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 want women to stop being losers and so I am on a mission to really undo the | 我希望女人不要成为失败者 所以我要完成一个任务 |
| 0:05 | genuinely terrible advice that most women have been given as it concerns | * 大多数妇女都得到确实可怕的建议; |
| 0:09 | their health and their fitness. | 他们的健康和健康。 |
| 0:11 | So we're gonna talk through some actionable | 所以我们要谈谈一些可操作的 |
| 0:13 | strategies on how to build a body that has curves, more of an hourglass figure. | 如何构建一个有曲线的躯体, 更多的一个小时玻璃图。 |
| 0:17 | But Stephen, if I can be very honest with you, I am pissed off because we've been | 但是史蒂芬 如果我能对你说实话 我很生气 因为我们一直 |
| 0:22 | sold a lie that our worth is the number on the scale. | 卖了一个谎言,我们的价值 是规模上的数字。 |
| 0:26 | And I've seen tens of | 我见过几十个 |
| 0:28 | thousands of patients over my 20-year tenure and right now a lot of online | 在我的20年任期内 成千上万的病人,现在很多在线 |
| 0:32 | dialogue is I want to be toned, I want to have the Pilates body, be as small as | 对话是我想被宠坏, 我想有彼拉多的身体, 像小 |
展开字幕全文（1006 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | I want women to stop being losers and so I am on a mission to really undo the | 我希望女人不要成为失败者 所以我要完成一个任务 |
| 2 | genuinely terrible advice that most women have been given as it concerns | * 大多数妇女都得到确实可怕的建议; |
| 3 | their health and their fitness. | 他们的健康和健康。 |
| 4 | So we're gonna talk through some actionable | 所以我们要谈谈一些可操作的 |
| 5 | strategies on how to build a body that has curves, more of an hourglass figure. | 如何构建一个有曲线的躯体, 更多的一个小时玻璃图。 |
| 6 | But Stephen, if I can be very honest with you, I am pissed off because we've been | 但是史蒂芬 如果我能对你说实话 我很生气 因为我们一直 |
| 7 | sold a lie that our worth is the number on the scale. | 卖了一个谎言,我们的价值 是规模上的数字。 |
| 8 | And I've seen tens of | 我见过几十个 |
| 9 | thousands of patients over my 20-year tenure and right now a lot of online | 在我的20年任期内 成千上万的病人,现在很多在线 |
| 10 | dialogue is I want to be toned, I want to have the Pilates body, be as small as | 对话是我想被宠坏, 我想有彼拉多的身体, 像小 |
| 11 | possible. | 也许吧 |
| 12 | So this is where I get a little fired up because I also have personal | 所以,这是我得到 有点火爆 因为我也有私人 |
| 13 | experience struggling with my own weight and my own worth. | 经历与我自己的体重和价值挣扎。 |
| 14 | I was trying to become | 我试图成为 |
| 15 | what I thought was the right thing and I had massive problems afterwards. | 我认为是正确的事情 之后我遇到大问题 |
| 16 | So I am | 我就是这样 |
| 17 | gonna be very transparent and honest with you. | 将是非常透明 诚实与你。 |
| 18 | The pursuit of skinny is a bad | 对瘦子的追求是不好的 |
| 19 | thing. | 东西。 |
| 20 | With devastating consequences like you're gonna end up with bone | 后果很严重,就像你会死在骨头上 |
| 21 | disease like osteoporosis. | 病如骨节. |
| 22 | So there's lots of things on the desk here in | 桌子上有很多东西 |
| 23 | front of us that I'd love to go through. | 站在我们前面,我想走过去。 |
| 24 | We've got these five fitness myths. | 我们有这五个健身神话 |
| 25 | Yes, | 对 |
| 26 | so one of them for example is a lot of women are scared to consume more | 比如说,其中之一是 很多女人害怕消费更多 |
| 27 | carbohydrates because they think it's gonna make them fat. | 因为他们觉得会让他们胖 |
| 28 | But we need | 但我们需要 |
| 29 | carbohydrates for our mood, our sleep, even performance at the gym. | 为了我们的心情,睡眠,甚至体育馆的表演, 碳水化合物。 |
| 30 | And then | 礛 |
| 31 | there's also women are scared that if they're lifting heavy weights that | 还有女人害怕如果举重 |
| 32 | they're gonna start looking like a bodybuilder. | 他们会开始看起来像一个健美运动员。 |
| 33 | But that's almost impossible. | 但这几乎是不可能的。 |
| 34 | 97 to 98 percent of women don't have the hormonal environment to both. | 97%至98%的妇女都没有荷尔蒙环境。 |
| 35 | And then | 礛 |
| 36 | we've also got these archetypes here. | 我们这里也有这些古董 |
| 37 | So there's four archetypes that women | 所以,有四个典型的女人 |
| 38 | identify themselves in their fitness journey. | 证明自己在健身路上 |
| 39 | And the most common woman that I | 和最常见的女人,我 |
| 40 | see skinny fat Sophie. | 见瘦胖苏菲. |
| 41 | And we will talk about what this means. | 我们来谈谈这意味着什么。 |
| 42 | So let's talk | 所以,让我们谈谈 |
| 43 | about what the women listening should understand about hormones. | 女人应该了解什么是荷尔蒙 |
| 44 | How do you | 你好吗? |
| 45 | think about fasting in your menstrual cycle? | 考虑在月经周期禁食? |
| 46 | What are the specific issues that | 具体的问题是什么? |
| 47 | mothers face as it relates to fitness? | 母亲面对的与身体有关的事情? |
| 48 | I mean there's lots of things that I'd love | 我的意思是,有很多事情,我喜欢 |
| 49 | to talk about. | 谈论。 |
| 50 | 100 percent. | 百分百都一样 |
| 51 | That makes me so excited. | 这让我很兴奋。 |
| 52 | This is super interesting to | 这太有趣了 |
| 53 | me. | 来啊 |
| 54 | My team give me this report to show me how many of you that watch the show | 我的团队给我这个报告 让我知道你们有多少人看节目 |
| 55 | subscribe. | 订阅。 |
| 56 | And some of you have told us according to this that you are | 你们中有些人告诉我们你们是 |
| 57 | unsubscribed from the channel randomly. | 未从频道随机订阅 。 |
| 58 | So favor to ask all of you. | 所以请你们所有人 |
| 59 | Please could | 请 |
| 60 | you check right now if you've hit the subscribe button if you are a regular | 如果你是普通人,你现在就检查一下是否点击了订阅按钮 |
| 61 | viewer of the show and you like what we do here. | 节目的观众 你喜欢我们在这里做的事 |
| 62 | We're approaching quite a | 我们快到了 |
| 63 | significant landmark on this show in terms of a subscriber number. | 以订阅者号码表示,该节目具有重要的里程碑意义。 |
| 64 | So if there | 所以如果有的话 |
| 65 | was one simple free thing that you could do to help us, my team, everyone here to | 很简单的免费的事情,你可以做 帮助我们,我的团队,每个人都在这里 |
| 66 | keep this show free, to keep it improving year over year and week over week, it is | 保持这个节目的自由, 保持它的改进 一年一年和一周的周,它是 |
| 67 | just to hit that subscribe button and to double check if you've hit it. | 只需按下订阅按钮 并双重检查你是否已经点击过它。 |
| 68 | Only thing | 唯一的东西 |
| 69 | I'll ever ask of you. | 我永远不会问你。 |
| 70 | Do we have a deal? | 成交吗? |
| 71 | If you do it, I'll tell you what I'll do. | 汝若作是语已. |
| 72 | I'll | 我会的 |
| 73 | make sure every single week, every single month, we fight harder and harder and | 确保每个星期,每个月, 我们更努力地战斗 |
| 74 | harder and harder to bring you the guests and conversations that you want to hear. | 越来越难给你带来 客人和谈话,你想听到。 |
| 75 | I've stayed true to that promise since the very beginning of the Diarrhoea CO | 我从痢疾开始就一直信守诺言 |
| 76 | and I will not let you down. | 我不会让你失望的 |
| 77 | Please help us. | 请帮助我们。 |
| 78 | Really appreciate it. | 非常感谢 |
| 79 | Let's get on with the show. | 开展. |
| 80 | Dr. Stephanie Estima, why is it you do what you do? | 史蒂芬妮·埃斯蒂玛医生 你为什么要这么做? |
| 81 | Like ultimately, what is it | 像最终,是什么 |
| 82 | you're trying to change in the world or what impact are you trying to have and | 你试图改变世界 或者你试图拥有什么影响 |
| 83 | who are you trying to have it for? | 你想给谁? |
| 84 | Well, I am on a mission to really undo the | 好吧,我是一个任务 真正取消 |
| 85 | genuinely terrible advice that most women have been given as it concerns | * 大多数妇女都得到确实可怕的建议; |
| 86 | their health and their fitness. | 他们的健康和健康。 |
| 87 | And what I mean by that is for the vast majority | 我意思是,对绝大多数人来说 |
| 88 | of health and fitness goals for women, it's all about becoming smaller. | 妇女的健康与健身目标, 这一切都是为了变小。 |
| 89 | It's | 这是 |
| 90 | about becoming skinnier. | 更肤浅。 |
| 91 | It's about losing weight. | 是为减肥. |
| 92 | It's about dropping a | 这是关于扔一个 |
| 93 | dress size. | 裙子尺寸。 |
| 94 | Stephen, if I can be very honest with you, I want women to stop | Stephen 如果我能对你说实话 我希望女人停止 |
| 95 | being losers. | 输了 |
| 96 | I want them to stop trying to lose all the time. | 我希望他们不要再老是想输了 |
| 97 | And instead, what I | 相反,我是什么 |
| 98 | would love for them to do is to shift their focus from losing and focusing more | 希望他们做的是 转移他们的注意力 从失去和集中更多 |
| 99 | on what they have to gain. | 他们必定得享受他们的行为的报酬。 |
| 100 | So how much muscle can they gain? | 那他们能赚多少钱? |
| 101 | How much bone | 多少骨头 |
| 102 | density can they gain? | 密度能增加吗? |
| 103 | How much connective tissue capacity from their joints, | 有多少连接组织能力 从他们的关节, |
| 104 | their tendons, their ligaments can they gain? | 他们的手势,他们的韧带, |
| 105 | Can they work towards building a | 他们能努力建立一个 |
| 106 | body that they love and trust and enjoy living in? | 他们爱和信任,享受生活的身体? |
| 107 | Why do you want that for | 你为什么想要这个? |
| 108 | women, specifically this losing gaining thing? | 女人,特别是这个输掉的东西? |
| 109 | We've been sold a lie that our | 我们被卖掉一个谎言 |
| 110 | is the number on the scale, which is by the way, you know, when you when you're | 是天平上的数字, 顺便说一句,当你是 |
| 111 | weighing yourself, this is really just a reflection of your relationship with | 这是你与我的关系的反映 |
| 112 | gravity, no more, no less, right? | 重力,没有更多的, 没有更少,对不对? |
| 113 | But we are told that when we fit into a certain | 但我们被告知,当我们适应到某个 |
| 114 | dress size, that we are now worthy that we will somehow have arrived. | 穿着大礼服,我们现在值得 我们一定已经到了。 |
| 115 | That is | 这是 |
| 116 | not the full experience of being women. | 而不是做女人的全部经历。 |
| 117 | Women can be strong. | 女人能强. |
| 118 | Women can be | 女人可以这样 |
| 119 | capable. | 有能力 |
| 120 | Women can be competent. | 妇女可以胜任。 |
| 121 | And you can't do that when you're starving | 你饿得不行 |
| 122 | yourself, when you're over exercising and you're not prioritizing your | 自己,当你过度锻炼 而且你没有优先 |
| 123 | recovery or treating recovery like it is something that you have to earn. | 恢复或将恢复视为你必须挣钱的东西。 |
| 124 | So are you saying being skinny is a bad thing? | 你是说瘦是坏事? |
| 125 | I'm saying that the pursuit of skinny at all costs is a bad thing. | 我是说不惜一切代价追求瘦子是件坏事 |
| 126 | So right now, | 所以现在 |
| 127 | a lot of online dialogue is, you know, strong is the new skinny. | 很多在线对话是,你知道, 强是新瘦。 |
| 128 | I don't want | 我不想这样 |
| 129 | to pit those two things against each other. | 让这两件事相互对立 |
| 130 | But I do want to like if you are | 但我确实想喜欢你 |
| 131 | obese, you are much better not being obese, right? | 肥胖,你最好不要肥胖,对不对? |
| 132 | But it is the pursuit of | 但这是追求 |
| 133 | skinny at the sacrificial altar of everything else. | 瘦在祭坛上 其他一切。 |
| 134 | So if you are somebody | 所以,如果你是某个人 |
| 135 | who values being slim, the likelihood that you are going to pick up heavy | 轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻轻 |
