食物长寿李威廉 William Li

Growth Minds with Sean Kim⋅3d ago

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01:18 如果我们遵循自身内部的运作机制，身体自身的系统就能与食物建立更健康的关系。

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02:26 世界上最健康的社会和饮食文化（例如地中海和亚洲）将食物与健康紧密联系在一起，人们享受食物，不暴饮暴食，偏好对自身有益的食物。

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03:55 我们正在回归食物的本质，重新审视便利、廉价和令人上瘾的食物是否真的对我们有益。

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05:40 如果我们不生活在食物丰富的社会，我们可能一天一餐就能生存。

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09:28 人们过去一日三餐的习惯与农业社会中人们的作息时间和体力劳动需求有关。

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10:34 食物是我们的燃料，热量是衡量燃料的单位，身体会告诉我们何时需要补充燃料。

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13:27 吃整个水果比喝果汁更好，因为果汁中糖分含量高，而整个水果含有纤维和其它有益物质。

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14:41 建议食用整个水果而不是果汁，如果要喝果汁，最好自己榨汁并保留纤维。

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15:22 相信你的身体，会告诉你应该做什么。

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16:30 我们正进入一个自我负责的时代，人们开始意识到自己的健康由自己掌控。

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18:49 与其对不健康的生活方式进行批判，不如引导人们在享受生活的同时保持健康，这需要适度和个性化。

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20:19 享受生活，但要适度。

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21:32 追寻你的热情，但要适度。

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23:02 长寿是一个个人目标，而科学研究正在帮助我们了解长寿的秘诀。

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25:31 长寿的人通常拥有良好的免疫系统、心血管健康和肠道健康。

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27:30 我们的身体每天都会产生数千个潜在的微小癌细胞，但强大的免疫系统会清除它们。

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31:44 天然食物中的多酚类物质能够激活人体自身的防御机制，例如增强免疫力和心血管健康。

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34:11 蓝莓中的花青素可以增强免疫力和心血管健康。

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35:18 每天食用一杯蓝莓可以增强免疫力约30%。

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40:55 各种食物都含有不同的生物活性物质，可以增强不同的身体防御机制。

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44:44 食物可以激活体内储存的干细胞，有助于修复和再生。

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45:11 黑巧克力中的黄烷醇可以刺激干细胞的活性。

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47:21 运动、减压和睡眠等因素可以帮助我们培养更多的干细胞。

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48:10 干细胞具有修复、替换和再生的作用，对长寿至关重要。

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49:55 有机食品中多酚类物质含量更高，因为植物需要通过产生多酚类物质来修复自身损伤。

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52:33 有机种植的草莓和咖啡中，花青素和绿原酸的含量分别是普通种植的3倍。

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56:14 应优先选择有机种植的色彩鲜艳的水果和蔬菜。

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56:45 薄皮水果应优先选择有机种植的。

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58:06 研究表明，杀虫剂会渗透到苹果皮中，无法清洗干净。

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59:09 我不主张极端的饮食方式，而提倡可持续的健康饮食。

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01:00:19 建议在当地农贸市场购买新鲜农产品。

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01:01:42 鸡蛋对大脑和眼睛健康有益，但应选择来自健康鸡的鸡蛋。

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01:03:56 健康的鸡蛋蛋黄颜色应该是橙红色。

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01:07:14 我不认同那些有选择性地引用证据来支持其观点的健康网红。

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01:09:23 历史证据表明，人类是杂食动物。

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01:11:02 限制性饮食通常难以长期坚持，而健康饮食应该是可持续的。

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01:12:41 极端饮食会对身体产生影响，但关键在于能否长期坚持。

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01:13:37 如果只能选择一种饮食方式，我建议选择植物性饮食，因为有益于肠道健康。

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01:14:59 建议人们遵循自己的直觉，选择自己喜欢的食物，适量食用。

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01:18:57 建议人们选择有机食品，或者选择色彩鲜艳的水果蔬菜，适量食用。

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01:20:49 脚部问题可能是身体健康问题的预警信号，例如糖尿病患者的足部神经病变。

◉ 我认为，如果我们遵循自身内部的运作机制，身体自身的系统就能与食物建立更健康的关系。

01:18

internal wiring, the operating system that is in our body will actually be able to have a healthier relationship with food. I think what's happened is that food in a modern industrialized high pressure society with a lot of advertising, with a lot of peer pressure, with a lot of 语法解析

01:41

emphasis on weight loss, fitness, you name it. You take that box and you throw all these complex social dynamics into it. 语法解析

01:55

we wind up actually getting further and further away from our hardwiring, our operating system of our body. And then we are stuck rummaging around the pantry at 3 a.m. or the fridge at 3 a.m. and then feeling guilty about it. So what I would tell you is that if you look at the healthiest societies in the world and the healthiest food cultures, and two of them that spring to my mind from the research I've been doing is in the Mediterranean and also in Asia. 语法解析

◉ 世界上最健康的社会和饮食文化（例如地中海和亚洲）将食物与健康紧密联系在一起，人们享受食物，不暴饮暴食，偏好对自身有益的食物。

02:26

Both cultures have long had food cultures that intertwine with health. In the Mediterranean, what you eat is part of who you are and who your people are, your tribe. And there's a great deal of pride in it. People eat together. They cook traditional recipes. They enjoy their foods. They tend not to overeat. And they tend to prefer what… 语法解析

02:53

I mean, their bodies are trained to prefer and their culture is trained to prefer what works out for them, which happens to be very healthy. And I think the same in Asia. If you take a look at Japan, Korea, China, Southeast Asia, very much the food is part of the culture and the health is part of the intertwined of the food culture as well. In westernized countries, 语法解析

03:19

And the Mediterranean is also the West, but with a lot of Eastern influence. In Westernized societies, I think that, you know, you wind up just having the need for speed, 语法解析

03:29

convenience, cheap, tasty, fire and forget kind of culture. I think that's what kind of has gotten us off the rails. Good news is that I think we're getting back on the rails and the rails that we're getting back onto is getting back in touch with our own bodies, our own instincts, our own human instincts, and our search for satisfaction that aligns our love with food, with our love for health. 语法解析

◉ 我们正在回归食物的本质，重新审视便利、廉价和令人上瘾的食物是否真的对我们有益。

03:55

Yeah, I mean, we can definitely talk about how that's changing. We're just talking after that I spent a lot of my time in Brazil. And to see the contrast of grocery stores here in the US from Brazil, Brazil is also it can be very industrialized. But I just saw it such a contrast of like the prepped meals sections that are here in the US. If I go to any of the Whole Foods or any grocery store, it's just full of meals that have already been prepared. And 语法解析

04:22

versus if I go to Brazil or Colombia, its majority of it is still just kind of like raw food that you have to go out and cook in your own kitchen. And it's just such a contrast. And it made me really think about like how food and just the meals that we've had have evolved over history. 语法解析

04:40

One of the things I think about is like, where even did this idea of us needing to eat three meals a day come from? This idea of breakfast, lunch and dinner. Is that something that our ancestors and the hundreds and tribes like? Is there any science to that? Just as your experiences as a food scientist, I'm just curious to know, it's like, is there any research back reasons why we should have three meals versus six or one? 语法解析

05:09

Yeah, well, there are lots of theories about how often you should eat. And if you take a look at some of the trends on fasting, intermittent fasting, time-restricted eating, you know, is eight hours, 12 hours? What is the right, quote, right biohacked number for us? You know, I would tell you that if we didn't live in a culture of abundance, right? 语法解析

◉ 如果我们不生活在食物丰富的社会，我们可能一天只吃一顿饱饭就能生存。

05:40

where we would have to eat what we killed kind of thing, you know, or eat what we found. We would have to, we would still survive. We'd probably survive on one meal a day, one good meal a day. We'd be hungry. And there's nothing wrong with being hungry. I think that, you know, what's really changed from the 1950s to present day is going from, 语法解析

06:07

an age of moderation and maybe scarcity in many cases to an age with greater wealth, greater abundance, greater convenience. And by the way, all of those things led to industrialization. 语法解析

06:21

industrialization is one of the most useful things for humanity as a whole because you can scale, right? So you're in a tech world. Everything is about, you know, getting something going and then scaling it, right? Scaling for success. Well, that's what we did with food. And so sometimes you get to this point earlier before we got… 语法解析

06:41

live, you know, we were talking about how scaling, the success of scaling can actually eclipse itself and collapse everything you've tried to do. Yeah. Right. So many of these big institutions that have been so successful, when you get bigger and bigger and bigger and bigger, finally it kind of implodes. It can't handle its own weight. And I think, you know, in a way, that's what we've come to with food as well. 语法解析

07:04

We've made food so ubiquitous, so cheap, so convenient, so engineered to be addictive that we now are waking up, I think, as a society. 语法解析

07:16

to say, wait a minute, what have we done here? We don't feel good doing this. It's cheap, it's our habit. You know, most of us have grown up in our childhood with convenient foods, fast foods, easy to eat meals. And then when you're in college, of course, everybody's making their ramen or whatever is fast and cheap for a college student. 语法解析

07:39

But I think that there's a return to basics that is happening in the world now. And when it comes to food and health, it's re-examining, should I be eating the most convenient, cheap, and addictive thing? And the answer I can tell you as a scientist and as a doctor is no, our body doesn't like it either. Yeah, it's hard to, and we just have to talk about 语法解析

08:07

how we're getting back into the basics. I think it's great conversations like this for people to be informative that maybe they didn't learn in school. But I just remember even like moving from Korea where I would eat like miso soup with rice and kimchi and some basic eggs to moving to Canada where there would just be like corn flakes and Lucky Charms on my table for breakfast. And I just thought for as long as I remember, that's what breakfast is. 语法解析

08:35

And maybe it's a great kind of segue to like talk about the history of breakfast, even I guess more modern breakfast of where that comes from. Yeah, okay. So another big thing to unpack. I'm very interested in history, but I'm not a food or a meal historian, although it's something I'm very interested in. But I will tell you, I think that, you know, in a – 语法解析

09:00

rural society, agrarian society, people got up in the morning to work, to grow things. And you got up early to make the most of daylight. You got up as early as you possibly could and worked until you got your work done or it got dark, right? And so it's true, our metabolism tells us we need energy to be able to do our physical labor, our activities. 语法解析

◉ 人们过去一日三餐的习惯与农业社会中人们的作息时间和体力劳动需求有关。

09:28

So this is part of that hardwiring I was alluding to earlier. You know, our food is our fuel in the same way that if you drive a car, 语法解析

09:40

that uses gasoline. When you go to the pump, you know, you put the nozzle into your fuel tank and you fill it up. That's the fuel for your car, the engine of your car. To run your car, to go from point A to point B, you need to fill up with fuel, petrol, gasoline, whatever you want to call it. Liters or gallons is how we think about it at the filling station. And you don't even think about the fuel until you start running low. 语法解析

10:06

Similarly, our body is hardwired so that the fuel we need for our engines of our body, which includes our health, actually comes from food. So we don't call them liters or gallons, we call them calories. So that loaded word of calories is actually a lot simpler than most people think, and it doesn't come with the emotional baggage. Basically, your food is your fuel. We don't call them gallons like in a gas station, we call them calories. 语法解析

◉ 食物是我们的燃料，卡路里是衡量燃料的单位，身体会告诉我们何时需要补充燃料。

10:34

You put calories in, you fill up the tank. Now you can actually go and you don't need to think about food until you're running low on food because our operating system will tell us when our fuel tank is low. Just like when you're driving around in your car, you don't even think about how much gas is in your tank until you glance at the fuel gauge and it's low. Now all you can do is be obsessed by thinking, where am I going to get my next thing? That's how our body works as well. So 语法解析

