Lyon : 蛋白质是身体的重要组成部分，每种必需氨基酸在体内都有不同的代谢功能。为了维持健康的衰老和代谢，我们需要摄入足够的蛋白质和适当的卡路里。早餐摄入蛋白质，减少淀粉和碳水化合物，并结合运动，可以获得最大的益处。如果年龄较大、需要减肥、有潜在炎症，那么了解总蛋白质摄入量至关重要，并且要认识到一天的第一餐和最后一餐非常重要。力量训练是老年人最重要的事情，应该找一位教练，直到学会如何正确地进行训练。
衰老是一个自然过程，但我们不必被动地接受它带来的所有负面影响。随着年龄增长，肌肉流失是一个普遍现象，它不仅影响我们的体态，更会引发一系列代谢健康问题，增加患慢性疾病和过早衰老的风险。 我深信，积极主动地采取措施，可以有效延缓衰老，提升生活质量。而这其中，力量训练和足够的蛋白质摄入扮演着至关重要的角色。
肌肉并非仅仅用于运动，它更像是一个器官。 肌肉会释放特殊的化合物——肌细胞因子（myokines）。这些分子具有强大的抗炎作用，并参与调节身体的各个方面，从大脑功能到激素平衡，都离不开肌细胞因子的贡献。
力量训练带来的益处远超你的想象。 它不仅能增强力量和耐力，还能提升情绪、增强记忆力、提高免疫力，并有助于维持健康的性激素水平。 研究表明，力量训练甚至可以改善认知功能，预防阿尔茨海默病和痴呆症等神经退行性疾病。 更令人惊喜的是，力量训练对心理健康也有显著的积极影响，其抗抑郁效果甚至优于一些心理咨询或药物治疗。 它还能改善心血管健康，降低患糖尿病的风险，提升性功能，并增强免疫系统。
然而，力量训练的益处只有在摄入足够蛋白质的情况下才能最大化地发挥出来。 肌肉的生长和修复需要蛋白质作为原材料。 我建议根据理想体重，每天摄入0.7到1克/磅的蛋白质。 这比通常推荐的量要高，但这是基于维持健康衰老和代谢所需的蛋白质量。 更重要的是，蛋白质的质量也至关重要。 优质蛋白质，例如来自放牧动物的肉类和再生农业的产品，富含必需氨基酸，更容易被身体吸收利用。 植物性蛋白质虽然也能提供蛋白质，但其氨基酸构成与动物性蛋白质有所不同，需要更高的摄入量才能达到同样的效果，并且需要额外补充某些氨基酸，例如亮氨酸。
蛋白质的摄入时间也很重要。 尤其对于年龄较大、需要减肥或有潜在炎症的人群，早餐和晚餐的蛋白质摄入尤为关键。 早餐的蛋白质摄入可以帮助打破一夜禁食后的分解代谢状态，启动肌肉合成，并改善血糖控制。 晚餐的蛋白质摄入则可以为一夜的修复和再生提供必要的营养物质。 建议每餐摄入30-50克蛋白质，并注意蛋白质与碳水化合物的比例。
如何开始力量训练？ 不必追求高强度的训练，也不必花费大量时间在健身房。 即使是简单的徒手训练，例如深蹲、俯卧撑、平板支撑等，也能带来显著的益处。 关键在于坚持和循序渐进。 建议每周进行2-4次力量训练，每次45分钟左右，注重动作的规范和肌肉的充分刺激。 如果你是初学者，建议寻求专业教练的指导，学习正确的训练方法，避免受伤。 随着年龄增长，你需要增加训练的频率和强度，以维持肌肉质量。
除了力量训练和蛋白质摄入，我们还可以通过其他方式来增强肌肉力量和健康。 例如，负重行走（rucking）、瑜伽等运动形式，都能有效锻炼肌肉，提升身体素质。 对于有伤病的人群，电刺激和血流限制训练等辅助手段也可以帮助他们安全有效地进行力量训练。
最后，我想强调的是，行动才是关键。 不要被复杂的理论和信息所迷惑，从现在开始，制定一个切实可行的计划，并坚持下去。 即使是每天抽出几分钟进行简单的力量训练，也能对你的健康产生积极的影响。 记住，肌肉是长寿的秘密武器，而力量训练和足够的蛋白质摄入，正是守护它的关键。 不要等到老了才后悔没有早点重视肌肉健康。 从今天开始，为你的健康投资，让你的生命更加强健、活力四射！
00:15 30岁以后，人们会逐渐流失肌肉，而肌肉是长寿的关键。
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01:35 力量训练对于解决代谢健康危机至关重要。
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03:00 代谢功能障碍是导致多种疾病和过早死亡的根本原因。
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03:43 肌肉减少会导致胰岛素抵抗、力量下降、肌肉减少症和炎症增加。
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04:32 肌肉不仅仅是为了好看，它还是一个代谢器官，分泌促进健康或导致疾病的分子。
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04:46 肌肉会分泌肌细胞因子，这些分子可以调节身体的各种功能。
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05:15 肌细胞因子具有促进健康、增强代谢和抗炎的作用，对骨骼、大脑、脂肪组织、激素、血糖、解毒系统、血流和心理健康都有益处。
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05:53 30岁以后，肌肉量每十年减少5%，大多数男性一生中会失去30%的肌肉量。
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06:22 肌肉是长寿的器官，拥有和使用肌肉是延缓衰老过程最有效的方法之一。
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06:22 力量训练对大脑有益，可以改善老年认知功能和记忆力。
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06:38 力量训练通过提高脑源性神经营养因子（BDNF）来促进神经可塑性和神经发生。
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07:35 力量训练对年轻人也有益，可以提高认知和学业表现。
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08:07 力量训练通过调节神经递质和神经调节剂的产生来改善注意力、记忆力、语言和数学技能。
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08:51 力量训练对心理健康有益，具有抗抑郁作用，甚至比咨询或药物更有效。
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09:46 高强度间歇训练和力量训练对心理健康有益，力量训练对抑郁症的益处最大。
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10:07 力量训练可以提高自尊、个人成长、心流体验、社交联系和自主性。
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10:07 力量训练对心脏有益，可以降低全因死亡率和心血管死亡率。
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10:34 力量训练与有氧运动结合，效果更佳，可显著降低全因死亡率和心血管死亡率。
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10:34 力量训练可以改善心血管健康相关因素，如血压、糖尿病风险、甘油三酯、胆固醇、情绪、身体成分、血糖控制、炎症、睡眠、血管健康、生活质量和整体健康水平。
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10:54 力量训练对性激素有益，可以提高性欲和性功能。
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11:05 随着年龄增长，男性睾酮水平会下降，可能导致男性更年期。
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11:27 力量训练可以显著提高睾酮水平，长期进行力量训练可以提高静息睾酮水平。
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12:08 力量训练有助于抵消与年龄相关的睾酮下降，因为它能保持肌肉质量和力量。
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12:23 力量训练可以刺激女性睾酮和雌激素的释放，有助于维持骨骼健康，平衡激素比例，改善胰岛素敏感性，从而解决女性健康问题，如多囊卵巢综合征（PCOS）和月经不调。
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13:10 力量训练可以改善免疫系统功能，帮助身体更好地抵抗感染，减少全身炎症。
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13:38 力量训练可以改善自然杀伤细胞和T细胞的功能，提高身体的抗氧化酶产量，降低氧化应激水平，保护细胞和线粒体。
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14:34 力量训练不需要像健美运动员那样，只要推到力竭，即使使用较轻的重量或自身体重也能获得益处。
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15:08 维持力量的最低有效剂量是一周一次的锻炼，每个练习做一组。
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15:47 初学者可以每周进行一次全身锻炼，包括深蹲、俯卧撑、划船、弓步、平板支撑等。
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16:07 随着年龄增长，需要更多的锻炼来维持肌肉，60至75岁的人需要每周两次锻炼，每个练习做两到三组。
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16:38 为了增加力量和肌肉，大多数人每周举重三到四次会有显著效果。
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17:06 设定现实的目标，将大目标分解成小部分，逐步实现。
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17:55 旅行时可以携带阻力带，利用自身体重进行锻炼，或者将锻炼时间分成小块。
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19:04 饮食在肌肉建设中占25%的重要性，需要摄入足够的蛋白质来重建肌肉。
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19:22 需要通过食用肌肉来构建肌肉，因为肌肉含有构建肌肉的所有成分。
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19:22 如果想通过植物蛋白来构建肌肉，需要补充动物蛋白中的氨基酸。
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19:43 如果想构建肌肉，需要摄入每磅理想体重1克的蛋白质。
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19:43 Rucking（负重徒步）是一种很好的锻炼方式，可以增加肌肉和骨骼的负荷，提高心脏的需求。
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20:27 运动零食是指在一天中定期进行的、持续时间不到一分钟的剧烈运动。
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20:51 运动零食可以抵消久坐的影响，可以轻松地融入日常生活中。
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20:51 每小时进行10到20次空气深蹲，站着办公时快步走，爬楼梯，在办公室里使用阻力带。
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22:38 专注于肌肉生长将增强力量、爆发力和代谢控制。
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23:38 通过构建和针对健康骨骼肌的生长，人们将变得更强壮，拥有更好的代谢控制能力，并能够更好地产生VO2 max。
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23:38 高强度训练是指进行大量接触的复合运动，例如哈克深蹲。
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24:37 进行高强度训练比进行低强度训练（如弯举）更能有效地锻炼肌肉。
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25:00 如果真的非常重视健康，就必须努力进行高强度训练。
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25:21 应该找一位教练，直到学会如何正确地进行训练。
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25:52 增加身体的接触面积可以提高肌肉的训练强度。
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26:33 电刺激和血流限制等工具可以帮助人们在不受伤的情况下获得训练强度。
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27:29 电刺激和血流限制可以帮助康复，并缓慢地增加肌腱的负荷。
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28:04 健身专业人士和医疗专业人士之间的真正结合才是关键。
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28:54 力量训练是老年人最重要的事情。
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29:23 如果想进行有氧运动，最好进行高强度间歇训练，以压缩时间，减少对关节的影响。
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29:23 每周应该花多少时间进行力量训练？
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29:23 训练强度越高，所需时间越少。
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29:46 每周进行三次全身力量训练，每次45分钟，强度要大。
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30:32 重点在于强度和总体训练量，可以使用较轻的重量和更多的次数。
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30:56 只要接近力竭，可以使用较轻的重量和更多的次数。
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30:56 每周进行两次全身训练足以维持肌肉。
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31:16 唯一错误的方式就是不做。
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32:37 蛋白质是最具争议的常量营养素。
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33:06 我们需要膳食蛋白质，因为我们需要这些氨基酸，每种必需氨基酸在体内都有不同的代谢功能，它们是不可互换的。
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34:02 最重要的是要了解摄入的蛋白质总量，蛋白质的层级是每公斤体重1.6克蛋白质，也就是每磅理想体重0.7克蛋白质。
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34:25 推荐膳食摄入量（RDA）是最低量，仅够避免缺乏症。
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34:25 植物蛋白的蛋白质质量不如动物蛋白，因为它们的消化率和氨基酸谱不同。
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35:10 为了维持健康的衰老和代谢，我们需要摄入足够的蛋白质和适当的卡路里。
