如何有效减脂并减少腰部赘肉｜胰岛素专家

如何有效减脂并减少腰部赘肉｜胰岛素专家

发布于 2026-10-11 · 时长 2:10:38

字幕摘录

时间	英文	中文
0:00	table, because this is how much sugar I would have thought was in all of these things here.	桌子,因为这就是我想象的 糖在所有这些东西。
0:03	Cereal, a potato, white rice, a banana and a chocolate bar.	谷物 土豆 白米 香蕉和巧克力棒
0:07	So now I'm going to give you the correct figure.	现在我要给你正确的数字
0:09	The cornflakes is one, two, three,	玉米片是一、二、三块
0:12	four, five, six, seven, eight.	四五六七八门.
0:15	That chocolate bar is seven and a half.	那个巧克力棒是7个半。
0:18	The banana, that's	香蕉,这是
0:19	six.	六点
0:19	And then the potato is actually... Oh my gosh.	然后土豆其实是... 天呐
0:23	And then 150 grams of boiled rice	然后150克煮饭

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序号	英文	中文
1	table, because this is how much sugar I would have thought was in all of these things here.	桌子,因为这就是我想象的 糖在所有这些东西。
2	Cereal, a potato, white rice, a banana and a chocolate bar.	谷物 土豆 白米 香蕉和巧克力棒
3	So now I'm going to give you the correct figure.	现在我要给你正确的数字
4	The cornflakes is one, two, three,	玉米片是一、二、三块
5	four, five, six, seven, eight.	四五六七八门.
6	That chocolate bar is seven and a half.	那个巧克力棒是7个半。
7	The banana, that's	香蕉,这是
8	six.	六点
9	And then the potato is actually... Oh my gosh.	然后土豆其实是... 天呐
10	And then 150 grams of boiled rice	然后150克煮饭
11	Oh ****.	瓳 ****
12	I thought rice was healthy.	我以为米饭是健康的。
13	But each of us has a number of different health futures.	但是,我们每个人都有一些不同的健康未来。
14	And what I'm interested in is how do I get you to pick a lifestyle that will get you	我感兴趣的是 我如何让你选择一种生活方式 让你
15	the future you want?	你想要的未来?
16	Because my job is about behaviour change.	因为我的工作是改变行为
17	The floor is yours.	地板归你了
18	Alright, so off we go.	好吧,我们走了。
19	This is super interesting to me.	这对我来说太有趣了
20	My team give me this report to show me	我的团队给我这个报告给我看
21	how many of you that watch this show subscribe.	有多少人看这个节目。
22	And some of you have told us, according to this,	你们中有些人告诉我们,
23	that you are unsubscribed from the channel randomly.	表示您未从频道随机订阅。
24	So, favour to ask all of you,	所以,请问大家,
25	please could you check right now if you've hit the subscribe button, if you are a regular	如果你按了订户的按钮 请立刻查一下
26	viewer of the show and you like what we do here.	节目的观众 你喜欢我们在这里做的事
27	We're approaching quite a significant landmark	我们正接近一个重要的地标
28	on this show in terms of a subscriber number.	本节目以订阅者号码表示。
29	So if there was one simple free thing that you could	所以,如果有一个简单的自由的东西,你可以
30	do to help us, my team, everyone here, to keep this show free, to keep it improving year over	做帮助我们,我的团队,大家在这里, 保持这个节目的自由, 保持它改善的一年
31	year and week over week, it is just to hit that subscribe button and to double check if you've	一周又一周 只需按下订阅按钮 重复检查你有没有
32	hit it.	击之.
33	Only thing I'll ever ask of you, do we have a deal?	我唯一要问你的,我们有协议吗?
34	If you do it, I'll tell you what I'll do.	汝若作是语已.
35	I'll make sure every single week, every single month, we fight harder and harder and harder and	我会确保每个星期,每个月, 我们更努力,更努力,更努力
36	some conversations that you want to hear.	一些你想听的对话。
37	I've stayed true to that promise since the very	自从我一直信守诺言以来
38	beginning of The Diary of a CEO and I will not let you down.	《首席执行官日记》的开始 我不会让你失望的
39	Please help us.	请帮助我们。
40	Really appreciate it.	非常感谢
41	Let's get on with the show.	开展.
42	Dr. David Unwin, you were named in 2018 among the top 10 most	大卫·恩温博士,你2018年被评为前十名
43	influential doctors in the United Kingdom.	在英国有影响力的医生.
44	You've got an incredible list of accomplishments and	你有一个令人难以置信的清单 成就和
45	you're held in the highest regard, maybe of all the doctors I've ever had the chance to speak to	你受到最高的尊敬, 也许所有的医生 我曾经有机会说话
46	many people that I've spoken to.	我和很多人谈过
47	We were talking before we started recording about what's on your	在开始录制你身上的
48	mind and what's been bothering you.	思想和什么一直在困扰你。
49	And so the floor is yours.	所以,地板是你的。
50	What is front of mind for you,	什么是你的头绪,
51	Dr. David?	大卫博士?
52	What's front of mind for me is the idea that each of us has a number of different	对我来说,我们每个人都有不同的想法
53	health futures, so you have.	健康的未来,所以你有。
54	So in your future, I don't know, there could be cancer, there could	所以,在你的未来,我不知道, 可能有癌症,有
55	be multiple sclerosis or there could be many futures.	可能是多发性硬化症 也可能有很多未来
56	What I'm interested in is how do I get	我感兴趣的是,我是如何得到
57	you to pick a lifestyle that will get you the future you want?	你选一种生活方式 让你得到你想要的未来?
