dala podcast I am pleased to have dr. dala 播客我很高兴有博士。
Pete on with me again today so I don't 皮特今天又来找我了，所以我
think he needs any introduction but I 认为他不需要任何介绍，但我
will give a slight introduction and 会稍微介绍一下
those of you who have not familiarized ，你们中那些还
yourself yet with dr. Raymond Pete you 没有熟悉博士的人。 Raymond Pete 你
can check him out at ra y PE 80 comm and 可以在 ray PE 80 comm 上查看他，
we're going to be talking today about 我们今天将讨论
testosterone and high cortisol and you 睾丸激素和高皮质醇，你
know I I wanted to touch on this because 知道我想谈谈这个，因为
we're seeing a lot or at least I am 我们看到了很多，或者至少我
seeing a lot in my nutrition practice of 看到了 在我的营养实践中，有很多
clients coming in with their blood work 客户在进行血液检查
and having too high of cortisol and too 时皮质醇过高
low of testosterone even women so I ，睾丸激素过低，甚至女性也是如此，所以我
think it's a pretty important topic and 认为这是一个非常重要的话题，
I wanted to ask that what I consider the 我想问一下我
in my opinion the leading authority and 认为我认为的主要权威 以及
health and wellness 健康和保健，
since he's been teaching now and 因为他现在一直在教书，
probably well I would say learning and 而且我可能会说学习和
teaching for how many years dr. Pete all 教了多少年博士。 皮特
together yeah I I know you've taught at 在一起，是的，我知道你在
many numerous schools a University of 许多学校任教过
Oregon Urbana College Mount Ana State 俄勒冈大学厄巴纳大学安那山州立
University the natural College of 大学自然
naturopathic medicine and you've even 疗法医学学院你甚至
taught internationally in Mexico as well 在墨西哥也教过国际
so I mean since I consider you the 所以我的意思是因为我认为你是
leading authority based on everybody 领先的 基于
that I've looked into over the years to 多年来我调查过的每个人的权威，我
try to get my information from and as a 试图从营养师那里获取我的信息，作为一名
nutritionist I find that yours is the 营养师，我发现你的信息是
most logical and the most backed with 最合乎逻辑的，也是最有科学依据的，
science so I really appreciate all that 所以我真的很感激
you've taught me so far and I know my 你教给我的一切 到目前为止，我知道我的
listeners will really benefit from this 听众也会真正从这个
podcast too so I want to talk to you 播客中受益，所以我想
specifically about low testosterone and 特别和你谈谈低睾酮和
high cortisol kind of a tag team of 高皮质醇，这
symptoms I'm seeing and I want you to 是我看到的一组症状，我希望你
fill my listeners in on why this might 让我的听众了解为什么会这样 可能
be happening maybe you've seen it kind 正在发生也许你已经看到它也
of come to fruition too and maybe 取得了成果，也许
there's some listening out there that 有一些人在那里倾听，
have some of the symptoms that I wanted 有一些我希望
you to touch on with with regard to it 你能很好地触及它的症状
well so could you talk about why maybe 所以co 你能不能谈谈为什么现在
cortisol is so high in so many people 这么多人的皮质醇水平如此之高，
right now and the the sex hormones 而性激素
basically are down 基本上下降得
well it isn't the sex hormones as a 很好，这不是性激素作为一个整体，
group because estrogen Rises when you're 因为当你处于压力之下时，雌激素会
under stress along with cortisol and 随着皮质醇而升高，
when the androgens in general decrease 当 雄激素
that usually goes with a decrease of 通常会随着黄体酮的减少而减少
progesterone and that creates a ，这会导致
susceptibility to stress and every 对压力的易感性，并且
everything harmful practically will 几乎所有有害的东西都会
increase both your estrogen and cortisol 增加您的雌激素和皮质醇
and the first barrier to harm is the ，第一个造成伤害的障碍是
group of steroids pregnant lon
progesterone DHEA and testosterone all 孕激素 DHEA 和睾酮
of these have broadly over at 的类固醇组 这些具有广泛
overlapping protective effects that 重叠的保护作用，可以
protect your energy apparatus your 保护你的能量器官 你的
sensory apparatus keep things stable and 感官器官保持稳定，
working and injury simply doesn't happen 工作和伤害根本不会发生，
when you have a great abundance of those 当你拥有大量这些
things you can have random Erath on or 东西时，你可以随意使用 Erath 或
swim in ice water do all sorts of things 在冰水中游泳 各种各样的事情
that could kill a more fragile person 可能会杀死一个更脆弱的人，
but if you're really well supplied with 但如果你真的有足够的
pregnant alone and its derivatives down 怀孕和它的衍生物 降低
to testosterone you've got endurance so 到睾丸激素，你有耐力，所以
you don't experience stress when 当发生一些事情时你不会感到压力，
something happens that you're not 因为你没有
abundantly producing the protective 大量产生保护性
steroids then any little thing becomes 类固醇，那么任何小事都会变得有
stressful 压力，
just walking can be a stress breathing 只是走路可能是一种压力，
harder if you will shift over to the 如果你将转移到
lactic acid metabolism with increasing 乳酸代谢随着
age or malnutrition anything that 年龄的增长或营养不良 任何
interferes with the production of these 干扰这些
protective steroids makes you then shift 保护性类固醇产生的东西都会使您
over to the emergency production of 转向皮质醇的紧急生产
cortisol and all of these protective ，所有这些保护性
steroids block the effect of cortisol so 类固醇都会阻止皮质醇的作用，
that you can take a cortisol pill or a 因此您可以服用皮质醇药丸或
printin asan or whatever and have very
little harm from it if you're barely 如果您几乎没有
saturated with progesterone DHEA 饱和黄体酮 DHEA
testosterone because they're preventing 睾酮，printin asan 或其他任何东西，它的危害很小，因为它们可以防止
the action as well as taking care of 这种行为并处理
some of the things that cortisol would 皮质醇会产生的一些东西，
produce for example cortisol maintains 例如皮质醇可以维持
your blood sugar level so that you can 您的血糖水平 这样你就可以
keep working but it does it by 继续工作，但它是通过
converting your protein in tissues 转化组织中的蛋白质来实现的。
muscles skin thymus gland lymphatic 肌肉皮肤胸腺
tissues in general and finally digestive 一般的腺体淋巴组织，最后
system liver and intestine will be 消化系统肝脏和肠道会
cannibalized to make sugar in the energy 在皮质醇的影响下被蚕食产生能量中的糖，
under the influence of cortisol the
protective effect of testosterone was
demonstrated once using radioactive 曾经使用放射性
testosterone molecules that they 睾酮分子证明了睾酮的保护作用，他们
injected that into athletes and thought 将其注入运动员并
that they would see 认为他们会看到
radiation coming out of their muscles 辐射来自他们的肌肉，
but what they saw was the most of the 但他们看到的是大部分
radiation was coming from their heart 辐射来自他们的
testosterone is most concentrated in the
organs that are most vital to survival
so it concentrates in the heart lungs
and brain at the highest ratio to
protein even though it it's responsible 心脏 虽然它
for making athletes muscles bigger and 负责使运动员的肌肉
bigger under the influence of 在睾丸激素的影响下越来越大，但
testosterone what it's doing is 它的作用是
