【健康科普】女性间歇性断食 · 40岁后减重医生亲测 中英字
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剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【健康科普】女性间歇性断食 · 40岁后减重医生亲测 中英字 | 10:25 |
P1 · 【健康科普】女性间歇性断食 · 40岁后减重医生亲测 p01 中英字幕 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | So I love to eat and I'm currently 49 years old and I have had two kids which means that conventional | 所以我喜欢吃东西,现在我49岁,我有两个孩子, 意思是那很传统 |
| 0:06 | wisdom would tell me that it's perfectly normal that I should be gaining some weight as I continue | 智慧会告诉我,这是完全正常的,我应该增加一些体重 随着我继续 |
| 0:12 | to get older and also that circumstances would not be on my side if I wanted to actually lose | 并且如果我想输的话 环境不会在我身边 |
| 0:18 | weight. | 重量。 |
| 0:19 | I'm also a doctor. | 我也是个医生 |
| 0:20 | I'm a conventionally trained MD and I was taught to tell patients that | 我是受过传统训练的医学博士 我被教导要告诉病人 |
| 0:25 | if they wanted to lose weight they simply needed to eat less and move more and that my friends did | 如果他们想减肥 他们只需要少吃少走多走 多走多走多走 |
| 0:32 | not work at all for my patients and it didn't work for me when I decided that I did actually want to | 完全不为病人工作 对我来说也没用 当我决定我确实想 |
| 0:38 | lose some weight. | 减肥一些。 |
| 0:40 | So how did I lose weight in my 40s? | 我40多岁时怎么减肥的? |
展开字幕全文（148 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So I love to eat and I'm currently 49 years old and I have had two kids which means that conventional | 所以我喜欢吃东西,现在我49岁,我有两个孩子, 意思是那很传统 |
| 2 | wisdom would tell me that it's perfectly normal that I should be gaining some weight as I continue | 智慧会告诉我,这是完全正常的,我应该增加一些体重 随着我继续 |
| 3 | to get older and also that circumstances would not be on my side if I wanted to actually lose | 并且如果我想输的话 环境不会在我身边 |
| 4 | weight. | 重量。 |
| 5 | I'm also a doctor. | 我也是个医生 |
| 6 | I'm a conventionally trained MD and I was taught to tell patients that | 我是受过传统训练的医学博士 我被教导要告诉病人 |
| 7 | if they wanted to lose weight they simply needed to eat less and move more and that my friends did | 如果他们想减肥 他们只需要少吃少走多走 多走多走多走 |
| 8 | not work at all for my patients and it didn't work for me when I decided that I did actually want to | 完全不为病人工作 对我来说也没用 当我决定我确实想 |
| 9 | lose some weight. | 减肥一些。 |
| 10 | So how did I lose weight in my 40s? | 我40多岁时怎么减肥的? |
| 11 | In fact getting down to not only what I weighed | 事实上,不只为了我的体重 |
| 12 | before having kids but actually getting down to what I weighed in my early 20s. | 在生孩子之前... ...但实际上要回到我20多岁时的体重 |
| 13 | Intermittent | 间歇性 |
| 14 | fasting is a way to tell you exactly how it works not just from the medical perspective but also | 斋戒是告诉你确切方法的方法 不仅从医学角度,而且从医学角度 |
| 15 | from a personal perspective. | 从个人角度来说 |
| 16 | So let's talk about intermittent fasting. | 所以说断断续续斋. |
| 17 | Now if you are feeling | 现在如果你感觉 |
| 18 | skeptical about this then stay with me because trust me I was super skeptical too. | 怀疑这一点,然后留在我身边,因为相信我,我也非常怀疑。 |
| 19 | I was trained | 我受过训练 |
| 20 | in a very conventional way in medicine and basically always believed the calories in | 在医学上很传统 基本上总是相信卡路里 |
| 21 | calories out model. | 卡路里出型号。 |
| 22 | Intermittent fasting seemed way too extreme and too unpleasant | 断断续续的禁食看起来太极端 太不愉快了 |
| 23 | and as I said I love food. | 就像我说的 我喜欢食物 |
| 24 | I thought there was no way that this was going to work for me let alone | 我以为这对我没有任何好处 更别说了 |
| 25 | for anyone else. | 给任何人。 |
| 26 | It just didn't seem like a good idea but through a series of events that I might | 这似乎不是一个好主意 但通过一系列事件,我可以 |
| 27 | talk about in a future video my mindset shifted a little and I decided to just dig in a bit more | 在将来的视频里谈起我的想法有些转变,我决定再多挖一点 |
| 28 | and learn more first before just dismissing it outright. | 并学习更多的先 之前,刚刚解雇它直截了当。 |
| 29 | So what is intermittent fasting? | 断断续续的斋戒是什么? |
| 30 | I am | 对 |
| 31 | fasting doesn't tell you what to eat it tells you when to eat. | 斋戒不告诉你该吃什么 它告诉你该吃什么 |
| 32 | It's super simple. | 超简单 |