58	And I think that's very difficult	我觉得这很困难
59	in the world now to know what is the best lifestyle because you've given so much conflicting	现在的世界 知道什么是最好的生活方式 因为你给了这么多冲突
60	advice.	建议。
61	And the particular focus for me in terms of picking health futures is around young people	而对于我来说 选择健康未来的特别重点 是围绕年轻人
62	because they've got the longest time to make a difference and it's getting harder and harder	因为他们有最长的时间去改变 越来越困难
63	and harder to make good health choices in your lifestyle.	更难在生活方式中做出健康的选择
64	It's really hard.	这真的很难。
65	I'd say it's a	我会说这是一个
66	pandemic of poor metabolic health.	代谢健康不良的流行病。
67	Yesterday in clinic, I saw two people under the age of 25	昨天在诊所 我看见两个25岁以下的人
68	who had poorly controlled diabetes and one of them was too heavy for me actually to weigh.	他的糖尿病控制不佳 其中一个太重,我无法承受
69	And this situation is completely new.	而这种情况是全新的。
70	So when I was a young doctor,	当我还是个年轻医生时
71	and just starting off in practice, that was in 1986, a long time ago, just north of Liverpool	从1986年开始 很久以前 就在利物浦北部
72	in the practice, I'm still there now.	在练习中,我现在仍然在那里。
73	Obesity was rare and we didn't have a single case of type 2	肥胖症很罕见,我们没有2型病例
74	diabetes.	糖尿病
75	It had a different name.	它有一个不同的名字。
76	We've had to change the name because of the epidemic.	因为疫情,我们不得不改名.
77	It used	用过
78	to be called maturity onset diabetes.	被称为成熟发作糖尿病。
79	That meant old people, right?	这意味着老人,对不对?
80	Now we call it type 2 diabetes	现在我们称之为2型糖尿病
81	because we have to include so many young people.	因为我们必须包括这么多年轻人。
82	It's really, really serious because people are	这真的,真的很严重 因为人们是
83	losing their life expectancy and I'm witnessing this.	失去了他们的预期寿命 而我正在目睹这个。
84	We're all sleepwalking into a metabolic	我们都在梦游到新陈代谢
85	disaster and the people praying the greatest price in my opinion are young people and it's	灾难和人们祈祷 最大的代价我认为是年轻人,这是
86	a scandal and I'm hopping mad really.	丑闻,我真的疯了
87	I think we've started to normalise the dad bod, you know,	我想我们已经开始让Bod爸爸恢复正常了
88	the big tummy and haha, without realising that maybe that isn't how you're supposed to be.	大肚子和哈哈,没有意识到 也许这不是你应该做的。
89	So that's what's on my mind.	这就是我的想法。
90	Young people and their future and they don't even know.	年轻人和他们的未来 他们甚至不知道
91	You say young people there because they've got the biggest opportunity to change the	你说年轻人在那里,因为他们有 最大的机会改变
92	trajectory of their health future.	他们的健康未来轨迹。
93	But for the audiences listening, that might be in their 50s	但对于听众来说,可能50多岁了
94	now.	现在
95	Is this advice also applicable?	这一建议是否也适用?
96	Absolutely.	当然
97	So we know from government figures, UK government	所以我们从政府人物,英国政府那里知道
98	figures, that for every year that you have poorly controlled type 2 diabetes, you're losing 100 days	数字,你每年控制不良的2型糖尿病, 你损失100天
99	of life.	生命中最伟大的生命
100	That's about a third of a year, isn't it?	大约一年的三分之一,不是吗?
101	So whatever age you are, if you have poorly	所以不管你多大年纪 如果你身体不好
102	controlled diabetes, you're losing life expectancy and maybe a third of all the people in the world	控制糖尿病,你失去 预期寿命,也许三分之一的人 在世界上
103	with type 2 diabetes don't even know they have it because they haven't taken a test so they don't	2型糖尿病患者甚至不知道自己有这种病 因为他们没有接受过测试 所以没有
104	know.	知道吗?
105	What do you think kills people with type 2 diabetes?	你觉得是什么杀死了2型糖尿病患者?
106	Is it some cardiovascular issue?	是心血管问题吗?
107	Yeah, well done.	是啊,干得不错。
108	Well done.	干得不错
109	You've not been to medical school.	你没去过医学院
110	Most doctors, that's what they'd	大多数医生都是这样
111	say because we know that a high blood sugar over time damages your arteries.	因为我们知道高血糖会损害你的动脉
112	So it's a cumulative	所以是累积的
113	thing over time.	随时间推移
114	But what you may not know is that actually a rising cause of mortality for people	但你可能不知道的是 死亡原因在上升
115	with diabetes is cancer.	糖尿病就是癌症
116	So eight forms of cancer are strongly associated with diabetes.	因此,8种癌症与糖尿病有很强的联系.
117	I want to just define that term diabetes because I think I went through a lot of my life assuming	我只想给糖尿病下定义 因为我认为我经历了很多生活
