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@Amy Shah : 我发现一些日常食物对情绪和健康有显著益处。例如，奇异果对改善睡眠和情绪有帮助，特别是对于围绝经期女性。带皮食用奇异果还能增加纤维摄入，促进肠道健康。柑橘类水果，如橙子，也能提振情绪，特别适合青少年和儿童。蓝莓则是一种超级水果，它不仅富含黄烷醇，还能够增强认知功能，提高学习和工作效率。十字花科蔬菜，如西兰花、菜花和球芽甘蓝，富含萝卜硫素，具有抗癌和抗氧化作用。为了更好地保留萝卜硫素，我建议在烹饪前将这些蔬菜切开并静置45分钟。此外，藏红花也是一种值得关注的香料，研究表明它具有改善情绪的作用，效果甚至可以与抗抑郁药相媲美。我通常会将藏红花加入冰沙中，以获得其益处。总的来说，选择这些超级食物可以为我们的身体带来多方面的健康益处。

我最近与Amy Shah医生进行了一次深入的访谈，她是一位双认证医师、畅销书作家，也是整合医学领域的专家。这次对话中，她分享了许多关于如何通过日常饮食和生活方式改善健康、提升情绪和延长寿命的宝贵见解。以下是我从这次访谈中总结的一些关键发现，这些日常食物对我们的健康有着显著的益处：

奇异果：睡眠和情绪的守护者

奇异果并非仅仅是一种美味水果，它对改善睡眠和情绪有着令人惊喜的效果。研究表明，奇异果有助于缓解抑郁症状，改善睡眠质量，尤其对围绝经期女性的荷尔蒙平衡大有裨益。更重要的是，带皮食用奇异果能摄入更多纤维，这对于肠道健康至关重要。

柑橘类水果：天然的情绪提升剂

柑橘类水果，例如橙子（特别是少见的“Sumo Citrus”橙子，值得一试），是天然的情绪提升剂。它们富含维生素C和其他营养物质，能够提振精神，尤其适合那些挑食的青少年和儿童。

蓝莓：认知功能的超级助推器

蓝莓堪称超级水果。它富含黄烷醇，具有强大的抗氧化作用，同时还能显著增强认知功能。研究表明，食用蓝莓可以提高学习和工作效率，甚至在考试前食用也能提升短期记忆力。

十字花科蔬菜：抗癌抗氧化的秘密武器

西兰花、菜花和球芽甘蓝等十字花科蔬菜富含萝卜硫素，这是一种强大的抗癌和抗氧化化合物。为了最大限度地保留萝卜硫素，建议在烹饪前将这些蔬菜切开并静置45分钟，然后再进行烹饪。此外，西兰花芽菜的萝卜硫素含量比普通西兰花更高。

藏红花：天然的抗抑郁剂

藏红花是一种神奇的香料，它不仅能为食物增添独特的风味，更重要的是，研究表明它具有显著的抗抑郁作用，其效果在某些研究中甚至可以与抗抑郁药相媲美。我通常会将几根藏红花丝加入到我的冰沙中，轻松摄取其益处。

其他重要发现：

除了上述超级食物，Amy医生还强调了以下几点：

• 区分饥饿和渴望： 渴望通常源于多巴胺通路，而饥饿则是身体对营养的需求。学会区分两者，才能更好地控制饮食。
• 运动的重要性： 规律的运动，特别是自然环境中的步行，对肠道健康、炎症控制、情绪调节和荷尔蒙平衡都有积极影响。她推荐了“日本间歇步行法”：3分钟轻松步行，3分钟快速步行，交替进行。
• 腿部力量训练： Amy医生强调了腿部力量训练的重要性，并推荐了每天每45分钟进行10次自重深蹲，这对于血糖控制和大脑健康都有益处。
• 睡眠的质量： 充足的睡眠对身心健康至关重要。她建议睡前2-3小时避免使用电子产品，并保持卧室凉爽、黑暗。镁和酸樱桃汁是改善睡眠质量的有效辅助手段。
• 黄烷醇的益处： 黄烷醇存在于许多植物中，例如可可、绿茶和苹果。她特别推荐了浓缩的可可提取物，因为它富含黄烷醇，对心血管健康和大脑健康都有益处。

通过选择这些超级食物，并结合规律的运动和良好的睡眠习惯，我们可以为自己的健康保驾护航，拥有更充实、更健康的人生。 这并非仅仅是饮食建议，更是对生活方式的整体提升。

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03:40 奇异果对情绪和睡眠有益，尤其对围绝经期女性。

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04:18 奇异果带皮食用更好，能增加纤维摄入，有益肠道健康。

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05:31 柑橘类水果能提振情绪，适合青少年和儿童。

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06:02 蓝莓能增强认知功能，提高考试成绩。

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06:27 蓝莓富含黄烷醇，具有抗氧化作用，促进血液循环，尤其有益大脑健康。

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06:48 十字花科蔬菜富含萝卜硫素，具有抗癌和抗氧化作用。

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07:10 食用西兰花、菜花、球芽甘蓝前，切开后静置45分钟，有助于保留萝卜硫素。

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08:26 藏红花具有改善情绪的作用，一些研究表明其效果与抗抑郁药相当。

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09:22 我认为芹菜汁被过度炒作了，食用各种蔬菜都能获得健康益处。

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10:29 植物中的化合物能提升人类的健康水平，对心血管、大脑和情绪都有益处。

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11:59 古老的知识与现代科学相结合，才能得到真正经过验证的方法。

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12:38 我更倾向于选择有科学依据，且在历史或东方医学中有所应用的健康方法，比如食用富含黄烷醇的植物。

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13:27 应该注重基础，如锻炼和均衡营养，而不是追求奇异和过于前沿的方法。

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15:44 GLP-1药物是辅助减重的工具，更重要的是进行抗阻训练、摄入蛋白质和步行等。

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17:05 巧克力中的黄烷醇在加工过程中会大量减少或破坏，需要使用浓缩的可可提取物才能获得足够的黄烷醇。

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18:50 饥饿和渴望是两回事，渴望通常与多巴胺通路有关。

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20:50 区分渴望和饥饿是关键，饥饿是身体提醒你摄取营养的周期性模式。

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21:32 可以通过“生蔬菜测试”来判断是真饿还是渴望，即问自己是否想吃一碗蔬菜。

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22:14 有时渴望可能是因为脱水，喝热水也有助于缓解渴望。

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22:52 在我们的文化中，食物经常被用作努力工作的奖励，需要改变这种习惯。

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25:49 咖啡和酒精会扰乱睡眠，需要谨慎摄入。

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27:26 如果要喝酒，就坦然接受第二天的数据不会很好。

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28:46 如果要喝酒，就要选择品质上乘的，并确保它能提升整体体验。

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30:05 遵循“吃到八分饱”的原则，并在饭后散步有助于调节食量。

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33:31 在大自然中活动有助于改善肠道健康、减轻炎症、改善情绪和调节激素。

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35:04 日本间歇步行法，即快走3分钟和慢走3分钟交替进行，能更好地促进心血管和大脑健康，减轻炎症。

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36:48 每隔45分钟做10个自重深蹲，比每天结束时进行30分钟的步行更能有效稳定血糖。

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37:33 腿部力量与大脑健康直接相关。

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38:49 随着年龄增长，保持行动能力和独立性非常重要。

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40:34 为了获得更好的睡眠，我建议中午之后避免摄入咖啡因和酒精，并尽量减少饮酒。

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41:02 睡前两到三小时避免工作、打电话和查看邮件，并尝试进行限时乏食。

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41:26 保持卧室凉爽和黑暗，使用眼罩和耳塞，避免环境光干扰睡眠。

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42:11 我经常使用镁补充剂和酸樱桃来帮助睡眠。

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42:53 我偶尔会使用低剂量褪黑素、甘菊茶或补充剂、L-茶氨酸和缬草根来帮助睡眠，但尽量避免依赖单一方法。

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44:12 COSMOS研究表明，黄烷醇对心血管和大脑健康非常有益，CocoaVia产品中使用的CocoPro就含有这种成分。

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44:45 人们将更加注重通过食物来优化身体，寻找富含黄酮类化合物的食物和饮品。

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45:50 我推荐女性在激素变化期间遵循“30-30-3”原则：早餐摄入30克蛋白质、全天摄入30克纤维、每天摄入三种益生菌食物。

00:00

Welcome to the My Buddy Green podcast. I'm Jason Wachub, founder and co-CEO of My Buddy Green and your host. 语法解析

00:07

This podcast was created in partnership with Cocovia. By 2034, Americans aged 65 and older will outnumber children under 18, a first in U.S. history. Living longer means we have to care for our bodies differently, especially when it comes to brain health. Age, poor lifestyle choices, and screen-heavy workdays all chip away at cognitive health. But there are solutions to help. Cocovia Memory and Cocovia Memory and Focus capsules harness the power of cocoflavanols. 语法解析

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00:49

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01:13

spatial memory by 24%, and long-term memory by 14% in as little as 8 to 12 weeks. These supplements are third-party certified by Non-GMO, NSF, and Vegan.org, making them a safe addition to a holistic approach to health. Ready to future-proof your focus? Learn more and try it today by visiting cocovia.com. That's C-O-C-O-A-V-I-A dot com. cocovia dot com. 语法解析

01:37

This episode is brought to you by LifeLock. Not everyone is careful with your personal information, which might explain why there's a victim of identity theft every five seconds in the U.S. Fortunately, there's LifeLock. LifeLock monitors hundreds of millions of data points a second for threats to your identity. If your identity is stolen, a U.S.-based restoration specialist will fix it, guaranteed, or your money back. Save up to 40% your first year by visiting LifeLock.com slash podcast. Terms apply. 语法解析

02:09

What if the secret to feeling energized, balanced, and truly well wasn't hidden in the latest fad diet or complicated biohack, but in ancient wisdom, everyday foods, and a few simple lifestyle shifts? That's exactly what today's guest, Dr. Amy Shaw, is here to unpack. Dr. Shaw is a double board certified physician, bestselling author, and a member of our scientific advisory board here at MindBodyGreen. In today's show, Dr. Shaw shares the science behind 语法解析

02:34

everyday foods that can boost your mood, balance your hormones, and improve your sleep, like kiwi, citrus, and blueberries. We dive into why saffron might be nature's antidepressant, what people get wrong about celery juice, and how ancient food wisdom and plant compounds like flavanols can actually elevate our mood, brain, and health span. Today's show is packed with science, practical tips, and a grocery list. Let's get into it. 语法解析

03:01

So let's start with superfoods. What are your quote-unquote must-have foods that you incorporate into your diet every single day? 语法解析

