Experts Outline Biological Drivers Behind Weight Management and Brain Health

专家解析体重管理与大脑健康的生物学驱动因素 慢性压力、睡眠不足和超加工饮食会升高皮质醇、扰乱饥饿激素并损害血流，从而导致体重增加与认知能力下降。 主持人 Steven Bartlett 汇集了多位顶尖健康专家的循证见解，深入探讨减脂、长寿以及整体身心健康。本期节目详细介绍了具体的断食方案，以及纤维、蛋白质和糖分的每日摄入目标，同时揭示了睡眠不足如何引发激素变化，进而导致过度进食和肌肉流失。此外，节目还重点介绍了优化脑部血流、缓解压力导致的皮质醇堆积的可行习惯，以及如何利用冷水浸泡、接地气疗法和呼吸练习等自然手段促进代谢健康。最后，节目还附赠了一个经典片段，为理解人类的幸福感与期望提供了一个合乎逻辑的数学框架。 肥胖专家 Giles Yeo 博士指出，独立于脂肪量的肌肉量是决定 60 至 70 岁人群活动能力与健康活力的最核心指标；建议成年人优先进行抗阻训练，并将每日膳食纤维摄入目标定为 30 克。 (1:08) Mindy Pelz 博士详解了阶梯式断食协议：24 小时断食可激活肠道干细胞修复，36 小时断食能精准调动并消耗腹部脂肪，而 48 与 72 小时断食则分别能重置多巴胺受体和重启免疫系统。 (7:22) 睡眠专家 Matthew Walker 揭示，睡眠匮乏会导致饱腹激素瘦素下降 18%、饥饿素激增 28%，诱使人每餐多吃 300 至 400 卡路里；且在缺觉状态下节食，多达 60% 的体重损失来自瘦肌肉而非脂肪。 (19:08) 神经科学家 Daniel Amen 博士基于 35,000 份脑部 SPECT 扫描数据证实，体重与脑功能呈负相关：随着身体重量增加，大脑的实际物理体积与血液灌注量均显著下降。 (31:24) Tim Spector 博士打破运动减重神话，指出人体进化机制会通过下调基础代谢率和强化饥饿信号来抵消运动消耗，仅靠运动极难实现体重减轻，控制饮食结构才是关键。 (47:04)

Analyzing top audience-replayed insights from The Diary Of A CEO, Steven Bartlett and visiting clinicians argue that lasting fat loss, metabolic vitality, and cognitive health depend on hormonal alignment, cellular fasting mechanisms, sleep architecture, and stress mitigation rather than isolated exercise or basic calorie counting. Metabolic Nutrition, Fasting Protocols, and Weight Myths (1:08) Obesity specialist Dr. Giles Yeo notes that adults naturally gain 15 kilograms (32 to 33 pounds) between ages 20 and 50, emphasizing that maintaining muscle mass through resistance training is the primary determinant of functional mobility in later life. To manage weight sustainably, Yeo advises targeting roughly 16% of daily energy from protein, consuming 30 grams of fiber daily, and capping added sugars at 5% of energy intake. Dr. Tim Spector cautions that exercise alone rarely drives weight loss because the body compensates with metabolic slowdowns and heightened hunger cues, noting that food corporations historically funded exercise studies over sugar research to deflect scrutiny from ultra-processed diets and artificial sweeteners that disrupt gut microbes. To counter metabolic resistance, fasting specialist Dr. Mindy Pelz outlines time-based protocols grounded in evolutionary biology: a 24-hour fast triggers intestinal stem cell regeneration to repair the gut lining; a 36-hour fast lowers insulin enough to selectively target abdominal and visceral fat; a 48-hour fast resets desensitized dopamine receptors to blunt hyper-palatable food cravings; and a 72-hour fast breaks down damaged white blood cells to reboot the immune system. Pelz invokes the 'Thrifty Gene' hypothesis, arguing that constant feeding fails to activate the cellular cleanup mechanisms early humans relied on during food scarcity. Sleep Deprivation, Appetite Hormones, and Muscle Loss (19:08) Sleep scientist Matthew Walker explains that sleep deprivation directly sabotages body composition through a three-part biological shift. When sleep is restricted to 4 to 6 hours, circulating leptin (the satiety hormone) drops by 18%, while ghrelin (the hunger hormone) surges by 28%. This hormonal double jeopardy increases overall hunger by 26%, causing underslept individuals to eat an estimated 300 to 400 additional calories per meal while specifically craving refined carbohydrates, sweets, and salty snacks. Walker adds that fMRI neuroimaging reveals sleep deprivation overactivates emotional hedonic eating centers while knocking impulse control in the prefrontal cortex offline. Simultaneously, naturally produced endocannabinoids increase by over 20%, intensifying appetite similar to cannabis use. When attempting to diet while short on sleep, roughly 60% of all weight lost is stripped from lean muscle mass rather than fat. Walker advocates fundamental sleep hygiene over supplements: maintaining identical sleep and wake schedules every day, dimming 50% to 75% of home lights an hour before bed, keeping the bedroom cold at 18°C to 18.5°C (65°F to 68°F) to lower core body temperature, leaving the bed if awake for 30 minutes, and avoiding alcohol, which acts as a sedative that fragments sleep and blocks REM cycles. Cortisol Signaling, Chronic Stress, and Abdominal Fat (56:53) Neuroscientist Dr. Tara Swart details how chronic workplace and life stress triggers sustained cortisol output from the adrenal glands, causing widespread vascular and gut inflammation that can trigger cardiac events even in individuals lacking standard risk factors like smoking or hypertension. Because the primitive brain interprets continuous cortisol elevation as an existential survival crisis, it directs the body to preserve emergency energy stores specifically in the form of stubborn visceral abdominal fat. Consequently, caloric restriction and cardio often fail to reduce midsection weight until baseline cortisol is lowered. Swart also emphasizes that stress is biologically contagious across organizations and social groups. Similar to how steroid hormones in sweat synchronize the menstrual cycles of women living in close proximity toward the group's alpha female, airborne hormonal signals transmit elevated cortisol from organizational leaders down to subordinates. Subordinates internalize this tension regardless of outward executive composure, sustaining elevated baseline stress levels across the group. Circulatory Enhancement, Environmental Stimuli, and Brain Health (31:24) Dr. Daniel Amen demonstrates across 35,000 SPECT brain scans that physical weight and brain health are inversely correlated: as body weight increases, brain volume and blood flow decrease. Amen identifies stripped sugars, such as fruit juices lacking natural fiber, as potent drivers of systemic inflammation, while warning that vasoconstrictors like caffeine, nicotine, and marijuana restrict cerebral blood supply. To support brain circulation, he points to physical exercise, dietary nitrates like beets, and taking 120 mg of Ginkgo biloba twice daily, alongside addressing systemic inflammatory threats such as periodontal disease and the widespread omega-3 fatty acid deficiencies affecting 93% of the public. Complementing internal circulation, Gary Brecka argues that utilizing natural environmental forces promotes rapid recovery and thermogenesis. Brecka highlights early morning sunlight to calibrate cortisol, Wim Hof-style breathwork to maintain high oxygenation, and cold-water immersion at 50°F (10°C) for 3 to 6 minutes. Brecka notes that cold water exposure forces peripheral vasoconstriction, activates brown fat thermogenesis for rapid calorie burning, and prompts the liver to dump cold shock proteins into the blood to scour free radicals and speed muscle tissue repair. The compilation illustrates that fat loss and vitality are regulated by intertwined neurological, vascular, and hormonal systems rather than sheer willpower or isolated exercise. An overarching theme across the clinical contributors is that modern lifestyle friction—constant feeding, artificial sweeteners, chronic cortisol spikes, and circadian disruption—clashes directly with evolved human biology, requiring deliberate resets to restore baseline metabolic and mental health.

《CEO日记》（The Diary Of A CEO）汇集多位医学与健康专家的研究观点，指出腹部减脂与代谢修复并非取决于单纯的热量加减，而是由饮食营养结构、深度睡眠、压力调节、脑血管循环与环境生理刺激共同调控的系统工程。综合专家观点，通过分级断食重置代谢敏感度、保障规律睡眠以减少瘦肌肉流失、平复皮质醇阻断内脏脂肪合成，并配合冷暴露与抗炎干预，才能从生物学根源实现腹部减脂并改善长期机能。 断食协议与营养结构重塑代谢 (1:08) Dr. Giles Yeo 指出，20至50岁成人平均增重约15公斤，但晚年健康活力的关键在于肌肉储备而非脂肪量。他建议维持可持续的营养指标：蛋白质供能比约16%（过量且缺乏力量训练会增加肾脏排氮负担）、膳食纤维每日达30克（英国现均值仅15克），添加糖供能比严格控制在5%以内。Dr. Tim Spector 强调，由于代谢减速与食欲代偿机制，单纯依赖运动对减重收效甚微，且无糖人工甜味剂（如糖精、三氯蔗糖）不仅会破坏肠道菌群，还可能引发异常血糖波动。 在断食方面，Dr. Mindy Pelz 阐述了分级方案：24小时断食可刺激肠道干细胞更新以修复肠黏膜；36小时断食能使胰岛素和血糖降至低位，迫使身体定向分解顽固的腹部内脏脂肪；48小时断食可重置被高可口食物钝化的多巴胺受体，打破通常需3至4天戒糖才能克服的成瘾循环；72小时断食则通过清除老化白细胞刺激免疫再生。她结合“节俭基因假说”指出，现代人全天持续进食抑制了进化固有的代谢灵活性，直接诱发了代谢疾病高发。 睡眠剥夺引发激素紊乱与肌肉损耗 (19:08) 睡眠专家 Matthew Walker 指出，睡眠匮乏与体重增长存在明确的内分泌机制。临床表明，睡眠受限至4至6小时会使饱腹激素瘦素（Leptin）下降18%，促食欲的饥饿素（Ghrelin）上升28%，导致整体饥饿感激增26%，使人每餐多摄入300至400大卡，并特异性渴求高糖、高淀粉及高盐食物。 脑成像（fMRI）显示，睡眠不足会导致前额叶冲动控制受损，激活深层享乐奖赏中枢，同时体内内源性大麻素水平激增逾20%，驱动享乐性暴饮暴食。更为严重的是，在睡眠不足状态下节食减重，机体所减体重的60%来自瘦肌肉组织而非体脂。Walker 提出五项核心睡眠卫生习惯：维持严格规律的作息时间；睡前1小时调暗50%至75%的居室灯光；保持卧室温度在18℃至18.5℃以助体温下降1℃；卧床30分钟未入睡即起身放松；并避免依赖会破坏深层REM睡眠的酒精。 慢性压力与皮质醇驱动内脏脂肪 (56:53) 神经科学家 Dr. Tara Swart 指出，长期的精神与职场重压会导致肾上腺持续分泌皮质醇。大脑将持续升高的皮质醇视同生存威胁信号，促使机体出于自我防御目的将多余能量特异性储存为腹部内脏脂肪。在此生理状态下，单靠限制卡路里或增加运动量往往无法消除腰腹赘肉，必须先平复压力降低皮质醇。 此外，慢性高皮质醇水平会引发广泛的心血管与肠道系统性血管炎症，即使没有高血压或吸烟史，也可能诱发突发心血管急症。Swart 还揭示了压力的生理传染性：类似于女性汗液中性类固醇激素传播导致的月经周期同步现象，压力激素同样能通过气味与非语言线索在人际与职场中扩散，管理者的高皮质醇状态会在无意识中传递给下属，导致团队性的身心消耗。 脑血管血流、全身炎症与大脑结构 (31:24) 脑神经专家 Dr. Daniel Amen 基于3.5万份 SPECT 脑成像数据证实，体重增长与大脑体积缩小及血流量减少呈直接负相关。去除了天然纤维的水果原汁极易导致血糖飙升与促炎反应，而咖啡因、尼古丁和大麻等物质会收缩脑部血管。由于微循环受损具有全身性（如40岁人群中40%、70岁人群中70%出现勃起功能障碍即是血管警讯），维持血流对于预防阿尔茨海默病与抑郁症至关重要。 Dr. Amen 建议通过有氧运动、高压氧舱疗法，以及食用甜菜、迷迭香与肉桂等扩血管食材改善微循环，并推荐每日两次服用120毫克银杏叶提取物（Ginkgo biloba）以增强脑血流。针对93%普通人群缺乏 Omega-3 脂肪酸的现状，他提倡补充优质鱼油；同时强调牙周健康对神经系统的直接影响，未受控制的牙龈炎症会造成系统性炎性扩散，加剧认知机能衰退。 自然刺激：氧合、冷暴露与棕色脂肪 (37:33) 生物黑客专家 Gary Brecka 提出，无需昂贵器械，利用自然界的磁场、氧气与光照即可触发强大的代谢与细胞修复。赤足踩草地或沙滩的“接地”（Earthing）能消除机体静电积聚；晨起45分钟内接触自然晨光有助于校准昼夜节律并稳定皮质醇；坚持每组30次、共3组的 Wim Hof 式深腹式呼吸，则能迅速改变脑部氧分压。 在促进脂肪燃烧方面，Brecka 推崇在10℃（50°F）水温中进行3至6分钟冷水浸润（Cold Plunge）。冷刺激不仅通过末梢血管收缩将含氧血液泵入核心脏器，促使肝脏释放具有强抗氧化与肌肉修复能力的“冷休克蛋白”，更能强制激活棕色脂肪组织开展非战栗性产热以抵御失温。由于卡路里属于热量单位，这种热能代偿所驱动的腹部体脂消耗速率远超常规心肺或力量训练。 该节目整合的减脂策略突破了传统机械的能量守恒说，系统揭示了激素、神经回路与环境刺激对身体成分的决定性影响。然而，诸如36至72小时长时间断食、极低温度冷水浸泡以及高剂量草本补剂等极端协议，现有证据多基于初步研究、推演或专家个体经验，其长期安全性与个体适应性仍存在不确定性。公众在实践前须谨慎评估自身基础代谢与健康状况。

## Background 该内容由知名播客频道《The Diary Of A CEO》（主持人 Steven Bartlett）于 2023 年 12 月 26 日发布在 YouTube 平台上。视频简介指出，这是一期基于全年度播放与转发数据盘点而成的健康科学精选特辑，聚焦 2024 年已被科学证实的七大减脂与身心健康法则，并附带了往期习惯主题节目以及全频道历史上最受欢迎片段的彩蛋回顾。 ## TL;DR 本期节目汇集了多位顶尖学者与医学专家的硬核见解：剑桥大学专家 Giles Yeo 揭示肌肉质量在健康老龄化中的核心地位，并提出蛋白质、纤维与控糖的三大减重数字；Mindy Pelz 博士详述了从 24 小时肠道重置到 36 小时定向瓦解腹部脂肪的断食机制；睡眠科学家 Matthew Walker 深度拆解了睡眠剥夺如何通过激素紊乱与前额叶失控诱发暴食并流失精瘦肌肉；Daniel Amen 博士与 Gary Brecka 分别探讨了大血管脑灌注与利用接地、呼吸法及冷水浸泡激活冷休克蛋白的生物黑客手段；Tim Spector 教授破除了单纯依靠运动减重的迷思并揭露代糖真相；Tara Swart 博士则阐明了皮质醇引发的“压力性腹部脂肪”与情绪传染机制；最后节目以 Mo Gawdat 的“幸福方程式”探讨了破除控制幻觉与接纳现实的心理安宁之道。 ## Atmosphere & style 整期节目节奏紧凑、干货极其密集，兼具前沿医学的严密严谨与日常生活的实用指导。主持人 Steven Bartlett 以其特有的好奇心与同理心穿针引线，既有与专家们探讨神经生化机制时的深度求索，也有自嘲和调侃带来的轻松幽默，形成了从容而极富感染力的对话氛围。随着内容从外在的燃脂、断食逐步递进至神经健康、压力传导乃至终极的心灵幸福方程式，整期节目的情感弧线从理性的身体改造升华为直击灵魂的生命反思，让听众在收获切实健康策略的同时感受到深刻的治愈与力量。 ## Bulletin - [01:08](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=68s) 剑桥大学肥胖症专家指出，20至50岁人群平均增重15公斤，而在60岁以上人群中，独立于体脂率的骨骼肌质量才是决定健康寿命与活动自由的最核心生理指标。 - [07:22](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=442s) 断食机制研究表明，24小时断食可激活肠道干细胞自我重启，36小时断食能打破减重平台期并优先分解腹部顽固脂肪，而72小时断食则促使白细胞系统全面更新与全身干细胞激增。 - [20:32](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1232s) 睡眠剥夺会使瘦素下降18%、饥饿素飙升28%，并使大脑前额叶皮层制动失效；此时若节食减重，流失的体重中有高达60%来自肌肉而非体脂。 - [47:06](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2826s) 流行病学与流行病学专家揭示，脱离饮食干预单靠运动减重基本徒劳；过去30年食品巨头资助的运动研究数量是糖分研究的12倍，以此制造“缺乏运动致肥”叙事并掩盖超加工食品与代糖的危害。 - [01:05:06](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3906s) 慢性压力下皮质醇的长期超标不仅会触发远古抗饥荒机制、优先将脂肪囤积在腹部，还会通过微量汗液与职场权力等级在人群间无形传染，仅靠少吃多动无法消除压力肥。 ## Key takeaways - [05:43](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=343s) 可持续减重的三大黄金营养指标为：蛋白质供能占比16%、每日膳食纤维摄入达到30克、游离添加糖供能比严格控制在5%以下。 - [10:09](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=609s) 36小时燃脂断食能在血糖降至低位时触发自噬反应并加速生成酮体，身体出于减轻觅食负荷的演化机制会优先分解顽固的腹部脂肪。 - [11:06](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=666s) 48小时断食能彻底重启被过度刺激而脱敏的多巴胺回路并催生新受体，从而摆脱对高糖高脂食品病态渴求的恶性循环。 - [22:34](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1354s) 睡眠匮乏会导致体内内源性大麻素系统激增逾20%，点亮大脑深层的享乐奖励中枢，使人不可自拔地陷入对重碳水、高糖食品的享乐性进食。 - [27:06](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1626s) 优质睡眠卫生无需依赖昂贵补剂，关键在于规律作息、睡前调暗50%至75%灯光、维持18至18.5°C低温卧室环境，以及警惕酒精对REM睡眠与睡眠连续性的破坏。 - [31:33](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1893s) SPECT脑成像研究证实体重增加与脑容积缩减、血流灌注降低呈直接正相关；剥离了纤维的纯果汁糖分等同于微血管毒素，会诱发全身慢性炎症并损伤大脑认知。 - [34:23](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2063s) 咖啡因与尼古丁会收缩脑部血管；而有氧运动、食用甜菜根与天然香料，以及补充Omega-3和银杏叶提取物能显著改善脑血流与减轻神经炎症。 - [37:33](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2253s) 生物黑客“超人协议”的核心在于大自然的三大免费元素：赤足接触土地释放多余电荷（接地）、特定深度腹式呼吸法，以及日出后45分钟内的晨间初光照射。 - [43:03](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2583s) 冷水浸泡（约10°C维持3至6分钟）促使肝脏释放大量冷休克蛋白并激活棕色脂肪产热，利用外周血管强烈收缩迫使血液与氧气密集倒灌进大脑与核心器官。 - [49:53](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2993s) 运动无法实质性减重源于身体的演化时代谢补偿机制（代谢放缓并刺激食欲），代糖饮料同样会干扰神经奖赏通路、扰乱肠道微生态且无法带来热量赤字减重收益。 - [56:56](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3416s) 高层管理者将肉体视为大脑交通工具的脑身割裂认知，会导致肾上腺长期过量分泌皮质醇并引发全身无菌性炎症，成为猝死与心血管衰竭的隐形根源。 - [01:00:00](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3600s) 压力具有生理传染性：类固醇荷尔蒙随微量汗液向外挥发，并在封闭空间内沿职场等级单向传导，管理层试图心理伪装并不能阻断生理信号外溢与团队次生压力反应。 - [01:05:06](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3906s) 长期处于压力应激状态下，皮质醇持续阻断脂肪分解并强制在腹部囤积能量；在未平复中枢神经与皮质醇的前提下，严苛节食与高强度运动只会加剧压力肥。 - [01:07:23](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=4043s) 莫·乔达特的幸福方程式表明：幸福等于对客观事件的感知减去内在期望值；痛苦源于大脑六大幻觉与七大盲区对事件严重性的夸大，以及妄图掌控熵增宇宙的控制错觉。 - [01:15:17](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=4517s) 真正的深度人际联结建立在展现脆弱之上，分级沟通机制有助于打破心理防线，解开误解并重塑深层情感共鸣。 ## Detailed walkthrough ### [00:00](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=0s) 年度重播精选：以数据还原观众最热爱的健康法则 Steven Bartlett 开门见山地指出，观众经常问他：“在《The Diary Of A CEO》播客的所有集数中，你最喜欢哪一期？”但他认为，更关键的问题其实是“全体听众心目中最有价值的一期是什么”。为了解答这个问题，节目组出动了数据科学家和一个庞大的分析师团队，全面盘点梳理了该年度制作的数百期节目，挖掘出被全球观众重复播放、转发分享次数最多的核心高光片段。Steven 直言，从实用价值的角度来看，这期节目可以说是含金量极高的一期，因为它汇聚了整年节目中最顶尖的医学、营养与健康洞见。 ### [01:08](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=68s) 破解衰老发胖的迷思与肌肉质量的决定性力量 第七个重播率最高的片段，来自于 Steven 与剑桥大学肥胖症专家 Giles Yeo 博士的对话。Steven 提到，在读完 Giles 的著作后，他上网检索了美国医疗保健研究与质量局（Agency for Healthcare Research and Quality）的报告，发现人在衰老过程中确实有体重逐年增长的倾向，平均每年增加 1 到 2 磅。Giles 证实了这一数据的准确性：在 20 岁到 50 岁这跨度 30 年的人生阶段，普通人平均会增加大约 15 公斤（约合 33 磅）的体重，虽然个体差异很大，有人增重极少，有人则大幅增加。 Steven 坦言自己并不想变成那样，并分享了自己前几个月在印尼旅行时的一段经历。当时他站在悬崖边一条长达 200 米、人工雕刻的陡峭石阶前，下方通往一个湖泊以供乘船漂流。他当时暗下决心：“如果我不保持强壮、运动能力以及良好的膝关节状态，我根本走不下这片悬崖去参加游船活动。”他认为维持体能和身材不仅是为了外表，更是为了在年老时依旧拥有行动自由。 Giles 指出这包含两个层面：第一是保持日常活动的能力，超重确实会带来阻碍；但第二点关乎健康长寿。人们不只是想活得更久，更希望健康地老去（Healthspan）。令人震惊的科学证据表明，步入 60、70 岁及以上高龄后，决定人体健康状况的核心指标并不是总体重或体脂率，而是骨骼肌质量（Muscle Mass）。无论体内脂肪多少，肌肉量都与衰老期间的整体健康紧密挂钩。Giles 强调，老年人必须坚持抗阻训练，这不一定非要高强度举铁，哪怕是靠墙静蹲、从椅子上反复起立坐下等日常阻力练习都至关重要。面对 Steven“只要能练我就一直举铁”的自信，Giles 风趣地调侃这是“年轻人的狂妄（hubris of youth）”，提醒人们随着岁月流逝，维持肌肉的训练方式也需要适度调整。 - **年龄与体重增长趋势**：20 岁至 50 岁的 30 年间，人均体重增长约 15 公斤（33 磅），相当于每年自然增长 1 至 2 磅。 - **老年健康的核心指标**：60 岁以上人群中，独立于体脂率的**肌肉量**（Muscle Mass）是预测健康状况与行动能力的最关键生理指标。 ### [05:43](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=343s) 科学减重三大数字法则：蛋白质、膳食纤维与添加糖 针对许多人在新年伊始希望减重（例如减掉半英石/约 7 磅体重）的需求，Steven 询问 Giles 有没有简单实用、无需购买繁琐课程或做数百万个仰卧起坐的可持续减重建议。Giles 提炼出三个极具操作性的黄金数字： ```mermaid flowchart TD accTitle: Giles Yeo 可持续健康减重三要素 accDescr: 图表展示了 Giles Yeo 推荐的三个核心营养配比指标：蛋白质占总能量 16%、膳食纤维每天 30 克、添加糖低于总能量 5%。 subgraph Diet_Guidelines["可持续健康饮食黄金法则"] direction TB A["蛋白质供能比：16%<br/>（平衡氮代谢与肾脏负荷）"] B["膳食纤维摄入量：30g/天<br/>（改善肠道与饱腹感）"] C["添加糖摄入限制：≤ 5%<br/>（严格控制游离糖与糖浆）"] end ``` 第一是蛋白质的占比。日常摄入能量中应有大约 16% 来自蛋白质。Giles 强调这是一个“甜点区（sweet spot）”：如果在不进行大强度力量训练的情况下摄入过量蛋白质，肾脏就必须超负荷运转以排出过多的氮代谢废物；而蛋白质来源并不局限于牛排，豆类、豆腐等各种优质蛋白皆可。第二是膳食纤维。目标应为每天摄入 30 克，而目前英国等地区的人群平均每天仅摄入约 15 克，几乎需要翻倍。第三是严格限制添加糖，使其供能占比控制在全天总能量的 5% 或更低。所谓添加糖是指没有被植物纤维锁住的糖分，包括各种精制糖粉、枫糖浆、龙舌兰蜜等。Giles 强调，无论践行生酮饮食还是其他饮食流派，只要将这三个基准数字套用进去，就能实现健康且可持续的减重。 ### [07:22](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=442s) 断食疗法进阶：24小时肠道重置与36小时燃脂断食 第六个最受关注的高光时刻，是 Steven 与女性健康及断食专家 Mindy Pelz 博士的深入探讨。两人首先回顾了前两种断食模式：第一种是持续 12 至 16 小时的间歇性禁食（Intermittent Fasting），主要用于日常减重、消除脑雾；第二种是持续 17 至 72 小时的细胞自噬断食（Autophagy Fasting），Steven 在发音时口误说成“autography”，引发了两人一阵轻松的欢笑与调侃，这种断食主要有助于平衡性激素和抵御疾病。 随后，Mindy 深入阐释了第三种模式——**24 小时肠道重置断食（Gut Reset Fast）**。这项机制源自麻省理工学院（MIT）的一项突破性研究：禁食满 24 小时后，人体肠道内的干细胞会开始激活并自我重启。干细胞具有修复身体各处受损组织的潜能，而在 24 小时节点，肠道干细胞会大量增殖。针对那些因长期服用避孕药、频繁使用抗生素或饮食结构恶劣而导致肠道菌群严重受损的患者，Mindy 在临床中引导他们每隔一周或几周执行一次 24 小时断食。一旦干细胞启动修复，后续摄入的健康食物就能高效重塑肠道微生物环境。临床数据显示，这种断食不仅让患者摆脱了大量补剂依赖，甚至帮助肠道恢复生成血清素（人体大量血清素产自肠道），使情绪低落的人重获快乐，并彻底改善了三天无法排便的严重便秘。 接着，Mindy 谈到了第四种模式——**36 小时燃脂断食（Fat Burner Fast）**。她将此称为渴望减重人群的“最爱”。科学研究显示，采取“36 小时断食，随后进行 12 小时正常进食”的周期循环，能强效击破顽固脂肪堆积，在社区与临床实践中展现出了惊人的燃脂成效。 ### [10:09](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=609s) 36小时断食：打破减重平台期与瓦解腹部脂肪 持续断食达到36小时时，体内的血糖水平会显著下降。身体展现出令人惊叹的自适应智慧：它意识到血糖已处于低位，自噬反应（autophagy）全面启动，全身炎症反应明显消退，同时开始大量生成酮体（ketones）。从进化的角度来看，身体“明白”此刻必须去寻找食物，而身上沉重的多余脂肪在觅食过程中完全是一个累赘。因此，身体会主动卸掉这些储备负荷。 这项机制为打破长期的减重平台期（weight loss resistance）提供了极佳的途径。研究发现，36小时断食所减掉的脂肪主要集中在腹部——也就是大众最渴望消除的“腹部脂肪”（belly fat）。主持人 Steven Bartlett 笑着打趣说，如果把这种断食直接命名为“腹部燃脂断食”（belly fat burning fast），肯定能大受欢迎。 ```mermaid flowchart TD accTitle: 36小时断食对腹部脂肪的作用机理 accDescr: 展示断食36小时后体内血糖、酮体、自噬反应及腹部脂肪的生理应对路径 subgraph Fasting["断食推进（36小时）"] A["血糖显著下降"] --> B["触发自噬反应"] B --> C["炎症水平骤降"] C --> D["加速生成酮体"] end subgraph Survival["生存机制激活"] D --> E["演化指令：减轻自重以便觅食"] E --> F["打破体重停滞期"] F --> G["优先分解腹部顽固脂肪"] end ``` ### [11:06](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=666s) 48小时多巴胺重置断食：摆脱糖瘾恶性循环 断食的第五种模式是“48小时多巴胺重置断食”（dopamine reset fast）。多巴胺作为驱动动机的神经递质，负责在大脑神经元之间传递快乐感受与行动欲望。