118	that diabetes was a disease that some people are born with.	糖尿病是一些人所生的疾病。
119	And because I didn't have it,	因为我没有
120	I thought I don't need to worry about that.	我想我不需要担心这个。
121	That's really important.	这很重要
122	Yeah.	对
123	So first of all,	所以,首先,
124	there's type 1 diabetes and type 2.	有1型糖尿病和2型糖尿病。
125	But before I can explain about diabetes, I need to explain	但是在解释糖尿病之前 我需要解释
126	about insulin.	关于胰岛素。
127	This is absolutely key to our whole discussion.	这绝对是我们整个讨论的关键。
128	So I've already said that a high blood	所以我已经说过高血压了
129	sugar damages your arteries.	糖会伤害你的动脉
130	And in fact, there's work to show that a very high blood sugar damages	事实上,有工作表明 血糖的伤害非常大
131	the non-stick lining of your arteries within six hours.	6小时内动脉的无刺衬里
132	Really quick.	动作真快
133	It's called the glycocalyx,	这叫甘油胶
134	the non-stick lining.	非棍子衬里。
135	And damage is occurring very quickly.	破坏发生得很快
136	So I'm going to ask you a really stupid	所以我要问你一个非常愚蠢的问题
137	question.	问题。
138	When you say high blood sugar, I get high blood sugar when I eat lots of sugar.	当你说高血糖时,我吃很多糖时会得到高血糖.
139	Okay.	摆
140	So first of all, we're actually talking about glucose.	所以首先,我们实际上在谈论葡萄糖。
141	Yeah.	对
142	And sugar can mean table	和糖可以指: 桌子 (美国)
143	sugar or it could mean many different things.	糖或者它可能意味着很多不同的东西。
144	But we're actually talking about blood glucose.	但我们实际上在谈论血糖。
145	Which comes from lots of foods.	这来自很多食物。
146	Which comes from many foods.	这来自很多食物。
147	Carbohydrate heavy foods.	碳水化合物重食品.
148	Yes.	对
149	Yes, it does.	没错
150	It does.	没错
151	So that's right.	故对曰.
152	But you have the hormone insulin to defend you	但你有激素胰岛素来保护你
153	from poor dietary choices.	从糟糕的饮食选择。
154	So the question is, what does insulin do with the sugar you just ate?	所以问题是 胰岛素和你刚吃的糖有什么关系?
155	And here's the answer.	答此经.
156	Insulin, the hormone insulin produced by your pancreas gland,	胰岛素 你的胰腺产生的激素胰岛素
157	it pushes the sugar and it pushes it out of the bloodstream inside cells,	它推动糖 并把它从细胞内的血液中推出来,
158	where it can be used for energy for you to run around.	在那里,它可以用来 能量你运行。
159	But what if you take in	但是,如果你采取
160	more carbohydrate than you need to run around?	更多的碳水化合物 比你需要到处跑?
161	Well, then that sugar is turned to fat inside	那糖就变胖了
162	cells.	细胞。
163	Because it's safer for you to turn that sugar into fat than it is to have it damaging	因为把糖变成脂肪 比你伤害它更安全
164	your arteries.	你的动脉
165	So I am somebody with type 2 diabetes.	所以我是2型糖尿病患者
166	So we can talk about me.	所以我们可以谈谈我
167	┮иΤ
168	a really heavy biscuit habit.	一个很重的饼干习惯。
169	I was senior partner of the practice and it's stressful.	我是这行的高级合伙人 压力很大
170	And I had patients used to bring me biscuits all the time as a gift because they want the doctor	我曾经有病人经常给我带饼干作为礼物 因为他们想要医生
171	to be happy.	以快乐。
172	So in the drawer, in the top of my desk was packets and packets of biscuits.	所以在抽屉里,我的桌子顶部有包和饼干包。
173	So I'm taking in more sugar and I didn't run around.	所以我服用更多的糖, 我没有到处跑。
174	And gradually my waist got bigger.	我的腰逐渐变大了
175	And what was actually happening was, as I took in more sugar than I needed to run around,	发生的事情是, 当我接受更多的糖 比我需要四处跑动,
176	my insulin was working to get rid of that sugar.	我的胰岛素努力去除糖
177	And it was giving me two things.	它给了我两件事。
178	One, a belly.	一,腹胀.
179	And I thought it's just middle-aged spread, you know.	我以为这只是中年传播,你知道的。
180	And the other was I didn't know,	另一个是我不知道,
181	but my liver was filling with fat.	但我的肝脏充满了脂肪。
182	And that is very common now.	现在这很常见。
183	So we have,	所以我们有,
184	well, it's a third of everybody in the developed world has fatty liver now.	发达世界三分之一的人 肝脏肥胖了
185	Here we got the wonderful props.	这里有很棒的道具
186	Let's talk about these.	让我们谈谈这些。
187	Great.	不错
188	So fatty liver.	故肥肝脏.
189	This is the healthy	这是健康的
190	liver here.	这里的肝脏。
191	And you see the colour.	而见色相.
192	Look at this one.	看看这个
193	It's yellow.	黄'.
194	It's the wrong colour.	颜色不对
195	And it's because of fat.	则因肥.
196	So in that case, like has happened to me over years,	因此,在这种情况下,像 发生在我身上多年,
197	my liver began to fill with fat.	我的肝脏开始充满脂肪
198	Because it was essentially overworked and glucose was being	因为它基本上是 过度劳累和葡萄糖是
199	stored there.	储存在那里。
200	Yes.	对
201	So I was taking in too much glucose.	所以我摄入太多葡萄糖。
202	Insulin was doing its good job	胰岛素做得很好
203	of taking it out of my bloodstream and forcing it inside cells in my belly,	把它从我的血液中取出 并强迫它在我的腹部的细胞,
204	but unfortunately in my liver.	但不幸的是,在我的肝脏。
205	And so there's a progressive laying down of fat in the liver.	因此肝脏中逐渐下垂脂肪.
206	So if we look at actually some proper liver.	所以,如果我们看看 一些真正的肝脏。
207	So this is the, put on your seatbelts now,	所以这是, 戴上安全带,
208	somebody's actual liver.	有人的肝脏。
209	So then that's the normal liver, but look at this.	所以这是正常的肝脏,但看看这个。
210	It's larger.	其体较大.
211	That's a real human liver.	那是真正的人类肝脏
212	These are human livers.	这些是人类的肝脏
213	And that's as it should be.	亦应如是.
214	But this,	但这个
215	look at this liver, it's larger and it's larger because of so much fat in it.	看这个肝脏,由于里面有太多的脂肪,它体积更大,体积更大.
