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@Christian von Uffel : 我在2022年2月患上了慢性疲劳，伴随心悸和消化系统崩溃。我发现自己极度缺乏硫胺素（维生素B1），这阻碍了我的身体产生ATP能量。柠檬酸循环受阻，导致身体机能基本停止。我意识到，环境压力，如黑霉暴露，加上工作和个人压力，共同导致了我的B1缺乏。压力增加了对硫胺素的需求，而霉菌等环境毒素加剧了焦虑，使问题更加严重。为了解决这个问题，我主要遵循了Elliot Overton的硫胺素方案，使用了不同形式的维生素B1，并确保有足够的维生素辅助因子。我建议大家在尝试高剂量B1之前，先进行全面的营养检查，了解自己的维生素水平，避免再喂养综合征的风险。同时，我也强调了从食物中获取维生素的重要性，因为食物中的维生素具有协同效应，能更好地被身体吸收利用。

2022年2月，我遭遇了严重的慢性疲劳，伴随而来的是心悸和消化系统的完全崩溃。 简单的活动，例如爬两层楼梯，都变得异常艰难。我的消化系统似乎停止了运作——蠕动功能失常，导致小肠细菌过度生长（SIBO），进而引发菌群失调（Dysbiosis），最终造成严重的炎症和疼痛。

起初，我以为是胰岛素抵抗或葡萄糖代谢问题导致了疲劳。但深入研究后，我发现问题的根源在于严重的硫胺素（维生素B1）缺乏。硫胺素是柠檬酸循环的关键营养物质，而柠檬酸循环正是人体利用能量的代谢过程。缺乏硫胺素直接导致我的柠檬酸循环受阻，身体无法有效产生ATP，能量供应中断，最终导致身体机能几乎完全停滞，体温也下降。

那么，是什么导致了我的B1缺乏呢？答案是多重环境压力。我的公寓存在黑霉菌，而我当时并不知道这会造成如此严重的后果。此外，工作和个人关系上的压力也雪上加霜。这些压力因素共同作用，导致我的身体无法有效吸收和利用B1。压力不仅增加了对硫胺素的需求，而且霉菌等环境毒素还会加剧焦虑，形成恶性循环，使问题更加严重。 有些人提到汞齐填充物也可能导致类似问题，但我个人接触到的案例中，霉菌暴露导致焦虑和恐慌症的情况更多。

检测霉菌暴露，可以使用Jason Earle的“Got Mold”试剂盒或Michael Rubino的“Home Cleanse”公司的“Dust Test”。后者更侧重于检测家居环境中尘埃中的霉菌类型，这对于了解霉菌在房屋内的生长情况至关重要。一旦发现霉菌问题，需要制定相应的解决方案。我的经验表明，生物素和烟酸的缺乏与霉菌问题（包括皮肤真菌感染）密切相关。因此，我建议首先补充高于推荐摄入量的生物素和烟酸，然后再考虑其他因素。

这与我近期了解到的研究结果不谋而合。Georgie Dinkoff和Thomas Seyfried博士的研究表明，硫胺素（B1）、烟酰胺（B3）和生物素（B7）对啮齿动物的癌症治疗具有显著疗效。 Chris Masterjohn也指出，许多健康过程都依赖于能量。优化柠檬酸循环中的各个步骤，可以有效减轻包括霉菌暴露在内的环境压力带来的影响。

我的康复方案主要基于Elliot Overton的硫胺素方案。该方案建议使用不同形式的维生素B1，从普通的硫胺素盐酸盐(thiamine HCL)开始，逐步过渡到更有效的形式，例如TTFD（四硫胺素）。 但需要注意的是，如果存在严重的缺乏，直接使用高剂量的高效形式的维生素B1存在再喂养综合征的风险，可能会导致病情恶化。 因此，在开始任何补充方案之前，进行全面的营养检查至关重要。

除了B族维生素，我还关注了其他一些因素。例如，减少血液中脂多糖（LPS，内毒素）的含量对慢性健康问题的改善至关重要。虽然我个人没有使用抗生素如多西环素和阿奇霉素，但我对一种新型抗菌肽（由宾夕法尼亚大学Cesar de la Fuentes的研究团队发现）很感兴趣，这种肽似乎能够选择性地杀死革兰氏阴性菌，而革兰氏阴性菌正是产生LPS的主要细菌。

总而言之，克服慢性疲劳需要一个多方面的综合策略。进行全面的营养检测以了解自身缺乏的营养素至关重要，这比自行猜测要有效得多。我推荐Vibrant Health和Genova的全面营养检测。同时，从食物中获取营养素，并注意避免环境毒素，例如霉菌和农药残留（如草甘膦），也是关键。 选择低直链淀粉的米饭（如寿司米）等低过敏性碳水化合物，并谨慎选择糖类，也是我个人的经验之谈。 最后，如果想了解更多关于肠道健康的信息，可以访问我的网站15daygutreset.com。

00:00

Well, today we're going to talk about health with a guest who joins us now. His name is Christian von Uffel. He is a gut health researcher. He's the author of the Digestive Toolkit, and he's someone who explores bioenergetics in general. So thank you for joining us, Christian. Thank you for having me. 语法解析

00:20

So we were just talking beforehand that, you know, there's a lot of wisdom to be found within the paradigm of Ray P and the bioenergetics community. But you, I guess, approach the health space because of some gut issues you were having. Is that right? Yes, that's correct. So tell us a little bit about your background. What was the problem you were having and what did you find as a solution? Yes. So basically in February of 2022, I got pretty sick with chronic fatigue and 语法解析

00:50

I all of a sudden had heart palpitations. What is that? Is that chronic fatigue? Oh, chronic fatigue. Okay. And so basically what happened is I lost energy extremely quickly. I could no longer do basic exercise. Walking up even two flights of stairs was a huge pain. And so my digestive system seemed to basically collapse. What happened basically is that 语法解析

01:19

When you develop chronic fatigue syndrome, you get into what's called peristalsis, which means your digestive system no longer moves food throughout its digestive tract. And then what happens is you develop something called small intestinal bacterial overgrowth, which then sort of leads you down a nasty spiral because basically you develop dysbiosis, which then can hurt other things, including creating a lot of inflammation and pain. 语法解析

01:48

Now, is this related to insulin resistance? Is that something that people feel like is a common thing in American diets? Is fatigue related to inability to process glucose efficiently? Was that what you were having or does that have nothing to do whatsoever with this? No, for me, what it seemed like was actually happening was I developed a severe deficiency of thiamine. 语法解析

