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Dr. James DiNicolantonio : 高动物蛋白饮食可能会对骨骼健康产生负面影响。动物死后，肉中的碳酸氢盐会减少，导致肉变得更酸性。这种酸性环境会酸化间质液，干扰激素功能，可能导致胰岛素抵抗。研究表明，长期高动物蛋白饮食会导致钙流失，进而影响骨密度。虽然从低蛋白饮食转向高蛋白饮食初期可能会改善骨密度，但长期来看，未经缓冲的酸负荷可能抵消这些益处。因此，建议在食用动物蛋白时补充碳酸氢盐，以中和酸负荷，并保持骨骼健康。我个人会根据摄入的动物蛋白量，补充一定量的碳酸氢钠和碳酸氢钾，以维持身体的酸碱平衡。
我是一名心血管研究科学家和药剂师，多年来一直致力于基于证据的营养研究。最近的研究让我对高动物蛋白饮食对骨骼健康的影响有了新的认识，这与一些流行的观点有所不同，因此我想分享我的发现和建议。
高动物蛋白饮食的酸性负荷
自然界中，新鲜肉类和血液中含有碳酸氢盐，这是一种天然存在的电解质。然而，动物死后，由于血液循环停止，乳酸开始积聚，氢离子增加，碳酸氢盐会逐渐减少。这意味着，动物死后超过六小时，肉类会变得更酸性。
这种酸性肉类进入人体后，会酸化体内的间质液。间质液是细胞外液，各种受体都与它相互作用。受体功能对pH值非常敏感，持续的酸性环境会干扰激素功能，例如导致胰岛素抵抗。已有研究证实，人为诱导酸中毒会导致胰岛素抵抗。
高动物蛋白饮食与钙流失
更令人担忧的是，长期高动物蛋白饮食会导致钙流失。我的研究和一些长期研究表明，高动物蛋白饮食会增加骨骼分解的标志物，同时降低骨骼形成的标志物。这并非意味着高蛋白饮食一定有害，但确实会增加身体的酸负荷。虽然从低蛋白饮食转向高蛋白饮食初期，由于肌肉增长等因素，可能会看到骨密度的改善，但长期来看，这种酸负荷可能会导致钙的持续流失，最终抵消甚至超过初期带来的益处。 一个长达一年的肉食研究就显示了这一点，参与者出现了严重的钙流失。
如何缓冲酸性负荷
为了应对高动物蛋白饮食带来的酸性负荷，我建议补充碳酸氢盐。碳酸氢盐是一种碱性物质，可以中和酸性环境，维持身体的酸碱平衡。 新鲜的肉类中含有碳酸氢盐，但随着时间的推移，这种物质会减少。因此，我个人会根据摄入的动物蛋白量，补充一定量的碳酸氢钠和碳酸氢钾。我的经验是，每摄入约七盎司的动物性食物，我会补充约1.2-1.3克的碳酸氢钠/钾混合物。
其他因素与考虑
除了高动物蛋白饮食本身，其他一些因素也会影响身体的酸碱平衡，例如：
结论
高动物蛋白饮食可能对骨骼健康产生负面影响，这主要源于其带来的酸性负荷。通过补充碳酸氢盐等碱性物质，并结合其他策略，例如选择新鲜肉类、适量摄入乳制品、食用骨骼等，可以有效地缓冲酸性负荷，维护骨骼健康。 然而，这需要个体根据自身情况进行调整，并密切关注身体的反应。 我强调的是，这并非否定高动物蛋白饮食的益处，而是提醒大家关注潜在的风险，并采取相应的措施来最大限度地降低风险，从而获得更全面的健康益处。
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00:15 高动物蛋白饮食实际上会分解骨骼。
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00:41 动物死后，肉中的碳酸氢盐会减少，导致肉变得更酸性。
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01:00 酸化间质液会干扰激素功能，并可能导致胰岛素抵抗。
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01:29 人们常常认为盐是有毒的，而非必需矿物质。
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01:54 盐是必需矿物质，摄入量存在最佳范围。
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02:18 大多数人每天盐的适宜摄入量为1.5到2茶匙，但运动和咖啡会消耗盐分。
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02:46 人们认为自己摄入了足够的盐，但实际上可能因为健康行为而流失。
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03:21 如果进行高强度运动，每天需要4700毫克钠才能保持正平衡。
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04:06 盐由60%的氯化物和40%的钠组成。
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04:35 大部分美国人的盐摄入来自加工食品，因此盐与加工食品摄入有关。
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04:52 现代饮食不再包含动物的全部，因此从健康饮食中摄取的钠减少。
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05:15 健康饮食会降低钠和胰岛素水平，可能导致酮流感症状，需要补充盐分。
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05:47 食物中的盐是氯化钠，摄入后几乎完全被吸收成为电解质。
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06:15 钠有助于细胞外补水、血液循环和血压，对心脏跳动和神经功能至关重要。
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06:42 氯化物用于产生盐酸以消化食物和吸收营养，免疫细胞也需要氯化物。
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07:31 水生植物比陆地植物含有更多的钠。
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07:57 如果食用全食物饮食，大多数人需要增加盐的摄入量。
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08:21 盐敏感性是胰岛素抵抗的标志，肾脏可以过滤掉多余的盐分。
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09:17 肾脏可以有效地清除多余的盐分，即使大量摄入也不会显著提高血压（对于血压正常的人）。
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09:42 胰岛素抵抗的人增加盐和液体摄入会导致血压显著升高，但可以通过减少精制碳水化合物和糖的摄入来解决。
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10:55 如果不减少碳水化合物摄入就增加盐的摄入，可能会导致血容量增加，对肾脏和心脏造成压力。
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11:23 对于胰岛素抵抗的人，应该先减少碳水化合物的摄入，然后再增加盐和液体的摄入。
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11:41 即使不敏感，过量摄入盐也可能导致轻度酸中毒，并增加钙的流失。
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12:28 即使对盐不敏感，也需要小心，每天不要超过6000毫克钠，以避免增加身体的酸负荷。
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12:53 盐敏感性可以作为胰岛素敏感性的一个指标。
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13:23 对于非胰岛素抵抗者，血压与盐摄入量无关。
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13:44 增加钾摄入量可以有益地降低血压，但减少盐摄入量降低血压可能并不总是有益的。
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14:06 如果血容量正常，降低盐摄入量可能会导致脱水。
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14:21 并非所有降血压效果都一样，有些可能是有益的，有些可能实际上是有害的。
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14:46 极低盐摄入量可能导致急性肾功能衰竭。
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15:28 从高碳水化合物饮食过渡到低碳水化合物饮食时，应逐步减少碳水化合物的摄入量，以避免盐分流失和血容量不足。
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15:56 逐步减少碳水化合物摄入量，直至达到每日50至150克的范围。
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16:28 对于超重和胰岛素抵抗的人来说，暂时大幅减少碳水化合物摄入量是有价值的。
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16:52 长期极低碳水化合物饮食可能会导致问题，适量摄入碳水化合物可能更有益。
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17:08 极低碳水化合物饮食可能会降低运动表现。
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17:36 遗传可能在决定谁更适合哪种碳水化合物摄入量方面发挥作用。
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18:29 在过渡到低碳水化合物饮食的最初一两天，需要额外补充钠。
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18:52 在低碳水化合物饮食的前一两周，补充钠可以帮助人们更好地适应。
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19:19 在低碳水化合物饮食中，每日摄入4000至6000毫克钠可能更佳，尤其是在运动期间。
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19:49 5000毫克钠相当于12克盐。
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20:11 除了钠和氯化物，盐不会提供太多其他营养素，但岩盐含有相当数量的碘。
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20:32 偏爱Redmond盐，因为它来自古代干涸的海洋，不受现代海洋污染物的影响。
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21:00 有关盐中重金属含量高的说法存在恐慌，但未说明达到摄入上限的消费量。
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21:36 评估盐中重金属含量时，应考虑总摄入量。
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22:04 Redmond盐含有碘，含量接近RDA。
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22:33 摄入约10克Redmond盐可以达到碘的RDA。
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23:22 最好选择未经精制、未漂白的盐。
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23:50 Redmond盐和Element电解质产品含有不同的盐。
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24:22 出汗会损失碘，但可以通过饮食获得足够的碘。
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24:54 早上醒来时通常会脱水，建议补充水分和电解质。
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25:23 每天摄入约1600毫克钠的电解质，并通过食物补充1500至2000毫克钠。
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25:52 如果不锻炼，只在早上摄入电解质。
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26:14 即使不锻炼，也可能会使用儿童电解质产品来改善水的味道。
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26:43 每天饮用1.5到2升山谷泉水，并通过食物获取水分。
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27:03 通常，身体需要脱水1%或更多，才会发出口渴信号。
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27:47 有些人可能需要在口渴信号出现之前补充水分和电解质。
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30:13 根据训练目标和比赛日，有不同的补水策略。
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30:37 为了获得良好的训练效果，可以在活动前45分钟摄入800至1000毫克钠和10至14盎司水。
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30:37 为了适应脱水，在跑步前不补充水分，允许身体脱水2%至5%。
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31:07 脱水适应可以带来血容量扩张和红细胞增加的好处。
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31:49 在比赛日，提前90分钟开始摄入2300至4300毫克钠，以提高血容量。
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32:13 摄入4300毫克钠可以显著提高血容量，防止剧烈运动引起的血容量下降。
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32:41 为了获得荷尔蒙益处，在锻炼前不要补充盐和液体，允许身体脱水2%至5%，然后在锻炼后补充水分。
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32:41 通过脱水适应，醛固酮水平会升高，从而促进盐的吸收和血容量的扩张。
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32:59 锻炼后摄入的盐会被更多地吸收和保留，从而有助于扩大基线血容量。
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33:20 脱水适应的好处部分来自醛固酮，部分来自蛋白质增加导致的渗透压改善。
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33:40 更多次的脱水适应可以带来更好的适应效果。
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33:40 桑拿疗法每周进行四次，每次30分钟，持续三周，可以完全适应。
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34:39 通过汗液会流失约10种矿物质，但除了钠和氯化物外，其他矿物质的生物利用度较低。
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35:11 铬的生物利用度仅为1%，因此需要大量补充才能弥补损失。
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35:38 铜的生物利用度约为30%，因此也需要补充。
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36:07 通过汗液流失的矿物质，需要三倍的摄入量才能弥补。
00:00
Coming up on today's show. I had started doing it six years ago and I was scared to share it with my followers because I thought they would just say, oh, you're just saying this to push a supplement. So I never did. I haven't even talked about this until years after I published on this topic. Being on a high animal protein diet can actually break down bone 语法解析
00:15
In nature, there is an electrolyte that naturally occurs in meat and in the fluids, in blood. It's called bicarbonate. Once the animal dies, if you consume fresh meat, you're getting a decent amount of bicarbonate. After six hours, it's almost completely gone because post-mortem, the lactic acid starts building up due to the lack of blood flow. So the hydrogen ions will increase and it'll deplete the bicarbonate. So you're literally consuming a more acidic meat if you're consuming meat six hours after upon death. 语法解析
00:41
Nature put bicarbonate in there on purpose. When you acidify the interstitial fluid, all receptors interface the interstitial fluid. Receptors only function within a very narrow range of a pH. So you can potentially mess up the functioning of hormones if you are constantly acidifying the interstitial fluid. There have been studies proving that if you induce acidosis in someone, 语法解析
01:00
it will lead to insulin resistance. I care so much about my academic career and I publish in this space. And I hate when layman people try to say I'm wrong about acid-base balance because they've never published on it. - When it comes to salt, what are the myths you see, even to this day, people continue to perpetuate? - I think the biggest one is that we kind of think of salt as like a toxic poison versus an essential mineral. I think that gets lost in translation. So like, 语法解析
01:29
Most people, when they go to the doctor's office, if they have high blood pressure, the first thing their doctor tells them to do is you need to cut out the salt. Like as if like there's no benefit to it, right? And I think that's like the biggest myth is that this is an essential mineral. We have to get some every day or we will die. And there is an optimal range. You always get with every mineral, there's either too lot, basically not enough, too much or an optimal intake. And I think… 语法解析
01:54
That has gotten lost in translation on what actually is an optimal intake. And for most people, that really sits somewhere between like one and a half teaspoons to two teaspoons of salt per day. And essentially, that's what a lot of people are getting per day. But what a lot of people don't understand is you lose a lot of salt through sweat, through exercise, and through caffeine or coffee. So, yeah. 语法解析
02:18
People think they're getting enough, but a lot of times they're actually being depleted by doing quote unquote healthy things, right? Drinking coffee, drinking tea, exercising, et cetera. So that I think is something that a lot of people are not basically, they haven't been told that really. You mentioned the optimal range being up to two teaspoons and then you gave different factors there that can deplete us. Is that two teaspoons on the higher end of that normal range depleted 语法解析
02:46
Does that count for some of those variables such as caffeine and sweating? 语法解析
02:52
Yes and no. Basically, what some of the balance studies have shown is that if you exercise rigorously, or let's say for like an hour per day, like pretty high intensity, like let's say cycling at 70% VO2 max, the balance studies show that you need 4,700 milligrams of sodium just to remain in positive balance, which is basically two teaspoons of salt. So you would need to go above that 语法解析
03:21
If you are exercising an hour plus per day. And when we talk about that range, does that include the salt we're getting through food? I know certain foods like celery contain a lot of sodium. Actually, before we move into that, let's talk about salt, which is sodium chloride. 语法解析
03:41
versus just sodium. Let's parse the details out there. Yeah, you're correct. So salt from a, let's say weight basis is 60% chloride, 40% sodium. So if you ever want to kind of try to understand how much sodium is in salt, you divide the number by two and a half. So if someone's consuming 10 grams of salt, you divide that by two and a half, and that'll give you how much sodium. 语法解析
04:06
but it's made up of equal parts when we're not talking about weight basis of sodium and chloride. And most Americans, probably 80% of their salt intake is coming through processed foods. So that's why a lot of times you look at observational studies and they say, oh, people who eat more salt are at a higher risk of X, Y, and Z. But that's because salt tracks with processed food intake. So if you strip that away and you actually look at whole foods, 语法解析
04:35
They're not very high in salt because we no longer eat nose to tail where we're eating the salty blood, consuming the salty interstitial fluid anymore. We don't do that. So now you're just getting basically a plain piece of chicken and you're not getting the salty fluids with it. So that's why when you start eating healthy, you're 语法解析
04:52
You can really drop your sodium intake pretty quickly. You're also dropping your insulin levels, too, when you cut the carbs out. And so you start spilling more salt out in the urine. So all of a sudden you get like these keto flu symptoms where you're dizzy. You don't have a lot of energy. It's because you are low on salt. And so adding salt back to a healthy diet is typically necessary because whole foods are so low in salt. 语法解析
05:15
And just to get really nuanced here, when salt is found in foods, is that sodium chloride or just sodium? It's sodium and chloride. And the thing is, is like when you ingest it, it's going to turn into what's called an electrolyte. Basically, the sodium and the chloride are almost 100% absorbed. So most minerals kind of range in how well it gets absorbed. Like, you know, calcium, magnesium, typically you're only getting a 30% absorption. 语法解析
05:47
Sodium and chloride have a very good absorption rate of about 99% for each one or 90% plus, but they turn into electrolytes, charged particles. Sodium allows you to hydrate basically outside of the cell. So it gives you good blood circulation. It allows organs to perfuse well. It gives you a blood pressure, which you need, otherwise you would die. And it's required for the heart being able to beat, muscles to contract, right? The firing of neurons requires sodium. 语法解析
06:15
Chloride is used for creating hydrochloric acid so we can actually digest food and absorb nutrients. And also our immune cells secrete something called hypochlorous acid, which also requires chloride. And you don't make those. You don't make sodium. You don't make chloride. You have to get it through diet. So these are two essential minerals contained in salt. I think it's great we're getting into a lot of these details early on because it can be confusing when we look at salt, 语法解析