216	Now the twist in the story is fatty liver interferes with the good work of insulin.	现在故事的曲折是脂肪肝干扰胰岛素的优秀工作.
217	So you develop a thing called insulin resistance, which means your insulin is no longer as powerful	也就是说你的胰岛素不再强大
218	as it was.	碞硂妓
219	It's beginning to become difficult for you to deal with carbohydrate and sugar	你开始很难处理碳水化合物和糖了
220	because your insulin isn't working as well.	因为你的胰岛素不起作用
221	And the only way to deal with that is the next twist	唯一的办法就是下个曲折
222	in the story.	在故事里。 。 。
223	You have to start producing more insulin.	你必须开始生产更多的胰岛素.
224	Do you see?	看到没?
225	Because it doesn't work as	因为这样不行
226	well.	不错
227	So your pancreas has to crank up the supply.	所以,你的胰腺必须启动供应。
228	We need more insulin.	我们需要更多的胰岛素。
229	So now you have two things.	现在你有两件事
230	You have insulin resistance.	你有胰岛素抗药性
231	Your insulin isn't working as well, but at the same time you're	你的胰岛素效果不好,但同时你也是
232	trying to produce more insulin in the pancreas.	试图生产更多的胰岛素 在胰岛素。
233	This bit's called the long silent scream from	这段叫长的无声尖叫
234	the liver.	肝脏
235	This is work by professor Roy Taylor, a friend of mine at Newcastle university.	这是我在纽卡斯尔大学的朋友罗伊·泰勒教授的作品.
236	And he pointed out that you've got fatty liver for about 10 years.	他又指出,你养了大约十年的肥肝.
237	You don't even know.	你还不知道
238	You wouldn't know that your liver's gone fatty and yellow like that.	你不会知道你的肝脏变胖了 变黄了
239	But unfortunately,	但不幸的是,
240	this is another twist.	这是另一个曲折。
241	Fat is being laid down in the pancreas gland, the very gland	脂肪被埋在胰腺, 也就是腺体
242	that your life depends upon producing insulin and your ability to produce enough insulin collapses.	你的生命取决于胰岛素的产生 以及你产生足够胰岛素崩溃的能力
243	And at that point, you can't regulate blood sugar anymore.	这时候,你不能再调节血糖了。
244	But upstream of that, you have a problem.	但是在上游,你有一个问题。
245	You've got that, but you don't even know.	你有,但你甚至不知道。
246	You're talking about what's in my mind.	汝于我心所见.
247	Why are we waiting	为什么我们等待
248	until you actually have all the problems of type 2 diabetes?	直到你真正有 所有2型糖尿病的问题?
249	So since 2013, I've got hundreds of	自2013年以来,我得到了数百个
250	patients and I'm monitoring the baseline and latest follow-up.	病人,我正在监测基线 和最新的后续。
251	So what happens to them?	那他们怎么办?
252	It's really important.	这很重要
253	And now I have a huge data set that I can interrogate and answer questions.	现在,我有一个庞大的数据集, 我可以询问和回答问题。
254	So number one question, let's think about pre-diabetes.	所以,第一问题,让我们想想 糖尿病前。
255	So this is in the long silent	所以这是在漫长的沉默中
256	scream.	尖叫声。
257	Well, I can tell you that the people with pre-diabetes in my practice, north of Liverpool,	我可以告诉你,那些在我练习中患糖尿病的人, 在利物浦北部,
258	93% of them will get a completely normal blood sugar if they go low carb.	其中93%的血糖如果低碳化物会得到完全正常的血糖.
259	93% resolution.	93%的分辨率。
260	And that will last for years because I've checked.	那会持续好几年 因为我查过了
261	Okay.	摆
262	How about we wait for the 10 years	我们等十年怎么样?
263	and Steven until Steven, you've got type 2 diabetes and then you go low carb.	还有史蒂芬 直到史蒂芬 你患上了2型糖尿病 然后低血糖
264	At that point,	那时,
265	if I can get you early, I've got a 73% chance of you having a normal blood sugar.	如果我能早点得到你, 我有一个73%的机会 你有一个正常的血糖。
266	Let's wait	让我们等待
267	another few years because you don't want to give up bread and you don't want to give up chips and	几年 因为你不想放弃面包 不想放弃薯片
268	pizza.	披萨。
269	Fair enough.	不错
270	I'll wait.	我会等的
271	But you know, if we wait five years, you only stand a 50% chance.	但你知道,如果我们等待五年, 你只有50%的机会。
272	So do you see it goes 93 over 70% 50%.	所以,你可以看到它93 超过70%50%。
273	So the chances of me not needing drugs and be able to	因此,我的机会 不需要药物,并且能够
274	do a good job for you are diminishing.	做一个好的工作,你正在减少。
275	So really it's a stitch in time.	所以,真的这是一个缝合的时间。
276	And so much of this,	这么多这样的,
277	you don't even know.	你甚至不知道,你还不知道。
278	You don't even know what's going on.	你甚至不知道发生了什么。
279	One of the things that shocks me is	震撼我的东西之一
280	how little we know about what's in our food.	我们很少知道食物里有什么
281	Yes.	对
282	You know, cause I think we all know that like	你知道,因为我想我们都知道
283	biscuits are a food that has a high glycemic index.	饼干是一种具有高血糖指数的食物.