| 136 | weights or weights that challenge you with enough effort and intensity is going | 用足够努力和强度挑战你的重量 |
| 137 | to be lower. | 低点 |
| 138 | The likelihood that your bone density is going to be sufficient | 你的骨密度可能足够大 |
| 139 | over the arc of your life is going to be lower. | 在你生命的弧度会更低 |
| 140 | You are going to likely | 你可能会 |
| 141 | underconsume calories. | 摄入量不足 |
| 142 | If you are someone who thinks that they've won because | 如果你认为他们赢了,因为 |
| 143 | they can fit into, you know, you're 40 and you can fit into a size, whatever | 他们可以适应,你知道, 你40,你可以适应一个大小, |
| 144 | dress. | 穿着 |
| 145 | But when you're 65, you have osteoporosis. | 但65岁时,有骨节炎. |
| 146 | You haven't won. | 你没赢 |
| 147 | You've | 你已经 |
| 148 | been, you've been tricked. | 你被骗了 |
| 149 | Tricked by who? | 被谁骗了? |
| 150 | A society that tells us that our worth is solely based on how small we are. | 一个告诉我们我们的价值完全基于我们是多么小的社会。 |
| 151 | And who are you? | 你是谁? |
| 152 | Like in terms of why this matters so much to you as Dr. | 比如说为什么这对你这么重要? |
| 153 | Stephanie 我要知道什么背景? | |
| 154 | Because I can see | 因为我看得出来 |
| 155 | you're a little bit pissed off. | 你有点生气 |
| 156 | Yeah, I'm pissed off in a loving way. | 是啊,我生气的方式 可爱。 |
| 157 | So let's say it that way. | 因此,让我们这样说。 |
| 158 | I have | 我见过 |
| 159 | professional experience in this and I also have personal experience in it as | 专业经验,我也有个人经验 |
| 160 | well. | 不错 |
| 161 | I have an undergrad in neuroscience and psychology from the | 我有神经科学和心理学的研究生 |
| 162 | University of Toronto. | 多伦多大学. |
| 163 | When I was pursuing that, I became a fitness | 当我追求这个时,我变成了一个健身 |
| 164 | instructor, personal trainer. | 教官,个人教练. |
| 165 | So this was, you know, very young, I started | 所以,你知道,非常年轻,我开始 |
| 166 | having my first exposure to seeing firsthand how people were setting goals | 我第一次亲眼目睹人们如何设定目标 |
| 167 | for themselves and having a difficult time achieving it. | 为自己和有困难的时间实现它。 |
| 168 | Went on to the | 继续 |
| 169 | 加拿大多伦多的Charopratic College纪念学院. | |
| 170 | And then I was in | 后来我加入了 |
| 171 | I've been in practice for 20 years. | 执业二十年. |
| 172 | So I've seen 10s of 1000s of patients over | 所以,我见过10,1000个病人 |
| 173 | my 20 year tenure, and the same pattern kept showing up over and over and over. | 我的20年任期, 同样的模式 不断出现一遍又一遍。 |
| 174 | And then personally, I also you know, just being a woman living in this | 我个人也知道 只是一个住在这的女人 |
| 175 | society grew up also struggling with my weight, trying to control my what I ate, | 社会在成长过程中也与我的体重相搏 试图控制我吃的东西 |
| 176 | trying to do lots and lots of cardio to keep my weight down into what I thought | 试图做很多很多的心电图 来保持我的体重 进入我的想法 |
| 177 | was the ideal body type. | 是理想的身体类型。 |
| 178 | I competed in a figure competition, which was really | 我参加过一场人物比赛,真的 |
| 179 | first moment for me where I really felt like the science failed me because I had | 我第一次觉得科学让我失望 因为我有 |
| 180 | followed everything to a T, do lots of cardio, restrict your calories, you have | 跟随一切到T,做很多心电图, 限制你的卡路里,你有 |
| 181 | to earn your recovery. | 以获得你的康复。 |
| 182 | The day that I got up on stage, I was 11% body fat. | 我上台那天,我身体有11%的脂肪 |
| 183 | So just | 所以就这样 |
| 184 | just for context, you know, women have about 10 to call it 13% essential body | 仅仅为了背景,你知道, 女人有大约10 称之为13%的基本身体 |
| 185 | fat. | 肥猪。 |
| 186 | And if you go beneath that, then you start to get into a lot of trouble. | 如果你走在下面, 然后你开始惹上很多麻烦。 |
| 187 | So I | 所以说 |
| 188 | was right at the bottom range of that. | 刚好在最底层 |
| 189 | Most women a healthy body fat percentage | 大部分妇女身体脂肪比例 |
| 190 | is something like, call it 18 to 25%. | 可以说是18%到25% |
| 191 | I lost my period for two months before, I | 两个月前我失去了时间 |
| 192 | think it was two or three months before I stepped on stage, I ended up with | 以为上台前两三个月 我最后还是... |
| 193 | hormonal issues, my period, I had it took a long time for that to regulate again, I | 荷尔蒙问题,我的时期, 我花了很长的时间 来重新调节,我 |
| 194 | gained all the weight back that I had lost. | 恢复了我失去的重量 |
| 195 | And I felt like a total failure. | 我觉得完全失败了 |
| 196 | And | 还有 |
| 197 | I felt like the science had failed me. | 我觉得科学让我失望了 |
| 198 | And it caused you a lot of pain. | 这让你很痛苦 |
| 199 | I hated myself. | 我恨我自己 我恨自己 我恨自己 I hate myself. |
| 200 | Full stop. | 完全停下来。 |
| 201 | I looked in the mirror, I hated what I saw. | 我看着镜子,我讨厌我看到的。 |
| 202 | I would | 我会 |
| 203 | pinch, I would pick, I was like, I wish this, I wish that I wish I wish. | 剪,我会选,我很喜欢, 我希望这样, 我希望我希望。 |
| 204 | The | 那个 |
| 205 | other thing I'll say is the weeks before I stepped up on that stage, people were | 还有一件事我要说 在我登台前的几周,人们 |
| 206 | coming up to me and showering me with compliments. | 来我面前 向我致敬 |
| 207 | People were like, Oh, my God, | 人们就像, 哦,我的上帝, |
| 208 | you look, you look amazing. | 你看,你看起来惊人。 |
| 209 | What are you doing? | 你在干吗? |
| 210 | What's your program? | 你的节目是什么? |
| 211 | And so it's I | 所以这是我 |
| 212 | think it's so confusing for women. | 觉得这对女人来说很困惑 |
| 213 | Maybe we lose the weight or we we go on this | 也许我们减肥,否则我们继续 |
| 214 | health journey, which is often just code word for getting smaller. | 健康之旅, 通常只是 代码词越来越小。 |
| 215 | And we we get | 我们得到 |
| 216 | showered with these external compliments. | 与这些外部的恭维。 |
| 217 | And at the time, I was starving, because | 当时我很饿 因为... |
| 218 | I was not eating. | 我没有吃。 |
| 219 | I was completely overworked. | 我完全超负荷工作 |
| 220 | I wasn't sleeping. | 我没有睡觉。 |
| 221 | And I | 还有我 |
| 222 | didn't have my period like I was not the picture of health. | 没有我的月经 像我不是健康的照片。 |
| 223 | But everybody was | 但每个人都是 |
| 224 | telling me how amazing I was how amazing I looked. | 告诉我我看起来有多神奇 |
| 225 | So I think that's where we get | 所以,我想这就是我们得到 |
| 226 | we we we hitch our worth to what the outside world tells us, rather than | 我们把价值 与外界告诉我们,而不是 |
| 227 | thinking about who we need to be and how we need to show up for ourselves first | 想想我们需要成为什么样的人 以及如何先为自己而现身 |
| 228 | in order to be able to give to everybody else, but also just unhitch ourselves | 为了能给其他人, 但也只是放松自己 |
| 229 | from other people's expectations of us. | 从别人对我们的期望。 |
| 230 | And for the women, and for all the people, I guess, that have clicked to | 女人和所有的人,我想, 已经点击 |
| 231 | listen to this conversation right now, what are they going to leave this | 听听现在的谈话 他们要留下什么 |
| 232 | conversation with specifically? | 特别和谁谈话? |
| 233 | And how is that going to impact their life? | 那会如何影响他们的生活? |
| 234 | Yeah, so this is for women and the men who love them. | 是啊,所以这是给女人和男人 谁爱他们。 |
| 235 | So this is for everyone. | 所以这是给每个人的。 |
| 236 | I think for women, maybe you have been doing like the good girl thing like I was | 我觉得对于女人来说,也许你一直在做 像好女孩的事情,我曾经是 |
| 237 | doing, you're doing the things that you thought you should have been doing, but | 做你认为应该做的事,但 |
| 238 | you still don't have the dream body or the body composition that you want. | 你仍然没有梦想的身体 或身体组成你想要的。 |
| 239 | We're | 我们是 |
| 240 | going to talk through some actionable strategies on how to do that. | 要通过一些可行的策略来讨论 如何做到这一点。 |
| 241 | I think if | 我觉得如果 |
| 242 | you're in midlife, so you're in your 40s or 50s, and maybe you're finding that | 你在中年, 所以你在你的40或50, 也许你发现 |
| 243 | you used to do those strategies and now they're not working for you as well or | 你曾经做这些策略 现在他们不为你工作 |
| 244 | as much as they once did. | 跟以前一样 |
| 245 | We're going to maybe break a little bit of your paradigm | 我们也许会打破你的范式 |
| 246 | and the way that you think you're thinking about health. | 以及你认为你在思考健康的方式 |
| 247 | And how old are you? | 你几岁了? |
| 248 | I'm 48. | 我48岁了 |
| 249 | I think it's important context. | 我觉得这很重要 |
| 250 | Yeah. | 对 |
| 251 | You're also a mother? | 你也是个母亲? |
| 252 | I'm a mother of two. | 我是两个孩子的母亲 |
| 253 | Yeah. | 对 |
| 254 | Of two. | 两个 |
| 255 | Mother of two and then I have a stepson as well. | 两个母亲,然后我有一个继子。 |
| 256 | Okay. | 摆 |
| 257 | So there's lots of things on the desk here in front of us that I'd love to | 所以在桌子上有很多东西 摆在我们面前,我想 |
| 258 | go through. | 通过。 |
| 259 | There are all things that really, really interest me. | 所有的事情都让我感兴趣 |
| 260 | We've also got | 我们也有 |
| 261 | these five fitness myths in this envelope here that we'll reveal at some point and | 这五个健身神话在这个信封里 我们会在某个时候揭示 |
| 262 | these archetypes here. | 这些古董 |
| 263 | Where do you believe the best place to start this conversation is? | 你相信从哪里开始谈话的最佳地点是? |
| 264 | I think that maybe we can talk about the archetypes because I think that it sets | 我想也许我们可以谈谈 古董型,因为我认为它设置 |
| 265 | the stage for allowing women to identify themselves in their fitness journey, | 允许妇女在健身旅程中表明自己身份的舞台, |
| 266 | however that is. | 但是,这是。 |
| 267 | Okay. | 摆 |
| 268 | My first overwhelmed Olivia, this woman wants to do the right thing. | 我第一次让Olivia失望 这女人想做正确的事 |
| 269 | Okay. | 摆 |
| 270 | So she is on social media and within a couple of minutes of going on social | 因此,她正在社交媒体上 并在几分钟内进行社交 |
| 271 | media, she sees someone saying, plants are trying to kill you, Olivia. | 媒体 她看见有人说 植物想杀了你 Olivia |
| 272 | You should never have plants. | 你不应该有植物。 |
| 273 | They're terrible for you. | 他们对你不好 |
| 274 | And she keeps scrolling and then she comes upon someone else who says, actually | 她不停地滚动 然后她来到另一个人 谁说,实际上 |
| 275 | plants are great for you. | 植物对你很好 |
| 276 | They have lots of fiber, they have lots of phytonutrients, | 它们有很多纤维 它们有很多植物营养素 |
| 277 | et cetera. | 等诸经. |
| 278 | So she's like, oh, okay, that's weird. | 所以她喜欢,哦,好吧, 这很奇怪。 |
| 279 | Let me look up some fitness stuff. | 让我看看一些健身的东西。 |
| 280 | And then same thing with the fitness. | 和健身一样 |
| 281 | Some people say, you don't want to get bulky, Olivia. | 有人说,你不想大块头,奥利维亚 |
| 282 | So you need to do light weights, high reps. | 所以,你需要做轻重量,高代表。 |
| 283 | And then there's other people that are like, that's not true. | 还有其他人喜欢, 这不是真的。 |
| 284 | As long as you're bringing the muscle close to failure, you will build muscle. | 只要使肌肉接近衰竭,就会建立肌肉. |