06:42
And then sodium chloride being the formula for that. And then we have sodium. You mentioned it's a mineral. We talked about it being an electrolyte. There's all these different terms and making sure we're all on the same page to start is just so important. Agreed. Okay. So what about in plant foods? You mentioned blood, eating the whole animal. I mentioned celery before. 语法解析
07:08
Is there a lot of salt in celery and other plants? Certain plants, more aquatic plants, so like seaweeds will have more sodium, whereas like your land plants typically are much less. So terrestrial plants, less aquatic plants, typically 10 times more sodium chloride. I keep bringing up celery. Is that a good source of sodium? 语法解析
07:31
I wouldn't say a good source, but yes, it has more sodium than, you know, a typical what a typical plant food has. Okay, so for somebody who this is all new information, we've talked about that range. And by the sounds of it, for most people, if they're eating a whole food diet, they're going to have to up their salt intake. If somebody goes above and beyond, how does the body deal with that? 语法解析
07:57
Is there a safety mechanism in place? It's a great question. So if someone is insulin sensitive and they're not salt sensitive, which is what I mean by that is salt sensitivity is sort of a widely, there's a wide range to how you define it. But basically when you go from like a normal to a low amount of salt or a low to a high, 语法解析
08:21
somewhere between typically less than 1500 milligrams of sodium on a low to somewhere between 3000 milligrams or higher. If there's like a three to 5% increase in systolic blood pressure, when you do that, you're considered salt sensitive, which salt sensitivity is really just a sign of insulin resistance where you're, you have elevated insulin levels causing you to over retain salt. So 80% of people with normal blood pressure are not salt sensitive. So 80%, 语法解析
08:49
The mechanism in place is your kidneys where they can feel, you know, they filter three and a half pounds of salt every single day. They're basically, they're salt filtering machines. And there's been studies giving a hundred grams of salt to individuals without high blood pressure. And there's no increases in blood pressure when they do that because the kidneys are so good at basically getting rid of the excess salt in fluids. If you're someone who's insulin resistant, however, you, 语法解析
09:17
which is typically just because you're overeating refined carbs and sugar, so there's a fix to it. So basically don't blame salt for what the sugar did. Those individuals will see a significant increase in blood pressure when they increase their salt and fluid intake. However, if they simply reduce the refined carbs and sugars or increase their intake of potassium or magnesium, that typically fixes the salt sensitivity nine out of 10 times. 语法解析
09:42
Okay, if somebody is insulin resistant and they start upping the salt after listening to this, is there a threat of damage, say to the kidneys, by having that increased salt? You mentioned the fact blood pressure could go up. Hopefully, whoever's listening to this will become insulin sensitive again. And you mentioned somebody who is healthy in that realm can have, you mentioned 100 grams of salt and they were fine. 语法解析
10:10
But somebody who isn't, because most of us these days, I think the percentage is 90 plus, aren't sensitive to insulin. Do they have to worry if they hear this and they start including more electrolytes that they're damaging, say, their kidneys or any other parts of the body? 语法解析
10:27
As they're upping the salt intake. Basically, most of those individuals are probably eating a normal amount of salt. So if they start adding to that without reducing the carb intake, they're going to see significant increases in blood volume, which is going to put pressure on the kidneys, the heart. They can start seeing like what's called pitting edema, ankle swelling, essentially fluid retention. So you always want to have a strategy where if you have insulin resistance, you're 语法解析
10:55
you do want to start cutting back on the carbs before you start just like increasing your salt and fluid intake. Because in those instances, and it's going to be a wide range, those individuals will probably see a significant increase in blood volume. The other downside, even if you're, let's say not salt sensitive, if you start essentially eating some, we don't exactly know how much, but if you start going above, you know, 语法解析
11:23
Two and a half teaspoons of salt. It can cause a slight low-grade acidosis when you start over-consuming salt. So even though 100 grams of salt hasn't been shown in a few studies in people who don't have high blood pressure, to increase high blood pressure. 语法解析
11:41
You will still get this somewhat low-grade acidosis if you start over-consuming salt, which is, we don't know exactly, somewhere between 6,000 and 12,000 milligrams of sodium can lead to a fairly significant acidosis, where bicarbonate levels will start dropping and you'll start spilling more calcium out in the urine because of this acidosis. So even in people who are 语法解析
12:02
salt sensitive, you do need to be a little bit careful from that perspective of going over 6,000 milligrams of sodium per day, which is essentially closer to two and a half teaspoons of salt. If you start going above that, even if you're not salt sensitive, you can start increasing the acid load in the body. So it sounds like using this salt sensitivity and insulin resistance 语法解析
12:28
One could be a proxy for the other. Yeah. If you're like, man, am I, do I, am I insulin sensitive or not? A good proxy for that is if you go from a low amount of salt to a normal to high amount of salt and you see a significant rise in systolic blood pressure of three to 5%, that's indicative of insulin resistance. One of the biggest things you'll hear when people talk about salt in the lay population is 语法解析
12:53
a lot of people have been told by a medical professional that they have to moderate their salt intake because of the blood pressure piece. And what you're saying here, just to be crystal clear on this piece, that somebody who is insulin resistant, which again, I want to caveat that most people in today's world are, that can affect blood pressure. But if somebody isn't insulin resistant, the blood pressure piece, we can take that off the table? Yes. And the thing is too is 语法解析
13:23
In those individuals that are basically, let's say you do get a reduction in blood pressure. If you are not volume overloaded, you're just volume depleting that person. So it may not even be a good reduction in blood pressure unless someone is volume overloaded. So when you increase potassium, 语法解析
13:44
That is a beneficial lowering of blood pressure. The arteries, vasodilates, same with magnesium. But when you cut out salt, the blood pressure lowering may or may not actually be beneficial. If you are someone that has too much blood volume, then that drop in blood volume will be good. But if you're someone that has a normal blood volume, 语法解析
14:06
And you drop salt intake and that drops their blood pressure and may or may not be good because that could just be volume depleting someone. You're essentially just dehydrating them. So all blood pressure lowering effects aren't the same. Some can be good. Some can actually be bad in a lot of studies. 语法解析
14:21
When you cut salt intake to very low amounts, like less than a thousand milligrams of sodium per day, it can actually lead to acute kidney failure because the blood volume drops so much and there's such a drop in blood flow feeding the kidneys. It leads to acute kidney failure. And I have a few references to that in the Salt Fix book. So you do need to be careful with just looking at blood pressure isn't always a good thing if it's dropping. 语法解析
14:46
Let's take an example here. Somebody who is on a typical type diet, they're insulin resistant, they're having a lot of processed foods, so they're getting a lot of salt in that food. They're going to transition to a lower carb animal based diet, the diet you recommend. How do they do that in a healthy way so they can balance their salt as they're making that transition? 语法解析
15:07
You want to slowly decrease the carbs. You don't want to all of a sudden go from 400 grams of carbohydrates per day to now less than 40 because you're going to just tank your insulin level. You're just going to really start spilling out salt and you're going to really volume deplete that person. And so you got to be a little cautious. So I think a stepwise approach of 语法解析
15:28
Somewhere around maybe 25% reduction in total carb intake for a week. And you do that every week until you get to your target goal of carbohydrates, which I think for the average person, somewhere between 50 and 150 grams of carbs is probably a good range. For most people, when you start going above 150 grams of carbohydrates, that typically is too much. Unless you are some type of like athlete that is exercising pretty vigorously every day. 语法解析
15:56
There's really no reason to go above like 150 grams of carbohydrates per day for an average person. And for somebody that is overweight, insulin resistant right now, you mentioned that mid range of carbs. Do you see value in temporarily at least really dropping those to lose that weight, regain metabolic flexibility and their metabolic health? Yes, I do. I think for a lot of people, that initial three month period of maybe being less than 语法解析
16:28
80 to 60 grams of carbohydrates. Some people don't even consume any. But I do feel that after a year or two, if you are below 50 grams of carbs, I personally have seen more anecdotes of issues, more issues than benefit. So I feel like even with myself, even with Paul Saladino, even with, you know, Carnivore Aurelius, etc., 语法解析
16:52
After one or two years, the energy levels, particularly during explosive exercise activity, doesn't seem to be as good when you are on basically a very low or no carb. So I'm talking like less than 50 grams of carbs per day. 语法解析
17:08
I definitely notice decreases in exercise performance, but some people don't. Some people really do well eating no carbs. So I think it's kind of like trial and error where a subset of the population can actually be carnivore. And for some reason they thrive. Whereas another subset like myself and, you know, I have a more Mediterranean type of background. So like I would have had more exposure to fruits, you know, than let's say someone of Northern European descent. 语法解析
17:36
because I'm Italian and I have some descendancy in Calabria, which is Southern Italy too. So my ancestors would have had much more access to fruits versus let's say someone in Northern Europe. So I think honestly, genetics also plays a role in regards to who does well with what type of carb intake. I want to make sure I'm really clear on this piece. As somebody is transitioning to that lower carb, healthier whole food diet, 语法解析
18:01
Because they're not going to get all that processed salt in the processed foods. And while their body's adjusting to this new way of eating, how would you supplement that diet as you're transitioning to that lower carb diet? Yeah, essentially the first one to two days is like where you really see salt loss if you are going on a low carb diet. So if you cut your carb intake to less than 100 grams per day, 语法解析
18:29
Essentially, you need like an extra one to two grams of sodium for the next one to two days. So those are the most critical days. Then the next week, most people just need about an extra 500 milligrams of sodium to a thousand. It just it kind of depends on the person in that first. If you get them through that first one to two weeks, making sure they're having a little bit of extra sodium or adding sodium. 语法解析
18:52
you know, a little bit of extra sodium, that seems to help a lot of people. So most people, when they're on that low carb diet, kind of tend to do better on the four to 5,000 milligram sodium range per day. Sometimes even 6,000, if they're exercising a lot because of that salt flush for the first one to two weeks. We've been using sodium and salt back and forth. Are we using those interchangeably for our purposes? When I say, let's say 5,000 milligrams of sodium, um, 语法解析
19:19
it would be, you would have to 2.5 X that for total grams of salt. So that'd be like 12 grams of salt or something like that. Got it. And let's talk salt quality. How do you feel about typical table salt? You go to a diner, you got your salt shaker there with the iodine in it typically versus a sea salt and some of these more healthy quote unquote salts in our world. Yeah. So to kind of level set, basically you're never going to get 语法解析
19:49
A whole lot of other nutrients from salt besides sodium and chloride, except for rock salts will give you a fair amount of iodine. But beyond that, you're really not getting a ton of other minerals where I think some of the key benefits you can see is I think everybody knows I'm a fan of red and real salt. 语法解析
20:11
Because it's from an ancient dried up ocean, so it will not have any of the pollutants from a modern day ocean because it's 700 feet below ground. And it's basically shielded from microplastics, etc. There's been a lot of like talk going around of heavy metals and certain salts, but nobody ever breaks down the actual amount from the test that I've looked at. 语法解析
20:32
someone would need to consume about 10 teaspoons. When I say someone, actually, this is for pregnancy, which has a 10x safety factor compared to the general population. Someone would have to consume about 10 teaspoons of Redmond salt per day to hit the upper limit for a pregnant woman. You'd have to 10x that then for the general population because the pregnancy has a 10x safety factor. So in my opinion, there's huge fear mongering going around on 语法解析
21:00
salts, certain salts having high levels of heavy metals, but nobody actually states, well, how much would you have to consume to hit the upper level of intake? Nobody ever said that. They just say, this is a high amount. 语法解析
21:11
