EP 746：影响你跑步表现的五大生物标志物

我可以绝对地说，我见过拥有24块腹肌但内在状态糟糕的人。健康的衡量标准多种多样，但我们所定义的‘健康’外表与一个人内在的真实健康状况并无必然联系。

And I can absolutely say I've seen people with 24 packs that look like garbage on the inside. There's so many different measurements of health, but what we have decided health looks like doesn't really have anything to do with how healthy someone is on the inside.

节目开始前，我们想告知您本期是运动营养师艾希莉·里弗访谈的重播。在本期节目中，艾希莉将解析耐力运动员必须了解的五大关键生物指标，帮助我们理解其重要性及调控方法。这次对话让我们受益匪浅，因此决定再次分享。无论初次聆听或重温，相信您会和我们一样收获满满。请享受节目。

As we get started, we wanted to let you know that this is a rerun of our discussion with sports dietitian, Ashley Reaver. In this episode, Ashley breaks down five key biomarkers that every endurance athlete should know about, And she helps us understand why they matter and what we can do to keep them in check. We learned so much from this conversation that we wanted to bring it back for another listen. Whether you're new to it or hearing it again, we think you'll find it's just as helpful as we did. Enjoy.

Janji品牌已支持我们多年，这绝非偶然。Janji热爱越野跑者，他们设计的装备深受我们族群喜爱。若您许久未访问janji.com，不妨重新浏览——他们持续推出新颖印花与创新装备。秋季新品系列刚刚上市，值得关注。近期我频繁出差，随身必备Revi背包搭配Multi Pass Mini配件。

We've been supported by Janji for a few years now, and there's a reason why. Janji loves trail runners, and they design gear our tribe actually loves to wear. If it's been a while since you visited janji.com, take another look because they're always rolling out fresh prints and innovative gear. Their new fall collection just dropped, and it's worth checking out. Now I've been traveling a lot for work lately, and my go to bags are the Revi pack, and I pair that with a multi pass mini.

这些产品经久耐用、功能性强，是理想的旅行伴侣。这正是Janji的独特之处——由跑者创立，专注打造高性能且耐用的趣味装备。更棒的是，Janji会将每笔消费的2%及全部会员费直接捐赠给全球净水计划。

It's durable, functional. They're great for travel. That's the Janji difference. Founded by runners, they make fun gear that performs and lasts. And here's the best part, Janji gives back 2% of every purchase, and all Janji collective membership fees go directly to clean water initiatives worldwide.

此外，订单满100美元即享免运费与免费换货服务。立即访问janji.com，输入优惠码trailrunner还可额外获得9折优惠——这是TRN听众的专属福利。

Plus, you get free shipping on orders over a $100 and free exchanges. So check out John g dot com today. And as a bonus for listening to TRN, you can get 10% off your order by using the code trail runner.

曾经的装备可能跟不上你的冒险时长，但现在不同了。我们激动地推出Amazfit T Rex 3 Pro智能手表——专为追求同步进阶的跑者打造。

Sometimes your adventures outlast your gear. Well, not anymore. We're excited to announce the new Amazfit T Rex three Pro. This thing is built for runners who want a smartwatch that can actually keep up.

没错，这不仅是运动手表，更是您的越野向导。最令人惊叹的是其27天超长续航，几乎一个月无需充电。

Yeah. It's more than a sports watch. It's like your personal guide to the trail. The first thing that blew us away, the twenty seven day battery life. That's almost a month without worrying about a charge.

拥有超过

With over a

170种运动模式及全新AI个人助手，T Rex三Pro版满足你所有需求。它还很坚固耐用，屡获殊荣的设计让它无论办公室还是

170 sport modes and now the new AI personal assistant, the T Rex three Pro has you covered. Plus it's rugged. Its award winning design means it looks just as good at the office it does on

越野路上都同样出色。难怪全球已有4200万用户信赖Amazfit。冒险在召唤

the trail. No wonder 42,000,000 users around the world already trust Amazfit. Adventure is calling

用Amazfit T Rex三Pro响应它。只需访问amazfit.com/trail并在结账时使用代码trail即可享受15%折扣。网址是amazfit.com/trail。今日使用代码trail享15%优惠。欢迎收听新一期《越野跑者国度》。

and answer it with the Amazfit T Rex three Pro. Simply go to amazfit.com/trail and use the code trail at checkout for 15% off. That's amazfit.com/trail. Code trail for 15% off today. Welcome to another edition of Trail Runner Nation.

我是唐·弗里曼。

My name is Don Freeman.

我是斯科特·沃尔。今天我们将探讨体内奥秘——稍后我们会更准确定义这个概念——这些内在因素如何影响你的遗传潜能和运动表现。今天我们邀请到阿什莉·里弗，她是注册运动营养师，拥有营养科学与政策硕士学位，在奥克兰经营私人营养咨询业务，同时全职任教于加州大学伯克利分校营养与饮食学系。

And I'm Scott Warr. And today, we're gonna talk about what's inside your body and how that inside stuff and we'll define that stuff a little bit better here. But how that inside stuff can affect your genetic potential and your physical performance. Today, we have Ashley Reaver who is a registered sports dietitian with a master's in nutrition science and policy. She offers nutritional counseling in her private practice in Oakland, and she's a full time teacher of nutrition and dietetics at the University of California, Berkeley.

她还有另一个身份——这也是我们结识她的原因——作为InsideTracker首席营养科学家。她将为我们解读体内奥秘及其重要性。

And she's also, this is how we got to know her, the lead nutritional scientist at InsideTracker. And she's gonna teach us about what's inside and why that matters.

欢迎来到播客节目，Ashley。

Welcome to the podcast, Ashley.

谢谢。很高兴来到这里。

Thank you. Happy to be here.

嘿，我们这次会尽量让对话保持条理，因为我们过去常常聊着聊着就跑题了，但这次话题很重要。我们会涉及大量信息，所以希望保持结构清晰。作为伯克利的讲师，你可能更习惯有教学大纲。所以我们会先说明讨论框架。

Hey. We're gonna try to put a little structure to this because we're we've been known to kinda wander through conversations, but this is an important one. And we're gonna get a lot of information, and we wanna try to keep it structured. And as a as a, instructor over there at Berkeley, you probably appreciate a syllabus here. So we're gonna lay it out how we're doing it.

我们将探讨四种生物标志物...或者说五种。刚得知Ashley要补充第五种，因为她原本难以取舍。所以现在总共讨论五种。我们会逐个分析这些标志物，将它们区分开来思考。

We're gonna look at four biomarkers and Or five. Or five. We just learned that Ashley's bringing a fifth one because she was torn on just which ones to talk about. So we're going in for all five. And we're gonna lead off each biomarker and kind of separate them, and we think about them this way.

第一，是否存在性别差异？这是性别特异性的吗？对女性或男性的影响程度是否不同？是否与年龄相关？如果我20岁需要关注这个吗？

Number one, is there a gender difference? Is this gender specific? Should this apply to me as a female or a male more than the other? Is it age related? If I'm 20, should I worry about it?

如果我60岁，该如何结合年龄和健康水平来考量？有些人周末会跑步锻炼，有些人则在争夺比赛名次。我们将针对每种标志物进行这样的特征分析。然后请Ashley解释其定义、重要性、异常值的后果，以及如何调整。

If I'm 60, should I where should I think about it with age and fitness levels? Some of us are out running on the weekends. Some of us are racing for a podium. So we'll kind of characterize each one of them in that case. And then we'll ask her what it is, why it's important, what happens if the level is outside of normal, and then how do we fix it?

Ashley是这个领域的专家，我们期待她的分享。Scott？

So Ashley is a an expert in this area, and we look forward to hearing about it. Scott?

这样吧，我们首先从定义开始。艾希莉，什么是生物标志物？

You know, let's let's get this thing started with a definition. What is a biomarker, Ashley?

好的。生物标志物是一种能大致反映身体状况的指标，这是最宽泛的定义。比如血液中的标志物，也可能是跑步时的最大心率、快速眼动睡眠时长等。

Sure. So it is a marker that can kinda gives us information on your body. That's as broad as you can be. We can have a biomarker in your blood. It could be, you know, your heart rate, your max heart rate during a run, the amount of time you spend in in REM sleep.

还可以是从DNA中获取的信息。本质上，就是能告诉我们身体内部状况的任何数据片段。

It could be, you know, something that we get from your DNA. Essentially, it's just a bit of information that tells us what's going on with or inside your body.

那生物标志物有多少种？听起来可能数量非常庞大。

How how many biomarkers are there then? It sounds like there's probably a a whole lot.

成千上万种。其中我们最了解的是生理指标，比如智能手表能监测的那些，反而是最少的。血液标志物就有数百种，DNA领域我们正在探索，但仍有大量未知。这方面的标志物也多得数不清。

Thousands and thousands. Yeah. I would say of those, probably what we know about the most, physiological markers, like, what you can get from a smartwatch is probably the smallest. There's hundreds of blood biomarkers you could find, and DNA is you know, we're getting there, but there's still so much we don't know about it. Tons and tons of ones, that you could find there too.

简单到就像母亲用手摸你额头说'你发烧了'——这也是我们每个人都接触过的初级生物标志物

It could be as simple as, a mother putting her hand on your forehead and saying you have a temperature. I mean, that's a simple biomarker that we've all

没错。

Yeah.

使用过或体验过的。

Used or experienced.

完全正确。

Absolutely.

今天，我们做的是说服阿什利来谈谈，在成千上万的生物标志物中，哪五个对耐力跑者最为重要？这确实很困难。我知道要从数千种中选出五个。记住还有很多其他重要的，但这只是最重要的五个。

And today, what we're done we've done is we have, twisted Ashley's arm to come on and talk about what are the five most important biomarkers of all these thousands, what are the five most important for endurance runners? And that's really tough. I know that that of the thousands to say, okay. These are five. Remember that there's many, many others, and, these are just the top five.

我要说，我给自己简化了任务。我不是运动生理学家，所以不会涉及生理学。我也不是遗传学家，所以也不会涉及那方面。我将专注于血液生物标志物，这实际上是InsideTracker最初的核心领域，在我们添加了许多其他生物标志物之前。

And I will say I've made it easier for myself. I'm not an exercise physiologist, so I'm not gonna touch the physiology. I'm also not a geneticist, so I'm not going there either. I'm gonna stick with, blood biomarkers, which is really what InsideTracker's kind of bread and butter was, so to speak, before we added in a lot of these other biomarkers.

我帮你简化一下。我们是一群越野跑者，现在正在查找你刚才描述的那些人是什么。所以我们准备好开始探索了。

I'll make it simple for you. We're a bunch of trail runners, and we're currently looking up what those people are that you just described to us. So we're ready to go for a ride.

我们唯一知道的是，它在我们体内就像我们刚刚注入的一种凝胶。这就是我们所知道的。除此之外的任何信息对我们都会有所帮助。明白了。

The only thing that we know that it's inside us is like a a a gel that we just squirted inside us. That's all we know. So anything beyond that is gonna be a a little bit of help for us. Got them.

是的。我们的第一个生物标志物是什么？我想，我想我们已经准备好了。你有什么？让我们开始命名它，然后告诉我们它是否针对特定性别、年龄或健身水平。

Yeah. What's our first biomarker? I I think, I I think we're ready to roll. What do you what do you have? Let's let's start off and name it, and then let us know if it's specific to any gender, age, or fitness level.

好的。太棒了。我认为第一个极其重要的指标是皮质醇。你对皮质醇应该有所了解，它是我们的压力荷尔蒙。

Okay. Awesome. The first one that I think is super important is cortisol. And cortisol, you were kind of familiar with it. It's our stress hormone.

但它是可以通过血液或唾液检测的标志物。在压力时期它会升高。如果进行唾液检测，通常能反映即时压力状态——比如当下我感到压力，我的皮质醇水平就会上升。而血液检测则能显示皮质醇水平的长期升高趋势。

But it is a marker that you could test both in your blood or in your saliva. It increases in periods of stress. And if you were to get a saliva test taken, typically, that's when you're gonna see, you know, I'm stressed right at this moment. My cortisol has increased. Your blood, what it can show you is chronic elevations in your cortisol levels.