| 33 | There are a few | 有几个 |
| 34 | different common patterns but the one that I started following two years ago and still follow | 不同的常见模式... ...但我两年前开始遵循的... |
| 35 | today is the 16-8. | 今天是16 -8号 |
| 36 | Essentially all that happens is that you give yourself a feeding window and a | 基本上,发生的一切 就是你给自己一个喂养窗口和一个 |
| 37 | fasting window. | 斋窗. |
| 38 | Now your fasting window is 16 hours long and then your feeding window is 8 hours long | 现在,你的禁食窗口是16小时长,然后你的喂养窗口是8小时长 |
| 39 | hence the 16-8 and that's pretty much it in a nutshell which is actually one of my favorite | 因此,16 -8 这几乎是 简言之,实际上是我的最爱之一 |
| 40 | things about this approach because it's just so simple. | 因为这方法很简单 |
| 41 | Other diets and weight loss approaches | 其他饮食和体重损失办法 |
| 42 | are so complicated and you have to keep track of so many things throughout the day. | 如此复杂,你必须 跟踪这么多的事情一整天。 |
| 43 | With intermittent | 有间歇性 |
| 44 | fasting the only thing you really need to keep track of is am I in my feeding window or my fasting | 斋戒你唯一需要注意的就是 我在我的喂食窗口里 还是我的斋戒 |
| 45 | window. | 图标。 |
| 46 | Now let's just talk about the mindset shift required to even give this a try. | 现在让我们来谈谈 需要的心态转变 甚至给这个尝试。 |
| 47 | Now most | 现在大多数 |
| 48 | people think I am going to be starving if I go for 16 hours without food I can't do it to which I want | 人们以为我会饿死,如果我走了16小时 没有食物,我不能做我想做的 |
| 49 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你确定吗 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}因为我们的身体是用来处理禁食的 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你确定吗? | |
| 50 | from an evolutionary perspective this is what we have always done. | 从进化的角度来看,这是我们一贯做的事情。 |
| 51 | Food was never so readily available | 食物从未如此容易获得 |
| 52 | as it is now and all this non-stop eating and constant access to food and snacks and all of | 像现在一样 不停地吃着 不停地吃着零食 |
| 53 | that there is nothing natural about that. | 没有什么是自然的。 |
| 54 | What is natural is having long stretches of time between | 自然而然的是 之间有很长的时间 |
| 55 | feeding and allowing our bodies to trigger the normal mechanisms that are built in to allow us | 供养和允许我们的身体触发 正常的机制 内建让我们 |
| 56 | to access energy reserves that are literally there for that purpose. | 获取能源储备 真正存在的目的。 |
| 57 | In fact you already fast right | 其实你已经快到了 |
| 58 | every day without realizing it when you're sleeping you are not eating right and this is | 每天睡着的时候都没意识到 你吃错东西了,这是 |
| 59 | actually the easiest way to really ease into fasting is just to extend your overnight fast | 其实最容易放松的斋戒方式 就是延长你的过夜时间 |
| 60 | either before or after sleep or both because the magic happens once you get to that 12 hour mark of | 在睡觉之前或之后,或者两者兼而有之 因为一旦你到达12小时的距离 |
| 61 | not having any food coming in because that is actually when your insulin drops and your body | 没有食物进来 因为其实那是当你的胰岛素和身体下降的时候 |
| 62 | starts to access the energy that's stored in fat for energy that's right it's starting to burn fat | 开始获得储存在脂肪中的能量 以获取能量 它开始燃烧脂肪 |
| 63 | which is what most of us want right and we have this mechanism built in because back in prehistoric | 这也是我们大多数人想要的,我们建立了这个机制 因为早在史前 |
| 64 | times when we were evolving there was a genetic advantage to being able to access those energy | 当我们在进化时 能够获取这些能量有遗传优势 |
| 65 | sources so that we could go out and hunt or gather or forage or whatever we had to do to get food. | 以便我们出去打猎或采集 或饲料 或我们为获得食物所必须做的任何事 |
| 66 | We don't have to do that anymore obviously it's just a short walk to the refrigerator now | 我们不用再这么做了 很明显现在只是去冰箱走走 |
| 67 | but your body still has the capacity to do this if you allow it. | 但你的身体仍然有能力做到这一点 如果你允许。 |
| 68 | Another issue is that our digestive | 另一个问题是我们的消化能力 |
| 69 | systems were just not designed to have a constant flow of food coming in. | 系统不是设计成食物源源不断地流入的。 |
| 70 | Our bodies are supposed to | 我们的身体应该 |
| 71 | be functioning in a cycle. | 在一个循环中运作。 |
| 72 | Fasting gives our digestive tract a rest and allows our bodies to do | 斋戒让我们的消化道休息,让我们的身体做 |
