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我深入探讨了Ray Pete博士的营养理念，它关注食物如何影响细胞能量、荷尔蒙和整体健康。Pete博士的理念与流行的低碳水化合物、高蛋白饮食不同，它强调支持细胞能量的产生和减少荷尔蒙压力。 他的核心原则包括优先选择易消化的碳水化合物（水果、蜂蜜、奶制品），以促进葡萄糖代谢和减少皮质醇等压力荷尔蒙的产生。他认为碳水化合物有助于降低压力相关的皮质醇激增，例如在剧烈运动后或低血糖时。 他还建议选择饱和脂肪（黄油、椰子油、动物脂肪）而不是多不饱和脂肪（植物油、坚果、种子），因为他认为多不饱和脂肪酸会促进氧化应激和炎症，从而破坏细胞能量的产生。虽然完全避免多不饱和脂肪是不可能的，但他建议尽量减少摄入。 此外，Pete博士强调营养优化，建议关注微量营养素（B族维生素、钙、钾）的摄入。他推荐的食物包括高品质奶制品、柑橘类水果、香蕉、蜂蜜、贝类和白鱼等。 他的理念的核心是提高线粒体呼吸作用（将葡萄糖和氧气转化为ATP），调节荷尔蒙（减少皮质醇，增加孕酮和甲状腺激素），并选择抗炎食物（饱和脂肪和水果）。 为了避免炎症和荷尔蒙紊乱，他建议避免食用植物油、坚果、种子和富含多不饱和脂肪酸的肥鱼。他还建议适量摄入纤维，并优先选择易消化的碳水化合物和蛋白质来源（奶制品、鸡蛋、明胶、贝类）。 总而言之，Pete博士的饮食理念并非严格的饮食方案，而是一个构建饮食的框架，强调营养丰富的食物，以提高细胞能量产生和荷尔蒙稳定性，方法是摄入高糖、饱和脂肪和低纤维食物，并适量摄入蛋白质。

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我最近深入研究了Ray Pete博士的营养理念，它与当前流行的低碳水化合物、高蛋白饮食截然不同，更侧重于食物对细胞能量、荷尔蒙以及整体健康的影响。Pete博士的理念并非一套严格的饮食方案，而是一个构建健康饮食的框架，其核心在于支持细胞能量的产生并减少荷尔蒙压力。

Pete博士的核心原则围绕三个关键点展开：

1. 优先选择易消化的碳水化合物: 我发现他特别强调天然糖类，例如水果、蜂蜜和奶制品。这些碳水化合物能够有效地为身体提供能量，支持葡萄糖代谢，同时减少皮质醇等压力荷尔蒙的产生。他认为，在剧烈运动后或低血糖时，碳水化合物有助于降低压力相关的皮质醇激增，从而维持身体的平衡。

2. 选择饱和脂肪而非多不饱和脂肪: Pete博士主张选择饱和脂肪，例如黄油、椰子油和动物脂肪，而非多不饱和脂肪（植物油、坚果、种子）。他认为多不饱和脂肪酸会促进氧化应激和炎症，从而破坏细胞能量的产生。虽然完全避免多不饱和脂肪是不现实的，因为一些天然食物中也含有，但他建议尽量减少摄入。

3. 营养优化至关重要: 除了宏量营养素，Pete博士同样强调微量营养素的重要性，例如B族维生素、钙和钾。他建议选择营养丰富的食物，以满足身体对这些营养素的需求。

基于以上原则，Pete博士推荐的食物包括：高品质奶制品（其钙含量有助于降低炎症，支持骨骼健康并稳定荷尔蒙）、柑橘类水果（富含维生素C，具有抗炎作用）、香蕉和蜜枣（富含钾，平衡钠并支持细胞能量）、蜂蜜（天然糖分，补充肝脏糖原）、贝类和白鱼（矿物质含量丰富，对甲状腺健康和免疫功能至关重要）。

Pete博士的理念的科学基础在于：

• 提高线粒体呼吸作用: 线粒体是细胞的能量工厂，Pete博士强调提高线粒体将葡萄糖和氧气转化为ATP（细胞能量货币）的效率。他认为，多不饱和脂肪酸、环境毒素和过高的压力荷尔蒙会破坏这一过程，导致疲劳、新陈代谢减慢和慢性疾病。
• 调节荷尔蒙: Pete博士的饮食建议旨在减少皮质醇等压力荷尔蒙，同时增加孕酮和甲状腺激素等保护性荷尔蒙。例如，奶制品中的钙可以降低甲状旁腺激素，从而减少炎症并改善新陈代谢。
• 抗炎饮食: Pete博士提倡抗炎饮食，选择饱和脂肪和水果等抗炎食物，避免植物油、坚果、种子和富含多不饱和脂肪酸的肥鱼等促炎食物。

为了避免炎症和荷尔蒙紊乱，Pete博士建议：避免食用植物油、坚果、种子和富含多不饱和脂肪酸的肥鱼；适量摄入纤维，并优先选择易消化的碳水化合物和蛋白质来源（奶制品、鸡蛋、明胶、贝类）。

Pete博士的饮食理念并非一成不变的食谱，而是一个灵活的框架。它强调选择营养丰富的食物，以提高细胞能量产生和荷尔蒙稳定性，其核心是摄入高糖、饱和脂肪和低纤维食物，并适量摄入蛋白质。 这套理念为优化能量、增强荷尔蒙健康以及探索营养的另一种视角提供了宝贵的参考。

