不要听信断食，影响体型的因素是什么？如何打造一个女性真正热爱
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | I actually keep my magnesium right beside my salt and my pepper. | 实际上,我把我的镁 在我的盐和胡椒旁边。 |
| 0:04 | So as I'm like salting my food, I'm like, | 所以当我喜欢 盐我的食物,我很喜欢, |
| 0:05 | oh yeah, there's the magnesium, I'm gonna take it. | 哦,是的,有镁, 我要把它。 |
| 0:07 | And I have another bottle upstairs in my bathroom. | 我楼上还有一瓶在浴室里 |
| 0:10 | So as I'm getting ready for bed, I'm putting up my hair, | 所以随着我准备睡觉,我把头发, |
| 0:13 | I'm doing my skin, whatever, I will all take one there too. | 我在做我的皮肤,不管怎样, 我都会拿一个在那里。 |
| 0:16 | So you put it in the way of other habits. | 所以,你把它的方式 其他习惯。 |
| 0:19 | Because otherwise, if I put it in a really beautiful | 否则,如果我把它放在 一个真正美丽的 |
| 0:21 | supplement closet, it's just going to stay there. | 补充衣柜,它只是要呆在那里。 |
| 0:25 | I have to put it on my desk, and also when I travel, | 我必须把它放在我的桌子上, 以及当我旅行, |
展开字幕全文（1131 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | I actually keep my magnesium right beside my salt and my pepper. | 实际上,我把我的镁 在我的盐和胡椒旁边。 |
| 2 | So as I'm like salting my food, I'm like, | 所以当我喜欢 盐我的食物,我很喜欢, |
| 3 | oh yeah, there's the magnesium, I'm gonna take it. | 哦,是的,有镁, 我要把它。 |
| 4 | And I have another bottle upstairs in my bathroom. | 我楼上还有一瓶在浴室里 |
| 5 | So as I'm getting ready for bed, I'm putting up my hair, | 所以随着我准备睡觉,我把头发, |
| 6 | I'm doing my skin, whatever, I will all take one there too. | 我在做我的皮肤,不管怎样, 我都会拿一个在那里。 |
| 7 | So you put it in the way of other habits. | 所以,你把它的方式 其他习惯。 |
| 8 | Because otherwise, if I put it in a really beautiful | 否则,如果我把它放在 一个真正美丽的 |
| 9 | supplement closet, it's just going to stay there. | 补充衣柜,它只是要呆在那里。 |
| 10 | I have to put it on my desk, and also when I travel, | 我必须把它放在我的桌子上, 以及当我旅行, |
| 11 | it's on the hotel desk. | 在酒店办公桌上 |
| 12 | Yeah, you're already doing something else. | 是啊,你已经在做别的事了。 |
| 13 | So just put the thing next to the thing you're already doing, | 把事情放在你已经做的事旁边 |
| 14 | and your compliance and your adherence is going to go up. | 你的服从和遵守将会上升 |
| 15 | Right? | 对吧? |
| 16 | What else do we got in here? | 还有什么? |
| 17 | Ooh, Omega-3s. | 哦,奥米加 -3s。 |
| 18 | Okay. | 摆 |
| 19 | These are so well established in the literature. | 这些在文献中都得到了很好的确立. |
| 20 | They reduce inflammation, they help with cognition. | 它们减少炎症,有助于认知. |
| 21 | Something like two to four grams a day. | 一天两到四克 |
| 22 | I didn't know you needed to keep it in the fridge. | 我不知道你必须把它放在冰箱里 |
| 23 | I've been keeping it in a hot cupboard for the longest time. | 我把它放在热水柜里的时间最长了 |
| 24 | Yeah, I mean... | 对 我是说... |
| 25 | Apparently it spoils. | 很明显它坏了。 |
| 26 | Yeah, it just helps with spoilage. | 是啊,它只是帮助 破坏。 |
| 27 | So you can pop them in the fridge. | 这样你就可以把它们放进冰箱里。 |
| 28 | And then same kind of thing, like habit stacking. | 然后是同样的事情, 像习惯堆叠。 |
| 29 | So as you're opening up the fridge, put it in front of, | 当你打开冰箱,放在前面 |
| 30 | you know, the thing that you would most commonly reach for. | 你知道,你最常接触的东西。 |
| 31 | So you go for fruits in the morning, | 你早晨去取水果, |
| 32 | you put them right beside your fruits. | 你把它们放在水果旁边 |
| 33 | Okay. | 摆 |
| 34 | What other goodies do we have in here? | 我们这里还有什么好东西? |
| 35 | Vitamin D, for sure. | 当然是维生素D |
| 36 | D3带K2. | |
| 37 | 4,000 IUs minimum per day, I would say. | 我想说每天最少有4000 IU. |
| 38 | Most people should be taking that. | 大多数人都该接受 |
| 39 | They call it a vitamin. | 他们称之为维生素。 |
| 40 | It's not really a vitamin. | 这不是真正的维生素。 |
| 41 | 更如亲hor或前hor. | |
| 42 | So this is really important for sex hormone, | 这对性激素很重要 |
| 43 | reproductive hormone production. | 生殖激素生产。 |
| 44 | Again, inflammation, cognition. | 又曰,炎,识也. |
| 45 | Every day? | 每天吗? |
| 46 | Every day. | 每日无时. |
| 47 | Yeah, every day. | 对,每天都有 |
| 48 | I went to the doctor and he said I was deficient | 我去看医生,他说我不够 |
| 49 | in vitamin D and omega-3. | 维他命D和蛋白3 |
| 50 | So those are my... | 这些是我的... |
| 51 | Do you know how many, even if you live in a sunny, | 你知道有多少人 即使你生活在阳光下 |
| 52 | I can't tell you, I've had patients who live in, | 我不能告诉你,我有病人 谁住, |
| 53 | you know, Florida, let's say, where it's, | 你知道,佛罗里达州,让我们说,在哪里, |
| 54 | you think that you're getting a lot of sun exposure | 你以为你被阳光照射得很多 |
| 55 | because the temperature is amicable to that | 因为温度是友好的 |
| 56 | and you run their vitamin D and... | 你运行他们的维生素D和... |
| 57 | It's crazy. | 太疯狂了 |
| 58 | Crazy. | 疯了 |
| 59 | Ooh, I'm so happy you have this one here. | 哦,我很高兴你有一个在这里。 |
| 60 | Creatine. | 克赖汀. |
| 61 | I know you just had Dr. Darren Kandao on the show. | 我知道你刚刚有 达伦・坎道博士的节目。 |
| 62 | He was actually on my podcast as well. | 他其实也是我的播客 |
| 63 | For women, you know, I think creatine used to be this, | 对于女人,你知道, 我想克里丁曾经是这样, |
| 64 | like, bro supplement, you know, like these bodybuilders | 像,兄弟补充,你知道, 像这些健美运动员 |
| 65 | with the scary, you know, noises and the, you know, | 和可怕的,你知道, 噪音和,你知道, |
| 66 | weird t-shirts and stuff. | 奇怪的T恤之类的 |
| 67 | But creatine is really, really important for women. | 但油菜对女性来说很重要 |
| 68 | The way that Dr. Kandao described it to me was he said, | Kandao医生对我描述的方式是 |
| 69 | you know, lifting weights builds the cake | 你知道,举重造蛋糕 |
| 70 | and this is like the icing on top of it, right? | 这就像上面的冰,对不对? |
| 71 | So you're not going to, you know, enhance performance. | 所以你不会,你知道,提高性能。 |
| 72 | You're not going to build strength | 你不会建立力量的 |
| 73 | if you're just doing the creatine. | 如果你只是做油炸饼。 |
| 74 | You have to be pairing it with the mechanical signal | 你必须用机械信号来配对 |
| 75 | of resistance training. | 抵抗训练 |
| 76 | But I think every woman can be taking five grams, | 但我想每个女人都能服用5克 |
| 77 | three to five grams of this every single day. | 每一天3到5克这个 |
| 78 | How much are you taking? | 你要多少钱? |
| 79 | I take five. | 我拿五个。 |
| 80 | Sometimes you take a bit more than five. | 有时候你需要多一点超过5。 |
| 81 | Sometimes I take a little bit more than five. | 时我略摄五种. |
| 82 | So when you have been, and this is, | 所以,当你已经, 这是, |
| 83 | this is the little perimenopausal hack | 这是小 围观黑客 |
| 84 | because I am in, fully in the throes of it right now. | 因为我现在身陷其中 完全陷入困境 |
| 85 | There are nights where I don't sleep well. | 有些晚上我睡不着 |
| 86 | So taking a higher dose of creatine that day | 那天服用了更高剂量的凝油 |
| 87 | will help with your cognition, your awareness, | 帮助你的认知和认识, |
| 88 | and your alertness. | 还有你的警惕 |
| 89 | So something like a 10-gram dose | 所以像10克剂量 |
| 90 | because it's a little bit harder to get, | 因为它有点难得到, |
| 91 | my understanding of it is it's harder to get | 我的理解是,这是很难得到的 |
| 92 | across the blood-brain barrier. | 穿过血脑屏障 |
| 93 | So you need a higher dose in order to facilitate that. | 所以,你需要一个更高的剂量 以方便这一点。 |
| 94 | But yeah, 10 grams. | 不过是的,10克。 |
| 95 | And what impact has it had on you? | 对你有什么影响? |
| 96 | Have you noticed an impact? | 你注意到什么影响了吗? |
| 97 | When I haven't slept well, yeah, definitely. | 我睡得不好的时候 当然 |
| 98 | If I take it in the morning, it definitely wakes me up. | 如果我早上拿它, 它肯定让我醒过来。 |
| 99 | I would say that when I am not taking regular, | 我会说,如果我不定期, |
| 100 | like I'm not taking the three to five grams, | 就像我不拿 三到五克, |
| 101 | or for some reason I start forgetting, | 或者因为某种原因 我开始忘记, |
| 102 | muscles look a little less full, you know, | 肌肉看起来有点不够饱,你知道, |
| 103 | they look a little less full, | 他们看起来有点不够满, |
| 104 | don't have as much energy in the tank | 油箱里没有那么多能量 |
| 105 | when I'm doing like a really intense workout. | 当我像一个非常紧张的锻炼。 |
| 106 | There's a performance degradation | 有性能退化 |
| 107 | when I am, when I'm not on it. | 当我是, 当我不在它。 |
| 108 | 然后是collagen(英语:collagen). | |
| 109 | I love this one because it gets so much hate online. | 我喜欢这个,因为它在网上变得如此的讨厌。 |
| 110 | So we're going to go against the grain | 所以,我们要去 逆谷物 |
| 111 | and talk about how great collagen is. | 说说科拉根有多棒 |
| 112 | 有很多关于Collagen的批评 | |
| 113 | often comes from this idea that, | 常来自这个想法, |
| 114 | well, it's terrible, it doesn't have any leucine, | 嗯,这是可怕的, 它没有任何leucine, |
| 115 | or it has less than 3% of leucine, | 或者它有不到3%的利辛, |
| 116 | which is an amino acid that stimulates muscle protein | 它是一种刺激肌肉蛋白的氨基酸 |
| 117 | synthesis. | 综合。 |
| 118 | And yes, that's true. | 是的,这是真的。 |
| 119 | It is a terrible driver for muscle protein. | 这是肌肉蛋白质的可怕驱动力。 |
| 120 | But this, that's not like the whole goal for women | 但这不是女人的全部目标 |
| 121 | is not just muscle, right? | 不只是肌肉,对不对? |
| 122 | We have other tissues that go to the gym | 我们有其他的纸巾去健身房 |
| 123 | alongside our muscle that train, | 与我们的肌肉 火车, |
| 124 | like our tendons, our ligaments, our joints. | 就像我们的手势 韧带 关节 |
| 125 | And so collagen is just like muscle, | 所以,焦糖就像肌肉一样, |
| 126 | is a very expensive process. | 这是一个非常昂贵的过程。 |
| 127 | So it's very expensive, you know, | 所以它非常昂贵,你知道, |
| 128 | from a mechanistic point of view to create collagen. | 从机械学的角度来创造collagen. |
| 129 | So taking collagen is great for what | 所以,服用collagen是伟大的什么 |
| 130 | I like to call the JTL, your joints, | 我想打电话给JTL,你的关节, |
| 131 | your tendons, and your ligaments. | 和你的韧带。 |
| 132 | So I will typically take something like 10 to 15 grams | 所以我一般要10到15克 |
| 133 | of this a day. | 这一天。 |
| 134 | People will probably come at me, | 人们可能会来找我 |
| 135 | I put this in my coffee sometimes, | 我有时把这个放进咖啡里 |
| 136 | which I know the heat, I get it. | 我知道热量,我明白 |