11:02

in the morning for breakfast, I mean, if you know that you're gonna need energy to be able to do your work, sure, let's have some breakfast, all right? And what are you gonna eat? You're gonna have fuel choices. Now you're talking about choices. 语法解析

11:16

What choices do we have? Well, now we actually have convenient, cheap choices that are the things that you learn when you were in Canada. It's sort of like the school or the early breakfast stuff with the commercial cereals. But actually in many cultures, as you know from Asia, you have a bowl of soup or a bowl of noodles or you have… It's simpler, it's different. Every culture has their own thing. However… 语法解析

11:44

I would say most of the convenient foods that we and kids certainly associate with breakfast today. I mean, listen, I grew up with have a bowl of cereal. It's got some fun characters, colorful characters. Maybe there's a prize inside. There's a tiger. Exactly. And then you watch cartoons and you see the cereal advertised. My mom, when I grew up, said, “Oh, you make sure you drink orange juice.” 语法解析

12:12

Well, you know, there was like an orange industry council that really was pushing for that to be part of the message. How important is orange juice every morning? Yeah, not that important. It's a lot healthier to eat just a whole orange. By the way, here's a little nugget, a little hack that people might not realize. Orange juice, it's great. Like if you get fresh orange juice, 语法解析

12:36

It's great, it's got, if you want to get it with pulp, because the pulp has a fiber and you get all the other bioactives. Citrus juice has a lot of polyphenols. You get it with pulp, you get fiber, all right? And it tastes great. Like I could guzzle, I remember when I was a kid, I would guzzle many tall glasses of orange juice. However, the problem is that you're drinking a lot of sugar 语法解析

13:00

Now, regular sugar and fruit is probably fine. Okay, in fact, I know it's fine because it has a lot of other things. But do you know how many oranges it takes to make one tall glass of orange juice? Just to freshly do that? Yeah. Five, six? Takes eight oranges on average to create one. You were just squeezing orange, right? Not that much comes out of one half of an orange. So you need eight of them. 语法解析

◉ 吃整个水果比喝果汁更好，因为果汁中糖分含量高，而整个水果含有纤维和其它有益物质。

13:27

If you look at the amount of sugar that's in eight oranges, that's a huge amount of a big sugar load. Now, like I said, there's nothing wrong with sugar in fruit if you have it in the whole fruit, because I could give you, if we went out to breakfast and we had oranges, for example, citrus, you and I would probably eat one orange for breakfast. We'd never eat eight oranges. Right. And in one orange, you only get the sugar from one orange, but you get all the fiber. Mm-hmm. 语法解析

13:55

Now you get all the polyphenols as well, right? So the hack is that actually eating a whole single fruit is much better than the tall glass of the same fruit in juice form. Because the juice form also probably has less fiber for you to actually be able to 语法解析

14:12

ingest all of this sugar without it affecting your body. - Yeah, I mean, okay, that's a whole other conversation about the fiber and the sugar. I will tell you that, you know, like I always recommend if you're going to, I'm not against juice, but I'm saying that drink, eat the whole fruit versus the juice is always going to be better for you. You're going to get juice, get it with the fiber, make it yourself. And if you have a juicer, you know, like there are systems within many juicers that will actually deliberately extract the fiber so you get the pure liquid, the filter, the liquids filtered out. 语法解析

◉ 建议食用整个水果而不是果汁，如果要喝果汁，最好自己榨汁并保留纤维。

14:41

The fiber, the puck that comes out of these juicers, you want to use that. I mean, you can put it in your garden or your compost, but it's actually – the fiber is good stuff as well. Yeah. Yeah, got it, got it. Yeah, just – because I know there's a lot of people that advocate for not even drinking juice and everything. So it's a confusing world out there where – 语法解析

15:03

someone is promoting this and they may be an influencer and it's hard to know who to believe with this kind of stuff, right? Unless it's data backed. That's why you want to believe your body. Okay. Your body will tell you what you should be doing. And I think that this is more and more important. Like I said, we live in an age of abundance. 语法解析

◉ 相信你的身体，它会告诉你应该做什么。

15:22

And it's not a new age. We've been living in an age of abundance since the 1950s. So look at 70 years of pretty much being able to be the kid in the candy store. You can do whatever you want, get whatever you want. It's all colorful around us. So really, you know, I think that one of the things, the other thing that's actually, I think, 语法解析

15:44

evolving in our society, modern society, one of the things that's evolving in our modern society is really, I think we're starting to enter into an age of accountability, self-accountability, right? So if you realize that 语法解析

16:00

My health is my business. I'm responsible for it. I don't have to wait for a doctor once a year to actually tell me what I should do. And then the other time I can do whatever I want. No, I actually am accountable to myself. And I think that's really where the awakening is in society now. Like people are beginning to realize, hey, you know what? It's up to me. It's self-determination. I get to decide my fate. And by the way, you can see this really well in the longevity crowd. 语法解析

◉ 我们正进入一个自我负责的时代，人们开始意识到自己的健康由自己掌控。

16:30

People like Brian Johnson, who takes things to a very, very interesting extreme about self-testing. He wants to know what's going on. I don't have a problem with it. I can't do that myself. I wouldn't do it myself. But I think that he and the longevity movement, Dave Asprey's of the world, they are asking the question, 语法解析

16:53

What are you doing for yourself, to yourself, and how do you know? Right? And so I think that people who want to live long and live well are definitely looking inward. They're looking at the mirror. They're looking inwards. They're seeing how they feel. Not everybody has to be a biohacker. 语法解析

17:10

to, I mean, I've used that term a couple of times. Not everyone has to biohack. You just have to actually be more in touch with yourself and your body. And I think that's true regardless of what you're talking about. If you want to actually be in better balance, you need to be first true and in line, in tune with yourself. 语法解析

17:28

Yeah, it's so interesting. And you mentioned Brian Johnson, just the level of extremity that he takes. And I think for me personally, I think he's doing a great service to humanity because I think it's always interesting to study the people that have gone the extremes, not to try to mirror them necessarily, but to try to extract some of the learnings that he's gone and sharing for free to the world. 语法解析

17:50

Yet it's so polarizing. Like you have a band of people that love him, yet there's a bunch of haters also, maybe even a greater number of people that hate on him and the people that are at those extremes. And it makes me think about really, to me, it's kind of a reflection of how they feel about themselves. And I'm curious to know from your perspective, like, 语法解析

18:14

the balance of trying to live a healthy life where in many ways you're restricting yourself from eating sweets and all these things. 语法解析

18:23

yet also thinking about the longterm of feeling good, living longer. How do you balance living a good life, living the life you want with freedom while making sure you're taking care of yourself? Cause that's, I think that's the biggest reason of why people may be hating on folks like Brian Johnson or some other people that go to the extremes. Well, listen, I love that question because, you know, uh, as a doctor, I see patients all the time, uh, 语法解析

◉ 与其对不健康的生活方式进行批判，不如引导人们在享受生活的同时保持健康，这需要适度和个性化。

18:49

And many of the patients are not that healthy. You're talking about the typical American patient is overweight, might have smoked depending on their age at an earlier age, probably drink too much alcohol. And you know, you get people who are not in good shape. And I'm actually, my approach to working with those individuals on health, you can work on disease. 语法解析

19:16

take a look at what their numbers are, write a prescription, send them to a specialist to do X, Y, or Z. That's bread and butter medicine. But if, if what I like to do is to work with people on their health. All right. And if you work with somebody who is overweight, smoking or former smoker drinks too much, and you approach them with judgment and say, you're a bad person by doing this, don't do it. Don't do this. Cut this out, cut that out. 语法解析

19:42

That type of messaging actually completely goes against the grain of human nature. Human nature abhors deprivation, restriction, limitation, elimination. Think about it. When we were kids, if your mom or your teacher told you you can't do something, what do we think in our brain? That's exactly what I want to do. Exactly. Thank you for bringing that up. I wasn't even going to do it, but now that you mention it. 语法解析

20:06

Now you got me thinking about it, right? Okay. So, and I think that that's really where I come into sort of counseling and advising people. I say, look, you know, life is for the living. 语法解析

◉ 享受生活，但要适度。

20:19

Meaning that in two ways, you know, you want to enjoy your life as you live, as you go forward. However many years you want. Some people want a lot. Some people don't care. All right. And but whatever number of years, whatever the number is, however many birthday candles you want in your cake. All right. You want to actually enjoy your life. So enjoyment is a very is a highly personal thing. All right. And this is where individualization matters. 语法解析

20:47

If you love to read books, then read more books. If you love to, if you are a bon vivant and you like to go out to, or a gastronome, and if you're a gastronome and you like to go out to eat, 语法解析

21:02

You should do it. All right. And I think the key thing for health as it relates to pursuing the passions that we all have, everyone has some passion. Even people say like, I'm a boring person. I don't like anything wrong. If you really look again, this is being in touch with yourself inside. If you look deeply inside, there'll be something that you resonate with for sure. You know, if you actually pursue, take the time to figure out what you're passionate about, pursue them. 语法解析

◉ 追寻你的热情，但要适度。

21:32

but do it with moderation. I think that's the formula for balancing pleasure and health at the same time. Most people don't go wrong if they actually kind of stay within the lanes that way. Yeah, exactly. And I think for someone like Ron Johnson, this is what he enjoys. Like it's his own, for his perspective, he's not suffering in any way. This is like, 语法解析

21:59

He gives him energy, it gives him purpose. Like it's, you should just let him live his life. Right. It's, it's interesting. Well, I listen, I view, um, people who are interested in exploring extremes 语法解析

22:12

to be pioneers of sorts. They're taking one for the team, they're helping us discover new things. Yeah. And it's up to them, you know, I think it's their, they're making their own human contribution of sorts, as long as they're sharing it. So I don't hate on people like that. I actually think it's really cool that somebody would, is able to be the human experiment. Yeah. 语法解析

22:35

But I do – and I think that the important thing is to learn from that, not to try to emulate that. Yeah. Yeah, because it may just not fit within your lifestyle, your goals, your values. How do you think about that? Like do you have desires to live to 120, 150, 180? Look, my own personal view is longevity is – it's a personal goal of mine. And I – 语法解析

◉ 长寿是一个个人目标，而科学研究正在帮助我们了解长寿的秘诀。

23:02

I think I have some street cred for it as somebody who's really into prevention and into health and into using food as medicine. But my uncle also lived to 104. My great uncle lived to 104 years old. Independent, sharp, 语法解析

23:20

uh uh you know he had community support but you know he he made it all the way to you know uh beyond the centenarian he almost got into super centenarian or super aging world and by the way here's an interesting question for you uh sean when we were young younger right like you always look at living to a hundred to be this magic number big goal yeah right forget about today's conversation people talk about living to 300 whatever 语法解析

23:49

But 100 has always seemed to be that glass ceiling for humans. Yeah, three digits, yeah. You know how many people are actually 100 years old, have made it to 100 and above, like living on Earth right now? Take a guess, random guess. How many people have made it to 100? In total? I don't know. Not in total, but not in history, but just like alive right now. Like today that are alive. I have no idea. Yeah. 语法解析

24:19

Random guess. 20,000, 30,000? 700,000 people are alive today who are 100 or older. So it's not a rare thing. Yeah. I mean, you know, in the context of 8 billion people, it's not that common. Yeah. But if you look at a trait of living to, if you look at an accomplishment of living to 100, not a trait, if you look at the actual achieving the goal of living to 100, 语法解析

24:49

It's not that rare. Okay. I mean, you're talking about 700,000 people. The good news is now we have science. We have research that is able to be applied to that huge number of people to take a look at what are we discovering about what makes it, what's the common denominator in people who make it to 100 or above. And we're actually beginning to find that out. Many of the commonalities that are being discovered of people who live to 100 and above 语法解析

