身体重启：女性如何通过饮食与运动实现健康、减脂与活力提升

我们还关注了一些关于昼夜节律的新研究，即我们的24小时生理周期。

We also look at some of the newer research that's coming out about our circadian rhythms or how our body goes through twenty four hour cycle.

那些在早上8点左右结束禁食，并在下午6点后不再进食的人，确实获得了所有预期的代谢改善效果——也就是所谓的'间歇性断食'。

And for people who break their fast by around 8AM and then they don't eat after 6PM, have all these great metabolic outcomes that you would expect from, quote, intermittent fasting.

但我们发现将禁食持续到中午或更晚的人，却得不到这些益处。

But we see that people who hold a fast till noon or after don't get any of that benefit.

那么问题来了：为什么？

So if we look, well, why?

为什么会这样？

Why is that?

我们必须理解，女性醒来半小时后，皮质醇水平会激增。

We have to understand that half an hour after a woman wakes up, we have a spike in cortisol.

那是我们的压力荷尔蒙。

That's our stress hormone.

如果没有食物告诉大脑降低皮质醇水平，我们就会持续处于这种高度紧张状态。

If we don't have food to tell the brain to drop that, then we stay in this heightened stress state.

皮质醇的作用是触发战斗或逃跑反应，同时也为这种反应提供能量支持。

And what cortisol is responsible for is that fight or flight, but also providing fuel for being able to fight or flight.

因此首先发生的是，我们开始消耗瘦体重——包括骨骼和肌肉，同时身体会发出信号保留脂肪，尤其是随着年龄增长时。

So the first thing that goes is we start chewing into our lean mass, which is bone and muscle, and a signal to keep our body fat, especially as we start to get older.

等一下。

Wait a minute.

所以你认为不吃饭能帮助减肥，但实际上不吃饭反而...？

So not eating and not eating because you think it's going to help you lose weight actually?

适得其反。

Counterproductive.

之所以适得其反，是因为这会向身体发出保持战斗或逃跑状态的信号，导致身体囤积脂肪。

It's counterproductive because it's signaling your body to stay in fight or flight, which makes your body hold on to fat.

没错。

Yes.

你在开玩笑吗？

Are you kidding me?

不。

No.

我是说，当我们观察空腹训练的趋势时，不要提前进食，这些都是基于男性数据得出的结论。

I mean, when we look at the trends of the fasted training, don't eat before, it's all on male data.

而男女在这种情况下的差异，归根结底还是在于大脑。

And the difference between men and women in this situation is, again, it comes down to the brain.

男性可以进行空腹训练，因为当我们观察男性在空腹状态下起床或训练时，这会刺激肌肉中的微小分子结构更多地利用脂肪，因为他们的肌肉结构和纤维类型与女性不同。

So a man can get by with the fasted training because when we're looking at getting up and holding a fast or going training without food, for a man's body, it stimulates the little molecular structures in the muscles to use more fat because their muscle structure and the types of fibers that they have are different than women's.

男性拥有更多我们称之为糖酵解型的纤维（利用葡萄糖），而氧化型纤维（利用脂肪作为燃料）则相对较少。

So men have what we call more glycolytic or fibers that use glucose and not as many oxidative or the fibers that use fat as a fuel.

女性天生就拥有更多这种氧化型燃脂纤维。

Women, we're born with more of those oxidative fat burning fibers.

所以当我们不提供燃料时，身体就会想：我要储存脂肪，因为我需要它，因为这是肌肉的首选燃料。

So when we go and we don't provide fuel, the body's like, I'm gonna store fat because I'm gonna need it because that's the preferred fuel for your muscles.

因此男性的身体会开始适应以利用更多脂肪，这就是为什么你会看到禁食对男性效果如此显著。

So men's bodies will start to adapt to be able to use more fat, which is why you see fasting and holding a fast working so well in men.

但对女性来说效果不同，因为我们大脑的反馈机制不同。

But for women, it doesn't do the same because we have different feedback mechanisms from the brain.

由于形态差异（我们称之为不同的肌纤维类型），我们的肌肉需求也不同。

We have different muscle requirements because of different morphology, we call it different muscle fiber types.

这就是为什么我们开始审视几十年来被灌输的训练方式，对想要改善体成分和骨骼健康的女性来说是多么适得其反甚至有害。

So this is where, you know, we start looking at all the stuff that we've been trained to do over the decades and how counterproductive and harmful it can be for women who are trying to improve body composition and bone.

哇。

Wow.

你提到女性的昼夜节律，那么早晨第一件事就进食是否也有助于夜间睡眠？

Now does eating first thing in the morning, because you mentioned the circadian rhythm for a woman also help you sleep better at night?

完全正确。

Absolutely.

为什么呢？

How come?

因为如果我们着眼于降低整体应激反应，让皮质醇水平随时间推移逐渐下降，你的皮质醇基线水平就会降低。

Because if we're looking at decreasing our overall stress response, so that cortisol bringing the cortisol down, over the course of time, you're going to have a lower baseline of that cortisol.

如果皮质醇基线水平较低，身体就能进入所谓的副交感神经状态。

If you have a lower baseline of cortisol, then your body can get into what we call parasympathetic.

这正是入睡所需的状态。

So that's what you need to sleep.

如果皮质醇长期处于高水平，我们就会持续处于交感神经兴奋状态。

If you have this high elevation of cortisol all the time, we're always sympathetically wired.

这样我们就无法进入深度修复性睡眠。

So we can't get into deep reparative sleep.

所以你会频繁醒来。

So you see a lot of awakenings.

另一个关键点是，当女性将进食集中在白天——这本就该如此——摄入大部分热量时。

The other thing that happens when women front load their food, so we have a lot of our calories in the day, which we should.

嗯。

Mhmm.

这样入睡时就不会因低血糖而醒来了。

Then when we go to sleep, we aren't waking up with hypoglycemia.

这意味着我们不会因低血糖而醒来。

So that means we're not waking up with low blood sugar.

因为许多节食或禁食的女性摄入不足，她们夜间醒来是由于低血糖。

Because a lot of women who under eat or hold a fast and they aren't eating enough, their awakenings at night is due to low blood sugar.

我还以为是因为我想上厕所。

I thought it was because I had to pee.

这也是因为低血糖吗？

It's also because of the low blood sugar?

嗯。

Mhmm.

医生说：'你这些年到底去哪儿了？'

Doctor said, where the hell have you been?

就像，我几十年前就需要你出现在我的生活中。

Like, I I needed you in my life like decades ago.

那时候我也需要我自己。

I needed me then too.

我花了这么长时间才能掌握所有这些知识和研究。

It's taken me this long to be able to acquire all the knowledge and the research.

所以现在我希望能触及所有听众，让他们了解我们本该几十年前就知道的这些事。

So now I'm hoping that we can hit all of the listeners and so that they will learn what we should have known This decades is

真是大开眼界。

so eye opening.