| 137 | But if I don't, I won't take it. | 但如果我不这样做,我不会接受的。 |
| 138 | There's so many collagen products out there | 外面有这么多的煤矿产品 |
| 139 | at the moment, isn't there? | 目前,不是吗? |
| 140 | Collagen drinks, collagen, | 柯拉根饮料,柯拉根酒, |
| 141 | collagens and everything. | 煤矿和一切。 |
| 142 | Someone's going to figure out how to like put it | 有人会想出怎么放 |
| 143 | in the air or something. | 在空中还是什么的。 |
| 144 | Yeah, right. | 没错 |
| 145 | Yeah. | 对 |
| 146 | Is that all a fad? | 都这样吗? |
| 147 | They're saying it's good for skin, it's good for nails, | 他们说这对皮肤好,对钉子好 |
| 148 | it's good for hair, it's good for everything. | 对头发有好处,对一切都有好处。 |
| 149 | It's good for fascia, it's good. | 对法西娅有好处,很好 |
| 150 | I mean, collagen is the primary compound | 我的意思是,collagen是主要化合物 |
| 151 | in joints, tendons, ligaments, fascia, skin, hair, nails. | 关节 关节 韧带 法西娅 皮肤 头发 指甲 |
| 152 | Do you take a particular type of collagen? | 你吃过某种 col吗? |
| 153 | Hydrolyzed, hydrolyzed type one, two, and three, yeah. | 水解,一,二,三类水解,是的. |
| 154 | Okay, fine. | 好吧,没事。 |
| 155 | What else? | 还有什么? |
| 156 | Electrolytes. | 电解石. |
| 157 | I take electrolytes not as consistently, | 我服用电解质 不如一贯, |
| 158 | again, in the vein of transparency and honesty. | 同样,本着透明和诚实的精神。 |
| 159 | I typically will take this on a very heavy cardio day. | 我通常会在很重的心肺日接受这个 |
| 160 | So I have recently taken up tennis. | 所以我最近开始打网球。 |
| 161 | I'm terrible at it. | 我对它很不好。 |
| 162 | But being outside tennis, you're in the heat, | 但是在网球场外,你很热, |
| 163 | you're running left and right, | 你跑的左边和右边, |
| 164 | and you're doing it for hours on end. | 结束的时候你还要做几个小时 |
| 165 | You know, when you're sweating a lot, | 你知道,当你经常出汗, |
| 166 | electrolytes are really great. | 电解质真的很棒 |
| 167 | Okay. | 摆 |
| 168 | Yeah, so like electrolytes, don't take them all the time. | 是啊,所以像电解质, 不要把它们所有的时间。 |
| 169 | And with our last puppy here, oh, vitamin C. | 还有我们的最后一只小狗 维生素C |
| 170 | Vitamin C, I actually like to take with the collagen | 维他命C,我其实也喜欢拿 col |
| 171 | because it can enhance its absorption. | 因为它可以增强吸收能力。 |
| 172 | And then this is just a general antioxidant that I think, | 然后这只是一种一般的抗氧化剂 我认为, |
| 173 | you know, there's no harm in taking vitamin C, right? | 吃维他命C没什么不好,对吧? |
| 174 | It's water-soluble, you take too much, you pee it out. | 水可溶,取之过多,小便出. |
| 175 | But good as an antioxidant, good as an anti-inflammatory, | 但作为抗氧化剂和抗炎剂 |
| 176 | helps with the absorption of collagen as well. | 也帮助吸收 col基。 |
| 177 | What about protein? | 蛋白质呢? |
| 178 | How do you think about protein? | 你觉得蛋白质怎么样? |
| 179 | Do you take protein shakes or anything? | 你服用蛋白质摇晃什么的? |
| 180 | I do when I'm traveling. | 我旅行的时候会 |
| 181 | So I typically, in my day-to-day diet, | 所以我通常在日常饮食中 |
| 182 | I typically don't. | 我一般不会 |
| 183 | I will if I'm falling a bit short. | 如果我掉下来有点短,我会的 |
| 184 | But for me, most of my protein is coming from whole foods. | 但对我来说,我的蛋白质 大部分来自整个食物。 |
| 185 | What about cardio? | 心电图呢? |
| 186 | Because we've talked a lot about doing resistance training | 因为我们经常谈抗战训练 |
| 187 | and the importance of building muscle. | 和建设肌肉的重要性。 |
| 188 | Where does cardiovascular exercises, running, sprinting, | 心血管运动 跑步 短跑 |
| 189 | StairMass, to fit into all of this? | 楼梯马斯, 适应这一切? |
| 190 | It's life. | 这是生活。 |
| 191 | It's everything. | 谓一切法. |
| 192 | Cardio is fantastic as well. | 心电图也很棒 |
| 193 | I think that, again, you know, | 我觉得,再次,你知道, |
| 194 | when I think about my overwhelmed Ophelia, | 当我想起我的不堪重负的奥菲利亚时 |
| 195 | you know, she's online and she has people | 你知道,她在网上,她有别人 |
| 196 | that are saying things like, | 说的东西喜欢, |
| 197 | you should only lift weights and walk. | 你只能举重走路 |
| 198 | And then there's other people that are doing, | 还有其他人正在做, |
| 199 | you know, the chronic cardio and the people | 你知道,慢性心律和人们 |
| 200 | who are kind of overdoing it that and not doing enough weights. | 他们太过份了 不够重 |
| 201 | I sort of think about her as we start this discussion. | 在我们开始讨论的时候 我有点想她 |
| 202 | So we want to be thinking about cardio, | 所以我们想考虑心肺病 |
| 203 | not as a punishment for what you ate | 你们所吃的东西,不作惩罚, |
| 204 | and not because you're trying to get skinny, | 不是因为你想瘦 |
| 205 | but because we want to have other goals | 但因为我们想有其他目标 |
| 206 | around our health span and our lifespan. | 我们的健康期和寿命 |
| 207 | So living a longer life | 长寿吧 |
| 208 | and spending more of those years healthy. | 并且多花这些年的健康。 |
| 209 | A lot of women have PCOS, including my partner. | 很多女性都有PCOS,包括我的搭档. |
| 210 | Yeah. | 对 |
| 211 | And I was looking at the comments on one of your interviews | 我在看你的一次采访的评论 |
| 212 | you did, and one of the top comments from a woman | 你做到了, 和一个最高的评论 从一个女人 |
| 213 | was, for women with PCOS or insulin resistance, | 对于有PCOS或胰岛素抗药性的妇女来说 |
| 214 | sprint training hit often backfires | 短跑训练经常发生反射 |
| 215 | because it spikes cortisol and insulin. | 因为它会刺激皮质醇和胰岛素。 |
| 216 | Many of us do better with strength training plus zone two | 我们很多人都比训练强 再加上二区 |
| 217 | until hormones stabilize. | 直到激素稳定。 |
| 218 | I would love to hear more tailored guidance for PCOS. | 我很想听到更定制的PCOS指南。 |
| 219 | Yeah. | 对 |
| 220 | So the first thing I want to dismantle in that comment | 所以我想在评论中解开的第一件事 |
| 221 | is that cortisol spikes are bad. | 皮质醇的尖刺是坏的。 |
| 222 | It really, context really matters. | 真的,背景确实很重要。 |
| 223 | So without, so I'll just say it this way, | 所以,没有, 所以我只是这样说, |
| 224 | without cortisol, you won't wake up in the morning. | 没有皮质醇,你早上不会醒来。 |
| 225 | You know, we need cortisol. | 我们需要皮质醇 |
| 226 | There's something called the cortisol awakening response | 有东西叫皮质溶液唤醒反应 |
| 227 | where it tends to peak, you know, somewhere, | 在那里,它倾向于峰值, 你知道,某处, |
| 228 | you know, right around the time that you wake up | 你知道,就在你醒来的时候 |
| 229 | and then it sort of looks like a ski slope | 然后它看起来像一个滑雪坡 |
| 230 | and it, you know, gradually exits the chat, right? | 而且它,你知道, 逐渐退出聊天,对不对? |
| 231 | So cortisol is a normal process. | 所以皮质醇是一种正常的过程. |
| 232 | A cortisol spike is a normal process. | 皮质醇的突起是一个正常的过程. |
| 233 | Just like when you train, so when she was saying like, | 就像你训练的时候, 所以当她说, |
| 234 | I train when I do resistance training, | 我做抵抗训练时训练 |
| 235 | if she were to be monitoring her hormones, | 如果她要监测她的荷尔蒙 |
| 236 | she would see both a glucose spike and a cortisol spike | 她会看到葡萄糖和皮质溶胶 |
| 237 | when she's training because to be able to train | 当她为了能训练而训练的时候 |
| 238 | with enough intensity and effort, | 以足够的强度和精力, |
| 239 | you need to be, you need to get into something | 你需要,你需要进入的东西 |
| 240 | called sympathetic drive. | 被称为同情驱动器。 |
| 241 | You need to be in like stress physiology. | 你需要像压力生理。 |
| 242 | So her cortisol is spiking when she's training as well. | 所以她的皮质醇在训练时也在跳动 |
| 243 | So I want to really caution women away from being scared | 所以我想提醒女人别害怕 |
| 244 | of normal and predicted, you know, spikes, right? | 正常的,预言的,你知道, 钉子,对不对? |
| 245 | Like glucose spikes, cortisol spikes. | 如葡萄糖钉,皮质溶胶钉. |
| 246 | So that's what I would say just to start off | 所以,这就是我要说的 只是开始 |
| 247 | that conversation. | 那个谈话。 |
| 248 | 女性与PEMOS,它曾经被称为PCOS, | |
| 249 | now it's polyendocrine metabolic ovarian syndrome. | 现在它是多分泌代谢 卵巢综合征。 |
| 250 | Her body typically behaves more like someone | 她的身体一般表现得更像一个人 |
| 251 | who is diabetic, like a type two diabetic, | 谁是糖尿病, 像第二类糖尿病, |
| 252 | where she has issues with glucose disposal. | 她有葡萄糖处理问题 |
| 253 | She has issues with insulin sensitivity. | 她有胰岛素敏感症 |
| 254 | So specific recommendations for someone who has PCOS | 给有PCOS的人的具体建议 |
| 255 | is absolutely she should be training | 绝对是她应该训练 |
| 256 | because every time she's contracting her muscles, | 因为每次她的肌肉收缩, |
| 257 | she's actually helping whether insulin is present or not | 她实际上帮助 是否胰岛素存在 |
| 258 | for her to pull that glucose into the muscle cell | 让她把葡萄糖拉进肌肉细胞 |
| 259 | and to be able to make energy. | 和能够制造能量。 |
| 260 | So that's really fantastic. | 这真是太棒了。 |
| 261 | I also think that whether you have PCOS | 我也觉得你有没有PCOS |
| 262 | or you're, you know, type two diabetic, | 或者,你知道,第二类糖尿病患者, |
| 263 | I think that zone two cardio is fantastic again for endurance, | 我觉得第二区心电图对耐力来说又太好了 |
| 264 | but you can also benefit from the very high intensity | 但也可以从高强度中获益 |
| 265 | cardio that, you know, might be categorized | 心电图,你知道, 可能是分类 |
| 266 | as high intensity interval training or HIIT | 如高强度间隔训练或高强度间距训练 |
| 267 | or sprint interval training, sometimes called SIT. | 或短跑间隔训练,有时称为SIT. |
| 268 | This is like, SIT is basically like 10 to 20 seconds, | 这就像,SIT基本上是 像10到20秒, |
| 269 | all out, ovaries to the wall, 100% effort, | 所有出,卵巢到墙上, 100%的努力, |
| 270 | and then you recover and then you do that, you know, | 然后你恢复 然后你这样做,你知道, |
| 271 | four, five, six times if you're feeling, | 4,5,6次 如果你感觉, |
| 272 | you know, particularly, you know, energetic. | 你知道,特别是,你知道,精力充沛。 |
| 273 | And that can also, that stress, that cortisol spike | 这也是,压力,皮质溶胶 |
| 274 | and all the, you know, the physiological cascade | 和所有的,你知道, 生理级联 |
| 275 | that happens from that is going to make you stronger | 那样你就会更坚强 |
| 276 | and a better glucose disposal agent, right, | 还有更好的葡萄糖处理剂 |
| 277 | which is what she wants if she has PCOS, over the long term. | 这是她想要的 如果她有PCOS,长期。 |
| 278 | Are there any particular exercises that women | 是否有妇女从事的任何特殊活动? |