通常皮质醇在晨醒前达到峰值，它帮助我们清醒，随后全天逐渐下降。关键是要在每天固定时间检测皮质醇，这样当你试图比较数据、观察改善或恶化情况时，至少是在相同基准线上对比。与其他我们将讨论的指标不同，皮质醇的正常范围不会因年龄、性别或活动水平而产生显著差异。

And, typically, your cortisol is the highest right before you wake up in the morning. It's something that helps us to wake up, and then it tapers off throughout the day. Importantly, I'd say for cortisol, it's really, really key to get it tested at the same time throughout the day so that if you're trying to compare or see if you've made improvements or if it's gotten worse, you're at least comparing apples to apples. There is not necessarily anything that would make it more important or would kinda change what we would expect normal to look like based on age or gender or activity level. Some of the other markers that we'll talk about, there are.

无论你处于健康周期的哪个阶段或活动强度如何，我们都希望皮质醇水平保持稳定——除非是在你即将进行50公里越野跑前的瞬间检测。适度的紧张其实有益，它能给身体带来积极刺激。

But for cortisol, that's something that regardless of where you are in your health span or where you are as far as activity goes, we still want this level kinda to be in check unless we're testing you, like, the second before you're about to go off on, a 50 k trail run. And it's good to be a little bit nervous, because that can help your body a bit.

那么皮质醇究竟如何对我们产生积极作用？比如心率加快能帮我们躲避危险，体温升高有助于对抗细菌入侵。但皮质醇的具体生理目的是什么？

So how how does cortisol actually help us in any way? And, you know, we we have certain things that elevate because or your heart rate could elevate because, you know, we have something approaching us. We need to get out of harm's way or or temperature could increase because we're trying to get rid of some bacteria or something attacking us. But what about cortisol? What's the purpose of that?

没错。皮质醇是战斗或逃跑激素，是身体应对压力源时的释放物。从进化角度看，这个机制非常宝贵——当你在野外遭遇狮子时，皮质醇的激增能让你要么逃脱要么战胜它。

Yeah. So cortisol is that that fight or flight hormone. It is something that our body releases in response to some sort of a stressor. So, you know, evolutionarily, this was a great thing for us to have. If you're walking along and a lion hops out at you, you want this big excretion of cortisol to hopefully either outrun the lion or fight it and win.

虽然现代人很少被野兽追赶（越野跑者除外），但我们的身体仍保留着这种反应机制。皮质醇的主要作用是激活交感神经系统——即战斗或逃跑系统，此时会发生系列生理变化：比如视觉会变得异常敏锐。

Good luck to that. Most of us aren't chased by wild animals. Maybe on the trails, that's much more common than regular life, but our body is really hardwired to respond in the same way. And cortisol's main role in the body is it really kicks into gear, you know, our sympathetic nervous system, which is that fight or flight nervous system, where few things can happen. Our, you know, our eyes get super focused.

我们的炎症水平往往会被显著抑制。如果你试图逃脱狮子的追捕，你肯定不希望被发炎的脚踝拖累。我们会切断消化系统的血液供应，将大部分血液输送到肌肉和大脑，因为这是我们逃离险境所需的关键部位。这有助于提升呼吸频率和加快心率。

Our inflammation levels tend to be pretty blunted. If you're trying to outrun a lion, you don't wanna deal with an inflamed ankle. We shut off blood flow to our digestive tract. It mostly goes to our muscles and to our brain because that's what we need to escape that situation. It helps increase our respiratory rate, helps increase our heart rate.

另一个作用是帮助我们调动能量来源，特别是肌肉储备。皮质醇尤其会在长时间持续奔跑时分解骨骼肌，而骨骼肌由氨基酸构成——这些是基础建筑材料。其中约三分之二的氨基酸可转化为葡萄糖，这种葡萄糖正是肌肉和大脑在高压力、高强度情境下首选的能量来源。当然，我们还有听众们熟悉的糖原储备。

And something else that it does is it helps us tap into fuel sources, in particular, our muscles. So cortisol can especially if you're, you know, really running for long periods of time, it can break down our skeletal muscle, and our skeletal muscle is made up of amino acids. Those are the building blocks. About two thirds of those amino acids can be converted into glucose, and that glucose is the primary source of energy that your muscles, as well as your brain, wants to use in these high stress, high intensity situations. So, you know, we have our glycogen stores, which I'm sure all your listeners are used to.

我们通过能量胶等外源性葡萄糖补充能量。但当身体需要更多燃料时，也会分解肌肉组织将其转化为持续供能的葡萄糖。脂肪转化量极少——虽然甘油三酯骨架理论上能转化葡萄糖，但转化率微乎其微。这对运动员至关重要，毕竟我们所有训练都围绕肌肉展开。

We have exogenous glucose that you certainly eat from your shoes and your gels to get some of that. But in those situations where your body needs more of that, you also can break down that muscle mass to convert it to glucose as a continued fuel source. Our fat, very, very small amount. I won't get super technical, but the backbone of triglycerides can convert into glucose, but it's a tiny, tiny amount. So for athletes, it's something that's really, really important to consider because we do so much work with our muscles in mind.

当你努力训练时，我们本应让肌肉充分休息恢复。但如果忽视这些压力因素，它们就会抵消你的训练成果。真正提升皮质醇水平的因素可归纳为四大类：首当其冲是精神与情绪压力——

You are trying to train. We're trying to rest them, allow them adequate times to recover. But all of these stressors, if you're also not paying attention to them, are kinda counteracting all of that work that you're doing. And the things that really can increase that cortisol level, there's really four big buckets to focus on. We have mental and emotional stress for sure.

这些压力可能真实存在，但我们对它们的心理应对方式会极大影响皮质醇水平。其次是能量摄入不足——对越野跑者而言，摄入足够热量通常需要刻意为之，必须在训练内外都保持充足能量供给。睡眠不足是第三大因素。最后是连续高强度训练缺乏恢复间隔——身体需要足够时间让心率回落，从战斗或逃跑模式切换至副交感神经主导的休息消化状态。

These are things that could be real, but, certainly, our response to them, how we deal with them mentally has a really big impact on increasing that cortisol level, amount of energy that we take in. So if you're under fueling for trail runners in particular, eating enough calories is not something that normally happens naturally. It takes effort and intention to be able to take in enough energy both within your workouts and outside of your workouts, to have enough fuel to propel your muscles however far you're asking them to go. Not sleeping enough is another big one, as well as if you have a lot of high intensity activity stacked up one after the other without adequate recovery and rest time in between. Enough time to bring that heart rate back down and to let your body switch from that fight or flight mode into rest and digest, which is that parasympathetic nervous system.

Ashley，根据你的描述，运动员是否会因为频繁让身体处于战斗或逃跑状态，比每日步行的办公室职员更容易长期处于高皮质醇水平？

Ashley, as as you're talking about this, do you see that athletes are subject to chronic high cortisol levels because they're putting their body on into this flight or fight situation more than somebody that, you know, is just a walk a day office person?

确实，这要视情况而定。报名50英里越野赛的通常是A型人格，他们对自己期望值很高，可能施加更大压力——这种特质往往会渗透到生活的其他方面。

Yeah. So I would it depends. It takes a specific type of person to sign up for a 50 mile race. Those typically are more type a people that have a lot of expectations, on what they want to achieve and maybe put a lot more pressure on themselves. That probably feeds over into a lot of other things.

所以A型人格的人往往更容易感到压力，尤其是当你考虑到截止日期带来的精神和情绪压力，不断像仓鼠轮一样忙碌，可能感到力不从心，或者觉得自己必须达到某种标准时。我认为这与耐力运动员以及那些肩负许多责任的人之间存在相当紧密的联系。但另一方面，当你对身体提出如此高的要求时，你必须更加注意补充能量、保证睡眠以及获得足够的恢复时间。因此，这两方面确实都会产生影响。正如我之前提到的，仅仅是摄入足够的能量就很困难。

So type a individuals tend to be more stressed anyways, you know, especially if you're thinking about that mental and emotional stress of deadlines, constantly being on a hamster wheel, maybe feeling inadequate, or, like, you have to, you know, perform to a certain standard. I do think that there's a pretty strong connection there with endurance athletes and just being the type of person that has a lot of responsibilities. But on the flip side, definitely, you have to pay so much more attention to fueling, to sleeping, and to getting adequate amounts of recovery when you are, you know, placing these really big demands on your body. So it definitely can be influenced from both sides. And as I mentioned before, just taking in enough energy is difficult.

我喜欢越野跑。虽然我没跑过超过五英里的距离，但我完成过半程铁人三项。你知道，铁人四项中的第四项就是饮食，是进食。摄入足够的能量，尤其是足够的碳水化合物来提供能量，真的非常重要。所以，特别是随着里程增加，很容易陷入巨大的热量赤字，如果你的身体得不到补充，它可能无法自行恢复。

I like trail running. I wouldn't say I'm doing I've done anything longer than maybe five miles, but I have done half Ironmans. And those are you know, the fourth sport of a triathlon is food, is eating. It is really, really important to take in enough energy and in particular, enough carbohydrates to fuel that energy. So it's really easy, especially as your mileage increases, to get just into that big calorie debt that your body can't get out of necessarily if you don't feed it.

仅仅因为你不摄入这些营养，并不意味着你的身体不需要它们。它会尽其所能找到它们。其中一种方式就是通过升高皮质醇来释放葡萄糖，某些氨基酸可以转化为葡萄糖。

And it just because you don't eat those nutrients does not mean that your body doesn't need them. It will do whatever it needs to to be able to find them. And one of those is spiking that cortisol to free up that glucose that your certain amino acids can be converted into.

在我们开始录音之前，你说你有五个生物标志物要讨论。Scott和我不知道它们，即使知道也帮不上忙。但你说其中一个与你有关系，那就是皮质醇，而且你有一个可以分享的故事。所以我很想听听。

Before we, hit record, you said you had five, biomarkers to go through. And Scott and I don't know them, and it wouldn't have helped us if we knew them. But you said one of them you have a relationship with, and it was cortisol, and you have a story that you can share with us. So I'm interested in hearing it.

是的。皮质醇正是让我想在InsideTracker工作的原因。作为一名营养师，我对葡萄糖、胆固醇水平和肝脏健康酶非常熟悉。但皮质醇是我第一次真正能可视化看到自己在对自己做什么。我的意思是，作为一个A型人格的人，我喜欢说我现在是正在恢复中的A型人格。

Yeah. Cortisol is really what made me wanna work at InsideTracker. As a dietitian, I've been, you know, very familiar with glucose, with cholesterol levels, with liver health enzymes. But cortisol was the first time that I could actually really visualize what I was doing to myself. And what I mean by that is, you know, as a type a person, I like to say I'm recovering type a.

我现在给自己打A-。这要归功于能够可视化我的皮质醇水平。我知道自己经常让自己压力很大。我知道我喜欢在脑海中不断重放事件，或者特别喜欢去那些我知道会让我有压力的地方。我是个压力成瘾者。

I'd give myself an a minus now. I credit that to being able to visualize my cortisol. You know, I knew that I stressed myself out a lot. You know, I knew that I like to replay events in my mind all the time or that I specifically liked to go places that I knew would stress me out. I was a stress junkie.

看到皮质醇检测结果回来时，它高得离谱。超级、超级高，就像，这是什么情况？那是我第一次真正看到我的想法对身体其他部分的影响。那些压力不会只停留在你的大脑里。那些皮质醇水平对我的影响，就像我长时间被狮子追赶一样，你知道，仅仅是因为我睡前想的事情。

And seeing that cortisol result come back, it was sky high. It was super, super, like, what the heck is this? That was the first time that I really saw what my thoughts were doing to the rest of my body. That doesn't stay in your brain. That's a you know, that those cortisol levels are impacting me just as if I were being chased by a lion for a really long time, you know, because of what I thought before I went to sleep.

这对我产生了巨大的影响，真正凸显了这些血液生物标志物的重要性。我们与许多不同项目的职业运动员合作过，对于那些年轻的NBA球员，我特别关注他们的皮质醇水平，因为他们会整夜坐着打电子游戏。嗯。没人能说服他们需要更多睡眠。但当你能看到睡眠深度不足或缺乏睡眠导致皮质醇激增，并解释这与他们受伤或训练中感到更疲劳之间的关联时，他们就会恍然大悟。

And that had a really big impact on me and just really highlighting how important these blood biomarkers are. And, you know, we've worked with pro athletes in a lot of different sports, and I love cortisol for young NBA players that we've worked with because they would sit up all night playing video games. Mhmm. And nobody could tell them you need more sleep. But when you could see that your, you know, sleep depth or your lack of sleep was causing the spike in cortisol, and then explain that connection to, you know, maybe why they were injured or why they were feeling more fatigued in practice, then, you know, it clicked.