preventing those being used up for 防止那些被消耗掉的
energy so with age if you're producing 能量，所以随着年龄的增长，如果你产生
less of the protective steroids a given 的保护性类固醇较少，给定
amount of cortisol might look extremely 数量的皮质醇可能看起来非常
high in relation to the standards but if 高 与标准有关，但如果
you're pregnant on progesterone the DHEA 您怀孕时服用黄体酮 DHEA
and testosterone are lower than average 和睾酮低于平均水平，
even a moderate amount of cortisol 即使适量的皮质醇
begins eating up your muscles and skin 开始消耗你的肌肉和皮肤，
eventually it can start deteriorating 最终它会开始恶化
your heart brain I wanted to come back 你的心脑 我想
to the athlete kind of mentality of low 回到运动员那种低
testosterone and high cortisol because I 睾酮和高皮质醇的心态，因为我
think that's really important to talk 认为这真的 谈论也很重要，
about too but you had said something 但你说了
that kind of made me question like is it 一些让我怀疑的事情，
the chicken or the egg like is it a high 比如是鸡还是鸡蛋，是高
cortisol response that leads to low 皮质醇反应导致
things like low progesterone low 低孕酮低睾酮等低水平的
testosterone or is that something
happening that causes the low 事情，还是发生了什么导致低水平的事情？
progesterone and low testosterone and 孕酮和低睾酮并
leads to the stress response of high 导致高皮质醇的压力反应
cortisol it's usually a gradual 通常是
deterioration from poor nutrition or 由于营养不良或
eating foods that are irritating or 食用刺激性或有毒食物或
toxic or things that for example of
foods that suppress your thyroid 抑制甲状腺功能的食物而逐渐恶化
function
hybrid is necessary to produce these 混合是产生这些
protective steroids cholesterol is 保护性类固醇胆固醇所必需的
converted pretty massively in the 在
pregnant on and the other protective 怀孕期间和其他保护性
steroids if you have vitamin A and 婴儿中大量转化 类固醇，如果你有足够的维生素 A 和
thyroid hormone adequately but if you're 甲状腺激素，但如果你
deficient in either of those the 缺乏其中任何一种，
cholesterol will rise in your blood that 胆固醇会在你的血液中升高，这
generally means that you're not making 通常意味着你没有
enough DHEA on testosterone for example 通过睾酮制造足够的 DHEA，例如
mmm low thyroid which causes high 低甲状腺导致高
cholesterol the real meaning of that is 胆固醇 真正的意思
that you're not making enough of the 是你没有获得足够的
protective testosterone and relatability 保护性睾酮和相关性
rights and when that happens your 权利，当这种情况发生时，你的
cortisol and other stress hormones rise 皮质醇和其他压力激素
so low thyroid is the most common thing 升高，甲状腺低是最常见的
responsible for a bad ratio of cortisol 原因，导致皮质醇与睾酮的比例不良，
to testosterone that makes complete 导致完整
sense and so then leading into like 感觉然后导致
whether it's the bad foods or the 像你说的那样是不良食物还是
thyroid being a result of poor nutrition 甲状腺是营养不良的结果
as you say - could it also be like the
athletes we are talking about maybe 我们正在谈论的运动员可能
overtraining over exercising that can 过度训练过度运动
also lead to this like just too much 也会导致这种情况
chronic output that's stressing the body 慢性输出
in a physical manner experiment putting 以物理方式对身体施加压力 实验将
people on the treadmill and measuring 人们放在跑步机上并测量
their active thyroid hormones t3 and 他们的活跃甲状腺激素 es t3，
they have them walk and they kept their 他们让他们走路，他们将脉搏保持在
pulse rate 120 beats per minute or less 每分钟 120 次或更少，
just very mild walking on the treadmill 只是在跑步机上非常轻微地行走
and in an hour they have become hyper ，一小时后他们变得甲状腺机能亢进
thyroid in a sense of reducing their ，因为他们在 t3 中减少了甲状腺的
activation of thyroid in the t3 but 激活，但
doctors are now being taught that they 医生们 现在被教导他们
should ignore t3d active hormone and 应该忽略 t3d 活性激素，
think about only 只考虑
siren stimulating hormone TSH and only 警笛刺激性激素 TSH 和
thyroxine or t4 but when you're an 甲状腺素或 t4，但是当你是一名
athlete for example is depressing there 运动员时，例如在那里 t3 令人沮丧，
t3 there thyroxine will actually rise in 那里甲状腺素实际上会
a reaction and so doctors are being 在反应中升高，所以医生被
taught things that will make them 教导 某些事情会让
necessarily miss the effects of stress 他们错过压力
on your thyroid and that leads to 对甲状腺的影响，从而导致对下游
misinterpretation of everything 的一切产生
downstream for example when your thyroid
goes down from stress your estrogen
normally just being excreted and kept at
a low level systemically by the thyroid
activating the liver metabolism the 误解 新陈代谢
liver solubilizes estrogen making it 肝脏溶解雌激素，
leave through the kidneys and be 使其通过肾脏
excreted if your thyroid drops from 排出体外，如果甲状腺因
stress very quickly your estrogen will 压力而下降 ve 很快你的雌激素会
rise and then the estrogen activates 上升，然后雌激素
directly on the adrenals it increases 直接在肾上腺上激活，它增加
cortisol production and many other 皮质醇的产生和许多其他
levels that activates your pituitary to 水平，激活你的垂体
stimulate cortisol production from the 刺激肾上腺产生皮质醇，
adrenals and activates your brain in 并通过促肾上腺皮质激素以许多不同的方式激活你的大脑，
many different ways through the
corticotropin releasing our age to 释放我们的年龄来
activate the adrenals and pituitary so 激活 肾上腺和垂体，所以
just dropping the act excite you very 只要放弃这个行为就会让你很快兴奋
quickly turn on both the estrogen and 起来，雌激素
the whole cortisol stress system and I 和整个皮质醇压力系统都会被打开，我
would assume a someone who is looking to 会假设一个想要
put on muscle and maybe an athlete 锻炼肌肉的人，也许是一个
that's looking to train for an event 想要为某项活动而训练的运动员。
they're not gonna want excess estrogen ” 我不会想要过多的雌激素
and so what that study were saying is ，所以这项研究所说的
like they were just walking and t3 was 就像他们只是走路并且 t3
reduced and so imagine these people are 减少了，所以想象一下这些人
you familiar 你熟悉
dr. Pete would like CrossFit yeah yeah 吗？ 皮特想要 CrossFit 是
intense over exertion the rations were 的，过度劳累
fifty or sixty years ago being accused 五十或六十年前的口粮被
of using testosterone because they had 指控使用睾丸激素，因为他们已经
worked out the way to under train and 找到了训练不足和
avoid over exertion and so keeps their 避免过度劳累的方法，因此可以
stress hormones down and learn cortisol 降低压力荷尔蒙并学习
up it takes really a very moderate 皮质醇，这真的需要 非常
amount of muscle building exercise to 适量的肌肉锻炼以
increase testosterone and lower cortisol 增加睾酮和降低
the muscle itself becomes an endocrine 皮质醇 如果您处于压力之下，肌肉本身就会成为建设性的内分泌
organ in the constructive sense if 器官 如果
you're under stress your muscle will 您受到适当刺激，您的肌肉
actually produce cortisol and not 实际上会产生皮质醇
testosterone when it's properly 而不是睾酮
stimulated the muscle becomes a 肌肉变成受