| 279 | and people generally tend to stop doing as they age | 人们通常会随着年龄的增长而停止工作 |
| 280 | because it's kind of like it becomes harder as you age, | 因为它有点像 它变得更难 随着你的年龄, |
| 281 | but they should definitely not stop doing? | 但他们绝对不应该停止行动? |
| 282 | Oh, my gosh. | 天呐 |
| 283 | What are the ones where we all kind of stop doing it, | 什么样的人 我们都停止这样做, |
| 284 | but it leads to a downward spiral? | 但它导致螺旋下降? |
| 285 | Sprinting, 100%. | 冲刺,100%. |
| 286 | I think that everybody should be sprinting. | 我认为每个人都应该冲刺。 |
| 287 | Why? | 为什么? |
| 288 | You are going to be increasing something called | 你会增加一些所谓的 |
| 289 | your VO2 max, which is just, again, nerd speak | 您的 VO2 最大, 这只是,再次,书呆子说话 |
| 290 | for how much oxygen can you take into the lungs | 有多少氧气可以吸进肺里 |
| 291 | and distribute to the cells, right? | 并分发到细胞,对不对? |
| 292 | That, along with, we've all heard the stat, | 这,还有, 我们都听到了统计, |
| 293 | muscle declines 1% per year if you're not doing anything. | 如果你什么都不做,肌肉每年下降1%。 |
| 294 | VO2 max is the same, so you will decline | VO2 最大值相同,所以你会拒绝 |
| 295 | your VO2 max capacity 10% per decade | 您的VO2最大容量为每十年10% |
| 296 | if you're not actively working on it. | 如果你没有积极研究它。 |
| 297 | I'll put some graphs on the screen | 我会把一些图表放在屏幕上 |
| 298 | that show that decline over time. | 这表明随着时间的推移,这种下降。 |
| 299 | Yeah, great. | 是啊,伟大的。 |
| 300 | I can think of family members, you know, | 我可以想到家庭成员,你知道, |
| 301 | going up the stairs or down the stairs | 上楼梯或下楼梯 |
| 302 | or trying to get groceries and bringing them into the house | 或试图得到杂货 并带进房子 |
| 303 | that are huffed and puffed, right? | 被吸血和膨胀,对不对? |
| 304 | That they've lost their breath | 他们已经失去呼吸 |
| 305 | from going up a flight or two of stairs. | 从上一个航班或两个楼梯。 |
| 306 | But they think, you know, they say that | 但是他们觉得,你知道,他们说 |
| 307 | that's just getting older. | 那只是渐渐变老。 |
| 308 | Absolutely not. | 绝对不是。 |
| 309 | It's absolutely not a function of aging. | 这绝对不是衰老的功能. |
| 310 | It's just a loss of capacity. | 只是能力丧失而已. |
| 311 | There was... | 当时... |
| 312 | Can you sprint? | 你能冲刺吗? |
| 313 | I sprint all the time, yeah. | 我总是冲刺,是的。 |
| 314 | But there's two, so what I wanted to say | 但有两个,所以我想说 |
| 315 | was there's a couple of different ways that we can sprint. | 有几种不同的方式 我们可以冲刺。 |
| 316 | So you can sprint on a track. | 这样你就可以在赛道上冲刺. |
| 317 | So I used to be a track sprinter, | 我以前是田径短跑运动员 |
| 318 | so that's like my love. | 这就像我的爱。 |
| 319 | But you can also sprint on a cardio machine in the gym. | 但你也可以在健身房的心电机上冲刺. |
| 320 | So in the wintertime, so I live on the East Coast | 所以在冬天 我住在东海岸 |
| 321 | where I can't always sprint on the track. | 我无法在赛道上冲刺 |
| 322 | So I will take my sprinting indoors | 所以我会把短跑 室内 |
| 323 | and I will do something called the Norwegian 4x4 on a bike. | 我会在自行车上做一个叫挪威4x4的东西。 |
| 324 | Have you ever heard of a Norwegian 4x4? | 你听说过挪威四轮驱动器吗? |
| 325 | I have heard of it, but please do explain. | 我听说过,但请解释。 |
| 326 | Yeah, it's a special kind of torture. | 是啊,这是一种特殊的折磨。 |
| 327 | I hate it up until the moment I get on the bike. | 我讨厌它 直到我骑自行车的时候 |
| 328 | And then when I'm doing it, I'm like, okay, I'm going to do this. | 然后当我这样做的时候,我就像,好吧,我会做到这一点。 |
| 329 | And then when I'm finished, I'm like, I'm so proud of myself. | 然则既毕,则 I然自荣. |
| 330 | So a Norwegian 4x4 is basically four minutes. | 因此,挪威4x4基本上4分钟。 |
| 331 | In my case, I do it on the bike, | 就我而言,我骑自行车 |
| 332 | but it can be done on a treadmill or any cardio machine. | 但可以在跑步机或任何心电机上完成 |
| 333 | 85 to 95% of your heart rate max. | 你心率最高的85%到95% |
| 334 | So you need to know what your maximum, | 所以,你需要知道你的最大, |
| 335 | like the maximum heart rate that you have ever achieved. | 就像你达到的最高心率 |
| 336 | 85 to 95% of that for four minutes. | 85%到95%的4分钟 |
| 337 | It's a long four minutes. | 长四分. |
| 338 | And then you take a three-minute break. | 然后你休息三分钟 |
| 339 | And then you do that again four times. | 然后,你再次这样做四次。 |
| 340 | Hence the name, four minutes, four times. | 因此,名字,4分钟,4次。 |
| 341 | Lots of really cool studies on looking at VO2 max capacity. | 许多非常酷的研究 看VO2最大容量。 |
| 342 | There's one that I'm thinking of where they looked at women. | 我想到了她们看女人的地方 |
| 343 | The average age of the women were 58. | 妇女的平均年龄为58岁。 |
| 344 | So they were, a lot of them were like postmenopausal, let's say. | 因此,他们中有很多像 后绝经,让我们说。 |
| 345 | And they put them on a sprinting protocol. | 他们把它们放在了冲刺协议上。 |
| 346 | What they found was that in a period of eight weeks, | 他们发现在8周内 |
| 347 | they were able to increase their VO2 max by 10% in two months. | 他们能够在两个月内将VO2最多增加10%。 |
| 348 | Which is wild when you think about how quickly you can lose it. | 当你想着能有多快失去它时,这太疯狂了。 |
| 349 | And you can get 10% back in two months, which is phenomenal. | 你可以在两个月内拿回10%,这是惊人的。 |
| 350 | And the other really cool thing about that study | 还有另一件很酷的事 |
| 351 | was they actually took that cohort. | 他们真的带走了那群人 |
| 352 | So that was the, we'll call them like the well-lived | 因此,这就是,我们叫他们 像长寿 |
| 353 | or the older cohort, let's say. | 或更老的组别,让我们说。 |
| 354 | And they compared it to 18 to 30-year-olds. | 他们把它比作18到30岁的孩子。 |
| 355 | And they found that the gains that happened in the older cohort | 他们发现,在老年群体中, |
| 356 | were they had mitochondrial efficiency improvements of 69%. | 他们的线粒体效率提高了69% |
| 357 | Whereas the younger cohort, their mitochondrial gains were 49%. | 年轻人的线粒体增益为49%。 |
| 358 | So all that to say, a lot of people will frame aging as this like, | 所以说,很多人会把衰老描绘成这样, |
| 359 | well, now you're getting wrinkles, now you're getting old, | 好了,现在你得到皱纹, 现在你变得老了, |
| 360 | and now you're over the hill, it's past your prime. | 现在你在山上, 已经过了你的黄金。 |
| 361 | These women had, maybe the gap was bigger for them, | 这些女人,也许 差距对他们来说更大, |
| 362 | but they had so much more upside to gain. | 但他们有这么多的 颠倒得到。 |
| 363 | Right? | 对吧? |
| 364 | Which is so, I mean, that makes me so excited | 这让我很兴奋 |
| 365 | because it's never, ever, ever too late. | 因为它从来没有,从来没有,从来没有太晚。 |
| 366 | Like you can, like the best time to start was 10 years ago, fine. | 就像你可以,就像最好的开始时间 是十年前,很好。 |
| 367 | But the second best time is today. | 但第二好时机是今天。 |
| 368 | Like you're not behind. | 像你没有落后。 |
| 369 | You can totally do it now. | 你现在完全可以了 |
| 370 | One of the top comments in your recent video as well | 也是你最近录影带的顶级评论之一 |
| 371 | was someone saying, jumping or hopping is a good way | 有人说,跳跳跳跳是好办法 |
| 372 | to strengthen your bones and knees. | 强化你的骨骼和膝盖。 |
| 373 | And you should not stop doing that as we age. | 你不应该停止这样做 随着我们的年龄。 |
| 374 | Right? | 对吧? |
| 375 | Because a lot of people start thinking, | 因为很多人开始思考 |
| 376 | oh, I can't run anymore because it's not good for my hips | 哦,我跑不动了,因为它不适合我的臀部 |
| 377 | and my knees, and I've had injuries and stuff like that. | 我的膝盖,我受伤了之类的东西。 |
| 378 | So running is one of those things that people stop doing | 所以跑是人们停止做的事之一 |
| 379 | because they're scared of joint issues. | 因为他们害怕共同的问题 |
| 380 | Yeah. | 对 |
| 381 | I think the old adage of use it or lose it | 我觉得用它或失去它的老格言 |
| 382 | is really, really key here. | 这是真正,真正的关键在这里。 |
| 383 | Like if you stop doing it, | 就像如果你停止这样做, |
| 384 | you're going to definitely stop your ability to, | 你绝对会阻止你的能力, |
| 385 | like you're not going to be able to do it, right? | 就像你不会做到这一点,对不对? |
| 386 | Your body is going to prioritize the things that it does. | 你的身体会优先考虑它所做的一切 |
| 387 | So if you want to be able to jump, | 如果你想能跳下去的话 |
| 388 | you want to be able to sprint, you want to be able to squat, | 你想能够冲刺, 你想能够蹲下, |
| 389 | age is absolutely inconsequential to that. | 年龄是绝对不相关的。 |
| 390 | So in that particular comment, | 因此,在这个特别的评论中, |
| 391 | if somebody wanted to improve their bone density, | 如果有人想改善他们的骨密度, |
| 392 | yeah, for sure, you can strap on a weighted vest, | 是啊,当然,你可以绑在 加权背心, |
| 393 | do some plyometrics, add some weight to your jump. | 做一些弹道测量, 增加一些重量你的跳跃。 |
| 394 | Like that's going to increase that strain magnitude | 就像这样会增加压力 |
| 395 | and strain rate on the bone, | 和骨骼上的骨骼, |
| 396 | which is going to drive that positive bone reformation. | 这会推动正面的骨骼改造 |
| 397 | That's awesome. | 这是真棒。 |
| 398 | But yeah, if you don't jump, | 但如果你不跳的话 |
| 399 | you're going to lose your ability to jump. | 你会失去跳跃的能力 |
| 400 | Do you jump? | 你会跳吗? |
| 401 | I do it all the time. | 我时常做. |
| 402 | Well, sprinting is jumping, right? | 冲刺是跳跃 对吧? |
| 403 | Do you do like, is there such a thing as jump training? | 你喜欢跳跃训练吗? |
| 404 | 喜欢plyos,plyometers. | |
| 405 | Oh, is that what plyometrics? | 哦,这就是什么 弹簧? |
| 406 | 100%. | 百分百的 百分百的 百分百的 |
| 407 | And you do that? | 你这样做? |
| 408 | Yes. | 对 |
| 409 | Even if it's just isometric holds, let's say. | 即使它只是同位素持有,让我们假设。 |
| 410 | Like maybe somebody can't jump, | 也许有人跳不下去 |
| 411 | but they can stand with their heels elevated | 他们却能仰立起来, |
| 412 | so that the Achilles tendon and the calf, | 以致阿基里斯人和小牛相依为命, |
| 413 | like the gastrocnemius, is contracting. | 就像胃内菌一样 正在收缩 |
| 414 | Just to give you a little bit of a visual here, | 只是想给你一点视觉效果 |
| 415 | so what I'm talking about, | 所以,我所说的, |
| 416 | maybe one of the most famous tendons in the body | 可能是身体里最有名的阴道之一 |
| 417 | is the Achilles. | 是爱奇艺 |
| 418 | It is the extension of the calf muscles here, | 这是幼崽肌肉的延伸, |
| 419 | and then it sort of wraps around the heel | 然后把脚跟包起来 |