你真的能理解这一点。对我来说，这是让我摆脱压力成瘾的好方法，真正接受冥想、瑜伽的建议，或者停止那种厄运循环，并在这方面付出很多努力。

You can really get that. So for me, it was a good way for me to break up with being a stress junkie and really take those recommendations of meditation or yoga or just stopping that that doom spiral to heart and really put a lot of effort there.

显然，Ashley，你不必仅仅通过跑很多英里来给自己施加身体压力。有些人可能只是承受了很多情绪压力，工作环境或家庭环境非常困难。导致高皮质醇的途径有很多。然后你再叠加通过大量跑步试图逃离压力，现在你就要面对一把双刃剑了。但我在听你说的时候在想，Ashley是否可以通过观察一群人的行为、习惯和动作方式，来定位那些皮质醇水平高的人。

So, obviously, Ashley, you don't have to just run many miles and put yourself through physical stress. Somebody can just have a lot of emotional stress and and have a workplace that's very difficult or a home environment that's difficult. There's many ways to end up with high cortisol. And and then you stack that with lots of running trying to get away from your stress, and now you have a double edged sword to deal with. But I was thinking as you were talking, I wonder if Ashley could walk through a group of people and locate based on their their actions and their habits and and the way they they moved around.

我敢打赌那个人皮质醇水平很高。在你与人合作时，你有没有曾经在生物标志物出现之前就预测到它们？

I bet you that person has high cortisol. Have you have you ever matched that when you're working with somebody you go do you ever predict markers before they happen?

是的，当然。尤其是当你了解了某个人及其生活方式、影响因素以及他们的大脑运作方式后。我通常不喜欢仅凭外表来判断一个人的健康状况。但随着我积累更多信息，有些人确实明显符合某种模式。

Yeah. For sure. Especially once you learn about you know, you just learn people and their lifestyle, things that go into it, how their brain works. I don't typically like to judge someone's health by looking at them. But as I accumulate more information, some people are just like, okay.

我们显然符合这种模式。即使不知道具体的生物标志物数据，我仍然会鼓励他们重点关注那些可能导致皮质醇激增的因素。

We clearly fit this mold. And even without knowing that biomarker, I'm still gonna encourage them to really focus on some of the things that can cause that cortisol to spike.

我想，大多数人的皮质醇水平应该落在某个范围内才算正常。我们一直在讨论超过这个范围的情况，稍后我想深入探讨这一点。但我突然想到，皮质醇水平过低是否存在危险？

There is a certain level, I assume, where most of us should fall within to be normal with our cortisol levels. And we've been talking about going over that, and I wanna get into that in a minute. But it just occurred to me, is there a danger of being too low on the cortisol?

是的。另外有个医学病症叫艾迪生病，你的身体就是无法分泌足够的激素。这是个...我不确定，Instagram时代流行词，所谓的肾上腺疲劳。如果你的身体无法产生皮质醇，那就是一种病症。你应该去咨询专业人士。

Yeah. And tip that's a medical condition called Addison's disease where your body just doesn't produce a lot. It's a, I don't know, Instagram age buzzword, this adrenal fatigue that happens. If your body can't produce cortisol, it's a condition. You should go talk to someone about it.

因为重申一下，皮质醇对身体有益处。我们体内存在这种激素是有原因的。但正常人不可能通过'禅修'就让皮质醇水平降低。

Because, again, cortisol has good it does good things for the body. There's a reason that we have it. But a normal person couldn't be so zen that their cortisol level is low.

那么如果我们水平偏高，有什么方法可以帮助调节吗？显然我们可以尝试脱离敌对环境，确保充足休息，控制运动量。但您既是营养师又具备多重专业资质，在饮食方面有什么建议吗？

So is there anything we can do to help help move that if we if we're elevated? Obviously, we can try to get out of the hostile environment. We can make sure we get plenty of rest, and we watch our miles. But you're a dietitian as well as many other things that qualifies you to to tell us about this stuff. Is there stuff that we can eat?

我知道标准答案总是深色绿叶蔬菜。我营养课就学到这个，但具体我们能怎么做？

I know the answer is always dark, leafy green vegetables. I that's all I knew in my nutrition class, but what can we do?

实际上我认为在这个情况下，深色绿叶蔬菜并非必需。

I would actually argue that dark, leafy green vegetables in this case are not necessary.

哦，太好了。

Oh, good.

如果要说的话，它们反而可能让你离理想的皮质醇状态更远。对耐力运动员而言，摄入足够热量本身就很困难。要尽量用能提供热量的食物填满胃部空间。吃一大份菠菜沙拉会占据你本可用于达成热量目标的进食空间和时间。

If anything, they could take you further away from where you wanna be for cortisol. For endurance athletes, again, eating enough calories is hard. It takes a lot of effort. Maximize that space in your stomach with something that's gonna give you calories. Eating a big spinach salad is gonna take up space and time that you could be using to actually help you reach your calorie goals.

令人惊讶的是，我告诉许多耐力运动员要尽量避免摄入过多生蔬菜。尽量选择烹饪过的蔬菜，其中含有的油脂不仅能提供热量，还能减少在胃里占据的空间。关键是要找出那四个因素中哪个或哪些组合可能导致皮质醇升高，并集中解决。如果你确认睡眠充足、饮食足够，并且安排了充分的休息日让心率不达到极限区间，那么就该专注于那些破坏性压力管理技巧了。我喜欢把这四个方面称为训练的'软性要素'——虽然重要，但比起记录跑步速度或里程数，它们往往不那么有趣或容易量化。

And it's surprising, but I you know, for a lot of endurance athletes, I tell them to steer clear of, as many raw vegetables as they're eating. Try and have vegetables that are cooked that have some oil in them most likely can contribute to calories, but also take up a lot less space in your stomach. Importantly, I would say figuring out which of those four things for you is likely causing or combination of those four is likely causing that elevated cortisol and focusing on that. If you know that you're sleeping enough, if you know that you're eating enough, and you know that you have enough rest days planned in there where your heart rate is not hitting that max zone, then it's really time to focus on some of those other stress management techniques that are derailing all of these things. And I like to call those four things like the softer sides of training because we know that they're important, but they're less fun to do or to measure than, you know, how fast you ran or how many miles you accumulated.

对我们每个人而言，改善重点可能不同，但诚实地评估自己最需要改进的方面，是降低皮质醇的最佳切入点。

And for all of us, it it might be different, but really focusing and being honest with yourself about which one of those you could improve on is the best place to start to bring those back down.

说得好！我已经准备好听下四个要点了。基于这个建议，我现在完全信任你的专业判断，艾希莉。我们继续下一个重点吧，你认为对耐力运动员至关重要的下一个指标是什么？

Love it. I'm I'm ready to hear about the next four. Based on that recommendation, I'm I am a believer in you, Ashley. Let's, let let's go to the next one. Which one have you selected that's important for endurance athletes?

好的。接下来这个补充指标是检测睾酮或DHEAS水平（女性可测后者）。这些都是主要的性激素——睾酮检测对男性来说相当稳定直接。

Sure. So this one was the add on, and that would be measuring testosterone or DHEAS levels of something you could measure in women. And these are, you know, primary sex hormones. So testosterone is a pretty easy one to measure. For men, it's pretty consistent.

我们同样会检测女性（虽然含量极低）。特别是绝经前女性，性激素呈周期性变化，比如月经周期第1天与第14天的激素水平可能差异巨大。因此我们常检测DHEAS（所有女性性激素的前体），这些数值对运动员至关重要。与皮质醇类似，导致皮质醇飙升的四大因素同样会使这些激素水平下降。

We do also measure it, and females have have it as well, just in much, much smaller amounts. But sex hormones in women, especially premenopausal women, are cyclical, meaning that, you know, where you are on day one of your cycle could look very different for that hormone based on day 14. So for that reason, enthalter will test DHAS, which is a precursor to all these sex hormones for females. And knowing those numbers can also be really important for athletes. Very similar to cortisol, the same things that can cause a spike in cortisol can cause these values to be down.

能量摄入不足、睡眠缺乏、高强度训练间歇不足、心理情绪压力——这些都会影响这类合成代谢激素。它们对肌肉构建至关重要，能将营养分子转化为肌肉组织，促进线粒体增殖（提升耐力运动员能量代谢效率）。

So not taking in enough energy is really key, not sleeping enough, too much high intensity exercise without any rest and recovery in between, and then, that mental and emotional stress. These hormones are super, super important for building new muscle. They're anabolic hormones. They help to take these little building blocks of nutrients and turn them into bigger things like muscles. They help make those adaptations in our muscles to increase, you know, let's say, mitochondria for endurance athletes so that we can process energy more efficiently.

这些激素还参与肌肉损伤修复（极其重要）。但必须明白：性激素属于'锦上添花'型物质——当身体需要在维持心跳呼吸（叠加高里程训练）和这些非必需功能之间做选择时，它会毫不犹豫地牺牲后者来保全生命。

And they also help to repair muscle damage, which is super important too. And all of these sex hormones are are nice to have. They are not required to keep you alive. And if your body is deciding between keeping your heart beating and your lungs breathing, in addition to all of these miles, it's gonna sacrifice putting resources towards things that are nice to have. So they're gonna keep you alive.

这就是你身体会做出的反应。性激素水平较低可能是一个很好的迹象，类似于皮质醇的情况，说明那四个方面中有些地方确实出了问题。你没有给身体提供足够的资源来生产这些激素，这些激素不仅能帮助你达到最佳表现，还能实现最佳恢复，真正充分利用你的训练成果，因为训练的目的就是为了获得那些适应性改变。所以，如果你不关注那些同样支持这些适应性改变的因素，你只能从训练中获益50%，这有点……你知道的，如果你的身体无法充分利用你施加的所有压力，那训练就不太值得了。

That's what your body's gonna do. And having lower levels of these sex hormones are could be a really good indication that, again, similar to cortisol, something of those four is just really off. You're not giving your body all of the resources that it needs to be able to produce these hormones that can not only help you perform optimally, but also recover optimally and really be able to take advantage of your training because you're only training to get those adaptations that happen. So if you're not focusing on all those things that also support those adaptations, you're, you know, benefiting 50% from your training, and it's kinda, you know, not really worth doing it if your body can't take advantage of all of the stress you're putting on it.

Ashley，对于女性，尤其是绝经前的女性，因为激素水平是周期性的，是否有特定的测试时间？还是说只要确保在后续测试时选择周期中的相同时间点即可？

Ashley, for women, premenopausal women, because it's cyclical, is there a certain time that you should be tested? Or do you just make sure that if you're subsequently testing that you're doing it at the same point in the cycle?

Ashley，在你回答之前，Scott，为了澄清一下，你刚才说的是绝经前女性，但我认为所有女性的激素水平都是周期性的，这一点需要明确。可能我之前听错了你的话，Scott，如果我打断了你的问题，我为此道歉。不，没有。所以请先澄清这一点，然后再听听你的回答。

And, Ashley, before you answer that one, just just for clarification, Scott, you said premenopausal women, but I think it's cyclical for all women and and and clear that up. Maybe I misheard your statement earlier, and I apologize, Scott, if I stepped on your question when it was right. No. No. So straighten that out, and then let's hear your answer.

当然。绝经后，女性不再有月经周期。所以我们不会看到像绝经前女性那样的雌激素、孕酮和睾酮的波动。但我们特别测试女性体内的DHGAS这个指标，因为它不会随周期变化而变化。

Sure. So postmenopause, there's no longer a menstrual cycle. So we don't see that fluctuation in estrogen, progesterone, testosterone that we would see in premenopausal women. But we test this marker of DHGAS for women in particular because it does not change based on where you are in your cycle.

哦，好的。

Oh, okay.