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01:12 我将讨论Ray Pete博士的营养理念，重点关注食物如何影响细胞能量、荷尔蒙和整体健康。

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02:00 Ray Pete博士的饮食理念与低碳水化合物、肉食或高蛋白饮食不同，它侧重于支持细胞能量产生和减少荷尔蒙压力。

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02:20 Ray Pete博士提倡优先摄入易消化的碳水化合物，例如水果、蜂蜜和奶制品，以促进葡萄糖代谢并减少压力荷尔蒙的产生。

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02:55 Ray Pete博士认为碳水化合物有助于降低压力相关的皮质醇激增，例如在剧烈运动后或低血糖时。

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03:37 Ray Pete博士建议选择饱和脂肪而不是多不饱和脂肪，因为他认为多不饱和脂肪酸会促进氧化应激和炎症。

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04:17 Ray Pete博士强调营养优化，建议关注微量营养素的摄入，例如B族维生素、钙和钾。

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05:30 Ray Pete博士的饮食理念的核心是提高线粒体呼吸作用，调节荷尔蒙，并选择抗炎食物。

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06:55 Ray Pete博士的饮食建议并非严格的饮食方案，而是提供一个构建饮食的框架，强调营养丰富的食物。

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07:13 Ray Pete博士推荐奶制品，特别是其钙含量有助于消炎、支持骨骼健康和稳定荷尔蒙。

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08:03 Ray Pete博士提倡食用水果，特别是容易消化的水果，以帮助应对压力、为大脑提供能量并维持荷尔蒙平衡。

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09:10 Ray Pete博士推荐食用蜂蜜，因为它是一种易消化的天然糖，可以补充肝脏糖原，并具有益生元和抗菌特性。

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09:34 Ray Pete博士建议食用贝类和白鱼，因为它们富含矿物质，对甲状腺健康和免疫功能至关重要。

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10:19 Ray Pete博士建议避免食用植物油、坚果、种子和富含多不饱和脂肪酸的肥鱼，因为他认为这些食物会引起炎症和荷尔蒙紊乱。

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11:17 Ray Pete博士建议蛋白质来源应以奶制品、鸡蛋、明胶和贝类为主，因为它们营养成分更均衡。

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11:49 建议逐步实施Ray Pete博士的饮食理念，例如先更换烹饪油，再调整零食选择。

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12:51 Ray Pete博士的饮食理念的核心是提高细胞能量产生和荷尔蒙稳定性，方法是摄入高糖、饱和脂肪和低纤维食物，并适量摄入蛋白质。

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13:19 Ray Pete博士的饮食理念可能对优化能量、增强荷尔蒙健康和探索营养的替代视角有所帮助。

00:01

Hello, and welcome to the get lean and eat clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer, and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. 语法解析

00:25

All right, welcome to the Get Lean, Eat Clean podcast. My name is Brian Grin. I hope you had a great weekend and hope you had a chance to listen to my interview with former FBI Chief of Staff for counterintelligence turned certified holistic health coach, Holly Bertone. We discussed how Holly overcame emotional eating for years, how to stop the cycle of restricting, binging, and beating yourself up, why willpower doesn't work, 语法解析

00:48

when it comes to controlling your eating, and much, much more. So if you haven't already, I highly recommend my interview with Holly Bertone. Now, on today's micro podcast, we are going to get into Dr. Ray Peet and his nutrition philosophy, his perspective on how food can impact cellular energy, hormones, and overall health. And this has been a topic that I think has been trending in the health industry for a 语法解析

01:12

quite a while now. I've had quite a bit of pro-metabolic individuals on my podcast, and I've been basing a lot of my eating around it as well. And so it's always good to revisit this. I get questions surrounding his philosophy. I won't even call it a diet, but his ideas around saturated fats, carbohydrates, polyunsaturated fats. Today, we're going to break it down, get into some of his core principles, and then some foods you could eat that 语法解析

01:37

will be based around his philosophy. So, you know, at the heart of it, really, it comes down to the belief that food should support your cellular energy production and reduce stress at the hormonal level. Unlike certain, I guess you could say diets, low carb carnivore, you know, high protein diets that has been dominating the wellness trends. Dr. P 语法解析

02:00

Pete promoted a different formula based around his research for optimal health. And some of his core pillars when it comes to his dietary philosophy are to prioritize easily digestible carbohydrates. So Dr. Pete advocates for consuming natural sugars, particularly fruits, honey, 语法解析

02:20

and dairy. According to him, these carbohydrates effectively fuel the body by supporting glucose metabolism while reducing stress hormone production such as cortisol. 语法解析

02:31

And, you know, one of the things that Pete talks about was, you know, not necessarily demonizing carbs, which has been sort of this trend that has been going on in the health space for a while now. And carbs can do a lot of wonders when it comes to reducing stress-related cortisol spikes that can happen. After intense exercise, cortisol can rise due to physical stress and consuming carbs post-workout can help 语法解析

02:55

replenish glycogen stores, but also lower cortisol as well. Also, if you're dealing with low blood sugar, hypoglycemia also triggers cortisol release as part of the body's stress response. Eating carbohydrates can help stabilize blood sugar, which is something he talks a lot about preventing this cortisol spike. 语法解析

