【健康访谈】改变一餐让你整天感觉更好 · 血糖专家Jessi

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P1 · 【健康访谈】改变一餐让你整天感觉更好 · 血糖专家Jessie Inchauspé p01 中英字幕 (P1)

【健康访谈】改变一餐让你整天感觉更好 · 血糖专家Jessie Inchauspé p01 中英字幕 (P1)

发布于 2026-09-07 · 时长 32:27

字幕摘录

时间	英文	中文
0:00	What is glucose and why is it important to understand it?	葡萄糖是什么,为什么理解它很重要?
0:04	I love this question.	我喜欢这个问题。
0:05	So glucose is also called blood sugar, right?	所以葡萄糖也叫血糖 对吧?
0:07	And glucose is your body's favorite source of energy.	葡萄糖是你身体最爱的能量来源
0:11	So make a fist right now with your hand.	现在就用手握拳
0:13	Okay, so as you're doing this,	好吧,所以当你这样做,
0:15	the muscles in your hand are burning glucose to contract.	你手上的肌肉正在燃烧葡萄糖以收缩。
0:18	And for everybody listening to us right now,	现在每个人都在听我们说话
0:21	the cells in your brain are currently burning glucose	大脑中的细胞正在燃烧葡萄糖
0:23	to understand what we're saying, right?	要明白我们在说什么,对不对?

展开字幕全文（752 条）

序号	英文	中文
1	What is glucose and why is it important to understand it?	葡萄糖是什么,为什么理解它很重要?
2	I love this question.	我喜欢这个问题。
3	So glucose is also called blood sugar, right?	所以葡萄糖也叫血糖 对吧?
4	And glucose is your body's favorite source of energy.	葡萄糖是你身体最爱的能量来源
5	So make a fist right now with your hand.	现在就用手握拳
6	Okay, so as you're doing this,	好吧,所以当你这样做,
7	the muscles in your hand are burning glucose to contract.	你手上的肌肉正在燃烧葡萄糖以收缩。
8	And for everybody listening to us right now,	现在每个人都在听我们说话
9	the cells in your brain are currently burning glucose	大脑中的细胞正在燃烧葡萄糖
10	to understand what we're saying, right?	要明白我们在说什么,对不对?
11	Every single part of your body is burning glucose	你身体的每一部分都在燃烧葡萄糖
12	every nanosecond to keep you alive.	每纳米秒就能让你活着
13	And as human beings, the main way that we provide	作为人类,我们提供的主要方式
14	this very important glucose to our body is by eating foods.	这对我们身体非常重要的葡萄糖 就是吃食物
15	Specifically by eating two categories of foods.	具体通过吃两类食物.
16	Starches.	史达奇
17	So that's bread, pasta, rice, potatoes, oats, and sugars.	这就是面包、面食、米饭、土豆、燕麦和糖。
18	Anything that tastes sweet from an apple	苹果味道甜的东西
19	to my favorite triple layered chocolate cake, okay?	我最喜欢的三层巧克力蛋糕,好吗?
20	So we eat starches and sugars and we give glucose to our body.	所以,我们吃淀粉和糖 并给糖给我们的身体。
21	So you might think, okay, I want lots of energy.	所以,你可能会认为, 好吧,我要很多精力。
22	Who doesn't want energy?	谁不想要能量?
23	So if glucose is my body's energy,	所以如果葡萄糖是我的能量,
24	I should give my body as much glucose as possible.	我应该给我的身体 尽可能多的葡萄糖。
25	I should eat as many starches and sugar as possible.	我应该吃尽可能多的淀粉和糖。
26	Well, that's actually not the case.	其实情况并非如此。
27	I love to take the image of a plant.	我喜欢以植物的形象。
28	Do you have any plants at home?	你家里有植物吗?
29	Many.	许多
30	Okay, so you know that in order to keep a plant alive,	好吧,所以你知道,为了让植物活着,
31	you need to give the plant some water.	你需要给植物一些水。
32	But what happens if you give the plant too much water?	但如果你给植物太多水怎么办?
33	It dies.	它会死
34	And the human body is similar.	而人体相似.
35	Some glucose, everything's going great.	一些葡萄糖,一切都很好。
36	Too much glucose and problems start happening.	太多葡萄糖和问题开始出现。
37	Most of us are giving our bodies too much glucose.	我们大多数人都给我们的身体 太多葡萄糖。
38	And this leads to a whole bunch of symptoms.	这导致一大堆症状。
39	Cravings for sweet foods, chronic fatigue, brain fog,	渴望甜食 慢性疲劳 脑雾
40	inflammation, faster aging, hormonal issues,	炎症 加速衰老 激素问题
41	and then long-term the development of type 2 diabetes.	然后是2型糖尿病的长期发展
42	So my whole purpose is to teach people	我的目的就是教别人
43	how to eat the foods that they love,	如何吃他们喜欢的食物,
44	the starches and the sugars,	淀粉和糖,
45	in a way that's not going to cause problems.	一种不会造成问题的方式。
46	So how do you keep eating the spaghetti	你怎么一直吃意大利面条?
47	and the cookies and the bread	饼干和面包
48	in a way that is not going to damage your health?	以不会损害你健康的方式?
49	That's the whole thing.	这就是整个事情。
50	Talk to us about glucose spikes	跟我们说说葡萄糖钉子
51	and why are people measuring their glucose levels?	为什么人们在测量葡萄糖水平?
52	What does that show us?	这告诉我们什么?
53	And what are we trying to get our glucose to map at?	我们想让葡萄糖映射什么?
54	So when we eat a meal or food that contains a lot of glucose,	所以,当我们吃一顿饭或食物 含有大量葡萄糖,
55	so for example, a chocolate cake is a good option,	举例来说 巧克力蛋糕是个好选择
56	a good example or a plate of pasta	一个好例子或一盘面条
57	or anything else that starts your sweet.	或任何开始你甜蜜的东西。
58	When we deliver that glucose very quickly to our body,	当我们迅速把葡萄糖送到我们的身体
59	we experience what's called a glucose spike,	我们经历所谓的葡萄糖尖刺,
60	which means just a rapid increase	也就是说,快速增加
61	in how much glucose is in your body.	在你的体内有多少葡萄糖。
62	And if you're wearing glucose monitor, you will see this.	如果你戴着葡萄糖监视器 你会看到的
63	It will look like this mountain	看起来像山
64	that's just rising and rising and rising and then it crashes.	这只是升起 升起 升起 然后它崩溃。
65	You don't need to wear glucose monitor	你不需要戴葡萄糖监视器
66	to understand the benefits of my work, by the way,	顺便说一句 了解我工作的好处
67	but it's a cool visual tool.	但它是一个很酷的视觉工具。
68	So what happens in your body when we spike?	那么,你的身体会发生什么 当我们戳?
69	Why is it bad for us?	为什么对我们不利?
70	There are three main mechanisms that are going on	有三个主要机制正在展开
71	on a physiological level that make these spikes damaging.	在生理水平上 这些刺刺伤。
72	The first one has to do with our mitochondria.	第一个和我们的线粒体有关
73	The mitochondria are the powerhouse of the cell.	线粒体是细胞的动力所.
74	Most people remember that from biology class.	大多数人在生物学课上都记得这一点。
75	So your mitochondria are these little factories inside your cells	所以,你的线粒体是 这些小工厂 在你的细胞
76	that are responsible for turning glucose molecules into energy.	将葡萄糖分子转化为能量
77	They're incredibly important.	它们非常重要
78	The problem is when you give them a glucose spike,	问题是当你给他们一个葡萄糖钉子,
79	so when you deliver them a bunch of glucose molecules very quickly,	所以,当你给他们 一群葡萄糖分子 非常快,
80	they break down.	他们崩溃了。
81	They kind of go on strike.	他们罢工了
82	You know, it's like when you have so much to do on your to-do list	你知道,这就像 当你有这么多事情要做 在你的待办事务列表
83	that you're just like, I can't do anything.	你只是喜欢, 我无能为力。
84	I have to go nap.	我得去睡觉了
85	That's the feeling they get.	这是他们的感觉。
86	Overwhelmed by all these glucose molecules,	被这些葡萄糖分子所覆盖,
87	and they cannot do their job properly anymore.	他们再也不能正常工作了
88	And so what happens, you feel this as fatigue.	所以,会发生什么,你觉得这是疲劳。
89	So you keep eating this sugar and these carbs,	你继续吃这些糖和碳水化合物
90	but you're exhausted.	但你已经筋疲力尽了
91	You wake up in the morning, you're tired.	你早上醒来就累了
92	Going to the grocery store is exhausting.	去杂货店很累
93	Playing with your kids is draining.	和你的孩子玩 正在耗尽。
94	Your mitochondria are not functioning properly anymore.	你的线粒体已经不能正常运转了
95	And that's why one of the main symptoms of having glucose spikes,	这就是为什么有葡萄糖尖刺的主要症状之一,
96	which most of us have, is this sense of chronic fatigue.	我们大多数人都有这种长期疲劳的感觉。
97	The second thing that happens in our body when we spike	第二件事发生在我们体内 当我们猛刺
98	has to do with cooking.	和烹饪有关
99	So you know if you put something in the oven, like a chicken,	所以,你知道如果你在烤箱里放的东西, 像一只鸡,
100	and it goes from pink to brown, the chicken has cooked.	从粉色到棕色 鸡肉都煮熟了
101	And the browning process is called glycation.	而褐色过程则称为甘化.
102	The chicken has glycated.	鸡已甘化.
103	It has cooked.	它已经煮熟了。
104	Now, a human being, from the moment we're born,	从我们出生的那一刻起
105	we're slowly cooking.	我们在慢慢煮饭
106	We're slowly glycating.	我们正在慢慢地滑翔。
107	I know it sounds weird, but it's true.	我知道这听起来很奇怪,但这是真的。
108	For example, if you look at the cartilage of babies, it's white.	例如,如果看婴儿的软骨,就是白色的.
109	But if you look at the cartilage of somebody who's 100 years old,	但如果你看看100岁老人的软骨
110	the cartilage is brown.	软骨是棕色的。
111	We glycate.	我们欢呼吧
112	We brown as we age.	我们老的时候是棕色的
113	And so much so that glycation is actually pretty similar to aging.	如此之多 凝胶实际上与衰老相当
114	And then when we're fully glycated, when we're fully cooked,	然后当我们完全甘油, 当我们完全煮熟,
115	when we're fully aged, we die.	当我们完全老了,我们死了。
116	So glycation is a process that we can't stop.	因此,甘化是一个我们不能停止的过程。
117	We can't stop aging.	我们不能停止老化。
118	You know, there's billionaires trying to reverse aging,	你知道,有亿万富翁 试图扭转老化,
119	but so far they haven't been able to.	但他们还没有做到
120	But we can slow it down or speed it up.	但我们可以减速或加快速度.
121	And glucose spikes have something to do with this.	而葡萄糖尖刺与此事有关.
122	Right.	对
123	Glucose and glycation kind of sound like similar words.	葡萄糖和甘油类似类似词的声音.
124	It's because it is the glucose that is doing the glycating.	是因为它是葡萄糖 正在做甘油。
125	The aging.	衰老时.
126	Yep.	对
127	The cooking.	煮饭
128	So the more glucose spikes you have, the faster you age.	所以,你的葡萄糖钉子越多,年龄越快。
129	Wow.	珃
130	And this shows on your skin, you get more wrinkles,	你皮肤上出现这些东西,会更皱纹
131	and your organs slowly age as well.	你的器官也慢慢变老
132	So that's the second thing.	所以,这是第二件事。
133	I had no idea.	我当时不知道
134	Yep.	对
135	I did not know that.	我不知道这一点。
136	Yep.	对
137	Wow.	珃
138	And the third thing that happens when we have a glucose spike.	还有第三件事,当我们有葡萄糖升降。
139	Well, all of these processes, so the mitochondria and the glycation,	所有这些过程, 所以线粒体和甘油,
140	they also increase inflammation.	它们也会增加炎症。
141	And inflammation is just a nasty thing in the human body.	炎症只是人体的下流
142	It causes lots and lots of issues.	这引起了很多问题。
143	Today, three out of five people are going to die of an inflammation-based disease.	今五人之中,有三人因炎症而死,此为病也.
144	So inflammation is not good.	故炎则不善.
145	You want to bring that down.	你想把它拿下来。
146	And the third thing that happens when we have a glucose spike is that	第三件事是,当我们有葡萄糖尖刺时
147	your body knows that these spikes are not good for you.	你的身体知道这些钉子对你不好
148	Your body, when it senses this big glucose spike,	你的身体,当它感觉到 这么大的葡萄糖尖刺,
149	it calls your pancreas.	这叫胰腺
150	And it's like, hey, we need to get this glucose down.	这就像,嘿,我们需要 得到这个葡萄糖下来。
151	So your pancreas sends out a hormone called insulin.	你的胰腺会发出一种叫胰岛素的激素
152	And insulin is amazing.	胰岛素是惊人的。
153	And she grabs all the excess glucose molecules and stashes them away	她抓住所有多余的葡萄糖分子 把它们藏起来
154	into your liver, into your muscles, and into your fat cells.	进入你的肝脏、肌肉、脂肪细胞
155	And that's one of the ways that we gain fat on our body.	这是我们身体肥胖的方式之一。
156	But then too much insulin over time, that's the reason we get type 2 diabetes.	但是随着时间推移,胰岛素过多,这就是我们患2型糖尿病的原因。
157	So essentially, you have mitochondria, fatigue, glycation, inflammation, diabetes.	因此,基本上,你有线粒体,疲劳,凝胶,炎症,糖尿病。
158	And then a whole bunch of other symptoms you might feel,	然后一堆你可能感觉到的其他症状,
159	depending on your personal health history, like brain fog,	取决于你的个人健康史 就像脑雾
160	like hormonal issues that could lead to infertility, et cetera, et cetera.	如荷尔蒙问题可能导致不育,等等.
161	Basically, what I'm saying, Jay, is that if you want a healthy body, a healthy mind,	基本上,我的意思是,杰伊, 如果你想要一个健康的身体, 一个健康的心灵,
162	you need to make sure you're not on a glucose rollercoaster.	你得确定你不是在滑雪机上
163	Because otherwise, it's going to be very difficult for your body	否则你的身体会很困难的
164	to function and for you to feel your best	让你感到你最好的
165	if you're experiencing glucose spikes on a daily basis.	如果你每天都在经历葡萄糖激增
166	What are some of the hidden places glucose is that we may not see	有些隐藏的地方是葡萄糖 我们可能看不到
167	or may not understand that we can't figure out on a day-to-day basis?	或者我们可能不明白 我们无法在日常中找到答案?