And what they're doing too, is they're using the amounts that are considered high in food. When you consume two to three pounds of food per day, but you only consume 10 grams of salt. So of course it may look high, but you have to look at the total amount being consumed, which is always going to be much, much smaller from salt versus food. You mentioned iodine being in at least one of these, again, quote unquote, healthy salts. Was that the Redmond? 语法解析
21:36
Redmond is one of them. Yes. According to their mineral analysis, 10 grams of their salt would have, which is about, you know, three, 4,000 milligrams of sodium would have about 170 micrograms of iodine, which is basically the RDA for most people. And how does that compare to a table salt where they're adding that in after? If it's an iodized salt, it'll probably be like half that amount. Um, 语法解析
22:04
But most salts that aren't iodizing, like just regular sea salt, basically won't have any iodine in it. Okay. So you mentioned the RDA there. If somebody is having their salt through a Redmond salt, are they getting enough iodine on a daily basis through that? Well, it depends on the person, right? Because some people need more, et cetera. But according to the mineral analysis, if someone is consuming about 10 grams of Redmond salt, technically they would be hitting the RDA. Okay. 语法解析
22:33
Okay, you mentioned the heavy metals that have come up in the salts. There's also caking agents, the iodine being added in. Are the caking agents and iodine in a typical table salt something you're concerned with? 语法解析
22:51
I would prefer to consume a salt that doesn't have caking agents, that doesn't use bleach to turn the salt white, that doesn't use really high heat. So yes, if you can get like an unrefined salt like Redmond, I think that we don't know exactly what type of benefits that will lead to down the road, right? But I just think, why not? Why would you choose something that's bleached and refined versus not, right? It just doesn't make sense. So when it comes to Redmond, they have their regular sea salt. 语法解析
23:22
They also have an electrolyte product. Personally, I'm sponsored by Element and they have an electrolyte product. How do you look at salt from a quality company in the form of salt versus an electrolyte product? Is there any difference there? So typically when you're looking at the higher salt electrolytes like Element and Relight, those are going to have different salts in it. So I think Element uses like Utah… 语法解析
23:50
salt like from an actual lake, I believe. And Redmond's is just an underground salt. So Redmond's will just have more iodine essentially. Whereas, you know, element won't we do lose about 50 to a hundred micrograms of iodine per hour of sweat. So that may or may not be advantageous if you're a heavy sweater, but you know, if you're eating yogurt and cranberries, animal foods, you probably are getting enough iodine anyway in the diet. So yeah, 语法解析
24:22
Let's talk about hydration from a general perspective. Obviously, if somebody is exercising, sweating, going in the sauna, they're going to need more salt and electrolytes. But on a typical day, say you're not going to be doing anything strenuous. You're going to be working in the office. How do you start your day hydration wise, including salt slash electrolytes? And then when will you top that up throughout the day? It's a good question. So we lose about 500 milligrams of sodium overnight in the urine. 语法解析
24:54
So you're waking up typically dehydrated. You haven't consumed any water or electrolytes, typically in eight hours. So I like to try to get one scoop of Relight, which is about 810 milligrams of sodium in about 10 ounces of fluid. And then I'll have another one if I do like a hard exercise either before or after. So typically I'm having like two scoops of electrolytes where I'm getting about 1600 milligrams of sodium through Relight. 语法解析
25:23
And you can use Alumin too. Alumin's slightly higher in sodium. It's a thousand milligrams for Alumin versus 800 with Redmond. And then probably I'm going to hit another 1500 to 2000 throughout the day, either salting my food or through the foods that I'm eating. Okay. And if you don't exercise that day, the only electrolyte you'd take in would be in the morning? Yeah. Typically if I'm not exercising that day, I'll probably just use one relight. 语法解析
25:52
But I might, I do, I do tend to use their kids' Relight because it's not as much sodium, but it just flavors the water better. There is some sodium, there is some potassium magnesium. So I probably, I still will use one of the kids' Relights if I don't work out. And when it comes to hydration, are you drinking any pure water, like RO water, spring water, without any electrolytes or salt added? 语法解析
26:14
Yes. So typically it's, it's just twice a day where I'm consuming water with electrolytes and then the rest is either through food because whole foods are about 50% water. When you're eating fruits and vegetables, it's more like 80, 90% water. And then, yeah, I'll just, I typically drink mountain Valley water. So, you know, I might have like one and a half to two liters of that per day. And when it comes to this from a hydration perspective, 语法解析
26:43
How can we rely on our thirst? To you, is that something you look at or you're doing it more scientifically based on the research you've looked at? That's a great question. Typically, the body needs to become 1% dehydrated, maybe even more, sometimes 2%. 语法解析
27:03
for the thirst signal to kick in. So typically by the time you are thirsty, you are already slightly dehydrated via from a total body water perspective. So some people kind of get a little crazy and say, you shouldn't be drinking when you're not thirsty. Um, 语法解析
27:22
it kind of depends on the person. If you are always chasing thirst and you kind of seem to have like lulls in your energy, et cetera, then you may need to actually start consuming water and electrolytes before that thirst signal hits. Because like I said, by the time it hits, it's going to range depending on the person, somewhere between one to 2% drop in total body water. So if you're that 2% person, you're probably… 语法解析
27:47
Not having the energy that you would have if you had consumed salt and electrolytes maybe 30 minutes to an hour before that thirst signal kicked in. 语法解析
27:55
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28:48
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29:13
Give Just Blue or one of their other incredible products a try. You're going to love how you feel. Let's take this to a performance aspect. Say you're going to do some kind of activity. We'll use running as an example. You're going to run 10K in the middle of the day and you're working at home before that in the office and you can work with electrolytes and hydration to best facilitate your performance on that run. 语法解析
29:41
What will you do leading up to it to make sure you're ideally hydrated and getting enough electrolytes? It's a loaded question. So number one depends on what you are doing. If you are just training and you want your performance to improve later on, or if you are in competition and you really want that race to be your fastest, best feeling race, two different strategies. When you are sort of just training, well, there's actually a third strategy. If you're just training and you want a good workout, 语法解析
30:13
Typically somewhere between 800 to 1000 milligrams of sodium with 10 to 14 ounces of water, 45 minutes before that activity, just so you feel good, you have a good training session. If you want to have dehydration acclimation where you are volume depleting yourself, you're becoming mildly dehydrated and then you're getting the acclimation benefits through that, then you don't really even hydrate. 语法解析
30:37
prior to, let's say, running. So you're coming off that run, that 6.4 mile run, which is about a 10K, probably 2% dehydrated. You don't want to ever go to above 5%, but somewhere between 2% and 5% is not life-threatening. So you'll get all the blood volume expansion benefits. You'll get the increases in red blood cell benefits if you become dehydrated, acclimated. And then for a race on competition day, 语法解析
31:07
If you're running it, let's say we set a 10 kilometer, that's 6.4 miles. Let's say you do six minute miles. So that's like what? 36 minutes of running. Um, 语法解析
31:19
I would probably do in that instance, it depends on also how hot it is that day, but I would say at least 2,300 milligrams of sodium. So one teaspoon of salt in about 20 ounces of water, starting 90 minutes beforehand, and you slowly consume that over 30 minutes. That gives you 60 minutes for that salt and fluid to absorb and expand blood volume. You can go up to 4,300 milligrams of sodium in a full liter of fluid and 语法解析
31:49
And that will really boost blood volume, like eight to 10%. And that'll prevent the drops in blood volume that happened with, you know, basically vigorous exercise. Let's come back to the second scenario there, the hormetic benefit. Yeah. How often would somebody want to do that as part of their training in a week? And then give me the specifics of when they would introduce hydration again to not push it too far. 语法解析
32:13
They would introduce it after the workout. So you basically, you don't preload with salt and fluids. You allow the body to become two to 5% dehydrated, and then you rehydrate back. So in that period, what's going to happen is, is basically aldosterone levels are going to increase when you become volume and salt depleted. So now you have this elevation in aldosterone, which is a salt retaining hormone. So what ends up happening now is 语法解析
32:41
The salt that you consume after that workout, you're going to absorb more of it and hold on to more of it, which will help expand baseline blood volume. So now the next time you run, you're going to perform better because your baseline blood volume has expanded due to the increase in aldosterone. But also there are increases in proteins, too. 语法解析
32:59
That will help you expand, expand blood volume. So they've actually done studies looking at this about a third of the benefit is from aldosterone and two thirds of the benefit is actually due to these, this improved oncotic pressure due to the basically more things like proteins that are holding onto more water as you become dehydrated, acclimated. So, 语法解析
33:20
That's essentially how you would do it is you would just rehydrate afterwards. If you want the benefits of dehydration acclimation, how many times you would want to do that? The more times you do that, the more you will adapt and become better. So we have good data on this for sauna therapy, where if you do – 语法解析
33:40
Four sessions a week of sauna after exercise, like 30 minutes of sauna sessions, four times a week for three weeks, a total of 12 to 13 sessions, you are essentially fully acclimated. So I would also assume that if you did that amount of sessions per week, total of 12 to 13 of dehydration acclimation through this not hydrating beforehand, that would also fully acclimate you. For somebody, we can use a sauna example or exercise example. 语法解析
34:11
We're putting the hormetic part aside for now. Any difference in rehydration after one of those? Say it's vigorous exercise and we're sweating a lot, losing a lot of electrolytes. Say over the next rest of that day in either of those scenarios, how do we replenish ideally? That's a good question. There are a total of about 10 minerals that are lost through sweat in a fairly significant amount. 语法解析
34:39
Obviously, sodium and chloride are the highest of those 10. However, remember how I said that sodium and chloride have really good bioavailability when you ingest them? But almost all other minerals do not. So take chromium, for example. Chromium's bioavailability in the diet is only 1%. So you lose typically, and the studies vary, but if you lose, let's say, 10 micrograms of chromium, 语法解析
35:11
You have to consume a thousand micrograms to get those 10 micrograms back that you've lost. So if you start losing and sweating a lot, you should be replacing chromium. You should be replacing copper because you do lose a fair amount of copper and it ranges, but copper's bioavailability is only about 30%. So if you lose one microgram of copper, you may need three micrograms to get it back. 语法解析
35:38
I shouldn't use milligrams. If you lose one milligram of copper, you may need three to get it back. So copper is another really important mineral we lose through sweat. So you need to be thinking about copper, zinc, iron, even calcium when it comes to hydration after you sweat, because what you lose, typically you need three X intake to regain it back for all other minerals besides sodium and chloride. And when it comes to that example and the loss of these different minerals, you 语法解析
36:07
is there an easy way to get them in a good ratio afterwards? Because it's becoming quite complex for the average person quite quickly. Is there a certain supplement they can take? 语法解析
36:21
to get those again in that ratio we want? I would say, so most people are going to be getting fairly good amounts of those minerals except for chromium and copper. So I think supplementing with those two after you sweat, in addition to salt, I think makes a lot of sense. Chromium, copper. So probably somewhere between 100 to… 语法解析
36:43
500 micrograms of chromium in somewhere between like one and three milligrams of copper would probably be a good idea if you are sweating for an hour a day. Okay. Let's move away from the sweating at least for now and talk about diuretics. Somebody consuming caffeine coffee in the morning. 语法解析
37:06
What is that doing in relation to electrolytes and hydration? One cup of coffee typically causes a 437 milligram extra loss of sodium. Two cups is about 600, four cups is 1200 milligrams of extra sodium loss, which is a half a teaspoon of salt. So you get the sodium loss occurring at just one cup of coffee before you even get the diuretic effect. So it's a natriuretic effect before a diuretic effect. 语法解析
37:35
You really don't see a significant diuretic effect of coffee until you consume three cups. Then you can actually start seeing significant losses in fluid volume out the body where you could actually become dehydrated if you're only consuming, let's say, two liters of fluid. But six cups of that two liters is coming from coffee. You are now going to be about 7.7 liters of basically water. 语法解析
38:02