02:10

And so through that deficiency, then I was no longer able to process and create the ATP because basically my citric acid cycle was sort of blocked, which is the metabolic process that your body uses to utilize energy. And when you're just really deficient in one of the key nutritional requirements for this enzyme process to actually create energy, you can't do anything. Your body basically shuts down. 语法解析

02:39

You become low body temperature and a whole lot of other problems start to pop out of nowhere. Why were you deficient in B1? Was there a particular diet that avoided the foods with B1 or what was the thing that caused that? No, actually. So I was a combination of environmental stressors. So I was in an environment where I had black mold in my apartment. 语法解析

03:01

And I didn't really know that it was going to cause, you know, severe issues. But I was also stressed personally. I had some recent problems at work. I had some recent just relationship, you know, personal issues. And so it all sort of, you know, wrapped up together in a way that was much more severe and climactic than I would have imagined. Yeah. 语法解析

03:31

So you had mold, you had work stress and personal stress. Yeah. And that was the combination. So it wasn't that you were eating foods lacking in B1 necessarily. No, I was not. It's just that those stress mechanisms were blocking B1 absorption into your body. Is that right? Or is that not the right? Yes. So when you become stressed, it then utilizes more thiamine vitamin B1 than normal. 语法解析

04:00

But when you're experiencing a lot of stress from an environmental toxin, such as mold, or for instance, mercury, both of which would cause lots of anxiety, then they really ramp up and synergize to create a really big problem. A lot of people say that they have big problems with these mercury-based fillings that they had. Is that where that a lot of people's latent anxiety and stress is coming from? 语法解析

04:28

You know, I think that was probably more common about 10 or 15 years ago because the mercury amalgams were much more common back then. I do know there are lots of people who have had cavities in their early 20s or even in their late teens, and those people could have issues with the mercury fillings. However, I'm encountering at least personally a lot more anecdotes where people will talk about exposure to mold. 语法解析

04:52

being what created panic attacks within them and overall anxiety issues. Now, how do you know if you have mold exposure? What is the best? Do you have a kit or something that you recommend that is the best way to find out what is going on with the mold issue? So there are two ways that I know of. I don't know if either are the best, but they're from two people who I consider reputable. So there's a kit called Got Mold from a man named Jason Earle. 语法解析

05:22

He's a really smart man who basically is writing on this topic of mold. And then there's another gentleman by the name of Michael Rubino, who has a company called Home Cleanse, and he has a product there called the Dust Test. Now, I have used the Dust Test. So I have used the product from Jason Earle called Dust. 语法解析

05:48

uh got molds however what that does is it sort of compares the values of mold and types inside the home and outside however the dust test could be a little bit more effective at least based on what i'm seeing because what you're looking for specifically inside a home is to understand what type of mold is going to be in the dust that would be basically uh 语法解析

06:16

feeding into the mold system that you have in your home. Because basically what happens is once you develop mold growth in your home, then it can kind of overtake the environment and form what I would call home dysbiosis, which is you have a breeding ground for mold in your home based on the drywall and the moisture content. And if it starts to develop, you know, a good feeding ground or breeding ground for that mold, then it's going to 语法解析

06:44

it then ramps up with very specific species because the environment is just really attuned to one particular type of mold sort of overtaking all of the rest. So once you find out that you have mold, do you have a recommendation for proper dealing with it? So there are a lot of different strategies that I've been looking into. So far, I don't have the most conclusive protocol yet, but 语法解析

07:14

I am definitely working on a protocol at the moment. What I notice is that there are certain vitamins and minerals that deficiencies of those will then always create mold problems, including fungus on the skin. And that's where people seem to experience jock itch and some other problems. So if we just look at that and sort of like extrapolate, we can see that people, when they have a deficiency of biotin and niacin, 语法解析

07:42

encounter a lot more skin issues, including fungus. So one thing I like to start with in this protocol is just to make sure we get more than the average RDA for that, and then look at other causes and other details afterwards. That's so interesting because, you know, I don't know if you saw recently, I had Georgie Dinkoff on with my friend, Dr. Thomas Seyfried, and he was talking about what he used B1, which is thiamine, like you mentioned, and then B3, 语法解析

08:11

He used niacinamide. I don't know if that has a difference with niacin. And then B7 biotin to do some really effective work on cancer in rodents. So how does that, is there any parallel insights as to why you've mentioned biotin, niacin, and thiamine in relationship to mold? 语法解析

08:33

Yes, there definitely seems to be. It seems like a lot of the different health processes, as Chris Masterjohn might say, are all energy dependent. And so if we sort of look at the citric acid cycle, we can sort of look at a chart of all the interdependencies that our body would be utilizing in order to maximize our cellular energy. And in that process, we do have a number of those B vitamins. Niacin and niacinamide, it's analog form. 语法解析

09:02

are definitely really important in that process. And so if we try to maximize each step along the chain, we can often overcome or at least take into account and try to mitigate any of the environmental exposures we had, including to mold. I mean, if you have three ordinary vitamins and 语法解析

09:24

And he also used aspirin. And he's using those to take out the most lethal, fast, aggressive cancers in these rodent models. And I had another gentleman on this week, Dr. Katanzaro, who is at Neo7 Bioscience using peptides and other modalities, including the B vitamins, to take on cancer. 语法解析

09:51

And I just find it interesting if something can deal with mold as well as cancer and a whole host of things in between, we should be thinking a lot about those B vitamins, not just those three. But why are those three in particular? So why are they coming up in a pattern sense? Help me understand the molecular relationship of those and these environmental stressors. 语法解析

10:17

It seems like what happens is that when certain vitamins become popular, that the other vitamins that are similar to them mechanistically then become like a new fetish. Or basically, since no one's been talking about biotin recently, and maybe, you know, since Elliot Overton's popularity, maybe everyone's now talking about thiamine. 语法解析

10:38

You know, talking about an alternative vitamin such as biotin becomes a little bit more interesting just because maybe people have always thought about it for beauty. Think about it for like improving their hair, skin and nails. You hadn't necessarily thought about its direct relationship to health. Yeah. I just wonder what those three have a relationship with one another that makes them effective for cancer potentially, as well as defense of mold related issues. 语法解析

11:09

Yeah, I would need to look a little deeper into that to understand, I think. Yeah. So you talked about the, you mentioned on your ex account that you have this digestive toolkit and that you were able to cure your chronic fatigue syndrome. Tell me what your kind of protocol is. Is it you use peptides or, you know, you hear about that? That's another thing that's really interesting. 语法解析

11:34

Trindi, everybody's talking about peptides. Sure. No. Yes. I did not use peptides. Peptides are amazingly interesting because they're some of the most powerful tools we can actually use within our arsenal, but there are tools we need to use very selectively because what peptides seem to do is they delegate resources within the human body towards any goal that we want to fixate them on. But 语法解析