03:12

Okay, every single day, there's a few things because, you know, every single day is hard. We'll say five days, five days, five days a week. Every single week, because as you know, we're busy some days. Like, for example, one of the things I was going to mention that's a superfood that people might not even know about is kiwi, kiwifruit. I used to say kiwi, but you can't say kiwi. Kiwi means like… New Zealand. Yeah, our friends in New Zealand. So the thing is, is that they've done a bunch of studies that look at 语法解析

03:40

the kiwi fruits for depression, for sleep. And I know for women, like in perimenopause, for example, 40 plus, like mood and sleep are huge issues. And so for someone like me, who's in that stage, this is something I do often to help me sleep. So I'll have it like as a dessert 语法解析

04:00

And it's also a mood booster. Surprisingly, you can eat the kiwi fruit with the skin on. It's actually better for you to eat it with the skin on. There's 50% more fiber. And one of the biggest things that we can be doing for our gut, as you know, is eating more fiber. So kiwi fruit, 语法解析

04:18

before bed, helps with sleep. It's also great to eat just like an apple. You can wash it and eat it like an apple with the skin on. Fantastic. I'm going to try it for dessert tonight. Yeah. I have a whole thing of them. My kids, you know, there's a lot of people actually that have seasonal allergies. If you do, the skin may bother you because there's a pollen food cross reactivity syndrome. And my son has that. So he's like, if it makes your mouth itchy, it's because of the skin. So you can't eat the skin. 语法解析

04:45

You mentioned kids too. It's great for kids because a lot of kids have trouble, including mine, winding down sometimes and getting ready to sleep. So it's, yeah, you can have dessert. It's Kiwi. Yeah, actually. And the other thing my kids are obsessed with right now, I'm not joking. I've been going through all the stores because sumo citrus season has just kind of ended and citrus fruit like 语法解析

05:09

to oranges, for example, are also really great for mood, especially for teens who are maybe pickier or kids that are pickier with their fruit. Oranges, if you've never had a sumo citrus orange, you are missing out. So you should try that. But in general, oranges, citrus fruit are great for as mood boosters too and great for kids. So that's another one. 语法解析

05:31

Blueberries are probably like my desert island fruit, you know, like if I had to pick one fruit because they actually have not only do they have flavonoids that we can talk about later, flavonols, they also boost cognition. In fact, 语法解析

05:47

Kids who eat blueberries like have higher test scores. It can actually boost your cognition within an hour of eating it. So if you have a big test, you want to have blueberries before you have the test. It's literally a superfood. 语法解析

06:02

How many blueberries do you have to eat? I'm signing up for that. Yeah, like a serving of blueberries. I mean, the studies for blueberries are for cognition are pretty robust. And I mean, you know, it's a dark blue fruit so that those flavanol content acts like an antioxidant also like increases circulation, especially for brain health. They've found it to be useful and even in short term use. 语法解析

06:27

So we're covering a lot of fruits. So before we segue to flavonoids and flavanols, let's talk vegetables. What are your must-have vegetables? I honestly love cruciferous vegetables. As you know, broccoli, cauliflower, and Brussels sprouts, they all kind of are in the same family. And these cruciferous vegetables, they have a special compound called cerulean. 语法解析

06:48

sulforaphane. That is really an anti-cancer, antioxidant compound. And one of the tricks I have for that is either to use broccoli sprouts because they have much more sulforaphane than the traditional broccoli. Or if you're going to eat your broccoli or cauliflower Brussels sprouts, cut it and let it sit for 45 minutes before you eat it. 语法解析

07:10

before you actually cook it. And that preserves the sulforaphane in the food even after you cook it. So typically when you cook your vegetables, you're losing a lot of the sulforaphane. So this is a hack to actually keep that intact. I love sulforaphane and more specifically, I love broccoli sprouts. I forget the brand, but it's one of the microgreens, broccoli sprouts. And I buy it all the time and I put it in my smoothie every day and I love it. That's 语法解析

07:38

it. That's a great idea. My kids kind of snack like when I force them, like I say force because they don't necessarily pick it up on their own. They'll snack on it like it's like they're eating like a snack. I mean, it doesn't have much of a taste. It's not… No, it's like tasteless. I put it in a smoothie. I don't even taste it. Yeah. 语法解析

07:57

They do that with saffron too. Are you a fan of saffron? It's a spice that has gotten a lot of attention for hormones and gut health and brain health. It's actually shown to be as effective as antidepressants in some studies. So that's another one we sometimes kind of like just take a few threads and throw it into a smoothie or you can just throw it into your mouth actually. There's been a lot of buzz on saffron as it relates to being a mood booster. 语法解析

08:26

Really solid science. Yeah. Saffron has really kind of, it's like that, you know, spices to watch because I think it's coming into the… I feel like that's a new content series for you. Amy's spices to watch. Yeah. Coming soon. You know how everything gets like it's day in the sun, like celery juice and all these things. It's like saffron's kind of in that category coming up soon. Yeah. 语法解析

08:53

Yeah, I'm not into the celery juice, I gotta say. I don't think it's the cure-all, be-all. I think it's way overblown. Sorry, medical medium. Yes, I think there's nothing wrong with it. I think a lot of people who never have had vegetables in that amount, you know, it's a great start. There's nothing magical about it being celery and, you know, that whole thing. I think you could drink a green juice or you can have your vegetables in any way you want and get the benefits. It's just amazing. 语法解析

09:22

the health impact of eating real whole foods and not ultra processed foods. 语法解析

09:28

Yeah, it's, I mean, that I think that part of the flavanol conversation, I think is so interesting. So there are certain vitamins and minerals that we need to survive, as you know, like, you know, magnesium, vitamin D, there are things that we need to survive. But then there are these like plant compounds that are not essential to our survival, but actually enhance our health in many ways. 语法解析

09:55

And so I think that knowing that 语法解析

10:00

somehow, whoever you believe created the universe, like there are plants out there that have compounds in them that actually elevate human life. So both health span and lifespan. I think that's so fascinating that we're just finding out the signs like they don't exist inside of us. We actually have to get them from plants. And, but when we do, it can enhance our cardiovascular health and can enhance our brain health. It can enhance our mood. I mean, it's like, 语法解析

10:29

So fascinating to me that there's like, you know, us humans, we actually need those things to feel good. I mean, things like tea, for example, that's been discovered thousands of years ago. This has flavanols in it. They knew back then that these flavanols, 语法解析

10:45

compounds were making their life better, right? That was used for thousands of years. And same with cocoa and cacao, also thousands of years, people kind of knew that this was giving them brain and health benefits. And so they were using it. Now we're realizing what the science behind it is. So is there, can you talk, is there a difference between flavonoids and flavonols? 语法解析

11:10

Yeah, flavonoids is like the parent of flavonols. So, you know, you might know of epicatechin that's like in green tea, that's a flavonol, but comes from the flavonoid family. So it's just, and we kind of use them interchangeably, but they're just a little different. 语法解析

11:30

And it sounds like everything from brain health, cardiovascular health, like the benefits are great. Yeah. And I think it's to me that the fact that we've known this for thousands of years, but now we're starting to know it through science. I always like it when kind of like that ancient stuff, ancient knowledge kind of meets the modern science because that to me is like tried and true. So a lot of these hacks, right? 语法解析

11:59

And biohacks, you know, that are so popular that we really have zero history and zero research on. I feel very nervous about those because it's not only is it not used in history or, you know, we don't know anything about it from ancient or Eastern cultures or other cultures. We actually… 语法解析

12:19

you know, don't have any research either. And so I personally like to stay where there is science and especially where there's science and there's kind of this either history or Eastern medicine crossover, because I think there's a lot of knowledge there that we haven't yet 语法解析

12:38

tapped on. And so where it crosses is like for something like this, like eating plant compounds that contain something like flavanols. That's where I think we should stay for the most part. The things that we know, like you love to walk, right? Like I feel like walking is 语法解析

12:58

I am sure I can say with confidence because both from history, from blue zones, from research, from personal experience, like I feel good about it. When we talk about some of these very like cutting edge new things, I don't feel as confident because we don't really have all of that kind of 360 information. 100% agree. Don't major in the minors. Major in the majors and exercise and solid nutrition and 语法解析

13:27

and lean on the tried and true before you 语法解析

13:32

try out the exotic and potentially too cutting edge. Yes. That's how I think that's the thing. Like most people are… I had someone talk to me at a party once recently, and they were talking about how they don't believe in, you know, a lot of modern medicine. I was fine with that. You know, that's great. They do a lot of natural things. And she's talking about all these cutting edge things that she's doing and trying. And then she's like… 语法解析

14:00

But the thing that's really hard for me is quitting the smoking. And I was like, wait, what? I was like, you're traveling, doing these exotic, expensive interventions. And the thing that you have not tackled yet, and I know it's very difficult, but I just told her, I'm like, I think that's number one. Before you do anything else, you have to get off. And like, 语法解析

14:26

It was very surprising to me that she didn't really understand that that was on top of the hierarchy. 100%. I see that all the time, unfortunately. It's like, I'm doing NAD drips, but am I actually exercising? No. Am I doing resistance training or walking? No. But I'm doing NAD and the celery juice cleanse, but I'm not really exercising or getting protein. No. 语法解析

14:50

Gotta get the basics. I mean, this is probably controversial, but that's what I see with the GLP-1s all the time. With people who are on GLP-1s that I talk to, often… 语法解析

15:00

people think of it almost like as a swap out for the work that they had to do before, like the exercise and the diet. And I think that that way of thinking is really dangerous because then you are losing weight, but you're losing all this muscle mass and you're not going to get the benefits that you want from that. And you're not going to look better. You're not going to feel better. You're just going to be less powerful. 语法解析

15:24

weight. You know what I mean? It is not a substitute. It is a great tool to assist people in their journey to manage their weight when a lot of things have failed them. But it's almost more imperative to do the resistance training and eat the protein and do the walking, etc. Otherwise, you're going to have the opposite problem of sarcopenia. 语法解析

15:44

I think the tide is hopefully turning as people get more and more knowledge about it. But I think for a long time I was talking to people, patients, people online, followers, readers, who would say, you know, I… 语法解析

15:59

don't really work out that much. I'm not able, I'm not hungry to eat a lot of fruits and vegetables. I'm not getting my protein. And it really was concerning. And I think there's a little more awareness now. So hopefully it's going to move the other way. I think the initial tide was like, you know, get on this as fast as you can. And it was kind of a magic miracle weight loss medication. Now I think people are understanding the true downsides and the upsides of something like that. 语法解析

16:27

Yes. And I want to come back to that, but I also want to spend one more minute on flavanols because cocoa, chocolate, these are things that a lot of people like. 语法解析

16:40

And that there are… So can you talk about chocolate, how frequently you consume it, cocoa, any favorites? Because I think this is… I always love to give people nuggets of information of something they're actually going to enjoy. Well, I think a few years ago, I thought chocolate was a health food. And I was surprised to learn that it's not really a health food. Like even the cocoa flavanols that are in chocolate are often really… 语法解析