现代人普遍处于多巴胺过度饱和的状态，尤其是过度进食者（overeaters）和肥胖人群。由于多巴胺受体长期被高糖、高脂食物过度刺激而脱敏饱和，他们从日常食物中获得的愉悦感大幅缩水，导致不得不摄入更多食物来追求同等的满足感。研究表明，在完成48小时断食后，整个多巴胺回路会全面重启，促使新的多巴胺受体新生；当恢复进食时，人们只需少量食物就能重新体会到充实的满足与快乐。 Steven 由此分享了自己近期与团队的讨论经历。他坦言每次只要碰了糖，就会陷入恶性“糖循环”（sugar cycle）——吃完糖两小时后再度产生强烈的渴望，周而复始难以自控。而在他执行生酮饮食（keto diet）的8周期间，即使团队把巧克力带进演播室，他凑近闻了闻也毫无进食欲望。嘉宾对此解释道：“多巴胺是‘欲求更多’的分子，而不是‘感到满足’的分子。”（"Dopamine is the molecule of more, it's not the molecule of enough."）糖分刺激带来一阵多巴胺峰值后，大脑只会催促索要更多；而一旦切换到生酮能量代谢系统，酮体会提供持久的脑力清晰感与愉悦感，彻底平抑对糖的病态渴望。 - **戒糖窗口期**：依靠意志力忍耐3至4天不碰精制糖，多巴胺对高糖的病态索求就会显著平息。 - **生酮的抑制作用**：断食促使身体代谢模式切换并产生酮体，酮体能从生理层面强力杀灭饥饿感（kill hunger），消除嗜糖冲动。 ### [14:59](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=899s) 免疫重置断食、干细胞再生与“节俭基因假说” 第六种断食模式为“免疫重置断食”（immune reset fast），其理论基石源自 Valter Longo 博士针对癌症化疗患者的开创性研究。化疗往往会严重摧毁人体的免疫系统，而 Longo 博士发现，如果在接受化疗期间让患者进入断食状态，持续断食3天（72小时）即可促使白细胞系统全面更新——老旧、损坏的白细胞被降解代谢，健康强韧的新白细胞破土而出，反而增强了患者在化疗后的免疫防线。这也直接在全美掀起了3天清水断食（3-day water fast）的热潮。 更关键的是，72小时断食还会触发全身性的干细胞（stem cells）激增，干细胞随血液巡游全身并自主修复受损组织。嘉宾以亲身经历印证了这一点：他曾饱受跟腱损伤折磨，尝试所有常规疗法皆无果，最后尝试了5天清水断食；到了第四天，跟腱处开始出现明显的温热酥麻感，当第六天恢复进食时，跟腱的顽固疼痛彻底消失且再未复发。 ```mermaid flowchart LR accTitle: 72小时免疫重置与干细胞修复机制 accDescr: 展示断食72小时引发白细胞更新与干细胞释放的生理进程 subgraph CellRenewal["细胞免疫置换"] A["断食达到72小时"] --> B["降解老化白细胞"] B --> C["新生强韧白细胞"] end subgraph TissueRepair["深层组织修复"] A --> D["激发全身干细胞释放"] D --> E["靶向定位损伤部位"] E --> F["修复顽固损伤（如跟腱炎症）"] end ``` 从演化医学的视角来看，远古人类若因负伤而无法进食倒在荒野中，身体的第一生存法则（survival）便是调动一切内在代偿潜能修复肢体，让人能重新站立捕猎。嘉宾特别提到了“节俭基因假说”（Thrifty Gene hypothesis）：从原始环境中幸存下来的人类普遍具备能够在断食期进行高效代谢转换的基因型。然而现代社会全天候无间断的进食习惯，导致这种求生保护基因长期被闲置；违背人类基因蓝图的过度营养供给，正是当今糖尿病与代谢综合征泛滥的核心诱因。 ### [19:08](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1148s) 睡眠专家 Matthew Walker：睡眠剥夺与体重调控的神经激素机制 本期节目进入2023年度回放量第五名的重磅精选片段——与世界顶尖睡眠科学家 Matthew Walker 探讨睡眠与体重的深层关联。Steven 指出，虽然他采访过许多健康专家，但极少有人深入剖析睡眠剥夺如何左右体重。Walker 教授强调，睡眠与体重之间的纽带是当代睡眠科学中证据最确凿、定义最清晰的研究领域之一，其内在机制至少由三部曲构成。 首当其冲的是人体食欲调控激素（appetite-regulating hormones）的失衡。这主要牵涉到两大关键激素的博弈： 1. **瘦素（Leptin）**：饱腹信号传递者。当瘦素正常分泌释放时，它会向大脑传递饱腹指令，告知机体已经获得足够能量，可以停止进食。 2. **胃饥饿素（Ghrelin）**：饥饿驱动信号。其释放会向中枢神经发出进食警报，持续刺激机体产生未被满足的进食渴望。当遭遇睡眠不足时，体内这两大激素的平衡将被彻底打破，形成催化过度摄入的生理陷阱。 ### [20:32](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1232s) 睡眠剥夺对饥饿激素与饮食偏好的双重打击 当研究人员将人们的睡眠时间限制到 6 小时、5 小时甚至 4 小时时，体内调节食欲的化学信号发生了急剧恶化。首先，负责向大脑发出饱腹信号、提示“你已经吃饱了、不用再吃了”的瘦素（Leptin）骤降了 18%；更糟糕的是，负责刺激饥饿感的饥饿素（Ghrelin）直接飙升了 28%。这导致整体饥饿感上升了约 26%。研究人员将这种生理反应形容为一种“双重惩罚（Double Jeopardy）”：身体因为同一项罪名——睡眠不足，遭受了两次打击。一方面失去了“我已经饱了”的刹车信号，另一方面油门却被狠狠踩下，不断接收到“我极度饥饿、必须大吃特吃”的冲动。 这种激素失衡直接转化为过量进食的现实行为。研究数据显示，睡眠不足的个体在每餐进食时，平均会多摄入 300 到 400 大卡的热量。然而，问题不仅在于“吃得更多”，还在于睡眠匮乏时大脑对食物种类的异常渴望。睡眠不足的人虽然对所有食物的消耗量都有所增加，但特别渴望那些高热量、沉重难消化的淀粉类碳水化合物（如面包、意面和披萨）；紧随其后的是精制含糖食品（如糖果和巧克力）；排在最后的则是重咸食物。大量摄入这类高钠食物还会进一步导致血压上升。 - **饱腹感骤降**：瘦素水平下降 18%，饱腹与满足感机制失效。 - **饥饿感飙升**：饥饿素水平跃升 28%，整体主观饥饿程度提升 26%。 - **额外热量摄入**：因睡眠受限，受试者在随后的进餐中平均额外摄入 300 至 400 大卡。 - **特定食物渴望链**：优先渴望重碳水（面包、意面、披萨），其次是精制糖（糖果、巧克力），最后是诱发高血压的高钠咸味食品。 ### [22:34](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1354s) 大脑失控与内源性大麻素：享乐性进食的神经学机制 为了探究食欲失控是否仅仅源于外周循环激素，研究团队针对大脑这一最终决策器官展开了功能性磁共振成像（fMRI）实验。研究人员召集了一批身体健康的受试者，让他们分别经历“充足睡眠 8 小时”与“睡眠剥夺”两种状态。次日，受试者躺在脑部扫描仪中观看各种食物图片，涵盖从生菜沙拉、坚果、蔬菜等健康食品，到冰淇淋、巧克力、披萨等高热量垃圾食品，并对渴望程度打分。为了防止受试者出于道德压力给出违心的虚假评价，实验设计了一个狡黠的机制：明确告知受试者，系统会在实验结束后随机抽取一张他们看过的图片，并要求他们必须把端上来的真实食物全部吃光。 扫描结果揭示了令人震惊的神经机制：在睡眠剥夺状态下，大脑深处的享乐中枢、欲望与情绪奖励回路在面对高热量垃圾食品时异常活跃、全面点亮；雪上加霜的是，位于大脑额叶、负责理性决策与冲动控制的前额叶皮层（Prefrontal Cortex）却被强行“离线”，失去了制动能力。这种状态在神经科学中被称为“享乐性进食（Hedonic Eating）”。面对自助餐台时，大脑不再理会蔬菜沙拉，而是不可自拔地扑向披萨和奶油意面。不仅如此，体内控制食欲的内源性大麻素系统（Endocannabinoids）在睡眠不足时激增超过 20%，其刺激食欲的效果正如吸食大麻后产生的暴食冲动（The Munchies）一样，从生化层面直接推高了腰围。 ```mermaid flowchart TD accTitle: 睡眠不足引发享乐性进食的神经生化机制 accDescr: 展示睡眠剥夺如何通过激素失衡、脑区功能失控以及内源性大麻素飙升三重途径引发过度进食。 subgraph Hormones ["1. 激素紊乱"] A["睡眠剥夺"] --> B["瘦素下降 18%<br/>饱腹信号消失"] A --> C["饥饿素上升 28%<br/>饥饿信号增强"] end subgraph Brain ["2. 脑区失调"] A --> D["前额叶皮层离线<br/>冲动控制失效"] A --> E["享乐奖励中枢点亮<br/>渴望高糖高脂"] end subgraph Cannabinoids ["3. 内源生化刺激"] A --> F["内源性大麻素激增 >20%<br/>诱发暴食冲动"] end B & C & D & E & F --> G["享乐性进食与过量卡路里摄入"] ``` ### [26:18](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1578s) 睡眠不足减重陷阱：流失肌肉而非脂肪 当听到睡眠剥夺导致身体陷入激素与神经的多重死循环时，主持人忍不住哀叹：“天哪，马修，你能不能别说了，我真的听不下去了。”然而，更严峻的事实还在后头。研究发现，当一个人在睡眠不足的情况下严格控制饮食、试图减肥时，身体的代谢机制会发生灾难性的倒错：所减掉的体重中，有高达 60% 来自于精瘦肌肉群（Lean Muscle Mass），而非体脂。 换句话说，在睡眠不足的状态下节食减肥，身体丢掉的恰恰是你拼命想要保留的健康肌肉，而保留下来的却是你千方百计想要减掉的多余脂肪。这彻底颠覆了单纯依靠意志力和节食减肥的逻辑，也让主持人彻底被说服：“不用再说了，我彻底信服了，睡眠极其重要。那么在现代社会中，到底有哪些因素在阻碍我们的深度睡眠？我们又能采取哪些切实可行的措施来扭转局面？” ### [27:06](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1626s) 优化深度睡眠的实用睡眠卫生指南 针对市面上动辄售价 40 英镑的高价睡眠补充剂，专家直言在掏钱包买这些天然药丸之前，应该先落实经过科学验证的基础“睡眠卫生（Sleep Hygiene）”法则。这套方案由五项极为硬核且可立即执行的生活习惯构成： 首要原则是规律性（Regularity）。无论工作日还是周末，务必在固定时间上床就寝、在固定时间起床。人类的大脑天生依赖规律运转，规律的作息能同时显著提升睡眠的“时长”与“质量”。第二点是制造夜晚的黑暗环境。现代人夜间接受的光照过多，专家建议进行为期一周的实验：在睡前半小时至一小时，关掉或调暗家中一半甚至四分之三的灯光。这并非让人在完全黑暗中冒险摸索，而是通过降低环境照度向大脑释放强烈的行为提示信号，让困意自然袭来。 第三点是严控环境温度。绝大多数人的卧室温度都偏高，理想的就寝室温应维持在摄氏 18 到 18.5 度左右（约合华氏 65 至 68 度）。为了顺利入睡并维持整夜睡眠，人体核心体温和脑部温度必须下降约 1 摄氏度。打造一个类似“寒冷洞穴”的卧室至关重要；如果觉得冷，可以通过穿厚袜子或放热水袋来保暖四肢，但环境空气必须保持凉爽。第四点是践行“30 分钟离床法则”（Walk It Out）：如果在床上翻来覆去睡不着，切忌硬躺，应该果断起床去另一个房间做些冥想或轻松的事情，直到困意再次来临。 最后，专家重点警示了酒精对睡眠的毁灭性破坏。许多人误将酒精当作助眠剂，但酒精本质上是一种镇静剂，它只是强行切断意识将人“击昏”，而非带来自然生理睡眠。酒精会导致整夜睡眠支离破碎，布满不易被察觉的微觉醒（Micro-Awakenings），使睡眠质量极其低下；更严重的是，酒精能强力阻断对认知和情绪健康至关重要的快速眼动睡眠（REM 梦境睡眠）。虽然不必为了追求极致健康而彻底放弃社交生活中的一杯红酒，但在举杯前必须清楚，当晚的睡眠质量必然会大打折扣。 - **规律作息**：工作日与周末维持同一入睡和起床时间，顺应生物钟节律。 - **阶梯式降光**：睡前 1 小时关闭或调暗家中 50% 至 75% 的灯光，诱导褪黑素分泌与困意。 - **低温洞穴原则**：卧室温度维持在 18 至 18.5°C，促使核心体温下降 1°C 以启动入睡机制。 - **30 分钟法则**：卧床 30 分钟未入睡则离开床铺，避免大脑将床与辗转反侧的焦虑建立条件反射。 - **警惕酒精伪助眠**：酒精破坏睡眠连续性，制造隐性微觉醒，并阻断维持大脑功能的 REM 睡眠。 ### [31:23](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1883s) 转换环节：大脑健康专家 Daniel Amen 博士登场 在全面剖析了睡眠与代谢的关联后，节目进入了全场最受关注的精选回放第四位。主持人引出了一段与全球著名脑神经科学家 Daniel Amen 博士的深度对谈。Amen 博士作为全球完成脑部 SPECT 扫描数量最多的大脑健康专家，将在接下来的内容中深入探讨如何拥有并维持一个健康、强韧的大脑。 ### [31:33](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1893s) 改变大脑的可塑性与果汁背后的糖分陷阱 神经科学家丹尼尔·阿门博士（Dr. Daniel Amen）开门见山地指出了一个令人振奋的事实：“你并非注定只能拥有现在的这个大脑，你可以让它变得更好，而我能证明这一点。”他坚信，生活中的每一个日常行为，不是在让大脑变好，就是在让大脑恶化。为了说明大众对健康认知的盲区，阿门博士分享了一个趣事：当他的女儿克洛伊（Chloe）上二年级时，他曾去女儿的班级黑板上写下 20 种事物，让一群七岁的孩子分类哪些对大脑有益、哪些有害。令人惊讶的是，孩子们答对了其中的 19 种，唯一搞错的一项是橙汁——孩子们误以为它是健康的。阿门博士反问道：“把果糖从天然纤维中剥离出来究竟有什么合理性？”一旦脱离了纤维的束缚，纯果汁中的糖分在人体内几乎等同于毒素，因此他强烈建议吃完整的水果，而不是饮用纯果汁。 当主持人追问糖分究竟如何损害大脑时，阿门博士直言，高糖不仅具有极强的成瘾性，还会诱发全身性慢性炎症和胰岛素抵抗，最终导致高血糖。高血糖会持续侵蚀微血管，直接减少流向大脑的血液供应。阿门博士回顾了自己发表的涉及 35,000 人的三项大型研究，揭示了一个残酷的生理学规律：随着体重上升，大脑的实际物理体积和功能反而急剧缩水。“这足以把任何人身上的肥肉吓跑，”阿门博士回忆道，他过去也曾偏胖，正是看到这项严谨的神经科学证据后，他下定决心甩掉了 25 磅体重。 - **超重与肥胖数据**：美国目前有 72% 的人口超重，42% 达到肥胖标准。 - **体重与大脑的反比关系**：阿门博士的 SPECT 脑成像研究证实，体重指标增加与大脑脑容积缩减、血流量减少呈直接正相关。 - **糖分的催化作用**：糖被阿门博士称为通往糖尿病与肥胖的“入门毒药”（gateway drug），而慢性炎症则是诱发抑郁症和认知障碍症（阿尔茨海默病等）的关键诱因。 --- ### [34:23](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2063s) 大脑血流的秘密：从咖啡因、银杏到慢性炎症与孤立 阿门博士指出，保护大脑的首要法则就是避开一切会减少脑血流的物质与习惯。令人意外的是，他将咖啡因和尼古丁列为了脑血管收缩剂。咖啡因会使流向大脑的血管紧缩，从而减少供氧与营养灌注。此外，久坐不动、过度吸烟、肥胖以及吸食大麻均会严重压制脑部血液循环。阿门博士直言，血液流动是全身性的系统工程：“40 岁男性中有 40% 患有勃起功能障碍，70 岁男性中则有 70%。如果身体某个部位的血液流动出现问题，意味着全身各处的微循环都在亮红灯。” 为了逆转脑血流不足，阿门博士给出了行之有效的解决方案：有氧运动、食用甜菜根（Beets）、牛至（Oregano）、迷迭香（Rosemary）与肉桂（Cinnamon）等能扩张血管的食物。针对特定人群，他还推荐了高压氧舱疗法（Hyperbaric Oxygen Therapy）与银杏叶提取物（Ginkgo biloba）。他特别提到一项 SPECT 脑成像临床研究，受试者每天两次服用 120 毫克的银杏叶提取物，脑血流得到了极其显著的改善，他本人也已坚持服用 20 多年。谈到他总结的“BRIGHT MINDS”风险评估模型时，阿门博士批评了疫情期间的过度社会孤立政策——孤立与孤独会急剧加速大脑退化；同时，人群中高达 93% 的人缺乏 Omega-3 脂肪酸，再加上牙周病导致的系统性炎症，都在悄无声息地侵蚀着大脑认知储备。 ```mermaid flowchart TD accTitle: Brain Health Factors accDescr: Causes of reduced brain blood flow and methods to improve cerebral perfusion and reduce inflammation. subgraph Damaging["损害大脑血流与健康的诱因"] D1["咖啡因 / 尼古丁 / 大麻"] D2["久坐不动 / 肥胖超重"] D3["高糖饮食与微血管侵蚀"] D4["牙周病 / 孤独隔离"] end subgraph Protective["恢复大脑活力与抗炎手段"] P1["规律有氧运动"] P2["天然香料与食物<br>(甜菜根 / 迷迭香 / 肉桂)"] P3["银杏叶提取物 / 高压氧"] P4["补充 Omega-3 (深海鱼/鱼油)"] end Damaging -->|"长期累积导致"| BrainDeg["脑血流下降 / 慢性炎症<br>脑体积缩小 / 认知衰退"] Protective -->|"逆转机制"| BrainOpt["改善脑灌注 / 消除炎症<br>提升神经可塑性与认知功能"] ``` --- ### [37:33](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2253s) 加里·布雷卡与“超人协议”：大自然的三大免费馈赠 节目的第三大高光时刻切入到了生物黑客加里·布雷卡（Gary Brecka）的精彩分享。主持人斯蒂芬·巴特利特（Steven Bartlett）首先提到了终极格斗冠军赛（UFC）总裁达纳·怀特（Dana White）的惊人蜕变：怀特曾是一名体重超标、健康亮红灯的商人，但在布雷卡的干预下，不仅在 Instagram 上晒出了清晰的六块腹肌，其预期寿命与内在机能更是获得了翻倍式的修复。布雷卡指出，腹肌只是内部生理年轻化的副产物。怀特当时执行了一套名为“超人协议”（Superhuman Protocol）的系统方案，花费了整整 15 万美元采购高端设备，包括脉冲电磁场垫（PEMF mat）、运动配合高浓度氧疗系统（HyperMax Oxygen），以及全身红光治疗舱（Red light therapy bed），并坚持每周 7 天无休使用。 然而，布雷卡强调，大众完全不需要花费这笔高昂的巨资，因为“超人协议”的核心本质就是汲取大自然的三大基本要素：磁场、氧气与光线。人类现代生活最大的问题在于割裂了与地球表面的物理接触。通过双脚赤足直接踩在泥土、草地、沙滩或地面上（即接地/Earthing），人体内长期累积的静电正电荷得以向大地释放。布雷卡在此顺带打破了一个著名的健康谎言：“pH 值的全称是潜在氢离子浓度（Potential Hydrogen），它本质上是一种电荷。市面上宣称通过喝碱性水就能让身体呈碱性，这是兜售给公众最大的营销谎言。”他解释，真正改善电荷与身体微环境平衡的有效方法，正是免费接触大地表面。 - **超人协议三大要素**：地球的磁场（接地）、空气中的氧气（特定呼吸法）、太阳的光线（晨间光照）。 - **自然接地的操作**：脱掉鞋袜，赤脚踩在土壤、草坪或沙滩上，通过物理接地释放多余电荷。 - **辟谣碱性水**：口服碱性水无法改变机体深层组织的电荷与酸碱平衡，属于伪科学营销。 --- ### [39:51](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2391s) 每日呼吸法与晨间阳光的生理重置 在解决了接地与电荷之后，布雷卡重点拆解了“呼吸法”这一零成本却极其强大的生理开关。他坚信：“氧气的存在即是疾病的缺席。”布雷卡从神经生化角度解释道，人类能体验到的所有崇高积极的情感——无论是激情、欣喜、愉悦还是性欲——其分子结构与神经递质运作都离不开充足的氧气；相反，愤怒不需要氧气的支撑。这就是为什么人绝对不可能在刚从深层睡眠醒来缺氧的瞬间放声大笑，却能在缺氧状态下愤怒地醒来。为了获得充足的氧化状态，布雷卡推崇维姆·霍夫（Wim Hof）呼吸法，并每天早晨固定进行 8 分钟练习。 布雷卡详细演示了该呼吸法的实操细节：采用腹式深呼吸，想象肚脐有一根绳子被向外拉扯，气体从肺底部一路充满至肺尖，然后自然呼气放松。当录音室里两人一同大声喘息演练时，斯蒂芬忍不住打趣道：“门外的人要是听见，肯定以为我们在搞什么奇怪的异教集会，甚至觉得你是个邪教头目。”布雷卡大笑着回应并给出了进阶指南：练习包含三组，每组 30 次深长呼吸，在第 30 次呼气后进行屏息，让体内的受体重新校准；当感到无法屏住时，深吸一口气再次短暂屏息，随后缓缓呼出。练习中出现的轻微头晕、手指脚趾发麻或颈部发热，都是大脑氧分压剧烈改变的正常生理信号。最后，结合起床后前 45 分钟内的晨间初光（First Light，富含特定光谱且无有害 UVA/UVB）照射，不仅能高效合成维生素 D3 并平衡皮质醇，更能重置昼夜节律，使普通人无需昂贵器械即可获得媲美高端科技的健康红利。 - **呼吸法步骤与反应**：新手建议从每组 5 次呼吸循序渐进至 30 次；随着训练深入，组间屏息时间可轻松达到 2 至 4 分钟；末梢麻刺感反映出氧分压的迅速重置。 - **晨间初光（First Light）**：日出后的前 45 分钟光照无损伤性紫外线，是调控皮质醇节律、激活全天代谢的最佳时间窗口。 ### [43:03](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2583s) 氧气疗法与冷水浸泡：激活冷休克蛋白与快速燃脂 加里·布雷卡（Gary Brecka）详细拆解了他日常践行的生物黑客工具。其中一项核心是利用制氧浓缩设备（如 Hypermax）进行运动氧疗（EWOT, Exercise With Oxygen Therapy）。该设备能将海平面标准空气中约 21% 的氧气浓度提升并充盈至 95% 的储氧气囊中。使用者戴上氧气面罩后，只需进行短短 10 分钟的间歇性运动：慢骑自行车 3 分钟、全力冲刺 30 秒，如此循环 3 轮即可完成。这套机制能够迅速抬升血液的氧分压（即血液中的储氧能力）。加里特别指出，因细胞呼吸酶研究而闻名的诺贝尔奖得主奥托·瓦尔堡（Dr. Otto Warburg）便奠定了氧气疗法的理论基础。如果想成为身体层面的“超人”，最佳策略就是在吸入 95% 高纯度氧气的同时配合轻度运动，随后再衔接红光疗法（光生物调节，Photobiomodulation）床。即便手头没有昂贵设备，他也建议普通人尝试深呼吸练习来调动组织间氧气交换，并尽早沐浴清晨的第一缕阳光。 随后，话题转向备受追捧的冷水浸泡（Cold Plunge）。作为 NFL 校友会（NFL Alumni Association）健康服务总监，加里直言大众对冷疗的认知存在偏差：过去运动界普遍认为冰水浴的价值在于运动后的抗炎作用，但现代医学发现抗炎效果仅占其综合益处的大约 15%，真正的重头戏来自“冷休克蛋白”（Cold Shock Proteins）。当人体骤然浸入冷水中，为维持生命运转，储存在肝脏中的这类储备蛋白会被大量释放至血液，不仅能地毯式搜寻并清除体内的自由基氧化损伤，还会显著提升蛋白质合成速率以加速肌肉修复。 针对冷水浴的操作参数与燃脂原理，加里破除了一味追求极端低温的盲目风潮： - **温度与时长**：建议保持在华氏 50 度（约 10°C）即可，单次浸泡时长控制在最低 3 分钟、最高 6 分钟。目前没有任何临床证据表明降至 37-38°F（约 2.7-3.3°C）会有额外好处。 - **血液再分配**：冷水刺激会引发强烈的外周血管收缩，迫使外周血液与氧气涌向身体核心躯干并直冲大脑。 - **棕色脂肪激活**：低温会激活负责产热的棕色脂肪（Brown Fat）。 - **热量物理本质**：卡路里的物理学定义即为“将 1 立方厘米水升高 1 摄氏度所需的能量”，热量本质上就是热能。因此，“当热量从身体散失时，卡路里也正从你体内被剥离”。加里断言，没有任何有氧运动、高强度间歇训练（HIIT）或力量训练能在剥离身体脂肪的速度上与冷水浸泡相提并论。 ```mermaid flowchart TD accTitle: 冷水浸泡生理机制示意图 accDescr: 展示冷水暴露如何通过外周收缩、冷休克蛋白释放及棕色脂肪激活带来生理益处 subgraph 冷水暴露["冷水浸泡暴露 (50°F / 10°C, 3-6分钟)"] direction TB A["外周血管强烈收缩"] B["肝脏应激响应"] C["体表热量大量散失"] end subgraph 生理级联反应["机体核心生理调控"] direction TB A --> D["血液与氧气被迫回流<br/>核心器官与脑部供氧激增"] B --> E["释放冷休克蛋白<br/>(Cold Shock Proteins)"] C --> F["激活棕色脂肪产热<br/>(燃烧大量卡路里)"] end subgraph 终极身体收益["全身健康益处"] direction TB D --> G["显著提振情绪与神智清晰度"] E --> H["清除自由基氧化<br/>加速蛋白质合成与肌肉修复"] F --> I["快速剥离体脂与塑形"] end ``` --- ### [46:05](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2765s) 冷浸与深度睡眠的脑部供氧机制 为什么冷水浴能对人的情绪产生如此立竿见影的提振作用？加里解释道，这背后与大脑的血氧分配机制休戚相关。在大脑生理学中，脑组织与骨骼肌的代谢模式完全不同。如果一个人举起杠铃锻炼手臂，身体感知到该肌肉群处于高负荷做工状态，就会定向给手臂输送更多血液、氨基酸与氧气；然而大脑作为一个“非代谢性响应器官”，无论你是在电脑前百无聊赖地刷《辛普森一家》，还是在绞尽脑汁推导包含复杂数学模型的企业合资并购协议，大脑所获取的血流量、营养分配和氧气供给几乎毫无波动——“不论是处于百米冲刺还是瘫在沙发上发呆，它吃到的都是固定分量的餐食”。 人体的生理机制中，唯二能打破这种恒定供给、强行促成外周向中枢实施二次氧气转移（Secondary Oxygen Transfer）的极端场景，正是**深度睡眠（Deep Sleep）**与**冷水浸泡**。在这两种状态下，肢体末端的氧气被密集倒灌进大脑中枢，使脑细胞获得难得的超饱和氧合浸润，这也是冷水浸泡后人会感到神清气爽、情绪被瞬间点亮的根本原因。 --- ### [47:06](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2826s) 破解运动神话：为什么疯狂锻炼往往无法帮你减轻体重？ 节目切入斯蒂芬·巴特利特（Steven Bartlett）与著名流行病学与肠道健康专家蒂姆·斯佩克特教授（Dr. Tim Spector）的对谈。斯蒂芬坦言了一个令人沮丧的亲身经历：他与大约 10 位好友组建了一个健身打卡群，长达一整年大家极度规律地记录训练与打卡，但群里几乎没有一个人成功减掉体重。斯蒂芬本人过去近两年半时间几乎虔诚地保持高频锻炼，体重却毫无松动；他人生中唯一一次明显暴瘦，是采用生酮饮食（Keto diet）在短短数周内将体重从 14 英石 8 磅（约 92.5 公斤）直降到 13 英石 8 磅（约 86.2 公斤）。面对社交媒体上铺天盖地的健身教练言论，斯蒂芬向斯佩克特教授发问：运动在减重中到底扮演什么角色？ 斯佩克特教授的答复毫不留情：“运动在减重中起到的作用微乎其微。”长期的跟踪研究无一例外地表明，运动根本无法带来实质性的减重效果，它一直以来被严重夸大为解决肥胖症的灵丹妙药。 - **唯一的例外场景**：当个体已经彻底改变并优化了饮食结构、成功减掉一部分体重后，适度运动确实有助于防止体重反弹；但若脱离饮食干预，单靠运动去减重完全是徒劳无功，这在当今肥胖症学界已是共识。 - **演化上的代谢补偿机制**：老一辈常说“饭前散步好开胃”，这正是生物演化的本能机制。人在高强度运动后，身体基础代谢率会自发踩刹车放缓，并产生更强烈的饥饿信号，千方百计把消耗掉的能量重新摄入补充回来。 - **健康价值与减重神话的剥离**：斯佩克特明确指出，运动对身心健康绝对大有裨益——能显著改善心血管功能、提振心理情绪、降低患癌风险，人人都不应放弃锻炼；但如果初衷是为了减重，将希望寄托在运动上完全是健身房和健身应用长期炮制出来的“弥天大谎”。 --- ### [49:53](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2993s) 食品巨头的科研操纵与无糖代糖饮料的真相 针对为何大众对“运动等于减脂”深信不疑，斯佩克特教授揭露了长达数十年的科研资金操纵黑幕。文献统计显示，过去 30 年间关于“运动与体重关系”的研究课题数量，是“糖分与体重关系”研究的整整 12 倍之多。这种极度失衡的学术导向，正是跨国食品与饮料巨头（如可口可乐、百事可乐等）与游说集团数十年来投入数亿美元定向资助的结果。 ```mermaid flowchart LR accTitle: 食品巨头资助偏向与科研遮羞布逻辑 accDescr: 展示跨国含糖饮料公司如何通过巨额资金赞助将学术目光与公众视线引向缺乏运动，以此掩盖超加工食品的危害 subgraph 资本运作["软饮与超加工食品巨头"] A["赞助奥运会与顶级体育赛事<br/>(将品牌绑定健康与运动形象)"] B["向运动科学/营养系注资数亿美元"] end subgraph 引导科研偏向["学术风向操控"] B --> C["疯狂立项: 运动与减重关系研究"] B -.抑制/边缘化.-> D["含糖饮料及超加工食品危害研究"] end subgraph 制造公众认知盲区["公关与公众叙事"] C --> E["'肥胖是因为缺少操场与运动锻炼'<br/>(推卸产品致肥责任)"] D --> F["超加工食品首个对照临床试验<br/>直到近三年前才迟迟问世"] end ``` 这些企业常年赞助奥运赛事，将碳酸饮料与高水平体育竞技绑定，并向各大高校的生理学、运动机能学及营养学系注入巨额经费。他们的公关战略极为隐蔽：并非伪造数据，而是通过资金流向把科研人员框限在“运动与能量消耗”的范畴，将儿童肥胖的罪魁祸首推卸给“现代人缺乏操场、缺少运动”，从而掩护高糖超加工食品与含糖饮料的销量。相比之下，由于政府给基础营养学研究拨付的经费极其匮乏，针对含糖饮料致肥机制的独立研究极难开展，甚至关于超加工食品（Ultra-processed food）的全球首个严格受控人体临床试验，直到三年前才真正被做出来。 谈及此处，斯蒂芬深感共鸣地提到，自己早在一年前就戒断了含糖饮料，但依然饮用同品牌的“零度无糖（Zero/Diet）”版本。斯佩克特教授当场叹气道：“Oh dear（那太遗憾了）。” 斯佩克特进一步指出代糖研究的冰冷现实： - **减重与代谢无效**：大量临床汇总试验显示，让每天喝两罐含糖汽水的年轻人或儿童完全换成无糖代糖汽水，他们的实际体重以及血液中的各项代谢指标均没有产生实质性改善。 - **热量赤字假象**：从纸面热量计算，每天省下两罐含糖饮料本应产生 300 大卡的热量赤字并促成掉秤，但在现实中完全没有兑现。 - **代糖绝非惰性化学物**：这些化学甜味剂进入体内后绝非不产生反应。尤其是对青少年而言，人工甜味剂会直接干扰大脑神经奖赏通路，反向刺激食欲，诱发机体对更多高甜食物的强烈渴望。喝代糖饮料唯一确凿的好处，仅仅是免于蛀牙、减少看牙医拔牙补牙的频率而已。 ### [53:23](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3203s) 人造甜味剂的隐患与“卡路里进出”背后的食品巨头博弈 Tim Spector 教授深入剖析了人造甜味剂对人体健康的潜在破坏。当日常饮食中长期充斥着高强度甜味剂时，孩子们很难培养出接受苦味或酸味天然食物的能力。即便像甜菊糖（Stevia）这种被标榜为天然健康的代糖，最新研究也证明它们并非人体惰性物质，同样会扰乱肠道微生物群落。更令人警惕的是，糖精（Saccharin）和三氯蔗糖（Sucralose）已被证实会引发人体意外的血糖波动峰值。在 Spector 看来，这些化学配方饮料绝非健康饮品；尽管其危害可能不及纯精制糖，但他强烈呼吁大众转向茶、康普茶（Kombucha）以及风味更复杂多元、带天然微苦的真实食物，而非依赖极度甘甜的工业合成物。 ```mermaid flowchart TD accTitle: 代糖与卡路里假象的商业循环 accDescr: 展示食品巨头如何利用卡路里守恒假象推广人造甜味剂超加工食品并规避肠道菌群安全测试 subgraph Industry["超加工食品与糖业集团推动"] CICO["灌输'卡路里进出'单一模型<br/>（声称食物本质无差异）"] ZeroLabel["大推'零度/1卡路里'标签<br/>（制造健康控重假象）"] end subgraph Consumer["消费者认知陷阱"] Mislead["误以为少摄入300卡即可减肥<br/>继续依赖超加工化学饮品"] end subgraph Reality["身体真实反应与盲区"] GutHarm["代糖破坏肠道微生态平衡<br/>引发异常血糖峰值"] Outdated["监管标准50年未变<br/>免于严苛肠道菌群毒性测试"] end CICO --> ZeroLabel ZeroLabel --> Mislead Mislead --> GutHarm ZeroLabel -.规避监管.-> Outdated ``` 对此，主持人 Steven Bartlett 尖锐指出，糖业与超加工食品巨头一直斥巨资资助此类研究，其根本目的是为了向大众灌输"卡路里进出"（Calories In, Calories Out）的思维模型。因为一旦消费者将所有食物等同为单纯的热量数字，就会误以为只要保持热量缺口，大肆摄入超加工零食和含糖汽水便无伤大雅。Spector 教授对此表示完全赞同，直言食品巨头视此逻辑为生命线。在易拉罐上印上"零卡路里"或"1 卡路里"，就能让消费者陷入用无糖可乐替代常规汽水每天能减 300 卡的减肥幻象。为了维护暴利，这些利益集团不遗余力地证明代糖无害，并全力打压任何发出质疑的声音；而监管机构对添加化学成分的检测标准已长达 50 年未曾更新，完全不强制企业评估代糖对人体肠道微生态的实质影响。 - **代糖对肠道菌群的影响**：即便是天然来源的甜菊糖（Stevia）也会改变肠道微生物构成，而糖精和三氯蔗糖在临床检测中直接观察到了不该出现的血糖峰值。 - **饮食口味偏好固化**：高频摄入代糖会剥夺味蕾接触天然苦味和酸味食物的机会，使人对极度甜味产生长期依赖。 - **监管机制滞后**：超加工食品与代糖的化学审批机制延续了半个世纪前的老套路，未将肠道微生态指标纳入常规安全性测试。 ### [56:00](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3360s) 中场播报：日常微量营养素与肠道健康补充 Steven Bartlett 简短插播了一则赞助公告，提及他作为投资人与董事会成员的健康营养品牌 Huel。他宣布深受消费者期待的 Daily Greens 正式登陆英国市场。在日常快节奏生活中，现代人往往难以摄取足量的深绿色蔬菜来呵护肠道微生态与机体活力，而该产品通过一勺粉剂提供多达 91 种源自真实天然食物的维生素、矿物质与营养素，且口感极佳，为难以维持均衡膳食的人群提供了便捷途径。 ### [56:56](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3416s) 华尔街交易厅里的猝死事件：割裂的脑身连接与慢性皮质醇危机 回顾 2023 年度全节目重播率最高的健康时刻，神经科学家、前临床医生 Tara Swart 博士分享了她在 2008 年金融危机期间深入金融机构咨询的震撼经历。当时高层管理人员普遍存在致命的认知盲区——脑身分离（Brain-Body Disconnection）。"这些高薪高管把自己的身体当作仅仅用来把大脑从一场会议载到另一场会议的交通工具"，他们拿着高昂的报酬来运用智力，却完全忽视了大脑是肉体的一部分，彻底剥夺了大脑运转最基础的环境：深度睡眠、抗炎饮食、充足水分、规律运动和压力管理。 最终的矛盾在投资银行的交易大厅爆发——许多年富力强的高管因心肌梗死直接当场倒地猝死。银行管理层惊慌失措地邀请拥有医学博士背景的 Swart 介入，试图从纯粹的生理层面阻止猝死蔓延。然而 Swart 博士直截了当地拒绝了这种割裂的处理方式，明确表示："如果不解决精神与情绪层面的问题，我根本无能为力，因为那才是真正的祸根。"但当时的金融精英们完全无法理解情绪对肉体的直接毁灭性打击。 Swart 博士进一步向 Steven 阐述了压力导致猝死的生理机制： - **皮质醇异常飙升**：高强度的精神压力、情绪动荡以及频繁的长途跨区出差，促使肾上腺持续过量分泌压力荷尔蒙皮质醇（Cortisol）。 - **大脑生存受威胁预警**：正常生理节律下，人体 24 小时内的皮质醇水平应有规律起伏，以调动能量应对短期挑战；但当血液中的皮质醇浓度长期突破上限，大脑受体便会误判机体正遭遇持续的生存绝境。 - **全身性无菌炎症**：皮质醇连锁反应诱发全身血管系统与心肌周围的严重炎症。在当时猝死的一线交易员中，许多人根本没有吸烟史，也没有高血压或高胆固醇等典型心血管诱因，纯粹是不可遏制的重度慢性压力直接摧毁了心血管。 ### [01:00:00](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3600s) 压力也会传染：从人类远古进化机制看体味荷尔蒙的信息共振 Steven Bartlett 提出了自己的困惑与假设：他在搜索引擎上查到"压力具有传染性"，并向 Swart 博士求证：压力究竟为何会在人际间蔓延？Swart 博士没有立刻抛出枯燥理论，而是抛出一个共鸣感极强的现实场景反问 Steven："你是否曾有过这样的体验：走进一间办公室与某人开完会出来后，整个人感到被彻底掏空、筋疲力竭？" 得到肯定回答后，她以古人类进化生物学为切入点，解释了荷尔蒙在人际间的物理传播。 ```mermaid flowchart LR accTitle: 压力与荷尔蒙在人际间的无形传递路径 accDescr: 展示个体处于极端压力下通过微量汗液排出皮质醇，经近距离接触进入同伴体内引发副反应的过程 subgraph StressSource["高压承载源（如团队领袖/高压同事）"] BrainAlert["大脑判定面临生存威胁"] --> Adrenal["肾上腺过量分泌皮质醇"] Adrenal --> Sweat["类固醇荷尔蒙随微量汗液向体外发散"] end subgraph Transmission["物理空间共享与吸收"] Sweat --> Field["周遭微环境空气与体表接触"] Field --> Absorption["同空间个体经呼吸/皮肤微量渗入"] end subgraph Receiver["被传染者生理反应"] Absorption --> MirrorStress["机体皮质醇受体被动激活"] MirrorStress --> Exhaustion["毫无来由的心力交瘁与能量耗竭"] end ``` 为了阐释荷尔蒙在群体间的潜意识共振，Swart 博士举了女性同住或紧密共事 2 至 3 个月后出现的"月经同步现象"（Menstrual Synchronization）。从远古狩猎采集时代来看，部落男性经常需要离家迁徙数月，在充满严寒、猛兽与食物匮乏的环境中，为保证种族繁衍，首领必须在离去前让多名女性同时受孕，确保至少有后代能在恶劣环境中幸存；这种演化需要女性的受孕期保持一致。 这种基于生存演化的生理机制至今仍深植于人体： - **微量汗液挥发传输**：雌激素、孕激素及皮质醇等类固醇荷尔蒙，实际上会随着汗液微粒向体外一定距离扩散。 - **空间密度影响吸收**：在紧密同住或天天肩并肩近距离办公的环境中（例如只有五六个人的封闭狭小办公室），空气与微量汗液中的荷尔蒙分子可以通过皮肤或呼吸被人体微量吸收，从而引发集体生理节律趋同。 - **领袖对群体状态的压制性主导**：月经同步往往由群体中的"阿尔法女性"（Alpha Female，通常与体内睾酮素等特定荷尔蒙水平相关）主导带动。Swart 博士将其比作大猩猩群体：银背大猩猩（Silverback）个体的压力状态，对整个大猩猩群落心理生理所造成的冲击和传染，远比普通同伴之间的相互影响剧烈得多。这揭示出高压领导者的焦虑情绪不仅是一种氛围，更会通过生理荷尔蒙通道直接侵蚀团队成员的身体健康。 ### [01:03:51](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3831s) 压力传染与皮质醇：领导层情绪对团队的生理影响 塔拉·斯沃特博士（Dr. Tara Swart）在此前讨论完演化机制与荷尔蒙同步后，将话题引向核心压力荷尔蒙——皮质醇（Cortisol）。皮质醇的作用机制与情绪感染如出一辙，但它在组织中的传播深受权力等级结构的影响，且不分男女。在职场互动中，人们常有走出会议室便感到整个人被吸干、精疲力竭的经历；斯沃特指出，那个离开房间感到虚脱的人，其职级通常低于对他们施加影响的人。这种生理机制决定了压力管理对于领导力至关重要：首席执行官或企业高管自身的压力水平，对全员产生的影响往往比其他所有员工加起来还要深远。 高管们面对压力时最典型的误区是试图掩饰。斯沃特在辅导首席执行官（CEO）和首席财务官（CFO）时，常听到他们辩解：“我不会向员工表现出压力，我绝不公开财务数字的恶化，也绝不在他们面前表露情绪。”然而斯沃特直言这种伪装毫无用处：即便在认知层面封锁消息，身体层面依然在生理性地“泄露”压力信号，周围的人在潜意识与生理上依然能敏锐捕捉并受到冲击。真正的解决之道唯有从源头上解决自身的压力问题，而不是表演镇定。 - **等级制压力传导**：职场中压力从高阶向低阶单向渗透，资浅员工承受上级的无形生理压力负担最大。 - **生理掩盖的局限性**：隐瞒财务困境或压抑情绪无法阻断皮质醇引起的微表情、神经递质与微生理信号外溢，团队仍会发生生理层面的应激反应。 --- ### [01:05:06](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3906s) 腹部脂肪的演化机制：为什么单靠节食运动减不掉“压力肥” 皮质醇在生理层面上还有一个兼具讽刺与生存意义的副作用：作为远古生存机制，皮质醇会促使身体优先将脂肪囤积在腹部。在远古洞穴时代，人类经常面临整整一个月找不到食物的绝境；如果腹部储存了充足的深层脂肪，机体就可以缓慢消化这些储备以熬过饥荒。然而在现代高压环境下，这种演化机制却成了顽固腹部脂肪的温床。斯沃特幽默地提到，她在为金融服务行业的客户做咨询时，情况甚至演变成客户一进房间就直接掀起T恤指着肚子说：“看，你就知道我上个月过得有多惨了。” 当腰围渐宽、皮带不得不松开几格时，绝大多数人的第一反应是减少热量摄入或疯狂增加运动量。但斯沃特强调，单纯靠“少吃多动”根本无法消除这种压力性腹部脂肪。只要身体依然在源源不断地分泌并泄漏超额的皮质醇，身体就会持续处于“饥荒防御”模式，阻断脂肪分解。如果不从根本上阻断皮质醇分泌、修复自主神经系统，任何针对饮食结构的调整与激烈的运动计划都只是徒劳。 ```mermaid flowchart TD accTitle: 皮质醇与顽固腹部脂肪的形成机制 accDescr: 展现从长期高压到皮质醇分泌，再到远古生存机制激活与常规减肥方法失效的因果闭环。 subgraph StressLoop["压力应激反应"] A["长期职场或生存高压"] --> B["肾上腺持续分泌皮质醇"] end subgraph SurvivalMechanism["远古生存防御"] B --> C["激活抗饥荒机制: 优先腹部储脂"] C --> D["顽固内脏及腹部脂肪堆积"] end subgraph DietTrap["传统减重误区"] D --> E["严苛节食与过量运动"] E -. 额外生理压力.-> B E --> F["无法消除腹部脂肪: 需根除皮质醇超标"] end ``` - **洞穴生存逻辑**：腹部脂肪储备在原始进化中是应对月度食物短缺的生理应急缓冲仓。 - **打破减肥死循环**：在皮质醇水平未被平复的前提下，少吃和加大运动往往会给中枢神经带来二次压力，导致腹部脂肪更加顽固。 --- ### [01:06:18](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3978s) 播客史上最高分享纪录：史蒂芬揭晓最爱嘉宾莫·乔达特（Mo Gawdat） 史蒂芬·巴特利特（Steven Bartlett）打断常规内容，为坚持收听到此处的听众送上一段特殊彩蛋。他坦言自己经常被问及“整个《CEO日记》（The Diary Of A CEO）播客中最喜欢的一期是哪一个”。他平时极力回避这个问题，因为挑出某一期就像在自己的孩子中挑偏爱一样艰难。然而，他在此刻公开了心目中全频道历史最佳的一期：第101期，嘉宾为前 Google [X] 首席商务官莫·乔达特（Mo Gawdat）。 史蒂芬特别透露了一个非同寻常的数据背景：第101期是该播客有史以来在 WhatsApp 上被转发和分享次数最多的一期。与公开社交平台的盲目转发不同，WhatsApp 的转发通常发生在一对一的亲密关系中，往往是一个朋友私信发给至亲或好友。史蒂芬认为，能够在人与人之间引发如此高密度、私密性的推荐与传递，足以证明那次对话触及了极其深刻而普适的生命价值。 - **第101期纪录**：该期对话成为全节目在 WhatsApp 平台上一对一私密分享量历史第一的剧集。 - **对话价值**：涉及在算法和技术逻辑之外，人类如何从底层理解并解决痛苦、获得持久的幸福。 --- ### [01:07:23](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=4043s) 幸福方程式：事件感知与期望值的数学关系 节目录音切入史蒂芬与莫·乔达特对话的高潮部分。史蒂芬提及乔达特的畅销著作《解题幸福》（*Solve for Happy*），询问如果试图通过机器学习来帮助人类实现个性化的知足与快乐，不幸与痛苦的本质根源究竟是什么。乔达特指出，幸福是高度可预测的，它甚至能被抽象为一条精确的数学公式。人们经历的所有快乐瞬间都具有一个共性：没有任何快乐是由生活中的某个特定“孤立事件”直接带来的。 以“下雨”为例，雨水本身并不带有“快乐”或“痛苦”的固有属性；当下雨满足了你想给植物浇水的需求时，你感到快乐；而当你计划去日光浴时，下雨就带来了沮丧。因此，决定情绪的不是客观事件本身，而是“你对事件的感知”与“你对生活应当如何运转的心理期望”之间的差值对比。乔达特总结出经典的“幸福方程式”：**幸福 $\ge$ 你对生活事件的感知 $-$ 你对生活应当如何的期望值**（Happiness $\ge$ Perception of events $-$ Expectations）。 ```mermaid flowchart LR accTitle: 莫·乔达特的幸福方程式 accDescr: 展现客观事件经过主观感知加工后，与内在期望对比决定幸福或痛苦的流向。 A["生活客观事件"] --> B["大脑主观加工与感知"] C["预设的心理期望值"] --> D{"对比差值运算"} B --> D D -- 感知 >= 期望 --> E["平静幸福: 顺应现状"] D -- 感知 < 期望 --> F["痛苦沮丧: 产生抵抗"] ``` 乔达特以大自然为例进一步论证：人们在大自然中普遍感到平静与快乐，即便大自然充斥着蚂蚁、苍蝇、歪斜的枯树和杂乱无章的灌木丛。没有人会坐在大海面前抱怨“我很喜欢这个景色，但麻烦把海浪的声音静音”。大自然的混乱完全符合人类对它的心理预期，因此能被全盘接受。乔达特强调，酒吧聚会、派对狂欢或感官刺激常被现代文化包装为“幸福”，但那些充其量只是“逃避状态”（State of Escape）；真正的幸福是一种平静与安宁，源于内心能够接纳生活的本来面目。 - **幸福数学公式**：幸福并非外在所得，而是感知值大于或等于期望值后的平和心理常态。 - **逃避状态 vs. 真实幸福**：狂欢与感官愉悦只是短暂抽离现实的逃避，真正的平静是在生活不完美时依然能与之和解。 --- ### [01:10:25](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=4225s) 认知偏差与“控制的错觉”：六大错觉与熵增宇宙 在幸福方程式中，人们往往把痛苦归咎于客观事件，却忽视了大脑在“感知”环节的主观添油加醋。乔达特举例说明：如果伴侣在周五下午4点说了一句伤人的话（这只是客观事件），而到了周日早上，你却在心中反复认定“他/她已经不再爱我了”——后者根本不是事实，而是大脑擅自叠加的主观情绪色彩。同样，如果预设“老板不应该惹人讨厌”，面对苛刻的管理就会痛苦不堪；但若认清“职场规律本就包含难缠的管理者，他们正是凭此特质当上老板的”，便会将之转化为“如何驾驭棘手管理者”的技能挑战，痛苦也就不复存在。 人类之所以频繁打破自己的幸福方程式，根源在于现代社会灌输的“六大重大错觉”（Six Grand Illusions）与“七大认知盲区”（Seven Blind Spots）。现代人为了追求成功，极易陷入第一大错觉——“控制的错觉”（The Illusion of Control）。社会不断灌输必须掌控一切事件才能立足，然而在底层物理学与宇宙规律中，自然与宇宙的绝对本质是无序与熵增（Entropy and Chaos）。试图掌控一切无异于对抗物理法则，必然会导致期望频繁落空。乔达特总结道，作为数学家、软件工程师、物理学家与资深高管，这种技术理性的傲慢曾是他自身经历过的最大心理错觉；学会接受部分事物注定会脱离掌控，才是重塑期望与重获安宁的关键基石。 - **感知与事件的剥离**：客观发生的事实是中性的，痛苦多源于大脑在事后追加的负面叙事与虚构定论。 - **熵增定律的启示**：宇宙的本质是混乱与不确定性，承认个人精力的有限性并允许事情脱离掌控，是避免幸福方程式断裂的底层逻辑。 ### [01:13:05](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=4385s) 控制的幻觉与大脑的“七大盲区” 莫·高达（Mo Gawdat）坦承自己在控制欲方面曾经“糟糕到了极点”。他分享了一个自嘲的真实故事：当年他曾为自己深爱的妻子尼巴尔（Nibal）制作过一份精确的电子表格，根据全家人的平均资源消耗量，严格计算并规定她何时该洗彩色衣物、何时该洗白色衣物，美其名曰“为了保护环境”。面对这种近乎偏执的控制欲，尼巴尔总是报以温柔的一笑，嘴上说着“当然好啊亲爱的，我会用的”，转头便把表格彻底抛在脑后。高达借此指出，生活在“控制的幻觉”中是人类自寻烦恼的根源，只要你妄图掌控一切，就绝无可能找到真正的幸福。 高达进一步阐释了扭曲我们人生预期的核心机制：人类思维中存在着“六大终极幻觉”（The Six Grand Illusions）——思维的幻觉、自我的幻觉、知识的幻觉、时间的幻觉、控制的幻觉与恐惧的幻觉。这些幻觉如同一层扭曲的滤镜，让人误以为生活应该按照既定剧本发展。与此同时，大脑内部还运作着“七大盲区”（The Seven Blind Spots）。高达强调，这些盲区并非大脑的设计缺陷，恰恰是自然进化赋予人类的生存机制。大脑生来的核心功能就是“寻找问题”，而非享受当下：假设面前突然出现一只老虎，大脑绝不会赞叹“天哪，这只动物多么威风雄壮”，而是瞬间拉响警报大喊“我们要没命了！” 这种本能促使大脑为了迫使机体采取行动，会习惯性地模糊并夸大事态。例如一位慈爱的母亲常常感叹“我女儿整个冬天都在生病”，可客观事实不过是整个冬天孩子得了两次流感、每次仅持续三天。这种“夸大”正是大脑的典型盲区之一——它通过放大危险来催促人们去干预。然而，当人们用这种被盲区扭曲、夸大的错误事件，去与被幻觉架高的错误预期进行比对时，著名的“幸福方程式”便彻底崩塌了。 ```mermaid flowchart TD accTitle: 认知失真与幸福方程式崩塌流程 accDescr: 展示六大幻觉与七大盲区如何扭曲现实与预期，导致幸福方程式破裂 subgraph MindFilter ["大脑的认知扭曲机制"] A["现实发生的客观事件"] --> B["七大盲区 (如：夸大严重性/聚焦危险)"] C["对生活的设想与期待"] --> D["六大终极幻觉 (控制/时间/自我等)"] end subgraph EquationBreak ["幸福方程式失衡"] B --> E["被扭曲的负面认知 (事件体验偏低)"] D --> F["不切实际的主观预期 (预期标准过高)"] E & F --> G["幸福感崩塌 (幸福 = 事件感受 - 个人预期)"] end ``` - **六大终极幻觉（Grand Illusions）**：思维（Thought）、自我（Self）、知识（Knowledge）、时间（Time）、控制（Control）、恐惧（Fear）。 - **大脑的生存首要原则**：大脑进化的首要任务是生存保命，它永远在扫描危机，而非审美或感知圆满。 - **幸福方程式受损的根本原因**：人们在潜意识中总是拿着“被盲区夸大扭曲的现实”，去对比“被幻觉不合理架高的预期”，两者之间的落差直接摧毁了内心的平静。 --- ### [01:15:17](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=4517s) 突破沟通的脆弱边界：CEO日记对话卡 史蒂芬·巴特利特（Steven Bartlett）介绍了他在《CEO日记》（The Diary Of A CEO）节目中延续已久的标志性传统：每期对谈结束时，他都会让当期嘉宾在专属日记本上为下一位未知的访客留下一道问题。为了让这份探索深度的力量惠及更多人，团队将历任嘉宾留下的亲笔问题制成了“对话卡”（The Conversation Cards）。每张卡片正面印有提问嘉宾的姓名与具体问题，背面则附带一个专属二维码；用手机扫码后，使用者便能直接观看下一位嘉宾在节目中面对这一问题时的现场回答视频，彻底公开了历期嘉宾之间的私密问答闭环。 在首发与第二批卡牌迅速售罄后，团队推出了全面更新的升级版卡牌，并引入了全新的“脆弱度分级机制”（Levels of Vulnerability）。卡牌按深度划分为三个等级：从第一级（Level 1）较为轻松的破冰话题，逐步递进至第三级（Level 3）直触灵魂、极具挑战性且需要敞开内心脆弱的问题。巴特利特深信，真正的深层连接唯有在展现脆弱时才会发生。为了验证这套卡牌的威力，他们曾邀请20位互不相识的陌生人共进晚餐，全场唯一的规则就是必须轮流抽取并公开回答面前的第三级问题。那场实验带来了近乎不可思议的情感震撼——满室的陌生人敞开心扉、泪流满面，不仅结下了终生挚友情谊，更勇敢直面了内心深处长久以来不敢触碰的真实。 巴特利特动情地表示，“脆弱是通向深度联结的大门”，这正是该播客一直以来的灵魂所在。这套卡牌适用于家庭伴侣、职场伙伴或周末聚会的挚友；团队收到过无数震撼人心的反馈，有人用它让孙辈真正了解了祖父的人生故事，甚至有濒临离婚边缘的夫妇在冷战与绝境中拿出了这套卡片，最终挽救了摇摇欲坠的婚姻。巴特利特总结道，正如观众在播客中屡屡见证的那样，“有时仅仅是一个走心的问题，加上一个真正愿意敞开心扉的人，就足以解开困扰一生的真相，并最终让你重获自由。” - **卡牌互动机制**：正面包含嘉宾提问与姓名；背面附带二维码，扫码即可观看下一位受访嘉宾在节目现场的原片作答。 - **脆弱度三级体系**： - **Level 1**：日常与破冰提问，适合轻度互动。 - **Level 2**：过渡性反思问题，引导思维延伸。 - **Level 3**：高脆弱度核心提问，直面隐秘情感与真实自我，激发深度共鸣。 - **20人陌生晚餐实验**：仅依靠回答 Level 3 问题，陌生人之间迅速打破防线，爆发强烈的情感释放与终身连接。 - **真实改变案例**：包括加深祖孙跨代沟通、在离婚悬崖边缘促成夫妻深层坦白从而挽救婚姻。 - **获取渠道与库存**：卡牌此前两度瞬间售罄，官方限量版更新卡牌可通过 `theconversationcards.com` 获取。 ## Notable quotes > [11:06](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=666s) 多巴胺是‘欲求更多’的分子，而不是‘感到满足’的分子。 — 明迪·佩尔茨博士 > [31:33](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1893s) 你并非注定只能拥有现在的这个大脑，你可以让它变得更好，而我能证明这一点。 — 丹尼尔·阿门博士 > [31:33](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=1893s) 把果糖从天然纤维中剥离出来究竟有什么合理性？ — 丹尼尔·阿门博士 > [37:33](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2253s) pH 值的全称是潜在氢离子浓度，它本质上是一种电荷。市面上宣称通过喝碱性水就能让身体呈碱性，这是兜售给公众最大的营销谎言。 — 加里·布雷卡 > [39:51](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2391s) 氧气的存在即是疾病的缺席。 — 加里·布雷卡 > [43:03](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2583s) 当热量从身体散失时，卡路里也正从你体内被剥离。 — 加里·布雷卡 > [47:06](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=2826s) 运动在减重中起到的作用微乎其微。 — 蒂姆·斯佩克特教授 > [56:56](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3416s) 这些高薪高管把自己的身体当作仅仅用来把大脑从一场会议载到另一场会议的交通工具。 — 塔拉·斯沃特博士 > [56:56](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=3416s) 如果不解决精神与情绪层面的问题，我根本无能为力，因为那才是真正的祸根。 — 塔拉·斯沃特博士 > [01:07:23](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=4043s) 幸福 ≥ 你对生活事件的感知 − 你对生活应当如何的期望值。 — 莫·乔达特 > [01:15:17](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=4517s) 脆弱是通向深度联结的大门。 — 斯蒂芬·巴特利特 > [01:15:17](https://www.youtube.com/watch?v=WJcIfLUR6gg&t=4517s) 有时仅仅是一个走心的问题，加上一个真正愿意敞开心扉的人，就足以解开困扰一生的真相，并最终让你重获自由。 — 斯蒂芬·巴特利特 ## Mentioned 斯蒂芬·巴特利特, 贾尔斯·约, 明迪·佩尔茨, 马修·沃克, 丹尼尔·阿门, 加里·布雷卡, 蒂姆·斯佩克特, 塔拉·斯沃特, 莫·乔达特, 达纳·怀特, 瓦尔特·隆戈, 奥托·瓦尔堡, The Diary Of A CEO, The Conversation Cards, 《解题幸福》（Solve for Happy）, Huel, 维姆·霍夫呼吸法, 麻省理工学院（MIT）, 剑桥大学, 美国医疗保健研究与质量局（AHRQ）, NFL 校友会, 可口可乐, 百事可乐, Google [X], WhatsApp ## Video description If you enjoyed this episode, check out my episode last year on habits! How break bad ones and maintain good ones: https://bit.ly/3vkCNAN 0:00 Intro 01:08 Gaining more weight when we age & how to keep it off 07:22 The best weight loss diets 19:08 The relationship between sleep & weight gain 31:24 How to have & maintain a healthy brain 37:32 Free tools to become "super human" & "strip fat off your body" 47:04 The myths about exercise "exercise doesn't help weight loss" 56:53 The contagion of stress & how its causing us to put on more weight 01:06:19 Bonus moment, my favourite moment from The Diary Of A CEO of all time No. 7, Giles Yeo: Twitter - https://bit.ly/3Y9IZF0 Instagram - https://bit.ly/3Rs5bIj No. 6, Dr Mindy Pelz: Instagram: https://bit.ly/461aBB0 YouTube: https://bit.ly/3qHdIht No. 5, Matthew Walker: Instagram - https://bit.ly/3YsK1f6 Twitter - https://bit.ly/3yI60V7 Website - http://bit.ly/41ZEgss No. 4, Dr. Daniel Amen: Instagram: https://bit.ly/3tHjm4r Twitter: https://bit.ly/3scQpgr No. 3, Gary Brecka: Instagram: http://bit.ly/3IVf6Dw Twitter: http://bit.ly/41w492P No. 2, Tim Spector: Website - https://bit.ly/3Q92Dhx Instagram - https://bit.ly/3CDRuQD Twitter - https://bit.ly/3VG0zil No. 1, Tara Swart: Instagram: https://bit.ly/48hJ1k2 Twitter: https://bit.ly/46gqYZI Bonus, Mo Gawdat: Instagram: https://bit.ly/3qmYSMY The Conversation Cards: https://bit.ly/4amtNew My new book! 'The 33 Laws Of Business & Life' is out now: https://smarturl.it/DOACbook Get tickets to The Business & Life Speaking Tour: https://stevenbartlett.com/tour/ FOLLOW ► Instagram: https://www.instagram.com/steven/ Twitter: https://x.com/StevenBartlett?s=20 Linkedin: https://www.linkedin.com/in/steven-bartlett-56986834/ The Conversation Cards: https://bit.ly/4amtNew Sponsors: Huel: https://my.huel.com/daily-greens-uk [Source](https://www.youtube.com/watch?v=WJcIfLUR6gg)

[11:06] 明迪·佩尔茨博士: 多巴胺是‘欲求更多’的分子，而不是‘感到满足’的分子。 [31:33] 丹尼尔·阿门博士: 你并非注定只能拥有现在的这个大脑，你可以让它变得更好，而我能证明这一点。 [31:33] 丹尼尔·阿门博士: 把果糖从天然纤维中剥离出来究竟有什么合理性？ [37:33] 加里·布雷卡: pH 值的全称是潜在氢离子浓度，它本质上是一种电荷。市面上宣称通过喝碱性水就能让身体呈碱性，这是兜售给公众最大的营销谎言。 [39:51] 加里·布雷卡: 氧气的存在即是疾病的缺席。 [43:03] 加里·布雷卡: 当热量从身体散失时，卡路里也正从你体内被剥离。 [47:06] 蒂姆·斯佩克特教授: 运动在减重中起到的作用微乎其微。 [56:56] 塔拉·斯沃特博士: 这些高薪高管把自己的身体当作仅仅用来把大脑从一场会议载到另一场会议的交通工具。 [56:56] 塔拉·斯沃特博士: 如果不解决精神与情绪层面的问题，我根本无能为力，因为那才是真正的祸根。 [67:23] 莫·乔达特: 幸福 ≥ 你对生活事件的感知 − 你对生活应当如何的期望值。 [75:17] 斯蒂芬·巴特利特: 脆弱是通向深度联结的大门。 [75:17] 斯蒂芬·巴特利特: 有时仅仅是一个走心的问题，加上一个真正愿意敞开心扉的人，就足以解开困扰一生的真相，并最终让你重获自由。

[11:06] Dr. Mindy Pelz: Dopamine's the molecule of more; it's not the molecule of enough... When you start to go off the ketogenic energy system, you're getting the same euphoria, but you've totally taken this 'molecule of more' out of the picture. [22:36] Steven Bartlett: Oh God no... not the muscle! [31:24] Dr. Daniel Amen: You're not stuck with the brain you have; you can make it better. [37:33] Gary Brecka: The presence of oxygen is the absence of disease... Every elevated emotional state that a human being can experience actually has in its molecular structure oxygen as a component of that emotion. [42:50] Gary Brecka: There is nothing—no amount of exercise, HIIT cardio, no type of cardiovascular or weight training—that comes anywhere close to immersing yourself in cold water in terms of what will strip fat off your body fast. [53:29] Dr. Tim Spector: They're not inert... saccharin and sucralose also cause spikes in your blood sugar when I did it... they actually do things they're not supposed to. [56:53] Dr. Tara Swart: High performing executives were kind of acting like their body was just the vehicle that was moving their brain around from meeting to meeting... not understanding that what they were actually really being paid for was to use their brain. [59:51] Dr. Tara Swart: Those sex steroid hormones like estrogen and progesterone, they leak out of our sweat about this far around us, and that's why if you're living with another woman or if you're sitting across the desk every day, then particles of hormone from my sweat would go into the skin of the other woman. [63:55] Dr. Tara Swart: Stress causes belly fat—belly fat that's really hard to shift... As long as you're still leaking out extra cortisol, nothing's going to change... You had to get to the root cause; you had to reduce the cortisol. [66:19] Mo Gawdat: Happiness in that sense becomes equal to or greater than... your perception of the events of your life minus your expectations of how life should be.

[0:00] here's the most important question [0:02] people ask me this question all the time [0:04] they say Steve what is your favorite [0:06] ever episode on the DI ofo podcast and I [0:09] think the more important question is [0:11] actually what is your favorite episode [0:14] on the DI of AO podcast of all time and [0:18] so I went out to try and answer that [0:21] question what is your favorite episode [0:23] what is your favorite moment on this [0:26] podcast of all time and using a data [0:28] scientist and a big team of analysts [0:31] we've found the most replayed moments of [0:34] all the hundreds of episodes we've [0:36] produced this year to show to you today [0:39] these are the moments that you replayed [0:42] and shared more than any other moment on [0:45] this podcast [0:47] theoretically this should be the most [0:49] valuable D of a CEO episode you ever [0:52] listen to because it's a compation of [0:54] the most valuable moments that we've [0:56] ever had on this show in 2020 [1:00] [Music] [1:06] three the seventh most replayed moment [1:10] is my conversation with jles yo where he [1:12] takes on some of the biggest myths about [1:15] Health weight obesity and he answers the [1:18] question do we have to get fatter as we [1:21] age is it genetic what are the easy ways [1:25] to manage our weight after I read it in [1:27] your book about us gaining more and more [1:29] weight his we age I Googled it and the [1:32] healthcare research and quality agency [1:35] said that we naturally tend to gain [1:38] weight as we age to the tune of 1 to2 [1:40] pounds per year according to their [1:42] review and that's from the agency for [1:45] healthare research and quality which I [1:48] found quite startling but but completely [1:50] accurate so the numbers so what what the [1:52] numbers that we have is yeah I think [1:54] that's right actually so between 20 and [1:56] 50 years old those 30 years intervening [1:59] the average person average will gain [2:02] about 15 kilos in weight which is 32. [2:04] yes 2 pound a year one to 2 pound a year [2:06] 15 kilos in weight is gained over 30 [2:08] years on average some gain very little [2:10] others gain a hell of a lot more we look [2:12] at ourselves in a mirror I look at [2:13] myself in a mirror um but it's true I [2:15] don't want to be that [2:16] guy mate I don't know how much choice [2:18] you have what can I do to to to try and [2:22] stay CU for me it's not really about the [2:24] weight thing or how you look it's more [2:26] about like [2:27] I I am I don't know how to say this but [2:30] there was this big set of stairs the [2:32] other day really really long set of [2:34] stairs leading down to this Lake I was [2:36] in Indonesia a couple of months ago um [2:39] and I I remember thinking about those [2:41] stairs and thinking God if I wasn't you [2:44] know athletic and strong and didn't have [2:47] good knees and things like that there's [2:49] no way I'd be able to get down this long [2:51] winding handcarved set of Indonesian [2:54] stairs so that I could go on this boat [2:56] trip that I was going to go on and I [2:58] just thought about how it was a weird [3:00] thing I know this is kind of a strange [3:01] story to tell but it crossed my mind I [3:03] got to the bottom of the