比如，你已经强调了男女在早晨、压力水平、晨间所需能量、肌肉构成等方面的诸多差异，所有这些都令人深思。

Like, already, you have highlighted so many differences between men and women just in the morning, just in the stress levels, just in the fuel that we need in the morning, in the muscle composition, like all of it.

这非常具有启发性，因为它清楚地解释了为什么那些对克里斯有效、看似神奇的方案，却让我感到沮丧和疲惫。

And it also is very illuminating because it makes a lot of sense then as to why the programs that work for Chris and seem to work like magic actually leave me frustrated and tired.

是啊。

Yeah.

那么对任何人来说，理想的早餐应该是什么样的？

So what would be the ideal breakfast for anyone?

比如说，让我们谈谈那些只是想多运动的人，他们想更好地照顾自己的身体，想了解身体的工作原理，从而获得更好的效果，在生活中感觉更好。

Whether like and let's just talk about the person who just wants to move more, they wanna take better care of their body, they wanna understand how their body works so that you're getting better results and you're feeling better in your life.

那么，在普通的一个早晨，早餐应该是什么样的呢？你知道，对任何人来说。

So what would breakfast look like just on an average morning if, you know, for anybody?

这是个难题，因为人们的食物偏好各不相同。

It's a hard one because people have different food preferences.

虚拟形象怎么样？

How about an avatar?

什么是虚拟形象？

What's an avatar?

一个化妆的人。

A a makeup person.

好的。

Okay.

一个化妆的人。

A makeup person.

化妆的人。

Makeup person.

那么我们来说有一位女性采用植物性饮食，但不是素食主义者。

So we'll say there's a woman who is plant based, but not vegetarian.

所以她偏爱植物性食物。

So she has a preference for plants.

有三个孩子，你知道的，非常忙碌，醒来时总是疲惫不堪却又精神亢奋，睡眠质量很差。

Three kids, you know, super busy, wakes up, has been waking up tired, but wired, didn't sleep well.

就像是，好吧，我需要做出这个改变。

It's like, okay, I need to make this change.

早上从不觉得饿。

Never hungry in the morning.

所以我们可以把她的早餐分成两部分。

So we can split her breakfast.

可以是隔夜燕麦，用奇亚籽、燕麦片加些牛奶或燕麦奶浸泡。

It could be overnight oats, which is chia seeds, oatmeal, some milk or or oat milk to soak it.

嗯。

Mhmm.

然后等她起床时，她会想，我要把这份早餐分成两半。

Then when she gets up, she's like, I'm gonna split that in half.

第一部分我会加些浆果，可能再加一勺希腊酸奶，这样能摄入蛋白质、碳水化合物和纤维，让我平静下来。

The first half, I'm gonna add some berries and maybe another tablespoon of Greek yogurt because then I'm gonna get some protein, carbohydrates, some fiber, and it's gonna calm me down.

这会告诉我的大脑：好了，准备就绪。

It's gonna tell my brain, yep, ready to go.

好的。

Okay.

那么你要么是准备出门散步。

Then you either are going out for your walk.

我是说，也许你会做些家庭力量训练。

I mean, maybe you're gonna do some home strength training.

也许你正约朋友一起锻炼。

Maybe you're meeting a friend for a session.

也许你正花十五分钟做呼吸练习让自己平静下来——尤其当你扮演着三个孩子的家长和忙碌生活的双重角色时，抓住那个时刻把自己放在第一位。

Maybe you're taking fifteen minutes of just breath work to bring yourself down, especially if you're the avatar of three kids in a busy life, just taking that moment to put yourself first.

嗯。

Mhmm.

然后

And

等你回来时，可能一两个小时之后，你再享用另一半。

then when you get back, maybe it's an hour, hour and a half later, you have the second half.

那半份隔夜燕麦里再加几勺希腊酸奶，撒些坚果和浆果，这样你就能同时摄入蛋白质和碳水化合物。

The second half of those overnight oats with a few more tablespoons of Greek yogurt and some nuts and berries because then you're getting the protein carbohydrate.

这样你其实把早餐分成了两顿，既让身体在不同进食时段获得营养，又不会吃得太撑，最终在两小时内累计摄入30克蛋白质。

So you've actually split your breakfast, but you've given your body the benefit of food on different eating opportunities without being over full, but at the end, you end up with 30 grams of protein over the course of a couple of hours.

所以这很简单。

So it's easy.

你可以灵活调整，前一晚就准备好，知道自己不太饿时也能少吃点。

You can mix it up, do it the night before, you know that I'm not that hungry, but if I have a little bit.

这样坚持几周后，你会发现醒来时会主动想着：是的，我需要吃点东西。

And then over the course of a couple of weeks, you're going to find that you're going to wake up going, Yeah, I need some food.

这有点像是对你昼夜节律的一次重置。

And this is kind of a reset of your circadian rhythm.

你的身体开始步入正轨。

Your body is starting to fall in line.

你的下丘脑正在理解这一切。

Your hypothalamus is understanding.

你的食欲激素开始正常运作。

Your appetite hormones are starting to work properly.

当所有这些因素形成正向循环时，你就会开始看到体成分的变化，因为你的睡眠质量提高了。

And when all of that feeds forward, then you're going to start to see changes in body composition because you're having better sleep.

所以如果睡眠被打乱，我们就无法改变任何事。

So we can't change anything if our sleep is perturbed.

因此，我们越是关注如何顺应身体的自然节律和激素运作方式，就越能促进副交感神经活动，从而获得更好的睡眠。

So the more we focus on how are we going to work with our body's natural rhythms and the way that our hormones work, the more it feeds into better parasympathetic drive for better sleep.

我把这事彻底搞砸了。

I have just so screwed this up.

比如我醒来后刻意推迟喝咖啡的时间，空腹锻炼。

Like I literally wake up, I delay the coffee, I exercise on an empty stomach.

然后我才喝咖啡，这时还是空腹状态，意味着我把自己承受的压力最大化。

I then have my coffee, which I'm then drinking on an empty stomach, which means I've now maximized stressing myself out.

锻炼后我还会猛吃含30到45克蛋白质的东西。

And then I'm slamming something that has thirty, forty five grams of protein after I work out.

那么如果你像我这样轻信了所有胡扯，基本上早上都在饿着自己，你到底都干了些什么？

And so what have you done if you are the kind of person like I am that you've bought into all the BS, and you've basically been starving yourself in the morning?

即使你出去散步，为什么实际上不仅没获得益处，反而让情况更糟？

And even if you get out for a walk, how are you kind of actually not only not getting the benefit, but you're making it worse?

作为女性，如果早晨第一件事不进食，身体会发生什么变化？

What's happening in like the person's body when you do not feed yourself first thing in the morning as a woman?

是的。

Yeah.