12:01

Our body uses peptides very selectively because we don't want to delegate resources to a specific cause without having the nutritional underpinnings. So for instance, if we were going to try to delegate peptides 语法解析

12:14

let's say, resources towards improving our testosterone, it might steal resources from our digestive system or somewhere else. So I have not focused on that, although it's very interesting and I'm trying to understand more about it, including some antifungal peptides, or at least that's how they're spoken about, such as LL37, which is a very interesting compound. 语法解析

12:37

So as far as what I did for my protocol to actually help myself, it was basically following mostly what Elliot Overton has done with his thiamine protocol. Yeah, I'm not familiar with him. Tell us a little bit about that. So Elliot Overton is a popular YouTuber and someone who really advocates on the use of thiamine. So vitamin B1, as people know it as the energy vitamin, is really, really useful for people with a lot of different cellular dysfunction. 语法解析

13:06

And the reason seems to be that we seem to be in an environment that seems to deplete people of vitamin B1 more effectively or quicker than most of the other vitamins that are involved in our ATP reduction and energy process. So I used his protocol, which is basically to use different analogs of vitamin B1, which are more effectively brought into the cell. 语法解析

13:33

And so the way you would do it using his protocol is essentially to start with a thiamine HCL, which is the normal form that people find within vitamins. And then moving on to more potent forms. So long as we 语法解析

13:48

have vitamin cofactors, which can allow us to upramp because there is a risk that is associated with taking a really powerful form of a specific vitamin if you have a severe deficiency. And that's called refeeding syndrome. And what that is basically is when your body sort of presumes it has the ability to then use this vitamin in synergy with other vitamins, which it may not have. And that's not a good position to put our body into. 语法解析

14:17

How would one know if they're doing it wrong? So they might actually feel worse. So if you were to take a really high dose of, say, thiamine in the TTFD form, and you had had a pretty bad… Is that what Thiamax is? That's a popular one you hear about. Yes, exactly. So if you're going to take a really powerful form… 语法解析

14:40

of thiamine after being really deficient you might actually feel worse and you might put yourself into a position where you know potentially you would have some negative health effects and those could be serious i wouldn't necessarily want to speak to exactly what could happen but i would recommend people sort of work with understanding what the thiamine works with meaning mostly magnesium and a few other b vitamins yeah 语法解析

15:07

A lot of people in the more broader health community talk about B12 for years. How can B12 get so much attention for energy? And, you know, you always hear everybody talking about B12 and it's a very mass popular vitamin in the B category. I would say it's probably the most popular B vitamin in terms of singular vitamins for the mass, the masses awareness of it. 语法解析

15:32

Yes. So a lot of people do have issues with methylation and folate and folinic acid and, you know, anything related to folate, I think is pretty interesting, just because there was a lot of controversy, where in the past, we used to recommend women to take folate. 语法解析

15:50

in a specific form that didn't actually help them and instead seemed to induce postpartum depression. And so because we've had folic acid as a previous recommendation, which actually hurt people, and now people know that there is a comparative difference against what we call methylfolate, which is a much more accessible and metabolizable form of that vitamin, then I think we have a perfect contrast that's really good for storytelling. 语法解析

16:18

But I think, you know, in addition to the storytelling, obviously there are many other B vitamins that which are very useful that I think people would really want to understand. So where would you point people to if they want to start identifying if they need to look at these different B vitamins and see if that can help them with chronic fatigue? I'd say firstly, they might want to look at the citric acid cycle charts first. 语法解析

16:44

which might look very overwhelming and complicated at the very beginning. But if that chart is labeled with the B vitamins and magnesium, et cetera, it will sort of show you a roadmap where if you were to sort of cross each of those vitamins off the list, it will improve your energy production. 语法解析

17:05

And you can kind of see by experimenting, by taking a little bit more of say vitamin B1, thiamine, a little bit more magnesium and accessible forms such as magnesium malate. And then you could just go through that chart and then it takes you all the way down to what's called the mitochondrial respiratory chain, where you finish off with maybe taking and consuming a little bit more CoQ10, 语法解析

17:27

And that should bring you much of the way there. Besides that, I would just recommend people to do a nutritional panel that's pretty comprehensive because there are certain vitamins that people will really assume are what they're missing, such as vitamin C, where it's much more likely potentially in today's environment, they might be deficient in vitamin A. Are you a fan of getting the vitamins from your food sources or do you like supplementation? Yes, you always want to get them from food if you can. 语法解析

17:59

mostly because they're synergistic effects that seem to work with both the other vitamins and minerals and fats as you absorb them, as well as some of the compounds they come with, such as bioflavonoids, polyphenols, and fiber. So what are some other things besides the B vitamins that have been generally helpful for you in your journey to overcome gut health? Because 语法解析

18:26

Ray Pete talks a lot about endotoxin, and it sounds like that's where you're getting at here with these polysaccharides. Is that what it is? Yes, lipopolysaccharides. So really, really interesting compound that sounds super abstract and boring. 语法解析

18:45

Uh, but it's, it's a real key to avoid a chronic health issues is to avoid and minimize the amount of LPS lipopolysaccharides that goes in your blood and that you're sort of having in your microbiome in general. A lot of folks in the Ray Peet community have talked about antibiotics like doxycycline and azithromycin. Have those been effective for you for dealing with endotoxin and overgrowth of bacteria in the small intestine? 语法解析

19:14

I've not personally used them, and the reason why is because most antibiotics today are gram-positive selective more so than they're gram-negative selective. So let me break that down what that means. So we have two different types of bacteria generally that are classified by the type of cell wall that they have. Now, gram-positive bacteria have a thin cell wall that are easy to kill using antibiotics. 语法解析

19:40

Gram-negative bacteria, however, have a thick cell wall that are much more difficult to penetrate. And so most antibiotics today are not very good at killing the gram-negative bacteria. Gram-negative bacteria are what produce the LPS, the lipopolysaccharide that causes a lot of health issues and is also called endotoxin. Is there something that's more effective at killing those? 语法解析

20:08

There's a really interesting new peptide that was discovered by a researcher over at the University of Pennsylvania. His name is Cesar de la Fuentes. And his research group and lab over at the University of Pennsylvania basically looked at frogs' proteome, which is basically what sort of proteins the DNA within the frogs will produce. 语法解析

20:30

And he discovered that there was a really interesting antimicrobial peptide that by using some computational analysis, they were able to make slight tweaks to that only seems to kill the bad type of bacteria by class, which is the gram negative bacteria. So it's a very interesting compound. And I'm really excited to see what's going to come from this in the future. 语法解析

