Essentials: Lose Fat With Science-Based Tools

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

This podcast is separate from my teaching and research roles at Stanford.

这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

Today, we're going to talk about the science of tools for fat loss.

今天，我们要谈谈减脂工具的科学。

Today's episode is mainly going to be focused on how the nervous system, neurons, and some of the cells they collaborate with, like glia and macrophages, how those encourage or can encourage accelerated fat loss, because it turns out they can.

今天的节目主要关注神经系统、神经元以及它们合作的一些细胞（如神经胶质细胞和巨噬细胞）如何促进或可以促进加速脂肪减少，因为事实证明它们可以。

Remember, your nervous system, which includes your brain and your spinal cord and all the connections that they make with the organs of the body, governs everything.

请记住，您的神经系统（包括您的大脑和脊髓以及它们与身体器官的所有连接）控制着一切。

The nervous system and the role of the brain and other neurons has been vastly overlooked in the discussion about losing fat.

在关于减肥的讨论中，神经系统以及大脑和其他神经元的作用被极大地忽视了。

Now, I would be remiss, and I'd probably come under a pretty considerable attack if I didn't just acknowledge upfront a core truth of metabolic science and also of neuroscience, frankly, which is that calories in versus calories out, meaning how many calories you ingest versus how many calories you burn, is the fundamental and most important formula in this business of fat loss and weight management in general.

现在，我将是失职的，如果我不直接承认代谢科学和神经科学的核心事实，坦率地说，我可能会受到相当大的攻击，即卡路里摄入与卡路里消耗，即你摄入多少卡路里与你燃烧多少卡路里，是减脂和体重管理这一行业的基本和最重要的公式。

There's simply no way around the fact that if you ingest far more calories than you burn, you're likely to gain weight, and a good portion of that weight is likely to be adipose tissue, fat.

根本无法回避这样一个事实：如果您摄入的卡路里远多于燃烧的卡路里，您的体重可能会增加，而体重的很大一部分可能是脂肪组织。

It's also true that if you ingest fewer calories than you burn, that you will lose weight, and that a significant portion of that will come from body fat.

如果你摄入的卡路里少于燃烧的卡路里，你的体重就会减轻，而其中很大一部分来自体内脂肪，这也是事实。

What portion depends on a number of factors, but that simple formula is important.

多少部分取决于许多因素，但这个简单的公式很重要。

So a calorie is a calorie as a unit of energy, and we need to accept and acknowledge this calories in, meaning calories ingested, versus calories burned formula.

因此，卡路里是作为能量单位的卡路里，我们需要接受并承认这种卡路里，即摄入的卡路里与燃烧的卡路里的公式。

But the calories burned portion is strongly influenced by a number of things that you can control that can greatly accelerate or increase the amount of adipose tissue or the proportion of adipose tissue that you burn in response to exercise and food.

但是燃烧的卡路里部分受到许多您可以控制的因素的强烈影响，这些因素可以大大加速或增加脂肪组织的数量或您因运动和食物而燃烧的脂肪组织的比例。

Today, we're going to talk about the fact that your body fat of various kinds, and there are several kinds of body fat, are actually innervated by neurons.

今天，我们要讨论的事实是，你的各种身体脂肪，而且有好几种身体脂肪，实际上是由神经元支配的。

Neurons connect to your body fat and can change the probability that that body fat will be burned or not.

神经元与您的身体脂肪相连，可以改变身体脂肪燃烧或不燃烧的可能性。

So your nervous system is the master controller of this process, and it plays a strong role in the calories out, the calories burned component.

所以你的神经系统是这个过程的主控制器，它在卡路里消耗、卡路里燃烧成分中发挥着重要作用。

So let's talk about fat utilization.

那么我们来谈谈脂肪利用率。

Let's talk about how fat is converted into energy, which is sometimes also called fat burning.

我们先来说说脂肪是如何转化为能量的，有时也称为脂肪燃烧。

There's two parts to this process.

这个过程有两个部分。

One is fat mobilization, and the second is fat oxidation or utilization, and that's a process called lipolysis.

一是脂肪动员，二是脂肪氧化或利用，这个过程称为脂肪分解。

Fat cells can be visceral, around our viscera, our organs, or they can be subcutaneous, under our skin.

脂肪细胞可以是内脏的，围绕我们的内脏、器官，也可以是皮下的，在我们的皮肤下。

Stored fat has two parts that are relevant here.

储存的脂肪有两个相关的部分。

It's got the fatty acid part, and that's the part that your body can use, and that's attached to something called glycerol, and they're linked by a backbone.

它有脂肪酸部分，这是你的身体可以使用的部分，它附着在一种叫做甘油的东西上，它们通过主链连接起来。

To mobilize fat, you got to break the backbone between glycerol and these fatty acids.

为了调动脂肪，你必须打破甘油和这些脂肪酸之间的主链。

Okay?

好的？

That's accomplished by an enzyme called lipase, but you can forget all that if you want.

这是通过一种叫做脂肪酶的酶来完成的，但如果你愿意的话，你可以忘记这一切。

Remember, we're just trying to mobilize fat.

请记住，我们只是想动员脂肪。

So the first step is to get those fatty acids moving around in the bloodstream, to get them out of those fat cells, and then they can travel and be used for energy.

因此，第一步是让这些脂肪酸在血液中移动，将它们从脂肪细胞中取出，然后它们就可以移动并用作能量。

They're going to go into cells that can use them for energy.

它们将进入可以利用它们获取能量的细胞。

And once they are inside those cells, they're still not burned up.

一旦它们进入这些细胞，它们仍然不会被烧毁。

You need to oxidize them.

你需要氧化它们。

They need to be moved into the mitochondria, and then they can be converted into ATP, into energy.

它们需要被转移到线粒体中，然后才能转化为 ATP，转化为能量。

So just to really zoom out again to make sure I don't lose anybody, you got to mobilize the fat, then you have to oxidize the fat.

因此，为了真正缩小范围以确保我不会失去任何人，你必须动员脂肪，然后你必须氧化脂肪。

And many of the things that the nervous system can do is to increase the mobilization of fat, but also the oxidation of fat.

神经系统能做的很多事情就是增加脂肪的动员，同时也增加脂肪的氧化。

So what are these neurons that connect to fat doing?

那么这些与脂肪相连的神经元在做什么呢？

What are they releasing exactly?

他们到底发布了什么？

How do they actually increase fat mobilization, and how do they increase fat oxidation, burning of fat?

它们实际上如何增加脂肪动员，如何增加脂肪氧化和脂肪燃烧？

Well, there are a couple of things that they release that encourage that process, and the main one that you need to know about is epinephrine or adrenaline.

好吧，他们释放了一些东西来促进这一过程，您需要了解的主要东西是肾上腺素或肾上腺素。

The conversion of these fatty acids into ATP in the mitochondria of cells is favored by adrenaline.

肾上腺素有利于这些脂肪酸在细胞线粒体中转化为 ATP。

Okay?

好的？

And adrenaline is released from two sources.