我总是归结到我们想锻炼时到底在做什么。

I always bring it down to what are we doing when we want to exercise.

对吧？

Right?

我们追求更好的血糖控制。

We're looking for better blood glucose control.

我们追求更健康的骨骼。

We're looking for better bone.

我们追求更强壮的肌肉。

We're looking for better muscle.

如果你不进食，这些方面都不会得到改善。

If you're not eating, then you are not going to get better at any of that stuff.

因为身体会认为：我需要能量来应对正在发生的压力，也需要能量来支持运动。

Because the body again is like, I need fuel for the stress that's occurring, and I need fuel for the exercise.

医生。

Doctor.

西姆斯医生，我还有很多问题，但想先暂停一下。

Sims, I have so many more questions, but I want to hit the pause button real quick.

让我们稍作休息，听听我们优秀赞助商的消息。

And let's take a quick break so we can hear a word from our amazing sponsors.

我还想直接请求你，把这些分享给你生命中的女性。

And I also want to ask you directly, share this with women in your life.

医生所说的一切。

Everything that Doctor.

西姆斯医生的话让我震撼不已，并将从明天开始彻底改变我的生活方式。

Sims is saying is blowing my mind and changing the way that I am going to start living my life starting tomorrow.

这项研究至关重要，这些医学事实和你关心的女性都值得了解。

And this research is so important and so are the medical facts and the women that you care about deserve to hear this.

所以请分享出去。

So please share it.

别走开，因为西姆斯医生——

And don't go anywhere because Doctor.

和我会在短暂休息后等你回来。

Sims and I are going to be waiting for you after this short break.

请继续收听。

Stay with me.

欢迎回来，我是你们的好友梅尔·罗宾斯。

Welcome back, it's your buddy Mel Robbins.

今天你我荣幸能向杰出的西姆斯医生——

And today you and I have the honor of getting to learn from the extraordinary Doctor.

史黛西·西姆斯学习。

Stacey Sims.

我们正在学习女性需要做的具体事项，以了解自身健康，掌控自己的身体、力量及生命潜力。

And we're learning about the specific things that women need to do to understand their health and to take control of their bodies and their strength and the potential of their life.

所以医生。

So Doctor.

西姆斯，如果你和我一样被洗脑了，为了减肥或看起来苗条而锻炼，如果我继续走那条路——运动前不进食、基本处于饥饿状态、散步后还延迟进食——会发生什么？

Sims, so if you've been brainwashed like I am, and you're exercising because you are trying to like lose weight or you're trying to look thin, what is happening if I continue to go down that route where I don't eat before exercise and I'm basically starving myself and I'm going for my walk and I'm delaying food?

你会流失肌肉。

You lose muscle.

此外，当我们观察三十多岁后期、四十多岁及以上的女性时

And then the other thing when we look at women who are late thirties, early forties onwards

嗯。

Mhmm.

身体会发出信号让我们囤积更多内脏脂肪。

We get a signal to put on more visceral fat.

这是一种深层腹部脂肪，代谢活跃且可能很危险。

So that's a deep belly fat that that's metabolically active that can be dangerous.

所以我看到有些女性坚持同样的做法，并为间歇性禁食感到自豪——她们直到中午才打破禁食，靠咖啡支撑。然后你做DEXA扫描...什么是DEXA？

So I'll see women who are, you know, doing the same pursuit and really proud of the fact that they're intermittent fasting, they're not breaking their fast till noon, they've had their coffee to hold them through, And you do a DEXA and What's a DEXA?

DEXA是去做全身扫描。

A DEXA is when you go and you get a complete body scan.

它能检测肌肉含量、脂肪分布以及骨密度。

So it looks at your muscle, it looks at fat, where fat's put, it looks at how dense your bones are.

所以我们能看到她们的DEXA扫描结果。

So we see their DEXA results.

从外表看，他们很健康，对吧？

And on the outside, they look healthy, right?

但内部情况却有些骇人——我们看到骨密度降低，腹部脂肪堆积增加，这意味着代谢更活跃。

But on the inside, it's a bit of a scary story where we see low bone density, we see an increase of fat accumulating in the belly area, which means that it's more what we call metabolically active.

所以你会发现胆固醇水平有变化。

So you see a change in your cholesterol.

你的所谓'坏胆固醇'水平会升高。

So you have more of the, quote, bad cholesterol that's elevated.

炎症标志物会增加，这是糖尿病的前兆。

You have more inflammatory markers, which is a predisposition for diabetes.

我们会看到胰岛素抵抗现象。

We see insulin resistance.

我知道有些听众可能在想：我一直都这样生活，血液指标也没什么异常啊。

So I know that there are listeners and maybe, you know, you're thinking about, well, I've been doing this forever, and I don't have any bad blood markers.

这是怎么回事？

What's going on?

我并不是说这些症状一定会显现出来。

I didn't say that it necessarily comes out.

那是最坏的情况。

That's the worst case scenario.

但当我们观察体内变化时，我不希望你的骨骼变得像粉笔一样脆弱，也不希望你虚弱到无法起身追赶孙辈，或是拎不动 groceries 回家。

But when we look at what's happening on the inside, I don't want your bones to be like chalk, and I don't want you not to have muscle to be able to get up and run after your grandkids or carry your groceries into your house.

所以如果我们做些小改变，比如晨起先吃点东西再开始一天，你就能获得增肌的动力。

So if we just make that small change by having some food first thing and then carrying on with your day, you're going to get the impetus to build muscle.

你将获得保持骨骼健康的动力，并能减少深层腹部脂肪的信号传递。

You're gonna get the impetus to keep your bone, and you're going to be able to reduce the signaling for that deep belly fat.

我理解这一点，因为我曾亲身经历过。

I understand it because I've been there.

我在同样的八十年代、九十年代长大，有时仍会在脑海中思索：这样做对吗？

I grew up in that same nineteen eighties, nineteen nineties, and I still get it in my head sometimes like, well, is this the right thing?

而且我已经做过相关研究。

And I'm I've done the research.

我在实验室工作过。

I've been in the lab.

我已经实践过这个方法。

I've implemented it.

所以这确实很难让人理解。

So it is really difficult to get your head around.

是啊。

Yeah.

但你必须着眼于长远。

But you have to look at the long term.

就像要考虑：五年、十年、十五年后你想达到什么状态？

It's like, where do you wanna be in five years, ten years, fifteen years from now?

嗯，我还认为如果你锻炼不仅是为了照顾自己，还因为确实想改变身体成分，想变得更精瘦、更强壮，那么关注真正的科学——这对我来说是个彻底转变——实际上你需要吃得更多。

Well, and I also think it's just like if you actually are are working out not only to take care of yourself, but because you do want to change the composition of your body, you do want to be a little leaner, you do want to be stronger, that focusing on the actual science, and this is like a complete turnaround for me, that you need to actually eat more.