| 73 | everything else that it needs to do. | 它需要做的每件事 |
| 74 | So let me describe exactly how I structure my day around | 所以,让我描述一下我是如何安排我的一天 |
| 75 | intermittent fasting. | 间歇性禁食 |
| 76 | So after eating dinner with my family in the evening I am done eating for the | 晚上和家人一起吃晚饭后... ...我不再为... |
| 77 | day no snacking or anything else after 8 p.m. Then of course I'm sleeping through the night | 当天晚上8点以后不吃零食或其他东西 当然,我睡了一夜 |
| 78 | and then when I wake up in the morning I have water with lemon and then my coffee which I have | 当我早上醒来时 我喝着柠檬水 喝着咖啡 |
| 79 | black no sugar no cream and then I get busy and this is actually one of my biggest tips for people | 黑的没有糖 没有奶油 然后我忙着 这其实是我给人们最大的小费之一 |
| 80 | who want to try intermittent fasting is to really use the mornings especially when you're just | 谁想尝试间歇性禁食 是真正使用早晨 尤其是当你只是 |
| 81 | starting and it feels kind of weird not to be having breakfast you want to keep yourself | 开始,感觉有点奇怪 不吃早餐 你想保持自己 |
| 82 | distracted and this is a really great opportunity to be very productive. | 这真是一次大好机会 来取得丰硕成果 |
| 83 | So in the morning I am | 所以,在早晨,我是 |
| 84 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}那之后我就开始锻炼 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我开始练习 | |
| 85 | I go for my run and I do my strength training and then I'm working so I work from home inside my | 我去跑步,做我的实力训练 然后我工作,所以我在家里工作 |
| 86 | business and the mornings are when I get a ton of stuff done. | 生意和早上是当我得到一吨的东西完成。 |
| 87 | Then pretty quickly it's noon and my | 那么,很快,这是中午和我 |
| 88 | 16 hour fasting window is over so it's time for lunch and now I know that I'm in my feeding window | 16小时的禁食窗口结束了 所以是时候吃午饭了 现在我知道我在我的喂食窗口 |
| 89 | which means I get to enjoy my food without obsessing over it. | 也就是说,我可以享受我的食物 而不迷恋它。 |
| 90 | So I have a healthy lunch | 所以我有一个健康的午餐 |
| 91 | and later I have my afternoon tea which is a ritual that I love and then in the evening | 后来我下午喝茶 这是我喜欢的仪式 然后晚上 |
| 92 | I have a healthy dinner with my family and sometimes to be honest a not so healthy dinner | 我和家人一起吃个健康晚饭 有时要老实说,不是那么健康 |
| 93 | and that is okay too. | 那也没关系。 |
| 94 | The beautiful thing about this way of eating is that it's totally flexible | 这种饮食方式的美丽之处在于它完全灵活 |
| 95 | our bodies were designed to handle fasting and also to handle occasional feasting that's the way | 我们的身体是用来处理斋戒的, 也用来处理不定期的宴会,这就是方法 |
| 96 | it has always been. | 一直都是这样 |
| 97 | So I enjoy birthday cake if it's somebody's birthday I have a big Thanksgiving | 所以我喜欢生日蛋糕 如果它是某人的生日 我有一个大的感恩节 |
| 98 | dinner on Thanksgiving and I have pizza with my family when we are having a movie night. | 在感恩节吃晚饭时 我和家人一起吃披萨 当我们在拍电影时 |
| 99 | As long | 永远 |
| 100 | as it fits within my feeding window it's all good and actually even if it doesn't I make it work. | 因为它适合我的喂食窗口 它都很好,实际上,即使它不 我使它工作。 |
| 101 | Another thing that I love about intermittent fasting is the flexibility. | 我对断断续续的禁食的热爱是灵活性。 |
| 102 | So let's say that | 这么说吧 |
| 103 | there is a brunch that I have been invited to and maybe it's supposed to happen a little earlier in | 有个早午餐,我被邀请了 也许早点来 |
| 104 | the morning than I usually eat. | 早上比我通常吃的还要多 |
| 105 | It's totally okay I can either start my fast a little earlier | 没关系,我也可以早点开斋 |
| 106 | the night before or just skip it that day and start up again as usual the next day. | 之前的夜晚 或者只是跳过它 当天再开始 像平常的第二天。 |
| 107 | So some | 所以有点 |
| 108 | of the main reasons that I love this way of eating and why it works for me are number one | 我最爱这种饮食方式 对我有用的主要原因之一 |
| 109 | it's super simple as I've said there is nothing complicated to remember and in many ways it takes | 很简单,我说过 没有什么复杂的事情可以记住 在许多方面 |
| 110 | the emphasis off of food because I'm not constantly trying to think of what's okay to eat and what's | 食物的强调 因为我不是一直想着什么可以吃什么 |
| 111 | not okay and all of that. | 这一切都不好 |