肾上腺素有两个来源释放。

Adrenaline is released from the adrenal glands, which sit atop our kidneys in our lower back, and it's also released from the so-called sympathetic nervous system, although that name is a bit of a misnomer because it has nothing to do with sympathy.

肾上腺素是从位于我们下背部肾脏顶部的肾上腺释放的，它也是从所谓的交感神经系统释放的，尽管这个名字有点用词不当，因为它与交感神经无关。

It has to do with stimulating alertness and promoting action of the body.

它与刺激警觉性和促进身体活动有关。

It was thought for a long time that adrenaline swimming around in your body of when you're fasted, because fasting can increase adrenaline, or when you're engaging in intense exercise or when you're stressed, is going to promote fat oxidation.

长期以来，人们认为禁食时肾上腺素会在体内游动，因为禁食会增加肾上腺素，或者当您进行剧烈运动或感到压力时，会促进脂肪氧化。

That's actually not the case.

事实上并非如此。

The adrenaline that stimulates fat oxidation, the burning of fat, is coming from neurons that actually connect to the fat.

刺激脂肪氧化（即脂肪燃烧）的肾上腺素来自与脂肪实际相连的神经元。

It's a local process.

这是一个本地进程。

And this is very important because it means that what you do, the specific patterns of movements and the specific environment you create that can stimulate these particular neurons To activate fat, meaning to release fat, to mobilize it, and then to burn it, is going to be a powerful lever that you can use in order to increase fat loss.

这非常重要，因为这意味着你所做的事情、特定的运动模式和你创造的特定环境可以刺激这些特定的神经元激活脂肪，意味着释放脂肪，动员它，然后燃烧它，将成为你可以用来增加脂肪减少的强大杠杆。

Okay, so let's talk about how to activate the nervous system in ways that it promotes more liberation, movement, mobilization of fat, and more oxidation of fat.

好吧，让我们来谈谈如何激活神经系统，以促进更多的解放、运动、脂肪动员和更多的脂肪氧化。

I'd like to take a quick break and acknowledge one of our sponsors, David.

我想稍微休息一下并感谢我们的赞助商之一大卫。

David makes a protein bar unlike any other.

大卫制作的蛋白质棒与众不同。

It has 28 grams of protein, only 150 calories, and zero grams of sugar.

它含有 28 克蛋白质，仅 150 卡路里，零克糖。

That's right, 28 grams of protein and 75% of its calories come from protein.

没错，28克蛋白质，其75%的热量都来自于蛋白质。

This is 50% higher than the next closest protein bar.

这比第二接近的蛋白质棒高出 50%。

David protein bars also taste amazing.

大卫蛋白棒的味道也很棒。

Even the texture is amazing.

就连质感也令人惊叹。

My favorite bar is the chocolate chip cookie dough, but then again, I also like the new chocolate peanut butter flavor and the chocolate brownie flavor.

我最喜欢的巧克力棒是巧克力饼干面团，但话又说回来，我也喜欢新的巧克力花生酱口味和巧克力布朗尼口味。

Basically, I like all the flavors a lot.

基本上，所有的口味我都很喜欢。

They're all incredibly delicious.

它们都非常美味。

In fact, the toughest challenge is knowing which ones to eat on which days and how many times per day.

事实上，最艰巨的挑战是知道哪一天吃哪些食物以及每天吃多少次。

I limit myself to two per day, but I absolutely love them.

我限制自己每天只能吃两个，但我绝对喜欢它们。

With David, I'm able to get 28 grams of protein in the calories of a snack, which makes it easy to hit my protein goals of one gram of protein per pound of body weight per day, and it allows me to do so without ingesting too many calories.

有了 David，我就能在一份零食的卡路里中获得 28 克蛋白质，这让我很容易达到每天每磅体重 1 克蛋白质的蛋白质目标，而且我可以在不摄入太多卡路里的情况下实现这一目标。

I'll eat a David protein bar most afternoons as a snack, and I always keep one with me when I'm out of the house or traveling.

大多数下午我都会吃大卫蛋白棒作为零食，当我出门或旅行时，我总是随身携带一根。

They're incredibly delicious, and given that they have 28 grams of protein, they're really satisfying for having just 150 calories.

它们非常美味，而且含有 28 克蛋白质，仅含 150 卡路里热量就已经很令人满意了。

If you'd like to try David, you can go to davidprotein.com/huberman.

如果您想尝试 David，可以访问 david Protein.com/huberman。

Again, that's davidprotein.com/huberman.

同样，这是 david Protein.com/huberman。

So one of the most powerful ways to stimulate epinephrine, which is also called adrenaline, from these neurons is through movement.

因此，刺激这些神经元产生肾上腺素（也称为肾上腺素）的最有效方法之一就是通过运动。

The type of movement that I'm referring to is extremely subtle.

我所指的运动类型是极其微妙的。

Shivering is a strong stimulus for the release of adrenaline, epinephrine into fat, and the increase in fat oxidation and mobilization.

颤抖是肾上腺素、肾上腺素释放到脂肪中的强烈刺激，以及脂肪氧化和动员的增加。

And there are other subtle forms of movement that can greatly increase fat metabolism and fat loss.

还有其他微妙的运动形式可以大大增加脂肪代谢和减脂。

There was a group in England during the 1960s and '70s that discovered a pathway by which subtle forms of movement can greatly increase fat loss.

20 世纪 60 年代和 70 年代，英国有一个研究小组发现了一种途径，通过这种途径，微妙的运动形式可以大大增加减脂效果。

This is the work of Rothwell and Stock.

这是罗斯韦尔和斯托克的作品。

It's very famous in the thermogenesis literature, and I learned about this early on when I was an undergraduate, and I asked, "How did they come across this?"

它在热发生文献中非常有名，我在本科时很早就了解到了这一点，我问：“他们是如何发现这一点的？”

And here's how the story goes.

故事是这样的。

They were aware that some people overeat and yet don't put on weight.

他们意识到有些人吃得过多，但体重却没有增加。

Other people overeat even just a little bit, and they seem to accumulate extra adipose tissue.

其他人即使吃得过多，哪怕只是一点点，他们似乎都会积累额外的脂肪组织。

Now, this is long before all the discussions about microbiome and hormone factors and it was long before many of the hormone factors besides insulin had even been discovered.

现在，这早于所有关于微生物组和激素因素的讨论，而且早在胰岛素以外的许多激素因素被发现之前。

What they did was they examined people who overate and did not gain weight.

他们所做的是检查那些暴饮暴食但体重没有增加的人。

And what they observed was that those people engaged in lots of subtle movement throughout the day.

他们观察到，这些人一整天都会进行许多微妙的运动。

In other words, they were fidgeters, and that's what they called them.

换句话说，他们是坐立不安的人，他们就是这么称呼他们的。

And in 2015 and again in 2017, there have been studies that have explored this using some modern metabolic tracking, and indeed, simply moving a lot, being a fidgeter, bouncing your knee, standing up and pacing several times or many times throughout the day led to considerable amounts of fat loss and weight loss when people were ingesting the same amount of food.