168	Because I feel like when I went to that test of the no sugar cereal,	因为我觉得当我去测试 没有糖粒,
169	in my head, that didn't have glucose.	我脑子里没有葡萄糖
170	Only for me to understand it was the rice that it was made from	只有我明白,这是米是用
171	that was having that impact on me.	对我造成如此影响
172	Are there any others that you know that are hidden?	还有别的人知道吗?
173	Actually, breakfast food is usually a top offender, right?	事实上,早餐通常是顶级犯,对吧?
174	So orange juice, fruit smoothies, breakfast cereal.	橙汁 水果卷饼 早餐麦片
175	Even if they say no sugar or low in sugar,	即使他们说不吃糖或少吃糖
176	that doesn't mean they don't contain glucose.	这并不意味着它们不包含葡萄糖。
177	It just means they don't contain any table sugar.	它只是表示它们没有任何食用糖。
178	But they could also contain sugar from fruit, which is quote unquote, natural.	但它们也可能含有来自水果的糖,这是引文未引用的,自然的.
179	So it doesn't have to be claimed as an added sugar in a package, right?	所以不需要在包装中声称是加糖,对吧?
180	Breakfast foods, huge, huge, huge offenders.	早餐食品,巨大的,巨大的,巨大的罪犯。
181	And then kind of like funny things that you wouldn't expect,	然后,有点像滑稽的事情 你不希望,
182	like eating a lot of grapes.	喜欢吃很多葡萄。
183	If you eat 50 grapes, that's actually a lot of sugar	如果你吃50个葡萄,这其实是很多糖
184	because the fruit that we eat today has been bred	因为我们今天吃的水果是种出来的
185	to be extremely high in sugar and concentrated in sugar.	以极高的糖量 集中的糖量
186	But I think breakfast foods are one of the biggest ones.	但我认为早餐是最大的食物之一。
187	Oh, also dried fruit.	哦,还有干果。
188	People don't realize that it's not because something comes from fruit	人们不知道这不是因为果实的缘故
189	that it's good for you.	对你有好处
190	Dried fruit or fruit smoothie or fruit juice can contain, you know,	干果或水果滑冰 或果汁可以包含,你知道,
191	tens and tens of grams of sugar, even though it originally came from a fruit.	糖分几十克,即使最初来自水果.
192	But your body doesn't care whether sugar came from an orange juice	但你的身体不在乎糖是不是来自橙汁
193	and is now in an orange juice or whether sugar came from a beetroot	现在在橙汁里 或者是甜菜里的糖
194	and is now in a can of Coca-Cola, right?	现在在可口可乐的罐子里,对吧?
195	Those sugar molecules will both lead to a glucose spike.	这些糖分子都会导致葡萄糖突起.
196	Yeah, and it's interesting because I think the way we've been trained	是的,这很有趣,因为我觉得我们训练的方式
197	to have a sweet breakfast, I've switched to savory breakfast last year	吃个甜美的早餐 我去年换了美味的早餐
198	and that's something you are a big, big, big part of.	你是一个大,大,大的一部分。
199	That's a big hack of mine, yes.	那是我的大黑客 没错
200	Yeah, talk to us about that switch.	是啊,跟我们谈谈开关。
201	Well, listen, the glucose spike that we experience after breakfast	听着,我们早餐后所经历的葡萄糖尖峰
202	is going to control the rest of our day.	将控制我们剩下的一天。
203	So if you eat in the morning something that is pure glucose,	如果你早上吃些纯葡萄糖
204	like most of us do, right?	像我们大多数人一样,对不对?
205	我在橙汁和Nutellacrepes上长大 所以我知道
206	Sounds amazing.	听起来很棒
207	It was amazing.	这是惊人的。
208	But then at 10.30, I was exhausted because I was crashing.	但10点30分,我因坠机而筋疲力尽
209	My glucose levels were crashing and I was super, super hungry	我的葡萄糖水平崩溃了 我超级,超级饥饿
210	because after a big spike, you experience a big crash	因为经过一次猛烈的轰击之后 你就会遇到一次大撞击
211	and that crash activates the craving center in your brain	坠机会激活大脑中的渴望中心
212	and literally tells you, Jay, go find some chocolate, you know?	告诉你,杰伊,去找点巧克力
213	And you cannot resist that urge.	你无法抗拒这种冲动
214	So your breakfast, if you're having a big glucose spike at breakfast,	所以,你的早餐, 如果你有一个大 葡萄糖尖刺在早餐,
215	you're setting yourself up for a day of cravings, fatigue, inflammation	你为一天的渴望 疲劳 炎症而设
216	and you're going to feel quite awful.	你会感觉很糟
217	An important switch to make is to switch from a sweet breakfast	一个重要的切换 就是从甜蜜的早餐切换
218	to a savory breakfast built around protein, right?	在蛋白质周围做的美味早餐,对吧?
219	Whatever kind of protein you like, maybe it's dairy, maybe it's tofu,	不管你喜欢什么样的蛋白质, 也许它是乳制品, 也许它是豆腐,
220	maybe it's protein powder, maybe it's leftover fish from last night,	或许是蛋白质粉 也许是昨晚剩下的鱼
221	maybe it's eggs, whatever kind of protein you want,	也许这是鸡蛋, 无论你想要什么蛋白质,
222	that's going to keep your glucose levels nice and steady.	让你的葡萄糖水平保持平稳
223	Add some healthy fats in there and you can have some starch	里面加点健康的脂肪,你可以吃点淀粉
224	like a slice of bread for taste.	就像吃面包一样
225	But importantly, a savory breakfast contains nothing sweet	但重要的是,一个美味的早餐 没有任何甜蜜的
226	except if you want some for taste, some whole fruit, right?	除非你想尝尝, 水果,对不对?
227	And you know, all those sweet breakfast foods that you love,	你知道,所有的甜早餐 你爱,
228	you don't have to say goodbye to them completely.	你不必跟他们完全道别
229	The best time to have them is for dessert after lunch or after dinner.	最好在午餐后或晚饭后吃甜点
230	Because if you eat something that contains a lot of glucose,	因为如果你吃的东西 含有大量的葡萄糖,
231	something starchy or sweet, after a meal,	吃过一顿饭后 吃过一顿甜食
232	the glucose molecules are not going to arrive as quickly into your bloodstream	葡萄糖分子不会很快进入你的血液
233	because there's already going to be food in your stomach.	因为你的胃里已经有食物了
234	The worst time to eat starches and sugars is breakfast.	吃淀粉和糖的最糟糕的时候是早餐.
235	Your body is super empty.	你的身体是超级空的。
236	So anything you eat goes to your bloodstream in a second, right?	所以,你吃的任何 进入你的血液 在一秒钟,对不对?
237	But it's actually the meal of the day where most of us eat just starches and sugars.	但它实际上是一天的晚餐 我们大多数人只吃淀粉和糖。
238	Think about the typical breakfast.	考虑一下典型的早餐
239	Orange juice, oats with honey on them, breakfast cereal, fruit smoothies.	橙汁 上面有蜂蜜的燕麦片 早餐麦片 水果卷饼
240	Oatmeal with raisins.	以葡萄干为食.
241	Exactly.	没错
242	And then you wonder why most of us feel so terrible throughout the day.	然后,你想知道为什么我们大部分人 一天到晚感到如此可怕。
243	Why it's 4 p.m. and we're exhausted and we need coffee or Red Bull.	为什么是下午4点,我们累坏了 我们需要咖啡或红牛。
244	We have cravings all throughout the day.	我们整天都渴望
245	Even at night, your breakfast controls how you feel for the whole day.	即使晚上,你的早餐 控制你的感受 一整天。
246	I think switching from a sweet breakfast to a savory breakfast	我想从甜蜜的早餐到美味的早餐
247	is almost like, you know in the movies when they go through the mirror,	几乎就像,你知道在电影里 当他们通过镜子,
248	it's a parallel universe and you really feel so different.	这是一个平行的宇宙, 你真的觉得如此不同。
249	Absolutely.	当然
250	So, so, so different.	所以,这样,如此不同。
251	All of a sudden you have steady energy.	突然间,你有稳定的能量。
252	Your brain is clear.	你的大脑是清晰的。
253	You feel good.	你感觉很好。
254	You feel like yourself.	你感觉就像你自己
255	You're not controlled.	你没有得到控制。
256	You're not a victim to these cravings anymore.	你不再是这些渴望的受害者了
257	What should someone eat at 3 p.m. when they're tired?	下午3时有人累了该吃什么?
258	Because everyone has that post lunch, you know, slump, afternoon slump.	因为每个人都有那个后午餐, 你知道,低迷,下午低迷。
259	They do, but it actually can go away.	是的,但它实际上可以消失。
260	If you steady your glucose levels and if you no longer have these spikes,	如果你把葡萄糖水平稳定下来 如果你不再有这些刺
261	you don't have to feel that post meal slump anymore.	你不必再感觉到饭后低潮了
262	Because generally that slump comes from your glucose having spiked and now dropping.	因为一般来说,这种低迷 来自于你的葡萄糖 猛增,现在下降。
263	Because after every spike, there's a drop.	因为每次刺刺后,都会有下降.
264	And this drop can make you feel really, really, really tired.	这滴能让你感到非常,非常,非常的累。
265	So if you feel those symptoms of the post meal crash,	所以,如果你感觉到那些症状 在饭后崩溃,
266	the best thing to do is to start with your breakfast.	最好从早餐开始
267	So have a savory breakfast.	吃个美味的早餐吧
268	Then the second thing I would recommend is at that at lunchtime,	接下来我要推荐的第二件事 就是午餐时间
269	make sure that you start your meals with a specific type of ingredient	保证你开始用特定种类的原料
270	that is going to help balance your glucose levels.	这将帮助平衡你的葡萄糖水平。
271	And before I tell you what that is,	在我告诉你那是什么之前
272	I want to tell you about this amazing research study, Jay.	我想告诉你这个惊人的研究 Jay
273	So researchers looked at a meal and they found that	于是研究人员看了一顿饭 他们发现
274	if participants ate the elements of that meal in a specific order,	如果与会者按具体顺序吃下饭的元素,
275	they could reduce the glucose spike of the meal by up to 75%.	它们可以把餐食的葡萄糖升降75%
276	Huge.	巨大的。
277	That's huge.	这是巨大的。
278	Without changing how much they're eating,	没有改变他们吃多少,
279	without changing what they're eating overall, just by changing the order.	不改变他们的总体饮食, 只是通过改变顺序。
280	And when I was in school, I remember biology teachers telling us,	当我在学校的时候 我记得生物学老师告诉我们
281	oh, when you eat, it all becomes a big soup in your stomach.	哦,当你吃的时候, 它都变成一个大汤 在你的胃里。
282	And so I thought, how is this possible?	所以我想,这怎么可能?
283	How can the order in which you eat the elements of meal have an impact?	饮食元素的顺序如何影响?
284	So the research is fantastic.	所以研究是惊人的。
285	It turns out that when you start your meals with vegetables,	结果发现当你开始用蔬菜吃饭时
286	the fiber in the veggies, when you eat it first,	在蔬菜中的纤维, 当你先吃它,
287	has time to coat your upper intestine and create a sort of protective mesh,	有时间涂上你的上肠 并创建某种保护网,
288	okay, like a shield on the walls of your intestine.	好吧,像盾 在你的肠壁上。
289	And that shield then slows down how quickly the rest of the meal	那块盾牌会减慢食物的余下时间
290	is going to access your bloodstream.	进入你的血液
291	How quickly the molecules from the rest of the meal	余饭的分子有多快
292	are going to make their way into your bloodstream.	将进入你的血液
293	And so veggies first is this very important hack.	所以蔬菜首先是这个非常重要的黑客。
294	Now, the scientists-	科学家们...
295	I used to always eat my veggies last.	我以前总是最后吃蔬菜
296	Really?	真的吗?
297	Because you hated them?	因为你恨他们?
298	Yeah, because you eat all their carbs first and all the rest of it.	是的,因为你吃 他们所有的碳水化合物 首先和其余的。
299	You're like, oh yeah.	你就像,哦,对。
300	And you know, actually, so when you go to restaurants,	事实上 当你去餐馆的时候
301	they often give you bread at the beginning of the meal.	他们经常在饭开始时给你面包。
302	And actually it's pretty smart.	实际上它相当聪明。
303	So I think there's a whole conspiracy here.	所以我觉得这里有整个阴谋
304	Because if you give people some bread at the beginning of your meal,	因为如果你在开饭的时候给人们一些面包
305	so you're super hungry, you eat the bread,	所以,你超饿, 你吃面包,
306	bread is starch, it turns to glucose.	面包是淀粉, 它变成葡萄糖。
307	So very quickly you experience this glucose spike.	很快你就能体验到这种葡萄糖尖刺。
308	And about 90 minutes later, you're crashing.	大约90分钟后 你就要崩溃了
309	And that's when the waiter comes over and is like,	服务员就在这时过来说
310	hi, anybody would like some dessert?	有人要吃甜点吗?
311	And at that point, you're feeling this intense craving for sugar	那时,你感到对糖的强烈渴望
312	because of that glucose drop.	因为葡萄糖的下降。
313	So you're going to order dessert.	所以你要点甜点
314	Wow, that makes sense to me.	哇,这对我来说是有道理的。
315	I love bread at the start and dessert at the end.	一开始我喜欢面包,最后是甜点
316	But the best thing to do actually is to delay that bread.	但最好的办法其实是拖延面包。
317	And first have your veggies and then have your main dish	先吃蔬菜,然后吃主菜
318	and have the bread during the main dish or after the main dish.	并在主菜或主菜之后有面包。
319	And that way you can still enjoy the bread.	这样你还可以享受面包
320	But the glucose molecules are going to be protected by that fiber mesh	但是葡萄糖分子会受到纤维网的保护
321	and not going to create that big of a spike.	而不是制造这么大的钉子。
322	So you won't feel those cravings 90 minutes later.	90分钟后你就不会感觉到这些渴望了
323	You won't feel the energy crash.	你不会感觉到能量崩溃的
324	So that's another super important hack.	所以这是另一个超级重要的黑客。
325	And if you do nothing else, just at your next meal,	如果你再不做别的事 就下次吃饭的时候
326	eat what you would normally eat.	吃你通常吃的东西。
327	Just add a plate of vegetables to the beginning of your meal.	只要在饭前加一盘蔬菜.
328	And it can be three baby carrots.	它可以是3个婴儿胡萝卜。
329	It can be some beautiful roasted cauliflower with tahini or whatever.	它可以是 一些美丽的烤菜花 与塔希尼什么的。
330	It can be some salad.	可以吃点沙拉
331	It can be any sort of veggies you have in your fridge.	它可以是任何种类的蔬菜 在你的冰箱。
332	And tomatoes count as well.	而番茄也算数.
333	And you'll see how different you feel after the meal.	则见食后觉有异.
334	No crash, no cravings.	没有坠机,没有渴望。
335	And you know you're also helping your body become healthier from within.	而且你知道你还帮助你的身体 从内部变得更健康。
336	And interestingly, Jay, this hack actually has a lot of parallels in cultural habits.	有趣的是,杰伊,这个黑客 实际上在文化习惯上有很多相似之处。
337	So I'm French, and in France, we have this tradition of crudités	我是法国人,在法国我们有这种传统
338	at the beginning of a meal, which is raw veggies.	在一顿饭的开头,这是生菜。
339	In Italy, they have antipasti, which is generally vegetables	在意大利,他们有抗帕斯蒂, 通常是蔬菜
340	at the beginning of the meal.	于饮食之初.