03:12

So number one is prioritizing easily digestible carbs. We'll get into some of those in a minute. Next is choosing saturated fats as far as cooking in and also consuming over polyunsaturated fats. And saturated fats found in sources like butter, coconut oil, and animal fats are sort of the central tenet of Pete's dietary theory because he was very anti-polyunsaturated fatty acids, seed oils, 语法解析

03:37

which I've done plenty of videos on. So he believed that polyunsaturated fatty acids are harmful in the sense that they promote oxidative stress and inflammation, potentially disrupting cellular energy production. And the thing about polyunsaturated fats is you're never gonna avoid them altogether. They're actually in some natural foods, such as meat and even some fish. 语法解析

03:56

So prioritizing easily digestible carbs, choosing saturated fats over polyunsaturated fats, and also just focusing on nutrient optimization, which is a great way to go about deciding what you're going to eat. I talked about this with Kathleen Stewart, essentially not only looking at your macros, but also your micronutrients and are you getting your B vitamins right? 语法解析

04:17

are you getting enough calcium essential nutrients that dr p talks about were calcium vitamin a potassium recommending foods like high quality dairy even orange juice to meet these these demands so finding foods that tools for balancing your hormones and for supporting your metabolism and one of the ways you can do this is you know if you have like chronometer as you put foods in you know 语法解析

04:40

it'll not only track obviously your macronutrients, but also your micronutrients. And you can sort of see like, well, am I getting enough of these certain nutrients that are recommended as like the daily allowance? So good way to construct a meal is that way. So those are the main three tenets of this dietary philosophy. And, you know, like I said to you before, they're grounded all about, Dr. Pete's theories are all grounded in concepts of maximizing cellular energy production. 语法解析

05:06

emphasizing the critical role of your mitochondria playing in converting glucose efficiently into energy. He also emphasized the critical role that mitochondria play in converting glucose effectively into energy, along with reducing stress and preventing premature aging. So here are three of the main tenets that he talks about when it comes to the science behind his recommendations. One is focusing on improving mitochondrial respiration, which involves 语法解析

05:30

converting glucose and oxygen into ATP. ATP is sort of the body's energy currency. And he argues that toxins from polyunsaturated fatty acids, the environment, increased stress hormones disrupt the process, leading to fatigue, slowing metabolism, and chronic disease. Next is hormonal regulation, something he talks a lot about, and basing foods around their ability to reduce stress hormones, such as cortisol, and boosting protective hormones, such as progesterone and thyroid hormone. 语法解析

05:58

For instance, calcium from dairy may lower parathyroid hormone, reducing inflammation, and improving metabolic health. Number three is focusing on these anti-inflammatory foods and avoiding these polyunsaturated fatty acid heavy foods. So opting for options like saturated fats and fruits. His approach really promotes resilience at the cellular level. So those are the three main tenets there. 语法解析

06:24

behind his recommendations, cellular respiration energy, hormonal regulation, and anti-inflammatory focus. So as far as foods to favor, you know, he never really had a diet per se. It was more of a framework of how to go about constructing one. Some of the specific foods that he talks about incorporating in order to optimize your health. Now, granted, I don't like to make a generalization, so everyone's a little bit different on how different foods affect them. But basing your plate around foods 语法解析

06:55

nutrient-dense foods that really deliver benefits to your cells, I think is a great way to go. And not just cutting out certain macronutrients because someone tells you to. Number one, dairy, which is always a controversial topic. A lot of people like to turn to raw dairy, especially if they are actually sensitive consumers. 语法解析

07:13

to pasteurize dairy, but that's something that you'll have to self-experiment with. Cheese, due to the calcium content, and he was a big believer in the fact that this would play a role in reducing inflammation, supporting bone health, and stabilizing hormones. Now, not everyone reacts the same to dairy, so if you don't tolerate it, totally understandable. I actually tolerate dairy fairly well, so I incorporate this from time to time into my 语法解析

07:36

of my diet. Next is fruits. Fruits he was a big advocate for. And you're actually seeing fruits come back a lot, especially even in the carnivore space. With Dr. Paul Saladino, I know Mark Bell is implementing lots of sugars into his diet. And he talked about the fact of the ease of digestion with fruits. For most of them, some are easier to digest than others. Things like oranges, papaya, mango, with the natural sugars and vitamins in those. Ripe fruit, obviously easier to digest and metabolically supportive. 语法解析

08:03

food as well. It can combat stress, fuel the brain, help maintain hormonal balance. So he also favored fruits that are actually higher in sugar content, lower in acidity, and lower in irritating fiber. So some examples like for vitamin C, citrus fruits like guava, 语法解析

08:18

kiwi mango you know can help lower inflammation support collagen production so vitamin c is a big one potassium like bananas dates melons balances sodium and supports cellular energy and then lastly like b vitamins especially ripe fruits they can aid in energy metabolism as well so i like to incorporate some of those i i do love having bananas throughout the day blueberries raspberries big fan of those as well pineapple from time to time next is honey 语法解析

08:46

And this is something you see a lot of people utilize as well who are trying to implement easily digestible carbohydrates. Raw honey makes the cut as like a natural sugar that can boost glycogen stores in the liver. There's a lot of other benefits like prebiotics to nourish beneficial gut bacteria, also antimicrobial properties as well. So you'd want to make sure you sort of choose a raw and unfiltered organic honey. 语法解析