284	Well done.	干得不错
285	Which is a term that I've	这是一个术语,我
286	learned from this podcast.	从播客那里学到的
287	Yes.	对
288	Some carbohydrates are more sugary than others.	有些碳水化合物的糖性比其他的要强.
289	And then so that's	然后这样
290	the glycemic index.	甘油指数。
291	What that is doing is comparing different carbohydrates with pure glucose.	将不同的碳水化合物与纯葡萄糖进行比较。
292	So you see pure glucose is a hundred and then other sugars come further down, but there is,	所以,你看纯葡萄糖是一百, 然后其他的糖 更进一步下来,但有,
293	there's something better than the glycemic index and that's called the glycemic load.	还有比甘油指数更好的东西 叫做甘油负荷
294	The glycemic load takes portions of food and predicts how will that portion of food	甘油载荷占用部分食物 预言这部分食物会怎样
295	actually affect your blood sugar.	实际影响你的血糖。
296	And am I right in thinking the glycemic load would factor in	我是否正确认为 甘油含量会影响
297	the amount of nutrients in the food?	食物中的营养成分?
298	Exactly.	没错
299	So like protein fibre.	所以像蛋白质纤维。
300	Yeah.	对
301	Because if you took watermelon, well it's mainly water, isn't it?	因为如果你拿西瓜, 那么它主要是水,不是吗?
302	So you have to factor in,	所以,你必须考虑,
303	you can have quite a lot of watermelon to equal a chocolate bar.	你可以吃很多西瓜 等同巧克力棒
304	So the density, you're looking at	所以密度,你看着
305	the density of sugar in it as well.	里面还有糖的密度
306	So that's why the glycemic load is better.	因此,甘油负载比较好.
307	Was there a moment	有那么一刻吗?
308	in your career where you started to question what you had been told?	在你的职业生涯中 你开始质疑 你被告知什么?
309	Yeah.	对
310	You know, so you start as a young doctor.	你从年轻医生开始
311	I wanted to be part of a small community and stay	我想加入一个小社区 留下来
312	there and make a difference.	那里,并有所改变。
313	And then comes the sad bit really.	然后,悲伤的一面真的来了。
314	So I, for the first 25 years,	所以我,在头25年,
315	I was trying to do what's in the guidelines.	我试图做 准则。
316	I was trying to be a good doctor, but what I noticed,	我想做个好医生 但我注意到
317	I noticed two things.	我注意到两件事
318	Number one, I noticed what I've already said to you, that the health	第一,我注意到我已经告诉你, 健康
319	of the population I cared for was deteriorating.	我所照顾的人口正在恶化。
320	It wasn't getting better.	它没有变得更好。
321	So if I'm the doctor	所以,如果我是医生
322	in charge of the practice looking after these people and health is deteriorating, am I not	我负责照顾这些人 身体状况恶化,是不是?
323	responsible?	负责?
324	And where is all this difference I was hoping to make?	我本来想做的这些事情有什么区别?
325	It just wasn't panning out.	它只是没有平息。
326	At the same time, I'd always in my heart felt that prescribing lots of drugs felt a bit wrong.	同时,我心里总觉得 开很多药片有点不对劲
327	It felt like a mini failure because how is somebody well if they're taking six tablets a day?	感觉就像迷你失败了 因为如果有人每天服用六块药片 会怎么样?
328	Was there one particular patient that you met?	你见过一个病人吗?
329	There were two.	有两段
330	Two things happened, both to do with very powerful women.	发生了两件事, 都与非常强大的女人有关。
331	The first powerful	第一个强者
332	woman was a lady I'd known for over 10 years.	女人是我认识10多年的女人
333	She and her husband, I'd cared for them both.	她和她的丈夫, 我照顾他们两个。
334	They both had poorly controlled diabetes and they were both very heavy.	他们都有控制不良的糖尿病 而且都非常重
335	At the time,	当时,
336	I could monitor how compliant my patients were with their medication.	我可以监视我的病人是否服药
337	And if I'm to be truthful,	如果我说的是实话
338	in part, that was how I was paid.	部分地,这就是我的薪水。
339	So part of my payment was to do with all the patients having,	所以,我支付的一部分 与所有病人,
340	in this case, metformin, the most commonly used drug for type 2 diabetes.	在这种情况下,元霉素是2型糖尿病最常用的药物.
341	Part of your payment?	你那部分钱?
342	Yeah.	对
343	How would you mean?	怎么会这样?
344	Because the government approve of the fact that we give drugs that are needed for type 2 diabetes	因为政府同意我们提供2型糖尿病所需的药物
345	so that you're given a sort of quota where it's regarded as good practice that such a certain	这样你就可以得到某种配额 如果它被认为是好的做法
346	percentage of your patients will be on metformin.	您的病人中, 百分比将使用元素。
347	What?	你说什么?
348	Yeah, it's true.	是的,这是真的。
349	So is it fair to say that you were somewhat incentivized to give people metformin?	所以,你是否应该说,你得到了一些激励 给人们元素?
350	Yes, that would be true.	是的,这是真的。
351	But I think we should also be fair to say that the body of evidence	但我认为我们也应该公平地说 证据
352	at the time would say that it's good practice to give metformin to people with type 2 diabetes.	那时会说给2型糖尿病患者以元素是好的做法.
353	And conversely, poor practice not to use metformin, but we'll develop that.	反之,不使用元素的做法很差, 但我们会发展它。
354	So the backdrop is we're	所以背景是我们
355	monitoring the patients who stop taking their metformin because that is number one,	监测那些停止服用元素的病人 因为那是第一
356	poor practice, and number two actually costs me.	练得不好,第二要花我的钱
357	So I wrote to the person,	所以我写信给那个人,
358	dear Mrs. So-and-so, I'm concerned that you don't seem to be taking your metformin.	亲爱的So -and -so太太 我很担心你似乎没有接受你的元素
359	Please make an appointment with me at your earliest convenience.	请尽早约我
360	Very British, very polite.	非常英国,非常礼貌。
361	Anyway, nothing prepared me for what was going to happen that	总之,我还没准备好面对 会发生什么
362	and it's changed my entire life on that point.	这改变了我的一生
363	So the lady, let's call her Mrs. Jones.	那么,女士,让我们叫她琼斯夫人。
364	That wasn't her name.	这不是她的名字。
365	She marches in and she said to me, you think you're going to tell me	她走进来对我说 你觉得你会告诉我
366	off, don't you, Dr. Unwin?	关闭,不是吗, Unwin博士?