341	In the Middle East, you usually start your meals with herbs eaten by the bunch.	在中东,你通常用被一群人吃掉的草药开始吃饭.
342	So none of the stuff I'm talking about is that revolutionary.	所以我所说的都不是革命性的
343	It's kind of common sense.	一种常识.
344	But we've lost touch with these traditions.	但是,我们失去了与这些传统的联系。
345	And now we understand the science behind them.	现在我们了解他们背后的科学
346	So I want us to bring them back.	所以我要我们把他们带回来
347	Yeah, that's spectacular.	是啊,这是壮观的。
348	There was a study you were about to quote, and then I cut you off with my joke.	有个研究你即将引用, 然后我用我的笑话切断你。
349	I don't know, you were about to say, and the study says,	我不知道,你正要说, 和研究说,
350	and then I said, I used to eat my vegetables last.	然后我说,我曾经吃我的蔬菜最后。
351	I think I was just talking about the food order.	我想我只是在说食物订单
352	So 75%.	百分之七十五 所以说
353	And so ideally, from a scientific standpoint,	因此,从科学角度来说,
354	you would always start your meals with the veggies,	你总是用蔬菜开始吃饭,
355	then the proteins and the fats, and then the carbs last, the starches and sugars last.	然后是蛋白质和脂肪 然后是卡布 淀粉和糖
356	Now, you know, that's a scientific theory.	现在,你知道, 这是一个科学理论。
357	And if you want to decompose your meal and do that specific order,	如果你想分解你的餐食 并做特定的顺序,
358	you can.	你当然可以
359	But I think from this science,	但我认为从这个科学来看,
360	we can just extract the most important piece of information,	我们可以提取最重要的信息,
361	which is veggies first,	首先是蔬菜,
362	and the carbs towards the end of the meal to reduce the spike.	和碳酸盐接近餐末 以减少悬崖。
363	I think that's so practical.	我觉得这很实际
364	I think all of us can at least do that with whatever's on our plates.	我想我们大家至少可以用盘子里的东西来做
365	And if we can just make that shift today,	如果我们今天能做这个转变
366	we're going to start to see the benefit,	我们要开始看到好处,
367	and that will hopefully push us in that direction.	希望这将推动我们朝着这个方向前进。
368	Exactly.	没错
369	And then naturally, you crave less sugar, and you feel better.	然后自然地,你渴望少糖,你感觉更好。
370	And it's these small tweaks.	和这些小的we。
371	And you don't have to cut out foods.	亦不须切食.
372	We're not talking about restricting how much you're eating.	我们不是说限制你吃多少
373	I'm actually telling you to add food to your meal,	我其实是叫你把食物加进你的饭里
374	and that is going to improve your health.	这会改善你的健康状况。
375	So veggies first.	故先调味.
376	That's another very key hack that I recommend people try out.	这是另一个非常关键的黑客 我建议人们尝试。
377	What's the connection between blood sugar levels and mental health?	血糖水平与心理健康之间有什么联系?.
378	Because I think, again, even though we are making those connections now,	因为我想,再次, 即使我们现在正在做这些连接,
379	I think often we don't recognize how correlated our diet and our mental health is.	我认为我们常常不知道 我们的饮食和精神健康有多相关
380	That's the reason I got into this in the first place.	所以我才刚开始卷入这件事
381	So when I was a teenager, I had an accident.	所以当我还是青少年时,我发生了意外。
382	I broke my back jumping off a waterfall.	我从瀑布上摔断了背
383	Had very intense surgery.	做了非常紧张的手术。
384	I have lots of metal in my back now.	我背上有很多金属
385	And physically, I was fine because you recover fast when you're that young.	身体上,我很好 因为你年轻的时候恢复得很快
386	But then my mental health started going really down the drain.	但后来我的精神健康 开始下降。
387	So anxiety, depression, depersonalization.	因此焦虑,抑郁,人格解体.
388	I felt like my brain was completely broken.	我感觉我的大脑完全断了
389	I didn't feel like myself anymore.	我不再像自己一样了
390	And I went on a journey to try to understand how to get better.	我踏上了一段旅程 试图理解如何变得更好。
391	And that's what got me studying biochemistry.	这让我开始学习生物化学。
392	That's what got me into genetics.	这让我进入遗传学。
393	And then almost 10 years after my accident, 10 years of darkness,	在我出事近十年后 十年的黑暗中
394	I finally had my first clue.	我终于有了我的第一个线索。
395	I was part of a pilot experiment.	我是飞行员实验的一部分。
396	And during it, I could wear a glucose monitor.	在此期间,我可以戴一个葡萄糖监视器。
397	And I saw, Jay, that the days where my glucose levels	我看见,杰伊,我的葡萄糖水平
398	were spiking and dropping a lot, my mental health was worse.	我的心理健康状况更差
399	And the days when my glucose levels were steady,	当我的葡萄糖含量稳定的时候
400	my mental health was so much better.	我的精神健康好多了。
401	And this changed everything for me because I had been	这改变了我的一切 因为我一直
402	completely lost for the better part of a decade,	在十年的好时光里完全迷失了
403	trying to understand what the heck I could do to improve my mental health.	试图理解我能做些什么来改善我的心理健康。
404	And I was lost, let me tell you.	我迷路了 让我告诉你
405	And nobody said, oh, you should look at your lifestyle.	没有人说,哦,你应该看看你的生活方式。
406	But in that moment, I remember that day,	但在那一刻 我记得那天
407	I was feeling one of these episodes come on of depersonalization,	我觉得其中之一 发生在人格解体,
408	which is this horrible mix of brain fog,	这就是脑雾的可怕组合
409	feeling like a stranger in your own body.	感觉自己身体里是个陌生人
410	I mean, it's terrible.	我的意思是,这是可怕的。
411	And I scan my glucose monitor and I see one of the biggest	我扫描了我的葡萄糖显示器 我看到一个最大的
412	glucose spikes I had ever seen.	我见过的葡萄糖钉子
413	And so I started putting two and two together.	所以我开始把两个和两个放在一起。
414	I said, wait a minute.	我说,等一下
415	Is it possible that this glucose spike is actually causing this episode?	会不会是这种葡萄糖尖刺 导致这一集?
416	Anyway, so that opened the gates really wide for me.	总之,那为我打开了大门
417	I was like, wow, this is fascinating.	我当时想,哇,这很迷人。
418	And I started doing all the research I could.	我开始做我所能做的研究。
419	And I saw that I wasn't alone, that most people experience	我看到我不是孤独的,大多数人都经历
420	glucose spikes on a daily basis, even if they don't have diabetes.	即使没有糖尿病 葡萄糖也会每天激增
421	And that these spikes are correlated to all the things we spoke about	这些刺痕与我们所说的一切有关
422	and to mental health.	和心理健康。
423	So as I started managing my glucose levels, my mental health started improving.	因此,当我开始管理我的葡萄糖水平, 我的心理健康开始改善。
424	And so what's the connection?	那有什么关系?
425	Well, the cells in your brain also use glucose for energy.	你脑中的细胞也会用葡萄糖来获取能量。
426	And so, you know, those three things I talked about,	所以,你知道,这三件事 我谈论,
427	the mitochondrial damage, the glycation, the inflammation, the insulin,	线粒体损伤 凝胶 炎症 胰岛素
428	your brain cells also feel these consequences of spikes.	你的脑细胞也感受到了这些突刺的后果.
429	And we don't fully understand how the brain works,	我们不完全理解大脑是如何工作的,
430	but we do understand that when these things happen in the brain, it's not good.	但是我们明白,当这些事情发生在大脑里时,那就不好了。
431	We also know that glucose spikes impact tyrosine levels.	我们还知道,葡萄糖尖刺会影响特罗素水平。
432	And tyrosine is an important molecule that regulates our mood.	而ty是调节我们情绪的重要分子.
433	I want to tell you about another really fun study.	我想告诉你另一个有趣的研究。
434	Yeah, please.	是的,请。
435	Okay.	摆
436	Yeah, please.	是的,请。
437	Fascinating.	异闻.
438	So bless these scientists.	因此,祝福这些科学家。
439	They're so amazing.	他们是如此惊人。
440	Okay, so let me tell you what this study is.	好吧,让我告诉你这个研究是什么。
441	So scientists recruited 200 married couples.	于是科学家招募了200对已婚夫妇.
442	They gave each person in the couple a voodoo doll representing their spouse.	他们给夫妇每人一个代表配偶的巫术娃娃.
443	Wow.	珃
444	I know.	我知道,我记得
445	They told the married people to please, over the next six weeks,	他们告诉已婚的人请 在接下来的六个星期里
446	put a pin in the voodoo doll every time your spouse annoys you.	每次你的配偶惹恼你的时候 在巫毒娃娃里插个针
447	And then at the end of the six weeks, the scientists got all the voodoo dolls back	六周后 科学家们把巫毒娃娃都拿回来了
448	with all the pins in them, and they measured the participants' glucose levels.	他们测量了参与者的葡萄糖含量
449	They found that the people who had the most irregular glucose levels	他们发现,最不规则的葡萄糖水平的人
450	had put the most pins in the voodoo doll representing their spouse.	在代表配偶的巫术娃娃里 插了最深的针
451	And that's where the tyrosine hypothesis started coming up.	特罗西安假说也从此开始出现.
452	They saw that being on a glucose rollercoaster can impact how irritable you are,	他们看到,在葡萄糖滚筒上 会影响你有多刺激,
453	how you see those around you, how nice you are, how triggered you are by your spouse.	你如何看待周围的人, 你有多好, 如何触发你是你的配偶。
454	So if you ever feel irritated, agitated, like, oh, so annoying this person, hit them.	所以如果你觉得烦躁,躁动, 喜欢,哦,如此烦人的人,打他们。
455	Well, maybe your glucose levels have something to do with it.	也许你的葡萄糖含量和它有关
456	So whether you're trying to improve irritability,	所以,如果你试图提高刺激性,
457	hangriness, mental health, anxiety, depression, whatever,	饥饿 心理健康 焦虑 抑郁 不管是什么
458	managing your glucose levels, again, is a key foundation in the house of your health.	管理你的葡萄糖水平, 也是你身体健康的关键基础。
459	And for me, like, it wasn't everything, right?	对我来说,不是一切,对吧?
460	After I managed my glucose levels, I had to go to therapy, do EMDR, do lots of other stuff.	在我控制了葡萄糖水平后, 我不得不去治疗,做EMDR,做很多其他的事情。
461	But it gave me a foundation that was so necessary as that first step.	但它给了我一个基础 作为第一步是如此必要。
462	Yeah, well, I think what you're laying up there for us,	是啊,我想你在那里为我们准备什么,
463	and that's definitely what I've discovered in my own journey of mental health and well-being,	这绝对是我在 自己的精神健康和幸福的旅程中发现的,
464	is just that you're just making it harder for yourself	只是你让自己更难受
465	when you're not using everything at your disposal.	当你没有利用你所拥有的一切时
466	And I was definitely someone who had used mindfulness and meditation	我绝对是用心和冥想的人
467	in order to master the mind, but I didn't realize	为了掌握思想 但我没意识到
468	how hard that was when your body was slowing you down.	你的身体在减速时有多难
469	And actually, if your body was with you,	实际上,如果你的身体和你在一起,
470	the kind of revelations and breakthroughs you could have were limitless.	这种启示和突破是无限的。
471	But when your body wasn't with you, or for some people, when their mind's not with their body,	但当你的身体不和你在一起, 或者有些人, 当他们的思想不与他们的身体,
472	it slows you down and it makes everything so much harder.	它会拖慢你 并且它使一切如此困难。
473	And I couldn't recommend that more to people.	我无法向人们推荐更多。
474	Like, if you're someone who loves meditating and you love mindfulness,	喜欢,如果你是一个谁爱 冥想,你爱的意念,
475	but you're not taking care of your body and you're not looking at your glucose levels	但你没有照顾好你的身体 也没有注意你的葡萄糖水平
476	or your sleep, take a look at it.	或者睡觉,看看它。
477	It's only going to make you a better meditator.	这只会让你成为更好的冥想者.
478	And if you're the other way around where you're like,	如果你是另一个你喜欢的地方,
479	the physical stuff for me is easy.	身体上的东西对我来说很简单。
480	I feel really fit and healthy.	我觉得自己很健康
481	It's really important to add the other side as well,	加上另一边也是很重要的
482	because you have no idea how good you can feel.	因为你不知道你能感觉到什么
483	It's all connected.	皆是连络.
484	And to give you another example, I've been recently really into weightlifting.	再举个例子,我最近非常喜欢举重。
485	So it feels really good.	感觉真好
486	My body feels strong.	我的身体很强壮
487	And I've noticed also my mental resilience has improved	我注意到我的精神恢复能力也得到了提高
488	as my physical resilience has improved.	我的身体恢复能力得到了提高
489	So I'm able to manage stress better.	所以我能更好地应付压力
490	I feel stronger.	我感觉更强壮
491	And that's because you train your nervous system.	那是因为你训练你的神经系统。
492	Your body and your brain are connected by your nervous system, right?	你的身体和大脑都是由神经系统连接起来的 对吧?
493	And so when you improve your physical health,	所以当你改善身体健康时
494	your nervous system improves and your mental health improves as well.	神经系统改善 心理健康也改善
495	It's all connected.	皆是连络.
496	Yeah, no, that's great.	是啊,不,这是伟大的。
497	What about for our snackers?	我们的小吃店怎么样?
498	Our snackers that are listening who are saying,	我们的零食者听谁说,
499	Jesse, I love this advice.	杰西,我喜欢这个建议。
500	I can do that for my meals, but I'm a big snacker.	我可以做我的饭, 但我是一个大小吃家。
501	And I turn towards, I mean, today, if you look at it,	我转向,我的意思是,今天, 如果你看看它,
502	whether it's a protein bar,	不管是蛋白质棒,
503	but I guess protein bars is such a common go-to snack,	但我猜蛋白质棒 是一种常见的去吃点心,
504	but they have really high sugar.	但他们有非常高的糖。
505	It depends on the bar.	这取决于酒吧。
506	It really depends.	这真的取决于。
507	So look at the ingredients always.	所以,看的成分总是。
508	And if you so when you look at the ingredients list	如果你看成份清单时是这样
509	on the back of a product, they are ordered by weight.	在产品背面,它们按重量排序。
510	So if the first ingredient says sugar,	所以,如果第一个成分说糖,
511	that means sugar is the most important ingredient in that product.	这意味着糖是产品中最重要的成分。
512	And then they decrease in weight.	然后减重.
513	So if you see in the first five ingredients of anything,	所以,如果你看到的东西的前五种成分,
514	whether it's a protein bar or yogurt,	不管是蛋白质棒还是酸奶
515	if there's any type of sugar in the first five ingredients,	如果前五种成分中有任何种类的糖,
516	then that product is dessert.	然后,产品是甜点。
517	Okay.	摆
518	So if it says like-	所以如果上面写着...
519	That's such a great tip.	这么好的提示
520	And it doesn't have to say just sugar.	也不必只说糖
521	It can say something like date puree, honey, dextrose,	它可以说一些东西 像约会纯洁,蜂蜜,德克斯特罗斯,
522	fruit juice concentrate.	果汁浓缩.