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35:38 为了保护骨骼肌，我们需要接近每公斤体重1.6克蛋白质，也就是每磅理想体重0.7克或接近1克。
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36:01 讨论的只是蛋白质，而不是铁、肌酸或维生素B12等微量营养素。
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36:19 如果想从植物中获取蛋白质，可能需要增加一定比例的摄入量，具体取决于来源，可能需要增加30%。
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36:35 如果年长且不活跃，并且想通过全食物获取植物蛋白，则需要注意总卡路里和脂肪的摄入。
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37:11 除非非常活跃，否则需要食用加工蛋白质来维持所需的蛋白质水平。
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37:47 了解总蛋白质摄入量最重要，并且了解一天的第一餐至关重要，因为刚从夜间禁食中出来。
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38:05 刺激骨骼肌的唯一两种方法是通过阻力训练和膳食蛋白质。
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38:05 在夜间禁食期间，身体处于分解代谢状态，会利用肝脏中的糖原，并可能从骨骼肌中提取氨基酸。
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38:54 早餐应该摄入30到50克蛋白质。
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39:52 早餐摄入蛋白质，减少淀粉和碳水化合物，并结合运动，可以获得最大的益处，即使摄入完全相同的卡路里量。
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40:29 早餐摄入蛋白质，减少淀粉和碳水化合物，并结合运动，可以获得最大的益处，即使摄入完全相同的卡路里量。
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40:29 没有证据表明每天需要摄入3次30克蛋白质。
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40:37 不建议一天只刺激一次肌肉组织。
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41:00 如果年轻且健康，蛋白质的摄入时间和种类并不重要，只要达到总蛋白质目标即可。
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41:55 如果年龄较大、需要减肥、有潜在炎症，那么了解总蛋白质摄入量至关重要，并且要认识到一天的第一餐非常重要。
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42:22 第二餐，只要摄入蛋白质即可，碳水化合物与蛋白质的比例应为1:1，不要过度摄入碳水化合物。
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42:22 最后一餐也很重要，因为现在要进入夜间禁食状态。
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42:50 蛋白质会让人感到饱腹，并且身体需要更多的能量来燃烧蛋白质。
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42:50 蛋白质的食物热效应更高，蛋白质可以刺激肌肉蛋白质合成。
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43:22 如果年轻，蛋白质的摄入时间和种类并不重要，只要摄入总蛋白质即可。
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43:41 如果年龄较大、不活跃、需要减肥或蛋白质不足，那么了解总蛋白质摄入量至关重要。
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44:06 目标是每磅理想体重1克蛋白质，或者每公斤体重1.6克蛋白质，也就是每磅体重0.7克蛋白质。
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44:06 早餐应该摄入30到50克蛋白质。
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44:37 早上喝乳清蛋白奶昔，可以更快地增加肌肉。
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45:05 年龄较大的人需要克服合成代谢阻力，通过阻力训练和氨基酸的协同作用，使肌肉像年轻时一样反应。
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45:45 训练后，要利用血液流动，在30分钟到一个小时内摄入蛋白质。
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46:11 如果想减肥，或者有低度慢性炎症，这是一个帮助肌肉获得营养的好方法。
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46:47 最后一餐，最好有两餐富含蛋白质，因为现在要进入夜间禁食状态。
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47:03 如果不采取实际行动，实际情况就会变得不可能。
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47:24 蛋白质是身体的结构材料，肌肉、骨骼等等都由蛋白质构成。
Coming up on this episode of The Dr. Hyman Show. Now, after age 30, you lose as much as 5% of your muscle mass per decade. Most men will lose 30% of their muscle mass in their lifetime. But muscle is the organ of longevity.
◉ 30岁以后，人们会逐渐流失肌肉，而肌肉是长寿的关键。
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I'm all about food first, but some nutrients like magnesium are nearly impossible to get enough of through diet alone. Our soils are depleted and things like sugar, caffeine, and stress drain our levels. Magnesium supports over 300 functions in the body. Think metabolism, sleep, energy, pain, and more. That's why I recommend Magnesium Breakthrough by Bioptimizers. It's the only supplement with all seven forms of magnesium for full body support. Get 10% off at bioptimizers.com slash hymen with code hymen10.
00:41
Before we jump into today's episode, I want to share a few ways you can go deeper on your health journey. While I wish I could work with everyone one-on-one, there just isn't enough time in the day, so I built several tools to help you take control of your health. If you're looking for guidance, education, and community, check out my private membership,
00:57
the Hyman Hive, for live Q&As, exclusive content, and direct connection. For real-time lab testing and personalized insights into your biology, visit Function Health. You can also explore my curated doctor-trusted supplements and health products at drhyman.com. And if you prefer to listen without any breaks, don't forget you can enjoy every episode of this podcast ad-free with Hyman Plus. Just open Apple Podcasts and tap Try Free to start your seven-day free trial.
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Why is it important to focus on strength training or resistance training or weights or body weights where you have to build muscle? Why is that important? Well, we have a metabolic health crisis. That's why 90% of Americans
◉ 力量训练对于解决代谢健康危机至关重要。
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have a busted metabolism or metabolic dysfunction. Six in 10 Americans have one chronic disease and four in 10 have more than one. Even worse, one in 10 Americans have type two diabetes and probably one in two have prediabetes or maybe even more if you're looking at the 93%, depending on how you define it.
01:52
So that's terrifying. 43% of Americans who are adults here have obesity, which is terrible. That's frightening to me. We also have a diet of too much ultra-processed foods, about 60% of our diet. We also have those foods accounting for about 90% of the added sugar in our diet, or about 150 pounds
02:14
per person of sugar per year. That's a lot of sugar. Fewer than 23% of Americans are actually meeting the recommended amount of exercise, which is defined as 150 minutes of moderate or 75 minutes of vigorous exercise per week. Our diet combined with our sedentary lifestyle is absolutely wreaking havoc on our metabolic health. And metabolic dysfunction is the root cause of obesity,
02:37
of type 2 diabetes, of Alzheimer's, other dementias, fatty liver, kidney disease, and early death. So it's just basically the thing that kills most of us, right? From cancer, heart disease, diabetes, dementia, kidney disease, many, many other things. Even high blood pressure is caused by this. Now, metabolic dysfunction leads to certain things that go on in your muscle. It becomes filled with fat.
◉ 代谢功能障碍是导致多种疾病和过早死亡的根本原因。
03:00
It's more like a ribeye than a filet mignon, which you do not want. Maybe to eat it, it tastes good, but not to have it in your body. Now, intramuscular fat, which is basically what most of us have, it's called being skinny fat if you're not overweight or being overweight with
03:16
marbled fat. It's really associated with this phenomenon of insulin resistance, which is the biggest driver of all age-related disease and aging. It's also associated with lower amounts of strength and loss of muscle. We call it sarcopenia, one of the biggest drivers of all diseases and aging, but almost never gets diagnosed. And we're going to talk about how to diagnose it and what to do about it. It also drives more inflammation. So the less muscle you have, the more inflammation in your body you have, and the more risk for heart disease,
◉ 肌肉减少会导致胰岛素抵抗、力量下降、肌肉减少症和炎症增加。
03:43
and many, many other diseases like dementia, cancer, diabetes. All these are inflammatory diseases. It also makes you more tired because your mitochondria aren't working. When you have this problem of insulin resistance in the skeletal muscle, it can often be there decades before you ever see a rise in your blood sugar or get type 2 diabetes. So what if building up lean muscle mass with resistance training could help us avoid this metabolic health crisis?