20:55

Wow. Well, let's land the plane here. What are some things you're looking forward to and what are some ways to achieve success in this area of chronic fatigue overall for folks? Because there's a lot of people in our audience that deal with this every day and they just accept this as their normal as they get older. But it doesn't have to be that way, apparently. Sure. So first and foremost, I would say that people want to get a comprehensive nutrition panel to see what they're deficient in. 语法解析

21:26

There are a lot of things that you kind of can't guesstimate your way into solving. If you have a severe deficiency in molybdenum, a micronutrient and mineral, if you have a deficiency in boron, vitamin E, vitamin A, a lot of these things are just not easy to guess or to think of off the top of your head. And it's better for you if you have product fatigue syndrome to find out what the answer is instead of trying to guess and figure it out for yourself. 语法解析

21:56

by going to a nutritional or healthcare store and they're just picking items off the shelf. I don't recommend that. I know that's something that I wish I did sooner is just get that blood test or that urine test to figure out. What tests do you recommend for overall nutrient panel? Do you have any ones that you recommend online that people could try? Yes. So Vibrant Health and Genova both have really good comprehensive nutrition panels. I would recommend either of those. 语法解析

22:24

What was that? Either of those? Okay. Anything else you'd like to leave us with? Basically, I think the only thing I could say is if you really care about your gut health and you want to follow on to a program where you work with other people, you can go to 15daygutreset.com where I will be taking people through a 15-day program where they'll be able to talk with other people and take easy action items every day to improve their gut health. 语法解析

22:57

Are you a big fan of sugar and high carbohydrate diets? Definitely high carbohydrates, but not a huge fan of sugar. Now, there is some big differences between sugar types, but people still might want to do carbs over sugar just because it can selectively feed specific types of bacteria more so than you might want. 语法解析

23:21

So you're talking about starches. You prefer to eat starches or grains or. Yes. Yes. So like sushi rice and stuff and wheat and all that. You said sushi rice. Yes. Sushi rice is great. Now, a lot of people in the bioenergetic community are always talking negatively about grains, about, you know, how they have different problems with endotoxin. But in your case, you're saying they're more effective for you rather than sugar. 语法解析

23:50

They're definitely effective. It seems so inscrutable. I don't think anybody will ever figure it out. Yeah. The human body is too complex. These infinite, you know, infinite debates. You look at all the science papers and one group tells you don't ever touch starches. The other one says, oh, that's the better one than sugars. 语法解析

24:11

Yeah. So starches and carbs can be great for you so long as you have the sufficient number or amount of B vitamins and the minerals you need to process them and work with them. But there are environmental toxins that come with that exposure. So for instance, if you were going to be eating lots of wheat, you then would bring in glyphosate, which is definitely negative. So what do you recommend for healthy carb sources? 语法解析

24:40

Healthy carbs can be hard. I'd say either sushi rice, so long as those people are getting enough vitamin B1. Why sushi rice? Do you mean the way they put vinegar with it or the actual grain of rice? No, sushi rice is really low in a protein called amylose. Okay. And amylose can be really hard on people with the most sensitive digestion. So that's why I personally use sushi rice is because it's really low in amylose. 语法解析

25:07

Otherwise, if you used a more resistant starch, you might have difficulty digesting. Now, not everyone has that issue. In fact, most people are probably totally fine with a higher amylose content starch. But if you have a very sensitive gut, I would recommend you a low amylose starch. And what sugars do you feel to be most conducive for increasing gut problems or not helping gut health? 语法解析

25:37

So sugars, do you think should people be careful about with this? Xylitol is definitely one. It's very effective at killing off bacteria in the oral microbiome, but it seems to work selectively killing off some of the more beneficial microbiome and bacteria in the gut. 语法解析

25:57

So I wouldn't recommend people to consume a lot of that. Zorbitol is another, mannitol. There are a number of artificial sugars that are really useful in very specific circumstances, but overall are just generally bad for your gut because they act like weak antimicrobials and antibiotics. And you don't want to use 语法解析

26:19

weak forms of either of those. You want to use them very selectively. What about fruit juice or table sugar, cane sugar, honey, milk sugar? I'd say dextrose is probably your best bet amongst all those. There's definitely some… What are the best sources for dextrose for people? Honestly, just use the powder. You can buy it off of Amazon and it's pretty easy to mix into things. If you're going to consume it, I would just recommend you consume it slowly. 语法解析

26:49

just because you don't want to spike your sugar and insulin. Are you a fan of orange juice like rapide and milk sugar and that kind of thing? I am, but people who have sensitive stomachs might get some negative effects just if there's pulp in it or some people don't tolerate it quite as well as you might hope. Well, thanks again for coming on and where can people join you for your gut health journey? 语法解析

27:16

Sure. So they can join at the 15 day gut health reset.com. So that's 15 day gut health reset.com. And 15 is the number 15. Thank you for your time, Christian. I appreciate you coming on. Thank you, David. 语法解析

27:50

Bye. 语法解析

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今天嘉宾是克里斯蒂安·冯·乌费尔。他是肠道健康研究员，著有《消化工具包》，并且还探索生能领域。

大卫提到之前交流时了解到，在生能领域，像雷佩特相关的理念中蕴含着很多智慧。而克里斯蒂安进入健康领域，是因为自身遭遇了一些肠道方面的问题。于是大卫询问克里斯蒂安能否分享一下他的相关经历。

克里斯蒂安讲述道，在2022年2月的时候，他患上了慢性疲劳症。他突然出现了心悸的症状，就是心脏跳动异常，能明显感觉到心脏的搏动。他进一步解释，自己当时能量流失速度极快，连基本的运动都无法完成。像爬两层楼梯这样的日常活动，对他来说都成了巨大的负担。而且，他的消化系统似乎也彻底崩溃了。具体来说，当患上慢性疲劳综合征时，会出现一种叫肠蠕动减弱的情况，也就是食物在消化道内的正常推进受到阻碍。接着，又会引发小肠细菌过度生长，这进一步导致菌群失调。而菌群失调会带来一系列不良后果，比如产生大量炎症，引发身体疼痛等。

大卫问这种情况是否和胰岛素抵抗有关，在美国饮食中，胰岛素抵抗是不是比较常见，疲劳是不是和身体无法高效处理葡萄糖有关，克里斯蒂安是否也是这种情况。

克里斯蒂安表示并非如此。他解释说，自己是因为严重缺乏维生素B1（也就是硫胺素）。由于这种缺乏，他的身体无法正常处理并生成三磷酸腺苷（ATP），而ATP是身体利用能量的代谢过程——三羧酸循环中的关键物质。当身体极度缺乏参与这一关键酶过程的营养元素时，身体的各项机能就会受到影响，甚至陷入停滞，他的身体温度也随之降低，还出现了很多其他问题。