523	In glucose revolution, I have the whole list,	在葡萄糖革命中,我有整张名单,
524	but manufacturers use lots of fancy words	但厂商会用很多花言巧语
525	to not make it sound like just cane sugar.	不让它听起来像只是蔗糖。
526	But actually, it's just cane sugar.	但实际上,这只是蔗糖.
527	It's all the same molecules, right?	都是一样的分子,对吧?
528	So sometimes you could-	所以有时候你可以...
529	Body's not telling the difference, as you said.	躯体没有如你说的区别
530	No, no difference.	不,没有区别。
531	So that's for the protein bar.	所以这是蛋白质棒。
532	And then for the snackers.	然后为小吃者.
533	Okay, I have a hack that's called putting clothing on your carbs.	好吧,我有一个黑客 叫做把衣服 在你的碳水化合物。
534	Anytime you eat carbs, so carbs being starches or sugars,	每当你吃碳水化合物, 所以碳水化合物是淀粉或糖,
535	make sure to never eat them naked.	确保永远不要吃他们裸体。
536	And by naked, I mean on their own.	和通过裸体,我的意思是自己。
537	So never snack on just a piece of bread	所以永远不要吃面包
538	or never snack on just a cookie.	或者从不吃饼干
539	Always add some clothing, which means protein, fat or fiber,	总是添加一些衣服, 这意味着蛋白质,脂肪或纤维,
540	which means, for example, adding some avocado to the bread	这意味着,比如说,在面包中添加一些鳄梨
541	or some cheese, which means, for example,	或一些奶酪, 这意味着,例如,
542	adding five almonds to the cookie or Greek yogurt, right?	在饼干或希腊酸奶上加五颗杏仁 对吧?
543	So if you love snacking, remember this hack.	如果你喜欢吃零食 记住这个黑客
544	Put clothing on your carbs.	把衣服放在你的碳水化合物上。
545	Never eat your carbs naked.	从不裸体吃你的碳水化合物.
546	That way you'll have less of a glucose spike.	这样你就不会有葡萄糖钉子了
547	Because the risk, Jay, is that our snacks kick off	因为冒险的是,杰伊,我们的小吃会开
548	that cravings roller coaster.	渴望过山车。
549	Because between meals, our stomach is empty.	因为吃饭之间 我们的胃是空的
550	So same concept as for breakfast.	和早餐一样
551	You don't want to eat too much sweet stuff.	你不想吃太多甜的东西。
552	Otherwise, it's going to make a big spike.	否则,它会成为一个大钉子。
553	And you're not going to feel very good 90 minutes later.	90分钟后你不会感觉很好
554	This is actually genius.	这真是天才
555	If you're listening to this right now,	如果你正在听这个
556	none of us have any excuses to shift this around.	我们没有任何借口来改变这种情况。
557	Genuinely, I'm listening to you just going, thank you.	老实说,我听到你刚走,谢谢。
558	Thank you so much.	非常感谢
559	Because I think it's so often when you're hearing about	因为我觉得当你听到
560	how to change your diet and your food,	如何改变你的饮食和食物,
561	it just sounds so hard and so complex.	它只是听起来如此艰难和复杂。
562	And it feels like, God, where do I even start with this?	感觉就像,上帝, 我从哪里开始呢?
563	And here we are just making really basic connections	在这里,我们只是 真正基本的连接
564	that we can all do very, very simply.	我们能做的非常,非常简单。
565	And it helps you with your energy,	它帮助你的能量,
566	with your mood, with your skin.	你的心情,你的皮肤。
567	But also for serious health conditions,	但对于严重的健康状况,
568	like type 2 diabetes, this is the way out, right?	像2型糖尿病, 这是出路,对不对?
569	If you have type 2 diabetes,	如果你得了2型糖尿病,
570	if one of your parents, grandparents has it,	如果你的父母之一, 祖父母有它,
571	it can be quite challenging to know how to get out of it.	要知道如何摆脱它可能相当困难。
572	And it can feel like either I have to go on this extreme diet	感觉好像我不得不去吃这种极端的饮食
573	and never eat carbs ever again,	永远不要吃碳水化合物,
574	or I'll do this medication.	否则我会做这个药。
575	And what I want to offer with these hacks	和我想提供 与这些黑客
576	is an easy way to take back some control over your glucose levels	很容易控制你的葡萄糖水平
577	because type 2 diabetes is reversible.	因为2型糖尿病是可逆的
578	It is not a genetic hereditary disease	这不是遗传性疾病
579	that you can't do anything about.	你什么也做不来
580	You can improve it.	你可以改进它。
581	I see people put it into remission every single week	我看见人们每星期都把它放回原处
582	using this work in concert with their doctor, of course.	当然,用这个工作 与他们的医生一致。
583	But this is the kind of stuff that can turn your health around.	但这种东西可以改变你的健康。
584	And instead of getting sicker as you age,	而不是越老越恶心
585	your health can improve as you age.	您的健康会随着年龄的增长而改善。
586	And don't we all want that?	我们不都希望这样吗?
587	That's the dream, you know?	这就是梦想,你知道吗?
588	Absolutely.	当然
589	What is the best advice you've ever heard or received	最好的建议是什么?
590	when it comes to health?	在健康方面?
591	Symptoms are messages.	症状是信息。
592	I'm going to let you expand because I like that.	我会让你扩张 因为我喜欢这样
593	If you feel symptoms from acne to psoriasis to infertility to brain fog,	如果你觉得有症状 从疮、刺、不孕、脑雾
594	these are not something to suppress.	这些不是要压制的
595	They are messages.	它们是信息。
596	They are your body trying to communicate with you	他们是你的身体 试图与你沟通
597	to tell you, hey, there's something wrong.	告诉你,嘿, 有点不对劲。
598	I need your help.	我需要你的帮助。
599	Don't suppress.	勿压制.
600	Don't feel bad about the symptoms.	别对症状感到难过
601	Flip the script.	翻转剧本。
602	Talk to your body.	与身体说话.
603	Okay, why is there all this eczema on my arm?	好吧,为什么我的手臂上有这些乳头?
604	What's going on?	这是怎么回事?
605	That's inflammation.	这是炎症。
606	That's inside.	这是里面。
607	Can I help you?	有什么事吗?
608	You see what I mean?	明白我的意思了吗?
609	So symptoms are messages.	症状就是信息
610	How do you think we often process symptoms instead of as messages?	你觉得我们怎么处理症状 而不是信息?
611	We think our body is fighting us.	我们认为我们的身体在反抗我们。
612	We're like, body, why are you against me?	我们就像,身体, 你为什么反对我?
613	We don't understand.	我们不明白
614	It's crying for help.	It哭求救.
615	It's not against.	不违.
616	Your body just wants to keep you alive.	你的身体只想让你活着
617	Your body is not trying to be annoying.	你的身体并不想让人讨厌
618	I promise.	我保证
619	Your body is trying to keep you alive.	你的身体试图让你活着。
620	That's so good.	赞曰.
621	I love that.	我喜欢
622	Your body is not trying to be annoying.	你的身体并不想让人讨厌
623	I love that.	我喜欢
624	No, it's so true.	不,这是真的。
625	And your body is so much smarter than you.	你的身体比你聪明多了
626	So much smarter than you.	比你聪明多了
627	Listen to it.	听其语.
628	It's got stuff to teach you.	有东西教你。
629	That's such great insight.	这是如此伟大的见解。
630	Next time you come, we're going to talk about that.	下次你来的时候 我们再谈这个
631	I love that.	我喜欢
632	That's really hit according to me.	据我说,这是真的打击。
633	I think it's so interesting how we look at anything inconvenient	我觉得我们怎么看待任何不方便的事 真是太有趣了
634	as there's something wrong and you're being annoying.	因为有事情不对劲 而你很烦人
635	And I wish you would just be okay.	我希望你没事
636	Rather than, oh, wait a minute.	而不是,哦,等待一分钟。
637	You're actually trying to share something.	你其实是想分享一些东西
638	And I think a lot of people, at least I've heard, I don't have kids,	我想很多人, 至少我听说, 我没有孩子,
639	but I've learned that a lot of people feel this with their children.	但我知道很多人 都对孩子有这种感觉
640	Where your child's trying to communicate with you	你孩子想和你交流的地方
641	and just doesn't know how.	而只是不知道如何做到这一点。
642	And it's almost like our bodies like that.	就像我们的身体一样
643	Yeah, it's like a baby doesn't cry because it's trying to annoy you.	是啊,这就像婴儿不哭 因为它试图打扰你。
644	A baby cries because it's going through something difficult	宝宝哭是因为它正在经历困难
645	and he wants your help.	他需要你的帮助
646	Yeah, I love that.	是啊,我喜欢。
647	That's such a beautiful answer.	真是个漂亮的答案。
648	All right, second question.	好吧,第二个问题。
649	What is the worst health advice you've ever heard or received?	你听过或收到的最差的保健建议是什么?
650	Have a fruit smoothie first thing in the morning.	早上先吃点果汁
651	Yeah, I mean, anything that has to do with	是啊,我的意思是,任何与
652	fruit juices, fruit smoothies as being a health food, anything.	水果汁,水果滑冰作为健康食品,任何东西。
653	No, I'm just like, no.	不,我只是喜欢,没有。
654	Yeah, don't do it.	是啊,不要这样做。
655	Don't do it.	别
656	Okay.	摆
657	Question number three.	第三问.
658	What's the first thing you do in the morning	你早上第一件事是怎样做的?
659	and the last thing you do before you go to bed?	在你睡觉前你最后做的是什么?
660	The first thing I do in the morning,	我早上第一件事就是说
661	I take my earplugs out and I drink water.	我拿我的耳塞出来,我喝水。
662	So you do have water first in the morning.	你早上有水吗?
663	Yeah, absolutely.	当然
664	And then I try to turn my phone on a little bit later.	之后我试着把手机打开
665	I try to not turn it on in the first half an hour.	我试图不打开它 在前半小时。
666	Last thing I do at night before going to bed,	我晚上睡觉前最后一件事
667	I have this app in which I track my mental health.	我有一个应用 我跟踪我的精神健康。
668	So I put a little scale of one to five,	所以我把一个小比例尺 一到五,
669	how my mental health was today.	今天我的精神健康怎么样?
670	And I write a couple of sentences about my day.	我写了几句话 关于我的一天。
671	Nice.	不错
672	What is the app called?	应用程序叫什么?
673	名为DALIO.
674	I have no affiliation whatsoever.	我没有从属关系
675	It's awesome.	这是真棒。
676	D,A.
677	And I've been doing this for four years now.	我已经做了四年了
678	And it makes a little dot.	也有点小问题
679	I'll show you in a sec.	我马上给你看
680	It makes a little dot for every day.	每天都有点小问题
681	And so I have four years of dots of how my mental health was	所以我有4年的点 我的心理健康如何
682	and all of those days.	和所有这些日子。
683	And I see these patterns.	我看到这些模式。
684	I see that I've gotten happier over time, more fulfilled,	我看到,我越来越快乐 随着时间的推移,更满足,
685	have less episodes of difficult mental health issues.	心理健康问题较少。
686	So it's really cool to look back.	回头看真的很酷
687	That's beautiful.	赞曰.
688	I love that.	我喜欢
689	That's a great recommendation for everyone listening.	这是一个伟大的推荐给大家听。
690	Fourth question.	第四问.
691	What's something that you used to believe to be true about health,	你以前相信的关于健康的事是什么
692	but now you've realized it's actually not true?	但你现在意识到这不是真的?
693	That everybody should wear a glucose monitor.	每个人都应该戴个葡萄糖监视器
694	So when I first started in the space,	所以当我开始在太空时
695	because wearing the glucose monitor had changed my life,	因为戴着葡萄糖监视器改变了我的生活
696	I was telling everybody to wear one.	我告诉大家穿一件
697	And now I realize that you can get all the benefits	现在我意识到你可以得到所有的好处
698	by seeing what I've discovered in the science that I've found.	我从科学中发现了什么
699	And sometimes overtracking yourself can lead to issues and stress.	有时自己超轨会引发问题和压力。
700	I can relate to that.	我可以说出这一点。
701	There was a point where I was measuring everything.	有一点,我在测量一切。
702	And it was useful.	这很有用
703	And then it went too far.	然则太过.
704	And then I didn't want to measure anything.	然则无量无边.
705	And then it's a really interesting balance	然后它是一个非常有趣的平衡
706	because data can be so powerful.	因为数据可以如此强大。
707	And at the same time, it can be so disempowering.	而同时亦能令其无能.
708	Because sometimes you look at the data	因为有时候你看着数据
709	to decide how you feel about yourself.	来决定你对自己的感觉
710	It's like, you know, exactly.	这就像,你知道,准确的。
711	You wake up and you're like,	你醒来,你喜欢,
712	I don't know if I'm tired or not.	不知疲倦不劳.
713	Look at my sleep data.	看看我的睡眠数据。
714	Oh, I'm exhausted, clearly, because I didn't sleep well.	哦,我累坏了,很明显, 因为我睡不好。
715	But you're actually not connected to how you feel.	但你实际上与你的感受无关
716	Yeah, yeah.	对 对
717	And it takes you outside of your body.	它带你离开你的身体。
718	Exactly, exactly.	没错,没错。
719	It's what you were saying earlier.	这是你刚才说的
720	We need to actually get better at living in our bodies	我们要在身体里生活得更好
721	and listening within our bodies	并倾听我们的身体
722	and hearing and feeling what they're saying to us	听到并感受到他们对我们说的话
723	and how they're communicating,	和他们是如何沟通,
724	rather than expecting that even an external person	而不是期待 即使是外人
725	or system is going to somehow predict how we feel.	或者系统会预言我们的感受
726	Amen.	阿门
727	Yeah, that's a really, really powerful takeaway.	是啊,这是一个真正, 非常强大的外卖。
728	I love that.	我喜欢
729	A fifth and final question,	第五个也是最后一个问题,
730	which we ask to every guest who's ever been on the show.	我们要求所有参加过节目的客人
731	If you could create one law	如果你能创立一个法律
732	that everyone in the world had to follow,	全世界每个人都必须遵循
733	what would it be?	会是什么?
734	Okay, I'm going to restrict myself to the world of food.	好吧,我要把自己 限制在食物的世界。
735	Okay, because there's lots of other laws that we could do	好吧,因为有很多其他的法律 我们可以做
736	that would be very important in the world.	这在世界上是非常重要的。
737	And it can be a real law, like, you know.	它可以是一个真正的法律, 像,你知道的。
738	Yeah.	对
739	Ban all processed breakfast food.	禁止所有加工早餐食品。
740	I love that law.	我喜欢那部法律
741	Because that would help kids.	因为那样会帮助孩子们
742	It would help parents.	它会帮助父母。
743	It would change people's mood,	这会改变人们的心情,
744	make them happier, more fulfilled.	让他们更快乐,更满足
745	Yeah, I think that's a big one.	是啊,我觉得这是一个很大的。
746	That's huge.	这是巨大的。
747	Or like the law could be treat breakfast like any other meal.	或者像法律一样可以把早餐当成其他的餐食
748	Because if you ban something, then other stuff pops up.	因为如果你禁止某些东西, 其他的东西就会出现。
749	So it's more like treat breakfast as second lunch	所以更像是把早餐当作第二次午餐
750	and eat lunch food at breakfast.	早餐时吃午餐
751	Yeah, that's great.	是啊,这是伟大的。
752	I love that.	我喜欢

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P2 · 【健康访谈】改变一餐让你整天感觉更好 · 血糖专家Jessie Inchauspé p02 无字幕 (P2)

【健康访谈】改变一餐让你整天感觉更好 · 血糖专家Jessie Inchauspé p02 无字幕 (P2)

发布于 2026-09-07 · 时长 32:27

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时间	英文	中文
0:00	What is glucose and why is it important to understand it?	葡萄糖是什么,为什么理解它很重要?