2015 年和 2017 年，已有研究利用一些现代代谢追踪技术对此进行了探索，事实上，当人们摄入相同量的食物时，仅仅进行大量移动、坐立不安、弹动膝盖、站起来并在一天中踱步几次或多次，就会导致大量的脂肪减少和体重减轻。

If they overate, they were able to compensate and burn off that food.

如果他们吃得过多，他们能够补偿并消耗掉食物。

So for people that are overweight who are kind of averse to exercise, fidgeting might actually be a good entry point.

因此，对于那些不愿运动的超重人士来说，坐立不安实际上可能是一个很好的切入点。

Now, that's great, and you can think about the protocols, but I want to nest that protocol in what I said before, which is that fat is controlled by these neurons and the epinephrine they release.

现在，这很好，你可以考虑这些协议，但我想将该协议嵌套在我之前所说的内容中，即脂肪是由这些神经元和它们释放的肾上腺素控制的。

Those subtle movements of our core musculature, not just the core, but all our limbs and our musculature, those low-level movements, they trigger epinephrine release from these neurons, and they stimulate the mobilization of fat, and then that fat is oxidized at higher rates.

我们核心肌肉组织的那些微妙运动，不仅仅是核心，还有我们所有的四肢和肌肉组织，这些低水平的运动，它们触发这些神经元释放肾上腺素，刺激脂肪的动员，然后脂肪以更高的速率被氧化。

So what's the protocol?

那么协议是什么？

Fidget.

坐立不安。

If you're really interested in burning calories and you already exercise, you want to burn more, or you don't have the opportunity to exercise, or you're averse to exercise for whatever reason, fidgeting movements, staccato movements, standing up, walking around, pacing, all the sort of nervous activities that we're so critical of in other people and sometimes in ourselves are actually mobilizing and oxidizing a lot of fat and a lot of energy.

如果你真的对燃烧卡路里感兴趣并且你已经锻炼了，你想燃烧更多，或者你没有机会锻炼，或者你出于某种原因不愿意锻炼，坐立不安的动作，断断续续的动作，站立，走来走去，踱步，所有我们对其他人甚至有时我们自己都非常挑剔的神经活动实际上正在动员和氧化大量的脂肪和能量。

And while this probably won't compensate for chronic overeating, the caloric burn from this is considerable and very likely can offset a meal that had excessive calories or a kind of steady state of eating too much.

虽然这可能无法弥补长期的暴饮暴食，但由此产生的热量燃烧是相当可观的，并且很可能可以抵消热量过多的一餐或某种稳定的暴饮暴食状态。

Now it should make sense why shivering is one of the strongest stimuli that one can incorporate to stimulate fat loss.

现在应该可以理解为什么颤抖是刺激脂肪减少的最强刺激之一了。

Now, shivering is almost always associated with cold.

现在，颤抖几乎总是与寒冷联系在一起。

We think shivering, we think cold, because when we get cold, we shiver.

我们认为颤抖，我们认为寒冷，因为当我们寒冷时，我们会颤抖。

And there are two ways that shivering can increase fat loss, and there are several ways that you can use shivering, you can leverage shivering, and you can leverage cold to accelerate fat loss, but you have to do it correctly.

而且寒战可以通过两种方式来加速减脂，而且有好几种方法可以利用寒战，可以利用寒战，也可以利用寒冷来加速减脂，但是一定要方法正确。

And most of the people that are using cold and frankly suggesting cold as a means to increase metabolism fat loss are suggesting the exact wrong protocol.

大多数使用冷饮并坦率地建议冷饮作为增加新陈代谢减脂手段的人都提出了完全错误的方案。

Most people out there are using cold exposure Typically by taking cold showers or by getting into cold water of some other kind, a lake or a river, or a cold bath or an ice bath.

大多数人都采用冷暴露方式，通常是洗冷水澡或进入其他类型的冷水、湖泊或河流、冷水浴或冰浴。

Since today we're talking about accelerating fat loss through the use of science-based tools, I want to emphasize a study that was published in Nature just a couple of years ago showing exactly how cold increases metabolism and fat loss.

由于今天我们谈论的是通过使用基于科学的工具来加速减脂，我想强调几年前发表在《自然》杂志上的一项研究，该研究准确地展示了寒冷如何促进新陈代谢和减脂。

Okay?

好的？

So we have several kinds of fat, three kinds in fact.

所以我们有几种脂肪，实际上是三种。

We have white fat, white adipose tissue, and we have brown fat or brown adipose tissue.

我们有白色脂肪、白色脂肪组织，还有棕色脂肪或棕色脂肪组织。

And there's a third kind, which is beige adipose tissue.

还有第三种，即米色脂肪组织。

White fat is the type that we traditionally think of as fat, subcutaneous fat, and it is not particularly rich in mitochondria, it is there as an energy storage site, and we have to mobilize the fat out, as we talked about before, and burn it up elsewhere.

白色脂肪是我们传统上认为的脂肪，皮下脂肪，它的线粒体含量不是特别丰富，它是作为能量储存场所存在的，我们必须将脂肪调动出来，就像我们之前谈到的那样，然后在其他地方燃烧掉。

Brown fat largely exists between our shoulder blades and on the back of our neck between the scapulae, and it's rich with mitochondria, which is why it's called brown fat.

棕色脂肪主要存在于我们的肩胛骨之间和颈后肩胛骨之间，并且富含线粒体，因此被称为棕色脂肪。

And brown fat has a particular biochemical cascade whereby it can take food energy and it can take food, basically, break it down and convert it into energy within those cells.

棕色脂肪具有特殊的生化级联，它可以吸收食物能量，基本上可以分解食物并将其转化为细胞内的能量。

But unlike fatty acids from white fat, which have to travel elsewhere, get broken down in mitochondria and convert into ATP, et cetera, used by the mitochondria rather, brown fat is thermogenic.

但与白色脂肪中的脂肪酸不同的是，白色脂肪必须转移到其他地方，在线粒体中分解并转化为 ATP 等，而由线粒体使用，而棕色脂肪是产热的。

It can actually use energy directly.

它实际上可以直接使用能量。

Cold causes the release of adrenaline from your adrenals, and it causes the release of epinephrine from these neurons that connect to fat.

寒冷会导致肾上腺释放肾上腺素，并导致这些与脂肪连接的神经元释放肾上腺素。

The paper published in Nature shows that it is shivering itself that causes the brown fat to increase your burning, your burn rate, and your metabolism.

发表在《自然》杂志上的论文表明，正是颤抖本身导致棕色脂肪增加了你的燃烧、燃烧率和新陈代谢。

And it works like this.

它的工作原理是这样的。

When you get into cold and you shiver, the shivering, that low-level movement of the muscle, those small movements, triggers the release of a molecule called succinate, S-U-C-C-I-N-A-T-E, succinate.

当你感到寒冷并且颤抖时，颤抖，肌肉的低水平运动，那些小运动，会触发一种叫做琥珀酸的分子的释放，S-U-C-C-I-N-A-T-E，琥珀酸。

And succinate acts on the brown fat to increase brown fat thermogenesis and fat burning overall.