water deficiency. Like you are like in a deficient negative water balance because of these, the extra loss in water through the diuretic effect. So if you're consuming three cups of coffee in a fairly close proximity, let's say within an hour and a half, you probably want to bump up your water intake by 350 mls and you're going to want to increase your sodium intake by about 900 milligrams for three cups of coffee. So, 语法解析
38:30
So we do need to be thinking about salt loss. Tea will have about one fourth the effect of coffee in regards to sodium losses out in the urine. Caffeine will also have a diuretic effect. And caffeine and coffee also cause you to lose weight. 语法解析
38:47
sodium in water through extra sweat. So you'll have a 15% extra loss in sodium and chloride through sweat when you consume caffeine or coffee. And you also have a decrease in absorption. So coffee will decrease the absorption of salt, electrolytes, and water by about 20%, which is why it's important to hydrate first with salt and electrolytes 30 minutes before you have coffee. Otherwise, you're not getting the full benefits of the electrolytes. You're only getting 80% of the benefits, so to speak. 语法解析
39:15
Okay. Before you mentioned the fact that you start your day with the electrolytes, are you a coffee drinker? I used to be, I'm off coffee, except when I'm traveling. Um, I still have some like tea, like I do drink, like this is this, I drink half day right now. Um, it's just 50 milligrams of caffeine. I might have two a day. 语法解析
39:35
I find that I'm either all or I'm all in on coffee or not. So if I'm drinking coffee, I'm drinking four cups a day. And so it's just too much of a salt loss. It decreases my energy and I'm constantly chasing the peaks. Right. And then I'm having the trough. So I do best actually really on no coffee. 语法解析
39:52
Well, let's go through a typical morning at this point. You're off coffee right now. You're having your electrolytes. Walk me through the morning, different supplements. When you'll break your fast, what happens? I will typically have three pasture raised eggs, typically over easy. Then I'll break the egg yolks over three ounces of three, four ounces of either grass fed steak or something like that. Um, 语法解析
40:16
Probably have like two or three ounces of grass-fed dairy for the calcium and to also reduce the absorption of the iron a bit. And then I'll probably also may or may not have a couple of ounces of freshly squeezed orange juice. So I try to have a decent protein, fat balance. 语法解析
40:33
in a good balance of, of nutrients for, for breakfast. Um, usually I'm more doing some type of workout for the day, either 30 minutes of basketball, a two mile run, um, maybe five or 10 hill, hill sprints or flat sprints, something like that. And then I'll, I'll, I'll typically weight left, you know, for four to six times a week, something like that. 语法解析
40:56
And what about fasting? Do you ever push that in the morning and do intermittent fasting? So when I wasn't as active and I wasn't running, lifting, playing basketball, yes, I might skip breakfast because it's so easy. And I was drinking coffee back then too. Coffee is a great appetite suppressant. So just having a cup of coffee with maybe a tiny bit of cream, I can get away with doing that. Now I like to have a good breakfast because I'm so active. There's usually not a day where I'm not doing some type of pretty vigorous exercise activity. 语法解析
41:25
Okay. What about supplements other than the electrolytes? I always take my supplements after breakfast because I want to have the best absorption of the fat soluble nutrients like A, D, E, K, CoQ10, et cetera. But also too, I have a pretty sensitive stomach. So if I consume a lot of supplements on an empty stomach, I will feel nauseous. So 语法解析
41:47
I have the breakfast, then I'll go through and I typically have my IME, which is my daily ultimate essential. It's just the full spectrum vitamin mineral with CoQ10, MSM for joints, hair, skin, nails. And then I do take, you know, a D3K2. I take a lutein, zeaxanthin, an astaxanthin combo for both eye health, heart health, skin health. So the carotenoids will get into all lipoproteins and protect them from oxidative stress. Also the eyes and also the skin, right? 语法解析
42:15
So, so consuming lutein, zeaxanthin, astaxanthin are very important, uh, carotenoids and they're fat soluble. I do take, um, collagen, two types of collagen. So basically a powder and a type two collagen for joints. I take taurine. Um, I take a separate MSM supplement too. I take eggshell membrane. Um, I also take peak PQQ to boost NAD levels. Um, what else? Uh, 语法解析
42:45
I do take a separate vitamin K supplement too, which has K1 in two forms of K2, MK4 and MK7. MK4 actually has more data than MK7, even though MK7 has a longer half-life. So I actually do like to get both forms of that in. I do take an omega-3 supplement too because I no longer am a fan of eating fish. I used to be able to eat wild salmon, et cetera. I just don't like to eat it anymore. So I do supplement with fish oil. 语法解析
43:12
Sometimes I'll take krill oil or cod liver oil as well. I will take some glycine and taurine. Sometimes I'll do beta alanine if I can remember to take that for athletic performance. I am taking right now a bone meal, like fish bones that have been pulverized into a powder for extra calcium. And that's about it. So I do take a lot. I mean, I obviously do take a lot of supplements. Coming back to the collagen piece, 语法解析
43:42
Do you look at that as being different than taking, say, a whey protein? Talk about the difference there. Sure. It's a very commonly misunderstood thing. 语法解析
43:55
So a lot of people say, why do you need to take collagen? It'll just break down into amino acids. So just eat protein. They're forgetting two things. One, we absorb some of those collagen peptides intact, which will directly stimulate our cells to produce more collagen. So that's number one. So whey protein will not give you the collagen peptides, dipeptides and tripeptides that will be absorbed intact that you will only get through consuming collagen. Number two, whey. 语法解析
44:22
just let's say a general whey protein is not high in the amino acids that are high in collagen, hydroxyproline and glycine in particular. So you need to get those because glycine makes up one out of every third amino acid in type one collagen. And you're just not going to get a lot of glycine consuming just regular protein. So if you want the amino acids that actually 语法解析
44:47
collagen growth, you have to consume the amino acids that are in collagen, not in whey protein, which would be glycine, hydroxyproline, and proline. You've touched on different types of collagen. I know certain supplements out there are based on one source versus different parts of different animals to get different types. Talk about that and the importance of, for you obviously, getting different types. Yeah, so there's a total of 28 different types of collagen in the body. 语法解析
45:18
95% of all of those is type 1, type 2, and type 3, with 90% of those being type 1. So can you get joint benefits by taking type 1, which is basically bovine hide? Yes. But type 2 is the type of collagen that primarily makes up our cartilage. So I do like to take type 2 as well. 语法解析
45:44
in addition to type 1 and type 3. So type 3 will also be in bovine hide, but it's much less of an amount compared to type 1. So type 1 is mostly your skin, your bones, your tendons and ligaments, whereas type 2 is your cartilage. So think more joints. But because typically supplements are 语法解析
46:05
much higher in type 1, you're getting like 10, 20 grams, or you're only getting like 1 gram of type 2, you can sometimes see better benefits on joints taking 10 to 20 grams of just the type 1 compared to 1 gram of type 2 because it's so much smaller. But if you start adding a little bit more of the type 2 plus eggshell membrane, you can start really seeing benefits on joint health. 语法解析
46:27
Is there a good supplement out there that you can recommend where you get all the different types in a good ratio? So I built one to release through IMA because I'm actually the chief nutrition officer for IMA. So I build their products. So I am building one right now and that'll be released in 2026. But right now I take Ancient Nutrition, which has HL membrane and it has 语法解析
46:50
10 total types, but it doesn't have the type two. So then I also take a type two capsule as well. So ancient nutrition is a good one. It's their multi-collagen one. And then a company called SFI has, and also biocell has the type two collagen as capsules. But when this product comes out that you're helping develop, everything will be in one. Everything will be in one. Yeah. For somebody who is using collagen, 语法解析
47:17
as a post-workout supplement instead of a whey protein. So we're looking at this now from the other angle. Talk about how that would be a good or not good choice as a replacement after the workout. There's been at least five human clinical studies showing that if you add collagen to whey protein, you get more muscle protein synthesis and 语法解析
47:42
in fat mass, basically increase in lean mass. Because muscle isn't just protein. It's also collagen, which a lot of people forget. Your muscle is actually made up of collagen as well. So combining both of those will actually not only improve muscle health and strength, but also tendons, ligaments. And that's typically where people see injuries is the tendons and ligaments. Where whey protein isn't going to strengthen those, only collagen will strengthen those. 语法解析
48:10
But what about for somebody that just uses collagen? They hear about how great collagen is and they're using that as a post-workout protein source. And then they are missing the benefits of adding whey protein or essential amino acids because you still need those to help with muscle protein synthesis. So at this point in your routine, you're not into intermittent fasting, but how do you feel about longer fasts? Having a day or multiple day fasts 语法解析
48:40
say, throughout a year as part of your routine for different benefits such as autophagy? I think it's real from the perspective of the studies on giving chemotherapy to people where if you fast like two days before chemo, the turnover of your normal cells will decrease. So there'll be less chemotherapy uptake into healthy cells because now they're turning over slower, right? So cancer is a fast turning over cell. 语法解析
49:10
So chemotherapy will, you know, basically try to target those, but you still get your healthy cells still get damaged. So if you can decrease their turnover by fasting like two days beforehand, that has actually been shown to decrease the side effects. So you can actually go up on the dose of chemotherapy, especially if you do chemotherapy at night as well. So I think there's real benefits to prolonged fasting for that group. 语法解析
49:34
Whether or not, let's say two, three, four day fast every month or every two months has some type of autophagy, true autophagy benefit cleansing cells. It may. We just don't have those studies in humans yet. 语法解析
49:46
But I think that if you're only doing like a two or three day fast once every couple months, that's probably okay. But you kind of get into trouble by if you do it too much where you're decreasing lean muscle mass, losing minerals, you do lose salt and magnesium. You get a pretty significant acidosis after 24 hours of a fast because the ketone bodies are acidic and there's a tremendous increase in ketone bodies when you fast and 语法解析
50:10
So that can cause more bone breakdown, losses of calcium and magnesium. So you don't want to be doing like a week fast every month. That's way too much. But if you can just keep it to two days, one or every one or two months, that's probably okay. Let's extrapolate out on that ketone piece and the acidity. So somebody who is on a ketogenic diet, and it doesn't even have to be, you know, every day, but say they're doing that during the week. And then on weekends, they introduce some carbs. 语法解析
50:40
Talk about the ketones from an acidity piece. If they're doing that, the majority of the day is being ketosis. The ketones on a ketogenic diet will not lead to any type of significant acidosis. Only fasting, prolonged fasting. However, there will be a significant acidosis if you are consuming a fair amount of animal protein. So I've published a couple of review papers on this topic and I'm 语法解析
51:11
So to kind of level set on how this happens, if you look at your urinary pH and it is six or less, which it will be on a high animal protein diet, my pH urinary pH is always about five, which is a hundred times more acidic than what it should be. Urinary pH of seven versus five is a hundred times more acidic. So what we need to understand though, is that why is the urine more acidic when you are on a high animal protein diet? Yeah. 语法解析
51:41
Actually, it's your kidneys producing more acid because when you consume animal protein, the liver oxidizes it to a sulfuric acid. So two hydrogen ions and a minus two sulfate. Those hydrogen ions then systemically circulate throughout the body. And about 80% of those will be neutralized by your own bicarbonate. So your bicarbonate will acutely drop. 语法解析
52:07
And you will acutely become more acidic for about four hours. This actually acidifies the interstitial fluid around the bone. And that will cause the osteoclasts to break down bone. This has been shown in the Bellevue study, which was a year-long carnivore study, taking Steffensen and Anderson, who were Arctic explorers. It put them in significant negative calcium balance for a year. Their calcium balance is measured out to 12 months. And it caused… 语法解析
52:36
Anderson, 34,000 milligrams of calcium loss, which 32,000 could have only come from bone because you only have about two grams of calcium that could actually be lost out of the body until you have to start taking calcium from bone because 99% of our calcium stores are from bone. So they lost so much calcium in that year study. It sort of proved that actually being on a high animal protein diet can actually break down bone. 语法解析
53:04
But there's been dozens of other studies showing this too, looking at markers of bone breakdown and markers of bone formation. They go down on a high animal protein diet for bone building and bone breakdown markers go up. This isn't to say that bone health can't improve on a carnivore diet going from a standard American diet. This is where it gets confusing. It's a slow insidious loss of calcium out in the urine when you are eating a high animal protein diet. So 语法解析