| 420 | and attaches into the inferior part of the calcaneus, | 且依附于下等的喀尔喀人, |
| 421 | which is just your heel bone. | 它只是你的脚跟骨。 |
| 422 | So maybe you can't quite jump yet, | 所以也许你还不能跳下去 |
| 423 | but you can actually, this mannequin is doing | 但你可以,这个模特儿正在做 |
| 424 | a really good job there, just coming up on their toes, | 一个非常好的工作在那里, 刚上他们的脚趾, |
| 425 | contracting the gastrocnemius, | 与胃肠道接触, |
| 426 | and this is called an isometric hold. | 这叫做同位素控制器 |
| 427 | So that tension in the muscles and in the tendon, | 肌肉和手腕的张力 |
| 428 | we have these little mechanoreceptors | 我们有这些小机械受体 |
| 429 | that sort of detect stretch. | 那种探测拉伸。 |
| 430 | So they will detect that whether something's being contracted | 所以,他们会发现 东西是否正在外包 |
| 431 | or whether something's stretching, | 或东西的伸展, |
| 432 | and they will say, oh, we need to remodel | 他们会说,哦,我们需要重塑 |
| 433 | in order to meet the demand of this activity. | 以满足这一活动的需求。 |
| 434 | And then you can progress to doing little hops | 然后,你可以进步 做小跳 |
| 435 | you can progress to doing jumps, et cetera. | 你可以跳跃,等等。 |
| 436 | Very easy to do. | 很简单 |
| 437 | You don't need a gym or anything like that. | 你不需要健身房之类的东西 |
| 438 | Not at all. | 一点也不 |
| 439 | I've heard you say that deceleration is important | 我听说减速很重要 |
| 440 | for mobility. | 流动。 |
| 441 | Yeah, deceleration is the opposite of acceleration. | 是啊,减速 与加速相反。 |
| 442 | So we think of acceleration, | 所以我们想加速, |
| 443 | it's speeding up and getting fast. | 速度越来越快 |
| 444 | Deceleration is coming to a stop. | 减速快到了 |
| 445 | So in order to come to a stop | 所以为了停下来 |
| 446 | without dumping all the forces in your joints, | 不倾斜所有的力量 在你的关节, |
| 447 | again, the tendons and the ligaments | 再来一遍 手势和韧带 |
| 448 | need to be able to absorb that kinetic energy. | 需要能够吸收这种动能。 |
| 449 | And from a sport perspective, your ability to decelerate, | 从运动的角度来看 你减速的能力 |
| 450 | so coming to a complete stop and then changing direction, | 于是完全停止,然后改变方向, |
| 451 | so change of direction training, | 所以改变方向训练, |
| 452 | is actually more predictive of whether you'll go pro | 更能预测你是否愿意 |
| 453 | than your vertical jump, your acceleration speed, | 而不是你的垂直跳跃, 你的加速速度, |
| 454 | or if you're doing things like beep tests or whatever. | 或者,如果你正在做 像哔声测试什么的。 |
| 455 | It's also really important for us as we age, | 这对我们来说也是非常重要的 当我们老去的时候 |
| 456 | you might trip on something on the floor | 你可能会在地板上绊倒 |
| 457 | or the corner of a rug, | 或地毯的角, |
| 458 | or you might lose your footing on the stairs. | 或者你可能会在楼梯上失去地位 |
| 459 | You need to be able to get your foot in front of you | 脚伸到前面 |
| 460 | and then be able to stop the motion before you fall. | 然后可以在你跌倒前阻止动议 |
| 461 | Are there any other exercises that are really, really simple | 还有其他练习吗,真的,真的很简单 |
| 462 | and underrated that one can do without equipment? | 却低估了没有设备就能做到的事? |
| 463 | I have so many to show you. | 我有很多东西要给你看 |
| 464 | So the one that I love, this is almost like a diagnosis, | 所以我喜欢的, 这几乎就像一个诊断, |
| 465 | but then the diagnosis almost becomes the plan, | 但后来诊断几乎变成了计划 |
| 466 | like the care plan, something that I just call the X-plank. | 像护理计划, 的东西,我只是叫 X平板。 |
| 467 | It's very difficult to do, | 这很难做, |
| 468 | but it is a test for stability and mobility of the hip. | 但这是对臀部稳定性和流动性的考验 |
| 469 | So we were talking about the Q-angle before. | 我们之前讨论过Q角 |
| 470 | This is directly challenging the muscles on the side of the hip | 这直接挑战了臀部的肌肉 |
| 471 | and whether or not you can stay stable. | 以及你能否保持稳定。 |
| 472 | So this is a great exercise. | 因此,这是一个伟大的练习。 |
| 473 | Yeah, I can show it to you. | 我可以给你看 |
| 474 | So this is, again, like I was saying, it's the test, | 所以,这是,再次, 就像我说的, 这是测试, |
| 475 | but then it also becomes the care plan. | 但也成为了照顾计划。 |
| 476 | So maybe what we'll do, so I'll show it to you | 所以也许我们会做什么, 所以我会告诉你 |
| 477 | and then maybe we'll have you try it. | 然后也许我们会让你试试。 |
| 478 | Yeah, you show me. | 是啊,你给我看看。 |
| 479 | I'm going to be over here. | 我要在这里。 |
| 480 | Yeah, okay. | 是啊,没关系。 |
| 481 | So you're basically going to come into a side plank, | 所以你基本上要 进入一个侧木板, |
| 482 | so where your wrists and your shoulders are all aligned, | 在你的手腕和肩膀都合在一起的地方, |
| 483 | toes are facing forward, hand comes up, | 脚趾朝前,手举起来, |
| 484 | and then you're going to lift the arm up | 然后把手臂抬起来 |
| 485 | and you're going to try and see if you can hold this | 你要试试看能不能拿着这个 |
| 486 | for 30 seconds. | 30秒钟。 |
| 487 | It is not easy, and so this is really testing the stability | 这不容易,所以这真的在考验稳定性 |
| 488 | and the mobility of your hips. | 和你的臀部移动。 |
| 489 | It's also testing the integrity of your ability | 也是测试你能力的完整性 |
| 490 | to stay abducted, which is what my leg is doing right now. | 继续被绑架, 这就是我的腿正在做的。 |
| 491 | So if someone has a timer, hopefully I'm close to 30 seconds, | 所以如果有人有计时器 希望我快30秒了 |
| 492 | but we'll call it maybe now. | 但我们现在也许可以了 |
| 493 | Probably about 30 seconds there. | 大概有30秒钟 |
| 494 | So that's a really great test for anybody to do, | 所以,这是一个真正的伟大的考验 任何人做, |
| 495 | and it's also, there's core work, there's shoulder work, | 还有 核心工作 还有肩部工作 |
| 496 | it's a really whole body workout. | 整个身体都在锻炼 |
| 497 | Okay. | 摆 |
| 498 | Yeah, my turn. | 是的,轮到我了。 |
| 499 | Why don't you try? | 你为什么不试试? |
| 500 | Yeah, see. | 看见没? |
| 501 | So on your side, toes stacked on top of each other, | 所以在你身边, 脚趾堆在彼此之上, |
| 502 | wrist is kind of tucked under the shoulder, | 手腕被裹在肩膀下面, |
| 503 | yeah, hands waving hello, | 是啊,双手挥舞你好, |
| 504 | and now try to lift to your top leg. | 现在试着抬到你的顶部 |
| 505 | Oh, gosh, okay. | 哦,天哪,还好。 |
| 506 | Let me just call somebody. | 让我打电话给某人。 |
| 507 | I'm just kidding. | 我只是在开玩笑。 |
| 508 | Let me call a friend. | 我打给朋友 |
| 509 | Okay, I'm going to tuck my, my feet hurt. | 好吧,我要去 盖住我的,我的脚疼。 |
| 510 | So in this case, if you're not able to do it, | 因此在这种情况下,如果你不能做到这一点, |
| 511 | this becomes the thing that you train, right? | 这成为你训练的东西,对不对? |
| 512 | I mean, the pressure of putting my foot on my other foot | 我是说 把脚放在另一只脚上的压力 |
| 513 | and putting all the weight on this foot here. | 将所有重量放在这脚上 |
| 514 | Okay. | 摆 |
| 515 | Maybe I'll put my foot on the mat. | 也许我会把我的脚放在垫子上。 |
| 516 | Yeah, yeah, like maybe you need a little bit of grip. | 是啊,是啊,也许你需要 一点点的把握。 |
| 517 | Yeah. | 对 |
| 518 | That's no better. | 这样也好不到哪去 |
| 519 | I think it's actually just me being weak. | 我觉得只是我软弱而已 |
| 520 | Okay, so like this. | 好吧,所以像这样。 |
| 521 | Yeah. | 对 |
| 522 | And then lifting this leg up. | 然后把腿抬起来 |
| 523 | Lifting the leg up, there you go. | 把腿抬起来,你去那里。 |
| 524 | Okay. | 摆 |
| 525 | Yeah. | 对 |
| 526 | Okay, I get it. | 好吧,我懂了,我懂了,我懂了,我懂了 |
| 527 | Yeah, yeah, so now you're just going to work yourself up | 是啊,是啊,所以现在 你只是要去工作自己 |
| 528 | to 10 seconds, 15 seconds, 20 seconds, | 至10秒15秒20秒, |
| 529 | and over time, you'll just be doing this at the airport. | 随着时间的推移,你将在机场做这个。 |
| 530 | Where does this arm go? | 这手臂跑到哪里去了? |
| 531 | Just on top. | 只是顶上。 |
| 532 | Anywhere. | 随便 |
| 533 | Yeah, just on top, yeah. | 是的,只是顶部,是的。 |
| 534 | I think I've got more of a balancing issue. | 我想我有更多的平衡问题。 |
| 535 | Yeah, it's also, it's a really strong balance test, yeah. | 是啊,它也是, 这是一个非常强大的平衡测试,是的。 |
| 536 | This is one of those exercises that literally tests | 这是那些练习之一 字面测试 |
| 537 | almost every system in the body, | 几乎每个系统在体内, |
| 538 | so I love it as a diagnostic. | 所以我喜欢做诊断 |
| 539 | Okay, is there like an entry to this exercise | 好吧,有没有像 进入这个练习 |
| 540 | that's a little bit more amateur? | 更业余一点? |
| 541 | For sure, yeah. | 当然 |
| 542 | How's that? | 怎么样? |
| 543 | Well, if there's, you can maybe, | 好吧,如果有的话,你也许可以, |
| 544 | instead of doing it on both feet, | 而不是两脚都这样 |
| 545 | you can maybe do it on your knees. | 你也许可以跪下 |
| 546 | So I'll demo that real quick. | 所以,我会展示真正的快速。 |
| 547 | So if you want to just come here, | 所以如果你想过来 |
| 548 | so you're stacking the knees on top of each other, | 所以你们把膝盖叠在一起 |
| 549 | and then you can do it this way. | 然后,你可以这样做。 |
| 550 | Okay. | 摆 |
| 551 | So there's still, you're still having to recruit | 所以,还有,你仍然需要招募 |
| 552 | the glute med here, but it's just less stress. | 这里的杂食药 但压力小了点 |
| 553 | Okay. | 摆 |
| 554 | You want to try that? | 你想试试吗? |
| 555 | See how that one feels. | 看看那个是什么感觉 |
| 556 | I got it. | 我来 |
| 557 | Yeah, you got it. | ⊿拜肈 |
| 558 | Is there anything else that you can show me | 你还有什么可以给我看的吗? |
| 559 | that you think is pertinent to the conversation we just had? | 你觉得和刚才的对话有关吗? |
| 560 | You know what, well, yeah, this one actually relates | 你知道什么,嗯,是的,这个其实是有关的 |
| 561 | to mobility a little bit, which we did talk about. | 我们确实谈过了 |
| 562 | So in cultures where people sit on the floor, | 所以在人们坐在地板上的文化中 |
| 563 | they eat on the floor, you know, they toilet on the floor, | 他们在地板上吃饭, 你知道,他们在地板上厕所, |
| 564 | their fall risk is literally almost zero. | 他们的下降风险几乎是零。 |
| 565 | So I think as North Americans or Western, | 所以我认为,作为北美或西方, |
| 566 | we can do more sitting on the floor. | 我们可以做更多的坐在地板上。 |
| 567 | So one of the big tests, I usually won't start | 所以大测试之一, 我通常不会开始 |
| 568 | on the floor, but I'll have, if it's an elderly person, | 在地板上,但我会有, 如果这是一个老年人, |
| 569 | maybe they're sitting on a chair. | 也许他们坐在椅子上 |
| 570 | Can they stand up unassisted, like without using their hands? | 他们能不用手就站起来吗? |