04:09
Well, it can't. Muscle is more than just about looking good or portraying a fitness aesthetic. It's really a metabolic organ that secretes molecules that promote health or create disease, depending on its health and functionality. There's something called myokines. You've probably never heard of, maybe you've never heard of them. You've probably heard of cytokines, cytokine storm from COVID. Well, myokines are molecules that help regulate inflammation and
◉ 肌肉不仅仅是为了好看，它还是一个代谢器官，分泌促进健康或导致疾病的分子。
04:32
Your muscles secrete their own messenger molecules. There's over 600 peptides that have been identified to be secreted by the skeletal muscle. This is huge. These are called myokines. They're messenger molecules that regulate everything in our body. And they're released in response to healthy muscle contraction.
◉ 肌肉会分泌肌细胞因子，这些分子可以调节身体的各种功能。
04:46
And the good news is they exert health promoting and metabolism enhancing effects. And they're also anti inflammatory. And that's good for us. Myokines talk to our bones. They talk to our brain. They talk to our fat tissue. They help balance our hormones, our blood sugar. They support our detox system. They help our blood flow and our mental health. Now, many of the protective benefits of exercise in short and long term come from the secretion of myokines. Now, these myokines are particularly effective in the elderly. It's really important because they go down
◉ 肌细胞因子具有促进健康、增强代谢和抗炎的作用，对骨骼、大脑、脂肪组织、激素、血糖、解毒系统、血流和心理健康都有益处。
05:15
when you get older and you want to build up more of them. So let's talk a little bit about muscle and longevity. I wrote about it in my book, Young Forever. It's a really important topic. It's something I actually didn't really want to pay much attention to until I was older, but I bit the bullet and I've done a whole…
05:32
effort for myself on strength training, which has really transformed my own agility, strength, stability, capacity to do things. And it's quite amazing. I wish I'd gotten into it earlier, but better late than never. Now, after age 30, you lose as much as 5% of your muscle mass per decade. Most men will lose 30% of their muscle mass in their lifetime. That's a lot.
◉ 30岁以后，肌肉量每十年减少5%，大多数男性一生中会失去30%的肌肉量。
05:53
But muscle is the organ of longevity. It's the currency of longevity. Those with lean muscle tend to live longer. Those with more lean muscle tend to live longer. Having and using muscle is one of the most effective ways to slow the whole aging process. Now, what else is exercise good for in strength training? Well, it's good for your brain. Now, one of the things we see a lot in people with Alzheimer's and dementia is sarcopenia and the loss of strength. And that's why in studies, resistance exercise has been shown to improve cognitive function and memory in
◉ 肌肉是长寿的器官，拥有和使用肌肉是延缓衰老过程最有效的方法之一。
06:22
in the elderly with cognitive decline. So what's the mechanism here? How does it actually do this? Well, it boosts something called BDNF. That stands for brain-derived neurotrophic factor. It's like miracle growth for the brain. Now, in human studies, resistance exercise for about 12 weeks
◉ 力量训练通过提高脑源性神经营养因子（BDNF）来促进神经可塑性和神经发生。
06:38
to about six months has been shown to increase this BDNF or brain-derived neurotrophic factor. And that promotes neuroplasticity, which is the reorganizing, rewiring of your brain's neural networks, which is good connections between brain cells. It also helps simulate neurogenesis, which is a formation of new nerve cells. So basically you get new brain cells and you get better connected brain cells that are smarter. One study found much higher levels of BDNF even just after one resistance training session. That's not bad.
07:07
Now it also reduces the expression of pro-inflammatory cytokines that are bad for your brain. Exercise also enhances the clearance of something called amyloid beta plaques, which is one of the known pathologies of Alzheimer's. And it doesn't just hold up for older folks, right? We don't just want older folks to exercise. Everybody needs to do it. It also works on young people too. A systematic review and meta-analysis reported a small but positive effect on the cognitive and academic performance in adolescents
◉ 力量训练对年轻人也有益，可以提高认知和学业表现。
07:35
who participated in resistance training and association between muscular fitness and academic achievement. So that's pretty interesting. If you're more muscularly fit, you do better in school. Not bad. The same is important for university students.
07:48
Resistance training is associated with improved attention, concentration, memory, with enhanced language and math skills. Not bad. And the way it works is it's regulated by the production of certain neurotransmitters and neuromodulators, things that affect your brain function that are resulting from exercise, like lactate.
◉ 力量训练通过调节神经递质和神经调节剂的产生来改善注意力、记忆力、语言和数学技能。
08:07
BDNF, something called IGF-1, which is a growth hormone regulator. Vascular endothelial growth factor, or VEGF, which helps your blood vessels stay healthy. Acetylcholine, which is a neurotransmitter. Dopamine, epinephrine, serotonin, all these are neurotransmitters. So that's all good. It also increases blood flow in the brain. Now, there is something called the healthy user bias, so that may be a factor, but maybe it's the students who do resistance training tend to be more physically active. Maybe they eat healthier. Maybe that's why they're doing better in school, possible, but I
08:35
I guarantee exercise is having a role. What else is strength training and exercise good for? Well, your mental health. We know that resistance training has antidepressant effects. And research actually tells us that exercise is as or more effective than counseling or medication
◉ 力量训练对心理健康有益，具有抗抑郁作用，甚至比咨询或药物更有效。
08:51
for alleviating depression or anxiety. That's pretty damn good. So better than counseling, which makes you cheaper, and better than medications, which often have side effects. In fact, one review published in the British Medical Journal included more than 1,000 randomized clinical trials. There were about 120,000 people in those trials. It was the most comprehensive study on mental health and exercise ever done.
09:13
And what they found was modern intensity and we'll call hit training, which is high intensity interval training, offered more mental health improvements than lower intensity exercise.
09:23
So workouts weren't long, just 30 minutes daily, most days of the week. And I did one this morning. It was a super high intensity workout with bands and strength training where I also did cardio as part of it because I'm doing it very quickly. And you get your heart rate up like mine was up to 167. All that counts. Now, all types of physical activity were helpful, but resistance training offered the biggest benefit for depression. Now, studies report greater self-acceptance,
◉ 高强度间歇训练和力量训练对心理健康有益，力量训练对抑郁症的益处最大。
09:46
They report personal growth, flow state, social affiliations and connections, and autonomy in your life from lifting weights. Not bad. What else is strength training good for? Well, the list goes on and on. It's good for your heart. The American Heart Association recently released a scientific statement that resistance training can actually reduce
◉ 力量训练可以提高自尊、个人成长、心流体验、社交联系和自主性。
10:07
all cause and cardiovascular mortality. It means death from any cause and death from heart disease. Now, when you combine resistance training with aerobic exercise, you get double the benefits, a 46% reduction in all cause and cardiovascular mortality versus about a 29% benefit from strength training alone or 18% from cardiovascular exercise alone. Resistance training also improves other factors that relate to cardiovascular health like blood pressure,
◉ 力量训练与有氧运动结合，效果更佳，可显著降低全因死亡率和心血管死亡率。
10:34
It reduces your diabetes risk. It improves your triglycerides and cholesterol. It helps your mood, your body composition, your blood sugar control, inflammation, sleep, blood vessel health, the quality of your life, and overall level of fitness. So it's pretty darn good. And what else is strength training good for? Well, sex. It's good for your sex hormones.
◉ 力量训练对性激素有益，可以提高性欲和性功能。
10:54
Aging beyond 30 to 40 years is associated with a 1 to 3% decline per year in circulating testosterone concentration in men. So as you get older, your testosterone levels drop if you're a guy.
◉ 随着年龄增长，男性睾酮水平会下降，可能导致男性更年期。
11:05
Now this decline really results in a condition known as andropause, which is like menopause, but for men. And studies show that immediately after resistance exercise training, your testosterone levels can increase significantly depending on the intensity and duration of that strength training. The acute spike is temporary, lasts about 30 to 60 minutes after exercise, but over time,
◉ 力量训练可以显著提高睾酮水平，长期进行力量训练可以提高静息睾酮水平。
11:27
Resistance training and doing it rarely has increased resting baseline testosterone levels in men, especially when combined with adequate nutrition recovery. And that does a lot of good things for you. It improves your libido and sex drive, your blood flow, sexual performance.
11:41
So when resistance training is combined with aerobic exercise in a series of trials, men experience a 15% improvement in their erectile dysfunction, which is great. You don't need to buy Agra. Resistance training helps counteract age-related declines in testosterone because it preserves muscle mass and strength as men age. And maintaining lean muscle mass is really important to maintain and sustain healthy testosterone production because that's what happens when you exercise your muscle, you make more testosterone.