53:33
It could take 10 or 20 years to actually see a decrease in bone mineral density based off of calcium. But if you were someone who was eating low protein, now you're eating a carnivore, you're eating high protein. Low protein is worse than the low-grade acidosis of high protein. Let me be clear with that. So it's just that it's better to offset that acid load with like bicarbonate or fruits and vegetables, right? 语法解析
53:56
Because you still lose a tremendous amount of calcium out in the urine. And there's been so many human clinical studies showing this. It's just nobody really has looked at this research or published it. So again, what happens is the liver releases the hydrogen ions. 80% are neutralized by your bicarbonate. Your kidneys are going to then reproduce all that bicarbonate to get your body back to that same level because it fights to always keep bicarbonate at a normal level. 语法解析
54:23
But at the same time, it has to produce an equal amount of acid. 语法解析
54:28
That comes out in the urine. So the acid that's coming out in the urine isn't actually what was released by the liver. That was neutralized by your own bicarbonate. But then your kidneys produce more bicarbonate to get it back up. And at the same time, they have to produce more acid, more hydrogen ions. That's where that acid is actually coming from. But it is directly reflective of the acid load that was released when you ate that bolus of protein. So you can't look at blood – 语法解析
54:57
because it's only going to go down slightly. Like you're going to stay in the normal range. But what people need to understand is the normal range is two standard deviations away from normal. Like most normal people are already acidic. You don't want to be two standard deviations away. So if you are on the lower end of normal on a bicarb or a pH, you're 语法解析
55:19
That's not good. You are likely low. You likely have low-grade acidosis. But if you just look at your urinary pH, a urinary pH of six or less, you definitely have low-grade acidosis for those four hours within when you tested it. Okay, let's come back to you. You mentioned the fact that you are slightly acidic or significantly. You mentioned something in the range of five or 5.7. Okay, significantly. And we know you're eating a lot of animal products. Yes. So… 语法解析
55:49
For somebody saying, okay, what you just shared would allude to the fact that you're doing something detrimental to your health. So given all that, what do you do to buffer the fact that you are more acidic? Yeah. So let's take a step back to, so in nature, there is an electrolyte that naturally occurs in meat and in the fluids in blood. It's called bicarbonate. Once the animal dies, it's, 语法解析
56:19
If you consume fresh meat, you're getting a decent amount of bicarbonate in fresh fluids. After six hours, it's almost completely gone because post-mortem, the lactic acid starts building up due to the lack of blood flow. 语法解析
56:32
So the hydrogen ions will increase and it'll deplete the bicarbonate. So you're literally consuming a more acidic meat and more acidic fluids if you're consuming meat six hours or after upon death. So we used to consume fresh meat and fresh fluids at least some of the time. So nature put bicarbonate in there on purpose. A lot of people will kind of make fun of people and say, there's no such thing as an alkaline diet and you can't alkalinize the body. 语法解析
57:01
Well, we are actually alkaline. First of all, our blood pH is 7.4. And that's at a, so let me also take a step back here. pH of water is seven at a room temperature of 77. Okay. But temperature also affects pH. So in our bodies at a 98.6, a pH seven water is actually a pH of 6.8. 语法解析
57:30
So for our blood to be 7.4 goes to show you we are more alkaline than water would be at that level. So we keep our bodies more alkaline. So if you eat a fresh mammal is what I'm trying to say. If you eat an elephant, you're eating something that's alkaline. It is more alkaline than acidic. So yes, there is something called alkaline. 语法解析
57:51
There is a real alkaline diet that is consuming fresh animals. They're alkaline. They're not acidic until six hours or after a death. Now it is more acidic. So I think that's important to understand. So I take bicarbonate to offset it. Basically, I take it's about let me run the numbers here. 语法解析
58:12
I do about 1.2, 1.3 grams of sodium slash potassium bicarbonate for every seven ounces of animal foods that I consume. That will essentially neutralize the acid load. Okay. And in layman's terms, that's just baking soda, correct? Baking soda is just sodium bicarbonate. Right. I take a blend of sodium and potassium. Yeah. And when will you take that? 语法解析
58:38
Say you're firing up the barbecue, you're about to have a steak. Are you doing it beforehand, Jern, after? For the first week, I think it's kind of good to take it like maybe 45 minutes beforehand because you do get a little bit more burping until you get used to it. But then afterwards, think about it. It was always in the meat. We would always consume by carbonate with meat. So I like to take it right actually with my meal because my meal reminds me to take it. And also… 语法解析
59:03
Your body's really smart. It will instantly increase the production of acid to make sure that everything in the stomach gets fully digested. So a lot of people be like, I don't want to take bicarbonate with my meal. It's going to prevent me from from digesting my food. Well, that doesn't happen at all. The animal studies have they've looked at animal studies and they've shown that when they give the animals bicarbonate and they can directly measure the stomach acid and the gastro juice production, et cetera. There is no change because the body is smart and it just compensates for that. 语法解析
59:32
And how exogenous bicarbonate alkalinizes you isn't just that you absorb the bicarbonate. What ends up happening is, remember how I said when you're excreting acid, it's actually from us producing bicarbonate and then also acid? When you take exogenous bicarbonate and you deplete your acid level, your stomach's going to then re-deplete. 语法解析
59:57
Get that acid level back up. But at the same time, it has to produce an equal amount of bicarbonate. That's how you become alkaline. Taking exogenous bicarbonate is your body is making more as it's producing more acid to offset the little bit of depletion that you gave it. It's called the alkaline tide. So a lot of people try to say that I was wrong by saying, oh, well, when the bicarb hits the acid, you'll just burp it out. They don't understand the alkaline tide. So I've had many people try to counter me. 语法解析
01:00:25
I've got to see a single person that's actually published on the topic like I have. And I've got to see a single person ever come at any of the clinical studies that I've shown to disprove what I'm saying is wrong. And the reason why I get a little defensive is because I care so much about my academic career and I publish in this space. And I hate when layman people try to say I'm wrong about acid-base balance. 语法解析
01:00:47
because they've never published on it. And so I'm super passionate about that, which is why you can see it while I'm getting a little bit, because I've had some people come at me that are considered really smart in this space. But in a lot of people have kind of taken their side thinking they're right. But trust me when I say that the clinical evidence in humans definitely proves me correct. When it comes to what you just shared, this is primarily all new for me in preparing for this interview. 语法解析
01:01:15
And I just want to dig into the nuance here like we are to fully understand it. It's not something I've considered before. I've heard meat is acidic. People, it might be more plant-based people say meat's acidic for the body, but don't give the justification like you just have. So in coming into this conversation, I want to make sure we got into this and I'm coming in with an open mind. I just want to understand and push back on different areas to make sure you get the story out there. 语法解析
01:01:45
And I can fully understand. Yeah. Part of it is that people will say, well, the blood pH doesn't go very low, but hey, when you're magnesium deficient, you can have a normal blood level. That doesn't mean the body isn't deficient in magnesium. And same thing with acidosis. A lot of the acidosis is occurring in the interstitial fluid, which we're not measuring. It's funny too. This one carnivore came at me and he did it publicly so I can mention who it was. He follows me and we're friendly, but his name's Carnivore JT. 语法解析
01:02:17
And he, you know, did a video saying, look at all my blood levels, et cetera, are fine. His CO2 was 23, right? 语法解析
01:02:25
which a bicarb is 95% of CO2, which means his bicarb is less than 22, which is clinically low. In other words, he proved to the world that he essentially has low-grade acidosis, but he thought he was about to prove me wrong, but he didn't. He ended up proving me right, which is kind of funny if you ask me. You can look at your CO2 levels too, multiply it by 95%. That'll tell you what your bicarb is. 语法解析
01:02:50
Typically, it wouldn't be low though. It shouldn't be low. Like to go outside of the normal range, you are really acidic. That should not happen. So if you have a CO2 of 23 and a bicarb less than 22, holy cow, you are consuming a ton of animal protein to do that. And his post clearly showed that, which I thought was kind of funny. 语法解析
01:03:11
This world is something I've been in for a long time and I've dug deep given what I do week in, week out, day in, day out into this. And I haven't heard anybody else get into this with near the detail that you're bringing to the conversation. Is there anybody else talking about this? And if not, why not? It's a great question. 语法解析
01:03:33
So I have a pinned tweet that goes over a lot of the studies and I included Sean Baker. I included Ken Berry, who I kind of consider friends. I've done podcasts with both of them numerous times. Yeah. 语法解析
01:03:46
So I don't care about, I don't name myself carnivore James Dinek, right? Because, because you do that now you're locked in, right? Like these people don't want to change their, their, their hashtags or whatever you want to call it, right? They're, they're, they're names now because they're really all in on this. And so they've been promoting carnivore for so many years. They don't want to see anything negative. I mean, I, for the longest time, I didn't want to believe it either. So, 语法解析
01:04:14
But I don't form to any type of group or I don't have any type of skin in the game. I just want to know what's healthy, what's real, what's not. Even Anthony Chafee, I asked him, hey, do you want to discuss this topic on your podcast? Because we were going back and forth a little bit. Friendly. 语法解析
01:04:30
And I saw that he saw it. It says seen my message never responded back to me. So he doesn't want to have Richard Smith, who me and him actually had a battle with kind of, he's actually going to bring me on to discuss this. So very, very few people are going to be willing to discuss it because it flies in the face of like what they've been promoting because it brings up a negative side effect of animal protein. And I'm animal based. I don't like to, I don't 语法解析
01:04:53
I don't even want to admit that there's a negative side to overeating animal protein, but just like you can overeat carbs, just like you can overeat fat, you can overeat animal protein. You've mentioned a bunch of previous guests of the show, including Anthony Chafee. I'd love to do a friendly debate with him or one of the other people you mentioned if they're interested on the show. So I'll publicly put that out there if you're open to that. 语法解析
01:05:17
I mean, you can, but if he didn't even respond to me, like in a friendly, just discussion me and him, I doubt he's going to want to debate me. You know what I mean? Cause that, cause I would have just friendly discussed it on his own podcast, whether he would actually take, like want to debate with me. I highly doubt it. You can. I just don't like coming off like that. Like, Oh, let's debate. Like who's right. Who's wrong. Cause then people get defensive and then they don't have. 语法解析
01:05:43
An open mind. I came to him and wanted to just come as a guest because typically when you come as a guest, you're going to have at least somewhat of an open mind. When you're debating someone, your defenses are already up. You're going to never give in. 语法解析
01:05:56
He's done a few videos before even understanding how meat could cause an acid load, which is understandable. If you haven't published on this topic, you're not going to really understand how the heck can meat bring an acid load. It's because meat is two to five times higher in sulfur-containing amino acids called methionine and cysteine. When our liver oxidizes cysteine, 语法解析
01:06:17
Um, it releases sulfuric acid. And so that's where you get the two hydrogen ions, which makes, makes the body more acidic and also a minus two sulfate. When that happens, you form sulfuric acid and then that dissociates very quickly to the hydrogen ions and the sulfate. Um, and, 语法解析
01:06:33
So, so there's that. And there's also a potential downside on if you have healthy kidneys and good renal reserve, when you consume a very high bolus of animal protein, you will hyper filter because of the spike in amino acids, the spike in urea, and also the acid load where your GFR can go up by 50%. And that's been shown in a few studies to actually more than double albumin in the urine of young individuals, like 24 year old children. 语法解析
01:06:58
men who can really hyperfilter, you give them a large animal protein load, they can start spilling more than twice the albumin in their urine. You won't see that with an older person who can't hyperfilter as well, but there is potential that high animal protein intakes not offset with bicarbonate can actually damage the kidneys. We need more data. We only have out to one week studies, but I don't like to see 语法解析
01:07:23