没错。

Yes.

为了减肥。

In order to lose.

没错。

Exactly.

这与女性一生中所接受的洗脑教育完全相反。

Which is the exact opposite of the brainwashing that all women and girls have have received for their entire life.

对。

Right.

听你讲解科学原理真的很有帮助。

And so it's so helpful to hear you talk about the science.

这完全说得通，因为我们都有过这种经历——明明很努力却不见成效。

And it makes so much sense because I think we've all had that experience in our life where like, I am trying and this isn't working.

确实。

Right.

我现在明白了，过去56年我犯的第一个错误就是空腹运动。

And the first mistake that I've been making for now fifty six years, I'm understanding, is literally not eating before I exercise.

是啊。

Yeah.

另外我想问，这个方法适用于所有人吗？

And, you know, one thing I wanted to ask is, does this work for everyone?

你知道吗，我收到听众提问时都惊呆了，大家听说你要来简直疯了。

You know, I got this listener question because when people found out that you were coming, oh my god.

我们网站都快被挤爆了。

It was like our website crashed.

Ruby来信询问，为什么有些人天生肌肉紧实，而我们有些人即使饮食得当、坚持锻炼，却仍然松弛无力？

Ruby wrote in, why do some people have natural muscle tone, and some of us can eat right, work out, and we are still flabby and not toned?

这方面涉及很多因素。

There are lots of things on this.

我真希望Ruby此刻就在房间里，这样我就能说：让我们先看看你的体型，也就是你的身体类型。

And I wish that Ruby was in this room because then I could say, well, let's look at your morphology, so your body type.

有些女性确实更容易练出肌肉。

So there are some women who have a better predisposition for building muscle.

我们称这类人为中胚型体质。

We call those mesomorphic.

还有些女性增肌特别困难，她们往往更容易松弛，这属于偏内胚型的体质。

And then we have other women who struggle really hard to put muscle mass on, and they tend to be a little bit flabbier, and that is more of our endomorphic.

中间还有外胚型体质，就是那种超级瘦的凯特·摩斯类型。

Then we have in the middle of the ectomorphic that are the super skinny Kate Moss.

嗯哼。

And Mhmm.

大多数人的体质都是混合型的。

Most of the time, people are a mix of that.

好的。

Okay.

所以当你分析这些不同肌肉类型时，如果发现付出努力却毫无效果，我想先了解你正在进行的训练方式。

So when you look at those different muscle types and you're looking at doing all the work and not getting any benefit, I wanna see what kind of training you're doing.

因为如果能掌握你的饮食时间与运动配合方式，我们就能取得进步。

Because if we are looking at when you're eating and how you're complementing your exercise, then we can make gains.

每个女性都各有不同。

And every woman's a little bit different.

比如我妹妹，她对运动之类的事情就不像我这么热衷。

Like, my sister, she isn't so into athletics and stuff that I am.

我们在同一个家庭长大，但我总在外头搭建树屋，而她总在屋里看书。

We grew up in the same household, but I was always out building tree forts and she was in reading books.

嗯哼。

Uh-huh.

但过去一年里，她真的全身心投入力量训练让自己变得更强壮。

But over the past year, she's really put herself into getting stronger and strength training.

身体成分正在发生变化。

Body composition is changing.

她的握力变强了。

Her grip strength is stronger.

她说：'我从没想过举重能帮助改变我的身体成分'。

And she's like, I never really thought that lifting weights would help me change my body composition.

我就问：'你怎么会没想到这点呢？'

I was like, why have you not thought of that?

要知道，负重训练能增肌啊。

Like, you're lifting under load, you build muscle.

她说：'但那样体重秤数字会增加，我一直害怕体重上涨，而不是追求看起来更好'。

She's like, but then that's weight on the scale and I was always afraid of the weight on the scale, not the outcome of looking better.

没错。

Right.

然后我们也是因为被洗脑太深，总觉得重点是要瘦。

And then we also because we've been so gaslit to think that it's about being so thin Right.

而且你听到的都是‘增肌’，但心里想的却是‘我可不想变壮’。

That and that's what's desirable that you hear build muscle and you're like, but I don't wanna bulk up.

其实我是想减脂。

I'm actually trying to lean down.

是啊。

Yeah.

而你的意思是‘不行’。

And what you're saying is no.

不行。

No.

不行。

No.

这其实就像用肌肉给自己穿了件塑身衣。

This is actually like putting on your own Spanx with your muscles.

对。

Right.

它能让你更紧致。

It tightens you up.

没错。

Right.

我得说坐在这里时，总有人评论我的手臂。

And I will say like I sit here and I know people always comment about my arms.

要练出那样的手臂肯定得下不少功夫。

It takes a lot of work to get arms like that, I would think.

是啊，但问题是

Yeah, but the other thing is

惊人的手臂。

Amazing arms.

谢谢。

Thanks.

我穿长袖衬衫是有原因的。

I'm wearing a long sleeve shirt for a reason.

要是我有你这样的手臂，我也会穿背心的。

If I had your arms, I'd be wearing a tank top too.

我真希望这些都能转移到下半身。

I would love it if all of this would go lower body.

比如我努力多年想练出特别强壮的腘绳肌和臀肌。

Like I have tried for years to get really strong hamstrings and really strong glutes.

它们很强壮，但不够粗壮。

They're strong, but they're not bulky.

上半身是中胚型，下半身是外胚型。

It's just mesomorphic up here, ectomorphic down.

这就是组合差异。

So it's the difference in the combination.

但曾经有段时间，我为肌肉过多的事实感到非常困扰。

But I went through a time where I was really upset with the fact that I had more muscle.

就像我参加自行车比赛时，我真的很努力想减掉体重，但身体就是不允许。

Like, when I was bike racing, I tried really, really hard to lose it, but I couldn't because my body's like, no.

这就是你的天生体质。

This is how you are born.

所以那些说‘我真的想增肌’的女性，并不一定意味着你会变得肌肉发达。

So women who are like, I'm really trying to build muscle, it doesn't necessarily mean you're gonna get bulky.

如果你没有特别容易长肌肉的基因倾向，要练出大块头真的很难。

If you don't have a genetic predisposition for putting muscle on really, really easily, it's really hard to get bulky.

对大多数想增肌的女性来说，如果不吃东西或做大量有氧运动，你是无法增肌的。

And for most women who are trying to put muscle on, not eating or doing lots of cardio work, you're not going to put muscle on.

要练出大块头真的很难。

It's really hard to get bulky.

那么与饮食相比，你希望大家了解运动的哪些方面？

So what do you want everyone to know about exercise as opposed to diet?

当我们审视所有流行的饮食趋势时，会看到植物性饮食、肉食主义、生酮饮食、间歇性断食等等。

So when we look at all the diet trends that are out there, right, we see the plant based, the carnivorous, the keto, the intermittent fasting, all of the things.