367	Well, I've got news for you.	我有消息要告诉你
368	I'm going to tell you off.	我会告诉你关闭。
369	I was scared.	我吓坏了。
370	Like what's going on?	喜欢发生了什么事?
371	She's never been like this before.	她从来没有这样过
372	She was a polite person.	她是一个有礼貌的人。
373	Anyway, she went on to explain.	总之 她继续解释
374	She said, when you do my blood tests,	她说,当你做我的血液检测,
375	you will find that my blood glucose is completely normal despite not taking your metformin.	你会发现,我的血糖是完全正常的 尽管没有服用你的元素。
376	And she said, I'm wondering if you're actually qualified as a doctor because in the last 10	她说 我想知道你是否真的有资格当医生 因为在过去10年里
377	years, did you ever once tell me that bread was sugar or breakfast cereals were sugar?	几年来,你有没有说过面包是糖 还是早餐麦片是糖?
378	I had to learn online that bread is sugar, that rice is sugar, that breakfast cereals are sugar.	我不得不在网上学习面包是糖,大米是糖,早餐麦片是糖。
379	And when I cut those foods, I don't need your metformin now.	当我切掉那些食物时,我不需要你的元素
380	And then she made it worse.	然后她把事情弄得更糟了
381	
382	said, this is schoolboy biology.	说,这是学生生物学。
383	You should have learned that when you were 16.	你16岁时就该知道
384	I was dead scared	我吓死了
385	because you know, complaints as a GP, it's really bad.	因为你知道,投诉作为一个GP, 它真的很糟糕。
386	They're gone for years and years.	他们走了好几年了
387	But mainly I was scared because every word she said was true.	但主要是我害怕 因为她说的每一句话都是真的
388	And one thing I had learned about	我学到一件事
389	when you're an older doctor is you've got to listen to people properly.	当你是年长的医生时 你得好好听别人的话
390	If they're complaining,	如果他们在抱怨,
391	don't deny it.	不要否认。
392	Don't defend yourself.	别自辩.
393	Take it.	拿着
394	So I said, okay, I've got, I want to learn what you,	所以我说,好吧,我有, 我想学习你,
395	you know, if this is true, will you meet me again?	你知道,如果这是真的, 你会再次见到我吗?
396	Let's do the blood test.	做血检吧
397	So we did the blood test.	所以我们做了血液检测。
398	It was true.	这是真的。
399	It was the first case of drug-free type 2 diabetes I'd ever seen.	这是我见过的第一个无毒品2型糖尿病病例.
400	I'd never seen a	我从未见过
401	single case in 25 years where people came off medication.	25年的单人病例 人们用药。
402	I was fascinated because she'd done	我迷上她是因为她做了
403	it like a miracle.	就像奇迹一样
404	But there was another detail I just share with you.	但还有另一个细节我刚刚告诉你。
405	She was one of 40,000 people	她是四万人中的一个
406	online learning from each other how to do it.	网上互相学习如何做.
407	And when I looked, they were being rubbished	当我看着,他们被垃圾
408	by the healthcare professionals.	由医疗专业人员。
409	So people like me were telling them you'll die.	所以像我这样的人 告诉他们你会死的
410	What you're doing	你们在做什么?
411	is dangerous.	危险
412	And I was ashamed, really ashamed.	我感到羞愧,真的很惭愧。
413	And it's complete coincidence.	这是完全巧合。
414	But in the same	但还是一样
415	month, we have to introduce my wife, Jen.	一个月,我们必须介绍我的妻子,珍。
416	Is there a photo?	有照片吗?
417	Come on, let's see Jen.	来吧,让我们看看仁。
418	This is Jen.	这是珍。
419	Oh, she's probably the cleverest woman in the world.	她可能是世界上最聪明的女人
420	She's so clever.	她真聪明
421	I love that	我喜欢
422	woman.	妇人.
423	So Jen, so her back, she is a clinical health psychologist, and she specializes, she's	所以Jen 她的背部是个临床健康心理学家 她专门研究
424	fascinated by the role of hope in disease and the difference it can make.	着迷于希望在疾病中的作用和它所能产生的区别.
425	And she spent her life	她度过了一生
426	researching the difference that hope makes to clinical outcomes.	研究希望对临床结果的影响。
427	So it just so happened	事情就这样发生了
428	that she was in a supermarket and she saw a discounted diet book.	她在超市里看到一本减价的减肥书
429	That one, that's the book.	那个,就是这本书。
430	Escape the Diet Trail by Dr. John Briffa.	约翰·布里法博士的《饮食障碍》
431	Yeah, Dr. John Briffa.	是的,约翰·布里法博士。
432	What a lovely guy.	多么可爱的家伙。
433	So Jen bought that book just around the time I'm telling her about this patient.	Jen在我告诉她这个病人的时候买了这本书
434	So she said,	所以她说,
435	have to read this book about a low carbohydrate approach to insulin resistance to type two	必须读这本书 关于低碳水化合物的方法 胰岛素抗二型
436	diabetes.	糖尿病
437	And in the book, everything that my patient had told me was there.	在书里,我的病人告诉我的一切都在那里。
438	But it was done	但已经办好了
439	in a medical way.	在医学上。
440	And I understood.	我理解这一点。
441	She said, David, why are you sort of failing?	她说,大卫,你为什么失败?
442	Why don't you	为什么不呢?
443	do one thing before you retire?	在你退休前做一件事吗?