testosterone stimulated by producing 睾酮刺激 通过生产
orchim it isn't just the gonads that orchim 不仅仅是性腺
produce testosterone of doing things 产生睾酮 做
right so pretty much this this chronic 正确的事情 几乎这
output of like these CrossFit classes 是
they're going to and heavy lifting or 他们将要进行的这些 CrossFit 课程以及举重或
heavy-duty weight training and things 重型重量训练以及
like that and doing at just one two 诸如此类的事情的慢性输出 只需一两
minutes of mild dumbbell lifts and a few 分钟的轻度哑铃举重和几次
squats for the big like muscles can 深蹲就可以改变大块肌肉
shift her balance from cortisol 她的皮质醇
testosterone okay two or three times 睾酮平衡今天有两到三次
today and whatever it takes to increase ，无论需要什么来
the muscle mass it's really a very small 增加肌肉质量，这确实是一种非常
small amount of muscle lifting type 少量的肌肉提升型
exercise okay so that's good to know so 运动，好吧，所以很高兴知道
it's like it is beneficial to lift heavy ，就像举起重物一样有益，
things but we don't need to do these 但我们 不需要进行这些
hour-long CrossFit classes that are 长达一小时的 CrossFit 课程，这些课程
pushing your body to the limit and doing 将您的身体推向极限，
it every day kind of thing to where 并且每天都在做这种事情，
instead of creating muscle building 而不是建立肌肉，
you're actually inducing a cortisol 您实际上会引起皮质醇
response yes yes okay yeah so that's 反应
really I'm glad we're talking about this 我很高兴我们在谈论这个，
because I think there's a 因为我认为那里有一种
mentality out there that more is better 心态，那就是越多越好，
so if lifting heavy things is good I 所以如果举起重物是好的，我
should lift it all the time and strain 应该一直举起它，使
my body and stress my body but the 我的身体紧张并给我的身体施加压力，但我的
people that I've seen that exercise the 人” 我见过
most like my clients that have exercised 最像我的客户那样锻炼
the most they are the ones that I'm 的人，他们锻炼得最多，他们是我看到的那些
seeing with high sex hormone-binding 性激素结合
globulin and low testosterone so can you 球蛋白高而睾丸激素低的人，所以你能
talk a little bit about sex binding sex 谈谈性绑定性行为吗？
hormone binding globulin is estrogen 激素结合球蛋白是雌激素，
when it's high a woman has a lower risk 当它高时，女性患乳腺癌的风险较低
of breast cancer because it keeps the ，因为它使
estrogen out of cells actually channels 雌激素远离细胞，实际上是保护性
to pull estrogen out ourselves 地将雌激素拉出自己的通道，
protectively but when it's high in
response depending against a certain it 但当它对某些特定物质的反应很高时，它
can also interfere with testosterone 也会干扰睾丸激素的
effect so you mentioned a little bit of 作用 所以你提到了
how cortisol and estrogen are related 一点皮质醇和雌激素的关系，
but there's another kind of player in 但在所有这些中还有另一种参与者
all of this too that we should talk ，我们应该
about which is adrenaline like are they 讨论哪种是肾上腺素，就像它们
all intertwined together as far as 都交织在一起就
adrenaline and cortisol and estrogen - 肾上腺素、皮质醇和雌激素而言——
yeah all of the stress hormones 是的，所有的 压力荷尔蒙会
interfere with the conversion of t4 to 干扰 t4 到 t3 的转化
t3 and in fact instead of making the ，事实上，它们不是使
effective respiration promoting t3 they 有效的呼吸促进 t3，而是
convert dioxin into reverse t3 they 将二恶英转化为反向 t3
dispose of the precursor and turn it ，而是处理掉前体并将其
into an interfering inactive suppressor 变成干扰性的无活性
of respiration and the same stress 呼吸抑制因子和产生相同的压力
hormones that produce the inactive 荷尔蒙 不活动的
blocking reverse t3 also tend to 阻断反向 t3 也倾向于
suppress the pituitary TSH making it 抑制垂体 TSH 使其
look like you're even hyper thyroid 看起来像 你甚至
because doctors are taught 是甲状腺机能亢进，因为医生被教导
diagnose hyperthyroidism in terms of 根据
abnormally low TSH but in fact of stress 异常低的 TSH 来诊断甲状腺机能亢进，但实际上
which is lowering most people CSH is 压力会降低大多数人 CSH
causing the hypothyroidism and there's 导致甲状腺功能减退症，这
caused by hypothyroidism so low thyroid 是由甲状腺功能减退症引起的，所以甲状腺功能减退症的
person raises their estrogen test 人会提高他们的雌激素测试
cortisol and adrenaline and these anthem 皮质醇和肾上腺素和 根据医生的灌输方式，这些
to lower your TSH make it look like you 降低 TSH 的国歌使您看起来像是
have too much thyroid according to the 甲状腺过多
way doctors are being indoctrinated and
so that would be why so many people go ，这就是为什么这么多人
to the doctor and say well you're 去看医生并说
actually you have too much thyroid going 你实际上甲状腺过多的原因
on but yet the person is exhibiting all 但是这个人表现
the signs of low thyroid such as weight 出甲状腺功能低下的所有迹象，例如
gain and hair loss and energy loss but 体重增加、脱发和能量损失，
yet the doctors seeing it's on the other 但医生看到它在另一
end right yeah 65 years know how it 端是的，是的 65 年知道它是如何
works but doctors increasingly miss 工作的，但医生越来越错过
misinformed I don't know what the real 误导我不知道 真正的
power for this is but the indoctrination 力量是什么，但灌输
has become more intense than just the 变得比
last two or three years telling doctors 过去两三年更强烈，告诉医生
don't look at t3 even just look at the 不要看 t3 甚至只是看 在
SH and don't worry even if the TSH is as SH 上还可以，即使 TSH 高达 10，也不要担心
high as 10 which is dangerous and that's ，这很危险，而且
horribly toxic TSH yourself is an 毒性非常大 TSH 本身就是一种
inflammation promoting hormone even a 促进炎症的激素，即使一个
person isn't hyperthyroidism the sense 人没有甲状腺功能亢进症，
of not having of c3 if their TSH is in 如果他们的 TSH 是没有 c3 的感觉
released they will get the worst heart 释放后，他们会得到
disease signs of hypothyroidism 甲状腺功能减退症最严重的心脏病迹象，所以甲状腺功能减退症的
so part of the disease effects of 部分疾病影响
hypothyroidism are really an excess of 实际上是 TSH 过量，
TSH rather than the direct lack of 而不是直接缺乏
metabolic simulation from t3 yeah and I t3 的代谢模拟，是的，我
definitely want to do a whole podcast on 绝对想和你一起做一个关于甲状腺的完整播客
thyroid with you because I think that's 因为我认为
so fascinating with regard to how stress 关于压力如何
affects the thyroid and then conversely 影响甲状腺，然后反过来
how the thyroid affects everything else 甲状腺如何影响其他一切，
but as far as as talking about weight 但就谈论
gain like I don't think people 体重增加而言，我认为这太吸引人了，我认为人们
understand the importance of women 不了解女性
having testosterone the right adequate 拥有睾酮的重要性
testosterone I think we always think of 我认为我们一直认为
it as a male hormone but women really 它是一种男性荷尔蒙，但女性确实也
need to testosterone as well and what I 需要睾丸激素，而我所
see is with low testosterone and women 看到的是睾丸激素低的
they they do have this additional weight 女性 o 有这种额外的
gain which I am assuming is because it 体重增加，我假设是因为
conversely they're also experiencing 相反，他们也经历了