| 285 | So she's getting the, I like to call it infobesity. | 所以她得到了,我喜欢称之为信息。 |
| 286 | It's like so much information. | 这就像这么多的信息。 |
| 287 | It's too much information that she ends up getting, you know, it's like analysis, | 这是太多的信息,她最后得到, 你知道,这就像分析, |
| 288 | paralysis. | 瘫痪 |
| 289 | And this woman, I have a soft spot for her because she just is so | 这个女人,我有一个软点给她 因为她是如此 |
| 290 | scared to start something else and fail at it because she doesn't want that to | 害怕开始别的事 却失败了 因为她不想那样 |
| 291 | reinforce her own schema, her own perception of her being a failure. | 强化了自己的计划 她自己认为自己是个失败者 |
| 292 | So she doesn't do anything. | 所以她什么都没做 |
| 293 | When we think about overwhelmed Olivia, we don't want to get her A to Z. | 当我们想到让Olivia不堪重负的时候 我们不想让她变成A到Z |
| 294 | We don't want to get her all the way to her goal. | 我们不想让她一路走进她的目标 |
| 295 | We just want to give her a couple of quick wins to start, right? | 我们只想给她两杯速赢 开始,对不对? |
| 296 | Get her just A to B. | 让她从A到B |
| 297 | We're just going to get her walking. | 我们只是让她走。 |
| 298 | She's just going to have a goal of racking up five to 7,000 steps in a day. | 她的目标就是一天内把五到七千步拉上 |
| 299 | So she feels like she's a winner in some vertical of her life. | 所以她觉得自己是人生中某个垂直的赢家. |
| 300 | And then you start to layer in more things with her as she goes along. | 然后,你开始分层 更多的事情与她一起走。 |
| 301 | The second one is probably my favorite, the most common woman that I see, | 第二个可能是我最喜欢的 最普通的女人 |
| 302 | skinny fat Sophia. | 瘦胖的索菲亚。 |
| 303 | So the technical term for skinny fat is T-O-F-I, thin on the outside, fat on the | 所以瘦脂肪的技术术语是T -O -F -I, 薄于外,脂肪于 |
| 304 | inside. | 进去 |
| 305 | This is a woman who doesn't present as obese, but her body composition, she's | 这个女人不是肥胖,而是身体组成 |
| 306 | starting to see a loss of maybe bone loss, a loss of muscle, because she is | 开始看到失去骨骼 失去肌肉 因为她是 |
| 307 | not, she's very afraid of heavy weights. | 不,她很怕重的重量。 |
| 308 | So maybe I'll do some Pilates, some yoga, maybe a walk, right? | 也许我会做一些普拉提, 一些瑜伽,也许散步,对不对? |
| 309 | She also calorically restricts as well, right? | 她也有卡路里的限制 对吧? |
| 310 | So this woman is my, is like personally, she's my favorite woman because when we | 所以,这个女人是我的,就像个人, 她是我最喜欢的女人,因为我们 |
| 311 | start giving her a little bit more food and we start giving her just a little bit | 开始给她多一点食物 我们开始给她一点点 |
| 312 | heavier weights than the two pound weights that she's been lifting, you know, | 比她举起的两磅重更重 |
| 313 | in her Pilates class. | 在她的普拉提课。 |
| 314 | And by the way, I don't want Pilates people to come for me. | 顺便说一句 我不想彼拉多的人来找我 |
| 315 | I love Pilates, but it's just not the main strategy for muscle building. | 我喜欢彼拉多,但这不是肌肉建设的主要策略. |
| 316 | I also love Pilates. | 我也爱彼拉多 |
| 317 | I love Pilates. | 我爱彼拉多 |
| 318 | I do it twice a week. | 我每周做两次 |
| 319 | It's fantastic. | 这太棒了。 |
| 320 | But this woman, when she starts eating a little bit, this is what she always says | 但这个女人,当她开始吃一点, 这是她常说的 |
| 321 | to me, I can't believe I'm losing fat. | 对我来说,我简直不敢相信我会失去脂肪。 |
| 322 | I can't believe I'm losing weight by eating more. | 我不敢相信我吃得更多会减肥 |
| 323 | What is this trickery? | 这是什么诡计? |
| 324 | What is this magic? | 这是什么魔法? |
| 325 | So I love this woman because when we get her to see the light, it's actually just, | 所以我喜欢这个女人 因为当我们让她看到光的时候 它其实只是 |
| 326 | it's just a beautiful thing to have all her schema sort of rearranged in terms of | 让她的计画重新排列一下 实在太美了 |
| 327 | what she thought was possible for her. | 她觉得对她来说是可能的 |
| 328 | This subject of fat. | 这个是胖子 |
| 329 | Yes. | 对 |
| 330 | If someone comes to you and they say, Stephanie, I would love to lose some, some | 如果有人来找你 他们说 Stephanie 我很想失去一些 |
| 331 | belly fat because I'm skinny fat, or maybe I'm just, you know, I just have a | 肚子胖是因为我瘦胖, 或者也许我只是,你知道,我只是有一个 |
| 332 | bit too much weight on me. | 有点太重了 |
| 333 | What is it you say to them? | 你对他们说了什么? |
| 334 | You can't actually spot reduce. | 你实际上不能看到减少。 |
| 335 | What does spot reduce mean? | 点减少意味着什么? |
| 336 | So someone wants to reduce their belly fat. | 故有人欲减腹肥. |
| 337 | You can't just target belly fat. | 你不能只是瞄准肚皮脂肪。 |
| 338 | So the way that you're going to reduce overall adiposity in the body is you're | 所以,你将降低 整体的消化力 在身体是 |
| 339 | going to be strength training, which we've talked about, but you will probably also | 将会是力量训练,我们已经谈过了, 但你可能也会 |
| 340 | need some kind of caloric deficit. | 需要某种热量不足。 |
| 341 | So when we think about that very famous, somewhat oversimplified calories in, | 所以,当我们想到 非常著名的, 有点过于简单的卡路里, |
| 342 | so you want to be thinking about how am I going to create a deficit? | 所以,你想思考 我如何创造赤字? |
| 343 | So I'm either consuming less calories on the calories inside, or I'm eating | 所以,我要么消耗的卡路里 少的卡路里,要么我吃 |
| 344 | the same, but I have more output. | 同样,但我有更多的输出。 |
| 345 | So I'm doing more cardio or I'm doing more weightlifting or I'm doing more | 所以我在做更多的心肺或做更多的举重或做更多的 |
| 346 | walking, or I'm doing something where my calories out surpass my calories in. | 走着走着走着走着走着走着走着走着走着走 |
| 347 | Is there an easiest way to do that? | 有最简单的办法吗? |
| 348 | Cause hearing that, you know, just eat less is, is quite, I hate it. | 因为听到,你知道,只是少吃 是,相当,我讨厌它。 |
| 349 | It's, it's not great. | 这是,这是不伟大的。 |
| 350 | Yeah. | 对 |
| 351 | And it doesn't, it doesn't work in the longterm either. | 然则不通,亦不通于长远. |
| 352 | Yeah. | 对 |
| 353 | You can temporarily reduce your food, but at some point your hunger hormones | 你可以暂时减少食物, 但有时你的饥饿激素 |
| 354 | and your body is just going to drive you to consume more calories. | 你的身体会驱使你消耗更多的热量 |
| 355 | I often find when women are like, Hey, I just want to, I want to build muscle | 我经常发现当女人喜欢, 嘿,我只是想, 我想建立肌肉 |
| 356 | and lose fat, or if it's just, Hey, I want to lose fat. | 并失去脂肪, 或者如果它只是,嘿,我想失去脂肪。 |
| 357 | I personally find it easier for women specifically to do more on the calories | 我个人觉得女人在卡路里做更多的事情比较容易 |
| 358 | out side, so not exercise. | 外面,不要锻炼。 |
| 359 | Yeah. | 对 |
| 360 | So doing more exercise, more daily movement. | 因此,做更多的运动, 更多的日常运动。 |
| 361 | I think that the calories in is totally doable. | 我认为卡路里是完全可行的。 |
| 362 | People do it all the time. | 人常作么生会. |
| 363 | I just find it's hard for most women to stick to longterm because then they | 我只是觉得大多数女人都很难坚持长期 因为那样的话 |
| 364 | have to, you know, they got to measure, they got to do all the things. | 必须,你知道,他们必须衡量, 他们必须做所有的事情。 |
| 365 | So if you can figure out what your maintenance calories are, and then you | 所以,如果你能找出 你的维持卡路里是什么, 然后你 |
| 366 | can surpass that with maybe more walking or something that's not going to ratchet | 可能比这还要多走走 或一些不会乱跑的东西 |
| 367 | up your hunger hormones or your cortisol levels, let's say, I think that that's | 增加你的饥饿激素或皮质醇水平,比如说,我想那就是 |
| 368 | often, I think it's a healthier option personally, because you're also making | 经常,我认为这是一个更健康的选择 个人,因为你也在做 |
| 369 | sure that you're getting in sufficient substrates, sufficient calories so that | 确定你得到了足够的底物, 足够的卡路里,这样 |
| 370 | you can actually build, you know, you can build muscle, bone density, collagen, | 你可以建立,你知道, 你可以建立肌肉, 骨密度,焦糖, |
| 371 | et cetera. | 等诸经. |
| 372 | So that's our skinny fat Sophia. | 这就是我们瘦胖的索菲亚。 |
| 373 | Up next, I was this woman. | 接下来,我是一个女人。 |
| 374 | I sometimes still am this woman, Exorcist Emily. | 有时候我还是这个女人 驱魔师艾米莉 |
| 375 | So this is just a funny word to really describe the intensity that this | 所以,这只是一个有趣的词 真正地描述这种强度 |
| 376 | woman puts out at the gym, right? | 女人在健身房放电,对吧? |
| 377 | So this woman, you have no problem getting her to the gym. | 这个女人,你送她去健身房没问题 |
| 378 | She is the woman at the squat rack. | 她就是那个蹲架上的女人 |
| 379 | There's no problem getting her to the gym and getting her to work very difficult, | 带她去健身房 让她工作很困难 |
| 380 | like very hard. | 像非常难。 |
| 381 | What her issue is, and this was me for years, is that she still has some of the | 她的问题是,这是我 多年来,她仍然有一些 |
| 382 | skinny fat Sophia attitude towards food. | 瘦胖的索菲亚对食物的态度. |
| 383 | So there's a mismatch with her between how much effort she's putting out with | 因此,有一个不匹配 与她付出了多少努力 |
| 384 | her exercise program and how much energy is coming in with her food. | 她的锻炼计划 和多少能量 与她的食品。 |
| 385 | She's still under eating because she's scared of gaining weight. | 她还在吃东西 因为她害怕体重增加 |
| 386 | I was Exorcist Emily. | 我是驱魔者艾米莉。 |
| 387 | I was, you know, had the hoodie on, wearing the earphone. | 我戴着连衣帽 戴着耳机 |
| 388 | Like nobody talked to me with my big earphones on. | 就像没人用我的大耳机跟我说话一样 |
| 389 | This was for me after I was going through a divorce with my, I had very young | 这是为我准备的 我和我的离婚之后 我年轻的时候 |
| 390 | children at the time. | 当时的孩子。 |
| 391 | They were five and three. | 他们五岁三岁 |
| 392 | So I was, I was grieving that and I was still adhering to this idea that I had to | 所以我很伤心 我仍然坚持这个想法 |
| 393 | punish myself, that I was going to go to the gym and crush it and then follow that | 惩罚自己,我要去健身房 粉碎它,然后跟着它 |
| 394 | with insufficient calories afterwards, because I still had that, well, I can't | 之后卡路里不够, 因为我仍然有,嗯,我不能 |
| 395 | eat a lot. | 吃很多东西。 |
| 396 | I'm going to gain weight kind of mentality. | 我将增加体重 一种心态。 |
| 397 | So Exorcist Emily, we love her. | 因此,驱魔艾米莉,我们爱她。 |
| 398 | And then the pinnacle, if you will, is the dialed in Diana. | 如果你愿意的话 顶点是戴安娜的电话 |
| 399 | So this is the woman who has maybe made peace with some of her demons, enjoys | 这个女人也许和一些恶魔和好了 享受 |
| 400 | movement, knows that it's a way for her to tend to herself. | 她知道这是她照顾自己的方法 |
| 401 | You know, food is not a punishment. | 你知道,食物不是惩罚。 |
| 402 | It's not, she doesn't restrict calories because she ate too much. | 不,她不限制卡路里 因为她吃太多。 |
| 403 | She fuels to nourish her lifts, to nourish her recovery and for pleasure. | 她用燃料养活她的电梯 养活她的康复和快乐 |
| 404 | Cause I think a lot of us, a lot of women have forgotten that food is, is pleasure. | 因为我认为我们很多人 很多女人都忘了食物是快乐的 |
| 405 | It gives us joy and happiness. | 它给我们带来快乐和幸福 |
| 406 | My sourdough bread in the morning gives me lots and lots of pleasure and I will | 我早上的酸面包 给了我很多很多的乐趣 我会的 |