25:17

are the ones that you might naturally expect. They've got good immune systems, all right? Why is that important? Well, a good immune system allows you to ward off and dodge infections that would kill you. 语法解析

◉ 长寿的人通常拥有良好的免疫系统、心血管健康和肠道健康。

25:31

now before the 1930s most people made it to 40 50 maybe that was considered long old age because infections took you out when you were in your 20s or 30s or maybe even childhood all right so you know although we do criticize somewhat appropriately the overuse of antibiotics antibiotics are a revolution for health so you don't want to throw the baby out of the bath water yeah but for people who are living to 100 they got good immune systems 语法解析

25:59

We now know immune system not only helps you defend against invaders from the outside like bacteria and viruses, but we also know that a good strong immune system helps protect you from invaders inside your body like cancer cells. All right? So we're all forming cancers inside our bodies all the time. We are made of 40 trillion human cells. 语法解析

26:22

They're dividing all the time. Mutations occur just because you can't copy-paste yourself without making a mistake. Every time you make your cell replicates itself, copies itself, it's called a mutation. Something abnormal occurs, and that little mutation can turn into a cancer. All right, here's another pop quiz for you. Oh, no. If I told you that our body is made of 40 trillion cells… Yeah. 语法解析

26:50

And every mistake that's made in copying and pasting the cell is a mutation. Every mutation can turn into a cancer. Do you know how many mistakes occur in our body? Every copy paste mistakes occur in our DNA every 24 hours. 语法解析

27:06

Oh, boy. Can I use Chachi Piti for this? Just take a guess. So we have 40 trillion cells, how many gene mutations do we have every day? Yeah. I don't know, 100,000? It's actually 10,000 mistakes that are made every day. And the reason I'm actually pointing this out is that numbers matter, right? So when I tell you that 10,000 mistakes are made every day, there are mutations at the DNA level. 语法解析

◉ 我们的身体每天都会产生数千个潜在的微小癌细胞，但强大的免疫系统会清除它们。

27:30

We have these 10,000 potential microscopic cancers that are forming in our body every day. How come we don't get cancer every day? How come more people don't get cancer? So the patient who is diagnosed with cancer always says, why me? As a researcher, I say, well, why don't more people get cancer? And the answer lies in part because we've got a strong immune system. Our immune system is an army of super soldiers that are in our body that conduct surveillance, they patrol. 语法解析

27:58

When they find these abnormal microscopic cancers, they wipe them out. And that's why we don't get cancer more often. So in the super agers, the centenarians, the 700,000 people that have made it to 100 today, all right, they've got good, strong immune systems. They're protected from infection. 语法解析

28:15

all right from the outside world they're protected from cancer on the inside world hey if you remove infection and cancer you've removed some of the common causes of mortality right they also have good vascular health now i'm a blood vessel researcher i study angiogenesis that's how the body grows blood vessels so i know that there are ways food diet lifestyle can help your circulation become healthier people who live to 100 and above 语法解析

28:43

have really good circulations. Their blood just flows along that 60,000 mile channel of highways and byways that deliver the oxygen that we breathe and the nutrients that we eat to every single cell in our body. You want to live to 100, you got to have good circulation. You got to actually have a good immune system. And then here's something really interesting being discovered in the centenarians and super agers. They've got good gut health. 语法解析

29:11

We all heard about gut health, right? The microbiome, the 39 trillion healthy bacteria, the ecosystem that lives in our gut, that does a lot of things, gut brain, gut immune, gut circulation. Turns out that super agers have been discovered to actually have four specific bacteria that are at higher level in their poop, in their gut microbiome, than in people who don't make it that long. That's cool. 语法解析

29:40

We're beginning to biohack, you know, the super agers to try to figure out what is it about them that separates their success from 语法解析

29:50

from everyone else. And to me, that's what's exciting about being alive today. That's what's exciting about wanting to balance longevity with a rich, enjoyable life is that we can get some clues from the people who are doing these extreme biohacking, but there's also real bonafide research to figure out how do we get a better circulation? That's what I study. How do we get better immunity? I also study that. How do we get better gut health? And that's really where this… 语法解析

30:19

Self-determination, accountability comes into play on how we make these decisions that for food, whether you eat three times a day or one time a day, whether you fast or don't fast, this is all up to us. And that's why I think health is self-determined. It's a very important concept. Yeah, and I think this is why you talked about gut health. 语法解析

30:40

you know, I remember growing up, every little infection that I thought I had, my doctors would just prescribe antibiotics. And I would just take them because I, for lack of information, didn't realize what I was actually doing in terms of killing the gut health, the good gut health. And you were a kid. And I was a kid, yeah. 语法解析

30:59

And, you know, I don't want to blame my parents for it or anything like that. But it's just the information that we have today is just so vast. But it's really up to the people that you mentioned to gain information, like on this podcast, and to actually take accountability for it. Talk to me about, you know, vascular health and immune health, immune system. What are some of the things that people can eat, people can do to actually improve those things today? 语法解析

31:27

Well, you know, Mother Nature is really smart. When she created foods, all right, fruits, like let's talk about whole foods, whole plant-based foods for a second. All right, when she created fruits and vegetables, nuts and legumes, all right, spices and herbs, 语法解析

◉ 天然食物中的多酚类物质能够激活人体自身的防御机制，例如增强免疫力和心血管健康。

31:44

healthy oils, I can tell you that the polyphenols that are present. Now, most people have heard of what a polyphenol is. It's a chemical that we call bioactive because it's found in food. And when you eat it, it actually activates processes in your body, right? So listen, in the conversation about food, we started this out. 语法解析

32:09

So much of the messaging about food has been negative. And so much of the effort has been looking at the bad things about food and the bad guys who are making bad foods to make us bad people, right? I mean, it's a very negative kind of narrative that's developed. But what I do is I look at what are the good things that are in foods and what are the things that 语法解析

32:33

more aware people can enjoy by eating those types of foods. Most of them now, by the way, come from whole plant-based foods. So the, you know, and you talked about growing up in Korea, I spent a gap year in the Mediterranean. My background is Chinese. I spent some time in China as well. I mean, listen, most people in these health cultures, healthier cultures, they eat whole plant-based foods as part of their staple. Hmm. 语法解析

32:59

You know, and by the way, when you cook vegetables, you take this huge pile of vegetables and you cook them down or ferment them down. You can turn it into a little pile of vegetables that you can actually eat, but you're getting the benefit of the whole big stack. Only in America is the idea of eating vegetables, eating raw vegetables as the primary. How much salad can you eat? Well, you know, probably not that much because you could fill up a, 语法解析

33:22

with a lot of lettuce, that probably more than you'd want to eat. How much kimchi could you eat? That's a lot of vegetables kind of fermented down into a little fork full or a chopstick full, right? So again, I think that culture tells us a lot about it. But as it relates to vascular health and immune health, 语法解析

33:43

The way that mother nature has arranged many of these bioactives, the polyphenols, they will actually have multiple job descriptions. So the same polyphenol that's good for immunity could be good for vascular health, blood vessel health. Give you an example, blueberries, all right? Blueberries are these little tiny potent health bombs in a positive way. They contain anthocyanins, all right? Anthocyanins are one of the bioactives, one of the polyphenols, 语法解析

◉ 蓝莓中的花青素可以增强免疫力和心血管健康。

34:11

And you know what they do when you eat a blueberry? Anthocyanins are absorbed into your bloodstream through your stomach. They support your immune system. 语法解析

34:22

And support is kind of a weak word to me as a scientist. They can elevate your T cells, your natural killer cells. These are the members of the super soldier squad, our immune system, that really help us defend against cancer, defend against infection. And this has been studied in humans and just eating blueberries can be very, very healthy for your immune system. How many blueberries do you need? 语法解析

34:47

This is another thing that I study which is food doses. That's really important. If food is medicine and every medicine has a dose, 语法解析

34:57

What's the dose of food? I used to always get really frustrated by the fact that, you know, the kale frond wavers would just say, well, just eat some more kale. Well, how much kale should I be eating? You know, blueberries. How many blueberries do you need to eat? Or how much should you eat in order to get immune benefit? Well, it's about a cup. 语法解析

◉ 每天食用一杯蓝莓可以增强免疫力约30%。

35:18

measuring cup of blueberries a day will actually amplify your immune system about 30% higher than before you ate blueberries. That's a lot. Yeah, exactly, 30%. And a cup is not a lot of blueberries. So here's the other thing for the people who believe that when it comes to health and food, extremes are always the best. You know, a cup of blueberries, I could easily… 语法解析

35:44

eat a couple blueberries for breakfast. I could snack on a couple blueberries. And if you dried your blueberries, you can carry them around and just snack them all day long. By the way, 语法解析

35:54

The blueberries also contain, like dried blueberries will contain fiber, like good fiber. You can have more snacking on the fiber all day, like dried cranberries as well. So they're healthier even for you than just normal, regular blueberries, you're saying? Not necessarily. It's just that they're more convenient, right? So I want to come back to kind of how we've evolved as a culture. We want convenience, right? Yes. 语法解析

36:20

Do I really want to be washing my blueberries every single day? By the way, to wash, here's another little hack, health hack. When you get fresh fruit, you do want to wash them. I don't care if the package says triple wash, double wash. It is true when they triple wash. I recently went to a farm that packages foods for chefs. And I said, show me the triple washing and I'll be darned. 语法解析

36:47

They actually showed me like three flumes with fast-running water where they were actually washing it three times. First one took off a lot of dirt. Second one was a lot cleaner. Third one was crystal clean before it went into the packaging step. And I was very, very impressed. So, you know, I had to suspend my displeased because I was a skeptic about that. But I always tell everybody, when you get it home, 语法解析

37:11

the food, especially if you go to a farmer's market to get it, you definitely shouldn't be washing your food. The little trick hack to wash your food safely is to run it under cold running water for 60 seconds. Okay. 60 seconds. 60 seconds, one minute of washing your food in cold running water. That'll get the, the, the, the, that'll get it. That'll get it clean and you should wash. So blueberries, that's what you want to wash. But you know, I don't know if I, I might want to have, 语法解析

37:39

do something good for my immune system, I might feel like a blueberry in the middle of the day. If I'm at work, traveling, I don't have time to wash blueberries. That's where dried come in. So again, I'm always looking for the simple way to be able to get the same benefits. Now, the anthocyanins in blueberries are good for the immune system, great for your circulation. 语法解析

38:02

So I mentioned that our bodies, each of our bodies contains 60,000 miles worth of blood vessels, the highways and byways of health, all right? When your blood vessels are healthy, 语法解析

38:12

you can be healthy. When your blood vessels are sick, there's no way you don't stand a chance of actually being healthy. So that's why I study blood vessels as a common denominator of both health and disease. So vascular health becomes really important. Anthocyanins, the bioactive, the polyphenol found in blueberries, fantastic for vascular health. So what does vascular health mean? Well, actually, if you take a look at a blood vessel as a tube, 语法解析

38:41

The lining of that tube is called an endothelial lining. It's kind of like a lining of saran wrap, really slippery saran wrap. So anything in your blood that's in your blood vessel will actually flow smoothly to get to wherever it's going. If you have problems in that lining, endothelial problems, vascular problems, then guess what? Things floating in your blood will stick to it. 语法解析

39:05

All right. It's kind of like a sidewalk that's got a lot of holes in it. You're going to trip because your shoe is going to get caught in it. Right. And boom, you're going to actually trip over it. Okay. So that's why you don't want to actually have potholes in your circulation. You want it to be well paved, very smooth, like ice. So I'm going to give you another analogy. You said you spend time in Canada. So hockey is big in Canada. Right. Right. So. 语法解析

