功能医学从业者作者：William Cole，IFMCP，DNM，DC

2019 年 8 月 6 日

分享：

高脂肪、中等蛋白质、低碳水化合物酮饮食的好处主要是因为你的身体正在进入营养酮症的代谢状态——当你燃烧脂肪而不是葡萄糖（或碳水化合物）作为燃料时。而且，经过初步调整期后，许多人觉得吃低碳水化合物并长期保持酮症状态很好。 

但是如果你曾经尝试过酮——你真的给了它一个很好的机会——并且感觉有些不对劲，那么你绝对不是一个人。但这并不意味着您必须完全放弃酮症。事实是，我们都是不同的，虽然有些人在长期营养性酮症方面做得很好，但其他人从饮食中获得更大的好处（并获得代谢灵活性），当他们不时通过提高他们的摄入健康的碳水化合物。 

好消息：如果做得正确，骑自行车和关闭酮不会减弱燃烧脂肪、促进大脑、缓解炎症、消除渴望的健康益处。事实上，花时间倾听您的身体并个性化您的生酮饮食以满足您的需求，这正是将生酮饮食从时尚饮食领域转变为真正、可持续的健康工具的原因。

我在我的（主要是）基于植物的酮饮食书*Ketotarian 中谈到了这种灵活性，*作为一名功能医学从业者，我发现它对我的患者非常有效。我通常提倡尝试酮——你每天从真正的、最低限度加工的食物来源中摄入不超过 55 克的净碳水化合物——至少一个月。但在那之后，许多人对酮饮食的以下三种变体之一做得很好：

在这种方法中，您将每日碳水化合物增加到每天 75 至 155 克净碳水化合物（专业提示：净碳水化合物 = 总碳水化合物减去纤维）。您还需要通过减少健康脂肪摄入量来弥补这种增加。例如，良好的常量营养素比例应该是 20% 的碳水化合物、65% 的脂肪和 15% 的蛋白质。

一个简单的方法是在下面添加一些健康的碳水化合物选项。我经常建议在干净的生酮晚餐中添加一些额外的碳水化合物作为配菜。这使您可以在睡前利用碳水化合物的“睡眠时间”效应来促进优质睡眠。 

• 煮熟的胡萝卜：每 1 杯含 8 克净碳水化合物
• 蓝莓：每 1 杯含 18 克净碳水化合物
• 烤红薯：每个土豆含 23 克净碳水化合物
• 烤山药：每个山药含 33 克净碳水化合物
• 大米：每 1 杯含 45 克净碳水化合物（取决于大米的类型）
• 其他水果和水果冰沙 

如果您在摄入更多碳水化合物后感觉更好，那应该没什么可耻的。如果超过所谓的“碳水化合物限制”，很多人会自责或觉得自己失败了，但这完全取决于对您有用的方法。事实上，很多女性实际上在碳水化合物摄入量稍高的情况下做得很好。如果您是一名运动员，在大型锻炼或活动之前增加碳水化合物的摄入量也会有所帮助。

广告

另一个找到碳水化合物最佳摄入点的好方法是在一周内循环摄入碳水化合物。在一个典型的一周中，您将在五到六天内摄入少于 55 克的净碳水化合物，然后在下一次增加碳水化合物（包括上面列表中的一些健康的富含碳水化合物的食物）到 75 到 155 克到两天。

如果人们已经达到减肥平台期，我通常会建议此选项，因为它似乎有助于启动新陈代谢。就像上面的方法一样，对于女性来说，通常吃更多的碳水化合物会更好，以及需要更多碳水化合物来为锻炼提供动力的耐力运动员，这种方法也是一个很好的选择。

我通常不向有胰岛素抵抗、糖尿病或炎症问题的人或想要减掉 10 磅以上体重的人推荐此选项。再说一次，如果您每天摄入的净碳水化合物少于 55 克并且感觉很好，则无需多吃。

最后，季节性地进入酮症对您来说可能是一个不错的选择，特别是如果您尝试主要吃当地的时令食物。从祖先健康的角度来看，该工具模拟了人类曾经自然经历的饮食周期。在冬天，当水果更难找到时，我们的祖先最终会消耗更少的碳水化合物。然而，在夏季，他们会吃更多的浆果和胡萝卜等含淀粉的根茎蔬菜，从而摄入更多的健康碳水化合物。我亲眼目睹了根据季节调整食物对那些具有代谢灵活性的人来说是多么有效，可以耐受来自完整、清洁食物来源的高碳水化合物。

同样，我通常建议从每天少于 55 克净碳水化合物的生酮饮食开始，持续至少 30 天，以帮助您的身体适应生酮饮食（也就是更多的“脂肪燃烧器”）。然后，您可以使用上述选项之一。如果您不确定哪一个最有效，我建议您首先分别尝试“中等碳水化合物”和“每周碳水化合物循环”方法，每次 30 天，看看哪一个让您感觉更好。在实施上述建议的同时，评估您的能量、大脑功能、消化、睡眠和整体生活乐趣。

季节性生酮方法不是可以快速评估的方法，因此如果您对其他两种选择完全好奇，我建议最后尝试季节性生酮。

一般来说，我发现女性，以及许多非常瘦或陷入减肥平台期的人，在上述三个选项中的一个方面做得非常好。我的许多女性患者在月经期间和/或排卵期增加碳水化合物摄入量时也做得很好——每月一到两次——而不是每周增加碳水化合物。这有助于荷尔蒙平衡和能量水平，并且可以在这篇文章中找到有关如何实施这种每月酮类碳水化合物循环的详细信息。

另一方面，我发现许多容易出现胰岛素或减肥抵抗、贪得无厌或神经系统问题的人在长期营养酮症中茁壮成长。还有一些人可能长期摄入较高的碳水化合物会很好，但当他们想要代谢重置时选择回到酮症状态。 

最终，它是关于尝试和调整您的生酮饮食，直到您找到可以帮助您以平衡、可持续的方式实现目标的方法。

https://www.mindbodygreen.com/articles/how-to-cycle-on-and-off-your-keto-diet-for-optimal-results

on episode 455 of the 40-plus fitness

在 40 多位健身播客的第 455 集中，

podcast

we discuss how to use seasonal ketosis

我们讨论了如何将季节性酮症

as a part of an ancestral based

作为基于祖先生活方式的一部分，

lifestyle you can find the full show

您可以在 40plusfitnesspodcast.com 上找到本集的完整节目

notes for this episode

说明

at 40plusfitnesspodcast.com forward

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我是一名经过 nsam 认证的私人教练

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完整易懂说明的测试

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可用但我

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完整的实验室可能会变得非常昂贵

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你支付更少的胆固醇激素 psa

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您的结果 如果有任何事情发生，医生会审查您的结果

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他们有护士，您可以与之交谈

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这是一个非常酷的过程，

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raz how you doing great ellen how are