◉ 力量训练有助于抵消与年龄相关的睾酮下降，因为它能保持肌肉质量和力量。
12:08
On the other hand, endurance-based exercises like steady-state cardio don't really increase testosterone levels as much. In women, same thing. Resistance training stimulates the release of testosterone. It also helps increase estrogen, which is important for maintaining bone health, for
◉ 力量训练可以刺激女性睾酮和雌激素的释放，有助于维持骨骼健康，平衡激素比例，改善胰岛素敏感性，从而解决女性健康问题，如多囊卵巢综合征（PCOS）和月经不调。
12:23
for postmenopausal women. And it balances the ratio of estrogen, testosterone and improves insulin sensitivity, which helps a lot of women's health issues like PCOS and irregular menstrual cycles. So in a review on resistance training women with PCOS, which is common and causes infertility, irregular cycles, acne, facial hair,
12:42
and a lot of things, researchers found that resistance training interventions improved insulin sensitivity in these women, improved their functional strength, and led to fat loss around the belly, what we call visceral fat, which is really important for managing PCOS because it's really not an ovarian problem, it's a nutritional problem related to insulin resistance. Exercise and strength training is also good for your immune system. Now, resistance training boosts immune function. It helps the body better fight infections.
◉ 力量训练可以改善免疫系统功能，帮助身体更好地抵抗感染，减少全身炎症。
13:10
It reduces inflammation throughout your body, so it's great. And it also has been shown to improve the function of various immune cells, such as your natural killer cells, which are roaming around fighting cancer and infections, and your T cells, which enhances your body's ability to fight infections and all sorts of diseases. It also boosts your body's production of antioxidant enzymes, your body's own antioxidant system, like superoxide dismutase, or SOD, glutathione peroxidase. These are enzymes your body makes, but when you exercise with strength training, it increases their activity.
◉ 力量训练可以改善自然杀伤细胞和T细胞的功能，提高身体的抗氧化酶产量，降低氧化应激水平，保护细胞和线粒体。
13:38
And by enhancing these antioxidant defenses, resistance training lowers your oxidative stress levels,
13:44
It protects your cells. It helps your mitochondria stay protected. It helps them from all the damage that can accelerate aging. Okay, so that's a lot of benefits. Your heart, your brain, your mood, sex, pretty much everything. Weight loss, metabolism. It's just kind of a panacea, right? It's amazing. If there was a drug that did all that, it would be a trillion dollar drug. Trust me. And yet, you know what? It's available to you.
14:10
Anywhere, anytime. All you need is your body weight and you can do it. I mean, you can do other stuff too, but it's easy to get started. So let's talk about how to get started with strength training. You don't have to lift like a bodybuilder to get the benefits. You don't have to be in the gym all day. Studies actually show that people can maintain strength and muscle with as little as 30% of their one rep max, as long as they push themselves to momentary fatigue.
◉ 力量训练不需要像健美运动员那样，只要推到力竭，即使使用较轻的重量或自身体重也能获得益处。
14:34
So you've got to kind of get your muscles tired. So what is a one rep maximum?
14:40
I think of it as a point where you can't do another repetition with good form. You might be able to get the weight up one or two more times by sacrificing technique and contorting your body, but that's not necessary and also puts you at risk for injury. So you don't need to worry about the amount of weight you're lifting. That's why bands, light dumbbells, even your body weight can all be effective ways of working out. Now how much resistance training do you need to do to see results? Well in terms of minimum effective dose, it's actually not a lot. If you just want to maintain the strength you have,
◉ 维持力量的最低有效剂量是一周一次的锻炼，每个练习做一组。
15:08
Research shows that just one workout per week, one set per exercise is going to do the trick. So it's really a minimum viable dose. I don't recommend that low a dose, but that's just to maintain where you are. Now, the caveat here is
15:21
is that the one set needs to be all out. So again, you push your muscles to fatigue so you can't do another rep or if you did it, it would be bad form. Now, if you're a beginner, you can just do a full body workout plan using all the muscle groups in your body, all the major muscle groups one day a week. And you can do more. And there's just common, simple exercises, right? Squats, pushups, you call bent over rows, lunges, planks,
◉ 初学者可以每周进行一次全身锻炼，包括深蹲、俯卧撑、划船、弓步、平板支撑等。
15:47
dumbbell shoulder press, bicep curls, tricep dips, super simple set of things. You might not need to know everything about how to do them. You can learn on YouTube. You probably want to get someone to show you if you don't know what you're doing, but it's really important. Now, what about maintaining your muscle? So if you just want to maintain your muscle, you know, basically one day a week for 20, 35 year olds is fine. But as you age, you're going to need more.
◉ 随着年龄增长，需要更多的锻炼来维持肌肉，60至75岁的人需要每周两次锻炼，每个练习做两到三组。
16:07
It's just the way it goes. That's the bad news about aging. You can stay fit and healthy and strong, but you need to eat more protein and you need to do more exercise. So not less.
16:17
60 to 75 year olds will need two workouts a week with two to three sets per exercise. And I encourage people to actually do more, probably three to four times a week. One day you can do upper body like bench press, bent upper rows, overhead press, bicep curls. One day you can do lower body like squats, deadlifts, lunges, leg press. What about increasing strength and muscle size? If you just want to increase and not just maintain
◉ 为了增加力量和肌肉，大多数人每周举重三到四次会有显著效果。
16:38
For most people, lifting weights three to four times a week is gonna help you significantly increase muscle and strength and give you lots of the health benefits that we talked about associated with resistance training. It's also a good strategy when you're trying to lose weight. Now, some resistance training is better than none. So make sure you set realistic goals that align with your life. Break down bigger goals into smaller parts. Where are you currently? Where do you wanna be? What's the best way to get there? Take baby steps and so forth. You know, I actually never liked resistance training
◉ 设定现实的目标，将大目标分解成小部分，逐步实现。
17:06
I never liked the gym. I thought it was smelly. I was intimidated because I was kind of a skinny guy and I didn't really feel good going to the gym with all the big guys with bald muscles. So I kind of avoided it. But I started doing strength training. I joined the gym. I got a trainer. I learned the basic mechanics. I worked then with bands, especially during COVID. And I got really strong just doing three to four days a week at home. It took me 30 minutes in and out.
17:30
Really simple. And I didn't even have to drive to the gym. So I think I encourage you to learn how to do this. It's critical. And there's just so many resources out there. There's just no excuse. So how do you make resistance training work from your schedule? Well, I travel a lot. I bring my bands with me everywhere. They're basically a pound or less this big. And I bunch them up and they fit in my suitcase, even a day carry on or a light suitcase. You can use body weight workouts, planks, squats, pushups.
◉ 旅行时可以携带阻力带，利用自身体重进行锻炼，或者将锻炼时间分成小块。
17:55
And also block out the time that works for you. Even if it's only 15 minutes broken up into five minute chunks throughout the day, just do something, right? Maybe you look at your roadblocks, work, your kids schedule, events, holidays. You know, I want to start doing pushups and I, you know, just was busy and I just didn't like exercise. And I'm like, okay, I'm going to take it every day. I take a shower and I usually takes a minute for the shower to heat up my house. So I have like a couple of minutes while it's warming up.
18:21
And in those couple minutes, I would get on the floor and I would do pushups as many as I could possibly do. And that was great. And it really helped me get into the string training at a very low friction level, where I would do tricep dips just in my bathroom on the bench. So really simple stuff to get started. So you just make sure you do a commitment to yourself and hold yourself accountable. Do something, right? A fast paced walk around the neighborhood with weights on your body. Just do 15 pushups, 25 air squats, something. Just do something. Okay.
18:49
Now, what else do you need to do to build muscle? Strength training for sure. And 75% of our muscle mass is related to strength training. But the other 25%, and this is a key 25%, comes from our diet. Now, we need to make sure we're eating enough protein to build muscle back up.
◉ 饮食在肌肉建设中占25%的重要性，需要摄入足够的蛋白质来重建肌肉。
19:04
You need to eat muscle to build muscle. It's just how it goes. It contains all the building blocks to build muscle. You can get plant protein, but you have to supplement it with amino acids that you find in animal protein in order to act the right combination to build muscle and turn on the muscle building switch or what we call muscle protein synthesis. And you need about
◉ 需要通过食用肌肉来构建肌肉，因为肌肉含有构建肌肉的所有成分。
19:22
One gram per pound of ideal body weight if you're trying to build muscle You can do 0.7 if you're already there and if you don't need as much but basically 0.7 to 1 gram per pound of ideal body weight is what you want to do if you don't like working out of the gym, which I don't really like try other things you can do rucking it's probably the best exercise most people don't know about that's putting a backpack on
◉ 如果想构建肌肉，需要摄入每磅理想体重1克的蛋白质。
19:43
on with weights, add loads for your muscles and bones, increase the demand on your heart for a brisk walk. So it's great. And it's been shown to be helpful for back health. And it doesn't require a lot of special skills. You just get a weighted vest or something that actually maybe is better. You can throw weights in a backpack that can be a little hard on your body sometimes and just go for a hike somewhere where there's mountains or hills.
20:04
Yoga also can be helpful. I did a lot of yoga for my life. I didn't find it to build a lot of muscle, but if you're really aggressive with it, I think you can. Now, does all this sound too intimidating? Maybe you don't have enough time in your schedule. Maybe you can try exercise snacks. Now, what are exercise snacks? Well, exercise snacks are isolated bouts of vigorous exercise that can last in about less than a minute.
◉ 运动零食是指在一天中定期进行的、持续时间不到一分钟的剧烈运动。
20:27
and then performed periodically throughout the day. Just like snacking, right? But this is a good kind of snack. Exercise snacks can help offset the effects of sitting all day. Now the feasibility and time efficiency of exercise snacks makes them really suitable for incorporating between activities of daily life, right? And it leaves you with the need for planning and articulating all kinds of leisure time for structured exercise. So every hour, maybe you have 10 to 20 air squats, stand at your desk,
◉ 运动零食可以抵消久坐的影响，可以轻松地融入日常生活中。
20:51
Get your heart rate up by going for a brisk walk. Take the stairs. Bring resistance bands to your office. Do all those things. It's all possible to incorporate into your life.