这些趋势源于人们对更健康、更好体型、更佳肠道功能等的追求。

They are born out of a want for better health, body composition, better gut, all of those things.

但如果你坚持运动，就能获得所有这些好处。

But if you exercise, then you get all of those things.

你等着

You Wait

一分钟。

a minute.

再说一遍？

Say that again?

是的。

Yeah.

好的。

Okay.

等一下。

So hold on a second.

所有这些饮食方案都是为了通过饮食来创造健康效果。

So all of those diets are designed to try to create a health outcome through eating.

对。

Yes.

但如果你运动，运动就能带来健康效果吗？

But if you exercise, the exercise provides the health outcome?

是的。

Yes.

因为我们把运动视为一种压力。

Because we look at exercise as a stress.

就像，我们已经形成了一种社会观念，认为大家都生活在相同的温度环境中。

Like, have gotten into a societal idea that we all live in the same kind of temperature.

我们有自动车库门开启器。

We have automatic garage door openers.

我们有互联网。

We have the internet.

我们拥有电脑，甚至无人驾驶汽车。

We have our computers, even driverless cars.

于是我们创造了这个不运动的环境。

So we have created this environment where we don't move.

这种不运动的环境导致的结果是：缺乏绿地空间和步行机会，现在正面临肥胖流行病。

The outcome of having an environment where we don't move, we don't have a lot of green space or opportunities to even walk places, is now we have this obesity epidemic.

即使你没有肥胖问题，也可能面临超重困扰，同时被各种饮食方式狂轰滥炸。

And even if you're not facing obesity, you're facing some overweightness and you're being bombarded by all these diet styles.

如果我们能暂停这些饮食方式，退后一步想想：知道吗？

If we were just to put a pause on the diet style and just take a step back and say, you know what?

如果我回归正常饮食——即吃早餐、午餐和晚餐，晚餐后不吃零食，并关注食物的营养密度。

If I go back to eating normally, which means that I'm eating breakfast, lunch, and dinner, I'm not eating snacks after dinner, and I'm kind of paying attention to kind of food that I'm eating, so it's nutrient dense.

而不是这些超加工食品。

It's not all these ultra processed things.

不要因为写着'蛋白质'就吃那些蛋白馅饼。

There's no protein pop tarts because it says protein on it.

医生，知道我怎么称呼这个吗？

You know what I call this, Doctor.

模拟人生？

Sims?

祖辈饮食法。

The grandparent diet.

是的。

Yes.

好的。

Okay.

基本上就像你祖父母那样，对吧。

Basically how your grandparents Right.

没错。

Exactly.

然后你要做些运动。

And then you put in some exercise.

因为运动是一种压力，身体对压力的适应能力很强。

Because exercise is a stress, the body's very adaptable to stress.

所以如果我们计划进行更长、更费力的爬山步行，坚持几周后就会变得轻松，因为你的身体已经适应了这种压力。

So if we're looking at doing a longer, harder walk up a hill, after a couple of weeks of doing that, it's gonna be easy because your body's adapted to that stress.

哦。

Oh.

我们称之为变得更健康，但实际上你的身体已经调整了所有机制来适应这种压力。

We call it getting fitter, but actually, your body has adapted all of its mechanisms to that stress.

所以如果我们考虑如何...

So if we're looking at how do

我明白了，好的。

I get a better Okay.

等一下。

So hold on a second.

我刚才突然灵光一现。

So I just had this like epiphany.

好的。

Okay.

真不敢相信你今天爆了这么多猛料。

I can't believe how many bombs you're dropping today.

我从未以那种方式思考过运动。

Like I've never thought about exercise that way.

因为我一直专注于你必须通过运动来塑形。

Because I've focused on you have to exercise to get in better shape.

你的意思是运动就是有意识地以身体需要且适应的方式去活动和施压。

What you're saying is exercise is intentionally moving and stressing your body in a way that it needs and is designed to do.

没错。

Yeah.

而身体会通过增强抗压能力来应对这种压力。

And in response to the stress, your body gets stronger at being able to manage stress.

正是如此。

Exactly.

天啊。

Oh my god.

这就是抗压韧性。

It's stress resilience.

我们之所以这么松弛萎靡，就是因为我们久坐不动，没有以身体需要的方式去活动和施压。

And the reason why we're so flabby and everything else is because we're sitting around and not moving and not stressing our bodies in the way that we need to.

对。

Right.

而这只会让我们压力更大。

And that only makes us more stressed out.

没错。

Right.

我们来看压力、心理健康这些困扰所有人的问题，部分原因在于缺乏社群联系、缺乏同理心，这些都会滋生抑郁和心理健康问题，还有我们缺乏身体活动的事实。

So we look at stress, mental health, all of the things that are really plaguing everyone and the part of it is lack of community, lack of empathy, all of these things that breed depression, mental health, and the fact that we aren't moving our bodies.

有大量研究表明，散步可以减轻压力。

There's so much research out there that says, if you go for a walk, you are reducing stress.

如果你去散步，特别是去绿地空间比如公园，置身于大自然中，这会引发惊人的副交感神经反应，意味着你的压力会减轻。

If you go for a walk and you actually go to a green space, so that's to a park, and you're in nature, it induces an incredible parasympathetic response, which means that you reduce stress.

但由于我们已习惯整天待在室内做事，久坐不动，没有真正到户外呼吸新鲜空气，建立与外界和身体活动的联系。

But because we are so ingrained to doing all the things all the time inside, sitting and not actually getting outside, having the fresh air, having that connection with being outside and moving our bodies.

如今我们本质上已成为一个充满压力、缺乏同理心且抑郁的全球社会。

We are by design now a global of very stressed out, unempathetic, depressed people.

如果我们要讨论如何通过一个小改变来改善心理健康，那就是运动。

And if we're talking about how do we just make one small change to improve our mental health, that's exercise.

我作为运动生理学家，并不是非要告诉听众们为了更好的体脂比例就出去进行高强度长距离步行。

I'm not necessarily here as an exercise physiologist to tell you, the listener, to go out and go for a long hard walk because you want better body composition.

我作为运动生理学家，是要解释运动的本质。

I'm here as an exercise physiologist to explain what exercise is.

它是作用于身体的良性压力，能从中枢神经系统到细胞最微小的层面引发改变，提升整体抗压能力和新陈代谢——即身体处理食物、大脑应对压力和环境感知的方式。要知道，仅仅是活动身体就能帮助找回重心，回归本真。

It is an incredible positive stress on the body that creates changes from central nervous system down to the smallest little thing in your cell to improve your overall stress resilience and metabolism, meaning how your body handles food, how your brain reacts to stress, how your brain perceives an environment, and, you know, just the moving part really does help bring center and bring yourself back to you.

我深信不疑。

I believe it.