raz 你做得很好，艾伦

you today

今天你好吗

uh a little frustrated uh they uh

呃有点沮丧呃他们

the panamanian government reneged on

呃巴拿马政府违背

giving us our saturdays back

了我们的星期六

so i said last time i thought i was

所以我说上次我以为我

going to get

要去

a saturday off and it appears that they

星期六休息一下，看来他们

decided

that bocas del toro doesn't and

认为博卡斯德尔托罗没有，

part of it is you know at least at this

部分原因是你知道至少在这

point they're thinking in terms of

一点上他们正在考虑

states or providences

状态或天意，

as we are um and we just happen to be

因为我们是 嗯，我们恰好是

associated with bocas del toro

与

province which includes the mainland and

包括大陆在内的博卡斯德尔托罗省有关，

so they are having some major outbreaks

因此他们在大陆发生了一些重大疫情

in on the mainland but last we heard

，但最后我们听说

there was less than 12 cases here on the

岛上的病例不到 12 例，

island

so you know it's under control here but

所以你知道这里已经得到控制，但

we

you know living under more stringent

我们知道生活在更多 严格的

rules so they didn't open our curfew and

规定，所以他们没有开放我们的宵禁，

they didn't uh give us the saturday back

他们没有给我们星期六回来

so

所以

wow so sorry to hear that that's awful

哇，很遗憾听到这太糟糕

well it is what it is it's just uh you

了，就是这样，只是呃你

know this two will pass

知道这两个会过去

and yep just means i gotta get more

，是的，这意味着我

miles in during my five days i can walk

在我的五天里我得跑更多的英里 我可以走路

then

然后

that's true than i normally would that's

这是真的 比我平时会

true so how's your week been

真的 所以你的一周

good good got a good run in this morning

过得好吗 今天早上跑得很好

our weather's

我们的天气

cooling off a little bit so running it

有点凉了 所以

was great this morning

今天早上跑步很棒

and i've got a run club tonight so i'll

今晚我有一个跑步俱乐部，所以今晚我也会

be getting a few more miles with some

和一些朋友多跑几英里，

friends tonight too so that'll be fun

这样会很有趣

cool cool yeah all right so let's go

很酷，是的，好吧，让我们

ahead and get into today's episode

继续进入今天的节目，

i'm going to be talking about seasonal

我要谈谈 关于季节性

ketosis

酮症

and it's a term that i i i coined the

这是一个词，我创造了

phrase

这个词组

and i've talked about a little bit in my

，我在我的书中谈到了一点

book and i recognize that i've

，我意识到

i've mentioned it a few times on a few

我在一些

podcasts and i briefly

播客中提到过几次，我简要

describe it but i wanted to go into a

描述了它，但我想去

little bit more detail

更详细一点，

because i was talking to somebody about

因为我正在和某人谈论

ketosis and they're like oh i could

酮症，他们就像哦，我

never eat like that year round you know

永远不会像那一年那样吃你知道

every once in a while i want some cake

每隔一段时间我想要一些蛋糕

or bread or something like that

或面包之类的东西

and so i said well you can have your

，所以我说得很好 你可以吃蛋糕，也可以

cake and eat it too

with some stipulations so um let's go

吃一些规定，所以嗯，让我们

ahead and get into that episode

继续进入那一集，

hello and thank you for being a part of

你好，感谢你成为

40 plus fitness podcast i'm really glad

40 多位健身播客的一部分，我真的很

to have you here today

高兴今天有你在这里，

uh today's show is going to be a little

嗯，今天的节目正在进行中 有点

different i have talked about seasonal

不同，我已经谈到季节性

ketosis

酮症

as the way that i eat a few times on

作为我在

this show and on some other podcasts

这个节目和其他一些播客上吃过几次的方式，

but i've never really broken down how it

但我从来没有真正分解过它是如何

works and why it works and

工作的，为什么它会起作用，

and what it is uh specifically for me

以及它是什么 对我来说

and how it

以及它如何

fits within my my overall

适合我的整体

ancestral-based lifestyle

祖先 -基于生活方式

now when i started this effort to go

现在当我开始努力

from a fat bastard to healthy and fit

从一个胖混蛋变成健康和健康时，

i was introduced to paleo by a dietitian

我被营养师介绍

and she brought the paleo diet explained

给了古饮食，她带来了古饮食解释

what it was

what i could eat what i couldn't eat and

了我可以吃的东西我不能吃的东西，

i loved it

我喜欢

so i stepped in away from my high carb

所以我放弃了我的高碳水化合物

diet

饮食

and started just eating meat fish and

，开始只吃肉鱼和

vegetables i'd never heard of the

蔬菜

ketogenic diet or the keto diet as it's

often called

but because i was on such a low carb

version of the paleo diet

it actually put me into ketosis so i had

它实际上让我进入了酮症，所以我

to figure out what ketosis was because

必须弄清楚酮症是什么，因为

something different was happening to me

我身上发生了一些不同的事情

and you know my breath and and other

，你知道我的呼吸和其他

things you hear about but

你听到的事情，

the weight loss was dramatic so i

但体重减轻是戏剧性的，所以我

enjoyed a lot of benefits out of the

享受了很多好处

ketogenic diet my blood sugar got steady

生酮饮食 我的血糖稳定了

i had higher energy i had less brain fog

我有更高的能量 我有更少的脑

and it felt great now over the past

雾 现在感觉很棒 在过去的

eight years i've continued to follow the

八年里 我在一年中的大部分时间里都继续遵循

ketogenic diet

生酮饮食

for most of the year and i call that

我现在称之为

seasonal ketosis

季节性

now most people that adopt the ketogenic

酮症 现在大多数人 在采用生酮

diet they do it full time

饮食时，他们全职进行，

they start eating low carb and they stay

他们开始吃低碳水化合物并保持

low carb and they try to keep their body

低碳水化合物，他们试图让自己的身体一直保持

in ketosis

all the time and they see the benefits

酮症状态，他们看到了好处，

so they would ask why would i

所以他们会问我为什么

ever go off the keto diet if i enjoy how

要停止生酮饮食 如果我喜欢

i feel when i'm on it

我在上面的感觉

and to answer that question for me it's

并为我回答这个问题，那

really about balance

真的是关于平衡

i enjoy beer i enjoy wine i enjoy

我喜欢啤酒 我喜欢葡萄酒 我喜欢

fruit i enjoy yeast rolls and

水果 我喜欢酵母卷，

occasionally i want to have a hamburger

偶尔我想要一个

with a bun

带面包的汉堡包

so i picked a specific part of the year

所以我选择了 一年中的一个特定部分

where i would allow myself to go off of

，我现在允许自己摆脱

ketosis now

i mentioned a few shows back that i had

not started my famine season on time

and really kind of blew it for a while

but i am back into

my my famine season and i've lost 25

酮症 赛季，我已经减掉了 25

pounds

磅，

uh plus and uh still going uh but

呃，而且还在继续，呃，

that's that's not all this is really

但这还不是全部

about so i i use

seasonal ketosis as a way to stay

generally healthy

to keep my health in good check

to keep my weight in a healthy body

身体

composition range

成分范围

uh it improves my fitness longevity and

呃它改善了我的健康 长寿和

the joy i have in my life so i've

我生活中的快乐，所以我

developed an ancestral-based lifestyle

养成了一种以祖先为基础的生活方式

and

，

i'm not gonna get into the argument

我不会参与

about

关于

what uh our ancestors would or would not

呃我们的祖先会

have eaten i'm not gonna get into the

吃或不会吃什么的争论我不会参与

argument

争论

of you know how long they lived and all

你们中的一些人知道他们活了多久以及所有

that i'll talk a little bit about that

这些我会稍微谈一谈

but that that science doesn't interest

但我对这门科学不感兴趣

me i i know

我知道

that there were no fruits available to

my ancestors

我的祖先

in in the northern part of europe i know

在欧洲北部没有水果我知道

that

they would not have been able to

他们 将无法

transport food all around the world so i

在世界各地运输食物，所以我

would not have been eating

不会同时吃

nutrients from different continents uh

来自不同大陆的营养，

all at one time

呃，

i would not always have access to uh

我不会总是有机会获得呃

vegetables and fruits and

蔬菜和水果

and all this other godly goop i just

以及所有其他敬虔的食物，我只是

wouldn't there'd be periods of time when

不会' 有一段时间

i wouldn't so

我不会这样做，

but before i really get into seasonal

但在我真正进入季节性酮症之前，

ketosis i do want to talk about a few

我确实想谈谈一些

key things just so we're all on the same

关键的事情，所以

base when i'm talking about ancestral

当我谈论祖先的生活时，我们都在同一个基础上

living there's a few

有

just core tenets that i'm going to throw

一些核心原则是我所认同的

out there one is

扔掉那里的人是

understanding what ketosis is now

了解什么是酮症现在

ketosis is when your body is burning fat

酮症是当你的身体燃烧脂肪