21:02
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21:29
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22:05
And I watch them train. I know that they're not training in a capacity that they need to be, even though they're doing fun stuff like
22:14
ropes and that you know battle ropes and and they're trying to jump on a Bosu ball and all of these fancy feel athletic type things But at the end of the day, they're not able to generate enough power. They're not able to generate enough force They're not focused on strength and or hypertrophy strength is obvious hypertrophy is is muscle growth I would argue that if you
◉ 专注于肌肉生长将增强力量、爆发力和代谢控制。
22:38
Focus on muscle growth. You're going to get stronger. You're going to get more force. You're going to get more power. You're going to able to do these things. And he said, Gabrielle, think about high ground activity. I'm like, Pat, what the heck is high ground activity? Right. He said. When you're on a mountain? Exactly. I'm like, is there Sherpas here? What are we doing? I don't know what high ground is. And he said, focusing on muscle hypertrophy is the most important thing.
23:08
If they build and target the growth of healthy skeletal muscle, they will get stronger, they'll have better metabolic control, they will have a better ability to generate more of a VO2 max, they'll be able to do everything better and go back to the basics. And so high ground activity, and people are going to be like, wait, I didn't think we should use machines. Our high ground is exactly that, lots of contact.
◉ 通过构建和针对健康骨骼肌的生长，人们将变得更强壮，拥有更好的代谢控制能力，并能够更好地产生VO2 max。
23:38
for example, a hack squat. A hack squat is a squat that has a backrest, your feet are on something, your arms are touching something. It's a lot of contact and a lot of feedback. So when you are able to engage in that exercise, you are fully focused on the muscle of choice. And by choosing those type of things, and that is what we consider a compound movement,
24:08
You are putting in effort in the right place as opposed to going and doing bicep curls, which would be considered a low ground activity. You are not supported. Maybe you're standing up. Maybe you're swinging your arms. Maybe you're instead of working… It's better to use these big machines is what you're saying? Yes. And it's called high ground training. So I need to buy these expensive machines and go to the gym? But think about it. It has to matter enough. Could you do resistance training
◉ 进行高强度训练比进行低强度训练（如弯举）更能有效地锻炼肌肉。
24:37
body weight and bands and all of those things. Absolutely. Do we need to do that? Totally. But if we are really serious about our health and wellness, we have to put some effort in to do those things. And I get a lot of pushback when people say, well, do I have to go to the gym?
◉ 如果真的非常重视健康，就必须努力进行高强度训练。
25:00
No, you don't have to if you're certainly more advanced and you know that you can move and do things in a way that is safe. Because here's the reality. So basically I should get a trainer and go to the gym is what you're saying? Yes, until you learn. How to do it myself. And another, high ground activity. So people think about lunges or split squats. So that's one leg in front, one leg in back.
◉ 应该找一位教练，直到学会如何正确地进行训练。
25:21
But another way to do that would be one leg in front and then have your foot back up against a block. So now you've gotten… And why does that work better? Because now you've got your foot fully flat instead of a split squat in the way that you're doing it. Or, you know, like an assisted deadlift where, you know, a single leg RDL. Basically what I'm saying is… Russian deadlift. What I'm saying is when you increase contact, you are now training the muscle
◉ 增加身体的接触面积可以提高肌肉的训练强度。
25:52
with the intensity, again, intensity declines as we age, it doesn't have to be heavy. You do have to go to a level of fatigue because you're looking for stimulus. And what about these other kind of tools for people who have…
26:04
who have injuries or who, you know, sort of, they're hacks to get the intensity without the injury or hurting yourself. Like electrical stim. Wonderful. Or a blood flow restriction or these VASPR cooler kind of things. Wonderful. How effective are those? Because I'd rather probably, like, at my age, get a bunch of blood flow restriction devices or electrical stim so I don't have to hurt myself because I have a bad back and I don't want to hurt myself. So is that as effective? I can't say…
◉ 电刺激和血流限制等工具可以帮助人们在不受伤的情况下获得训练强度。
26:33
You know, I haven't seen any data. You know, this is very difficult to do over time. You can't – it's very difficult to follow someone in control for everything. You know, I've worked with a lot of special operations community. They use a ton of blood flow restriction in injury. I know a lot of physical therapists that use it. Individuals use it to help with rehabilitation, slowly loading up tendons. Again, it's not always muscle injury. It can sometimes be tendons. Yeah. It can sometimes be ligaments.
27:02
How do we go in a slow, progressive way to eliminate the potential for injury? So, yes. Do I think a stim suit is great? I do. Do I think blood flow restriction is great? Absolutely. Does that allow you to do the intensity without the risk of injury? The stim suit is different. It's different because it's…
◉ 电刺激和血流限制可以帮助康复，并缓慢地增加肌腱的负荷。
27:29
When you get the muscle hypertrophy and the growth you will I mean again, I'm saying that as if I know everything about it I'm assuming yes. I've seen some data to support. Yes. I've also seen rhabdo from it which it means damage to my Electrical stim you can also get that from just training. I've seen people with high muscle enzymes after training. Yeah, absolutely I think that the real magic is going to be the interface with
27:58
fitness professionals and medical professionals. The true interface, because…
◉ 健身专业人士和医疗专业人士之间的真正结合才是关键。
28:04
We can't do what we do without that component, you know, and I have there's that's why you know I don't you know this with function health, right? Which I co-founded to be able to test all your biomarkers. We partnered with Equinox because I didn't know that Well, I like it later. What is it just got announced? You know, there's a membership and there's a whole thing but the idea is that that you know you need to look under the hood and deal with the medical aspects not just the training aspects, so
28:29
Yes. I fully agree with that. And then I think that the other thing is that people feel like strength training, resistance training is interchangeable, that they could go do a class or do something else. And I would say there's nothing more important from my perspective as a geriatrician than strength training to really focus on resistance exercise. Everything else, I love the idea of having a great VO2 max.
◉ 力量训练是老年人最重要的事情。
28:54
- Cardio. - Which is cardiovascular activity. Here's how I would prefer someone do it. Do high intensity interval training to compress the time because sometimes people can't manage the length of time it takes and the effect on joints or even the interest. You should do things– - How long, just practically, as we wrap up, practically how much time a week should people devote to strength training? - The more intense an individual works,
◉ 如果想进行有氧运动，最好进行高强度间歇训练，以压缩时间，减少对关节的影响。
29:23
the less time it takes. So you could do once a week super intense? I wouldn't recommend it. I don't think that's optimal. Twice a week, three times a week? I think if I were to design a new lifter or even an advanced lifter, I consider myself an advanced lifter, I train three days a week. And for 20 minutes, 30 minutes? No, 45 minutes. A shout out to Carlos Mata, my trainer. You should come in and get some push-ups with us.
◉ 每周进行三次全身力量训练，每次45分钟，强度要大。
29:46
But seriously, full body, three days a week, very intense. We do push, pull, hinge. Those are all actions. Someone could look that up. We do sled pushes. We do things that are dynamic and hard that continuously challenge me. But for a beginner, they are going to get the biggest bang for their buck. They're going to improve the most. Yeah, yeah. I saw that. It was amazing, actually, what happened. Three days a week.
30:15
Two days a week, full body. It's not about the time, because you could go there and you could be on your phone. It's about the intensity. It is about the overall volume, the overall amount of work that you're doing. So you could do lighter weights, more reps? Exactly. So that can be considered intensity? Um…
◉ 重点在于强度和总体训练量，可以使用较轻的重量和更多的次数。
30:32
It could be as long as you're going close to failure. You know, and I never believed that until I started seeing the stuff out of McMaster University. I was like, no, you got to lift heavy, but you don't. Two days a week, full body. Ideally, that's enough to maintain if you're going to, you know, five to, I don't know, pick a number, 25 reps. Again, it's there's so many different ways to do it right, which is amazing. Yeah.
◉ 只要接近力竭，可以使用较轻的重量和更多的次数。
30:56
The only one way to do it wrong is to not do it. Yeah. That's a good line. The only way to do it wrong is to not do it. You should hear that out there because I was a late starter and I regret not doing this when I was younger. I really regret it. I tried. I tried. I know. I was bad. I mean, at least 10 years ago, I was like, Mark, you cannot be doing all this yoga. Yoga is wonderful. Yeah. But come on. Yeah.
◉ 唯一错误的方式就是不做。
31:16
I know. And by the way, it is wonderful. So let's talk about the need for training and the amount and all the varieties of kinds of things we can do. By the way, all of this is in your book, Forever Strong. So people can check that out and check out your website, which is drgabriellelyon.com. My YouTube. I have training programs. Training programs. Check out her YouTube. All stuff that I do. Definitely follow this lady. She's amazing.