17:05

really mostly reduced or destroyed in the processing of like our typical chocolate bar, even our healthy chocolate bars. So you have to use concentrated cocoa extracts to actually get the flavanol content that you need. Like this, there's, Coco Via makes a concentrated extract 语法解析

17:31

cocoa extract that's called Coco Pro. And that is the most concentrated, most effective kind of source of flavanols that you'll get in the market. It's also consistent. So you get the same number of flavanols every time you have it. I think that's surprising to people because most people think, oh, they may have heard of flavanols. Maybe they're not. Maybe they've heard, yeah, you know, chocolate is healthy, but they didn't realize that the cocoa extract 语法解析

17:57

is the flavanols and the cocoa are often destroyed when you make it into something super delicious like a chocolate. 语法解析

18:06

And so using something like a concentrated cocoa extract. So for you, you sound like you have a smoothie. This would be like an amazing thing to put in your smoothie, like the Cocoa Pro. You can just add it and it has a consistent source of high flavanol content. And it's delicious. It's cocoa. No, it is. I'm a big fan of Cocoa View. And I think most people are unaware. So I thank you for pointing that out. Yeah. 语法解析

18:30

And so I want to come back to you because we started going down the GLP-1 path, which I think is interesting because I think there are two main themes that a lot of people struggle with. Myself sometimes at three o'clock when I'm hangry. Cravings. How do we deal with cravings? Cravings. So hunger and cravings are two different things. I think that's something that I… 语法解析

18:50

want people to realize. I think once I realized that my life changed because cravings are often from the dopamine pathway, which we may equate it with like social media, how you close social media and you want to open it again. It's like this urge. Um, and that's what cravings are. It's like this urge. And same thing with if you drink, um, alcohol and people are trying to get off the alcohol or, um, anything that, uh, 语法解析

19:16

video games, dopamine, when it releases, it's almost like this craving of you would get in your car right now, drive across town and do that thing. So get that bag of chips, get that ice cream, get that cigarette, get that bottle of alcohol. Cravings are extremely strong and they go through the dopamine pathway, which is a pathway that 语法解析

19:44

It's almost like when you satisfy a craving, it's almost joy, but mixed with almost discomfort. It's like you're, you know, when you have a bad craving and you have something, it's like, thank God you're satisfying the craving, but you kind of feel bad about it. 语法解析

20:01

And then when you stop, you – and then when you don't have it, you'll get it again. For example, I'll give you an example. If there's something in your house right now that you absolutely love to eat, think of – 语法解析

20:14

a thing of brownies or an ice cream or like a package good and you can't stop thinking about it, it kind of interrupts your thoughts when you're doing some work. It may be so bad that like you run out and you were like, oh my God, I got to go and get it today. That is a sign of a craving. 语法解析

20:34

And so that's something that's different than hunger, which is a cyclical pattern that our body creates that just reminds you to eat for nourishment. And so if you can recognize the difference, that is half the battle. So sometimes… 语法解析

20:50

when I have something I really love in the house, um, especially when it's at home and I'm at home, I will constantly be thinking about it. And in the middle of the afternoon, it's often the best time or late at night. That's typically a time where people want to go for those things. Um, if you can identify that dopamine pathway, then you can modify it. If, if, 语法解析

21:12

If it's a true hunger, then often you can use the raw vegetable test. Like, would you eat a bowl of vegetables right now? Or are you just craving something for the feeling that it gives you, the dopamine burst that it gives you? Interesting. I love that one. It's practical. 语法解析

21:32

Yeah. Like, I mean, you could think of any kind of health food in your mind, like a salad right now. Would you have a salad? Would you have an omelet right now? Or are you just craving that cookie because it gives you that dopamine hit? And it's okay to have dopamine hits. Like everybody's allowed to have desserts here and there, but really identifying that so that if it is getting out of control, you can identify that as not necessarily your body kind of needing that. It's your dopamine system kind of meeting that reward level. 语法解析

21:59

over and over. And maybe going for a sunny walk, playing with your pets or your children can give you a little bit of that dopamine that you're looking for. Also, something that works for me sometimes in the middle of the afternoon is I ask, am I dehydrated? 语法解析

22:14

Like, do I just need to drink more water? Yes. Also hot liquids. For some reason in this research, hot liquids tend to, that's why a lot of people, for me, I used to be like not a big tea drinker in the afternoon. But now I realize that that hot liquid often can give you a little bit of that 语法解析

22:33

craving brush that you need in the middle of the afternoon when you're trying to figure out is it like really hungry hunger or is it cravings and you know again it's also soothing for people I think in our culture we use food as often as a reward for a hard day and so you have to kind of 语法解析

22:52

untrained. I work with a lot of people who are like, you know, part of it's not a medical issue. Sometimes it's just like learned behaviors that we've like our parents used to like, you know, give us rewards as cupcakes. And and now like every time we do something good, we want a cupcake. 语法解析

23:09

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23:26

That's notable because it's the same extract at the same amount as used in the landmark COSMO study of 21,000 adults. The study found that cocoflavanols promote a strong cardiovascular system by supporting vascular function and healthy blood flow. Mix the sugar-free Coco Via cardio health powder into your morning smoothie or take two quick and easy capsules on the go. Either way, you know you're getting heart-healthy support that fits into a well-rounded, holistic lifestyle. Learn more about these special bioactive compounds by visiting cocovia.com. 语法解析

23:55

That's C-O-C-O-A-V-I-A dot com. Yeah. 语法解析

24:00

100%. As a parent, we do that. We find ourselves doing that. And also personally, I love coffee. So I'm drinking, it's 2.30 here in the East Coast, I'm drinking my black coffee. I love that. Black, you're brave to drink coffee in the afternoon because I think for me, if I drink any caffeine, it has to be kind of before noon. So this is like my last chance on the 语法解析

24:24

Pacific's time to get my caffeine in? Either it's because I'm probably due to my size or tolerance. Like I can go pretty late. I won't go past four o'clock generally. Usually I don't go past three. That's kind of like my cutoff, but I sleep fine and my HRV and RHR are great. Like it just, I just, my body can do it. 语法解析

24:45

Yeah, you know, it's a genetic thing to your genetic predisposition, the enzymes that you have to process. Unfortunately, I don't have that. And also, like I mentioned earlier, 语法解析

24:56

you know, the 40 plus, like the perimenopause group, like there's like 70% of women have sleep disturbances and issues with sleep. It's like, I'm doing everything I can at this point to like not keep myself awake at night. Colleen's the same thing. She won't do caffeine later than like 10 a.m. Yeah, she's really into sleep and figuring out her sleep. Yeah, she's working on it for sure. I think that's a… 语法解析

25:22

very common theme that I see when I see women, especially women in their late 30s, 40s or 50s that don't struggle with sleep. I'm like, you are the lucky few. It's literally like that. It's like the majority of people do struggle. So I get it. I won't have caffeine. And things like even alcohol, things like that really mess up my sleep. So I'm always very careful about 语法解析

25:49

Oh, 100% alcohol messes up everything for me and Colleen. Does it mess up your HRV? Oh, yeah. But I rarely drink anymore. And if I do… That's amazing. I feel like the whole generation of people, I mean, we grew up, right, in a culture of drinking, at least I did, and… 语法解析

26:11

Yeah. So it's very strange that so many of us have kind of like gone away from that. I wonder if the young generation, I mean, I know they are going away from alcohol, but it's really interesting to see how alcohol is like kind of like fading away. Well, I think for me, I'm wearing a whoop. I'm wearing an aura ring. 语法解析

26:35

You wear both. I do. I like comparing the data. But I love, whoop's my favorite in that. I love it working out and tracking heart rate zones as I try to like get to zone five and maintain, like, I love it. I'm excited for the new one. Yeah, I'm going to get the new one. I'm getting the new one. Yeah. Yeah. It looks incredible. But if you are passionate about, you know, maximizing your health span and performance, 语法解析

27:02

Like the numbers don't lie. And I think it's okay too. Like I think I've, it's a little bit of a mindset shift where if I'm going to like have a late dinner or have a glass of wine or a margarita, I'm just going to say like the numbers aren't going to be good tomorrow. Like I know it. Not going to happen. Yeah. Yeah. Yeah. You have to just be okay with that. Yeah. And my hack is earlier in the day. I also realized that 语法解析

27:26

Sometimes I'll say to myself, like I went on a birthday, a 50th birthday trip and it was amazing. It was in Turks and Caicos and they, I said to myself that I was going to have some alcohol because it was a fun trip away with friends and I got there and I was like, you know what? I 语法解析

27:46

what? I don't really need it. Like I've, I think I gave myself permission to be like, it's okay for, you know, it's not, it's just a couple of days here. Um, but I felt like I could have fun. I wasn't like missing out. Yeah. Like I feel the way, I think the last time I drank was like five or six months ago. That's amazing. Do you do take like, what's your go-to drink when you go out then? I like a good glass of wine. So, or a good glass of champagne or maybe a margarita. 语法解析

28:17

but if I do it, it's probably going to be earlier in the day. And it's like, it's gotta be great. Like I've never put it this way. I'm not, I'm never going to have a bad drink. Someone's not going to hand me a Coors Light and I'm going to say like, I'm got, you know, I'm going to have this or like a cheap glass of wine. It's just not going to happen. Like it's good. If it's going to happen, it's, it needs to be exceptional. And I have to feel like I want it. It's complimenting the meal or whatever the environment is. It's got to be a great experience, but like, I just don't feel the, 语法解析

28:46

I just don't feel the need to. Not that I ever felt the need to. But yeah, I do think there's a huge shift here for sure. It's so funny because this whole flavanol conversation that we're having, the wine flavanols was the reason why everyone thought the red wine was so good for you was the flavanol conversation. 语法解析

29:10

Well, one of the reasons. So I think we've realized like, yes, it has great flavanols, but there's other things. I didn't realize, but like things like apples have flavanols and, you know, green tea has flavanols. And like we talked about, cocoa has flavanols. So there's other ways to get your flavanols that's probably going to give you better benefits than inside of like alcohol. Yes. So something else I think people struggle with is, 语法解析

29:39

knowing when they're full. You're having a meal, you're enjoying it, it tastes amazing. Now I got to stop. Ah, that's such a hard one because, you know, that whole Japanese is a Japanese saying that says like eat till you're 80% full is so true. It is such a good way to do it. And I think one of the other ways to kind of tricks that I use is 语法解析

30:05

I always go for a little bit of a walk after a meal. And I think when you anticipate that you're not going to be able to just like lie on the couch with your like 语法解析