high estrogen but can you talk about the 高雌激素，但你能谈谈
importance of a good amount of 大量
testosterone for women and not just men 睾丸激素对女性的重要性，而不仅仅是男性，
it has to be balanced at both it has to 它必须在两者之间保持平衡
be balanced with DHEA and cortisol and 与 DHEA 和皮质醇保持平衡，
normally it is unless you're 通常情况下是这样，除非您将
supplementing it as a drug but all of 其作为药物进行补充，但所有
these especially the DHEA is an 这些尤其是 DHEA
activator of fat oxidizing and your 是脂肪氧化的激活剂，您的
muscle it is the organ that is most 肌肉是最
equipped for oxidizing plant your brain 适合氧化植物大脑
and heart that don't do well oxidizing 和心脏的器官 这不能很好地氧化
that particular coach but the muscles 那个特定的教练，但肌肉
are perfectly adapted for burning fat 非常适合燃烧脂肪
and everything you do to increase your ，你所做的一切增加
muscles production of testosterone and 肌肉产生睾酮和
reduction of cortisol is favoring that 减少皮质醇都有利于
fat burning and so just right amount of 脂肪燃烧，所以适量的
exercise to build less 运动可以
will shift your metabolism to safely 减少脂肪 改变新陈代谢以安全地
consume fat in your muscles while 消耗肌肉中的脂肪，同时
leaving adequate glucose for your brains 为大脑留下足够的葡萄糖
and so like weight gain is probably one ，因此体重增加可能
of the symptoms of low testosterone 是以下症状之一 低睾酮
could you talk some other symptoms that 你能谈谈
people might see if cortisol is high and 人们可能会看到的一些其他症状 如果皮质醇高而
testosterone is low depression the whole 睾酮低 抑郁症 整个
stress system that ends up increasing 压力系统最终会增加
your cortisol and decreasing DHEA 你的皮质醇并减少 DHEA
progesterone and testosterone that all 黄体酮和睾酮 所有
system is related to the inflammatory 系统都与炎症
and degenerative processes and 和退化过程以及
depression is how we experience that 抑郁症有关 是我们如何体验这个
process are the senses being destroyed 过程
by the stress hormones and it wants to 压力荷尔蒙破坏了感官 它想要
stop everything sort of hibernator earth 阻止一切 冬眠地球
go into hiding until the stress is over 躲藏起来直到压力结束
so what your experience is depression 所以你的体验是抑郁
sometimes anxiety and aggression 有时焦虑和
aggression comes up when you're being 侵略 当你
overstressed and made the anxiety it's 压力过大并产生焦虑 这是
all different sites of the same reaction 所有不同部位的相同反应
but when your body's being damaged you 但是当你的身体受到损害时 你
get these negative emotions aggression 会得到这些负面情绪
anxiety depression that makes a lot of
sense because that's what I'm seeing and
the people that have those those lower
you know like you mentioned testosterone 知道你提到了睾酮
DHEA and progesterone and then higher DHEA 和黄体酮，然后你好 gher
cortisol so that makes complete sense as 皮质醇，这样就完全有道理，
far as like the like you'll hear a lot 就像你会听到
of people that in order to regulate 很多人说，为了调节
their hormones they're being taught like 他们的荷尔蒙，他们被教导
with YouTube education I call it and of 像 YouTube 教育一样，我称之为，
course I'm on YouTube too but I'm trying 当然我也在 YouTube 上，但是 我正在
to interview people like yourself that 尝试采访像你这样的人，
actually have valid information and
valid science behind it but they you 他们背后确实有有效的信息和有效的科学，但你
hear a lot about 听到很多关于
staying and intermittent fasting as a 保持和间歇性禁食
way of improving hormones and cortisol 作为改善荷尔蒙和皮质醇的方法
and I don't buy into that and I wanted ，我不相信，我
to get your opinion do you see fasting 想 征求您的意见，您认为禁食
as a way to improve hormones and lower 是改善荷尔蒙和降低皮质醇的一种方式，
lower cortisol or is it actually 还是它实际上
contributing to the stress response in 有助于身体的压力反应
the body store several ounces in the 以糖原的形式储存几盎司，
form of glycogen and you can go if 如果
you're healthy you can go up to 24 hours 您健康，您可以去
on your stored glycogen by the sense of 通过压力感降低 t3 使您储存的糖原保持 24 小时
stress lowering the t3 close the rate of 关闭融合率，
fuse so your glycogen has gone away that 因此您的糖原已经消失，这
means you have to start using your 意味着您必须开始使用您的
tissue to make glucose out of your 组织从
muscles and if your thyroid didn't slow 肌肉中提取葡萄糖，如果您的甲状腺做到了
down when you have this prolonged stress 当你有这种长时间的压力
or fasting situation this is a rate 或禁食情况时，不要放慢速度，这是一个
drastically shut down your oxygen 大大关闭你的氧气
requirement you would eat your whole 需求的速度，你会
body up in just a few days but since the 在短短几天内吃掉你的整个身体，但由于
depressive process turns off metabolism 抑郁过程会关闭新陈代谢，
makes you want to hibernate that slows 让你想要冬眠
the rate of degeneration for all of your 减慢所有
organs at least give a little bit of 器官的退化速度 在禁食低卡路里期间，至少给一点
glucose and minerals just some sodium 葡萄糖和矿物质，只是一些
chloride and or calcium magnesium and 氯化钠和/或钙镁和
potassium during the fasting rollo 钾，
calorie period you can greatly reduce 您可以大大减少
your tea
she lost on a low-calorie diet for 她在低卡路里饮食中丢失的茶
example a person on just a water fast 例如，一个人只喝
for ten days they found that I think it 了十天水，他们发现我认为
was 80% or more of their weight loss 他们的体重减轻了 80% 或更多，因为
King for the destruction of their muscle 他们的肌肉
and skin mass but if they have a five or 和皮肤质量遭到破坏，但如果他们有五
six hundred calorie diet with adequate 六百卡路里的饮食，并有足够的热量
minerals almost all of the fat weight 矿物质 几乎所有的脂肪
loss was in the form of fat loss rather 减重都是减脂而
than muscle so a complete fast is very 不是肌肉，所以完全禁食
destructive to the body 对身体非常
yeah and it's good to hear you say that 有害，是的，很高兴听到你这么说，
because there's a lot of misinformation 因为 有很多
out there about it so I hope people will 关于它的错误信息，所以我希望人们也
do their own research too and look into 能做自己的研究，并
some things about fasting before they 在他们尝试之前研究一些关于禁食的事情
attempt it because really fasting in a ，因为
nature sense if we were out fasting that 如果我们在外面禁食，那么真正意义上的禁食
would mean we didn't find food so it 意味着我们没有发现 食物，所以这
would be a stress response to the body 会是对身体的压力反应
right yeah some of the professors when I 是的，是的，我
taught us today naturopathic school were 今天教我们的自然疗法学校的一些教授
advocates of fasting and they talked 提倡禁食，他们
about detoxifying by fasting but 谈论禁食排毒，但
interested in what really happens the 对真正发生的事情感兴趣，
liver is the organ of detoxification and 肝脏是排毒器官，
when you're depriving the liver of sugar 何时 你剥夺了肝脏的糖分，
and exposing it to cortisol not only 并将其暴露于皮质醇，
does the estrogen rise but it loses its 不仅雌激素升高，而且它
ability to detoxify other things 失去了解毒其他事物的能力，
the reason the estrogen Rises is that 雌激素升高的原因
