Top Insulin Expert: This Will Strip Fat Faster Than Anything!
发布时间 2026-01-08 08:00:26 来源
One of the problems with weight loss goals is saying, you need to cut calories in order to get there. Now, I'm not saying calories don't matter. They are relevant, but not the most relevant, and I'm going to talk about evidence to support them. If someone is listening at home now, and they have the goal of losing some weight, they want to be in a better physique, be more healthy, is this conversation going to help them accomplish those goals? I'll make sure that they get what they need. Dr. Benjamin Bigman is one of the world's leading metabolic and fat cell scientists. And now he's returned to expose some of the myths surrounding weight loss. And the surprising impact that one particular hormone has on our weight, brain, and mental health.
关于减肥目标的问题之一是，我们常常会说需要减少热量摄入来实现目标。现在，我并不是说热量不重要。热量是相关的，但并不是最重要的，我将讲述一些证据来支持这一观点。如果有人现在在家收听，他们的目标是减掉一些体重，希望拥有更好的体形、更健康，这次谈话能帮他们实现这些目标吗？我会确保他们得到所需的信息。Benjamin Bigman博士是全球知名的新陈代谢和脂肪细胞科学家之一。现在，他归来揭示了一些有关减肥的误区，以及某种特定激素对我们的体重、大脑和心理健康的惊人影响。
As a metabolic scientist, I wouldn't want someone to think there is only one way to lose weight. However, I think this is the most practical and simplest strategy, a ketogenic diet. A huge reason is that when you cut carbs, insulin comes down. And insulin as a hormone is the one metabolic hormone to rule them all. Insulin will tell every single cell of the body from what it needs to do with energy. And insulin is so determined to store energy, that it is directing calories to be stored in tissues like fat or in the liver. It can make you fat. Yeah, but there's more. Ketones are the brain's preferred fuel. It can control anxiety, improve depression, it can help with attention.
作为一名代谢科学家，我不希望别人认为只有一种方法可以减肥。然而，我认为这是一种最实际和最简单的策略——生酮饮食。其中一个重要原因是，当你减少碳水化合物摄入时，胰岛素水平会下降。胰岛素是一种能够调节所有代谢活动的荷尔蒙，它会告诉身体的每一个细胞如何处理能量。胰岛素非常热衷于储存能量，它会引导热量储存在脂肪或肝脏等组织中，从而让你发胖。不过，除此之外还有更多好处。酮体是大脑偏爱的能量来源，它可以控制焦虑、改善抑郁，并有助于提高注意力。
In fact, the benefits of ketones are so extensive. That companies are finding ways so you can drink ketones. And I have a bunch of different exogenous ketone products here of variety of different brands. And a bunch of other things here on the table. So what the hell is this? If someone is interested in a good smart way of losing weight, try that. Ugh, this is definitely a prop. It tastes like bleach. I'm so sorry. Oh my god. So in 2026 to be the year where I finally get a grip of my health. And I asked you to make the perfect plan. What would you prescribe? So first of all, I appreciate it. It's the simple, it's the free thing to anybody that watches the show frequently can do to help us here to keep everything going in this show in the trajectory.
事实上，酮的好处非常广泛。许多公司都在寻找方法，让人们可以通过饮用来摄取酮。我这里有许多不同品牌的外源性酮产品，以及桌上其他一些东西。那么，这究竟是什么呢？如果有人对聪明地减肥感兴趣，可以尝试一下。唉，这绝对是个噱头，味道像漂白剂。真抱歉。天哪，所以2026年将是我终于要掌握健康的一年。我请求你制定一个完美的计划，你会推荐什么呢？首先，我很感激。对于经常观看本节目的人来说，这是一个简单且免费的方式，可以帮助我们保持节目顺利进行。
It's on. So please do double check if you subscribed. And thank you so much because it's strange where you are, you're part of our history and you're on this journey where that's and I appreciate you for that. So yeah, thank you. Dr. Benjamin Bigman. This time of year, the audience that are listening right now are thinking a lot about health and dietary changes that they can make to make 2026, the best year of their life to finally be able to kick that habit. And one of the things that's front of mind, I think for all of my listeners is their relationship with sugar, with carbs. And I guess the second order things that some people might know something about like insulin resistance and all these kinds of subjects at this particular moment in the year.
好的。那么请务必再次确认您是否已订阅。非常感谢，因为无论您身在何处，您都是我们历史的一部分，您正在和我们一起经历这一旅程，我对此深表感激。所以，再次谢谢您，Dr. Benjamin Bigman。在一年中的这个时候，当前正在收听的观众会考虑很多关于健康和饮食的改变，他们希望2026年能成为他们人生中最好的一年，能成功改掉那些坏习惯。其中一个大家最关心的问题就是他们与糖和碳水化合物的关系。我想，对于我的听众来说，他们还可能对一些第二层次的问题有所了解，比如胰岛素抵抗以及这一时刻其他相关的话题。
If you had the ear of millions of people as they're coming into 2026, what is the most important thing that you would say to them? Yeah, that's a great question. What a way to get things started. In fact, I appreciate you even framing the conversation as if I had the ear because you've given me the ear of millions of people. So I'm going to take it seriously. The way you frame the question is really relevant because within North America, you see a pattern, a rhythm to both weight gain and even insulin resistance as it is quantified throughout the year, where in the winter months, people gain more weight and are more insulin resistant, almost like the hibernating bear, which becomes demonstrably more insulin resistant as it gets into hibernation.
如果你有对数百万人讲话的机会，尤其是在进入2026年的时候，你会对他们说什么最重要的事情？ 这是一个非常好的问题，真是个不错的开场方式。实际上，我非常感谢你把问题设想成我有机会对数百万的人讲话，因为这让我倍感责任重大。你提出问题的方式很重要，因为在北美，我们可以看到一个明显的模式，一种节律——随着一年中的时间变化，人们的体重增加和胰岛素抵抗都有所不同。在冬季，人们通常体重增加更多，胰岛素抵抗也更强，就像冬眠的熊一样，在进入冬眠时胰岛素抵抗明显增强。
We non-hibernating mammals actually see an echo of the same thing, albeit more subtly. So it matters now where physiologically, we're more inclined to suffer from the consequences of bad dietary decisions. And of course, with all the holidays, we are more likely to be making those bad dietary decisions. So my advice would be to structure your indulgences as smartly as you can. You know that you're going to be faced with foods that are delicious and dare I say addictive. Don't rely on your own intuition to guide you through eating, that know that your temptation to indulge is going to be in some instances, perhaps greater than you can control.
我们实际上也能在非冬眠的哺乳动物身上看到类似的现象，尽管更加微妙。在这个时候，由于生理上的原因，我们更容易受到不良饮食选择带来的影响。当然，在各种节日期间，我们做出不良饮食选择的可能性也更高。因此，我的建议是尽量理智地安排你的放纵。你会面对美味诱人甚至容易上瘾的食物。所以，不要只是凭直觉去进食，因为在某些情况下，你可能无法很好地控制自己放纵的欲望。
So structure your indulgences, give yourself a distinct period of time where you know you're going to imbibe in these refined starches and sugars. And then if necessary, recruit help. Have a family member, have a loved one, join you in your plan and you tell them, I don't want to gain the same weight I gained last year. I don't want to amplify the consequences of insulin resistance like I did last year. Can you please be my watchman and help me keep track where today is my day of indulgence or two days. And then on that Monday, remind me, please be my helper to get back on track.
安排好你的放纵时间，给自己设定一个明确的时间段，在这段时间里你可以享用精制淀粉和糖。如果需要，寻求帮助。请一个家庭成员或者爱人加入你的计划，并告诉他们：“我不想像去年一样增重，也不想像去年一样加重胰岛素抵抗的后果。能不能请你做我的监督员，帮我记录下哪些天是我可以放纵的日子？然后在周一的时候，请提醒我，让我回到正轨。”
Among the many problems with the modern diet is the constant carbohydrate consumption. It is the one macronutrient that we have the hardest time controlling and I would say it is the one macronutrient that has the most disastrous consequences in the form in which we consume it now. Of course, carbohydrates is a broad class of food, some are just fine and some are not. Of course, we more focus on the ones that are not fine. So my advice would be structure your indulgences, be mindful of what you're doing in that you are not doing yourself any favor.
在现代饮食的诸多问题中，持续摄入碳水化合物是一个主要问题。碳水化合物是我们最难控制的营养成分，我认为，在我们现在的消费形式下，它也带来了最严重的后果。当然，碳水化合物是一个广义的食品类别，其中一些是无害的，而另一些则不然。我们更应该关注那些不太好的碳水化合物。因此，我的建议是合理安排你的饮食享受，注意自己的饮食行为，因为这样可以避免对自己造成不利影响。
And then recruit outside help because you will not be able to rely on your own intuition to pull you out of what might become the sort of carbon-induced coma. I did ask thousands of the listeners what dietary changes they had planned for 2026. Well, they cared about most. Funnily, keto came up number one, then cutting sugar, then weight loss, then fasting, more protein, whole foods, low carb and calorie control. So this is going to be a bit of a road map for me. In fact, I am thrilled to hear that order.
然后，寻求外部帮助，因为你不能仅仅依靠自己的直觉来走出可能由碳水化合物引起的昏迷。我确实询问了数以千计的听众，他们对2026年的饮食计划有什么改变。结果，他们最关心的依次是：有趣的是，生酮饮食排名第一，然后是减少糖分摄入、减重、间歇性禁食、增加蛋白质摄入、吃天然食物、低碳水化合物饮食和热量控制。所以这将成为我的一个行动指南。事实上，听到这个顺序让我感到很兴奋。
When you put out the histogram and you're looking at the most common responses, the fact that calorie number was at the bottom actually kind of thrills me because this reflects that the tide is turning, that over the past decades, 60 plus years, the singular piece of advice when it came to weight loss and metabolic health was eat less exercise more, which is a purely thermodynamic or a calorie-centric paradigm, just stating nothing else matters other than the energy you're putting in and the energy you're putting out.
当你查看直方图并注意到最常见的回应时，看到卡路里数在最后其实让我感到很兴奋，因为这表明趋势正在改变。在过去的几十年里，超过60年的时间里，关于减肥和代谢健康的唯一建议就是"少吃多运动"。这是一种纯粹的热力学或卡路里中心的观点，只强调摄入和消耗的能量其他都不重要。
We can't possibly account for all of the energy in the complexity of the human body. You can have humans eat two meals that are identical in calorie number, so purely isocaloric. And there is something called the thermic effect of food. So when we eat, right now you and I have an eating room in a fasted state. Our metabolic rate is, say, humming along here. If we were to go get lunch, you need something. And the hour is following just the very act of digesting. We have turned up the metabolic engine and metabolic rate would go up a little bit.
我们无法全面解析人体内所有的能量复杂性。即使让人们吃两顿热量相同的饭菜，也是严格的等热量食物。我们还需要考虑食物的生热效应。当我们吃东西时，比如现在你和我都是空腹状态，代谢率在某个水平。吃午饭后，仅仅是消化这个过程，就会提高我们的代谢引擎，代谢率也会稍微上升。
Metabolic rate meaning the total amount of energy the body is expending. In fact, metabolism to, I'll come back to this thought in just a second. As a metabolic scientist, people don't even understand the word metabolism. Metabolism is underwhelmingly, perhaps nothing more, but nothing less than the sum of every chemical reaction happening in our bodies. It's just everything that is keeping us alive, that is keeping our neurons firing. My muscles moving as I'm animating my hands. Everything we're doing is metabolism.
代谢率是指身体消耗掉的总能量。实际上，我稍后会回到这个想法。作为一名代谢科学家，人们甚至不了解"代谢"这个词。代谢可能听起来简单，实际上不多也不少，就是我们身体里发生的每一个化学反应的总和。它就是维持我们生命的所有过程，使我们的神经元保持活跃，当我挥动手臂时肌肉会移动。我们所做的一切都是代谢。
And so after we eat, metabolism goes up a little bit. Again, that's called the thermic effect of food. And if you give people two isocloric meals, so exact same number of calories. That's what isocloric means. Some amount of protein and yet they differ in their composition of macronutrients with fats and carbs. So the meal that is lower carb and higher fat, those individuals will have a much higher metabolic rate for hours afterwards than the group that is eating the high carb low fat version of that same caloric meal.
吃完饭后，我们的代谢会稍微提高，这被称为食物的热效应。如果给人们提供两餐等热量的食物（即相同卡路里的食物），但这两餐中宏量营养素的组成不同，一个含较多的脂肪和较少的碳水化合物，而另一个则相反。那么，吃低碳水化合物高脂肪餐的人，在之后几个小时内的新陈代谢率会明显高于吃高碳水化合物低脂肪餐的人。
And that's because insulin. Insulin as a hormone is the one metabolic hormone to rule them all. It will determine what the body does with energy at every single cell. This is a principle, even many very educated clinicians don't understand. They think that insulin only controls blood glucose. That's just the most obvious thing that it does because we can prick a finger and measure it or slap something on our arm and measure the glucose.
这就是因为胰岛素的原因。胰岛素作为一种激素，是掌控一切代谢过程的核心激素。它决定了身体每个细胞如何处理能量。这个原理是很多受过高等教育的医生都不了解的。他们认为胰岛素只控制血糖水平。实际上，这是胰岛素最明显的功能之一，因为我们可以通过指尖采血或者在手臂上贴传感器来检测血糖水平。
Insulin will tell every single cell of the body from brain cells to bone cells, liver cells to lung cells, and everyone in between what it needs to do with energy. And insulin is so determined to store energy that it will slow the metabolic engine of the body down in order to store more. And so all of this is my long-winded way of saying how thrilled I am that this is an audience that is shrugging off the old ideas of a calorie-centric model of obesity because all of these people, everyone's interested in losing weight or maintaining weight, which I admire.
胰岛素会告诉身体的每一个细胞，从脑细胞到骨细胞、肝细胞到肺细胞，以及所有其他细胞，应该如何处理能量。胰岛素非常致力于储存能量，以至于它会减缓身体的代谢速度以储存更多能量。所以，我长篇大论地表达其实是想说，我很高兴这个听众群体已经抛弃了以卡路里为中心的肥胖模型的旧观念。因为在场的每一位都对减肥或保持体重感兴趣，我对此表示钦佩。
That's a good goal. The fact that they didn't put controlling calories is number one and indeed put it at the end suggests that the word is getting around. That more, I would say, better, more sound metabolic science is starting to seep through society where they're more interested in controlling their macronutrients. In other words, their carbs and their fats than they are controlling their calories. My brother called you, didn't he? He did. My older brother. What did he say? He's darling. Well, we had some wonderful conversations. He was interested as a dad, middle-aged dad. In fact, indeed, checking a lot of the boxes you just mentioned, which is I want to be a healthy dad, I want to live a long, healthy life.
那是个很好的目标。他们把控制卡路里放在最后，而不是放在第一位，这表明大家的观念正在发生变化。我认为，更好、更科学的代谢知识正在逐渐渗透到社会中，人们更关注控制宏量营养素，也就是碳水化合物和脂肪，而不是单纯控制卡路里。是我哥哥打电话给你，对吧？是的，我哥哥。他说了什么？他很可爱。我们进行了很棒的对话。他作为一个中年爸爸，对很多你刚才提到的事情感兴趣，比方说他想成为一个健康的爸爸，过上长寿健康的生活。
One of the problems with weight loss goals is they look at the goal, they look at the weight where they want to get to. They're looking down the road and saying, this is where I want to get. And so I need to cut calories in order to get there. So there are two variables that come into play when it comes to losing weight. And I've already said this and I'll state it again just to be clear. It's a matter of shrinking fat cells. That's what happens when someone's losing fat mass. It's not that you're losing fat cells. Indeed, you don't want to. That's a topic for another time. But liposuction is a perfect example where you are losing fat mass and yet no health marker gets better. None.
减肥目标的一个问题是，人们往往只关注目标体重。他们总是把目光放在未来，想着“我想达到这个体重，所以我要通过减少热量摄入来实现”。但实际上，减肥涉及两个关键因素。之前我已经提到过，现在再重复一下，为了让事情更明白。减肥的过程实际上是缩小脂肪细胞的过程，而不是减少脂肪细胞的数量。实际上，你也不希望减少脂肪细胞的数量（这又是另一个话题）。吸脂就是一个很好的例子，它能减少脂肪量，但并没有改善任何健康指标。
Even though you've lost, you could go and suck out fat cells and you'd say, I lost 20 pounds of pure fat. I'm now going to go to my doctor and get my blood test and I'm going to be so much healthier. And yet nothing is different. If they were diabetic, they're just as diabetic. So if someone's looking at their new year's goals and when I spoke with your brother, it was an echo of this conversation in a way. I said, all right, you need to shrink your fat cells. Most people only look at the calorie control. The problem with calorie control is that we've seen what it looks like when you only focus on calorie deprivation. And that is in a word hunger. And there it was this within the US, there's been this game show over the years called the greatest loser.
尽管你体重减轻了，但如果你去吸脂，然后说：“我减掉了20磅的纯脂肪。现在我要去看医生并做血液测试，我会变得更健康。”其实，情况没有任何改变。如果他们是糖尿病患者，他们依然是糖尿病患者。因此，如果有人在设定新年目标时，只关注卡路里的控制，这是不够的。我告诉过你兄弟类似的话，我说，你需要缩小脂肪细胞。大多数人只关注卡路里的控制。但是，单纯依靠卡路里控制的问题是，我们看到过只关注卡路里摄入减少的结果，那就是一个字——“饿”。在美国，有一个长期播放的游戏节目叫“超级减肥王”。
These people won lose a fantastic amount of weight. And yet you never see them again because they gain it all back. So if your weight loss strategy is based on cutting calories without addressing insulin, which is the other of the two variables, then you're going to be hungry. Dr. David Ludwig at Harvard, a friend and colleague and collaborator, he published a report looking at the same kind of dynamic that I outlined a moment ago, to ISO caloric or equal calorie meals. And he found that when they ate the meal that spiked insulin, I think he called it total energy availability. So they measured every calorie molecule in the blood. So ketones, BHB, they measured lactate, they measured fats, they measured glucose. And they found that with the insulin spiking meal, the total energy availability went down.
这些人曾经减掉了大量的体重。然而，你很少再看到他们，因为他们又把体重增回去了。因此，如果你的减肥策略仅仅是通过减少卡路里摄入，而不解决与胰岛素相关的问题（这是两个变量中的另一个），那么你将会感到饥饿。哈佛大学的David Ludwig博士（我的朋友、同事和合作伙伴）发表了一项研究，探讨了我刚才提到的动态。他研究了两种等卡路里的餐食，结果发现，当他们吃下会导致胰岛素飙升的餐食时，什么是总能量可用量。他们测量了血液中的每一个卡路里分子，例如酮体、BHB、乳酸、脂肪和葡萄糖。结果显示，在胰岛素飙升的情况下，总能量可用性下降。
What does that mean? Yes, so in other words, with the increase in insulin, as I noted a moment ago, insulin is so determined to store energy that it is directing calories to go from the blood to be stored in tissues like fat or in the liver. To make you fat. Yes, indeed it would, but the problem is the brain doesn't have that storage capacity. You know, you could have big fat cells with lots of energy. You could have a liver with tons of fat and glycogen, which is a stored form of glucose, ready to go. But the brain doesn't have a big storage reservoir, and yet it has a high metabolic rate. And so the brain is constantly relying on the energy in the blood that it can use, especially glucose and ketones, the two primary fuels for the brain.
这是什么意思呢？简单来说，就是随着胰岛素水平的增加，正如我刚才提到的，胰岛素如此热衷于储存能量，以至于它把血液中的卡路里引导到脂肪或肝脏等组织中储存，从而让你发胖。是的，确实如此，但问题在于大脑没有这样的储存能力。你可能拥有装满能量的大脂肪细胞，或者脂肪和糖原储备丰富的肝脏，糖原就是一种葡萄糖的储存形式。然而，大脑没有大的储存空间，但它的新陈代谢速度很高。因此，大脑不断依赖于血液中可用的能量，特别是葡萄糖和酮体，这是大脑的两种主要燃料。
And so when you spike insulin, you lower your glucose and you stop your liver from making ketones. So the two main brain fuels have gone down. Which is why you get brain fog. It certainly lead to some mild cognitive impairment, but it would also drive hunger. And so another group found that if you ate an isocloric breakfast, one low carb, one high carb, the group that was on the high carb, breakfast, was much hungerier, much sooner. And so this. Okay, so let me just. Yeah, yeah. The way I understand that is because I've had a meal that's high in sugar, that's in all carbs. Insulin has come out. It's grabbed all of the energy from my blood. Yep, that you just ate. But I just say it's stored it all away.
当你刺激胰岛素分泌时，你会降低血糖，并阻止肝脏生成酮体。因此，大脑的两种主要能量来源都会减少。这就是为什么你会感到脑雾。这不仅会导致轻度认知障碍，还会引发饥饿感。有研究发现，如果吃一顿等热量的早餐，其中一组低碳水，一组高碳水，高碳水早餐组的人更快感到饥饿。我的理解是，当我吃了一顿含高糖分的餐食后，全是碳水化合物，胰岛素就会分泌出来。胰岛素会把我血液中的能量抓走，储存起来。
And because my brain is getting its energy from the blood as well, my brain is being energy deprived in some way. And so my brain is going within an hour or two. You are hungry. Yes, go your fat cells might be bigger than they've ever been. So that's the sort of disconnect that you end up having when you're spiking insulin so frequently. You may have hundreds of thousands or even millions of calories stored on your body in your fat cells, primarily. And yet the brain is saying, I'm hungry. We shouldn't be hungry. We have so much energy that we can use, but only if we can access it. And this is where ketones come in. I hate to change the topic. But if a person has fat and they can burn that fat, then they're making ketones. And ketones are the brain's preferred fuel. Let's just state that with an exclamation mark. And so if the brain is getting ketones, or even if it has access to plenty of glucose, it senses, hey, there's no energy deprivation. We're fine. We don't need to eat. And that's what these studies find.
因为我的大脑也需要从血液中获取能量，如果能量不足的话，大脑会感到某种程度的能量缺乏。所以每隔一两小时，大脑就会告诉我：你饿了。即使你的脂肪细胞比以往任何时候都要大。这种现象的原因在于频繁的胰岛素激增，导致了身体和大脑信号的脱节。你的身体可能储存了几十万甚至几百万卡路里的能量，主要存储于脂肪细胞中。然而，大脑仍然在提示你感到饥饿。其实，我们不应该感到饥饿，因为身体有足够的能量储备，只是我们还没能有效使用它们。这时，酮体就派上用场了。我不想转换话题，但如果一个人有脂肪并能够燃烧这些脂肪，就会产生酮体，酮体是大脑的首选能量来源。这一点值得强调。如果大脑能够获得酮体，或者即使它能够获得充足的葡萄糖，它就会感知到没有能量缺乏的情况，身体状态良好，不需要进食。这就是研究发现的结果。
Back to the conversation with your brother. Rather than focusing on calorie number, focus on the other variable, which is insulin. Because if you decide that you're going to start your fat cell shrinking journey, so with the first step, you could say, well, my first step is going to be cutting calories. But if you haven't addressed your high insulin, which you have to have if you've gained weight, it is impossible. In fact, this is worth a tangent for just a moment because I can state this so emphatically. You could have all the hormones in the human body and tens of thousands of calories coming in every day. And if you simply remove one single hormone, it is impossible for that person to get fat. Totally and completely impossible. Now, I am a scientist enough that I like to avoid hyperbolic language. I don't want to state anything in the extreme. And yet, in this case, I actually can. I can revel in all of the power of this declaration, which is you simply wipe out a person's insulin. It is completely impossible for them to get fat.
回到你和你哥哥的对话中，不要只专注于卡路里的数量，而是关注另一个关键因素——胰岛素。如果你决定开始你的脂肪细胞缩减之旅，你可能会认为第一步是减少卡路里的摄入。但如果你没有解决胰岛素过高的问题，而这在你体重增加的情况下是肯定存在的，那么单单减少卡路里是行不通的。实际上，这值得我们花点时间详细说明，因为我可以非常坚定地说，如果人体内的所有激素和每天摄入的卡路里数以万计，但只要去除一种激素，人就不可能变胖。完全和彻底地不可能。作为一名科学家，我通常不喜欢使用夸张的语言，不愿极端地表述。然而在这种情况下，我可以非常自信地说，如果一个人的胰岛素被彻底消除，他们便绝对不会发胖。
In fact, this phenomenon is so real and so learned, if not already known, that you have people with type 1 diabetes. Imagine the temptation. Let's say you're a young woman who faces more pressure than her young men counterparts. She just gets diagnosed with type 1 diabetes. And she has become used to eating whatever she wants and being very, very skinny. That is one of the cardinal signs of type 1 diabetes. The person is just losing weight. In fact, the early, the ancients thought that as they were making so much urine, because another feature of type 1 diabetes in an untreated state is they urinate a lot. That's what the word diabetes means. It means polyureia or a lot of urine formation. They thought that they're flesh, they're fat, their substance was turning into liquid and excreting from their bodies.