30:14

pants unbuttoned. Like if you're like, I'm going to be going on a walk after this, it kind of helps you regulate a little bit. And I think that's how it was in thousands of years ago, like, or even hundreds of years ago. Like most people didn't just eat this huge dinner and then just like watch TV for three or four hours before bed. It was like they either met up with friends or they walked around the neighborhood or they, I remember going to India as a kid and it was still kind of like 语法解析

30:43

old school culture where you would eat dinner and then you would go for a walk and you would 语法解析

30:50

either like go to the park and meet with friends or you go to the town center. And I thought when I went to Costa Rica recently, I saw the same thing happening there. And I'm like, it's just weird to be sitting for so many hours after you eat. So having a little bit of activity after you eat, so maybe it's just like a 15, 20 minute walk that can be really useful in kind of regulating how, how much you eat, something that makes you feel good enough that you could go for a walk. 语法解析

31:16

Yes. I'm like, I love walking after. I love like a quick 10 minute walk. You don't want it to be too intense depending on what time of week and you have trouble like kind of bringing yourself down. 语法解析

31:26

But I do that all the time. Yeah, I don't like to do intense exercise late at night or after dinner. But I do like to do some movement. Are you someone who walks a lot? Are you a walker? I'm guessing you get a lot of steps. I love walking. And if I don't get my 10,000 steps, I am grumpy. I don't feel good. It's just like I must get them. Ideally, a little more than that. 语法解析

31:50

Yeah, I need it. I know I used to say 15 and then I would feel stressed like if I didn't. And so I give myself the same thing. I'm like, it's eight to 12,000 and then I can be anywhere. Because sometimes if you go for a yoga class and a weight training session, you don't need to get, you know, 15,000 steps that day. You like, I just think that that's. Yeah, I wholeheartedly agree in something I learned. 语法解析

32:14

buy into also, as I wear a whoop, is they calculate strain. It's like, what is this? Like, if you're doing something really hard and you're getting your heart rate up and you're working on your lung capacity, like you don't necessarily need 语法解析

32:29

But ideally, you get everything. Yeah, I think steps are like one, like we said, one of the fundamental things that it's not only proven by science, but like has thousands of years of history. And then you look at like the blue zones, you look at ancient medicine, Eastern medicine. I mean, everybody kind of agrees on that. And especially if it's a sunny walk, like a nature walk. I think that helps. 语法解析

32:53

that's been life changing for me. I think, you know, during many years of my training, med school and residency and fellowship, I wasn't getting a ton of sunlight or outdoor workout or workout in at all. And I think it really affected me in so many different ways. And I didn't realize like part of this reason was because I wasn't 语法解析

33:14

doing the basic things that humans need to thrive. Like you need to move, you need to move in nature, you need to see sun. Those are things that can make you feel alive and like also creative, help your gut health, help your inflammation, your mood, all of that stuff, hormones. 语法解析

33:31

So to build on that, two things you talked about at our Revitalize event in Miami, which was last month, that got a lot of attention. A lot of people were excited about Japanese walking and then also your 15 bodyweight squats. So can you talk about both? Everyone was talking about this at our event. Yeah. 语法解析

33:50

I'm not going to make you do squats or the sit to stand test that you did at the event. But Japanese interval walking is such a cool thing because I think all of us love to walk, but it's often not clear to us how to walk in a way that's actually going to give us cardiovascular benefits or heightened brain inflammation benefits. So one of the things that they looked at 语法解析

34:18

in Japan, it's called Japanese interval walking because the research came out of Japan where you do three minutes of a casual walk, like the way you would walk normally and three minutes of a fast walk. So I describe it as like when you see the crosswalk, um, saying walk and you're trying to rush cause it's only two, two or three seconds left, like that rushed walk. Um, you do that for three minutes and you alternate, um, well, 语法解析

34:45

For full 25, 30 minutes. And that has much more of an impact on your cardiovascular health and your brain health and your inflammation than just walking the same pace for 30 minutes. I love it. And then can you talk about these body weight sways every hour? 语法解析

35:04

So I don't know about you, Jason, but I know there's days where I can't get my steps and it makes me crazy because it's like a travel day or it's a day of Zooms or meetings online one after the other. And so there's just no way I'm going to get my steps. I'm not going to be able to go for a walk. So there's a great study that came out that shows that 10 bodyweight squats every 45 minutes throughout the day 语法解析

35:31

is actually better for you than a single 30 minute walk at the end of the day for your blood sugar. So what that means is when you're in between meetings, so say we turn this off or even on it, we say, okay, we're going to do 10 body weight squats. Super simple. It takes a couple seconds and it's just using your body weight. You do kind of go down halfway 90 degrees with your knees. You're basically getting a workout, a workout, 语法解析

36:00

cardiovascular and a blood sugar drying workout. So at the end of the day, if you do one walk, 30 minutes, that can help with blood sugar management. But doing these squats in between each meeting, for example, throughout the workday actually has a bigger impact on 语法解析

36:20

on blood sugar management. So your insulin resistance goes down, your blood sugar levels are more stable when you're doing the squats every hour. So if you can't go for a walk, if you can't get yourself, if you're in a travel day, if you're in a meeting day, do the 10 body weight squats every 45 minutes throughout the workday, and that will have a bigger impact on your blood sugar than even that single 30-minute walk at the end of the day. You're also building leg strength. 语法解析

36:48

So it's great if you don't have time to get to the gym, just do this. Something. 语法解析

36:53

Yeah. Did you know about that leg strength study? So like they took twins and, um, they measured their leg strength and their brain health, like after 25 years or something. And it was like the twins with, uh, the, the twin with the highest lower body leg strength had better brain health, um, over time than, um, it's like directly correlated with, um, 语法解析

37:21

So it's not only just great for blood sugar and building muscle, but it's actually good for your brain too. Well, mobility, durability as you age, everything. You don't want to be the, you don't want to, 语法解析

37:33

lose your independence as you get older because you have trouble walking up the stairs. If you're at an airport and you got to take the stairs, the escalator or elevator doesn't work. You don't want to be that person. No one ever wants to lose independence. It's very hard for people like me. I was a runner. I always loved to run. And actually, it's so funny. I was yesterday, 语法解析

37:56

it was six o'clock yesterday morning and I woke up and there was two class options at my gym that I loved. It was strength or sweat. And, 语法解析

38:04

And strength is, it was a lower body day where you were going to have to do heavy, heavy weights. And the other class was sweat where you do like cardio, little bursts. And all my old self was like, you got to do sweat, get a sweat on, get your calorie burn, because that's what I've learned. And that's what I've thought was a good workout. But my new self was like, no, no. 语法解析

38:25

You actually need to work on your lower body strength because just like you said, when you're 90, 100, 110 years old, like you want to be able to get up out of a chair. You want to be able to walk up steps. You want to be able to be healthy. And it's just like not what I default to, but I've learned that that's what I need to do. So I did it and now I'm like super sore. Yeah. 语法解析

38:49

So we touched on sleep and I think, look, most people want to have better sleep. Even people who don't struggle with their sleep. If you ask them, like, would you like to improve your sleep? They would say, yeah, sure. So can you talk about your go-tos in terms of your sleep routine? Yeah. 语法解析

39:07

I, like I said, I'm kind of obsessed with sleep because I feel like there's so many benefits to sleep. And I know that I'm my best self when I get at least adequate sleep enough, I would say, 语法解析

39:22

For me, it's kind of embarrassing because people don't think that this is normal. But like, I think it's more on the edge of eight to nine hours for a lot of women. Whereas most, like many men can do six to eight hours or many women can too. But there's, I think women, especially in times of hormonal shifts, like 语法解析

39:42

postpartum, like pre-period, like perimenopause and menopause, in terms of hormonal shifts, they can require more sleep. And it's crazy because the studies don't really show that. Because if you put a woman in a sleep lab and you actually measure how much sleep she needs, it's not much more than a man. It's maybe 11 minutes or so. But in the real world, 语法解析

40:06

with hormonal shifts, with night awakenings, with cortisol levels, it seems like it's a lot more. So my go-to for sleep is one, no caffeine or alcohol if possible after noon and no alcohol in general except for a couple of times a week if needed. That's number one. Number two is this is kind of the biggest one. 语法解析

40:34

Is that two to three hours before bed, I really don't do work like on the computer or take any crazy phone calls or check email, all of that stuff. Because I think that that's something that I try. I mean, I don't mimic old times by shutting down at 5 or 6 p.m., but I really do try to do it like at least one to two hours before bed. I don't have any food one to two hours before bed. I think fasting before… 语法解析

41:02

bed, doing kind of a circadian style fast is really, really beneficial for sleep, sleep quality. And then I make sure to make my room super cold and dark. And I wear an eye mask and earplugs because I travel a lot. And so I can't control the external environment and no ambient light because ambient light 语法解析

41:26

has been shown to disturb sleep and also your hormones like insulin when you're sleeping. So people who sleep with the ambient light actually can have disrupted metabolic balance just from that. 语法解析

41:44

I also know we share a love for magnesium and tart cherry. Oh, yes. So I always, I never forget my magnesium glycinate. And I never forget, like, I feel like I forget all my supplements, almost all, like, you know, I'm always like, oh, shoot, I forgot my omega-3. I like omega-3s. But I definitely don't forget my magnesium. I like tart cherry also as an option, a delicious option. 语法解析

42:11

before bed. I think I do, sometimes I'll do low dose melatonin. Sometimes I'll do chamomile, either a tea or a supplement. 语法解析

42:23

L-theanine is a nice one before bed. Valerian root, once in a blue moon. I try to mix it up because I feel like you don't want to be taking, at least for me, I don't want to be dependent on any one thing. But the magnesium, I never forget. I think that is something that has been a game changer for me. So I don't forget that one. Yeah, I love, I don't have a problem sleeping, but I noticed there's a difference in quality if I don't take the magnesium with tart cherry. And I just love the tart cherry. It's like that combo for me is magic. 语法解析

42:53

My deep and REM are so much better. 语法解析

42:55

Have you checked it on your oral or WIP? Oh, yeah. I've done all the experiments. Yeah. There's always a difference. Yeah. What are you excited about? There's so much in the space happening right now. What's interesting to you? Well, one thing I wanted to go back to, I really am excited about flavanols, first of all. I think the COSMOS study, I don't know if you have heard of that COSMOS study. It was like a… 语法解析

43:22

like a 22,000 person study looking at flavanols. They had a few different arms, but it was a Harvard study and they followed, I think it was like 20,000 people. And they looked at several outcomes after the kind of like conclusion of the study. And they found that, you know, having flavanols can be extremely helpful in cardiovascular health. 语法解析

43:51

And it can be extremely helpful in brain health. And I think that it was like the cocoa extract that they use. That is what is used in the Coco Via products, the Coco Pro. So I think that is something that's really exciting. I think there's new research showing that 语法解析

44:12

Flavanols can be used in many different ways in foods. And I think our push for real food away from ultra processed food is finally like kind 语法解析