琥珀酸作用于棕色脂肪，增加棕色脂肪的产热和整体脂肪燃烧。

The question then is how long to get into that cold environment and how cold should that environment be?

那么问题是要进入那个寒冷的环境需要多长时间以及那个环境应该有多冷？

So first let's talk about how long to get into that cold environment.

首先我们来谈谈要进入那种寒冷的环境需要多长时间。

It turns out that if you want to trigger the shiver, what you want to do is to get into the cold and then get out of the cold and typically not dry off, and then get back into the cold and out of the cold.

事实证明，如果你想引发颤抖，你要做的就是进入寒冷，然后离开寒冷，通常不会干燥，然后再次进入寒冷，然后离开寒冷。

That will definitely stimulate more shivering than just getting into the cold itself.

这肯定会比仅仅感冒本身更让人发抖。

So how cold should it be?

那么应该有多冷呢？

And look, if you get into water that's very, very cold, it can actually shock your heart.

瞧，如果你进入非常非常冷的水中，它实际上会震撼你的心脏。

It can actually give you a heart attack if it's truly, truly ice cold and you're not adapted to that.

如果天气真的非常冷，而你又不适应的话，它实际上可能会让你心脏病发作。

So proceed with caution, please.

所以请谨慎行事。

I'm not a physician, and I don't want to see anyone get hurt.

我不是医生，我不想看到任何人受到伤害。

Just cold enough to be uncomfortable is a good place to start.

只要冷到让人不舒服就是一个很好的起点。

So for some of you, that's going to be 60 degrees.

所以对于你们中的一些人来说，这将是 60 度。

For some of you, that's going to be 55 degrees.

对于你们中的一些人来说，这将是 55 度。

For some of you, it's going to be high 30s.

对于你们中的一些人来说，这将是 30 多岁。

Right?

正确的？

Depends on how cold adapted you are.

取决于你对寒冷的适应程度。

So what you need to do is find a temperature that you can get into one to five, probably one to three times a week if you really want this to accelerate fat loss, and you want to get in until you just start to shiver, and then you want to get out and not dry off.

所以你需要做的是找到一个可以进入一到五次的温度，如果你真的想加速减脂，可能每周一到三次，并且你想要进入直到你开始发抖，然后你想要出去而不是干燥。

Wait anywhere from one to three minutes, and then get back into the cold.

等待一到三分钟，然后再回到寒冷中。

So here's a potential kind of sets reps protocol that you can play with.

所以这里有一种你可以使用的潜在的组次数协议。

Find a temperature that induces shiver for you.

找到一个能让你颤抖的温度。

That's going to vary depending on your cold tolerance and how cold adapted you are.

这将根据您的耐冷能力和寒冷适应程度而有所不同。

One to three, maybe five times a week, get in or get under the shower or whatever it is until you start to shiver, genuinely shiver.

每周一到三次，也许五次，进去或冲个澡或者其他什么，直到你开始颤抖，真正的颤抖。

Then after about a minute or so, get out, spend one to three minutes out, but don't dry off.

大约一分钟左右后，出去，花一到三分钟，但不要擦干。

Get back in for anywhere from one to three minutes, but try and access the shiver point again.

回到任何地方一到三分钟，但尝试再次进入颤抖点。

And you might do three repetitions of that, so it's three times in and three times out total.

你可能会重复三次，所以总共是三进三出。

As many of you know, I've been taking AG1 daily for more than 13 years.

正如你们许多人所知，我每天服用 AG1 已经超过 13 年了。

However, I've now found an even better vitamin mineral probiotic drink.

然而，我现在找到了一种更好的维生素矿物质益生菌饮料。

That new and better drink is the new and improved AG1, which just launched this month.

这种新的、更好的饮料是新的和改进的 AG1，它于本月刚刚推出。

This next-gen formula from AG1 is a more advanced, clinically backed version of the product that I've been taking daily for years.

AG1 的新一代配方是我多年来每天服用的产品的更先进、经过临床支持的版本。

It includes new bioavailable nutrients and enhanced probiotics.

它包括新的生物可利用的营养素和增强的益生菌。

The next-gen formula is based on exciting new research on the effects of probiotics on the gut microbiome, and it now includes several specific clinically studied probiotic strains that have been shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating.

下一代配方基于关于益生菌对肠道微生物组影响的令人兴奋的新研究，它现在包括几种经过临床研究的特定益生菌菌株，这些菌株已被证明可以支持消化健康和免疫系统健康，以及改善肠道规律性和减少腹胀。

As someone who's been involved in research science for more than three decades, and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.

作为一个从事科学研究超过三十年、在健康和健身领域也同样长期从事的人，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

I discovered and started taking AG1 way back in 2012, long before I ever had a podcast, and I've been taking it every day since.

早在 2012 年，我就发现并开始服用 AG1，那时我还没有播客，从那时起我就每天都服用它。

I find that it greatly improves all aspects of my health.

我发现它极大地改善了我健康的各个方面。

With each passing year, and by the way, I'm turning 50 this September, I continue to feel better and better, and I attribute a lot of that to AG1.

年复一年，顺便说一句，今年九月我就满 50 岁了，我的感觉越来越好，我将这很大程度上归功于 AG1。

AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

AG1 使用最优质的成分进行正确的组合，并且在不增加成本的情况下不断改进其配方。

So I'm honored to have them as a sponsor of this podcast.

所以我很荣幸他们成为这个播客的赞助商。

If you'd like to try AG1, you can go to drinkag1.com/huberman to claim a special offer.

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 申请特别优惠。

Right now, AG1 is giving away an AG1 welcome kit with five free travel packs and a free bottle of vitamin D3 K2.

现在，AG1 正在赠送 AG1 欢迎套件，其中包含五个免费旅行包和一瓶免费维生素 D3 K2。

Again, go to drinkag1.com/huberman to claim the special welcome kit with five free travel packs and a free bottle of vitamin D3 K2.

请再次访问 Drinkag1.com/huberman 领取特别欢迎套装，其中包含 5 个免费旅行包和一瓶免费维生素 D3 K2。

Next, I'd like to move to exercise and how particular timing and types of exercise can vastly improve fat loss.

接下来，我想谈谈运动，以及特定的运动时间和运动类型如何能够极大地改善减脂效果。

The topic of exercise is a kind of controversial one.

运动这个话题是一个有争议的话题。

I think the most simple way, the most fluid way to have this conversation about exercise and fat loss is in terms of three general types of training, and those are high-intensity interval training, so-called HIIT, H-I-I-T, so high-intensity interval training, sprint interval training, so that's going to be very high intensity or SIT, or moderate intensity continuous training, MICT.

我认为，关于运动和减脂的对话最简单、最流畅的方式是三种一般类型的训练，即高强度间歇训练，即所谓的 HIIT、H-I-I-T、高强度间歇训练、冲刺间歇训练，即非常高强度或 SIT，或中等强度持续训练、MICT。

So we've got HIIT, SIT, and MICT.