为什么会缺乏维生素B1呢？是不是饮食中缺少富含B1的食物？

克里斯蒂安否认了这一点，他说明原因是多种环境压力因素共同作用的结果。一方面，他所居住的公寓里有黑霉菌，当时他并不知道这会带来严重的健康问题。另一方面，他个人也面临着较大压力，工作中遇到一些难题，感情生活也出现了一些状况。这些压力因素相互交织，产生的影响比他预想的要严重得多。

是不是因为霉菌、工作压力和个人压力的综合作用导致缺乏B1？

克里斯蒂安解释说，当人处于压力状态时，身体对硫胺素的需求会比正常情况下更多。而且，像黑霉菌这样的环境毒素，以及汞等，都会极大地增加身体对硫胺素的消耗。他提到，很多人会因为牙齿填充物中含有汞而出现焦虑等问题，不过在他接触到的案例中，更多人反映暴露在霉菌环境中会出现恐慌发作和整体焦虑症状。

如何判断自己是否受到霉菌暴露的影响，有没有什么好的检测方法？

克里斯蒂安介绍了两种他认为比较可靠的检测方式。一种是由杰森·厄尔推出的试剂盒“Got Mold”，杰森·厄尔在霉菌研究领域很有见解。另一种叫“Dust Test”。克里斯蒂安表示自己使用过“Dust Test”，还提到他曾用过杰森·厄尔的产品，他解释说，“Got Mold”试剂盒主要是对比家中和室外霉菌的含量情况，而“Dust Test”能更精准地检测出家中灰尘里具体存在的霉菌类型，因为当家中出现霉菌生长时，会以干墙和湿度为条件，形成类似“家庭菌群失调”的环境，也就是为特定霉菌提供适宜的生存环境，使其大量繁殖。所以通过“Dust Test”能更好地了解家中霉菌的具体情况。

如果检测出家里有霉菌，应该如何处理？

克里斯蒂安表示目前还没有非常成熟有效的处理方案，但他正在研究相关内容。他发现一些维生素和矿物质的缺乏会引发霉菌问题，比如生物素和烟酸缺乏会导致皮肤出现真菌感染，像股癣之类的问题。所以他建议在处理霉菌问题时，首先要确保摄入高于日常推荐摄入量（RDA）的生物素和烟酸，然后再去考虑其他因素。

大卫提到乔治·丁科夫和托马斯·塞弗里德博士使用硫胺素（B1）、烟酰胺（B3的一种形式）和生物素治疗癌症的相关研究，问克里斯蒂安对这几类维生素与霉菌问题之间关系的看法。

克里斯蒂安表示确实存在一定关联。他解释说，人体的各种健康过程，从能量代谢的角度来看，都是相互依赖的。以三羧酸循环为例，在这个过程中，多种B族维生素都参与其中，硫胺素、烟酸和生物素都是其中重要的组成部分。如果能在这些关键环节做好补充，就有可能克服或缓解因环境暴露（如霉菌）带来的健康问题。

为什么是这三种维生素，它们之间有什么分子层面的联系使得它们对癌症和霉菌问题都有效果？

克里斯蒂安表示需要更深入地研究才能给出准确答案。不过他也提到，当某些维生素受到关注时，与之机制相似的其他维生素也会随之受到重视。比如生物素，过去人们更多是因为它对美容的作用（如改善头发、皮肤和指甲状况）而了解它，而没有充分认识到它对健康的直接影响。

关于他的《消化工具包》以及他治愈慢性疲劳综合征的具体方案。

克里斯蒂安表示自己没有使用肽类物质进行治疗。虽然肽类是非常强大的工具，但身体对肽类的使用非常谨慎，因为如果身体没有足够的营养基础，就随意调配资源用于特定目标（比如提高睾酮水平），可能会导致资源从其他重要部位（如消化系统）被挪用，从而引发其他问题。他提到自己关注到一种名为LL - 37的抗真菌肽，但目前还没有将其作为主要治疗手段。

克里斯蒂安详细讲述了自己用于改善健康状况的方案，主要是参考了埃利奥特·奥弗顿的硫胺素补充方案。埃利奥特·奥弗顿是一位在网络上推广硫胺素使用的博主。硫胺素也就是维生素B1，被称为“能量维生素”，对很多存在细胞功能障碍的人都很有帮助。这是因为现代环境更容易导致人体缺乏维生素B1，进而影响ATP的产生和能量代谢过程。克里斯蒂安按照奥弗顿的方案，先从普通的硫胺素盐酸盐（HCL形式）开始补充，这种形式是常见于维生素补充剂中的。当身体适应后，再逐渐过渡到更有效的活性形式，但在这个过程中需要注意，如果身体严重缺乏硫胺素，直接使用高剂量的特定活性形式可能会引发“再喂养综合征”。这是一种身体在突然获得大量营养时可能出现的代谢紊乱状况，因为身体原本以为自身具备利用这些营养物质的能力，但实际上可能并不具备，从而给身体带来不良影响。

如何判断补充硫胺素是否过量？

克里斯蒂安解释说，如果过量补充高剂量的硫胺素（比如TTFD形式），尤其是在身体严重缺乏的情况下，可能会感觉更糟，甚至可能出现一些严重的负面健康影响。他建议在补充硫胺素时，要同时考虑与之协同作用的营养元素，比如镁以及其他B族维生素。

大卫提到在大众健康认知中，维生素B12因其在能量代谢方面的作用而备受关注，很多人都知道它，并且过去曾有过关于维生素B12不同形式的推荐争议。

克里斯蒂安对此表示认同，他还提到除了B12，还有很多其他B族维生素也非常重要，但大众往往没有充分认识到。他建议人们可以先从了解三羧酸循环图表入手，虽然这个图表乍一看很复杂，但如果图表上标注了B族维生素和镁等元素，就可以清晰地看到各个营养元素在能量产生过程中的作用。通过逐步补充这些营养元素，比如先增加维生素B1、硫胺素，再补充容易吸收的镁（如柠檬酸镁），一直到最后摄入辅酶Q10，就能在很大程度上改善能量代谢状况。此外，他还建议人们进行全面营养检测，因为很多人会错误地认为自己缺乏某些营养元素，比如以为缺乏维生素C，而实际上可能更缺乏维生素A。

在谈到饮食方面时，是更倾向于从食物中获取维生素还是通过补充剂？

克里斯蒂安表示，当然最好是能从食物中获取，因为食物中的营养成分具有协同作用，与其他维生素、矿物质以及脂肪一起吸收时效果更好，而且食物还含有生物类黄酮、多酚和膳食纤维等有益化合物。不过，他也提到有些情况下可能需要通过补充剂来满足身体需求。