| 407 | not give it up for anything. | 不放弃任何东西。 |
| 408 | So this is sort of the, this is where we want every woman to be able to get to. | 这就是我们想要每个女人能够到达的地方。 |
| 409 | We want her to dial in both her exercise program, her nutrition program, and to | 我们希望她能拨打她的运动计划, 她的营养计划,和 |
| 410 | give herself some effing grace with her recovery. | 给自己一些优雅 与她的康复。 |
| 411 | You can swear. | 你可以发誓。 |
| 412 | Her fucking, her fucking, give herself some fucking grace with her, with her recovery. | 她他妈的,她他妈的, 给自己一些他妈的恩典 与她,她的康复。 |
| 413 | We just got demonetized. | 我们刚被妖魔化了 |
| 414 | Okay, but I get it. | 好吧,不过我明白 |
| 415 | So we're trying to get everybody to become dialed in Diana. | 所以我们想让大家在戴安娜被拨打 |
| 416 | Yep. | 对 |
| 417 | And also just know, so if you've been listening to these descriptions, like, oh, | 如果你一直在听这些描述,比如,哦, |
| 418 | I got a little bit of the Exorcist Emily, I got a little bit of that rage or grief | 我得到了一点驱魔师艾米莉, 我得到了一点点的愤怒或悲伤 |
| 419 | or something, but then I also sometimes have analysis paralysis. | 但是有时我也有分析瘫痪 |
| 420 | Like you will also oscillate through them and that's completely normal as well. | 就像你也会穿过它们一样 这也很正常 |
| 421 | When you were talking about Exorcist Emily, that was not, it wasn't a light season | 当你谈论驱魔者艾米莉,那不是, 这不是一个轻季 |
| 422 | of your life, was it? | 你生命中,是吗? |
| 423 | No, it was very dark. | 不,当时很黑 |
| 424 | And it was the, it was the lifting that got me through it, truthfully. | 真正让我度过难关的是 升降机 |
| 425 | Yeah. | 对 |
| 426 | It's, you know, sometimes when we think about resistance training, it's literally | 有时候,当我们考虑抵抗训练时, |
| 427 | training your resistance. | 训练你的抵抗。 |
| 428 | It's not a question for, you know, if something bad is going to happen, it's | 这不是一个问题,你知道,如果 事情会发生,这是 |
| 429 | just, it's a matter of when. | 只是,这是什么时候的问题。 |
| 430 | So I think something, you know, voluntarily putting yourself in a situation | 所以我觉得,你知道的, 自愿地把自己置于一种境地 |
| 431 | where you are making yourself uncomfortable, you know, going to the gym | 在那里你让自己不舒服, 你知道,去健身房 |
| 432 | and moving your muscles to failure is not, you know, it's not fun. | 把肌肉移到衰败状态并不好玩 |
| 433 | It can be quite intense, but it does train your resistance, your grit, your | 它可以相当激烈,但它确实 训练你的抵抗,你的脂质,你的 |
| 434 | mental capacity to withstand, you know, terrible things. | 心理能力 承受,你知道,可怕的事情。 |
| 435 | So by the end of this conversation, everybody listening is going to be | 所以到谈话结束时,每个人都会听 |
| 436 | dialed in Diana. | 打电话到戴安娜 |
| 437 | I, that is my dream. | 我,这是我的梦想。 |
| 438 | Okay. | 摆 |
| 439 | That is my dream. | 这是我的梦想。 |
| 440 | First, we should start with debunking some of the myths. | 首先,我们应该从揭开一些神话开始。 |
| 441 | Yes. | 对 |
| 442 | We've got six myths in this little envelope here. | 这个小信封里有六个神话 |
| 443 | Okay. | 摆 |
| 444 | So the first one is carbs. | 所以第一个是碳水化合物。 |
| 445 | And so the, so all the ladies who are listening, we have to heal our | 所以,所以所有女士 谁在听,我们必须治愈我们的 |
| 446 | relationship with carbohydrates. | 与碳水化合物的关系。 |
| 447 | You can restrict carbs temporarily. | 你可以暂时限制碳化物。 |
| 448 | And for certain populations, that's a wonderful idea. | 对于某些人群来说,这是一个好主意。 |
| 449 | If you're a woman that has a type two diabetes or PMOS, something like | 如果你是一个女人 有2型糖尿病或PMOS, |
| 450 | that, a temporary clawback of carbohydrates is fantastic for improving | 临时抓回碳水化合物对改善 |
| 451 | insulin insensitivity, glucose disposal. | 胰岛素不敏感,葡萄糖处理. |
| 452 | Um, but diets like a low carb diet or a ketogenic diet, which I am a big | 嗯,但饮食 像低碳减肥或 ketogenic减肥, |
| 453 | fan of for certain populations. | 某些人群的爱好者 |
| 454 | And even for a temporary amount of time, I think what a lot of women did with | 即使是暂时的,我觉得很多女人都做了些什么 |
| 455 | the carbs is once they started losing weight on a keto diet or a low carb | 碳化物一旦开始减肥 食物或低碳化物 |
| 456 | diet, they said, oh, you know what the problem is? | 饮食,他们说, 哦,你知道什么是问题? |
| 457 | It's the carbs. | 是诸碳. |
| 458 | I'm never going to go back. | 我永远不会回去的 |
| 459 | And the problem with that is that if you were sick, you had a bacterial | 问题是,如果你生病了,你有细菌 |
| 460 | infection, you went to your doctor. | 你去看医生了 |
| 461 | They did a swab and they're like, you know what? | 他们做了扫瞄,他们喜欢,你知道吗? |
| 462 | You have a bacterial infection. | 你有细菌感染 |
| 463 | I'm going to give you a script for antibiotics, right? | 我给你一个抗生素的剧本,对吧? |
| 464 | You're going to take it for the next 10 days. | 后十日摄受. |
| 465 | And then, you know, you'll come back for a checkup and we'll see how you're doing. | 然后,你知道,你会回来 检查,我们会看到你在做什么。 |
| 466 | You do that. | 你这样做。 |
| 467 | You follow the protocol. | 你遵守协议 |
| 468 | You take the medication. | 你吃药吧 |
| 469 | I don't think anybody listening, or at least I hope anybody who's listening is | 我觉得没有人在听 至少我希望有人在听 |
| 470 | not going to come to the conclusion at the end of those 10 days, do you know | 在这十天结束时,你不会得出结论 |
| 471 | what I need to do to never get sick again? | 我要做什么才能不再生病吗? |
| 472 | I need to continue taking antibiotics for the rest of my life. | 我需要继续服用抗生素 我的余生。 |
| 473 | No one is going to do that. | 没有人会这样做。 |
| 474 | But somehow for carbohydrates, people made the illogical conclusion that you | 但是对于碳水化合物 人们得出了一个不合逻辑的结论 |
| 475 | should never have carbohydrates ever again. | 再也不应该有碳水化合物了 |
| 476 | And for women, what I noticed, so I'm sure we'll talk about my first book, | 对于女人,我注意到的, 所以我敢肯定,我们将谈论我的第一本书, |
| 477 | The Betty Body, I advocate for a lower carbohydrate, a higher protein diet in | 贝蒂的身体,我主张 较低的碳水化合物, 更高的蛋白质饮食 |
| 478 | there, but for a transient amount of time, right? | 在那里,但短暂的时间,对不对? |
| 479 | Until you achieve the goal of, you know, reversing metabolic issues or losing | 直到你达到 扭转新陈代谢问题或输掉的目标 |
| 480 | some weight, et cetera, improving your period. | 一些重量,等等, 改善你的周期。 |
| 481 | That's another thing that we actually see is menstrual cycle regulation. | 我们实际上看到的是月经周期调节。 |
| 482 | But if you stay here too long, you're thyroid, like so many women. | 但如果你待在这里太久了,你是甲状腺,就像很多女人一样。 |
| 483 | What's the symptom or the consequence of your thyroid being malfunctioning? | 你的甲状腺失常有什么症状或后果? |
| 484 | Yeah, I would say you're always cold. | 是啊,我会说 你总是冷。 |
| 485 | So your hands are cold. | 故手厥阴寒. |
| 486 | You're always cold. | 你总是冷。 |
| 487 | You might have very, very heavy bleeding. | 你可能会有非常,非常沉重的流血。 |
| 488 | So your menstrual cycle during your bleed week, so that first three to seven | 所以,你的月经周期 在你的流血周, 这样前三到七 |
| 489 | days, let's say, when you're on your period, hair shedding, so hair starts | 几天,比如说,当你在月经时, 头发剪,所以头发开始 |
| 490 | to actually fall out, hair is not necessary at all for survival. | 要真正脱落, 头发根本不需要生存。 |
| 491 | So when you don't have sufficient calories or sufficient balance of macros, | 所以,当你没有足够的热量 或足够的平衡宏观, |
| 492 | your body is going to sacrifice the things that don't matter at all to your survival. | 你的身体会牺牲那些无关紧要的东西 |
| 493 | And a lot of women will start to say, hair shedding comes out. | 很多女人会说, 剪头发出来。 |
| 494 | The classic sign is the lateral third of the eyebrow. | 经典标志是眉毛的横向第三. |
| 495 | We start to see the lateral third of the eyebrow start to fall out as well. | 我们开始看到眉毛的横向三分之一也开始掉下来. |
| 496 | What do you mean the lateral third? | 后三号是什么意思? |
| 497 | The outside third of the eyebrow. | 眉间外三. |
| 498 | So the tail for most people, their eyebrows starts to get really sparse and thin as well. | 所以对大多数人来说,尾巴的眉毛也开始变得非常稀疏和瘦小。 |
| 499 | So there's lots of common signs and symptoms, but we need carbohydrates, | 所以有很多常见的征兆和症状 但我们需要碳水化合物 |
| 500 | if not for the thyroid, but for our mood, our sleep, even performance, | 如果不是甲状腺 而是我们的心情 睡眠 甚至表现 |
| 501 | performance at the gym in the vein of transparency and honesty. | 在健身房里表现得透明诚实 |
| 502 | I don't always get to eat before I train, but on the weekends when I do | 我训练前不常吃东西,但周末吃东西 |
| 503 | and I have some bread and I have some omelets or I have my breakfast | 我有一些面包,我有一些煎蛋卷,或我有我的早餐 |
| 504 | and I go and train, fantastic performance enhancer. | 然后我去训练 出色的表演增强器 |
| 505 | A lot of women are scared to consume more carbohydrates because they think | 很多女人害怕吃更多的碳水化合物 因为他们认为 |
| 506 | it's going to make them fat. | 它会让他们变得胖。 |
| 507 | And this really comes down to this CIM or carbohydrate insulin model of obesity, | 这真的要归功于CIM或碳水化合物胰岛素肥胖模型, |
| 508 | which has kind of largely been like disbanded. | 基本上就像解散了一样 |
| 509 | There's not a lot of evidence to support it anymore, but there's a lot of people | 不再有很多证据支持它,但有很多人 |
| 510 | online that will scare you and think, well, if you have carbs, your glucose | 如果你有碳水化合物 你的葡萄糖 |
| 511 | levels might spike and that, you know, the way that it's often presented is | 水平可能会上升, 你知道,它经常呈现的方式是 |
| 512 | that is the worst thing that ever could happen to you. | 这是最糟糕的事情 可能发生在你身上。 |
| 513 | But there's such a thing as too many carbs. | 但有太多的碳水化合物 |
| 514 | Correct. | 没错 |
| 515 | Yes. | 对 |
| 516 | I think that the problem is not that the carbs were the problem. | 我认为问题不在于碳水化合物是问题所在。 |
| 517 | It's the overconsumption of carbs, the overconsumption of fat, the | 碳的过度消耗 脂肪的过度消耗 |
| 518 | overconsumption of, of total calories. | 过量消耗,总卡路里。 |
| 519 | So it's defined by calories here. | 所以这里用卡路里来定义。 |
| 520 | Yes. | 对 |
| 521 | Okay. | 摆 |
| 522 | Yeah. | 对 |
| 523 | There should be a button just down below here. | 这里下面应该有个按钮 |
| 524 | And if it says subscribed, you're already subscribed. | 如果上面写着签了 你早就签了 |
| 525 | If it says subscriber, that means you're not yet. | 如果说是订户,那就说明你还没订户 |
| 526 | And if you're not subscribed, please could you do us a favor and hit that button? | 如果你没有订阅, 你能帮个忙,按下那个按钮吗? |
| 527 | It helps the show more than you know. | 这比你知道的更有助于演出 |
| 528 | And according to the algorithm, you're someone that watches our show, but you | 根据算法 你是看我们节目的人 但你 |
| 529 | haven't yet hit that button. | 还没按那个按钮 |
| 530 | Thank you so much. | 非常感谢 |
| 531 | What's the next one? | 下一个是什么? |
| 532 | What's the next myth in your folder? | 你文件夹里下一个神话是什么? |