事实上，这种现象非常真实且被人们逐渐了解，即使不是所有人都知道，你会发现有些人患有1型糖尿病。想象一下这种诱惑力。假设你是一位年轻女性，面对的压力比同龄男性更大。她刚被诊断出患有1型糖尿病。而她已经习惯于想吃什么就吃什么，并且依然非常非常瘦。这是1型糖尿病的一个典型特征，患者会不断减重。事实上，古代的人们认为他们排出大量尿液，因为1型糖尿病在未治疗的情况下的另一个特征是尿量增多。糖尿病这个词的意思就是多尿，他们认为他们的肌肉、脂肪和身体物质正在转化为液体并被排出体外。
And so the person, this, this, imagine this young woman, she's say 13 years old, she is super, super skinny, which she likes, because there's such a pressure to be skinny. And she can also at the same time eat whatever she wants. And then, but of course, she feels miserable and indeed it will kill her. So she gets diagnosed with type 1 diabetes and she's put on insulin therapy and two things happen. She starts eating less and getting fat. In fact, they gain, people will gain so much weight that if they're in the hospital for a few days, they can't leave the hospital with the same clothes they came in. It's not to say they're leaving and then, and they're obese, but they can't have easily gained 10 pounds, 15 pounds of fat. So this phenomenon is known and you have people with type 1 diabetes who abuse that fact and will deliberately underdose their insulin.
想象一下这样一个年轻女孩，她大约13岁，非常非常瘦，她很喜欢自己这样，因为社会上对苗条身材的压力很大。同时，她又能吃任何她想吃的东西。但当然，她感到很痛苦，而且这种状况对她的健康是致命的。后来，她被诊断出患有1型糖尿病，需要进行胰岛素治疗，而这时候发生了两件事：她开始吃得更少但体重却增加了。实际上，许多人在住院几天后体重增加，以至于不能穿进入院时的衣服。虽然不能说他们因此就变得肥胖，但确实很容易增加了10到15磅的体重。这种现象是已知的，一些1型糖尿病患者会故意少用胰岛素来控制体重增长。
So they can eat whatever they want. They could go to Thanksgiving or Christmas dinner and indulge in all the sweets and just simply underdose their insulin and be skinny as they want to be. Now there's disastrous metabolic consequences, but it's just a testament to the power of insulin. So to finally answer the question, my advice when I was speaking with your brother and anyone listening, don't have your first step on your fat cell shrinking journey be low calorie because you will find that in short order hunger will win. And so you'll be right back where you started. Let your first step be, I'm going to lower my insulin because as I lower my insulin, I don't have to worry about hunger, first of all, because if you're just focusing on lowering insulin, you can tell the person and indeed I am eat as much protein and fat as you want because they have little to no effect on your insulin.
所以他们可以随心所欲地吃东西。他们可以去参加感恩节或圣诞节晚宴，尽情享用各种甜品，只需简单地减少胰岛素的用量，就能保持想要的苗条身材。当然，这会带来严重的代谢后果，但这只是显示了胰岛素的强大。所以要真正回答这个问题，我给你兄弟以及所有听众的建议是：在开始缩小脂肪细胞的旅程时，不要首先选择低热量饮食，因为不久之后，饥饿感会占上风，让你回到原点。你需要做的第一步是降低胰岛素水平，这样你就不用担心饥饿。因为如果你专注于降低胰岛素，你可以安心地大量摄入蛋白质和脂肪，因为它们对胰岛素的影响很小甚至没有。
So anytime you're hungry, eat something with protein and fat. And then if you're not hungry, don't eat, but anytime you're hungry, you don't have to, it's not deprivation. It's not hunger, but the low calorie approach is hunger. You're going to be hungry. So lower your insulin by controlling your carbohydrates and basically whole fruits and vegetables, enjoy them. And this is part of the conversation ahead with your brother. And he called you and told you that he had had positive results following watching this conversation and following your advice. Yeah, I think he said he'd effortlessly lost 15 or so pounds just without even really worrying about it because you're not having that knowing hunger.
所以，无论何时你饿了，就吃一些含蛋白质和脂肪的食物。如果你不饿，就不要吃。饿的时候吃东西不是节食，而不是挨饿。但低卡路里方法是让你挨饿，所以通过控制碳水化合物来降低胰岛素，多吃水果和蔬菜。接下来与你哥哥的谈话中会谈到这个内容。他打电话告诉你说，他按照这个建议和谈话内容，很轻松地减掉了大约15磅，几乎不用担心，因为他没有感到那种持续的饥饿。
Yeah, he didn't tell me he was reaching out to you. So I actually only found out that he had spoken to you when he like messaged me one day on what's happened was like, I've been chatting to Dr. Benjamin Bickman. How did you get his email? How did you get his phone number? So he must have reached out to people. Okay, right. Okay. He found a way. Yeah, he knows people. No, but he looks radically different. I have to say he's dropped a ton of weight and looks fantastic. Well, he was already handsome. So I can only imagine what he looks like the genetic component.
是啊，他没有告诉我他联系了你。所以我其实是在他某天给我发消息时才知道的。他说他一直在和Benjamin Bickman博士聊天。我问他，你怎么拿到他的邮箱的？怎么拿到他的手机号的？看来他一定是找人帮忙才联系上的。嗯，是的，他找到了办法。他认识一些人。不过我得说，他看上去确实变了很多，瘦了不少，看起来很棒。他本来就很帅，我只能想象一下他现在有多好看，真是有遗传优势。
But when I look back at the conversation we had the top comment on our previous conversation is someone saying, I was morbidly obese 68 days ago. I was 280 pounds and pre-diabetic in these 68 days. I cut out sugar and flour entirely. And I reduced my calories to about 1800 a day. And I'm pleased to know that my high protein, high fat, low carb diet is the right path and my blood sugar is now normal.
但是，当我回顾我们之前的对话时，最上面的评论是有人说，68天前我还是病态肥胖的。当时我体重280磅，接近糖尿病。在这68天里，我完全戒掉了糖和面粉，每天将我的卡路里减少到大约1800卡。我很高兴得知我的高蛋白、高脂肪、低碳水饮食是正确的选择，现在我的血糖已经恢复正常。
Yeah, remarkable. I don't mean to ever come across as saying that there's only one way to lose weight. That anyone listening who is interested in weight loss would say, well, gosh, it looks like I have to eat a lot of meat and eggs. And yet you don't. As much as I am a defender of that view, I wouldn't want someone to think there is only one way to lose weight. Because we could both think of people who adopted a purely plant-based diet and lost weight. Now I have some significant concerns with that diet long term, but even still they could say, well, I'm eating 100% carbohydrates essentially and I've lost weight. I'm not saying calories don't matter. They do. But it also makes it a hard long-term strategy.
是的，非常了不起。我并不是说减肥只有一种方法。我不希望任何对减肥感兴趣的人听了之后会觉得，他们必须要吃很多肉和蛋。但实际上，不是这样的。虽然我支持这种观点，但我也不希望有人以为减肥只有这一种方法。我们都知道一些人通过纯植物饮食来减肥，虽然我对这种长期饮食方式有一些顾虑，但即便如此，他们也会说：“我基本上只吃碳水化合物，却也减了肥。” 我并不是说卡路里不重要，它们当然重要。不过，这也让这种方法作为长期策略变得困难。
And so if someone can lower their insulin, I alluded to a metabolic advantage and I'll just revisit that briefly. I'd mentioned already one of these things, which is when insulin is down, the metabolic rate goes up. In my lab published a report, I'm finding that part of that is through the production of ketones. That when ketones move through the bloodstream and come to our fat cells, they will increase our metabolic rate and our fat tissue by three times. And we did this in humans. We studied fat cells in a petri dish. We studied fat tissue from animal models. And then we studied fat tissue from humans where we actually were pulling biopsies of belly fat from people that were in ketosis or not.
如果能降低胰岛素水平，我之前提到过一个代谢优势，我想再简单重述一下。我已经提到过其中一项，当胰岛素水平下降时，代谢率会上升。我们实验室发表了一项研究，发现其中的一部分原因是酮体的产生。当酮体在血液中流动并到达脂肪细胞时，它们会使我们的代谢率和脂肪组织的代谢率提高三倍。我们在人体中进行了这项研究。我们在培养皿中研究脂肪细胞，使用动物模型研究脂肪组织，然后在人体中研究这些组织，我们从处于酮症状态或不在这种状态的人身上提取了腹部脂肪活检样本。
And when they were in ketosis, their metabolic rate in their fat tissue is three times higher than when they weren't. And then the group that was not in ketosis. So this suggests that there's an advantage here that comes from lowering insulin. So as insulin comes down, the person will find that they're just burning weight more easily. And then one other part of that is when you're making ketones, every ketone has a caloric value roughly similar to that of glucose.
当他们处于酮症状态时，他们脂肪组织中的代谢率比未处于酮症状态时高出三倍。而且，与未处于酮症状态的那组相比，这表明降低胰岛素可能带来好处。随着胰岛素水平下降，个体会发现自己更容易燃烧掉体重。还有一点是，当你生成酮体时，每个酮体的热量价值大致与葡萄糖相似。
And so what happens now in ketosis or when ketones are up, you start wasting those ketones from your body. That you're breathing ketones out or you're urinating ketones out. And those are calories that are just coming from your body that would have had to be burned through exercise or stored in fat tissue. And yet in a low insulin state that is so antithetical to fat storage that the body just starts literally wasting energy.
因此，当你进入酮症状态或体内酮体水平升高时，你开始将这些酮体排出体外。你会通过呼吸或尿液排出酮体。这些酮体代表的热量本可以通过运动燃烧掉或储存在脂肪组织中。而在低胰岛素状态下，身体不再倾向于储存脂肪，因此实际上就像是在“浪费”能量。
So every breath, they're taking out when they're breathing out ketones or calories just coming out of their body. So let's start them with ketones because on the list of things that my audience said they planned to change for the new year. And so that's what I said, ketone and ketones was top of that list for someone that's never heard the term before. Please give me context on what exactly it is but also how it relates to living a healthy, happy 2026.
所以每一次呼吸，他们呼出时都会排出酮体或热量，就像这些从他们体内出来一样。我们就从酮体开始讨论吧，因为在我观众计划在新年改变的事物列表中，酮体是他们说的首要项目。所以我说，对于那些从未听过这个词的人，请为我提供一些关于它的具体背景，以及它如何与实现健康、快乐的2026年生活相关。
Right. Right. Well, I am. I'm a great defender of ketones. I think that they have been one of the more misunderstood molecules in the body for decades. And it is thrilling for me to see an explosion of research in this realm looking at the effects of ketones in the body. So a ketone is a molecule that the body will make. Many tissues can make it but if you're measuring it in your blood it's coming from the liver. And ketones are a product of fat burning. So when insulin is low, which it must be for the body to make ketones, that's why it's ketogenesis or the genesis or the creation of ketones. To be in a ketogenic state, you must have low insulin. That's required.
好的。我是酮体的坚定支持者。我认为酮体是人体中长期被误解的分子之一。看到关于酮体在人体内作用的研究蓬勃发展，让我感到非常兴奋。酮体是一种身体会产生的分子，很多组织都可以产生它，但如果你在血液中测量到它，那就是来自肝脏。酮体是脂肪燃烧的产物。当胰岛素水平较低时，身体才能产生酮体，这就是为什么叫做生酮生成，即酮体的生成或产生。要进入生酮状态，你必须保持低胰岛素水平，这是必需的。
When insulin goes down, you have two important things happening. First starting at the fat cell, then going to the liver. When insulin is down, the fat cell is breaking apart its triglycerides, which is the molecule that the fat cells stores as fat. So that's called lipolysis. Lipolysis, lipid breaking or fat breaking. So you have in a low insulin state, the fat cells breaking down as fats. Now those fats are coming to the liver. So in a low insulin state, if I was fasting. Fasting or low carb. So the minute I'm low carb or fasting, then I start producing these things called ketones.
当胰岛素水平降低时，会发生两件重要的事情。首先是在脂肪细胞，然后是肝脏。在胰岛素水平降低时，脂肪细胞会分解储存的甘油三酯，这是一种脂肪细胞储存脂肪的分子，这个过程称为脂解。这意味着脂肪在低胰岛素状态下会被分解。然后这些脂肪会被转移到肝脏。在低胰岛素状态，比如我在禁食或低碳水饮食时，我就会开始产生被称为酮的物质。
Within about 16 hours. So if you and I went to lunch and we ate a typical high carb type lunch, a typical lunch with all kinds of macronutrients in it. Our insulin would go up and then if we stopped eating then about 16 or so hours later, we would start making ketones. That's a long enough period of time for fat burning to kind of take over. And so the fat cell is breaking down its fat. That fat is going to the liver right here. In fact, so here we don't have a lot of subcutaneous fat on this guy here unfortunately.
大约在16小时内。如果你和我一起去吃午餐，吃了一顿典型的高碳水化合物午餐，也就是包含各种营养素的普通午餐，我们的胰岛素会升高。然后，如果我们不再进食，大约16小时后，我们就会开始产生酮体。这个时间足够长，可以让脂肪燃烧开始占据主导地位。脂肪细胞开始分解脂肪，这些脂肪会被输送到肝脏。不过，这个人身上没有很多皮下脂肪，这就是不太幸运的地方。
So on the outside in the front of the body or around the middle, we have this fat that we can pinch and jiggle. That's the subcutaneous fat. So it would be surrounding in this model for those watching. It would be surrounding the organs on the outside. That is fat that the body burns very readily. That fat is running to the liver in very short order. So it goes to the liver and now the liver has some options. The liver is the. I say that the liver is the soccer mom of nutrient metabolism.
在身体的前面或中部的外侧，我们有这种可以捏住和晃动的脂肪。这就是皮下脂肪。在这个模型中（对于正在观看的人而言），这种脂肪在外部包围着器官。这种脂肪是身体很容易燃烧的脂肪。很快，这种脂肪就会被送到肝脏。到达肝脏后，肝脏就有了选择。我说，肝脏就像是营养代谢中的“足球妈妈”，处理多种需要和琐事。
It knows what to do with everything. Whether it's lactate or glucose or fats or ketones, the liver can handle all of them. So the liver is getting a lot of fat from fat cells and it has some options. It would say, well, I can store this fat or I can burn it. And how does the liver decide insulin tells it what to do? And if insulin is down, the liver cannot store fat. It has to burn it. So if I'm fasting, if I've been fasting say for two days for example, where I've not been eating carbs for two days, the liver won't store the fat.
它知道如何处理一切。无论是乳酸、葡萄糖、脂肪还是酮，肝脏都能应对。肝脏从脂肪细胞中获取大量脂肪，并有几种选择。它可能会说，我可以储存这些脂肪，或者我可以燃烧它们。那么肝脏如何决定呢？是胰岛素告诉它该怎么做。如果胰岛素水平低，肝脏就无法储存脂肪，只能燃烧脂肪。所以，如果我在禁食，比如说我已经禁食两天没有吃碳水化合物，肝脏就不会储存脂肪。
In fact, the liver, it is so antithetical to fat storage in the liver that you have human studies where people have significant fatty liver disease confirmed through ultrasound measurements. And they can just go on a ketogenic or a low carb diet for just a week. And if I recall the study correctly, I think it reduced the liver fat by like 60%. And which was significantly more than the high carb version. And so even it was the same calories. Again, just further evidence, the calorie number, as much as I don't, calories matter, but just they're not number one.
事实上，肝脏对脂肪储存的抵触非常明显。有一些人体研究显示，通过超声波检测确认，参与者患有严重的脂肪肝。但是，他们只需进行一周的生酮饮食或低碳水化合物饮食。根据我的记忆，研究显示肝脏脂肪减少了大约60%，这比高碳水化合物饮食效果显著得多。而且摄入的热量是一样的。这进一步证明了：尽管热量很重要，但它不是唯一的因素。
They're irrelevant, but not the most relevant. So the liver cannot hold on to its fat as insulin comes down. It must burn it. And the liver begins within each liver cell, the liver is burning so much fat that it's actually, it's burning more than it needs for its own energy. And it's basically, if you'll allow me to speak a little silly, the liver begins to say, I'm burning more energy than I need. I wonder how the brain's doing. And the brain won't burn fat. The brain will burn ketones.
它们不那么相关，但也不是最不相关的。因此，当胰岛素水平下降时，肝脏无法保留其内部的脂肪，只能将其燃烧掉。在肝脏的每个细胞中，这种燃烧过程开始时，肝脏燃烧的脂肪甚至超过了其自身所需的能量。可以这么说，如果让我稍微说得通俗一点，肝脏好像在说：“我燃烧的能量比我需要的还多，不知道大脑怎么样了？”而大脑是不会燃烧脂肪的，它会燃烧酮体。
And so the liver starts creating ketones as it's its way of sharing the energy with the brain. So a ketone is to put it very succinctly, a product of the liver burning a lot of fat. Anytime you're burning a lot of fat, you're going to be making ketones. People have had of the keto diet. When you talk about the keto diet, there's lots of rebuttals. Some people say it's not sustainable. You can't do it for a long period of time. How do you respond to arguments against the keto?
于是，肝脏开始产生酮体，这是一种与大脑分享能量的方式。简单来说，酮体是肝脏大量燃烧脂肪后产生的产物。每当你大量燃烧脂肪时，就会产生酮体。很多人听说过生酮饮食（keto diet）。当谈到生酮饮食时，常会有人提出反对意见，比如说这种饮食方式不可持续，不能长期实行。你会如何回应这些对生酮饮食的质疑呢？
Yeah, that's a great question. I appreciate the concerns. The stated concern that they would say it's not feasible, you can say that about any diet. You really can. And I don't mean to push aside people's concerns. But you could say the same thing about someone going on a low-fat, low-calorie diet. That's not sustainable. And it never is. They always get off it. And so any time a person is making a dietary change to improve their metabolic health, every diet works until you stop doing it.
是的，这是一个很好的问题，我理解大家的担忧。他们可能会说这不切实际，但其实这种说法可以用在任何饮食上，真的可以。我并不是要忽视大家的担忧，但对于低脂、低热量饮食，你也可以这么说。这种饮食方式不可持续，从来不是长久之计，人们总是会放弃。所以，每当一个人为了改善代谢健康而改变饮食时，任何饮食方案在坚持期间都有效果，但一旦放弃就不行了。
That might be a maxim that people can leave with. A ketogenic diet, because it's not based on hunger, I think has the potential to work. But we know there are people who've done it their whole lives. There are people who, from childhood, adopt a ketogenic diet in order to control their seizures, or their epilepsy, or people will do it to control their migraines, because if there's one tissue in the body that thrives in the midst of ketones, it's the brain. You can almost throw a dart at a board that lists all of these chronic brain disorders, whether it's schizophrenia, whether it's bipolar, whether it's depression, whether it is dementia, like Alzheimer's disease, every one of those instances, there's evidence to show even things like multiple sclerosis. There's if instance evidence to show improvements in humans with a ketogenic diet. The brain, and to say that in a different way, the central nervous system, loves ketones.
这可能是人们可以铭记的一条格言。生酮饮食因为不依赖于饥饿感，我认为有可能奏效。而且我们知道，有些人一生都在这样做。有些人从小开始采用生酮饮食来控制癫痫发作，或者控制他们的偏头痛。因为如果身体中有一个组织在酮体的环境中表现良好，那就是大脑。无论是精神分裂症、躁郁症、抑郁症，还是像阿尔茨海默病这样的痴呆症，几乎可以说，在所有这些慢性脑部疾病上都有证据表明生酮饮食可以改善。生酮饮食也显示出对多发性硬化症等其它疾病的改善证据。换句话说，大脑，也就是中枢神经系统，非常喜欢酮体。
I'm just looking at some of the people who watched our last conversation, and who have left comments on that conversation. And there's this one chap here who I'll throw up on the screen called Shanty. He says 35 days of keto for the first time ever started on the 2nd of January 2025. It's now the 8th of February, and 8 kilograms, or 17.5 pounds gone. So easy and loving my food choices. I'm having no more than 20 grams of carbs per day. I am amazed, not felt this good since I was a teenager. Another 15 kilograms to go, and I know I'll get there. Wow. That's roughly 37 pounds to go. So that's remarkable. It really, really works.
我正在查看一些观看了我们上次对话并留下评论的人。其中有一个叫山提的家伙，我会在屏幕上给大家展示出来。他说，今年1月2日开始进行生酮饮食，这是他第一次尝试。现在已经是2月8日，他已经减掉8公斤，约17.5磅。他觉得真的很容易，也非常喜欢自己选择的食物。他每天摄入的碳水化合物不超过20克。他感到非常惊讶，自从青少年时期以来从未有过这样的感觉。他还想减掉15公斤，大约37磅，并且确信自己能做到。哇，真厉害！这真的很有效。
Well, it does work, but I don't mean to ever, you know, neither you nor I are going to tell anyone everyone listening. This is the only way to lose weight. But I think it is the most practical and simplest, because the problem with so many weight loss strategies is that it puts you against your own hunger, and hunger always wins. You have to have a weight loss journey that doesn't have hunger being a constant feature. Because if you're imagining this long walk to shrinking my fat cells to what this guy wanted of almost 35 total pounds, I think is what he's going for. If you're carrying hunger, it's like a bag. It's like luggage that you're dragging along on this journey. The chains that you're dragging that are going to make it almost impossible for you to get there.
好的，这确实有效，但我并不是想说你我都要告诉所有听众这是一条唯一的减肥方法。不过，我认为这是最实用、最简单的方法。因为很多减肥策略的问题在于，它让你与自己的饥饿感对抗，而饥饿感总是占上风。你需要一个在减肥过程中不会一直感到饥饿的方法。想象一下，这就像是一趟长途旅行，目的是将脂肪细胞缩小到某个人想要减掉的总共将近35磅。如果你总是感到饥饿，那就像背着一个袋子，像拖着行李，在这旅途中拖累你。拖着的锁链几乎让你无法到达目的地。
This sounds almost counter-inspirative because when people hear that you're not going to have sugar, they assume that you're therefore going to have loads of cravings for it. But the remarkable thing I discovered the first time I went on a low carb slash keto diet is I was walking through this wall more in Cape Town where I live sometimes. And I saw this concession stand for like cinnamon rolls. And I thought to myself, like I've not had sugar for, you know, I've not had a high sugar diet now for a couple of weeks, I'll just go look at it and see how I feel. And I walked over and looked down at it. I thought I would absolutely love my mouth with water just thinking about it. I looked down at it and I had the emotional urge to buy one was completely gone. And it's hard to explain. It's hard to explain. You were able to just look at it and show your things. I felt nothing.
这听起来几乎有些相反的激励作用，因为当人们听说你不吃糖时，他们会认为你因此会对糖产生很大的渴望。但我第一次尝试低碳水化合物或生酮饮食时发现了一件值得注意的事情。当时我在开普敦的一家商场里（我有时住在那里），看到一个卖肉桂卷的小摊。我心想，我已经几周没有摄入高糖饮食了，我就去看看，看看自己的感觉。我走过去看着那些肉桂卷，本以为会垂涎欲滴，有强烈的购买欲望。但奇怪的是，我感觉这种情绪上的冲动完全消失了。这很难解释，你能够只是看着它们，而不动心，我什么感觉都没有。
Yeah. And I was really, I found that really fascinating that I had no urge, no craving, no desire to buy the cinnamon roll. And it had vanished. Well, this is one of the things where I think the future of as ketone research and humans continues to evolve, there is already evidence showing profound, you can use a ketogenic diet to help people with eating disorders. These are published case studies on this. And I think a part of it is when the brain is so nourished and consistently nourished. By ketones. By ketones, the brain reaches this new level of indifference to what it knows might be harmful. And that's in the midst of that answer I have, that's kind of loaded where if you're on a ketogenic diet, the beauty is fuel is stable. Ketones are stable. Even glucose is stable. You're avoiding the massive volatility of glucose.