Studies showing more than doubling of albumin in younger individuals over consuming animal protein. I believe you touched on this, but I want to go deeper into it. How long of a timeframe are we looking at? Because I'm sure you'd agree. There's a lot of people in the carnivore world that are subjectively at least thriving for whatever period of time. So given all you shared there about the science and what goes on with the physiology, I 语法解析
01:07:53
How long does that take to play itself out before somebody is going to notice their health tanking? We don't 100% know. If I were to sit here and say, you know, 10 years, I'd be lying because we only have a carnivore study out for 12 months. So I can technically only speak to that long of a period of time. But based on the 12 months and negative calcium balance, somewhere between 语法解析
01:08:18
I would say 10 and 20 years where it would be realistic to see a drop in calcium levels that you can clinically see on a bone mineral density scan as being low. Now, the caveat though is when you start eating more animal protein, you start lifting more weights, you can start actually building bone mineral density compared to someone who was eating a low amount of protein on a standard American diet. So you can see bone mineral density improve on a carnivore diet, but 语法解析
01:08:47
How long it would take to actually offset those gains based on calcium losses, again, could be 20 or 30 years. And that's only if you're consuming what Anderson and Stephenson consumed, which was just muscle meat, some of the associated fat, and organs. If you're smart enough to consume some dairy, then you're not going to have as much of an issue. So there's been carnivores that have been on carnivore for 60 years, but they also drink raw milk and dairy. 语法解析
01:09:17
Apparently, there doesn't seem to be any real issues in regards to at least like fragility fractures or anything like that. So you can offset it. It's not like if you're on a carnivore diet, it's 100% going to be bad. If you're eating a muscle meat carnivore diet that does not provide enough calcium, you will go into negative calcium balance for at a minimum of one year. 语法解析
01:09:37
And at the one-year mark, Anderson and Stephenson were still losing about 175 milligrams of calcium out of their body every single day. So I don't see that really tapering off to very minimal amounts until at least another year. But if it hasn't shut off by – 语法解析
01:09:54
We shut off sodium losses within one or two weeks. So for the calcium losses to not shut off after a year tells me that it's not something that our bodies actually have the ability to just quickly shut off. That in my opinion, it would continue to happen if you keep eating a large animal protein load. So you mentioned early on in this piece that if we were to eat the animal fresh within six hours of kill, this, what we're talking about here would be 语法解析
01:10:24
Not of concern. Yeah, not of a concern. You would just get some bicarbonate. So you would get about a thousand. If you consumed it. So basically, most animals consume an animal even before it's dead. They're eating it alive. Lions will suffocate it first, but then they're eating it right away. You're going to get about a thousand milligrams of bicarb per kilogram of meat if you consume it right away. 语法解析
01:10:52
That won't fully offset the acid load, but that will significantly reduce it. Because remember, I said I consume about 1.3 grams of sodium slash potassium bicarbonate, which isn't all. It's like 80% bicarbonate. So I consume about a gram for seven ounces. But you only get a gram per kilogram of meat, which is insane. 语法解析
01:11:17
2.2 pounds. So it's not fully offsetting, but you're offsetting some of that. Another good example of kind of supports the acidosis theory is there's been studies looking at the Inuit born in the late 1800s and early 1900s and looking at their bone density. Now, you kind of got to look at women because even men that consume a standard American diet, their bone density never even gets low enough to have a spontaneous fracture. It just doesn't happen in men. 语法解析
01:11:48
In women at 75, though, it typically does. The Inuit, they were having fractures and osteoporosis a full decade before Caucasians on a standard American diet. So the Inuit had worse bone health in regards to even looking at the ancient extinct Inuit had a ton of vertebral compression fractures. So we know through bone studies on basically women, 语法解析
01:12:17
the Inuit that went extinct, but also bone mineral density scans on Inuit eating a traditional Inuit diet that were born late 1800s, early 1900s, that they have worse osteoporosis and worse bone mineral density. So that also further supports from a population standpoint as well that yes, this acidosis can actually contribute to 语法解析
01:12:43
osteoporosis in women. It's not as big. So like Sean Baker, he, first of all, Sean Baker, he's a huge guy. He's like six, five, 250 pounds with pure muscle. His peak bone, bone mineral density and bone mass is way more than your typical average man. So I wouldn't even really expect to see much of an issue for him when a normal American standard American person is 语法解析
01:13:08
Male never even reaches a bone mineral density to have a spontaneous fracture. So Sean Baker isn't going to be having that when he's doing box jumps, right? And building his bone density, doing all those other things. So again, there's things you can do to offset the bone mineral density loss. But I still think when you acidify the interstitial fluid, all receptors interface the interstitial fluid, thyroid receptors, insulin receptors, think of any receptor, right? 语法解析
01:13:33
Receptors only function within a very narrow range of a pH, so you can potentially mess up the functioning of hormones if you're constantly acidifying the interstitial fluid. And there have been studies proving that if you induce acidosis in someone, it will lead to insulin resistance. So it's just – 语法解析
01:13:56
I think from a perspective of optimal health, taking some bicarbony with animal protein is going to have a lot of benefits, to be fair. A couple of other variables you brought in I want to bring back in. Exercise and drinking dairy, or consuming dairy, sorry. Do you think if those were done strategically within a carnivore diet that included dairy, obviously… 语法解析
01:14:22
that somebody could nullify what you're talking about here? It would nullify the negative calcium balance if they are consuming enough calcium from that product. Hard cheeses are very acidic. So Parmesan cheese will bring the highest acid load into the body. Whereas milk and yogurt has a neutral effect or actually might even be slightly alkaline. So if you're consuming raw milk or you're consuming yogurt, that is actually going to 语法解析
01:14:51
potentially somewhat neutralize some of the acid, but not fully, not even close, but you're also going to get good calcium, but you still aren't inhibiting the acidosis occurring in the interstitial fluid. And so you're breaking down the bone, but at least you have the calcium now to, to kind of regain it back then. Right. So like you're stripping it, 语法解析
01:15:10
But then, you know, you're hopefully having enough calcium to kind of rebuild it again. Then you're stripping it again. So maybe you don't actually go down in bone health. But if you're not taking bicarbonate, you're still not going to offset the low-grade acidosis and all the potential harms that could happen from a receptor perspective, from a pain perspective. A lot of people have joint pain because of the interstitial acidosis too. There's been studies giving alkaline minerals and that reduces back pain and joint pain as well. 语法解析
01:15:39
You mentioned the fact that when you're buffering this, you take a product that has the baking soda and I think it was a form of potassium. What is that specifically? Like, is there a brand name that people can get? Yeah, I think it's made by SFI. It's called bicarb formula, B-I hyphen bicarb formula. And it's sodium and potassium bicarbonate. 语法解析
01:16:07
and there's been so many randomized studies giving sodium or potassium bicarbonate or citrate, the citrate turns into bicarbonate in the body to people with osteoporosis or kidney disease. And it literally improves bone mineral density, improves bone mass, um, improves kidney health. So you can quickly see benefits in people with kidney dysfunction or poor bone health when you give bicarbonate or citrate. So that's another testament to, uh, 语法解析
01:16:37
Why I think we should be taking these supplements. And when it comes to this acidity, does it differ between different kinds of meat? Red meat, chicken, fish. Talk about the differences there. Fish is more acidic. It will bring a higher acid load. Processed meats will bring an even higher acid load. 语法解析
01:16:59
And egg yolks, because of the sulfur, that's where most of the hydrogen ions are coming from the sulfuric acid. So anything high in sulfur, which is really your hard cheeses and your eggs, are a big acid load. So you got to also, that's a great question. You're asking really good. I've never ever been interviewed by someone that's asked this many good questions. 语法解析
01:17:23
Hard cheeses and eggs are the most acidic, quote unquote. Then your processed meats, then meats, then grains. And then after that, you can bring alkalinity into the body. So you can offset the acid load of animal foods with low oxalate fruits and vegetables because the oxalates will prevent the oxidation. 语法解析
01:17:42
basically, citrate from being released and turning into bicarbonate in the fruits and vegetables. So it has to be low oxalate fruits and vegetables. But you have to consume two to three times the amount of those to fully offset the acid load of animal foods. I don't do that because I'm 80-85% animal-based. That's why I supplement with sodium and potassium bicarbonate. Okay. And you mentioned seven ounces. You gave a certain ratio there of bicarbonate that you take when you have that much meat. 语法解析
01:18:12
If you're having smaller amounts of meat, do you worry about it? What I'm getting at here is anytime you're consuming something acidic, you got into the egg yolks and the cheese. Are you always doing this or just if you're having a big bolus of acidic food? So I'm always doing it because there's never going to be a meal where I'm eating less than five ounces total of animal foods. And really, I would say, yeah, 语法解析
01:18:40
Somewhere around four ounces or more is probably enough of a load to lead to a fairly significant acid load in the body. So and of course, it will depend. Right. If it's four ounces of eggs, that's a much higher acid load than four ounces of steak. But typically, I'm probably having more. 语法解析
01:18:59
somewhere around seven to eight ounces of animal foods per meal, which is definitely enough to need to be offset by sodium and potassium bicarbonate. But the best way to do it is just look at your urinary pH. If it's six or less, that's a significant acid load within four hours of that measurement. What about kids? I believe you have children. Is this something you do with them? No, I don't. Because again, I think A, 语法解析
01:19:30
I don't know why I don't. I've never thought about doing that. Honestly, if it was me, up to me, I probably would. But my wife wouldn't probably allow me to spike their yogurt or whatever with bicarbonate. But I could. They really don't eat – 语法解析
01:19:46
that much animal protein right like you like kids it'll probably take them to 14 years old so they're really eating like a eight ounce burger right like my son barely finishes three ounces of of meat right now at a time but he is smaller so like three ounces actually more equivalent to six but for an optimal health perspective should i be doing it probably am i doing it no i'm 语法解析
01:20:11
I worry more about women in particular are much more at risk from that, from this, as we discussed. And I think it's more decades of doing this over and over again where it becomes an issue. So is your wife on board? She doesn't eat actually a ton of animal protein. She eats a lot different than me. She eats much, much less in a sitting than me. So yeah, 语法解析
01:20:40
I honestly, she doesn't, she doesn't like all this science stuff. So I don't really talk to her about it. If I can get her to take a couple supplements, I'm happy. And when did you come across this science and how long have you been buffering your acidic diet? Yeah. I published a couple of review papers on this in 2021 and price price started researching at 10 years ago. So I've, I've been taking citrate and bicarbonate on and off for probably a 语法解析
01:21:08
six years or so. I was on citrate for probably a year and a half. And after a while, it actually started kind of hurting my stomach a little bit because citrate crystals are, they're more like crystals than powder. And it can kind of irritate the stomach a little bit if you don't take it with a good enough amount of carbohydrates. So bicarbonate, I've never had a problem. So I'm on bicarbonate now. So I've been really good at buffering the last couple of years. 语法解析
01:21:32
But I had started doing it like six years ago and I, and I was scared to share it with my followers because I thought they would just say, Oh, you're just saying this to push a supplement. So I never did. I haven't even talked about this until maybe six to 10 months ago. Um, 语法解析
01:21:49
Years after I've even published on this topic because I thought that people would just say I'm doing this to promote a supplement. But people need to understand it's literally just an electrolyte that's naturally contained in fresh meat. And once they actually start understanding it, I've done diagrams of actually how much bicarbonate is contained in a full adult elephant. There's over 200 million milligrams of bicarbonate. 语法解析
01:22:11
or bicarbonate forming substances in an adult elephant, in the blood, in the interstitial fluid, in the meat, and then mostly in the bone. There is a lot of basically carbonate, which will turn into bicarbonate in the bone. And there's also a lot of basically acid buffering substances like phosphate in the bone. So when we were hunter gatherers, when we were kind of gnawing on the bone, we were also getting bicarbonate forming substances that way too. Yeah. 语法解析
01:22:41