| 533 | Oh, this one. | 哦,这个。 |
| 534 | I love this one. | 我喜欢这个 |
| 535 | Uh, this one is women getting bulky. | 呃,这个是女人越来越大。 |
| 536 | Women are still scared that if they engage in a program of progressive | 妇女仍然害怕,如果她们参与进步方案 |
| 537 | overload, which is to say that you are, maybe you are lifting heavy weights. | 也就是说,你负担过重,也许你在举重。 |
| 538 | Maybe you are doing more volume, meaning you're doing more sets or more | 也许你在做更多的体积, 这意味着你正在做更多集或更多 |
| 539 | repetitions that somehow you are going to bulk up as if to say that they're | 重复说,不知何故,你会 散装起来,好像说他们是 |
| 540 | going to start looking like a, you know, some, a physique competitor, a bodybuilder. | 开始看起来像一个,你知道, 一些,一个物理竞争者, 一个健美者。 |
| 541 | It is the equivalent of saying, well, if you drive to the store to get some | 这相当于说 如果你开车到店里拿一些 |
| 542 | groceries, that you are going to be on par with Lewis Hamilton and you're | 杂货店 你要和刘易斯·汉密尔顿一样 |
| 543 | going to be a formula one driver, right? | 要成为一级方程式车手,对不对? |
| 544 | It's just almost impossible for, I'm going to say 97 to 98% of women don't | 这几乎是不可能的,我要说97%到98%的妇女没有 |
| 545 | have the hormonal environment to bulk. | 拥有激素环境 |
| 546 | There are a few genetically gifted outliers that absolutely can, but for | 有几个遗传天赋的外人 绝对可以,但为了 |
| 547 | the most part, women cannot bulk. | 多数情况下,妇女不能占多数。 |
| 548 | We do not have as much, I don't have as much testosterone as you do. | 我们没有那么多,我没有像你一样多的睾丸酮。 |
| 549 | You have like 10 to 20 X more than I do. | 你比我还多10到20X |
| 550 | So even if we train the same way, I'm never going to be able to put on as | 所以,即使我们训练的方式相同, 我永远不能 穿成 |
| 551 | much muscle mass as you, but a gal can continue to dream, right? | 像你一样多的肌肉质素 但女孩可以继续做梦,对吧? |
| 552 | I can continue to hope. | 我可以继续希望。 |
| 553 | So bulking up, it's not a thing. | 所以散开,它不是一个东西。 |
| 554 | What I will say though, actually what I will say is some people, when they do | 但我会说,实际上我要说 有些人,当他们这样做 |
| 555 | start lifting weights initially, they will start to feel a little thicker, | 开始举重, 他们会开始感觉有点厚, |
| 556 | right? | 对吧? |
| 557 | Cause the muscle is a little bit more swollen. | 因为肌肉有点肿 |
| 558 | There's also a layer of fat that usually sits on top of the muscle. | 还有一层脂肪通常坐落在肌肉上方. |
| 559 | So as you begin to lose body fat, your muscles will begin to poke through. | 所以当你开始失去脂肪, 你的肌肉会开始刺穿。 |
| 560 | Let's say, but sometimes that's why people will feel bulk. | 假设,但有时 这就是为什么人们会觉得大块头。 |
| 561 | They'll say, oh, I'm getting, I started and I stopped because I was getting | 他们会说,哦,我得到了, 我开始和停止,因为我得到了 |
| 562 | bulky. | 大块头 |
| 563 | It's just a sort of a swelling or an inflammation, let's say of the | 只是某种肿胀或炎症 |
| 564 | muscle underneath. | 肌肉在下面。 肌肉在下面。 |
| 565 | Ooh, long fasts. | 哦,长的快餐。 |
| 566 | So I will call myself out here as well. | 所以我也会在这里叫自己 |
| 567 | I used to believe that this was the key. | 我以前相信这是关键 |
| 568 | And this was when I was in my skinny fat Sophia era, when I was in my | 这时我在我的瘦胖的索菲亚时代, 当我在我的 |
| 569 | exorcist Emily era, where I thought that the more you could fast, the less | 驱魔者艾米莉时代, 我在那里想,你可以越快, |
| 570 | calories you could take in and you could lose weight. | 摄入卡路里就会减肥 |
| 571 | You want to make sure that you have total sufficient calories. | 你要确保你有足够的卡路里。 |
| 572 | You don't want to over-consume calories, but you also don't want to | 你不想过量摄取热量 但你也不想 |
| 573 | under-consume them either. | 也装作没有 |
| 574 | But fasting doesn't actually teach you how to eat when you are not fasting. | 但禁食实际上并没有教你在不禁食时如何进食. |
| 575 | Right? | 对吧? |
| 576 | So I think that a lot of people overly rely on long fasts. | 所以我认为很多人过度依赖长斋. |
| 577 | So when I say long, I would say 20 hours, 24 hours, 36, 72, like these | 所以当我说长,我会说20小时,24小时,36,72,像这样 |
| 578 | really multi-day fasts. | 真正的多日斋戒。 |
| 579 | If I start eating a lot less calories than let's say you do, I'm going to | 如果我开始吃 少很多卡路里 比让我们假设你做,我会 |
| 580 | have over the long-term more detrimental effects than you might. | 长期来说, 伤害力比你可能更大。 |
| 581 | Why? | 为什么? |
| 582 | The female body is just more sensitive to whether nutrients are coming in or | 雌性身体对营养品是进食还是进食更敏感 |
| 583 | not so that we can figure out whether or not we want to direct our energy to, | 而不是让我们知道我们是否想把精力引向, |
| 584 | you know, being able to get pregnant that month. | 你知道,能够怀孕的那个月。 |
| 585 | Our ovaries, when we sort of look at the density of the mitochondria in them, | 我们的卵巢,当我们看看它们的线粒体密度时, |
| 586 | it's something like a hundred thousand mitochondria per oocyte, like per cell. | 就像是每个细胞的细胞 都有十万个线粒体 |
| 587 | So they're constantly scanning the environment to see whether it's safe | 所以他们不断地扫描环境 看它是否安全 |
| 588 | for a woman to get pregnant. | 一个女人怀孕。 |
| 589 | And so if you are fasting all the time, you run the risk of sending a signal | 所以如果你一直禁食 你冒着发送信号的风险 |
| 590 | that it's not safe, that these are famine conditions and that you should not be | 这是不安全的,这是 饥荒的条件,你不应该是 |
| 591 | producing an egg because that would be terrible because if you got pregnant, | 生产一个鸡蛋 因为那会很可怕 因为如果你怀孕了 |
| 592 | there's not enough food to feed you or the baby. | 没有足够的食物来喂你或婴儿。 |
| 593 | So it shuts off your menstrual cycle as a way to stop you having a baby. | 因此,它关闭了你的月经周期 作为停止你有一个孩子的方法。 |
| 594 | Yes. | 对 |
| 595 | So you can still fast, but the way that I like to fast is sort of pull the food, | 所以你还是可以快速, 但我喜欢的方式是拉食物, |
| 596 | you know, call it two to three hours before you go to sleep. | 在你睡觉前2到3小时打给你 |
| 597 | That's when you cut off the food, you sleep for eight or nine hours. | 这时切断食物,你睡了八九个小时. |
| 598 | That's like a 10 hour, 11 ish hour fast. | 这就像一个10小时,11小时快。 |
| 599 | And then you wake up in the morning and you eat. | 然后早上醒来吃东西 |
| 600 | What often happens is women try to push that they'll have a cup of coffee in the | 经常发生的事情是,女人试图推, 她们会有一个 咖啡在 |
| 601 | morning and then they try to push their eating window, let's say to 11 o'clock or | 早上,然后他们试图推 他们的饮食窗口, 让我们说11点或 |
| 602 | noon and that ends up, oh, it becomes more difficult. | 中午,结果,哦, 变得更困难。 |
| 603 | I'll say it that way. | 我这么说 |
| 604 | It becomes more difficult for you to get in sufficient calories, sufficient | 你越来越难得到足够的卡路里,足够的 |
| 605 | protein, sufficient carbohydrates and fats in a restricted eating window. | 蛋白质 足够的碳水化合物和脂肪 在一个受限制的饮食窗口。 |
| 606 | Okay. | 摆 |
| 607 | So this is related to the bulky myth. | 所以这和大宗神话有关 |
| 608 | I think a lot of women are scared of lifting heavy, partially because | 我觉得很多女人害怕举重 部分原因是 |
| 609 | they've never done it. | 他们从来没有这样做。 |
| 610 | So it's foreign. | 故为异体. |
| 611 | And I think that the other reason that women are scared of lifting heavy is | 我觉得女人害怕举重的另一个原因是 |
| 612 | they're scared of getting injured, which to be fair is a valid concern. | 他们害怕受伤 公平地说 这很值得关注 |
| 613 | I think that in the era of, you know, again, social media can be a blessing. | 我认为在社交媒体的时代, |
| 614 | It can be the greatest thing ever. | 这可能是有史以来最伟大的事情。 |
| 615 | And sometimes it can be a vehicle for misinformation. | 有时它可以成为误导的工具。 |
| 616 | And I think now we hear muscle mommies and lifting heavy. | 我觉得现在我们听到肌肉妈妈和举重。 |
| 617 | And I think that for women, at least in my cohort, you know, forties and fifties | 我认为对于女人来说, 至少在我的组里,你知道的,四十和五十 |
| 618 | grew up in the, you know, the nineties, the Kate Mosses and the asking a woman | 在90年代长大 凯特·莫斯和问一个女人 |
| 619 | who is very comfortable with a cardio machine as her vehicle for exercise to | 以心电机为工具去锻炼 |
| 620 | now move into the, you know, the free weight section of the gym, the dead | 现在搬进健身房的自由重量区 死者 |
| 621 | lifting platforms, even the machines can feel really intimidating. | 抬起平台,甚至机器都感觉很可怕。 |
| 622 | So there are lots of different ways that you can build muscle. | 所以有很多不同的方式 你可以建立肌肉。 |
| 623 | It doesn't have to just be heavy. | 不须轻重. |
| 624 | There are other ways that you can progressively overload the muscle, which | 还有其他方法可以让肌肉逐渐超负荷 |
| 625 | is to say that you are applying sufficient intensity and effort every | 意思是说,你正在运用 足够的强度和努力 |
| 626 | single time, whether it's heavy weight or it's more volume, or you're increasing | 单次,无论重量重还是体积大,或者你正在增加 |
| 627 | the density of your workout, meaning you take less rest. | 锻炼的密度,意味着你少休息。 |
| 628 | So you're a little bit more tired. | 所以,你有点累了。 |
| 629 | Like you can, there's a lot of different ways that you can make a workout harder. | 像你一样,有很多不同的方式,你可以使锻炼更难. |
| 630 | It doesn't always have to be heavy. | 常不须重. |
| 631 | Oh, this one, this one's good. | 这个,这个不错 |
| 632 | This is post-workout fueling. | 这是工作后的燃料。 |
| 633 | We used to think that you only had 15 minutes to like knock back a protein shake, | 我们曾经认为你只有15分钟 喜欢敲回蛋白质摇晃, |
| 634 | right? | 对吧? |
| 635 | After you've done a workout. | 修习后. |
| 636 | After you've done a workout because you need to replenish the glycogen and you | 在你练完练之后 因为你需要补充甘油 和你 |
| 637 | have to start muscle protein synthesis. | 需要开始肌肉蛋白质合成. |
| 638 | And I would say that this is largely false. | 我要说,这基本上是虚假的。 |
| 639 | Your muscle protein synthesis is not just limited to the 15 or 30 minutes that | 你的肌肉蛋白质合成 不只是15到30分钟 |
| 640 | are immediately after the workout, right? | 练完后马上来 对吧? |
| 641 | Your muscles are building little protein factories over the next, you know, | 你的肌肉正在建造蛋白质工厂 |
| 642 | depending on how trained you are, 10 to 72 hours in some cases, as long as you | 取决于你受过多少训练 有些情况下需要10到72个小时,只要你 |
| 643 | are getting sufficient, again, total protein over the course of the day, | 一天之内总的蛋白质都足够了 |
| 644 | total calories over a 24 hour period. | 24小时总卡路里 |
| 645 | Totally fine. | 完全没问题。 |
| 646 | Oh, pre-workout fueling. | 哦,工作前加油。 |
| 647 | Okay. | 摆 |
| 648 | I would say in an ideal world, everyone would have some food before they train. | 我想说,在一个理想的世界, 每个人都会有一些食物 在他们训练之前。 |
| 649 | So a little bit of protein, a little bit of carbs, just to start raising some | 所以,一点点蛋白质,一点点碳水化合物, 只是开始饲养一些 |
| 650 | blood sugar to have some available substrate for the workout. | 血糖需要一些可用基质 用于锻炼。 |