| 112 | Two it's free it costs absolutely nothing at all to adopt this way of | 二是免费的 完全不用花什么钱 |
| 113 | eating. | 吃饭。 |
| 114 | Number three it doesn't take any additional time at all in fact it actually saves me time | 第三,它根本不需要任何时间 事实上它能节省我的时间 |
| 115 | because my entire morning now has nothing to do with food so I actually have extra time to tidy | 因为我整个早上都跟食物无关 所以我还有时间整理 |
| 116 | up the house to attend to my kids needs and do my own things without having to worry about prepping | 照顾我的孩子 做我自己的事 不用担心准备 |
| 117 | food making food and eating and cleaning dishes afterwards and all of that. | 做饭 吃饭 洗碗 这一切 |
| 118 | Number four is it's | 四号是 |
| 119 | flexible like I said I can fit it into my lifestyle and my schedule with no fuss. | 就像我说过的那样灵活地 适应我的生活方式和日程安排 |
| 120 | Number five is it | 五号是 |
| 121 | feels good so it took a little getting used to when I first started but after about a week or two | 感觉很好,我刚开始的时候就习惯了 但是大概一两周后 |
| 122 | of following an intermittent fasting pattern I started to feel really good I had more energy I | 遵循间歇性禁食模式 我开始感觉很好 我有更多的精力 |
| 123 | felt healthier and I really like being able to give my digestive tract a nice break and I also | 感觉更健康,我真的很喜欢 能给我的消化道一个愉快的休息,我也 |
| 124 | began to experience the mental clarity that a lot of people experience during their fasting periods | 很多人在斋戒期间 开始体会到精神上的清晰 |
| 125 | and maybe I'll do a whole other video on the science behind why this happens because it's | 也许我会做其他的视频 关于背后的科学 为什么发生这种情况,因为它 |
| 126 | really fascinating. | 非常令人着迷 |
| 127 | All right number six it's effective over the years I have tried many ways | 好吧,六号,这已经生效 这些年来,我已经尝试了很多方法 |
| 128 | of dropping weight you know after pregnancies or after a very sedentary period or whatever and | 怀孕后或者在非常固定的一段时间后 或者什么... |
| 129 | everything that I've ever done has maybe worked somewhat but it's been a real uphill battle and | 我做过的每件事也许都有些成功 但这是一场很艰难的战斗 |
| 130 | it takes a lot of effort. | 这需要很多努力。 |
| 131 | This method feels almost effortless it's kind of amazing to actually feel | 这种方法感觉几乎不费力 这是一种惊人的 感觉实际上 |
| 132 | in control of my weight and to know that I will always have this tool available to me and so I | 控制我的体重 并知道我将永远有 这个工具给我 所以我 |
| 133 | will always be in control. | 将永远掌控一切 |
| 134 | So if all of this sounds good and you would like to learn a little more | 所以,如果这一切听起来不错 你愿意学习更多 |
| 135 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}关于间歇性禁食 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我用我前十名的间歇性禁食 | |
| 136 | tips and you can download that pdf for free just by clicking the link in the description box. | 您只需点击描述框中的链接即可免费下载 pdf。 |
| 137 | Now | 现在 |
| 138 | I do want to say that if you are considering giving intermittent fasting a try it's very | 我想说的是 如果你考虑间歇性禁食 |
| 139 | important to talk to your own healthcare provider first. | 首先要和你自己的医护人员谈谈 |
| 140 | Yes I'm a doctor but I'm not your doctor | 是的 我是医生 但我不是你的医生 |
| 141 | it's really important to have your own healthcare team give you the green light first because they | 一定要有自己的医疗队先给你绿灯,因为他们 |
| 142 | know you and they know all those important details about your own unique medical situation. | 了解你和他们 了解你独特的医疗状况的所有重要细节 |
| 143 | Now if you liked this video then let me know and I will definitely make some more videos on this | 如果你喜欢这段视频 那就告诉我 我一定会再拍一些视频 |
| 144 | topic you know to go deeper and answer your questions because I would be happy to do that | 更深入地回答你的问题 因为我很乐意这么做 |
| 145 | if there's an interest so be sure to let me know in the comments below this video. | 如果有兴趣的话 请让我知道这段录像下面的评论 |
| 146 | All right that | 好吧,这个 |
| 147 | is a wrap for today thank you so much for joining me and for watching this and I will see you again | 今天是收场了 非常感谢你们加入我 看这个,我会再见你们 |
| 148 | next time. Now if you liked this video then let me know and I will definitely make some more videos | 下次再说吧 如果你喜欢这个视频 那就告诉我 我一定会再拍一些视频 |
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