44:22

kind of coming to a head and people are going to be searching for more options for things that are, you know, high in flavonoid content, like what is the green tea I should be using? What is the cocoa extract I should be using? What are the foods I should be eating? I think we're getting to the point where people are really going to be changing their nutrition to optimize their bodies. And so 语法解析

44:45

The other thing I'm really excited about and that my new book that I'm coming out with is going to be about is like nutrition for hormones, especially the hormone transitions that I've been alluding to, like postpartum, the perimenopause, the menopause. I think there's really no guidance for women, especially around what are… 语法解析

45:08

I don't want to necessarily tell people to follow a particular diet, right? Like everybody, you can do keto, you can do plant-based, you can do carnivore, you can do, but what are the basic things that women should know as they move through these hormonal changes? I feel like not enough women know that. Like, 语法解析

45:26

I think that's where I talk about that 30-33 that I'm excited about. It's 30 grams of protein in your first meal, 30 grams of fiber throughout the day, and three probiotic foods every single day. That's like something that in particular women will benefit from. But someone like you, that might be 50 grams of protein in your first meal. You might be doing 50-30-30 or 50-50-50. 语法解析

45:50

a five or something like that. But I think it's a good kind of framework because then within that, you can eat what you want. You know, like you don't have to follow a particular diet. Fantastic. When is the book coming out? 语法解析

46:03

It is February, so I have a little bit of time. Okay, we'll have you back for February. We will have you back to talk about the book. I think nutrition is so fascinating to me because for so long and in my med school career, I think everybody kind of ignored it. And now we're finally getting to the point where it's becoming like a top line issue, both nationally, internationally, and on a personal health level. So that's exciting to me. 语法解析

46:31

Well, I'm so excited for the book and we will have you back. I will get it booked. Amy, thank you so much. Always a pleasure. Thank you. 语法解析

</markdown>

D:2025.06.16<markdown>

好的，这是对播客内容的复述：

00:00 - 00:07 (主持人开场) 主持人 Jason Wachub，MindBodyGreen 的创始人和联合CEO，欢迎听众收听 My Buddy Green 播客。

00:07 - 01:37 (Cocovia 广告) 这期播客是与 Cocovia 合作制作的。内容提到，到2034年，美国65岁以上的老年人数量将首次超过18岁以下的儿童。寿命延长意味着我们需要以不同的方式照顾身体，尤其是大脑健康。年龄增长、不良生活方式和长时间面对屏幕的工作都会损害认知健康。

但有解决方案。Cocovia 记忆胶囊以及记忆与专注胶囊利用了可可黄烷醇的力量。研究发现，这些生物活性化合物有助于改善大脑健康功能和认知表现。它们具有神经保护作用，能促进健康的血液循环以及氧气和营养物质向大脑的输送，从而在衰老过程中改善认知功能和某些类型的记忆。

这两款产品都使用了 Cocopro 可可提取物，这是地球上浓度最高、经过临床研究的可可黄烷醇来源。研究数据显示，每天摄入750毫克可可黄烷醇（与 Cocovia Memory Plus 补充剂中的含量相同），参与者在8到12周内，单词回忆能力提高了31%，空间记忆力提高了24%，长期记忆力提高了14%。这些补充剂经过非转基因、NSF 和 Vegan.org 的第三方认证，是整体健康方法中的安全补充。想要为你的专注力做好未来准备，可以访问 cocovia.com 了解更多并立即尝试。

01:37 - 02:09 (LifeLock 广告) 本集由 LifeLock 赞助播出。广告指出，并非每个人都会小心对待你的个人信息，这或许解释了为何在美国每五秒钟就有一名身份盗窃的受害者。幸运的是，有 LifeLock。LifeLock 每秒监控数亿个数据点，以防范对你身份的威胁。如果你的身份被盗，美国本土的修复专家将保证修复，否则退款。访问 LifeLock.com/podcast，第一年可享受高达40%的折扣。条款适用。

02:09 - 03:01 (节目内容预告) 主持人提出一个问题：如果感觉精力充沛、身心平衡、真正健康的秘诀，并非隐藏在最新的流行饮食或复杂的生物黑客技术中，而是存在于古老的智慧、日常食物和一些简单的生活方式转变中呢？

今天节目的嘉宾是 Amy Shaw 博士，她是一位拥有双重委员会认证的医生、畅销书作家，也是 MindBodyGreen 科学顾问委员会的成员。在今天的节目中，Shaw 博士将分享那些能够提升情绪、平衡荷尔蒙、改善睡眠的日常食物背后的科学，例如奇异果、柑橘和蓝莓。他们将深入探讨为何藏红花可能是大自然的抗抑郁药，人们对芹菜汁的误解，以及古老的食物智慧和像黄烷醇这样的植物化合物如何真正提升我们的情绪、大脑和健康寿命。今天的节目充满了科学知识、实用技巧和购物清单。

03:01 - 03:12 (超级食物提问) 主持人 Jason Wachub 问 Amy Shaw 博士，她每天都会在饮食中加入哪些“必备”的超级食物。

03:12 - 04:45 (奇异果的益处) Amy Shaw 博士表示，每天都坚持比较难，可以说是一周五天会食用的。她首先提到了奇异果，一个人们可能不太了解的超级食物。研究表明奇异果对抑郁和睡眠有益。特别是对于围绝经期的女性（例如40岁以上），情绪和睡眠是非常大的问题。她自己就处于这个阶段，经常吃奇异果来帮助睡眠，比如当作甜点。

奇异果还能提升情绪。令人惊讶的是，奇异果可以带皮吃，这样更好，因为纤维含量会增加50%。而增加纤维摄入对肠道健康至关重要。所以，睡前吃奇异果有助于睡眠，也可以像苹果一样洗干净带皮吃。

不过，她也提到，有些人（比如她的儿子）有季节性过敏，对奇异果皮可能会有花粉食物交叉反应，导致嘴巴发痒，这种情况下就不能吃皮。

04:45 - 05:31 (柑橘类水果的益处) Amy Shaw 博士提到，奇异果对孩子也很好，因为很多孩子（包括她自己的）有时难以平静下来准备睡觉，奇异果可以作为健康的睡前“甜点”。

她还提到她的孩子们最近迷上了“相扑柑”（sumo citrus），虽然产季快结束了。柑橘类水果，例如橙子，对提升情绪也非常好，尤其适合那些对水果比较挑剔的青少年或儿童。她强调，如果没吃过相扑柑，那真是错过了美味。总的来说，橙子等柑橘类水果是很棒的情绪助推器，也适合孩子。

05:31 - 06:27 (蓝莓的益处) Amy Shaw 博士称蓝莓是她的“荒岛水果”，如果只能选一种水果，她会选蓝莓。因为蓝莓不仅含有类黄酮（flavonoids）和黄烷醇（flavanols），还能提升认知能力。事实上，吃蓝莓的孩子考试成绩更高，它甚至可以在食用后一小时内提升认知。所以，如果有重要考试，考前吃蓝莓是个好主意。

主持人问需要吃多少蓝莓，Shaw 博士回答说一份蓝莓的量就可以。关于蓝莓对认知的研究相当充分。作为一种深蓝色水果，其黄烷醇含量具有抗氧化作用，能增加血液循环，尤其有益于大脑健康，即使是短期食用也有效果。

06:27 - 07:57 (十字花科蔬菜与西兰花芽) 主持人转向蔬菜话题。Amy Shaw 博士表示她非常喜欢十字花科蔬菜，如西兰花、菜花和球芽甘蓝。这些蔬菜含有一种叫做萝卜硫素（sulforaphane）的特殊化合物，具有抗癌和抗氧化的作用。

她分享了一个技巧：要么食用西兰花芽，因为其萝卜硫素含量远高于传统西兰花；要么在烹饪西兰花、菜花或球芽甘蓝之前，先将其切开静置45分钟。这样做即使在烹饪后也能保留食物中的萝卜硫素，因为通常烹饪会损失大量萝卜硫素。

主持人表示自己是西兰花芽的忠实粉丝，经常购买微型菜苗品牌的西兰花芽，每天加到冰沙里，几乎尝不出味道。Shaw 博士也认为这是个好主意，她的孩子们有时也会当零食吃。

07:57 - 08:53 (藏红花的作用) Amy Shaw 博士提到了藏红花，这种香料因其对荷尔蒙、肠道健康和大脑健康的益处而备受关注。一些研究甚至表明，藏红花在抗抑郁方面的效果与抗抑郁药相当。她有时会把几根藏红花丝扔进冰沙或直接放进嘴里。主持人也认同藏红花作为情绪助推器有坚实的科学依据。Shaw 博士认为藏红花是值得关注的香料，其热度可能很快就会像之前的芹菜汁一样。

08:53 - 09:28 (对芹菜汁的看法) 主持人表示自己不太喜欢芹菜汁，认为它并非万能良药，有点被过度吹捧了。Amy Shaw 博士同意，认为芹菜汁本身没什么问题，对于那些平时不怎么吃蔬菜的人来说，是个不错的开始。但她不认为芹菜本身有什么神奇之处，喝绿色果汁或以任何方式食用蔬菜都能获得益处。她强调了食用真正、完整的食物而非超加工食品对健康的巨大影响。

09:28 - 11:10 (植物化合物与黄烷醇) Amy Shaw 博士谈到，除了维生素和矿物质这些我们生存所必需的营养素外，还有一些植物化合物，它们对我们的生存并非必需，却能在多方面提升我们的健康。她觉得很神奇的是，自然界中的植物含有这些能提升人类健康寿命和生命质量的化合物，而我们必须从植物中获取它们。这些化合物能增强心血管健康、大脑健康和改善情绪。

她举例说，像茶和可可/可可豆这样的东西，几千年前人们就知道它们能改善生活，因为其中含有黄烷醇。现在我们才开始通过科学了解其背后的机制。

11:10 - 11:30 (类黄酮与黄烷醇的区别) 主持人询问类黄酮（flavonoids）和黄烷醇（flavanols）的区别。Amy Shaw 博士解释说，类黄酮是黄烷醇的母类。例如，绿茶中的表儿茶素（epicatechin）是一种黄烷醇，但它属于类黄酮家族。这两个词有时可以互换使用，但略有不同。

11:30 - 13:32 (古老智慧与现代科学) Amy Shaw 博士表示，黄烷醇对大脑健康和心血管健康都有益。她喜欢看到古老的知识与现代科学相结合，因为这在她看来是经过时间考验的真理。她对那些缺乏历史和研究支持的流行“生物黑客”技术持谨慎态度，因为我们不知道其长期影响。她更倾向于选择有科学依据，并且在历史上或东方医学等其他文化中有所应用的方法。比如食用富含黄烷醇的植物化合物，以及像散步这样基础且被广泛证明有效的方式。她强调不要“本末倒置”（don't major in the minors），应该专注于基础，如锻炼和健康的营养，在尝试新奇甚至可能过于前沿的方法之前，要先依靠那些经过验证的可靠方法。