0:04	I love this question.	我喜欢这个问题。
0:05	So glucose is also called blood sugar, right?	所以葡萄糖也叫血糖 对吧?
0:07	And glucose is your body's favorite source of energy.	葡萄糖是你身体最爱的能量来源
0:11	So make a fist right now with your hand.	现在就用手握拳
0:13	OK, so as you're doing this, the muscles in your hand are burning glucose to contract.	好了,当你这样做的时候, 你手上的肌肉 正在燃烧葡萄糖,以收缩。
0:19	And for everybody listening to us right now, the cells in your brain	现在每个人都在听 我们,你的大脑中的细胞
0:22	are currently burning glucose to understand what we're saying.	正在燃烧葡萄糖 来理解我们所说的。
0:25	Right.	对
0:25	Every single part of your body is burning glucose every nanosecond	你身体的每一部分 都在燃烧葡萄糖 每纳米秒

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序号	英文	中文
1	What is glucose and why is it important to understand it?	葡萄糖是什么,为什么理解它很重要?
2	I love this question.	我喜欢这个问题。
3	So glucose is also called blood sugar, right?	所以葡萄糖也叫血糖 对吧?
4	And glucose is your body's favorite source of energy.	葡萄糖是你身体最爱的能量来源
5	So make a fist right now with your hand.	现在就用手握拳
6	OK, so as you're doing this, the muscles in your hand are burning glucose to contract.	好了,当你这样做的时候, 你手上的肌肉 正在燃烧葡萄糖,以收缩。
7	And for everybody listening to us right now, the cells in your brain	现在每个人都在听 我们,你的大脑中的细胞
8	are currently burning glucose to understand what we're saying.	正在燃烧葡萄糖 来理解我们所说的。
9	Right.	对
10	Every single part of your body is burning glucose every nanosecond	你身体的每一部分 都在燃烧葡萄糖 每纳米秒
11	to keep you alive.	让你活着
12	And as human beings, the main way that we provide	作为人类,我们提供的主要方式
13	this very important glucose to our body is by eating foods,	这对我们身体非常重要的葡萄糖 就是吃食物
14	specifically by eating two categories of foods, starches.	特别是吃两类食物 淀粉
15	So that's bread, pasta, rice, potatoes, oats and sugars.	这就是面包,面条,米饭,土豆,燕麦和糖.
16	Anything that tastes sweet from an apple to my favorite	从苹果到最爱的甜味
17	triple layered chocolate cake.	三层巧克力蛋糕。
18	OK, so we eat starches and sugars and we give glucose to our body.	好吧,所以我们吃淀粉和糖 我们给糖给我们的身体。
19	So you might think, OK, I want lots of energy.	所以,你可能会认为, 好了,我要很多精力。
20	Who doesn't want energy?	谁不想要能量?
21	So if glucose is my body's energy, I should give my body as much glucose as possible.	因此,如果葡萄糖是我的身体能量,我应该尽可能地给身体以葡萄糖.
22	I should eat as many starches and sugar as possible.	我应该吃尽可能多的淀粉和糖。
23	Well, that's actually not the case.	其实情况并非如此。
24	I love to take the image of a plant.	我喜欢以植物的形象。
25	Do you have any plants at home?	你家里有植物吗?
26	Many.	许多
27	OK, so you know that in order to keep a plant alive,	好吧,所以你知道,为了保持植物的生命,
28	you need to give the plant some water.	你需要给植物一些水。
29	But what happens if you give the plant too much water?	但如果你给植物太多水怎么办?
30	It dies.	它会死
31	Exactly.	没错
32	And the human body is similar.	而人体相似.
33	Some glucose, everything's going great.	一些葡萄糖,一切都很好。
34	Too much glucose and problems start happening.	太多葡萄糖和问题开始出现。
35	Most of us are giving our bodies too much glucose.	我们大多数人都给我们的身体 太多葡萄糖。
36	And this leads to a whole bunch of symptoms.	这导致一大堆症状。
37	Cravings for sweet foods, chronic fatigue, brain fog, inflammation,	渴望甜食 慢性疲劳 脑雾 炎症
38	faster aging, hormonal issues and then long term, the development of type two diabetes.	更快的老化,激素问题,然后长期,二型糖尿病的发展.
39	So my whole purpose is to teach people how to eat the foods that they love,	所以我的目的就是教人们如何吃他们爱的食物
40	the starches and the sugars in a way that's not going to cause problems.	淀粉和糖不会造成问题
41	So how do you keep eating the spaghetti and the cookies and the bread	你怎么一直吃意大利面 饼干 面包
42	in a way that is not going to damage your health?	以不会损害你健康的方式?
43	That's the whole thing.	这就是整个事情。
44	Talk to us about glucose spikes and why are people measuring their glucose levels?	和我们谈谈葡萄糖尖端 为什么人们在测量葡萄糖水平?
45	What does that show us?	这告诉我们什么?
46	And what are we trying to get our glucose to map at?	我们想让葡萄糖映射什么?
47	So when we eat a meal or food that contains a lot of glucose.	所以,当我们吃一顿饭或食物 含有大量的葡萄糖。
48	So, for example, a chocolate cake is a good option, a good example,	比如说 巧克力蛋糕是个好选择 一个很好的例子
49	or a plate of pasta or anything else that starts your sweet.	或一盘面条 或任何开始你甜的。
50	When we deliver that glucose very quickly to our body,	当我们迅速把葡萄糖送到我们的身体
51	we experience what's called a glucose spike,	我们经历所谓的葡萄糖尖刺,
52	which means just a rapid increase in how much glucose is in your body.	这意味着你体内的葡萄糖数量迅速增加
53	And if you're wearing glucose monitor, you will see this.	如果你戴着葡萄糖监视器 你会看到的
54	It will look like this mountain that's just rising and rising and rising.	它会看起来像这座山 只是升起,升起,升起。
55	And then it crashes.	然后它崩溃。
56	You don't need to wear glucose monitor to understand the benefits of my work,	你不需要戴葡萄糖监视器 来了解我工作的好处
57	by the way, but it's a cool visual tool.	顺便说一下,但它是一个很酷的视觉工具。
58	So what happens in your body when we spike?	那么,你的身体会发生什么 当我们戳?
59	Why is it bad for us?	为什么对我们不利?
60	There are three main mechanisms that are going on on a physiological level	有三种主要机制在生理上进行
61	that make these spikes damaging.	这使得这些钉子损坏。
62	The first one has to do with our mitochondria.	第一个和我们的线粒体有关
63	The mitochondria are the powerhouse of the cell.	线粒体是细胞的动力所.
64	Most people remember that from biology class.	大多数人在生物学课上都记得这一点。
65	So your mitochondria are these little factories inside your cells	所以,你的线粒体是 这些小工厂 在你的细胞
66	that are responsible for turning glucose molecules into energy.	将葡萄糖分子转化为能量
67	OK, they're incredibly important.	OK,它们真的很重要。
68	The problem is when you give them a glucose spike.	问题是,当你给他们一个葡萄糖钉。
69	So when you deliver them a bunch of glucose molecules very quickly,	所以,当你给他们 一堆葡萄糖分子非常快,
70	they break down, they kind of go on strike.	他们分崩离析, 他们有点罢工。
71	You know, it's like when you have so much to do on your to do list.	你知道,这就像当你有很多事情要做 在你的列表。
72	That you're just like, I can't do anything.	你只是喜欢, 我无能为力。
73	I have to go nap.	我得去睡觉了
74	That's the feeling they get.	这是他们的感觉。
75	They're like overwhelmed by all these glucose molecules	他们就像被这些葡萄糖分子所压抑
76	and they cannot do their job properly anymore.	他们再也不能正常工作了
77	And so what happens, you feel this as fatigue.	所以,会发生什么,你觉得这是疲劳。
78	So you keep eating this sugar and these carbs, but you're exhausted.	所以,你继续吃这种糖 和这些碳水化合物, 但你累坏了。
79	You wake up in the morning, you're tired.	你早上醒来就累了
80	Going to the grocery store is exhausting.	去杂货店很累
81	Playing with your kids is draining.	和你的孩子玩 正在耗尽。
82	Your mitochondria are not functioning properly anymore.	你的线粒体已经不能正常运转了
83	And that's why one of the main symptoms of having glucose spikes,	这就是为什么有葡萄糖尖刺的主要症状之一,
84	which most of us have, is this sense of chronic fatigue.	我们大多数人都有这种长期疲劳的感觉。
85	Now, the second thing that happens in our body when we spike	现在,第二件事 发生在我们的身体 当我们尖刺
86	has to do with cooking.	和烹饪有关
87	So, you know, if you put something in the oven like a chicken	所以,你知道,如果你在烤箱里放的东西 像鸡
88	and it goes from pink to brown, the chicken has cooked.	从粉色到棕色 鸡肉都煮熟了
89	And the browning process is called glycation.	而褐色过程则称为甘化.
90	The chicken has glycated.	鸡已甘化.
91	It has cooked.	它已经煮熟了。
92	Now, a human being, from the moment we're born, we're slowly cooking.	现在,一个人类,从我们出生的那一刻起,我们慢慢地做饭.
93	We're slowly glycating.	我们正在慢慢地滑翔。
94	I know it sounds weird, but it's true.	我知道这听起来很奇怪,但这是真的。
95	For example, if you look at the cartilage of babies, it's white.	例如,如果看婴儿的软骨,就是白色的.
96	But if you look at the cartilage of somebody who's 100 years old,	但如果你看看100岁老人的软骨
97	the cartilage is brown.	软骨是棕色的。
98	We glycate.	我们欢呼吧
99	We brown as we age.	我们老的时候是棕色的
100	And so much so that glycation is actually pretty similar to aging.	如此之多 凝胶实际上与衰老相当
101	And then when we're fully glycated, when we're fully cooked,	然后当我们完全甘油, 当我们完全煮熟,
102	when we're fully aged, we die.	当我们完全老了,我们死了。
103	So glycation is a process that we can't stop.	因此,甘化是一个我们不能停止的过程。
104	We can't stop aging.	我们不能停止老化。
105	You know, there's billionaires trying to reverse aging,	你知道,有亿万富翁 试图扭转老化,
106	but so far they haven't been able to.	但他们还没有做到
107	But we can slow it down or speed it up.	但我们可以减速或加快速度.
108	And glucose spikes have something to do with this.	而葡萄糖尖刺与此事有关.
109	Glucose and glycation kind of sound like similar words.	葡萄糖和甘油类似类似词的声音.
110	It's because it is the glucose that is doing the glycating.	是因为它是葡萄糖 正在做甘油。
111	The aging.	衰老时.
112	Yep.	对
113	The cooking.	煮饭
114	So the more glucose spikes you have, the faster you age.	所以,你的葡萄糖钉子越多,年龄越快。
115	And this shows on your skin, you get more wrinkles	你皮肤上显示的,你更多的皱纹
116	and your organs slowly age as well.	你的器官也慢慢变老
117	So that's the second thing.	所以,这是第二件事。
118	I had no idea.	我当时不知道
119	Yeah.	对
120	I did not know that.	我不知道这一点。
121	Yep.	对
122	Wow.	珃
123	And the third thing that happens when we have a glucose spike.	还有第三件事,当我们有葡萄糖升降。
124	Well, all of these processes, so the mitochondria and the glycation,	所有这些过程, 所以线粒体和甘油,
125	they also increase inflammation.	它们也会增加炎症。
126	And inflammation is just a nasty thing in the human body.	炎症只是人体的下流
127	It causes lots and lots of issues.	这引起了很多问题。
128	Today, three out of five people are going to die of an inflammation based disease.	今五人中三将因炎病而死.
129	So inflammation is not good.	故炎则不善.
130	You want to bring that down.	你想把它拿下来。
131	And the third thing that happens when we have a glucose spike is that	第三件事是,当我们有葡萄糖尖刺时
132	your body knows that these spikes are not good for you.	你的身体知道这些钉子对你不好
133	Your body, when it senses this big glucose spike, it calls your pancreas.	你的身体,当它感觉到这个大 葡萄糖尖刺, 它叫你胰腺。
134	And it's like, hey, we need to get this glucose down.	这就像,嘿,我们需要 得到这个葡萄糖下来。
135	So your pancreas sends out a hormone called insulin.	你的胰腺会发出一种叫胰岛素的激素
136	And insulin is amazing.	胰岛素是惊人的。
137	And she grabs all the excess glucose molecules and stashes them away	她抓住所有多余的葡萄糖分子 把它们藏起来
138	into your liver, into your muscles, and into your fat cells.	进入你的肝脏、肌肉、脂肪细胞
139	And that's one of the ways that we gain fat on our body.	这是我们身体肥胖的方式之一。
140	But then too much insulin over time, that's the reason we get type 2 diabetes.	但是随着时间推移,胰岛素过多,这就是我们患2型糖尿病的原因。
141	So essentially you have mitochondria, fatigue, glycation, inflammation, diabetes.	所以基本上你有线粒体,疲劳,凝胶,炎症,糖尿病。
142	And then a whole bunch of other symptoms you might feel depending on your personal	还有一堆其他的症状 取决于你个人的感受
143	health history, like brain fog, like hormonal issues that could lead to infertility,	健康史,如脑雾, 如荷尔蒙问题 可能导致不孕症,
144	et cetera, et cetera.	等经.
145	Basically what I'm saying, Jay, is that if you want a healthy body, a healthy mind,	基本上,我的意思是,杰伊, 如果你想要一个健康的身体, 一个健康的心灵,
146	you need to make sure you're not on a glucose rollercoaster.	你得确定你不是在滑雪机上
147	Because otherwise it's going to be very difficult for your body to function	否则你的身体很难正常运转
148	and for you to feel your best if you're experiencing glucose spikes on a daily basis.	如果你每天都在经历葡萄糖尖峰 就能感觉到你最好的感受
149	What are some of the hidden places glucose is that we may not see	有些隐藏的地方是葡萄糖 我们可能看不到
150	or may not understand that we can't figure out on a day-to-day basis?	或者我们可能不明白 我们无法在日常中找到答案?