| 651 | I don't do this most of the week. | 我这周大部分时间不这样做 |
| 652 | So when I work out during the week, I'm typically at the gym around six ish in | 所以当我在一周内工作的时候, 我通常在健身房 在六点左右 |
| 653 | the morning and I don't, I don't like the way that it feels when I eat that early | 早上和我不, 我不喜欢那种感觉 当我吃那么早 |
| 654 | in the morning and it sort of feels like I have a brick in my stomach. | 早上感觉好像肚子里有砖头 |
| 655 | So what I typically do is I will fuel with ketones. | 所以我通常做的就是用酮来加油。 |
| 656 | I have ketones for my workout. | 我有酮做我的锻炼。 |
| 657 | And then when I get home, that's when I have my big meal. | 然后当我回家的时候, 就是我吃大餐的时候。 |
| 658 | So you have ketones before you do a workout. | 所以你有酮 在你做一个锻炼。 |
| 659 | Why? | 为什么? |
| 660 | In the absence of food, I would say that ketones are fuel that your body | 如果没有食物,我会说 酮是燃料 你的身体 |
| 661 | already, your body produces ketones, right? | 你的身体已经产生了酮,对吧? |
| 662 | It's a fuel that your body already knows what to do with, especially | 你的身体已经知道该用什么燃料了 |
| 663 | when it's a big muscle group. | 当它是一个大的肌肉组。 |
| 664 | So if you're doing a leg day, let's say, or a back day, it provides you with | 所以,如果你在做一个腿日, 让我们说,或者一个后天, 它提供你 |
| 665 | the neural drive to continue going. | 神经运动继续前进。 |
| 666 | So you get into that sort of sympathetic state. | 所以,你进入那种 同情的状态。 |
| 667 | That's my favorite flavor too, is the green apple. | 我最喜欢的口味是绿色苹果 |
| 668 | My kids have the green apple before their soccer too. | 我的孩子们在足球前也有绿色苹果 |
| 669 | I am a co-owner of this company, hashtag ad. | 我是这家公司的共同所有人,标签广告。 |
| 670 | Yes. | 对 |
| 671 | I had to disclaim that someone's going to come for me. | 我不得不否认有人会来找我 |
| 672 | Yeah. | 对 |
| 673 | So in an ideal world, we would fuel before we work out, but my, the constraints | 所以在一个理想的世界里,我们会在解决之前加油, 但是,我的制约因素 |
| 674 | that I have in my life is that I just can't, in the weekend, different story. | 我生命中唯一能做的就是 我不能在周末 说出不同的故事 |
| 675 | I can wake up later. | 我以后可以醒来。 |
| 676 | I can have a long coffee with my boys, you know, have breakfast, head to the | 我可以和我的孩子们喝杯咖啡 吃早餐,去 |
| 677 | gym, and then, you know, I always know that when I do have food, my performance | 健身房,然后,你知道, 我一直知道,当我有食物,我的表演 |
| 678 | is better in the gym, better, always a hundred percent of the time. | 在体育馆更好,更好,总是100%的时间。 |
| 679 | So let's talk about what you do in the gym and why you do it. | 所以,让我们谈谈你在健身房做什么 和为什么你这样做。 |
| 680 | Cause you clearly got a big focus on muscle being important. | 因为你很重视肌肉的重要性 |
| 681 | Yeah. | 对 |
| 682 | I train with lots of women. | 我和很多女人一起训练 |
| 683 | I actually trained with a colleague of mine this morning called George. | 今天早上我和一个同事一起受训 名叫乔治 |
| 684 | She often goes off into like the cardio section and she does muscles as well. | 她经常像心肌科一样走动 肌肉也一样 |
| 685 | Some, some resistance training as well. | 一些,一些抵抗训练。 |
| 686 | And I go off in the other direction to like the, you know, the stuff that men | 我朝另一个方向走去 喜欢那些男人的东西 |
| 687 | typically gravitate towards. | 典型的引力向着。 |
| 688 | And I'm wondering what you think all women should be doing in the gym. | 我在想你觉得所有女人 都应该在健身房里做什么 |
| 689 | Like is there, if you think about a seven day workout regime, what do you | 碞钩ê 狦稱7ぱ |
| 690 | think is optimal in those seven days? | 觉得这七天最好吗? |
| 691 | Yeah, there is, I do want to, I do want to call out something that you just said | 是的,有,我确实想,我确实想喊出 一些你刚才说 |
| 692 | and then I'll answer your question. | 然后我会回答你的问题。 |
| 693 | Um, you just said I go to the area that typically men go to, and I do the | 嗯,你刚才说我去 通常男人去的地区, 我做 |
| 694 | exercises that men typically do. | 男人通常做的练习 |
| 695 | So just because squats and deadlifts and presses and pull-ups are typically done | 所以,只是因为 蹲和死 升降机,压力和拉升 通常做 |
| 696 | by men, doesn't mean that those are male exercises. | 由男人,并不意味着那是男性的练习。 |
| 697 | Those are fundamental human, you know, motor patterns that both men | 这些是基本的人,你知道, 运动模式,男人 |
| 698 | and women can benefit from. | 妇女可以从中受益。 |
| 699 | Um, but to your point, there is typically more men doing those things that are | 嗯,但就你而言, 通常有更多的男人 做那些东西是 |
| 700 | more comfortable doing those things versus someone who's like, Hey, I can | 做这些事比较舒服 和喜欢,嘿,我可以 |
| 701 | figure out how a stair master works. | 找出一个楼梯主如何工作。 |
| 702 | So I'll just get on this thing and I'll be on here for the | 所以,我会得到这个东西 我会在这里为 |
| 703 | next 35 or 40 minutes. | 接下来35或40分钟。 |
| 704 | Right. | 对 |
| 705 | I love the stair master too. | 我也喜欢楼梯主人 |
| 706 | It's a special kind of torture. | 一种特殊的折磨. |
| 707 | It's great. | 赞曰. |
| 708 | Okay. | 摆 |
| 709 | So in terms of what I think people should be doing, if she can aim something | 所以,我认为人们应该做什么 如果她可以瞄准的东西 |
| 710 | like three or four days a week of strength training, it would be alternating | 就像每周三、四天训练一样 换一个 |
| 711 | upper body and lower body, and then we would be thinking about what muscle | 上身和下身, 然后我们会思考什么肌肉 |
| 712 | groups are we going to be working together? | 我们要一起工作吗? |
| 713 | Is it a pull or push? | 是拉还是推? |
| 714 | Yeah. | 对 |
| 715 | So this is, um, I think this is from, um, my. | 所以这是,嗯,我想这是从,嗯,我的。 |
| 716 | Book, uh, my upcoming book, uh, called nothing to lose actually, because | 书,呃,我即将出版的书,嗯, 称没有什么可失去的,因为 |
| 717 | we shouldn't be losing, we should be trying to try to be gaining. | 我们不应该输, 我们应该尝试争取胜利。 |
| 718 | And these are the, these are the muscle groups that I want women to be thinking | 这些是,这些是肌肉组 我希望女人能思考 |
| 719 | about if their goal is body composition and they are trying to build a body | 关于他们的目标是否是身体组成 他们试图建立一个身体 |
| 720 | that has curves, you can't spot reduce, but you can definitely spot build. | 这有曲线,你不能看到减少, 但你绝对可以看到建设。 |
| 721 | Like you can put curves where, uh, you know, they weren't before. | 就像你可以把曲线 在那里,呃,你知道, 他们以前不是。 |
| 722 | So what I've done in the book is I've outlined muscle groups that I think | 所以我在书里所做的是 我概述了肌肉组 我想 |
| 723 | women should be focusing on in order to help develop in more of an hourglass figure. | 妇女应集中力量,帮助形成一个小时的玻璃图。 |
| 724 | So we have a starting at the top, we have the deltoid muscle group, | 因此,我们有一个起点 在顶部, 我们有三角形肌肉组, |
| 725 | which you're, these are your shoulder. | 你是什么,这是你的肩膀。 |
| 726 | I like to call these your bread buns. | 我喜欢把这叫做面包包 |
| 727 | So they're sitting on the side of your shoulder, the lateral delts below that | 所以他们坐在你肩膀的侧面, 横向三角形下方 |
| 728 | will have the back muscles and the lats in particular, I like to call the lats | 后面的肌肉,尤其是脂肪, 我喜欢叫脂肪 |
| 729 | are angel wings because we have, you know, it helps sort of create that V as | 是天使的翅膀,因为我们有,你知道, 它有助于创造那种V作为 |
| 730 | the back widens, you have a, the appearance of a slender or slimmer | 后面的宽度,你有一个, 一个苗条或苗条的外观 |
| 731 | waist moving posteriorly, we have glutes. | 腰部在后方移动,我们有多余的东西。 |
| 732 | So there's three, uh, muscles that make up the glutes. | 所以,有三,呃,肌肉 组成了谷仓。 |
| 733 | It's max, mid and min, glute maximus, glute medius, glute minimus. | 这是最大, 中和分钟, 谷歌, 谷歌, 谷歌, 谷歌, |
| 734 | And then we have the adductor group, which is the inside inner thigh muscles. | 然后我们有了插管组 这是大腿内侧肌肉 |
| 735 | And then the last, the last one is the, the pelvic floor or maybe more | 最后一个,最后一个是盆腔地板 或者更多 |
| 736 | broadly we'll say the, the core muscles. | 大致来说是核心肌肉 |
| 737 | So what do I need to know if I'm a woman and I'm thinking about building | 那么,我需要知道什么 如果我是一个女人,我想建设 |
| 738 | this, uh, these five muscles that you've highlighted here, are there, | 这,呃,这五个肌肉 你在这里强调,是在那里, |
| 739 | well, as it relates to how I should be training and the big misconceptions | 因为它涉及我应该如何训练 和大的误解 |
| 740 | about how to train to build this, what do I need to know for these muscle | 关于如何训练 建造这个, 我需要知道什么 对于这些肌肉 |
| 741 | groups, you probably should be hitting something like 10 sets of, um, exercises | 组合,你可能应该 击出类似10套,嗯,练习 |
| 742 | per week per muscle group. | 每周每个肌肉组。 |
| 743 | So if I do four hip thrusts, um, that is one set of four, correct. | 所以,如果我做四个臀部推力, 嗯,这是一组四,正确。 |
| 744 | And that's going to help my glutes. | 这会帮我的肚子。 |
| 745 | Correct. | 没错 |
| 746 | So you're saying that I should be doing 10 sets a week per muscle group per week. | 你是说我每个肌肉组每周要做10套 |
| 747 | That's not actually that much. | 其实没那么多 |
| 748 | It's not that much. | 没那么多 |
| 749 | No. | 没有 |
| 750 | And this is why I was saying before the two times a week that the ladies that | 这就是为什么我在一周前两次说 女士们 |
| 751 | are like, I just have, I just have two. | 就像,我只是有,我只有两个。 |
| 752 | That's all I, that's all I can give you. | 我只能给你这么多 |
| 753 | You can still have incredible results as long as you are taking the muscle | 你仍然可以有 令人难以置信的结果,只要你拿肌肉 |
| 754 | close to muscle failure, which is to say that you can no longer | 接近肌肉衰竭,也就是说,你不能再 |
| 755 | perform the repetition anymore. | 继续重复。 |
| 756 | You don't have to take it to failure, but as long as it's one to three | 你不必拿它失败,但只要是一到三 |
| 757 | repetitions from failure, that's all you need to do. | 从失败中重复, 这就是你需要做的。 |
| 758 | And now I, you know, it's simple to say, that's all you need to do. | 现在我,你知道, 很简单, 这就是你需要做的。 |
| 759 | It's going to be very difficult for you to do that because you are going to | 你会很难做到这一点 因为你要去 |
| 760 | start noticing your, uh, range of motion. | 开始注意你的运动范围 |
| 761 | Like your ability to do your range of motion is going to be limited. | 就像你做运动的能力会受到限制 |
| 762 | You're going to start noticing the velocity of the repetition | 你要开始注意重复的速度 |
| 763 | is starting to slow down. | 开始减速了 |
| 764 | So your ability to sort of move the, the weight through space is | 所以,你的能力排序 移动,重量通过空间是 |
| 765 | going to start slowing down. | 开始减速 |
| 766 | You're going to subjectively, even though you can see that you're holding | 你会主观的,尽管你可以看到 你持有 |
| 767 | like a 15 pound or 10 pound weight, it's going to start feeling like 20 or 25. | 像15磅或10磅重, 它会开始感觉像20或25磅。 |
| 768 | Like your subjective perception of the weight is going to be increasing. | 就像你对体重的主观认知会增加 |
| 769 | You know, if you were to rate it out of 10, you would rate your | 你知道,如果你把它评为10, 你会评为: |