444	Why can't you do a cheerful, something you really believe in?	为什么你不能做一个快乐的, 你真正相信的东西?
445	Why don't you have a go at this low carb?	你何不试试这个低的碳化物?
446	Yourself?	你自己吗?
447	Yeah.	对
448	She said, why don't you and me go on this diet, see if some patients would volunteer and	她说,为什么不你和我去 饮食,看看一些病人会自愿和
449	do it with us.	和我们一起做
450	And I mentioned it to the partners and they said no.	我告诉合伙人说不行
451	These are other doctors.	他们是其他医生。
452	So I'm a senior partner.	所以我是资深合伙人
453	I'm supposedly the boss.	我应该是老板
454	But at the time, low carb was not respectable.	但是在当时,低碳化物是不值得尊重的.
455	And they didn't like it.	他们不喜欢这样
456	And they said, we don't want you to do this.	他们说,我们不希望你这样做。
457	And partly because they said,	部分原因是他们说,
458	well, how is that a good use of the resources of the practice?	那么,如何很好地利用这种做法的资源?
459	Because if you're doing this,	因为如果你这样做,
460	David, maybe you're not treating chest infections or other things.	大卫,也许你没有治疗 胸部感染或其他事情。
461	And there's pressure on the health	健康受到压力
462	service.	服务。
463	So this felt a bit, they felt it was a bit self-indulgent.	所以,这感觉有点, 他们觉得这有点自负。
464	So I go back to my wife and	所以我回到我妻子身边
465	said, the partners say no.	说,合伙人说不。
466	And she said, I'll tell you what we're going to do.	她说,我会告诉你 我们该怎么办。
467	We're both going to	我们两个都要
468	work for free and we'll do it.	免费工作,我们会做到这一点。
469	Why don't we do this in our own time in an evening when the practice	我们何不自己在晚上练习的时候做呢
470	no resources.	无资源。
471	So that's exactly what we did.	这就是我们所做的。
472	We found 18 volunteers who were interested	我们发现18个志愿者感兴趣
473	amongst the patients.	在病人中间
474	And then Jen and I, so that was 20 of us, we started meeting every Monday	然后Jen和我 也就是我们中的20个人 我们每周一开始见面
475	night talking about low carb learning.	晚上谈论低碳化物学习。
476	How do you cook stuff?	你怎么煮东西?
477	How do you do it?	如何是道. 师曰.
478	We did it together.	我们一起做的
479	And one of the nurses was so excited.	其中一个护士很兴奋
480	Heather is her name.	希瑟是她的名字。
481	Let's give her a thumbs up to Heather.	让我们给她一个拇指上希瑟。
482	Heather said, I'll work for free.	希瑟说,我会免费工作。
483	I'll help you.	我来帮你
484	I'd love to do this.	我很乐意这样做。
485	I want to believe in what I	我想相信自己所说的话
486	do.	说吧
487	And then the magic begins the results.	然后魔法开始结果。
488	I couldn't believe it.	难以置信
489	I could not, you know,	我无法,你知道,
490	I'd never seen anything like it.	我从未见过这样的事情
491	And the first thing, the first thing I saw was the liver function	第一件事,我看到的第一件事是肝功能
492	improving.	改进。
493	You see, cause I'm doing blood tests.	你看,因为我在做血液测试。
494	Cause I know I'm doing something weird.	因为我知道我在做怪事
495	I'm doing	и暗
496	something that I would be criticized for.	我会被批评的
497	So if you're going to do a weird thing, you need to	所以,如果你要做一个奇怪的事情, 你需要
498	measure stuff.	测量东西。
499	You can't, you know, these are patients.	你不能,你知道,他们是病人。
500	So you can't just experiment and not	所以你不能只是实验和不
501	be, am I doing harm?	我是在伤害我吗?
502	What's happening?	发生什么事了?
503	What's happening to the cholesterol and the lipid	胆固醇和脂质怎么了?
504	profiles?	档案?
505	So I was monitoring stuff really closely.	所以我非常密切地监视着这些东西。
506	The liver function though, Steven,	肝功能虽然,史蒂文,
507	I've got people who I thought they were drinking alcohol and I thought the liver problem was due	我有的人,我以为他们喝酒,我觉得肝脏有问题
508	to alcohol and they'd had abnormal liver function for 10 years.	他们的肝功能有10年的异常
509	And suddenly within weeks,	几周内突然间
510	the liver function was improving often by a third of 50%.	肝功能经常改善50%。
511	I was so excited.	我太兴奋了
512	Can you imagine I'm	你能想象我吗?
513	sitting there and the laboratory results are coming in and they're like, wow.	坐在那 实验室结果出来了 他们就像,哇。
514	And then another and	然后另一个
515	another.	另一个
516	So that was the first thing.	所以这是第一件事。
517	Then the weight.	然后是重量。
518	So we're all meeting every Monday night	所以我们每个星期一晚上都要见面
519	and we got the scales and everybody gets weighed every Monday night	我们得到了天平,每个人都得到体重 每个星期一晚上
520	and the weight started falling off people.	体重开始下降
521	It really did.	痷
522	And then all sorts of other	还有其他的
523	weird stuff started happening.	奇怪的事情开始发生。
524	Some of which I couldn't make sense of for years.	有些是多年来我无法理解的
525	The first one	第一个
526	was people said, are you hungry?	有人说,你饿了吗?
527	Cause I'm not.	因为我不是。
528	And they started saying things like,	他们开始说,
529	do you have to eat breakfast?	你要吃早餐吗?