我想看看是否可以通过一个例子，生动地展示你现在教给我们的内容——这是一种全新的思考方式，关于运动、锻炼和力量训练的重要性，无论你具体要做什么。

And I wanna see if I can just use an example to try to really paint the picture of what you're teaching us right now, which is an entirely different way to think about the importance of movement and exercise, strength training, whatever it is that you're gonna do.

当你去散步时，假设你提到在社区散步时会遇到一个山坡，爬坡时我们都有过这样的体验——你会感到呼吸急促。

When you go for a walk, and let's say you go for a walk and you were mentioning you go for a walk and there's a hill in your neighborhood and when you have to go up the hill, we've all experienced this, you get shortness of breath.

你需要更多地用腿来爬坡。

You got to be using your legs a little bit more to go up the incline.

会让你有点气喘吁吁，微微出汗。

Make it a little winded, a little sweaty.

没错。

Yep.

即使有狗拽着牵引绳带你上山，你也在运动。

Even if you got a dog on a leash pulling you up the hill, like you're going.

这就是通过锻炼身体让自己处于压力情境中，对吧？

And that is you by exercising your body, putting yourself in a stressful situation, right?

因为这需要你的身体用力对抗斜坡。

Because it's requiring your body to exert effort and to move against that incline.

而我们的身体生来就具备这种能力。

And it's designed to do that.

是的。

Yeah.

如果长期坚持这样做，除了所有积极效果外，你实际上还在训练身体如何在压力情境中保持强健。

And if you keep doing that over time, what you're actually doing in addition to all the positive things that happen is you're training your body on how to be strong in situations that are stressful.

对。

Right.

所以你走得越多，肌肉锻炼得越多，越能采纳你即将给我们的建议——关于我们女性特别应该做的事，那么从现在起六个月后，如果你坚持这样做，即使身处紧张的工作会议中，外界压力对你的影响也会小得多。

So the more that you walk, and the more that you build muscle, and the more that you take the advice that you're about to give us about what we should specifically be doing as women, Fast forward six months from now, if you keep doing that, and you're sitting in a stressful meeting at work, the impact of that outside stress on you is gonna be way less.

因为通过去健身房和散步，你和你的生活一直在强化你的身体，这样你的身体才能真正处于压力情境中而不被压垮。

Because you and your life have been strengthening your body by going to the gym and going for a walk so that your body can actually be in stressful situations and not get hijacked.

没错。

Exactly.

所以人们谈论皮质醇时的'战或逃'反应，我们是在'逃'。

So the whole flight or fight response that people talk about with cortisol, we're flighting.

我们通过锻炼教会身体'逃'，而你的身体会觉得这是一种压力。

We're teaching our body that flight by exercising and your body's like, this is a stress.

我需要理解它，克服它，变得更强。

I need to understand it, overcome it, get stronger.

你也可以把它看作'战'的反应。

You could also think about it as the fight response too.

因为如果你在健身房锻炼肌肉，蓄势待发，绷紧准备行动时，你的身体正在学习这种压力，因为我们不是算法。

Because if you're in the gym and you're building the muscle and you're ready to go, coiled up, ready to go, your body's learning that stress because it's, we're not an algorithm.

我们能适应各种不同情况。

We adapt to so many different things.

所以如果我们让身体处于不舒服或受挑战的境地，它起初会不喜欢。

So if we put our body into an uncomfortable or a challenged situation, doesn't like it.

但它会学会如何克服并在过程中变得更强。

So it learns how to overcome that and get stronger in the process.

所以就像你解释的那样，是的，这完全关乎抗压韧性。

So when I, you know, as you're explaining, it's like, yes, it's all about stress resilience.

如果我们在会议中能抗压，我们的免疫系统也能有效抵抗周围传播的病毒。

If we're resilient to stress in a meeting, our immune system is also really resilient to stuff that's going around.

而且即使我们快要崩溃、孩子闹腾时，我们也能保持足够的韧性来维持专注。

And we're also resilient enough to maintain a focus if we're getting ready to lose it and our kid goes off.

因为我们具备这种抗压能力，所以不会崩溃到对伴侣或孩子大吼大叫。

Like we're not going to break down and start yelling at our partner or our kid because we have this stress resilience.

我们能够停下来喘口气。

We're able to take that pause.

医生。

Doctor.

西姆斯医生，我想稍作停顿，也希望给你机会与生活中的女性及年轻女性分享这些。

Sims, I want to take a quick pause, and I also want to give you a chance to share this with women and young women in your life.

请别离开，因为我知道你明白西姆斯医生还有很多内容要传授。

And please don't go anywhere because I know you know there's so much more that Doctor.

西姆斯医生即将为我们讲解更多知识，短暂休息后我们会继续。

Sims is going to be teaching us, and we're going to get to it after a very short break.

请继续关注我们。

So stay with us.

欢迎回来。

Welcome back.

今天与我对话的是斯坦福大学的斯泰西·西姆斯医生，

Today, you and I are with Stanford's Doctor.

我们正在收获满满的知识。

Stacy Sims, and we are learning so much.

我对这次对话感到非常兴奋。

I'm so excited by this conversation.

而且，你知道，你谈了很多关于力量训练的内容。

And, you know, you've talked a lot about strength training.

为什么力量训练对女性尤其重要？

Why is strength training so important for women in particular?

是啊。

Yeah.

我真希望我早就了解力量训练。

I wish I had known about strength training way back when.

比如，我16岁时接触到它，因为我朋友的哥哥是个健美运动员。

Like, I was introduced to it when I was 16 because my friend's brother was a bodybuilder.

我当时就想，哦，好吧。

And I was like, oh, okay.

我会去的，因为米歇尔你要去，我就跟你一起去。

I'll go because Michelle, you're going, I'll go with you.

但我当时并没有真正理解那意味着什么。

But I didn't really realize what that meant.

所以当我们现在谈论力量训练的科学时，我们知道随着年龄增长，肌肉流失得很快，30岁就开始流失。

So when we talk about the science of strength training right now, we know that with age, we lose muscle really quickly, start to lose it when we hit 30.

这非常重要，因为第一，肌肉是活性组织，有助于维持我们体内的许多不同系统。

And it's really important because one, it's an active tissue, so it helps maintain so many different systems in our body.

不仅如此，我们还要考虑力量训练如何通过给骨骼施加压力来改善骨骼健康。

Not only that, but we think about strength training and how it puts leverage on the bone to improve bone.

但真正重要的是当我们思考认知衰退时。

But the big thing really is when we think about cognitive decline.

我们发现随着年龄增长，阿尔茨海默病、痴呆症和认知衰退存在性别差异。

So we see that there's a sex difference as we get older in Alzheimer's, dementia, cognitive decline.

这与大脑的新陈代谢有关。

And it has to do with brain, brain metabolism.

这就是大脑使用的燃料，我们称之为神经可塑性，即大脑如何适应并创建神经通路。

So that's the fuel that your brain uses and what we call neuroplasticity or how your brain adapts and creates neural pathways.