stairs and I [3:04] turned to the person I was with and was [3:05] literally like you know that's why I've [3:07] got to stay in shape for as long as I [3:08] can because I want to do these boat [3:09] trips and I want to go on this little [3:10] rafting thing but I won't even be able [3:12] to access it unless I can go down up and [3:14] down those stairs like 200 meters of [3:16] stairs down this Cliff um so that's what [3:19] I care about I care about being active [3:20] and strong and fit for as long as I [3:22] possibly can and I from what you've said [3:24] about gravity and weight um being [3:28] overweight is going to inhibit my [3:29] chances of being able to do those stairs [3:31] so so that I think there are two [3:33] elements there first of all there is [3:35] doing the things that we want to do okay [3:37] like that because you're exactly right [3:40] these are the things which I can still [3:41] do that I can still walk up a mountain [3:43] or down a mountain because I'm still fit [3:45] enough to do that and I want to stay as [3:46] fit as long as I can to do that and [3:49] weight will inhibit that undoubtedly but [3:51] then there's a second element to [3:52] actually consider now that's healthy [3:54] look none of us are going to live longer [3:56] we [3:57] hopefully and anyway if we left lived [4:00] longer but was unhealthy would you want [4:02] to live longer so you want to live [4:03] longer but healthier for longer okay and [4:07] undoubtedly the thing that is closest [4:09] related to health when you age is not [4:12] your total weight there's a role to play [4:14] there the amount of muscle you have it [4:17] is your muscle mass as you age [4:19] independent of how much fat you have [4:21] okay that will determine how healthy you [4:25] are as you age so as so now the moment [4:27] now I'm talking about going into the 60s [4:29] and the the 70s rather than when one is [4:31] able to go down a 200 me set of steps [4:33] okay so now as you get older the most [4:37] crucial bit of information is to [4:39] maintain resistance training not lifting [4:41] and that's not what I'm talking about [4:43] sitting on a wall getting up and down a [4:44] chair because that the amount of muscle [4:47] mass you have really really really marks [4:50] the level of Health that that you're [4:51] going to get and then the the signs is [4:53] startling it is so so so related [4:56] independent of independent of weight you [4:58] know from from from the so muscle mass [5:00] is the most important for healthy aging [5:02] the moment you get 60 70 plus [5:05] interesting okay so I'll keep I'll keep [5:08] doing resistance training correct always [5:10] keep resistance training and lifting [5:11] weights as long as I can lifting weights [5:13] as long as you can at some point you [5:14] won't be able to lift weights just don't [5:17] don't write me off don't write me off [5:19] John the hubis of Youth yeah that's the [5:22] naivity of Youth yeah you just assume [5:24] you'll always be able to do what you can [5:25] do now I I yeah it's something I think a [5:28] lot about and I think a lot of people [5:29] will watch this podcast [5:31] because probably especially this time of [5:33] year we're in January they'll probably [5:35] be trying to find ways that they can cut [5:38] fat they want to be a bit skinnier you [5:39] said think you said half a stone you [5:41] want to lose I'm in the same place I [5:43] think most people want to lose a half a [5:44] stone or something what is the way that [5:47] you would suggest to do that the simple [5:49] way you know not the like [5:51] complicated go by this guy's course and [5:53] do three million sit-ups whatever the [5:56] simple advice you would give someone [5:57] that's H hoping to create sort of [6:00] sustainable weight loss so the first is [6:03] the amount of protein you eat and you [6:05] need to try and focus on trying to keep [6:07] to about 16% of the energy in your day [6:10] okay from protein 16% and there's a [6:12] sweet spot so if you eat too much and [6:15] you're not lifting you're stressing your [6:17] kidneys because your kidneys have to get [6:19] rid of the nitrogen from the protein [6:21] okay so 16% is a sweet spot and it [6:23] doesn't mean steaks only it can mean [6:25] beans tofu any kind of protein from from [6:28] anywhere 16 % second is fiber we need to [6:32] eat as much fiber as physically possible [6:34] okay 30 gr we want to aim for although [6:37] we're looking at the moment on average [6:39] in this country we're probably only [6:40] eating 15 grams we need to double the [6:42] amount of fiber we actually eat third we [6:45] need to limit the amount of added sugars [6:48] into our diet added sugars meaning [6:50] sugars not tied up in fiber powdered [6:53] stuff uh uh um maple syrup alav nectar [6:58] all those are added sugars you put in [6:59] keep it to 5% or less of the of the [7:02] energy content in your day and those are [7:04] the three numbers that that that I want [7:05] you to think about so 16% of protein 30 [7:08] gram of fiber 5% or less of added sugars [7:12] apply that to whatever you want what [7:14] keto um whatever you want to do apply [7:18] that and I think that will be a [7:19] sustainable healthy way to eat the sixth [7:23] most replayed moment is a conversation I [7:25] had with Dr Mindy pels who talks about [7:28] the belly fat burning diet nutrition is [7:31] a huge thing at this time of year and so [7:34] she lays out exactly how to eat and [7:36] behave in order to reduce belly fat and [7:39] to improve your overall health you told [7:41] me about the first two styles of fasting [7:43] the first one was intim fasting which is [7:45] 12 to 16 hours which is good for weight [7:47] loss brain fog that kind of thing the [7:49] second is autography autophagy what did [7:54] I say autography but I like it I said [7:57] autophagy I said autophagy we can play [7:59] that back I definitely said autophagy [8:00] and if I didn't we'll fix it with AI um [8:02] autophagy fasting which is 17 to 72 [8:04] hours good for balancing sex hormones [8:06] and preventing illness yeah number three [8:10] we haven't spoken about gut reset fast [8:12] yeah what's that yeah so that's based [8:14] off uh a study that came out of MIT that [8:18] showed 24 hours without food and your [8:21] intestinal stem cells inside your gut [8:24] actually start to reboot themselves now [8:26] a stem cell is a cell that can go to [8:29] anywhere in the body and repair itself [8:31] but at 24 hours you get a plethora of [8:34] them in your gut and in the gut we've [8:38] got a damaged microbiome from everything [8:41] that we've just been talking about so [8:43] what I discovered in this 24-hour fast [8:45] is I could take women that had been on [8:47] birth control pill for years um people [8:50] that had been on multiple rounds of [8:51] antibiotics people who had been eating [8:53] horrible food and I could actually put [8:56] them through a 24-hour fast once a week [8:59] once every every couple of weeks and [9:00] these stem cells would come in there and [9:02] they would start to repair and so now if [9:05] I teach that person How to Eat Right [9:07] their food is actually starting to build [9:09] a better microbiome in the gut so that [9:13] 24-hour fast became this go-to in my [9:16] clinic where I could take all these gut [9:18] challenges and I could start to unwind [9:21] them just because I knew the body had [9:23] this capability of making these [9:26] intestinal stem cells and it was crazy [9:28] like we got people off supp ments we got [9:30] people that were didn't weren't making [9:32] serotonin which affects moods comes from [9:35] the gut all of a sudden start to become [9:36] happier people who hadn't had bowel [9:38] movements in like three days all of a [9:40] sudden we started to put in these this [9:42] gut reset and it was like a miracle it [9:45] was incredible number four fat burner [9:48] fast so the fat burner fast is probably [9:51] my favorite for those people who want to [9:52] lose weight the research was done that [9:55] 36 hours without food followed by 12 [9:58] hours of eating and then another 30 they [10:01] actually did it over a 30-day period but [10:03] we've been using it in our community [10:05] just dosing it in that at 36 hours what [10:09] happens is that's enough time where the [10:11] blood sugars come come down where all of [10:14] a sudden the body it's so smart it goes [10:17] okay blood sugar is not common we've [10:20] been in this fasted State we've [10:21] triggered autophagy we've brought [10:23] inflammation down we've made you ketones [10:25] we're trying to go find food but this [10:28] extra weight it's not not serving you [10:30] you cuz remember you got to go find food [10:32] so it drops weight and it's the most [10:35] beautiful way to get a person to unstick [10:39] any kind of weight loss resistance but [10:42] most importantly you know where it it [10:43] dropped the most amount of weight from [10:46] where does everybody want to lose weight [10:47] belly yep so it is the I probably should [10:50] have called it the fat burning belly fat [10:52] burning the belly fat yeah that would [10:54] have banged yeah but yeah and so that's [10:57] what they showed is that actually a 36 [10:59] hour fast started to unstick weight loss [11:01] and it was started with weight around [11:03] the [11:04] belly [11:06] compelling number five the dopamine [11:09] reset fast yeah so number five um I [11:12] found some research showing that when [11:15] people go without food for 48 hours the [11:18] whole dopamine system will be rebooted [11:20] so what's important to know about the [11:22] dopamine system is it is our molecule of [11:26] happiness it is the thing that it's [11:28] actually a motivation molecule and it's [11:31] a neurotransmitter that allows thoughts [11:33] happy thoughts to go across from neuron [11:36] to neuron and so what happens and I'm [11:39] sure you've talked about this on your [11:41] podcast that we're so dopamine saturated [11:43] right now but specifically people who [11:45] are Overeaters they actually are finding [11:48] the study I quote in the book is that [11:50] they found that people who had food [11:52] addiction people who had extra weight [11:55] like obese [11:56] situations they were not getting as much [11:59] happiness out of their food because [12:01] their dopamine receptor sites were [12:04] saturated so they had to eat more food [12:06] to get more happiness and a lot and you [12:09] know food is a state changer it does [12:12] make us happy so what they found is if [12:15] they put them into a 48 hour fast that [12:17] they actually rebooted the whole [12:18] dopamine system and new dopamine recept [12:20] toyes appeared so that when they brought [12:23] food back in to the equation they [12:25] actually got more enjoyment out of food [12:27] with less food this kind of got me [12:29] thinking about a conversation I was [12:30] having yesterday with some of my team [12:32] here we were talking about how um it [12:35] almost feels like sometimes if I've [12:36] eaten sugar I can go into a bit of a [12:38] sugar cycle and what I mean by that is [12:40] I'll have some sugar and then like a [12:42] couple of hours later I'll have another [12:44] craving for sugar and then a couple of [12:45] hours later I'll have another craving [12:46] for sugar but then at other times [12:48] specifically for example when I did keto [12:50] I was I did the keto diet for about [12:51] eight month uh eight weeks bloody eight [12:53] months I wish um8 weeks and throughout [12:56] that period I didn't have any cravings [12:57] for sugar yep I we had some chocolate [13:00] come into the studio and I walked over [13:01] to the chocolate and I smell it Y and I [13:04] didn't want any of it y it had gone but [13:06] then when I'm in my what I call like the [13:07] sugar cycle I'm eating sugar maybe you [13:10] know once or twice a day and I'm getting [13:12] like the craving for it where which I [13:14] just can't seem to resist yep well [13:16] dopamine's the molecule of more it's not [13:19] the molecule of enough so what it does [13:22] is when you get sugar you get this [13:24] dopamine rush and the Brain goes woo [13:26] love that give me more of that and so [13:29] you con you it's it's endless you will [13:31] never be fully satisfied it constantly [13:34] wants you to come back for more and more [13:36] and more so when you start to go off the [13:39] ketogenic Energy System you're getting [13:40] the same Euphoria you probably felt the [13:42] same high the the same mental Clarity [13:45] but you've totally taken this molecule [13:47] more out of the out of the picture it's [13:49] it in fact dopamine will actually you [13:51] know you you get those receptor sites [13:53] that will be repaired but you're not [13:55] getting a big dopamine buzz when you're [13:57] in a ketogenic State you're getting [13:59] ketones I was I was mulling it with my [14:00] team how long I had to stay away from [14:03] sugar to kind of get out of that vicious [14:06] give me more cycle yeah my experience [14:09] has been it's about three days three [14:10] days that's what I thought yeah I think [14:12] I said four or five but it's just from [14:14] experience as well if I haven't had [14:16] sugar for three or four days I mean like [14:18] a like a chocolate but something [14:19] significant in terms of sugar then after [14:22] 3 or 4 days the craving for it seems to [14:24] to vanish yeah yeah it's not it's not if [14:26] you think about that it's not hard if [14:28] you're trying to overcome a sugar [14:30] addiction yeah like just bear it for 3 [14:33] days and then that dopamine stops [14:35] barking at you and then if you attack [14:38] fasting onto it now you're getting [14:41] ketones and so you're not needing that [14:44] as much ketones kill hunger and they [14:46] make you so mentally mentally clear they [14:48] give you this euphoric feeling so you [14:50] don't have that urge to go for the for [14:52] the sugar and the ketones come from [14:53] fasting which is when your body switches [14:55] metabolic State yeah the last and final [14:59] fasting style immune reset fast yeah so [15:02] immune reset was built off of Dr wter [15:05] Longo's work and he did a study on [15:08] people who had cancer and were going [15:10] through chemotherapy and one of the [15:12] challenges we know about chemotherapy is [15:14] that it wipes out the whole immune [15:15] system and so he wanted to see well what [15:18] if I put somebody in a fasted State as [15:21] they went through chemotherapy would [15:22] there be a difference and what he found [15:25] is after 3 days of fasting the white [15:27] blood cells in our system actually [15:29] reboot themselves so what they do is all [15:32] old white blood cells are are sloughed [15:34] away and new white blood cells emerge so [15:37] people were able to come out of that [15:40] chemotherapy experience and have a [15:43] stronger immune system as opposed to [15:44] what we were seeing was that it was [15:46] wiping the immune system out so that [15:49] launched the whole three-day water fast [15:51] sort of craze at least here in America [15:54] we're seeing a lot of people that are [15:56] just going after 3-day water fast to [15:59] Prime their immune system but you also [16:02] also at three days get stem cells full [16:04] systemic stem cells so all of a sudden [16:07] your body's got in surging with stem [16:09] cells going to all parts of the body [16:11] repairing it the great example I always [16:13] use on this one was I had an Achilles [16:16] tendon injury and nothing was nothing [16:19] was helping it so I threw a 5-day water [16:21] fast at it on the fourth day I felt this [16:25] buzz in my achilles tendon and I was [16:27] like oh wonder what that is [16:29] and it stayed all the way through I went [16:32] five full days and um about the fifth [16:35] and sixth day so sixth day I was [16:37] entering food back in all the pain [16:40] completely went away and it never came [16:42] back I tried everything I tried [16:44] everything and that was the only thing [16:46] that repaired [16:47] it it does make again evolutionary sense [16:50] that if our body senses we're injured [16:54] because we're not eating or you know [16:55] some other signal that we are [16:59] on a course to not survive to put it [17:02] nicely it does make sense that it might [17:05] set about to repair whatever needs to be [17:06] repaired you're getting it you know cuz [17:08] like if I was a wounded human back in on [17:11] the savanas of I don't know Africa or [17:13] wherever we came from um and I'm laid [17:15] there and I'm not eating my body should [17:18] probably go okay Steve might need [17:20] something fixed so that he can get back [17:22] to yeah hunting so you're getting it so [17:27] survival that that is the number one [17:30] priority of the body so when you go [17:33] without food you amplify every resource [17:36] it has to keep you alive and if [17:39] repairing my achilles means I can now go [17:42] hunt for food it's going to do that it's [17:44] going to make me stronger and I in the [17:47] book I I stumbled when I was writing the [17:48] book I stumbled upon a really cool [17:51] hypothesis that's called the Thrifty [17:53] Gene hypothesis and it said that what [17:57] it's a theory obviously it's hypoth [17:58] hthis it's a theory that the people the [18:01] humans that evolved out of the Primal [18:04] days had a very specific genotype and [18:07] this genotype allowed us to [18:09] metabolically flex and and be stronger [18:12] in a fasted State because we had to [18:15] survive and the people that didn't make [18:17] it from that time period didn't have [18:19] that Gene but think about this for this [18:22] moment so they think we all have this [18:25] Gene inside of us right now this Thrifty [18:28] Gene where we can go long periods [18:30] without food and we can survive so what [18:33] happens when we're eating all day what [18:35] happens when we're ignoring and we're [18:37] not actually activating that genetic [18:40] profile so what they are now believing [18:42] is that diabetes metabolic syndrome all [18:45] of that is largely happening because we [18:47] are going against the G the genetic [18:50] profile that we are now seeing in humans [18:52] we're like on the opposite end of the [18:54] spectrum we're overloading our bodies [18:57] yeah [18:59] which is meaning that the survival Gene [19:01] you referen there is not being activated [19:03] to help us that's right that's right [19:06] interesting the fifth most replayed [19:09] moment is a moment from my conversation [19:11] with Matthew Walker who is the world's [19:13] number one expert on the subject of [19:15] sleep he explains the importance of [19:17] sleep on our overall health on our [19:19] weights and everything in between but [19:20] most importantly of all he gives us a [19:23] road map for how to sleep better and I [19:25] know so many of you are struggling so [19:27] I'm not surprised that this is one of [19:29] the most replayed moments of the dire of [19:31] a CEO of 2023 had a lot of Health [19:34] experts on this podcast recently but [19:36] none of them have really talk to me [19:37] about the role that sleep or sleep [19:39] deprivation plays [19:41] in [19:43] wait is there a [19:44] relationship it's probably one of the [19:47] most well defined relationships that we [19:50] know in all of sleep [19:52] science and it is at least a three-part [19:56] story so the first Emer evidence came in [19:59] terms of um hormones so there are what [20:03] we call appetite regulating hormones and [20:05] the two principle ones of concern here [20:08] are something called leptin and gin now [20:11] leptin when it's released will signal to [20:14] your brain that you're satisfied with [20:16] your food you are satiated and you are [20:19] no longer hungry grin does the opposite [20:24] when grin is released it says no you're [20:27] not satisfied with your food you are not [20:29] full you still want to eat more you are [20:32] still hungry and some of the first the [20:35] they started to uh just limit people [20:37] restrict people's sleep to 6 hours or 5 [20:40] hours or 4 hours and what they found was [20:42] that um there [20:44] was firstly that signal leptin that says [20:47] no you're satisfied with your food you [20:50] don't want to eat anymore you're full [20:52] that signal of fullness satiation was [20:56] decreased by 18% [20:58] if that wasn't bad enough grin which is [21:01] the hunger hormone that Leed up by [21:07] 28% overall hunger levels Rose by about [21:11] uh [21:13] 26% so firstly you are it's almost like [21:17] double jeopardy that you are getting [21:19] punished twice for the same crime of not [21:21] sleeping enough once by losing the [21:24] signal of I'm full I I don't want to eat [21:27] anymore and once again for the no I'm [21:30] much more hungry and I'm just going to [21:32] overeat which is [21:34] gring so what that produces is a profile [21:39] of increased eating so on average [21:41] underslept individuals started to eat in [21:44] those studies about 3 to [21:46] 400 extra calories at each sit at each [21:50] sitting by way of insufficient [21:53] sleep then what they discovered is that [21:56] it's not just that you want to eat more [21:59] it's what it is that you have a craving [22:01] for when you are [22:03] underslept and this is the problem what [22:05] they found is that when you're [22:06] underslept you eat more of everything [22:08] but you especially eat more of these [22:11] heavy-hitting stodgy carbohydrates bread [22:15] pasta [22:16] pizza the the next thing that you [22:18] started to eat have a preference for was [22:20] simple sugary Foods sweets and chocolate [22:24] and then finally you started to Crave [22:25] very salty food and high sodium food [22:28] intake will increase your blood [22:31] pressure so that was the first of the [22:34] the three mechanisms then we did a study [22:37] where we said perhaps it's not just the [22:39] circulating hormones in the body the [22:41] brain is the ultimate Arbiter of your [22:44] food decisions so what's going on in the [22:46] brain so we took a group of perfectly [22:48] healthy individuals and we put them [22:50] through the experiment twice once when [22:52] they'd had a full 8 hours of sleep and [22:54] once when we deprived them of sleep and [22:56] then the next day we place them inside [22:57] an MRI scanner and we showed them images [23:00] of lots of different foods that range [23:02] from being sort of you know very healthy [23:04] to being very unhealthy and of ice cream [23:07] and you know chocolate and pizza and [23:10] things to Leafy salads and nuts and [23:13] greens and vegetables and we asked them [23:16] to rate how much they wanted that food [23:19] for each item now we did something a bit [23:21] sort of dedly to make it more [23:24] ecologically correct so that they [23:25] weren't just saying okay they probably [23:27] think I should probably say that's how [23:28] healthy we said we're going to randomly [23:31] select one of these images these food [23:32] images that you see and after you get [23:34] out the brain scanner we're going to [23:36] give you that food and we're going to [23:37] politely ask you to eat it all so it [23:39] made it a bit more realistic so the [23:41] choices were more you know as much as [23:43] that we could so what we found is that [23:45] when they were sleep deprived the Deep [23:49] honic centers the emotional centers of [23:51] the brain these desire centers these [23:54] reward centers um they ramped up in [23:57] their activity in response these highly [23:59] desirable highly unhealthy Foods so [24:02] these more basic sort of you know [24:05] gutteral parts of the brain as it were [24:08] um these reward centers were lighting up [24:10] much more strongly when you sleep [24:12] deprived were still the impulse control [24:15] regions in the front of the brain what [24:17] we call the prefrontal cortex they were [24:19] shut down they were taken offline so as [24:22] a consequence you lost your impulse [24:23] control and that's why you start to then [24:26] say you know when I'm sleep deprived at [24:28] the food sort of buffet I'm not I'm not [24:32] going to do salad I'm just gonna that [24:34] pizza looks awful good or that Pastor [24:36] with the cre I'm just going to go into [24:38] that all go so so your it's what we call [24:42] a pattern in terms of brain activity uh [24:45] in Neuroscience of honic eating that [24:48] your brain goes into this honic desire [24:50] profile so now we understood it's not [24:52] just hormones in the body it's also [24:54] changes in the brain then came the [24:57] finding that there's another chemical in [24:59] the body that's [25:00] responsible and this comes on to [25:04] cannabis when people [25:08] um when people when people that you may [25:11] know have smoked cannabis they'll often [25:13] say I get viciously hungry I get the [25:16] munchies I get really hungry that's no [25:18] coincidence because cannabis will [25:21] stimulate appetite now we all have [25:24] naturally occurring cannabis compounds [25:27] in our brain brain and our bodies they [25:30] are called endoc canabo Endo meaning [25:33] comes from insiders um whereas the [25:36] Cannabis that comes externally when you [25:38] sort of smoke it or um take [25:41] Edibles [25:42] so Endo canabo do many things for the [25:46] brain and the body but one of the things [25:47] that they do is control your appetite [25:49] and your hunger and what we found is [25:51] that when you sleep deprived individuals [25:53] these naturally occurring endoc canabo [25:56] rocketed up by over 20 % cranking up [26:00] people's [26:02] appetite and so these three ways lead [26:06] you to start packing on you know when [26:09] insufficient sleep is occurring when [26:10] sleep gets short your waistline [26:12] typically starts to expand and we Now [26:16] understand the reasons if that wasn't [26:18] bad enough it is bad enough the yeah can [26:21] you just stop M honestly I'm really uh [26:24] the the last thing that we discovered is [26:26] that let's say that you're trying to be [26:28] really careful and you're trying to diet [26:30] and you're trying to lose [26:32] weight if you're not getting sufficient [26:34] sleep then 60% of all of the weight that [26:38] you lose will come from lean muscle mass [26:42] oh God no and not fat not the muscle I [26:45] know exactly so in other words when you [26:48] are dieting but you are underslept you [26:51] lose what you want to keep which is [26:53] muscle and you keep what you want to [26:56] lose which is fat [26:59] so again it's I'm sold not an ideal [27:03] situation sleep is important I get it [27:06] I'm sold how do I my question is what [27:10] are the things that in the modern [27:13] society are standing in the way of sleep [27:15] we've touched on some of them Loosely [27:17] but some of the like big obvious things [27:18] the things that you would suggest doing [27:21] very actionable things we could do [27:22] straight away to improve our chances of [27:24] having that healthy um deep sleep that [27:28] we need to be um optimal in every regard [27:30] of our health and performance there's [27:33] probably I think five standard tips what [27:36] we call sort of sleep hygiene that you [27:38] can do and then I'll come on to maybe [27:39] just some unconventional tips uh that [27:41] we've sort of touched on and we've [27:43] spoken about many of these the first [27:45] thing I would recommend people to do and [27:47] this is why when some people say oh what [27:49] about this new sleep supplement or you [27:51] know it's it's 40 quid for this bottle [27:53] of these sleep new sleep natural [27:55] medications I'm going to give it a try I [27:57] would say try these tried and true [28:00] things first before you spend your money [28:02] on supplements the first thing is [28:04] regularity go to bed at the same time [28:06] and wake up at the same time no matter [28:08] whether it's the weekday or the weekend [28:10] your brain expects regularity it thrives [28:13] best under conditions of regularity when [28:16] you give it regularity you can improve [28:18] the quantity and the quantity of your [28:20] sleep the second thing is get some [28:23] Darkness at night as I said we don't get [28:25] enough darkness in the modern world [28:28] and so the trick I would offer and I [28:31] don't use it I don't like the word hack [28:33] but the suggestion would be in the last [28:36] hour before bed try this experiment for [28:39] everyone listening for the next week dim [28:42] down half of the lights or switch off [28:44] half of the lights or even a 34s of the [28:47] lights in your home in the last hour [28:50] before bed all of the lights in every [28:52] room in all of the rooms you know switch [28:55] off almost all of the light now I'm not [28:57] suggesting be unsafe and walk around in [28:59] the darkness in the last hour that's not [29:00] what I want to saying just dim down you [29:02] know switch off half of the lights you [29:05] will be surprised at how sleepy that [29:08] Darkness will make you feel and it's [29:10] also an incredible behavioral [29:14] trigger to signal to your brain that it [29:19] is time for sleep that darkness is [29:21] around me that's the second tip is [29:23] Darkness the third T tip is temperature [29:27] most people sleep in an ambient bedroom [29:29] temperature that is too high and you [29:32] need to aim for a bedroom temperature of [29:34] about 18 18 and a half degrees celus [29:37] around about 65 to 68° Fahrenheit if I'm [29:41] I'm probably butchering the the [29:43] mathematics there on that but um you [29:45] need to get cool now you can wear thick [29:47] socks you can have a hot water bottle [29:49] that's fine but the ambient needs to be [29:52] cold because you need to drop your core [29:55] body temperature and your brain [29:56] temperature by about 1 de Cel to fall [29:59] asleep and stay asleep and it's the [30:01] reason that you will always find it [30:02] easier to fall asleep in a room that's [30:04] too cold and too hot so make your [30:07] bedroom cold make it dark like a cave [30:11] the the fourth question would be what [30:14] we've or fourth suggestion would be Walk [30:17] It Out and we've spoken about this the [30:19] 30 minute rule you know get up do [30:21] something different or meditate you know [30:24] don't lie in bed awake for too long then [30:26] the final two things we've spoken about [30:28] well we've spoken about caffeine we [30:30] haven't spoken about alcohol but let me [30:32] just say as the kind of headline of it [30:34] alcohol is not a sleep aid many people [30:37] use it as a sleep aid it is not your [30:39] friend alcohol again is a sedative so it [30:42] knocks you out the second is that it [30:44] fragments your sleep so you wake up your [30:46] sleep is littered with all of these [30:48] small Awakenings most of them you don't [30:50] remember because they're too brief but [30:52] it makes for miserable lousy quality [30:55] sleep and the final thing is that [30:56] alcohol is very good at blocking your [30:58] REM sleep or your dream sleep which we [30:59] know is critical for many other [31:01] functions as well so alcohol is not your [31:03] friend that's the sort of the final tip [31:05] again you know just every if you're with [31:08] friends have a glass of red wine just [31:11] know okay my sleep's not going to be [31:14] great and you know I'm not yeah [31:18] I'm whatever it's just you know live [31:21] life to of course I'm not saying that [31:23] the fourth most replayed moment is a [31:25] moment from my conversation with the [31:26] world leading neuroscientist the man who [31:28] has scanned more brains than anybody [31:30] else Dr Daniel aan who is a favorite on [31:33] the D CEO and he tells us very very [31:35] clearly how to grow a healthier brain I [31:39] can change my brain it's the most [31:42] exciting lesson that I've learned you're [31:45] not stuck I'm not stuck with the brain I [31:50] had you're not stuck with the brain you [31:52] have you can make it better I can prove [31:55] it in fact every day what I've come to [31:59] believe you're making your brain better [32:03] or you're making it worse let's start [32:05] there by what you're doing what things [32:07] make the brain worse what are the common [32:10] things that most of us do without [32:11] thinking that make the brain [32:14] worse when my daughter Khloe was in [32:17] second grade I went to her classroom and [32:20] I wrote 20 things on the board and I [32:23] went separate them for me good for your [32:25] brain bad for your brain seven year olds [32:29] they got 19 out of 20 right so most [32:31] people [32:33] know the only thing they got wrong was [32:37] orange juice they put it in the healthy [32:40] category when in fact when is it [32:43] rational to unwrap fruit sugar from its [32:46] fiber source because it turns toxic in [32:49] your body so I'm not a fan of fruit [32:51] juice I'm a fan of fruit not fruit juice [32:55] what's bad about sugar for the [32:58] pro-inflammatory [32:59] which what does that mean it makes you [33:01] diabetic but I mean as it relates to the [33:03] brain why is like orange juice or the [33:06] ice cream bad for my brain because it's [33:10] ultimately going to give you high blood [33:12] sugar levels MH which erode your blood [33:16] vessels and you're going to have lower [33:18] blood flow to your brain that's bad [33:21] thing I mean there's so many things [33:23] about it so it's addictive it's