所以我们有 HIIT、SIT 和 MICT。

If you'd like to map this to VO2 max, SIT, this sprint interval training, was defined as all out greater than 100% of VO2 max bursts of activity that last eight to 30 seconds interspersed with less intense recovery periods.

如果您想将其映射到最大摄氧量，SIT（这种冲刺间歇训练）被定义为持续 8 到 30 秒的所有大于 100% 最大摄氧量的突发活动，其间穿插着强度较低的恢复期。

This would be sprinting downfield for eight to 30 seconds, then maybe walking back for about a minute or two, and then sprinting again and then continuing.

这将是向前场冲刺 8 到 30 秒，然后可能向后走大约一两分钟，然后再次冲刺，然后继续。

So that would be SIT.

这就是 SIT。

HIIT, H-I-I-T, is defined as submaximal, so 80% to 100% of VO2 max bursts of activity that last 60 to 240 seconds interspersed with less intense recovery periods.

HIIT（H-I-I-T）被定义为次最大运动量，因此最大摄氧量的 80% 到 100% 的突发活动持续 60 到 240 秒，中间散布着强度较低的恢复期。

MICT, okay, this moderate intensity continuous training is steady state cardio, sometimes called Zone 2 cardio these days on the internet, which is performed continuously for 20 to 60 minutes at moderate intensity of 40% to 60% of VO2 max, or if you prefer heart rate, 55% to 70% of max heart rate.

MICT，好的，这种中等强度的持续训练是稳态有氧运动，有时在互联网上称为“2 区有氧运动”，以最大摄氧量 40% 至 60% 的中等强度连续进行 20 至 60 分钟，或者如果您喜欢心率，则为最大心率的 55% 至 70%。

Okay?

好的？

So we can think about high, medium, and low intensity exercise, although low intensity usually means that you could carry on a conversation or maybe you'd have to gasp every few steps or so while trying to talk and run.

因此，我们可以考虑高、中、低强度的锻炼，尽管低强度通常意味着您可以继续交谈，或者在尝试说话和跑步时每隔几步就必须喘气。

That's, I think, going to be the most useful way to have this conversation that we're having now because there's so many different forms of exercise that people do, and intensity is important.

我认为，这将是我们现在进行对话的最有用的方式，因为人们进行的锻炼有很多不同形式，而且强度很重要。

Let's ask the question that I think many people are wondering about, which is, is it better, meaning do you burn more fat if you do your exercise fasted?

让我们问一个我想很多人都想知道的问题，那就是，如果你禁食锻炼，你会燃烧更多的脂肪吗？

And fasted in this respect could be that you wake up in the morning, you've been fasting all night, you just hydrate and you exercise.

在这方面禁食可能是你早上醒来，整夜禁食，你只是补充水分和锻炼。

For short periods of training, it doesn't really seem to matter whether or not you eat before training or you don't if your goal is fat oxidation.

对于短期训练，如果你的目标是脂肪氧化，那么训练前是否进食似乎并不重要。

At a period of about 90 minutes of moderate intensity exercise, there's a switchover point whereby if you ate before the exercise, you will burn far less fat from the 90-minute point onward than you would if you had gone into the training fasted.

在大约 90 分钟的中等强度运动期间，存在一个转换点，如果您在运动前进食，则从 90 分钟开始燃烧的脂肪会比您禁食训练时燃烧的脂肪少得多。

Now, there are also studies that point to the fact that you don't have to wait till 90 minutes in order to get this enhanced fat-burning effect.

现在，也有研究表明，您不必等到 90 分钟才能获得这种增强的脂肪燃烧效果。

If one does high-intensity training or even the very high intensity forms of training like sprints or squats or deadlifts or any kind of activity that can't be maintained for more than these eight or I would say up to 60 seconds, so a set of lifting weights repeated.

如果一个人进行高强度训练，甚至非常高强度的训练形式，如冲刺、深蹲、硬拉或任何无法维持超过这八秒或我想说最多 60 秒的活动，那么就重复一组举重。

If that's done for anywhere from 20 minutes, so weight training or power lifting or these kinds of things, or kettlebell swings, or up to 60 minutes, well, then the switchover point in which you can burn more fat if you go into that fasted comes earlier.

如果这个时间是 20 分钟，比如重量训练或力量举重或类似的事情，或者壶铃摆动，或者长达 60 分钟，那么，如果你进入禁食状态，你可以燃烧更多脂肪的转换点就会提前到来。

And this makes sense because there's nothing holy about the 90-minute point for medium intensity Zone 2 cardio.

这是有道理的，因为对于中等强度的 2 区有氧运动来说，90 分钟的时间点并没有什么神圣之处。

That 90-minute point is the point in which the body shifts over from mainly burning glycogen, basically sugar that comes from muscles or the liver, and realizes, "This is going on for a while.

90 分钟的时间点是身体从主要燃烧糖原（基本上是来自肌肉或肝脏的糖）转变的时间点，并意识到“这会持续一段时间。

I'm going to shift over to a storage site fuel that is in reserve, like body fat." This is something that has to do with the milieu of various hormones.

我将转向储存站点储备的燃料，例如体脂肪。”这与各种激素的环境有关。

What has to happen is insulin has to go down far enough.

必须发生的事情是胰岛素必须下降足够多。

So if you ate before the exercise, you'd have an increase in insulin.

因此，如果您在运动前进食，胰岛素就会增加。

If you ate carbohydrates, you'd have a bigger increase in insulin.

如果你吃碳水化合物，你的胰岛素会增加更多。

Fat and proteins indeed will have lower amounts of insulin, and fasting will give you the lowest amount of insulin.

脂肪和蛋白质确实会产生较低量的胰岛素，而禁食会给你提供最低量的胰岛素。

Well, then that switchover point is going to come earlier in the exercise.

好吧，那么这个切换点将在练习中提前出现。

And if you think about if you were to do something high intensity for 20, 30, 40 minutes, so maybe lift weights and then get into Zone 2 cardio, if you were fasted, the literature says that you're going to burn more body fat per unit time than if you had eaten before or during the exercise.

如果你想一下，如果你要做 20、30、40 分钟的高强度运动，那么也许举重，然后进入第 2 区有氧运动，如果你禁食，文献表明，与运动前或运动期间进食相比，每单位时间你会燃烧更多的身体脂肪。

So what does this mean?

那么这意味着什么呢？

This means if you want to burn more body fat, if it's in your protocols and you have been approved to do this safely, exercise intensely for 20 to 60 minutes.

这意味着，如果您想燃烧更多身体脂肪，如果您的方案中有此规定，并且您已被批准可以安全地做到这一点，请进行 20 至 60 分钟的剧烈运动。

The higher the intensity, obviously the shorter that bout is going to be, and then move over into Zone 2 cardio, and if you do that fasted, then indeed you will burn a higher percentage of body fat.