09:10

And I've been actually using raw honey for quite a bit now. Typically, I'll have that with like a Greek yogurt, experimenting with a lower fat Greek yogurt, trying to keep my fat content not crazy high and add in some of these beneficial carbohydrates. Next, he talks a lot about, you know, shellfish, whitefish, mainly actually staying away from the fattier fish that are higher in polyunsaturated fatty acids. I've talked about this with Jay Feldman on the podcast. 语法解析

09:34

in the past. So things like shellfish, whitefish, shrimp, oysters, mussels, they have great mineral content, high in nutrient-dense foods, iodine, zinc, selenium, things that are tough to get from certain foods. And these are essential for thyroid health and even immune function as well. 语法解析

09:51

You know, as far as foods to avoid, we've talked about them already. Vegetable oils, nuts, seeds, fatty fish that are high in polyunsaturated fatty acids are sort of the top of his avoid list. He argues that these fats are unstable, highly susceptible to oxidation, leading to inflammation, hormonal disruption, and reduced cellular efficiency at the mitochondrial level. So, as I've said to you a bunch in the past already, if you could avoid cooking in vegetable oils, that would be great, and not going crazy with nuts and seeds and vegetables. 语法解析

10:19

other items such as fatty fish that are really high in polyunsaturated fatty acids is something Dr. Pete really stood by. Also not getting too crazy with fiber. Fiber obviously is in a lot of the fruits, but I think if you're having a lot of raw greens and spinach, which are high in anti-nutrients, whole grains can, for some people, tax digestion and gut health. So depending on the individual, you want to sort of try to find these easily digestible carbohydrates and 语法解析

10:47

And raw vegetables can not always… 语法解析

10:50

agree with a lot of people when it comes to gut health. So maybe stick to more like fruits or fruit juices, or even rice is a great one. White rice is a great one as well. When it comes to protein sources, he wasn't totally adverse from having muscle meats, but he talks about how they have a high phosphorus content and lack of balanced nutrients. And he recommends more so getting your proteins from dairy, eggs, gelatin, and shellfish, mainly for their nutrient profile. 语法解析

11:17

But having muscle meats from time to time is not totally unavoidable when it comes to Dr. Pete's philosophy. I think he just leaned more towards dairy eggs, gelatin, and shellfish when it came to protein. 语法解析

11:32

protein sources. So as far as implementing Dr. Pete's principles into your lifestyle, I think I would just start slow and take a few of his philosophies one thing at a time. One of them could be just swapping your cooking oils for butter or coconut oil to reduce the PUFA exposure. I think that could be 语法解析

11:49

a good place to start. And then maybe taking some snacks that you would have maybe had instead of like nuts and seeds and transitioning over to fresh fruit and maybe some raw honey. And if something that if dairy is something that does agree with you, maybe start incorporating a little bit of dairy into, you know, maybe like a low fat cottage cheese, 语法解析

12:07

or a Greek yogurt is a great place to start. Maybe limiting yourself with raw greens and just lightly cooking your vegetables. Another thing you can dive into if you haven't already is explore some mineral-rich seafood, things like oysters, shrimp, some whitefish from time to time, if this is something that you haven't done already. So I think the key is just to slowly implement some of his philosophies if this is something that you want to try out. I've had plenty of guests on the podcast today 语法解析

12:31

to discuss these as well. The main thing to take is that a lot of his philosophy is rooted in science of increasing cellular energy production and hormonal stability and based around high sugar, incorporating some saturated fats and a lower fiber approach and I would say moderate protein. So whether you're looking to optimize energy 语法解析

12:51

enhance hormonal health, or simply just explore an alternative perspective on nutrition, I definitely think diving into Dr. Pete's philosophy may be beneficial and offer a ton of insights of how to balance your hormonal health, thyroid health, and increase energy production. If you have any questions regarding Dr. Pete's philosophy, feel free to reach out to me at brian at briangrin.com. And I look forward to talking with you later in the week with another great interview. Thanks so much for listening and have a great rest of the day. 语法解析

13:19

Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show notes at briangrin.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again, and have a great day. 语法解析

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今天的微播客中将探讨雷佩特博士的营养哲学，以及他对食物如何影响细胞能量、激素和整体健康的看法。

我认为这个话题在健康行业已经流行了一段时间。我的播客里有很多促代谢的人，我的饮食也一直以此为基础。所以，重新讨论这个问题总是有益的。我经常收到一些关于雷博士哲学的问题。我甚至不会称之为饮食，关于饱和脂肪、碳水化合物和多不饱和脂肪的想法。今天将深入分析他的一些核心原则，然后介绍一些基于他的哲学的可以食用的食物。所以，雷博士的核心理念实际上在于，食物应该支持细胞能量生成，并在激素水平上减轻压力。

相对于低碳水饮食，或者说高蛋白饮食，这些饮食一直主导着健康潮流。雷博士基于他对最佳健康的研究，提出了一种不同的方案，他的饮食哲学的核心支柱之一是优先考虑易消化的碳水化合物。因此，雷博士提倡食用天然糖分，尤其是水果、蜂蜜和乳制品。据他所说，这些碳水化合物能够有效地为身体提供能量，支持葡萄糖代谢，同时减少皮质醇等压力激素的产生。