31:40
and she's going places. It's like that Dr. Seuss book, oh, the places you'll go, that's her. I'm going to the gym after this. I'm going to the gym, okay. Well, I'm going to a concert. Are you really? Yeah. Grateful dead. There you go. And the next piece I want to talk about, and we talked about this when you were on last time quite a bit, about protein and about diet and about diet and muscle. And I think, you know, your perspective has changed over time. We're learning things over time. And I think, you know, um,
32:10
The question is really when, what, and how should you be eating to optimize your muscle health? Great question. Probably my favorite topic. Although I think that I might eventually, I don't know, talk about underwater basket weaving. God, I killed that joke. But in the meantime, protein is the most controversial macronutrient. It just is that way. And I think that…
◉ 蛋白质是最具争议的常量营养素。
32:37
It is and it will continue to be that way But what is the reality of why we need dietary protein we need dietary protein because we need these amino acids We often only hear people talk about protein is the building blocks I would say let's scrap that and let's talk about dietary protein When it comes to each of these essential individual amino acids do different metabolic things in the body. They're not interchangeable I'll just give you a few examples
◉ 我们需要膳食蛋白质，因为我们需要这些氨基酸，每种必需氨基酸在体内都有不同的代谢功能，它们是不可互换的。
33:06
Threonine is an essential amino acid for mucin production in your gut. I remember some of the first patients I saw with you, they all had, quote, leaky gut. Threonine for mucin production. Arginine for nitric oxide production, which is a way… To dilate your blood vessels and inflammation, right? You know, tryptophan for serotonin production for your brain. Leucine for skeletal muscle stimulation. As you can see, they all do different things.
33:37
They're not interchangeable. So then the next question is, well, that's confusing. How do I eat for that? I would say, you're right. That does sound super confusing. And thank God nature took care of it for us. They did. First, most important thing that someone understands is how much protein that they are getting. And that trumps everything. If I were to say, what is the protein hierarchy? That would be 1.6 grams per kg protein.
◉ 最重要的是要了解摄入的蛋白质总量，蛋白质的层级是每公斤体重1.6克蛋白质，也就是每磅理想体重0.7克蛋白质。
34:02
which is 0.7 grams per pound ideal body weight. Which is double what the RDA is. The RDA. Which is the minimum amount you need not to get a deficiency disease. And that's 0.37 grams per pound. Or 0.8 grams per kilo. Exactly, which is also based on only high-quality proteins. Yeah. So that's not based on plant proteins. Not based on plant… And you're saying plant proteins are not high-quality proteins. Based on…
◉ 推荐膳食摄入量（RDA）是最低量，仅够避免缺乏症。
34:25
The definition from digestibility and amino acid profiles. It's just, you know, people get very offended by that. It is purely biological numbers. It's not, this is better, this is worse. This is purely based on the spectrum of amino acids. So the first most important thing is getting enough protein. And people will say, well, we get a ton of protein. Well, we get a ton of protein for what?
34:47
Do we get a ton of protein to overcome the minimum deficiency? Yes. But do we have enough protein with an appropriate amount of calories to maintain healthy aging and metabolic correction? And I would say we have some work to do. The average individual, the average male gets about maybe 90 to 100 grams of protein.
◉ 为了维持健康的衰老和代谢，我们需要摄入足够的蛋白质和适当的卡路里。
35:10
average females probably around 70 grams of protein and we know that in order to protect skeletal muscle that we're really looking at closer to 1.6 grams per kg so 0.7 grams per pound or closer to one gram per pound ideal body weight. So if I'm 180 pounds you're talking about like 150 grams of protein a day. That's reasonable. Now that's the first most important aspect whether it's coming from plants or animals
◉ 为了保护骨骼肌，我们需要接近每公斤体重1.6克蛋白质，也就是每磅理想体重0.7克或接近1克。
35:38
If you choose to, and this is just protein, this is not talking about where you're getting your iron or creatine or B12. We're purely talking about protein, not the other micronutrients that are diminishing and we have deficiencies of, like none of that. Yeah, and that are different in animal versus plant protein. Plant protein has a lot of fiber and phytonutrients and lower protein quality.
◉ 讨论的只是蛋白质，而不是铁、肌酸或维生素B12等微量营养素。
36:01
If someone wants to get their protein from plants, they are likely going to need a certain percentage more, depending on the source, maybe it's 30% more. Overall calorie consumption is going to go up, but you can get enough of these amino acids necessary for muscle health.
◉ 如果想从植物中获取蛋白质，可能需要增加一定比例的摄入量，具体取决于来源，可能需要增加30%。
36:19
However, you have to be careful if you are older and you are not highly active than if your idea is to eat whole foods and eat whole foods from plant-based proteins, then you have to watch total calories and fat.
◉ 如果年长且不活跃，并且想通过全食物获取植物蛋白，则需要注意总卡路里和脂肪的摄入。
36:35
Yeah, I mean, because you know, if you want to get, you know, four ounces of chicken is a few hundred calories and the equivalent of that in quinoa is like six cups, which has got like a thousand calories. Correct. So how do you manage that? Right. And the way in which you manage it is you choose things like tofu or rice.
36:51
rice pea blend protein powders. - So you have to eat processed proteins in order to actually maintain the level of protein you need as you get older, is that what you're saying? - I would say that unless someone is very active, so unless someone was very active, then I would be concerned about the ability to dispose of the carbohydrates and overall calories.
◉ 除非非常活跃，否则需要食用加工蛋白质来维持所需的蛋白质水平。
37:11
I would have certainly concerns about that just from a metabolic. So basically, if you're like run five miles a day and you do all this stuff and then you eat more calories, it's fine. But if you're just an average person is not doing that and you're trying to build muscle, the amount of protein you need is going to kind of put you over the calorie limit and end up causing
37:30
metabolic issues? I mean, it definitely depends. There's many ways to do it well. But what I would say is that understanding that the total protein intake is most important, understanding that that first meal of the day is critical because you're coming out of an overnight fast.
◉ 了解总蛋白质摄入量最重要，并且了解一天的第一餐至关重要，因为刚从夜间禁食中出来。
37:47
There's only two ways to stimulate skeletal muscle, and you have to protect it. And that is through resistance training and dietary protein. We know that when you are in an overnight fast, you are catabolic. The body is using liver glycogen and potentially pulling from amino acids from skeletal muscle because…
◉ 刺激骨骼肌的唯一两种方法是通过阻力训练和膳食蛋白质。
38:05
these processes, protein turnover throughout the whole body has to be going on. Yeah, you can't like, your body doesn't stop like repairing tissues and making new cells and proteins all night long, it still has to do that and you do that in a state by using kind of recycling proteins, that's called autopathy, it's a good thing. You recycle proteins, you know, you recycle an enormous amount of proteins, you oxidize, you replace, it is a very dynamic process.
38:29
understanding that that first meal of the day is most important. I don't care when you have it, but coming out of an overnight fast… So we should be having, like, what, French toast, a muffin… Yeah, if you want to completely destroy it, oh, my God, that's a great idea. Starbucks, matcha frappalata, mochaccino. Yes, yes, exactly. But, you know, the evidence is very interesting from a satiety standpoint. So there's a skeletal muscle standpoint. You want to hit between 30 and 50 grams…
◉ 早餐应该摄入30到50克蛋白质。
38:54
In the morning, when you wake up. And that's also the same amount. So it's kind of the opposite of what we do in America. We don't eat protein for breakfast. We eat sugar for breakfast. Right.
39:03
You know, I worked on some of these early studies and one of the, it was two groups and one of the groups they filed the food guide pyramid, which was 55% carbohydrates, the RDA of protein and 30% fat. And they were both isocaloric. And then the other group was roughly 40 grams of protein at breakfast. It was a 40-30-30 split, like the zone diet. So 40, yeah, well anyway, it was a 40-30-30 split.
39:32
And what we saw was that those that were isocaloric but just adjusted the macronutrients actually lost body fat, maintained lean tissue, and with exercise there was this fantastic synergistic effect that the majority of weight that they lost was fat.
◉ 早餐摄入蛋白质，减少淀粉和碳水化合物，并结合运动，可以获得最大的益处，即使摄入完全相同的卡路里量。
39:52
So basically eating protein in the morning, and reducing starches and carbs, combined with exercise, got the most benefit. Even eating the same exact amount of calories. Yes, that's amazing.
40:07
So you switch from the standard American eating trajectory to a more balanced distribution. And this is kind of where, we don't have time to talk about this one, but this is kind of where that whole 30 grams of protein three times a day came in. There's actually no evidence to support that. So does it matter like you get, you're saying like I need 150 grams of protein. Could I have like a 900 gram protein?
◉ 早餐摄入蛋白质，减少淀粉和碳水化合物，并结合运动，可以获得最大的益处，即使摄入完全相同的卡路里量。
40:29
- You mean like a rib eye steak and that gets me going for the whole day? - You'll probably do 70, I mean I wouldn't suggest that because then you're stimulating tissue once a day.