强度越高，显然比赛时间就越短，然后进入第 2 区有氧运动，如果你禁食，那么你确实会燃烧更高比例的身体脂肪。

But if you can't even get to the exercise, if you're somebody who just can't do the training at all, you're unwilling to or you're incapable of training unless you eat something, then obviously eating something makes the most sense.

但如果你根本无法进行锻炼，如果你根本无法进行训练，你不愿意或无法进行训练，除非你吃点东西，那么显然吃点东西是最有意义的。

And what you eat prior to exercise, that's a whole other biz that people argue about and fight about whether or not you should go into it with low carbohydrates or high carb or all of that.

运动前吃什么，这是一个完全不同的话题，人们争论并争论你是否应该吃低碳水化合物或高碳水化合物或所有这些。

But in general, the theme there is very simple, which is that you want insulin levels to be pretty low if your goal is body fat reduction.

但总的来说，主题非常简单，那就是如果您的目标是减少身体脂肪，那么您希望胰岛素水平相当低。

This could be distilled into a simple protocol whereby three or four times a week, you do high-intensity training followed by either nothing or followed by Low intensity training, especially if you're able to do that fasted.

这可以简化为一个简单的方案，每周进行三到四次高强度训练，然后不进行任何训练或进行低强度训练，特别是如果您能够禁食的话。

And I should just mention that none of this stuff about fasted is about performance.

我只想提一下，所有关于禁食的事情都与表现无关。

If you want to perform really well, this is for reasons of performance, and it's for a sport or a competition, it's not for body fat purposes, well, then all this kind of falls away and is modified by what's ideal to eat for performance.

如果你想表现得非常好，这是出于表现的原因，这是为了一项运动或比赛，它不是为了身体脂肪，那么所有这些都会消失，并被为了表现而理想的饮食所改变。

But what we're talking about today is how to optimize body fat loss.

但我们今天讨论的是如何优化体内脂肪减少。

So I think you get the principle now, but you should all be asking yourselves as scientists of yourselves, why would it be that certain patterns of exercise would lead to more or less fat loss?

所以我想你们现在已经明白了原理，但是你们都应该作为自己的科学家问自己，为什么某些运动模式会导致或多或少的减脂呢？

And again, it has to do with the neurons.

再说一遍，它与神经元有关。

It has to do with how we engage the nervous system.

这与我们如何参与神经系统有关。

So while non-exercise activity induced thermogenesis, NEAT, the fidgeting, and cold can induce thermogenesis by engaging shiver type movement or low-level movements, big movements that are of very high intensity, meaning they require a lot of effort, deploy a lot of adrenaline, epinephrine from our neurons, and signal particular types and amounts of fat thermogenesis, fat oxidation.

因此，虽然非运动活动会诱导生热，但 NEAT、坐立不安和寒冷可以通过颤抖型运动或低水平运动来诱导生热，这些运动强度非常高，这意味着它们需要大量的努力，从我们的神经元中部署大量肾上腺素，并发出特定类型和数量的脂肪生热、脂肪氧化的信号。

Whereas low level intensity exercise, low or moderate intensity exercise, walking, running, biking, where you can do that easily, there's not very much adrenaline release.

虽然低强度运动、低或中等强度运动、步行、跑步、骑自行车等你可以轻松做到的运动，但肾上腺素释放量并不多。

So adrenaline and AKA epinephrine is really the final common path by which movement of any kind, whether or not it's low level shiver or whether or not it's lifting a barbell, sprinting up a hill, or doing a long bike ride, adrenaline is the effector of fat loss.

因此，肾上腺素和又称肾上腺素实际上是任何类型的运动的最终共同途径，无论是低水平的颤抖，还是举起杠铃、冲刺上山或长时间骑自行车，肾上腺素都是减肥的效应器。

It's the trigger and it's the effector.

它是触发器，也是效应器。

So now I want to turn our attention to compounds that increase epinephrine and adrenaline, as well as compounds that work outside the adrenaline epinephrine pathway to increase the rates of fat loss.

因此，现在我想将我们的注意力转向增加肾上腺素和肾上腺素的化合物，以及在肾上腺素途径之外发挥作用以提高减脂率的化合物。

I almost always save compounds and supplements and things of that sort to the end because I do believe that people should look first toward behavioral tools and an understanding of the science before they look toward a supplement or a particular thing that they can extract from diet.

我几乎总是把化合物和补充剂之类的东西留到最后，因为我确实相信人们应该首先关注行为工具和对科学的理解，然后再寻找补充剂或可以从饮食中提取的特定物质。

This is mainly to try and shift people away from the kind of magic pill phenomenon or the idea that there is a magic pill because there really isn't, and frankly, there never will be.

这主要是为了试图让人们远离那种神奇药丸现象或神奇药丸存在的想法，因为真的不存在，坦率地说，永远不会有。

But there are some compounds that can greatly increase fat oxidation and mobilization, and understanding which compounds increase oxidation or mobilization can be very useful if your goal is to accelerate fat loss.

但有些化合物可以大大增加脂肪的氧化和动员，如果您的目标是加速减脂，那么了解哪些化合物可以增加氧化或动员会非常有用。

I'd like to take a quick break and thank one of our sponsors, LMNT.

我想稍微休息一下并感谢我们的赞助商之一 LMNT。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。

That means the electrolytes, sodium, magnesium, and potassium in the correct ratios, but no sugar.

这意味着电解质、钠、镁和钾的比例正确，但没有糖。

We should all know that proper hydration is critical for optimal brain and body function.

我们都应该知道，适当的水分对于最佳的大脑和身体功能至关重要。

In fact, even a slight degree of dehydration can diminish your cognitive and physical performance to a considerable degree.

事实上，即使是轻微程度的脱水也会在很大程度上降低您的认知和身体表现。

It's also important that you're not just hydrated, but that you get adequate amounts of electrolytes in the right ratios.

同样重要的是，您不仅要补充水分，还要以正确的比例获得足量的电解质。

Drinking a packet of LMNT dissolved in water makes it very easy to ensure that you're getting adequate amounts of hydration and electrolytes.

喝一包溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。

To make sure that I'm getting proper amounts of both, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I wake up in the morning, and I drink that basically first thing in the morning.

为了确保我摄入适量的两者，当我早上醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。

I'll also drink a packet of LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

在进行任何体育锻炼时，我还会喝一包溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水分和电解质时。

There are a bunch of different great tasting flavors of LMNT.

LMNT 有多种不同的美味口味。

I like the watermelon, I like the raspberry, I like the citrus.

我喜欢西瓜，我喜欢覆盆子，我喜欢柑橘。

Basically, I like all of them.

基本上，我都喜欢。

If you'd like to try LMNT, you can go to drinklmnt.com/huberman to claim an LMNT sample pack with the purchase of any LMNT drink mix.

如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman，购买任何 LMNT 混合饮料即可领取 LMNT 样品包。

Again, that's drinklmnt spelled L-M-N-T, so it's drinklmnt.com/huberman to claim a free sample pack.