是的，我真的觉得很有趣，因为我竟然对肉桂卷没有任何冲动、渴望或欲望，这种感觉消失了。我认为，随着人体酮体研究的持续发展，未来会有更多的发现。已经有证据表明，生酮饮食可以用来帮助有饮食失调的人，而且已经有发表的案例研究支持这一点。我认为部分原因在于，当大脑被酮体充分且持续地滋养时，它会达到一种新的状态，对那些它知道可能有害的东西感到无所谓。这个答案的背景是，如果你在进行生酮饮食，那么好处在于你的能量是稳定的，酮体是稳定的，甚至葡萄糖也是稳定的，你可以避免葡萄糖的大幅波动。
And as much as so much of the glucose centric view is only worried about the high glucose, high glucose is harmful. That it can induce the glycation of molecules throughout the body, where the glucose is literally binding things and disrupting their function, proteins, fats. So glucose is harmful. But so too is the volatility of the glucose, where it's really high, then it's really low, and then it's really high again. That is a roller coaster of energy for the brain, where it's your force feeding the brain. All this glucose and now you're depriving it. It's like a form of abuse on the brain. But when it's a ketogenic diet, it is stable, consistent energy. And so it's not surprising to me that people find they're able to resist cravings better because the brain is able to say to the rest of the body, now we don't need that. We're doing fine. We got energy.
虽然许多以葡萄糖为中心的观点只关注高血糖，高血糖确实有害。它会在全身引发分子糖化，葡萄糖会与蛋白质、脂肪等物质结合，干扰它们的功能。因此，葡萄糖是有害的。葡萄糖的波动性也是有害的，当血糖很高然后很低，再然后又很高时，这种剧烈的变化就像是一场能量的过山车，对大脑造成了不良影响。这种能量供给不稳定就像是一种对大脑的“虐待”。但是，当采用生酮饮食时，能量是稳定、一致的。因此，我并不惊讶于人们会发现在抵抗食物渴望方面更加容易，因为大脑能够告诉身体其他部分，我们不需要额外的能量，我们已经够用了。
What about the haunts? Oh my gosh, that's a brilliant question. So I would say the brain is number one tissue that thrives on ketones, and I actually put the heart as number two. There is a lot of great research. I would refer people to Gary Lopichuk's work and others that I just don't know personally, but I know him. He's at the University of Alberta in Edmonton. And he has found and others, so I'm going to synthesize their work collectively, that when a person's experiencing heart failure, it's a combination of variables, where the heart may not be able to contract well enough to eject the blood. It has to work a lot harder for every pump. In that case, they have found that the heart will shift its fuel to start relying on ketones to improve its function.
关于这种情况呢？哦天哪，这是个很好的问题。我会说，大脑是最适合利用酮的组织，心脏可以算是第二。确实存在大量的优秀研究。我会推荐大家去看Gary Lopichuk和其他研究者的工作，我个人不认识他们，但我知道他，他在埃德蒙顿的阿尔伯塔大学。他和其他研究者发现，在心力衰竭的情况下，心脏可能无法有效收缩来排出血液，每次泵血都需要更加努力。在这样的情况下，研究发现心脏会改变其燃料来源，开始依靠酮来改善功能。
But there was a paper just published this year looking at a different form of beta hydroxybutyrate, which is the main ketone. Whenever I've been saying ketone, I've been thinking of the molecule beta hydroxybutyrate, when the liver makes BHB or beta hydroxybutyrate, it actually comes in two forms that are mirror opposites of each other in structure. So the way they're built, it's referred to as DBHB or LBHB. So in heart failure, the heart muscle itself, like the brain, starts relying a lot on DBHB as its fuel. Then you would say, that begs the question, well, what about the L? This paper that was just found used a pig heart model, which is actually shockingly close to human anatomy. So it's a pretty good corollary.
今年刚刚发表了一篇论文，研究了一种不同形式的β-羟基丁酸盐，这是主要的酮体。每当我提到酮体时，我想到的其实就是β-羟基丁酸盐这个分子。当肝脏产生β-羟基丁酸盐（简称BHB）时，它实际上以两种镜像结构对立的形式存在，称为DBHB和LBHB。在心力衰竭的情况下，心肌本身像大脑一样，开始大量依赖DBHB作为燃料。然后你可能会问，那L形式的呢？这篇刚发现的论文使用了猪心模型，这个模型与人类解剖构造非常接近，所以是一个非常好的类比。
Here, they found that with LBHB infused into the cardiovascular system of the pigs, which is ketones, which is a different form of the ketone that the liver makes. Yes, so the liver is making two types of BHB, DBHB and LBHB. And when they perfused the cardiovascular system with LBHB, they found that the, what's called ejection fraction, so the amount of blood coming out of the left ventricle, which is the part of the heart that's beating blood everywhere. So with LBHB, they found that the heart was able to eject 40% more blood for every beat. But now you would say, well, it's just because you're making the heart work harder. No, it was not at all an effect of the heart itself.
在这里，他们发现当向猪的心血管系统注入LBHB时，这是一种酮体，与肝脏产生的酮体形式不同。是的，肝脏制造了两种类型的BHB：DBHB和LBHB。当他们用LBHB灌流心血管系统时，发现所谓的射血分数（即从左心室泵出的血液量，左心室是负责将血液输送到全身的心脏部分）增加了。有了LBHB，心脏每次跳动能够多抽出40%的血液。你可能会认为这只是因为让心脏更努力地工作，不，这完全不是心脏自身的作用。
It was because all of the great arteries, like the aorta, right out of the left ventricle, will come the aorta, which is the main avenue for moving blood everywhere. The aorta expanded and all of the great vessels enlarged so much that the heart was now able to beat out 40% more blood with every single beat. So when it comes to someone with heart failure, I think they are among the most, they should be among the most interested in testing out the effects of ketones.
这主要是因为所有大动脉，比如从左心室出来的主动脉，是将血液输送到全身的主要通道。主动脉和所有大血管的扩张幅度如此之大，以至于心脏每次跳动时能够多输出40%的血液。所以，对于心力衰竭患者来说，我认为他们应该对测试酮体效应表现出极大的兴趣。
Even as a personal note, I am, I tend to be kind of high anxiety, high performance, sort of, I'm always thinking of something, no surprise that I tend, and I don't sleep particularly great. And so no surprise that I sometimes have higher blood pressure. I, one time, measured my blood pressure on a random, I went into my dentist and the dentist has now started measuring blood pressure. It was 139 over 90 something and I had never been that high. I couldn't believe it. I'm such a healthy bloke, how on earth is my blood pressure this high? And I thought, well, I'm kind of sleep deprived. I've had maybe a little too much caffeine that morning or whatever. But it was a concern, and over the next few days, my blood pressure continued to be higher than it had ever been.
即使是从个人的角度来看，我倾向于有点焦虑，追求高表现，总是思考各种事情，所以不出所料，我倾向于睡眠质量不太好。所以也不奇怪，有时我的血压会比较高。 有一次，我随机测量了我的血压，当时我去看牙医，牙医现在开始测量血压，结果是139/90多，我从来没有这么高过。我简直不敢相信，我这么健康的人，血压怎么会这么高？然后我想，可能是我有点睡眠不足，那天早上可能咖啡喝多了。但这确实让我感到担忧，接下来的几天，我的血压继续比以往任何时候都高。
And of course, I'm getting old enough that I think these things start to matter. I took a shot of, as an experiment, seeing this paper that was had just been published in 2025. I took a few grams worth of LBHBI, drank it. And within about an hour, my blood pressure was like 110 over 70. So it had this, now that's anecdotal, it's an NF1, maybe I just calmed down enough, but I saw in almost immediate reduction in my blood pressure. And it could be because of what they found, which is that all of the vessels that the heart is beating into, they expanded. And so every, with every beat of the heart, the heart was able to eject more blood. And the wider a blood vessel gets, of course, the lower the pressure is. And so that could be the mechanism that explained, in my case, why my blood pressure got fixed so quickly.
当然，我现在年纪渐长，觉得这些事情开始变得重要。我尝试了一下，看了一篇刚刚在2025年发表的论文。作为实验，我服用了几克LBHBI，并且喝下它。大约一个小时内，我的血压降到了110/70。所以，虽然只是个案，可能是因为我自己镇定下来了，但我确实看到我的血压几乎立刻就下降了。这可能是因为研究发现所有心脏输送血液到的血管都扩张了。所以每次心跳时，心脏可以输出更多的血液。而血管变宽当然会导致压力下降。这可能解释了为什么我的血压能这么快恢复正常。
How did you drink that? Yeah, yeah. So there are a few different ways, as much as we've been focusing on endogenous ketones. So I'm pointing to my liver, but here's the liver. So when a person is in a ketogenic state, they're making their own ketones. We would use the word endogenous ketogenesis, or they're making ketones in their own body. But it's no surprise that the benefits of ketones are getting so extensive that now there are companies that are enterprising individuals that are finding ways to get into ketosis without having the rigor of a ketogenic diet.
你是怎么喝的？对，对。有几种不同的方法，尽管我们一直专注于内源性酮体。我指着我的肝脏，这里是肝脏。当一个人处于生酮状态时，他们会在自己的身体里生成酮体。我们称之为内源性生酮作用，或者说他们在自己的身体内生成酮体。不过，酮体的好处已经变得如此广泛，以至于现在有些公司和有商业头脑的人正在寻找方法，在不严格遵循生酮饮食的情况下进入生酮状态。
And so you can drink ketones. And that comes in a few different forms, of course. The form I'm talking about is just straight BHB. And it's two versions. You can get it in either version, DBHB or LBHB. So that's just you consuming it in the way your liver makes it. If you looked at my kitchen cupboard over there, you'd probably see, frankly, about 100 different ketone products. Obviously some of them are the same, but there's like 100 different units of ketone products. And here is my ketone reader, which is where I pick my finger frequently. In fact, you'll be delighted once you get one. Nowadays they make them attachable.
你可以饮用酮体，这种产品有几种不同的形式。我这里所说的是纯BHB，有两种版本，你可以选择DBHB或LBHB。这就像你的肝脏制造酮体的方式一样。如果你看到我厨房的橱柜，你会发现里面大概有100种不同的酮体产品。当然，其中有一些是重复的，但的确有很多不同的酮体产品。这里是我的酮体检测仪，我常用它扎一下手指测量酮体。事实上，一旦你拥有一个，你会很满意。现在他们还出了一种可附加的版本。
Really? Yeah, so ketones are so easy to measure, not unlike glucose, that just like people have continuous glucose monitors. Now in Europe, you can get continuous ketone monitors. From what? Next time you're in the UK, get them. You can't get them here yet. They're not FDA approved. But there was a company out of Germany that sent me one called SIBIO, SIBIO. And you can just strap it on and look at your phone and it's giving you continuous readings. Damn. Yeah, it's very valuable. Very incredible. I'm literally going to buy that ASAP.
真的吗？是的，酮的测量非常简单，就像测量葡萄糖一样简单。就像很多人使用连续血糖监测仪一样，现在在欧洲，你可以获得连续酮监测仪。真的吗？下次你去英国的时候可以买。他们在这里还买不到，因为还没有获得FDA的批准。不过，有一家来自德国的公司SIBIO给我寄了一个。你可以把它绑在身上，然后通过手机查看持续的测量数据。真厉害！是的，这非常有价值，非常了不起。我马上就要买一个。
But before I get that, I've been using this little ketone reader here, which I have no affiliation to at all. And I'm picking my finger every single day to see my ketone levels when I'm in a ketogenic state. You talked about exogenous ketones, though. Yes. I have a bunch of different exogenous ketone products here. I know some people use ketone salts. Yep. I have two different ketone brands here. Yes. Yes. So there are different forms. You have two different forms here and you mentioned one that ought to be described, because that actually is the type of ketone I was just talking about.
在我解释那个之前，我一直在使用这个小型酮体检测器，不过我跟这个设备完全没有任何关系。我每天都在扎手指，以检测自己在生酮状态下的酮体水平。你提到过外源酮。是的。我这里有各种不同的外源酮产品。我知道有些人会用酮盐。对，我这里有两种不同品牌的酮产品。是的，是的。所以，酮体有不同的形式。你这里有两种不同的形式，而你提到的其中一种正好是我刚才谈到的酮体类型，值得详细描述一下。
So ketone IQ is a ketone precursor where it's a molecule called one-three-butane dial that will come to the liver, then the liver will metabolize it to a large degree into BHB, the main ketone that we're talking about. And that is the ketone that people want. Then the other one, this is an ester. What's an ester bond is a molecule that has a chemical bond that is broken when you eat it through enzymes. So you digest that where it's one part BHB, the straight real ketone, and then it's one part one-three-butane dial, which is the same precursor, the ketone precursor and ketone IQ.
酮智是一种酮前体，其核心是一个叫做1,3-丁二醇的分子。这个分子进入肝脏后，会被高度代谢成BHB，这是我们重点讨论的主要酮，也是人们所期望的酮。另一种则是酯。酯键是一种化学键，当你通过酶进食它时会被打破。你消化它时，它由一部分是BHB，即真正的酮，另一部分是1,3-丁二醇构成，这同样是酮前体，就像酮智一样。
And so those are two of the three forms, well, maybe four forms. And then the other two are straight BHB, where it's either a BHB salt, where the BHB molecule is bound to a sodium or a calcium or a potassium. And you can buy those in the D or the L form, or nowadays it's the straight acid, what's called a BHB acid, where it doesn't have any of the electrolytes in it, where it's you can get, that's what I was referring to a moment ago. And I lowered my blood pressure. I took the straight, a straight shot of L BHB, and you can get that in D and L forms as well.
这是三种形式中的两种，嗯，也许是四种形式。然后，另外两种是纯BHB，一种是BHB盐，即BHB分子与钠、钙或钾结合。你可以购买D型或L型的形式。现在还有一种是纯酸，称为BHB酸，不含电解质，之前我提到过。我通过直接服用L型BHB降低了血压，这种D型和L型的形式都可以买到。
Okay, so I'm just taking the shot of ketone IQ. Yeah, so that's one-three-butane dial, and you taste it. Right, it has a particular kind of kick, because it's an alcohol molecule that, you know, you feel it. Like it's sort of like taking a little shot, but your liver will take that in, and then over the next couple hours, it will start converting it to varying degrees into BHB. What I'm going to do is I'm going to quickly do my blood ketone levels now, and we will see if in ten minutes time, that's you ten, twenty minutes time, there are ketones flowing in my blood.
好的，我现在要喝一瓶 Ketone IQ。是的，这其中的成分是一种叫做1,3-丁二醇的东西，喝的时候你能感觉到它的特别，因为这是一种醇类分子，你会有明显的感觉。就像是喝了一小口烈酒，不过你的肝脏会吸收它，然后在接下来的几个小时中，会开始把它逐渐转换成BHB。现在我要快速测一下我的血酮水平，我们看看十分钟或者二十分钟后，我的血液中是否会有酮体流动。
So I've pricked my finger, I put a little bit of blood on this little ketone sensor here, and it says that my blood ketone levels are currently 0.3. So can you describe for me? Now that I've just had a shot of ketone IQ, which by the way, I'm affiliated with, I'm an investor in the company, but that's why I brought a variety of different hands. Can you tell me what's going on inside my body now that I've just had one shot of that? Yes, yes. So now your body is taking in that main molecule of ketone IQ, which is called one-three-butane dial, and it's going to get absorbed from your guts into your blood, and then from your guts it's going to go to your liver, and then the liver will pull in that molecule and rearrange it into BHB, and then release that into the blood. Which is ketones? Which is key, it will turn it into BHB the ketone, yep.
所以我刺破了手指，把一点血滴在这个小酮体传感器上，它显示我目前的血酮水平是0.3。那么你能给我解释一下吗？我刚刚喝了一份Ketone IQ，顺便说一下，我和这家公司有合作关系，我也是这家公司的投资者，这也是我带来不同观点的原因。现在你能告诉我喝下这个之后，我的身体内部发生了什么吗？好的，现在你的身体正在摄取Ketone IQ的主要分子，叫做1,3-丁二醇。这个分子会从你的肠道吸收到血液中，然后通过肠道进入肝脏。在肝脏中，这个分子会被转化为BHB（β-羟基丁酸），然后被释放到血液中。这就是酮体。没错，它会被转化为酮体BHB。
And now again, there are different forms that you can take, whether it's the straight one-three-butane dial, or whether it's an ester. And what's happening from there? So it's showing my blood, what's happening there? Yeah, so now that once the BHB's in the blood, any time BHB's in the blood, it is both fuel and a signaling molecule. And that last part is often overlooked. We've been over the course of this discussion talking a lot about, or I've been referring to the fact that it's a fuel for any cell with mitochondria, which is everything but red blood cells, red blood cells are the only cells with no mitochondria, but every other cell of the body will take in BHB, the main ketone, and use it for fuel, every single cell of the body, and do so gladly.
现在有不同的形式可以选择，无论是直接的一三丁二醇，还是酯类。而这些又会发生什么变化呢？这涉及到我的血液中正在发生的事情。是的，一旦BHB（β-羟基丁酸）进入血液，无论何时它存在于血液中，它既是燃料又是信号分子。而这一点通常容易被忽视。我们在讨论过程中多次提到它是任何有线粒体的细胞的燃料，这意味着除了红细胞之外，所有细胞都有线粒体，因为红细胞是唯一没有线粒体的细胞。身体的其他每个细胞都会吸收这种主要的酮体BHB，并高兴地将其用作燃料。
And it's important to compare the BHB, the ketone against glucose, in many of the biggest issues of the body, like the muscle or the fat or even the heart, glucose can't just come in. It needs an escort, if you will, or it needs permission, and that's insulin. So there's this regulating step, there's this checkpoint where insulin can say, all right, you can come in, or not because I'm insulin resistant, or there's not enough insulin or whatever. Ketones have no such regulation. They just come in. If the cell has mitochondria, the ketone's going in. So that's one effect, where the ketone is metabolized as a fuel, giving the cell literal energy.
在许多身体的重要部分，如肌肉、脂肪甚至心脏，比较BHB（酮体）和葡萄糖是很重要的。葡萄糖不能直接进入这些部位。它需要一个"护送"，或者说需要获得"许可"，而这个“许可”就是胰岛素。因此，这里有一个调节步骤，即一个检查点——胰岛素可以允许葡萄糖进入，或者因为胰岛素抵抗、胰岛素不足等原因而不允许。酮体没有这样的限制。只要细胞里有线粒体，酮体就能进入。这是一个作用：酮体被代谢成能量，为细胞提供实际的能量。
Number two is the fact that the BHB can bind to the cell, and there are receptors on cells that will sense the BHB, then the BHB will tell it to do something. The ketone. Yeah, yeah, so it's, which is really, really unique, where you have something that is both a calorie source and energy source, and it acts like a hormone, where it tells cells, that's the signaling effect, where it tells cells to do something. Like a moment ago, I'd mentioned how LBHB is capable of expanding the great blood vessels in the body. Well, in that regard, it's acting as a signaling molecule, and increasing the production of nitric oxide, which is a great visodilate, or all these guys that are taking nitric oxide drugs like siallis, for whether it's erectile function or nowadays, guys are taking it to have better blood flow and perform in the gym, and have a better workout.
第二点是BHB（β-羟基丁酸）能够与细胞结合，细胞上有能感应BHB的受体，然后BHB会指示细胞做一些事情。BHB是酮体。对对，它真的很独特，因为它既是热量来源又是能量来源，同时还像激素一样，有信号传导的作用，告诉细胞要做什么。比如前面我提到过，LBHB能够扩张体内的大血管。在这方面，它起到了信号分子的作用，增加了一氧化氮的产生，而一氧化氮是一种很好的血管扩张剂。很多使用一氧化氮药物的人，如西力士，可能是为了改善勃起功能，或是如今为了改善血流以在健身房提升表现、获得更好的锻炼效果。
Well, LBHB might be kind of the way forward, where if you can signal something else, but get the same effect without the consequences or the side effects that you get from siallis, then that might be one of the strategies and use of LBHB in the future. So that's been about five or ten minutes, and my blood ketone levels are now at 0.5, and they're continuing to climb, just from one shot of ketone IQ. Some people ask me about sex differences in the ketogenic diet or a low-card diet generally. Some people are concerned that low-card diets or ketogenic diets are especially useful for men, but might have a different set of complications for women.
好吧，LBHB可能是未来的发展方向，如果你能传达其他信号，但能达到与西地那非相同的效果，同时避免其副作用，这可能是未来LBHB的一种策略和用途。经过大约五到十分钟，我的血酮水平现在达到0.5，并且还在继续上升，这只是通过一次摄入酮类IQ实现的。有些人会问我关于生酮饮食或低碳水化合物饮食中性别差异的问题。有些人担心低碳水化合物饮食或生酮饮食对男性尤其有益，但可能对女性会产生不同的影响。
And we did have a female expert debate on the show, where I asked about the ketogenic diet for women, and the sort of consensus was that it should be treated differently for women. Yeah, yeah. I remember I tuned into that, and I respected tremendously. I really appreciate the view that a lot of these gals have advocated for, which is that women are not just small men. The differences between male and female, of course, are enormous. That doesn't mean there are differences in everything. So women are very unique when it comes to hormones. They, women experience a rhythm of hormones that there's no equivalent in men, because of the reproductive burden, if you will, or responsibility that a woman has, where she will see changes in hormones that can reach thousands of times' differences, like, progesterone levels can change by a thousand times over the course of the ovarian cycle.
我们在节目中请了一位女性专家进行辩论，我问到了关于女性适用的生酮饮食，普遍的共识是女性应该以不同的方式对待这种饮食。是的，我记得我听了那个节目，我非常尊重并欣赏很多女性提倡的观点，她们认为女性并不仅仅是缩小版的男性。男性和女性之间确实存在巨大差异，但这并不意味着在所有方面都有不同。特别是在激素层面，女性是非常独特的。由于特殊的生育责任，女性会经历一种男性无法比拟的激素节律，她们的激素变化可能会非常巨大，比如，黄体酮水平在卵巢周期中可能变化多达一千倍。
Estrogen levels will change by multiples. Men just don't have that kind of volatility. Those female sex hormones do influence metabolism, but then it matters tremendously, which phase she is in of her ovarian cycle. So if she is in the first follicular phase, which is a low progesterone higher estrogen state, what's the first follicular phase? Yes, so in the, if you look at the female fertility phase, it is like a 200-piece orchestra. It is so dynamic, whereas men's fertility is like a barbershop quartet. It sounds nice, but it's very simple.
雌激素水平会发生多倍的变化。男性没有这种波动性。女性性激素确实会影响代谢，但这与她在卵巢周期的哪个阶段有很大关系。如果她处于卵泡期的前期，即低孕酮高雌激素的状态，那么什么是卵泡期的前期呢？是的，如果你观察女性的生育期，它就像一个由200人组成的管弦乐队，非常动态。而男性的生育则像一个理发店四重唱，虽然听起来不错，但却非常简单。
So in the first phase, leading up, so she's just had her menstruation end, now she's starting the beginning of a new cycle. That first phase is called the follicular phase, which is when her ovaries are having some follicles or a future, a little egg getting bigger. One will end up becoming the dominant one, but that is creeping in higher, higher levels of estrogen. And then she will ovulate with the ovulation that what was a follicle in her ovary now becomes what's called a yellow body, or a corpus luteum. And so it's called the luteal phase.
在第一个阶段，她刚刚结束经期，现在开始一个新的周期。这个阶段被称为卵泡期，这时她的卵巢中一些卵泡（未来的小卵子）开始发育变大，其中一个会成为主导卵泡，这时体内的雌激素水平逐渐升高。然后她就会排卵，原来的卵泡在卵巢中会变成所谓的黄体。因此，这个阶段被称为黄体期。
And that is defined by very high progesterone and progesterone changes things. So where I think the conversation in women is very relevant and fascinating, is that in the first phase, in her follicular phase, she is a fat-burning machine. You can measure, she will get into ketosis faster than her male counterpart, and she's burning more fat than her male counterpart. In fact, this is one of the few clinical values where there's a male version and a female version. This isn't very common. Many of the typical metabolic type markers, whether it's glucose or insulin, triglycerides, LDL cholesterol, they're the same across the sexes with the exception of free fatty acids.