the sulfation include your honor Dacian 是硫酸盐化包括你的荣誉 达契亚
detoxifying systems are shut down by 解毒系统因
fasting and so it's exactly the opposite 禁食而关闭，所以 这与
of detoxifying in lexical and then 词汇解毒完全相反，然后
exposed to a type of insecticide 暴露于
disinfectant that they used on on buses 他们在公共汽车
and hotels for a while 和酒店使用过一段时间的杀虫剂消毒剂
and it had a particular order - it was 它有一个特殊的顺序——
recognizable when I realized I was being 当我意识到我在公共场所吸入这种烟雾中毒时，我可以辨认出来，
poisoned by inhaling the fumes of this
in public places I decided to leave and 我决定离开
as I was driving home across the desert ，每次我饿了开车穿过沙漠回家时，
every time I got hungry I would smell 我都会闻到
this insecticide cleansing material in 这种杀虫剂清洁剂的味道
my exhaled breath and through about two 我呼出的气体中的物质，之后大约
months after that every time I would 两个月，每次
have low blood sugar three o'clock in 我早上三点钟出现低血糖时，
the morning I would wake up and smelling 我都会醒来并
on my exhale breath this chainsaw 在呼气中闻到这种电锯
insecticide ordered and as soon as that 杀虫剂的味道，一旦该
order stopped leaving my body when I got 命令停止离开我的 当我感到
hungry then I went into a hyperthyroid 饥饿时，我进入了甲状腺功能亢进
state so it had been suppressing my 状态，所以它一直在抑制我的
thyroid and I was exposing myself to it 甲状腺，我让自己暴露在它面前
I knew every time I would lower my blood
sugar by a mobilizing fad and so that
was disturbing my liver function on
thyroid and so on when when you're 等等，当
hungry and starving you're living on 你又饿又饿的时候
your body tissues including fat but also ，你的身体组织包括脂肪
your muscle and that can mobilize the 和肌肉，这些组织可以动员
toxins that had been fairly safely 已经相当安全地
stored away in animals that they were 储存起来的毒素 y 在动物中，他们
careful to make sure that the animals 小心地确保动物
hadn't been exposed to insecticides or 在屠宰前 24 小时没有接触过杀虫剂或
herbicides or whatever for 24 hours 除草剂或其他任何东西，
before slaughtering them and they 并且他们
sampled the various tissues that they 对在房子里轻敲的各种组织进行了取样，
tap at the
house was found to be full of the 发现它们充满了
whatever insecticide they had been 任何东西 他们
exposed to but the liver was a cleanest 接触过杀虫剂，但肝脏是一个最干净的
organ after 24 hours inhale cleaned 器官，在吸入 24 小时后会
itself up and had the lowest 自我清理，并且在
concentration of all of the poisons the 所有毒物中的浓度最低，
meat had the next highest concentration 肉的浓度次之，又高了
and one more because it was constantly 一个，因为它不断
being detoxified by the liver so fast is 被肝脏解毒，所以 快速
a way to maybe clean up your liver but 可能是清理肝脏的一种方式，但
definitely it's not good for your brain 它肯定对你的大脑不好
yes and the liver as far as I'm
understanding is also important for
things like testosterone - so you really
want good liver production and
detoxification just for the production
of testosterone right in the case of 在孕酮的情况下，
progesterone which in a woman is 女性
produced in greater quantities than a
man produces a testosterone
during the premenstrual thing the daily 在月经前产生的睾酮比男性产生的睾酮更多 总而言之，每天的
progesterone production is maybe 30 黄体酮产量可能
milligrams a day but the liver adapts to 是每天 30 毫克，但肝脏会适应
that very large production and after 2 这种非常大的产量，并且在
weeks of that night production the 夜间产生的 2 周后，
enzymes increase and start excreting 酶会增加并开始排泄
progesterone as well as a estrogen and 黄体酮以及雌激素和
testosterone so administration the 睾酮，因此需要
synthesis of new progesterone stops and 合成新的黄体酮 停止并
for two weeks deliver that it has very 在两周内提供非常
low exposure to progesterone meaning 低的黄体酮暴露量，这
that it will have chance to 意味着它
has reset its detoxifying enzymes to 有机会将其解毒酶重置
zero so that a population it's all ready 为零，以便人群准备
to let your body experience the full 好让您的身体体验
force of the progesterone the man is 男人正在补充的黄体酮的全部力量
supplementing testosterone every day if 每天睾丸激素 如果
he exceeds delivers normal preference 他超过
for a level of testosterone the same 了对睾酮水平的正常偏好
thing happens if she takes thirty 如果她通过注射服用 30 毫克也会发生同样的事情
milligrams by injection for example the 例如
liver experiences the same thing a 肝脏经历与女性肝脏经历相同的事情 女性的肝脏经历了同样的事情
woman's liver experiences with high 女性的肝脏经历了
levels of progesterone and the man 高水平的孕激素，而男人
throws off the testosterone very quickly 则非常排斥睾酮 很快，
so after a week or two of being exposed 所以在接触高睾酮一两周后
to high testosterone is now extremely
it's very fast and probably is getting 现在非常快，可能正在
about as much estrogen effect as 获得与睾酮效应一样多的雌激素效应
testosterone effect the medical use of 睾酮的医疗用途
testosterone that they sometimes give 50 ，他们有时一次给予 50
or 100 milligrams at once so their liver 或 100 毫克，因此他们的肝脏
experiences this gigantic overdose which 经历了这种巨大的过量服用，这
should be poor type milligrams per day 应该是每天的不良类型
in the young man the liver goes in 毫克 年轻人，肝脏处于
testosterone destroying condition so 睾丸激素破坏状态，
with regard to things like since we're 所以关于诸如因为我们
talking different diseases and stuff - 谈论不同的疾病和东西的事情
and with regard to the liver I wanted to
get your thoughts on cancer and how high 了解您对癌症的看法以及
cortisol can play into that my mom 我妈妈实际上可以使用多高的皮质醇
actually died of stomach cancer at 45
and she lived a very very stressful 她在 45 岁时死于胃癌，她的生活压力非常大
existence both physically she was like ，身体上就像
an over exerciser she was an emotionally 一个过度锻炼的人，她是一个情绪上的人，
she was emotionally stressed mentally 她
stressed from work and hardly slept and 因工作而精神上有压力，几乎睡不着觉，
she also starved herself quite
frequently to achieve body shape that 为了达到
she was looking for and I'm convinced 她的身材，她还经常挨饿 一直在寻找，我
the stress is what killed her but how in 确信压力是杀死她的原因，但在
your opinion does chronically elevated 你看来是如何长期升高的
cortisol and it 皮质醇和
related to like how is it related to 它有什么关系
things such as below behind the the rise ，例如在
of estrogen and cortisol and the fall of 雌激素和皮质醇的上升和硝酸盐的下降背后，
nitrate is the tissue level of stress 是组织的压力水平
and in the elementary canal histamine ，在基本的运河中，组胺
and serotonin are massively produced at 和血清素在
95% of her serotonin in the body comes 她的 95% 时大量产生 体内的血清素
from the intestine and stomach ulcers 来自肠和胃溃疡
can be produced that just by an excess 可以产生，仅通过过量
of serotonin intestine is involved in 的血清素肠道参与