13:32 - 14:50 (关注基础健康行为的重要性) Amy Shaw 博士分享了一个在派对上遇到的例子：一位女士声称不相信现代医学，尝试了各种新奇昂贵的自然疗法，但却难以戒烟。Shaw 博士指出，戒烟应该是首要任务，这让她惊讶于有些人没有意识到最基本健康行为的重要性。主持人也表示经常看到类似情况，比如有人做NAD静脉滴注，却不锻炼或保证蛋白质摄入。

14:50 - 16:27 (GLP-1 药物的正确使用) Amy Shaw 博士谈到，她看到很多人将GLP-1药物（如减肥针）视为可以替代运动和饮食控制的捷径。她认为这种想法非常危险，因为这样虽然体重下降，但会流失大量肌肉，无法获得真正的健康益处，也不会感觉更好或看起来更好。GLP-1药物是一个在其他方法无效时辅助体重管理的工具，但配合抗阻训练、摄入蛋白质和步行等基础健康行为变得更为重要，否则可能导致肌少症（sarcopenia）。她希望随着人们对GLP-1药物的了解加深，这种趋势能有所转变，人们能意识到其真正的益处和潜在的副作用。

16:27 - 18:30 (可可与黄烷醇的摄取) 主持人将话题转回黄烷醇，特别是很多人喜欢的可可和巧克力。Amy Shaw 博士表示，几年前她也曾认为巧克力是健康食品，但后来了解到，即使是健康巧克力棒中的可可黄烷醇，在加工过程中也大多被减少或破坏了。要获得所需的黄烷醇含量，必须使用浓缩的可可提取物。

她提到了 Cocovia 生产的名为 Coco Pro 的浓缩可可提取物，这是市场上浓度最高、最有效的黄烷醇来源之一，并且每次摄入的黄烷醇含量都很稳定。很多人可能不知道普通巧克力中的黄烷醇在制成美味成品时会被破坏。因此，使用像 Coco Pro 这样的浓缩可可提取物（例如加入冰沙中）是获取高含量、稳定黄烷醇的好方法，而且味道也很好。主持人也表示自己是 CocoaVia 的粉丝，并感谢她指出这一点。

18:30 - 22:52 (应对渴望 Cravings) 主持人提到很多人（包括他自己有时在下午三点感到饥饿时）都会面临“渴望”（cravings）的问题。Amy Shaw 博士指出，饥饿和渴望是两回事。渴望通常与多巴胺通路有关，类似于我们关闭社交媒体后又想再次打开的冲动。它是一种强烈的欲望，比如想吃薯片、冰淇淋，想抽烟或喝酒。满足渴望时，可能会有一种混合着愉悦和不适的感觉。如果家里有你非常喜欢吃的食物（如布朗尼、冰淇淋），你会不停地想着它，甚至打断工作思路，这通常是渴望的信号。

而饥饿是身体为了提醒你摄取营养而产生的周期性模式。能够区分这两者是成功应对的关键。她建议使用“生蔬菜测试”：问问自己现在是否愿意吃一碗蔬菜，或者你只是渴望某种食物带来的多巴胺冲击。适度的多巴胺冲击是可以的，但如果渴望失控，要认识到这并非身体真正需要，而是多巴胺系统在寻求奖赏。

她还建议，有时渴望可能是因为脱水，多喝水，尤其是喝热饮，有时能缓解渴望。此外，下午喝杯热茶也能提供一些慰藉。她指出，在我们的文化中，食物常被用作努力工作后的奖励，我们需要改变这种习性行为，比如父母用纸杯蛋糕作为奖励，导致我们长大后每次取得成就都想吃纸杯蛋糕。

22:52 - 23:55 (Cocovia 广告) 再次插播 Cocovia 广告。广告强调健康老龄化并非运气，而是日积月累地将身体放在首位的决定。每天将身体放在首位的一个方法是使用 Cocovia 心脏健康粉剂和胶囊。每份产品含有500毫克 CocoPro 可可黄烷醇，这与一项涉及21000名成年人的里程碑式 COSMOS 研究中使用的提取物和剂量相同。该研究发现可可黄烷醇通过支持血管功能和健康的血流来促进心血管系统的强健。可以将无糖的 Coco Via 心脏健康粉剂混入晨间冰沙，或随身携带两粒胶囊。无论哪种方式，都能获得适合全面、整体生活方式的心脏健康支持。访问 cocovia.com 了解更多关于这些特殊生物活性化合物的信息。

24:00 - 25:49 (咖啡因、酒精与睡眠) 主持人提到他下午2:30还在喝黑咖啡。Amy Shaw 博士表示自己下午喝咖啡会影响睡眠，通常中午之后就不会摄入咖啡因。她提到这可能与基因有关，她自己不幸没有能很好代谢咖啡因的基因。而且，40岁以上，特别是围绝经期的女性，约70%存在睡眠障碍。因此，她会尽一切努力避免影响夜间睡眠的因素。

主持人的妻子 Colleen 也是如此，上午10点后就不喝咖啡了。Shaw 博士表示，在30多岁末、40多岁或50多岁的女性中，没有睡眠困扰的人是少数。她自己也会避免咖啡因和酒精，因为这些会严重影响她的睡眠。

25:49 - 29:39 (饮酒习惯的改变与健康追踪设备) 主持人表示酒精也会严重影响他和 Colleen 的睡眠（如心率变异性 HRV）。他现在已经很少喝酒了。Amy Shaw 博士对此表示赞赏，并提到现在很多人都减少了饮酒，这与他们成长过程中普遍的饮酒文化形成对比。她好奇年轻一代是否也在远离酒精。

主持人解释说，他佩戴 Whoop 和 Oura Ring 来追踪健康数据。他喜欢比较两者的数据，尤其喜欢 Whoop 在锻炼时追踪心率区间的功能。他期待新款 Whoop。他认为，如果你热衷于最大化健康寿命和运动表现，数据是不会说谎的。如果偶尔晚餐吃得晚或喝了酒，他会坦然接受第二天的健康数据不会太好。

Amy Shaw 博士分享了她最近一次生日旅行的经历。她原本打算在旅行中喝点酒，但到了之后发现自己其实并不需要，也能玩得很开心。主持人也表示自己上次喝酒是五六个月前了。当被问及外出时的首选饮品时，他表示喜欢优质的葡萄酒、香槟或玛格丽塔，但如果喝，也更倾向于在白天早些时候，并且一定要是品质上乘的，能提升整体体验的。他不会随便喝廉价的酒。

Amy Shaw 博士提到，关于红酒有益健康的说法，其中一个原因就是黄烷醇。但现在人们意识到，像苹果、绿茶和可可中也含有黄烷醇，这些可能是比从酒精中获取黄烷醇更好的方式。

29:39 - 31:16 (感知饱腹感与饭后散步) 主持人提出另一个人们常遇到的问题：如何知道自己吃饱了，何时应该停止进食。Amy Shaw 博士认为日本“食八分饱”的说法非常有道理。她分享的一个技巧是饭后散步。如果预料到饭后要去散步，而不是直接瘫在沙发上，这有助于调节食量。她认为这更符合几百甚至几千年前的生活方式，那时人们晚餐后不会长时间看电视，而是会与朋友见面或在社区散步。她在印度和哥斯达黎加都观察到类似的饭后活动习惯。饭后进行少量活动，如15-20分钟的散步，有助于调节食量，并让你感觉良好到可以去散步。

31:16 - 33:31 (步行与户外活动的重要性) 主持人表示自己也喜欢饭后散步，大约10分钟，但强度不会太大。Amy Shaw 博士说自己非常喜欢走路，如果一天走不够10000步就会感觉不舒服、烦躁。她以前的目标是15000步，但如果达不到会感到压力，所以现在调整为8000到12000步。她认为如果当天已经做了瑜伽和力量训练，就不一定非要走到15000步。

主持人也同意，并提到 Whoop 会计算“劳损度”（strain），如果进行了高强度运动，步数需求可能会降低。理想状态下是所有方面都兼顾。

Amy Shaw 博士强调，步行是经过科学和数千年历史验证的基础健康行为，蓝区、古代医学和东方医学都认同其益处。尤其是在阳光下或大自然中散步，对她来说改变了生活。她反思自己在医学院和住院医师培训期间，缺乏阳光和户外活动，这在多方面影响了她。她意识到，人类需要运动、接触自然和阳光才能茁壮成长，这些能让人感觉充满活力和创造力，并有益于肠道健康、减轻炎症、改善情绪和调节激素。

33:31 - 36:53 (日本间歇步行法与自重深蹲) 主持人提到 Amy Shaw 博士在 MindBodyGreen 的 Revitalize 活动上分享的两个引起广泛关注的方法：日本间歇步行法和每小时15次自重深蹲。

日本间歇步行法：这种方法源自日本的研究。具体做法是，以正常速度随意行走3分钟，然后以快走（类似赶在人行横道信号灯变红前冲过去的速度）3分钟，两者交替进行，总共持续25-30分钟。这种步行方式比以相同速度行走30分钟对心血管健康、大脑健康和炎症的改善效果更好。

每小时（或每45分钟）10-15次自重深蹲：Shaw 博士提到，在无法保证步数（如旅行日或会议密集日）的情况下，这是一个很好的替代方案。一项研究表明，全天每隔45分钟进行10次自重深蹲，对血糖的益处甚至优于一天结束时进行一次30分钟的步行。这意味着在会议间隙，可以做10个简单的自重深蹲（膝盖弯曲至90度），这能起到锻炼心血管和消耗血糖的作用。与一天一次步行相比，这种间歇性深蹲能更有效地降低胰岛素抵抗，稳定血糖水平。同时，它还能增强腿部力量，对于没时间去健身房的人来说也是很好的锻炼。

36:53 - 38:49 (腿部力量与大脑健康及老年独立性) Amy Shaw 博士提到一项关于双胞胎的研究，发现腿部力量较强的一方，其大脑健康状况也更好，两者直接相关。所以深蹲不仅有益于血糖和肌肉构建，也对大脑有益。主持人补充说，这还关系到老年时的活动能力和耐久性，避免因上下楼梯困难而失去独立性。

Shaw 博士分享了她最近在健身房的选择。她以前是跑步爱好者，习惯于选择高强度有氧“流汗”课程来燃烧卡路里。但现在她意识到，为了老年时的健康和独立性（如能从椅子上站起来、上下楼梯），她需要加强下肢力量训练，尽管这并非她的默认选择。