39:33

you know for and for anybody who's who is listening or watching and you and you're not a hockey fan basically ice skating rink um the ice has to be perfectly smooth 语法解析

39:43

After you get a bunch of skaters on there, the skates chop up the ice, and so the ice isn't smooth anymore. So you've got to bring a truck out called a Zamboni that drives on the ice. You've probably seen this growing up. And basically, it heats the ice, and it's got a polisher, and it'll take rough ice and make it perfectly smooth. That's what blueberries and anthocyanins can do. It can polish the ice, polish the lining of your blood vessels so that any potholes become smooth again. 语法解析

40:13

So not just blueberries, strawberries, raspberries, blackberries could also do it. All the berries. All the berries can actually help both immune health as well as vascular health. But that's not all. I mean, beyond berries, mangoes can be helpful in that way as well. Obviously, the leafy greens also have polyphenols. And without going into a whole litany of things, if 语法解析

40:37

If you name a food, I could probably tell you what the bioactive is that's been studied by research and what health defense mechanism. Is it your circulation? Is it your gut health? Is it your immunity? Is it your DNA? Is it your stem cells? The whole other thing about longevity, people… 语法解析

◉ 各种食物都含有不同的生物活性物质，可以增强不同的身体防御机制。

40:55

are talking about is like how do you activate your own stem cells for longer longevity? Well, foods can trigger your longevity by helping to trigger your stem cells as well. What's the stem cell correlation with something like longevity? Because I guess people talk about stem cells 语法解析

41:15

therapy often when they have an injury like I know a lot of professional athletes get that when they have some sort of knee injury or neck injury they get stem cell therapy and then it's healed this is this magical thing that heals it but I 语法解析

41:30

But I guess I've never really heard anyone talk about the longevity aspect of what stem cells contribute to. Yeah, well, first of all, let me tell you, because I've worked in the biotech space through my nonprofit, the Androgenesis Foundation. We've been involved for the last 30 years with programs that involve stem cells. I can tell you for the most part, commercial, the available stem cells that athletes can get 语法解析

41:59

are not really ready for prime time. Sure, they work in some cases, but we don't really understand that. Like the pharmaceutical FDA-approved version is still on the horizon. We haven't gotten to it yet. I can tell you, I mean, when it does work, it's amazing. You could take people with like end-stage heart disease and you can actually get them back to be active again. It's absolutely jaw-dropping what I've seen 语法解析

42:25

in clinical trials of stem cells, but none of them have actually been uniformly successful enough yet for an FDA approval in the United States. So I'm just prefacing that by saying the stuff that you go to the strip mall because you have tennis elbow to get an injection in your shoulder or your elbow, I don't recommend that. I know some people do. I don't, just because I know… 语法解析

42:52

the future is gonna hold a really amazing breakthrough in that space. However, our body actually has its own stem cells. So when we're born, basically all of our bodies are made of stem cells. When your dad's sperm at your mom's egg and you were just a ball of cells, all right? You had no face, you had no ears, you had no big toe, you had no liver, heart, kidney, spleen, all right? No brain. 语法解析

43:15

It was, you were just a ball of cells. Well, all those organs that became the future you and me actually were formed by stem cells. Our stem cells are called stem because they can become anything. Let me become Sean's brain. Let me become, you know, your big toe. That's what a stem cell does. And over the course of nine months, those stem cells when you were in your mom's womb did the job to create the little future you. And when you were born, you 语法解析

43:43

there were extra stem cells left over that got stored away. Like, okay, like packed away for future use. How many of those stem cells are left when you were born? 70 million. On average, when we're born, right? When the baby comes out of mom, 语法解析

43:58

Takes his first breath, all right? The umbilical cord gets cut. That's it. No more stem cells. So any stem cell, because the stem cells are actually coming back and forth through the umbilical cord. You've heard of umbilical stem cells, right? Okay, they can be collected. So the umbilical cord is packed with stem cells. You can milk them out and save them, which actually is an interesting thing I did myself. I think that, like, I've actually, as a medical student, I've actually learned how to actually do that. Wow. 语法解析

44:24

So you can watch the stem cells coming out. But I can tell you that when babies are born, those 70 million stem cells are packed away like shirts in a box on the shelf waiting for future use. And foods can activate those stem cells, right? So what are some of the foods that can activate the stem cells? 语法解析

◉ 食物可以激活体内储存的干细胞，有助于修复和再生。

44:44

Well, nobody gets angry when I tell them that dark chocolate can actually help. I'm sure, yeah. Turns out that the flavanols, the polyphenols that are in cacao, cacao is a plant-based food, dark chocolate has more cacao. Now, chocolate as a candy is a confection, but the dark chocolate has more of the plant-based stuff in it, more of the polyphenols, more of the proanthocyanidins, and those bioactives… 语法解析

◉ 黑巧克力中的黄烷醇可以刺激干细胞的活性。

45:11

stimulate those stem cells that are packed away to come out of your bloodstream to start healing. So that's the amazing thing is that we can eat foods to actually get more stem cells to do their job. Now, how does this relate to longevity? Well, at the NIH, the National Institute of Health in the US, there was an effort to legitimize the study of longevity and aging. 语法解析

45:40

Because this field, although people, the quest for longevity has been going on for decades. I mean, thousands. Sorry. The quest for longevity has been going on for millennia. It's really only in the last 30 years or so that we've actually been able to take a real deep scientific dive into longevity. 语法解析

46:00

Is that just technology? With biotechnology and with biohacking, with devices, wearables, with gene research, microbiome research. And I can tell you that the real clues to how to live longer and better come from looking at the opposite. And that is identifying what happens when we age that we might want to counter. Right. 语法解析

46:28

So there's something called the hallmarks of aging that have been discovered. And these are the 10 or 12 arguable, there's more coming down the pike. These are the things that happen to our body biologically as we age. And one of those things is the deficiency of stem cells. Our stem cells get depleted. 语法解析

46:53

So remember I told you we've got 70 million stem cells. Well, when you're out of bullets, you're out of bullets. You don't make more. That's what you have. And that's just- Well, you can make more. And that's a key thing. But if you don't actually, you can actually help to cultivate more stem cells by exercise, lowering stress by sleep. All the things that we know are better for our health. And food is actually one of those things as well. We can nurture more stem cells. 语法解析

◉ 运动、减压和睡眠等因素可以帮助我们培养更多的干细胞。

47:21

by actually eating the right way, moving the right way with exercise, sleeping the right way in terms of having good quality deep sleep. So all these things contribute to our ability to regenerate from the inside out. It's because you use the word healing, which is precisely what stem cells do. 语法解析

47:40

They repair, they replace, they regenerate. And that's really, really critical if you want to actually live long because our bodies need to get replaced. Gotcha. Fascinating. Okay. So we talked about blueberries as a superfood. We talked about, which people are going to love, dark chocolates. Talk to me just about organic food in general. I think this is obviously becoming a great trend now. More people are seeking out organic food, more is being available. But 语法解析

◉ 干细胞具有修复、替换和再生的作用，对长寿至关重要。

48:10

I think some people are so confused about what organic food really means, depending on the different categories as well and what foods we should. So maybe we can define what is organic food. How do you define that? Okay. There's a lot of different ways to look at organics versus conventionally grown. Let's talk about it at the level. Let's talk about it in a way that's practical that matters. Go to the grocery store. 语法解析

48:35

you often have two choices. You can buy the regular, we call it conventionally grown products, food products, or you can get the organic version, which is going to be more expensive. All right. And I can tell you when organics came out, maybe 15 years ago. That's it? 20 years ago. Yeah. Not that long ago. Like when they really started to make waves and start to populate our grocery stores. Yeah. 语法解析

49:03

I was really rankled, it pissed me off because sure the food looked better, like it was more beautiful, but you know, you want me to pay more money to buy something with less pesticide, which is accurate, which is how we think about organic foods grown without pesticides more in a natural way. Okay. 语法解析

49:29

uh compared to conventional which is like sprayed with you name the pesticide that people talk about and and and malign right now um yeah i don't want more pesticides but i'd why why should i be paying more money to get less of a bad thing that i didn't want to begin with yeah that's what pissed me off well i changed my mind completely about organic okay i used to be anti-organic now i'm pro-organic you know why because about five years ago six years ago 语法解析

◉ 有机食品中多酚类物质含量更高，因为植物需要通过产生多酚类物质来修复自身损伤。

49:55

I was at a small meeting with botanists. These are people that study plants, flowers, fruits, vegetables. And they taught me something. They opened my eyes to something I didn't realize. But these polyphenols that we've been talking about, we talked about blueberries. Let's talk about strawberries. Strawberries have a polyphenol called ellagic acid. 语法解析

50:18

Elagic acid is what makes strawberries tart. Great strawberry, right? It's sweet and tart, right? So the elagic acid makes a strawberry tart. Elagic acid is a polyphenol, helps your immune system, helps vascular health. So two of the things we talked about. So if I'm going to have a strawberry, I'd love to have a strawberry with more elagic acid, all right? Now, so I talked to this botanist who studied strawberries and I said, help me understand like… 语法解析

50:49

“Why strawberries produce ellagic acid?” And she said, “Oh, well, it's a defense mechanism of the plant.” 语法解析

50:57

Because strawberries, like other food-bearing plants, right, live naturally in the wild, right? They grow in the fields, in the woods, or wherever. And when you grow naturally, what are you going to have? You're going to have little flying things, little bugs landing on the plant, nibbling on the leaves and the stems, all right? And the plant considers that an injury, and the plant will need to heal itself. 语法解析

51:26

So to heal itself, the plant makes polyphenols like ellagic acid in strawberries to heal itself. Now, when we pick that strawberry and we eat it, the ellagic acid also heals our body. But it was originally a plant healing thing. So… 语法解析

51:43

This is what I learned from the botanists. They said, so think about it. If you grow in a more natural way with natural environment with insects nibbling, the plants aren't going to look as pretty, but they're going to have more polyphenols because they need to heal themselves more. Now, compare that to a strawberry plant growing in a way where you're treating with pesticides. Man, those fields look good. There's hardly any bugs at all. 语法解析

52:09

Leaves are perfect. Stems are perfect. No nibbling. Guess what? That strawberry doesn't need to make as many healing substances, so the polyphenols are lower. Yes. All of a sudden, this light bulb went off in my head, and I said, wait a minute. Are you telling me that organically grown food are going to have more polyphenols? And the answer was yes. True for strawberries, true for coffee, true for almost any food. 语法解析

◉ 有机种植的草莓和咖啡中，花青素和绿原酸的含量分别是普通种植的3倍。

52:33

food that we've studied looking at organic versus non-organic. It's got more polyphenols in it. In fact, for coffee, there's a polyphenol called chlorogenic acid. Three times more chlorogenic acid in organically grown coffee compared to conventionally grown coffee. Three times. All right. By the way, it's the same number of three times for strawberries for elastic acids. Well, now this is why I changed my mind about organics. I am more than happy to pay a little bit more 语法解析

53:01

to get three times more of the good stuff that's gonna be good for my health. You see what I'm saying? Yes. And it's gonna taste better as well. So I think the practical aspect that I wanna share with people listening to this is that organics, our knowledge about plants is evolving. We now realize that when plants are grown in a more naturalistic environment, which is also by the way, what's happening with regenerative farming. 语法解析

53:29

right rather than big factories big spraying pesticides and you know like like really um brutalizing the soil if you really do what we're supposed to do go back to basics treat the soil treat the land well and the land will treat you back well grow good plants in a more natural setting they're going to need to heal themselves they're going to actually have more polyphenols 语法解析