雷博士提到的其中一点就是，不必妖魔化碳水化合物，而妖魔过程在健康领域已经流行了一段时间了。碳水化合物在降低剧烈运动后因压力而产生的皮质醇峰值方面可以发挥奇效。皮质醇会因身体压力而升高，运动后摄入碳水化合物可以帮助补充糖原储备，同时还能降低皮质醇。此外，如果在应对低血糖，低血糖也会触发皮质醇释放，这是身体应激反应的一部分。摄入碳水化合物有助于稳定血糖，这也是他经常谈论的，可以防止皮质醇峰值。

所以，首要的是优先选择易消化的碳水化合物。稍后会讨论其中一些。接下来是烹饪时选择饱和脂肪，以及食用多不饱和脂肪，而不是黄油、椰子油和动物脂肪等来源中的饱和脂肪，这在某种程度上是雷博士饮食理论的核心原则，因为他非常反对多不饱和脂肪酸和种子油，我对此做过很多视频。他认为多不饱和脂肪酸是有害的，因为会促进氧化应激和炎症，从而可能扰乱细胞能量生成。多不饱和脂肪的问题在于，永远无法完全避免。实际上，存在于一些天然食物中，例如肉类，甚至一些鱼类。

所以，优先选择易消化的碳水化合物，选择饱和脂肪而不是多不饱和脂肪，同时注重营养优化，这是决定饮食的好方法。我和凯瑟琳·斯图尔特谈过这个问题，本质上，不仅要关注宏量营养素，还要关注微量营养素，以及是否摄入了B族维生素？摄入了雷博士提到的钙、维生素A、钾等必需营养素吗？推荐的食物，比如优质乳制品，甚至橙汁，都能满足这些需求。所以，找到能够平衡激素、促进代谢的食物。其中一种方法就是，在进食时跟踪营养，不仅会追踪宏量营养素，还追踪微量营养素，这样就能大致了解，是否摄入了足够的每日推荐摄入量中的某些营养素？

所以，构建膳食的最佳方式就是这样。这就是他饮食哲学的三大原则。正如我之前所说，这些原则都是基于雷博士的理论，他的所有理论都基于最大化细胞能量生产的概念，强调线粒体在有效将葡萄糖转化为能量方面发挥的关键作用。他还强调了线粒体在有效将葡萄糖转化为能量以及减轻压力和防止过早衰老方面发挥的关键作用。以下是他在谈到其建议背后的迹象时谈到的三大原则。

一是注重改善线粒体呼吸作用，这涉及将葡萄糖和氧气转化为ATP（ATP是人体的能量货币）。他认为，多不饱和脂肪酸中的毒素以及环境中增加的压力激素会扰乱这一过程，导致疲劳、代谢减慢和慢性疾病。

二是激素调节，他经常谈论这一点，根据食物降低皮质醇等压力激素和促进孕酮和甲状腺激素等保护性激素的能力来选择食物。例如，乳制品中的钙可以降低甲状旁腺激素水平，减少炎症并改善代谢健康。

三是关注抗炎食物，避免食用富含多不饱和脂肪酸的食物。因此，选择饱和脂肪和水果等食物。他的方法确实在细胞层面上增强了韧性。

所以，这些就是他建议背后的三个主要原则：细胞呼吸、能量、激素调节和抗炎。

至于推荐的食物，他实际上并没有制定具体的饮食计划，而是一个关于如何构建饮食计划的框架，他提到了一些可以优化健康的具体食物。当然，我不喜欢一概而论，每个人对不同食物的影响都略有不同，但我认为，选择营养丰富、真正对细胞有益的食物，是很好的选择。不要因为有人告诉你要优先摄入乳制品就断掉某些宏量营养素，乳制品一直是一个备受争议的话题。很多人喜欢吃生乳制品，尤其是对巴氏杀菌乳制品过敏的人。但奶酪中含有钙，要自己试验一下。

他坚信，乳制品有助于减轻炎症、维持骨骼健康和稳定激素。每个人对乳制品的反应都不一样，所以如果不耐受，完全可以理解。其实我对乳制品的耐受性还不错，所以我会不时地在饮食中加入一些。

接下来是水果。他是水果的大力倡导者，而且你会看到水果的回头率很高，尤其是在保罗博士的荤食领域。我知道马克 Mark Bell在他的饮食中加入了很多糖，他谈到了水果易于消化的事实，大多数水果比其他水果更容易消化。像橙子、木瓜、芒果这样的水果，由于这些成熟水果中含有天然的糖分和维生素，显然更容易消化，也有助于代谢。

水果 可以对抗压力，为大脑补充能量，帮助维持激素平衡。所以他也偏爱含糖量较高、酸度较低、刺激性纤维较少的水果。比如说，像番石榴、猕猴桃、芒果这样的柑橘类水果，可以帮助降低炎症，促进胶原蛋白的生成。维生素C含量很高，钾含量也很高，比如香蕉、枣、甜瓜，钠含量均衡，可以支持细胞能量。最后，B族维生素，尤其是成熟的水果，可以帮助能量代谢。所以我喜欢在水果中加入一些B族维生素。我喜欢全天吃香蕉。我也很喜欢蓝莓、覆盆子。偶尔也会吃菠萝。