all stress but especially in prolonged 所有压力，尤其是长期
ultimately carcinogenic stresses and as 最终致癌的压力，
the histamine and serotonin increase in 以及消化系统中的组胺和血清素增加
the digestive system that allows ，允许
endotoxin and nitric oxide to rise Oh 内毒素和硝酸 氧化物上升哦
all of those interfere with our ability 所有这些干扰我们
to produce respiratory energy shift over 产生呼吸能量的能力转移
to the plant ik acid production and 到植物ik酸生产和
lactic acid activates the stress 乳酸激活压力
hormones and promotes inflammation and 荷尔蒙并促进炎症和
lactic acid is first lieutenant in 乳酸本身是中尉
itself it not only is produced by cancer 它不仅由癌症产生
but it promotes all of the features of 而且它 促进
cancer inflammation accelerated cell 癌症炎症的所有特征加速细胞
division and so on and the serotonin is 分裂等和血清素
one of most powerful activators of the 是四分之一皮质醇应激激素系统最强大的激活剂之一
quarters cortisol stress hormone system
and it acts powerfully on the part of ，它对下丘脑的部分作用
the hypothalamus the big stage 很大，
our age corticotropin-releasing hormone 我们这个年龄的大阶段促肾上腺皮质激素释放激素
and step is produced not only in the 和步骤不仅在
brain but in all of the peripheral 大脑中产生，而且在所有外周
tissues and it's a promoter of tissue 组织中产生，它的 组织炎症的促进者
inflammation ilysm stomach cancer and lysm 胃癌和
intestinal cancer are very deeply 肠癌
involved with excess serotonin which it 与过量的血清素密切相关，它
is a really a base activator of the 是整个压力系统的真正基础激活剂，
whole stress system it works directly on 它直接作用
the pituitary as well as on the brain of 于垂体以及
other tissues and incidentally other 其他组织的大脑，以及其他
issues besides the adrenals are 问题 除了肾上腺是
potential cortisol producers even our 潜在的皮质醇生产者，甚至我们的
skin can make cortisol on this under 皮肤在压力下也会产生皮质醇，
stress so she had some pretty intense 所以她有一些非常强烈的
habits that led to a stress response 习惯导致压力反应，
such as you know sleeping maybe two or 比如你知道每晚可能睡两
three hours a night burning the candle 三个小时
at both ends she was an over-thinker / ，在两端燃烧蜡烛 一个过度思考者/
analyzer / exerciser 分析者/锻炼
are there like certain habits not just 者是否有某些习惯，不仅仅是
foods but certain things people are 食物，还有人们正在
doing like just overachievers and life 做的某些事情 只是成就非凡的人和生活中的
people doing too much that are also 人做得太多，也会
creating this stress response in the 在体内产生这种压力反应，
body that's that can contribute to that 这会导致
loss of all those important hormones 所有重要荷尔蒙的流失
regular sleep is a powerful protective 定期睡眠是一种强大的保护作用，
thing it should be somewhere in the 它应该在
range of 6 to 9 hours every night but 每 6 到 9 小时的范围内 晚上，
the regularity it is very important it 但规律性非常重要，一旦你得到一个时间表，它
becomes a building almost machine-like 就会变成一个几乎像机器一样的
rate once once you get a schedule set 速度，
and any variation of that schedule puts 并且该时间表的任何变化都会
the whole 24-hour cycle endless a stress 使整个 24 小时周期无休止的压力
pattern yeah 模式是的，
so it isn't just the number of hours but 所以它不仅仅是数字 数小时，但
the regularity with which you get those 您获得这些小时睡眠的规律性，
hours of sleep that is anti stress and 即抗压力和
love high progesterone testosterone the 爱高孕酮睾酮
DHEA our promoters of restorative sleep DHEA 我们恢复性睡眠
cortisol really really interface at all 皮质醇的促进者确实真正与所有
levels of sleep restoration as well as 水平的睡眠恢复以及
daytime maintenance and prolonged 白天维持和长期
starvation for example MRI 饥饿相关，例如 MRI
pictures of their brain during and then 他们的大脑在恢复期间和之后的照片
during your recovery and during the 以及在
anorexia their brain especially the 厌食症期间他们的大脑特别是
friend loads that shrink and live when 朋友加载了sh 在例行公事中溜冰和生活
in routine it rebuilds itself so it's 它会自我重建 所以它
actually causing brain damage too fast 实际上会造成脑损伤
too much and stressful pregnancy with 太快 太多和压力怀孕
too much exposure to estrogen and 过多地暴露于雌激素和
associated cortisol does the same thing 相关的皮质醇 做同样的
where androgens th end and testosterone 事情 雄激素和睾酮
and progesterone protect the athlete the 和黄体酮保护运动员的
brain heart and lungs are protected by 大脑心脏和 肺部受到那些保护，
those but prolonged exposure to high 但长期暴露于高
estrogen pregnancy or anorexia will 雌激素怀孕或厌食症会
shrink frontal lobes of the brain that 缩小大脑的额叶，
handle long-range perspective but I 但我
liked what you said about it can be 喜欢你所说的可以
rebuilt 重建
I think people aren't aware that if even 我认为人们不知道，
if you've had a really strong cortisol 即使你
response for a long time you've been in 很长一段时间以来，你的皮质醇反应非常强烈 你一直
a stress response for a long time that 处于压力反应中
if we can do things to mitigate that we 如果我们能做一些事情来减轻我们
can actually get our body back into a 实际上可以让我们的身体恢复
calm state there is a way to do that 平静状态 有办法做到
it's and it doesn't have to do with 它是而且它与
taking ashwagandha and all these things 服用 ashwagandha 无关，所有这些事情
there is a really safe way to do it and 都有一个非常安全的方法来做到这一点，
so can you talk about that can you talk 所以你能谈谈
about like how
it's very much like exercise but you 吗？ 你很喜欢锻炼，但
have to stop the stress first before you 你必须先停止压力，然后
can exercise effectively they know that 才能有效地锻炼他们知道
a given activity for example taxi 给定的活动，例如出租车
drivers have a bigger part of the brain 司机，如果他们了解每条街道和大城市，那么大脑中有更大的一部分
that handles memory if they know every 来处理记忆
street and big city and and that ，这
requires a bigger part of that brain one 需要一个
of my first students at the next repatha 我在下一所雷帕萨学院的第一批学生之一
college was a taxi driver who decided to 是一名决定学习医学的出租车司机
study medicine and she was just ，她
spectacularly able to put things 能够将事情
together 整合在一起，这
unlike the students who are just on has 与刚上大学的学生不同，
to college she had this global ability 她有这种全球
to perceive how things interact and that 能力 了解事物是如何相互作用的，
kind of exercise works best if you 如果你
maintain the protective hormones even 保持保护性激素，即使
supplementing pregnenolone progesterone 补充孕烯醇酮黄体酮
DHEA and testosterone combined with the DHEA 和睾丸激素，再加上
kind of mental activity that you want to 你想要发展的那种心理活动，这种活动
develop that will in a relatively short 将在相对较短的
time rebuild and the changes your 时间内重建和改变你的
attitude learned helplessness for 态度，那么这种锻炼效果最好 无助，
example from prolonged stress overcome 例如来自长期压力的克服
yeah I've heard you talk about learned 是的，我听说你谈论习得性
helplessness can you expand on that a 无助，你能