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这主要是由非常高的孕酮水平决定的，孕酮会改变一些情况。所以，我觉得有关女性的讨论非常相关且有趣。因为在女性的第一个阶段——卵泡期，她就像是一台燃脂机器。可以检测到，她进入酮症的速度比男性同伴快，燃烧的脂肪也比男性多。事实上，这是少数几个有男女版本区别的临床指标之一。这种情况并不常见，因为许多典型的新陈代谢指标，比如血糖、胰岛素、甘油三酯、低密度脂蛋白胆固醇，在男女之间通常是相同的，只有游离脂肪酸例外。
So earlier I had mentioned that when insulin is low, the fat cell is breaking down fat. It's breaking down that fat as free fatty acids. And so the free fatty acids in a woman are about 40 or 50% higher than in a man. Dream of a fast phase. Yes, especially during the first phase. And that's because she's burning more fat, and that helps her get into ketosis faster. So if this has been shown in studies, take a male and female, have them start a fast. She will get into ketosis faster than him.
所以之前我提到过，当胰岛素水平较低时，脂肪细胞会分解脂肪，释放出游离脂肪酸。在女性体内，游离脂肪酸的水平比男性高大约40%到50%。在禁食的初期，这种情况尤为明显。因为女性燃烧更多的脂肪，这有助于她们更快进入酮症状态。因此，研究表明，在开始禁食时，女性比男性更快速进入酮症状态。
Now, during. Just during that phase or. Especially during the phase. Yeah, I don't know that they compared and controlled for the luteal phase, but it's worth noting where I think fasting and ketogenic diets start to change. So it'll keep going up. Yeah. So I just add another rating. Point eight. Yep. Is ketosis considered what point five? Technically, but frankly, I actually call it ketosis at point three. The moment you can detect it on one of those blood meters, I'd say you're in ketosis. And I think point three is the lower limit.
现在，期间。就是在那个阶段期间，或者，特别是在那个阶段期间。嗯，我不确定他们是否在黄体期进行了比较和控制，但值得注意的是，我认为在这个阶段开始时，禁食和生酮饮食会发生变化。所以它会持续上升。对，我只是再加一个评分，零点八。对，生酮状态通常被认为是零点五，但坦率地说，我其实认为零点三就算是生酮状态了。只要你能在某个血液检测仪上检测到它，我会说你已经进入生酮状态。我认为零点三是下限。
So point five is a little bit of an arbitrary cutoff, but that is the classic view. So in that luteal phase with high progesterone, progesterone is a hunger hormone. And so if she's trying to do a fasting protocol during. And her cravings are going to be higher and her. She's going to be hungerier. And so that's where I think the conversation's very important, is that during her luteal phase, after she has ovulated, it's going to be harder to stick to a ketogenic diet.
第五点有些随意，但是这是经典观点。在黄体期，孕酮水平较高，而孕酮是一种引发饥饿感的激素。因此，如果女性在这段时间尝试进行禁食计划，她会感到更强烈的食欲和渴望。因此，我认为非常重要的一点是，在女性的黄体期，即排卵后阶段，坚持生酮饮食会变得更加困难。
And that's where I think it might be prudent for her to be a little generous with herself, where it might get a little more difficult. Now, however, some of the concern with women and ketogenic diets is misplaced. And I would be remiss if I didn't mention a study that answered this question very well with regards to cortisol. In fact, I'll state this now, I already chatted with the team. I would love to see you bring on a scientist in the UK named Dr. Isabella Cooper.
我认为在事情变得有点困难的时候，她可能会稍微对自己宽容一些，这样可能更明智。然而，现在关于女性和生酮饮食的一些担忧是没有根据的。如果我不提一项很好的研究，那就太失职了，这项研究很好地回答了关于皮质醇的问题。事实上，我已经和团队聊过，我很希望你能邀请英国的一位科学家，名叫伊莎贝拉·库珀博士。
She has published a series of studies in women that are fascinating because of the intervention that she's done. She's taken women who had been adhering to a ketogenic diet as part of their normal life. Then, for 21 days, they have to adopt a typical high carb diet of the standard UK guidelines similar to the US. About 55% carbohydrate, decidedly not ketogenic for 21 days. So more than long enough to detect changes. And then, they go back to their diet for 21 days and they have blood tests again.
她发表了一系列关于女性的研究，这些研究由于她所进行的干预措施而非常引人入胜。她选择了一些平时遵循生酮饮食的女性作为研究对象。然后，让她们在21天内改为遵循标准英国指导方针（类似于美国的标准）的高碳水化合物饮食，其中碳水化合物约占55%，这明显不是生酮饮食。21天的时间足够长，可以检测出身体的变化。之后，她们再回到原来的饮食习惯21天，并再次进行血液测试。
And so these are healthy women who go from a ketogenic diet to a high carb diet back to a ketogenic diet. And when they looked at cortisol, when Isabella and her group measured cortisol levels, no statistically significant change at any point. There was just noise and no trend. Some gals had their cortisol go down, some had them go up. But as a group, it was just a big messy flat line. And what does that mean?
这些都是健康的女性，她们从生酮饮食转为高碳水饮食，然后又回到生酮饮食。Isabella和她的团队在检测她们的皮质醇水平时发现，任何时间点都没有统计学上显著的变化。数据中只有噪声，没有趋势。有些女性的皮质醇水平下降，有些则上升。但作为一个整体来看，数据就是一条混乱的平线。这意味着什么呢？
That takes a lot of wind out of the sales of people who say that a ketogenic diet is a unique stress on women. Because people want to invoke and they'll say, well, cortisol goes through the roof and that sign of a significant stress. And yet Isabella's own data show that cortisol levels aren't different. That there is no unique cortisol-related stress state of a ketogenic diet. So I think it's relevant because it just brings a little nuance to the conversation. Not to say men and women are not different. They absolutely are. But I do believe the view that a ketogenic diet is uniquely stressful in women, but not men, I think is overblown. And again, relying on Isabella's own data to support that.
这在很大程度上打破了人们所说的“生酮饮食对女性是特别有压力”的观点。因为有人声称生酮饮食会导致皮质醇（压力荷尔蒙）水平飙升，这是显著压力的标志。然而，Isabella 的研究数据表明，生酮饮食下的皮质醇水平并没有差异，这意味着生酮饮食并不会造成特别的皮质醇相关压力状态。我认为这种观点很重要，因为它为讨论增添了更多的细微差别。当然，男性和女性确实有差异，但我认为认为生酮饮食对女性而非男性独有压力的观点有些夸大。同样，这一观点也是基于 Isabella 的研究数据。
So coming into 2026, and I want 2026 to be the year where I finally get a grip of my health, where I finally become the person that I know deep down I could be, I desperately do want to be. And I asked you, Dr. Ben, to make me a plan, the perfect plan, the perfect diet. I know everyone's different, so we're going to have to play with me here a little bit. But the perfect plan for 2026, what would you prescribe as a diet lifestyle choices? And I'm going to write it down.
那么到了2026年，我希望这是我终于掌握自己健康的一年，成为我内心深处知道自己可以并渴望成为的人。我请求您，Ben医生，为我制定一个计划，一个完美的计划和饮食方案。我知道每个人都是不同的，所以我们可能需要根据我的情况进行一些调整。但是对于2026年的完美计划，您会建议什么样的饮食和生活方式选择？我会把它记录下来。
Yeah, so I would, at the risk of sounding too self-absorbed, I'll kind of describe my own approach. As a metabolic scientist, but please everyone listening, appreciate that I will, I'm inserting my own constraints, because my approach is kind of that of a guy who knows a lot, but is also constrained by my demands in life. But I think a lot of people fit into that category. So Steven, if you want to look like a freckled bald wrinkled man, this is what you can do.
好的，为了避免显得过于自恋，我来描述一下我自己的方法。作为一名代谢科学家，请大家理解，我会加入一些自己的限制条件，因为我的方法有点像一个既拥有很多知识但又被生活需求所限制的人。不过，我想很多人都属于这个类别。所以，Steven，如果你想看起来像一个有雀斑的秃顶皱纹男子，你可以这样做。
All right, so first of all, zero to little to no carbs for breakfast and lunch. Okay, little to no carbs for breakfast and lunch. Yes. You wake up in the morning, anyone who's wearing a continuous glucose monitor will find that their glucose levels naturally rise in the morning, and that coincides with a mild state of insulin resistance every morning because of changes in cortisol and other hormones. So my view is don't doubly load to the glucose that's already happening by eating in the morning with starchy, sugary stuff. So be very strict with all of your meals up until dinner.
好的，首先，早餐和午餐尽量摄入零到极少甚至不摄入碳水化合物。是的，早餐和午餐尽量不吃碳水化合物。你早上醒来的时候，任何佩戴连续血糖监测器的人都会发现，他们的血糖水平在早晨自然会上升。这与每天早晨由皮质醇和其他激素变化引起的轻度胰岛素抵抗状态相吻合。因此，我的观点是，早上不要因为吃淀粉或甜食而进一步增加已经上升的血糖水平。因此，在晚餐之前的所有餐都要非常严格控制。
So just on point once I'm clear, you're saying no carbs, but is there anything that I should be having? Yeah, so any, if a person wants to, as much protein and fat as they'd like. And I would say, especially for lunch, let lunch be your biggest meal. Okay, so let's go through those three points.
好的，所以在我明白之后，你的意思是：不吃碳水化合物，那我应该吃什么呢？是的，如果一个人愿意，他可以尽量多摄入蛋白质和脂肪。而且我建议，尤其是午餐，让午餐成为你的一天中最大的一餐。好的，那么我们来总结一下这三点。
Yeah. Why as much protein as I can. Yeah, protein and fat. Okay, why? Yeah, because they won't have an insulin effect. And that's the key. Like my approach to staying lean at 50 years old and having my wife, like what she sees, is keeping my insulin low and still not being hungry all the time. And so protein and fat are the two macronutrients with carbohydrates being the third, but protein and fat have little to no effect on insulin. Fat has none, and protein may have a modest effect depending on some other variables. So you want to keep insulin low.
好的。为什么要摄入尽可能多的蛋白质呢？是的，蛋白质和脂肪。那为什么呢？因为它们不会引发胰岛素效应，而这正是关键。我保持50岁依然苗条的秘诀，就是保持低胰岛素水平，同时不会总是感到饥饿。蛋白质和脂肪是三大宏量营养素中的两种，第三种是碳水化合物，但蛋白质和脂肪对胰岛素的影响很小。脂肪几乎没有影响，而蛋白质可能有些许影响，具体还依赖于其他因素。所以，你需要尽量保持胰岛素水平低。
So what would that breakfast look like? So for me, I actually don't eat breakfast. Okay. And again, this plays into, I'm extremely mindful of my family. So that's going to come back again when we get to dinner, because we've left that meal untouched for now. In the morning, I make breakfast for my kids every morning. And it's something I remember from my childhood being raised by my dad. And every morning, it was just structured. And I think all of my siblings and I have thrived in life, in part because of the structure we had at the beginning of every day.
那么，那顿早餐会是什么样子的呢？对我来说，其实我不吃早餐。好的。这又体现了我对家人的极其关注。这一点在我们谈到晚餐时会再次提到，因为我们到现在还没有讨论晚餐。早上，我每天都为孩子们做早餐。这是我小时候与爸爸一起生活时的记忆。每天早晨都是有规律的。我认为，正是因为每天早晨有这样的规律，我和我的兄弟姐妹们才能在生活中取得成功。
And where we would all eat breakfast together, we would read scriptures very briefly, we would have a family prayer very briefly, and just review the day. And I think that was my dad's way of kind of surviving with so many kids just to sort of check in with everyone. You had nine siblings. Yeah, there's nine of us. Yeah. And so we have, I'm very big on that. So breakfast is dad's domain and my wife cheers me on. So I make breakfast for the kids.
我们会一起吃早餐，简短地阅读经文，做一个简短的家庭祷告，并简单回顾一下当天的安排。我认为这是我爸爸在有这么多孩子的情况下，用来了解每个人情况的一种方式。你有九个兄弟姐妹。是的，我们一共有九个孩子。所以我非常看重这一点。早餐是爸爸的责任，我的妻子会为我加油打气。因此，我负责给孩子们做早餐。
And I am sipping on a cup of yerba mate the whole time. Why? Yeah, in part because I like the taste, there's a good GLP one effect. So it helps me feel a little more satiated. And it's just a habit. It's a little bit of a perk, a little pick me up. I don't drink coffee, I drink yerba mate instead.
我一直在喝一杯马黛茶。为什么呢？部分原因是我喜欢它的味道，而且它还有一个好的GLP效果，这让我感到更有饱腹感。而且这已经成为我的一个习惯，有点小小的提神作用。我不喝咖啡，转而喝马黛茶。
What is yerba mate? The brand that I get is called unamate. And it's a leaf, it's a South American tea, basically. And you can get it in any number of ways. This is just a really convenient and good way to get it. So I'm sipping on a cup of, it would be someone drinking coffee or tea, I'm taking yerba mate tea. So I don't eat for breakfast. I find that I'm not generally hungry for breakfast anyway. And so I may as well keep my fasted state going a little longer.
什么是马黛茶？我买的牌子叫做unamate。这其实是一种南美洲的茶叶。你可以通过很多种方式来得到这种茶，而这种方式就是其中一种非常方便且不错的方法。因此，我正在喝一杯马黛茶，这就像是别人会喝咖啡或茶一样。我不吃早餐，因为我发现自己通常在早上并不饿，所以我就顺便继续保持空腹状态久一点。
So that's what works for me. And then I would encourage people to have a big hearty lunch. Because if you have a big hearty lunch, mostly protein and fat, it makes it easier to taper off later in the day, especially in the evening. If people are noticing that they have significant cravings, especially for carbs, because that's the only thing anyone craves, in the evening, have a bigger lunch. See if that helps. Okay. And then sometime around either before or after, have a good resistance workout. I have my resistance workout in the, in fact, Steven, I even have to go a little earlier. So my first thing in the morning is I go on a ruck at 5am. I have my weighted vest in these 15-pound kettlebells. And I hike one mile up a hill and one mile back every morning at 5am. And then I get a little work done. And it's just some personal kind of reflection and meditation time, if you will.
这就是对我有用的方法。我建议大家中午吃一顿丰盛的午餐。如果中午吃一餐以蛋白质和脂肪为主的丰盛午餐，下午晚些时候，特别是晚上，就更容易减少进食量。如果有人发现自己晚上容易对碳水化合物产生强烈的渴望——毕竟，晚上的渴望主要就是碳水——试着吃更丰盛的午餐，看看是否有帮助。另外，在午餐前后进行一次好的阻力锻炼。我通常是在早上进行阻力锻炼，其实有时候我甚至需要早点去。所以我的早晨从5点开始，那时我会进行一次负重行走。我会穿上加重背心，带着两个15磅的壶铃，每天早上5点爬一英里山，然后再走一英里回去。接着，我会做一些工作，然后进行个人的思考和冥想。
Then the family wakes up, I'm making breakfast. The family chaos begins. I'm sipping on my Urbamaati. Then I go to work about 10, 30 or 11 is that good time for me. I go down to the gym on campus. And I do my very brief, very effective, I would say, resistance training. And then I go into the sauna for 12 to 15 minutes. But in the morning, I've done a little ice bath, too. I didn't mention that. I have an ice bath on my back patio, a Maros Kaffirge, and I love it. It is spectacular. So then I do sauna session after my workout. Then I go eat my big lunch. Why are you doing the ice bath in this one? Yeah, so I do an ice bath in the morning because it helps me sleep better in the evening. I'm a terrible sleeper.
然后家人醒来，我在做早餐。家庭的忙乱开始了。我在喝我的Urbamaati饮料。然后我大约在10点半或11点去上班，我觉得这个时间对我来说很合适。我会去校园里的健身房，然后进行一个简短但非常有效的力量训练。接着，我会去桑拿房待上12到15分钟。不过早上，我也会泡个冰浴。我还没说过，我在后院有个Maros Kaffirge冰浴设备，我很喜欢，真的很不错。在锻炼后，我会去桑拿，然后吃一顿丰盛的午餐。你问我为什么早上要泡冰浴？嗯，我早上泡冰浴是因为这样可以让我晚上睡得更好，而我的睡眠一直不好。
And especially in the northern hemisphere in the winter, the sun isn't coming up till 9 o'clock or so 9am. And by shocking my body, I get this jolt. And I think it just helps get my clock ticking. And so by the time evening rolls around, I'm tired and I'm ready for bed. Okay, I'm just doing my ketone test to see where it is. We're probably about 30 minutes off me taking that ketone shot. We'll continue with you a day in just two sex. And I'm now at 0.9. It'll keep going. Yep, yep. So you were 0.8, 0.9, next one will be 1. But it looks like it's starting to curve a little bit. Which isn't surprising. You went up pretty quick and then it's going to curve for a bit. And what's going on in my body right now that I have 0.9.
特别是在北半球的冬天，太阳要到上午9点左右才出来。通过对身体的猛烈刺激，我感受到一种冲击感，这有助于启动我的生物钟。所以等到晚上来临时，我就会感到疲倦，准备上床睡觉。好的，我正在做酮体测试，看看结果如何。我们大约在我服用酮体补充剂30分钟后进行。我们会在几秒钟内继续与你分享一天的情况。现在我的酮体水平是0.9，会继续上升。没错，你从0.8到0.9，下一个可能会达到1。不过，看起来它开始有点趋于平稳了，这并不奇怪。你之前上升得很快，现在才会暂时持平。那么，现在我身体里的酮体水平是0.9，这代表了什么呢？
Yeah, so that is a unit of measurement called the millimoles. And so it's looking at the number of molecules basically in a given amount of your blood. And so you took in that ketone precursor, the liver converted, it's just continuing to convert it into BHB. BHB being ketones. BHB being the main ketone. Yep. Okay. And that's making me. Well, it's going to make you sharp. Okay. So your brain is now using those ketones. Your heart would be using the ketones. And your reliance on glucose as a fuel for your brain and your heart would be going down. Would my hunger be going down? Oh, yeah. So I'm going to be less hungry. But also the benefits of BHB and the brain are myriad where it's been shown to be an angstiolitic.
好的，这是一种叫做毫摩尔的计量单位。它基本上是在测量你的血液中的分子数量。你摄入了那种酮类前体，肝脏将其转化，而且还在不断地将它转化为BHB。BHB就是酮类，BHB是主要的酮类。对。好的。这会让我感觉敏锐。现在你的大脑正在使用这些酮类，你的心脏也会使用酮类。依赖葡萄糖作为大脑和心脏的燃料会减少。这会让我不那么饿吗？会的。所以我会不那么饿。另外，BHB对大脑还有很多好处，据说它有抗焦虑的作用。
So it can control anxiety. It can control, it can improve depression. It can help with attention. Memory. Memory always certainly with cognition. Yeah, I read about the studies on dementia patients. Yes, that is. It is incredibly. We're entering a kind of dawning of an era of ketone research where the number of NIH and NSF funded ketone-related projects is wonderful. It's thrilling to see where it's going to be a wonderful decade of a lot of great biomedical research on metabolism of ketones. Do you know something I've noticed? Most commercial teams aren't tested by their targets. They're tested by the weight of the admin that comes with every client.
所以它可以控制焦虑，也可以改善抑郁。它还可以帮助提高注意力和记忆力，而记忆力肯定与认知能力相关。我读过关于老年痴呆症患者的研究，是的，那确实很令人振奋。我们正处于酮类研究的兴起时代，越来越多的NIH和NSF（美国国立卫生研究院和国家科学基金会）资助的与酮类相关的项目出现，这非常令人激动。未来的十年将是关于酮代谢领域的伟大生物医学研究的美好时代。你知道我注意到了什么吗？大多数商业团队面临的测试并不是他们的目标，而是随每个客户而来的繁杂管理工作。
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所有的跟进、所有的会议、所有的记录、那些永无止境的时间表，这些一直是我们商务团队中的摩擦源头。直到我引入了我们的支持工具：PypeDrive。如果你不熟悉，PypeDrive 是一个简单但功能强大的销售客户关系管理系统（CRM），它能让你在销售流程中对任何交易一目了然。它还自动处理很多繁琐、重复和耗时的销售任务。我在我管理的投资项目中使用了这个系统将近十年，甚至在我效力于社交链公司的时候就开始用它。PypeDrive 的有效性部分源自其高度的可定制性。我们能够根据不同团队的工作方式对其进行定制。
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PypeDrive还可以随着您的业务扩展，并且您还可以将它连接到超过500个不同的应用程序。它绝对是我最喜欢的客户关系管理工具。您可以立即免费试用30天，不需要信用卡付款。只需使用我下面的链接即可开始。或者，您可以访问 PypeDrive.com/CEO 开始使用。 就是 PypeDrive.com/CEO。
So let's go back to the perfect day, the perfect day, the perfect start for 2026. So then do my resistance training at some point after I've had my breakfasts? Well, yes. So whatever for me, I do bodyweight based exercises. So I don't like having a big belly of food. And so being in a fasted state, my view on exercising, even that's a debate. Do you exercise fasted or do you exercise with fuel? Like you take a bunch of carbs and stuff. My view is it's dependent on what your goal is. As a middle aged guy, my goal is not performance. It's not going out and sprinting and showing power. It's to live a long healthy life. And so it's a more metabolic focus.
让我们回到完美的一天，完美的一天，2026年的完美开始。那么，在吃完早餐后的某个时间进行力量训练合适吗？是的。对我来说，我进行自身体重训练，所以我不喜欢吃完很多食物后锻炼。因此，我的观点是空腹锻炼，虽然这也是一个有争议的话题：你是空腹锻炼还是在补充了碳水化合物等能量后锻炼？在我看来，这取决于你的目标。作为一个中年男性，我的目标不是追求运动表现，不是为了冲刺或展示力量，而是为了过上长寿和健康的生活。因此，我更关注提高新陈代谢。
If your interest is metabolic, then I think fasted exercising in a fasted state is very smart. If your goal of the exercise is performance, like your collegiate athlete, or you are, you know, your an elite rugby player or something, okay, then don't exercise fasted. Take some fuel before you go workout. So for me, I've done my early morning ruck, my personal kind of reflection time, ice bath, your bimote, and then my mid-morning workout. Just on that point of exercising fasted.
如果你对代谢感兴趣，那么我认为空腹锻炼是非常明智的选择。如果你的锻炼目标是提高表现，比如你是大学运动员，或者你是一名精英橄榄球运动员，那就不要空腹锻炼。在锻炼前补充一些能量。以我个人为例，我通常会在早晨早些时候进行负重行走，这对我来说是一个个人反思的时间，然后会进行冰浴和其他活动，接着在上午中段进行锻炼。以上就是关于空腹锻炼的一些看法。
Why is that better if your goals are longevity and health? Right, because it's just going to help you continue to burn fat and improve maintain your insulin sensitivity. Okay, fine. So I have my mid-morning workout, then I have a nice big lunch, then I have my afternoon productivity. And then I get to dinner. And dinner is the main social meal within my home. And so I have dinner with my family. And that is carte blanche. Whatever the family's eating, I'm eating. I have daughters and as a college professor, I've seen enough young women struggle with eating disorders that I always worried would my incessant talking about diet somehow stimulate eating disorders.
为什么这样做对长寿和健康更好呢？因为这能够帮助你持续燃烧脂肪和改善胰岛素敏感性。好的，所以我在上午进行锻炼，然后享用一顿丰盛的午餐，接着度过一个富有成效的下午。到了晚餐时间，晚餐是我家中主要的社交用餐时间。我会和家人一起吃晚餐，不论家人吃什么，我都会一起吃。我有女儿，并且作为一名大学教授，我见过太多年轻女性挣扎于饮食失调的问题，因此我总是担心自己不断谈论饮食的话题会不会刺激到饮食失调的发生。
And I've never wanted to become obsessive about it. And so I have dinner with my family. Whatever it is, if it's pizza, I'm having pizza. If it's pasta, I'm having pasta. Now my wife happens to see things kind of the way I do. So it's usually meat and vegetables. And in some mix. And that's my dinner. And then ideally, I'm done. What time are you having that dinner? Yeah, that's about five or six. And you avoid eating late? Oh, yes.
我从来不想对这件事变得过于痴迷。因此，我会和家人一起吃晚餐。不管是什么食物，如果是比萨，我就吃比萨；如果是意大利面，我就吃意大利面。我的妻子恰好也和我有类似的看法。所以通常晚餐是肉和蔬菜的搭配。这就是我的晚餐，然后理想情况下，我就结束了。你几点吃晚餐？大约五点或六点。你避免晚吃吗？哦，是的。
In fact, I would submit, Stephen, if we were to look at any one thing someone could do, I would say anyone who says, Ben, what is the one thing? If I'm putting a question in your mouth, I'd say stop snacking in the evening. Anything you can do to not overeat and go to bed hyperglycemic or elevated or spike your blood glucose levels, do it. Why? That's when people at their weakest, you and I could be hanging out all day, walking past a plate of cookies, and not be tempted at all until seven or eight p.m.