对于绝经前的女性，大多数周期并不正好是28天，但理论上应该是。所以无论你在周期的第1天到第28天的哪一天测试，DHAS水平都相当稳定。我们曾尝试要求所有女性在周期的第1到第5天测试，但这非常不方便，也不太受欢迎。这就是为什么我们选择了DHAS这个指标。

For premenopausal women, most cycles aren't just twenty eight days, but, you know, in the text they should be. So it doesn't matter if where you are on day one to twenty eight. That DHAS level is pretty stable. We did try to require all women to test days one through five of their cycle, which is really inconvenient and wasn't super popular. So that's why we we found this marker of DHAS.

它仍然可以为我们提供许多激素水平的近似测量，而不需要施加太多限制，比如排除掉一个月中的5/6时间。嗯。但对于绝经后的女性，这些指标不应该有波动，无论哪一天测试，结果都应该相当一致。如果能在大致相同的周期阶段或同一天测试当然更好，因为其他指标也可能受到影响。

They can still give us a proxy measurement of where a lot of these hormone levels are, without putting so many constraints on, you know, removing five sixths of the month. Mhmm. But for postmenopausal women, these shouldn't fluctuate. They should be pretty consistent no matter what day anyways. It's great if you can test on the same day or roughly within the same, phase of your cycle because, certainly, other things can be impacted as well.

你的铁含量可能会因失血量不同而略有差异。胆固醇水平也可能稍有波动。但这些变化并不显著，不像我们看到的荷尔蒙水平那样存在巨大波动。

Your iron level could be slightly different based, you know, on how much blood loss you have. Your cholesterol levels might tweak a little bit. But they're not massive deviations on, like, a really big scale like we see with the big fluctuations in hormone levels.

我有个问题，你提到男性睾酮水平非常稳定。接下来的问题可能需要转交给伯克利的其他同事回答，或许我这么问不太公平——作为女性，是否在一个月中有更适合参加比赛的时期？是否存在激素峰值阶段能对比赛表现产生积极影响？

I I have a question that you said men are very consistent with testosterone. And and this next question, you may push down the hall to your to your other folks at Berkeley, so maybe I'm unfair to ask this. But is is if I'm a female, is there a better time in the month that I should want to be running a race? Is there a peak period of my if I'm peaking on on my hormones, is that gonna affect me in a positive way for a race?

确实有可能。你的睾酮水平会在排卵前达到峰值。如果有女性听众，通常这时候你会感觉特别性感和大胆。

Yeah. It can. So your testosterone levels definitely peak right before ovulation. Mhmm. You know, if you have women listeners, that's typically when you feel, like, sexy and daring.

这是因为睾酮在发挥作用，同时也提高了卵子受精几率。这个阶段非常适合进行高强度训练，此时肌肉也更容易产生适应性变化。另一个有趣现象是产后——孕妇的激素水平会维持高位一段时间。很多职业跑者会利用产后激素（包括生长激素和睾酮）飙升的窗口期，让肌肉获得极佳的训练适应效果，这种优势甚至能持续六个月。

That's because you have some testosterone to help you out there, and also increases your chance of fertilizing that egg. So that's a great time to be able to really push yourself in training. Also too, you know, that's the time when your muscles may be able to have more of those adaptations. Another super interesting thing that happens is after you give birth, women that are pregnant, your hormone levels are remain high for a little while. And there are a lot of pro runners that like to really take advantage of those post pregnancy spikes in hormones and growth hormone and testosterone adds opportunities for their muscles to just really, really have a beneficial adaptation phase, you know, even six months.

我认为六个月是个关键期——确实有很多职业运动员利用这个阶段。男性激素相对稳定是指月初和月中差异不大，但日常或每周仍可能存在导致睾酮波动的因素。不过总体而言，这种波动不像女性那样呈现规律性变化。

I would say by six months, you should you know, this is something that people really want to do. You do see a lot of pro athletes that that take advantage of that. I should say men are are relatively consistent, meaning that, you know, day one versus day fourteen of the month aren't gonna be different, but there's still certainly things that can cause that testosterone level to spike or to come back down, you know, on a day to day, maybe week to week basis. But for the most part, it's not a consistent fluctuation that we would expect.

你提到的产后激素持续高位现象，简直像是身体给经历妊娠女性的礼物——就像在说：你付出了这么多，我们会保持激素水平帮你恢复，为下次怀孕做准备。

You talked about post pregnancy, you know, hormones that remain elevated. It it's almost like the body's gift to the ladies for going through that pregnancy. It's like, hey. You gave up a lot of yourself. We're gonna keep these hormone levels high so you can put yourself back together so we can do this again.

没错。在孕育新器官（胎盘）和新生儿后，身体需要大量修复工作。这些激素确实必不可少。但我要强调：如果产后半年内不想跑步，千万不要勉强自己。

Right. There's a lot of recovery and repair that has to happen after growing a new organ, delivering a new organ and a new human. Yeah. So, you know, your body needs those for sure. And I I should say, if you don't feel like running for six months after pregnancy, please don't force yourself into it.

好的。

Alright.

但如果你想重新投入训练，要知道此时体内存在某些额外激素，它们不仅帮助身体恢复，还在孕育生命和器官的过程中发挥作用——你可能会感觉有所不同。你的休息与恢复状态也可能因这些激素的加持而显得不太一样。

But if you're someone that wants to get back into it, you know, again, there are some additional hormones that are there that are helping your body, also help to grow a human and an organ that you might notice that feel it's gonna feel different probably. But your rest and recovery might also feel a little bit different because you're boosted by those.

那么艾希莉，如果我们的激素水平超出正常阈值该怎么办？水平过低有风险吗？过高又是否存在风险？

So, Ashley, if we fall outside of this normal threshold with any of these, hormones, what do we do? Is there is there a a risk if we're too low? Is there a risk if we're too high?

水平过低通常源于过度训练，比如过量跑步却忽视了训练中四个柔性要素。疲劳感是最明显的信号——你会感到对生活丧失热情，训练后恢复不佳，不再像从前那样期待训练。特别是男性通过睾酮等生物标志物，能直观看到自身正常水平的偏离。

So for low is typically what we would see from, you know, kinda too much of stuff of of maybe too much running without enough of, again, those those four things that I would consider the softer side of training. Fatigue is a really big one that you can feel. Just feeling like a general lack of obsessed for life, baby, would be a feeling to say it. Feeling like you're not recovering as well from, your workouts, not feeling excited about your workouts like you used to. And especially if you can have, like, a biomarker like testosterone for men that you can see where your normal is.

假设你连续三年专注训练而忽略其他，或经历高强度训练周期后睾酮水平骤降，这时必须停下来让身体恢复。若不给予足够恢复时间，身体机能只会持续下滑。对于50公里跑者这类人群，客观数据往往比主观感受更有说服力——他们的大脑不愿承认超负荷，但身体指标会给出明确警示。

You went to, you know, maybe three years of just focusing on training and neglecting other things or, you know, maybe it's a shorter period. It's you go through a really tough training block and you see that big drop in testosterone. It really, really does behoove you to take time off and let your body recover from that because you're only going to continue running that level down if you don't take the time that your body needs to bounce back from that. And sometimes I think that that can be really helpful for people to see, again, of the type of person that might be a 50 k runner, you know, needing to see an objective data point that it's too much for their body. Their brain doesn't wanna say it's too much, but seeing those markers in the body can be really helpful.

每年进行几次检测还能让你获得重要认知：下次经历类似训练周期时，你会知道该如何安排恢复。即便不再验血，身体反应很可能相似。因此下次可以主动规划一周休整期，安排交叉训练或极低跑量周，因为你知道这是身体通常需要的调整方式。

And, you know, testing a couple times over the year can also give you insight into, okay. I know the next time I go through a training block similar to this. This is how I wanna make sure I recover. Even if you don't get your blood tested again, probably a good likelihood that your body's gonna act similarly. So, you know, maybe next time, automatically planning in a week off or a week of cross training, or a week of really, really low miles because you know that, you know, typically, that's what your body is gonna respond with.

确实，监测生物标志物比用Instagram帖子衡量自身训练强度和能力明智得多。毕竟总有人在进行各种挑战，我们必须给自己恢复、休息并为下一阶段做好准备的机会。

Well, I can see the wisdom of of checking out your biomarkers and not using, you know, Instagram posts as a way to measure your efforts and your abilities and the things that you should be doing. Because at all times, somebody's doing something. And Yeah. And, so we we have to give ourselves a chance to recover, rest, and and get ready for the next.

没错。我可以肯定地说，我见过拥有24块腹肌但内在健康状况糟糕的人，我们都很容易对健康的外在表现做出假设。

Yeah. And I can absolutely say I've seen people with 24 packs that look like garbage on the inside, and we are all very susceptible to assuming what health looks like.

是的。

Yes.

衡量健康的标准多种多样，但我们所认定的健康外表与一个人内在的健康状况并无实质关联。我十分认同这一点——生物标志物能客观反映内在状况，而我们却往往只关注外表。

There's so many different measurements of health, but what we have decided health looks like doesn't really have anything to do with how healthy someone is on the inside. And I really like that, Again, biomarkers give you an objective view of what's happening on the inside when we are also susceptible to only looking on the outside.

哦，说得真好。确实如此。

Oh, that's good. That's good.

本期节目由Liquid IV赞助播出。当夏季结束秋季作息重启时，你是否感受到那种精力低谷？我深有体会。在重返工作的倦怠期，我会选择Liquid IV新款无糖水合能量倍增剂。将一条冲入16盎司水中，其补水效果优于纯水，并能提供持久活力，避免焦躁或虚脱感。

This episode is brought to you by Liquid IV. You know that energy dip that hits when summer ends and fall routines kick back in? I feel it too. That sluggish back to work grind, that's when I reach for LiquidIV's new energy multiplier, sugar free hydrating energy. One stick mixed into 16 ounces of water hydrates better than water alone and gives me the lift that I need without the jitters or the crash.

产品采用Liquid IV水合科技，电解质含量是主流运动饮料的三倍，含天然咖啡因和九种必需维生素。零糖配方且口感出众，草莓、奇异果和蓝莓柠檬味是我的首选。别再硬撑每一天——告别糖分摄入和能量骤降。

It's powered by liquid IV hydra science with three times the electrolytes of the leading sports drink, natural caffeine, and nine essential vitamins. Plus, it's zero sugar, and it actually tastes great. Strawberry, kiwi, and blueberry lemonade are my go tos. Don't just push through your day. Ditch the glitz with zero sugar and zero crash.

访问liquidiv.com并使用优惠码trail可享首单八折优惠。在户外徒步时，你很快会意识到能量棒品质参差不齐。正是如此，所以我们选择Jam Bar。

Head to liquidiv.com and use the code trail for 20% off your first order. That's code trail at liquidiv.com. Out on the trail, you learn pretty quickly not all energy bars are created equal. Exactly. That's why we reach for jam bar.

它是由珍妮弗·麦克斯韦尔精心打造的，这位八十年代共同创立PowerBar的跑步运动员兼营养师。她带着更棒的产品回归了。

It's crafted by Jennifer Maxwell, the same runner and nutritionist who cofounded PowerBar back in the eighties. She came back with something even better.

它采用真实食材，包括古老的无麸质谷物、天然甜味剂、干果或优质巧克力，以及纯净蛋白质。更棒的是，每根能量棒含有10克蛋白质，是你能信赖的能量来源。口感也极佳，我目前最爱的是果酱爵士莓口味。

It has real ingredients, ancient gluten free grains, natural sweeteners, dried fruit or premium chocolate, and clean protein. And get this, 10 grams of protein in every bar. That's fuel you can trust. They taste great too. My favorites right now, I love the jam and jazzleberry.

还有一款叫热带三重奏的我也非常喜欢。不会融化、不会碎裂、无需冷藏，非常适合长时间的户外活动。而且半——

There's also one called tropical trio that I really love. No melting, no crumbling, no freezing, perfect for long days on the trail. Plus half

JamBar的税后利润有一半会捐给支持体育和音乐项目的公益组织。

of JamBar's after tax profits go to good organizations that support sports and music programs.

你可以在杂货店、跑步用品店或亚马逊上找到Jam Bar。

You can find Jam Bar at grocery stores, running shops, or online at Amazon.

但如果你想享受8折优惠，就得访问jambar.com并使用优惠码trn20。就是trn20@jambar.com。

But if you wanna get 20% off, you gotta go to jam bar dot com and use the code t r n twenty. That's trn20@jambar.com.