so that can either be the fat that

时，它可以是你正在吃的脂肪，

you're eating

or it can be body fat and in doing so

也可以是身体脂肪，这样做

you create ketone bodies now these

你现在会创造酮体，这些

ketone bodies are something that your

酮体 是你的

brain and your body can use as fuel

大脑和你的身体可以在大多数时候用作燃料的东西

most of the time people are running on

人们在葡萄糖上跑步

glucose okay there's glucose in your

好吧，你的

blood there's glucose

血液中有葡萄糖，

you know in the form of glycogen in your

你知道肌肉和肝脏中存在糖原形式的葡萄糖

muscles and liver and we use that for

，我们大部分时间都用它来提供

energy most of the time

能量

at least that's how it's been for at

至少在过去的

least the last probably

60 70 years here in the united states

60 70 年里，美国的情况至少是这样，另一方面

now

and we've also gotten a lot fatter

，我们也得到了很多更胖的

ketones

酮

on the other hand can do all of that

，可以提供所有这些

fueling

燃料，

and in many cases it's more efficient

而且在许多情况下，它更有效，

and it's cleaner

而且 它更干净

it doesn't cause as many problems for us

它不会给我们带来那么多问题

so our bodies actually

所以当我们处于酮症状态时，我们的身体实际上

perform better operate better and are

表现得更好，运行

in better health when we're in ketosis

得更好，健康状况更好

so

所以

uh that's just ketosis now the ketogenic

呃，这只是酮症，现在生酮

diet is also called keto or the keto

饮食也被称为 keto 或 ke

diet

it is a low carb high fat diet that

节食是一种低碳水化合物高脂肪饮食，

forces your body to go into nutritional

迫使你的身体进入营养

ketosis

酮症，

now you can induce ketosis with

现在你可以用

exogenous ketone bodies or

外源性酮体或

mct oil which is a medium chain

mct 油诱导酮症，这是一种中链

triglyceride but that's not what i'm

甘油三酯，但这不是我想要的

after here

，

we want healthy food we want a healthy

我们想要健康的食物 我们想要真正的健康

diet of real food

饮食

that puts us into ketosis naturally and

，让我们自然进入酮症

it's not that hard to do

you just got to get the macros right and

and push through

now with me seasonal ketosis is a

cyclical

ketogenic diet now instead of doing just

a week

i do my cycles running over months

我做我的周期数月

okay and in fact seasons uh so

好，事实上季节呃所以

i'll have a season where i'll go into

我将有一个季节，我会进入

famine uh

饥荒呃

and then i'm in a strict uh ketogenic

然后我在严格的呃生酮

diet at that point i stay in ketosis the

饮食在那一点我保持酮症

most the whole time

最完整 时间

uh and then i'll have some feasting

呃然后我会有一些盛宴的

seasons when um you know i'll go ahead

季节，你知道我会

and allow myself to eat what i want

继续让自己吃我想要的东西

i don't have any no-nos now i do tend to

我现在没有任何禁忌我确实倾向于

continue to eat a little bit

继续吃一点

uh high fat low carb at that time but i

呃高 那时的脂肪低碳水化合物，但

the rules are gone i just eat what i

我没有规则，我只吃w 我

feel compelled to eat and enjoy the food

觉得不得不吃和享受我现在拥有的食物

that i have

now my approach to the health a healthy

我对健康的态度 健康的

ancestral lifestyle

祖先生活方式

really is about health and longevity

确实是关于健康和长寿

even though we may never actually answer

，尽管我们可能永远不会真正回答

that question how long our ancestors

这个问题 我们的祖先

would have lived

会活多久

what we do know is that child mortality

我们所知道的是 儿童

was much higher

死亡率要高得多，

we know that they didn't have the

我们知道他们没有现代的

medical know-how

医学知识

of modern times and they had less access

，他们

to food

获得食物的机会

and we didn't okay we didn't have access

更少，我们不同意，我们无法获得

to what

you know most of the experts would call

大多数专家会知道的东西 称之为

healthy whole foods i mean we had what

健康的全食物我的意思是我们

was there that was all that was there

有那里的一切

uh sometimes we didn't have we did

呃有时我们没有我们做的

that's all we had we there were there

就是我们那里的所有我们

were

there were no mcdonald's uh there was

那里没有麦当劳呃

none of that stuff

没有那些

and we did a lot more physical activity

东西我们做了一个 每天进行更多的体育活动，

every day so

所以

whatever the evidence says you know if

无论证据怎么说，你知道如果

people weren't living as long

人们活得不长，

it was probably four different reasons

那可能有四个不同的原因，

okay

now during those times like i said there

现在在那些时期，就像我说的

would be periods particularly in the

那样，特别是在

north

北方

where we would have feast and famine

，我们会

when we would spend uh

当我们

part of the year uh eating a ketogenic

在一年中的一部分时间里度过呃吃生酮

diet

饮食

uh and even some periods of fasting uh

呃甚至一些禁食期呃

we didn't have food preservation

我们没有食物保存

um so we would uh we would have to wake

呃所以我们会呃我们将不得不

up in the morning and maybe not have any

在早上醒来也许会发生饥荒 周围没有任何

food around so we would have to go get

食物，所以我们必须去拿

it

它

we could be traveling and walking for

我们可能会旅行和步行

hours and not find that

几个小时却找不到

but what we would do is if you think

但我们会做的是如果您

about it from a seasonal perspective

从季节性的角度考虑

we would have access to more food in the

我们将在春季获得更多食物

spring through the fall so there would

整个秋天，所以会有

be

fruits there'd be vegetables there'd be

水果，会有蔬菜，会有

things like that and

类似的东西，

so we would we would probably put on

所以我们可能会

some weight between

在春季和秋季之间增加一些体重，

spring and fall it would just be a

这只是

normal thing and it was good because

正常的事情，这很好，因为

body fat helps protect us from the cold

身体脂肪有帮助 保护我们免受寒冷

keep us warmer

让我们温暖

and it also gives us food i mean when we

，它也给我们食物 我的意思是当我们

don't have food it provides us the

没有食物时，它为我们提供

energy we need

我们现在需要的能量，

okay now as we go into the winter weight

因为我们进入冬季

loss would be the norm as we started

减肥将成为常态，因为我们开始

using

使用

um that fat uh on our bodies to keep us

嗯 脂肪呃在我们的身体上保持我们

alive so if we didn't have access to

活着，所以如果我们无法获得

food

食物，

our bodies adapted to stay alive our

我们的身体会适应活着，我们的

bodies adapted to be able to continue to

身体会适应继续

do what we needed to do

做我们需要做的事情

i also believe that we were

我也相信我们

opportunistic eaters now we didn't have

现在是机会主义的食客，现在我们

a mcdonald's or tim hortons or whatever

没有麦当劳或蒂姆 hortons 或

it is that you have on every

任何你在每个角落都有的东西

corner we didn't drink sweetened

我们不喝含糖

beverages we just we had water

饮料 我们只喝水

we ate whole foods when we killed an

当我们杀死一只动物时我们吃全食物 我们

animal we ate it hoof to nose

as hunter-gatherers we ate well as we

像狩猎采集者一样吃它的蹄子 我们尽可能地吃得好

could

and we fasted when we had to so

而且我们 当

well we were on the land and i think

我们不得不在陆地上时禁食，我认为

that's one of the the core tenets of

这是其中的核心原则之一

this

is that um we knew what we should eat

，我们知道我们应该吃

what we shouldn't eat

什么，我们不应该吃

um and we got that through the tribal

什么，我们通过部落知识获得了这一点，

knowledge so you know

所以你

i think it's really important to

understand that the things that we

知道我认为了解我们

call food today are not food you know

今天所说的食物不是食物，

groceries as they are today are not as

因为它们今天的食物

nutritious as what we had then and we

不像我们当时所拥有的那样有营养，

we've got to fix that as a people

我们必须解决这个问题作为一个必须解决的问题，这

that's got to be a priority somewhere

一点非常重要 沿着这个epis的路线成为优先事项

along the lines

this episode of the 40 plus fitness

40 岁以上健身

podcast is sponsored by

播客的颂歌由

vault health guys we need to discuss the

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在房间里讨论大象

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影响我们不想谈论的

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比如我们的性欲和活力 是的，我

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个性化的医生审查治疗

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这可以是药丸霜或

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药物是邮寄的

there's nothing macho about neglecting

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if you live in the united states and

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now another big tenant i want to talk