嗯。

Mhmm.

如果我们进行力量训练，那么我们在照顾骨骼和肌肉的同时，也在向大脑发出信号，增强其可塑性。

If we're strength training, then, yeah, we're taking care of our bone and our muscle, but it's creating signals to the brain to increase its ability to be really plastic.

就像在说，好吧，我需要建立一条新通路。

So it's like, yeah, okay, I need to have a new pathway.

让我们来开发那条通路吧。

Let's develop that pathway.

所以它总是在变化。

And so it's always changing.

就像数独游戏，对吧？

It's like sudoku, right?

你在用脑力解决它，而力量训练也有同样效果，同时还能提升整体新陈代谢。

You're mentally working on that, but strength training does the same thing, but it also improves overall metabolism.

现在你的大脑非常灵活，它会说：好吧，我需要葡萄糖，但我也可以利用乳酸。

So now your brain is very flexible and it's like, okay, well, I need glucose, but then I can use lactate.

当你开始做这些事情时，会降低出现认知问题的几率。

So when you start doing all of these things, it reduces your chances of developing cognitive issues.

所以对女性来说，我一直认为力量训练很棒，因为我们在构建这些机能，改变身体组成，但从长远来看，我们想要拥有健康的身体和清醒的头脑。

So for women, I'm always like, yeah, strength training is great because we're building all these things, we're changing our body composition, but for the long term, we want to have a good body and a good mind.

如果我们做这些事来创造更多神经通路、开发现有通路，让大脑反应灵敏且保持可塑性，那么等我们100岁拄着助行器赛跑时，头脑依然会非常清醒。

So if we're doing these things and creating more pathways and developing existing pathways and making the brain very responsive and able to be flexible, then we're going to have a really good sound mind when we're all doing Zimmer frame races when we're a 100.

什么是助行器赛跑？

What are Zimmer frame races?

就是老太太或老爷爷们用的那种助行架。

You know, those frames that old women have to use and or old men.

我从来没见过那种东西。

I've never seen those.

我不明白你在说什么。

I don't what you're talking about.

在养老院没见过那种银色助行器吗？

In the nursing homes, you haven't seen those silver walkers?

哦，见过。

Oh, yes.

我还以为你说的是某种游戏。

I thought there was a game you were talking about.

不是。

No.

我

The I

感觉你不会用助行器。

have a feeling you're not gonna be using a walker.

我有预感，等我们90岁一起住养老院时，你会是那个教大家举重的人。

I have a feeling you're gonna be the one teaching us all how to lift weights when we're 90 years old in the nursing home together.

呃，不会的。

Well, no.

我会用助行架的。

I'll be using a Zimmer frame.

我会和大家一起赛跑，因为我的关节状况实在不怎么样。

I'll be doing the races with everyone else because I can't say that my joints are all that great.

那么增肌背后的生物学原理是什么？男女在这方面有何不同？

So what is the biology behind building muscle and how is it different for men versus women?

女性需要了解些什么呢？

Like, what do women need to know?

女性具有更强的抗疲劳能力。

Women are what we call more fatigue resistant.

就像我早前解释过的，肌肉纤维类型存在差异对吧？

So as I was describing earlier, the differences in the muscle fiber types, right?

女性拥有更多燃脂型纤维——我们称之为耐力型纤维。

So women have more of those fat burning, we call endurant fibers.

这意味着你能完成大量训练后仍能较快恢复。

So that means that you can do lots of work and then you recover relatively quickly.

所以在安排组数和次数时，女性不需要像男性那样长的组间恢复时间就能达到同等训练强度。

So when we're looking at sets and reps and things like that, women don't need as much recovery time between your sets and reps to be able to have the same kind of training stress.

现在把它分解一下。

Now break that down.

拜托。

Please.

因为你刚才说的我完全听不懂。

Because I don't know anything that you just talked about.

比如，组数、次数这些概念。

Was like, Sets, reps, of this stuff.

对。

Right.

我们到底在做什么？

What are we doing?

假设有一男一女去健身房，他们说，好吧。

So say you have a man and a woman that go to the gym, and they're like, okay.

我应该做五

I'm supposed to do five

组。

sets.

所以是五组吗？

So that's Five sets?

是的。

So yeah.

这个...内容太多了。

This is There's a lot.

我知道。

I know.

这里是个头像。

It's an avatar here.

好的。

Okay.

嗯，我们就用一个初学者的头像吧。

Well, let's just use an avatar of somebody who is just starting.

行吗？

Okay?

所以，医生们，最低要求是什么？

So, like, we're gonna like, what's the bare minimum, doctors?

我在寻找我能成功做到的事情。

I'm looking for something I can succeed at.

五组听起来很多

Five sets sounds like a lot

对我来说。

to me.

我会达到的。

I'll get to there.

但我想解释一下，好吧。

But I I want to explain the Okay.

你告诉我生物学原理。

You tell me the biology.

我会先讲解生物学原理，然后再告诉你可操作的感谢方式从哪里开始。

I'll give you the biology, and then I'll give you the actionable Thank where to start.

谢谢你，辛普森医生。

Thank you, doctor Simpson.

好的。

Alright.

假设有一男一女去健身房，他们遵循相同的训练计划：在三分钟内完成五组五次重复的动作。

So if we take a man and a woman, they go to the gym, and they have this similar program where they're supposed to do five sets of five reps on the three minutes.

这意味着什么呢？

So what does that mean?

就是要在三分钟内完成五组深蹲。

You do five reps of a squat in three minutes.

无论你完成动作花了多长时间，剩余时间都用来休息，总共三分钟。

So however long it takes you to do those, and then you rest the rest of the time for three minutes.

明白。

Okay.

比如你做五组深蹲可能耗时三十秒，那么就有两分三十秒的恢复时间。

So maybe it takes you thirty seconds to do your five squats, and then you have two minutes and thirty seconds to recover.

哦，懂了。

Oh, okay.

这个流程重复五次。

And you do that five times.

这就是五乘五训练法。

So that's five by five.

因此，如果男女都进行同样的训练，随着时间的推移，男性在力量增长方面——即相对于性别和体重的相对力量增益——会比女性表现更优。

So if a man and a woman both do that, and we look over time, the strength, the relative strength gains, so that means relative to sex and body weight, man will acquire better strength gains than a woman.

但如果我们调整女性的恢复方案，让她以5组×5次、每组间隔2分钟的方式训练，实际上她30秒就能完成并享有1分30秒的恢复期，长期来看她将获得同等效果，因为她的身体仿佛在说：我不需要那么多休息。

But if we were to change that recovery for the woman to go five sets on five by five on the two minute, so she does it in thirty seconds and has a minute thirty recovery, then over a course of time, she'll have the same outcomes because her body is like, I don't need as much rest.