好了。接下来我们有什么安排？准备好进入第三项了吗？

Alright. What do we have next? Are we ready to to roll on to number three?

是的。

Yeah.

太棒了。好的。我把铁蛋白列为第三项。铁蛋白与你的铁含量有关，它是你身体根据铁储备产生的一种蛋白质。检测铁蛋白水平时，它实际上是对铁储备的一种间接测量。

Awesome. Okay. So I have ferritin listed as number three. Ferritin is related to your iron, so it's a protein that your body makes in response to your iron stores. And when you test your ferritin levels, again, it's kind of a proxy measurement of your iron stores.

铁蛋白是个很好的指标，首先它不会波动太大。不会因为你前一天晚上吃了牛排或服用了铁补充剂就在验血时突然升高。它需要很长时间才会变化。我们常说这就像用花园水管注满游泳池——必须持续注水，才能看到身体通过生成更多这种蛋白质来响应。

Ferritin is a great measurement because, one, it's not something that's gonna, fluctuate too much. So it's not gonna be high because you decided to have a steak and take your iron supplement the night before your blood test. It really takes a long time to change. We like to say it's like filling up a swimming pool with a garden hose. It takes consistent filling of that tank to see your body respond by producing more of this protein.

对运动员，尤其是女性运动员来说，这是个重要指标，能在真正缺铁导致贫血前发现问题。贫血就是铁不足的状态。通常我们通过极低的血红蛋白水平诊断贫血，但当血红蛋白明显偏低时，其实铁蛋白储备早已不足数周甚至数月。所以追踪铁蛋白下降能帮助我们预防身体无法生成足够血红蛋白的情况。

And for athletes, in particular, female athletes, it's a great measurement before something is really wrong with not having enough iron. Anemia would be the condition of being iron deficient, of not having enough of that iron. And, typically, we would diagnose anemia when your hemoglobin levels are very low. By the time someone's hemoglobin levels are really low, their ferritin stores have been low for quite a bit longer, weeks or months longer than that. So if we can track when those ferritin levels drop, that's gonna help us prevent your body not being able to produce enough hemoglobin.

嗯。血红蛋白对耐力运动员至关重要。它是细胞上的化合物，利用铁元素——或者说铁是其关键成分之一。

Mhmm. And hemoglobin is so important for endurance athletes. It's the compound that's on our cells. It uses iron. Or iron is, I should say, one of the key components to it.

正是血红蛋白让我们能从血液中获取氧气，并通过红细胞将氧气输送到全身。氧气之所以重要，是因为它将食物中的能量转化为细胞可利用形式的最后一步需要氧气。跑步时心率呼吸加快，正是因为肌肉细胞消耗大量能量，我们需要更多氧气来完成供能的最后一步。

But that's what allows us to pick up oxygen from our blood and transport oxygen throughout our body on those red blood cells. And the reason that oxygen is so important is it's because it's needed for the final step in converting energy that we eat from food into the form of energy that our cells can actually use. So while we're running, that's why your heart rate increases and your respiration rate increases is because our muscle cells are using so much energy. We have a much higher requirement for oxygen to help in that final step of providing energy for our muscle cells.

艾希莉，如果某人铁蛋白偏低——你说是贫血的前兆指标——解决方案是否简单到买瓶铁补充剂每天服用？这是简易对策吗？同理，对于皮质醇或其他激素生物标志物，我们也能通过服用补充剂解决吗？

Ashley, is a solution if someone is low on on ferritin, which is a you said is a precursor, a good marker of whether they're going to be low in iron. Is it as easy as buying a bottle of iron supplement and taking an iron supplement every day? Is that is that the easy response? And I could say, is that another solution to cortisol or these hormone biomarkers? Can we just take a supplement to fix it?

是的。我先从皮质醇和激素说起。有些补充剂可能有所帮助。一种叫做南非醉茄的成分，对睾酮和皮质醇都有调节作用——当皮质醇过高或睾酮过低时。

Yeah. I'll start with the cortisol and hormones. There's some supplements that might help. One is something called ashwagandha that can help for both testosterone and cortisol. If cortisol is high, if testosterone is low.

但要注意，没有任何补充剂能弥补睡眠不足、饮食不当或训练不合理带来的问题。虽然有些处方类精神压力补充剂确实有效，但它们无法根治皮质醇升高或睾酮降低的深层原因。至于铁元素，是否需要补充完全取决于个体铁水平——是通过膳食调整逐步提升，还是直接服用补充剂。特别是铁蛋白水平，会因性别和年龄存在显著差异，比如绝经后的女性。未绝经女性对铁的需求量几乎是男性的两倍，因为每月经期会流失大量铁质。

However, you will never be able to take a supplement to make up for not sleeping, not eating, or not training appropriately. There are supplements for mental stress that's, you know, a prescription, that can certainly help with that, but no supplement is gonna be able to undo the root cause of why that cortisol is higher, that testosterone is low. For iron, it it really depends where someone's iron level is, if it's worth taking a supplement, or if it's worth trying to just make some tweaks in diet to boost it the rest of the way. Ferritin is absolutely something that's different based on sex in particular, and age, if you think about, postmenopausal, for sure. Females that are premenopausal, the iron requirement is almost double that of men because you're losing a fair amount of iron in blood every single month.

孕妇的铁需求量更是达到男性的三点五倍之多。因为需要制造大量血液来输送营养给胎儿。所以在铁代谢方面，性别和年龄差异非常明显。女性通常摄入的铁质食物比男性少，总体摄入量也较低。

If you're pregnant, your iron needs are, like, three and a half times what they are for a man Wow. Because you're producing a ton more blood to be able to also donate that blood as well as the plenty of nutrients. You wanna be able to increase transport of those nutrients to a baby. So there there are sex differences and age differences as far as that goes. Females tend to also eat less iron, less foods that are rich in iron than males as well as just overall volume.

因此未绝经的素食主义跑者堪称缺铁高危人群。在美国所有微量营养素中，缺铁是最普遍的营养问题。作为富裕国家，我们很少缺乏其他营养素——食品种类丰富且多数经过营养强化。但据信约30%人群受缺铁影响，主要集中在活跃的未绝经女性群体，尤其是那些饮食中缺乏易吸收铁源的纯素食者。

So premenopausal runners that are vegans or vegetarians are kind of the trifecta for people that are the most susceptible to iron deficiency. And an iron deficiency of all of our micronutrients is the most common micronutrient in The United States. It's very rare to be deficient in anything in The US. We're incredibly fortunate as a wealthy country to have access to lots of foods, as well as many of our foods are fortified based on, nutrients that a lot of the population was, at one point, deficient in. But an iron deficiency is something that, you know, is believed to impact up to thirty percent of people, and a lot of that focuses on premenopausal women that are active and then also, again, follow vegan or vegetarian diets that just are very low in the easiest sources of iron to get from food also.

你刚才说的观点非常重要——素食者确实需要注意。随着素食主义日渐主流，很多人开始尝试这种饮食方式。我吃素五年期间，就被建议服用铁剂，因为膳食摄入可能不足。但当时我很困惑：具体该补多少量呢？

I think that's really an important statement that you just said that if you are a vegan because as we know, that's becoming more of a a mainstream diet that people are, playing with and experimenting with or doing. And I when I was vegan for about five years, I was told you probably should take some iron supplements because you're not getting enough in your diet. And I was thinking, okay. Well, how much? I don't know.

由于没有检测相关指标，我只好少量补充，完全不确定是否有效。所以了解自身真实状况确实至关重要——我需要知道身体正在发生什么变化，可能会出现哪些症状...

I don't know. So I just took a little bit. I did I had no idea whether that was helping or not because I wasn't measuring those biomarkers. So I think that that's really, really important and and to know, you know, what's going on. What might I experience

如果我铁蛋白水平低会怎样？也许我现在就处于这种状态却不自知。如果我真的缺铁，生活中可能会出现哪些具体表现？

if I'm low ferritin? May maybe I'm running out there right now saying, I don't know what I've got. Maybe I have all of these things, but what are some of the things that might show up in my world if I'm low in ferritin?

当然。疲劳肯定是症状之一，感觉气喘或呼吸急促，需要午睡。要知道，我们的身体需要铁元素来完成无数功能，但最明显的体验可能就是氧气运输受限。毕竟，你需要氧气来利用食物中的能量，这就是为什么长时间屏住呼吸会导致死亡——你的系统没有燃料维持运转。所以当你日常走动时感觉头脑昏沉、必须午睡，我认为这就是重要信号。

Sure. So fatigue is definitely one of them, feeling winded or out of breath, needing to take an afternoon nap. Again, you know, our body we use iron for tons and tons of stuff, but the one that we would probably experience the most would just be that limited oxygen transport. Again, you need oxygen to be able to utilize the energy in the foods that you eat, and that's why, you know, if you hold your breath for a while, you can die because your systems have no fuel to keep them going. So just generally walking around and feeling like you're in, like, a mental fog, needing to take that afternoon nap, I think, is a big a big clue.

或者爬楼梯时——比如在科罗拉多的博尔德或布雷肯里奇——如果你在海平面高度行走就有高原反应般的体验，说明你的氧气输送很差。锻炼时如果异常疲劳，肌肉表现大不如前，出现过度酸痛或提前力竭，这些都是可感知的迹象。我想补充斯科特提到的尝试纯素饮食，完全可以通过合理规划获取全部营养。但我必须强调，不能轻率尝试这类饮食。

Or when you're walking up the stairs, you know, if you go to Boulder or Breckenridge, Colorado, if you feel like that when you're walking at sea level, you're not transporting oxygen very well. And in your workouts, if you're feeling much more fatigued, if your muscles just aren't taking you where they used to take you, know, you're getting just way more muscle soreness or they're just crapping out earlier than you would expect, those are things that you can feel. And I do wanna just circle back to what Scott said about trying out a vegan diet. I you can absolutely do a vegan or vegetarian diet in a way that gives you all of your nutrients. I'm very sensitive to people just willy nilly trying these diets.

我在伯克利见过很多例子。大学新生往往是尝试纯素饮食的高发人群，尤其在伯克利。但缺乏必要的营养知识支撑。你不能只吃生蔬菜就指望满足所有需求，也不能靠烤奶酪三明治解决营养问题。

You know, I I met Berkeley. I would say your freshman year of college is when most people, if they're gonna dabble in a vegan diet, it happens, especially in Berkeley. But there's no education behind considerations that you need to make. You cannot just eat raw vegetables and think that you're gonna meet all of your needs. You can't just eat grilled cheese sandwiches and think that you're gonna meet all your needs.

铁、维生素B12、维生素D和钙都是需要特别注意的营养素。你必须主动确保通过补充剂获取足够量，或者选择强化食品来弥补差异——因为这些营养素在植物性食物中含量较低。

Iron, vitamin b twelve, as well as vitamin d and calcium are important ones that you you need to be proactive about making sure that you're either taking a supplement to meet your needs or you're utilizing fortified foods that can help you make up that difference, just because those nutrients don't exist in as high amounts in the in plant foods.

铁蛋白似乎是个重要指标。你之前说补充铁像用花园水管注满游泳池，那监测铁蛋白是否也像用花园水管排空泳池——可以实时观察？

Ferritin seems like a good one to watch. You said it's like filling a swimming pool with a garden hose. Is it also like draining a swimming pool with a garden hose where you can watch?

除非你献血，否则下降不会那么明显。献血会快速消耗铁储备。或者存在内出血的情况——希望医生能及时发现。

Not so much unless you give blood. That's a way that you could really tank your iron swords. Or if you have, like, an internal bleed that you can't necessarily I hope someone finds that.

明白了。

Yeah.

另一个可能导致铁蛋白水平飙升的因素是身体炎症——虽然铁蛋白异常升高并不常见。当体内存在大量炎症时，会引发铁蛋白水平上升，这是因为人体会启动炎症反应机制来保护我们。比如遭遇细菌入侵时，细菌和人体细胞一样需要铁元素来生长繁殖。于是身体作为保护机制，会将血液中的铁转移到储存形态，这个过程需要大量铁蛋白参与。因此当炎症标志物偏高时，你会观察到铁蛋白作为急性期蛋白的急剧升高，这种增长速度远超正常铁储备积累的速度。

Another thing that can cause ferritin levels to spike, it's not normal for them to spike. But if you have a lot of inflammation in your body, that can cause elevation in ferritin, and that's because, you know, our body mounts an inflammatory response in order to protect us from something. So if there's a bacterial invasion in our body, that bacteria needs iron in order to grow and proliferate just like our cells do. So our body, as a protective mechanism, pulls iron out of our bloodstream and puts it into a storage form that requires a lot more ferritin. So you can see a big spike in ferritin as an acute phase protein, meaning, like, something that your body would you would just see a big increase faster than, like, your body could actually accumulate those stores if your inflammation markers are high.