其实，我想说，斯蒂芬，如果我们要找一件对健康有益的事情来做，我会建议任何人问我"本，有什么建议？"，我会说：停止晚上吃零食。任何可以避免你过度饮食、在睡前血糖过高或血糖飙升的事情都去做。为什么呢？因为那是人们意志力最薄弱的时候。你我可以一整天都在一起，路过一盘饼干时完全不受诱惑，但到了晚上七八点就不一定了。
It's just human nature. And yet that is one of the worst times to eat it. Because when you go to bed hyperglycemic, it activates a part of the nervous system, an aspect of the nervous system called the sympathetic nervous system. That's also known as the fight or flight. So when someone, we hear a car crash right nearby, or we hear a gunshot, then immediately our heart starts beating faster and harder, our body temperature climbs, and we're stimulated.
这就是人性。然而，这却是吃它最不合适的时候之一。因为当你在血糖过高的情况下入睡时，它会激活神经系统中的一部分，名为交感神经系统。交感神经系统也被称为“战斗或逃跑”反应系统。因此，当我们听到附近有车祸或枪声时，我们的心脏立即开始跳得更快更强烈，我们的体温升高，并且我们会感到刺激。
Hyperglycemia will have that effect, and that is terrible timing. Because when you're going to bed, you're wanting to rely on what's called your parasympathetic nervous system. The aspect of your nervous system that is calming, it's lowering your heart rate, it's slowing your heart, it's lowering your blood pressure, it's helping you calm down to sleep better. Hyperglycemia throws that into opposite.
高血糖会产生这种影响，而这样的话，时机非常糟糕。因为在睡觉时，你希望依赖的是所谓的副交感神经系统。这个神经系统的部分能让你平静下来，降低心率，放缓心跳，降低血压，帮助你更好地入睡。而高血糖却会让这一切反过来。
So then you're going to bed, you're lying there, wondering why your heart is beating so hard, why you are so hot and uncomfortable, and it's because you just spiked your blood glucose with a bunch of sugar. Is there anything else? Is there, you know, for people that are focused on that 2026 goal of finally becoming the person that they know they can become? Is there anything else you would say to them? Is there any tools they need to buy? Is there any other tricks or tactics or hacks?
所以当你上床睡觉时，你会躺在那里，想知道为什么心跳这么快，为什么你会觉得那么热和不舒服，这是因为你刚刚吃了很多糖，导致血糖飙升。那么除此之外呢？对于那些专注于2026年目标，希望最终成为自己理想中那个人的人，还有什么建议可以给他们吗？他们需要购买什么工具吗？还有其他的窍门、策略或技巧吗？
Yeah, yeah. I do think that they could, if they were adopting this diet, it's definitely going to put them into ketosis. That can take a little time to adjust, so very relevant to our earlier conversation. I do think exogenous ketones can help a person transition into relying on a ketogenic diet more readily. And any time a person's losing weight, they run the risk of losing some lean mass at the same time. And my lab just published a paper about two weeks ago at the time we're filming this, finding that in humans, in a weight loss protocol, if they were drinking BHB or exogenous ketones, they were able to retain more muscle mass, more lean mass in the midst of the weight loss.
是的，是的。我确实认为，如果他们采用这种饮食，肯定会让他们进入酮症状态。适应这个过程可能需要一些时间，这与我们之前的谈话非常相关。我确实认为外源性酮体可以帮助人们更轻松地过渡到依赖生酮饮食。任何时候，一个人减肥的时候，都有可能同时失去一些瘦体重。就在我们现在拍摄的两周前，我的实验室发表了一篇论文，发现在人类的减肥方案中，如果他们饮用BHB或外源性酮体，他们能够在减肥期间保留更多的肌肉和瘦体重。
So there could be some strategies like that, but I would also add that there are some non-physical ones as well if someone's trying to say, I'm going to be the best version of myself, then start reading more, too. Read more books. You'll be the best, you'll be even better version. As you're losing weight in your brain, is firing on more cylinders than ever before, as it's fueled with ketones? Challenge your brain. You had mentioned dementia earlier. Ketones are a therapy for dementia, but so too is challenging your brain in the form of making it learn new things. So read a good book.
因此，可能会有一些类似的策略，但我也想补充一些非物质性的建议。如果有人想成为最好的自己，那么可以开始多读书。多读书会让你成为更好的自己。当你在减重的同时，大脑由于酮的作用而运转得更加高效时，挑战你的大脑。你之前提到了痴呆症，酮是一种针对痴呆症的疗法，但挑战大脑、让它学习新事物也是如此。所以，读一本好书吧。
This woman contacted me on November the 11th. When you do a podcast, you get lots of feedback. You get a lot more. Tens of thousands of people sometimes per episode. And I can imagine you looking through everyone. Finding the gems. I actually, funnily enough, I do look at the comments section, because it's a place where I really trust the feedback. So people that comment on these videos, like I really do trust them, because they are typically listeners, they kind of been with me on this whole journey. So when they have feedback, when they have good or bad feedback, or constructive feedback, we pay attention.
这位女士在11月11日联系了我。当你做播客时，会收到大量反馈。有时每一集都有成千上万的人收听，可以想象你需要翻阅所有评论，寻找有价值的意见。实际上，我确实会去查看评论区，因为这是我非常信任反馈的地方。在视频下发表评论的人，通常是一路跟随我的听众，所以我很信任他们。当他们给出反馈，无论是好的、坏的还是建设性的，我们都会重视。
Well, Stephen, I'm pleased that something brought me back. So the comments, I can't have been too negative. No, they're really, I mean, they were unbelievably positive. But I got this one from on LinkedIn, from a lady called, I'll keep her anonymous. Let's just call her Mrs. L. And Mrs. L said, Hi, Stephen, thank you for the work you do and the information insights inspiration you provide. On Keto, my husband lasted eight hours on a Keto diet and was unconscious. It turned out he had a neuro doctrine cancer called insuluminium.
好的，Stephen，很高兴有件事情让我们重新联系。那么评论应该不会太负面吧。其实不然，评论真的是好得难以置信。我在 LinkedIn 上收到了一条评论，这位女士我就不透露全名了，就叫她 L 女士吧。L 女士说：“你好，Stephen，感谢你所做的工作以及你提供的信息、见解和启发。关于生酮饮食，我丈夫只坚持了8个小时就昏倒了。后来发现他有一种叫做胰岛素瘤的神经内分泌癌。”
Oh, oh yeah, you know, a neuroendocrine cancer called insulinoma. I said, that's exactly what I said. Yeah, yeah, yeah. Did I hear a liner in there? Yes, I'm. And if the paramedics hadn't intercepted with glucose, going Keto would have killed him. Yes. He's amazing. We have three children and he volunteers for 50 more every weekend. We don't want to lose him. No, no, no. So to share this story, but it's not the first time I've seen one of your posts or one of your guests talk about ketosis and what's worked well. And in this case, it was fatal for him. Yes. So I hope you don't mind, but I wanted to share this with love, respect, and kindness to hopefully give food for thought, no pen intended, of how you decide to use your platform and to provide further context and nuance.
哦，哦，是的，你知道，一种叫做胰岛素瘤的神经内分泌癌。我说，对，这正是我所说的。是的，是的，是的。我听到了里面有一句台词吗？是的，我在说。而如果急救人员没有用葡萄糖进行干预，采用生酮饮食会要了他的命。是的。他很了不起。我们有三个孩子，而他每个周末还志愿照顾另外50个孩子。我们真的不想失去他。不，不，不。因此，我想分享这个故事，但这不是我第一次看到你或你的嘉宾谈论生酮饮食及其效果。在这个案例中，这对他是致命的。是的。所以希望你不要介意，我希望带着爱、尊重和善意分享这个故事，希望能给你一些思考的空间，（没有双关的意思）在你决定如何使用平台时，提供更多背景和细节。
Yeah, yeah. What works for you and thousands of others might not work for everyone. I believe it's super important that we shared this information and inspiration carefully in a way that exemplifies a growth mindset, not a fixed mindset, for example, not a fixed one diet or one way of working for everybody. If you read this above all else, please know I'm sending this with the utmost respect to kindness and hope best. Love it.
是的，是的。对你和成千上万其他人有效的方法可能并不适合每个人。我认为非常重要的是，我们要以一种体现成长型思维而不是固定思维的方式来分享这些信息和灵感，比如，不要固守一种饮食或一种适合所有人的工作方式。如果你读到这篇文字，请明白，我怀着最大的尊重、善意和希望传递这些内容。祝好。爱你们。
Yeah, what a thoughtful, what a thoughtful message. What a thoughtful message. Yeah, it is very thoughtful. I appreciate any kind of communication, by the way, because on social media, it is so easy just to become the worst version of yourself without fear of any consequence. So she happened to describe a person who would probably be the worst individual. So in insolentoma, she describes a neuroendocrine cancer. An insolentoma is an insolent secreting tumor.
是的，多么贴心的信息。真是个贴心的信息。是的，这非常贴心。我很感激任何形式的交流，因为在社交媒体上，很容易在没有任何后果担忧的情况下展现自己最糟糕的一面。她就描述了一个可能是最糟糕的人的情况。而在所提到的胰岛细胞瘤中，她描述了一种神经内分泌癌。胰岛细胞瘤是一种分泌胰岛素的肿瘤。
So usually it's the pancreas, which for those watching is here again. Imagine that a part of the pancreas is expanding with the tumor, but it's filled with cells that make insulin. So it's a bunch of beta cells, which are the cells that make insulin. And this is a guy who can't stop making insulin. Suffice to say, if you now cut your carbohydrate consumption and you're continuing to make tons of insulin, which is not normal. So this is a very much a disease state, and I appreciate her stating it as such. It's a cancer. It's a tumor of the pancreas.
通常，这与胰腺有关，胰腺大致在这里。想象一下，胰腺的一部分由于肿瘤而扩张，但肿瘤中充满了制造胰岛素的细胞，也就是一堆制造胰岛素的β细胞。这意味着这个人无法停止制造胰岛素。可以说，如果你减少碳水化合物的摄入量，但却继续大量生产胰岛素，这就非常不正常。这是一种病态，我很感激她把这种情况描述成这样。这是一种癌症，即胰腺的肿瘤。
So what would have happened in him, he cuts, the glute, he cuts his carbohydrates, but he can't stop making insulin. So now it's actually back to that diet that you and I that I mentioned at the beginning of our conversation, where the people were eating a high carb version or a low carb version of a diet. When you spike insulin, you lower both glucose and ketones. And that's what happened to him. He would have become hypoglycemic, and he would almost never make any ketones because he always has high insulin. And so he would have been depriving his brain of its two fuels. Lowering glucose by pushing it into muscle and fat and blocking the liver from making ketones. So he's the worst person. Anyone with an insulin loma? Of course, neither you nor I are giving any medical advice, but if a person has an insulin loma, that's like the worst person to adopt a low carb diet. They have to eat carbs because they're always making insulin. They can't stop.
那么，他体内会发生什么呢？他减少了糖分摄入，减少了碳水化合物摄入，但却无法停止胰岛素的分泌。因此，这又回到了我们谈话一开始提到的饮食模式，人们可以选择高碳水化合物或低碳水化合物版本。当你刺激胰岛素分泌时，就会降低血糖和酮体的水平。这正是他身上的情况。他可能变得低血糖，并且几乎无法产生酮体，因为他的胰岛素水平始终很高。这样，他的大脑就失去了两种能量来源。通过将葡萄糖推入肌肉和脂肪中，并阻止肝脏产生酮体来降低葡萄糖水平。因此，对于胰岛素瘤患者来说，他的情况最糟糕。当然，我们都不是在提供任何医学建议，但如果一个人患有胰岛素瘤，采用低碳水化合物饮食是非常不合适的。他们必须摄入碳水化合物，因为他们的身体总是分泌胰岛素，无法停止。
What's interesting is it appears from what she's written that her husband found out that he had this. Oh, because of adopting the diet. Yeah. Oh my gosh, that's remarkable. Yeah. So a person could test this early, though, Steven. So just what you've been doing now over the past period of time by pricking your finger, if a person worried that they had an insulin loma, they could just on a random morning or fast for 12 hours or so. And measure your glucose. If you have a continuous glucose monitor, even easier, look at your glucose because in you and I, if we fast for 24 hours, our glucose levels stay normal. They just run along like nothing's happened. In a person with an insulin loma, they're getting lower and lower and lower and lower constantly because they can't stop making insulin and it's always driving their blood glucose levels lower.
有趣的是，从她写的内容来看，她的丈夫是因为采用了这种饮食才发现自己有这个问题的。哦，因为采用了这个饮食。哇，真是令人惊讶。是的。那么，斯蒂芬，其实人们可以早点进行测试。像你最近做的那样，通过指尖采血测试，如果一个人担心自己患有胰岛素瘤，可以随便挑一个早晨或空腹12小时左右测量血糖。如果有连续血糖监测仪，那更简单，只要看看自己的血糖就行。因为在你我身上，即使我们空腹24小时，血糖水平也保持正常，好像什么都没发生一样。但对于那些有胰岛素瘤的人来说，他们的血糖会不断下降，因为他们无法停止分泌胰岛素，总是在把血糖水平推得更低。
So a person could determine that on their own. This would have been a guy who anytime he fasted it, all he would have started to feel miserable. Because she says in the message, my husband lasted eight hours on a keto diet and was unconscious. It turned out, which suggests that they found out. And we hope the husband's doing well. And insulin loma is a big deal. My hope is that they would be able to identify the location of the tumor. And you can, what's cool about cancer is that cancer is such a sugar eater. It eats so much glucose that you can inject glucose into someone that has a little bit of radiation to it, not harmful. But then you can do an x-ray and see where does all the glucose go. And it would be going to this little lump on the pancreas. And so hopefully they can get it out.
所以，一个人可以自己判断。这是一个人，他每次禁食后都会开始感到不适。因为她在信息中说，她的丈夫在生酮饮食中坚持了八小时，然后就失去了知觉。这表明他们已经发现了一些问题。我们希望她的丈夫能好起来。胰岛素瘤是个大问题。我希望他们能找到肿瘤的位置。癌症的有趣之处在于，癌细胞非常爱吃糖分。它消耗大量的葡萄糖，所以你可以给某人注射带有少量辐射的葡萄糖，这不会有害，然后你可以做一次X光检查，看看这些葡萄糖去哪里了。葡萄糖会集中在胰腺上的一个小肿块，所以希望他们能够把它切除。
What does that say about cancer and sugar? Oh, my. Yes. So you, I know you've had the authority on this. So everything I'm about to say is me quoting Dr. Thomas Seafried who is, he needs all the attention in the world as he has resurrected an almost 100 year old view of cancer being a disease of glucose and sugar metabolism, the warburg effect is called. But Dr. Thomas Seafried has been a champion of bringing this view into the modern era by finding that cancer cells rely on glucose as their fuel. Primarily, he also identifies glutamine. But if you can deprive the cancer cell of its fuel, normal interventions, even like chemotherapy's which have terrible rates of success, they become suddenly much more effective. In fact, part of my motivation in adhering to a ketogenesis and adhering to a ketogenic diet is cancer related.
这段话主要在讨论癌症与糖之间的关系。哦，我明白了。你对此非常有权威，我引用的是Thomas Seafried博士的话。他重新引入了一种接近百年历史的观点，即癌症是一种与葡萄糖和糖代谢相关的疾病，这个观点被称为“瓦伯格效应”。Thomas Seafried博士是将这一观点带入现代的倡导者，他发现癌细胞主要依赖葡萄糖作为其燃料，此外还识别出谷氨酰胺也是重要因素。如果你可以剥夺癌细胞的燃料，那么即使是像化疗这样成功率不高的常规干预措施，也会变得更加有效。事实上，我坚持生酮生成和生酮饮食的部分动机就是与癌症相关的。
When I, my mom passed away from cancer as a boy and it's been one of those diseases that's always scared me a little bit. And I think, all right, my statistical likelihood of getting a cancer in life is going to be higher than average because of a first degree relative dying from cancer. So one of the reasons, and I've already outlived my, my, my, my saintly mom now, one of the reasons I adhere to a ketogenic diet is I want to do it. I can to try to kill any little budding cancer cells starving them of their glucose that they want. Remember when we had them on the show? I remember the BBC went very happy that I had them on and said that it was, uh, no. It was misinformation. Oh my gosh. Isn't that unfortunate?
当我还是个男孩时，我妈妈因癌症去世了，这种疾病一直让我有些害怕。我想，因为我的一等亲属死于癌症，所以我在一生中得癌症的统计几率会高于平均水平。而且，我现在已经比我那位圣母般的妈妈活得更久了。坚持生酮饮食的一个原因是，我想通过这种方式尽可能地饿死任何初生的癌细胞，因为它们需要葡萄糖来生长。记得我们在节目中请到他们时吗？我记得BBC对我邀请他们不太高兴，并且说这是错误信息。哦，天哪，那真是不幸呀。
So he is the leading authority. I would say in the world on cancer metabolism. And it's such a shame that his finding, let me, he might have explained this already, but I just want to explain to everyone as a scientist how thrilled I was to see what he'd done and how disruptive it was to the convention. And let's admit, what we think we know about cancer isn't working. Cancer rates continue to climb, cancer mortality continues to climb. Clearly, the old views aren't working.
所以，他是世界上癌症代谢领域的顶尖权威。我想说，他的发现真的让人感到惋惜，也许他已经做过解释了，但作为一个科学家，我迫切地想向大家说明，他的研究成果让我多么兴奋，因为它对传统观念产生了多么大的冲击。必须承认，我们对癌症的认知并没有奏效。癌症发病率和死亡率持续上升，显然，旧有的观点并不起作用。
He took tumor cells and then, so cancer cells and then moved over the nucleus because the traditional view is that it's a disease of mutations and all of these genes are in the nucleus, the kind of brain of the cell. He took the nucleus from a cancer cell, put it into a healthy cell. And then you would think if it's a disease of the nucleus and all of those genes mutations, this cell should have cancer now. And yet it didn't. It was a totally normal cell. It didn't matter at all that it now had the nucleus of a cancer cell.
他取了肿瘤细胞，也就是癌细胞，然后把细胞核转移走了，因为传统观点认为癌症是一种基因突变的疾病，而所有这些基因都在细胞核里，相当于细胞的大脑。他将一个癌细胞的细胞核放入一个健康的细胞中。按照常理，如果癌症是由于细胞核及其基因突变导致的，那么这个细胞现在应该有癌症才对。然而事实并不是这样。这个细胞完全正常，根本不受原来癌细胞核的影响。
However, when he took the mitochondria from the energy factory of the cell that's so disrupted in cancer, he took the mitochondria from the cancer cell, put that into a normal cell. Now it was a cancer cell. What a disruptive view. It proves that it's a mitochondrial problem, more than a nucleus problem, and then it suggests it adds evidence to his view and the others of us as well, that cancer is a metabolic problem.
然而，当他从癌细胞中取出被严重破坏的细胞“能量工厂”——线粒体，并将这些线粒体放入正常细胞中时，那个正常细胞就变成了癌细胞。这是一个颠覆性的观点。它证明，癌症更像是一个线粒体的问题，而不是细胞核的问题。这也为他和我们其他人认为癌症是新陈代谢问题的观点增添了证据。
So when, when, you know, publications like the BBC attack my guest for saying such a thing, or for, you know, for me having one of the show and suggests that it's like misinformation or dangerous information, how, how do you interpret that? Because, oh, it's so discouraging. I interpret it as, we've seen echoes and shadows of this in the past five or six years with the pandemic and everything related to it, where science can be very inconvenient to various entities and institutions.
当像BBC这样的出版物攻击我的嘉宾因为他们说了这样的事情，或者因为我请了这样的嘉宾上节目，并暗示这是一种错误信息或危险信息时，你怎么看待这种情况？因为这让人感到非常沮丧。我的理解是，在过去的五六年里，随着疫情的发生和相关事宜的发展，我们已经看到过类似的情况反复出现，那就是科学对于某些组织和机构来说可能是非常不方便的。
And we see scientists who will compromise themselves to try to receive the funding and the adoration of those institutions and entities. But it is anti, it is, it is an attack. Science is the pursuit of truth. I was blessed to do my dissertation work, my PhD studies, with a wonderful man named Linus Dome. I will love him forever. One of the things he taught me, I'd come to him with discouraging results. The hypothesis that I'd had with regards to fat and insulin resistance, it was not supporting the data were terrible.
我们看到一些科学家为了获得那些机构和实体的资助和赞赏，而愿意妥协。然而，这是对科学的背离和攻击。科学的本质是追求真理。我很幸运能够在一位名叫莱纳斯·多姆的出色导师指导下完成我的论文及博士研究，我永远感激他。他教会了我很多东西。例如，当我因研究结果不理想而感到沮丧时，我就会去找他。我关于脂肪和胰岛素抵抗的假设并没有得到数据的支持，结果非常差劲。
In this particular line of experiments. And he wasn't, he was unflavable. He wasn't upset, he wasn't angry. He said, Ben, don't be upset. That's truth. We are seekers of truth. That's what scientists are. What a glorious thing to get paid to seek truth. It doesn't pay that well. But it's a glorious job nonetheless. That is what Dr. Thomas Seafreet is doing.
在这一系列实验中，他一点也不慌张，也没有生气。他说：“Ben，不要不高兴。这就是事实。我们是追求真相的人，科学家就是这样。能被付薪去追求真相是一件多么荣耀的事情。虽然工资不高，但这依然是一个光荣的工作。” 这正是托马斯·西弗里博士正在做的事情。
And when I think you have a big entity like the BBC, telling a scientist who's simply stating his own findings that have been peer reviewed by other experts in the field, it should be beyond, it should be, he should have every platform in the world to talk about this. Every scientist ought to, and it ought to be scrutinized, scientists should never think they know the truth. Even the declarations in the past few years of believe the science.
当我想到像BBC这样的大型机构在对一个科学家发号施令时，而这个科学家只是陈述他自己经过同行专家评审的研究结果时，这实在不应该。科学家应该在世界上任何一个平台上谈论他们的发现。每个科学家都有这样的权利，科学研究也应该受到严格审查。科学家不应该以为自己了解真理。即使是近年来“相信科学”的宣言，也是如此。
No, that is anti-scientific. Science is, a scientist must be so humble that he or she is constantly prepared to dump their hypotheses if they've been shown to be wrong. And I guess it's important for those ideas to be out there. You want to even be able to scrutinize them and challenge them. Especially in something like cancer, where clearly what we're doing isn't working.
不，那是不科学的。科学要求科学家非常谦逊，一旦他们的假设被证实是错误的，就必须随时准备放弃。我认为让这些想法公开很重要。我们需要能够审视并挑战这些想法。尤其是在癌症研究这种显然目前的方法效果不佳的领域里。
And so let's welcome new ideas. And his evidence is incredibly compelling. It's so discouraging to hear. But it is also, Stephen perhaps, a manifestation of a broader opposition to anything low carb. You just utter the word ketone to a dogmatic and conventionally trained dietician. Oh my gosh, you are tempting their wrath. They will, it's like the more educated a person gets, the more rigid they become from time to time in their ideas, you should never see that in a scientist.
让我们欢迎新的想法。他的证据确实非常有说服力。但听到这些也令人沮丧。这也许是对低碳水化合物饮食更广泛反对的一种表现。当你跟一个顽固且接受过传统训练的营养师提到“酮”这个词时，他们可能会大发雷霆。 仿佛一个人受教育越多，有时越容易变得思想僵化，而作为一个科学家，这种情况是不应该发生的。
A scientist, by our, by our, through our training, we should be humble enough to admit that we don't know everything. I remember when they contacted me, the journalist, the BBC, and said, we're going to write the story about, you know, the misinformation spread by these guys. Oh my gosh. And I looked at what they had said, and this, and they made this little documentary in this article.
作为一名科学家，通过我们的训练，我们应该足够谦逊，承认我们并不什么都知道。我记得当时记者联系我，是BBC的记者，他们说要写一篇关于这些人散布错误信息的报道。天哪，我看了他们所说的内容，他们为此制作了一个小型纪录片和文章。
And they had found that 0.001% of our total recorded hours of conversation and transcripts contained things that they thought were, could be disputed. Oh my gosh. And they felt with 0.001%, they would write this big, breaking new story in this article. And I remember thinking, oh, like that was the day that I, that I felt I understood. That was the day that I felt, and I understood how the system works. You could, you peeked behind the curtain. I got to see behind the curtain. Yes.