proin [33:28] inflammatory it makes it more likely [33:30] you're going to have diabetes and [33:31] obesity so 72% of Americans are [33:34] overweight 42% are [33:37] obese I've published three studies on [33:41] 35,000 people as your weight goes up the [33:45] actual physical size and function of [33:48] your brain goes down that should scare [33:51] the fat off anyone I used to be chubby [33:54] but when I figured out that connection [33:57] I'm like oh no I'm it was that that gave [34:00] me the motivation to drop about 25 PBS [34:05] and so [34:07] sugar is the gateway drug to diabetes [34:11] and obesity and so not to [34:16] mention [34:17] inflammation which is the cause of [34:21] depression and dementia so you want to [34:23] avoid things that cause low blood flow [34:25] caffeine nicotine caffeine caffeine [34:28] constricts blood flow to the brain what [34:31] does that do to my brain Con well [34:33] constricts blood flow so you're going to [34:35] get less blood flow and remember I [34:37] showed you that progression with [34:39] age no you don't want that you want to [34:42] do things that increase blood flow to [34:45] your brain so exercise genko this one of [34:49] the supplements I'm going to give you [34:51] eat foods like um beets [34:55] oregano Rosemary [34:58] cinnamon they increase blood flow while [35:01] we're on blood flow 40% of 40y olds have [35:06] erectile [35:07] dysfunction 70% of 70y olds have [35:11] erectile dysfunction what that means if [35:14] you have blood flow problems anywhere it [35:17] means they're [35:20] everywhere and [35:22] so like [35:24] no and it means either you're too [35:28] sedentary you're overweight you're [35:33] smoking or having too much [35:35] caffeine or using marijuana because [35:38] marijuana lowers blood flow to the brain [35:42] and so just in that one of the 11 it's [35:48] exercise [35:49] genko for you not for everybody but for [35:52] you hyperbaric oxygen those three things [35:55] will make a big difference in blood flow [35:57] flow genko genko what is that it's a [36:00] supplement what does it do uh increases [36:03] blood flow to the brain the prettiest [36:05] brains I've ever seen take genko there's [36:09] actually a spec study uh they gave uh [36:13] people 120 milligrams of genko twice a [36:16] day significant Improvement in blood [36:18] flow to the [36:20] brain and so in one of the supplements [36:22] I'm going to give you we have genko I [36:25] I've taken it every day for the last 20 [36:27] years at least and then this is where [36:31] the US government got an F for the [36:34] pandemic [36:35] loneliness accelerates dementia and [36:39] brain problems and so when they isolated [36:42] us the whole significant increase in [36:46] brain problems so get connected to other [36:50] people the eye in bright Minds is [36:53] inflammation so what increases [36:55] inflammation low omega-3 fat fat acid [36:58] levels and we are [37:00] deficient 93% of the population is [37:03] deficient in omega-3 fatty acids [37:06] 93% so all of us should be either eating [37:09] more fish [37:11] or taking an omega3 supplement like fish [37:16] oil gum disease like who knew like I [37:20] wasn't really that good at taking care [37:23] of my gums until I started reading the [37:26] studies you have gum disease you have [37:29] inflammation you're more likely to get [37:31] depressed and have dementia the third [37:33] most replayed moment is a moment from my [37:36] conversation with Gary Breer where he [37:38] lays out how you can become a superhuman [37:40] strip the fat off your body and get [37:43] yourself healthy with free easy simple [37:47] exercises that will cost you nothing at [37:49] all when I heard the story about Dana [37:51] White and I saw he had gone from [37:54] respectfully being a man that had a [37:56] little bit of weight to to having this [37:58] these six-pack abs on Instagram of [37:59] course the six-pack isn't the the [38:01] outcome it's as you've said it's the [38:03] stuff going on inside him that's really [38:04] the transformation but what can someone [38:07] who's just heard that at home where do [38:08] they start with getting extending their [38:10] life by triple and getting the so you [38:13] know he also started something called a [38:14] superhuman protocol and superhuman [38:17] protocol is using magnetism oxygen and [38:20] light right so the only things that we [38:23] really get from Mother Nature the the [38:25] the big benefit we get from Mother [38:26] Nature is is we get magnetism from the [38:28] earth we get oxygen from the air we get [38:30] light from the sun the truth is most of [38:32] us are not contacting the surface of the [38:34] Earth that much anymore so he bought [38:37] $150,000 worth of equipment a pmf mat an [38:41] oxygen what's called a hypermax oxygen [38:43] to do exercise with oxygen therapy and a [38:46] red light therapy bed and I had him use [38:48] that equipment every single day seven [38:50] days a week but if your listeners want [38:52] to do it for [38:53] free you can take off your shoes and [38:56] contact the surface of the Earth and I'm [38:58] talking about bare feet on soil dirt [39:00] grass sand because earthing and [39:03] grounding is a very real thing we [39:05] actually discharge into the Earth we [39:06] actually human beings build up a charge [39:09] do you know that pH the acid alkaline [39:11] scale pH stands for potential hydrogen [39:13] it's a charge it's a complete fallacy [39:16] that you can get alkaline by drinking [39:17] alkaline water that's the biggest [39:19] marketing myth ever sold to the public [39:21] um but you can get alkaline by [39:23] contacting the surface of the Earth so [39:25] if you don't have 150 Grand which I [39:26] don't expect anybody listening to this [39:28] podcast to spend 150 Grand but he did I [39:30] said you need a MAG you need a pmf mat [39:33] so you can be alkaline you need to spend [39:36] 10 minutes a day breathing um 95% O2 [39:40] under mild exercise and you need to lay [39:41] in a red light therapy bed so in the [39:44] absence of the Superhuman protocol you [39:46] can become superhuman by contacting the [39:48] Earth and by learning to do breath work [39:51] let's talk about breath work I spend 8 [39:53] minutes every day doing a very specific [39:55] series of breath work people do not [39:57] realize the power of something that is [40:00] so accessible so free and so easy to do [40:02] right they they want things to be more [40:05] complicated but it's not and when I said [40:08] the presence of oxygen is the absence of [40:09] disease it's absolutely true remember [40:11] that every elevated emotional state that [40:13] a human being can experience actually [40:16] has in its molecular structure oxygen is [40:20] a component of that emotion so if you [40:22] look at the difference between passion [40:23] Elation Joy arousal libido and anger for [40:27] example it's usually only one [40:29] neurotransmitter and the presence of [40:31] oxygen the reason why no human being is [40:33] ever woken up laughing is because you [40:35] don't have the oxidative state to [40:37] experience laughter right out of deep [40:38] sleep but can you wake up angry yes [40:41] because anger doesn't require oxygen so [40:44] every morning contact the surface of the [40:45] Earth and then spend eight minutes doing [40:48] I do a wimh off style of breath work I [40:50] give credit where credits do he's the [40:51] father of breath work as far as I'm [40:53] concerned so I do three rounds of 30 [40:55] deep breaths [40:57] like obnoxiously deep breaths and I [41:00] start by trying to take my belly button [41:02] and pull my belly button out towards the [41:04] wall imagine there's a string pulling [41:06] your belly button towards the wall and [41:08] then you you fill from the loes of the [41:11] lung to the apex of the lung and then [41:13] you exhale and just [41:21] relax did God knows what they think [41:23] we're doing out there right outside this [41:26] podcast they're like a bunch of freaka I [41:28] knew it was a cult um KN I knew he was a [41:31] cult leader but um so you do three [41:33] rounds of 30 breaths on the 30th breath [41:35] you exhale and you hold allow the [41:37] carbohydrate rep receptor to reset when [41:40] you don't feel you can hold anymore you [41:41] take a deep breath [41:43] in you hold again and you let it out [41:47] slow and you start again I would suggest [41:49] that you start with three rounds of five [41:51] breaths then work to 10 15 20 25 and 30 [41:55] if you get laded this is a good sign [41:57] that the oxygen tension is changing in [41:59] your brain if your fingers and toes get [42:01] tingly this is a good sign that you're [42:03] changing the oxygen tension if you feel [42:05] some kind of heat uh temperature change [42:07] in your neck these are all Great Signs [42:10] you will get to the point where you can [42:11] actually hold your breath for two or [42:13] three minutes sometimes four minutes [42:15] between rounds of breath work um and [42:17] then the last thing is to expose [42:19] yourself to natural sunlight first thing [42:21] in the morning the first 45 minutes of [42:23] the day God gives us a very very special [42:25] type of light it's called First Light [42:26] there's no UVA there's no UVB rays in [42:29] this light um so that it's not the [42:31] damaging Rays from the Sun it still [42:33] generates vitamin D3 it has a positive [42:35] effect on cortisol on vitamin D3 first [42:38] light is the best way to reset your [42:40] circadian rhythm so by contacting the [42:42] surface of the Earth doing breath work [42:44] and getting first light you can get to [42:46] the same place that Dana White did with [42:48] 150 Grand in equipment what about oxygen [42:51] masks cuz I I'll be honest when I read [42:52] when I read um about the Dana story I [42:54] went on Amazon soon after and I was like [42:56] I'm just going to buy an oxygen canister [42:58] good idea bad idea um so what you want [43:01] to do is um you know you get an oxygen [43:03] concentrator which takes 21% oxygen from [43:05] which is what the concentration at sea [43:07] level it turns it into 95% O2 and it [43:10] fills this bag and it can refill this [43:11] bag over and over and over again okay I [43:14] use one called the hypermax you can see [43:16] it on my Instagram and um you turn you [43:19] plug it in you turn it on it fills this [43:21] bag and then you go in you put an oxygen [43:23] mask on and you exercise for 10 minutes [43:25] only 10 minutes cycle for 3 minutes uh [43:29] Sprint for 30 seconds cycle for 3 [43:30] minutes Sprint for 30 seconds cycle 3 [43:32] minutes Sprint 30 seconds and you're [43:34] done and what this does is it raises [43:36] something called the partial pressure [43:37] the the storage of oxygen in your blood [43:40] the only two time two-time Nobel Ora [43:42] Prize winner in Medicine Dr otter [43:44] warberg won both of his Nobel prizes for [43:46] his work in exercise with oxygen therapy [43:48] you want to be a superum do mild [43:50] exercise every day while breathing 95% [43:53] O2 it's important that you're exercising [43:56] and then after that you move into a red [43:58] light therapy bed [43:59] photobiomodulation um so you know if you [44:02] don't have access to a hypermax oxygen [44:03] machine just do the breath work get the [44:05] breath in you know exchange the oxygen [44:07] tension and the tissues and expose [44:09] yourself to First Light what about cold [44:11] cold with the plunging so I'm a huge fan [44:13] of cold water punching but probably not [44:15] for the reasons why you think you know [44:17] um I also sit on the board of the NFL um [44:20] uh lumni Association athletica as a [44:22] health services director you know there [44:24] there was a time when we used to think [44:25] that putting athletes in cold water [44:26] after exercise was good because of its [44:28] anti-inflammatory effects we know now [44:30] that that's only about 15% of the [44:32] benefit the majority of the benefit [44:34] comes from something called a cold shock [44:35] protein if you really want to be [44:37] fascinated Google cold shock proteins [44:39] these are reserved proteins that are in [44:41] your liver they're dumped into the [44:43] bloodstream in effort to save your life [44:44] when you put yourself in cold water they [44:46] scour the body of free radical oxidation [44:49] they increase the rate of protein [44:50] synthesis muscle repair they are free [44:53] you get them when you put yourself in [44:54] cold water um I don't know what the [44:56] Celsius conversion is but I use 50° for [44:59] 3 minutes minimum 6 minutes maximum cold [45:03] yes it's it's actually not that cold I [45:05] mean you know I see people getting in 37 [45:07] 38 degree water there's no evidence that [45:09] I've read that shows that colder is [45:11] better you get a peripheral Vaso [45:13] constriction so it forces all the oxygen [45:14] into the core and up to the brain um and [45:17] you you get an activation of something [45:18] called Brown fat right um thermogenesis [45:21] comes from Brown fat and for the women [45:23] that are listening for some reason I [45:25] seem to insens snare the women when I [45:26] say this [45:27] remember that the definition of a [45:28] calorie is a measure of heat right I [45:31] mean the definition of a calorie is the [45:32] amount of energy it takes to raise 1 [45:34] cubic cimeter of water 1° Centigrade so [45:37] if if if a calorie is a measure of heat [45:39] then this means that when Heat's leaving [45:41] your body calories are leaving your body [45:44] so if there is nothing nothing no amount [45:48] of exercise hits cardio no type of [45:50] cardiovascular or weight training that [45:52] comes anywhere close to immersing [45:54] yourself in cold water in terms of what [45:56] will strip fat off your body fast if you [45:59] want to strip fat off your body get in [46:02] cold water 3 to six minutes a day that's [46:05] fascinating because because the oxygen [46:06] rushes to my head that's why it has a [46:08] really profound impact on mood that's [46:10] why it has a very profound impact on [46:11] mood because if you think about it [46:12] what's the reason why we need deep sleep [46:14] what happens in deep Sleep that's so [46:16] special there's a secondary oxygen [46:18] transfer we transfer oxygen from the [46:19] periphery from the extremities to the [46:21] brain remember the brain's a [46:23] non-metabolic organ so in other words [46:25] it's unlike a muscle if I pick up a [46:26] weight wait and start to work out my [46:28] muscle my arm my body will send more [46:30] blood more amino acids more oxygen to [46:32] that muscle because it's working well if [46:34] I'm sitting at my computer and I'm [46:35] watching reruns of The Simpsons or I'm [46:38] sitting in my computer and I'm solving [46:39] the most complex joint venture agreement [46:43] partnership agreement with all kinds of [46:45] mathematical equations my brain gets the [46:47] same amount of nutrients same amount of [46:49] blood flow same amount of oxygen so it [46:51] eats the same meal whether or not it's [46:53] in a dead Sprint or whether or not it's [46:54] just chilling on the couch except [46:57] in deep sleep and when you're in cold [47:00] water because it's forcing the oxygen up [47:03] to the brain the second most replayed [47:06] moment is a moment from my conversation [47:08] with Dr Tim Spectre a favorite on the [47:12] Diary of a CEO and here he talks about [47:14] health more holistically and some of the [47:17] biggest myths that most of us believe [47:19] that are currently standing in our way [47:22] we've got a fitness group among some of [47:23] my friends there's about 10 of us in it [47:25] and um we've been tracking how often we [47:28] work out and how frequently work out and [47:29] the workouts that we do and one of the [47:31] things I have to say is pretty much no [47:33] one in the group has lost any weight [47:34] we've been doing this for a [47:36] year and uh that kind of bucks what you [47:39] would think so the only time that I lost [47:41] weight was actually when I went on the [47:42] keto keto diet I went from 14 Stone 8 to [47:44] 13 stone 8 in roughly in several weeks [47:47] but exercise and exercising for almost [47:50] religiously for the last two and a half [47:51] years doesn't really seem to impact my [47:53] weight at all in a you know in the way [47:55] that the Fitness Experts might tell me [47:58] on Instagram what's your stance on the [48:01] role that exercise play plays in weight [48:03] loss has very little role in weight loss [48:06] all the studies long-term studies show [48:10] uh it doesn't help uh weight loss and [48:13] it's been grossly exaggerated as an easy [48:17] fix for our obesity problem exercise [48:19] doesn't