151	Because I feel like when I went to that test of the no sugar cereal,	因为我觉得当我去测试 没有糖粒,
152	in my head that didn't have glucose, only for me to understand it was the rice	我脑子里没有葡萄糖,我只知道是大米
153	that it was made from that was having that impact on me.	它的产生 对我产生了这种影响。
154	Are there any others that you know that are hidden?	还有别的人知道吗?
155	Actually, breakfast food is usually a top offender, right?	事实上,早餐通常是顶级犯,对吧?
156	So orange juice, fruit smoothies, breakfast cereal.	橙汁 水果卷饼 早餐麦片
157	Even if they say no sugar or low in sugar, that doesn't mean they don't contain glucose.	即使他们说无糖或低糖,也不表示不含有葡萄糖.
158	It just means they don't contain any table sugar.	它只是表示它们没有任何食用糖。
159	But they could also contain sugar from fruit, which is quote unquote natural.	但它们也可能含有来自水果的糖,这是引文未引用的自然现象.
160	So it doesn't have to be claimed as an added sugar in a package, right?	所以不需要在包装中声称是加糖,对吧?
161	Breakfast foods, huge, huge, huge offenders.	早餐食品,巨大的,巨大的,巨大的罪犯。
162	And then kind of like funny things that you wouldn't expect, like eating a lot of grapes.	然后有点像滑稽的事情 你不会期望, 像吃很多葡萄。
163	If you eat 50 grapes, that's actually a lot of sugar because the fruit that we eat today	如果你吃50葡萄, 那其实是很多糖 因为我们今天吃的水果
164	has been bred to be extremely high in sugar and concentrated in sugar.	被培养成极高的糖体 并集中在糖体中
165	But I think breakfast foods are one of the biggest ones.	但我认为早餐是最大的食物之一。
166	Oh, also dried fruit.	哦,还有干果。
167	People don't realize that it's not because something comes from fruit that it's good for you.	人们不会意识到,这不是因为某种东西来自果实,才对你有好处.
168	Dried fruit or fruit smoothie or fruit juice can contain, you know,	干果或水果滑冰 或果汁可以包含,你知道,
169	tens and tens of grams of sugar, even though it originally came from a fruit.	糖分几十克,即使最初来自水果.
170	But your body doesn't care whether sugar came from an orange juice and is now in an orange juice,	但你的身体并不在乎糖是否来自橙汁 而现在在橙汁中,
171	or whether sugar came from a beetroot and is now in a can of Coca-Cola, right?	或者糖是否来自甜菜 现在在可口可乐的罐子里,对不对?
172	Those sugar molecules will both lead to a glucose spike.	这些糖分子都会导致葡萄糖突起.
173	Yeah, and it's interesting because I think the way we've been trained to have a sweet breakfast,	是的,这很有趣,因为我认为 我们训练的方式 有一个甜蜜的早餐,
174	I've switched to savory breakfast last year, and that's something you are a big, big, big proponent.	去年我换了美味的早餐, 你是一个大,大,大的建议者。
175	That's a big hack of mine, yes.	那是我的大黑客 没错
176	Yeah, talk to us about that switch.	是啊,跟我们谈谈开关。
177	Well, listen, the glucose spike that we experience after breakfast	听着,我们早餐后所经历的葡萄糖尖峰
178	is going to control the rest of our day.	将控制我们剩下的一天。
179	So if you eat in the morning something that is pure glucose, like most of us do, right?	所以,如果你早上吃的东西 是纯葡萄糖, 像我们大多数人一样,对不对?
180	I grew up on orange juice and Nutella crepes.	我从小就吃橙汁和果汁
181	So I know.	故知见.
182	Sounds amazing.	听起来很棒
183	It was amazing.	这是惊人的。
184	But then at 1030, I was exhausted because I was crashing.	但10时30分,我因坠机而筋疲力尽.
185	My glucose levels were crashing and I was super, super hungry	我的葡萄糖水平崩溃了 我超级,超级饥饿
186	because after a big spike, you experience a big crash and that crash	因为经过一次猛烈的轰击, 你经历了一次大撞车和那次撞车
187	activates the craving center in your brain and literally tells you,	激活大脑中的渴望中心 并告诉你,
188	Jay, go find some chocolate, you know, and you cannot resist that urge.	杰伊,去找一些巧克力,你知道, 你无法抗拒这种冲动。
189	So your breakfast, if you're having a big glucose spike at breakfast,	所以,你的早餐, 如果你有一个大 葡萄糖尖刺在早餐,
190	you're setting yourself up for a day of cravings, fatigue, inflammation,	你把自己设置在一天的渴望,疲劳,炎症,
191	and you're going to feel quite awful.	你会感觉很糟
192	An important switch to make is to switch from a sweet breakfast	一个重要的切换 就是从甜蜜的早餐切换
193	to a savory breakfast built around protein, right?	在蛋白质周围做的美味早餐,对吧?
194	Whatever kind of protein you like.	随便你喜欢什么蛋白质
195	Maybe it's dairy, maybe it's tofu, maybe it's protein powder,	也许它是乳制品, 也许它是豆腐, 也许它是蛋白质粉,
196	maybe it's leftover fish from last night, maybe it's eggs,	或许是昨晚剩下的鱼 也许是鸡蛋
197	whatever kind of protein you want, that's going to keep your glucose levels nice and steady.	无论你想要哪种蛋白质, 它会保持你的葡萄糖水平 良好和稳定。
198	Add some healthy fats in there and you can have some starch like a slice of bread for taste,	在那里添加一些健康的脂肪 你可以有一些淀粉 像面包片的味道,
199	but importantly, a savory breakfast contains nothing sweet,	但重要的是 美味的早餐里没有甜点
200	except if you want some for taste, some whole fruit, right?	除非你想尝尝, 水果,对不对?
201	And you know, all those sweet breakfast foods that you love,	你知道,所有的甜早餐 你爱,
202	you don't have to say goodbye to them completely.	你不必跟他们完全道别
203	The best time to have them is for dessert after lunch or after dinner,	最好在午餐后或晚饭后吃甜点
204	because if you eat something that contains a lot of glucose,	因为如果你吃的东西 含有大量葡萄糖,
205	something starchier sweet, after a meal, the glucose molecules are not going to arrive	吃顿饭后 葡萄糖分子不会到
206	as quickly into your bloodstream because there's already going to be food in your stomach.	很快进入血液 因为你的胃里已经有食物了
207	The worst time to eat starches and sugars is breakfast because your body is super empty.	吃淀粉和糖最糟糕的时候是早餐 因为你的身体是超空的
208	So anything you eat goes to your bloodstream in a second, right?	所以,你吃的任何 进入你的血液 在一秒钟,对不对?
209	But it's actually the meal of the day where most of us eat just starches and sugars.	但它实际上是一天的晚餐 我们大多数人只吃淀粉和糖。
210	Think about the typical breakfast, orange juice, oats with honey on them,	想想典型的早餐,橙汁,燕麦 上面有蜂蜜,
211	breakfast cereal, fruit smoothies.	早餐麦片 水果卷饼
212	Oatmeal with raisins.	以葡萄干为食.
213	Exactly.	没错
214	And then you wonder why most of us feel so terrible throughout the day,	然后,你想知道为什么我们大多数 感到如此可怕一整天,
215	why it's 4 p.m. and we're exhausted and we need coffee or Red Bull.	为什么是下午4点,我们累坏了 我们需要咖啡或红牛。
216	We have cravings all throughout the day.	我们整天都渴望
217	And even at night, your breakfast controls how you feel for the whole day.	即使晚上,你的早餐 控制你的感受 一整天。
218	And I think switching from a sweet breakfast to a savory breakfast	我觉得从甜早餐到美味早餐
219	is almost like, you know, in the movies when they go through the mirror,	在电影里 他们穿过镜子时
220	it's a parallel universe and you really feel so different, so, so, so different.	这是一个平行的宇宙, 你真的觉得如此不同, 所以,如此,如此不同。
221	All of a sudden you have steady energy, your brain is clear,	突然间,你有稳定的能量, 你的大脑是清晰的,
222	you feel good, you feel like yourself, you're not controlled,	你感觉很好,你感觉自己, 你不受控制,
223	you're not a victim to these cravings anymore.	你不再是这些渴望的受害者了
224	What should someone eat at 3 p.m. when they're tired?	下午3时有人累了该吃什么?
225	Because everyone has that post lunch, you know, slump, afternoon slump.	因为每个人都有那个后午餐, 你知道,低迷,下午低迷。
226	They do, but it actually can go away.	是的,但它实际上可以消失。
227	If you steady your glucose levels and if you no longer have these spikes,	如果你把葡萄糖水平稳定下来 如果你不再有这些刺
228	you don't have to feel that post meal slump anymore.	你不必再感觉到饭后低潮了
229	Because generally that slump comes from your glucose having spiked and now dropping.	因为一般来说,这种低迷 来自于你的葡萄糖 猛增,现在下降。
230	Because after every spike, there's a drop.	因为每次刺刺后,都会有下降.
231	And this drop can make you feel really, really, really tired.	这滴能让你感到非常,非常,非常的累。
232	So if you feel those symptoms of the post meal crash,	所以,如果你感觉到那些症状 在饭后崩溃,
233	the best thing to do is to start with your breakfast.	最好从早餐开始
234	So have a savory breakfast.	吃个美味的早餐吧
235	Then the second thing I would recommend is at lunchtime,	那么我要推荐的第二件事 就是午餐时间
236	make sure that you start your meals with a specific type of ingredient	保证你开始用特定种类的原料
237	that is going to help balance your glucose levels.	这将帮助平衡你的葡萄糖水平。
238	And before I tell you what that is,	在我告诉你那是什么之前
239	I want to tell you about this amazing research study, Jay.	我想告诉你这个惊人的研究 Jay
240	So researchers looked at a meal and they found that if participants ate the elements	研究者看了一顿饭 他们发现如果参与者吃了元素
241	of that meal in a specific order,	这顿饭的顺序,
242	they could reduce the glucose spike of the meal by up to 75%.	它们可以把餐食的葡萄糖升降75%
243	Huge.	巨大的。
244	That's huge.	这是巨大的。
245	Without changing how much they're eating,	没有改变他们吃多少,
246	without changing what they're eating overall, just by changing the order.	不改变他们的总体饮食, 只是通过改变顺序。
247	And when I was in school, I remembered biology teachers telling us,	当我在学校的时候 我记得生物学老师告诉我们
248	oh, when you eat, it all becomes a big soup in your stomach.	哦,当你吃的时候, 它都变成一个大汤 在你的胃里。
249	And so I thought, how is this possible?	所以我想,这怎么可能?
250	How can the order in which you eat the elements of meal have an impact?	饮食元素的顺序如何影响?
251	So the research is fantastic.	所以研究是惊人的。
252	It turns out that when you start your meals with vegetables,	结果发现当你开始用蔬菜吃饭时
253	the fiber in the veggies, when you eat it first,	在蔬菜中的纤维, 当你先吃它,
254	has time to coat your upper intestine and create a sort of protective mesh.	有时间涂上你的上肠 并创建某种保护网。
255	Okay.	摆
256	Like a shield on the walls of your intestine.	如大肠壁上盾.
257	And that shield then slows down how quickly the rest of the meal	那块盾牌会减慢食物的余下时间
258	is going to access your bloodstream.	进入你的血液
259	How quickly the molecules from the rest of the meal	余饭的分子有多快
260	are going to make their way into your bloodstream.	将进入你的血液
261	And so veggies first is this very important hack.	所以蔬菜首先是这个非常重要的黑客。
262	Now, the scientists...	科学家们...
263	I used to eat my veggies last.	我曾经吃我的蔬菜最后。
264	Really?	真的吗?
265	Because you hated them?	因为你恨他们?
266	Yeah, because you eat all their carbs first and all the rest of it.	是的,因为你吃 他们所有的碳水化合物 首先和其余的。
267	You're like, oh, yeah.	你就像,哦,对。
268	And you know, actually, so when you go to restaurants,	事实上 当你去餐馆的时候
269	they often give you bread at the beginning of the meal.	他们经常在饭开始时给你面包。
270	And actually, it's pretty smart.	实际上,它很聪明。
271	So I think there's a whole conspiracy here.	所以我觉得这里有整个阴谋
272	Because if you give people some bread at the beginning of your meal,	因为如果你在开饭的时候给人们一些面包
273	so you're super hungry, you eat the bread.	所以,你超级饿了,你吃面包。
274	Bread is starch, it turns to glucose.	面包是淀粉, 它变成葡萄糖。
275	So very quickly, you experience this glucose spike.	很快,你就会经历这个葡萄糖尖峰。
276	And about 90 minutes later, you're crashing.	大约90分钟后 你就要崩溃了
277	And that's when the waiter comes over and is like,	服务员就在这时过来说
278	hi, anybody would like some dessert?	有人要吃甜点吗?
279	And at that point, you're feeling this intense craving for sugar	那时,你感到对糖的强烈渴望
280	because of that glucose drop.	因为葡萄糖的下降。
281	So you're going to order dessert.	所以你要点甜点
282	Wow, that makes sense to me.	哇,这对我来说是有道理的。
283	I love bread at the start and dessert at the end.	一开始我喜欢面包,最后是甜点
284	The best thing to do actually is to delay that bread	最好的办法就是拖延面包
285	and first have your veggies and then have your main dish	先吃蔬菜,然后吃主菜
286	and have the bread, you know, during the main dish	和面包,你知道, 在主菜期间
287	or after the main dish.	或在主菜之后。
288	And that way, you can still enjoy the bread.	这样,你还可以享受面包。
289	But the glucose molecules are going to be protected by that fiber mesh	但是葡萄糖分子会受到纤维网的保护
290	and not going to create that big of a spike.	而不是制造这么大的钉子。
291	So you won't feel those cravings 90 minutes later.	90分钟后你就不会感觉到这些渴望了
292	You won't feel the energy crash.	你不会感觉到能量崩溃的
293	So that's another super important hack.	所以这是另一个超级重要的黑客。
294	And if you do nothing else, just at your next meal,	如果你再不做别的事 就下次吃饭的时候
295	eat what you would normally eat.	吃你通常吃的东西。
296	Just add a plate of vegetables to the beginning of your meal.	只要在饭前加一盘蔬菜.
297	And it can be a few baby carrots.	也可以是一些婴儿胡萝卜.
298	It can be some beautiful roasted cauliflower with tahini or whatever.	它可以是 一些美丽的烤菜花 与塔希尼什么的。
299	It can be some salad.	可以吃点沙拉
300	It can be any sort of veggies you have in your fridge	冰箱里有的蔬菜都可以吃
301	and tomatoes count as well.	番茄也算数
302	And you'll see how different you feel after the meal.	则见食后觉有异.
303	No crash, no cravings.	没有坠机,没有渴望。
304	And you know you're also helping your body become healthier from within.	而且你知道你还帮助你的身体 从内部变得更健康。
305	And interestingly, Jay,	有趣的是,杰伊,你应该知道,
306	this hack actually has a lot of parallels in cultural habits.	这个黑客实际上在文化习惯上有很多相似之处.