他们发现我们所有记录的对话和转录内容中，只有0.001%的内容存在争议。我的天哪。尽管只有0.001%，他们还是决定写一篇大篇幅的的新闻报道。我记得那一刻，我突然明白了。我看到了幕后运作，我了解了这个系统是如何运作的。是的。
And I was like, oh, I thought, you know, I thought that, he's like, because it's like a big brand that I've grown up looking at. I thought like they are so concerned about rigor and the most important thing and balance. And I said to the, I said to the journalist, I said, and of what you found 0.001%, because they said you've got a right to reply. So that was my reply. And of course they wouldn't have published any of these books. They took it out. They took my response out. Yeah, it was too down. It was too like, you know, and then obviously the other thing, they pointed at another guest that I'd had on and said, you know, you also had this person on. And I, so I went on, I just typed his name in and the word BBC. And they'd had him on too. Oh my gosh. And he had came on this particular doctor and he had said his points of views. The journalist at the BBC had just basically said nothing. And that was the end of the second.
我当时想，哦，我以为，你知道，我以为，因为这个是我从小就看着长大的大品牌。我以为他们非常重视严谨性、重要性和平衡。我对记者说，你们只发现了0.001%的问题，因为他们说我有权利回应。这就是我的回应。当然，他们不会出版这些书，他们把我的回应删掉了。他们说我的回应显得太负面了。然后他们又指出我之前请过的另一个嘉宾，说：“你也请过这个人。”于是我上网搜索了他的名字和“BBC”这个词，结果发现BBC也请过他。天哪，这位医生在节目上表达了他的观点，而BBC的记者基本上什么都没说，那段就这么结束了。
Yeah. When he said it to me, then all of a sudden it's a problem. No, I read out the rebuttal from the British Heart Foundation. I read out all of the rebuttals to what he just said. But of course the BBC published this article saying that I'd had him on. They'd had him on too. They'd never rebuttal them. Yeah. And so this was the moment that I thought, you're becoming disruptive, to be honest. Okay. So, I think the aspect of part of it is you are the embodiment of a new media. You know, I think even beyond the science. So if this had been it in the US, I would have speculated that a part of the, their concern would have been that you are sharing, you're platforming someone who is bad for their bottom line. Because so much of the income that news, that media outlets get in the US is from drug company ads. In the UK you don't have that. Drug companies don't aren't, I don't think they're allowed to air ads on. No, to air ads on normal channels.
好的。当他对我说这件事时，忽然间就变成一个问题了。我念出了英国心脏基金会的反驳意见，我把他刚才说的话所有的反驳意见都读了出来。但当然，BBC却发表了一篇文章，说我让他在节目中发言。他们也曾采访过他，但从未反驳过他。是的，所以在那一刻我就想，你变得有些扰乱秩序了，说实话。我觉得部分原因是因为你代表了一种新兴媒体，甚至超越了科学的范畴。如果这件事发生在美国，我会猜测他们担心你给某些人提供平台，因为这可能对他们的收入有影响。美国的媒体收入中很大一部分来自制药公司的广告。而在英国，你们没有这种情况。我认为制药公司在普通频道上是不能播广告的。
In the UK, I think it's two degree happening everywhere. Your platform is probably bigger than many of theirs and they might feel that threatening. It's interesting because I try and remain as objective as I can. So in those moments, one of my strategies is to try and understand what the signal is versus the noise. And to take all of this noise and figure out exactly what really really matters as it relates to my genuine mission. Yeah, yeah. So that is for the audience that decided to tune in every single week and day and month to get really great information to improve their lives. And to be able to strive at the things that they care about striving for, whether that's business or entrepreneurship or whether it's the health goals or fitness or finance or whatever.
在英国，我觉得这现象在各地都能看到。你的平台可能比他们中的许多还要大，这对他们来说可能颇具威胁。这很有趣，因为我尽量保持客观。因此，在那些时刻，我的一个策略是努力辨别信号与噪音的区别，并从这些噪音中找出真正重要的东西，这些与我真正的使命相关。嗯，是的。这是为了每周、每天、每月都选择收听的观众，提供真正有用的信息，以改善他们的生活。帮助他们为自己在乎的目标努力，无论是商业、创业，还是健康、健身或财务等目标。
And the thing I actually took away from it is that there is a lot of information when you're pursuing science. And so one of the best things we can do, because we know we're going to continue to have lots of different voices on the show, is to continue to provide more context on what's being said. So one of the things we've introduced this year, which I really love, is on the screen during these conversations, as you're talking about different complicated words, or you're talking about different studies, or whatever it might be, those studies will be appearing on the screen for the audience to see. Yeah. And I think this is a first in podcasting. I don't think anyone else any of the major podcasters have done this kind of thing. But that is something I actually took away from it. I thought, you know what, we can give our audience even more context so that they have a fuller picture.
我从中真正学到的是，在追求科学的过程中，有很多信息。因此，因为我们知道节目中会不断有各种不同的声音加入，所以我们能做的最好的一件事情就是不断为所讨论的内容提供更多的背景信息。所以我们今年引入了一个我非常喜欢的功能：在这些对话过程中，当你在谈论一些复杂的词汇或不同的研究时，相关研究会出现在屏幕上供观众查看。我觉得这在播客界是首创。其他主要的播客都没有做过这样的事情。但这确实是我从中学到的一个体会，我想我们可以为观众提供更多的背景信息，让他们获得更全面的理解。
That's brilliant. So, you know, every cloud. Yeah. Yeah. No, it's certainly an opportunity to iterate and say, all right, how can we do it better? Not every one's going to take that approach though. Always. And you know, like, the question I was asking myself is, like, what are we here to do? And what is our mission? And what would further the success of our mission? And that's one such thing. So, I had a lady contact me the other day. She said, I listen to one Spotify. I didn't realize that you were doing these pop-up things on the screen. But they're there. Yeah, and also, you definitely are using the watch. Yeah. And in the description as well, there'll be a link to context as well that you can check out.
太好了。所以，你知道，否极泰来。是的，这确实是一个改进的机会，可以问问自己，我们如何能做得更好。当然，并不是每个人都会这样想。我一直在问自己，我们在这里是要做什么？我们的使命是什么？什么能促进我们使命的成功？这是其中的一件事。就在前几天，有位女士联系我，她说她在Spotify上听到了内容，但不知道屏幕上会出现这些弹出信息，不过确实有这样的东西。而且，你确实在用手表。此外，在描述中也会有一个可查看的上下文链接。
But getting back to it. So, 2026, you've given me this sort of daily protocol to follow. Is there anything else that we've missed? Because I really want to make sure that people listening achieve their 2026 health goals. And you know what those goals are because they message you. Yeah. Oh, yeah. I mean, it's always, it's almost always weight loss in some way, shape, or form. No, I think that protocol is smart. I mean, we didn't talk, I mentioned a little bit about the role of exogenous ketones, which I am an advocate of. And I would say if a person is able to maybe just sort of look at what other supplements they might be interested in, like Omega-3, if they are looking to gain muscle and they're working out and doing some resistance protocols, definitely I would say if you're not eating Omega-3 rich sources of foods like fish, then get a good Omega-3 supplement.
好的，回到正题。关于2026年，你给了我一些日常要遵循的方案。还有什么我们可能遗漏的吗？因为我真的希望听众能实现他们的2026年健康目标。而你知道这些目标是什么，因为他们会给你发信息。哦，对，通常总是和某种形式的减重有关。我觉得这个方案很聪明。我们之前提到了一些关于外源性酮的作用，我对此很支持。还有，如果一个人有兴趣，可能可以看看其他的补充剂，比如Omega-3。如果他们想增肌并进行一些阻力训练，我会建议如果没有摄入富含Omega-3的食物，像鱼，那就买一些好的Omega-3补充剂。
Omega-3 helps with muscle building in a very meaningful way. It's not just one of those, it's not just something you take for hard health. We were talking before we started recording about vitamins. Mm-hmm. Yeah. Right. Yeah, so I was joking with you about how I was listening to this conversation. So, everything I'm about to explain, people know that I am not an expert, as much as I'm a metabolism expert, that allows me to talk about this somewhat intelligently. So, let me lay the groundwork here. So, I was listening to a discussion of a rancher, a person who's growing livestock, and of course, just to help the business, you want these animals to get as big and even fat as possible, and then get them off to just make your money.
Omega-3 对于肌肉的增长有着非常有意义的帮助。这不仅仅是为了健康而补充的一种物质。在我们开始录音之前，我们谈到了维生素。嗯，对，你还记得吗？是的，所以我有跟你开玩笑说我在听这个对话。所以，接下来我要解释的内容，大家知道，我并不是这方面的专家，尽管我是代谢学方面的专家，这让我能够在一定程度上谈论这些问题。那么，让我来为你介绍一下背景。我听到一位牧场主的讨论，这位牧场主是养殖牲畜的，当然，为了生意，这些动物长得越大甚至越肥越好，然后就可以出欄赚钱了。
They found that I'm going to mess up these numbers a little bit, but I'm going to be closer than someone might think. I'll put them on the screen. So, they found that, for roughly every six pounds of feed, they would give an animal. So, every six pounds of food, you could expect one pound of growth, and just normal feed, of normal just the mix of the soy, the corn, whatever they're eating, and pigs or cattle. And then, if you start adding B-vitamin complexes, like a bunch of B-vitamin, and then the higher that gets, you can go from three pounds of feed, is enough to get one pound. All up to the point where they could find that they could give the animals for every two pounds of food they would eat, they would gain one pound. So, they had effectively tripled the efficiency with which the animals were able to get fat off of a given amount of food.
他们发现，我可能会稍微搞错这些数字，但会比您想象的更接近。我会将它们显示在屏幕上。他们发现，大约每喂养动物六磅饲料，就会有一磅体重的增长。这些是普通饲料，包括常见的混合大豆、玉米等，通常用于猪或牛的饲料。如果开始添加B族维生素复合物，随着B族维生素含量的增加，三磅饲料就可能够增长一磅体重。甚至可以达到每喂养动物两磅饲料，就能增加一磅体重。因此，他们有效地将动物在给定食物量下的增肥效率提高了三倍。
So, one of my concerns as a scientist is the degree to which part of our obesity epidemic might be the degree to which we are consuming too much vitamins, especially B vitamins. And the irony there is that people take B vitamins because they want their metabolism to be more efficient. You'll hear that term. And yet, when it comes to weight loss, you actually don't want efficiency. You want inefficiency. Let me invoke the analogy of an engine.
作为一名科学家，我关心的是我们当前的肥胖流行是否在某种程度上与摄入过多的维生素，尤其是B族维生素有关。讽刺的是，人们服用B族维生素是为了提高新陈代谢的效率。你经常会听到这个说法。然而，当谈到减肥时，其实你并不需要效率高，反而需要低效率。我可以用引擎来作个比喻。
So, let's imagine that we're sitting in a car and we are in drive. We're in gear. We press the accelerator and we see the RPMs going up. That means we're burning fuel, the engine's revving. And because we're in drive, we are moving. So, we're actually driving. So, we're getting work done. That's what we would say is efficient. And inefficient metabolism is actually more conducive to weight loss because now you're revving your engine, but you're in neutral. And so, you're not going anywhere. You don't have to get any work done. So, that's maybe a little step too far with the metaphor.
所以，让我们来想象一下，我们坐在车里，车在行驶档。我们踩下油门，看到转速在提高。这意味着我们在消耗燃料，发动机在运转。因为车在行驶档，所以我们在移动，实际上是在开车。因此，我们在做工作，这就可以说是高效的。而低效的新陈代谢实际上对减肥更有帮助，因为现在你发动机在运转，但车在空挡，所以你没有前进，也不需要做任何工作。这种比喻可能有些过头了。
But, B vitamins are essentially making potentially the mitochondria and the cell be so efficient that it's storing the amount of food. That it's storing more energy better rather than burning it and wasting it. It's doing more fat. Storing more fat. But, yeah, it's doing more. You see hints of this in human studies where when they take high doses of niacin in various clinical trials, it's one of the B vitamins or many of the B vitamins. But, you see substance in humans that supports this view where high doses of some of these vitamins do result in weight gain.
B 族维生素基本上可以提高线粒体和细胞的效率，使它们更好地储存食物中的能量，而不是把能量消耗掉。这样一来，身体会储存更多的脂肪。确实，效果更加明显。在一些人类研究中，当试验参与者摄取高剂量的烟酸（属于 B 族维生素之一）时，结果显示他们的体重有所增加。这支持了高剂量某些 B 族维生素可能导致体重增加的观点。
Now, they're not really well controlled studies, but nevertheless, combined with the animal data, it does suggest that there's something about maybe people taking too many of these B vitamins and they're getting fat or for every calorie consumed because the body is just storing it too easily. And you're talking about taking too much. Well, I'm not talking too much. I'm not talking about like reaching the daily minimum, but people are going like two or three or four times beyond that nowadays. Because everything is fortified.
这些研究并不是那么严格的对照研究，但结合动物实验证据，确实暗示可能有人摄入过多的B族维生素，而导致体重增加，或者身体更容易储存每卡路里的能量。您提到的是摄入过多。其实，我指的不是仅仅达到每日最低需求，而是现在很多人摄入量是这个需求的两到三倍，甚至四倍。这是因为很多食物都被强化添加了这些维生素。
You'd mention one of the people in the comments mentioned that they cut out flour. Flour is heavily, heavily fortified with B vitamins. And so every time we're eating it, we're getting B vitamins from everything. And usually it's coming with processed carbohydrates. So one more reason, because you're not going to get an overload of B vitamins from just staking eggs. It's going to be something that's been packaged because it's been fortified with these B vitamins. So one of that might be one of the reasons why people are getting fatter than ever.
你提到评论中有一个人说他们不再吃面粉。面粉中含有大量的B族维生素，所以每次我们吃面粉的时候，都会摄入这些维生素，而且通常是和加工碳水化合物一起食用的。因此另一个原因是，你不会单纯从吃鸡蛋中获得过量的B族维生素，而是从那些被添加了这些维生素的包装食品中获得的。这可能是人们变得越来越胖的一个原因。
I've got this pen in front of me. Do you know what this is? That's a GLP1 medication. A Zempec. A Zempec? Yeah. I've got a Zempec pen right here. Now you've told me lots of different ways that I can lose my body fat in 2026. But could I just jab myself with this, and my hunger will evaporate, and I'll lose fat? So that works until it doesn't. By that I mean, we have really, really good data now. So briefly on GLP1, although I know your audience is probably very familiar with this by now. GLP1 is primarily a satiety hormone. It'll tell the brain that we're done eating, and it will slow down the intestines.
我面前有支笔。你知道这是什么吗？这是一种GLP1药物。一支奥泽匹克。奥泽匹克？对，我这儿就有一支奥泽匹克笔。你告诉过我很多在2026年减脂的方法。但我能不能用这支笔给自己打针，这样我的饥饿感就消失，脂肪就会减少呢？这方法有效，但有时也会失效。我的意思是，我们现在有非常非常好的数据。简单说一下GLP1，虽然我知道你的观众应该已经非常熟悉了。GLP1主要是一种饱腹激素。它能告诉大脑我们已经吃饱了，并且减缓肠道的活动。
Significantly. So you'll eat food. If you and I were to go eat lunch, again, I've used that a couple times. Our food would be in our stomach for four to six hours maybe. If we injected ourselves with a GLP1 drug, which puts an artificial amount of GLP1 in our body, boom, we shoot it in, we'd grab a piece of fat and jab it in, then it slows down people's intestines so much that they'll have food sitting in there for 24 hours. So one of the things people talk about is what's called ozemic burps, where they just have this kind of belching, bubbling gas, because the food is sitting in the stomach for way longer than it's supposed to.
显著地变化。因此你会进食。假设你和我一起吃午餐——我已经多次提到过这点——我们的食物可能会在胃里停留四到六个小时。如果我们注射了GLP1药物，这种药物会在人身体内注入一种人工合成的GLP1激素，然后，我们立刻注射进去，抓住一块脂肪位置进行注射，这样的话，它会大幅减缓肠道的运作速度，让食物在体内停留长达24小时。因此，人们常谈论的一件事就是所谓的“奥泽米克打嗝”，这是指人们会打嗝和产生气泡，因为食物在胃里停留的时间比正常情况要长得多。
So no surprise, the people are less interested in food. GLP1 tells the brain they don't need to eat as much and slows down the intestines. Now however, I said it works until it doesn't. The main thing it helps people do is eat less carbohydrates. It controls cravings, particularly, but there was a human paper that found, when they followed people for two years, it was a beautiful figure. At about six months, they found that sweet cravings dropped significantly, a huge reduction in their cravings for chocolate and sweets. At 12 months, it creeped up a little bit, but it was still noticeably below where it started. At two years, it was right back to normal.
因此，人们对食物的兴趣下降也就不足为奇了。GLP1可以告诉大脑他们不需要吃太多，并减缓肠道的活动。不过，我之前提到过这种效果坚持到一定时间后就会减退。它主要帮助人们减少摄入碳水化合物，特别是控制食欲。有一项针对人的研究表明，当他们对人群进行了两年的跟踪研究，发现了一个 interesante 的变化。在大约六个月的时候，甜食的欲望显著下降，他们对巧克力和甜食的渴望大幅减少。在12个月时，渴望略微上升，但仍然明显低于初始水平。而到了两年时，渴望又完全回到了原来的水平。
So at two years on the drug, the effects of having them not be interested in that plate of cookies, now it's gone. What's going on there? So yeah, it's diminishing returns as to invoke a principle of economics. Doing the same thing again and again and again starts to work less and less and less. We see this manifested in innumerable different ways of medications. So why do our clinicians? Why does the doctor tell us to make sure we take our full dose of antibiotic? Because if we don't, we give it just enough for the bacteria to become resistant to it.
所以，在服药两年后，他们对那盘饼干不再感兴趣的效果现在已经消失了。这是怎么回事？这可以用经济学中的边际效益递减来解释。同样的事情做得越多，效果就会越来越差。这种情况在各种药物中都有体现。那么我们的医生为什么告诉我们一定要服用足量的抗生素呢？因为如果我们不这样做，仅用一点药量可能会让细菌有机会对药物产生抗药性。
And now next time we would need two times the amount of antibiotic we had. So it's natural for the human body to become less responsive to a stimulus. And that is so much GLP1 activation that it's no surprise that this body starts to say, hey, you're screaming at me too much and I'm going to become deaf to your signal. So it starts to work less. And in the UK and in the US, about 70% of people get off the drug of their own volition at two years. They get tired of being on the drug because it's basically like a constant state of nausea. That's that's kind of how you'd say it works.
现在，下次我们需要的抗生素剂量将是这次的两倍。因此，人体对刺激反应减弱是很自然的现象。由于GLP1激活过多，身体开始反应迟钝，可以理解为身体在说：“你对我的信号太强了，我要对你的信号变得无感。”所以效果就开始减弱。在英国和美国，大约70%的人在两年后自愿停药，因为长期服药会让人感到厌倦，基本上就像一直处于恶心的状态。这差不多就是药物作用的原理。
That if you're feeling always a little nauseous, you just don't really want to snack on something. And people get tired of feeling nauseous. But another two-year study, two years appears to be kind of a magic timeline, found that of every pound they lost, 40% of it was from fat-free mass. What does that mean? So that means 60% was coming from fat, 40% was coming from not fat, including muscle and bone. It would be water as well, but muscle and bone. And that matters because imagine if we have an older woman, let's imagine a 60-year-old woman who wants to lose weight and goes on a drug.
如果你总是感到有些恶心，你可能就不太想吃零食。而人们会因为一直感到恶心而感到厌烦。另一个为期两年的研究——两年似乎是一个神奇的时间周期——发现每减掉一磅体重，其中有40%来自非脂肪组织。这是什么意思呢？这意味着60%来自脂肪，而40%来自非脂肪，包括肌肉和骨骼。当然也会有水分，但主要是肌肉和骨骼。这很重要，因为想象一下，如果我们有一个年纪较大的女性，比如一个60岁的女性想要减肥，并使用某种药物...
If she's lost weight now and then two years later, wants to get off the drug like 70% of people do, she will rest her fat mass will come right back. But her lean mass may never come back. That muscle and bone may be gone for good. Who is it for? Who would you recommend definitely does that, does it, uses it? And for how long? Yeah. With whatever supplementation. Yeah. My recommendation of the drug is to not, currently it's being used for weight loss, where people just say, here, jab yourself with this and you're going to lose weight.
如果她现在减了体重，然后两年后像70%的人一样想停药，那么她的脂肪可能会迅速反弹。但她的瘦体重可能再也无法恢复，那些肌肉和骨骼可能会永久流失。这个药适合谁呢？你会推荐谁使用，以及使用多长时间呢？我是建议不要使用这个药物，目前它被用于减肥，人们说，只要给自己注射这个药，就会减肥。
And it works. They will absolutely lose weight. But again, the concern being that you're going to lose a lot of lean mass at the same time. So my best use of that drug would be using it with two distinct purposes, two ways, but for one purpose, which is this is a drug that's going to help you learn to control carbohydrates. Because that's the one macronutrient that people are addicted to. They're addicted to carbs. We eat too many carbs. We're a carb crazed culture. So my view is use these drugs to help people cure their cravings for carbohydrates.
这确实有效，他们一定会减肥。但问题在于，他们会同时失去大量的瘦体重。因此，我认为使用这种药物的最佳方法有两个方向，但目的只有一个，就是帮助你学会控制碳水化合物的摄入。因为这是大家最容易上瘾的一种营养成分。我们对碳水化合物上瘾，吃得太多，社会上也充斥着对碳水的热衷。因此，我的看法是使用这些药物来帮助人们克服对碳水化合物的渴望。
But then when I stop taking it, isn't it going to come back? Well, so that's it then. So then you use it in two different ways. One, you use a much lower dose than is currently used. What we could call a microdose, if you will. So use a lower dose and you cycle it on and off. So what I think people should be doing, and I'm going to talk about evidence to support this in just a second, go 90 days on the drug at a low dose, while receiving coaching or counseling on how to use a low carb diet. Because they will find it easier than ever to control their carb consumption.
翻译：但是，当我停止服药后，这不是会再回来吗？好吧，就是这样。那么你可以采取两种不同的使用方法。首先，你可以使用比目前常用剂量低得多的剂量，也就是所谓的微剂量。使用较低的剂量并周期性地停药。那么我认为人们应该这样做，我会在稍后谈到支持此方法的证据：在90天内，以低剂量服药，同时接受关于如何使用低碳水化合物饮食的指导或咨询。因为这样他们会发现控制碳水化合物摄入比以往任何时候都更容易。
Then at the end of 90 days, wean them off the drug and say, let's see if these habits have stuck. Very often they have. I know many, many people, and again, we're going to be publishing a report on this. I'll touch on that in just a second, who they've done 190 day cycle of a low dose GLP1, coupled with coaching on how to do a low carb diet. And they find that their cravings are gone and they don't need to be on the drug anymore. Some people will find that it lasts for a while and the cravings start to come back. All right, well, let's cycle you back on and try again. Let's find out what didn't work this time.
然后在90天结束时，逐渐停用药物，并说：让我们看看这些习惯是否已经养成。通常情况下，它们确实能够保持。我认识很多人，我们也将会发布相关报告，待会儿我会简要提到，他们进行了一个为期190天的低剂量GLP1周期，并结合指导学习如何进行低碳水化合物饮食。结果发现他们的食欲不再那么强烈，不再需要继续服药。有些人可能会发现药效持续一段时间后，食欲又开始回来。好吧，那我们再开始一个循环，重新尝试一下，找出这次哪些地方没有奏效。
So we're about to publish a report. Anyone who wants to see a little more about this, I just encourage them to go to my site, insolenticue.com. I'll link it below. Great. But we have done a collaborative work with a group in Idaho, a clinic in Idaho, where they have done just this. They have people getting low carb counseling with a cycled low dose of GLP1 and the results vastly outperform those who just rely on the drug. Better fat loss and better retention of muscle mass.