◉ 不建议一天只刺激一次肌肉组织。
40:37
And we've seen that. So there was some– - Did you want it more evenly spread out or did you have to do it before exercise? Does this matter? - It matters. - After exercise, how long after exercise? - Great question. - People need to know the practicalities of how do you apply this to get the most benefit? There's a lot of science behind this. - There is. If you are young and healthy, it really doesn't matter. As long as you're hitting your total protein target,
◉ 如果年轻且健康，蛋白质的摄入时间和种类并不重要，只要达到总蛋白质目标即可。
41:00
It doesn't matter. I don't care when you get your protein. I don't really care what kind you get your protein. - So you're gonna have C.R.F.R. Becks when you're a kid and be fine? - I mean, I don't have to blend it. My kids don't, but it doesn't really matter. As long as you're getting your total protein intake in, I don't care if you have it around exercise. Frankly, I don't care. - That's 'cause there's a lot of hormonal activity as you're younger that drives growth. - Your tissue is highly anabolic. If you are more mature,
41:27
If you have weight to lose, if you have underlying inflammation, then understanding first the total amount of protein is critical, recognizing that that first meal of the day, which is where all the data has been, all the data is, to my knowledge, is on that first meal of the day. Again, I worked on some of these early studies, and what we saw was changes in body composition with carbohydrates managed,
◉ 如果年龄较大、需要减肥、有潜在炎症，那么了解总蛋白质摄入量至关重要，并且要认识到一天的第一餐非常重要。
41:55
That first meal of the day is critical. The second meal of the day, I don't really care about. It's just to get in that protein and there should be some kind of a one-to-one ratio of carbohydrates to protein. You don't want to overshoot your carbohydrates for no reason. And then arguably, one could consider that last meal of the day being very important because now you're going into an overnight fast. So what would that be? Same thing. Between 30 and 55 grams. But here's the thing.
◉ 第二餐，只要摄入蛋白质即可，碳水化合物与蛋白质的比例应为1:1，不要过度摄入碳水化合物。
42:22
If you are… Protein also makes you feel full, and it also takes more energy to burn protein in the body. Well, it stimulates muscle protein synthesis, which is a… This is where the thermic effect of food comes in, thermic effect of feeding. So fats, maybe 3% of the calories from fats are utilized for the utilization of fatty acids. Carbohydrates might be… It takes energy to metabolize your food. Protein can be 20%.
◉ 蛋白质会让人感到饱腹，并且身体需要更多的能量来燃烧蛋白质。
42:50
So you eat 100 calories of protein, 25 of those calories or 20 goes into actually processing and metabolizing and breaking down and burning those calories. I actually believe. So the net net calorie is less. Yes. And I believe that it's actually from the stimulation of muscle tissue and not the disposal of urea or nitrogen.
43:08
which are the byproducts of protein. It is from the leucine stimulation of muscle. But let me close out with some very practical things. If you are young, I don't care what you're doing.
◉ 如果年轻，蛋白质的摄入时间和种类并不重要，只要摄入总蛋白质即可。
43:22
You can have five grams of protein in the morning, in the afternoon, doesn't matter, as long as you're getting your total protein in. If you are older, and let's define older, inactive, have weight to lose, or under-proteined, you are protein deficient or you're eating a sub-amount, then understanding that
◉ 如果年龄较大、不活跃、需要减肥或蛋白质不足，那么了解总蛋白质摄入量至关重要。
43:41
Total amount of protein matters first. Let's just shoot a high one gram per pound ideal body weight But the evidence is perfectly fine with 1.6 grams per kg or 0.7 grams per pound body weight You're gonna ask me. What is your ideal body weight pick the last time you felt great. This is right human science Which is not a perfect science. Yeah, then the first meal of the day
◉ 目标是每磅理想体重1克蛋白质，或者每公斤体重1.6克蛋白质，也就是每磅体重0.7克蛋白质。
44:06
Should be between 30 grams could be higher if you wanted to eat twice a day Let's say you needed 75 grams at that first meal. I don't care go right ahead I just want to make sure that you're really hitting between 30 and 50. Hmm now does it matter? That's around exercise. That's right I noticed when I do my morning goat way protein shake which is my healthy aging shake that I wrote about in my book young forever And I'm working out at home and I have my routine. It's amazing to see the gains I have in muscle very quickly Let's talk about why that is
◉ 早上喝乳清蛋白奶昔，可以更快地增加肌肉。
44:37
This is one of the nuances that if you look at the International Society for Sports Nutrition, they will say it doesn't matter when you eat protein. And I would say I appreciate that, especially if someone is young and healthy. When you are more mature, Mark, you're more mature. Thank you. We have to overcome anabolic resistance. How do we make your skeletal muscle respond like younger skeletal muscle? You do that by resistance training and the synergistic exercise.
◉ 年龄较大的人需要克服合成代谢阻力，通过阻力训练和氨基酸的协同作用，使肌肉像年轻时一样反应。
45:05
influence of also the amino acids. The protein with the strength training. The protein and the strength training. If you look at the data, it looks like this is, you've seen this in Bob Wolf's lab, you've seen this in Katsano's lab. Your muscle responds exactly like youthful muscle. So you wouldn't be able to tell the difference from a metabolic perspective.
45:27
If someone is listening and they're like, well, should I train fasted? Go right ahead. But now after you've done your done training and you want to take advantage of blood flow, give yourself 30 minutes. And within that 30 minutes to an hour, because now your muscle is primed to receive nutrients.
◉ 训练后，要利用血液流动，在30分钟到一个小时内摄入蛋白质。
45:45
Have your protein. Can't be right after? Sure, of course. You don't have to wait 30 minutes. No. But you shouldn't wait three hours. If you are young and healthy, I don't care. I'm not going to out me. I don't care about all those young people. For you. I'm just kidding. No, but for you, if we wanted to address. My joke is everybody's favorite radio station is WIFM. What's in it for me? Asking for a friend. Asking for a friend. Then for you, I would say that that would be a benefit.
◉ 如果想减肥，或者有低度慢性炎症，这是一个帮助肌肉获得营养的好方法。
46:11
If someone wants to lose weight, if they have low-grade chronic inflammation, this is a great way to help get nutrients to the muscle. That second meal, I don't care so much about. Could it be 30 to 50 grams of protein? Sure. Does it have to be an even distribution? No. Could it be 20 grams of protein? Easily.
46:29
That last meal of the day, I like making sure that there's two meals that are robust in protein because now you're stimulating that tissue going into an overnight fast. Is there evidence to support that that meal is the key to metabolism? No.
◉ 最后一餐，最好有两餐富含蛋白质，因为现在要进入夜间禁食状态。
46:47
Well, you shouldn't eat late. That's for sure. Well, it'll affect your sleep. It'll cause you to gain weight. Now, I'm going to leave you with one more thing. Yeah. Because I think this is really important. Okay. And that is, if you fail to do the practical, the practical becomes impossible.
◉ 如果不采取实际行动，实际情况就会变得不可能。
47:03
You know, what does protein do? Well, why do we need so much of it? Well, it's an essential nutrient because it's the stuff we're made of, right? We make proteins. That's all your DNA does. The DNA is very simple. It basically transcribes the sequence of amino acids, right?
◉ 蛋白质是身体的结构材料，肌肉、骨骼等等都由蛋白质构成。
47:24
that are needed to build a particular protein. That's all your DNA does. So it assembles amino acids to proteins. Proteins are the structural material for your body, muscle, bone, you know, pretty much everything. Your immune system is made from protein. For example, the antibodies, your
47:41
peptides are made, which are these thousands of cellular communication molecules. It's critical that we eat adequate amounts of protein. It's also the most essential thing we need to build and maintain muscle and prevent muscle loss. And as you know, I've been very focused on longevity. Of course, I'm going to be 64 this year, so I get more and more interested in it as the time goes by.
48:01
You need adequate types of the right protein to make sure you don't get what we call sarcopenia, which is muscle loss. And that is one of the biggest drivers of age-related disease. And we're going to talk more about that.
48:13
So you need to optimize your nutrition. You need to make sure you're eating the right amount for you. And you need to make sure that we understand protein and get out of the weeds of the ideological view and talk about the science. So today we're going to talk about the science. We're going to talk about how to up your protein intake. We're going to talk about why the guidelines for protein intake are wrong and confusing for people, and even give you a delicious smoothie, protein-rich smoothie that you can use and that I often use to start my day. All right. So
48:41
We've known for years and decades that protein is a critical part of our diet because they're basically the building blocks for our body. It makes everything from muscles, organs, our skin, neurotransmitters, cytokines, peptides, all the things that our body is doing to actually run everything. It's really one of the most essential things because we can't get all the amino acids from
49:04
uh you know um eating other foods we have to eat the protein in the right amounts and we have to have the right amount of amino acids our body doesn't make quote make them some are derivatives so there's some core essential amino acids and we have to make sure we get them from our diet in the right amounts in the in the right time and and when we look at the research on longevity there's a lot of controversy some people say oh don't eat protein because it's going to
49:30
actually activate mTOR, or what is known as one of the key regulators of longevity,
49:37
if you activate mTOR it increases protein synthesis it increases muscle mass it can actually accelerate even cancer growth so it's not good in in certain ways but if you inhibit mTOR you actually cause autophagy and self-cleaning and the longevity process so what should you do well I wrote a lot about this in my book it's like anything else you want periods of
50:00
fasting and not eating like overnight at least 12, 14, 16 hours. And then you want to make sure you have enough protein during the day so you actually can do the functions of protein in your body, for example, muscle building and so forth. So it's not like it's all bad or all good. It's really about how and when and what. So we're going to get into the how and when and what. And if you look at the biggest risk factor for age-related decline,
50:29
It's loss of muscle because when you lose muscle, you increase inflammation, you increase insulin resistance, your sex hormones go down, your cortisol goes down, your growth hormone goes down. I mean, cortisol goes up. I mean, so you basically end up in this hormonal chaos of levels of inflammation, prediabetes. It's really bad.