53:52

That's why I actually think eating organic foods, if you can afford them, and by the way, organic is also getting cheaper now. That's really great. You're going to get more polyphenols. And some people say, well, what if I can't find organic foods all year round or I live in a climate that gets really cold? There's no berries. And guess what? Frozen organic foods. 语法解析

54:14

also good because when you when people make frozen foods are picking at their at the peak of ripeness. All right. And they flash freeze it. So you're trapping all the polyphenols. So you want a cheap season year round alternative. Just go for the frozen organic version. Got it. Got it. I think you're also a great person to talk to about this, which is 语法解析

54:34

There's organic everything. So someone that wants to eat organic, it is more expensive, right? So for someone that is on more of a budget, it's probably hard to get organic everything for most people. So what are the foods that… 语法解析

54:48

that we should prioritize eating organic versus the ones that are okay if you don't have to get organic. Like I think bananas I've heard because of the fact that there's a layer on top, you don't have to go organic. So what are some of these other ones that are okay? Right, well, so you just stated bananas have a peel that protects it from pesticides. 语法解析

55:10

So what we're talking about is, I'm not talking about the harm that you want to dodge. Okay, that's fine. Yeah, you don't want to pesticides. But think about the bioactives that are inside. You want more good stuff that's inside the peel. That's true. So I want less bad stuff and more good stuff. So that's what makes organic a good choice. First of all, I think frozen organic tends to be pretty cheap, cheaper. Not the cheapest, but it's less expensive. So that tends to be more affordable and more accessible. 语法解析

55:38

So I encourage anybody who wants to sort of just up their game when it comes to health, look for organic frozen foods. Oh, what can you do? Well, make a smoothie, you know, that's fine. But- 语法解析

55:50

It's a good question, if you don't want everything organic, what should you prioritize when you're looking for organics? I would say anything that's got really colorful, that's very colorful, because those are the colorful foods that are going to actually have more polyphenols. If you look at bell peppers, if you look at berries, if you look at fruits, 语法解析

◉ 应优先选择有机种植的色彩鲜艳的水果和蔬菜。

56:14

They're bright, they're varying colors. You know, when they say eat the rainbow, those rainbow colors are coming from polyphenols. So if you look at those colorful foods, the bright, brilliant colors, like the kaleidoscopic colors, those are the foods that if you get the organic, you're gonna get more of the polyphenols that are resulting in the color. There's another exception and that is thin skinned fruits, all right? For example, strawberries, you're not gonna be skinning a strawberry to get rid of its pesticide, all right? 语法解析

◉ 薄皮水果应优先选择有机种植的。

56:45

That's a no-brainer to me. You could wash blueberries pretty well, you could wash a strawberry pretty well I suppose, but I think fruits with thin skins, it's better to get organic. There's a study that was done by the University of Massachusetts, Worcester, looking at the penetration of pesticides. Now, earlier we were just talking about the good stuff in foods. So an organic apple is going to have more chlorogenic acid, the same stuff that's in coffee, 语法解析

57:12

lower inflammation, good for your immune system, good for vascular health, apple a day keeps the doctor away. Actually, true. So apples are good stuff, but the apple's got to peel. Now, when we were kids, our moms probably peeled the apple for us. But we now know that if you eat the peel of the apple, you get a lot of dietary fiber. It's great to feed your gut microbiome, lowers inflammation in your body. So apple peels are actually really good. Now, 语法解析

57:38

The study from UMass Worcester actually looked at spraying conventional pesticides onto apples and found that about 20% of the thickness of the skin was penetrated by the pesticides and you couldn't wash it off. So that's an example, I would say an apple or strawberry, where if it's treated with pesticides, it's going to soak into the skin and you can't peel it off. 语法解析

◉ 研究表明，杀虫剂会渗透到苹果皮中，无法清洗干净。

58:06

you know, or apple, I guess you could peel it, but you should eat the skin. You can't get an organic apple. You're actually going to get, it'll be pest. It will be free of the chemical pesticides. Gotcha. Now, what about like eggs or meat? 语法解析

58:22

like more of the dairy even like, talk to me about those, the importance of eating organic versus just eating regular ones. Like what's the difference there? - Yeah, you know what? Like I try not to get too obsessed or too extreme about things. It could drive you crazy. And by the way, every one of those foods you just mentioned, the eggs, the meat or whatever, like, you know, there is a, there is a, there is, 语法解析

58:53

There are strong feelings about all of those types of foods that kind of create tribal camps. Either your for eggs or against eggs or your for meat or against meat. I don't play that game because I think that, first of all, I'm an omnivore, I'm not a vegan. 语法解析

◉ 我不主张极端的饮食方式，而提倡可持续的健康饮食。

59:09

I eat mostly plant-based foods, but I enjoy food. Actually, I enjoy the taste of food. I don't eat too much, but I enjoy diverse foods. And I think that when you talk about animal products, organic is, I mean, nobody's spraying a chicken with pesticides, but it means that they're fed with grain 语法解析

59:32

that have been done in an organic way, which is probably better. The chicken isn't being fed things that might be laced with chemicals. Yeah, sure, I'd rather have a chicken fed with organic food, for sure. So again, I think if you keep it really simple that way, but by the way, organic's a label, a sticker that it's put on. 语法解析

59:55

the companies, the farms have to pay for that sticker. All right? And so a lot of people still grow things organically, naturally, without having to pay for the sticker. So I think what I say is that, you know, if you're listening to this and you want to get the best quality food, go online and search for a farmer's market near your zip code. All right? 语法解析

◉ 建议在当地农贸市场购买新鲜农产品。

01:00:19

if you're from out of the country you can probably find a farmer's market pretty easily probably got one every week somewhere near you um and talk to the people who are selling the goods they'll tell you how they grow it you know they're growing they're proud of their foods and you know that's a great place to actually go buy local seasonal fresh and and in general healthy grown foods many of those small farm farmers 语法解析

01:00:44

small scale farms, they're not going to be paying extra money for that organic sticker, but they'll be growing it in an organic style. 语法解析

01:00:52

Good enough. And they're not going to pass on the cost of that sticker to you. So another affordable way. I want to make healthy eating seem easy and accessible. You don't have to stress out about it. But you want to bring up some things about like eggs or meat or fish. You know what? I think the – let's tackle each of those briefly. Yeah. 语法解析

01:01:20

eggs actually turn out to be pretty healthy for you. All right, healthy for brain health, good for brain health. It's got choline, which your brain needs, especially as we age. It's got lutein and zeaxanthin, which are these bioactives that are in the egg yolk. That's good for our eye health, good for vision health. You wanna live a long time, you wanna have good vision. Like it would… 语法解析

◉ 鸡蛋对大脑和眼睛健康有益，但应选择来自健康鸡的鸡蛋。

01:01:42

suck to be very old and blind right then you can't enjoy the world around you and so eggs turn out to be in moderation turn out to be good for brain good for eye health all right but now this is now where you want to ask about the quality of the eggs the egg comes out of a hen all right chicken and it's a mom the eggs are like the you know the unfertilized egg is like comes from the mom 语法解析

01:02:09

Just like in humans, if the mother is healthy, prenatal care, the baby's gonna be healthier, which is why we tell moms to take care of themselves when they're pregnant, right? You got a sick mom, think about a crack mother, okay? A woman, you know, a crack addict who's pregnant. 语法解析

01:02:28

You think that baby's gonna come out healthy? No, not, unfortunately. Okay, it's a tragedy. And the same thing is that like we want our chickens that are laying the eggs to be as healthy as possible. That's another reason to look for eggs that are coming from farms that raise their hens in humane ways and allow them to eat free range. So these aren't just marketing things. They're common sense things actually. By the way, an egg that is a healthy, how do you know it's a healthy egg? 语法解析

01:02:57

when you crack it open, that yolk should not be bright yellow like the sun. I remember when I was a kid and we all grew up with moms that, you know, just did whatever moms did in back in the convenience days, you know, like, and it was just like, I think our parents generation just grew up in a different world. Uh, and, uh, 语法解析

01:03:17

I remember I was in grade school and the art teacher said, okay, here's some crayons, draw an egg. And I took out a bright yellow crayon and I drew the egg yolk like the sun. Like a sun, yeah. Right? Man, was that wrong. 语法解析

01:03:30

Because a good healthy egg is orange-red. It's almost like a blood moon. And the reason is the healthy mom, the healthy hen is going to be eating carotenoids from the little seeds and eating natural plants and eating bugs. They're going to get all kinds of great nutrition, micronutrients that the healthy hen is going to pass into the egg. And a good healthy egg should be orange-red. 语法解析

◉ 健康的鸡蛋蛋黄颜色应该是橙红色。

01:03:56

or orange-red, and that's how you can tell. And so if you really want the lutein for your eyes to make good vision, and you want the choline that's good for your brain health, I mean, again, these are like, these are little biohacker kind of things, right? People who are longevity, they're paying attention to the wearable, they're paying attention to the glucose, implantable glucose monitor. Cool, great. 语法解析

01:04:19

Measure yourself if you like, all right? They're not paying enough attention to the details on their food. And that's really what I work on. It's like, if you want to live long and live well, what can you do to fine tune your health? Because, you know, every bit as much as a wearable, you got to eat multiple times a day to get enough energy, according to your body's operating system to be able to move. Every time you fill up at the gas station, you get the choice, right? 语法解析

01:04:45

Right? Think about it. You want the lowest quality, cheapest gas? You want the middle version? Or you want the best possible fuel? Well, if you're the kind of person that wants to 语法解析

01:04:55

Who cares about your car and you want it and your car engine you want to drive your car for as long as possible? And keep it in good shape You're gonna be choosing the more expensive gas and putting that high quality fuel into it Sure, you're gonna be paying a little bit more money, but you got it and you got to be aware of it but I can tell you that people who are filling up their cars from beginning to end with crappy shitty gas and 语法解析

01:05:20

their cars are not going to last as long as the people who are choosing the high-quality, high-octane fuel to take care of their engine. Same thing when it comes to food choices on longevity. Yeah, and the difference is that unlike a car where you can buy multiple times in your lifetime, you only get one car, which is… You only get one chassis. Yeah, one chassis, right? Speaking of, kind of these controversial things, I have a video actually that I want to just show you, which is… 语法解析

01:05:45

I want to get your thoughts on this because there's a lot of confusing advice out there. And this is one of them. 语法解析

01:05:53

What are the most sought after foods by humans? It's not vegetables. You go to visit the Hadza. So I went to Tanzania a few years ago. They don't really celebrate vegetables. I did not see them eat a single vegetable. I went digging tubers with the women, but the guys that were there with me, the Hadza men were like, we don't want that stuff. We want to eat honey. If we find some berries, we'll eat it. And really we want to go hunt for animals and eat them from nose to tail with all their organs. They crave either sweet foods or animal food. 语法解析

01:06:16

So they don't really celebrate vegetables. They might eat quote vegetables, things like leaves, stems, roots, and seeds. If they're starving, they're very low on the total poll. And that makes sense. So this is Paul Saladino, but he's not the only one that talks about this idea of how our ancestors used to grow up without eating meat, without eating vegetables and how they relied on mostly meat, just fruits and stuff like honey. 语法解析

01:06:42

It's kind of confusing, right? Because we've been told, I mean, I think there's a lot of research out there that vegetables are good for you. Like it's just plain and simple. What are your thoughts when you hear something like this? 语法解析

01:06:54

Well, I, you know, I generally don't listen to or follow people that are doing what I call, you know, sort of selective narration. Most of the health and wellness influencers are not historians, are not anthropologists. You know, they're they they have a. 语法解析