| 770 | effort like eight or nine out of 10. | 10分中有8或9个 |
| 771 | And men and women, because they have different anatomies, should be | 男人和女人,因为他们有不同的解剖,应该是 |
| 772 | doing slightly different exercises. | 进行稍有不同的练习。 |
| 773 | I think that that's more a matter of preference and goals. | 我认为这更是一个偏好和目标的问题。 |
| 774 | But is my anatomy and your anatomy the same? | 但我的解剖学和你的解剖学是一样的吗? |
| 775 | Our anatomy is not the same. | 我们的解剖学不一样 |
| 776 | No. | 没有 |
| 777 | So when we think about the way that we move through, let's say if you and | 所以,当我们想 我们前进的方式, 让我们假设你和 |
| 778 | I were to squat together, or you and I were to lunge together, there's | 我要蹲在一起, 或者你和我要 一起,有 |
| 779 | going to be some differences in terms of how we look. | 我们的外表会有些不同 |
| 780 | And so we'll pull up some props here if we can. | 如果我们能的话,我们会在这里拉一些道具。 |
| 781 | So this is a female pelvis and this is this little guy who doesn't want | 所以这是一只雌性骨盆 这个小男孩不想 |
| 782 | to stand up today is a, is a male pelvis. | 今天站起来是男的骨盆 |
| 783 | So when we sort of look at the difference between them, the female | 所以,当我们看看 他们之间的区别, 雌性 |
| 784 | pelvis is wider and it's more shallow. | 骨盆较宽,较浅. |
| 785 | The male pelvis is more narrow. | 雄性骨盆较窄. |
| 786 | And the reason that we have more of this sort of, if you sort of look at | 还有为什么我们有 更多这样的,如果你看看 |
| 787 | the two, this looks like a little bit more like a heart shape, and this | 两者,这看起来 有点像心脏形状, 而这个 |
| 788 | looks a little bit more like an oval shape. | 有点像椭圆形 |
| 789 | And the reason for that is to allow a baby to pass through. | 其原因在于允许婴儿通过. |
| 790 | Why this is so important is this is going to shape the stressors that | 为什么这这么重要? 这会决定压力 |
| 791 | happen in our knees and our ankles. | 发生在我们的膝盖和脚踝。 |
| 792 | So in particular, we have something called the Q angle, which I believe, | 特别是,我们有个叫Q角度的东西 我相信, |
| 793 | I believe I have a, yeah, I have something, yeah, yeah. | 我想我有一个,是的,我有东西,是的,是的。 |
| 794 | So here is the Q angle. | 这就是Q的角度。 |
| 795 | So what a Q angle is, is basically you take a measurement from the hip and | 那么,一个Q的角度是, 基本上你从臀部的测量, |
| 796 | you draw it all the way down to the kneecap or the patella, and then you | 你一直画到膝盖或帕特拉,然后你 |
| 797 | take like another little line from the tibial tubercle and, and draw it upward. | 从舌茎上再划一条小线 然后往上划 |
| 798 | So that's just for all the nerds that are listening, if you want to measure | 所以,这只是所有书呆子 谁在听, 如果你想衡量 |
| 799 | this, it's the anterior superior iliac spine all the way down to the, to the | 这个,它是一个高级的脊椎 一直到,直到 |
| 800 | patella and then the tibial tubercle. | 帕蒂拉,然后是舌管 |
| 801 | And what you'll see for women here in pink, because the pelvis is wider, the | 你会看到的女人在这里粉红色, 因为骨盆是更大的, |
| 802 | femur has to more aggressively come in medially, it has to come more to the | 股骨必须更积极 来在中间, 它必须来更多的 |
| 803 | center. | 中间。 |
| 804 | So this makes women, when we compare women and men, it makes us more | 因此,这让女人, 当我们比较男女, 它让我们更多 |
| 805 | knock kneed, which just means that the knees are coming more together. | 也就是说膝盖会更合 |
| 806 | So this is going to impact literally every, how we move. | 这会影响我们的行动方式。 |
| 807 | So it's going to affect how we walk, how we jump, how we squat, how we | 这会影响我们走路,跳跳跳跳 |
| 808 | lunge, how we run. | 卢恩,我们如何运行。 |
| 809 | And so it's important to, for women to understand how we're different because | 所以,重要的是,女人 要了解我们是如何不同的,因为 |
| 810 | often the cueing and the instruction that women get are sort of very, they're | 经常的提示 和指示 女人得到 有点非常,她们 |
| 811 | based off of a male pelvis, let's say. | 以雄性骨盆为基点 |
| 812 | And so we can run into feeling like squats are not comfortable, that lunges | 那样我们就能感觉到 蹲着不自在 那肺部 |
| 813 | are not comfortable, or we start to even shy away from some of these motions | 不太舒服,或者我们开始 回避一些这些动议 |
| 814 | because we don't think that they're meant for us. | 因为我们不认为它们是为了我们 |
| 815 | You just need to know how to adapt your training so that you can support some | 你只需要知道如何调整你的训练 这样你就可以支持一些 |
| 816 | of those sheer motions as you, as you're moving. | 在你移动时,你移动时的动作 |
| 817 | Because what ends up happening for women is as we are, let's say, lunging or | 因为女人的结局 是我们一样,让我们说,肺部或 |
| 818 | squatting, as the knee comes down, we will start to see more sheer forces | 蹲下,膝盖下垂,我们会看到更强大的力量 |
| 819 | being placed through the medial or through the inside part of the knee. | 放在中间或膝盖的内侧 |
| 820 | Right. | 对 |
| 821 | So that puts us at a greater risk for ligamentous injuries. | 因此,我们面临更大的韧带伤害风险。 |
| 822 | So in the knee, the big one is the ACL that we often worry about. | 所以在膝盖上,大的就是我们经常担心的ACL. |
| 823 | So as you're getting tired, you need to be aware that you're going to have a | 所以,由于你累了, 你需要知道,你会有一个 |
| 824 | tendency for that knee to come in. | 膝盖出现倾向 |
| 825 | And there's nothing wrong with the knee coming in as long as you have muscles | 只要有肌肉,膝盖就能进来 |
| 826 | that can kind of support it. | 这可以支持它。 |
| 827 | If I were to grab this back here, so we can sort of think about superimposing it. | 如果我把这个拿回来, 这样我们就可以考虑 超强的。 |
| 828 | If we were to look at the, the leg here, the muscles that are going to be helping | 如果我们看这里的腿 肌肉会有所帮助 |
| 829 | to control the way that the hip moves are the glutes. | 来控制臀部的移动方式是臀部。 |
| 830 | So you have the glute max, but in particular, the glute medius, which is | 所以,你拥有最大, 但特别的, 过度的医学,这就是 |
| 831 | often called like the upper shelf muscle, that's actually going to help the femur | 常被称为上架肌肉, 这实际上会帮助股骨 |
| 832 | or counteract the femur being pulled inwardly. | 或抵挡股骨被内拉 |
| 833 | So we do have different anatomical differences that women need to be aware | 所以我们有不同的解剖差异 女性需要意识到 |
| 834 | of so that we can bias training that will provide mobility and stability for us. | 这样我们就可以偏向于为我们提供流动性和稳定性的培训。 |
| 835 | So that's another reason why, I mean, yes, glutes look amazing in jeans, but | 所以这也是为什么,我的意思是,是的, 奢侈看起来惊人的牛仔裤,但 |
| 836 | it's also because they are providing such a driving force of stability for | 也因为他们正在提供 如此稳定的力量 |
| 837 | the spine, for the knees, for the ankles, literally for the entire body. | 脊椎,为膝盖,为踝关节,字面意思是整个身体. |
| 838 | And so with squatting, men and women should squat differently. | 因此,在蹲下, 男人和女人应该不同蹲下。 |
| 839 | Yeah, not all women and men should squat differently. | 是啊,不是所有的男女 都该不同蹲。 |
| 840 | There are women that can squat in the sort of traditional queuing. | 有些妇女可以蹲在传统的排队中。 |
| 841 | Can you show me this? | 你能给我看这个吗? |
| 842 | I can. | 我当然可以 |
| 843 | Yeah. | 对 |
| 844 | I'll have to take my heels off, but I'm happy to. | 我不得不脱下我的脚跟, 但我很高兴。 |
| 845 | Yes. | 对 |
| 846 | Do you want to do it now? | 你想现在做吗? |
| 847 | Sure. | 当然 |
| 848 | Yeah. | 对 |
| 849 | Okay. | 摆 |
| 850 | Let's do it. | 贡举志五种 上. |
| 851 | So tell me how the anatomy of a woman and a man determines how we should be | 告诉我一个女人和一个男人的解剖 如何决定我们应该如何 |
| 852 | squatting. | 蹲卧. |
| 853 | So I'll say first that you have to play and see what feels good for you. | 所以我首先要说,你必须玩,看看对你有什么好感。 |
| 854 | So there's going to be some women that are going to be able to squat, just like | 所以会有一些女人 会能够蹲下,就像 |
| 855 | the traditional cues that I'm about to give you. | 传统提示,我要给你。 |
| 856 | Most women prefer a little bit of a wider squat and I'll show that. | 大多数女人更喜欢更宽一点的蹲下 我会证明这一点的 |
| 857 | So the typical squat, the way that we're often queued is feet are hip width apart, | 所以典型的蹲, 我们经常排队的方式是 脚是臀部宽度分开, |
| 858 | toes facing forward, and then we're going to come down and then I'm just like, I | 脚趾向前,然后我们要去 下来,然后我就像,我 |
| 859 | can't actually get, I'm trying, I'm collapsing my chest at this point. | 没办法,我正在尝试, 此时我正在崩溃我的胸部。 |
| 860 | So for women, what a lot of women find is more comfortable and they can actually | 所以对于女性来说,很多女性发现的更舒适,她们实际上可以 |
| 861 | get the range of motion that you just demonstrated is taking your feet a little | 得到范围的运动,你刚刚展示 是把你的脚一点点 |
| 862 | bit wider and then you're going to turn the feet out. | 再把脚伸大一点 |
| 863 | So because the female femur tends to sit a little bit more spun inwards or | 所以因为雌性股骨 往往会坐得更动静一点 |
| 864 | internally rotated, now with this external rotation, we can actually just get by all | 内部旋转,现在这种外部旋转, 我们实际上可以完全得到 |
| 865 | of that and we can come all the way down into a squat. | 那样的话我们就能蹲下 |
| 866 | So, and we can hang out here, like I can, we can probably do the rest of the podcast | 所以,我们可以在这里闲逛, 像我一样, 我们可以做其他播客 |
| 867 | like this, if you'd like. | 像这样,如果你愿意。 |
| 868 | I'd rather not. | 我宁愿不这样做。 |
| 869 | So that's the squat. | 所以这就是蹲。 |
| 870 | Is there anything else you need to know about the squat, the variance between men | 还有什么你需要知道的 关于蹲, 男人之间的差异 |
| 871 | and women with squatting? | 还有蹲着的女人吗? |
| 872 | The other thing that you can think about, whether it's a squat with two feet or a | 另一件事你可以考虑, 无论它是一个蹲 与两英尺或一个 |
| 873 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}还是跟一个女人在一起? | |
| 874 | decelerating, like she's coming down into the, into the lunge or into the split | 减速,像她 下到肺部或分裂 |
| 875 | squat, everything and you're, this is true for you as well, everything is going to be | 蹲下,一切,而你, 这是真实的,也为你, 一切都会是 |
| 876 | internally rotating. | 内部旋转。 |
| 877 | So the femur, the leg bone is coming in, the tibia is coming in, the foot on the | 因此,股骨,腿骨 来了,tibia来了,脚在 |
| 878 | inside, you're actually rolling onto the, you're flattening out the arch, it's | 里面,你实际上滚动 在,你平整的拱门,这是 |
| 879 | called pronation, which everybody says is a bad thing, by the way, but it's, you | 顺便说一句,大家都说这是件坏事,但是你 |
| 880 | need it to be able to load the spring. | 需要它能够装弹簧。 |
| 881 | And then for women, like if you and I were to squat with the same leg forward, | 然后对于女人来说 就像你和我要用同一条腿往前蹲 |
| 882 | you'll probably be able to see that as I'm coming down, like my knee, my knee | 你可能会看到,当我下来, 像我的膝盖,我的膝盖 |
| 883 | tracks a little bit inward versus yours stays a little bit more straight. | 轨迹有点内向 对你的 保持一点点更直。 |
| 884 | There's nothing wrong with that. | 亦无所违. |
