与睡眠和运动一样，营养是维持身体与心理健康性能的三大支柱之一。营养丰富的饮食支持肠道微生物群，降低炎症与氧化应激，并调节表明饱腹感的激素，从而有助于维持健康体重。均衡饮食也支持大脑与神经系统健康，进而调节应激反应、情绪、注意力与认知功能。
健康饮食的基础强调一些关键原则：优先摄取未加工或最少加工的食物以获得充分营养且不易暴饮暴食；将进食时间与昼夜节律对齐，甚至在清醒时间内限制进食窗口，有助于代谢与激素健康；在运动后摄入足够的优质蛋白质与碳水化合物（蔬菜、水果与全谷物形式）以补充能量储备，有利于恢复与表现。除了饮食，本着“营养保险”的思路，服用补充剂可以弥补营养缺口，确保必要维生素与矿物质的全面覆盖。但以全食为主的均衡饮食仍应始终作为营养策略的基石。
子主题
禁食与进食时间
禁食与限时进食——即将进食压缩在清醒期的较短时间窗口内——可对身心健康产生积极影响。间歇性禁食有助于调节血糖、支持更健康的肠道微生物群并提高胰岛素敏感性。许多人在禁食期间报告精神更清晰，这可能源于禁食状态下脑内化学物质（如多巴胺释放）和代谢的变化。一项实用的基本方案是醒后至少延迟一小时进食，并在睡前两到三小时停止进食。睡前避免进食可利用睡眠期间的自然禁食期，最大化生长激素的释放。将进食限制在比如每天 8 小时的活跃期窗口内，有助于稳定昼夜节律并支持代谢健康。不规律的进食模式会导致“代谢时差”，扰乱昼夜节律并增加慢性病风险。通过记录进食时间或查看可穿戴设备的睡眠评分、步数与久坐/站立时间等数据，可以轻松追踪进食时间对睡眠质量与精力水平的影响。
| Timestamp | Clip | Episode |
|---|---|---|
| 01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c | Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c | Dr. Layne Norton: Tools for Nutrition & Fitness |
| 00:34:04 CR, Time Restricted Eating, Circadian Rhythm & Longevity | CR, Time Restricted Eating, Circadian Rhythm & Longevity | Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity |
| 00:54:49 Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep | Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep | How to Control Your Metabolism by Thyroid & Growth Hormone |
饥饿、渴望与饱腹感
饥饿与饱腹信号通过机械与化学途径抵达大脑。进食时，消化道被拉伸，激活神经元发出机械信号向大脑示意饱腹；同时，食物中的营养物质（如氨基酸、脂肪酸与糖）与肠道中特定神经元相互作用。激素（例如瘦素与胰岛素）向大脑发送化学信号以增强饱腹感。GLP-1 在抑制饥饿方面非常重要，它通过作用于下丘脑的神经元来调节饥饿与饱腹，同时在肠道受体上产生饱腹感，从而向大脑发送双重信号以影响食欲。食物渴望涉及大脑、肠道与特定营养对生理影响之间的复杂相互作用。渴望常超过味觉本身，某些食物（尤其是加工食品）会激活肠道中的 neuropod 细胞，触发多巴胺释放并增加对该食物的欲望，长期可能增加心脏病与肥胖风险。富含氨基酸与 omega-3 的食物可通过肠道通路向大脑发出信号，帮助降低对糖分的渴望，促进饱腹并减少对甜食的冲动。
| Timestamp | Clip | Episode |
|---|---|---|
| 01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support | Tools: Control Cravings, GLP-1 Production, Microbiome Support | Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation |
| 01:06:14 Protein & Satiety, Insulin & Glucose | Protein & Satiety, Insulin & Glucose | Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity |
| 02:03:27 Hunger vs. Thirst | Hunger vs. Thirst | Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity |
支持身体健康与运动表现的营养
营养在运动表现中扮演关键角色，为能量储备与代谢提供必要的宏量与微量营养素、维生素與矿物质。蛋白质对运动表现尤为重要，因为它在肌肉修复、增长与整体健康中提供必需的氨基酸。建议的每日蛋白质摄入量约为每公斤体重一克。乳清蛋白富含亮氨酸——对肌肉肥大至关重要——建议在训练后一小时内摄入。膳食脂肪对运动表现也很重要，尤其是对低碳水饮食者，但应尽量减少饱和脂肪与反式脂肪。钠、镁与钾等电解质对神经與肌肉功能至关重要，维持适当水平非常关键，高强度运动中可能需要通过补充剂来优化。对高强度训练者而言，训练后营养尤为重要：摄入蛋白质與复合碳水（如全谷物、糙米、红薯、豆类或新鲜水果）有助于降低运动引发的炎症并支持恢复。这能帮助缓解训练带来的应激反应（例如皮质醇及其他应激标志物上升）。
| Timestamp | Clip | Episode |
|---|---|---|
| 04:26:41 Nutrition, Timing & Strength/Hypertrophy; Creatine | Nutrition, Timing & Strength/Hypertrophy; Creatine | [Guest Series |
| 01:37:31 Tool: Daily Protein Intake & Muscle Mass | Tool: Daily Protein Intake & Muscle Mass | Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle |
| 00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal | Tools: Nutrition for Healthy Skeletal Muscle, First Meal | Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity |
微量营养素、宏量营养素与关键成分
除了保证充足的宏量营养摄入外，Casey Means 医生（代谢专家）建议关注五类关键膳食成分：纤维、omega-3 脂肪酸、优质蛋白质、益生菌与抗氧化剂。膳食纤维有诸多健康益处，作为肠道的益生元支持有益菌群并促进微生物多样性。增加纤维摄入也与降低心血管疾病风险相关。益生菌（有益细菌与酵母）能通过改善或恢复肠道菌群来提升肠道健康，常见于低糖发酵食品如德国酸菜、泡菜与味噌中。为饮食中加入抗氧化剂，建议多样化摄入彩虹般的水果蔬菜，不同颜色通常对应不同营养素并带来独特的健康益处。维生素 C 与维生素 E 等抗氧化剂至关重要，可在浆果、坚果与绿叶蔬菜等多种食物中找到。围绕这些成分构建膳食有助于支持线粒体健康、减少炎症并维护健康体重。另外，侧重摄入加工最少的健康食品可同时提供宏量与关键微量营养素（如锌、铁与 B 族维生素），这些营养素在高度加工食品中往往不足。
| Timestamp | Clip | Episode |
|---|---|---|
| 01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane | Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane | The Effects of Microplastics on Your Health & How to Reduce Them |
| 01:46:44 Sources of Omega-3s; Vitamin C & Vitamin D | Sources of Omega-3s; Vitamin C & Vitamin D | Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health |
| 00:12:15 Calories, Protein & Fat, Trans Fats | Calories, Protein & Fat, Trans Fats | Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health |
嘉宾专家
- Dr. Layne Norton_zh 🔗 https://biolayne.com
- Dr. Stacy Sims_zh 🔗 https://www.drstacysims.com
- Dr. Robert Lustig 🔗 https://robertlustig.com
- Dr. Chris Palmer 🔗 https://www.chrispalmermd.com/
- Dr. Rhonda Patrick_zh 🔗 https://www.foundmyfitness.com/
- Dr. Andy Galpin_zh 🔗 https://www.andygalpin.com/
- Dr. Zachary Knight 🔗 https://profiles.ucsf.edu/zachary.knight
- Dr. Samer Hattar_zh 🔗 https://twitter.com/samerhattar
- Dr. Charles Zuker 🔗 https://zuckermaninstitute.columbia.edu/charles-s-zuker-phd
- Dr. Satchin Panda_zh 🔗 https://panda.salk.edu/
- Dr. Gabrielle Lyon_zh 🔗 https://drgabriellelyon.com
参考资源
论文与研究
- Higher Muscle Protein Synthesis Rates Following Ingestion of an Omnivorous Meal Compared with an Isocaloric and Isonitrogenous Vegan Meal in Healthy, Older Adults
- Microbial Fermentation of Dietary Protein: An Important Factor in Diet–Microbe–Host Interaction
- Mind over milkshakes: Mindsets, not just nutrients, determine ghrelin response
- A randomized controlled trial to isolate the effects of fasting and energy restriction on weight loss and metabolic health in lean adults
- Sugar Industry and Coronary Heart Disease Research: A Historical Analysis of Internal Industry Documents
- Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake
- Neuropod Cells: The Emerging Biology of Gut-Brain Sensory Transduction
- Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake
- Saturated Fat Is More Metabolically Harmful for the Human Liver Than Unsaturated Fat or Simple Sugars
- Co-consumption of Vegetables and Fruit, Whole Grains, and Fiber Reduces the Cancer Risk of Red and Processed Meat in a Large Prospective Cohort of Adults from Alberta’s Tomorrow Project
其他资源
- Perfact Nova: A filter to screen out ultra-processed food curated directly by the Nova research team
- Carbon: Diet coaching app for iPhone and Android
- Zero: Fasting app for iPhone and Android
- WHOOP