307	So, you know, I'm French and in France, we have this tradition	所以,你知道,我是法国人 在法国,我们有这个传统
308	of crudités at the beginning of a meal, which is raw veggies.	一顿饭的开头是十字架,这是生菜。
309	In Italy, they have antipasti,	在意大利,他们有反帕斯提,
310	which is generally vegetables at the beginning of the meal.	食物开始时一般是蔬菜。
311	In the Middle East, you usually start your meals with herbs eaten by the bunch.	在中东,你通常用被一群人吃掉的草药开始吃饭.
312	So, none of the stuff I'm talking about is that revolutionary.	所以,我所说的一切都不是革命性的。
313	It's kind of common sense,	这是一种常识,
314	but we've lost touch with these traditions	但我们已经失去了这些传统
315	and now we understand the science behind them.	现在我们了解他们背后的科学
316	So, I want us to bring them back.	所以,我要我们把他们带回来。
317	Yeah, that's spectacular.	是啊,这是壮观的。
318	There was a study you were about to quote, and then I cut you off.	有一份研究你将要引用, 然后我切断你。
319	Tell me.	告诉我
320	With my joke.	用我的笑话。
321	I don't know, you were about to say, and the study says,	我不知道,你正要说, 和研究说,
322	and then I said, I used to eat my vegetables last.	然后我说,我曾经吃我的蔬菜最后。
323	I think I was just talking about the food order.	我想我只是在说食物订单
324	So, 75%.	所以,75%。
325	And so, ideally, from a scientific standpoint,	所以,从科学角度来说,
326	you would always start your meals with the veggies,	你总是用蔬菜开始吃饭,
327	then the proteins and the fats,	然后蛋白质和脂肪,
328	and then the carbs last, the starches and sugars last.	然后是碳水化合物 最后是淀粉和糖
329	Now, you know, that's a scientific theory	现在,你知道,这是一个科学理论
330	and if you want to decompose your meal and do that specific order, you can.	如果你想分解你的饭 并做特定的顺序,你可以。
331	But I think from this science,	但我认为从这个科学来看,
332	we can just extract the most important piece of information,	我们可以提取最重要的信息,
333	which is veggies first	先吃点蔬菜
334	and the carbs towards the end of the meal to reduce the spike.	和碳酸盐接近餐末 以减少悬崖。
335	I think that's so practical.	我觉得这很实际
336	All of us can at least do that with whatever's on our plates.	我们大家至少可以用盘子里的东西来做
337	And if we can just make that shift today,	如果我们今天能做这个转变
338	we're going to start to see the benefit	我们要开始看到好处
339	and that will hopefully push us in that direction.	希望这将推动我们朝着这个方向前进。
340	And then naturally, you crave less sugar and you feel better.	然后自然地,你渴望少糖,你感觉更好。
341	And it's these small tweaks and you don't have to cut out foods.	和这些小的微软 你不必切食物。
342	We're not talking about restricting how much you're eating.	我们不是说限制你吃多少
343	I'm actually telling you to add food to your meal	我其实是叫你在饭里加点吃的
344	and that is going to improve your health.	这会改善你的健康状况。
345	So, veggies first.	所以,先吃蔬菜.
346	That's another very key hack that I recommend people try out.	这是另一个非常关键的黑客 我建议人们尝试。
347	What's the connection between blood sugar levels and mental health?	血糖水平与心理健康之间有什么联系?.
348	Because I think, again, even though we are making those connections now,	因为我想,再次, 即使我们现在正在做这些连接,
349	I think often we don't recognize how correlated our diet and our mental health is.	我认为我们常常不知道 我们的饮食和精神健康有多相关
350	That's the reason I got into this in the first place.	所以我才刚开始卷入这件事
351	So, when I was a teenager, I had an accident.	所以,当我还是少年的时候,我发生了意外。
352	I broke my back jumping off a waterfall, had very intense surgery.	我从瀑布上摔断了背 做了非常激烈的手术
353	I have lots of metal in my back now.	我背上有很多金属
354	And physically, I was fine because you recover fast when you're that young.	身体上,我很好 因为你年轻的时候恢复得很快
355	But then my mental health started going really down the drain.	但后来我的精神健康 开始下降。
356	So, anxiety, depression, depersonalization.	因此,焦虑,抑郁,人格解体.
357	I felt like my brain was completely broken.	我感觉我的大脑完全断了
358	I didn't feel like myself anymore.	我不再像自己一样了
359	And I went on a journey to try to understand how to get better.	我踏上了一段旅程 试图理解如何变得更好。
360	And that's what got me studying biochemistry.	这让我开始学习生物化学。
361	That's what got me into genetics.	这让我进入遗传学。
362	And then almost 10 years after my accident, 10 years of darkness,	在我出事近十年后 十年的黑暗中
363	I finally had my first clue.	我终于有了我的第一个线索。
364	I was part of a pilot experiment.	我是飞行员实验的一部分。
365	And during it, I could wear a glucose monitor.	在此期间,我可以戴一个葡萄糖监视器。
366	And I saw, Jay, that the days where my glucose levels	我看见,杰伊,我的葡萄糖水平
367	were spiking and dropping a lot, my mental health was worse.	我的心理健康状况更差
368	And the days when my glucose levels were steady, my mental health was so much better.	我的葡萄糖水平稳定的时候 我的精神健康好多了
369	And this changed everything for me because I had been completely lost	这改变了我的一切 因为我完全迷失了
370	for the better part of a decade trying to understand	在十年的最好时间里 试图理解
371	what the heck I could do to improve my mental health.	我还能做些什么来改善我的精神健康
372	And I was lost, let me tell you.	我迷路了 让我告诉你
373	And nobody said, oh, you should look at your lifestyle.	没有人说,哦,你应该看看你的生活方式。
374	But in that moment, I remember that day,	但在那一刻 我记得那天
375	I was feeling one of these episodes come on of depersonalization,	我觉得其中之一 发生在人格解体,
376	which is this horrible mix of brain fog, feeling like a stranger in your own body.	这就是脑雾的可怕组合, 感觉就像一个陌生人在你自己的身体。
377	I mean, it's terrible.	我的意思是,这是可怕的。
378	And I scan my glucose monitor and I see one of the biggest glucose spikes I had ever seen.	我扫描了我的葡萄糖显示器 我看到了最大的葡萄糖尖刺之一
379	And so I started putting two and two together.	所以我开始把两个和两个放在一起。
380	I said, wait a minute.	我说,等一下
381	Is it possible that this glucose spike is actually causing this episode?	会不会是这种葡萄糖尖刺 导致这一集?
382	Anyway, so that opened the gates really wide for me.	总之,那为我打开了大门
383	I was like, wow, this is fascinating.	我当时想,哇,这很迷人。
384	And I started doing all the research I could.	我开始做我所能做的研究。
385	And I saw that I wasn't alone, that most people experience glucose spikes on a daily basis,	我看到我不是一个人 大多数人每天都会经历葡萄糖尖刺
386	even if they don't have diabetes,	即使他们没有糖尿病,
387	and that these spikes are correlated to all the things we spoke about and to mental health.	而这些激增 与我们所说的一切 和心理健康有关
388	So as I started managing my glucose levels,	所以当我开始管理我的葡萄糖水平时
389	my mental health started improving.	我的精神健康开始改善。
390	And so what's the connection?	那有什么关系?
391	Well, the cells in your brain also use glucose for energy.	你脑中的细胞也会用葡萄糖来获取能量。
392	And so, you know, those three things I talked about,	所以,你知道,这三件事 我谈论,
393	the mitochondrial damage, the glycation, the inflammation, the insulin,	线粒体损伤 凝胶 炎症 胰岛素
394	your brain cells also feel these consequences of spikes.	你的脑细胞也感受到了这些突刺的后果.
395	And we don't fully understand how the brain works,	我们不完全理解大脑是如何工作的,
396	but we do understand that when these things happen in the brain, it's not good.	但是我们明白,当这些事情发生在大脑里时,那就不好了。
397	We also know that glucose spikes impact tyrosine levels.	我们还知道,葡萄糖尖刺会影响特罗素水平。
398	And tyrosine is an important molecule that regulates our mood.	而ty是调节我们情绪的重要分子.
399	I want to tell you about another really fun study, can I?	我想告诉你另一个真正有趣的研究,我可以吗?
400	Yeah, please.	是的,请。
401	Fascinating.	异闻.
402	So bless these scientists.	因此,祝福这些科学家。
403	They're so amazing.	他们是如此惊人。
404	Okay, so let me tell you what this study is.	好吧,让我告诉你这个研究是什么。
405	So scientists recruited 200 married couples.	于是科学家招募了200对已婚夫妇.
406	They gave each person in the couple a voodoo doll representing their spouse.	他们给夫妇每人一个代表配偶的巫术娃娃.
407	Wow.	珃
408	They told the married people to please, over the next six weeks,	他们告诉已婚的人请 在接下来的六个星期里
409	put a pin in the voodoo doll every time your spouse annoys you.	每次你的配偶惹恼你的时候 在巫毒娃娃里插个针
410	And then at the end of the six weeks,	然后在六周结束时,
411	the scientists got all the voodoo dolls back with all the pins in them,	科学家们把所有的巫毒娃娃都拿回来了 里面还有所有的针头
412	and they measured the participants glucose levels.	他们测量了参与者的葡萄糖含量。
413	They found that the people who had the most irregular glucose levels	他们发现,最不规则的葡萄糖水平的人
414	had put the most pins in the voodoo doll representing their spouse.	在代表配偶的巫术娃娃里 插了最深的针
415	And that's where the tyrosine hypothesis started coming up.	特罗西安假说也从此开始出现.
416	They saw that being on a glucose rollercoaster can impact how irritable you are,	他们看到,在葡萄糖滚筒上 会影响你有多刺激,
417	how you see those around you, how nice you are, how triggered you are by your spouse.	你如何看待周围的人, 你有多好, 如何触发你是你的配偶。
418	So if you ever feel irritated, agitated, like, oh, so annoying, this person hit them.	所以如果你觉得烦躁,躁动, 喜欢,哦,那么烦人,这个人打他们。
419	Well, maybe your glucose levels have something to do with it.	也许你的葡萄糖含量和它有关
420	So whether you're trying to improve irritability, hangriness,	所以,无论你试图 提高刺激性,饥饿,
421	mental health, anxiety, depression, whatever,	心理健康 焦虑 抑郁 不管是什么
422	managing your glucose levels, again, is a key foundation in the house of your health.	管理你的葡萄糖水平, 也是你身体健康的关键基础。
423	And for me, like, it wasn't everything, right?	对我来说,不是一切,对吧?
424	After I managed my glucose levels, I had to go to therapy, do EMDR, do lots of other stuff.	在我控制了葡萄糖水平后, 我不得不去治疗,做EMDR,做很多其他的事情。
425	But it gave me a foundation that was so necessary as that first step.	但它给了我一个基础 作为第一步是如此必要。
426	Yeah, well, I think what you're laying up there for us,	是啊,我想你在那里为我们准备什么,
427	and that's definitely what I've discovered in my own journey of mental health and well-being,	这绝对是我在 自己的精神健康和幸福的旅程中发现的,
428	is just that you're just making it harder for yourself	只是你让自己更难受
429	when you're not using everything at your disposal.	当你没有利用你所拥有的一切时
430	And I was definitely someone who had used mindfulness and meditation	我绝对是用心和冥想的人
431	in order to master the mind, but I didn't realize	为了掌握思想 但我没意识到
432	how hard that was when your body was slowing you down.	你的身体在减速时有多难
433	And actually, if your body was with you,	实际上,如果你的身体和你在一起,
434	the kind of revelations and breakthroughs you could have were limitless.	这种启示和突破是无限的。
435	But when your body wasn't with you,	但当你的身体不和你在一起,
436	or for some people when their mind's not with their body,	或有些人,当他们的思想 与他们的身体,
437	it slows you down and it makes everything so much harder.	它会拖慢你 并且它使一切如此困难。
438	And I couldn't recommend that more to people.	我无法向人们推荐更多。
439	Like if you're someone who loves meditating and you love mindfulness,	就像你喜欢冥想 喜欢自觉
440	but you're not taking care of your body	但你没有照顾好你的身体
441	and you're not looking at your glucose levels or your sleep,	而且你没有看你的葡萄糖水平或睡眠,
442	take a look at it.	看看这个
443	It's only going to make you a better meditator.	这只会让你成为更好的冥想者.
444	And if you're the other way around where you're like,	如果你是另一个你喜欢的地方,
445	Jay, the physical stuff for me is easy, I feel really fit and healthy,	杰伊,我身体上的东西是很容易的, 我觉得真的很健康,
446	it's really important to add the other side as well,	加上另一边也很重要
447	because you have no idea how good you can feel.	因为你不知道你能感觉到什么
448	It's all connected.	皆是连络.
449	And to give you another example, I've been recently really into weightlifting.	再举个例子,我最近非常喜欢举重。
450	So it feels really good.	感觉真好
451	My body feels strong.	我的身体很强壮
452	And I've noticed also my mental resilience has improved	我注意到我的精神恢复能力也得到了提高
453	as my physical resilience has improved.	我的身体恢复能力得到了提高
454	So I'm able to manage stress better, I feel stronger.	所以我能更好地应付压力 我感觉更强壮
455	And that's because you train your nervous system.	那是因为你训练你的神经系统。
456	Your body and your brain are all connected by your nervous system, right?	你的身体和大脑都由你的神经系统连接,对吧?
457	And so when you improve your physical health,	所以当你改善身体健康时
458	your nervous system improves and your mental health improves as well.	神经系统改善 心理健康也改善
459	It's all connected.	皆是连络.
460	Yeah, no, that's great.	是啊,不,这是伟大的。
461	What about for our snackers?	我们的小吃店怎么样?
462	Our snackers that are listening who are saying,	我们的零食者听谁说,
463	Jesse, I love this advice.	杰西,我喜欢这个建议。
464	I can do that for my meals, but I'm a big snacker.	我可以做我的饭, 但我是一个大小吃家。
465	And I turn towards, I mean, today, if you look at it,	我转向,我的意思是,今天, 如果你看看它,
466	whether it's a protein bar,	不管是蛋白质棒,
467	but I guess protein bars is such a common go-to snack,	但我猜蛋白质棒 是一种常见的去吃点心,
468	but they have really high sugar.	但他们有非常高的糖。
469	It depends on the bar.	这取决于酒吧。
470	It really depends.	这真的取决于。
471	So look at the ingredients always.	所以,看的成分总是。
472	And when you look at the ingredients list on the back of a product,	当你看看产品背面的成分清单时
473	they are ordered by weight.	它们是按重量订购的。
474	So if the first ingredient says sugar,	所以,如果第一个成分说糖,
475	that means sugar is the most important ingredient in that product.	这意味着糖是产品中最重要的成分。
476	And then they decrease in weight.	然后减重.
477	So if you see in the first five ingredients of anything,	所以,如果你看到的东西的前五种成分,
478	whether it's a protein bar or yogurt,	不管是蛋白质棒还是酸奶
479	if there's any type of sugar in the first five ingredients,	如果前五种成分中有任何种类的糖,
480	then that product is dessert.	然后,产品是甜点。
481	So if it says like,	所以,如果它说,
482	That's such a great tip.	这么好的提示
483	And it doesn't have to say just sugar.	也不必只说糖
484	It can say something like date puree, honey, dextrose,	它可以说一些东西 像约会纯洁,蜂蜜,德克斯特罗斯,
485	fruit juice concentrate.	果汁浓缩.
