人体健康不是孤立器官的总和，而是各个系统之间持续协作的结果。肠道与大脑相互影响，皮肤与免疫系统彼此联动，神经、代谢、骨骼、心血管和内分泌系统也都彼此牵连。理解这些系统之间的联系，有助于从整体层面看待健康，而不是只盯着单一指标。
子主题
眼睛与视力健康
眼睛是大脑的延伸。长时间面对屏幕会降低眨眼频率，增加干眼和眼疲劳风险。日常可以通过定期远眺、减少近距离持续用眼、在需要时佩戴合适的眼部防护来减轻负担。规律的户外活动、均衡饮食和专门的视力训练，也都有助于长期视力健康。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 00:34:45 Spending Times Outdoors Improves Eyesight | Spending Times Outdoors Improves Eyesight | Dr. David Berson: Your Brain’s Logic & Function |
| 00:48:50 Protocol 3: Distance Viewing For 20min For Every 90 Minutes of “Close Viewing” | Protocol 3: Distance Viewing For 20min For Every 90 Minutes of “Close Viewing” | The Science of Vision, Eye Health & Seeing Better |
| 02:53:39 Glaucoma & Vitamin B3 Supplementation | Glaucoma & Vitamin B3 Supplementation | Dr. Jeffrey Goldberg: How to Improve Your Eye Health & Offset Vision Loss |
皮肤健康
皮肤不仅影响外观，也反映整体健康。皮肤是免疫系统的第一道屏障，饮食、生活方式、环境暴露和压力都会影响它的状态。高糖、高加工饮食、吸烟、酒精和长期压力都可能加重痤疮或其他皮肤问题；而过度日晒也会损伤胶原蛋白和弹性蛋白，增加衰老和皮肤癌风险。良好的皮肤护理和营养支持，有助于维持皮肤屏障与整体健康。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 00:07:18 Skin Biology, Skin Layers | Skin Biology, Skin Layers | How to Improve Skin Health & Appearance |
| 01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging | Skin Cancer, Genetics; Sunscreen, Premature Aging | Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance |
| 01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3 | Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3 | Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance |
毛发健康
毛发和头皮健康受激素、饮食、压力和生活方式影响很大。二氢睾酮（DHT）会影响毛发生长周期，并参与雄激素相关性脱发。睡眠充足、阳光暴露、规律运动和减压，都有助于更好地维持毛发健康。针对性干预也包括药物、局部治疗和其他促血流方案，但这些都应结合个人情况评估。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 01:06:27 Androgens, Hair Growth & Pattern Hair Loss; Scalp vs. Beard Hair | Androgens, Hair Growth & Pattern Hair Loss; Scalp vs. Beard Hair | The Science of Healthy Hair, Hair Loss and How to Regrow Hair |
| 01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying | How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying | Using Cortisol & Adrenaline to Boost Our Energy & Immune System |
| 02:09:01 Hair Loss, Dutasteride, Finasteride & Sexual Health; Post-Finasteride Syndrome | Hair Loss, Dutasteride, Finasteride & Sexual Health; Post-Finasteride Syndrome | Dr. Michael Eisenberg: Improving Male Sexual Health, Function & Fertility |
口腔健康与卫生
口腔健康不只是牙齿健康，还包括口腔微生物群、牙龈、舌头和口咽结构。良好的口腔卫生有助于减少龋齿、牙周病及其对心血管和脑健康的潜在影响。每天刷牙、使用牙线、控制口腔炎症，都是支持整体健康的基础做法。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 00:20:01 Mouth, Gums, Saliva | Mouth, Gums, Saliva | How to Improve Oral Health & Its Critical Role in Brain & Body Health |
| 01:15:05 Gut-Brain: Your Mouth As An Extension Of Your Gut; Burned Mouth & Regeneration | Gut-Brain: Your Mouth As An Extension Of Your Gut; Burned Mouth & Regeneration | How Smell, Taste & Pheromone-Like Chemicals Control You |
| 01:14:23 Tool: Xylitol, Bacteria & Cavity Prevention | Tool: Xylitol, Bacteria & Cavity Prevention | How to Improve Oral Health & Its Critical Role in Brain & Body Health |
大脑健康
大脑健康涵盖认知功能、记忆、社交情绪状态和行为。随着年龄增长，大脑仍然可以发生变化，但这种可塑性会比童年时期更需要主动练习和有意训练。睡眠不足、过量饮酒、代谢问题和长期压力，都会削弱认知功能并增加神经退行性疾病风险。充足睡眠、规律运动、稳定营养和水分摄入，则能支持更好的大脑功能。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 01:19:27 Concussion, Traumatic Brain Injury (TBI) | Concussion, Traumatic Brain Injury (TBI) | Dr. Mark D’Esposito: How to Optimize Cognitive Function & Brain Health |