大卫提到雷佩特经常谈论内毒素的问题，克里斯蒂安表示自己也很关注，并且提到脂多糖（LPS）是导致慢性健康问题的关键因素之一，应该尽量避免其进入血液和在体内大量存在。

托马斯·塞弗里德博士推荐的抗生素（如多西环素和阿奇霉素）是否对处理内毒素和小肠细菌过度生长的问题有效果？

克里斯蒂安解释说，他没有使用过这些抗生素，因为现在大多数抗生素主要是针对革兰氏阳性菌，对革兰氏阴性菌的效果较差。而革兰氏阴性菌具有较厚的细胞壁，比较难以被抗生素穿透，正是这类细菌会产生脂多糖这种内毒素。

是否有更有效的对抗革兰氏阴性菌的方法？

克里斯蒂安分享了一个新发现，宾夕法尼亚大学的塞萨尔·德拉富恩特教授的研究团队通过对青蛙的蛋白质组（即青蛙DNA产生的蛋白质集合）进行研究，利用计算分析对其中一种抗菌肽进行了微小调整，使其能够有选择性地杀死革兰氏阴性菌。这是一种非常有潜力的化合物，克里斯蒂安对其未来的应用充满期待。

在谈到碳水化合物和糖类的选择时，克里斯蒂安表示他总体上偏爱高碳水化合物，但不太喜欢精制糖。他解释说不同类型的糖对肠道健康的影响不同，虽然目前对于糖类的具体差异还存在很多争议，但他个人认为淀粉类食物相对更适合一些。他以寿司米为例，说明像寿司米这样直链淀粉含量低的食物更适合肠道敏感的人，因为直链淀粉较难消化，而寿司米低直链淀粉的特点能减少消化负担。不过他也指出，大多数人可能对直链淀粉含量较高的食物也能较好地消化。对于人工甜味剂，如木糖醇、山梨醇等，克里斯蒂安认为它们虽然在一些特定情况下有用，但总体上对肠道健康不利，因为它们具有类似弱抗菌剂和抗生素的作用，可能会破坏肠道菌群平衡，所以不建议大量食用。对于果汁、蔗糖、蜂蜜和乳糖等，他建议可以选择D - 葡萄糖粉作为能量补充来源，并且要注意缓慢摄入，避免血糖和胰岛素水平急剧上升。他还提到橙汁和奶糖，虽然他自己喜欢，但有些人可能因为肠胃敏感而不太适应。

最后，克里斯蒂安介绍了自己的15天肠道健康重置计划， 他希望通过这个计划，让参与者能够与其他人交流互动，并通过每天简单的行动步骤来改善肠道健康。

在节目的结尾，双方互相致谢，结束了这次关于健康的深入交流。

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播客开场与嘉宾介绍 (00:00 - 00:20)

主持人 David 欢迎听众，并介绍本期嘉宾 Christian von Uffel。

• Christian von Uffel (以下简称 Christian)：肠道健康研究员，著有《消化工具包》(Digestive Toolkit)，同时也是生物能量学 (bioenergetics) 领域的探索者。

Christian 的健康问题背景 (00:20 - 00:42)

• David 提到，在 Ray Peat 和生物能量学社群中有很多智慧，但 Christian 进入健康领域似乎是因为自身的肠道问题。
• Christian 确认了这一点。

Christian 详细描述其健康问题与初步解决方案 (00:42 - 01:48)

• 发病时间：2022年2月。
• 主要症状：
  • 慢性疲劳 (Chronic fatigue)。
  • 突然出现心悸 (heart palpitations)。
  • 精力急剧下降，无法进行基本锻炼，甚至上两层楼梯都非常困难。
  • 消化系统几近崩溃。
• 核心问题：
  • 发展为慢性疲劳综合征 (chronic fatigue syndrome)。
  • 出现肠道蠕动停止 (peristalsis)，即消化系统无法正常推动食物通过消化道。
  • 继而发展为小肠细菌过度生长 (Small Intestinal Bacterial Overgrowth, SIBO)。
  • SIBO 导致恶性循环，出现生态失调 (dysbiosis)，引发炎症和疼痛。

疲劳与胰岛素抵抗的关系 (01:48 - 02:39)

• David 提问，Christian 的疲劳是否与胰岛素抵抗或葡萄糖代谢效率低下有关，因为这在美国饮食中很常见。
• Christian 的核心病因：他认为自己的问题主要源于严重的硫胺素（维生素B1）缺乏。
  • 由于B1缺乏，他的柠檬酸循环（身体利用能量的代谢过程）受阻，无法有效产生ATP（能量）。
  • 当这个关键酶促过程缺乏必需的营养素时，身体基本关闭，体温降低，并出现其他各种问题。

导致B1缺乏的原因 (02:39 - 03:31)

• David 询问B1缺乏是否因为饮食中缺乏含B1的食物。
• Christian 的回答：并非饮食问题，而是多种环境压力源的组合：
  • 公寓内有黑霉菌 (black mold)。
  • 个人压力：近期工作问题和人际关系问题。
  • 这些因素叠加，导致了比他预想中更严重和集中的健康问题。

压力与B1吸收的关系 (03:31 - 04:28)

• David 追问，是否是压力机制阻碍了B1的吸收。
• Christian 的解释：
  • 压力状态下，身体会比平时消耗更多的硫胺素 (B1)。
  • 当同时遭遇环境毒素（如霉菌、汞）带来的压力时，这些因素会协同作用，加剧问题。汞和霉菌都会引发大量焦虑。
• David 提到汞合金填充物（补牙材料）的问题，询问这是否是许多人潜在焦虑和压力的来源。
• Christian 认为，汞合金问题在10-15年前更普遍，现在相对少见。但他个人接触到的更多案例是，霉菌暴露是引发恐慌发作和整体焦虑问题的原因。

霉菌暴露的检测 (04:28 - 06:44)

• David 询问如何检测霉菌暴露。
• Christian 推荐了两种他认为可靠的方法：

  1. Got Mold Kit：来自 Jason Earle。这个试剂盒通过比较室内外的霉菌含量和种类。
  2. The Dust Test：来自 Michael Rubino 的 Home Cleanse 公司。Christian 认为这个测试可能更有效，因为它专门分析室内灰尘中的霉菌类型，这能反映室内霉菌的滋生情况。
• 室内霉菌的滋生机制：一旦霉菌在室内生长（通常与石膏板和湿度有关），会形成“家庭生态失调”，特定种类的霉菌会因环境适宜而占据主导地位。