38:49 - 42:53 (改善睡眠的日常习惯) 主持人问及改善睡眠的日常习惯。Amy Shaw 博士表示自己非常注重睡眠，因为睡眠益处良多，当睡眠充足时，她能达到最佳状态。她认为，很多女性（尤其是处于荷尔蒙转变期，如产后、经前期、围绝经期和更年期）可能需要8-9小时的睡眠，这比睡眠实验室数据显示的（可能只比男性多11分钟左右）要多，因为现实生活中荷尔蒙波动、夜醒和皮质醇水平都会产生影响。

她的睡眠习惯包括：

1. 中午后不摄入咖啡因和酒精，尽量减少饮酒。
2. 睡前2-3小时不工作（如使用电脑、接听重要电话、查邮件）。尽量在睡前1-2小时不进食，进行类似昼夜节律的禁食，这对睡眠质量非常有益。
3. 保持卧室凉爽和黑暗。她会戴眼罩和耳塞，尤其是在旅行时，因为无法控制外部环境。避免环境光，因为环境光会扰乱睡眠和睡眠期间的荷尔蒙（如胰岛素），甚至可能因此扰乱新陈代谢平衡。
4. 补充剂：她从不错过甘氨酸镁（magnesium glycinate）。她也喜欢酸樱桃汁作为睡前选择。有时会用低剂量褪黑素、甘菊茶或补充剂、L-茶氨酸，偶尔用缬草根。她会尝试交替使用，避免依赖单一方法，但镁补充剂是她从不忘记的，这对她来说是颠覆性的。

主持人也表示，虽然自己没有睡眠问题，但服用镁和酸樱桃后，睡眠质量（深度睡眠和快速眼动睡眠）有明显改善，他认为这个组合对他来说非常神奇。

42:55 - 46:31 (对未来健康趋势的展望与新书预告) 主持人询问 Amy Shaw 博士对当前健康领域哪些方面感到兴奋。 Shaw 博士首先再次强调了她对黄烷醇的兴奋。她提到了 COSMOS 研究，这项涉及约22000人的哈佛研究发现，黄烷醇对心血管健康和大脑健康非常有益。CocoaVia 产品中使用的 Coco Pro 就是该研究中使用的可可提取物。她认为随着研究的深入，黄烷醇在食品中的应用会更多样。

她还对人们越来越重视通过真实食物而非超加工食品来优化身体感到兴奋。人们会更积极地寻找富含类黄酮的食物和饮品，如优质绿茶、可可提取物等，从而通过营养来优化身体。

另一件让她兴奋的事情，也是她即将出版的新书的主题，是关于针对荷尔蒙转变期的营养指导，特别是针对产后、围绝经期和更年期女性。她认为目前缺乏针对这些阶段女性的清晰营养指南。她不想规定特定的饮食法（如生酮、纯素、肉食等），而是提供一些女性在经历荷尔蒙变化时应该了解的基本原则。

她提出了一个她很推崇的“30-30-3”原则：

• 第一餐摄入30克蛋白质
• 全天摄入30克纤维
• 每天摄入三种益生菌食物

她认为这尤其有益于女性，但对于像主持人这样的男性，蛋白质需求可能更高，比如第一餐50克蛋白质。但这提供了一个良好的框架，在此框架内可以根据个人喜好选择食物，而不必遵循特定的饮食法。

她的新书将于明年二月出版。她对营养学领域重新受到重视感到兴奋，因为在她学医的时代，营养常被忽视，而现在它正成为个人、国家乃至国际层面都关注的重点问题。

主持人表示期待她的新书，并会邀请她再次做客节目。节目最后，主持人感谢 Amy Shaw 博士的分享。

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D:2025.06.16<markdown>

好的，我们来详细复述一下这段播客访谈的内容。

开场与赞助商信息 (Cocovia)

• 主持人 Jason Wachub 欢迎听众来到 MindBodyGreen 播客。
• 本期播客与 Cocovia 合作。
• 引出问题： 预计到2034年，美国65岁及以上人口将首次超过18岁以下儿童。寿命延长意味着我们需要以不同方式照顾身体，特别是大脑健康。年龄、不良生活方式、大量使用屏幕的工作都会损害认知健康。
• 解决方案： Cocovia Memory 和 Cocovia Memory and Focus 胶囊利用可可黄烷醇 (cocoflavanols) 的力量。
• 产品特点与科学依据：
  • 研究发现这些生物活性化合物有助于改善健康的大脑功能和认知表现。
  • 具有神经保护作用，促进健康循环以及氧气和营养物质向大脑的输送，从而改善认知功能和某些类型的记忆。
  • 均使用 Cocopro 可可提取物，这是地球上浓度最高、经临床研究最多的可可黄烷醇来源。
  • 研究数据显示，每日摄入750毫克可可黄烷醇（与Cocovia Memory Plus补充剂中的含量相同），参与者在8-12周内单词回忆能力提高31%，空间记忆提高24%，长期记忆提高14%。
  • 产品获得非转基因 (Non-GMO)、NSF 和 Vegan.org 的第三方认证。
• 鼓励听众访问 cocovia.com 了解更多信息并尝试产品。

赞助商信息 (LifeLock)

• 本期节目由 LifeLock 赞助。
• 强调个人信息保护的重要性，指出美国每5秒就有一名身份盗窃受害者。
• LifeLock 每秒监测数亿个数据点以防范身份威胁。如果身份被盗，美国本土的修复专家将负责修复，否则退款。
• 听众访问 LifeLock.com/podcast 可在第一年享受高达40%的折扣。

本期嘉宾介绍：Dr. Amy Shaw

• Dr. Amy Shaw 是一位拥有双重认证的医生、畅销书作家，也是 MindBodyGreen 科学顾问委员会成员。
• 本期节目将探讨如何通过日常食物和简单的生活方式转变来实现精力充沛、身心平衡和真正的健康。

核心讨论：通过食物和生活方式改善情绪、荷尔蒙与睡眠

1. Dr. Shaw 的每日“超级食物”清单 (每周至少5天)

• 奇异果 (Kiwifruit)：
  • 研究表明对抑郁和睡眠有益，尤其适合40岁以上处于围绝经期的女性（情绪和睡眠是常见问题）。
  • Dr. Shaw 经常在睡前作为甜点食用以助眠。
  • 也是情绪助推器。
  • 带皮吃更好： 纤维含量增加50%，对肠道健康有益。可以像苹果一样洗净带皮吃。
  • 过敏提醒： 对花粉过敏的人（如Dr. Shaw的儿子）吃带皮奇异果可能会口腔发痒（花粉-食物交叉反应综合征）。
  • 对孩子也有益，帮助他们放松入睡。
• 柑橘类水果 (Citrus Fruit)：
  • 如橙子（特别推荐 Sumo Citrus 品种，如果能买到的话）。
  • 对情绪有益，尤其适合挑食的青少年或儿童。
• 蓝莓 (Blueberries)：
  • Dr. Shaw 的“荒岛水果”首选。
  • 富含黄酮类化合物 (flavonoids) 和黄烷醇 (flavanols)。
  • 提升认知能力： 研究表明，食用蓝莓一小时内即可提升认知能力。学生在考试前吃蓝莓，成绩可能更高。
  • 一份蓝莓即可见效。
  • 深蓝色水果，其黄烷醇含量高，具有抗氧化作用，促进循环，对大脑健康有益，短期食用即可见效。
• 十字花科蔬菜 (Cruciferous Vegetables)：
  • 西兰花、菜花、抱子甘蓝等。
  • 含有一种特殊的化合物——萝卜硫素 (Sulforaphane)，具有抗癌和抗氧化作用。
  • 获取更多萝卜硫素的技巧：
    • 食用西兰花芽 (broccoli sprouts)，其萝卜硫素含量远高于成熟西兰花。Jason (主持人) 每天都将西兰花芽加入冰沙中。
    • 将西兰花、菜花或抱子甘蓝切开后，静置45分钟再烹饪，可以保留更多的萝卜硫素。
• 藏红花 (Saffron)：
  • 一种备受关注的香料，对荷尔蒙、肠道健康和大脑健康有益。
  • 一些研究表明其抗抑郁效果与抗抑郁药相当。
  • 可以加入冰沙或直接食用几根。
  • Dr. Shaw 认为藏红花是“值得关注的香料”，其热度可能即将到来。
• 关于芹菜汁 (Celery Juice)：
  • Dr. Shaw 认为芹菜汁被过度吹捧，并非万能。
  • 对于从不吃那么多蔬菜的人来说，是一个好的开始，但没有特别神奇之处。可以通过喝绿色果汁或以任何方式食用蔬菜来获得益处。
  • 核心在于食用真正的、完整的食物，而非超加工食品。

2. 植物化合物 (如黄烷醇) 的重要性

• 必需营养素 vs. 健康增强化合物：
  • 有些维生素和矿物质（如镁、维生素D）是生存所必需的。
  • 而植物化合物（如黄烷醇）虽然不是生存必需，但能显著增强健康，延长健康寿命和总寿命。
• 科学的发现： 这些化合物不存在于人体内，必须从植物中获取。摄入后可以改善心血管健康、大脑健康和情绪。
• 古老智慧与现代科学的交汇：
  • 数千年前人们就发现某些植物（如茶、可可）能带来益处，并加以利用。现在科学正在揭示其背后的机制。
  • 茶： 富含黄烷醇（如表儿茶素 epicatechin）。
  • 可可： 数千年来被认为有益于大脑和整体健康。
• 黄酮类化合物 (Flavonoids) vs. 黄烷醇 (Flavanols)： 黄酮类化合物是黄烷醇的母体类别，两者常被互换使用，但略有不同。
• Dr. Shaw 的偏好： 更倾向于那些既有科学研究支持，又有历史或东方医学实践印证的“健康技巧”，而非缺乏历史和研究基础的“前沿生物黑客技术”。
  • 例子： 散步。有历史、蓝区研究、科学研究和个人经验支持。
  • 警惕“舍本逐末”： 有人追求昂贵奇异的干预手段，却忽视了戒烟等最基本但最重要的事情。Jason (主持人) 也观察到类似现象，如有人做NAD滴注，却不运动或不摄入足够蛋白质。

3. GLP-1 药物的正确认知

• Dr. Shaw 认为将GLP-1药物视为可以替代运动和饮食等基础健康行为的“捷径”是非常危险的。
• 这种想法可能导致体重减轻的同时大量肌肉流失，无法获得预期的健康益处，外表和感觉也不会更好，只是体重减轻了。
• GLP-1药物是辅助人们管理体重的好工具（当其他方法失败时），但更应该配合力量训练、摄入蛋白质、散步等。否则可能面临肌肉减少症 (sarcopenia) 的风险。
• 她观察到最初人们将GLP-1视为神奇减肥药，但现在对药物的真实利弊有了更多认识。