现在是另一个大租户 我想谈的

about

is fitness now we were not sedentary uh

是健身现在我们不是久坐不动呃

you you cannot survive as a

你作为狩猎采集者你无法生存

hunter-gatherer

uh if you're gonna sit and not do

呃如果你要坐着不做

anything you just don't

任何你不做的事情

so we would have to be fit we wouldn't

所以我们必须保持健康我们

be able to go to a gym for cardio and

不会 能够去健身房进行有氧运动和

strength training

力量训练，

but we would have regular exposure to

但我们会定期接触

three primary movement modalities that

三种

were really really important for us

对我们来说真的很重要的主要运动方式，

okay we would do low-intensity

好吧，我们会做低强度的

steady-state or less

稳态或更少的运动，

because i like to call it where we had

因为我喜欢在我们有的地方称它为

to migrate so you know food's not always

迁徙，所以你知道食物并不

where we want it to be and

总是我们想要的地方

the animals were moving with migration

，动物以迁徙

patterns we would have to move with them

模式迁徙，

if we want to be successful hunters

如果我们想成为成功的猎人

so this will require sometimes days of

，我们就必须与它们一起迁徙，所以这需要一些东西

us to to walk and travel hiking

我们这些日子基本上是步行和旅行徒步旅行

basically and we'd have to carry our

，我们必须随身携带我们的

stuff with us so if we had

东西，所以如果我们有

shelter and coats and different clothing

住所、外套、不同的衣服

and blankets and all the different

和毯子以及

things we needed

我们需要的所有不同的东西

tools and weapons we would be carrying

，我们将随身携带这些工具和武器

those with us so

我们所以

we would go on these long low intensity

我们会继续这些长时间的低强度

steady state movements

稳态运动

okay now occasionally uh we would have

现在偶尔呃我们会进行

high intensity interval training and

高强度间歇训练

you think of that in terms of if we were

你想想如果我们在

hunting or we were

打猎或者我们在

fending off other tribes it would

抵御其他部落这

require us to have some power and some

需要我们有一些 力量和一些

skill

技能

so working with weapons moving for short

所以使用短时间移动的武器

periods of time quickly

快速

resting moving again that would be

休息 再次移动这对我们来说是

normal

正常的

regular activity for us so yes more

常规活动 所以是的，更多的

movement

运动

and then finally a strength and mobility

，然后

when we killed a large animal

当我们杀死一只大型动物

or we stumbled across a berry patch we

或我们偶然发现浆果补丁时，我们最终会获得力量和机动性 我们

would feast

now that would also require in some

现在会大快朵颐，这在某些

cases for us to

情况下还需要我们

lift parts of the animal and carry it

抬起动物的一部分并将其

back to camp or we'd have to squat down

带回营地，否则我们将不得不

uh to pick the berries that we were

蹲下来采摘浆果

going to be eating so again

我们将再次吃

more movement and so you can see through

更多的运动，所以你可以看到

this just the lifestyle of a

这个只是

hunter gatherer is is filled with tons

猎人采集者的生活方式充满了

and tons of movement

大量的运动

now we also would have work-life balance

现在我们也会有工作与生活的平衡，

um

we wouldn't be putting in long commutes

我们不会投入 长途通勤

we wouldn't be doing

我们不会

a lot of the things we do now um but

做很多我们现在做的事情，但是

while we're working to survive we would

在我们努力生存的

also understand

同时

that we needed to rest okay

，我们也会明白我们需要好好休息，

so we would understand that uh you know

这样我们就会明白，嗯，你知道

we um would need flow and what i mean by

我们需要人流和什么 我的意思是说

flow

流动

is you know flow is kind of fitting in

是你知道流动有点适合

with what's

那里的

there uh you know we would we would know

东西呃你知道我们会

that there's

知道有

ways to hunt there's ways to to move

办法打猎有办法移动

there's there's times that we need to go

那里有些时候我们需要

and so our

去所以

we would start following a natural

我们会开始遵循

pattern of days month

天的自然模式 月的

seasons you know you watch some of the

季节 你知道你会观看一些

shows

节目

where they depict uh people and and they

，其中描绘了呃人，

they live by the moon the moon and the

他们靠月亮生活 月亮和

seasons give them

季节为他们提供

the information they need uh to survive

了现在生存所需的信息，

now

if they faced a threat and then they had

如果他们面临威胁，然后他们

a stressor which is you know basically

有压力 这就是你基本上

what a threat would do is the stress

知道威胁会做什么是压力

response

反应

um it would be acute immediate uh it'd

嗯这会是急性的直接呃这将

be life or death

是生或死

so they would have that cortisol hit

所以他们会受到皮质醇的打击

they'd have you know

他们会让你

that adrenal hit and then it would be

知道肾上腺受到打击然后它就会

gone uh it wouldn't be this long drawn

消失 呃，这不会是我们现在对自己做的那么长的

out months and months and months of

几个月，几个月和几个月的

things that we do to ourselves now

事情，

so we would have a very low stress life

所以从

in a general sense uh as long as we were

一般意义上讲，只要我们

able to successfully hunt

能够成功地打猎

and move and do the things we needed to

，移动和做，我们的生活压力就会非常低 我们需要做的

do our risks our

事情我们的风险

our stress levels were much lower um we

我们的压力水平要低得多我们

also did risk management

也做了风险

and uh i know that kind of sounds kind

管理呃我知道这

of weird uh talking about our ancestors

听起来有点奇怪呃谈论我们的祖先

but

但是

the way you stay alive the way longevity

你活着的方式长寿发生的方式

happens

is understanding the risks associated

是理解

with your life as a primal

与您作为原始人的

living being okay we weren't worried

生活相关的风险 还好 我们不

about calories

担心卡路里

blood sugar vitamin c processed meat

血糖 维生素 C 加工肉类

dietary fiber

膳食纤维

or if we had a healthy microbiome those

或者如果我们有健康的微生物组

those concepts weren't even in our head

这些概念甚至不在我们的脑海中

we but what we did was we followed a

我们但我们所做的是 我们遵循

path that was set by our ancestors our

祖先设定的道路 我们的祖先

ancestors

would go and they'd say we know we go

会走 他们会说我们知道我们会朝

this direction this is the way we have

这个方向 这是我们

to go this month

本月

at the moon and then we would go but we

在月球上必须走的路 然后我们会走 但我们

would have to also understand what we're

也必须明白

facing

if another tribe moved in uh to the area

如果另一个部落搬到那个地区，我们将面临什么

we might have to change the plan but we

我们可能不得不改变计划但我们

would do it we had risk management we're

会这样做 我们有风险管理 我们正在

paying attention

关注

so the biggest risks to us at that time

所以当时我们面临的最大风险

was infant mortality

是婴儿死亡率

and tribal warfare and the only

和部落战争 我们唯一

biohacking

要做的生物黑客

that we would have um done was just

就是

making sure

that we were aware of the risks and then

确保我们意识到风险，然后

figuring out ways to avoid them or deal

想办法避免或处理它们

with them

and then relationship would be very

，然后关系

important to us we worked and moved as a

对我们来说非常重要，我们作为一个部落工作和移动

tribe

and in a tribe it works to our benefit

， 在部落中，它对我们有益，

because it helps

因为它有助于

everyone's survival we hunt it in packs

每个人的生存，我们成群结队地捕猎它

and and we're hard-coded in our dna to

，并且我们在 DNA 中进行了硬编码以

be socially engaged so

参与社会活动，因此

that relationship that closeness is

这种亲密关系对于

really really important to

the nature of ancestral living and then

祖先生活的本质来说真的很重要。

finally within

最后，在

ancestral living i want to talk about

祖先的生活中，我想谈谈

curiosity you know we we did

好奇心，你知道我们确实

tend to follow the same basic patterns

倾向于遵循相同的基本模式

seasonal patterns year in

and year out but we were constantly

，年复一年的季节性模式，但

engaged with what was going on

我们不断参与周围世界发生的事情，

in the world around us because our

因为我们的

survival depended on it

生存取决于

you know we couldn't go in and ask

你知道我们不能进去问

google or facebook what the weather was

google 或 facebook 天气会怎么样，

going to be like or

if we were going to have an early summer

或者我们是否会有初夏

or a late winter or whatever

或晚冬之类的

and no there was no groundhog to do it

，也没有土拨鼠为我们做这件事

for us either

we look to our elders to advise us and

我们期待我们的长辈给我们建议，

then the tribe had to learn and adapt

然后部落必须学习和适应

and that's how we would survive hard

，这就是我们现在如何度过艰难

times now

时期

i recently started a blog to dive into

我最近开了一个博客来

these issues in more detail

更详细地探讨这些问题，

but full disclosure i'm a terrible

但完全公开我是一个糟糕的

blogger i can brag about this being

博主，我可以 吹嘘这

episode 455

of the 40 plus fitness podcast but i you

是 40 多个健身播客的第 455 集，但我

know i've done several blogs over the

知道这些年来我已经写了几个博客，

years and i don't think i've ever gotten

而且我认为

more than maybe 15 blog posts in any one

我在任何一个博客中获得的博文都不超过 15 篇

blog i've ever started

开始

um so they they blog fade uh pretty

嗯所以他们b 日志褪色 呃

quickly

很快，

um you know i hope that doesn't happen

你知道我希望这个博客不会发生

with this blog but

，但是

uh what i plan to do with that blog is

我打算用那个博客做的是

explore a lot of these topics that i've

探索我到目前为止讨论过的很多这些主题，

talked about so far so if you're

所以如果你有

interested in

兴趣

any of those uh you might want to check

呃，你可能想查看博客中的任何一个，

out the blog

i'll do the best i can but

我会尽我所能，但

what's probably going to end up

最终可能会

happening is i'll probably end up

发生的是，我可能最终

bringing some of those topics here to

会将其中一些主题

the podcast so

带到播客中，因此

check out the blog as i get going on it

请查看博客 我继续说

probably not anything else on there now

下去，现在可能没有其他任何内容，

but

但

check it out and that's where a lot of

请检查一下，这就是将更详细

these topics are going to be discussed

地讨论许多这些主题的地方

in more detail and if you have any

，如果您有任何

questions

问题，请

feel free to join us on the facebook

随时加入我们 40plusfitnesspodcast 的 facebook

group at 40plusfitnesspodcast.com

群组。 com

forward slash group

forward slash

and just ask i'm there i mean i'm there

group 只是问我在那里我的意思是我在

to participate and help you in any way i

那里参与并以任何方式帮助你

can

so if you're interested in this topic i

所以如果你对这个话题感兴趣我

would like to carry on that conversation

想继续那个对话

so for today's discussion and i know

所以今天的讨论我 知道

i've been gone already for quite a while

我已经离开了很长一段时间，

but

但

i really want to dive into into seasonal

我真的很 不要深入研究季节性

ketosis and share

酮症并分享

why i do it and the reasons that it may

我为什么这样做以及它可能

or may not be right for you

适合也可能不适合你的原因

okay the first question i kind of have

好吧

in my mind when i'm thinking about this

当我想到这是季节性酮症时我想到的第一个问题

is seasonal ketosis the same thing as

是同样的事情 作为

cyclical

周期性生

keto diet uh you know and technically it

酮饮食，呃，你知道，从技术上讲，

is it's you know you're cycling

这是你知道你在

in and out of keto so it is a cyclical

循环进出生酮，所以这是一种周期性生

keto diet however

酮饮食，但是

when you talk to most people about the

当你和大多数人谈论

cyclical keto diet

周期性生酮饮食时，

it's a six days on one day off and they

它是六天休息一天 他们

call that a refeed day