| 571 | And this is the hardest part of the test. | 这是测试中最难的部分。 |
| 572 | So what you'll do is your feet crossed, | 所以,你会做的是 你的脚交叉, |
| 573 | and we'll do it with both feet to see, | 我们用双脚来看 |
| 574 | without using your hands. | 而不用你的手。 |
| 575 | You can use a little bit of momentum if you want, | 如果你愿意的话,你可以使用一点动力, |
| 576 | but you're going to see if you can get up | 但你得看看能不能站起来 |
| 577 | without using your hands. | 而不用你的手。 |
| 578 | There you go. | 给你。 |
| 579 | Oh, that clicks. | 哦,这点击。 |
| 580 | Nicely done. | 干得不错 |
| 581 | All right, let's get back down. | 好了,我们回去吧 |
| 582 | Let's try to cross our feet the other way. | 让我们试着越过我们的脚另一边。 |
| 583 | The wrong way. | 错误的方式。 |
| 584 | The other way? | 另一边? |
| 585 | 对 我知道 Yeah, I know. | |
| 586 | Because you always typically cross your feet one way, right? | 因为你总是 通常交叉你的脚,对不对? |
| 587 | So I don't do this one as well as I do the other one, | 所以我不这样做 像我做另一个, |
| 588 | so I'm working on it as well. | 所以我也正在研究这个 |
| 589 | So again, no hands. | 所以,再次,没有手。 |
| 590 | You can use a little bit of momentum if you want, | 如果你愿意的话,你可以使用一点动力, |
| 591 | and you're going to come all the way up. | 你将一路上楼 |
| 592 | That one was not as pretty. | 那个没那么漂亮 |
| 593 | Yeah, there you go. | 是啊,给你。 |
| 594 | Okay. | 摆 |
| 595 | This is really low. | 这真的很低。 |
| 596 | What muscles am I using there? | 我用的是什么样的肌肉? |
| 597 | You're using every, you are recruiting mobility | 你用每一个,你招募机动 |
| 598 | in your ankles, you are recruiting your quads | 在你的脚踝,你招募你的四角 |
| 599 | to be able to extend your knee, | 能够延长你的膝盖, |
| 600 | your glutes to extend your hip, | 你的臀部伸展, |
| 601 | like it's the whole leg. | 就像整个腿一样 |
| 602 | Thank you so much. | 非常感谢 |
| 603 | We're done. | 我们结束了。 |
| 604 | Any others that you love? | 还有你爱的人吗? |
| 605 | Oh, goodness. | 天呐 |
| 606 | That you can do without equipment at home? | 家里没有设备就能做到? |
| 607 | Push-ups, bodyweight squats, | 俯卧撑 体重的蹲下 |
| 608 | which I think you should eventually progress to weights, | 我认为你最终应该提高体重 |
| 609 | but so many people have terrible technique, | 但这么多人有可怕的技术, |
| 610 | so you can actually have a fantastic workout | 这样你就可以做个很棒的锻炼 |
| 611 | with just your bodyweight. | 仅仅你的体重。 |
| 612 | Glute bridges, I think, are fantastic. | 我认为,滑翔桥是太棒了。 |
| 613 | So many. | 这么多 |
| 614 | You can pick up like a big bag of cat food or dog food | 你可以像大袋猫粮或狗粮一样捡起来 |
| 615 | and, you know, do walking lunges down your, you know, wherever. | 而且,你知道,走的肺 下你的,你知道,任何地方。 |
| 616 | If you know me, and if you've listened to this podcast before, | 如果你了解我 如果你之前听过这个播客 |
| 617 | you'll know how obsessed I am with sleep. | 你会知道我对睡眠有多着迷 |
| 618 | I've been on a bit of a journey with sleep. | 我睡了一会儿 |
| 619 | I see it as the single most important thing | 我认为这是最重要的事情 |
| 620 | that I have the privilege of having control over. | 我有幸能掌控一切 |
| 621 | And that's exactly what our sponsor, Eight Sleep, are. | 而这正是我们的赞助商,"八眠"。 |
| 622 | It's a very, very intelligent piece of material to sleep on. | 这是一个非常,非常聪明的 材料睡觉。 |
| 623 | Here's what the Eight Sleep pod does. | 如下八睡眠舱所作. |
| 624 | It monitors your body while you're sleeping, | 它监视你的身体 当你睡觉, |
| 625 | and with that AI, it adjusts the temperature | 有了这个AI,它会调整温度 |
| 626 | for you using billions and billions and billions of hours of sleep data. | 让你使用数十亿亿小时的睡眠数据 |
| 627 | And members have reported up to a 34% deeper sleep | 成员报告睡眠深度达34% |
| 628 | and falling asleep up to 44% faster. | 睡得更快 达44% |
| 629 | Me and my fiancee, Melanie, sleep on different parts of the bed, | 我和我的未婚妻梅兰妮 睡在床的不同地方 |
| 630 | and it adjusts my part of the bed to my body | 它让我的床部分适应我的身体 |
| 631 | and her part of the bed to her body. | 和她的部分 床到她的身体。 |
| 632 | So if you want to learn more about this pod, | 所以,如果你想了解更多 关于这个舱, |
| 633 | 去8sleep.com 斜线斯蒂芬。 | |
| 634 | That's code STEPHEN for $500 off from now until July 12th. | 这是代码STEPHEN 从现在到7月12日500美元。 |
| 635 | Big opportunity. | 大机会 |
| 636 | I'm not kidding. | 我没有开玩笑。 |
| 637 | Give it a try. | 试试看 |
| 638 | For every founder, there comes a point in building a company | 对于每个创始人来说, 建立公司有一点意义 |
| 639 | where your job shifts from being the person inside your business | 你的工作从你的工作里转移 |
| 640 | actioning everything to the person responsible | 对责任人采取一切行动 |
| 641 | for absolutely everything. | 绝对的一切。 |
| 642 | The only way I've been able to make this shift | 我唯一能改变这一切的方法 |
| 643 | across the different companies and teams I'm responsible for | 我负责不同的公司和团队 |
| 644 | is by knowing that the right systems are in place | 只有知道有正确的制度 |
| 645 | to manage everything, systems that don't need me | 管理所有不需要我的系统 |
| 646 | in order for them to work. | 为了让他们工作 |
| 647 | Our sponsor, Pipe Drive, is one of those systems, | 我们的赞助商Pipe Drive就是其中之一 |
| 648 | an easy to use, intelligent CRM tool for growing sales teams. | 一种易于使用,智能的CRM工具,用于成长销售团队. |
| 649 | My teams use it and have for the last decade | 我的团队用它 和过去的十年 |
| 650 | because it's genuinely the most effective way | 因为这是真正最有效的方法 |
| 651 | to run a sales operation. | 经营销售业务。 |
| 652 | Through one dashboard, you get every deal visible | 通过一个仪表盘, 你得到每一个交易可见 |
| 653 | and every stage of the sales process is clear. | 销售过程的每个阶段都是明确的。 |
| 654 | And what needs to happen next is all there in real time. | 接下来需要发生的是实时的。 |
| 655 | When a system like this works, | 当这样的系统起作用时, |
| 656 | you don't need to be in every conversation | 你不需要每一次谈话 |
| 657 | to know exactly if your business is moving forward, | 确切地知道你的生意是否在前进, |
| 658 | where and what the blockers are. | 哪里和什么是阻塞器。 |
| 659 | Over 100,000 companies are already running their sales on it. | 已经有10万多家公司在进行销售。 |
| 660 | So if you'd like to join them, sign up at pipedrive.com slash ceo, | 所以,如果你愿意加入他们, 注册在管道驱动器.com slash ceo, |
| 661 | where you'll get an exclusive 30-day free trial | 在那里,你会得到一个独家 30天免费审判 |
| 662 | instead of the usual 14 days. | 而不是通常的14天。 |
| 663 | No credit card is needed. | 无需信用卡。 |
| 664 | 这是ipedrive.com slash ceo。 | |
| 665 | One of the... | 一个... |
| 666 | I mean, I looked at lots of the comments | 我是说,我看过很多评论 |
| 667 | and a lot of them also talk about the specific issues | 他们中许多人也谈论具体问题 |
| 668 | mothers face after they have a child. | 母亲在生了孩子后会面对。 |
| 669 | I saw comments about prolapse and pelvic floors, etc. | 我看见关于吐槽和盆腔地板等的评论。 |
| 670 | You've had two children. | 你有两个孩子 |
| 671 | What are, and you speak to many, many mothers, | 你和很多母亲说话, |
| 672 | what are the specific issues that mothers face | 母亲面临的具体问题是什么? |
| 673 | as it relates to fitness, their workout regimes, | 因为它涉及到健身, 他们的健身制度, |
| 674 | their goals, resistance training, etc. | 他们的目标,抵抗训练等等。 |
| 675 | that I wouldn't be aware of | 我不会知道 |
| 676 | as someone that's not given birth to a child? | 作为没有生孩子的人? |
| 677 | So, you know, we talked about how the hips are different | 所以,你知道,我们谈到 如何臀部是不同的 |
| 678 | for men and women. | 为男女. |
| 679 | The pelvic floor is also very different | 骨盆地板也非常不一样 |
| 680 | for men and women as well. | 男人和女人一样。 |
| 681 | So just from a... | 所以只是从... |
| 682 | What is the pelvic floor? | 骨盆底层是什么? |
| 683 | The pelvic floor is like a hammock of muscles | 骨盆地板就像肌肉吊床 |
| 684 | that goes from the pubic bone. | 这从阴道骨。 |
| 685 | So if we were to think about... | 所以如果我们想... |
| 686 | So here is the female pelvis. | 这就是雌性骨盆。 |
| 687 | We have the pubic bone here, | 我们这里有阴道骨, |
| 688 | and then it's like a sling of muscles that come around | 然后它就像一串肌肉 周围 |
| 689 | and then attach to the coccyx or what's known as the tailbone. | 然后附着在尾骨上或所谓的尾骨上. |
| 690 | And these are called the pubococcygeal, | 这些叫做阴道 |
| 691 | so pubic, coccyx, pubococcygeal muscles or PC muscles. | 阴道 阴囊 阴囊 肌肉或者PC肌肉 |
| 692 | And they're different than, let's say, your quadriceps | 比起你的四重奏 他们不一样 |
| 693 | or your glutes because they are literally working all the time. | 或者你的大肚子 因为他们一直在工作 |
| 694 | They are working to keep your organs in the pelvis | 他们正努力把你的器官留在骨盆里 |
| 695 | so that they don't just fall out. | 以免他们掉下来 |
| 696 | And for women, this is another area where we are different | 对于女人来说,这是另一个我们不同的领域 |
| 697 | because we have more... | 因为我们有更多的... |
| 698 | I mean, first of all, we have more openings, right? | 我的意思是,首先,我们有更多的机会,对不对? |
| 699 | So if you think about the sling of muscles for a woman, | 所以,如果你想到 肌肉的弦为女人, |
| 700 | you're going to have a hole at the urethra, | 你会有一个洞 在尿道, |
| 701 | at the opening of the vulva into the vagina, | 在阴道打开时, |
| 702 | and then also the anus. | 还有肛门 |
| 703 | So there's three holes. | 故有三孔. |
| 704 | And so already, you have less surface area | 所以,你的表面积已经少了 |
| 705 | for those muscles to be able to contract and support, right? | 让肌肉能够收缩和支撑 对吧? |
| 706 | Versus a male, those PC muscles just have to deal with one. | 对一个男性,那些PC肌肉 只需要对付一个。 |
| 707 | So it's mechanically much simpler for a man. | 所以对于一个人来说,机械上简单得多。 |
| 708 | And then you layer on hormonal fluctuations | 然后你在荷尔蒙波动上分层 |
| 709 | over the course of a woman as she's menstruating, | 在一个女人月经期间 |
| 710 | if she becomes pregnant, | 如果她怀孕的话, |
| 711 | under the influence of different hormones like relaxin, | 受不同激素的影响,如放松, |
| 712 | the weight of the baby, you know, constantly pushing down, | 婴儿的重量,你知道, 不断推倒, |
| 713 | and then birth, as I've mentioned before. | 然后出生,正如我以前提到过的。 |