接下来是蜂蜜，你会看到很多人在摄入易消化的碳水化合物时也会食用蜂蜜。生蜂蜜就像一种天然糖，可以促进肝脏糖原的储存。还有很多其他好处，比如益生元可以滋养有益的肠道细菌，还具有抗菌特性。所以得确保选择未经过滤的有机生蜂蜜。我其实已经用生蜂蜜很久了。通常我会搭配希腊酸奶一起吃，也会尝试低脂希腊酸奶，尽量控制脂肪含量不要太高，并添加一些有益的碳水化合物。

接下来，他讲了很多关于贝类和白鱼的内容，主要是避免食用脂肪含量较高、多不饱和脂肪酸含量较高的鱼类。我以前和杰伊·费尔德曼谈过这个问题。贝类、白鱼、虾、牡蛎、肌肉等富含矿物质，营养丰富，富含碘、锌、硒等营养物质，这些营养物质很难从某些食物中获取，对甲状腺健康甚至免疫系统功能都至关重要。

至于要避免的食物，我们已经讨论过了，植物油、坚果、种子、富含多不饱和脂肪酸的肥鱼等，都是他建议避免的。他认为这些脂肪不稳定，极易氧化，会导致炎症、激素紊乱，降低线粒体水平的细胞效率。所以，正如我之前多次说过的，如果可以避免使用植物油烹饪，那就太好了，不要过度食用坚果、种子和其他富含多不饱和脂肪酸的食物，比如肥鱼。

雷博士非常赞同这一点。另外，不要过度摄入纤维，很多水果中都含有纤维，但我认为如果吃很多像生绿叶菜和菠菜这样的食物，富含抗营养素，那么全谷物对某些人来说可能会对消化和肠道健康造成负担。所以，根据个人情况，需要尝试找到这些容易消化的碳水化合物，而就肠道健康而言，生蔬菜并不总是适合很多人。所以，多吃水果、果汁甚至米饭是个不错的选择。说到蛋白质来源，白米饭也是不错的选择。他并非完全反对食用瘦肉类食物，但他指出瘦肉类食物磷含量高，营养成分不均衡，因此建议多吃一些钙。

所以，从乳制品、鸡蛋、明胶和贝类中获取蛋白质主要是为了它们的营养成分。但就雷博士的理念而言，偶尔吃点瘦肉类食物并非完全不可避免。我认为他只是更倾向于从乳制品、鸡蛋、明胶和贝类中获取蛋白质。所以，就如何将雷博士的原则融入到自己的生活方式中而言，我认为我应该循序渐进，一点一点地学习他的一些理念。其中之一可能是用黄油或椰子油代替种子油，但要减少多不饱和脂肪酸的摄入。我认为这可能是一个不错的起点。然后，或许可以吃一些零食来代替坚果和种子，过渡到新鲜水果和一些生蜂蜜。

如果你喜欢乳制品，或者说，你觉得适合吃乳制品，不妨吃低脂奶酪或希腊酸奶，这是一个很好的开始。你也可以选择生吃蔬菜，或者稍微煮一下蔬菜。如果你还没有尝试过，还可以尝试一些富含矿物质的海鲜。比如牡蛎、虾，偶尔吃点白鱼。

所以我认为关键在于，如果你想尝试的话，就慢慢地实践他的一些理念。我邀请了很多嘉宾来播客讨论这些理念。最重要的是，他的很多理念都植根于提高细胞能量生成和激素稳定性的科学原理，并以高糖、低纤维的方式摄入一些饱和脂肪为基础。我会建议适量摄入蛋白质。

所以，无论是想优化能量、增强荷尔蒙健康，还是只是想探索营养学的另一种视角，我都认为深入了解雷博士的理念可能大有裨益，并能提供大量关于如何平衡激素健康、甲状腺健康和提高能量生成的真知灼见。

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@Brian Gryn : 我在本期播客中探讨了糖在Ray Peat饮食哲学中的作用。我了解到，糖在适当的情况下可以对健康有益，尽管这与常见的健康观念相悖。根据Ray Peat的理论，正确来源和使用的糖是代谢健康、能量和长寿的关键。身体主要依靠葡萄糖，当葡萄糖不足时，身体会通过压力激素分解蛋白质和脂肪来获取能量，这可能对身体造成长期损害。适量摄入糖分有助于维持能量、减少压力激素并支持甲状腺健康。我推荐的水果是糖的良好来源，同时提供纤维、维生素和抗氧化剂，且果糖的代谢方式与加工食品中的果糖不同，有益于肝脏健康。生蜂蜜富含酶、矿物质和抗氧化剂，有助于消化，具有抗菌和抗炎作用，且易于吸收，有助于维持血糖稳定。纯蔗糖对肝脏的压力小于高果糖玉米糖浆，少量摄入可以补充糖原，且不含加工甜味剂中的添加剂。因此，我认为糖不是敌人，它可以是Ray Peat饮食中的有益工具，来自水果、蜂蜜甚至少量白糖的糖可以帮助你保持活力，减少压力，并保持新陈代谢的正常运转。

在本期播客中，我深入探讨了糖在健康，特别是Ray Peat 饮食哲学中的作用。这与许多流行的健康观念相悖，但Peat 博士的研究表明，正确来源和适量摄入的糖，实际上是代谢健康、能量水平和长寿的关键。