Okay, just to be clear on this piece, fresh animals still contain the bicarbonate. It sounds like if you're eating bones, or maybe we could extrapolate that into making bone broth, how does that fit into all this? If you're eating bone, then you would be getting some carbonate and you would be getting, you would be offsetting some of that acid load. How much would depend on how much you're consuming. 语法解析
01:23:13
Um, most people don't consume bone meal though. So, but, but that is one potential way to somewhat offset it. I don't think realistically someone's going to be consuming enough bone meal to fully offset the acid load from a high animal protein diet. But I think, yes, you're, you're, you're doing it a little bit. You mentioned earlier that you consume bone meal. Is that for this purpose? No, um, more, more the calcium because, um, 语法解析
01:23:41
You know, calcium's kind of got a bad rap, but like calcium is like one of the biggest missing nutrients in a carnivore diet. Like if you're consuming a pound and a half of muscle meat, you're only getting 100 milligrams of calcium. I don't care who you are. You're going to be in negative balance. You got to… 语法解析
01:23:59
You've got to be consuming at least from a physiological standpoint, like of what's even physiologically possible to remain positive amounts, 150 milligrams of calcium. But realistically, you should be trying to hit at a minimum 400 milligrams of calcium and ideally more 600. So I try to hit 500 milligrams of calcium per day and bone meal helps get me there a little bit. But I do take, I may have some calcium and I make sure to get six ounces of grass fed yogurt every single day. 语法解析
01:24:28
So we talked about the bone piece. What about organs when it comes to calcium and this buffering? Do they fit in? They won't have calcium to help. And obviously from like an acid production, that's not good either. Like, you know, it's not super, super high in protein, but it's not going to help, right? It's not like it has bicarbonate in it. I think… 语法解析
01:24:56
A lot of people are lacking in copper. I think some liver once a week or a copper supplement. A lot of people hate on copper supplements because they view it somewhat like oxidative reactive. But all the clinical studies I've looked at looking at copper supplementation has shown decreased oxidative stress improvements in blood pressure, probably because so many people are deficient in it. So I would rather get copper and risk the quote unquote oxidative stress by taking a copper supplement or ideally consume some liver. Like, 语法解析
01:25:26
an ounce of liver every three days or something like that. It doesn't have to be much. What do you do personally when it comes to organs? How do you consume them? I used to be better. North Star Bison has these blends, which are nice. You don't really taste a lot of the liver. They have Old World blends, which is like 80%. 语法解析
01:25:50
muscle meat, 20% organs. Getting the blends are the easiest and then just making like burgers out of those. I have to be better though. I definitely don't consume them enough. I should, but I do take a couple of supplements that has the copper in it, but still I would prefer to use the organs. So I do have to be better about that. Earlier when you brought up produce, you brought up oxalate specifically and avoiding those. How do you feel about other plant toxins? 语法解析
01:26:18
things like phytates, lactins, or oxalates the primary focus for you? I think oxalates, in my opinion, have the most potential for harm. Phytate, I think, is a balance. I think phytate has anti-cancer properties, but it also can somewhat inhibit nutrient absorption. So it's like, to me, that's more of a double-edged sword where oxalates, I don't see any benefits of consuming oxalates. So 语法解析
01:26:47
Um, yeah, worst offender to me would be oxalates. After that, I really lectins this or that. I don't, I don't know. I think the research is a little sketchy on that. I have to admit though, I have not really done a deep dive on plant toxins. Um, so I'll just stick to the ones that I kind of have looked at being, being oxalates and phytates. And I view phytates much more beneficial and less harmful than oxalates. 语法解析
01:27:15
What about seed oils? This is something that's really coming into our world in a big way. There's a couple of people saying that they're fine, maybe even healthy. Most people are saying avoid them like the plague. Where do you fall on that spectrum? So most seed oils, if they're not like organic, cold pressed, are going to already be oxidized because it takes high heat and hexane to extract them. 语法解析
01:27:40
So in my opinion, why would you want to consume an oil that already is oxidized? And then it will further oxidize in the acidity of the stomach, inform hydroperoxides and aldehydes, which is carcinogenic. And 语法解析
01:27:55
probably too, at the level of what we're consuming is actually probably carcinogenic because there's been human clinical studies showing it just missed statistical significance. It was, it was Dayton et al. It was a seven year study on, you know, animal foods versus, um, you know, more omega-6 and the P value was 0.06. It just missed statistical significance for significantly increasing cancer in humans, you know, basically swapping animal foods for seed oils. Um, 语法解析
01:28:24
Chris Ramsden, who's from NIH, has done a couple of meta-analyses on the randomized control trials looking at this, showing significant increases in all-cause mortality with seed oils compared to a combination of trans fat and saturated fat. So I think most seed oils, especially when you cook them, are harmful. And I just don't see any reason why to consume them. Well, conventional wisdom, conventional medicine, right? 语法解析
01:28:55
would push them at people as a way to lower LDL, which they do. Doesn't mean they're good. There's a whole continuum of people in our world that say LDL is bad, is something we don't need to worry about it, but it's not good. And then people that even say it's good. Where do you fall on that continuum? 语法解析
01:29:16
People that are trying to say LDL is good, I think is foolish from the fact that cancer and inflammation drops LDL. That's why low LDL is associated with a higher amount of mortality because interleukin-6 and all the inflammatory cytokines will drop LDL. When you have a heart attack, that drops LDL. It's not like 语法解析
01:29:41
um, low LDL is harmful. It's called it's reverse causation. The harmful things are dropping LDL. And that's why low LDL is associated with bad outcomes because cancer inflammation drops LDL. But a lot of people are, you know, using that to say low LDL is bad. I don't like that. I don't like when people do that, um, in our space because it just makes us look foolish. On the other hand, um, I don't think LDL per se is inherently harmful. I think because LDL 语法解析
01:30:12
Most plaque is where you have the turbulent flow, right? Like in the artery. So it's more than just LDL. If it was LDL as the cause, it would be across all the arterioles. It wouldn't just be in certain spots, right? So there's the turbulent flow and the sheer stress damaging the endothelium plus the 语法解析
01:30:35
I don't think our lipoproteins are being produced to harm us. That's what I'm trying to say. They're not inherently harmful. But when you consume omega-6 seed oils, all the lipoproteins become saturated in more omega-6. 语法解析
01:30:53
And many studies have shown that that LDL, that VLDL, that HDL that is more saturated in omega-6 is more susceptible to oxidation. So I think the susceptibility of your lipoproteins to oxidation is much more important than the overall level of LDL. 语法解析
01:31:11
And you can get into the nuances of small dense being worse than large buoyant. But in my opinion, how much omega-6 is in your lipoproteins and how susceptible they are to oxidation is more important than even small dense versus large buoyant. We've spent a lot of the conversation to this point talking about salt, talking about foods. When it comes to your health and your healthy lifestyle, what other modalities do you like to include? 语法解析
01:31:40
things like saunas, cold plunge, we could call them hacks. What do you do on a regular basis? 语法解析
01:31:47
Walking, getting outside, getting sunlight 20 minutes a day, I think is important. I think finding like a sport that you enjoy, whether it's basketball, like try to make movement fun. I think a combination of high intensity training, interval sprints plus walking, I think is good. And weightlifting. You also want to add in… 语法解析
01:32:10
at least three days a week of some type of resistance training, whether it's body weight exercises, resistant bands, whether it's, you know, weights, free weights or machines. And you typically want to hit each muscle group twice a week. So biceps twice a week, back twice a week. I like to do push pull, meaning I like to do biceps and triceps on one day and back and chest on another because you 语法解析
01:32:37
When you're doing back, you're also using your biceps. So by the time I'm done doing back, my biceps is going to suffer or vice versa. So I like to do push pull on one day, which would be bicep tricep one day and then back and chest on another day and then integrating neck, legs, core, et cetera, shoulders. So exercise to me is always key and walking is always key. 语法解析
01:33:02
Sauna, yes, I do think that's important. But at the same time, you're also depleting your electrolytes. I think exercise, in my opinion, is more important than sauna. But if you can't exercise, sauna is great because it sort of mimics exercise to an extent from the increase in heart rate, et cetera. But in the summer, I typically don't even go in the sauna. I just kind of – I play hard enough to where it's almost kind of creating a sauna session when I play basketball outside. Yeah. 语法解析
01:33:31
Anything else? Any other, you know, red light, things you do for sleep to hack your sleep, certain supplements. There's a lot of supplements coming into the world. Methylene blue, different biohacks for the brain. My neighbors make fun of me because by the time it's seven at night, my house is so dark. They're like, what is going on? But I try to keep the lights on. 语法解析
01:33:54
either off or to very minimum at night because light at night will prevent the release of melatonin and delay it. So it'll, it'll be a decreased release and it'll delay the release. So it'll really mess up your sleep. Also light at night can potentially increase cancer as well. 语法解析
01:34:13
And then also trying to get morning sunlight, walking, just walking outside for 10 minutes will help set your circadian rhythms to where you will secrete melatonin earlier and more profoundly if you get light in the morning. So just trying to match the day-night cycles will help with sleep. And nocetol is probably one of the best supplements that has helped my patients with sleep. Basically, just… 语法解析
01:34:37
Even, you know, it helped my sleep a lot too. I was dissolving three grams of inositol twice a day. It gave me energy during the day, but then I slept really good at night. Magnesium glycinate can help with sleep too. Same with theanine and also glycine. About an hour before bed helps to cool down core body temperature. So, yeah. 语法解析
01:34:54
Either keeping your room cool, always dark. And like, I like to have a fan on my feet to help cool my body off because our core body temperature actually has to drop about two degrees for us to actually be able to fall asleep. So I think that's a big one. A lot of people are sleeping in too hot of a room and they're not able to fall asleep. So having a cool room will help people fall asleep and stay asleep better. 语法解析
01:35:19
Another supplement I've heard you talk about for the mental and physical is creatine. Is that something you're currently taking? So creatine, your needs are going to be totally different. I do eat a fair amount of red meat, so I don't need as much. But if you're consuming well done meat, you're not getting as much creatine. So like I try to consume just medium creatine. 语法解析
01:35:40
meat instead of medium well or well, because you do lose the creatine as you overcook the meat. So I might only need like two grams or someone who's not consuming like a pound and a half of red meat a day, they're going to need, you know, three more grams than that or about five grams. So it just depends on your diet and how much you're overcooking your red meat or not. Have you looked at any of this research, taking more creatine, higher doses for sleep deprivation? 语法解析
01:36:09
Yeah, like 20 to 30 grams has been shown to help recover from sleep deprivation. And a lot of people are starting to take 10 grams of creatine to increase brain creatine levels even more, which it does do that. And it may even increase skeletal muscle creatine as well. I just don't know if we have the safety data going to 10 on kidney function. We have five, three to five. 语法解析
01:36:40
you're kind of just playing in a world of where we don't have good science. And when you start playing in those pools, you're taking the risks too. So that's all. If you start going above at the 10 to 20, 30 grams, I don't know for decades what that could potentially do. All right, Dr. James, really enjoyed the conversation. We're going to leave it there for today. You got a lot of books. We're going to link them up in the show notes, your social media, your website. Thank you for this. 语法解析
01:37:12
Now that you're finished with the episode, head on over to ultimatehealthpodcast.com for detailed show notes, including links to everything we discussed. Thanks for listening and have a great day. 语法解析
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Edit:2025.06.10<markdown>
好的，这是对播客内容的详细复述，忽略了所有的时间戳和语法解析：
节目预告与开场
节目预告中，嘉宾提到他六年前就开始做某件事，但一直害怕与关注者分享，因为担心被误解为推销补充剂。他直到发表相关主题多年后才公开谈论。他指出，高动物蛋白饮食实际上会分解骨骼。
肉类中的碳酸氢盐与酸度
自然界中，肉类和血液中天然存在一种电解质——碳酸氢盐。如果食用新鲜宰杀的动物肉，可以摄入相当数量的碳酸氢盐。但在动物死后六小时，由于缺乏血流导致乳酸积累，氢离子增加，碳酸氢盐几乎完全消失。因此，食用死亡六小时后的肉类，实际上是在食用更酸性的肉。
大自然有意将碳酸氢盐置于肉中。当间质液酸化时，所有受体（它们与间质液接触）的功能都会受到影响，因为受体只能在非常窄的pH范围内正常工作。因此，持续酸化间质液可能会扰乱激素功能。已有研究证明，诱导人体产生酸中毒会导致胰岛素抵抗。嘉宾强调自己非常在乎自己的学术生涯，并在此领域发表过文章，对于外行人试图反驳他关于酸碱平衡的观点感到不满，因为他们并未在该领域发表过研究。
关于盐的迷思
主持人提问关于盐的常见迷思。嘉宾认为，最大的迷思在于人们将盐视为有毒物质，而非必需矿物质。医生通常会告诉高血压患者减少盐的摄入，仿佛盐没有任何益处。但盐是必需的，我们每天都需要摄入一定量，否则会死亡。与所有矿物质一样，盐的摄入量存在一个最佳范围——过少、过多或适量。
目前关于盐的最佳摄入量存在误解。对大多数人来说，每天大约1.5到2茶匙盐是适宜的。很多人每天摄入的量差不多是这个水平，但他们不了解的是，通过出汗、运动和饮用咖啡（或茶）会流失大量盐分。因此，人们可能认为自己摄入了足够的盐，但实际上却因为进行一些“健康”的行为（如喝咖啡、运动）而导致盐分流失。
盐的摄入量与消耗因素