| 714 | These can significantly alter the strength | 这些能大大改变力量 |
| 715 | and the ability for the PC muscles | 以及个人电脑肌肉的能力 |
| 716 | to absorb load appropriately. | 适当吸收负载。 |
| 717 | So for women who've had babies, | 对于有孩子的女人来说 |
| 718 | first, you have to obviously be working with your OBGYN | 首先,你显然 与你的OBGYN工作 |
| 719 | or your midwife or whoever is managing your care plan | 或你的助产士 或管理你的护理计划的人 |
| 720 | to be able to clear you for exercise. | 以便你们可以锻炼。 |
| 721 | And once they do, you don't want to necessarily go back | 一旦他们来了,你就不会想回去了 |
| 722 | to extremely heavy loads with lots of intensity right away | 非常重的负载, 大量的强度马上。 |
| 723 | because you haven't necessarily yet completely healed, right? | 因为你还没有完全痊愈,对不对? |
| 724 | So this is where we get into thinking about, | 这就是我们开始思考的地方 |
| 725 | okay, so what are some ways that we can connect with | 好吧,什么是一些方法 我们可以连接 |
| 726 | with the pelvic floor? | 与盆盖地板? |
| 727 | So the famous exercise that everybody's probably heard of | 所以大家都可能听说过的著名练习 |
| 728 | 是Kegels 你可能听说过Kegels | |
| 729 | So those are wonderful if you're someone | 所以,这些是美妙的,如果你是一个人 |
| 730 | who has a weak pelvic floor, not so much if you... | 他的骨盆底部很弱 如果你... |
| 731 | When you just sit and contract in your seat. | 当你坐在座位上签合同的时候 |
| 732 | Yeah, it's literally like for men, | 是啊,这是字面上 像男人, |
| 733 | the way that I've often sort of cued men is like, | 那种我经常 暗示男人的方式是, |
| 734 | imagine you're like zipping up a zipper, | 想象你就像拉拉链, |
| 735 | like you're just kind of coming up | 就像你只是 那种来 |
| 736 | and you're sort of holding it and then you're relaxing. | 你拿着它,然后放松 |
| 737 | You don't necessarily have to move and jump, | 你不必动和跳, |
| 738 | but you're literally just sort of connecting | 但你只是有点连接 |
| 739 | as much as you can. | 尽量多 |
| 740 | It's hard because our neuromuscular connection | 这很难,因为我们的神经肌肉联系 |
| 741 | to the pelvic floor sometimes is not really strong. | 骨盆底部有时不怎么坚固 |
| 742 | But often just closing your eyes, | 但经常只是闭上眼睛, |
| 743 | I just think like just coming up, holding, | 我只是觉得就像刚刚上来, 坚持, |
| 744 | and then coming down. | 然后下来 |
| 745 | And you can do these all day long, free, you know, | 你可以做这些 一整天,免费,你知道, |
| 746 | no one's going to know that you're doing it. | 没人会知道是你干的 |
| 747 | So that if you have a weak pelvic floor, | 所以,如果你有一个弱的盆盖地板, |
| 748 | that would be something that you might explore. | 这将是你可能探索的东西。 |
| 749 | So pelvic floor physiotherapist would be someone | 骨盆地板理疗师就是 |
| 750 | who'd be able to diagnose that and give you | 谁能诊断出来给你 |
| 751 | a bit more counsel there. | 再多一点建议 |
| 752 | But weak pelvic floors, Kegels are great. | 但是骨盆的地板很弱, Kegels 很棒. |
| 753 | They can actually, if you have a tight pelvic floor | 他们可以,如果你的骨盆很紧 |
| 754 | where you actually have trouble relaxing, | 你实际上有 放松的困难, |
| 755 | Kegels can actually make things a little bit worse for you. | Kegels可以让你的病情变得更糟 |
| 756 | On your book, The Betty Body, | 在你的书,贝蒂的身体, |
| 757 | the last word on the subtitle is the word sex. | 字幕上最后一个词就是性 |
| 758 | A geeky goddess's guide to intuitive eating, | 一个怪胎女神的直观饮食指南, |
| 759 | balanced hormones, and transformative sex. | 平衡的荷尔蒙, 和转型的性。 |
| 760 | Why did you include transformative sex? | 你为什么包括了变革性? |
| 761 | I included it because I think just like all of the myths | 我把它包含在内,因为我认为 就像所有的神话 |
| 762 | that we've been talking about today about bulky and carbs, | 我们今天一直在谈论 关于大块和碳水化合物, |
| 763 | I think that the other thing that has been really taboo | 我想还有一件事情是真正禁忌的 |
| 764 | for women is women who enjoy their sex life. | 女性是享受性生活的女性。 |
| 765 | And so I was hoping in that first book | 所以我希望第一本书 |
| 766 | to give women permission to want to desire it, | 给女人想要的许可, |
| 767 | to figure out if there wasn't, if there was low desire | 找出有没有, 如果有低欲望 |
| 768 | or low libido, what maybe some of those causes were, | 或低性欲, 也许其中一些原因, |
| 769 | and what are some of the ways that we can learn more | 以及我们能学到更多东西的一些方法 |
| 770 | about ourselves. | 关于我们自己。 |
| 771 | I'm thinking of this one patient that I had, | 我想到这个病人,我有一个, |
| 772 | and she actually was part of the reason why I included it | 其实她也是我加入的原因之一 |
| 773 | in this first book. | 在这本书里。 |
| 774 | She had come into my clinic, she had come in for low back pain. | 她来过我的诊所 是因为背部疼痛 |
| 775 | It was like the most typical, like I have, you know, | 这就像最典型的, 就像我有,你知道, |
| 776 | mechanical low back pain, right? | 机械低背痛 对吧? |
| 777 | And so we were giving her adjustments, | 所以我们给她做了调整 |
| 778 | we were giving her strengthening exercises, | 我们给她的强化练习, |
| 779 | we were doing the rehab, all the things, | 我们在做复健,所有的事情, |
| 780 | nothing out of the ordinary. | 没什么不寻常的。 |
| 781 | At her reevaluation appointment, she said, | 在她重新评价任命时,她说, |
| 782 | like, Dr. Steph, I want to talk to you privately. | 史帝夫医生 我想私下和你谈谈 |
| 783 | I was like, okay, fine, let's go into this room, | 我当时想,好吧,好吧, 让我们进入这个房间, |
| 784 | close the door, all the things. | 关上门,所有的东西。 |
| 785 | And she said, do you know the real reason | 她说,你知道真正的原因吗? |
| 786 | why I came in to see you? | 为什么我进来找你? |
| 787 | And I said, yes, it was mechanical low back pain. | 我说,是的,这是机械低背痛。 |
| 788 | And she said, no. | 她说,不。 |
| 789 | It's because when I was with my husband, | 因为当我和我丈夫在一起时 |
| 790 | you know, getting on top of him while we were being intimate | 你知道,在我们亲密相处的时候, |
| 791 | was really hurting me. | 真的很伤害我。 |
| 792 | My back was killing me, my pelvis was killing me, | 我的背疼死了 我的骨盆疼死了 |
| 793 | my joints felt like they were rubbing on top of each other. | 我的关节感觉像是在互相摩擦 |
| 794 | I mean, I was lucky enough that this patient trusted me enough | 我的意思是,我够幸运的, 这个病人足够信任我 |
| 795 | and we had enough rapport for her to basically say, | 我们有足够的关系 让她基本上说, |
| 796 | yeah, I want to ride my husband and I can't, | 是啊,我想骑我的丈夫,我不能, |
| 797 | I couldn't before, and now I can. | 我之前做不到 现在我可以了 |
| 798 | And so I think that there is a quiet taboo, we'll say, | 所以,我认为有一个安静的禁忌, 我们要说, |
| 799 | around women not enjoying sex, | 围绕女人不享受性, |
| 800 | and I want to give women permission to. | 我想给女人一个许可 |
| 801 | So whether you have low back pain and that needs to be corrected, | 所以,如果你有 低背痛,需要纠正, |
| 802 | if there's a hormonal input to that. | 如果有激素输入的话 |
| 803 | Stephanie, what's the most important thing | 史蒂芬妮,什么是最重要的东西 |
| 804 | we haven't talked about that we should have talked about? | 我们还没说过我们该谈的? |
| 805 | Oh, my goodness. | 天呐 |
| 806 | When we didn't talk about GLP-1s, | 当我们不谈GLP-1时 |
| 807 | that's all the bloody rage at the moment, isn't it? | 这就是所有血腥的愤怒 现在,不是吗? |
| 808 | Yeah, GLP-1s are, yeah, they're interesting for sure. | 是的,GLP -1是,是的,他们是有趣的肯定。 |
| 809 | I do think, with all medications, | 我认为,所有的药物, |
| 810 | and I am including hormone therapy in here as well, | 我这里也包含荷尔蒙疗法 |
| 811 | at the risk of getting shot down by some people, | 冒着被一些人击落的风险 |
| 812 | is I think that we often marry ourselves | 我觉得我们经常结婚 |
| 813 | to what we feel the benefits might be, | 对我们感觉的好处, |
| 814 | and we will divorce ourselves from the possible side effects. | 我们将远离可能的副作用。 |
| 815 | Hormones are going to help with your, for sure, | 荷尔蒙会帮你的 当然 |
| 816 | your sleep, your mood, if you are experiencing | 你的睡眠,你的心情,如果你正在经历 |
| 817 | some of the thermoregulatory problems, | 一些热调节问题, |
| 818 | like the night sweats and the hot flashes and all the things. | 譬如夜出汗,热闪闪发光,万物万物. |
| 819 | But it's not going to go to the gym and lift weights with you. | 但是它不会去健身房 和你一起举重。 |
| 820 | It's not going to build a healthy plate. | 建健康盘. |
| 821 | It's not going to set boundaries with your boss. | 它不会和你老板定界限的 |
| 822 | You know, like those things, you have to do those things, right? | 你知道,像那些事情, 你必须做那些事情,对不对? |
| 823 | So there's this beautiful opportunity | 所以有个好机会 |
| 824 | where we see more women taking MHT | 我们看见更多女性服用MHT |
| 825 | or hormone replacement therapy, menopause hormone therapy, | 或者激素替代疗法 更年期激素疗法 |
| 826 | to blend that with lifestyle medicine. | 把它和生活方式的药物混合在一起 |
| 827 | You can't, it's not, there's no easy button here. | 你不能,它不是, 这里没有容易的按钮。 |
| 828 | You know, you have to also put in the work. | 你知道,你还必须把 在工作。 |
| 829 | And lifestyle medicine, meaning? | 还有生活方式药,意思是? |
| 830 | Training, managing your stress, recovering, | 训练 控制压力 康复 |
| 831 | doing the cardio that we've been talking about. | 做我们一直在谈论的心肺病 |
| 832 | And that recovery point you just said, | 你刚才说的恢复点 |
| 833 | what are the recovery protocols | 什么是回收协议 |
| 834 | that you think all women should be doing? | 你觉得所有女人都应该这么做? |
| 835 | The best one that I can tell you is sleep, | 我能告诉你的最好的一个是睡觉, |
| 836 | which can be a challenge in perimenopause, I understand, | 这可能是一个挑战 在近距离暂停,我理解, |
| 837 | but that is where you have things like growth hormone | 但那里有生长激素 |
| 838 | and IGF-1 tend to surge, muscles grow when you're sleeping, | 和IGF-1 倾向于激增,肌肉增长 当你睡觉, |
| 839 | brain cleans itself out. | 大脑自己清理出来。 |
| 840 | Sleep is the number one thing | 睡觉是最重要的 |
| 841 | that everybody should be prioritizing. | 每个人都应该优先。 |
| 842 | That's wonderful. | 这是美妙的。 |
| 843 | That's like sort of tier one. | 这就像一级。 |
| 844 | Like if there's like an S-tier, sleep is an S-tier. | 就像S级一样 睡觉就是S级 |
| 845 | Under that, I would say if you have access | 在那之后,我会说,如果你有权限 |
| 846 | to something like a sauna, | 像桑拿一样的东西, |
| 847 | that might be something that you can think of for recovery, | 这可能是你能想到的东西 康复, |