清单上另一个指标hsCRP是非特异性炎症标志物，我们通过InsideTracker进行检测。如果你发现铁蛋白骤升同时伴随高炎症水平，就需要参考其他指标来判断是否铁摄入充足或存在缺铁风险。值得注意的是，慢性炎症患者即使铁摄入不足也可能长期保持高铁蛋白水平。因此关键在于判断：这个标志物何时会失效？

One of the other markers on the list, h s c r p, is a nonspecific marker of inflammation, and we test that with InsideTracker. So if you notice that you have a big spike in ferritin and you also see that your inflammation level is high, then there's some other metrics that we would encourage you to look at to get a better sense of whether or not you're taking in enough iron, whether you might be susceptible for iron deficiency. But it's an interesting, you know, thing to say. And people that have chronic inflammation could have chronically high levels of ferritin even though they're not eating enough iron. So it's important to know, okay, when is this marker no longer as effective?

我们需要灵活转向观察另一个指标TIBC（总铁结合力）。我们会提供完整信息提示：当炎症水平偏高时，当前数据可能失真，建议参考TIBC指标。

I wanna be able to shift and look at this other one. And that one for us would be TIBC, and we provide all sorts of info of, hey. We don't think this is accurate. Look over here because your inflammation levels are high.

本期节目已进行到五分之三，我注意到前三个生物标志物都揭示了一个共同主题：让身体获得休息。如果持续高强度运转而不给身体自我修复的时间，这些生物标志物就会出现异常。这是我现在领悟到的重要启示——必须给予身体足够的修复时间。

You know, we're three fifths of the way through with, this episode. And the one thing that I am I'm learning kind of a common thread is with at least the first three biomarkers is is giving your body some rest. That if you're going, going, going and you're just going a 100% and you're not giving your body time to to fix itself, then some of these biomarkers start flaring up. So I think that, you know, that's one of the takeaways I've I've gotten already out of this is make sure that you give your body time to repair.

完全正确。我必须强调，训练的根本目的是获得适应性提升，而这需要休息时间来实现。只有让肌肉获得充分的恢复期，才能最大化训练效果。

Yeah. Absolutely. And I can't stress enough that the reason you're training is to get those adaptations from training, and you need time off to do that. So you're gonna be able to maximize the efforts of your training only when you give your muscles time to actually let those adaptations take place.

非常睿智的观点。值得注意的是，压力源不仅来自生理层面，还包括长期背负的情绪压力。你需要同时监测心理状态。当感到疲惫时，既要内省自身状况，也要审视日常生活方式带来的影响。

So wise. That's very good. And and, you know, one of the things that that, was provided to us, that knowledge piece of it's just not physical stress. It's emotional stress that you carry around with you, and you need to monitor your emotional stress. And and if you're a bit tired, yes, look inside and see what's going on, but look around you too and and look what you're what you're doing with everyday life.

过去你可能习惯这种训练强度，但当时并没有承受现在这样的情绪负荷。

Well, I've used to always train this way, but you didn't used to carry that emotional load too. So

确实如此。

Exactly.

给自己一点喘息的空间，好好想想。

Give yourself a break and think about it.

没错。你没有房贷压力，没有三个孩子要养，也没有生病的父母需要照顾。嗯。而那时你还在经历那些关卡。

Right. You didn't have a mortgage. You didn't have three kids. You didn't have a sick parent Mhmm. While you were also running those levels.

我认为承认这一点非常重要。我们往往会对此视而不见，以为只要硬撑就能过去。再次强调，这就是为什么拥有这些客观数据指标如此宝贵——它们能真实反映你体内的状况，而不仅仅基于你的感受或自以为能做到的事。这些数据实实在在地告诉你，看吧，这才是真正的情况。

And I think that that's super important to acknowledge. And we do tend to put blinders on for those things and think we can just push through. Again, I think that's why it's awesome to have these objective data points of what's going on inside, not just based on how you feel or what you think you can do. This is actually showing you, you know, this is what's really going on.

我们接下来的两项是什么？

What is our, next two?

好的。接下来我要讲的是维生素D，

Okay. So the next one I was gonna talk about is vitamin d,

还有

and

然后我打算以炎症这个话题结束，就是那个hs-CRP指标。太棒了。关于维生素D，对运动员来说尤为关键。它对每个人都很重要，但对运动员，尤其是跑步者来说更是如此，因为他们给骨骼施加了大量的力和压力。每次跑步迈步时，都需要有东西来吸收这股力，而这股力就会传递到骨骼上。

then I was gonna end it on on inflammation, that h s CRP marker. Awesome. For vitamin d, that one is super key for athletes. It's important for everyone, but in particular, for athletes, in particular, runners that are putting a lot of force and a lot of strain on their bones. Every time you take a step while you're running, something's gotta absorb that force, and that goes into your bones.

特别是过去两年里，维生素D获得了许多赞誉，可以说它在免疫系统中可能发挥着某种作用。来自新冠疫情的研究显示，维生素D水平较低的人往往病情更严重，我认为人们就此大做文章。实际上，可能更多是因为黑人和棕色人种更容易缺乏维生素D，且他们更难获得医疗资源，因而死于新冠。但这并未阻止人们大量补充维生素D。过去两年半里，我们似乎忘记了维生素D作为必需营养素的根本原因——它是我们吸收钙质所必需的。

Vitamin d, over the past two years, in particular, has gotten a lot of praise, I'll say, for having maybe some sort of function in the immune system. Research from COVID just showing that individuals having lower levels of vitamin d tended to have more severe illness with COVID, and I think people just took that and ran with it. In reality, probably what it was was that more black and brown people are are likely to have deficient levels of vitamin d, and more black and brown people didn't have access to health care and they died from COVID. But didn't stop people from megadosing on vitamin d, though. And in this past two, two and a half years, I think we've forgotten that the reason that vitamin d is an essential nutrient, why we need it, is because it is required for us to be able to absorb calcium.

当血钙水平偏低时，身体会将维生素D从非活性形式转化为活性形式，它就像激素一样发挥作用。随后它会到达消化系统，增加钙的吸收量以提高血钙浓度。没错，我今天刚和学生讨论过——钙质对身体其他部位的作用可比对骨骼有趣多了。

So when our blood calcium levels are low, our body converts vitamin d from its inactive form to its inactive form, and it acts like a hormone. It then travels to our digestive system to increase the amount of calcium that we absorb to increase the levels in our blood. Yeah. I just talked about this with my students today. Literally, your bones are the least interesting thing that calcium does to the rest of your body.

骨骼是钙的巨大储备库，但钙也是肌肉收缩所必需的。比如自主肌肉运动（跑步就是很好的例子），但心脏跳动同样需要钙。身体总会牺牲骨骼来维持心跳。如果钙摄入不足，血液就会从骨骼这个大储备库中抽取钙质，使骨骼更容易出现应力性骨折或损伤，尤其是随着年龄增长。但若维生素D水平也很低，即使饮食中钙摄入充足，身体也可能无法从胃肠道吸收足够的钙来维持血钙水平，从而不得不动用骨骼中的储备。

They are a big reservoir of calcium, but calcium is also needed to to fire muscles. So voluntary muscle movement, so running is great, but your heart also needs to beat, and your body will always sacrifice your bones in order to keep your heart beating. So if you're not taking in, enough calcium, that can be, obviously, if you're not taking in enough calcium, that can influence your your blood taking calcium from these big reservoirs in your bone, making your bones more susceptible to stress fractures or just injury breakage in general, especially as you get older. But if your vitamin d levels are also really low, even if you're taking in enough calcium in your diet, your body might not be able to absorb enough of it from your GI tract to maintain that blood level so that you don't have to tap into those big stores in your bone in order to maintain the blood level.

我们从哪里获取维生素D？我在牛奶盒上看到标有维生素D。奶牛是我们的维生素D来源吗？还是说它天然存在于哪里？

Where do we get vitamin d? I I see it's on my milk carton. It says vitamin d. Is is the cow our source for vitamin d, or where does it come from naturally?

是的。我们约80%的维生素D应该通过皮肤合成。阳光照射皮肤时，皮肤中的某种胆固醇可以生成维生素D，这种非活性形式会一直存在，直到血钙水平过低触发一系列反应，将其转化为活性形式。另外20%可从饮食中获取。

Yeah. So we should get about 80% of vitamin d produced in our skin. So as the sun touches our skin, there's a form of cholesterol in our skin that can create vitamin d, and that can, again, exist kind of as an inactive form until a cascade of events happen because our calcium levels dip too low. That converts that vitamin d into an active form. The other 20% can come from diet.

重要的是，就食物来源而言，天然含维生素D的并不多。自1950或60年代起，乳制品就开始强化添加维生素D——当时人们发现若缺乏维生素D，就无法很好吸收牛奶中的钙。这就是为什么大多数乳制品（至少牛奶和酸奶）都含有它，但冰淇淋、奶油奶酪、农家干酪这类通常不强化添加。

Importantly, vitamin d, I would say, for food sources, there's not a lot of natural sources of it. Dairy has been fortified with vitamin d, I want to say, since, like, the 1950s or sixties, since they realized that you can absorb the calcium very well from milk if you're vitamin d deficient. That's why you can find it in most dairy products, at least as far as, like, milk and yogurt go. They typically don't fortify ice cream or cream cheese or cottage cheese or those types of things. But that's why you find it there.

但如果已经处于缺乏状态，仅靠这些方式提供的维生素D不足以让你摆脱不足。那80%本应通过皮肤合成，但由于诸多原因，人们无法通过皮肤产生足够的维生素D。如果你涂抹SPF超过15的防晒霜外出，身体就无法通过皮肤合成任何维生素D。随着年龄增长，皮肤的这个合成过程效率会大幅降低。所以如果你年过50还使用防晒霜，皮肤合成量几乎接近于零。

But all of those things do not provide you enough vitamin d to lift you out of deficiency if that's where you are. That 80% is supposed to come from our skin, but for plenty of reasons, people cannot produce enough vitamin d through their skin. If you go outside with SPF greater than 15, your your body's not able to produce any vitamin d through that. If you're older, your skin becomes, like, that process is much less efficient. So if you're, over 50 and you wear sunblock, you're pretty close to zero in your skin.

穿着长袖衣物、戴着棒球帽会阻挡阳光接触皮肤。在这种遮蔽状态下，你无法合成维生素D。这就是为什么存在大量维生素D缺乏人群的原因。我们有许多用户生活在南加州、佛罗里达或德克萨斯，他们仍然缺乏维生素D，因为他们从不不涂防晒霜或不戴帽子就出门——当这些屏障存在时，你的皮肤根本无法合成维生素D。

If you wear, long sleeves, a baseball hat, you're blocking the the sun from touching your skin. Through that shade, you're not able to produce it. So there's a lot of reasons why there are a lot of deficient people. And we, you know, we have plenty of users that live in Southern California or Florida or Texas that are still vitamin d deficient because they never go outside without sunscreen or a hat, and your body just can't produce it in your skin if those things are acting as barriers there.

艾希莉，这正是我接受InsideTracker检测时偏低的生物标志物之一，而我完全没意识到。我的维生素D不足没有任何外在表现。我原以为每周六天户外跑步应该足够了。虽然我不会赤膊，但会穿短袖。

Ashley, this is one of the biomarkers that that I was low on when I took my inside tracker test, and I had no clue. There was no outside manifestation that I was low in vitamin d. And I thought, you know, I get outside and I'm running, you know, six days a week. I should be getting enough. I mean, I don't go shirtless, so I'm not I I but I go short sleeve.

我本以为摄入很充足。但检测报告显示：不，斯科特，你获取的维生素D不够。正如你解释的，这会导致一些后果，比如无法吸收所需的钙质。所以我按照InsideTracker开具的方案增加了维生素D的补充。

And I was thinking I'm getting plenty. But the biomarker said, no, Scott. You're not getting enough vitamin d. And as you explained, there are some consequences to that, not being able to absorb the calcium that is needed. And so I use the prescription that I got from InsideTracker to increase my vitamin d consumption.