◉ 我不认同那些选择性地引用证据来支持其观点的健康影响者。

01:07:14

They have an idea that they want to sell to the public. And then they use confirmation bias to go look for video that backs what they are. And then, you know, they use, you know, they edit together a storyline that isn't really quite accurate, first of all. 语法解析

01:07:37

and i can come at this and i'm not and i'm not an anthropologist as well so i'm an honest scientist so an honest scientist will tell you when they don't know something or when they're not sure about something or where their limits are all right so i'd be willing to bet that the person that you just showed isn't an anthropologist by training i might be wrong but i doubt it and and i would also say that you know if you go back and look at um 语法解析

01:08:06

the various branch points of humans, 'cause there were like six different species of humans that once walked the earth. In some cases at the same time. So imagine if we, like today it's just us homo sapiens, but imagine there were other like hobbit like people running around, humans running around. - And they're tall. - Yeah. So I do think that if you look at tooth structure, 语法解析

01:08:36

human teeth and going all the way back looking at fossil teeth, they were adapted to eat plant matter as well as, you know, we have incisors, we have fangs, all right? But we clearly weren't wolves, you know? So… 语法解析

01:08:53

I don't know. I think that you have to go back. I think anybody who's listening to this and says, well, what does Dr. Lee think? You know what? It doesn't matter what I think. It matters what history really tells us. Go and look on the internet and look for ancient humans and look for dietary patterns. And you'll find out from scholarly articles that humans were omnivores. I think we were opportunistic, which means that if we could find it, 语法解析

◉ 历史证据表明，人类是杂食动物。

01:09:23

and it wasn't gonna poison us, we'd probably eat it. And food was not always abundant. Like you can't go to the Costco to go get a big score. You get anything you want, get a lawnmower or you could get a bowl of cereal or a case of cereal. 语法解析

01:09:40

No, I mean, I think people, we had to go work for our food. We had to grow it. We had to work for it. We had to take care of it. We probably took care of our land a little bit better. And yeah, you know, sweet things, nothing wrong with sweet things. You know, fruit's sweet, good for you. Honey is sweet. Hey, it's a natural sweetener, right? I mean, there's nothing wrong with that. But I don't think that it's a true statement that humans were privatized 语法解析

01:10:07

primarily carnivores. I just don't think that was a realistic scenario for us. Sure, today, you can go to the grocery store, you can choose to become a vegan or a carnivore. But that wasn't possible 10,000 years ago. So, because what are your thoughts on this trend of restrictive diets that have kind of come about? There are carnivores, there are obviously vegetarians, there are people that, you know, 语法解析

01:10:35

you know, keto even I would say it's somewhat of a restrictive diet. Based on the fact that we were omnivorous, like is a restrictive diet something like that over the long haul, something that you would recommend? Like what are your thoughts on that? Yeah. Listen, restrictive diets almost never work. Yeah. All right. And healthy diets are things that are sustainable that you can carry with you for your whole life. 语法解析

◉ 限制性饮食通常难以长期坚持，而健康饮食应该是可持续的。

01:11:02

And again, if you look at those blue zones that Dan Buettner talks about, the places in the world, the five places in the world where people live longer on average and have better health spans than anywhere else, they are not on restrictive diets. They are not on any extreme. Here's the one thing that is actually true. If you look at the healthiest people, those centenarians, all of them eat modestly, they don't gorge. 语法解析

01:11:30

they don't go into any extreme. And by the way, those centenarians, those 700,000 people today, they're also not biohackers, they don't have implantable glucose sensors in their skin either. Nothing wrong with all that stuff, but I'm saying that you can achieve long-term health without being obsessed and without going to extremes. But what do I think about people who choose to go on a restrictive or extreme diet? 语法解析

01:11:55

Hey, listen, again, back to that self-determinism. If you want to try something extreme, go all carnivore, go all vegan, go all keto. It's an experiment. You become like a little micro Brian Johnson. It's going to do something to you for sure. 语法解析

01:12:13

All right, ketones are going to change the way your brain works. It's going to reset your gut microbiome for sure. You go carnivore and you eliminate plants. Oh yeah, it'll shift your microbiome. It'll shift your body. It'll allow you to have, you'll have a lot more amino acids. You go only vegan, you know, actually you're going to be lowering inflammation for sure. A lot of polyphenols coming out of that. It will change you. The question is, is it something that you can sustain for a long period of time? 语法解析

◉ 极端饮食会对身体产生影响，但关键在于能否长期坚持。

01:12:41

Probably of all the extreme diets, you know, being vegetarian or mostly plant-based is the healthiest. Probably of all the kind of like the dietary extremes, being vegetarian or vegan is actually the most sustainable of all. And it's going to be overall the healthiest because of all those polyphenols that you're taking in. Do I recommend an all carnivore diet? You know, nah, I'm telling you, I… 语法解析

01:13:10

I've done enough research to know how important it is to have plant-based foods. That gut health, if there's one thing that you could do, like let's say that you feel like, listen, I only have three cards to play. Sorry, let's say I only have one card to play and I've got three different ways to actually eat. I could be keto, I could be carnivore, I could be plant-based. I would say… 语法解析

◉ 如果只能选择一种饮食方式，我建议选择植物性饮食，因为它有益于肠道健康。

01:13:37

hands down, go plant-based. Why? Because the one system in your body that is very clearly the single most important health defense from what we're learning is your gut health. And plants nurture your gut health. Everything else, 语法解析

01:13:55

can actually influence it, but not necessarily in good ways. This is assuming, I guess, that you know how to do veganism or vegetarian in a way where you can get enough proteins, because I guess some people that do shift to that may not be aware of how to get enough proteins and some of the vitamins that you can get or nutrients from like- It's called Google, it's called YouTube. Just search it and there's no excuse today not to be able to figure that out. And by the way, 语法解析

01:14:21

i'm not encouraging people to be vegans or vegetarians like i said i'm an omnivore i eat fish i'll eat some meat 语法解析

01:14:29

I'll eat dairy, but not a lot of it. And I'll eat way more plants. And that's my preference. And I think that everyone needs to find out what brings them joy. What do they enjoy doing when it comes to food? What are your preferences? And for people that get overwhelmed by that stuff, like, oh, Dr. Lee now says this. I don't know. It's like, who do I listen to? Here's what I say. Listen to yourself. Most of us don't take the time to do self- 语法解析

◉ 建议人们遵循自己的直觉，选择自己喜欢的食物，并适量食用。

01:14:59

I try to look for self-knowledge. If you do that, you start there, you'll discover a lot of things that were hidden in plain sight. So all of us grew up with some, 语法解析

01:15:13

smell coming out of our mom's kitchen, something that brings us home, something that makes us feel comfortable. What is that for you? What was that smell that came out of your mom's kitchen? Think about that as a grounding exercise and then wonder what's in that, what was in that food that actually made it. If it was a chili, well, maybe it's the meat, but it's also the spices of chili. 语法解析

01:15:39

Oh, you know, the spices are pretty good for you. Maybe it's tomato. Maybe that's a flavor that makes your mouth water when you think about it. All right. Well, that's tomato. Guess what? Tomato is actually healthy for you. And the spices used in chili are actually really healthy for you. Oh, you mean something that I actually like? 语法解析

01:15:56

that brings me back to home, like brings it back to my parents, my recollection, actually could be good for you? Absolutely. And again, I encourage people to start that way. Like go back and build yourself forward. Don't try to like just strike out with a spear blindly, not knowing who to listen to on social media. That's ridiculous. You'll never get anywhere. You'll be more confused. Follow your own instincts. Think about what you really like to eat. 语法解析

01:16:25

And whatever you do, don't eat too much of anything, even healthy food. You can also over… Remember, food is calories. Calories are fuel. Food is fuel, fuel is calories. So even healthy food has calories in it. You don't want to eat too many of those because you overload your system. By the way, I want to make a double underscore on this because… 语法解析

01:16:46

this analogy that I brought up about food being fuel, like we need fuel, gasoline or petrol for our cars that we fill up. Guess what? What happens when you overfill the tank in your car, right? 语法解析

01:17:00

A tank's only so big, if you didn't have the clicker that stopped the fuel coming out of the tank, guess what would happen? You'd go to the top, the gas would come out of the car, it would actually flow down the side of the car, around the tires, pool around your feet, and guess what? You'd be standing in the middle of a toxic, flammable, dangerous mess. It's a great analogy. People would freak out around you. Oh my God, what's going on there? Same deal with our food. 语法解析

01:17:28

If we overflow our tank, it'll actually, we'll wind up being in this, not around our pool and our feet, but it'll be inside our body, which is even worse. 语法解析

01:17:39

we will actually have a milieu, a sea of toxic, flammable substances in our body that will overwhelm our metabolism. So if you think about this analogy of food being fuel, fuel being just like the gas we put in our car, and try to be sensible about filling our tank when we need to, and you don't have to be obsessed with filling your tank all the time, 语法解析

01:18:01

Some people drive close to empty and still get around. But as long as you do that, I think you're going to be fine. The idea of food and health is a lot simpler than people make it out to be. Leave it to people like me who are the scientists to get into the nitty-gritty, the ellagic acid, the chlorogenic acid, all the T cells, the natural killer cells, like endothelial cells. I'll deal with that stuff. But I think that for people who are listening, we talked about some things already, like 语法解析

01:18:31

Organic, probably better because it's got more polyphenols and less harmful stuff if you can get it. And if it's expensive and you want to budget it, go for the colorful foods. And if you don't have fresh foods, the frozen ones are actually good choices as well. If you're looking at animal products, just remember the healthy mom is going to have the healthy baby when it comes to things like eggs. And if you're trying to figure out about extremes, 语法解析

◉ 建议人们选择有机食品，或者选择色彩鲜艳的水果蔬菜，并适量食用。

01:18:57

There are no extremes. You know, like our body's designed for preferring certain things on an individual level that you can find healthy things within whatever you eat. Like in my first book, Eat to Beat Disease, that's what I emphasize. I created tables and charts of foods 语法解析

01:19:15

more than 200 different foods. And I always tell people when they're trying to figure out like, okay, so doctor, just tell me what to eat. I said, you know what, if you have my book, do you have my book? Yeah. Okay. I want you to get a Sharpie or a highlighter or just a pencil. 语法解析

01:19:30

and go to these tables and just circle all the foods that I've already done all the heavy lifting for you. Circle the ones that you like. There's 200 of them. I can't believe you can't find any of them. If you found the foods that you like and start with those, you can already know. You don't need to read anymore. You don't need any more science. You don't need any more YouTube. Start with those foods and you're already way ahead of the game. And you can discover that the things that you already like 语法解析

01:19:58

are actually getting you to be towards achieving your health goals. Yeah, that's beautiful. I mean, the self-awareness is really the key here. The one video as a last question for you that I saw is just being aware of some of the warning signs, especially around your feet and your calves or ankles. It's somewhere around the bottom parts of your 语法解析

01:20:20

I found that fascinating. So when someone has issues there, like talk to me about some of the warning signs that someone should just be aware of that may be leading to poor health. Yeah, well, I mean, you know, the feet are, people's feet are things, are an area of our body that we tend not to think a lot about when we're not putting on our shoes. Like you put on your shoes, you're looking at your feet. And if your feet hurt, 语法解析

◉ 脚部问题可能是身体健康问题的预警信号，例如糖尿病患者的足部神经病变。

01:20:49

then you pay a lot of attention. Oh, I can't believe these shoes don't fit well or they're too tight. Or like women will say, I can't be going around in heels, not with these dogs. But the reality is that our feet are just another part of our body. 语法解析

01:21:08

We got a lot of nerves, a lot of blood vessels that run through them. And when our nerves or blood vessels are compromised, great examples with diabetes. Type 2 diabetes, big problems with feet. The blood vessels start, the vascular system's not healthy in type 2 and type 1 diabetes over a long period of time. The small blood vessels start to close off. Now you're not getting good circulation. 语法解析