打破迷思：糖并非洪水猛兽

长期以来，糖被妖魔化，被认为是导致糖尿病等疾病的罪魁祸首，应该尽量避免。然而，Peat 博士的观点恰恰相反。他认为，身体的主要能量来源是葡萄糖。当身体缺乏葡萄糖时，会启动应激机制，通过释放皮质醇等压力激素来分解蛋白质和脂肪以获取能量。这种长期处于分解代谢的状态，反而会对身体造成更大的损害，例如抑制甲状腺功能。

因此，适量摄入合适的糖分，可以维持稳定的能量供应，减少压力激素的分泌，并支持甲状腺的健康运作。

优质糖分的来源：并非所有糖都一样

Peat 博士推荐的糖分来源并非那些加工食品中的精制糖，而是以下几种：

• 水果: 成熟的水果，例如橙子、芒果和枣子，是天然的糖分来源。它们不仅提供糖分，还富含纤维、维生素和抗氧化剂。水果中的果糖与加工食品中的果糖代谢途径不同，对肝脏健康更有益。如果一开始难以消化水果，可以尝试将其榨汁或打成泥。
• 蜂蜜: 选择未经加工的有机蜂蜜。生蜂蜜富含酶、矿物质和抗氧化剂，具有抗菌和抗炎作用，同时易于吸收，有助于维持稳定的血糖水平。
• 纯蔗糖: 虽然白糖也饱受诟病，但Peat 博士认为，纯蔗糖对肝脏的压力小于高果糖玉米糖浆。少量摄入纯蔗糖可以补充糖原，而不会摄入加工甜味剂中的有害添加剂。

如何正确摄入糖分？

Peat 博士建议将糖分与其他营养物质结合，例如：

• 水果搭配奶制品或奶酪，以蛋白质和脂肪平衡果糖的摄入。
• 在茶或咖啡中加入少量蜂蜜，以抵消咖啡因可能带来的压力。
• 在自制甜点中使用少量白糖，代替人工甜味剂。

避免误区：两个关于糖的常见误解

• 糖会导致糖尿病: Peat 博士认为，糖尿病的成因更多地与慢性压力和不良的代谢状态有关，而非单纯的糖分摄入。适量的糖分甚至可以帮助稳定血糖。
• 所有糖都具有成瘾性: 加工食品中的糖分确实经过了精密的加工，更容易让人上瘾。但天然食物中的糖分，例如水果和蜂蜜中的糖分，并不会产生同样的多巴胺反应。问题不在于糖本身，而在于食品工业对糖分的加工和滥用。

结论：糖并非敌人，而是可被有效利用的工具

总而言之，在Ray Peat 饮食哲学中，糖并非敌人。来自水果、蜂蜜甚至少量白糖的优质糖分，可以成为维持能量、减少压力和保持新陈代谢正常运转的有益工具。关键在于选择正确的糖分来源，并适量摄入。 记住，倾听你身体的反馈，找到最适合自己的摄入方式。

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00:24 本播客旨在帮助中年男女优化健康，重塑年轻体魄。

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00:48 建议听众回顾关于Ray Peat饮食哲学的450集节目。

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01:04 本期播客将探讨Ray Peat理论中利用糖来优化甲状腺健康和减轻压力的方法。

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01:27 在适当情况下，糖可能对健康有益，尽管这与常见的健康观念相悖。

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01:45 根据Ray Peat的理论，正确来源和使用的糖是代谢健康、能量和长寿的关键。

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02:01 本期节目将探讨糖如何调节压力、促进甲状腺功能和维持代谢。

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02:27 身体主要依靠葡萄糖，当葡萄糖不足时，身体会通过压力激素分解蛋白质和脂肪来获取能量，这可能对身体造成长期损害。

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02:51 适量摄入糖分有助于维持能量、减少压力激素并支持甲状腺健康。

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03:13 水果是糖的良好来源，同时提供纤维、维生素和抗氧化剂，且果糖的代谢方式与加工食品中的果糖不同，有益于肝脏健康。

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03:40 生蜂蜜富含酶、矿物质和抗氧化剂，有助于消化，具有抗菌和抗炎作用，且易于吸收，有助于维持血糖稳定。

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04:06 纯蔗糖对肝脏的压力小于高果糖玉米糖浆，少量摄入可以补充糖原，且不含加工甜味剂中的添加剂。

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04:28 可以通过将水果与奶酪或牛奶搭配，或在茶或咖啡中加入蜂蜜，甚至在自制甜点中加入少量白糖来享受糖。

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04:46 避免工业甜味剂如高果糖玉米糖浆，并注意身体对糖的反应。

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05:03 糖尿病更多是由于慢性压力和不良代谢状态引起的，而非糖本身，适量的糖反而有助于稳定血糖，减少压力激素。

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05:28 天然糖分如水果或蜂蜜不会像加工垃圾食品那样引起多巴胺的过度释放，问题在于公司如何制造和扭曲糖。

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05:55 糖不是敌人，它可以是Ray Peat饮食中的有益工具，来自水果、蜂蜜甚至少量白糖的糖可以帮助你保持活力，减少压力，并保持新陈代谢的正常运转。

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NaN:NaN 感谢听众收听节目，并鼓励他们订阅和分享。