分享个亲身经历：你可能不知道，也感觉不到自己某些生物标志物偏低。像皮质醇这类激素有时能察觉，但很多时候你毫无知觉。这就是进行这些检测如此重要的原因。

Just a a a personal experience that you may not know. You may not feel like you're low in any one of these biomarkers. Sometimes you can, like cortisol or or or these hormones, but sometimes you you don't. And that's why it's so important to get these measurements done.

你之前提到黑人和棕色人种更易受影响？他们需要更重视这个问题吗？还是说风险更高？

You you mentioned earlier, black and brown people, more susceptible? They have to think more about it, or are they more at risk?

没错。皮肤中黑色素较多的人——他们的祖先很可能长期暴露在强烈日照下——黑色素能起到防护作用。肤色较深的个体，其祖先通常来自阳光强烈的地区。因此更多黑色素就像天然防护层，抵御持续照射的紫外线。

Yeah. Good point. So if you have more melanin in your skin, it also is, you know, protective against constant sun exposure that very likely your ancestors were exposed to. Individuals that have darker skin tend to have ancestors that came from places with a lot of sun exposure. So if you have more melanin in your skin, it acts as a protection almost to prevent against those UV rays, that are just constantly hitting that skin.

因此，肤色较深的人需要更多时间。通常建议，肤色较浅的人大约需要二十分钟不受遮挡的阳光照射，通常推荐照射后颈部。根据皮肤中黑色素的含量，也就是你的肤色深浅，你可能需要更长的日晒时间，可能长达四十分钟。但想想看，对于那些生活在明尼苏达州、乳糖不耐受的黑人或棕色人种来说，在十一月至四月间，维生素D的摄入量简直跌入谷底。

So darker skinned individuals need more time. Typically, it's recommended for, people with lighter skin about twenty minutes in the sun of unadulterated sunshine on, again, the back of the neck is often what's recommended. If you have depending on the degree of melanin in the skin, so how dark your skin is, then you're gonna need more sun exposure. It might be forty minutes. But if you think about, black or brown people living in Minnesota between November and April that are lactose intolerant, vitamin d intake is in the in the tank.

所以补充剂确实是最佳选择之一，一方面能提供稳定的来源，另一方面也能提供足够的量，真正让你摆脱缺乏的困境。每天喝一杯强化杏仁奶远远不足以弥补这个缺口。

So supplement really is one of the best things, to, one, give you a consistent source of it, but, two, provide enough of that to really lift you out of that gutter of deficiency. Having one glass of fortified almond milk each day is not gonna be enough to make up that gap.

是啊。要知道，我们的身体一如既往地聪明，会在环境严酷时设计出解决方案。我们越是研究和了解身体，就越觉得它确实奇妙无比。这真的很酷。

Yeah. Well, you know, our body is, as always, pretty smart, you know, designing ways, engineering solutions when things are harsh. And and the more we we learn and study the body, the more amazing that that it really is. And so so that's that's pretty cool.

没错。最后我想说的是，对很多人而言，这表现为应力性骨折，显然会让你在恢复期耽误数周甚至数月。特别是，如果你摄入能量不足，这个高度易感群体出现应力性骨折的风险只会更高。

Yeah. Absolutely. Last thing I'll just say is that, you know, how this is gonna show up for a lot of people is a stress fracture, which obviously is gonna set you back for weeks or months as you recover. In particular, again, highly susceptible group is also if you're not eating enough energy. The likelihood of you getting those stress fractures is only going to be compounded.

所以这是个值得关注的问题，因为十分钟的抽血检查可能为你省去四个月的沮丧煎熬。

So a good one to look at because it can take you ten minutes at a blood draw that can save you four months of, you know, being really bummed out.

对。应力性骨折这类重复性损伤，一旦察觉异常就该尽早检查，因为它们只会恶化，属于累积型伤害。

Yeah. And and stress fractures, like like a lot of repetitive types of things, if you if you sense something, get it checked out early because they only get worse. They're cumulative type of injuries.

是的。

Yep.

我是说，有一种严重的应力性骨折，比如石头砸到你导致腿部骨折，那确实是应力性骨折。还有一些是因重复使用造成的，早期就能发现并快速判断你是否易受影响。所以这是个很好的指标。

I mean, there's a serious stress fracture where a rock lands on you and fractures the leg that now that's a stress fracture. There there are ones that are from repetitive use that you can look in early and get a quick indication of, of whether you might be susceptible. So a good one.

没错，完全同意。好的，我最后一个要讲的是炎症。这是我们使用的一个指标，我之前在纠结该选炎症还是肌肉损伤。

Yeah. Absolutely. Okay. The last one that I have is inflammation. This is a marker that we use, and I was torn if I should do inflammation or muscle damage.

通常对于耐力运动员来说，关节承受的压力远大于肌肉。当然，越野跑时上下坡确实会给肌肉带来更大负荷。但我最终选择炎症指标是因为，在平地上跑步时，关节往往吸收了大部分压力，而关节会通过炎症反应来体现这种压力。我们检测的hsCRP是个非常非特异性的炎症标志物，意味着我们无法确定炎症水平升高的具体原因，只能知道它偏高。

Typically, for endurance athletes, we tend to have a lot more strain on the joints as opposed to the muscle. Certainly, while you're trail running, if you're going up hills or down hills, you're gonna be putting a lot more strain on those muscles. But I opted for inflammation just because, you know, if you're running on flat land, most likely your joints are always gonna be absorbing more of that stress, And your joints kinda show that stress with inflammation. So the marker that we test h s c r p is a really nonspecific marker of inflammation, meaning that we can't tell why you have inflammation levels that are elevated. We just know that they're high.

我特别喜欢我们在马拉松或50公里赛事后做的这些人体测试实验，观察身体反应。虽然这些测试很精细，但你能看到身体从高强度耐力运动中恢复时炎症水平飙升的情况。同样，如果你带着反复发作的旧伤，总想着忽视它就会自愈——嗯哼...

So I love all of these experiments that we do testing people after marathons or 50 k events and just, you know, just seeing what's your body look like. I think that's very fine. But you can see skyrocketing inflammation levels as the body tries to recover from these really intense endurance events. You can also see if you have a nagging injury that you keep, you know, thinking if you ignore it, it's gonna go away. Mhmm.

这些都会体现在炎症指标上。可能是牙疼，或者我踢了你的胫骨，这些都可能导致炎症。但抛开验血前是否真有人踢过你胫骨这种特殊情况，这确实是个能客观衡量身体对训练反应的指标。

That'll show up in inflammation. You could have a toothache. I could kick you in the shin. Those could be things that also cause inflammation. But if you again, it's one of these objective markers that you can really use to gauge how your body is, responding to your training, setting aside if somebody did pick you in the shin before your blood test.

这又是一个绝佳的指标，尤其针对那些你没给身体足够恢复时间的伤病。炎症具有滚雪球效应，受损的肌肉组织（当然也包括韧带肌腱等）会比健康组织积累更多损伤。你会看到炎症水平持续上升，这只会让你离恢复良好跑步状态越来越远。这个指标我们通常不会预期存在年龄差异、性别差异或运动量差异...

It's, again, one of those great markers, especially for injuries, that you are not giving your body enough time to actually recover from. Inflammation is kind of a snowballing type effect, and damaged muscle, or damaged tissues that could also be certainly ligaments and tendons and things like that accumulate a lot more damage than healthy ones. So you're gonna see those inflammation levels continue to increase, which is only, again, gonna set you farther and farther away from actually feeling good on those runs again. This is one that we wouldn't necessarily expect. Again, a difference with age, a difference with, gender activity level.

它们可能会升高，但高强度跑步后出现的急性炎症其实是好事——这不是我们本次检测要衡量的。比如马拉松后检测到炎症激增，一周内就应该回落到正常范围。这种急性炎症非常有益，它能增加受损部位的血流量，输送更多营养和氧气促进恢复。

They could be elevated, but acute inflammation that you typically get after a really tough run or something like that is a good thing. That's not what we're trying to measure on this test. So if we were to test you after a marathon and you had a big spike in inflammation, that should be back down to normal max within a week. That acute inflammation is great. You know, that's good type of inflammation that sends more blood flow to the to the areas that need more nutrients, more oxygen to be able to recover and get back to normal.

但除非是某种大型体育赛事，如果你去做血液检测，特别是在相对轻松的一周后，炎症水平仍然偏高，那就明确表明身体出了问题。可能你需要更多休息时间，或许该认真审视训练方式，甚至该去理疗师那里看看那个一直困扰你的问题。不过再次强调，即使你经常运动，炎症水平也会有正常范围。

But barring some big type of athletic event, if you were to take a blood test, especially after, you know, maybe an easier week and your inflammation levels are still high, that's a good indication that something's going on, that maybe you need more time off. Maybe you should really consider the type of training you're doing. Maybe it's finally worth going to the PT and looking at that thing that's been nagging you. Though, again, inflammation levels are something that we'd still have a normal level for even if you're active. Active.

你的身体在剧烈运动后，应该仍能在特定时间内将炎症水平恢复到正常范围内。

Your body should still be able to bring that back down within a normal range within a specific time period after a hard workout.

根据你的经验，Ashley，这些指标通常是同步升高，还是会出现某个指标单独异常的情况？

In your experience, Ashley, do you notice that a lot of these markers elevate simultaneously, or do you notice that one just will go rogue on its own?

这个问题很好。我认为要视情况而定。很多指标确实会作为系统整体变化。比如当你皮质醇飙升时，睾酮水平往往会骤降；炎症水平上升时，肌肉损伤标志物通常也会增加——特别是考虑到检测时机。

That's a good question. I would say it depends. A lot of them do change together as a system. So for example, if you see your cortisol spike, it's not uncommon that we'd see your testosterone tank. If we see your inflammation level increase, it's not uncommon that we'd see muscle damage markers increase, especially based on where this test is.

如果检测是在马拉松后进行，多项指标都会严重偏离基准，这其实很有意思。但如果是赛季中定期检测——比如每年进行几次，观察你的基准值、高强度训练后的数值、休息一周后的数值、以及自认训练完美时的数值...就能发现这些累积的'身体负债'会通过血液指标缓慢上升或下降，反映出训练计划或生活方式中存在的潜在问题。

So if we're testing you after a marathon, there's lots of things that are gonna be way off track, which is cool to look at. But if you're testing kind of over the course of the season, let's say you wanna test a few times over the year, what baseline looks like for you, what it looks like after, a tough training block, what it looks like after a week off, what it looks like when you think that you're doing everything right. Again, you can kinda see some of these accumulated debts showing up slowly increasing or slowly decreasing on your blood work if something in that training and in the life around that training isn't necessarily the most supportive.

所以必须由懂耐力运动员的人来分析结果。普通医疗机构可能给你一堆数据，但只有了解你背景的专家，才能解读出身体对这种运动模式的真实反应。

Well, that's why it's so important to have somebody analyze your results that understands what an endurance athlete does. You know, you may go in and just take a blood lab somewhere and and look at the markers and and they'll tell you something, but not the same story that an expert could tell you when they know your background and know how the body responds to this type of activity.

对。关于铁蛋白检测需要补充说明：我们的检测设有'优化区间'标准。医院提供的只是普通人的正常值范围，而我们提供的是适合运动人群的理想值范围。

Yeah. And I should have said this for ferritin. In our tests, we have these optimized zones that are developed. So there's, you know, if you go to the doctors, what normal looks like. And then we have Optimizone, which is normal for you, or what is ideal for you.

这些标准基于你的年龄、种族、性别和活动水平。我认为铁蛋白是最能说明问题的指标之一，因为作为耐力运动员，我们知道你的需氧量远高于整天坐在沙发上的人。但如果你去诊所，女性铁蛋白不足的标准是低于11。如果你的铁蛋白是13，医生会说没问题。但对你这样的耐力运动员来说，你并不会感觉良好。

So those are based on your age, your ethnicity, your gender, and your activity level. And I think ferritin's one of the best places to highlight that because as an endurance athlete, we know that your oxygen demand is a lot higher than someone that sits on the couch all day. But if you go to the doctor's office, you know, for women deficient in ferritin is less than 11. If you go to the doctor's office and your ferritin is at a 13, they're gonna say you're fine. But for you as an endurance athlete, you are not gonna feel fine.