| 885 | It's just a matter of whether or not I have sufficient control with my hip | 关乎我是否有足够的控制力 |
| 886 | stabilizer muscles in order to make sure that I'm not putting excess shearing | 稳定肌肉 以确保我不会过度剪切 |
| 887 | forces on the, on the knee. | 力量在膝盖上 |
| 888 | So you need to strengthen your hip stabilizer? | 所以,你需要加强 你的臀部稳定器? |
| 889 | Yep. | 对 |
| 890 | Okay. | 摆 |
| 891 | The beach. | 海滩 |
| 892 | Cause I've read something about, I think it was about the World Cup, the | 因为我读过一些东西, 我想这是关于世界杯, |
| 893 | Women's World Cup, where they said that it was something like 12 women had got | 女子世界杯,他们说这是 东西喜欢12个女人得到了 |
| 894 | ACL injuries in the lead up to the World Cup. | ACL在世界杯预选赛中受伤. |
| 895 | Yeah. | 对 |
| 896 | So when we're thinking about why that happens, it usually happens | 所以,当我们思考 为什么会发生,它通常发生 |
| 897 | when the athlete is tired. | 当运动员累了。 |
| 898 | So if it's leading up to the World Cup, they've probably over-trained, | 所以,如果这是在世界杯赛前, 他们可能训练过度, |
| 899 | they're not recovering, uh, and then it can be just the, they're training one | 他们没有恢复,呃, 然后它可能只是, 他们正在训练一个 |
| 900 | day and she takes a weird step. | 一天,她采取一个奇怪的步骤。 |
| 901 | The shearing forces happen just before her ligaments and her tendons are able | 剪断力发生在她的韧带和手腕之前 |
| 902 | to stabilize it and, and you, and you damage it. | 稳定它,和你,你破坏它。 |
| 903 | And is it, is it true that there's a connection between like your brain and | 这是真的吗? 就像你的大脑和... |
| 904 | your mechanics that often result in injury? | 经常造成伤害的机械师? |
| 905 | Like, so I can't remember what it was, but I think someone, it was a sleep | 喜欢,所以我不记得是什么, 但我想有人,这是一个睡眠 |
| 906 | doctor telling me that when you're under slept, one of the reasons why you get | 医生告诉我,当你睡不着的时候, 一个原因你得到 |
| 907 | so many injuries is because when you do like jump your brain and your reaction | 这么多的伤害是因为当你喜欢跳你的大脑和反应 |
| 908 | time is slow and you see a lot of athletes doing, doing this before games | 时间很慢,看到很多运动员在比赛前这样做 |
| 909 | because they're almost like practicing landing. | 因为他们就像练习着陆 |
| 910 | That's actually a little bit of deceleration. | 这实际上有点减速。 |
| 911 | So what that is, is basically a stick and land, right? | 这就是说,基本上是一个棍子和土地,对不对? |
| 912 | So they're jumping and they're holding it so that the forces are not | 因此,他们跳跃和 他们持有它,这样的力量不是 |
| 913 | dumped into the joints, but rather absorbed into the connective tissue. | 被丢入关节,而是被连接组织吸收。 |
| 914 | So the, the ligaments and the tendons. | 所以,韧带和阴茎。 |
| 915 | And why is deceleration? | 为什么减速? |
| 916 | Why is it important even for everybody, even non-athletes to do that? | 为什么每个人,甚至非天主教徒都要这样做? |
| 917 | Well, if you are not an athlete and you're just somebody who doesn't want | 如果你不是运动员 你只是不想 |
| 918 | to fall and break a hip, you know, I think that that's really important. | 你知道,我觉得这很重要。 |
| 919 | You know, if you're thinking about falling, what you need to be able to do | 你知道,如果你想 摔倒,你需要做什么 |
| 920 | is get the hip flexor up in front of you, right? | 在你面前摆动臀部,对吗? |
| 921 | And then stop the fall. | 然后止堕. |
| 922 | So there's a couple of muscles. | 故有数肌肉. |
| 923 | So we have the hip flexor muscle that has to come up quickly in order | 因此,我们有 臀部弹性肌肉 必须迅速上升 顺序 |
| 924 | to get ahead of the fall. | 以在秋天前到达。 |
| 925 | We have the tibialis anterior, which is just this muscle in the front of the | 我们有一个前身, 就是前面的肌肉。 |
| 926 | tibia that is involved in what's called a dorsiflexion, which is just nerd | 蒂比亚,参与 所谓的多利弗利克斯, 这只是书呆子 |
| 927 | speak for toes come up, right? | 说脚趾来,对不对? |
| 928 | So you need to be able to clear the floor and then you need to have | 所以,你需要能够清理地板,然后你需要 |
| 929 | glutes to sort of absorb and break. | 吞噬和断裂的过剩 |
| 930 | Right. | 对 |
| 931 | And then we were talking a little bit about the hourglass figure before when | 然后我们谈论了一点 小时玻璃图之前, |
| 932 | we were talking about the adductors or the inner thigh muscles. | 我们谈论的是大腿内部肌肉 |
| 933 | One of the things that the inner thigh muscles will do is they'll actually | 大腿内部肌肉会做的一件事是 它们实际上会 |
| 934 | pull the leg back underneath you. | 把腿拉回你下面来 |
| 935 | Right. | 对 |
| 936 | So they'll also help to stabilize that fall and the adductors or the outside | 因此,他们也会帮助稳定 秋季和管道或外部 |
| 937 | muscle group, like the side of the glutes, they're also going to help break. | 肌肉组,就像脂肪的一侧, 它们也会帮助破解。 |
| 938 | So there's a couple, like when you're falling, it's like, you've got to get | 所以有一对夫妇, 就像当你跌倒, 它就像,你必须得到 |
| 939 | the leg up, you've got to have the toe clear the floor, and then if you're | 腿抬起来,你必须把脚趾擦干净,然后如果你是 |
| 940 | falling off to the side, you need the adductors and the abductors to be able | 掉到一边,你需要 绑架者和绑架者能够 |
| 941 | to, um, to stabilize so that you don't trip over it. | 要,嗯,稳定 以免你绊倒它。 |
| 942 | One of the smartest things a business can do is build like a bigger company | 企业最聪明的一件事 就是像大公司一样建设 |
| 943 | without actually hiring like one. | 而不是像雇用一样 |
| 944 | But the problem we all face is that most companies don't have every skill in | 但我们都面临的问题是,大多数公司没有掌握所有技能 |
| 945 | house. | 房子,这是... |
| 946 | So when I look at the businesses seeing real success today, the consistent | 所以,当我看 企业看到真正的成功 今天,一致 |
| 947 | pattern with all of them is how quickly they move. | 他们的动作有多快 |
| 948 | They bring in specialists with skills in emerging areas to keep themselves ahead. | 它们引进了在新兴领域具有技能的专家,以保持领先。 |
| 949 | Even in our company, we've spent the last year pulling in talent across | 即使在我们公司里,我们花了一年时间 吸引人才跨越 |
| 950 | areas like AI native strategy, no code builds and product workflows. | AI本土策略等区域,没有构建代码和产品工作流程. |
| 951 | And we find this talent through our longtime partner, Fiverr Pro. | 我们通过我们的长期伴侣,Fiverr Pro 找到这种天赋。 |
| 952 | Their premium service only shows you vetted talent. | 他们的溢价服务只显示你经过审查的天赋。 |
| 953 | So you've always got the safeguard that anyone you pull in to help you with a | 所以,你总是有保障 任何人你拉进来帮助你 |
| 954 | complex project has the skills that you're after and will deliver to the same | 复杂项目有你所追求的技能 并且将交付给同样的 |
| 955 | high standards as your internal team. | 跟你的内部团队一样高标准 |
| 956 | And most importantly, they'll keep up with the pace. | 最重要的是,他们会跟上速度。 |
| 957 | It's a simple strategy, but it lets us stay agile without compromising on | 这是一个简单的策略,但它让我们保持敏捷,而不妥协 |
| 958 | quality. | 质量。 |
| 959 | So if you need these kinds of skills in your business, head to pro.fiverr.com | 所以,如果你需要这些技能 在你的生意, 去pro. |
| 960 | to find pioneering talent to fill your business's gaps. | 寻找开拓性的人才来填补你的生意空白 |
| 961 | That's pro.fiverr.com. | 这是pro.fiverr.com. 互联网档案馆的存檔,存档日期2013-09-02. |
| 962 | You guys know that I only drink one type of coffee these days, and it's called | 你们知道现在我只喝一种咖啡 叫做 |
| 963 | Comiteer. | 委员 |
| 964 | If you don't know the brand, they flash freeze coffee at the perfect moment to | 如果你不知道这个品牌, 他们闪烁冷冻咖啡 在完美的时刻 |
| 965 | lock in all of the amazing flavor. | 锁在所有的惊人的味道。 |
| 966 | They've done something incredible. | 他们做了一些不可思议的事 |
| 967 | They've got all around the world and they found the most delicious coffees from | 他们在世界各地都找到了最美味的咖啡 |
| 968 | all of these places. | 所有这些地方。 |
| 969 | And they've created a world mug competition box that you can buy. | 他们创造了一个世界杯比赛盒 你可以买。 |
| 970 | So if you want to try coffee from Honduras or Panama or England or the USA or | 如果你想从洪都拉斯、巴拿马、英国、美国 喝咖啡的话 |
| 971 | Italy or France, you can then order that particular coffee on subscription to come | 意大利或法国,然后你可以订购 特定的咖啡来订阅 |
| 972 | to your house. | 到你们家去 |
| 973 | No machines necessary. | 没有机器的必要。 |
| 974 | Not only are they our sponsor and a company I have invested in, it is the only | 他们不仅是我们的赞助商 也是我投资的一家公司 |
| 975 | coffee I drink now. | 我现在喝咖啡。 |
| 976 | Actually, this morning when I came to work, I put Comiteer one of these | 其实,今天早上我上班的时候, 我给一个委员。 |
| 977 | web miles, which is another one of my favorites from France. | 网络里程,这是我最喜欢的法国之一。 |
| 978 | If you want to try your own Comiteer, they've reserved a certain amount for | 如果你想试试你自己的委员 他们已经预留了一定的金额 |
| 979 | Dior Overseer listeners. | 帝尔监听者. |
| 980 | 只要去comteer.com slash D O A C. (英语). | |
| 981 | And you can get $20 off if you use the code D O A C at checkout. | 如果你在离职时使用代码D O A C,你就可以得到20美元。 |
| 982 | So let's talk about, let's talk about supplementation. | 故谈之,论补之. |
| 983 | Do you take supplements? | 你会接受补充吗? |
| 984 | I do. | 当然 |
| 985 | I'll pre-frame this by saying that I am a special category of nerd. | 我先说我是书呆子的特殊类 |
| 986 | So I take a lot of the foundational supplements and then there are other ones | 所以,我拿了很多 基础补充,然后还有其他 |
| 987 | that I take because I'm just very, very interested in the research and the | 我接受是因为我对研究和 |
| 988 | research excites me. | 研究让我兴奋 |
| 989 | But for, I would say for the general population, for women that are listening, | 但是,我要说,对于普通民众, 对于那些倾听, |
| 990 | if they're thinking, I got a supplement, there's a couple of sort of tier one | 如果他们在想,我得到了一个补充, 有几类的一级 |
| 991 | we'll say supplements that we want to be thinking about. | 我们会说我们想考虑的补充 |
| 992 | So I will find my magnesium first. | 所以我会先找到我的镁。 |
| 993 | This is our tried and true bestie. | 这是我们尝试过和真正的Bestie。 |
| 994 | Okay. | 摆 |
| 995 | So I love a magnesium glycinate. | 所以我喜欢镁甘油 |
| 996 | There's lots of different kinds, but glycinate is just the easiest to absorb | 有很多不同的种类,但甘油是容易吸收的 |
| 997 | for most people, tends to help with relaxation, helps with sleep, helps | 对大多数人来说,帮助放松,帮助睡眠,帮助 |
| 998 | with muscle recovery. | 与肌肉恢复。 |
| 999 | So this is something that I love. | 所以这是我喜欢的东西。 |
| 1000 | I'll usually take one like 250 megs at lunchtime and then another one in the | 我通常在午餐时间吃一瓶250毫克 然后再喝一瓶 |
| 1001 | evening. | 边 |
| 1002 | So magnesium for everyone. | 故为众生作镁. |
| 1003 | How do you remember to take them? | 你记得怎么带走他们吗? |
| 1004 | I tend to habit stack them. | 我习惯把它们堆起来 |
| 1005 | So I always know that when I am preparing my lunch, I actually keep my | 所以我总是知道 当我准备我的午餐时, 我实际上保持我的 |
| 1006 | magnesium right beside my salt and my pepper. | 我的盐和胡椒旁边有镁 |
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