再次强调，drinklmnt 的拼写为 L-M-N-T，因此可以通过 Drinklmnt.com/huberman 索取免费样品包。

There are things that people can ingest that will allow them to oxidize more fat, and that occurs mainly by increasing the amount of epinephrine that is released from neurons that innervate fat tissue.

人们可以摄入一些东西，让他们氧化更多的脂肪，这主要是通过增加支配脂肪组织的神经元释放的肾上腺素的量来实现的。

One of the more common ones is one that you may already be using, which is caffeine.

最常见的一种是您可能已经在使用的一种，那就是咖啡因。

It's well established that caffeine can enhance performance if you're caffeine adapted.

众所周知，如果您适应咖啡因，咖啡因可以提高表现。

Now, caffeine for burning more fat, for oxidizing and mobilizing more fat is an interesting one.

现在，咖啡因燃烧更多脂肪、氧化和动员更多脂肪是一种有趣的方法。

It can be effective at dosages up to 400 milligrams.

剂量高达 400 毫克即可有效。

400 milligrams is roughly a cup and a half of coffee or two cups of coffee.

400 毫克大约相当于一杯半咖啡或两杯咖啡。

Nowadays, there's a lot more caffeine in coffee, so if you go to a typical cafe and you were to get their medium size, that would have close to a gram of caffeine.

如今，咖啡中含有更多的咖啡因，因此，如果您去一家典型的咖啡馆并购买中等大小的咖啡，那么咖啡因的含量将接近一克。

Which is why if you're a regular caffeine consumer and you don't get that gram of caffeine in your coffee each day, you will get a headache.

这就是为什么如果您是经常摄入咖啡因的人，并且每天没有在咖啡中摄入一克咖啡因，您就会感到头痛。

It can cause constriction and dilation of blood vessels in ways that's complicated, but you'll get a headache.

它会以复杂的方式导致血管收缩和扩张，但你会感到头痛。

Caffeine can enhance the amount of fat that you burn in any duration of exercise, and it can shift the percentage of fat that you oxidize compared to glycogen.

咖啡因可以增加您在任何运动期间燃烧的脂肪量，并且可以改变您氧化的脂肪与糖原相比的百分比。

Unless you take that caffeine and it ramps you up so much that you're training really, really intensely.

除非你摄入了咖啡因，它会让你变得非常兴奋，以至于你训练得非常非常激烈。

The bottom line is if you like caffeine and you can use it safely, ingesting somewhere between 100 and 400 milligrams of caffeine prior to exercise, somewhere between 30 to 40 minutes before exercise can be beneficial if we're talking about fat oxidation, burning more body fat.

最重要的是，如果您喜欢咖啡因，则可以安全地使用它，在运动前摄入 100 至 400 毫克咖啡因，如果我们谈论的是脂肪氧化，燃烧更多体内脂肪，那么在运动前 30 至 40 分钟摄入咖啡因可能是有益的。

And if caffeine is the kind of the entry point for most people of using compounds to increase the rate or percentage of fat loss in exercise and even at rest, what are some of the other things that are useful and interesting?

如果咖啡因是大多数人使用化合物来提高运动时甚至休息时减脂率或百分比的切入点，那么还有哪些其他有用且有趣的东西呢？

Well, in terms of tools that are actionable and have reasonable safety margins, I've talked before about something called GLP-1.

嗯，就可操作且具有合理安全裕度的工具而言，我之前已经讨论过称为 GLP-1 的东西。

This is something that can be triggered by the ingestion of yerba mate.

摄入马黛茶可能会引发这种情况。

Mate increases GLP-1.

Mate 会增加 GLP-1。

GLP-1 is in the glucagon pathway.

GLP-1 位于胰高血糖素途径中。

So let's just quickly return to our biochemistry.

那么让我们快速回到我们的生物化学。

As you recall, fat is mobilized from body fat stores, and then it's burned up, it's oxidized in cells.

正如您所记得的，脂肪是从体内脂肪储存中调动出来的，然后被燃烧掉，并在细胞中被氧化。

It actually needs to be converted into ATP, and those fatty acids are essentially converted into ATP in the mitochondria of the cell.

它实际上需要转化为ATP，而那些脂肪酸本质上是在细胞的线粒体中转化为ATP的。

High insulin prevents that from happening, and glucagon facilitates that process.

高胰岛素可以防止这种情况发生，而胰高血糖素则可以促进这一过程。

Glucagon facilitates that process through increases in GLP-1.

胰高血糖素通过增加 GLP-1 来促进这一过程。

The short takeaway is mate increases GLP-1 and yes, increases the percentage of fat that you'll burn.

简而言之，马黛茶会增加 GLP-1，是的，会增加您燃烧的脂肪百分比。

It increases fat burning, and that is especially true, it turns out from the scientific literature, if you ingest mate prior to exercise of any kind.

它会增加脂肪燃烧，科学文献证明，如果您在任何形式的运动之前摄入马黛茶，这一点尤其正确。

So if you want to burn more fat, drinking mate before exercise is good.

所以如果你想燃烧更多的脂肪，运动前喝马黛茶是不错的。

Drinking it at rest when you're not exercising will also help shift your metabolism toward enhanced burning of fat by increasing fat oxidation.

在不运动时休息时饮用它还可以通过增加脂肪氧化来帮助您的新陈代谢转向增强脂肪燃烧。

Now, there's a whole category of pharmaceuticals that's being developed right now that are in late-stage trials or are in use for the treatment of diabetes, which capitalize on this GLP-1 pathway.

现在，有一整类药物正在开发中，这些药物正处于后期试验或用于治疗糖尿病，它们利用了这种 GLP-1 途径。

They go by various names, and there are people on the internet who are selling these things.

它们有不同的名称，互联网上也有人在销售这些东西。

They are prescription drugs, and I want to emphasize that they are prescription drugs and you obviously wouldn't want to use any of these without a prescription and a requirement.

它们是处方药，我想强调它们是处方药，如果没有处方和要求，您显然不会想使用其中任何一种。

It does seem that they are effective for the treatment of certain kinds of diabetes and lead to fairly significant weight loss and reduction in appetite.

它们似乎确实可以有效治疗某些类型的糖尿病，并导致相当显着的体重减轻和食欲下降。

So this is kind of the modern version of GLP-1 is pharmaceuticals of GLP-1 metabolism are drugs such as somatic-- I can never pronounce this.

这是 GLP-1 的现代版本，是 GLP-1 代谢药物，例如体细胞药物——我永远无法发音。

I can't seem to pronounce many things it seems.

我似乎无法发音很多东西。

Semaglutide is the way I would pronounce it.

索马鲁肽是我的发音方式。

In any case, this compound increases GLP-1.

无论如何，该化合物都会增加 GLP-1。

It's actually a GLP-1 analog in some cases, and they go by various types of trade names.

在某些情况下，它实际上是 GLP-1 类似物，并且有各种类型的商品名称。

And again, the semaglutide is the prescription version where it's kind of the heavy artillery GLP-1 stimulant, and again should be only explored with a prescription.

再次强调，索马鲁肽是处方版本，它是一种重炮 GLP-1 兴奋剂，并且只能通过处方进行探索。

So those are the compounds that really increase fat oxidation directly.