处理霉菌问题的策略 (06:44 - 07:42)

• David 询问发现霉菌后如何处理。
• Christian 表示他正在研究多种策略，目前尚无最终定论的方案。
• 他的观察：某些维生素和矿物质的缺乏，总是会导致霉菌问题，包括皮肤真菌感染（如股癣）。
• 初步方案：他认为，生物素 (biotin) 和烟酸 (niacin) 的缺乏与皮肤真菌问题密切相关。因此，他的方案首先是确保这两种维生素的摄入量超过平均推荐膳食供给量 (RDA)，然后再处理其他原因和细节。

B族维生素（B1, B3, B7）与健康问题的关联 (07:42 - 09:24)

• David 提到最近与 Georgie Dinkoff 和 Thomas Seyfried 博士的谈话，Georgie 用 B1（硫胺素）、B3（烟酰胺，不确定与烟酸的区别）和 B7（生物素）以及阿司匹林，在啮齿动物模型中有效地对抗癌症。
• David 进一步提到本周与 Neo7 Bioscience 的 Katanzaro 博士的对话，他也使用肽类和其他方法（包括B族维生素）来治疗癌症。
• Christian 的观点：这些B族维生素与霉菌问题之间确实存在联系。许多健康过程都是能量依赖的（引用Chris Masterjohn的观点）。通过观察柠檬酸循环图，可以看到这些B族维生素在细胞能量产生过程中的相互依赖关系。烟酸/烟酰胺在其中非常重要。通过优化这个链条上的每一步，可以克服或减轻环境暴露（包括霉菌）的影响。

为何特定B族维生素（B1, B3, B7）受到关注 (09:24 - 11:09)

• David 追问为何这三种B族维生素（B1, B3, B7）在霉菌和癌症等问题上反复出现，它们之间是否存在分子层面的关联。
• Christian 的推测：
  • 可能是因为某些维生素变得流行后，机制上相似的其他维生素也会成为新的“热点”。
  • 例如，由于 Elliot Overton 的推广，硫胺素 (B1) 目前备受关注。
  • 而生物素 (B7) 过去主要与美容（头发、皮肤、指甲）相关，其直接的健康益处可能未被充分认识，因此讨论它会显得更有趣。
• Christian 承认需要更深入地研究这三种维生素之间的具体分子联系。

Christian 慢性疲劳综合征的治疗方案 (11:09 - 12:37)

• David 提到 Christian 在其X账户上提到的“消化工具包”以及他治愈了慢性疲劳综合征，并询问其具体方案，是否使用了肽类 (peptides)。
• Christian 的回答：
  • 未使用肽类。他认为肽类是非常强大的工具，但需要非常有选择性地使用，因为它们会将身体资源导向特定目标，可能以牺牲其他系统（如消化系统）为代价，前提是身体有足够的营养基础。
  • 他对肽类（包括LL37等抗真菌肽）感兴趣并正在研究。

Elliot Overton 的硫胺素方案 (12:37 - 14:17)

• Christian 的主要治疗方案：基本上遵循了 Elliot Overton 的硫胺素方案。
• Elliot Overton 介绍：一位受欢迎的 YouTuber，大力倡导使用硫胺素 (B1)。
• 硫胺素的重要性：B1被称为“能量维生素”，对许多细胞功能障碍的人非常有用。原因似乎是现代环境更容易导致B1缺乏（相比其他参与ATP产生的维生素）。
• Overton 方案的核心：使用不同类似物形式的B1，这些形式更容易被细胞吸收。
  • 从常见的硫胺素盐酸盐 (thiamine HCL) 开始。
  • 然后转向更有效的形式。
• 辅因子与再喂养综合征的风险：
  • 在使用B1时，需要确保有足够的维生素辅因子。
  • 如果严重缺乏某种维生素，突然大剂量补充强效形式，可能导致“再喂养综合征”(refeeding syndrome)。这是因为身体可能错误地认为它有能力将这种维生素与其他可能缺乏的维生素协同作用。

如何判断硫胺素补充是否正确 (14:17 - 15:07)

• David 询问如何知道硫胺素补充是否过量或不当。
• Christian 的回答：可能会感觉更糟。例如，在严重缺乏后，服用大剂量TTFD形式的硫胺素（Thiamax是一种流行的TTFD产品），可能会出现负面健康效应，甚至可能很严重。
• 建议：应了解硫胺素的协同营养素，主要是镁和一些其他B族维生素，并配合使用。

B12 为何广为人知 (15:07 - 16:18)

• David 提到B12多年来因其与能量相关的功效而备受关注，可能是大众最熟知的单一B族维生素。
• Christian 的解释：
  • 许多人确实存在甲基化、叶酸、亚叶酸等相关问题。
  • 叶酸相关的争议：过去推荐女性服用的特定形式叶酸不仅无效，甚至可能诱发产后抑郁。现在人们知道甲级叶酸 (methylfolate) 是更易吸收和代谢的形式。这种对比使得叶酸的故事性很强。
• Christian 认为，除了B12和叶酸，其他B族维生素也非常有用，值得了解。

如何识别B族维生素需求 (16:18 - 17:59)

• David 询问如何帮助听众判断自己是否需要关注B族维生素以改善慢性疲劳。
• Christian 的建议：

  1. 查看柠檬酸循环图：虽然初看可能复杂，但如果图中标注了B族维生素、镁等，就能提供一个路线图，了解如何通过补充这些营养素来改善能量产生。
  2. 进行实验性补充：少量增加B1、镁（如苹果酸镁等易吸收形式）的摄入，观察效果。
  3. 关注线粒体呼吸链：最后可以考虑补充辅酶Q10 (CoQ10)。
  4. 进行全面的营养检测：找出确切的缺乏项，而不是猜测。例如，人们常以为缺乏维生素C，但现代环境下可能更容易缺乏维生素A。
• David 询问 Christian 是否倾向于从食物中获取维生素还是通过补充剂。
• Christian 的回答：如果可以，总是优先从食物中获取。因为食物中的维生素与其他营养素（矿物质、脂肪、生物类黄酮、多酚、纤维等）存在协同作用。

B族维生素之外对肠道健康有益的因素 (17:59 - 19:14)