486	In glucose revolution, I have the whole list,	在葡萄糖革命中,我有整张名单,
487	but manufacturers use lots of fancy words	但厂商会用很多花言巧语
488	to not make it sound like just cane sugar.	不让它听起来像只是蔗糖。
489	But actually, it's just cane sugar.	但实际上,这只是蔗糖.
490	It's all the same molecules, right?	都是一样的分子,对吧?
491	So sometimes you could...	所以有时你可以...
492	Your body's not telling the difference as you said.	你的身体没有你说的那么不同
493	No, no difference.	不,没有区别。
494	So that's for the protein bar.	所以这是蛋白质棒。
495	And then for the snackers,	然后,对于小吃,
496	okay, I have a hack that's called putting clothing on your carbs.	好吧,我有一个黑客 叫做把衣服 在你的碳水化合物。
497	Anytime you eat carbs,	当你吃碳水化合物,
498	so carbs being starches or sugars,	所以碳水化合物是淀粉或糖,
499	make sure to never eat them naked.	确保永远不要吃他们裸体。
500	And by naked, I mean on their own.	和通过裸体,我的意思是自己。
501	So never snack on just a piece of bread	所以永远不要吃面包
502	or never snack on just a cookie.	或者从不吃饼干
503	Always add some clothing,	总是加一些衣服,
504	which means protein, fat or fiber,	这意味着蛋白质,脂肪或纤维,
505	which means, for example,	这意味着,例如,
506	adding some avocado to the bread or some cheese,	在面包或奶酪里加些鳄梨
507	which means, for example,	这意味着,例如,
508	adding five almonds to the cookie or Greek yogurt, right?	在饼干或希腊酸奶上加五颗杏仁 对吧?
509	So if you love snacking,	如果你喜欢吃零食
510	remember this hack,	记住这个黑客,
511	put clothing on your carbs,	穿上你的碳水化合物
512	never eat your carbs naked,	从不裸体吃你的碳水化合物
513	that way you'll have less of a glucose spike.	那样你就不会有葡萄糖钉子了
514	Because the risk, Jay,	因为风险,杰伊,
515	is that our snacks kick off that cravings roller coaster.	我们的零食会让那些 渴望过山车。
516	Because between meals, our stomach is empty.	因为吃饭之间 我们的胃是空的
517	So same concept is for breakfast.	早餐也是这个概念
518	You don't want to eat too much sweet stuff.	你不想吃太多甜的东西。
519	Otherwise, it's going to make a big spike.	否则,它会成为一个大钉子。
520	And you're not going to feel very good 90 minutes later.	90分钟后你不会感觉很好
521	This is actually genius.	这真是天才
522	Like, if you're listening to this right now,	喜欢,如果你现在听这个,
523	none of us have any excuses to shift this around.	我们没有任何借口来改变这种情况。
524	Genuinely, I'm listening to you just going,	老实说,我听 你只是去,
525	thank you.	谢谢
526	Like, thank you so much.	喜欢,非常感谢。
527	Because I think it's so often when you're hearing about	因为我觉得当你听到
528	how to change your diet and your food,	如何改变你的饮食和食物,
529	it just sounds so hard and so complex.	它只是听起来如此艰难和复杂。
530	And it feels like,	感觉就像
531	God, where do I even start with this?	天啊,我从哪里开始?
532	And here we are just making really basic connections	在这里,我们只是 真正基本的连接
533	that we can all do very, very simply.	我们能做的非常,非常简单。
534	And it helps you with your energy,	它帮助你的能量,
535	with your mood, with your skin,	你的心情,你的皮肤,
536	but also for serious health conditions,	但对于严重的健康状况,
537	like type 2 diabetes,	像2型糖尿病,
538	this is the way out, right?	这是出路,对不对?
539	If you have type 2 diabetes,	如果你得了2型糖尿病,
540	if one of your parents, grandparents has it,	如果你的父母之一, 祖父母有它,
541	it can be quite challenging to know how to get out of it.	要知道如何摆脱它可能相当困难。
542	And it can feel like either I have to go on this extreme diet	感觉好像我不得不去吃这种极端的饮食
543	and never eat carbs ever again,	永远不要吃碳水化合物,
544	or I'll do this medication.	否则我会做这个药。
545	And what I want to offer with these hacks	和我想提供 与这些黑客
546	is an easy way to take back some control	很容易夺回控制权
547	over your glucose levels	超过你的葡萄糖水平
548	because type 2 diabetes is reversible.	因为2型糖尿病是可逆的
549	It is not a genetic hereditary disease	这不是遗传性疾病
550	that you can't do anything about.	你什么也做不来
551	You can improve it.	你可以改进它。
552	I see people put it into remission every single week	我看见人们每星期都把它放回原处
553	using this work in concert with their doctor,	利用这项工作 与他们的医生,
554	of course, but this is the kind of stuff	当然,但这是那种东西
555	that can turn your health around.	这可以改变你的健康。
556	And instead of getting sicker as you age,	而不是越老越恶心
557	your health can improve as you age.	您的健康会随着年龄的增长而改善。
558	And don't we all want that?	我们不都希望这样吗?
559	That's the dream, you know?	这就是梦想,你知道吗?
560	Absolutely.	当然
561	What is the best advice you've ever heard or received	最好的建议是什么?
562	when it comes to health?	在健康方面?
563	Symptoms are messages.	症状是信息。
564	I'm going to let you expand because I like that.	我会让你扩张 因为我喜欢这样
565	If you feel symptoms from acne to psoriasis	如果你感觉到从ne到s的症状
566	to infertility to brain fog,	致脑雾不育
567	these are not something to suppress.	这些不是要压制的
568	They are messages.	它们是信息。
569	They are your body trying to communicate with you	他们是你的身体 试图与你沟通
570	to tell you, hey, there's something wrong.	告诉你,嘿, 有点不对劲。
571	I need your help.	我需要你的帮助。
572	Don't suppress.	勿压制.
573	Don't feel bad about the symptoms.	别对症状感到难过
574	Flip the script.	翻转剧本。
575	Talk to your body like, okay,	和你的身体说话像,好吧,
576	why is there all this eczema on my arm?	为什么我的手臂上有这些乳头?
577	What's going on?	这是怎么回事?
578	That's inflammation.	这是炎症。
579	That's inside.	这是里面。
580	Can I help you?	有什么事吗?
581	You see what I mean?	明白我的意思了吗?
582	So symptoms are messages.	症状就是信息
583	How do you think we often process symptoms	你觉得我们怎么处理症状
584	instead of as messages?	而不是作为信息?
585	We think our body is fighting us.	我们认为我们的身体在反抗我们。
586	We're like, body, why are you against me?	我们就像,身体, 你为什么反对我?
587	We don't understand.	我们不明白
588	It's crying for help.	It哭求救.
589	It's not against.	不违.
590	Your body just wants to keep you alive.	你的身体只想让你活着
591	Your body's not trying to be annoying.	你的身体不是在烦人
592	I promise.	我保证
593	Your body's trying to keep you alive.	你的身体试图让你活着。
594	That's so good.	赞曰.
595	I love that.	我喜欢
596	Your body is not trying to be annoying.	你的身体并不想让人讨厌
597	No, it's so true.	不,这是真的。
598	And your body is so much smarter than you.	你的身体比你聪明多了
599	So much smarter than you.	比你聪明多了
600	Listen to it.	听其语.
601	It's got stuff to teach you.	有东西教你。
602	That's such great insight.	这是如此伟大的见解。
603	Next time you come, we're going to talk about that.	下次你来的时候 我们再谈这个
604	I love that.	我喜欢
605	That's really hit according to me.	据我说,这是真的打击。
606	I think it's so interesting	我觉得这很有趣
607	how we look at anything inconvenient	我们如何看待任何不便
608	as there's something wrong	因为有问题
609	and you're being annoying	烦死了
610	and I wish you would just be okay.	我希望你没事
611	Rather than, oh, wait a minute.	而不是,哦,等待一分钟。
612	You're actually trying to share something.	你其实是想分享一些东西
613	I think a lot of people,	我认为很多人,
614	at least I've heard, I don't have kids,	至少我听说 我没有孩子
615	but I've learned that a lot of people	但我学会了很多人
616	feel this with their children.	和他们的孩子们一起感受
617	Where your child's trying to communicate with you	你孩子想和你交流的地方
618	and just doesn't know how.	而只是不知道如何做到这一点。
619	And it's almost like our body's like that.	它几乎就像我们的身体是这样。
620	Yeah, it's like a baby doesn't cry	是啊,就像婴儿不哭
621	because it's trying to annoy you.	因为它想惹恼你
622	A baby cries because it's going	宝宝会哭,因为会哭
623	through something difficult	通过一些困难的事情
624	and it wants your help.	它需要你的帮助。
625	Yeah, I love that.	是啊,我喜欢。
626	That's such a beautiful answer.	真是个漂亮的答案。
627	All right, second question.	好吧,第二个问题。
628	What is the worst health advice	什么是最糟糕的保健建议
629	you've ever heard or received?	你听说过还是收到过?
630	Have a fruit smoothie first thing in the morning.	早上先吃点果汁
631	Yeah, I mean, anything that has to do	是啊,我的意思是,任何必须做的
632	with fruit juices, fruit smoothies	有果汁,有水果的香料,
633	as being a health food, anything, no.	作为健康食品,任何事,没有。
634	I'm just like, no.	我只是喜欢,没有。
635	Yeah, don't do it.	是啊,不要这样做。
636	Don't do it.	别
637	Okay, question number three.	好吧,第三题。
638	What's the first thing you do in the morning	你早上第一件事是怎样做的?
639	and the last thing you do before you go to bed?	在你睡觉前你最后做的是什么?
640	The first thing I do in the morning,	我早上第一件事就是说
641	I take my earplugs out	我把我的耳塞拿出来了
642	and I drink water.	我喝着水
643	So you do have water first in the morning.	你早上有水吗?
644	Yeah, absolutely.	当然
645	And then I try to turn my phone on a little bit later.	之后我试着把手机打开
646	I try to not turn it on in the first half an hour.	我试图不打开它 在前半小时。
647	Last thing I do at night before going to bed,	我晚上睡觉前最后一件事
648	I have this app in which I track my mental health.	我有一个应用 我跟踪我的精神健康。
649	So I put a little, a scale of one to five,	所以我把一个小,一个比例尺 到5,
650	how my mental health was today	今天我的精神健康怎么样
651	and I write a couple sentences about my day.	我写了几句话 关于我的一天。
652	Nice, what is the app code?	不错,什么是应用程序代码?
653	It's called Daylio.	名为大乘.
654	I have no affiliation whatsoever.	我没有从属关系
655	这是真棒,D -A -Y -L -O。
656	And I've been doing this for four years now	我已经做了四年了
657	and it makes a little dot for it.	它给它带来了一点点。
658	I'll show you in a sec.	我马上给你看
659	It makes a little dot for every day.	每天都有点小问题
660	And so I have four years of dots	所以我有四年的点
661	of how my mental health was in all of those days.	这些天我的精神健康状况如何
662	And I see these patterns.	我看到这些模式。
663	I see that I've gotten happier over time, more fulfilled,	我看到,我越来越快乐 随着时间的推移,更满足,
664	have less episodes of difficult mental health issues.	心理健康问题较少。
665	So it's really cool to look back.	回头看真的很酷
666	That's beautiful, I love that.	太美了,我喜欢
667	That's a great recommendation for everyone listening.	这是一个伟大的推荐给大家听。
668	Fourth question,	第四个问题,
669	what's something that you used to believe to be true about health	你以前相信的关于健康的事是什么
670	but now you've realized it's actually not true?	但你现在意识到这不是真的?
671	That everybody should wear a glucose monitor.	每个人都应该戴个葡萄糖监视器
672	So when I first started in the space,	所以当我开始在太空时
673	because wearing the glucose monitor had changed my life,	因为戴着葡萄糖监视器改变了我的生活
674	I was telling everybody to wear one.	我告诉大家穿一件
675	瞷и祇瞷眔┮Τ benefits
676	by seeing what I've discovered in the science that I've found.	我从科学中发现了什么
677	And sometimes overtracking yourself can lead to issues and stress.	有时自己超轨会引发问题和压力。
678	Yeah, I can relate to that.	是的,我可以说是的。
679	There was a point where I was measuring everything	有一点,我在测量一切
680	and it was useful and then it went too far	它有用,然后它走得太远
681	and then I didn't want to measure anything.	然后我不想衡量任何东西。
682	And then it's a really interesting balance	然后它是一个非常有趣的平衡
683	because data can be so powerful and at the same time,	因为数据可以如此强大 同时,
684	it can be so disempowering.	那样会失去权力
685	Because sometimes you look at the data	因为有时候你看着数据
686	to decide how you feel about yourself.	来决定你对自己的感觉
687	Yeah, yeah.	对 对
688	It's like, you know, if you wake up and you're like,	这就像,你知道, 如果你醒来,你喜欢,
689	I don't know if I'm tired or not.	不知疲倦不劳.
690	Look at my sleep data.	看看我的睡眠数据。
691	Oh, I'm exhausted, clearly, because I didn't sleep well.	哦,我累坏了,很明显, 因为我睡不好。
692	But you're actually not connected to how you feel.	但你实际上与你的感受无关
693	Yeah, yeah.	对 对
694	And it takes you outside of your body.	它带你离开你的身体。
695	Exactly, exactly.	没错,没错。
696	It's what you were saying earlier.	这是你刚才说的
697	We need to actually get better at living in our bodies	我们要在身体里生活得更好
698	and listening within our bodies.	并倾听我们的身体。
699	And the hearing and feeling what they're saying to us	和听觉和感觉 他们对我们说的话
700	and how they're communicating rather than expecting	以及他们是如何沟通而不是期待
701	that even an external person or system	即使是外人或系统
702	is going to somehow predict how we feel.	将预示我们的感受
703	Amen.	阿门
704	Yeah, that's a really, really powerful takeaway.	是啊,这是一个真正, 非常强大的外卖。
705	I love that.	我喜欢
706	Fifth and final question,	第五个也是最后一个问题,
707	which we ask to every guest who's ever been on the show.	我们要求所有参加过节目的客人
708	If you could create one law	如果你能创立一个法律
709	that everyone in the world had to follow,	全世界每个人都必须遵循
710	what would it be?	会是什么?
711	Okay, I'm going to restrict myself to the world of food.	好吧,我要把自己 限制在食物的世界。
712	Okay, because there's lots of other laws that we could do	好吧,因为有很多其他的法律 我们可以做
713	that would be very important in the world.	这在世界上是非常重要的。
714	And it can be a real law.	而能成实法.
715	Ban all processed breakfast food.	禁止所有加工早餐食品。
716	I love that law.	我喜欢那部法律
717	Because that would help kids.	因为那样会帮助孩子们
718	It would help parents.	它会帮助父母。
719	It would change people's mood,	这会改变人们的心情,
720	make them happier, more fulfilled.	让他们更快乐,更满足
721	Yeah, I think that's a big one.	是啊,我觉得这是一个很大的。
722	That's huge.	这是巨大的。
723	Or the law could be treat breakfast like any other meal.	或者法律可以像其他食物一样对待早餐
724	Because if you ban something, then other stuff pops up.	因为如果你禁止某些东西, 其他的东西就会出现。
725	So it's more like treat breakfast as a second lunch	所以更像是把早餐当成第二次午餐
726	and eat lunch food at breakfast.	早餐时吃午餐
727	Yeah, that's great.	是啊,这是伟大的。
728	I love that.	我喜欢

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