这些是真正直接增加脂肪氧化的化合物。

There are going to be a number of things that impact insulin and glucagon that are going to shift the body toward more fat burning.

有很多因素会影响胰岛素和胰高血糖素，从而使身体更多地燃烧脂肪。

And so for instance, berberine, which comes from a plant, or metformin are compounds that are now in growing use for reducing blood glucose.

例如，来自植物的小檗碱或二甲双胍是目前越来越多地用于降低血糖的化合物。

They are very potent at reducing blood glucose, which will reduce insulin because the job of the hormone insulin is to essentially manage glucose in the bloodstream.

它们在降低血糖方面非常有效，这会减少胰岛素，因为胰岛素激素的作用主要是管理血液中的葡萄糖。

So there are a huge gallery of compounds that will reduce insulin and thereby can increase fat oxidation.

因此，有大量化合物可以减少胰岛素，从而增加脂肪氧化。

And that's because, as I mentioned before, fat oxidation, this conversion of fatty acids into ATP in the mitochondria, is inhibited by insulin.

这是因为，正如我之前提到的，脂肪氧化（脂肪酸在线粒体中转化为 ATP）受到胰岛素的抑制。

So if you keep insulin low, you're going to increase that process.

因此，如果你保持较低的胰岛素水平，你就会增加这个过程。

Which brings us full circle back to the issue of diet and nutrition.

这又让我们回到饮食和营养问题。

There is really solid evidence from the Gardner Lab at Stanford and from other labs showing that when you look at different diets, you look at low-fat diets, high-fat diets, keto diets, intermittent fasting.

斯坦福大学加德纳实验室和其他实验室确实有确凿的证据表明，当你研究不同的饮食时，你会看到低脂饮食、高脂饮食、酮类饮食、间歇性禁食。

Provided people stick to their particular diet, it doesn't really matter which diet you follow.

如果人们坚持自己特定的饮食习惯，那么遵循哪种饮食习惯并不重要。

You can still get a caloric deficit, and you get weight loss.

你仍然会出现热量不足，并且体重会减轻。

Adherence, however, is always an issue.

然而，坚持始终是一个问题。

And so what I always say is that you want to use the eating plan that is obviously beneficial to your health, but the one that allows you to adhere to whatever it is that the particular nutrition protocol is, right?

所以我总是说，你想要使用的饮食计划显然对你的健康有益，但能让你坚持任何特定的营养方案，对吗？

If you can't stick with something, then it's not very worthwhile.

如果你不能坚持做一件事，那么它就不值得了。

But from the purely scientific standpoint, there's also an advantage to keeping insulin low.

但从纯粹的科学角度来看，保持低胰岛素水平也有好处。

Now, that doesn't necessarily mean you go to zero carbohydrate.

现在，这并不一定意味着您的碳水化合物摄入量为零。

I've talked before how my preferred way of eating is to go low or no carbohydrate throughout the day for alertness, to get that adrenaline release and the focus that goes with it, et cetera, and the ability and to think and move and do all the things I need to do during the day.

我之前说过，我喜欢的饮食方式是全天低碳水化合物或不摄入碳水化合物，以提高警觉性，释放肾上腺素并集中注意力，等等，以及思考、移动和做白天需要做的所有事情的能力。

And then I eat carbohydrates at night because it facilitates the transition to sleep.

然后我在晚上吃碳水化合物，因为它有助于过渡到睡眠。

That's what works for me.

这对我有用。

But when insulin is low, you do place your system in a position to oxidize more fat.

但当胰岛素水平较低时，您的系统确实会氧化更多的脂肪。

And so that's why I think a lot of people do see benefit from lower carbohydrate or moderate carbohydrate diets because when insulin is low, you are in a position to oxidize more fat, both from exercise and at rest.

这就是为什么我认为很多人确实从低碳水化合物或适量碳水化合物饮食中受益，因为当胰岛素水平较低时，你可以通过运动和休息来氧化更多的脂肪。

So once again, we've covered an enormous amount of material.

我们再次涵盖了大量的材料。

We've talked about the science of fat loss, and in particular, we've explored this topic from the perspective of the nervous system, how neurons, and in particular, the release of things like adrenaline, epinephrine, can facilitate fat mobilization and oxidation.

我们讨论了减脂的科学，特别是从神经系统的角度探讨了这个话题，神经元，特别是肾上腺素、肾上腺素等物质的释放如何促进脂肪动员和氧化。

We talked about NEAT, fidgeting, this non-exercise type movement that can greatly increase caloric burn and why that is.

我们讨论了 NEAT，即坐立不安，这种非运动型运动可以大大增加热量燃烧，以及为什么会这样。

We talked about shiver, another form of non-exercise movement that can really increase both caloric expenditure due to the shiver, due to the movement, as well as increase thermogenesis, the heating up of the body through things like brown fat, and even the conversion of white fat to brown fat, which is a good thing if you want to oxidize fat.

我们讨论了颤抖，这是另一种非运动形式的运动，它确实可以增加因颤抖而产生的热量消耗，也可以增加产热作用，通过棕色脂肪等物质加热身体，甚至将白色脂肪转化为棕色脂肪，如果你想氧化脂肪，这是一件好事。

We talked about cold as a particular stimulus to induce shiver, and how to use getting into and out of cold as a way to stimulate shiver and avoid cold adaptation so that you continue to oxidize and burn fat, if that's your goal.

我们讨论了寒冷是引起颤抖的特殊刺激，以及如何利用进入和退出寒冷作为刺激颤抖和避免寒冷适应的方式，以便您继续氧化和燃烧脂肪（如果这是您的目标）。

Talked about exercise, how rather than thinking about cardiovascular or weight training exercise, that we should perhaps look through the lens of this adrenaline system and how it interacts with fat stores, and think about low, medium, or high-intensity exercise.

谈到运动，我们不应该考虑心血管或重量训练运动，而应该通过肾上腺素系统的镜头以及它如何与脂肪储存相互作用，并考虑低、中或高强度运动。

Whether or not we show up to that fasted or not.

无论我们是否禁食。

Turns out showing up to that fasted can be useful if you start with high-intensity movements and then move into lower intensity type exercise.

事实证明，如果您从高强度运动开始，然后转向较低强度的运动，那么禁食可能会很有用。

If you're going to go long duration, it probably doesn't matter unless you're exercising longer than 90 minutes whether or not you eat or not.

如果您打算长时间锻炼，除非您锻炼时间超过 90 分钟，否则无论是否进食都可能并不重要。

We talked about caffeine as a stimulant and a stimulus for epinephrine and adrenaline release as a way to access more fat metabolism.

我们讨论了咖啡因作为兴奋剂和刺激肾上腺素和肾上腺素释放的作用，作为促进脂肪代谢的一种方式。

And last but not least, I want to thank you for your time and attention today, and thank you for your interest in science.

最后但并非最不重要的一点是，我要感谢您今天的时间和关注，并感谢您对科学的兴趣。