称那是重新喂食的一天

and i'm metabolically capable of doing

，我的新陈代谢有能力进行

that kind of keto diet

那种生酮饮食，

but i'm not a really good moderation

但我不是一个非常好的节制

type person you know i'm either i'm

型人，你知道我要么全开

either all

on or all off so if i took a weekly

，要么全关，所以如果我吃了

cheat day you know or

你知道的每周作弊日或

carb up day i i just don't know what my

碳水化合物日我只是不知道我

that day after that might be like and i

在那之后的那一天会是什么样子，我

might just go ahead and have a second

可能会继续进行第二个

cheat day so

作弊日，所以

when i start my famine season you know

当我开始我的饥荒季节时，你

in my ketogen

知道我的生

in my ketogenic diet i start dropping

酮 我的生酮饮食我开始

weight relatively quickly

相对较快地减轻体重

and then i'll get to my set point and

，然后我会开始我的 设定点，

i'm good you know so

我很好，你知道，所以

i like that i like seeing two to five

我喜欢我喜欢看到 2 到 5

pounds come off in a week

磅在一周内掉下来，

what i wouldn't be a fan of is seeing

我不喜欢的是看到

like four pounds down

4 磅下降，

uh then two pounds up and i'm pretty

然后又增加了 2 磅，我很漂亮

sure that's how

确定这

the cyclical keto diet would work for me

就是周期性生酮饮食对我

and i don't really like that

有用的方式，我真的不喜欢

it's progress don't get me wrong it's

它的进步不要误会我这是

progress but that's just not me

进步但那不是我

i'm happy knowing that i can have a few

我很高兴知道我可以

more carbs on my high activity days

多吃一些碳水化合物

uh without going out of ketosis so if

没有摆脱酮症的活动日，所以如果

i'm going to have more carbs i'm just

我要摄入更多的碳水化合物，那一周我

going to work out a hell of a lot harder

会更加努力地锻炼

that week to make sure that i can keep

，以确保我可以让

myself in ketosis

自己保持酮症状态

and have have the carbs too so if i want

并且也有碳水化合物 所以如果我想要

some fruit

一些水果，

i gotta earn it uh from a from a carb uh

我必须从碳水化合物中获得，呃

blood sugar

血糖

muscle and liver glycogen model now

肌肉和肝糖原模型现在

there are some positives to the cyclical

有一些积极的循环

keto over

酮比

uh full-time keto uh in many cases

全职酮呃在很多情况下

athletic performance can be better and

运动表现可以更好，

muscle growth is better

肌肉

you know but i'm not a bodybuilder and i

你知道，成长会更好，但我不是健美运动员，

perform fine without the refeeds i can i

我在没有重新喂食的情况下表现良好 你

can do as much as i want to do or need

可以做我想做或

to do

需要做的

so again cyclical keto is just not for

事情循环酮不适合

me but if you're someone who's looking

我但如果你是一个正在

for a way to

寻找一种方法

do keto and then have that kind of that

来做酮然后有那种你可能想要的那种重新

refeed that break

喂食的人

you might want to check that out um now

现在检查一下，

why does seasonal ketosis make sense to

为什么季节性酮症对

me

我来说

from an ancestral perspective and i've

从祖先的角度来说是有意义的，我

gone into some of this already

已经研究过其中的一些了，

uh you know i when i started this and i

你知道，当我开始这个的时候，我

was learning about the paleo diet

正在学习古饮食，

i came across mark sisson's primal

我遇到了马克西森的原始饮食

blueprint

蓝图

and now mark laid out a very reasoned

和现在马克

case for how our ancestors lived and ate

为我们的祖先如何生活和饮食提供了一个非常合理的案例

i used a character i think he named grok

我使用了一个我认为他命名为 grok 的角色

so whether you believe in human

所以无论你相信人类

evolution creationism or intelligent

进化神创论还是智能

design

设计

i don't think you can argue that we

我认为你不能争辩说

we're not doing things right now

我们是 现在不做事，

we've got to change something the

我们必须改变一些东西

standard american diet is killing us

标准的美国饮食正在杀死我们

you know back then we didn't eat refined

你知道那时我们不吃精制

grains and we didn't have junk food

谷物 我们没有垃圾食品

you know we were hunters and gatherers

你知道我们是猎人和采集者

we were like i said

我们就像我说的

opportunistic eaters and we ate the

机会主义的食客和我们 吃

nutrition that our body required

我们身体需要的

essential amino acids and essential fats

必需氨基酸和必需脂肪的营养，

they came from animals

它们来自动物，

primarily red meat and fish that's where

主要是红肉和鱼，这是

we got our food now

我们得到食物的地方，现在我们的

most of our food was going to come in

大部分食物都会以

that form and then based on the seasons

这种形式出现，然后根据

you know we had short periods of the

你知道的季节

year where it was either cold or dry

一年中寒冷或干燥的短暂时期，

we were in ketosis because there just

我们处于酮症状态，因为在一段时间内

might not be

可能没有

any vegetables or fruits available to us

任何蔬菜或水果可供我们使用

during periods of time

and then of course because um you know

，当然，因为嗯，你知道

food availability

食物供应，

uh and everything uh we would spend a

嗯，我们会花的一切

good bit of time

好一点的时间

fasting or intermittent fasting or maybe

禁食或间歇性禁食，或者

some extended fasting depending on the

一些延长的禁食，这

nature of what's going on in the world

取决于世界上正在发生的事情的性质，

um you know if if we get a good

你知道如果我们得到一个很好的

cold hard freeze um and

冷硬冷冻，嗯，

all the animals are moving and there's

所有的动物都在移动，没有

no um

you know no no vegetation at all um

你知道的 完全没有植被 嗯

we got to go with the animals we got to

我们必须和动物一起去

catch up to them and then we gotta we

追赶它们然后我们

gotta do the hunting so

必须进行狩猎所以

um just recognize that uh our diet would

嗯只是认识到呃我们的饮食本来会

have been

very keto for much of the year okay now

非常适合生酮饮食 一年中的大部分时间都可以，现在

i started doing this

我开始这样做是

for weight loss um that was my my core

为了减肥，嗯，这是我的核心

reason

原因

and i i was very much drawn to the

，我非常喜欢

primal

原始

paleo diet um because it made intuitive

古饮食，嗯，因为它具有直观的

sense you know mark did a really good

意义，你知道马克做得非常好，

job uh i think this was maybe the first

嗯，我认为这是 也许

article i even read

我什至读过的第一篇文章

um that you know you can't eat what you

，你知道你不能吃

don't have access to

你无法获得的东西，

so you wouldn't eat processed foods at

所以你根本不会吃加工

all

ever okay everything we would have eaten

would have been whole food it would have

been locally and sustainably sourced

食品 本地和可持续采购

and the human body was designed to be a

，人体被设计成

hunter i mean there's there's no doubt

猎人 我的意思是毫无疑问，

whatsoever

when you look at our features look what

当你看到我们的功能时，看看

we can do we were designed to be hunters

我们能做什么，我们被设计成猎人

but when there's fruits and vegetables

，但当有水果和蔬菜

available

时，

we're probably going to eat eat those

我们可能会去 吃那些，

but we would not have eaten a high

但我们不会全年都吃高

carbohydrate diet

碳水化合物的饮食

year round it's just impossible for any

对于

of our ancestors

我们的任何祖先

short of just some very small areas you

来说，除了热带地区的一些非常小的地区

know in the tropical zones

where people would have eaten primarily

，人们会吃原食是不可能的 y

carbohydrate diets they just wouldn't

碳水化合物饮食 他们只是不会

have anyone from

有来自

northern europe anyone pretty much if

北欧的任何人

you're if you

如果你是

if you're from northern europe or europe

如果你来自北欧或

at all uh your ancestors probably did

欧洲 呃你的祖先可能确实

need a lot of uh fruits and vegetables

需要很多呃水果和蔬菜

um that's just that's just part of it

嗯，仅此而已 现在只是其中的一部分，

now you can look at the current chronic

您可以了解当前的慢性

diseases

疾病

obesity heart disease stroke type 2

肥胖 心脏病 中风 2

diabetes cancer

型糖尿病 癌症

neurodegenerative diseases like

神经退行性疾病，如

alzheimer's and parkinson's

阿尔茨海默氏症和帕金森氏

and the health problems are associated

症 健康问题

with our food

与我们的食物有关

there's something seriously wrong in our

在现代世界中存在严重问题

modern world

most people have insulin resistance or

大多数人有胰岛素抵抗或

metabolic syndrome

代谢

and it's it's so epidemic that it's just

综合症 它是如此流行

weird to me

以至于我很奇怪

that this has become politicized that

这已经被政治化了

you know we

你知道我们

have the food companies telling our

有食品公司告诉我们的

government what to tell us what to eat

政府该告诉我们该吃什么

um it's kind of crazy it's not

嗯这有点疯狂 它不是

animal products and saturated fat that

动物产品和饱和

are making us sick as much as those food

脂肪 让我们生病，就像那些食品

companies want the

公司希望

government to tell us that it is it's

政府告诉我们的那样，这

just not true

不是真的，

it's the fast food it's the processed

这是快速的食物 哦，它是加工

foods it's the

食品，它是

high height refined carbs and sugar

高高度精制碳水化合物和糖，

we're eating too much sugar we're eating

我们吃太多糖了，我们吃

too many refined carbs

太多精制碳水化合物，

we're not eating whole food so if

我们不吃整个食物，所以

the government was in our favor doing

如果政府支持我们做

the things it was supposed to do

它应该做的事情

they would be focused on food quality

他们会关注食品质量吗

they would not be telling us to eat

他们不会告诉我们吃

cereal and grains and cut refined carbs

谷物和谷物并减少精制碳水化合物

they would be telling us to eat meat

他们会告诉我们吃肉

fruits and vegetables

水果和蔬菜

whole foods now i've interviewed experts

全食 现在我已经采访

across

了

all spectrums of nutrition i've had

所有营养领域的专家 我已经 有

vegans on i've had carnivores on

素食主义者 我在

paleo keto everywhere in between

古酮上到处

the interesting thing is is every single

都有食肉动物 有趣的是

one of them will tell you that their

，他们中的每一个都会告诉你

their way of eating is the best because

他们的饮食方式是最好的，因为

it is based on high quality whole food

它基于高质量的全食物

and they'll be able to pull out the

，他们会 能够撤出

studies that show people eating their

研究表明人们吃全食的

diet

whole foods are crushing it they're

饮食正在粉碎它他们

doing great

做得很好，

but what's hard is that they ignore

但困难的是他们忽略了

whole food studies that say the exact

全食研究，这些研究

same thing about a different type of

对不同类型的饮食说完全相同的事情，

diet because it doesn't fit their

因为 这不符合他们的

world view doesn't fit their paradigm so

世界观不符合他们的范式所以

they have a cognitive bias

他们有认知偏见

so you know i just really struggle when

所以你知道我真的很挣扎当

someone tells me

有人告诉我

that the quality of your vegetable

你的蔬菜

matters but the quality of your meat

质量很重要但你的肉质量

doesn't it's just all meat is bad or and

不只是 所有的肉都是坏的，或者

i've got people say the same thing you

我有人说同样的事情你

know the other way

知道另一种方式

is uh the quality of the meat matters

是呃肉的质量很重要

but all vegetables are bad

但是所有的蔬菜都是坏的

you know that doesn't make sense to me

你知道这对我来说没有意义

our bodies were designed to eat both

我们的身体被设计成同时吃

quality is what matters so you know

质量是最重要的，所以你知道

that's why the paleo diet makes sense to

这就是为什么古饮食对

me i think

我有意义我认为

everybody should be trying to eat more

每个人都应该尝试吃更多的

whole food you know the debate's out

全食物你知道

about whether we would have eaten

关于我们是否会吃土豆的争论已经结束，

potatoes or

或者

you know and i don't think we would have

你知道，我认为我们不会

eaten much dairy to be honest with you