4. 可可黄烷醇的优质来源

• Dr. Shaw 几年前认为巧克力是健康食品，但后来了解到普通巧克力（即使是健康巧克力棒）在加工过程中大部分可可黄烷醇会被减少或破坏。
• 需要使用浓缩可可提取物才能获得足量的黄烷醇。
• Cocovia 的 CocoPro： 是一种浓缩可可提取物，是市场上浓度最高、研究最充分的黄烷醇来源，且含量稳定。
• 建议将 CocoPro 加入冰沙中，以获取稳定、高含量的美味可可黄烷醇。

5. 应对食物渴望 (Cravings)

• 饥饿 (Hunger) vs. 渴望 (Cravings)： 两者不同。
  • 渴望： 通常与多巴胺通路有关，类似于关闭社交媒体后又想打开的冲动。非常强烈，满足渴望时会有一种混合了愉悦和不适的感觉，停止后又会再次出现。
  • 饥饿： 身体产生的周期性模式，提醒你进食以获取营养。
• 识别渴望： 如果脑海中反复出现某种食物（如布朗尼、冰淇淋、薯片），甚至会打断工作思路，甚至想立刻出门购买，这通常是渴望的迹象。
• 区分饥饿与渴望的方法：“生蔬菜测试”
  • 问自己：你现在愿意吃一碗蔬菜吗？或者只是渴望某种食物带来的多巴胺冲击？
  • 也可以想象任何健康食物，如沙拉、煎蛋卷。
• 应对渴望：
  • 识别多巴胺通路后，可以尝试调整。
  • 允许偶尔的多巴胺“奖励”，但要意识到其本质。
  • 寻找替代的多巴胺来源： 阳光下散步、与宠物或孩子玩耍。
  • 补水： 有时渴望可能源于脱水。
  • 热饮： 研究表明热饮（如下午茶）可以帮助满足渴望感。
• 食物与情绪的关联： 许多人将食物作为辛勤工作后的奖励，这是一种需要“解绑”的习得行为（例如，父母用纸杯蛋糕作为奖励）。

赞助商信息 (Cocovia - 第二次提及)

• 健康衰老并非运气，而是日常决策。
• Cocovia Cardio Health Powder and Capsules：每份含500毫克 CocoPro 可可黄烷醇。
• 与一项涉及21000名成年人的COSMOS研究中使用的提取物和剂量相同。该研究发现可可黄烷醇通过支持血管功能和健康血流来促进心血管系统健康。
• 可以将无糖的 Cocovia 心脏健康粉末混入晨间冰沙，或随身携带胶囊。
• 鼓励听众访问 cocovia.com 了解更多信息。

6. 咖啡因与睡眠

• Dr. Shaw 通常在中午前停止摄入咖啡因，因为咖啡因会影响她的睡眠。
• Jason (主持人) 则可以在下午较晚时喝咖啡而不影响睡眠，这可能与体型或耐受度有关。
• Dr. Shaw 指出，咖啡因代谢存在基因差异。
• 40岁以上女性的睡眠问题： 约70%的围绝经期女性有睡眠障碍。
• Colleen (Jason的妻子) 早上10点后也不喝咖啡因，非常关注睡眠。

7. 酒精与睡眠及健康追踪设备

• Dr. Shaw 提到酒精会严重影响她的睡眠。
• Jason (主持人) 也表示酒精会影响他的一切指标（HRV等），他现在很少喝酒。
• 他们都注意到年轻一代对酒精的兴趣也在减弱。
• 可穿戴设备的影响： Jason 同时佩戴 Whoop 和 Oura Ring，通过数据对比发现酒精对身体指标的负面影响，这促使他减少饮酒。
• 心态转变： 如果决定喝酒或吃宵夜，就接受第二天的身体数据不会太好。
• Dr. Shaw 分享了在一次生日旅行中，尽管允许自己喝酒，但最终发现自己并不真的需要，也能玩得很开心。
• 饮酒的选择性： 如果要喝酒，会选择高品质的酒，并且是在真正想喝、能提升体验的情况下。
• 红酒与黄烷醇： 过去认为红酒有益健康是因为其中的黄烷醇，但现在发现可以通过其他更健康的方式获取黄烷醇（如苹果、绿茶、可可提取物）。

8. 控制食量与餐后习惯

• “吃到八分饱”的智慧（源自日本）。
• 餐后散步的技巧：
  • Dr. Shaw 的一个技巧是餐后散步。当预料到饭后要去散步，而不是直接躺在沙发上时，有助于调节食量。
  • 这与过去（甚至几百年前）人们的生活方式相似，饭后通常会进行一些活动，如散步、会友。她在印度和哥斯达黎加都观察到类似的习惯。
  • 餐后15-20分钟的散步有助于调节食量，并让你感觉良好。
• Jason (主持人) 也喜欢餐后快走10分钟。
• Dr. Shaw 强调饭后或深夜不宜进行高强度运动，但适度活动有益。

9. 每日步数与运动

• Dr. Shaw 喜欢走路，如果达不到10000步会感觉不好，理想情况是更多。
• 她也意识到有时瑜伽课和力量训练后，不必强求达到15000步。
• Jason (主持人) 使用 Whoop 追踪运动强度 (strain)，认为高强度运动后不必过分追求步数。
• 阳光下散步/自然中散步的好处： Dr. Shaw 认为这对她的人生改变巨大。在医学院和住院医师培训期间，缺乏阳光和户外活动对她产生了多方面负面影响。人类需要运动、接触自然、沐浴阳光才能茁壮成长，这对创造力、肠道健康、炎症、情绪、荷尔蒙都有益。

10. “日本间歇式步行法”与“每小时15次深蹲”

• 这是 Dr. Shaw 在 MindBodyGreen 的 Revitalize 活动上分享的两个备受关注的方法。
• 日本间歇式步行法 (Japanese Interval Walking)：
  • 源自日本的研究，比匀速步行更能带来心血管、大脑和抗炎益处。
  • 方法： 3分钟正常速度步行，3分钟快速步行（快到像在人行横道绿灯快结束时赶路的速度），交替进行，总共25-30分钟。
• 每45分钟10次自重深蹲 (10 Bodyweight Squats every 45 minutes)：
  • 适用于无法保证每日步数或长时间散步的日子（如旅行日、会议密集的日子）。
  • 研究表明，全天每45分钟进行10次自重深蹲，对血糖的益处优于一天结束时进行一次30分钟的步行。
  • 方法： 会议间隙进行10次自重深蹲（下蹲至大腿与地面平行，约90度），非常简单，耗时几秒。
  • 益处： 改善血糖管理（降低胰岛素抵抗，稳定血糖水平），锻炼腿部力量。
  • 腿部力量与大脑健康： 一项针对双胞胎的研究发现，25年后，下肢力量更强的一方大脑健康状况更好。腿部力量与大脑健康直接相关。
  • 老年独立性： 腿部力量对老年时保持独立性、避免摔倒、上下楼梯等至关重要。
• Dr. Shaw 分享了自己从偏爱有氧“流汗”运动到意识到下肢力量训练重要性的转变。

11. Dr. Shaw 的睡眠程序

• 睡眠时长： 她认为对许多女性来说，尤其是经历荷尔蒙变化的女性（产后、经前期、围绝经期、更年期），可能需要8-9小时的睡眠，尽管睡眠实验室的研究显示女性所需睡眠时间仅比男性多约11分钟。现实世界中，荷尔蒙波动、夜醒、皮质醇水平等因素使得实际需求可能更多。
• 睡前习惯：
  • 中午后不摄入咖啡因或酒精（酒精尽量限制在每周几次）。
  • 睡前2-3小时停止工作： 不在电脑上工作，不接重要的电话，不查邮件。至少在睡前1-2小时停止。
  • 睡前1-2小时不进食： 睡前禁食（昼夜节律性禁食）对睡眠质量非常有益。
  • 营造黑暗凉爽的睡眠环境。
  • 佩戴眼罩和耳塞（尤其在旅行时）。
  • 避免环境光： 环境光会干扰睡眠和荷尔蒙（如胰岛素）。
• 助眠补充剂：
  • 甘氨酸镁 (Magnesium Glycinate)： 从不忘记服用，对她来说是“游戏规则改变者”。
  • 酸樱桃汁 (Tart Cherry)： 美味的睡前选择。Jason (主持人) 也表示镁和酸樱桃汁的组合对他效果神奇，深度睡眠和快速眼动睡眠质量显著提高。
  • 低剂量褪黑激素 (Melatonin)： 偶尔服用。
  • 洋甘菊 (Chamomile)： 茶或补充剂。
  • L-茶氨酸 (L-theanine)： 睡前服用。
  • 缬草根 (Valerian Root)： 极少情况下服用。
  • 轮换使用： Dr. Shaw 尝试轮换使用这些补充剂，避免对任何一种产生依赖（除了镁）。

12. Dr. Shaw 近期兴奋的研究领域

• 黄烷醇 (Flavanols)： COSMOS 研究（一项涉及约22000人的哈佛大学研究）发现，黄烷醇（特别是研究中使用的可可提取物，与CocoVia产品中的CocoPro相同）对心血管健康和大脑健康非常有益。她认为未来人们会更积极地通过食物和补充剂（如优质可可提取物、绿茶）来优化黄烷醇摄入。
• 针对荷尔蒙变化的营养： 这是她即将出版的新书的主题。她认为目前缺乏针对女性在不同荷尔蒙转变期（如产后、围绝经期、更年期）的营养指导。
  • “30-30-3”原则： 她提出的一个框架，尤其适合女性：
    • 第一餐摄入30克蛋白质。
    • 全天摄入30克纤维。
    • 每天食用3种益生菌食物。
  • 这个框架可以根据个人情况调整（例如，男性或运动量大的人可能需要更多蛋白质）。
  • 核心是在这个框架内，仍然可以根据自己的饮食偏好（生酮、植物性、肉食性等）进行选择。
• Dr. Shaw 的新书将于明年2月出版。
• 她对营养学从过去被忽视到如今成为健康领域的核心议题感到兴奋。

结尾 Jason (主持人) 感谢 Dr. Amy Shaw 的分享，并表示期待她的新书。

总结： 这期播客 Dr. Amy Shaw 分享了许多实用且科学支持的健康建议，重点关注通过日常食物和简单生活方式来改善情绪、荷尔蒙平衡和睡眠质量。她强调了奇异果、柑橘、蓝莓、十字花科蔬菜、藏红花等“超级食物”的益处，特别是富含黄烷醇的食物（如可可提取物）对大脑和心血管健康的积极影响。访谈还深入探讨了如何区分饥饿与渴望、GLP-1药物的正确认知、睡眠优化策略以及针对女性不同生命阶段的营养需求。核心信息是，通过有意识的选择和简单的调整，我们可以利用食物和生活习惯的力量来提升整体健康和福祉。

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D:2025.06.16

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