01:21:36

But the nerves that also are in our feet or throughout our body, but also in our feet rely on blood vessels to feed, to keep the nerves alive. They need a blood supply as well. When the blood supply dies next to the nerves, the nerves start to die. When the nerves dies, you lose sensation. And one of the big problems in people with diabetes is that they have neuropathy or the loss of sensation in their feet 语法解析

01:22:05

And what happens when you lose sensation of feet? Man, you could be stepping on a piece of glass, a rock, a thumbtack. You won't even feel it, right? Think about it. Like if you had sensitive feet and I took you onto the beach and it's a very smooth, beautiful sand, you'd feel really good. You go onto the gravel by the parking lot, ouch, ouch, ouch, right? Like now you walk on some glass, that's gonna really sting you. Now, the thing with feet, 语法解析

01:22:34

is that we need the sensation in our feet to know that we're in trouble. And by the way, if you cut yourself and you don't have nerves, you don't look at the bottom of your feet very rarely. Do people look at the bottom of the feet? And some people who are heavy, if they're overweight or obese, they can't even see the bottom of their feet. And if you're older, you probably have trouble turning your leg where you can look at for balance, look at the bottom of your feet. 语法解析

01:22:59

If you've injured your foot and you have neuropathy because you've got vasculopathy, because your blood vessels are sick, your nerves are sick, you don't have sensation, you stepped on a rock and you didn't know that it was a rock and it cut your foot or a piece of glass, now that thing is going to get infected because your foot is in a shoe that's packed with bacteria and you will have a festering infection in there that you won't even feel. 语法解析

01:23:23

So a lot of people with diabetes wind up discovering they have these foot ulcers, and I work in this area, that need to be healed up. 语法解析

01:23:30

Oh, by the way, if you've got sick blood vessels, if your blood vessels aren't healthy, now you can't have angiogenesis blood vessel growing to heal your wound either. And that's why in diabetes, one of the most common causes of amputation and disability is infection on the foot. 语法解析

01:23:55

So that's one of the examples of blood vessels and nerves feeding themselves and being codependent and how we would actually pay attention to them. Now, the other thing I would say with feet that's really interesting is that, again, I'm trying to bring up examples that everyone will recognize. You ever… 语法解析

01:24:17

Okay, so let's say most people weigh between 100 and 200 pounds on average, right? That's a lot of weight to put on the bottom of your foot. You've got two surfaces, you're putting all that weight on top of it, right? So you ever try to lift a 50-pound suitcase by yourself? Like at a luggage, you know, like you're at the baggage container? That's pretty heavy, all right? 语法解析

01:24:40

Now try to put 200, 150, 200, three of those lumbages at the same time for 150-pound average person. Man, that is like so much weight. That is going on our feet all the time, all right? Now, if you don't have sensation on the bottom of your feet, that heavy weight will compress your blood vessels. Now you're not getting any circulation in your feet, and your feet will start to die, all right? So… 语法解析

01:25:07

This is another important function of blood vessels and nerves because we are, you might not realize this, but our feet are programmed to send signals to our brain when we've got too much pressure on our feet, we move. Think about standing in line trying to get into a concert. 语法解析

01:25:26

What do you do? You're sitting there talking with your friends, you shift back and forth, you go back and forth, they're balls to your feet, you go up and down, you go for a little walk on the side. Those are all prompted by our feet 语法解析

01:25:41

text messaging our brain saying, “Hey dude, move around a little bit. We need a more blood flow here.” Okay, so again, these are all sort of little subtle things with our feet that people might not realize is happening, that it's actually very, very important to pay attention to. - Fascinating, fascinating. Well, I think that's a great way to close that insightful thoughts that people can leave with. Where can people find you Dr. William Lee? 语法解析

01:26:03

Yeah, well, first of all, you can find me on my YouTube channel, which is Dr. D.R. William Lee, L-I. I also have a website, Dr. William Lee. My handle is at Dr. William Lee, all spelled the same way. I'm on all the platforms, Instagram, Twitter. 语法解析

01:26:19

Facebook, TikTok. Yeah, check me out. And by the way, I have a newsletter that I put out every week on a Friday and I put all kinds of nuggets out there that people are interested in actually signing up. It's a free newsletter. 语法解析

01:26:36

My mission is actually to get information out because I'm drinking from the fire hydrant of information about health, especially food and health, but lifestyle issues as well. And I just feel like this is kind of information that people can use. And if you've liked the way that you've heard me give little tips, that's what I always try to do is give people practical tips. Take it from the ivory tower and make it something that people can use. 语法解析

01:27:04

Yeah, I mean, I really appreciate just the conversation, but also just having studied your content, I think it's a it's a breath of fresh air where you just kind of get there's no fluff in your content. You just you get to the research, you talk about what's actually valuable for people. And I think it's refreshing because in a world of influencers talking about restriction and what you cannot eat for you, it's just you're teaching people that food is a healing property. It's something that you should look to and just about 语法解析

01:27:31

healing and really transforming your relationship with food that most of us have been neglecting for so much of our lives from childhood. So I really appreciate that, Dr. William Lee. Thanks for coming on. Thanks for having me on. Perfect. Bye, everybody. 语法解析

Edit:2025.05.07

与李威廉 William Li博士对话主题围绕食物与健康，探讨如何改善与食物的关系、饮食文化的历史演变、营养科学、长寿研究以及有机食品的重要性。访谈内容深入浅出，结合科学研究、文化观察和实用建议，涵盖从个人饮食习惯到全球健康趋势的多个层面。

00:00 - 引言：与食物的复杂关系

以人与食物的爱恨关系开场。许多人因深夜觅食（如凌晨3点翻冰箱）感到内疚与羞耻，或因饮食单调感到无聊，又或在焦虑和压力时通过吃甜食来缓解情绪。Sean 坦言自己也有类似体验，指出这种现象在现代社会普遍存在。

如何建立与食物的健康关系？ 李威廉博士回应，这是一个需要深入探讨的问题。他指出，人类的生理机制天生倾向于享受食物：

味蕾和大脑会对适合的食物产生愉悦信号。
代谢系统能精准感知饥饿和饱足感，类似身体的“操作系统”。

然而，现代工业化社会通过广告、同辈压力和对减肥与健身的过度强调，干扰了这一天性，导致人们偏离身体的自然需求，出现深夜觅食和随之而来的内疚感。

李博士建议，观察世界上最健康的饮食文化，如地中海和亚洲（如日本、韩国、中国、东南亚）：

地中海饮食：食物与身份和部落归属感紧密相连，人们为传统食谱感到骄傲，集体用餐，享受食物不过量，偏好对身体有益的食物。
亚洲饮食：食物同样融入文化，强调健康，注重天然食材。

相比之下，西方社会的“快节奏”文化追求速度、便利和廉价，催生了“即食即忘”的饮食习惯，使人们偏离健康轨道。好消息是，李博士观察到，社会正在回归本源，重新关注身体直觉和对健康与美食的热爱。

03:55 - 美国与巴西的饮食文化对比

Sean分享在巴西和美国的饮食观察：

美国：超市（如Whole Foods）充满预制餐，强调便利。

巴西和哥伦比亚：超市以生鲜食材为主，需自行烹饪。

这让他思考饮食和用餐方式的历史演变，提出问题：三餐制（早餐、午餐、晚餐）的概念从何而来？是否有科学依据？我们的祖先是否如此？

李博士回应：

三餐制并非绝对的生物需求，而是受文化和生活方式影响。
在农业社会，人们早起工作，最大化利用日光，早餐为体力劳动提供能量，符合身体的“燃料”需求。
现代社会的食物充裕，人类可能仅靠一天一餐生存，饥饿感并无害处。
从1950年代到如今，社会从适度或匮乏转向富裕与便利，工业化让食物可大规模生产，但也导致饮食习惯偏离自然。

他提到间歇乏食和限时进食（如8小时或12小时饮食窗口）的流行，说明现代人尝试通过科学优化饮食频率，但最佳方案因人而异。关键是倾听身体信号，而不是盲目追随潮流。

06:41 - 工业化的双刃剑

李博士进一步分析，食物工业化的成功类似于科技领域的规模化，提高了效率，但也带来了问题：

食物变得无处不在、廉价、便利，甚至被工程化以增强成瘾性（如高糖、高脂肪快餐）。这导致社会觉醒，意识到“我们感觉不好”，尽管这些食物已成为习惯，尤其在童年和大学时期（如方便面）。

当前社会正经历回归基础的趋势，重新审视便利食品的长期影响，优先选择对身体有益的食物。

08:07 - 早餐的历史与现代误解

Sean提到自己从韩国（早餐为味噌汤、米饭、泡菜、鸡蛋）移居加拿大（早餐为玉米片、Lucky Charms）后，对早餐的认知发生变化，误以为谷物早餐是常态。他问到早餐的历史及现代早餐的起源。

李博士表示，他虽非饮食历史学家，但可提供观察：

在农业社会，早餐为体力劳动提供能量，食物选择因文化而异（如亚洲的汤面、粥）。

现代西方早餐（如谷物）受商业营销推动：

卡通形象、包装奖品和广告（如电视动画）让谷物成为儿童早餐的代名词。橙汁被宣传为早餐必需品，背后是橙汁产业的推动，但其健康价值被夸大。

14:41 - 倾听身体信号

提到果汁的争议（一些人主张完全避免果汁），指出健康信息常令人困惑，难以判断可信来源。李博士强调：

相信身体：身体会通过饥饿、饱足感和愉悦感提示需求。
信息过载：社交媒体和影响者的建议常相互矛盾，需回归数据支持的科学。
自我负责：健康是个人责任，不应仅依赖年度体检或医生建议。

他提到长寿运动（如Brian Johnson、Dave Asprey）倡导的自我检测（如可穿戴设备、血糖监测），认为这反映了社会的自我负责趋势。普通人无需成为生物黑客，只需更关注自身感受，找到与身体需求的平衡。

17:28 - 长寿与极端生活的平衡

提到Brian Johnson的极端长寿实践（如严格饮食和监测）引发两极化评价：一些人推崇，另一些人批评。批评可能反映人们对自身的不满，问李博士如何平衡健康生活与自由享受生活。

李博士回应：

避免限制性思维：人类天性抗拒剥夺和限制。儿时被禁止某事，反而更想尝试。
个性化享受：健康应融入个人喜好（如阅读、美食），通过适度追求激情实现平衡。
患者经验：作为医生，他见多不健康患者（如肥胖、吸烟、酗酒）。与其批评或强加限制，他更倾向于鼓励患者找到适合自己的健康路径，避免对抗人性。
Brian Johnson的角色：李博士视其为先锋，通过极端实验为人类提供数据，但不建议模仿，需根据个人生活方式和价值观调整。

核心建议：找到个人化的健康平衡，享受生活的同时关注长期健康。

22:35 - 长寿的个人目标

问李博士是否希望活到120、150或180岁？李博士答：

个人目标：长寿是他关注的方向，因其研究预防、健康和食物即药物。
家族案例：他的一位叔公活到104岁，独立且头脑清晰，证明长寿可能。
百岁老人数据：全球约有70万人活到100岁及以上（远超猜想的2-3万），显示活到100岁并非罕见。

李博士指出，现代科学通过研究这些百岁老人揭示长寿的共性：

强大免疫系统：抵御外部感染（如细菌、病毒）和内部威胁（如癌细胞）。
健康血管：确保血管网络顺畅输送氧气和营养。
良好肠道健康：百岁老人的肠道菌群中，特定4种细菌含量高于普通人。