help weight loss no all the [48:22] studies show that the only caveat to [48:24] that is if you have ch ched your diet [48:27] improved your diet and you've lost some [48:29] weight at maintaining some exercise does [48:33] help prevent it going back up again but [48:36] as on its own if you don't change your [48:39] Dart it's of no use and that's well [48:42] known Now by all the Obesity experts and [48:45] all the studies does sugar make us fat [48:47] is that the [48:49] culprit one of the main things that's [48:51] contributing to no again that's that's [48:54] reductionism you know we the [48:57] but the reason the reason exercise [49:01] doesn't work it's important to realize [49:03] this is because we all know this that [49:05] you know you go for a walk build up [49:07] Hunger before a meal that's what your [49:09] parents told you you know and everything [49:11] about exercise is after it your body [49:14] slows down your your metabolism slows [49:17] down and it tries to [49:20] regain the energy that you've lost [49:22] that's just our EV Evolution and so [49:26] that's why it's a you're not going to [49:28] it's great for your health I'm in know I [49:31] exercise fantastic for your mood um it's [49:34] great for your heart anti-cancer all [49:36] kinds of things we should all do it but [49:38] absolutely not if your goal is weight [49:41] loss you have to do something about [49:43] changing your diet and I think that's [49:45] that's the big a huge myth particularly [49:48] Peto by gyms and uh fitness apps and [49:51] everything else and it it is complete [49:53] nonsense I read that you um when you [49:55] look to studies over 30 years and you [49:57] looked at how many studies had been done [49:59] on the relationship of exercise and [50:00] weight versus things like sugar and [50:03] weight there was 12 more 12 times more [50:06] studies done on the relationship of [50:07] exercise and weight versus sugar and [50:10] weight and why why is that why is there [50:14] less research done on the [50:17] latter um I think that's the influence [50:19] of governments and the food companies [50:22] and the drink companies so uh a lot of [50:25] the excise SI research done in the last [50:29] 20 years was sponsored by uh large [50:34] corporations who wanted to make this [50:36] link between [50:38] uh exercise and weight loss so that they [50:42] could continue to sell sugary Ultra [50:45] processed foods and drinks and just say [50:48] it's you know childhood obesities [50:50] because we've we don't have playgrounds [50:52] and we don't uh encourage this and [50:54] that's why the Cokes and the Pepsis are [50:57] always there at the Olympic sponsoring [51:00] Olympic events and associating [51:02] themselves with Sport and they gave [51:06] hundreds of millions to various [51:08] physiology departments Sports [51:11] departments nutrition departments to do [51:13] research in this area basically it was [51:15] very hard to get anyone to do research [51:18] into how sugary drinks make you uh gain [51:22] weight or cause problems because they [51:25] the amount of money for nutrition has [51:28] been abysmally poor you know in from [51:30] from governments and that's why you know [51:32] we the only the first ever study of [51:34] ultra processed food in a controlled [51:36] trial was only about three years ago and [51:38] it's been around for you know 30 40 [51:41] years so such is the power of that Lobby [51:44] that it it doesn't necessarily distort [51:47] the research in a sort of you know evil [51:49] way but they point it to make sure that [51:53] the researchers are working in an area [51:55] that they want uh people to work in and [51:58] distracting them keeping them away from [52:00] talking about sugars or even artificial [52:02] sweeteners which in my view are nearly [52:04] as bad because they're sort of you know [52:07] hidden um and and deflecting us from the [52:11] idea that yes giving kids sugary drinks [52:15] or even artificial sweet drinks is going [52:17] to be bad for them and cause obesity [52:19] wait so I'm I've been I've cut my I cut [52:21] out sugar drinks about a year ago I [52:25] still have the same Brands but I have [52:27] the no sugar version oh dear oh [52:30] what do you mean oh dear well all the [52:33] all the summary of the trials shows that [52:36] if you take uh young adult young adults [52:40] and kids and they would say on two cans [52:42] of you know full sugar sodas and you [52:45] change them to the diet version there's [52:48] no real difference in in weight or um [52:52] metabolic um changes in their blood um [52:56] the [52:57] you will go to the dentist less so you [52:59] don't get as many fillings [53:02] but and yet you you should be gaining [53:05] 300 calories right if you doing two cans [53:08] a day so it doesn't work out as it [53:11] should do and that's because of the [53:13] extra these chemicals are not inert so [53:16] the sweeteners in kids they changed [53:18] their their brains to give [53:21] them they want more Sweetness in their [53:23] food okay so it it could reflect your [53:26] wish for your your late night milk [53:29] chocolate who knows um and it it makes [53:32] it very difficult to train kids to have [53:34] more bitter Foods or sour Foods if [53:36] they've got these artificial sweeteners [53:38] in their diet all the time but they've [53:41] now shown that all these sweeteners [53:42] actually affect your gut microbes so [53:46] even Stevia you know these sort of [53:48] so-called healthy ones have an effect on [53:50] your gut microbes and they're not inert [53:53] so we know that sacarin and sucros is [53:55] also cause spikes in your blood sugar uh [53:59] when I did it you know have a [54:01] trace they're not supposed to but they [54:04] they actually do things they're not [54:05] supposed to so we know very little about [54:07] these these products and my view is that [54:12] they are harmful probably not as bad as [54:14] having the sugar but they are absolutely [54:18] not a health drink and we should be [54:20] encouraging people to have you know teas [54:23] and kombuchas and uh more bitter tasting [54:27] interesting flavors and Foods than just [54:30] this Ultra sweet uh chemical concoctions [54:34] it's this sugar conglomerate that have [54:36] been funding much of the research that [54:37] points towards um some of the things [54:39] you're talking about [54:41] there there that's also the conglomerate [54:43] that wants us to believe the calories in [54:45] calories out approach because if I just [54:48] view every all foods as kind of equal [54:50] and on this sort of calorie number then [54:52] I can drink some of the sugary Fizz [54:55] fizzy drinks and some of the processed [54:56] foods as long as I keep it within that [54:58] sort of calorie deficit I'll be fine and [55:01] so are they is that Sugar conglomerate [55:03] is the processed food [55:04] conglomerate for the calorie model [55:07] absolutely they need that right they [55:10] absolutely it's vital you know zero [55:13] calories or one calorie you know on the [55:15] can that's what you see and you know [55:17] you're fooling people into thinking this [55:19] is a a healthy drink and oh you know if [55:22] I used to have full Coke or Pepsi and [55:24] now having the diet version I'm getting [55:26] 300 calories less a day I should lose [55:28] weight it's exactly what they've been [55:31] doing and they're also desperate to show [55:34] that artificial sweeteners [55:36] are really healthy and they come down on [55:40] anyone who who tries to say that they're [55:42] you know could be any way dangerous and [55:45] yet they're not obliged to test them so [55:47] none of the none of the chemicals added [55:50] really go through rigorous testing on [55:52] how they affect our gut microbes and [55:54] this is [55:56] this you know their testing mechanisms [55:57] haven't changed in 50 years as you'll [56:00] know if you've listened to this podcast [56:01] before I'm an investor in a company [56:02] called hu I'm on their board and they [56:04] sponsor this podcast and I have a very [56:06] exciting announcement to make this [56:08] product called Daily Greens is one of [56:09] the most highly requested products at hu [56:12] but it's never been sold in the UK [56:13] before [56:15] until now it's often difficult to get [56:18] all of the greens into our diet that we [56:20] need to have a healthy gut microbiome [56:22] and a healthy body and with Hues Daily [56:24] Greens product with one scoop scoop [56:26] every morning a very very delicious [56:27] scoop you can get 91 vitamins minerals [56:31] and Whole Food sourced nutrients into [56:33] your diet the most important Point here [56:35] is I genuinely believe it tastes [56:37] delicious it's May my favorite heuel [56:39] product ever for all the reasons I've [56:41] described so if you want access to this [56:43] product you can sign up right now the [56:45] link is in the description below it [56:46] launches in the UK in January because of [56:48] the demand I'm pretty sure it's going to [56:50] sell out and here is the single most [56:53] replayed moment as it relates to health [56:56] on the Diary of a CEO of 2023 so the [56:59] first thing I came up against because [57:01] this was around the time of the [57:02] financial crisis was the lack of [57:05] understanding of the brain Body [57:06] Connection so these high performing [57:10] Executives were kind of acting [57:12] like their body was just the vehicle [57:15] that was moving their brain around from [57:17] meeting to meeting and both [57:21] disrespecting their their physical [57:23] health but also not understanding that [57:26] what they were actually really being [57:28] paid for was to use their brain and they [57:30] weren't creating the best conditions for [57:32] that brain to operate in um and I'm [57:34] talking about really basic things like [57:36] sleep and a good diet and hydration and [57:38] not being sedentary managing your stress [57:42] Etc so you know this tiny [57:44] organ if it's not in an environment that [57:48] is giving it the best chance of doing [57:50] its job it's not going to and a crack's [57:52] going to appear somewhere um and the [57:55] first time we really kind of had a big [57:59] confrontation with the bank was when [58:02] people were dropping dead on the trading [58:03] floor of heart [58:05] attacks and they asked me to work more [58:08] in my capacity as a former medical [58:10] doctor to help with the physical stuff [58:13] and I said I can't do that if we don't [58:14] address the mental and emotional piece [58:17] because that's what's causing this and [58:20] they just could could not get that what [58:22] did you want to do with those people in [58:24] a specific and practical sense what if [58:26] you could have you know been in charge [58:28] of preventing them from dropping dead on [58:30] the trading floor where would you have [58:32] started the understanding that stress so [58:36] everything that you're experiencing [58:38] mentally and emotionally that's [58:40] challenging and things like a lot of [58:42] travel which is challenging for your [58:44] body that that raises levels of the [58:46] hormone cortisol which comes from your [58:48] adrenal glands and that cortisol courses [58:52] around your blood through your entire [58:54] body and brain and the brain has [58:57] receptors for understanding what's going [59:00] on in terms of threat to your survival [59:03] so in a 24hour cycle depending on your [59:06] age and your gender there's a normal [59:08] range for cortisol so it can go up and [59:10] down like this you know if something [59:11] challenging happens we need to adapt and [59:14] rise to meet that challenge but when [59:16] that level is above the top range all [59:18] the time these receptors in your brain [59:21] basically think that there's an imminent [59:24] threat to your survival so there's this [59:26] whole Cascade of [59:27] hormones and they basically cortisol [59:30] causes inflammation in the body MH so [59:33] inflammation of your vascular system [59:35] inflammation around your heart and [59:37] everything else gut and you know other [59:39] things but particularly around that time [59:42] we were seeing a lot of heart attacks [59:43] caused by stress this was in the absence [59:45] of high blood pressure high cholesterol [59:48] smoking it was all stress once upon a [59:51] time I Googled um because I had a thesis [59:54] I Googled is stress contagious MH and it [59:58] came up and it said it was [60:00] contagious is it contagious in what [60:03] circumstances do we need to be aware of [60:04] that contagion and more importantly how [60:07] and why is it contagious okay I will [60:09] tell you the answer to that but I'm [60:10] going to ask you a question first have [60:12] you ever walked into a room with someone [60:15] and by the time you've left that meeting [60:17] with them you just feel so [60:20] drained okay so yeah you know so you [60:22] know the feeling so I'll I'll tell you [60:24] how it works physiologically um I'm [60:26] going to start with something else to [60:28] like build you up to this story so did [60:30] you know that women who live together or [60:33] work closely together will synchronize [60:35] their menstrual periods within two or [60:37] three months so whenever I want to [60:40] explain something that's complex or I [60:42] don't actually know the current [60:44] Neuroscience I always take it back to [60:47] what happened in ancient times so when [60:50] we were living in the cave the men [60:53] hunted and gathered and lived quite [60:54] nomadically so sometimes they would go [60:57] away for months at a time and in those [61:00] days the most fundamental important [61:03] thing for the survival of the human [61:04] species was that the alpha male must [61:06] pass on his [61:08] genes so if he was going to be away for [61:10] months and he couldn't you know that [61:12] there weren't men there to defend the [61:14] women from predators maybe there was [61:16] going to be a spell of the Ice Age and [61:17] they would all freeze to death or they [61:20] wouldn't have food um he needed to make [61:24] sure that at least at least five women [61:27] were impregnated with his sperm at the [61:29] same time so that if there was a food [61:31] shortage or there was like still birth [61:33] or miscarriage or whatever at least one [61:35] out of five would survive so to be able [61:38] to do that they had to be fertile at the [61:40] same time so that's why that mechanism [61:43] exists now we don't need that mechanism [61:45] now but it's still wired into the way [61:49] that we operate so those sex steroid [61:53] hormones like estrogen and progesterone [61:56] they leak out of our sweat about this [61:57] far around us and that's why if you're [61:59] living with another woman or if you know [62:01] you're sitting across the desk every day [62:03] then particles of hormone from my sweat [62:07] would go into the through the skin of [62:10] the other woman if she's within what [62:11] distance I mean it's not you wouldn't [62:14] have to be sitting next to each other if [62:15] you live together that that means you're [62:16] interacting enough that it would happen [62:18] Okay so particles but not not if you [62:21] work together if you work together and [62:23] you sit right next to each other every [62:24] day then it does happen too [62:26] so you know in a a small office that's [62:28] got like six girls in it that that the [62:30] menstrual synchronization will happen [62:33] interestingly it's led by the alpha [62:35] female so yeah so you can you can work [62:39] out if you don't know already who the [62:40] alpha female well if you you know [62:42] basically let's say My Cycles don't [62:44] change and everyone says oh I've got my [62:46] period early or I haven't had my period [62:47] yet but now it's started then that would [62:50] mean that probably I was the alpha [62:52] female how does the body know who the [62:54] alpha female is that will be to do with [62:57] levels of testosterone why why did the [62:59] body why does that matter who the alpha [63:01] female is why does it matter that they [63:02] sync up with her I I don't I don't know [63:05] if it really matters I think it's just a [63:06] case of physiology so it's a little bit [63:08] like in the um troops of [63:12] gorillas the stress levels of the silver [63:16] backat gorilla affect the other gorillas [63:19] more than gorillas who are peers to each [63:21] other so there is we have a natural [63:23] hierarchy and it must be related to [63:25] survival as well so she was probably the [63:29] person who the alpha male was going to [63:33] impregnate first probably so everyone [63:35] needs to kind of fall in line because [63:37] when she starts having sex they need to [63:38] be ready yeah okay and also it'll [63:40] probably be to do with things like you [63:42] know survival genes so it'll be the [63:44] people with the hardiest genes because [63:46] that's what you'll want to pass on as [63:47] well mhm okay makes sense most resilient [63:51] okay okay so where were we stressing [63:53] contagion done all the hormones and the [63:55] menal so basically cortisol is a hormone [63:57] that works in that same way so cortisol [64:00] is the main stress hormone and this one [64:03] doesn't matter if you're male or female [64:04] but it does matter where you are in the [64:06] hierarchy of the organization as I just [64:08] mentioned [64:10] so usually in that conversation I [64:13] mentioned to you where you go into a [64:15] room and you just feel completely [64:16] drained afterwards usually the person [64:18] that comes out feeling drained is less [64:20] senior than the person that's had that [64:22] effect on them and that's why this is so [64:24] crucial to lead leadership because your [64:27] stress levels as a leader as a CEO are [64:30] going to have more impact on everybody [64:32] else than the rest of the people um put [64:36] together basically so managing your [64:38] stress is obviously important for you [64:41] but it's important in terms of what [64:43] happens to other people and the first [64:45] issue I came up against was CEOs and [64:49] CFOs that said well I won't show them [64:52] that I'm stressed I won't I won't tell [64:54] them what's happening with the numbers I [64:56] won't display emotions in front of them [64:59] and I said they're still going to know [65:01] physiologically it's going to impact [65:03] them so now you really have to do [65:05] something about [65:06] it um and the other thing about cortisol [65:10] which is quite funny well one of the [65:14] side effects is quite funny is that as a [65:17] survival mechanism it will help you to [65:20] store fat around your [65:22] abdomen so you know again in the cave if [65:25] you were potentially going to like not [65:26] find food for a month then if you had [65:28] extra fat around your abdomen you could [65:30] digest that and survive till you could [65:31] find [65:32] food so with my clients in financial [65:36] services it got to a point where as soon [65:37] as I walked into the room they just lift [65:39] their t-shirt up and say now you know [65:41] how I've been in the last month so [65:43] stress causes belly fat belly fat that's [65:46] really hard to shift so again what I [65:48] would see with people is that they would [65:49] say oh I've put on a bit of weight [65:51] around the middle you know had to loosen [65:52] the belt a bit so I've started eating [65:54] less I've started like exercising more [65:56] and I still can't shift it and again [65:58] that's when I would explain this is the [66:00] impact of cortisol as long as you're [66:02] still leaking out extra cortisol [66:04] nothing's going to change [66:06] so and like I said even exercising more [66:09] or eating better less or differently [66:13] whatever it is wouldn't shift that fat [66:15] you had to get to the root cause you had [66:17] to reduce the [66:18] cortisol for any of you that are still [66:20] here I have a bonus moment for you I [66:23] often get asked what is my favorite [66:25] episode of the dire of a CEO of all time [66:27] and I often try and avoid that question [66:29] because I don't want to pick one [66:30] particular episode it's kind of like [66:31] picking your children however because [66:34] you've gotten here I'm going to reveal [66:35] it to you and I'm going to play you a [66:37] moment from that conversation my [66:39] favorite ever episode on the dire of a [66:41] CEO of all time is episode [66:48] 101 and it just happens to be the most [66:52] shared episode we've ever had of all [66:55] time time on WhatsApp and I know that [66:57] sounds a little bit obscure but the [66:59] interesting thing about WhatsApp is it's [67:01] one toone typically so it's typically [67:03] one friend sending it to a family member [67:05] or to a friend or something like that [67:08] and for it to be the most transferred [67:10] between one person and another I think [67:13] is telling about the value of that [67:16] conversation here is one of the most [67:18] important moments from my favorite [67:20] episode on the Diary of a CEO of all [67:23] time to understand what happiness is you [67:25] have to understand the cause of it yes [67:27] and you write about that extensively and [67:28] solve for happy so what is the cause of [67:31] unhappiness as you see it especially if [67:33] you're building sort of machine learning [67:34] applications that are going to you know [67:36] um solve you know make people arrive at [67:38] contentment or happiness in a [67:40] personalized way we must be able to know [67:42] what's causing this lack of allow me a [67:45] bit of time to explain it because it [67:47] it's simple when we get it but it's not [67:49] simple to get to it so so happiness is [67:52] very predictable okay if you look back [67:54] at any point your life where you ever [67:56] felt happy there is one commonality [67:58] across all of those moments that can [68:00] actually be be documented in a [68:02] mathematical equation okay you've never [68:05] felt happy because of a specific event [68:08] in your life okay uh take for example [68:11] rain rain doesn't make you happy or [68:14] unhappy there is no inherent value of [68:15] happiness in Rain okay rain makes you [68:18] happy when you want to order your plant [68:20] and it makes you unhappy when you want a [68:22] sunbath right and so it's not just the [68:24] event rain it's the comparison between [68:28] the event and an expectation in your [68:31] mind of how life should be okay if [68:33] you're worried about your plants then [68:35] life should be generous to me and get me [68:37] rain so I can water the plants and if [68:39] life does that then life meets your [68:42] expectations and you're happy okay and [68:44] so happiness in that sense becomes equal [68:47] to or greater than so it's really [68:48] mathematics the your perception of the [68:51] events of your life minus your [68:53] expectations of how life should be [68:55] okay and apply that to anything apply [68:58] that to anything so you know my favorite [69:00] example is nature we're all happy in [69:02] nature why are we all happy in nature I [69:04] mean you go out there and there are ants [69:07] and there are flies and you know trees [69:09] are crooked and there are you know [69:11] shrubs everywhere and bushes and it's [69:14] just really not that hedged and [69:16] organized but that's what we expect so [69:19] you know Nature's chaos is what we [69:23] expect nature to be and so we feel happy [69:26] you know nobody ever sits in front of [69:27] the ocean and says I like the view but [69:29] please mute the sound okay you just take [69:32] it you know it's it's the monotonous [69:34] sound and the view and the wind and and [69:37] the Sun and the whole experience right [69:39] uh and because of [69:41] that uh happiness becomes very different [69:46] than what was defined to us okay what [69:49] was defined to us is that happiness is [69:52] found in a a gathering at the pub or [69:55] party or a you know an activity or some [69:58] kind of pleasure or fun or Elation or [70:00] whatever that is that's not at all true [70:02] these are I call these the state of [70:04] Escape okay happiness as per the [70:06] definition of the happiness equation is [70:08] events equal to or beating expectations [70:11] life going my way okay and so basically [70:15] happiness is that calm and peacefulness [70:17] you feel when you're okay with life as [70:19] it is it doesn't really matter what life [70:22] is okay what matters is that you can be [70:24] okay with it [70:25] right so so you take you know the any [70:29] example huh if your boss is annoying and [70:32] your expectation is yeah bosses are [70:34] annoying this is what life is about they [70:36] become bosses because they're annoying [70:38] right and and so if if that's your [70:41] expectation you're going to look at it [70:43] and go like yeah I need to learn the [70:45] skill of managing annoying bosses okay [70:47] and if that's the case then you're not [70:49] going to be upset about it uh similarly [70:53] anything else if you look at it then [70:55] it's not just the event it's your [70:58] perception of the event so you have a a [71:00] something to influence it's not just the [71:03] event huh your partner might say [71:05] something hurtful on Friday at 4 [71:07] p.m. that's the event my partner said [71:10] something hurtful at Sunday morning you [71:13] tell yourself he or she doesn't love me [71:15] anymore okay that's your perception of [71:17] the event that's not actually the event [71:19] the event is something hurtful was said [71:22] but your perception of the event is your [71:24] work is your it's your brain adding [71:26] color to it and then you compare that to [71:28] your expectations right you compared my [71:30] boss is annoying to my boss shouldn't be [71:33] annoying where did you get that from [71:34] right so we blur the happiness equation [71:37] we break the happiness equation because [71:39] of what I call the six and seven okay [71:42] six Grand Illusions and seven blind [71:45] spots which are the six Grand Illusions [71:48] are [71:49] basically uh call them [71:51] Pathways uh that the modern world [71:54] teaches us to navigate the modern world [71:56] that our Illusions are not true okay [71:59] take for example control everyone knows [72:02] that to succeed in the modern world you [72:04] have to learn to control certain events [72:06] right so you start to believe that the [72:09] way to succeed in life is to control [72:11] everything but the truth is even if you [72:13] go down to the basics of physics that we [72:16] never are in control that the the [72:18] absolute design of nature itself of the [72:21] universe itself is entropy and Chaos [72:24] right that's the actual design and so if [72:27] you try to control it you're bound to be [72:29] disappointed a lot of events are going [72:31] to miss your expectations okay and yes [72:34] I'm not saying don't control anything at [72:35] all but start to understand that you're [72:38] you're going to be selective because you [72:40] have a finite amount of effort and by [72:43] the way even if you're selective and you [72:45] you try to control everything sometimes [72:47] things will fall out of control okay and [72:50] that should be your expectation once you [72:51] get that right that was one that was my [72:54] biggest illusion okay I a mathematician [72:57] I'm a software developer I am a [73:00] physicist I am an engineer and I am a [73:03] senior executive that doesn't get worse [73:05] than that okay I'm like the worst [73:07] absolute the worst I used to give my [73:09] wonderful wife I swear to you Stephen [73:12] don't judge me I used to give her a [73:14] spreadsheet that would tell her when to [73:16] wash the colors and when to wash the [73:18] whites based on our average consumption [73:20] as a family to save the environment and [73:23] poor Niel would would actually you smile [73:25] at me and say sure baby I will use this [73:28] right of course and ignores the hell out [73:31] of me because that's how crazy you can [73:33] be when it comes to control now these [73:35] are the Illusions if you live your life [73:37] through the illusion of control good [73:39] luck finding happiness so six Grand [73:41] Illusions the illusion of uh of thought [73:44] the illusion the illusion of self the [73:46] illusion of uh knowledge the illusion of [73:48] time control and fear okay now that's [73:52] one side and that disrupts your your [73:55] entire view of what to expect from life [73:57] because you're expecting life to behave [74:00] through a length of a a lens of an [74:01] illusion the other side of it is what I [74:04] call Seven blind spots okay and the [74:06] Seven blind spots are not really defects [74:09] in your brain as a matter of fact they [74:11] are the very design of your brain okay [74:15] your brain is designed to tell you [74:17] what's wrong okay it's not designed to [74:19] you know if a Tiger shows up right here [74:22] now my brain has no you you whatsoever [74:25] in telling me Oh my god look how [74:27] Majestic that animal is right yeah it's [74:29] a beautiful animal but my brain will say [74:31] we're going to die okay and we're going [74:33] to die is the idea that basically makes [74:36] our uh our brain constantly look for [74:39] what's wrong blur the events of life huh [74:42] you ask a mother and and she will say oh [74:46] my daughter's been sick all winter no [74:49] she just had two episodes of flu 3 days [74:51] each but to the to the Caring Heart of a [74:54] mother that needs to be exaggerated to [74:57] the exaggeration is one of the blind [74:59] spots your your brain is trying to get [75:01] you to take action so it pushes you it [75:04] pushes You by exaggerating the event a [75:06] little bit so that you jump in and take [75:08] action and accordingly the event you're [75:10] comparing to you're comparing the wrong [75:12] event to the wrong expectation and the [75:14] happiness equation falls apart isn't [75:17] this cool every single conversation I [75:20] have here on the DI of AO at the very [75:21] end of it you'll know I ask the guest to [75:24] leave a question in the Diary of a CEO [75:28] and what we've done is we've turned [75:30] every single question written in the [75:31] Diary of a CEO into these conversation [75:34] cards that you can play at home so [75:37] you've got every guest we've ever had [75:40] their question their name and on the [75:43] back of it if you scan that QR code you [75:46] get to watch on your phone the person [75:50] who answered that question the next [75:52] guest we're finally revealing all of the [75:54] question questions and the people that [75:57] answered the question and we've just [75:59] released the updated conversation cards [76:02] we released it the first time and it [76:04] sold out instantly we released [76:06] conversation cards again and they sold [76:08] out instantly for a second time we've [76:10] updated the cards put all the new [76:12] questions in and we've introduced a [76:15] Twist on the back of the conversation [76:17] cards now we've got different levels of [76:20] vulnerability so level one these are [76:23] more sort of surface level questions and [76:25] by the time you get down to level three [76:27] the questions become a little bit more [76:29] challenging a little bit more vulnerable [76:32] and that's really where connection [76:33] happens to test the power of these cards [76:37] we invited 20 total strangers to come [76:39] and have dinner and the only thing they [76:41] had to do was answer a level three [76:45] question that was put in front of them [76:47] in a room full of strangers and we saw [76:51] unbelievable almost magical results [76:54] people teers people forming lifelong [76:57] friendships and people unlocking truths [77:00] within them that they' been too scared [77:02] to confront vulnerability is the door to [77:05] connection that is what we've always [77:07] done here on this podcast and that's [77:09] exactly what these conversation cards do [77:12] you can play them with your partner at [77:13] home you can play them with your [77:15] colleagues at work or you can play them [77:17] with your best friend on the weekend the [77:19] stories we've heard about these cards [77:20] about a grandson playing it with their [77:22] grandfather to get to know them pulling [77:24] them out in the midst of a divorce with [77:26] their wife and saving their marriage as [77:28] you've often seen on this podcast [77:30] sometimes one question and someone who [77:32] is genuinely open to answering it is all [77:36] it takes to unlock a truth that will end [77:39] up setting you free and that's exactly [77:42] why we made these conversation cards and [77:44] you can get them right now at the [77:47] conversation cards.com I'll put a link [77:50] to the conversation cards in the [77:51] description below they've sold out twice [77:53] instantaneously so if you are interest [77:55] in getting hold of some limited edition [77:57] conversation cards I really really [77:58] recommend acting quickly and let me know [78:01] how powerful they were for you and or [78:03] for your relationships thank [78:06] you do you need a podcast to listen to [78:08] next we've discovered that people who [78:10] liked this episode also tend to [78:13] absolutely love another recent episode [78:15] we've done so I've linked that episode [78:17] in the description below I know you'll [78:19] enjoy it [78:23] [Music] [78:25] oh [78:26] [Music]