我们即将发布一份报告。对于任何想要了解更多信息的人，我鼓励你们访问我的网站：insolenticue.com。我会在下方提供链接。太好了！我们已经与爱达荷州的一个团体和一家诊所合作完成了一项研究。在这项研究中，他们对患者进行了低碳水化合物的饮食指导，并循环使用少量GLP1类药物，结果显示，这种方法的效果远远超过仅仅依赖药物的情况。它在减少脂肪和保持肌肉质量方面表现更佳。
And when you say low carb counseling, that's just. They're just people like me, you know, me saying, Steve, and I'd like to go on a low carb diet. You saying, okay, great, let's talk about how you can do it best. Kind of a little bit like what we've been doing, but basically just like a diet coach. Okay. But the results have been fantastic. Literally outperforming just the drug trials alone. Over what period of time? Yes, so it's now been, we have people who've been two to three years. Yeah, we'll publish that soon. It's not submitted yet.
当你提到低碳水咨询时，意思就是这样的：就是一些像我这样的人，比如我说，史蒂夫，我想尝试一个低碳水化合物饮食计划，而你会说，好啊，那我们来谈谈怎么最好地进行。这有点像我们之前做的一些事情，不过本质上就像一个饮食教练。结果非常惊人，效果甚至比单纯使用药物试验还要好。在多长时间里呢？嗯，现在已经有些人坚持了两到三年。我们很快会把这些结果发表，虽然还没有提交。
All I had to do was brain dump. Imagine if you had someone with you all times that could take the ideas you have in your head, synthesize them with AI to make them sound better and more grammatically correct and write them down for you. This is exactly what whisper flow is in my life. It is this thought partner that helps me explain what I want to say. And it now means that on the go, when I'm alone in my office, when I'm out in a bar out, I can respond to emails and slack messages and WhatsApp and everything across all of my devices just by speaking. I love this tool.
我只需要把脑子里的想法倾诉出来。想象一下，如果你身边一直有个人能把你脑袋里的想法提取出来，再用人工智能优化，使其语法更正确、表达更流畅，并为你写下来。这就是“细语流”在我生活中的作用。它是帮助我阐述想法的思维伙伴。现在，无论是在办公室独处时，还是在酒吧外出时，我都能随时随地通过语音回复电子邮件、Slack信息、WhatsApp消息等等，横跨所有设备。我非常喜欢这个工具。
And I started talking about this one I behind the scenes channel a couple of months back. And then the founder reached out to me and said, we're seeing a lot of people come to our tool because of you. So we'd love to be a sponsor, we'd love you to be an investor in the company. And so I signed up for both of those offers. And I'm now an investor and a huge partner in a company called Whisper Flow. You have to check it out. Whisper Flow is four times faster than typing. So if you want to give it a try, head over to whisperflow.ai slash DOAC to get started for free.
几个月前，我开始在幕后介绍这个频道。然后，创始人联系我，说因为我的推荐，很多人开始使用他们的工具。他们希望成为我的赞助商并且希望我能投资这家公司。于是，我接受了这两个邀请，现在我是Whisper Flow的投资者和重要合作伙伴。你一定要看看。Whisper Flow的速度比打字快四倍。如果你想试试，可以前往whisperflow.ai/DOAC免费体验。
And you can find that link to Whisper Flow in the description below. You know, every once in a while you come across a product that has such a huge impact on your life that you'd probably describe it as a game changer. And I would say for about 35 to 40% of my team, they would currently describe this product that I have in front of me called Keytone IQ, which you can get at keytone.com as a game changer. But the reason I became a co-owner of this company and the reason why they now are a sponsor of this podcast is because one day when I came to work, there was a box of this stuff sat on my desk. I had no idea what it was.
您可以在下面的描述中找到Whisper Flow的链接。偶尔，我们会遇到一些对生活产生巨大影响的产品，甚至可以称之为"改变游戏规则者"。对于我团队中的大约35%到40%的人来说，他们会用这个词来形容我面前的这款产品——Keytone IQ。您可以在keytone.com上找到它。我之所以成为这家公司的合伙人并且他们现在赞助了我的播客，是因为有一天我来到工作时，发现桌上有一盒这样的产品，而当时我对此一无所知。
Lillian, my team says that this company has been in touch. So I went upstairs, tried it, and quite frankly the rest is history. In terms of my focus, my energy levels, how I feel, how I work, how productive I am, game changer. So if you want to give it a try, visit keytone.com slash Stephen for 30% off. You'll also get a free gift with your second shipment. And now you can find keytone IQ at target stores across the United States, where your first shot is completely free of charge.
莉莉安，我的团队告诉我这家公司联系过我们。所以我楼上去试了试，说实话，其余的就不用多说了。在我的专注力、能量水平、感觉、工作效率方面，都有了很大的改变。如果你想试试，可以访问keytone.com网站，输入代码Stephen可以享受七折优惠。第二次购买还会收到免费的礼物。现在你也可以在全美的Target商店找到Keytone IQ，第一次试用完全免费。
I have a bunch of other things here on the table that my team have got to me. And they didn't tell me why they've got me these, which I think is useful. I know why. Because this means that I can ask questions that the viewer might have. What the hell is this? Yeah, so Allulose is for anyone that can't see. So if you could lick it, lick your finger, you could put it in, it's going to taste a little bit like a kind of diluted sugar. It's just a sweetener.
我桌上有一堆东西是我的团队给我的。他们没告诉我为什么给我这些，但我觉得这样很好，因为我可以提出观众可能会有的问题，比如“这到底是什么？”哦，任何看不到的人，我可以告诉你，这个东西是Allulose。如果你舔一下手指，然后沾一点尝尝，它会尝起来像淡化的糖。其实，这只是一种甜味剂。
It's not quite as sweet as sugar if it is actually Allulose. Maybe it's not. It's definitely. I'm so sorry. This is definitely a prop. It tastes like bleach. It's not bleach, is it? No, it tastes awful though. It tastes like, um, oh my gosh. It tastes like a, oh my god. It tastes like a, oh my god. They labeled it Allulose, but it's tastes like the thing that you use to clean your clothes. I was baking bread. Okay, so at least it's not going to kill you. Okay, fine. Should we go, I imagine. You need to go rinse your mouth. You're going to sign that.
这玩意儿如果真的是阿洛酮，那它就不像糖那么甜。也许不是。但这绝对是。非常抱歉，这绝对是个道具。它尝起来像漂白剂。这不是漂白剂吧？虽然不是，但味道很糟糕。天哪，尝起来像……哦天哪，尝起来像洗衣服用的东西。他们把它标成阿洛酮，但味道像洗衣剂。我当时在烤面包。好吧，至少不会致命。好吧，我们是不是该走了，你需要去漱口。你会签那个。
I was getting a pogo. Oh my god. Yeah, then Bigman kills Steve Barlin. Okay, I didn't know that. I'm so sorry. I'm so sorry, Liz. Allulose is a, it's a sugar replacement. It's what's called a rare sugar. Um, by that I mean it exists in nature. It is a sugar-like molecule. It tastes sweet and yet it is non-metabolizable. It doesn't get taken into the body and it's not calories you need to worry about.
我在玩弹跳杆。天啊！然后大个子杀了史蒂夫·巴林。我不知道这事，真的很抱歉，莉兹。阿洛酮糖是一种糖的替代品，它被称为稀有糖。意思是，它存在于自然界中，是一种类似糖的分子。它的味道很甜，但不会被身体代谢，也不含有需要担心的卡路里。
But what it does in the context of this discussion is that it will go further in the intestines and elicit a significant increase in GLP1 production. So this would be one of the ways that someone listening who may be even on a GLP1 drug and thinking, I need an exit. I want to get off this drug. I can't afford it. I feel miserable. I'm tired of the nausea. Using alulose either as a sweetener in a coffee or a tea or your baking or whatever is a way to increase your GLP1 naturally. So is your bimote that I'm drinking now that I start every morning with?
在这个讨论的背景下，它在肠道中会促使GLP1(胰高血糖素样肽-1)的产生显著增加。这对那些正在使用GLP1药物并考虑停药的人可能有帮助，比如因为负担不起或者因为感到痛苦、厌倦了恶心等情况。通过在咖啡、茶或烘焙食品中使用阿洛酮糖作为甜味剂，可以自然地增加GLP1的水平。你每天早上喝的阿洛酮糖也具有同样的效果吗？
That has been shown. We've published a couple reports on that. That works as well. And what foods have alilose in them? Yeah, alilose is not something that you're going to get naturally. It has to be added. Yeah, it's added. But there are some yogurts now that have it. There are a few supplements that will use it as its sweetener. And I encourage that development. It's a good sweetener to use.
已经证明了这一点。我们已经发布了几份相关的报告。这也是有效的。那么，哪些食物中含有阿洛酮糖呢？是的，阿洛酮糖不是天然存在的物质。它需要被添加进去。是的，它是添加的。不过，现在有些酸奶中含有这种成分。有一些补充剂也会使用它作为甜味剂。我鼓励这种发展的，因为这是一种很好的甜味剂。
Okay, this other chemical that my team have got here, which is again, it's a white powder. I'm not going to try it this time just in case it's something awful. It says, has a label on it that says collagen peptide. Why have they got this? Yeah, so collagen peptides are another way to increase GLP1. So that would be another signal here that if someone is interested in a good smart way of losing weight, I am a fan of collagen. There was in fact just a paper just published this week finding that a mix of collagen and various amino acids was very effective at enhancing skin integrity and the collagen in the skin.
好的，我的团队这里有另一种化学物质，又是一种白色粉末。我这次不会尝试品尝，以防它是有害的东西。上面贴着一个标签，写着胶原肽。这是什么？是的，胶原肽是另一种可以增加GLP1（糖原类似肽-1）的方式。这表明，如果有人想要以聪明的方式减肥，我推荐胶原蛋白。事实上，刚刚有一篇论文发表，发现胶原蛋白和各种氨基酸的混合物对于增强皮肤完整性和皮肤中的胶原蛋白非常有效。
So I'm a fan of collagen peptides. Are there any supplements that we haven't mentioned that you're a big fan of? Intensive weight loss. Yeah, I already mentioned a gobi HB. So an exogenous ketone source. I do take collagen as well. It's called iron feather. I love it. But also omega three. In addition to other habits, like the urbamate, which I love and other things like that, I don't call it a supplement as much as just a habit.
所以我很喜欢胶原蛋白肽。有没有我们没提到但你很喜欢的补充剂？关于强效减肥，我之前提到过一款叫gobi HB的外源性酮类产品。我也在服用一种叫Iron Feather的胶原蛋白，我非常喜欢。同时，我也补充欧米伽-3。此外，还有一些日常习惯，比如我喜欢的马黛茶之类的东西，我更倾向于把它们称为习惯而不是补充剂。
What about creatine? Oh, yes. Yes, I can't believe I didn't mention that. I'm very much an advocate of creatine. In fact, we have a study going on right now on it, which I'll come back to in a second. Yeah, creatine has been, it's kind of the new thing where its traditional use had been in muscle and then now all of the hot evidence is coming out in the brain.
那肌酸呢？哦，是的，是的，我居然忘了提到它。其实我非常推崇肌酸。事实上，我们现在正在进行一个关于肌酸的研究，稍后我会提到。肌酸过去主要用于增强肌肉，而现在一系列新的证据显示它对大脑也有益处。
So in the muscle evidence, there's two things to note. In fact, the first one is generic where creatine, not that you're asking this, but people may wonder how it works. It's a thing that will be taken into a cell and it creates this pool of potential energy called creatine phosphate. Now earlier, I'd mentioned ATP and I'm holding up three fingers because of the three phosphates on that ATP, the triphosphate molecule.
在肌肉方面的证据中，有两点值得注意。首先，有关肌酸的一个通用知识，虽然你可能没有问到这一点，但是可能有人会好奇它是如何起作用的。肌酸进入细胞后，会形成一种称为肌酸磷酸的潜在能量储备。之前我提到过 ATP，我举起三根手指是因为 ATP 上有三个磷酸基团，也就是三磷酸分子。
When we say contract a muscle or a nerve is sending a signal, you're breaking ATP apart. You're splitting off one of those phosphates. Now you're left with a dye phosphate ADP. In order to recycle or regenerate the ATP, you need another phosphate molecule and this is where creatine comes in because creatine has a phosphate now that it can come and give to the ATP rapidly recycling ATP. Which means. So you're able to restore the energy in the cell sooner.
当我们说肌肉收缩或者神经发出信号时，其实就是在分解ATP。这时候，你会把一个磷酸基团分离，剩下二磷酸腺苷（ADP）。为了回收或再生ATP，你需要另一个磷酸分子，这时候肌酐就发挥作用了。肌酐带有一个磷酸，可以快速提供给ATP，从而迅速地再生ATP。这意味着你能更快地恢复细胞中的能量。
Which means for me, on a daily basis. On a daily basis it would be two things. In the two tissues of interest. One, you can get more work out of your muscle in a given unit of time. So if you wanted to have a very effective 30 minute workout, your rests could be much shorter because of your ability to regenerate ATP or recover. But then the newest area of research is what's happening in the brain. Where creatine has been shown to increase brain energy and there are some incredible human studies finding that you take people with cognitive decline or some form of early dementia, give them creatine supplementation and over the next few weeks their cognition will improve.
这段话讲的是每天相关的事情。对我来说，每天涉及到两个方面。在两个感兴趣的领域中。第一，你可以在相同时间单位内让肌肉进行更多锻炼。这意味着如果你想要进行一个有效的30分钟运动，你的休息时间可以更短，因为你有能力再生ATP或恢复。而最新的研究领域则是关于大脑的变化。研究显示，肌酸可以增加大脑能量。令人惊讶的是，一些针对人类的研究发现，如果给一些有认知障碍或早期痴呆症的人补充肌酸，几个星期后，他们的认知能力将会有所改善。
So as much as you have the gym bros who are taking it for muscle, which I'm sympathetic to, I want big healthy muscles too. More than anything, you and I, we're not getting paid because of our muscles. We're getting paid because of our brains. So you and I are taking creatine to have bigger, better brains. But in order for the creatine to saturate the brain, you need more. And that's been some of the newest focus where you can get away if you're just taking it for muscle purposes. Five grams is enough of creatine monohydrate. And if you want to get it to work for the brain, you need 10 or 15 grams. Quite a bit more.
尽管很多健身爱好者为了增加肌肉而服用肌酸，而我对此表示理解，因为我也想拥有健康强壮的肌肉。但最重要的是，你和我不是因为肌肉而获得报酬，而是因为我们的大脑。因此，你和我服用肌酸是为了让我们的大脑更大更好。然而，为了让肌酸在大脑中充分发挥作用，你需要摄入更多。如果只是为了增强肌肉，每天摄入5克肌酸一水合物就足够了。但如果想让肌酸对大脑有效，则需要10到15克，相对要多得多。
I heard this from another guest I had on the show and I was really shocked because I didn't think about creatine as being something that could really elevate my cognitive performance. And from the studies that I've read in the research ahead of this conversation, I read that creating helps your brain stay sharp, especially when you're in a low sleep mode or when you've been working very, very hard. So that's a study. There's a human study that sleep deprived people deliberately had them take creatine versus a placebo and then do a series of cognitive tests. No surprise. The sleep deprived people on placebo did very poorly. They're so tired. They're lethargic. The creatine treatment group performed much better.
我在节目中听到另一个嘉宾这样说，我感到很震惊，因为我从没想过肌酸可以提升我的认知能力。在这次谈话之前，我阅读了一些研究，发现肌酸可以帮助大脑保持敏锐，这在你缺乏睡眠或者工作非常辛苦时尤为明显。有一项关于人体的研究是故意让睡眠不足的人服用肌酸和安慰剂，然后进行一系列认知测试。结果毫不意外，服用安慰剂的睡眠不足组表现非常差，因为他们非常疲惫、无精打采。而服用肌酸组的表现要好得多。
I heard this and I thought, wow. So when I'm like jet lagged or I'm just like, I should be taking my creatine. Yeah. And so as an under slept dad, you'll get there soon enough. I take creatine every morning. It is literally the first thing I drink. It's hard for me to just see my friendship group when I've talked about creatine. It's sometimes hard to convince women to take creatine because there's a sort of prevailing stereotype that it makes you large. Yeah, yeah, I wish. Because then I'd be jacked. No, no, it doesn't. In fact, I think you could make the case that a woman relevant to the cognitive aspects of it should be focused on it more than men.
我听到这个的时候觉得很惊讶。当我感觉到时差反应或者只是觉得应该补充肌酸的时候，肌酸确实是一个不错的选择。作为一个常常睡眠不足的爸爸，你也很快会到这一步。每天早上我都会先喝肌酸。这已经成为我的习惯。一旦谈到肌酸，我的朋友圈中有些人可能会觉得不太理解。因为有一种普遍的刻板印象，认为女性吃肌酸会让自己变得很壮。其实，我希望这种说法是真的，那我就会肌肉发达了。但事实并非如此。实际上，我认为女性可能更应该关注肌酸对认知能力的积极影响，这甚至可以说比男性更重要。
So there are a few chronic diseases that women suffer from more than men and Alzheimer's disease is one of them. So this is a disease that will affect about women almost double or even triple the rate of affecting men. Insofar as the latest evidence shows that at higher doses, creatine helps with cognition, I think every woman middle aged and beyond should be taking creatine daily. And indeed, on the higher end of that dose because that's the dose you need to help your brain.
有几种慢性疾病在女性中的发病率比男性高，而阿尔茨海默氏症就是其中之一。这种疾病对女性的影响大约是男性的两倍甚至三倍。根据最新的证据显示，高剂量的肌酸有助于提高认知能力。因此，我认为每位中年及以上的女性都应该每天摄入肌酸。而且，剂量应在较高的范围内，因为这是帮助大脑所需的剂量。
I read from one particular study. I think you talked about this on your YouTube channel that creates increases strength by up to 10% and power output by up to 15%. It increases muscle damage by 20 to 40% after intense exercise. Yeah. So creatine both acts as an energetic source and it changes genes transcription. So there's evidence to show that creatine in muscle stimulates what's called myogenic genes. Myogenic genes are those genes that promote muscle protein synthesis and muscle growth.
我看到一项特定的研究。你在YouTube频道上谈到过这个，它可以使力量提高最多10%，功率输出提高最多15%。在剧烈运动后，肌肉损伤增加20%到40%。是的，肌酸既作为能量来源，也改变基因转录。有证据表明，肌肉中的肌酸能刺激所谓的肌源性基因。肌源性基因指的是那些促进肌肉蛋白质合成和肌肉生长的基因。
So creatine both energizes the muscle and promotes growth of the muscle. Now, a woman may say, well, I don't want to get big. You can't get big. The female body does not have the right mix of sex hormones to get big muscles. All that will happen is she'll have wonderful, healthy, strong muscles. She just, no woman ever needs to be worried about getting too big in muscles. It doesn't happen.
肌酸不仅能为肌肉提供能量，还能促进肌肉生长。现在，可能有女性会说：“我不想变得肌肉发达。” 实际上，您不必担心这个问题。女性的身体没有能让肌肉变得非常大的性激素组合。肌酸的效果只是让女性拥有健康、有力的肌肉。因此，女性不用担心肌肉会变得过于壮硕。这种情况是不会发生的。
Why do vegetarians and vegans need to pay more attention to creatine? Right. So creatine is one of the many things, if you'll pardon me for saying it, that a vegan would need to pay attention to. So creatine is a molecule that you can eat. So if someone's getting a lot of red meat, you could make the case that they don't need to supplement it. They're getting more than enough. But if you're not eating red meat, you may not be getting enough. And I'd say you probably aren't. And there's reason to get it. And to supplement.
为什么素食者和纯素食者需要更关注肌酸？
肌酸是素食者和纯素食者需要注意的众多营养素之一。肌酸是一种可以通过食物摄入的分子。如果一个人摄入大量的红肉，可以说他们不需要额外补充肌酸，因为他们已经摄入了足够的量。但如果不吃红肉，可能就摄入不足。我会说，您很可能摄入不足，因此有理由去补充。
Does creatine have an impact on blood sugar levels? No. Blood sugar spikes at all. No. I would say if someone ever notices, if they're taking a scoop of creatine and they see, then it's probably because you have some maltodextrin in your creatine powder. Do you know, I had my blood levels done a couple of weeks ago. And the doctor said to me that I should be careful because they're seeing high levels of creatine in my kidney. Oh, okay.
肌酸对血糖水平有影响吗？没有影响。肌酸不会导致血糖飙升。如果有人在服用一勺肌酸后注意到了血糖变化，那么这可能是因为他们的肌酸粉中含有麦芽糊精。你知道吗，我几周前做了血液检查，医生告诉我说要小心，因为他们发现我的肾脏中肌酸水平很高。哦，好的。
So what they would have said is they would have seen high levels of creatinine. That was it. Yeah. But that's important for people to know because that's one of the long-standing attacks against creatine has been a high level of creatinine. So creatinine is the metabolite of creatine. So when creatine has lived its life and served its purpose, it gets converted into a molecule called creatinine, which is actively secreted from the kidneys. Now it's a waste product and the kidneys happily dump it out.
所以他们本来会说的是，他们会看到高水平的肌酐。就是这样。但是人们需要知道这一点，因为针对肌酸的长久以来的一个攻击点就是高水平的肌酐。肌酐是肌酸的代谢产物。当肌酸完成它的使命后，它会转化为一种叫肌酐的分子，这种分子是由肾脏积极排出的。现在它是一种废物，肾脏会毫不犹豫地把它排出体外。
Now in an average person, if someone has, if you came in and you did a urine test and we found your creatine, your creatinine levels were really, really high, we would worry, hey, is this a sign of kidney damage or your kidneys allowing too much to get filtered? And it might be a sign of that. However, if a person's taking creatine, it is absolutely guaranteed that they're going to have more creatinine coming out. That's just because they're metabolizing more of the creatine. There's no reason to be worried about it.
在一个普通人身上，如果有人做尿液检查，我们发现他们的肌酸酐水平非常高，我们可能会担心这是否是肾脏损伤的迹象，或者是肾脏过滤了太多物质，这可能是这些问题的表现。然而，如果一个人正在服用肌酸，那么可以肯定的是，他们的肌酸酐水平会更高。这只是因为他们代谢了更多的肌酸，没有必要为此担心。
You talked about a five-year study that found zero kidney changes in athletes taking up to 20 grams of. Which is significant. Creatine a day. Yeah. There's no evidence. I'm unaware of any study that has shown kidney damage on creatine supplementation. It is what we call in science an artifact where you see a little hint of a problem in assume it's actually causing a problem when it's actually just a manifestation of just what you're doing.
你提到了一项为期五年的研究，结果发现运动员每天摄入高达20克肌酸后，肾脏没有任何变化。这是很重要的发现。目前没有证据表明肌酸补充会对肾脏造成伤害。我不知道有任何研究显示肌酸会损害肾脏。在科学中，我们称之为假象，即看到问题的迹象就假设它是由肌酸引起的，而实际上这只是你所做的一件事情的表现而已。
Ben, I'm going to ask you to close your eyes. I'm really. And I'm going to ask you to embody what I'm about to say. So suddenly now you are a, let's say, 35-year-old man and your name is Dave. And you have one kid. You have a little bit of extra fat around your midsection that you're trying to lose. You've been listening to this podcast for a while. You've heard lots of things. You haven't managed to make huge amount of progress. Sometimes you try and then you bounce right back. And you're kind of at your wit's end.
本，我要请你闭上眼睛。我是认真的。我要你设身处地地感受我接下来要说的事情。现在，假设你是一位35岁的男性，名字叫戴夫，并且你有一个孩子。你的腰腹部有一些多余的脂肪，你正试图减掉。这段时间，你一直在听这个播客，学到了很多东西，但是进展不大。有时候你试着去改变，但又回到了原来的状态。你感觉有些无能为力。
You really, really want 20, 26 to be the year that you've finally proved yourself, your family, for the sake of your kids and inspiring them to live a happy, healthier future, that you can make a change and you can become the strong, healthy, sexy dad that your family wants you to be and that you want to be. You want to finally prove it yourself after all these years of struggling, trying, failing. What is it that that guy or that woman needs to hear to close out this conversation today, Ben?
你真的非常希望2026年成为那个能够真正证明自己的年份，这不仅是为了你自己，也是为了你的家人和孩子们。你希望通过自身的改变，激励他们过上更快乐、更健康的生活。你想成为家人心目中那个强壮、健康、有魅力的父亲，也是你一直渴望成为的样子。在经历了多年的挣扎、努力和失败之后，你希望最终能证明自己的能力。那么，在今天的对话结束时，那位男士或者女士需要听到什么呢，本？
Yeah. I appreciate you mentioning the kid. I think you need to have a reason because making change is hard. You have to have a reason that is motivating you to do it that goes beyond yourself. I should add that you'd mention the handful of internal motivations. You want to feel better. You want to look better. Those are all valid, but sometimes it's not enough. Have an external reason, and when you're a parent, you have a reason. You have a child. You're living for your child.