这些发现为生物黑客和普通人提供了线索，优化饮食和生活方式以提升健康。

26:22 - 免疫系统与癌症

李博士深入解释免疫系统的长寿作用：

人体由40万亿细胞组成，每日分裂产生约1万次DNA复制错误（突变），每种突变都可能形成微小癌症。
免疫系统如“超级士兵”巡逻，识别并消灭这些异常细胞，防止癌症发生。
百岁老人因免疫力强，能有效对抗感染和癌症，降低主要死因风险。

他提到，抗生素虽被批评滥用，但仍是健康革命的产物，显著延长了寿命（1930年代前，感染常在20-30岁致命）。

28:15 - 血管健康的重要性

作为血管生成（angiogenesis）研究者，李博士强调血管健康：

血管是6万英里的健康高速公路，为每个细胞输送氧气和营养。
百岁老人拥有顺畅的血液循环，减少心血管疾病风险。
饮食和生活方式可优化血管健康（如通过特定食物中的多酚）。

29:11 - 肠道健康的突破

李博士提到肠道健康是长寿研究的新热点：

人体拥有39万亿健康细菌，构成肠道菌群，影响肠脑轴、肠免疫和肠循环。
百岁老人的粪便分析显示，其肠道中4种特定细菌含量较高，可能与其长寿相关。
这些发现推动了生物黑客研究，探索如何通过饮食（如植物性食物）优化菌群。

30:40 - 抗生素与肠道健康的教训

Sean分享童年因小感染频繁使用抗生素，无意中损害了肠道健康，因当时缺乏相关知识。

李博士回应：作为孩子，Sean无法控制医疗决定，父母和医生也受限于当时的信息。如今，信息爆炸（如播客、互联网）赋予人们更多选择，但需主动学习并为健康负责。

31:27 - 提升免疫与血管健康的食物

询问如何通过饮食改善免疫和血管健康。李博士聚焦全植物性食物（whole plant-based foods）：

水果、蔬菜、坚果、豆类、香料、草本、健康油脂富含多酚（polyphenols），是具有生物活性的化合物，能激活身体的健康机制。
蓝莓：含花青素（anthocyanins），可提升T细胞和自然杀伤细胞活性，增强免疫力，同时改善血管内皮功能，促进血液顺畅流动。剂量：每日1杯蓝莓可提升约30%免疫力，易于通过早餐或零食摄入。干蓝莓：含纤维，便于携带，适合忙碌生活。

其他食物：

草莓、覆盆子、黑莓：同样含花青素，支持免疫和血管健康。
芒果、绿叶蔬菜：含多酚，全面促进健康。

李博士强调，植物性食物的多酚具有多重功能，可同时支持免疫、血管和肠道健康，堪称自然界的智慧设计。

37:11 - 清洗水果的技巧

李博士分享清洗水果的健康小贴士：

即使包装标示“三次清洗”，仍建议回家后用冷水冲洗60秒，以去除残留污垢或农药。
农民市场的水果尤其需清洗，因其未经工业化处理。
干果（如干蓝莓）适合忙碌人群，方便携带，保留多酚和纤维。

40:55 - 食物与干细胞的联系

询问干细胞与长寿的关系，提到运动员常通过干细胞疗法治疗损伤。李博士澄清：

商业干细胞疗法尚未成熟，FDA批准的疗法仍在研发中，尽管某些案例效果显著（如晚期心脏病）。
人体干细胞：出生时，人体拥有约7000万干细胞，储存在体内供未来修复（如通过脐带血收集）。干细胞能分化为任何组织（如大脑、脚趾），是身体的“再生引擎”。
食物激活干细胞：黑巧克力：含黄烷醇（flavanols）和原花青素，可刺激干细胞从血液中释放，启动修复。
*其他因素：运动、减压和优质睡眠也能培养更多干细胞。 长寿关联：衰老标志之一是干细胞耗竭。饮食和生活方式可减缓这一过程，促进修复、替换和再生，延长健康寿命。 —- 48:10 - 有机食品的定义与价值提到有机食品的流行趋势，询问其定义及优先选择哪些有机食品。李博士解释： 有机vs常规： * 有机食品：不使用化学农药，以自然方式种植，价格较高。 * 常规食品：使用农药，产量高，价格较低。 转变态度：李博士最初反对有机食品，认为不应为“少农药”支付溢价。但约5-6年前，与植物学家的交流改变了他的看法： * 植物在自然环境中（如有机种植）会因昆虫啃咬产生更多多酚（如草莓的鞣花酸，咖啡的绿原酸）以自我修复。 * 有机草莓的鞣花酸含量是常规的3倍，有机咖啡的绿原酸也是如此。 * 结论：有机食品不仅减少有害物质，还提供更多有益的多酚，值得投资。 优先选择： * 高多酚食物：彩色蔬果（如甜椒、浆果），因其多酚含量高，优先选有机以最大化健康益处。 * 薄皮水果：如草莓，农药易渗入表皮，难以洗净，建议选有机。 * 苹果：研究显示，常规苹果表皮20%厚度受农药渗透，清洗无效。食用苹果皮（富含纤维）需选有机。 * 冷冻有机食品：价格更低，在成熟期冷冻，保留多酚，适合预算有限者。 实用建议： * 若预算有限，优先选择冷冻有机蔬果（如制作冰沙）。 * 香蕉：因有厚皮保护，农药影响较小，可选常规，但仍需关注多酚含量。 —- 58:06 - 动物产品的有机选择询问鸡蛋、肉类和乳制品的有机选择。李博士建议： 鸡蛋： * 含胆碱（支持脑健康）、叶黄素和玉米黄质（保护视力），适量食用有益长寿。 * 健康母鸡产健康蛋：自由放养、食用有机饲料的母鸡产的蛋更营养，蛋黄呈橙红色（而非亮黄色），反映类胡萝卜素等营养。 肉类：有机肉类来自食用有机饲料的动物，减少化学物质暴露。 乳制品：同样受益于有机饲养，但不过量食用。 避免极端：李博士不主张对动物产品过度执着（如“支持或反对蛋/肉”），建议适度食用，优先选择有机或自然养殖以确保质量。 替代方案：农民市场：许多小规模农场以有机方式种植/养殖，但未支付“有机认证”费用，价格更亲民。直接与农民交流，了解种植方式，确保质量。 —- 01:06:16 - 对“祖先饮食”的质疑播放一段Paul Saladino的视频，Saladino称哈扎族（Hadza，坦桑尼亚狩猎采集部落）不重视蔬菜，偏好蜂蜜、浆果和动物内脏，暗示人类祖先以肉食和甜食为主，蔬菜优先级低。李博士对此持怀疑态度： * 选择性叙述：许多健康网红名人（如Saladino）非人类学家，可能通过确认偏见挑选证据，编织不完全准确的故事。 * 人类牙齿：化石证据显示，人类牙齿适于植物（臼齿）和肉类（犬齿），证明人类是杂食动物，而非纯肉食者。 * 机会主义饮食：古代人类食物匮乏，食用任何可得且安全的食物（包括植物）。 * 现代选择：如今可选择纯素食或纯荤食，但在1万年前，人类无法仅靠单一食物生存。 结论：Saladino的观点可能夸大了肉食的重要性，忽略了植物性食物在人类饮食中的历史角色。 —- 01:10:35 - 限制性饮食的可持续性询问对限制性饮食（如荤食、素食、生酮饮食）的看法，是否适合长期健康。李博士明确表示： * 不可持续：限制性饮食几乎从不长期有效，因其违背人类对多样性和享受的渴望。 * 健康饮食：应是可持续的，伴随终生，如蓝区（Blue Zones，长寿地区）居民的饮食：适量、不极端、富含植物性食物。 * 实验精神：尝试极端饮食（如纯荤食或纯素食）可视为个人实验，短期改变身体（如菌群、代谢），但长期可持续性存疑。 * 最佳选择：若必须选择，素食或以植物为主最健康，因其富含多酚，显著改善肠道健康（健康防御的核心）。 建议： * 倾听自我：找到符合个人喜好和文化的饮食方式。 * 避免信息过载：无需迷信社交媒体，回归童年熟悉的食物（如母亲厨房的味道），探索其健康成分（如辣椒中的香料、番茄）。 —- 01:16:25 - 食物作为燃料的哲学李博士用食物即燃料的比喻总结饮食哲学： * 食物提供热量，如同汽车的汽油，为身体引擎供能。 * 不过量：过量饮食如同汽车油箱溢出，体内堆积毒性物质，扰乱代谢。 * 适度原则：即使健康食物也有热量，需根据身体需求适量摄入。鼓励普通人无需钻研复杂的科学细节（如多酚的种类、免疫细胞），而是将食物视为简单选择： * 选择高品质燃料（如有机、植物性食物），如同为汽车加高辛烷值汽油。 * 自我觉察：关注身体信号（饥饿、饱足、愉悦），避免盲目跟随潮流。 —- 01:18:57 - 实用饮食建议李博士提到其著作《吃出自愈力》 Eat to Beat Disease，列出200多种健康食物，并提供实用方法： * 用记号笔圈出喜欢的食物，从中开始，无需额外研究。 * 这些食物已被科学验证为健康，适合个人口味，帮助实现健康目标。 核心理念：健康饮食应从个人喜好出发，结合科学支持的食物选择，简单且可持续。 —- 01:19:58 - 脚部健康的警示信号提到李博士关于脚部和脚踝健康警示的视频，询问应关注的信号。李博士解释： 脚部重要性：脚部富含神经和血管，常被忽视，但对整体健康至关重要。 糖尿病风险： * 血管病变：1型和2型糖尿病患者的小血管逐渐闭塞，减少脚部血流。 * 神经病变：血管供血不足导致神经死亡，丧失脚部感觉（neuropathy）。 * 后果：无感踩到尖锐物体（如玻璃）可能引发感染，因患者不察觉伤口。 感染与截肢：糖尿病患者的足部溃疡因血管受损难以愈合，是截肢和残疾的常见原因。 压力信号：脚部通过神经向大脑发送信号，提示移动以改善血流（如排队时换脚站立）。若神经受损，血流减少，脚部组织可能坏死。 建议： * 定期检查脚部，尤其对糖尿病患者或肥胖/老年人群，因他们难看到脚底。 * 关注疼痛、麻木或伤口，尽早咨询医生。 * 通过饮食（如蓝莓、绿叶蔬菜）改善血管健康，预防神经和循环问题。 —- 01:26:03 - 如何联系William Li博士 Li博士分享联系方式： * YouTube：Dr. William Li * 网站：drwilliamli.com * 社交媒体：@drwilliamli（Instagram、Twitter、Facebook、TikTok） * 周刊：每周五发布免费newsletter，分享健康与食物的实用信息。他强调，自己的使命是将高深的健康科学转化为普通人可用的实用建议，帮助大家改善生活。 —- 01:27:04 - 结束与感谢赞赏李博士内容的无冗余和科学性，认为其将食物视为疗愈工具的视角令人耳目一新，颠覆了童年形成的负面饮食观念。 —- 总结这场访谈深入探讨了食物与健康的复杂关系，从饮食文化（地中海、亚洲vs西方）、三餐制的历史到有机食品的科学价值，结合长寿研究（免疫、血管、肠道健康）和干细胞的潜力李博士通过食物即燃料的比喻，强调倾听身体、选择高品质食物（如有机、植物性）的重要性，同时避免极端饮食，倡导适度和个性化的健康方式。他对Paul Saladino的“祖先饮食”提出质疑，主张人类是杂食动物，植物性食物对肠道健康至关重要。实用建议包括优先选择彩色蔬果和冷冻有机食品，关注脚部健康**，通过自我觉察找到适合的饮食模式。