| 848 | whether that's an infrared sauna | 这是红外桑拿吗? |
| 849 | or it's a traditional Finnish sauna. | 或是芬兰传统桑拿 |
| 850 | I often call it lazy cardio. | 我常称之为懒惰心律. |
| 851 | So if you don't feel like doing a really intense cardio session, | 所以,如果你不想做 一个非常激烈的心电图会, |
| 852 | get yourself into a sauna if you have access to one. | 如果你能进入桑拿的话,你自己去 |
| 853 | Not necessary, but really, like there's a lot of really cool studies | 没必要,但真的,好像有很多 很酷的研究 |
| 854 | that have come out of Finland, | 是从芬兰来的, |
| 855 | which by the way, sauna is the only word in English | 顺便说一句,桑拿是英语中唯一的词 |
| 856 | that we've borrowed from Finnish. | 我们从芬兰借来的 |
| 857 | Just a little fun little tidbit there. | 只是一点点有趣的小节奏。 |
| 858 | But electrolytes we've talked about, | 但是电解质,我们谈过, |
| 859 | I think that if you are really pushing yourself | 我认为如果你真的在逼自己 |
| 860 | and you're sweating a lot, | 而且你流了很多汗, |
| 861 | helping to recover and replenish those | 帮助恢复和补充 |
| 862 | as we lose estrogen in midlife, | 我们中年失去雌激素 |
| 863 | our ability to regulate salt also starts to decline as well. | 我们管制盐的能力也开始下降。 |
| 864 | So what should we have talked about that we didn't talk about | 那么,我们应该谈什么 我们没有谈论 |
| 865 | as it relates to the most pressing questions | 因为它涉及到最紧迫的问题 |
| 866 | you get asked by the people that consume the content you make? | 你被那些消耗你制作的内容的人问了吗? |
| 867 | The only other thing I would say | 我唯一会说的 |
| 868 | that we didn't really go on a nerd safari on | 我们并没有真正去 在书呆子的猎物上 |
| 869 | is the joints, tendons, and ligaments. | 是关节、关节和韧带 |
| 870 | So like the connective tissue capacity. | 就像连接组织的能力。 |
| 871 | We've talked a lot about muscle. | 我们经常谈论肌肉 |
| 872 | I love muscle. | 我喜欢肌肉 |
| 873 | I train muscle. | 我训练肌肉。 |
| 874 | Muscle is like the popular girl at the party. | 肌肉就像派对上的流行女孩 |
| 875 | She gets a lot of attention. | 她得到了很多关注。 |
| 876 | If you think about a superstar like, I don't know, | 如果你想到一个超级巨星, 我不知道, |
| 877 | like Beyonce or something, right? | 像碧昂丝之类的,对不对? |
| 878 | She's beautiful to look at. | 她的美丽看。 |
| 879 | The pump is great, all of that. | 泵是伟大的,这一切。 |
| 880 | But if you put Beyonce on a rotting stage | 但如果你把碧昂丝放到腐烂的舞台上 |
| 881 | or you put her on a stage that can't handle her, | 或者你让她上不了舞台 |
| 882 | she's just going to fall right through it | 她会掉下来的 |
| 883 | and then you have no concert, right? | 然后你没有音乐会,对不对? |
| 884 | So I think that the forgotten tendons and ligaments and joints, | 所以我认为那些被遗忘的垂索 韧带和关节 |
| 885 | we have to be thinking about those as we age | 我们必须在岁月中思考这些 |
| 886 | because you can't squat if you don't have good knees. | 因为如果你的膝盖不好 就不能蹲下 |
| 887 | How do I get great ligaments and tendons? | 我怎么得到伟大的韧带和手势? |
| 888 | So the way that you encourage them to become stronger over time | 你鼓励他们逐渐变强的方式 |
| 889 | is how you train in the gym. | 你在健身房的训练方式 |
| 890 | So there's a couple of different ways that you can bias | 因此,有几种不同的方式 你可以偏向 |
| 891 | for more tendon strength and more ligament strength. | 更强的韧带力 |
| 892 | One of them is when you are lifting, | 其中之一是当你升起, |
| 893 | you can bias what's called the eccentric portion of the lift. | 你可以偏差 所谓的偏心部分 升力。 |
| 894 | So concentric, muscle gets shorter, bones come together. | 所以同心协力,肌肉变短,骨骼会合. |
| 895 | Eccentric is stretch. | 离心是伸展. |
| 896 | When you start stretching the tendon, | 当你开始伸展的关节, |
| 897 | the tendon's like, I'm being stretched. | 我被伸缩了 |
| 898 | Okay, we have to now create more tensile strength | 好了,我们现在必须创造更多的抗拉强度 |
| 899 | to be able to meet that demand. | 能够满足这一需求。 |
| 900 | Okay, so stretching. | 好吧,这样拉伸。 |
| 901 | So stretching under load, not just stretching. | 所以在负载下伸展, 不只是伸展。 |
| 902 | Pilates? | 彼拉多吗? |
| 903 | Not Pilates, no. | 不是彼拉多,没有。 |
| 904 | So Pilates, again, love Pilates, do it twice a week. | 所以彼拉多,再次,爱彼拉多,每周做两次. |
| 905 | You really got to be in your bonnet about Pilates. | 你真的得在你的帽子 关于彼拉多。 |
| 906 | You really don't like Pilates people. | 你真的不喜欢彼拉多的人 |
| 907 | Do you know what it is? | 你知道这是什么吗? |
| 908 | No, no, no, it's not that. | 不,不,不,不是那样的。 |
| 909 | It's people confuse muscle endurance. | 是人们混淆了肌肉耐力. |
| 910 | So in Pilates, you often have like very high reps, | 在彼拉多,你经常有很高的代表 |
| 911 | the muscle burns, it's fantastic for the pelvic floor | 肌肉的烧伤,对骨盆的地板来说是太棒了 |
| 912 | that we were talking about before. | 以前我们说过的 |
| 913 | Phenomenal for women's health, | 妇女保健前景; |
| 914 | for pelvic floor health, that posture. | 为了骨盆底部的健康, 这种姿态。 |
| 915 | But you're saying Pilates isn't enough | 但你说彼拉多还不够 |
| 916 | to build sufficient muscle mass. | 以建立足够的肌肉质量。 |
| 917 | That's the main point. | 这才是要点。 |
| 918 | And that's where I think that people were like, | 我觉得人们就是那样的 |
| 919 | how dare you talk about this? | 你怎么敢说这个? |
| 920 | I love Pilates, I do Pilates, | 我爱彼拉多,我爱彼拉多 |
| 921 | I'm probably in your Pilates class. | 我可能是在你的普拉提课。 |
| 922 | However, I also am training four or five times a week. | 不过,我每周也接受四五次培训。 |
| 923 | I'm also sprinting one, sometimes two, | 我还在跑一圈 有时是两圈 |
| 924 | but mostly one time a week. | 但大部分是一周一次。 |
| 925 | I'm doing tennis, like I'm doing all of these other things | 我在打网球 就像在做其他的事一样 |
| 926 | and Pilates brings me a lot of joy, right? | 彼拉多带给我很多快乐,对吧? |
| 927 | I always say I feel so happy after Pilates. | 我总是说在彼拉多之后我感觉很快乐 |
| 928 | I don't know why, it makes me really happy. | 我不知道为什么,这让我真的很快乐。 |
| 929 | But some people are doing just Pilates. | 但有些人只是做彼拉多。 |
| 930 | Yes, so if you are just doing the Pilates, | 是的,所以如果你只是做 彼拉多, |
| 931 | that's where I fear that you're like, look at me, I'm slim. | 我怕你这样,看着我,我瘦了 |
| 932 | You know, if I'm able to fit in this dress now, | 如果我现在能穿这身衣服 |
| 933 | but then what you're not doing | 但是,你没有做什么 |
| 934 | is you're not loading your bones appropriately, | 你没有把骨头装好 |
| 935 | you're not building sufficient muscle, | 你没有足够的肌肉, |
| 936 | your tendons and your ligaments are weak, | 你的手势和韧带都很弱 |
| 937 | and you're going to end up with bone disease | 你最终会患上骨病 |
| 938 | or a loss of load capacity when you're older. | 或年长时减载能力. |
| 939 | What's the most popular question | 最受欢迎的问题是什么 |
| 940 | 女人在Instagram上给你留言? | |
| 941 | Usually it's, tell me about your skincare. | 平时是,告诉我你的皮肤护理。 |
| 942 | Tell me about what you do with your hair, | 告诉我你的头发怎么了 |
| 943 | or what your workout outfit is, all those little questions. | 或者你的健身服是什么, 所有这些小问题。 |
| 944 | But it's how do I gain muscle and lose fat? | 但这就是我如何增加肌肉 失去脂肪? |
| 945 | That's the big one. | 谓大者曰. |
| 946 | So tell me about your skincare routine then. | 那就说说你的护肤手术吧 |
| 947 | It's pretty basic. | 这是相当基本的。 |
| 948 | I learned this from my dermatology friends, | 我从皮肤学朋友那里学到的 |
| 949 | so some vitamin C in the morning, some SPF, | 早上吃点维生素C 吃点SPF |
| 950 | and in the evening, there's some kind of vitamin A. | 晚上,还有某种维生素A |
| 951 | I actually really like NAD. | 我真的很喜欢NAD。 |
| 952 | I use another company that has something called | 我用另一个公司 有东西叫 |
| 953 | Urolipin A in it, which is supposed to help | 乌罗利平 里面有一个,应该有用 |
| 954 | get rid of senescent cells in the body. | 清除体内的细胞 |
| 955 | Which are like dead cells, right? | 这就像死细胞,对不对? |
| 956 | Yeah, they're like the zombie cells | 是啊,他们就像僵尸细胞 |
| 957 | that sort of hang around | 那种闲逛 |
| 958 | and just create inflammation everywhere. | 到处制造炎症 |
| 959 | You're almost 50? | 你快50岁了? |
| 960 | I'm almost 50, yeah. | 我快50岁了 |
| 961 | Feeling good? | 感觉好吗? |
| 962 | I feel great. | 我感觉很好。 |
| 963 | I feel like I inhabit my body now | 感觉好像我住在我的身体里 |
| 964 | in a way I wish I did in my 20s. | 我希望我20多岁时能这样 |
| 965 | Like I was so punitive, and I was so terrible to myself. | 就像我如此惩罚自己 我对自己如此可怕 |
| 966 | The things I would say to myself and call myself | 我会对我自己说 并打电话给自己 |
| 967 | when I was 20, 30, | 当我20,30, |
| 968 | I would never say that out loud to anybody else. | 我绝不会对别人大声说出来 |
| 969 | And so now I feel really proud of myself. | 现在我感到非常骄傲。 |
| 970 | You know, I got into weight training, | 你知道,我进入了体重训练, |
| 971 | just like a lot of women who are watching. | 就像很多在看的女人一样 |
| 972 | They want to look better, build muscle, lose fat. | 他们想要看起来更好, 建立肌肉,失去脂肪。 |
| 973 | That's why I got into it as well. | 故亦从入. |
| 974 | But I stayed with it because of, you know, | 但我留下来是因为,你知道, |
| 975 | it provided me a way back home. | 它给了我回家的路 |
| 976 | Like it provided me, like it taught me how to love myself. | 就像它提供了我, 就像它教我如何爱自己。 |
| 977 | It taught me how to be patient with myself, right? | 它教我如何耐心对待自己,对不对? |
| 978 | It taught me how to forgive myself | 它教我如何原谅自己 |
| 979 | when I felt like I had failed, right? | 当我觉得自己失败了,对不对? |
| 980 | Like it re-imagines your relationship with failure, | 喜欢它重新想象 你与失败的关系, |
| 981 | which I think is like a really big F-word for women. | 我认为这就像一个非常大的F字 对于女性。 |
| 982 | Dr. Stephanie, we have a closing tradition on this podcast | Stephanie博士 我们这个播客有绝密的传统 |
| 983 | where the last guest leaves a question for the next | 最后一个客人给下一个留了问题 |
| 984 | not knowing who they're leaving it for. | 不知道他们要为谁而去 |
| 985 | And the question left for you is? | 还有问题要问你吗? |
| 986 | What's your skincare routine? | 什么是你的皮肤护理常规? |
| 987 | No. | 没有 |
| 988 | Can you imagine if that was a gun? | 你能想象那是枪吗? |
| 989 | Do you believe in God and why or why not? | 你相信上帝吗? |
| 990 | Oh, I do believe in God. | 我确实相信上帝 |
| 991 | I believe that there is a force greater than us, | 我相信有比我们更大的力量 |