老实说，我们吃过很多奶制品，

because we didn't have cows you know we

因为我们没有奶牛，你知道我们

didn't have goats we didn't

没有山羊，我们没有，

we hunted them or something similar to

我们猎杀了它们或类似的东西，

them but we we didn't

但我们没有，

we didn't have an animal product like

我们没有动物产品

that we weren't domesticating the

就像我们没有

animals so we weren't

驯化动物所以我们

doing dairy beans you know those are a

不做奶豆，你知道那些

little weird because that yeah there are

有点奇怪，因为是的，那里有

some issues there where we have to be

一些问题，我们必须

careful with them

小心对待它们，

but um you know i i like the primal

但你知道，我喜欢

experience of having a big juicy steak

吃一块多汁的大牛排的原始体验，

i just do i love having a cup of

我只是喜欢吃 一杯

blueberries or blackberries

蓝莓或黑莓

and and the sweetness and the tartness

，还有甜味和酸味

and just i love that

，只是我喜欢，

okay so i'm not going to give up either

好吧，所以我不会放弃其中任何

one of them

一种，

i'm just not my diet is comprised of

我只是不是我的饮食由

meat fish vegetables and some fruit

肉、鱼、蔬菜和一些水果组成，

i did try the carnivore diet for a few

我确实尝试过 食肉动物饮食

weeks and i started missing vegetables

几周，我开始想念蔬菜，

i tried the vegetarian diet

我尝试素食

and then i adapted it into the

，然后我将其调整为

pescetarian diet to try to get my

pescetarian 饮食，试图获取我的

protein

蛋白质

and i i couldn't do it i gained weight

，但我做不到我体重增加，

because i was eating too many fruits

因为我吃了太多水果

and vegetables um and grains and so i

和 蔬菜嗯和谷物，所以我

just started putting on weight

刚开始增加体重，

so there's not something that i i enjoy

所以没有什么我喜欢的

and you know what

，你知道

when i when i do these did these little

当我做这些的时候做了这些小

experiments you know i was typically

实验你知道我通常

doing them during my

在我的

uh my feasting season so uh you know it

呃我的宴会季节做这些，所以呃哟 你知道

was not a period of time when i had to

这不是我不得不担心酮症的时期，

worry about being in ketosis i just

我只是

did what i did so you know i think it's

做了我所做的，所以你知道我认为

important for you to understand that

让你明白

whole food is the answer

整个食物是答案很重要，

however you choose to put that in a way

但你选择以某种方式表达它

of eating

is really about you but i will say this

饮食真的是关于你的，但我会说

if you're going to try

如果你要尝试

seasonal ketosis you do need to think

季节性酮症，你确实需要

about a few things okay

考虑一些事情，好吧，

one i i don't have any insulin

我没有任何胰岛素

resistance or diabetes or and you know i

抵抗或糖尿病，或者你知道我

don't have

没有

any of the diseases or any of the issues

that

that people would would be suffering

人们可能会患上的任何疾病或任何问题，

from uh

呃

that they might be using this as a

，他们可能会使用这个作为

protocol so if you have insulin

协议，所以如果你有胰岛素

resistance or diabetes

抵抗或糖尿病，

you know or if you're using the

你知道，或者如果你正在使用

ketogenic diet for cancer

生酮饮食治疗癌症

alzheimer's disease picos

阿尔茨海默病 picos

or an autoimmune immune issue i

或自身免疫性免疫问题

i wouldn't necessarily cycle off of the

ii 不一定会停止

ketogenic diet

生酮饮食，

you know those protocols are specific

你知道这些协议是

about

关于

staying in quito the whole time and so

一直保持在基多的，所以

that's not something where you would

这不是你

want to cycle out because you're just

想要循环的东西，因为你只是在

setting yourself up

设置你的

if you're way above a healthy body

如果你的身体成分远高于健康的身体

composition and you want to use keto to

成分，并且你想使用酮来

lose weight

减肥，那么自我提升

seasonal ketosis is also probably not

季节性酮症也可能

something for you because

不适合你，因为

your weight is going to fluctuate i

你的体重会波动 我

fluctuate

10 to 15 pounds uh each year as i go

每年都会波动 10 到 15 磅，嗯，我经历

through the these cycles

过 这些循环，

um so that isn't and then of course if

所以不是，然后当然，

if you're prone to eating disorders

如果你容易患饮食失调，

uh you know you need to find a way of

你知道你需要找到

eating that you're comfortable with and

一种你觉得舒服的饮食方式，

if it's sustainable for you

如果它对你来说是可持续的，那么

uh the cycling in and out is probably

骑自行车和 你知道，出去可能

not in your best interest

不符合你的最大利益

you know except for this slip up i had

，除了我

recently due to kova 19

最近因为 kova 19 的

um i've i've been able to manage my

这个失误，我

seasons

stably for the last eight years um you

在过去的八年里一直能够稳定地管理我的季节，嗯你

know going

知道

uh into my feasting season

进入我的盛宴季节

in uh early late august early september

在呃八月初九月初

and then coming

然后

out of it right after the super bowl or

在超级碗或

my birthday

我的生日

in at the first week of february uh

之后在二月的第一周出来呃

that's my feasting season and then my

那是我的盛宴季节然后我的

fasting season or

禁食季节或

famine season as i call it um will run

饥荒季节我称之为嗯

the rest of the year

将剩下的时间

and as i said i might put on 10 to 15

和我一样 我可能会在盛宴季节增重 10 到 15

pounds

磅

during the feasting season but i i

，但我

ditched that weight pretty quickly

很快就减掉了那个体重

and and spend my famine season at my

，并在我的设定点较低的较低范围内度过了我的饥荒季节，

lower lower range

of my set point now i love the metabolic

现在我喜欢

flexibility

that i have to be able to spend part of

我必须能够花费一部分的代谢灵活性

the time in ketosis and part of the time

有时是酮症，

having a little bit more carbs um you

有时是多一点碳水化合物，嗯，你

know when i say more carbs i'm

知道，当我说更多碳水化合物时，我是

i'm talking about beer and some simple

在谈论啤酒和一些简单的

carbs you know it's like

碳水化合物，你知道这就像

i'll have a hot dog i'll have a

我要吃热狗一样 我要一个

hamburger um someone offers me a piece

汉堡，有人

of pie at a tailgate

在尾门给我一块馅饼

i'll i'll eat it so that's kind of that

，我会吃掉的

thing you know

to me the weight loss is relatively easy

once i'm in ketosis my body just

naturally says okay you don't you don't

好吧，你

need this and some of what i'm

不需要这个，我

flushing out from a weight perspective

从体重的角度冲洗掉的一些

is water

是水，

but a lot of it is body fat and it goes

但其中很多是身体脂肪，而且很快就会消失

pretty quickly and i'm pretty happy with

，

that

now if you're interested in diving

如果你现在我很满意 有兴趣

deeper into this topic there's two ways

深入研究这个话题有两种

that you can do this i talked about the

方法可以做到这一点我谈到了

group earlier you know

gr oup 早些时候你知道

40plusfitnesspodcast.com forward slash

40plusfitnesspodcast.com 正斜杠

group

组，

or you can go to the website

或者你可以去网站

40plusfitnesspodcast.com

40plusfitnesspodcast.com

forward slash 455 and there's a comment

正斜杠 455，这篇文章下面有一个评论

section under this

部分，

post so i put a post with the

所以我每周都会发布一个带有成绩单的帖子

transcripts each week

um and that's why i tell you the full

，这就是为什么我告诉你完整的

show notes are there

if you go there there's a comment

如果你去那里显示笔记那里有一个评论

section you can leave a comment there

部分你可以在那里发表评论

uh you know i'm i'm pretty passionate

呃你知道我是我对

about the benefits that i get

我获得的好处和我

and the flexibility i get and the

获得的灵活性以及

freedom i get with seasonal ketosis

季节性酮症和我获得的自由充满热情

and my my style of ancestral living uh

我祖传的生活方式，嗯，

so i love talking about it if you want

所以我喜欢谈论它，如果你

to go into more detail with this i

想更详细地讨论这个，我

encourage you to go check out one of

鼓励你去看看

those two places and let's continue the

这两个地方之一，让我们在

conversation there

那里继续对话，

all right rez welcome back

好吧，欢迎回来，

this is great a lot of good stuff in the

这很棒很多 这一集中的好东西

episode

yeah you know most people that will talk

是的，你知道大多数人会

about ketosis they get they they talk

谈论酮症，他们得到他们

about in terms of it being a permanent

谈论它是一种永久的

lifestyle

生活方式

and it can be uh but i think it's it's

，它可以是呃，但我认为这

kind of

easy for people to get roped into

很容易 人们被束缚在

measurements or things and you know

测量或事情上，你知道

they're not not necessarily doing it for

他们不一定

the right reason

出于正确的理由这样做

you know i knew that i was going to roll

你知道我知道我将

up on football season

在足球赛季结束

and want to go tailgating you know since

并想跟上你知道，因为

i finished my tough mudder i was like

我完成了我艰难的泥泞 我就像

having a beer and i was out of ketosis

喝啤酒一样，那天下午我已经摆脱了酮症

that afternoon that evening so you know

，所以你知道

just

from my life style perspective it just

从我的生活方式的角度来看，它只是

didn't make sense there were going to be

没有意义，有

periods of time that i was not

一段时间我没有，

but i found a manageable way that i

但我找到了一个可控的方法 我

could spend some of the year in ketosis

可以在一年中的一些时间花在酮症上

and get the benefits that i wanted to

并获得我想要的好处，

get

but at the same time spend some time

但同时花一些时间

doing some things that i

做一些我

enjoy that sounds great i'm glad that

喜欢的事情，听起来很棒我很高兴

you found this new way

你找到了这种新的生

to work keto into your normal lifestyle

酮方法 你的正常生活方式

it sounds like it's flexible enough to

听起来它足够灵活，可以

work with the way that you

按照你

like to live it does it does um you know

喜欢的生活方式工作，确实如此，嗯，你

of course uh

当然知道，嗯，

you know this year i had a little bit of

你知道今年我有点

difficulty uh

困难，嗯

getting out of the feasting mode uh just

，摆脱盛宴模式，嗯，只是

with everything that was going on

和 一切 那是怎么回事，

so i i did put on a good bit more weight

所以我确实增加了比平时更多的体重，

than i normally would have um but i've

但

i've dropped almost all of that

我现在几乎已经减掉了所有体重

now and i'm back down to near uh near a

，而且我已经回到

low

for the last five years i've been

过去五年的低点附近 我一直在

running at about a hundred

跑步大约 100

about 207 pounds and i'm right about

磅，大约 207 磅，我现在就在

there right now

那里，

i think i'm going to push it down a

我想我要把它推

little lower because my muscle mass is a

低一点，因为我的肌肉质量

little lower than it was five years ago

比五年前低

so i'm probably going to push my weight

一点 我可能会把我的体重

down below 200 before i um

降到 200 以下，然后我

kind of level things out again but yeah

再平衡一下，但是是的，

so i i do see some fluctuations uh with

所以我确实看到我的体重有一些波动

my weight

and i know that can be challenging for a

，我知道这对很多人来说可能具有挑战性

lot of people

yeah yeah that's what i wanted to ask

是的，这就是我想要的

you about that

um as you watch the scale go up and down

当你看着体重秤上升和下降时，问你这个

how does that impact mostly how you feel

问题，这对你的感觉有什么影响，

because to me a few extra pounds can

因为对我来说，多几磅会让我

feel

觉得

kind of yucky and sluggish for me but

有点恶心和呆滞，但对

for you

how does that feel when you're in the

你来说，当你 在

feasting mode

盛宴模式

um versus the famine mode yeah well i'm

嗯 与饥荒模式 是的，我是

um you know

嗯 你知道的，

okay first off i'm about i'm about 5

首先我是关于 我大约 5

foot 11.