little bit for my listeners yeah that 为我的听众稍微扩展一下，是的，
can be repaired with any of these 可以用任何这些
protective hormones or with behavioral 保护性激素或行为
insight but the the stress stress 洞察力来修复，但
process that causes used to 导致过去
become helpless or obsessive or over 变得无助或强迫症或过度
analytic or whatever stopping the stress 分析或任何阻止压力的压力压力过程
is the first thing and that requires 是第一件事 这需要
good nutrition and good nutrition should 良好的营养，良好的营养应该
include plenty of carbohydrate so that 包括大量的碳水化合物，这样
you don't have to rely on the cortisone 你就不必依赖可的松
or cortisol to convert protein amino 或皮质醇将蛋白质
acids into glucose and usually something 氨基酸转化为葡萄糖，通常
more than 100 grams per day of 每天超过 100 克的
carbohydrate preferably in the form of 碳水化合物，最好是
sucrose but it can be if you're very 蔗糖，但如果你身体非常
active physically as two or 300 grams a 活跃，每天摄入 2 克或 300
day of of carbohydrate especially sugar 克碳水化合物，尤其是糖
can be restorative to the brain I'm so 可以恢复大脑，我很
glad you brought this up because one of 高兴你提出这个问题，因为
my next things was to talk about the 我接下来要做的事情之一就是谈论
dangers of sugarless diet so like I 无糖饮食的危险，所以我
think people are all about talked about 认为人们都在谈论
the dangers of how dangerous sugar is 糖的危险性，
but you actually talk about the dangers 但你实际上谈论
of a sugarless diet and how you know our 的是无糖饮食的危险 饮食以及你如何知道我们的
body runs on glucose and therefore if 身体依靠葡萄糖运行，因此如果
you don't take it in your body will 你不摄入它，你的身体
simply make it from its own bodily 只会从它自己的身体组织中产生它，
tissues such as breaking down muscle 比如
like you were talking about before so I 像你之前所说的那样分解肌肉，所以我
think we don't know the dangers of going 想我们不知道 少吃糖的危险
sugar less actually we know too much 实际上我们
about eating sugar but not enough about 对吃糖知之甚少，但
how much we actually do need to eat it 我们对实际需要吃多少糖却知之甚少
all of the things that triggered the 所有触发
stress hormones in of interference with 压力荷尔蒙干扰
glucose metabolism hypoglycemia itself 葡萄糖代谢的东西 低血糖本身
is a powerful activator of the stress 就是一种强大的激活剂 压力
system excess of free fatty acids which 系统 过多的游离脂肪酸
will block the ability to use glucose 会阻止使用葡萄糖的能力
will activate the stress or 会激活压力或
lactic acid which results when you're 乳酸，当您
not using your glucose properly it's a 没有正确使用葡萄糖时会导致压力或乳酸
sign that there's a in effect of 这是一个迹象，表明
deficiency of glucose that activates 葡萄糖缺乏会激活
cortisol production all of these stress 皮质醇的产生 在这些
science information over exertion these 过度劳累的压力科学信息中，这些
require more glucose to suppress 需要更多的葡萄糖来抑制
inflammation to get energy production 炎症以产生能量
going so the obvious way to stop the ，因此停止压力的明显方法
stress reaction is provide enough 行动是提供足够的
glucose and oxygen along with the other 葡萄糖和氧气以及其他
nutrients if you provide only protein 营养素，如果您只提供蛋白质
and fat as your bulk nutrients and 和脂肪作为主要营养素，并且
you're going to increase your cortisol 您将增加皮质醇
just to convert the protein to the 只是为了将蛋白质转化为
amount of glucose that your brain and 大脑和血细胞所需的葡萄糖量，
blood cells need and that cortisol even 并且 皮质醇
though it's being fed with protein is 即使被喂以蛋白质也会
going to have all of these indirect 产生所有
actions that are harmful and long threat 这些有害和长期威胁的间接作用
it's going to change the way your immune 它会改变你的免疫
system works for example yeah and like 系统的工作方式例如是的，
so as far as like the glucose in your 就像你饮食中的葡萄糖一样，
diet we know we know from listening to 我们 知道我们从聆听中
that's important so that's why I like on 知道这很重要所以这就是为什么我喜欢
the last podcast we talked about how 在上一个播客中我们谈到
ketogenic and low-carb diets are 生酮和低碳水化合物饮食
actually you know causing some of the 实际上是如何引起一些
stress response as opposed to helping 压力反应而不是
with cortisol so are there certain foods 帮助皮质醇所以有某些食物
I mean I I know you've mentioned sugar 我的意思是 我知道你提到
in different forms like fructose and 过不同形式的糖，如果糖和
sucrose but are there different foods 蔗糖，但是否有不同的食物
that can actually help lower cortisol 实际上可以帮助降低皮质醇
and increase things like progesterone 并增加孕酮等物质 rone
and testosterone I talk so much about 和睾酮 我经常谈论
milk and 牛奶
is that they are the most available ，它们是最容易获得的
foods that have the most components that 食物，它们的成分最多，可以
tender shut down excess cortisol 关闭过量的皮质醇
production or adrenaline reduced 产生或肾上腺素减少
serotonin nitric oxide while all of the 血清素一氧化氮，而所有
harmful mediators have been inflammation 有害的介质都是炎症
and stress 和压力，
everyone can with some what can find 每个人都可以承受 一些可以找到
good milk and sweet orange juice and 好的牛奶和甜橙汁，
those each of them has hundreds of of 它们中的每一个都含有数百种
beneficial factors the calcium itself in 有益因素
milk and the minerals potassium and the 牛奶中的钙和矿物质钾和
other minerals and ranges lower these 其他矿物质，并
stress factors in multiple ways most 以多种方式降低这些压力因素，大多数
people are having a borderline calcium 人都患有临界钙
and vitamin D deficiency in most of the 世界上大部分地区缺乏维生素 D
world and when you're borderline in 当您的
vitamin D and calcium you increase your 维生素 D 和钙
parathyroid hormone if you're borderline 处于临界水平时，如果您的矿物质处于临界水平，尤其是钠的摄入量处于临界水平，那么您的甲状旁腺激素就会增加
in their mineral especially sodium
intake your aldosterone and enter 您的醛固酮和进入
tension increase these parathyroid 紧张状态会增加这些甲状旁腺
hormone and aldosterone interact very 激素和醛固酮的相互作用非常
closely and turn off your energy 密切 并关闭你的能源
production shift over wasting sugar 生产转变而不是浪费糖
increasing your cortisol destroying your 增加 你的皮质醇会破坏
your protein in tissues so getting your 你组织中的蛋白质，所以
aldosterone and parathyroid hormone as 尽可能降低醛固酮和甲状旁腺激素，
low as you can will at the same time 同时
increase your metabolic efficiency and 提高你的代谢效率，
so reduce your exposure to the stress 从而减少你接触压力
hormones 荷尔蒙的机会
that's great information so I'm also ，这是很好的信息，所以我也
assuming that foods that help with 假设食物 帮助
thyroid production would also lower a 产生甲状腺也会降低
stress response in the body and 体内的压力反应，
therefore help with production to is 因此帮助产生
required for deep restorative sleep and 是深度恢复性睡眠和放松所必需的
relaxation doctors tell people but it's 医生告诉人们，但它是
a stimulant and the catabolic exactly 一种兴奋剂，分解代谢
the opposite so what foods as far as 正好相反，所以什么食物
like your favorite foods are that would 就像你最喜欢的食物 是否会