过多的休息反而会开始拖累训练效果。

So it starts to kind of downturn with so much rest.

所以女性可以在更短时间内承受更大的训练负荷。

So you can put more training stress on in less time as a woman.

哇。

Wow.

这正是我们开始在力量训练研究中真正发现的课题之一，因为这个领域相对较新。

So this is one of the things that we're starting to really discover in the strength training research because it's relatively new.

我们逐渐认识到：肌肉纤维类型存在性别差异，女性拥有更多耐力型纤维，男性则拥有更多快肌糖酵解纤维。

We're like, okay, we know that there's a sex differences in the muscle fiber types where women have more of these, you know, endurant type fibers, men have more of the fast twitch glycolytic fibers.

因此要最大化力量训练效果，我们需要根据女性生理特点设计方案——她们不需要那么多休息就能获得相同的训练刺激和效果。

So if we really want to maximize the outcome of our strength training, we need to work to women's physiology where they don't need as much rest to get the same kind of stress and outcome.

知道我最欣赏这点什么吗？

And you know what I like about that?

这意味着更省时间。

It means it doesn't take as much time.

正是如此。

Exactly.

而且我很高效。

And I'm efficient.

很多时间。

A lot of time.

这真是好消息，Sims医生。

So that's very good news, doctor Sims.

是啊。

Yeah.

你知道，我正准备问你一堆关于具体该怎么做的问题，但我先有个疑问。

You know, I'm about to ask you a bunch of questions about, like, the specifics of what we should be doing, but I had one question.

每当我抱怨自己的身体状况，比如感觉身材走样或想改变什么时，我丈夫总会转头对我说：别忘了，腹肌是在厨房练出来的，不是在健身房。

Know, whenever I'm complaining about, my body or, you know, feeling out of shape or whatever it is that I want to change, my husband always turns to me and says, well, don't forget, abs are built in the kitchen, not in the gym.

没错。

Yeah.

我记得。

I remember.

这像是男性的说法——对男性有效吗？

This like a man's is that what works for men?

对男性有效。

That works for men.

绝对有效。

Definitely.

是的。

Yep.

因为当我听说'腹肌是在厨房练出来的'时，我就在想：难道要我饿着自己吗？

Because when I hear that abs are built in the kitchen, not in the gym, I'm like, am I supposed to starve myself?

比如，你到底在说什么？

Like, what what are you talking about?

对。

Right.

所以这又回到了，你知道的，禁食这个话题。让我很沮丧的是，更多男性戒酒后，他们戒掉糖分，然后突然之间腹肌就变得清晰了。

So this comes back to the, you know, the fasting, and I get really frustrated where more men will drop alcohol, they'll drop sugar, and then all of a sudden their abs are ripped.

对吧？

Right?

他们就像，

They're like,

腹部脂肪消失了。

Belly fat gone.

是的。

Yes.

但对女性来说，我们往往更容易堆积腹部脂肪。

But for women, we tend to store belly fat.

没错。

Correct.

如果我不喝酒的话。是啊。

And if I'm not drinking Yeah.

我想要看到效果。

I want results.

我知道。

I know.

但这并不一定会发生。

But it doesn't necessarily happen.

不。

No.

确实没有，西姆斯医生。

It doesn't, doctor Sims.

确实没有。

It doesn't.

这不公平。

This is not fair.

不。

No.

因为我不了解自己的身体。

Cause I don't understand my own body.

我明白。

I know.

这确实令人沮丧。

It's very frustrating.

我一直在听那些伪科学和我那愚蠢丈夫的建议，那些对他有效的方法。

And I've been listening to the bro science and my stupid husband telling me the advice that works for him.

而他只是试图帮忙。

And he's only trying to help.

那我该怎么办？为什么对女性就不适用呢？

So what do I so why does it not work that way for women?

首先，我们的体脂率更高。

We have a higher percent body fat for one.

再次强调，这归根结底是下丘脑对食物摄入的调控。

And again, it comes down to food intake in the hypothalamus.

所以如果我们开始减少食物摄入，又不通过其他方式补充这些热量，最终就会陷入低能量状态。

So if we start taking out food, and not replacing those calories with something else, then we end up in a lower energy state.

这个话题完全可以单独做一期播客了。

So that's a that could be a whole nother podcast.

但本质上，我们摄入的营养不足以支持体成分改变和健康目标。

But basically, we're not eating enough to support body composition change and health outcomes.

如果说'腹肌是在厨房里练出来的'，但如果我们吃的还是祖辈那种饮食，结果自然不会有变化，对吧？

So if we talk about abs in the kitchen, if we're eating the same kind of grandparent diet, then we're going to have the same outcomes, right?

但男性就算多出20%的生活放纵空间——吃点巧克力喝点威士忌之类的，依然能练出精壮身材。

But if we have the extra 20 bit of life where we're having chocolate and whiskey and all those fun things, man can take it out and get super ripped.

女性若这样做，体型却不会有变化。

Woman takes it out, there's no change.

为什么？

Why?

因为下丘脑会不断追问：那些热量去哪了？

Because the hypothalamus is like, where are those calories?

我需要那些热量。

I need those calories.

所以如果想吃得稍微健康些，就必须确保摄入足够的热量。

So if we want to eat a little bit cleaner, we have to make sure that we're actually providing enough calories.

所以如果我们摄入足够的热量，身体就会表示：'嗯，很棒'。

So if we're providing enough calories and our body's like, yep, sweet.

我们有足够的能量应对一天所需，克服压力，并且有充足的能量支持训练和通过运动实现我们想要的变化，你就能练出腹肌。

We got enough for all the things that we need to do in a day, overcome the stress, and we have enough to fuel the training and the changes we want with the exercise we're doing, you're gonna get those abs.

哇。

Wow.

复合运动——比如以功能性方式锻炼腹肌，不是做仰卧起坐，而是做硬拉或深蹲这类需要将腹肌作为支撑机制的动作——能比那些在地板上做大量仰卧起坐或俄罗斯转体的人更快练出腹肌。

And then the compound movements, like working abs in a functional way, not doing sit ups, but like doing dead lifts or squats where you have to use your abs as a support mechanism builds them faster than you see, you know, guys on the floor doing lots of sit ups or Russian twists.

是的。

Yeah.

他们将会练出强壮的腹肌。

They're going to get those strong abs.

但对女性来说，这种复合运动更适合利用扭转力作为支撑，因为它能让我们站得更直、体态更好，因为女性的重心在臀部，而男性的重心在胸部。

But for women, it's better to do this compound for that torsion to be able to use it as support because then it allows us to stand upright and have better posture because our center of gravity is down in our hips, men's center of gravity is up in their chest.

所以如果我们通过核心力量控制姿势并站得更挺拔，腹肌就会显现出来。

So if we're working to control our posture and develop the strength through our core, and we're standing up taller, our abs show.