英尺 11 英寸。

so i can i think i can carry 200 pounds

所以我认为我可以很好地承受 200 磅的重量，

pretty well

and i can carry up to 215 i would say

并且可以承受 215 磅的重量

okay

so i don't actually worry about the

scale

as much i mean occasionally i'll step on

it during my

在我的宴会模式期间，我

feasting mode just to kind of see where

只是想看看

i am

我在哪里

i can usually just guess it by looking

我通常可以通过

at how my pants fit i

看看我的裤子合身程度来猜测我

before we moved down here to panama i

在我们搬到巴拿马之前我

found a pair of uh

发现了一条

cargo shorts that i liked so i bought

我喜欢的 uh 货运短裤，所以我买

like four

了 四

four or five different pair in different

四或五条不同

colors of the same cargo shorts

颜色的相同工装短裤的不同颜色

and so they all fit me the same way and

，所以它们都以相同的方式适合我，

so i can just pretty much tell

所以我几乎可以告诉

when i put those cargo shorts on uh

我什么时候穿上这些工装短裤呃

how i'm doing you know where i am and as

我是怎么做的你知道我在哪里和 正如

i mentioned i eat

我提到的，

relatively low carb during my

我在宴会期间吃的碳水化合物相对较低，

feasting season so i'm not crazy on

所以我对

carbs it's just i don't really worry

碳水化合物并不感冒，

about it if

只是如果

you know if i'm out with folks we want

你知道我是否和人们出去我们

to have some beers i don't

想要喝啤酒，我并不担心

think about it uh you know if someone

想想吧，你知道如果有人

offers

给

me something that i wouldn't normally

我一些我通常不会

eat like a hamburger with a bun

吃的东西，比如带小圆面包的汉堡，

i'm gonna eat it um i'm not gonna worry

我走了 嗯，吃吧，我不会

too much about it

太担心，

uh but i do pay attention to my size you

呃，但我会注意我的尺寸，你

know if i

知道，如果我

start noticing that i'm getting bigger

开始注意到我变大了，

um then i'll i'll tap it down a little

嗯，然后我会稍微把它拍下来

bit

i won't i won't go as crazy well except

我 除了在贪婪期间，我不会变得那么疯狂

again during covet but

，但是

yes this was an unusual totally

是的，这对于 grovid 来说是一个不同寻常的完全

different rules for grovid

不同的规则，

yeah and so you know if you're someone

是的，所以你知道如果你是一个

that's really stuck on the scale

真正卡在体重秤上的人

and you you just know there's this

，你就知道有这个

weight you're this magical weight you're

重量 你是这个神奇的体重你

supposed to weigh your head tells you

应该称重你的头告诉你

this is my number

这是我的号码

um you're not gonna like this um

嗯你不会喜欢这个嗯

you know the interesting thing is like

你知道有趣的事情

you know like i said i'll put on 10 15

就像你知道我说过我会增加 10 15

pounds

in a swing so you know from my feasting

磅 一个秋千，所以你从我的盛宴

to that i will put on up to 15 pounds

中知道我会增重 15 磅，

but you have to recognize that about

但你必须认识到，其中大约

about

five or seven of that is water weight

5 到 7 磅是水的重量

and i flush that the first week i go

，我冲洗掉，我回到酮症的第一周

back into ketosis

right right you know so i'll i'll

就对了，你知道的 所以我会

literally sit there and say okay i'm

真的坐在那里说好的我

gonna go

要

into ketosis you know i drop five to

进入酮症你知道我下降了五到

seven pounds

七个

in a week or two and then it then it

在一两个星期内减掉，然后它

tapers down and i'll lose you know a few

逐渐减少，我会每周减掉几

pounds a week and then one pound a week

磅，然后每周减掉一磅，然后

and then

my body will get to that homostasis it's

我的身体会达到稳态，这是

happy weight

快乐的

um and and i just go by how i feel

体重，然后我就过去了 我

now um i've mentioned this before uh on

现在的感觉 嗯我之前在另一集中提到过这个

another episode i was talking about

我在谈论这个我

this a little bit i i don't feel as good

during the feasting season um you know

在盛宴季节感觉不太好嗯你知道

because the foods i'm eating are not as

因为我吃的食物没有那么

healthy

健康

um you know the beer is not a health

嗯你 知道啤酒不是一种健康

food

食品

that's true sadly sadly true as much as

可悲可悲 可悲的是真的 就像

they'll try to tell you it's okay you

他们会试图告诉你没关系 你

have a couple it's actually really good

有几个 这

no it's not actually really good for you

实际上真的很好 不 它实际上对你根本没有好处

at all that's that's that's fake science

那是有人想要的假科学

someone wanted that

to be true they made the hypothesis and

是的，他们提出了假设，

then they just said well it doesn't kill

然后他们只是说它不会杀死

you so it's got to be good for you

你所以它必须对你有好处，

um great great science

伟大的伟大科学

yeah so you know don't uh if you're

是的，所以你知道不要，如果你是

someone who's going to freak out about

一个会吓坏的人

the scale

if you're someone who has issues with

如果你是一个饮食有问题的人，那么关于体重秤

your eating

this is this is not that kind of thing

是 这不是

you know

你知道的那种事情，

find one way that works and stick with

找到一种有效的方法并坚持下去

that um would be

my recommendation for that if you're

，如果你真的担心酮症的规模，我的建议是，

really worried about the scale

stay in ketosis but i also want to

但我也想作为

preface it

序言，

you know i noticed i do feel better in

你知道我注意到我做了 在酮症中感觉更好，

ketosis it's just a better state for me

这对我来说只是一种更好的状态

to be in

，

but i'm not all that tied into being

但我并不是一直

that way all the time you know i'm okay

都这样，你知道我

to have a couple

可以有几个

bad you know days where i just my energy

糟糕的日子，你知道我只是我的能量

level's not as high

水平不是 一样高，

or you know i feel a little frumpy i'm

或者你知道我觉得有点邋遢，我

cool with that it's

很酷，这是

it's the price i pay for the detour i

我为绕道而付出的代价

took

and i just accept that um you know but

，我只是接受这个，嗯，你知道，但

if you're someone who's doing it as a

如果你是一个把它

protocol for cancer

作为癌症

for diabetes insulin resistance any

治疗方案的人 糖尿病 胰岛素抵抗 任何

other metabolic issue

其他代谢问题

then it's something you're probably

那么它是你可能

going to want to stay on it's not

想要坚持的

something you're going to want to cycle

事情 这不是你想要循环的事情

through

that's a good point you know and even

这是一个你知道的好点，即使

the people that do cyclical

是那些

where they're you know taking one day

在他们所在的地方做周期性工作的人 知道

off per week i said that would that

每周请一天假我说那会

would actually drive me

实际上会让我

bonkers um because i would feel like i

发疯，因为我会觉得我

was making all this progress

正在取得所有这些

dropping like i said seven pounds in a

进步，就像我说的一周减 7 磅

week only to pick four of them back up

只是为了选择其中的四个备份

yeah i would be like that's you know all

是的，我会像你知道

i'm doing is flushing water

我所做的只是冲洗水

i'm not really losing any weight and

我并没有真正失去任何体重，

yeah so i would i would struggle with

是的，所以我会

with that kind of cycle whereas

为这种周期而挣扎，而

if i'm off i'm off if i'm on them on and

如果我离开了，我就离开了，如果我在他们身上，

that's another

那是

thing about my personality you know when

关于我的个性的另一件事你知道当

i talk about in the wellness gps

我 在健康全球定位系统中谈论

you've got to know yourself you've got

你必须了解自己 你

to be self-aware and

必须有自我意识并且

you know one of the things i know is i i

你知道我知道的一件事是

don't i don't have a dimmer switch

我不知道我没有调光开关

i'm not light switch baby i'm on or i'm

我不是电灯开关 宝贝，我在工作或我

off and

不在，

so it's just easier for me to say okay

所以我更容易说好

flip the switch

，拨动开关

and i just do it yeah that's a good

，我只是这样做，是的，这是一个好

point i think that

点，我认为

um the cyclical you know one day a week

嗯，你知道每周一天的周期性

where you can have a cheat day or a

，在那里你可以有一个 作弊日或

cheat meal or whatever it's a slippery

作弊餐或任何

slope

滑坡，

because food can be a trigger

因为食物可能是触发因素

and if you have that one serving of

，如果您有那一份

chips it might become the bag of chips

薯条，它就会变味 变成一袋薯条

and then it might be one more serving

，然后

the next day and the next day and

第二天和第二天可能会再多一份，

it is a slippery slope and if you're not

这是一个滑坡，如果你

confident in your ability to

对自己

put it away and get back to it then that

把它收起来再拿回来的能力没有信心，那就

can be dangerous

可以了 危险，

yeah and and you know one of the things

是的，你

that i would like to mention is that

知道我想提到的一件事是，

you know we're starting to get

你知道我们开始获得

anecdotal evidence and maybe some

轶事证据，也许还有一些

studies

研究

where we're looking at performance of

，我们正在研究

someone who's in complete ketosis versus

完全酮症患者与

someone who

uses carbs as a fuel along with ketones

使用碳水化合物的人的表现 作为与酮一起作为燃料

versus someone who's just a sugar burner

与只是一个糖燃烧器的人相比

and you know i'm not going to say one

，你知道我不会说一种

fueling mechanism

燃料机制

is best for everybody but

对每个人都是最好的，

but i would put this out there for

但我会把它放在那里给

anyone that is trying to do endurance

任何试图做耐力

sport the heavier you you are

运动的人，你越重

the more weight you have to carry for

the miles that you're traveling

你在旅行的里程中承受的重量

the more wear and tear you have on your

越多，你的身体就越磨损

body and if you're eating

，如果你吃的是

refined carbs specifically in sugar

精制碳水化合物，特别是含糖的，

you're going to have inflammation

你就会发炎

and that inflammation is going to cause

，而且发炎会持续下去

problems in your joints

导致你的关节出现问题

and so from a health perspective i would

，所以从健康的角度来看，如果我在比赛之前偶尔使用碳水化合物进行耐力运动，那么从健康的角度来看，

i would be the one that would err on the

我会错误

side of using

地使用

ketones for for energy if i were doing

酮作为能量

endurance athletics

in occasional carb up here and there

before a race

might help your performance but

表现，但

you know i'm not sure how much

你知道我不确定

additional

glycogen your body is going to be able

你的身体

to carry

能够携带多少额外的糖原，

for you know that particular event

因为你知道那个特定的事件

and you're always going to want to

，你总是想要

practice what you're going to race

练习你将要参加的比赛，

so you would be eating carbs as a

所以你会吃 如果你遵循标准的训练方案

regular probably thing each week to carb

，碳水化合物可能是每周常规的事情

up for your long runs

，为你的长跑补充碳水化合物，

if you're following a standard training

protocol so

所以

you know you would still be eating a

你知道你仍然会

good bit of carbs uh as a part of that

吃一些碳水化合物，嗯作为其中的一部分，

so

所以

i'm not saying one is better than the

我不是说一个

other from a performance perspective i'm

从性能的角度来看，它

just thinking in terms of wear and tear

on your body

inflammation and you just you know you

比另一个

just weigh a little bit less you know

you're getting

carrying less water so you know yeah

all of that's going to probably in the

更好 那个' 最终可能

end help your performance but i don't

会帮助你的表现，但我不认为

they don't have enough evidence right

他们现在没有足够的证据

now where i would say

，我会说

there's one superior fueling way

有一种更好的加油方式

yeah and i think as an endurance athlete

是的，我认为作为一名耐力运动员

that's what

，这

kind of attracted me to keto in the

就是吸引我加入酮的原因 首先

first place

was i needed to lose a few extra pounds

是我需要减掉一些额外的体重

that i was carrying around every time

，我每次搬家时都随身携带

we've moved