如果你说跑步时感到疲惫，他们会建议你停止跑步，但这并不能解决问题。这些优化区间非常实用，因为它们会根据你的活动类型而变化。如果我是力量型运动员，我的铁蛋白优化区间就不会像耐力运动员那么高。当然，运动表现也很重要。如果你是经常进行抗阻训练的非裔美国男性，我们预期你会出现更多肌肉损伤。

You know, if you'd say that you're gonna you know, I'm tired when I run, they're gonna tell you stop running, which is not how you solve that problem. So those optimized zones are also really cool because they do change on the type of activity that you do. If I were a strength athlete, my ferritin optimized zone would not be as high as if I were an endurance athlete. And, you know, performance is is certainly important in there. If you're, an African American male that does a lot of resistance training, we would expect you to have more muscle damage.

因此你的优化区间也会略有不同。

So that optimized zone for you was also gonna be a little bit different.

这些见解太棒了。Ashley，你在InsightTracker工作八年了吧？开场时你是这么说的吗？差不多。这些年你应该看过很多血液检测报告和运动员案例。

Well, that's great stuff. Ashley, you've been at InsightTracker for eight years. Is that what you told us at the beginning? Almost. And through that time, you've probably seen a lot of blood labs and a lot of athletes.

能和我们分享一些你印象深刻的成功案例吗？我们很感兴趣。

Do you have any success stories that you could share with us that that, we'd be interested in hearing?

是的。让我印象深刻的是与CrossFit运动员的合作，他们是顶尖中的顶尖，日复一日挑战极限。当我们刚开始与运动员合作时，CrossFit运动员是最早的一批，当时血液检测对任何运动员来说都还算新鲜。虽然不想扯太远，但我们还与美国自行车队合作过，七年前他们资源充足却从未给队员做过血液检测——至少我们合作的那支队伍是这样。

Yeah. I would say, you know, the ones that pop out to me a lot is, you know, working with CrossFit athletes that are, I would say, peak of the peak athlete that pushes themselves to the extreme day in and day out. And when we first started working with athletes, some of those CrossFit athletes were some of the first ones that we worked with, where blood testing was still pretty new for any athlete. Well, I won't go down a rabbit hole, but we also worked with, like, the US cycling team, and they had had plenty of resources and had never had blood testing for their athletes done seven or so years ago, at least the team that we had worked with. Wow.

但再次说到这些CrossFit运动员，对我来说最有成就感的是能帮他们整合生活中与训练同等重要的一切。有些运动员肌肉损伤爆表，皮质醇水平飙升，健康指标异常——这些是他们没想到的。看着他们的体型，你会认为他们是健康的典范，腹肌分明。但真正有意义的是向他们证明：退后一步审视全局，反而能走得更远。

But some of these CrossFit athletes like that again, I think that for me, what is really rewarding is being able to put together all of the other things in your life that are just as important as what you're doing in the gym. So athletes that have muscle damage that is off the charts, cortisol levels that are through the roof, really high markers of, just general health things that they wouldn't expect. Because looking at them, again, you would think that they're the epitome of health. They have 97 muscles coming out of their stomach. But it's really, really great to be able to show them how taking that step back is only gonna help them go further.

我脑海中有一位运动员确实在休息日问题上挣扎。尽管客观数据明确显示她的身体需要休息，被迫安排休息日时，她却因此倍感压力，反而增加了我们希望通过休息降低的皮质醇水平。我认为关键在于信任他人是真心为你着想，并非试图让你坐冷板凳。

And, one athlete that I really have in mind really struggled with rest days. So even though they were forced on her at one point because, you know, looking at this objective data, it was clear that her body needed rest days. Taking those rest days was really stressful for her, so that also increased the cortisol that we were hoping to bring back down with those rest days. And I do think that it just takes trusting in people that they really have your best interest in mind. They're not trying to sideline you.

你不会被踢出团队。但对于那些更抗拒改变的人——比如终生遵循相同方式且一直有效的人——拥有这些数据指标（虽然我当时不知道具体数值）能清晰证明当前方式不再适用，这对转变观念很有帮助。要知道运动员往往很迷信。

You're not gonna get kicked off a team. But it's nice again for people that are much more resistant to making these changes. You know, you've done the people that have done the same thing their whole life, and it's always worked for them. Having, again, those data points that can show, you know, I didn't know this number back then, but I know it now, and it's clear that this is not working for you really is helpful for being able to change someone's, like, perspective. And, you know, I think for a lot of athletes, you know, we're superstitious.

每场比赛我都要吃同样的食物，或者拒绝某些行为只因上次导致中途腹泻等状况。但能用确凿证据说服运动员（特别是较固执的群体）做出必要改变，这种成就感无与伦比。

Every single race, I'm gonna eat the same thing. Mhmm. Or, you know, I know I don't wanna do this because the last time I did this, I, you know, had to poop on the trail or whatever it might be. But being able to have some of that evidence, that hard evidence that can convince, athletes in particular that a change is really necessary, is super rewarding. I think probably just because athletes are more stubborn.

艾希莉，非常感谢。这个话题令我着迷，某种程度上对我而言是新领域。我们讨论过周期训练、速度训练等跑步与耐力运动的方方面面，却或因无知、遗忘或其他原因，忽视了体内发生的变化。

Ashley, thank you so much. This is fascinating. And and for me, it's, somewhat a new topic. You know, we've talked about periodization and speed training and all these other aspects of running and endurance sports. And either we didn't know or we forgot or for whatever reason, we're not concentrating on what's happening inside.

有时这些会外显为应力性骨折、精疲力竭或疲劳，但有时并无征兆。令我惊叹的是竟有如此简洁的解决方案——InsideTracker不仅提供方案（我们曾为其做广告），更超越了常规检测。

Sometimes those are there are manifestations outwardly. Stress fractures or exhaustion, fatigue can be an outward manifestation of some of these things, but sometimes there's not. And it's I think it's just fascinating to me that that there's just a simple solution for this. And and InsideTracker has provided that solution. And not only is it, you know, we've done ads for InsideTracker.

他们不仅通过血液检测展示你作为耐力运动员的各项指标阈值，更会进一步建议：'让我们优先改善这三项指标'，并根据你的生活方式提供可选方案。你可以从菜单中挑选可行措施来优化生物标记物。

Not only do they they do the blood draw and show you where you fall as a normal endurance athlete and where those thresholds are, but they take it to the next step and say, okay. Let's pick these three things to focus on and improve. And with your lifestyle, here's some options. And you go through the menu of options and say, okay. I think I can do this, this, this, and this to help improve those biomarkers.

之后他们还会督促你落实。我认为这是绝妙的解决方案，感谢你用科学背景为整个体系带来的贡献。

And then I hold you accountable for it. And I I just think it's a it's a brilliant solution. So, we appreciate your scientific background to bring that into, this whole solution.

确实如此。对运动员来说也是如此，你肯定不想去看医生时被告知必须停止做你热爱的事情。所以如果存在折中方案，这就是你能尽可能长久继续从事这项运动的方式。正因如此，我特别喜欢通过InsideTracker与运动员合作。要知道，这本来是可能让你被迫停训的问题，但我们及时发现了。

Absolutely. I would say for athletes too, you don't wanna go to the doctor and be told to stop doing something that you love. So if there is an in between, this is how you continue can continue doing that for as long as possible. I really love working with athletes through InsideTracker because of that. You know, this is something that could have sidelined you, but we caught it.

现在我们

Now we

可以

can

调整方案，这样就不会严重耽误你的进度，也不会让你不得不无限期停止正在进行的训练。

pivot, so it's not something that sets you back really far or makes you have to stop whatever you're you're doing indefinitely.

你在加州奥克兰有私人诊所。现在还接收其他患者或新患者吗？或者这是你提供的服务吗？

You're in private practice in, Oakland, California. Do you still have room for other patients or new patients, or is that something you offer?

我现在减少了接诊量。我有一份全职工作，同时还是InsightTracker的首席营养科学家。不过我确实会接诊，特别是为许多运动员提供营养补给咨询。但严格来说这不是我的主业。

So I am dropping it back a bit. I I have a full time job, and I'm also InsightTracker's lead nutrition scientist. But, I do see clients. Particularly, I do work with a lot of athletes for fueling. But, yeah, I would say it's not my primary thing.

我每周会留出几小时来做这个，因为这是 passion（热爱）。是的。

I I reserve a couple hours per week to do it because it's a passion. Yeah.

如果你想了解更多，她有一个网站，ashleyreaver.com。就是reaver.com。你可以阅读更多关于阿什莉的信息，以及她提供的一些服务。

If you wanna learn more, she has a website, ashleyreaver.com. That's reaver.com. And you can read more about Ashley and and, some of the services that she offers.

谢谢你的分享。

Thank you for that.

哎呀，这是我们能为这些信息做的最起码的事。所以我们很感激你，以及你今天与我们分享的内容。

Well well, it's the least we could do for the information. So we appreciate you and and what you shared with us today.

绝对是的。很有趣。

Absolutely. It was fun.

所以拿起你的生物标志物，把它们放进包里，了解它们是什么，改善它们，然后出去跑步吧。

So grab your biomarkers, put them in your bag, know what they are, improve them, and go out and run.

必须的。

Must.

随着我们结束《越野跑者国度》的又一期节目，我们想向每一位收听的朋友表示衷心的感谢。你们的支持点燃了我们的热情，让这个社区充满活力。

As we wind down another episode of Trail Runner Nation, we'd like to extend our heartfelt thanks to each and every one of you for tuning in. Your support fuels our passion and keeps this community thriving.

特别要向我们出色的团队致敬，是他们让这一切成为可能。Ryan Warr，他是幕后的魔法师，专业地进行制作和剪辑，让我们听起来状态最佳。Yanna Clayton，我们的社交媒体专家，持续在线上保持互动。如果你需要任何社交媒体方面的帮助，可以通过ascent media solutions dot com联系她。你也可以完全信任她。

And a special shout out goes to our incredible team that makes all of this possible. Ryan Warr, he's our wizard behind the scenes, expertly producing and editing to make us sound our best. Yanna Clayton, our social media guru, keeps the conversation going online. If you need any help with social media, contact her at ascent media solutions dot com. You can trust her too.

她是一名越野跑者，经常在霞慕尼（法国的一个地方，Scott）周边跑步。

She's a trail runner and found often running around Chamonix. That's in France, Scott.

记得在节目间隙通过访问我们的网站和关注我们的社交媒体来保持联系。观看未经剪辑的完整视频版，你会见识到没有Ryan的我们听起来有多糟糕。一定要订阅我们的YouTube频道。如果你喜欢我们的内容，请告诉一两个朋友。你的口碑是我们最大的认可。

Remember to keep up with us between episodes by visiting our website and following us on our social media. For the full unedited video episodes, you get to see how crappy we sound without Ryan. Make sure to subscribe to our YouTube channel. And if you love what we're hear you're hearing, tell a friend or two. Your word-of-mouth is our greatest endorsement.

如果我们的内容对你的跑步之旅有所帮助，请考虑支持我们。你可以在我们的优惠页面找到赞助商的独家优惠，或者直接通过Patreon频道表达支持。每一份帮助都能让我们持续产出这些内容

If our content has helped you at all in your running journey, consider supporting us. You can find exclusive deals from our sponsors on our deals page or show some love directly through our Patreon channel. Every bit helps in keeping this content going that

你所喜爱的内容。在我们结束之前，你还想从我们的播客中听到什么？我们洗耳恭听。你的反馈不仅帮助我们成长，也确保我们提供你渴望的内容。在社交媒体上留言，或通过我们的网站联系我们。

you love. Before we sign off, is there something more you'd like to hear from our podcast? We're all ears. Your feedback not only helps us grow, but ensures that we're delivering the content that you crave. Comment on social media, or you can contact us through our website.

我们会阅读每一条信息。

We read everything.

来自Trail Runner Nation的全体成员，感谢你与我们一起奔跑。保持狂野，保持自由，继续征服那些小径。下次再见，Run mass（跑步不息）。

From all of us at Trail Runner Nation, thank you for running with us. Stay wild, stay free, and keep hitting those trails. Until next time, run mass.