00:01

Hello, and welcome to the get lean and eat clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer, and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. 语法解析

00:24

all right welcome to the get lean clean podcast my name is brian grinn i hope you had a great weekend and hopefully the chance to listen to episode 450 my overview of dr ray pete's uh dietary philosophy and just how focusing on food certain foods can impact your cellular energy your hormones and your overall health so if you haven't already definitely check out episode 450. uh 语法解析

00:48

regarding Dr. Ray Peet and his philosophy. On today's micro podcast, I'm going to get into sugar. Sugar was one of the tools that Dr. Peet has talked about as a way to help optimize thyroid health, reduce stress, 语法解析

01:04

and give you sustained energy. Now, this probably goes against the grain of what you've heard in most of the health camps out there, but you're starting to see a little bit of a switch, and we're going to start talking more and more about it, is sugar on it could actually be beneficial in the right context. Now, it's probably one of the most misunderstood nutrients out there. We've been told it's toxic, it causes diabetes, and that we should avoid it at all costs. 语法解析

01:27

But according to the work of Ray Peet, sugar, when sourced and used correctly, is actually a key player in metabolic health, energy, and even longevity. So today we're diving deep into why sugar is a cornerstone of the Ray Peet diet and the best sources to get it from and how it can actually help 语法解析

01:45

regulate stress, boost thyroid function, and keep your metabolism running smoothly. So let's get into it. First, let's clear something up. Ray Peet wasn't advocating for chugging soda or eating candy bars all day. He emphasized the right kind of sugars in the right amounts to help support your metabolism. 语法解析

02:01

So here's the key idea. Your body runs on glucose. It's the preferred fuel for your brain, red blood cells, and your muscles. When your body doesn't get enough glucose, your body turns to stress hormones like cortisol to break down protein and fat for energy, which actually can be more damaging in the long term. Now, Pete argued that high stress, low carb forces the body into what's called a catabolic state, breaking down tissues and suppressing thyroid function. 语法解析

02:27

Sugar, when consumed properly, helps maintain steady energy, reduces stress hormones, and supports thyroid health. Now, not all sugars are created equal. Here are Ray Peet's top recommended sources. Number one, and you're hearing about it all in the health and wellness space, is fruit. Fruit is coming back. Nature's perfect package, especially, obviously, ripe fruits he talked about. Fruits like oranges, mangoes, dates. 语法解析

02:51

Berries provide sugar, but you're also getting fiber, vitamins, and antioxidants. The fructose in the fruit is metabolized differently than refined fructose in processed foods. It supports liver health when consumed in whole forms. If you have a tough time tolerating fruits initially, perhaps you can blend it up and juice them, and that'll help take some of the fiber out and make it… 语法解析

03:13

even more easily digestible for yourself. Next is honey. I've been implementing honey probably for the last couple years. You want a raw, organic, well-sourced honey. Raw honey is really a superstar. It contains enzymes, minerals, antioxidants that help with digestion, antimicrobial, and anti-inflammatory effects. Pete loved honey because it's easily absorbed and supports a stable blood sugar, which is something Ray Pete really believed in making sure that you maintain a steady blood sugar throughout the day. 语法解析

03:40

Number three might sound crazy, but just sugar, plain white sugar. Yes, it is demonized, but Pete found out that pure sucrose, which is white sugar, is actually less stressful on the liver than high fructose corn syrup, and small amounts can help replenish glycogen without the additives found in many processed sweeteners. Dr. Mercola talks about if you've been low-carb and fasting for a long time and you're just getting into adding back carbohydrates, 语法解析

04:06

can sip on a little bit of sugar water to help ease into the process so here are some repeat approved ways to enjoy sugar one would be fruit with cheese or milk that balances out the fructose with the protein and the fat this is one way of doing it i like to have fruit with some yogurt or maybe some low-fat greek yogurt you could add honey in there as well you could also add honey in 语法解析

04:28

in tea even in coffee this will sort of counteract caffeine's possible stress effects on the body you could also add a little white sugar in some homemade desserts you know it's better than adding artificial sweeteners i would definitely avoid any industrial sweeteners like high fructose corn syrup and always listen to your body if you're feeling jittery or tired after sugar you might 语法解析

04:46

need better timing or just easier way into it. So two big myths with sugar. One, it causes diabetes. Pete argued that diabetes is more about chronic stress and a poor metabolic state than sugar itself. In fact, the right sugars can help stabilize blood sugar by actually reducing your stress hormones. 语法解析

05:03

So two, all sugar is addictive like drugs. This is something that we've heard a lot about in the mainstream. And while processed junk food is engineered to be addictive, things like donuts and candy bars when it comes to processed junk food, but natural sugars in fruit or honey do not trigger the same dopamine overload. The problem isn't the sugar. It's how corporations are manufacturing and distorting it. 语法解析

05:28

so the bottom line is sugar isn't the enemy it can be a beneficial tool in the ray pete diet the right sugars from fruits honey and even a bit of white sugar can help you stay energized reduce stress and keep your metabolism humming if you found this helpful smash like button subscribe for more deep dives into metabolic health and let me know in the comments do you feel better with more natural sugars in your diet thanks for watching and i'll see you later in the week for another great interview thanks so much for listening 语法解析

05:55

Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show notes at briangrin.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again, and have a great day. 语法解析

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Edit:2025.05.15

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