• David 提到 Ray Peat 经常谈论内毒素 (endotoxin)，并询问 Christian 的看法。
• Christian 的观点：
  • 脂多糖 (Lipopolysaccharides, LPS)：这是一种听起来抽象但非常关键的化合物。避免和最小化血液中及微生物组中的LPS含量，是避免慢性健康问题的关键。
• David 提到 Ray Peat 社群中有人谈论使用抗生素（如强力霉素、阿奇霉素）来处理内毒素和SIBO，并询问 Christian 是否有效。
• Christian 的回答：他个人未使用过。原因是目前大多数抗生素对革兰氏阳性菌的选择性高于革兰氏阴性菌。
  • 革兰氏阳性菌 vs. 革兰氏阴性菌：两者细胞壁结构不同。革兰氏阳性菌细胞壁薄，易被抗生素杀死。革兰氏阴性菌细胞壁厚，更难被渗透。
  • LPS的来源：革兰氏阴性菌是产生LPS（内毒素）的主要来源。
  • 因此，现有抗生素对清除产生LPS的细菌效果不佳。

更有效清除革兰氏阴性菌的方法 (19:14 - 20:55)

• David 询问是否有更有效杀死革兰氏阴性菌的方法。
• Christian 介绍的新发现：
  • 宾夕法尼亚大学研究员 Cesar de la Fuentes 的实验室发现了一种来自青蛙蛋白质组的有趣抗菌肽。
  • 通过计算分析对这种肽进行微调后，它似乎能选择性地杀死革兰氏阴性菌这类“坏”细菌。
  • Christian 对这一发现的未来应用充满期待。

对慢性疲劳患者的最终建议 (20:55 - 22:24)

• David 请求 Christian 给出针对慢性疲劳患者的总体建议。
• Christian 的核心建议：

  1. 进行全面的营养检测：找出确切的缺乏项（如钼、硼、维生素E、维生素A等），这些很难凭猜测发现。对于慢性疲劳综合征患者，查明原因比自行尝试更重要。
  2. 推荐的检测机构：Vibrant Health 和 Genova 都有很好的全面营养检测套餐。
• David 确认了机构名称。

Christian 的15天肠道重置计划 (22:24 - 22:57)

• Christian 提到，如果听众关心肠道健康并希望参与一个与他人互动的项目，可以访问 15daygutreset.com。这是一个为期15天的计划，参与者可以交流并每天采取简单的行动来改善肠道健康。

Christian 对糖和碳水化合物的看法 (22:57 - 23:50)

• David 询问 Christian 是否推崇高糖和高碳水化合物饮食。
• Christian 的回答：
  • ** डेफिनिटली (Definitely) 高碳水化合物**，但不是糖的忠实粉丝。
  • 不同类型的糖之间存在巨大差异。
  • 他更倾向于碳水化合物（而非纯糖），因为碳水化合物可能比纯糖更有选择性地滋养特定类型的有益菌。
• David 追问是指淀粉、谷物等。
• Christian 确认，例如寿司饭、小麦等。
• David 提到生物能量学社群中许多人对谷物持负面看法（如内毒素问题），而 Christian 认为谷物比糖更有效。
• Christian 承认这个问题非常复杂，可能永远没有定论，人体太复杂，科学研究也常有矛盾。

B族维生素与碳水化合物代谢及环境毒素 (23:50 - 24:40)

• Christian 认为，只要有足量的B族维生素和必要的矿物质来处理它们，淀粉和碳水化合物可以对身体有益。
• 但要注意环境毒素的暴露。例如，大量食用小麦可能摄入草甘膦 (glyphosate)，这是有害的。

推荐的健康碳水化合物来源 (24:40 - 25:37)

• David 询问推荐的健康碳水化合物来源。
• Christian 的推荐：
  • 寿司饭 (Sushi rice)：前提是摄入足够的B1。寿司饭的直链淀粉 (amylose) 含量较低。直链淀粉对于消化敏感的人来说可能难以消化。因此，他个人使用寿司饭。
  • 如果消化系统不敏感，高直链淀粉的淀粉（如抗性淀粉）可能没问题。
• David 询问哪些糖类对肠道健康不利或有潜在问题。

对肠道健康不利的糖类 (25:37 - 26:19)

• 木糖醇 (Xylitol)：对口腔微生物组有益（杀死细菌），但似乎会选择性杀死肠道中的一些有益菌。不推荐大量食用。
• 山梨糖醇 (Sorbitol)、甘露醇 (Mannitol) 等糖醇：在特定情况下有用，但总体上对肠道不利，因为它们像弱效的抗菌剂和抗生素。不应滥用。

关于果汁、食糖、蜂蜜、乳糖的看法 (26:19 - 27:16)

• David 询问 Christian 对果汁、食糖、蜂蜜、乳糖等的看法。
• Christian 的推荐：在这些选项中，葡萄糖 (Dextrose) 可能是最佳选择。
  • 获取来源：可以直接购买葡萄糖粉（亚马逊有售），易于混合。
  • 食用建议：缓慢食用，避免血糖和胰岛素飙升。
• David 追问他是否像 Ray Peat 那样喜欢橙汁和乳糖。
• Christian 表示喜欢，但提醒肠胃敏感的人可能会有负面反应（如果汁中的果肉），耐受性因人而异。

播客结尾与信息汇总 (27:16 - 27:50)

• David 再次感谢 Christian 的到来。
• Christian 再次宣传他的15天肠道健康重置计划：15daygutreset.com (数字15)。
• 双方道别。

总结 Christian 的核心观点与建议：

1. 慢性疲劳与B1缺乏：他的慢性疲劳主要源于B1缺乏，而B1缺乏则由环境压力（霉菌）和个人压力共同导致。
2. 霉菌检测与处理：强调检测室内霉菌的重要性，并指出生物素和烟酸缺乏与皮肤真菌问题相关。
3. B族维生素协同作用：认可B1、B3、B7等B族维生素在能量代谢和对抗健康问题中的重要性，但具体分子机制尚需深入研究。
4. 硫胺素补充方案：遵循Elliot Overton的方案，从基础形式开始，注意辅因子，警惕再喂养综合征。
5. 全面营养检测：强烈建议通过血液或尿液检测来确定具体的营养缺乏，而非盲目猜测和补充。推荐Vibrant Health和Genova的检测。
6. 肠道健康与LPS：强调控制脂多糖 (LPS) 对避免慢性健康问题的重要性。
7. 碳水化合物选择：倾向于复合碳水化合物（如低直链淀粉的寿司饭）而非纯糖，认为前者对肠道菌群更有益。警惕某些糖醇对肠道的不利影响。在纯糖中，倾向于葡萄糖。
8. 肽类的潜力与谨慎：认为肽类是强大的工具，但需谨慎使用。

整段对话围绕 Christian 的个人经历展开，从他自身的健康问题出发，探讨了B族维生素、霉菌、肠道健康、糖与碳水化合物等多个话题，并给出了他基于研究和个人经验的见解和建议。

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Edit:2025.05.15

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