主持人追问，每日两茶匙盐的最佳摄入量上限是否考虑了咖啡因和出汗等消耗因素。嘉宾解释，平衡研究表明，如果每天进行约一小时的高强度运动（如70%最大摄氧量的自行车运动），需要摄入4700毫克钠（约两茶匙盐）才能维持正平衡。因此，如果每天运动一小时以上，则需要超过这个量。
盐与钠的区别及食物来源
讨论到食物中的盐时，嘉宾澄清盐（氯化钠）与钠的区别。按重量计算，盐约含60%的氯化物和40%的钠。要计算盐中的钠含量，可以将盐的克数除以2.5。
大约80%的美国人盐摄入来自加工食品。因此，观察性研究常显示高盐摄入者某些疾病风险更高，但这其实是因为盐的摄入量与加工食品的摄入量相关。如果去除加工食品，天然食物中的盐含量并不高，因为现代饮食不再像过去那样“从头吃到尾”，包含咸味的血液和间质液。所以，当开始健康饮食（天然食物为主）时，钠摄入量会迅速下降。同时，减少碳水化合物摄入会降低胰岛素水平，导致尿液中排出更多盐分，可能出现头晕、乏力等“酮流感”症状，这是因为缺盐。因此，在健康饮食中补充盐通常是必要的。
食物中的盐以氯化钠形式存在，摄入后几乎100%被吸收，转化为电解质。钠有助于细胞外水合作用，维持良好的血液循环和器官灌注，并产生维持生命所必需的血压，同时也是心脏跳动、肌肉收缩和神经元放电所必需的。氯化物则用于制造盐酸以消化食物、吸收营养，免疫细胞也需要氯化物来分泌次氯酸。这两种必需矿物质都必须通过饮食获取。
植物中的盐含量
关于植物中的盐，水生植物（如海藻）比陆生植物含有更多的钠。芹菜虽然比一般植物钠含量高，但不能算作钠的优质来源。
过量摄入盐的机制
如果食用天然食物饮食，大多数人需要增加盐的摄入。如果过量摄入盐，身体有安全机制。对于胰岛素敏感且非盐敏感的人（盐敏感性指从低盐到高盐摄入时，收缩压升高3-5%），肾脏是主要的盐过滤器官，每天能过滤约3.5磅盐。研究表明，给血压正常的人摄入100克盐，血压也不会升高，因为肾脏能有效排出多余盐分。
然而，盐敏感性通常是胰岛素抵抗的标志，即胰岛素水平升高导致身体过度保留盐分。对于胰岛素抵抗的人（通常是由于过量食用精制碳水化合物和糖，嘉宾强调“不要因为糖的问题而责怪盐”），增加盐和液体摄入会导致血压显著升高。但通过减少精制碳水化合物和糖的摄入，或增加钾、镁的摄入，通常十有八九可以改善盐敏感性。
胰岛素抵抗者增加盐摄入的风险
如果胰岛素抵抗者在未减少碳水化合物摄入的情况下增加盐摄入，可能会导致血容量显著增加，给肾脏和心脏带来压力，并可能出现凹陷性水肿、脚踝肿胀等液体潴留症状。因此，胰岛素抵抗者应先减少碳水化合物摄入，再逐渐增加盐和液体摄入。
即使对于非盐敏感的人，过量摄入盐（钠摄入量在6000至12000毫克之间，约2.5茶匙盐以上）也可能导致轻度酸中毒，表现为碳酸氢盐水平下降，尿液中钙流失增加。因此，即使对盐不敏感，也应避免每日钠摄入量超过6000毫克，以防止身体酸负荷增加。
盐敏感性作为胰岛素抵抗的指标
盐敏感性可以作为胰岛素敏感性的一个指标。如果从低盐摄入转为正常或高盐摄入时，收缩压显著升高3-5%，则表明可能存在胰岛素抵抗。许多人被告知因血压问题需限制盐摄入，嘉宾澄清，对于胰岛素抵抗者，这确实可能影响血压；但对于非胰岛素抵抗者，盐摄入与血压关系不大。
降压效果的差异
增加钾或镁的摄入可以有益地降低血压（血管舒张）。但通过减少盐摄入来降低血压，其效果不一定有益。如果本身血容量过多，减少盐摄入降低血容量是好的；但如果血容量正常，减少盐摄入降低血压可能只是导致脱水。极低的盐摄入（每日钠低于1000毫克）甚至可能因血容量和肾脏血流量骤降而导致急性肾功能衰竭。
从高碳水饮食过渡到低碳水动物性饮食的盐分平衡
从典型的高碳水化合物、高加工食品饮食（通常含大量盐）过渡到嘉宾推荐的低碳水化合物动物性饮食时，应逐步减少碳水化合物的摄入，例如每周减少总碳水化合物摄入量的25%，直到达到目标（对大多数人而言，每日50-150克碳水化合物是良好范围，除非是高强度运动的运动员，否则普通人无需超过150克）。不应突然从每日400克碳水化合物降至低于40克，否则会导致胰岛素水平骤降，盐分大量流失，血容量不足。
对于超重和胰岛素抵抗的人，在初期（如前三个月）将碳水化合物摄入量降至每日60-80克以下是有价值的，有助于减重和恢复代谢灵活性。但嘉宾个人观察到，如果长期（一年或两年后）碳水化合物摄入量低于50克，可能会出现更多问题而非益处。他自己以及一些知名的低碳水或肉食倡导者（如Paul Saladino, Carnivore Aurelius）在长期极低碳水（每日低于50克）后，爆发性运动表现似乎会下降。当然，也有一部分人能在无碳水化合物饮食下表现良好，这可能与遗传有关（例如，有地中海背景的人可能比北欧血统的人更能适应水果等碳水化合物的摄入）。
在过渡到低碳水化合物、天然食物饮食的最初一两天，由于不再从加工食品中获取大量盐分，且身体正在适应新的饮食方式，需要额外补充钠。如果每日碳水化合物摄入量低于100克，最初一两天需要额外补充1-2克钠。接下来的一周，大多数人需要额外补充500-1000毫克钠。在前一两周确保有额外的钠补充，能帮助很多人更好地适应。在低碳水化合物饮食下，每日钠摄入量在4000-5000毫克（有时甚至6000毫克，如果运动量大）的范围内，人们通常感觉更好。
嘉宾澄清，5000毫克钠约等于12克盐（5000乘以2.5）。
盐的质量：精制盐 vs. 天然盐
关于盐的质量，嘉宾指出，除了钠和氯化物，盐中通常不会含有大量其他营养素，但岩盐会提供相当数量的碘。他个人偏爱 Redmond Real Salt，因为它来自古老的干涸海洋，深埋地下700英尺，不受现代海洋污染物（如微塑料）的影响。
对于某些盐中重金属含量高的说法，嘉宾认为是危言耸听，因为这些说法通常不说明需要摄入多少量才会达到上限。根据他看到的检测报告，即使是孕妇（安全系数比普通人群高10倍），也需要每天摄入约10茶匙Redmond盐才会达到重金属的摄入上限，普通人群则需要再乘以10倍。此外，评估盐中重金属含量时，应考虑其在每日饮食中的总摄入量（通常只有10克左右），而非将其与每日食用量达数磅的食物中的含量直接比较。
Redmond盐含有碘，根据其矿物质分析，摄入10克该盐（约含3000-4000毫克钠）大约能提供170微克碘，基本达到大多数人的每日推荐摄入量（RDA）。相比之下，加碘食盐的碘含量可能约为其一半，而普通未加碘海盐则几乎不含碘。
嘉宾不推荐食用含有抗结剂、经过漂白（使盐变白）或高温处理的盐。他认为选择像Redmond这样的未精制盐更好，尽管其长期益处尚不完全清楚，但没有理由选择漂白和精制的盐。
盐产品 vs. 电解质产品
Redmond Real Salt 有常规海盐和电解质产品。主持人提到他由 Element 赞助，Element 也有电解质产品。嘉宾解释，像 Element 和 Relight（Redmond的电解质产品）这类高盐电解质产品通常含有不同的盐。Element 可能使用来自犹他州某个湖泊的盐，而Redmond的盐是地下盐，因此碘含量更高。出汗每小时会损失约50-100微克碘，对于大量出汗的人来说，Redmond盐的碘含量可能有优势。但如果饮食中已经摄入了足够的碘（如通过酸奶、蔓越莓、动物性食物），则不必过于担心。
日常补水与电解质策略
关于日常补水，即使不进行剧烈运动，也需要考虑盐和电解质。我们夜间通过尿液会损失约500毫克钠，因此早上醒来时通常处于脱水状态。嘉宾喜欢在早上用约10盎司液体冲泡一勺Relight（约含810毫克钠）。如果当天有高强度运动，他会在运动前或运动后再补充一份。他通常每天通过Relight摄入约1600毫克钠（Element的钠含量略高，每份1000毫克）。其余的钠（约1500-2000毫克）则通过给食物加盐或食物本身获取。
如果当天不运动，他可能只在早上喝一份Relight，或者选择钠含量较低的儿童版Relight来给水调味，其中也含有一些钾和镁。
口渴信号与补水时机
关于是否依赖口渴信号来补水，嘉宾指出，身体通常需要脱水1%甚至2%才会发出强烈的口渴信号。因此，当你感到口渴时，通常已经轻微脱水了。有些人认为不渴就不应该喝水，但这取决于个人。如果总是等到口渴才喝水，并且经常感到精力不足，那么可能需要在口渴信号出现前就补充水分和电解质。
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运动表现的补水与电解质策略
针对运动表现，例如白天跑10公里，有不同的补水策略：
运动后矿物质补充
剧烈运动大量出汗后，会流失约10种矿物质。除了钠和氯化物生物利用度很高外，其他矿物质（如铬、铜、锌、铁、钙）的生物利用度较低。例如，铬的生物利用度仅为1%，如果流失10微克，需要摄入1000微克才能补回。铜的生物利用度约为30%，如果流失1毫克，可能需要3毫克才能补回。因此，运动后补水时，需要考虑补充这些流失的矿物质，通常需要摄入流失量的三倍才能弥补。
对于普通人来说，要精确补充所有流失的矿物质并保持良好比例比较复杂。大多数人能从饮食中获得足够的矿物质，但铬和铜可能不足。因此，嘉宾认为在出汗后，除了补充盐，补充这两种矿物质是有意义的。如果每天出汗一小时，补充100-500微克铬和1-3毫克铜可能是个好主意。
利尿剂（咖啡因）与电解质流失
咖啡因是一种利尿剂。一杯咖啡通常会导致额外损失437毫克钠，两杯约600毫克，四杯则达1200毫克（半茶匙盐）。这种钠的流失（促尿钠排泄效应）甚至在出现明显的利尿效应之前就会发生。直到饮用三杯咖啡后，才会出现显著的利尿效应，可能导致脱水。例如，如果每日饮用2升液体，其中6杯来自咖啡，可能会导致约0.7升的水分亏缺。
因此，如果在短时间内（如一个半小时内）饮用三杯咖啡，可能需要额外增加约350毫升的水摄入，并增加约900毫克的钠摄入。茶对钠流失的影响约为咖啡的四分之一。咖啡因和咖啡还会通过增加出汗导致钠和水分的额外流失（约15%），并降低盐、电解质和水分的吸收约20%。因此，在喝咖啡前30分钟先补充盐和电解质是很重要的，否则只能获得约80%的电解质益处。
嘉宾表示自己以前是咖啡爱好者，但现在已经戒掉了，除非旅行时。他发现自己要么完全不喝咖啡，要么就喝很多（如一天四杯），后者会导致过多的盐分流失，精力波动大。他现在通常只喝一些低咖啡因的茶。
嘉宾的日常饮食与运动习惯
嘉宾目前早晨会吃三颗散养鸡蛋（通常是溏心蛋），并将蛋黄浇在三四盎司草饲牛排或其他类似肉类上。他还会吃两三盎司草饲乳制品（为了钙质并减少一些铁的吸收），有时会喝几盎司鲜榨橙汁，力求早餐蛋白质、脂肪和各种营养素的平衡。
他通常每天都会进行某种形式的锻炼，如30分钟篮球、两英里跑步、5-10次爬坡冲刺或平地冲刺等。此外，他每周还会进行4-6次举重训练。
关于禁食，在他不像现在这样活跃（不跑步、举重、打篮球）并且还喝咖啡（咖啡是很好的食欲抑制剂）的时候，他可能会跳过早餐。但现在由于运动量大，他喜欢吃一顿丰盛的早餐，几乎每天都会进行相当剧烈的运动。
嘉宾的补充剂方案
除了电解质，嘉宾在早餐后服用补充剂，以获得脂溶性营养素（A, D, E, K, CoQ10等）的最佳吸收，并避免空腹服用大量补充剂引起恶心。他的补充剂包括：
他承认自己服用的补充剂很多。
胶原蛋白 vs. 乳清蛋白
关于胶原蛋白与乳清蛋白的区别，这是一个常见的误解。很多人认为胶原蛋白会被分解为氨基酸，所以不如直接吃蛋白质。但他们忽略了两点：
人体内有28种不同类型的胶原蛋白，其中95%是I型、II型和III型，而I型又占其中的90%。通过摄入I型胶原蛋白（主要来自牛皮）可以获得关节益处。但II型胶原蛋白主要构成软骨，因此嘉宾也喜欢补充II型以及I型和III型。III型也存在于牛皮中，但含量远低于I型。I型主要构成皮肤、骨骼、肌腱和韧带，II型主要构成软骨（关节）。由于补充剂中I型胶原蛋白的剂量通常远高于II型（如10-20克 vs. 1克），有时仅摄入大剂量I型胶原蛋白对关节的益处可能比小剂量II型更好。但如果增加II型胶原蛋白的摄入并配合蛋壳膜，可以更显著地改善关节健康。
嘉宾正在为IMA（他是该公司的首席营养官）开发一款包含所有类型胶原蛋白且比例良好的产品，预计2026年发布。目前，他服用Ancient Nutrition的多胶原蛋白产品（含蛋壳膜和10种胶原蛋白，但不含II型），并额外服用II型胶原蛋白胶囊（SFI或Biocell公司的产品）。
胶原蛋白作为运动后补充剂
如果将胶原蛋白作为运动后补充剂替代乳清蛋白，至少有五项人体临床研究表明，将胶原蛋白添加到乳清蛋白中，可以获得更多的肌肉蛋白质合成和瘦体重增加。因为肌肉不仅由蛋白质构成，也由胶原蛋白构成。两者结合不仅能改善肌肉健康和力量，还能增强肌腱和韧带（这是乳清蛋白无法做到的），而肌腱和韧带是常见的受伤部位。
如果只用胶原蛋白作为运动后蛋白质来源，则会错失乳清蛋白或必需氨基酸在辅助肌肉蛋白质合成方面的益处。
关于长时间禁食与自噬
嘉宾目前不进行间歇性禁食。关于长时间禁食（如一天或多天）以获得自噬等益处，他认为这在化疗患者中是有真实依据的。研究表明，化疗前禁食两天可以降低正常细胞的更新速度，从而减少健康细胞对化疗药物的吸收，减轻副作用，甚至可能允许增加化疗剂量（尤其是在夜间进行化疗时）。
对于普通人来说，每月或每两个月进行两三天的禁食是否能带来真正的自噬益处（细胞清洁），目前尚缺乏人体研究证据。他认为，如果只是每隔一两个月进行两三天的禁食，可能问题不大。但如果过于频繁（如每月禁食一周），则可能导致瘦肌肉量减少、矿物质流失（如盐和镁）、以及因酮体（酸性）大量增加导致的显著酸中毒（禁食24小时后）。酸中毒会进一步导致骨骼分解，钙和镁流失。
生酮饮食与酸度
对于生酮饮食，其产生的酮体不会导致像长时间禁食那样显著的酸中毒。然而，如果同时摄入大量动物蛋白，则会产生显著的酸中毒。嘉宾已就此发表过两篇综述论文。
如果尿液pH值低于或等于6（在高动物蛋白饮食下通常如此，嘉宾自己的尿液pH值常在5左右，比中性pH 7酸100倍），则表明存在酸中毒。这是因为食用动物蛋白后，肝脏会将其氧化为硫酸，产生氢离子（酸）和硫酸根。约80%的氢离子会被体内的碳酸氢盐中和，导致碳酸氢盐水平急性下降，身体在约四小时内变得更酸。这种酸性环境会酸化骨骼周围的间质液，导致破骨细胞分解骨骼。
著名的Bellevue研究（一项为期一年的肉食研究，参与者为北极探险家Stefansson和Anderson）证明了这一点。研究期间，参与者处于显著的负钙平衡状态，Anderson一年内钙流失达34000毫克，其中32000毫克只能来自骨骼（因为身体其他部位可供流失的钙只有约2克，99%的钙储存在骨骼中）。这证明了高动物蛋白饮食确实会分解骨骼。此外，还有数十项其他研究也显示，在高动物蛋白饮食下，骨骼分解标志物上升，骨骼形成标志物下降。
这并不意味着从标准美国饮食转向肉食饮食后骨骼健康不会改善。对于那些原本蛋白质摄入不足的人来说，转向肉食（高蛋白）后，骨骼密度反而可能增加，因为低蛋白饮食比高蛋白饮食带来的低度酸中毒对骨骼的危害更大。关键在于，高动物蛋白饮食带来的酸负荷最好通过碳酸氢盐或水果蔬菜来抵消。
肝脏释放的氢离子被自身碳酸氢盐中和后，肾脏会重新产生这些碳酸氢盐以恢复身体的缓冲能力，但同时也会产生等量的酸（氢离子）并将其排入尿液。因此，尿液中的酸性物质实际上反映了食用蛋白质后身体产生的酸负荷。不能仅看血液pH值，因为它通常只在正常范围内轻微波动，而正常范围本身可能就偏酸。尿液pH值是更直接的指标。
嘉宾提到，一位名叫Carnivore JT的肉食倡导者曾试图反驳他，并公开了自己的血液检测结果，其CO2水平为23（碳酸氢盐占CO2的95%，意味着其碳酸氢盐低于22，临床上属于偏低），这反而证明了他自己存在低度酸中毒。
关于肉类酸性问题的讨论现状
嘉宾指出，很少有人像他这样深入讨论肉类的酸性问题。他曾邀请一些知名的肉食倡导者（如Shawn Baker, Ken Berry, Anthony Chafee）讨论这个话题，但有些人（如Chafee）并未回应。他认为，这是因为这个观点揭示了动物蛋白的一个负面影响，与他们长期推广的理念相悖。嘉宾强调，他自己也以动物性食物为主，也不愿承认过量食用动物蛋白有负面影响，但事实是，就像碳水化合物和脂肪一样，动物蛋白也可能过量。
嘉宾解释，肉类导致酸负荷是因为其富含硫氨基酸（蛋氨酸和半胱氨酸），肝脏氧化这些氨基酸会产生硫酸。
高动物蛋白摄入还可能导致肾脏超滤。由于氨基酸、尿素和酸负荷的激增，肾小球滤过率（GFR）可能增加50%。有研究表明，这会导致年轻男性尿液中白蛋白排泄量增加一倍以上。虽然对于肾储备良好的健康肾脏，短期内可能问题不大，但长期高动物蛋白摄入（若未用碳酸氢盐抵消酸负荷）可能损害肾脏，尽管目前只有为期一周的研究数据。
肉食饮食的长期影响与个体差异
关于肉食饮食导致健康恶化的时间表，嘉宾表示尚不清楚，因为目前最长的肉食研究只有12个月。根据这12个月的负钙平衡数据，他推测可能需要10到20年才能在骨密度扫描中观察到临床可见的钙水平下降。
然而，如果从低蛋白的标准美国饮食转向高蛋白的肉食饮食，并配合力量训练，骨密度反而可能改善。这种改善能维持多久才会被钙流失抵消，可能需要20或30年，这还取决于具体的饮食构成（不仅仅是肌肉肉和脂肪，是否包含内脏）。
如果肉食饮食中包含足够的乳制品（提供钙质），则负钙平衡的问题会大大减轻。有些长期（如60年）坚持肉食饮食的人，同时也饮用生乳和乳制品，似乎并未出现明显的骨骼脆弱问题。因此，关键在于，如果只食用肌肉肉为主且钙质不足的肉食饮食，至少在一年内会处于负钙平衡状态。Stefansson和Anderson的研究在一年结束时，每天仍在流失约175毫克钙。这表明身体不像对待钠那样能在一两周内迅速适应并停止钙的流失。
新鲜肉类与骨汤对酸碱平衡的影响
如果食用的是动物死后六小时内的新鲜肉类，由于其中尚存碳酸氢盐，酸负荷问题会减轻。大多数食肉动物在捕猎后会立即食用，甚至在猎物完全死亡前就开始。每公斤新鲜肉类约含1000毫克碳酸氢盐。这不足以完全抵消酸负荷（嘉宾自己每7盎司肉食约补充1克主要含碳酸氢盐的混合物），但能显著减少。
因纽特人的骨骼健康研究也支持酸中毒理论。历史研究表明，与食用标准美国饮食的白种人相比，传统饮食的因纽特女性骨质疏松和骨折的发生要早整整十年。对古代和近代传统饮食因纽特人的骨骼研究均显示其骨骼健康状况较差，有大量椎体压缩性骨折。
嘉宾强调，即使骨骼健康可以通过其他方式（如运动）得到改善，但如果间质液持续酸化，由于所有受体（甲状腺受体、胰岛素受体等）都与间质液接触，且只能在狭窄的pH范围内正常工作，激素功能仍可能受到干扰。并且，诱导酸中毒已被证明会导致胰岛素抵抗。
因此，从最佳健康的角度来看，食用动物蛋白时补充一些碳酸氢盐是有益的。
乳制品与运动对酸碱平衡的影响
如果肉食饮食中包含乳制品，并且进行运动，能否抵消酸负荷？食用足量的钙质可以抵消负钙平衡。但要注意，硬质奶酪（如帕尔马干酪）酸性很强，会带来最高的酸负荷；而牛奶和酸奶则呈中性甚至微碱性。因此，饮用生乳或酸奶可以部分中和酸性，但不能完全中和，同时能提供钙质。即便如此，如果没有补充碳酸氢盐，仍然无法阻止间质液的酸化，骨骼仍会被分解，只是有足够的钙来重建。这种“拆了建，建了拆”的过程可能不会导致骨骼健康下降，但低度酸中毒及其对受体和疼痛（如关节痛，间质液酸化是原因之一）的潜在危害依然存在。
嘉宾推荐一款由SFI生产的名为“Bicarb Formula”的产品，含有碳酸氢钠和碳酸氢钾。大量随机研究表明，给骨质疏松或肾病患者补充碳酸氢钠/钾或柠檬酸盐（在体内转化为碳酸氢盐），可以改善骨密度、骨量和肾脏健康。
不同肉类的酸性程度
鱼肉比红肉更酸，会带来更高的酸负荷。加工肉类的酸负荷更高。蛋黄由于富含硫（大部分氢离子来自硫酸），也是主要的酸负荷来源。因此，硬质奶酪和鸡蛋是酸性最强的食物。其次是加工肉类，然后是普通肉类，再然后是谷物。之后才能通过食物带来碱性。可以通过食用低草酸盐的水果和蔬菜来抵消动物性食物的酸负荷（草酸盐会阻止水果蔬菜中的柠檬酸盐转化为碳酸氢盐）。但需要食用两到三倍量的低草酸盐果蔬才能完全抵消动物性食物的酸负荷。由于嘉宾80-85%的饮食是动物性的，所以他选择补充碳酸氢钠/钾。
补充碳酸氢盐的频率与剂量
嘉宾表示，只要每餐食用超过约四盎司的动物性食物，就可能产生显著的酸负荷，因此他每餐都会补充。当然，具体取决于食物种类，四盎司鸡蛋的酸负荷远高于四盎司牛排。他通常每餐食用约七到八盎司动物性食物，这足以需要用碳酸氢钠/钾来抵消。最好的判断方法是监测尿液pH值，如果低于或等于6，则表明在测量前四小时内存在显著的酸负荷。
关于儿童补充碳酸氢盐
嘉宾表示自己没有给孩子补充碳酸氢盐，部分原因是他妻子可能不允许。而且，孩子们目前动物蛋白摄入量不大，例如他的儿子一次几乎吃不完三盎司肉。他认为，这个问题更多的是在长期（数十年）大量摄入动物蛋白后才会显现，尤其是对女性而言。
嘉宾妻子与碳酸氢盐
嘉宾的妻子动物蛋白摄入量远少于他，并且对这些科学细节不太感兴趣，所以他没有和她深入讨论。
嘉宾研究与实践碳酸氢盐的时间
嘉宾在2021年发表了两篇关于此主题的综述论文，但在此之前大约十年前就开始研究了。他断断续续服用柠檬酸盐和碳酸氢盐大约有六年时间。最初服用柠檬酸盐约一年半，但后来感觉对胃有些刺激（柠檬酸盐是晶体状，不像粉末），除非与足量碳水化合物同服。碳酸氢盐则从未引起问题，所以他现在服用碳酸氢盐。他在过去几年里一直很好地缓冲酸负荷。
他最初害怕与关注者分享这个观点，担心被指责为推销补充剂，所以直到发表论文多年后（大约6-10个月前）才公开谈论。他希望人们理解，这实际上只是一种天然存在于新鲜肉类中的电解质。他曾计算过，一头成年大象体内含有超过2亿毫克的碳酸氢盐或其前体物质（存在于血液、间质液、肉类，主要在骨骼中以碳酸盐形式存在）。狩猎采集者在啃食骨头时也会获得这些能形成碳酸氢盐的物质。
骨汤与骨粉对酸碱平衡的影响
食用骨头（如骨粉）可以获得一些碳酸盐，从而部分抵消酸负荷，具体程度取决于食用量。但嘉宾认为，普通人不太可能通过食用足量骨粉来完全抵消高动物蛋白饮食的酸负荷。他自己食用骨粉主要是为了补充钙质，因为肉食饮食（尤其是只吃肌肉肉）很容易缺钙。每磅半肌肉肉仅含100毫克钙，远低于每日最低生理需求（约150毫克才能维持正平衡），理想摄入量应至少400毫克，最好600毫克。他努力每日摄入500毫克钙，骨粉和每日六盎司草饲酸奶是他的主要钙来源。
内脏不含钙，对缓冲酸负荷也无益。许多人缺铜，每周吃一些肝脏或补充铜是有益的。尽管有人担心铜补充剂的氧化性，但临床研究显示铜补充剂能减少氧化应激，改善血压，可能是因为很多人缺铜。他个人推荐食用肝脏，例如每三天吃一盎司。他自己做得还不够好，会通过补充剂获取铜，但更倾向于从食物中获取。
其他植物毒素（草酸盐、植酸盐、凝集素）
嘉宾认为草酸盐的潜在危害最大。植酸盐则是一把双刃剑，具有抗癌特性，但也可能轻微抑制营养吸收。对于凝集素，他认为研究尚不明确。他承认自己未深入研究植物毒素，主要关注草酸盐和植酸盐，并认为植酸盐比草酸盐更有益且危害更小。
关于种子油（植物油）
大多数非有机、非冷榨的种子油在提取过程中（通常使用高温和己烷）就已经氧化了。食用已氧化的油，在胃酸作用下会进一步氧化，形成具有致癌性的氢过氧化物和醛类。一项为期七年的人体临床研究（Dayton等人）比较了动物性食物与富含Omega-6的饮食，结果显示后者显著增加癌症风险的P值为0.06，略微错过了统计学显著性。NIH的Chris Ramsden对相关随机对照试验的荟萃分析显示，与反式脂肪和饱和脂肪的组合相比，种子油显著增加了全因死亡率。因此，嘉宾认为大多数种子油（尤其在烹饪时）是有害的，没有理由食用它们。
关于LDL胆固醇
传统医学观点认为种子油能降低LDL胆固醇。对于LDL胆固醇本身，嘉宾认为那些声称LDL是“好”的观点是愚蠢的，因为癌症和炎症会降低LDL水平，这才是低LDL与高死亡率相关的原因（反向因果关系）。他不喜欢这种误导性的说法。
另一方面，他也不认为LDL本身有害。动脉粥样硬化斑块通常发生在血流湍急的部位，表明不仅仅是LDL的问题。他认为脂蛋白并非被设计来伤害我们的。但食用Omega-6种子油会导致所有脂蛋白中Omega-6含量增加，使其更容易被氧化。因此，脂蛋白的氧化易感性比LDL的总体水平，甚至比小而密LDL与大而疏松LDL的比例更为重要。
其他健康习惯与技巧
除了饮食和盐，嘉宾还强调其他健康习惯：
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1. 高动物蛋白饮食导致骨骼分解（因酸负荷）：
* 复述中的观点： 新鲜肉类含碳酸氢盐，动物死后6小时，因乳酸积累，碳酸氢盐减少，肉变酸。
* 科学背景： 动物死亡后确实会发生糖酵解产生乳酸，导致pH值下降（肉的成熟过程）。血液中也确实含有碳酸氢盐作为缓冲体系。
* 评估：基本正确。 这个观点在生化层面是有依据的。死后肉类的pH值变化是肉类科学中的已知现象。
* 复述中的观点： 间质液酸化会影响受体功能，干扰激素，并可能导致胰岛素抵抗。
* 科学背景： 细胞和受体的功能确实依赖于适宜的pH环境。严重的酸中毒（如糖尿病酮症酸中毒）确实会严重扰乱生理功能，包括胰岛素作用。
* 争议与证据强度： “轻度”或“慢性低度”酸中毒（指饮食引起的酸负荷）对激素功能和胰岛素抵抗的直接和主要影响，其证据强度和普适性可能不如复述中暗示的那么明确和被广泛接受。胰岛素抵抗的成因非常复杂，涉及遗传、生活方式、炎症、脂肪组织功能障碍等多种因素。
* 评估：有一定理论基础，但其在常见胰岛素抵抗中的主导作用尚需更多证实。 将其作为胰岛素抵抗的“核心原因”之一可能过于绝对。
* 复述中的观点： 最大的迷思是人们将盐视为毒物而非必需矿物质。盐是必需的，摄入量有最佳范围。
* 主流观点： 完全正确。钠和氯是人体必需的电解质，参与多种生理功能。过低或过高的盐摄入都对健康不利。
* 评估：正确。 这个观点与主流科学认知一致。
* 复述中的观点： 多数人每日1.5-2茶匙盐适宜，运动和咖啡会消耗盐分。高强度运动者需更多钠。
* 主流推荐： 不同健康机构对钠的推荐量略有差异，通常建议每日钠摄入量不超过2300毫克（约一茶匙盐）。对于高血压人群，推荐量更低。大量出汗确实会导致钠流失增加。
* 争议： 关于“最佳”盐摄入量一直存在争论，一些研究者认为当前的限盐指南可能过于严格，对某些人群可能弊大于利。但普遍共识是避免极高或极低的摄入。
* 评估：部分正确，但具体推荐量可能与主流指南有出入。 强调运动和咖啡因的消耗是合理的。复述中提到的“最佳范围”可能高于主流指南的上限。
* 复述中的观点： 大部分盐来自加工食品。转向天然食物饮食会导致钠摄入骤降，可能需要额外补盐以避免“酮流感”。
* 主流观点： 正确。加工食品确实是现代饮食中钠的主要来源。大幅改变饮食结构，特别是减少加工食品和碳水化合物，确实可能导致钠和水分流失增加，引发类似流感的症状。
* 评估：正确。 这个观点在营养学上是被普遍接受的。
* 复述中的观点： 健康肾脏能有效排泄多余盐分。盐敏感性是胰岛素抵抗的标志，胰岛素抵抗者增加盐摄入会导致血压升高。
* 主流观点： 基本正确。肾脏确实是调节钠平衡的主要器官。盐敏感性的概念也是存在的，部分人群对盐的升压效应更敏感，这与遗传、年龄、肾功能以及胰岛素抵抗等因素有关。胰岛素确实有促进肾脏钠重吸收的作用。
* 评估：基本正确。
* 复述中的观点： 每日钠摄入超过6000毫克可能导致酸负荷增加和钙流失。
* 科学背景： 高盐摄入确实可能增加尿钙排泄。关于其是否直接导致显著的“酸中毒”，机制和程度可能存在不同解读。氯化钠本身是中性盐，但其在体内的代谢和对电解质平衡的影响是复杂的。
* 评估：有一定道理，特别是关于尿钙排泄增加。 “酸中毒”的说法可能需要更具体的生化解释和证据支持其临床显著性。
* 复述中的观点： 应逐步减少碳水化合物，初期补充额外钠。
* 主流观点： 合理。快速大幅度减少碳水化合物确实容易导致电解质失衡。
* 评估：合理且符合实践经验。
* 复述中的观点： 推荐未精制、无污染的Redmond盐，因其碘含量和避免了精制盐的添加剂和处理过程。
* 客观事实： 不同来源的盐其微量元素含量和潜在污染物确实可能不同。精制盐通常会去除一些矿物质并可能添加抗结剂。
* 争议： 对于“天然盐”是否显著优于“精制盐”的健康益处，科学界的共识尚不明确，主要关注点还是钠和氯的摄入总量。对特定品牌的推荐带有一定主观性。
* 评估：部分基于事实，部分带有主观偏好。 关注盐的纯净度和避免不必要的添加剂是有道理的，但其健康效益差异是否巨大尚待更多证实。
* 复述中的观点： 运动后除了钠，还需补充铬、铜等流失的矿物质，且补充量需为流失量的三倍。
* 科学背景： 汗液中确实含有多种矿物质。这些矿物质的生物利用度各不相同。
* 争议与实用性： 对于大多数进行常规运动的人来说，通过均衡饮食通常可以满足这些微量元素的补充需求。精确计算流失量并按特定倍数补充，对普通人而言操作性不强，且其必要性未被广泛推荐。运动员或极端环境下可能有特殊需求。
* 评估：理论上汗液会流失多种矿物质，但推荐的补充方式和剂量可能过于精细化，对普通人群的普适性和必要性存疑。
* 复述中的观点： 咖啡因导致钠从尿液和汗液中额外流失，并减少盐和水分的吸收。建议喝咖啡前30分钟补充盐和电解质。
* 主流观点： 咖啡因确实有利尿作用，可能导致轻微的钠和水分流失。但对于习惯性饮用者，这种效应可能减弱。咖啡因对电解质吸收的显著负面影响，证据可能不如复述中暗示的那么充分。
* 评估：咖啡因有利尿作用是正确的，但其对电解质平衡的整体影响程度和推荐的干预措施（提前30分钟补盐）的必要性可能存在夸大或缺乏强有力证据。
* 复述中的观点： 胶原蛋白肽能被完整吸收刺激自身胶原蛋白产生，且富含乳清蛋白缺乏的特定氨基酸（甘氨酸、羟脯氨酸）。推荐补充不同类型的胶原蛋白。运动后乳清蛋白和胶原蛋白结合效果更好。
* 主流观点与研究：
* 胶原蛋白肽的吸收和作用： 确实有研究表明小分子胶原蛋白肽可以被吸收，并可能对皮肤、关节等有益。
* 氨基酸谱： 胶原蛋白的氨基酸谱确实独特，富含甘氨酸、脯氨酸和羟脯氨酸。
* 乳清蛋白的优势： 乳清蛋白是优质的完全蛋白质，富含支链氨基酸（BCAAs），对刺激肌肉蛋白质合成非常有效。
* 两者结合： 一些研究初步显示两者结合可能比单独使用更有益于肌肉和结缔组织。
* 评估：关于胶原蛋白的独特氨基酸谱和部分肽能被吸收的观点是正确的。推荐补充多种类型胶原蛋白有一定道理，但其临床效益和剂量仍在研究中。乳清蛋白在增肌方面仍是金标准之一。两者结合的协同效应是值得进一步研究的方向。
* 复述中的观点： 长时间禁食对化疗患者有益（减少副作用）。对普通人，每月或每两月禁食2-3天可能可以，但过于频繁可能导致肌肉流失、矿物质缺乏和酸中毒。
* 主流观点与研究：
* 禁食与化疗： 确实有研究探索禁食在化疗中的潜在益处，但仍处于研究阶段，需在医生指导下进行。
* 自噬： 禁食确实能诱导细胞自噬，这是一个重要的细胞清洁和修复机制。
* 长时间禁食的风险： 正如复述所述，长时间禁食确实存在营养缺乏、肌肉流失、电解质紊乱等风险。
* 评估：对禁食在化疗中作用的描述与现有研究方向一致。对长时间禁食风险的警示是合理的。关于普通人通过间歇性长时间禁食获得显著自噬益处且无风险的最佳方案，科学界仍在探索。
* 复述中的观点： 生酮饮食本身产生的酮体不会导致显著酸中毒（区别于禁食），但如果同时摄入大量动物蛋白，则会产生显著酸中毒。
* 主流观点： 营养性生酮状态下，身体会产生酮体，但通常有代偿机制维持血液pH稳定，不会达到糖尿病酮症酸中毒的危险程度。高蛋白饮食确实会增加酸负荷，如前所述。
* 评估：区分营养性生酮和酮症酸中毒是正确的。高蛋白饮食增加酸负荷也是其一贯观点。
* 复述中的观点： 大多数种子油在提取过程中已氧化，食用后在胃酸作用下进一步氧化，产生致癌物。引用研究表明种子油增加癌症风险和全因死亡率。
* 主流观点与争议：
* Omega-6与Omega-3的平衡： 主流观点更强调Omega-6与Omega-3脂肪酸的平衡，而非完全避免Omega-6（许多种子油富含Omega-6）。过高的Omega-6/Omega-3比例可能促进炎症。
* 氧化稳定性： 多不饱和脂肪酸确实比饱和脂肪酸和单不饱和脂肪酸更容易氧化。加热和不当储存会加速氧化。
* 研究的复杂性： 关于种子油与健康关系的研究结果复杂且存在争议。一些早期研究确实显示了负面关联，但后续研究和对整体饮食模式的考量使得结论并非那么简单。用健康的种子油替代饱和脂肪对心血管健康的益处也有研究支持。
* “致癌”的说法： 将“可能产生致癌物”等同于“食用种子油致癌”需要非常谨慎的证据。
* 评估：关于种子油易氧化和提取过程可能导致氧化的观点有一定道理。但将其完全等同于“有害”并强烈建议避免，与主流营养学建议（强调平衡和选择健康的未精炼植物油）存在较大差异，属于争议性较大的观点。
* 复述中的观点： 不认为LDL本身有害，癌症和炎症导致LDL降低（反向因果）。脂蛋白的氧化易感性比LDL水平更重要，Omega-6使脂蛋白更易氧化。
* 主流观点： 高LDL-C（低密度脂蛋白胆固醇）是动脉粥样硬化性心血管疾病的公认风险因素。降低LDL-C是预防和治疗心血管疾病的重要靶点。
* 氧化LDL假说： LDL的氧化确实在动脉粥样硬化的发生发展中起重要作用。
* 争议： “胆固醇怀疑论者”一直存在，他们质疑LDL-C在心血管疾病中的核心致病作用。但大量临床试验证据支持降低LDL-C的益处。
* 评估：关于癌症和炎症可能导致LDL降低的观察有一定道理（反向因果）。强调脂蛋白氧化易感性的重要性也是合理的。但他对LDL本身致病作用的淡化，与主流医学观点有显著差异，属于争议性观点。
总结性评价：
您提供的复述内容准确地反映了原播客中 Georgi Dinkov 的核心观点。这些观点往往深入到生物化学层面，并对一些主流观点提出了挑战。其中一些论点具有一定的科学依据或理论基础。
然而，许多结论可能显得较为绝对，并且在一些关键问题上与主流科学界更广泛的共识或指南存在较大差异。这种从特定角度（如“生物能量学”或“压力荷尔蒙”）解读复杂生理现象的方式，可能导致对某些因素的过度强调，而忽略了其他重要因素或整体平衡。
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Edit:2025.06.10
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