| 01:35:42 Alcohol & Brain Thickness | Alcohol & Brain Thickness | What Alcohol Does to Your Body, Brain & Health |
| 00:54:47 Neurodegenerative Diseases & Olfaction | Neurodegenerative Diseases & Olfaction | Dr. Noam Sobel: How Smells Influence Our Hormones, Health & Behavior |
骨骼与关节健康
骨骼和关节健康最好在受伤或衰老明显之前就开始维护。阻力训练、负重行走和跳跃训练有助于提升骨密度；充足蛋白质、钙和维生素 D 则支持骨骼修复与维持。关节健康则与体重、动作范围、姿势和重复性应力密切相关。随着年龄增长，规律运动和完整动作范围比偶尔一次高强度训练更重要。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 01:55:33 Deadlift & Bone Density, Glute-Ham Raise | Deadlift & Bone Density, Glute-Ham Raise | Dr. Stuart McGill: Build a Strong, Pain-Proof Back |
| 00:28:05 Bone Strength & Resistance Training, Age, Women | Bone Strength & Resistance Training, Age, Women | [Guest Series |
| 01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints | Tool: Training for Lifelong Fitness, Injury & Joints | Dr. Stuart McGill: Build a Strong, Pain-Proof Back |
肠道菌群与消化健康
肠道微生物群是由数万亿微生物组成的复杂生态系统，会影响消化、免疫、神经递质水平和慢性疾病风险。富含纤维的饮食有助于微生物产生短链脂肪酸，支持能量代谢、减轻炎症并调节免疫系统。压力、睡眠和饮食结构都会影响肠道健康，因此规律作息和高质量饮食非常重要。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 01:30:13 Nutrition, Gut Microbiome & Skin Health | Nutrition, Gut Microbiome & Skin Health | Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance |
| 00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS) | Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS) | The Effects of Microplastics on Your Health & How to Reduce Them |
| 02:26:46 Digestive System & Memory; Body Sensing | Digestive System & Memory; Body Sensing | Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis |
环境与健康
环境暴露会显著影响人类健康。污染、微塑料、农药和过多的人造光，都会影响激素、代谢、免疫和大脑功能。与此同时，自然光、户外活动和亲近自然，通常带来的好处远大于风险。规律外出、呼吸新鲜空气、接触自然景观，能够改善情绪、支持 激素健康 并提升整体幸福感。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 00:12:00 Fertility & Sperm Quality; Testosterone, Cell Phones & Heat | Fertility & Sperm Quality; Testosterone, Cell Phones & Heat | Dr. Michael Eisenberg: Improving Male Sexual Health, Function & Fertility |
| 00:45:03 Sperm Count & Fertility | Sperm Count & Fertility | Dr. Shanna Swan: How to Safeguard Your Hormone Health & Fertility |
| 00:25:25 Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination) | Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination) | Dr. Rhonda Patrick: Micronutrients for Health & Longevity |
糖尿病与肥胖
胰岛素抵抗是糖尿病和肥胖之间的重要共同机制。现代高加工、高糖饮食会削弱饱腹信号、增加进食欲望，并长期推动脂肪储存和代谢综合征形成。规律睡眠、运动和更高质量的食物选择，能显著改善代谢健康和胰岛素敏感性。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 00:19:47 Type 2 Diabetes & Causes, Insulin Resistance | Type 2 Diabetes & Causes, Insulin Resistance | [Journal Club with Dr. Peter Attia |
| 00:17:51 Leptin Resistance & Obesity | Leptin Resistance & Obesity | Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity |
| 02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle | Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle | Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity |
心血管健康
心血管系统包括心脏、静脉、动脉和毛细血管。血压控制、血脂水平、运动、吸烟、酒精和肥胖，都会影响心血管风险。降低 LDL、增加纤维和不饱和脂肪、规律运动，以及在需要时遵医嘱用药，都是常见的循证策略。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 00:14:44 Tool: Hypertension & Stroke, Blood Pressure Testing | Tool: Hypertension & Stroke, Blood Pressure Testing | Dr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan |
| 01:23:59 LDL, HDL & Cardiovascular Disease | LDL, HDL & Cardiovascular Disease | Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle |
| 01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume | Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume | How to Build Endurance in Your Brain & Body |
疼痛与偏头痛
疼痛并不只是一个单纯的感觉输入，而是由感觉、情绪、期待和生理状态共同塑造的体验。偏头痛、紧张型头痛和慢性疼痛都有各自的触发机制，但睡眠、压力和活动模式往往会影响症状强度。更现代的处理方式通常会结合行为策略、运动、呼吸和环境调整，而不只是依赖药物。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 02:18:12 Pain Management Therapies, Acupuncture | Pain Management Therapies, Acupuncture | Dr. Sean Mackey: Tools to Reduce & Manage Pain |
| 02:05:21 Tool: Headache & Cold Exposure; Head Submersion & Head Coverings | Tool: Headache & Cold Exposure; Head Submersion & Head Coverings | Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health |
| 01:17:40 Pain Types, Biopsychosocial Model of Pain | Pain Types, Biopsychosocial Model of Pain | Dr. Stuart McGill: Build a Strong, Pain-Proof Back |
免疫健康与自身免疫疾病
免疫系统负责抵御感染、维持组织稳态并响应外界威胁。睡眠、日照、压力管理和规律活动，都是支持免疫功能的重要因素。某些自身免疫疾病与遗传、环境和生活方式共同相关，而良好的睡眠和稳定的日常节律，通常能为免疫系统提供更好的基础支持。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System | Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System | Using Your Nervous System to Enhance Your Immune System |
| 01:00:19 Tools: Enhance Innate Immune System | Tools: Enhance Innate Immune System | How to Prevent & Treat Colds & Flu |
| 01:41:00 Rapamycin & Immune Function | Rapamycin & Immune Function | Dr. Peter Attia: Supplements for Longevity & Their Efficacy |
代谢健康
代谢决定我们如何把食物中的能量转化为身体可以利用的形式。瘦体重、肌肉量、饮食、冷暴露和运动，都会影响基础代谢率和代谢灵活性。代谢功能失调通常与现代饮食和久坐模式有关，而稳定的睡眠、活动和营养结构，能显著改善代谢健康。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 00:13:30 Metabolism 101: Your Brain the Furnace | Metabolism 101: Your Brain the Furnace | How to Control Your Metabolism by Thyroid & Growth Hormone |
| 00:52:30 Deliberate Cold & Heat Exposure & Metabolism | Deliberate Cold & Heat Exposure & Metabolism | The Science & Health Benefits of Deliberate Heat Exposure |
| 00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot | Metabolism, Metabolic Dysfunction, Medicinal Blindspot | Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation |
资源
文章与研究论文
- Brain fogginess, gas and bloating: a link between SIBO, probiotics and metabolic acidosis
- Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study
- The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis
- Mindfulness-Based Stress Reduction, Cognitive Behavioral Therapy, and Acupuncture in Chronic Low Back Pain: Protocol for Two Linked Randomized Controlled Trials
- Microneedling and Its Use in Hair Loss Disorders: A Systematic Review
- Improvement in inner retinal function in glaucoma with nicotinamide (vitamin B3) supplementation: A crossover randomized clinical trial
- Microplastics and Nanoplastics in Atheromas and Cardiovascular Events
- The plastic brain: neurotoxicity of micro- and nanoplastics
- How and why the immune system makes us sleep
- Sunscreen Drug Products for Over-The-Counter Human Use
- Understanding the Warburg Effect: The Metabolic Requirements of Cell Proliferation
书籍
- The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health
- A Poison Like No Other: How Microplastics Corrupted Our Planet and Our Bodies
- Good Energy: The Surprising Connection Between Metabolism and Limitless Health
其他资源
- Empowered Relief
- National Pain Strategy
- National Eye Institute
- The BrainHealth Project
- Biopsychosocial Model of Pain