and and we've moved several times as a

，而且我们作为一个家庭搬了几次

family we

家，我们

set up the house we have projects i

建立了房子，我们有一些我

can't get in the runs i gain a few

无法参与的项目 我长了几

pounds

磅

and so i looked to keto for

，所以我希望通过 keto

just something different a way to just

来寻找不同的方法

get those pounds off and it actually

来减轻这些体重，而且它实际上

worked

for me the one or two times that i've

对我有用，因为我

actually ate

实际上吃了

something non-keto it

一些非酮类的东西，它对

impacted me greatly i was very sick so

我影响很大，我当时 病得很重，所以

i can't really do too much cheating i

我真的不能做太多的作弊 我

know i've got a limit i probably can eat

知道我有一个限制 我可能可以吃

something that's bread or sugar but

一些面包或糖，但

not very much more than a bite of cake

不能超过一口蛋糕

or something small

或一些小东西，

because it will impact me but um as far

因为它会影响我，但嗯 就

as the endurance part of it

它的耐力部分而言，

it has helped a lot in my running

它对我的 ru 有很大帮助 nnning

i'm not winning races or anything i've

我没有赢得比赛或任何我

never been fast either in the first

从来没有跑过快的

place but

事情，

but yeah keto has been a real big help

但是是的，keto

for me in the endurance field

在耐力领域对我有很大的帮助，

but like we like you mentioned earlier

但就像我们之前提到的一样

and and just a little while ago is that

，而且就在不久前 是

you really need to find

你真的需要

what works for you as an individual and

找到适合你个人的方法，

um there's a just a wide range of eating

嗯，饮食范围很广，

i could give you a couple of names of

我可以给你几个

some impressive vegan

令人印象深刻的纯素

ultra runners scott jerick is probably

超级跑步者的名字，斯科特杰里克可能

one of the most famous vegan ultra

是最著名的纯素超级

runners

跑步者之一

and then to the exact opposite michael

然后在今年夏天或春天完全相反的迈克尔

mcknight

麦克奈特

just this summer or spring actually ran

实际上跑

a hundred miles on no calories nothing

了一百英里没有卡路里什么

no food 100 100 miles

没有食物100 100英里

i want to say he did it in 18 hours if i

我想说如果我没记错的话他在18小时内做到

remember right but

了但是

um so he's he's definitely keto but

嗯所以他绝对是keto但是

like you were mentioning he is also um

喜欢 你提到他

carbing up a little bit in the week

在前一周也有一点点碳水化合物

leading up so his body was fueled with

，所以他的身体充满了

carbs but then

碳水化合物，但后来

he goes straight keto so that his body

他直接吃生酮，这样他的身体

is prepared with fat as well

也准备好了脂肪

and i think that's probably how he he

，我想这可能是他的

survived it but he's also a pretty

方式 经历了它，但他也是一位非常

famous keto

有名的酮类

ultra athlete yeah i um

超级运动员是的，我嗯，

as over the years i found like i i can

因为多年来我发现我可以

get into keto

pretty easy i don't really do the keto

很容易地进入酮症我真的不再做酮症

flu thing anymore

流感了

um since i go in and out you know each

嗯，因为我每年进出

year

um i don't really have a keto flu i i

嗯，我真的没有生酮流感，我

feel a little

a little less energetic for a day or two

一两天感觉精力不足，

but that the switchover for me is

但对我来说转换

pretty quick so that's one of the things

非常快，所以这是我喜欢的事情之一，

i like about you know doing it the way i

你知道按照我的方式去做

do it

but that said it that not everybody

但这就是说不是每个人

would have might you might not have the

都会有可能你可能不会有和我

same uh

一样的呃

experience that i had so you know the

经验所以你

what's that they say in the

知道他们

the ad is the results you see might not

在广告中说的是你看到的结果可能

be your results

不是你的结果

right guarantee it so i'm not going to

正确保证所以我 不会

say everybody would have as easy of a

说每个人都可以轻松

time going back and forth i don't have

地来回切换 我没有

any insulin resistance i don't have

任何胰岛素抵抗 我没有

any blood sugar issues you know my a1c

任何血糖问题 你知道我的 a1c

has always been fine

一直很好

so for me to switch back and forth seems

所以我来回切换似乎

relatively easy

相对容易，

um you know but like i said most of the

嗯，你知道，但就像我说的

year

一年中大部分时间

i'm eating this way anyway the

我都在吃 无论如何，这种方式的

difference is just

区别只是

not paying attention to my carbs or not

不注意我的碳水化合物或

being worried about the carbs

不担心碳水化合物

and so that's why it works and the other

，这就是它起作用的原因，

side of is i don't i don't stress about

另一方面是我不我不

whether i'm at 0.5

强调我是在 0.5

or 0.25 as far as what my

还是 0.25 至于我的

ketone levels are as long as i'm in

酮水平是多少，只要我处于

ketosis

酮症状态，

i'm cool but a lot of people are like no

我就很酷，但很多人都喜欢不

i want to see that number i want to be

1.5 or better

and i bought a keto mojo not long ago

to replace my other ketone meter that i

为了更换我丢失的另一个酮计，

lost i guess i

我想

can't find it after i moved i'll

我搬家后找不到它了，我

probably find it when i go get the rest

可能会在我去拿其余东西时找到它，

of my stuff but uh

但

anyway so i bought it and they they

无论如何我还是买了它，他们

introduced this new uh where they

介绍了这个新的，呃在哪里 他们

measure your glucose

测量你的葡萄糖

and you measure your uh ketones at the

，你同时测量你的酮体

same time

and when you do that it gives you a

，当你这样做时，它会给你一个

different measure

不同的相对测量值，

relative so ketones relative to glucose

所以酮体相对于葡萄糖

and so it's an index that they've

，所以这是他们创建的一个指数

created and so again it's just one of

，所以它只是

those competitors

那些竞争对手之一

it's again it's that that

这又是

competitiveness of seeing a higher

一种看到更高数字的竞争力，

number uh that it seems to be pushing

呃，似乎

toward and i'm i'm not a big fan of that

朝着这个方向努力，我不是我的忠实粉丝

if you you're either in ketosis or

you're not you're not you know

you can say you're more in ketosis all

means there's just more ketones

酮

circulating in your blood

在你的血液中循环，

um so i don't think you're in more

所以我不认为你有更多的

ketosis you're just you know

酮症 你只是你知道

can't be more perfect here you're there

在这里再完美

right

right more pregnant i guess all right

you are

you know you just you are uh the days

不过了 呃，

you might feel more pregnant than you

你可能比前一天感觉更怀孕

did the day before but you know you're

，但你知道你

not

in you know you're not in more ketosis

不在你知道你没有更多的酮症

you're in ketosis you're not

你在酮症你

and so it's for me it's a good protocol

不是所以这对我来说这是一个很好的协议

but i'm i'm

但我

a little bit different in that i don't

有点不同，因为我

have a health issue

没有健康问题

i do it to thin out um to lean out a bit

because if i did

the feasting all year round if i ate

that way out of control

uh i would i would blow up you know so i

呃，我会炸掉你，所以我

know i can't do that

知道我不能那样做

and i have to be very cognizant of it i

，我必须非常清楚这一点

wasn't this year i went and

我不是今年我去了

i stayed with it and just kind of proved

我留下来，只是证明了

my point of once i broke that

我的兴趣 有一次我打破了

um that that barrier that i had my set

那个障碍，我从我的身体获得了我的设定

point from my body

点，

it said oh good we'll just throw in a

它说哦，很好，我们只会

lot more weight we don't have a problem

增加更多的重量，我们没有

with that

问题，

you gave us the fat cells years ago we

几年前你给了我们脂肪细胞 我们

know how to use them just keep feeding

知道如何使用它们，只是继续喂它

this

and and it did so you know you gotta

，它确实做到了，所以你知道你必须

you're gonna

turn it around and for me it's like i

把它调转，对我来说就像我

said no dimmer switch just

说没有调光开关，只需

flip the switch and let's go that's

拨动开关，让我们走吧，这

awesome you must be very metabolically

太棒了，你必须非常新陈代谢

flexible then to be able to

灵活然后能够

go on and off and in and out of ketosis

继续和进出酮症

and your body doesn't give you the

，你的身体不会给你

pain that a lot of people get with you

带来很多人和你在一起的痛苦，

it doesn't no

这不是不，

you know but i'm like i think i'm very

你知道，但我就像我想我一样 我很

fortunate a lot i know a lot of people

幸运，我知道很多人

are not like that they struggle to get

并不是那样，他们很难

into ketosis

进入酮症

and once they're there they're like i

，一旦他们到了那里，他们就像我

love this i'm never going back and you

喜欢这个一样，我永远不会回去，你

know that's cool

知道这很酷，

but you know you you eat something bad

但你知道你

like you said you don't maybe you don't

像你说的那样吃不好的东西，也许你甚至不

even know

知道

it has sugar in it or as many carbs in

它含有糖分，或者和它一样多的碳水化合物

it as it does

and you eat it and you fall out of

你吃了它，你就摆脱了

ketosis now

酮症，现在

people do that all the time and go right

人们一直这样做，然后

back into ketosis and never

又回到酮症，

even know they were out of ketosis so

甚至不知道他们已经摆脱了酮症，所以

it's not this magical state where you're

这不是

gonna have to go through keto flu every

你每次都必须经历酮症流感的神奇状态

time you go in and out

你进进出出

because people are going in and at some

是因为人们进进出出，在某种程度上，

levels most people are in a mild state

大多数人

of ketosis almost every morning they

几乎每天早上都处于轻微的酮症状态，他们

wake up because you've gone

醒来是因为你已经离开了

you know eight or 12 hours without

你知道 8 或 12 小时

eating

不吃东西，

so your body is starting to produce

所以你的身体开始产生

ketones now is it using them efficiently

酮 现在它是否有效地使用它们

as a fuel no

作为燃料 不

because you're immediately going to put

因为你会立即将

some more glucose in the system

更多的葡萄糖放入系统中

you know if you're very active like you

你知道如果你非常活跃就像

do your endurance sport

你进行耐力运动

then you're you're burning down some

那么你正在燃烧一些

glycogen in your muscles in your liver

糖原 你肝脏里的肌肉

so when you do have additional carbs

所以当你有额外的碳水化合物时

some additional carbs

一些额外的碳水化合物

uh your body's gonna use this insulin to

呃你的身体会使用这种胰岛素来

restore that so

恢复它 所以

if you need it in the in the liver if

如果你在肝脏中需要它 如果

you need it in the muscles then

你在肌肉中需要它 那么

insulin's gonna do its thing to do that

胰岛素会做它的事情 我

if you didn't do any work

如果你没有做任何工作

and you're already topped up with

并且你已经补充了

glycogen

糖原

then it's it's only got one other choice

那么它只有另一种选择

and it's going to start making fat so

并且它会开始制造脂肪所以

if that's something you're trying to

如果这是你试图避免的事情

avoid you want a better body composition

你想要更好的身体成分

i can't think of a better way to do it

我可以 想不出比 keto 更好的方法了

than keto

yeah that sounds about about right

是的，这听起来是

that's what i've experienced as well

对的，这也是我所经历

all right well let's go ahead and wrap

this up and um

i'll see you next week rez all right

have a good week

的 美好的一周，

you too thanks next time on the 40 plus

你也感谢下次在 40 多岁的

fitness podcast

健身播客上

we meet amanda thebe and discuss her

我们会见阿曼达·西比并讨论她的

book

书

men apocalypse how i learn to thrive

男人启示录我如何在更年期学习茁壮成长

during menopause

，以及在此

and how you can too until then have a

之前你如何才能度过一个

happy

and healthy week

快乐健康的一周

[Music]

[音乐]

you

你

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