help those are all anti-thyroid the anti 帮助那些都是抗甲状腺、抗
progesterone anti DHEA and so on and in 黄体酮、抗 DHEA 等等，
effect they increase your stress 实际上它们会增加你的压力
hormones there are the precursors for 荷尔蒙
the precedent like materials which ，有先例的前体，比如
amplify all of the inflammatory and 放大所有炎症和
stress reactions so just cutting out the 压力反应的材料，所以只要
polyunsaturated fats shifts you 去掉多不饱和脂肪酸 脂肪改变你
increases your thyroid function and ORS 增加你的甲状腺功能和
the stress hormones so therefore that ORS 压力荷尔蒙因此 这
leaves us with saturated fats which I 给我们留下了饱和脂肪，
would assume are pretty good at helping 我认为它们非常
to lower cortisol as 有助于降低皮质醇
well do they help increase progesterone 以及它们是否有助于增加黄体酮
testosterone I guess the main goal is to 睾丸激素我想主要目标是
lower the cortisol so that you're those 降低皮质醇，以便您是那些
particular hormones will rise correct 特定的激素会增加正确的
polyunsaturated fats 多不饱和脂肪
if you eat extra calories you produce 如果你摄入额外的卡路里，你就会
the saturated fats and so your tissues 产生饱和脂肪，所以你的组织
will gradually over a period of several 会在
years have gradually become more 几年内逐渐变得更加
saturated and if you look at the ratio 饱和，如果你看看
of saturated attempt of polyunsaturated 多不饱和能量问题的饱和尝试比例，
energy issues the saturation index 饱和指数
corresponds to lifespan animals with the 对应于动物的寿命
highest saturation index the lowest 最高的饱和指数
polyunsaturated fat in their tissues 组织中最低的多不饱和脂肪
have the longest life expectancy and a 预期寿命最长，其中
lot of that is related to thyroid 很多与甲状腺有关
protecting your rights well I so I'm 保护你的权利 我
assuming that you're pretty saturated 假设你现在已经很
then for being 82 and you are just the 饱和了，因为 82 岁，而你只是一个
epitome of health and so I assume based 缩影 健康，所以我假设
on your diet you're pretty saturated 根据你的饮食你已经很饱和了，
then huh I don't either completely ideal 嗯，我也不是完全理想的
diet it takes a lamp to prepare food I 饮食 准备食物需要一盏灯 我
had to get rid of all of the toxic 不得不
plants in the 1930s man did the lab 在 1930 年代去除所有有毒植物 实验室的
intended to demonstrate that taking out 目的是证明去除
all of the fat would cause a deficiency 所有脂肪会导致
of the essential fatty acids but this 必需脂肪酸缺乏，但这
guy had had like one headaches and blood 个人曾经喜欢 一次头痛和
pressure problems after I think it was 血压问题，我认为
three or four months on this fat-free 在这种无脂肪饮食三四个月后
diet he stopped having his headaches ，他不再头痛
and his blood pressure normalized and as ，血压也恢复正常，
long as there is any information about 只要有关于他的任何信息，
him after that diet he never had a 他就再也没有
recurrence of his health problems so far 复发 他的健康问题
from producing deficiency diseases at 远未在
this extreme laboratory to find that 这个极端实验室产生缺陷病，发现
free diet cured this lifelong health 免费饮食治愈了这种终生的健康
problems wow that's incredible so there 问题哇，太不可思议了，所以
is some validity to watching your fat 观察你的脂肪
intake and making sure that you have 摄入量并确保你有
good glucose intake and so where does 良好的葡萄糖摄入量是有一定道理的，那么蛋白质在哪里
protein fit into all this what are your 适合所有这些你
favorite sources of protein for lowering 最喜欢的蛋白质来源是什么，用于降低
cortisol and increasing those hormones 皮质醇和增加
we've been talking about like 我们一直在谈论的那些激素，如
progesterone and testosterone and dat a 黄体酮和睾丸激素 rone 和 dat
gelatin happens to be fairly close to an 明胶恰好是
ideal protein for an adult milk protein 成人乳蛋白的理想蛋白质
of tryptophane cysteine these are ，色氨酸半胱氨酸这些是
pro-inflammatory amino acids that are 促炎氨基酸，
used in growth is ideal for drawing and 用于生长是理想的绘图并
has anti-inflammatory anti stress 具有抗炎抗应激
factors but for an adult I think it 因子，但对于成人 我认为它
should be supplemented with something 应该补充一些
like gelatin as an extra protein which 像明胶这样的额外蛋白质，它
lacks that the pro-inflammatory growth 缺乏与促炎生长
related amino acids so that's 相关的氨基酸，所以这很
interesting so you could almost do like 有趣，所以你几乎可以
a blender morning coffee with a little 像搅拌机早上喝咖啡一样加一点
collagen gelatin and some milk and make 胶原蛋白明胶和一些牛奶，
almost like a little protein smoothie 几乎像 一点蛋白质冰沙
that way with a little coffee huh all 这样加一点咖啡
right yeah I I use about 8 or 9 ounces 嗯 好吧 我用大约 8 或 9 盎司
of milk with announcer to have extremely 的牛奶和播音员来制作非常
concentrated coffee for my 浓缩的咖啡对我来说
you sound like an espresso lover that 你听起来像一个浓缩咖啡爱好者
sounds like a concentrated coffee that's 听起来像浓缩
an espresso and that's what I love too 咖啡 那就是浓缩咖啡 我也很喜欢
that's true ，这是真的，
well dr. Pete I could go on and on and 博士。 皮特 我可以继续说下去
on but I know that you are getting ready ，但我知道你正准备
to work on your next newsletter and so I 为你的下一份时事通讯工作，所以我
want to touch on that a little bit I 想稍微谈谈我
want to let people know that they can 想让人们知道他们
actually sign up for your newsletter 实际上可以注册你的时事
which is amazing and they can sign up 通讯 很棒，他们可以
the to receive it through the mail or 注册以通过邮件或电子邮件接收它，
also through email and it's $28 I 我
believe for email the newsletter and 相信通过电子邮件发送时事通讯是 28 美元，
then it's 30 is it $38 to get it through 然后是 30 美元，通过邮件接收它是 38 美元
the mail yeah and that's for 12 monthly 是的，这是 12 个月，
yeah and they can do that by emailing 是的，他们可以 通过在 gmail.com 上通过电子邮件发送
Rae Pete's newsletter at gmail.com and Rae Pete 的时事通讯来做到
I'll have all that information in this 这一点，我也会
in the show notes as well and I also 在节目说明中提供所有这些信息，我也
want to encourage you guys to go check 想鼓励你们去
out all of his articles at Rae Pete calm 看看他在 Rae Pete 上的所有文章冷静，
because that's where you're really going 因为那就是那里 你真的
to get just a cornucopia of information 会得到一堆信息
that will just blow your socks off so ，这些信息只会让你大吃一惊，所以
dr. Pete I just so appreciate your time 博士。 皮特我非常感谢你的时间
I love love love talking with you and I 我喜欢和你聊天我
sorry we had a little connection issues 很抱歉我们今天有一些连接问题
today but I really will take any part of 但我真的会接受
you that I can get so I appreciate your 你我能得到的任何部分所以我很感谢你
time today okay and you guys stay tuned 今天的时间好吧，你们请继续
for more hopefully next time we can talk 关注 更有希望下次我们可以
about the thyroid a little bit more dr. 多谈一点甲状腺博士。
Pete if that's okay with you okay sounds 皮特，如果你没问题的话，听起来
good thanks everybody for listening bye 不错，谢谢大家现在收听再见
for now
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