是的。我很感谢你提到孩子。我认为要做出改变，你需要一个理由，因为改变是很困难的。你需要一个超越自我的动机来推动你去做这些事情。我还应该补充说，你提到了那些内在动机。你想感觉更好，你想看起来更好，这些都是有效的理由，但有时候还不够。需要有一个外在的理由，而当你是父母时，你就有理由了。你有一个孩子，你是为了你的孩子而活。
So have a reason for doing what you're doing that goes beyond your own motivations that touches someone else's life. And then, too, you need to find a way to control your cravings. I think the more I look at the debates around obesity and weight loss, which is so central to looking and feeling better, the more I think you have to learn to control what you're addicted to. So I would say start with the simplest habit and change it.
所以，你需要一个超越自身动机的理由来做你正在做的事，这个理由应该能够影响到别人的生活。同时，你也需要找到方法来控制自己的欲望。我认为，关于肥胖和减肥的讨论越多，我就越觉得你必须学会控制自己的上瘾行为。这对于改善外貌和自我感觉非常重要。因此，我建议从最简单的习惯开始，并对其进行改变。
So if this is, if Dave, the 35-year-old dad of one, if he finds that he is starting to drink alcohol in the evening, and then he's doing other things, too, that he doesn't like, stop doing that and recruit outside help. So start with one habit. You know you should change and change it. And then that can, when he comes to changing diet, which is among the hardest things to do for many people, I would say eat a big lunch.
如果像35岁的单亲爸爸戴夫这样的情况，他发现自己开始在晚上喝酒，然后还做其他他不喜欢的事情，那就要停止这些行为，并寻求外部帮助。先从一个你知道应该改变的习惯开始，去做出改变。当涉及到改变饮食习惯时——这是许多人觉得最难做到的事情之一——我会建议吃一顿丰盛的午餐。
Some people don't want to make small changes because they don't feel consequential enough. It doesn't feel like it matters. Yeah. You know, this is one of the things I've learned from interviewing so many people is that all of these habits are like at some level interconnected. Mm-hmm. And actually when you change one, you influence another. I totally agree. And actually, a huge change in life starts with small steps. And so cutting out the alcohol, for example, that's going to have knock on effects in other areas of life, right? He would like sleep would. He will sleep much better. Yes.
有些人不愿意做小改变，因为他们觉得这些改变不够重要，好像没有影响。这是我从采访很多人中学到的一点，所有这些习惯在某种程度上都是相互关联的。实际上，当你改变一个习惯时，也会影响到另一个。我完全同意。生活中的重大改变往往从小步骤开始。例如，戒酒就会在生活的其他方面产生连锁反应，比如睡眠质量会大大改善。
So multiple studies show that with cutting, people have a mistaken view of alcohol when it comes to sleep where they fall asleep faster, but then they sleep worse throughout the rest of the night. Which, which it then means what? Yes. So then you wake up the next morning and you're lethargic, you're tired, your cortisol will be higher. You will be more insulin resistant, so higher insulin levels throughout the day, which means you're going to have cravings. Which means you have cravings and every calorie you consume, you're going to be more likely to store it. So then your body is more efficient to getting fat on any given amount of calories.
多项研究表明，很多人对饮酒与睡眠的关系存有误解，他们认为喝酒后可以更快入睡，但实际上会导致一整晚的睡眠质量变差。这带来了什么后果呢？是的，你第二天早上醒来时会感到昏昏欲睡、疲惫不堪，同时体内的皮质醇水平会更高，胰岛素抵抗增加，这意味着胰岛素水平会在一天中更高，从而引发食欲增加和渴望进食。结果就是，你每摄入一卡路里，就更容易将其储存为脂肪，因此无论摄入多少热量，身体在囤积脂肪方面会更有效率。
So even, even something as simple as alcohol, which you and I haven't discussed at all, and maybe Dave is an alcohol drinker, but many people are. That is, it has this patina of helping a person sleep in you that absolutely does not. And sleep is a massively relevant variable when it comes to metabolic health and weight loss and just feeling well. What about stress? That's a protagonist in the story that we haven't talked about, but I know it tells him to ketones. Oh, it sure is. Weight loss.
即使是一件像酒精这样简单的东西，也是你我没有讨论过的，也许戴夫是个喝酒的人，很多人都是。虽然酒精给人一种能帮助睡眠的假象，但其实完全不是这样。睡眠对于新陈代谢健康、体重管理以及整体良好状态来说都是一个非常重要的因素。那么压力呢？这是我们还未讨论过的一个角色，但我知道它在酮体生成的过程中发挥作用。哦，没错，这和减肥有关系。
So in fact, it's a perfect segue because sleep deprivation, I believe, is leading cause of stress. And stress is one of the three cardinal causes of what I call fast insulin resistance. When the body becomes insulin resistant in like hours, stress is one of them. And poor sleep is the main cause. And so in this case, a person could look, let's say Dave is not sleeping well. There are actually the problem with stress is that it's hard to define that they're going to bed and they're not feeling very great and they're worried about stuff.
事实上，这段话承接得很好，因为我认为缺乏睡眠是导致压力的主要原因之一。压力又是导致我所说的快速胰岛素抵抗的三大原因之一。这种胰岛素抵抗可以在短时间内发生，而压力就是原因之一，而睡眠不足则是主要原因。所以在这个情况下，比如说，假设戴夫睡眠不好，问题在于压力很难具体描述。他上床睡觉时感觉不太好，并且担心一些事情。
And if I were to tell him, Dave, reduce your stress. Well, now he's even more stressed because he doesn't know how to do it. This is where I think another opportunity for some smart supplementation can come in, where there are these adaptogen like molecules in nature, like ashwaganda. So I just tried an ashwaganda source in the form of a little gummy, a goli gummy. And it had enough, like a full kind of therapeutic dose of ashwaganda. And it's in the form of a delicious little gummy.
如果我告诉他，"戴夫，减少你的压力。" 他可能会更紧张，因为他不知道该怎么做。这时，我认为可以借助一些聪明的补充剂，比如自然界中的适应原分子，比如南非醉茄（ashwaganda）。 我尝试了一种以小软糖形式存在的南非醉茄来源，叫做goli软糖。它含有足够的南非醉茄的全疗效剂量，并且这是一种美味的小软糖。
So you don't have to take this bitter tasting powder from an ashwaganda root. You can take a gummy and then you sleep a little better because it's been shown in humans to improve sleep. Latency improves sleep architecture. And it could be one of the mechanisms is that it's just suppressing your cortisol response. So if Dave or anyone is feeling that that would just be one more strategy to address your metabolic health, that you would sort of take the small steps you can, the little winds, and maybe he's saying, all right, I need to sleep a little better.
这样你就不必食用味苦的印度阿育吠陀草药粉了。你可以服用软糖，这样有助于改善睡眠，因为研究表明，它能够在人体内提升睡眠质量、改善睡眠结构。其中一个机制可能是通过抑制皮质醇的反应。所以，如果戴夫或其他人觉得这是个不错的策略，可以帮助改善代谢健康，你可以尝试从小处着手，逐步取得小的进步。或许他会说，是的，我需要改善睡眠。
I'm going to cut my alcohol. I'm going to take a little, a couple of these ashwaganda gummies before I go to bed and not eat before I go to bed. So I don't go to bed hyperglycemic. You'll start to sleep a little better. You'll wake up the next day ready to kind of win the day. Is there a relationship with ketones and stress? The other is in that ketones help. So ketones are more and more called an anxiolytic. That's a technical term for reducing anxiety.
我要减少喝酒。在睡觉前，我会服用几颗Ashwagandha软糖，并且不在睡觉前进食。这样我就不会在高血糖的状态下入睡。你会发现你的睡眠质量会有所改善，第二天醒来时会感到精力充沛，准备好迎接一天的挑战。至于酮体和压力之间的关系，酮体实际上有助于减轻压力。越来越多的研究表明，酮体具有抗焦虑作用，这意味着它们可以帮助减轻焦虑情绪。
It has been shown to be a direct effect. So BHB, the main ketone, acts as a signaling molecule and will come to the brain and reduce the stress hormone signaling. What is the most important thing we didn't talk about that we should have talked about? Ben. As it relates to that person who's looking to make a change once and for all. One thing I would add, if we go back to the middle-aged guy who's just trying to be the best version of himself, part of it might be his testosterone levels.
这已被证明是一种直接效果。因此，BHB 这种主要的酮体，作为一种信号分子，会作用于大脑，并减少压力激素的信号传递。我们没讨论但应该讨论的最重要的事情是什么呢？比如：对于那些希望彻底改变自己的人来说，Ben，你有什么建议？我想补充一点，如果我们回到那个努力成为更好自己的中年男性的话题，其中一个可能因素是他的睾酮水平。
And that is worth getting checked. As much as we've had in the past, very good conversations about women's health, including menopause, men have their own version of it. I'll be at more modest, but we could more technically call it andropause, the male version of it. But there is a steady reduction in testosterone levels. And if he finds that he is tired and he's gaining weight, get your testosterone checked.
这值得检查一下。尽管我们过去已经就女性健康进行了许多很好的对话，包括绝经问题，但男性也有他们的版本。虽然这可能较不明显，但我们可以更技术地称其为"男性更年期"。男性在这个时期会出现睾酮水平的持续下降。如果他感到疲倦并体重增加，就应该检查一下睾酮水平。
If it's actually low, lose a little weight and the testosterone will boost. But if you need help, there are supplements that can even help with testosterone production that go that you could use before full on testosterone replacement therapy. But ice bath. And ice bath, I know guys who've doubled their testosterone levels by doing ice immersion, cold to plunge, and then a workout after their cold plunge. And it's a wicked, awesome combination.
如果实际水平较低，减掉一点体重可以提高睾酮水平。但如果需要帮助，还有一些补充剂能促进睾酮的生成，你可以在完全依赖睾酮替代疗法之前尝试用这些补充剂。同时，可以尝试冰浴。我知道一些人通过冰浴，然后进行锻炼，睾酮水平翻了一番。这是一个非常有效的组合。
So there are a couple of tests that we've mentioned today. So I just want to summarize those tests. Can people check their insulin levels at home? No. No. Not really. There are some tests that have been marketed for at home use, but they're quite cumbersome and I would say they're not really ready for mainstream yet. Okay. So they have to go to a doctor and get that test. And then the testosterone, you can't check that at home either. No. I guess you could get sent something in the process.
今天我们提到了几种测试。现在我想总结一下这些测试。人们可以在家检测胰岛素水平吗？不，不行。实际上，有一些测试被推向市场供家庭使用，但它们操作起来相当繁琐，我认为还没有准备好进入主流使用。所以，你得去看医生才能做这个测试。至于睾酮水平，你也不能在家检测。我想过程中可能会有一些设备寄给你。
You can. So companies in the US, blocs and joy, for example, there's other services you can use where you go online, sign up and they send you either a phlebotomist or a little thing nowadays that you just snap onto your arm, press a little button and it'll fill the tube with blood and you just ship it back. Are there any tests that you recommend my audience get done?
当然可以。在美国，有一些公司可以提供便利的服务，例如Blocs和Joy。你可以在线注册，他们会派一名采血员上门，或者现在有一种小装置，你只需将其扣在手臂上，按一下按钮，它就会自动抽取血液并装满试管，然后你只需将试管寄回即可。您建议我的观众进行哪些检测呢？
Yeah. Yeah. I would say I am an enormous advocate of measuring insulin. If I could change any policy within the United States and worldwide, it would be that as much as every blood test, you and I will go into a blood test every time they'll measure our glucose and our lipids, like cholesterol and triglycerides. They'll never measure insulin. If I could have one change in the US and the UK and everywhere else, I'd say add insulin to that panel. Because once we get insulin, we can measure the fasted level and a person wants to see it at around seven microunits per mil or less. That's a really, really good sign.
是的，我非常支持检测胰岛素。如果我可以改变美国和全世界的任何一项政策，那就是让每次血液测试中，除了测量血糖和血脂（像胆固醇和甘油三酯）之外，都加入胰岛素检测。目前，他们从不测量胰岛素。如果我能做出一个改变，我希望在美国、英国以及其他地方的血液测试中都加入胰岛素检测。因为一旦我们检测胰岛素水平，我们就可以测量空腹时的水平，而理想的值是每毫升大约7微单位或更低。这是一个非常好的指标。
So you look at your insulin alone, but then with insulin and glucose, you can do something called the HOMA, HOMA, the HOMA score. And that's a really good score of where you fall on the insulin resistance spectrum. And do you recommend that people try and wear a continuous glucose monitor, which is a device that costs $20, $30. You can get it on everywhere online. That stays on your arm for 14 days and it monitors your glucose levels, ay, your blood sugar levels.
你单独查看胰岛素水平，但如果结合胰岛素和葡萄糖，你可以做一个叫做HOMA的测试，也叫HOMA指数。这是一个非常好的指标，可以评估你在胰岛素抵抗光谱上的位置。你是否建议人们尝试佩戴一个连续血糖监测仪？这种设备价格大约20到30美元，可以在网上买到。它会贴在你的手臂上14天，监测你的葡萄糖水平，也就是血糖水平。
Do you recommend people do that? I do. I think that a CGM is one of the best ways for a person to make their own changes. So if you put a CGM on your body, you're able to look at your phone and see what's happening in your blood. A CGM being a continuous glucose monitor. A continuous glucose monitor. So you're getting a continuous measurement of your glucose levels.
你会推荐人们这样做吗？我会推荐。我认为CGM（持续葡萄糖监测仪）是帮助人们自行做出改变的最佳工具之一。如果你把CGM贴在身上，就可以通过手机查看自己血液中的变化。CGM是一种持续监测葡萄糖的设备，它能让你不断测量血糖水平。
I have seen more people make changes of their own volition when they just are wearing a CGM. And they don't need someone to be nagging them. You have that internal motivation because you see what's happening in your own body. For anyone that's never tried, I highly recommend it. I'll link a CGM below in the comment section. I don't have an affiliation to any CGMs, but when you eat something within minutes, usually you can see on your phone, your blood sugar levels rising.
我发现，当人们佩戴连续血糖监测仪（CGM）时，他们更愿意主动做出改变，而不是需要别人不断提醒。因为他们能够直接看到自己身体内发生的变化，从而产生内在的动力。对于那些从未尝试过的人，我强烈推荐试一试。我会在评论区贴上一个CGM的链接。我没有和任何CGM品牌合作，但通常在你进食后几分钟内，就可以在手机上看到血糖水平的上升。
And for me, it was a really important and informative 14 days with the CGM on my arm. Yes. Because I got to try things that I have every single day and understand my blood sugar relationship with those things. So I got to try tomato ketchup and then I got to try a Coke Zero and then I know cheese and bananas and fruit. And I got to see within minutes how much glucose was in my blood and that informed going forward for the next couple of years, the decisions that I made in my life.
对我来说，这14天在手臂上佩戴连续血糖监测仪(CGM)的经历非常重要，也让我获益良多。是的，因为我可以尝试每天都会吃的食物，并了解它们对我血糖的影响。我尝试了番茄酱、可乐零度，然后是奶酪、香蕉和水果。我能在几分钟内看到血液中的葡萄糖含量，这让我在接下来的几年中更好地做出生活中的各种决策。
Yeah. And people who, the nice thing about it is you can stack it with other technologies. Like let's say you're wearing a whoop. Yeah. How do you like ad? One of the cool things with the CGM is the ability to stack it with other wearables. Well, let's say that a person notices that they, with wearing a whoop, that their HRV is suggesting that they're stressed. And then you look at that at the same time as your CGM.
好的。这件事的好处在于，你可以将其与其他技术结合使用。比如说，你正在佩戴一款Whoop手环。你觉得这个怎么样？CGM（连续血糖监测仪）的一大亮点就是能跟其他可穿戴设备结合使用。比如，一个人注意到佩戴Whoop时，它显示的心率变异性（HRV）表明他有压力。而这时你可以同时查看CGM的数据。
You may find that what's causing you to feel stressed could be your hyperglycemic spike. And you wouldn't have known that if it weren't for the CGM. So I think there's a lot of utility in stacking some of these wearables. Someday they're all going to be in one. Yeah. And they'll crack the code of doing that. But I think it really does lend insight.
您可能会发现，让您感到压力的原因可能是您的高血糖峰值。如果没有连续血糖监测仪（CGM），您可能不会知道这一点。所以，我认为同时使用一些可穿戴设备非常有用。总有一天，这些设备会整合成一个。是的，他们终将破解这种整合的密码。我认为这确实能提供很多洞见。
I made one of the biggest changes to my sleep by wearing a CGM where I would sleep terribly. I'd be monitoring my stress and find that, wow, every time I sleep really poorly, my blood glucose, I'd spike my blood glucose in the evening. I'm going to try cutting that out and sure enough, it was the single greatest change of my sleep habits.
我通过佩戴一个连续血糖监测仪（CGM）对我的睡眠习惯进行了一次重要的改变。在我睡得很糟糕的时候，我会监测自己的压力，发现每次睡得不好，晚上血糖都会飙升。我决定试着去掉这个因素，果然，这是对我睡眠习惯最大的改变。
But we have a closing tradition on this podcast that the last guest leaves a question for the next guest, not knowing who they're leaving it for. The question left for you is if you could have anything in the world for the rest of your life, what would it be and why? You can't say you're family. Oh, okay. I was going to ask for that clarification. Okay. If I could have any one thing, an item that's not a person, I would choose to have my scriptures. These holy scriptures that I read every day. I believe a lot of my happiness in life has come from my religious conviction and my belief in a higher power and my faith in God.
在这个播客中，我们有一个传统，就是最后一位嘉宾会为下一位嘉宾留下一个问题，而他们并不知道这个问题会留给谁。为你留下的问题是：如果你可以拥有这个世界上任何东西，并伴随你余生，你会选择什么，为什么？注意，你不能选择家庭。哦，好吧，我本来想澄清一下这一点。如果我可以拥有任何一样东西，而且不是一个人，我会选择我的圣经。这些是我每天阅读的圣经。我相信我的生活中很多幸福都来自于我的宗教信仰、我对更高力量的信念以及对上帝的信仰。
As a scientist, it seems like too many people want to describe faith as a negative thing, but everything we do is based on faith. Every action we take is a faith and a hope that the consequence will be one we want. For me, it would be my scriptures. Just my way of meditating and pondering my position in the greater universe and my connection with what I believe to be a God, a loving Heavenly Father who cares about me and that I can go to when I feel like I need help that goes beyond what I can do with my own hands.
作为一名科学家，我觉得太多人将信仰描述为一种负面的东西，但实际上我们做的每一件事都是基于信仰。我们采取的每一个行动都是一种信仰和希望，希望结果是我们想要的。对我来说，这种信仰体现在我的经文中。这是我冥想和思考自己在宇宙中位置的一种方式，以及我与我所相信的上帝——一位关心我的慈爱的天父之间的联系。在我需要超越自身能力的帮助时，我可以求助于祂。
What do you think this is all about this life? What do you think the point of this or this is? Oh, that's a big question. I believe it is to show our Heavenly Father that we are capable of more. I have very much a very clear worldview that we have a loving Heavenly Father that we existed in a premortal state and that our bodies, this mortal experience, is an experience for us. We've been given this much power. These bodies give us some power. We have power over life. We have power over death and all the temptations that can come from addictions and habits that are unique to this mortal tabernacle.
你认为生活的意义是什么？你觉得生命的目的是什么？哦，这是个很大的问题。我相信这生活是为了向我们的天父展示我们有能力做到更多。我有一个非常明确的世界观，那就是我们有一位慈爱的天父，我们曾经存在于前世，而我们的身体，这种凡人的体验，是给我们的一个机会。我们被赋予了很大的力量。这些身体赋予了我们一些权力。我们有掌控生命的力量，我们有掌控死亡的力量，以及来自成瘾和习惯的所有独特于这个凡人肉身的诱惑。
I think we've been given a period of time to show that we can wield power and control ourselves. Just assuming my religious view is very much that just like as a Father, my great hope is that my children will grow up to be wonderful mothers and fathers, that I want them to be able to pattern their lives after what they see in my wife and me. I believe that we have a Heavenly Father and a Heavenly Mother, actually, that we have these divine parents who want nothing more than for their children to grow up and be like them.
我认为我们被给予了一段时间来证明我们能掌握权力和控制自己。就像一个父亲一样，我非常希望我的孩子们能够成长为优秀的母亲和父亲，我希望他们可以仿效我和我妻子的生活方式。我相信我们有一位天父和一位天母，他们是神圣的父母，最大的愿望就是他们的孩子能够成长并像他们一样。
I think this is just like my children will have to leave the home. If I coddle them and protect them and only let them stay in my home, they'd never learn anything. They'd never grow up because Mom and Dad are doing everything. This I think mortal life is our divine parents' opportunity to show, to help us grow up. And then the time will come for us to pass on and we will come back to them, hopefully showing that we are ready to continue to learn and progress and be more like them.
我觉得这就像我的孩子们终究要离开家一样。如果我一直娇惯和保护他们，让他们只待在家里，他们永远学不到东西，也不会成长，因为所有的事情都是爸爸妈妈在做。我认为，这段凡人的生命是我们神圣父母提供的机会，帮助我们成长。有一天，我们都会离开这个世界，希望到那时，我们可以回到他们身边，并表现出我们已经准备好继续学习、进步，并变得更像他们。
To what end? For what reason? To mimic what our Heavenly Parents have been able to do, where they have been able to create a world and populate it with their spirit children. I want to do that too. June, I, before we started recording, I joked about how much I miss babies. I desperately, and I do. It is an ache in my soul that my children are not little cuddly babies anymore. Another darling children, nevertheless. But I miss babies.
为什么？出于什么理由？是为了模仿我们的天父天母所做到的事情，他们能够创造一个世界并用他们的灵孩子填满。我也想这样做。六月，在我们开始录音之前，我开玩笑说我多么想念小婴儿。我确实非常想念，这是一种深入灵魂的渴望，因为我的孩子们不再是可爱的婴儿了。当然，他们仍然是我心爱的孩子。但我确实想念婴儿。
And to me, heaven is my wife and I, whom I love, having a family that never ends and that we're able to give life to this countless number of future children. That someday will be born on a world just like us. That's a pretty cosmic grand view. But to me, the purpose of life is to show Heavenly Father that we are worthy of more and not just end into an nihilistic blackness when we die. Thank you. We're done.
对我而言，天堂就是我和我所爱的妻子拥有一个永不结束的家庭，并且我们能够给予生命给无数的未来孩子。总有一天，他们会在一个像我们一样的世界中诞生。这是一个相当宏大的视野。但在我看来，生命的意义在于向天堂之父展示我们值得更多，而不仅仅是在死后陷入虚无的黑暗中。谢谢，我们说完了。
My pleasure. If there's anything we need, it is connection, especially in the world we're living in today. And that is exactly why we created these conversation cards. Because on this show, when I sit here with my guest and have those deep intimate conversations, this remarkable thing happens time and time again. We feel deeply connected to each other. At the end of every episode, the guest I'm interviewing leaves a question for the next guest, and we've turned them into these conversation cards.
我很乐意。如果我们需要什么，那就是连接，尤其是在我们今天生活的世界中。这正是我们设计这些对话卡的原因。因为在这个节目中，当我和嘉宾坐在一起进行深入的交谈时，总会发生一件奇妙的事情：我们彼此之间感到深深的联系。在每集节目的最后，我采访的嘉宾都会为下一个嘉宾留下一个问题，而我们将这些问题制作成了这些对话卡。
And we've added these twist cards to make your conversation even more interesting. And there are so many more twists along the way with the conversation cards. This is the brand new edition. And for the first time ever, I've added to the pack this gold card, which is an exclusive question from me. But I'm only putting the gold cards in the first run of conversation cards. So get yours now before the limited edition gold cards are all gone. Head to the link in the description below.
我们加入了这些“趣味卡片”，让你的对话更加有趣。而且随着对话卡片的使用，还有许多更多的意想不到的惊喜。这是全新的版本，我第一次特别在这个套装中加入了“金卡”，这是我的独家问题哦。不过我只会在第一批对话卡片中放入金卡，所以赶快行动，不要错过这个限量版的金卡。请访问下方描述中的链接获取。