50:48
Now, let's talk about how it affects our appetite, our metabolism and so forth, and why it's important. So we're going to talk a little bit more about why protein matters. But in terms of hunger, when you eat protein, it actually inhibits ghrelin and increases the production of a hormone called protein.
51:08
peptide YY or PYY, which is a gut hormone or peptide that makes you feel full and satisfied, right? So higher amounts of protein can decrease the ghrelin, which is the hunger hormone. It also increases your metabolic rate. There's something called the thermogenic effect of protein. You basically, you know, it takes more energy to break down protein. So you burn more calories
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metabolizing protein. So in a way, even though you, let's say a hundred calories of sugar, maybe it takes like three calories to, uh, to actually metabolize it. Whereas protein, it might take 20 calories to metabolize. So your net net calories is lower when you're having protein. Uh, so it's been linked to weight loss. Also, um, having a protein in each meal provides, you know, a way to regulate your appetite, helps with weight management, helps with, uh,
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maintaining muscle mass, 'cause often people lose both muscle and fat when they lose weight, and then you end up having a slower metabolism, which people say, “Oh, geez, I don't know why I lost weight. “I have to eat less, 'cause if I eat a little more, “I gain weight,” or people who are overweight say, “I don't really eat that much.” And sometimes that's true because they've lost so much muscle, their metabolism is so slow that they can't burn the calories. So the protein is critical, and your muscle burns a lot of calories.
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actually burns about seven times as much calories as fat. So the more muscle you have, the more calories you burn, the easier it is to maintain your weight. I've had analysis, for example, in 2020 found that a high protein diet can increase weight loss and help the weight stay off and prevent obesity and various related diseases.
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So, that's really important. Also, you know, the requirements that the government has, the recommended dietary allowance or RDA or RDI, reference dietary intakes, they change the terminology all the time. But essentially, we're told that we need about 0.8 grams per kilo of protein. Now, how do they come up with that number?
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Well, that number is based on how much protein do you need to not get a deficiency disease? In other words, how much protein do you need to not get Kwashiorkor or Merasmus, which are these protein deficiency diseases? And that's not that much, right? So it's not the amount we need for optimal health. And people go, oh, I don't eat more than 0.8 grams per kilo. Well, no, that's the floor for most people.
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So what do we actually need? Depends on your activity level, how much strength training you do, your lifestyle,
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Life goals and your age when as we age we don't actually build muscle as easily We have something called anabolic resistance. So we actually need more protein as we get older I tell a story my book about Emma Moran on my book young forever She was 117 years old when she died when she was in her 90s She was starting to get frail and her doctor told that he I think 150 grams of
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of meat a day, which sounds like a lot, but it actually is not as much as you think. And she was fine and she got strong again and she ended up living to 117 years old. So I think we have to kind of look at that and go, wait, maybe they're onto something. So the amount we need is probably more like up to a gram per pound or 1.6 or even up to
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two grams per kilo in a day. And that may seem like a lot, but there's a way to do it and it's not as much as we think. For example, a small chicken breast, like four ounces, which is not that much. It's probably like half of what people normally eat.
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is actually 40 grams of protein, almost 40 grams of protein. So that's important to understand. You don't have to have huge amounts of steaks or meat or anything like that. It's really relatively small amounts that gives you a big bang for your buck. Now, here's another really important point. Quality matters. Not all protein is the same, just as not all fat is the same or carbs are the same. Broccoli is a carb, but so is Coca-Cola, right?
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Trans fat or Crisco is fat and so is omega-3 fats, but they have profoundly, or olive oil, they have profoundly different effects on the body. Same thing with protein.
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Not all protein is equal. Now, part of the problem is right now, I think people think that eating meat is bad for your health and bad for the planet. And I've written a lot about this. I've talked a lot about it. I think it's a complicated subject. But from a health perspective, the data just isn't there to show that meat is bad for your health. It really is not. When you look at these population studies, they're confounded. There's problems with them. And there's been a lot of reviews of this. I
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go into it in depth in a number of my books, including Food, What the Heck Should I Eat? and The Pegan Diet. You want to read more about it, we'll link to those. But I think it's…
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It's a whole other podcast to get into that conversation. But the reality is that when you, for example, look at meat eaters and vegetarians who shop in health food stores, they did a study of 11,000 people. They found that their risk for death was reduced in half for both groups. It's not the meat. It's what you're eating it with. If you're having hamburger fries and a Coke, it's different than having a grass-fed piece of meat with tons of veggies. For example, when I have a grass-fed steak,
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or a regenerative steak, I'll have like three or four different vegetable dishes. So I have a lot of phytochemicals. I don't need a ton of sugar and starch with it. And it's a very different kind of approach.
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industrial meat is not good. So we should not be eating feedlot meat. We should not be eating industrial agricultural products. And, you know, when you have industrial meat, it's got hormones, antibiotics, they feed it, you know, grain and soy and so forth. They're not used to their diet and they get different types of fats and more inflammatory process. But grass-fed meat is far superior. And so is regenerative meat. Regenerative is way better. And there's a
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company called force of nature which you can go on forceofnature.com i don't have any financial ties to them but they're they're great resource for finding regeneratively raised meat from around the world that actually is delicious whether it's venison bison beef uh and it's it's amazing because they're raised in their natural environments they have higher levels of omega-3 fats they have higher levels of minerals higher levels of antioxidants um and it's powerful so also if you're eating fish and you want to eat fish
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I know wild caught fish can be great, but there's also regenerative fish that can be regeneratively farmed, which again is unusual, but fish is delicious. Another company called Seatopia.fish, we'll put that in the show notes. Again, no relationship to them, but I just love their products. And here's the other part about protein. If you're a vegan…
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It's problematic because not all protein has the same types of amino acids. And one of the things in building protein in your body that's so important in activating muscle synthesis and protein synthesis for muscle is an amino acid called leucine.
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And leucine is very low in plant proteins. Now, you can get enough, but you have to eat a lot. In other words, to get enough of the same you get, for example, in four ounces of chicken, you'd need like two cups of beans or six cups of rice or four cups of quinoa.
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It's a lot, so you can't really eat that much. It's very tough to get the right amounts of leucine unless you supplement. Now, if you wanna be a vegan and you're committed to that, you have to optimize your health by adding certain amino acids, and you can do that. You can make smoothies, you can put in branched-chain amino acids, you can make sure you have the leucine you need. It's doable, but it's a lot harder, and you see often as people stay on a vegan diet, they tend to have muscle loss, and that's a big concern, particularly as we age.
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So make sure you're getting plenty of the right kinds of protein, you're supplementing with amino acids, and consider maybe even becoming a vegetarian and having grass-fed goat whey, for example, which is a really great source of protein, which I use. So let's talk about how we can get more protein in diet. What are a few ways to get more protein? Well, it's not hard if you actually know what you're doing and plan, you think about it. First is, and this is a really important thing,
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You want to get at least 30 to 40 grams of protein per meal. And usually, you know, you can think about for your size, the palm size of a piece of protein is probably what you need. So I'm 6'3”, 180 pounds. It's different than if I'm 5'2” and, you know, 110 pounds, right? So we need different amounts depending on our size. But basically, whatever your size of your palm is really a good amount.
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and you can focus on things like four ounces of chicken, four ounces of meat, probably more like six ounces of fish because it's the lower. You can use whey protein. I like goat whey really. It's a powerful whey protein that doesn't have as much allergenic properties where you can get regeneratively raised grass-fed goat whey, ate two cows, a little harder to find. So basically, you want to make sure you get adequate protein. Now, it can be
01:00:20
any of those things I just mentioned. For example, for lunch, I grab a can or two of sardines. It's really easy. It doesn't have to be that hard. The other thing is when you eat what? For example, if you eat sugar and starch at the beginning of your meal, for example, you go to a restaurant, they give you bread, basket, and wine, worst thing you could possibly do. You want to eat protein and fat before you eat starch and any carbohydrates because it blunts the effect of the
01:00:45
the absorption and insulin secretion, which leads to sort of less weight gain and more feeling full and so forth. So you want to make sure you start with protein in your meal. And then the last thing is, you know, we have the worst breakfast in America. And the most important time to eat protein is on a fasted state.
01:01:06
So it's not just the fasting that works to help your body, right? When you have this overnight fast of 12, 14, 16 hours, you activate something called autophagy, which is a process of self-cleaning and repair.
01:01:24
What matters also is what you eat after, right? If you have the typical American breakfast, which is basically sugar for breakfast, cereal, muffins, bagels, pancakes, and then I could go on and on. You know, Pop-Tarts even. I used to eat Pop-Tarts for breakfast. It's amazing I'm still as healthy as I am. You want to not eat sugar for breakfast. You want to have protein for breakfast.
01:01:51
And you want a good load of protein. And when you refeed is when you activate muscle synthesis,
01:01:57
activates stem cell production, produce all sorts of important benefits that are downstream from eating protein in the morning. So make sure you have at least 30, 40, even 50 grams, depending on your size of protein in the morning. If you love this podcast, please share it with someone. When it comes to supplements, you only want the best for your body, the kind with the highest quality, cleanest, and most potent ingredients you can get. That's exactly what you'll find at my supplement store, where I've hand-selected each and every product to meet the most rigorous standards for safety, purity, and effectiveness.
01:02:25
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01:03:14
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Edit:2025.07.01