| 992 | greater than we will ever be able to explain | 我们永远无法解释 |
| 993 | that protects us, that gives us the lessons | 保护我们,给我们教训 |
| 994 | that we need to learn, and it will continue | 我们需要学习,它将继续 |
| 995 | to present the same lessons to us over and over and over again | 反复向我们介绍同样的教训 |
| 996 | until we are willing to surrender to learning the lesson. | 直到我们愿意投降 学习教训。 |
| 997 | When you're on your last day and you look back at your life | 当你在最后一天,你回顾你的生活 |
| 998 | and you go, do you know what, I did it, | 你走了,你知道吗,我做到了, |
| 999 | what would warrant you being able to say that? | 你凭什么这么说? |
| 1000 | That my family is around, I've met my grandchildren, | 我的家人在附近 我见过我的孙子们 |
| 1001 | maybe even my great-grandchildren, | 也许甚至我的曾孙子女, |
| 1002 | that they are all around my bed telling me, | 他们都在我的床上告诉我, |
| 1003 | 哦 他会让我哭的 Stephen | |
| 1004 | that they're telling me all the ways, | 他们告诉我所有的方式, |
| 1005 | all the things that they have learned from me | 他们从我身上学到的一切 |
| 1006 | and that they're going to take on to future generations | 他们将走向后代 |
| 1007 | in my lineage. | 在我的血统。 |
| 1008 | Why is that so important for you? | 为什么对你这么重要? |
| 1009 | I think all the reasons why I do what I do, | 我想所有我这样做的原因 |
| 1010 | it's for my kids. | 这是为我的孩子。 |
| 1011 | I want my kids to have a better life. | 我希望我的孩子有一个更好的生活。 |
| 1012 | I want to shortcut some of the learnings for them | 我想帮他们学点捷径 |
| 1013 | that I had to learn the hard way. | 我不得不学习艰难的方法。 |
| 1014 | And that's not to say I want to deny them | 这不是说我要否认他们 |
| 1015 | of their own learning opportunity, | 他们自己的学习机会, |
| 1016 | but I want to be able to pass on what I feel is important values | 但我希望能够传递 我觉得是重要的价值 |
| 1017 | that I think make the world a better place. | 我认为让世界更美好 |
| 1018 | I just want to leave the world better than how I found it, | 我只是想离开这个世界 比我找到它更好, |
| 1019 | and the way that I want to do that is through my family | 我想这样做的方式是通过我的家人 |
| 1020 | and the work that I do here. | 还有我在这里的工作 |
| 1021 | Thank you. | 谢谢 |
| 1022 | Thank you for doing all that you do. | 谢谢你所做的一切 |
| 1023 | I think it's incredibly important for so many reasons. | 我觉得这很重要 原因很多 |
| 1024 | I mean, there's been, I think through, | 我的意思是,有,我想过去, |
| 1025 | I mean, it kind of says on the back of your book here, | 我的意思是,它有点在你的书背面说, |
| 1026 | the Betty body, through time people have thought | 贝蒂的身体,经过时间 人们想 |
| 1027 | that women were little men. | 女人是小男人 女人是个小男人 |
| 1028 | And that's what you wrote on the back of your book. | 这就是你写的书的背面。 |
| 1029 | It says women are not little men, | 上面说女人不是小男人 |
| 1030 | but that's how we treat our bodies. | 但我们就是这样对待身体的 |
| 1031 | And it's great to have voices like you | 和你一样的声音真好 |
| 1032 | that are so backed by science, so eloquent, | 科学的支持,如此雄辩, |
| 1033 | that are out there demystifying what is a incredibly complicated | 解开神秘的神秘 |
| 1034 | world of health information and conflicting information. | 健康信息和相互冲突的信息的世界。 |
| 1035 | And, you know, I know it better than anybody | 而且,你知道,我比谁都清楚 |
| 1036 | because my audience will often say to me | 因为我的观众经常对我说 |
| 1037 | that I relate to all of the personas | 我与所有的人有关 |
| 1038 | that you highlighted there where you've got... | 你强调你在哪里有... |
| 1039 | What was it? | 这是什么? |
| 1040 | Which was the one that's on? | 哪个开的? |
| 1041 | This one. | 这个 |
| 1042 | Exorcist Emily. | 驱魔师艾米莉. |
| 1043 | No, it's this... | 不,是这个... |
| 1044 | I get a lot of this one. | 我得到了很多这个。 |
| 1045 | Overwhelmed Ophelia. | 压倒了奥菲利亚。 |
| 1046 | Where do I start? | 我从哪里开始? |
| 1047 | Yeah, where do I start because I don't want to fail again. | 是啊,我从哪里开始 因为我不想再次失败。 |
| 1048 | Yes. | 对 |
| 1049 | There's so many overwhelmed Olivia's, | 有这么多不堪重负的奥利维亚, |
| 1050 | in part because one of the upsides | 部分因为其中的一面颠倒 |
| 1051 | of there being so much information out there now | 现在有这么多信息 |
| 1052 | is that people are getting, you know, | 是人们正在得到,你知道, |
| 1053 | they're not having to go to some expensive doctor | 他们不用去看昂贵的医生了 |
| 1054 | and they can go on an AI, they can go on a podcast, whatever. | 他们可以使用人工智能, 他们可以使用播客,什么的。 |
| 1055 | But with science evolving over time | 但随着科学的发展 |
| 1056 | and with lots of different voices, | 和许多不同的声音, |
| 1057 | people are filming, often, I think, | 人们在拍摄,经常,我想, |
| 1058 | feeling more overwhelmed than ever | 感觉比以往更不堪重负 |
| 1059 | with what they consider to be conflicting information. | 与他们认为相互矛盾的信息。 |
| 1060 | And I think you do a wonderful job of demystifying that. | 我认为你做了一个出色的工作 解密这一点。 |
| 1061 | Thank you so much. | 非常感谢 |
| 1062 | Because it's nuanced, it's very human, | 因为它的细微, 它非常人性, |
| 1063 | it comes from lived experience, | 它来自生活的经验, |
| 1064 | and it comes from, as you said, | 它来自,正如你说的, |
| 1065 | you've sat with tens of thousands of patients | 你和成千上万的病人坐在一起 |
| 1066 | through your career in practice. | 通过你的职业生涯实践。 |
| 1067 | And things aren't always so simple. | 事情并不总是那么简单。 |
| 1068 | They're not always as simple as they are easiest to sell. | 它们并不总是那么简单 容易出售。 |
| 1069 | And I think things that sell are often simple and reductive. | 我认为出售的东西往往是简单和可退缩的。 |
| 1070 | But the truth is often complicated, personal. | 但真相往往是复杂的,个人的. |
| 1071 | Yeah, and it doesn't exist always in a lab. | 是啊,它并不总是存在于实验室。 |
| 1072 | You can't always replicate it in a lab. | 你不能总是在实验室复制它。 |
| 1073 | And one of the things I learned from your work as well | 我从你的工作中也学到了一件事 |
| 1074 | is that it changes through time. | 它会随着时间而改变 |
| 1075 | Yeah. | 对 |
| 1076 | For me, what's true for me now, at 33 years old as a man, | 对我来说,现在的我,33岁,作为一个男人, |
| 1077 | this stage of my life with the hormone complexion I have | 我生命的这个阶段 与荷尔蒙的皮肤,我有 |
| 1078 | and the goals that I have, one thing can be true. | 和我的目标,一件事可以是真的。 |
| 1079 | But maybe when I'm 55, | 但也许当我55, |
| 1080 | a different set of things are going to be true. | 另一组事情会是真的 |
| 1081 | And I think that nuance is super, super important. | 我认为细微的细微是超级的,超级重要的。 |
| 1082 | If people want more of your work, | 如果人们想要更多的你的工作, |
| 1083 | I know you've got a book coming out at the top of the year, | 我知道你有一本书出 在一年的顶峰, |
| 1084 | next year, called Nothing to Lose. | 明年,不叫输。 |
| 1085 | Build the dream body you want today. | 构建你今天想要的梦想体. |
| 1086 | Gain the strength and mobility you'll need tomorrow. | 获得你明天需要的力量和机动性 |
| 1087 | And you've got this current book here called The Betty Body, | 这本书叫贝蒂身体 |
| 1088 | which I'll link below, subtitled A Geeky Goddess. | 字幕字幕为吉基女神 |
| 1089 | You use the word geeky a lot, a nerd, a nerd safari. | 你经常用"怪胎"这个词 一个书呆子 一个书呆子 |
| 1090 | That's an interesting phrase. | 这是一个有趣的短语。 |
| 1091 | It used to be sort of a terrible word to use. | 曾经是一个可怕的词用。 |
| 1092 | I'm like, no, I'm a total nerd. | 我很喜欢,不,我是一个完全书呆子。 |
| 1093 | Yeah, special category of nerd. | 是啊,特别类的书呆子。 |
| 1094 | A geeky goddess guide to intuitive eating, | 一个怪异的女神指导 直观的饮食, |
| 1095 | balanced hormones, and transformative sex. | 平衡的荷尔蒙, 和转型的性。 |
| 1096 | Yeah. | 对 |
| 1097 | Where else do people find you if they want to learn more, | 如果人们想多学点 还能在哪里找到你 |
| 1098 | or message you, or get in touch, or come see you? | 或给你留言,或联络,或来看你? |
| 1099 | What do they, where do they go? | 他们去哪了? |
| 1100 | My podcast. | 我的播客。 |
| 1101 | Not quite the reach that DOAC has, | 并不是DOAC所能达到的 |
| 1102 | but we are, I have a podcast called Better with Dr. Stephanie. | 但我们是,我有一个播客 叫更好与斯蒂芬妮博士。 |
| 1103 | So, I do solo episodes there where I go on my little tangents | 所以,我在那里做独奏的片段 在那里,我走我的小切入 |
| 1104 | about tendons and ligaments and all the things. | 关於关节,韧带和所有的东西。 |
| 1105 | And then I also interview what I would qualify | 然后,我还采访了什么 我有资格 |
| 1106 | as the world's thought leaders in science and health. | 作为科学与健康的世界思想领袖. |
| 1107 | And we try to distill what it means for, | 我们试图提炼它的意义, |
| 1108 | what it means to have a well-lived life. | 人生安乐是何义. |
| 1109 | So, podcasts, free, probably where you're listening to this, | 所以,播客,免费, 可能在那里你正在听这个, |
| 1110 | YouTube和所有地点 | |
| 1111 | And then you can head over to my website, | 然后你可以去我的网站, |
| 1112 | drstefaniestima.com. (原始内容存档于2018-09-29). | |
| 1113 | Anything else you wanted to say? | 还有什么要说的吗? |
| 1114 | I would say, for the woman listening, | 我会说, 对于女人听, |
| 1115 | my overwhelmed Olivia's who are feeling | 我压抑的奥利维亚谁的感觉 |
| 1116 | like they don't know where to start, | 就像他们不知道从何说起 |
| 1117 | or my skinny fat Sophia's who are scared of lifting weights | 或者我瘦胖的索菲亚害怕举重 |
| 1118 | and eating like a bird, or my exorcist Emily's | 和吃像鸟, 或我的驱魔艾米莉的 |
| 1119 | who are still exercising their demons. | 他们仍在锻炼他们的恶魔。 |
| 1120 | You're not behind. | 你没有落后。 |
| 1121 | You are absolutely enough. | 你绝对够了。 |
| 1122 | And don't be so hard on yourself. | 亦别自苦. |
| 1123 | Thank you. | 谢谢 |
| 1124 | YouTube have this new crazy algorithm | YouTube有一个新的疯狂算法 |
| 1125 | where they know exactly what video you would like to watch next | 他们知道你们接下来想看什么视频 |
| 1126 | based on AI and all of your viewing behavior. | 以人工智能和所有观看行为为基础 |
| 1127 | And the algorithm says that this video | 算法说这段视频 |
| 1128 | is the perfect video for you. | 这是你完美的视频。 |
| 1129 | It's different for everybody looking right now. | 现在每个人看起来都不一样 |
| 1130 | Check this video out. | 看看这个视频 |
| 1131 | I bet you, you might love it. | 我打赌你会喜欢的 |
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