530	And I also, I wasn't hungry.	我也不饿
531	I wasn't hungry.	我不饿
532	They were telling me the	他们告诉我
533	truth.	事实
534	Cause I was experiencing this with them.	因为我正和他们一起经历这个
535	Why are we not hungry?	为什么我们不饿?
536	That's so odd.	这太奇怪了
537	And I was	我当时
538	starting, not bothering with breakfast.	开始,不要打扰早餐。
539	So I didn't eat it.	所以我没有吃它。
540	You don't have to have it.	你不必拥有它。
541	And my belly	还有我的肚子
542	went away.	离开了。
543	Next thing was I noticed when I stood up from my desk, I felt dizzy, weird.	接下来的事是我从桌子上站起来时注意到的,我觉得头晕,很奇怪.
544	Now I hadn't	现在我没有
545	told anybody, but I had moderate high blood pressure for years, but I didn't like to be a	告诉任何人,但我有 中度高血压多年, 但我不喜欢成为一个
546	patient.	耐心点
547	So I never went to a doctor.	所以我从来没有去看医生。
548	I just put my head in the sand.	我只是把我的头在沙子里。
549	So I had high blood pressure	所以我有高血压
550	for years.	几年来
551	When I took my blood pressure, it was low normal.	当我服用我的血压, 这是低正常的。
552	Why?	为什么?
553	I didn't know.	иぃ笵
554	But on the patients	但对于病人
555	as well, I'm doing that as well.	我也一样
556	I'm measuring all the blood pressure and it's improving.	我测量所有的血压,它正在改善。
557	So it's	所以这是
558	getting weirder and weirder.	越来越奇怪了
559	Liver function improving, weight going down, blood pressure	肝功能改善,体重下降,血压下降
560	improving.	改进。
561	In those days we were, the blood test that we did was the thing called a hemoglobin A1C.	在那些时候,我们做的血液测试 叫做血红蛋白A1C
562	The A1C in America, this is the average sugariness of your blood for the preceding three months.	美国的A1C,这是你之前三个月的平均血糖度.
563	So the results take a while.	所以结果需要一段时间。
564	But then when the hemoglobin A1C came in, there it was,	但是当血红蛋白A1C出现时,它就在那里,
565	we were getting really spectacular improvements in average blood sugar.	我们的血糖平均含量有了很大的提高
566	And that's kind of how	就是这样
567	it began.	它开始。
568	So that's 2013.	所以这是2013年。
569	So that's 13 years ago.	这已经是13年前的事了
570	And the rest is history, but that I was	剩下的是历史,但我曾经
571	completely blown away.	完全被炸飞了。
572	And I was full of curiosity about all these other things.	我对所有这些事情充满好奇心。
573	And how was it?	怎么样?
574	Why were these things improving?	为什么这些东西会改善?
575	So in those 13 years, how has your fitness, your health changed?	那么在这13年里 你的身体状况和身体都有什么变化?
576	My mental powers were much greater.	我的精神力量更强大
577	I could concentrate better.	我可以更专心
578	I wasn't fretty.	我没有烦恼。
579	So I noticed	所以,我注意到
580	that.	那个
581	The next thing I noticed was I needed a lot less sleep.	接下来我注意到的是 我需要少睡一觉
582	So yeah, in the beginning,	所以在开始的时候
583	I used to have to have a little sleep on my doctor's couch every lunchtime.	我以前每次午餐都要睡在医生的沙发上
584	So I was senior partner.	所以我是高级合伙人。
585	So you press, do not disturb.	所以,你按,不要打扰。
586	And you put the curtains round and have	你把窗帘圆 并有
587	a little nap on my own couch for 20 minutes.	在自己的沙发上睡两十分钟
588	It was the only way I could get through the day.	这是我度过今天的唯一方法
589	I didn't need that nap anymore.	我不再需要那个小睡了
590	I was less sleepy.	我比较不困。
591	I needed an hour's less sleep a day.	我需要一个小时 少睡觉一天。
592	I could think better.	我可以考虑得更好
593	I could cope with the same problems.	我可以处理同样的问题。
594	And this is so weird.	这太奇怪了
595	Mentally, I was stronger.	在精神上,我更强壮
596	It was like being a younger man.	这就像一个年轻的男人。
597	I think you have a sense of	我觉得你有感觉
598	mental horsepower.	精神马力.
599	Going back to the top of this conversation, you talked about how everybody	回到谈话的顶端,你谈到大家
600	listening right now has a variety of different health futures.	听着,现在有各种 不同的健康未来。
601	And which health future they	以及他们未来的健康
602	end up in is going to be determined by the everyday decisions they make.	归根结底要由他们每天的决定来决定
603	So I want to	所以我想这样
604	really zoom in on some of those everyday decisions.	真正放大一些 这些日常的决定。
605	We talked about you and your biscuits.	我们谈过你和你的饼干
606	And at the	还有...
607	time you said you were probably quite sedentary as a doctor, sitting in a chair, patients coming	你说你可能很固执 作为医生,坐在椅子上,病人来了
608	in.	进去
609	You weren't doing exercise?	你不是在锻炼吗?
610	No, I didn't fundamentally believe it would make that much	不,我根本不相信会这样
611	difference.	差别。
612	And this is such a great point, a really great point.	这一点非常伟大,非常伟大。
613	So let's think about weight	所以,让我们想想重量
614	loss.	损失。
615	So I would give advice on weight loss to my patients.	所以我会建议我的病人减肥
616	And I would say eat less and move more.	我会说少吃多动
617	And I'd even sometimes say that Belson thing.	我有时甚至会说贝尔森的事
618	You know the no fat people came out of Belson.	你知道没有胖子 从贝尔森。
619	I've never heard that before.	我从来没有听说过。
620	But it's a horrible thing to say to a patient, isn't it?	但对病人说这话太可怕了 不是吗?
621	What's Belson?	什么是贝尔森?
622	Well, that's in World War Two where they all starved.	那是二战时他们都饿死的地方
623	So the point is you're saying to	重点是你的意思是
624	somebody with an obesity problem.	有肥胖问题的人
625	Yes, you're blaming them.	是的,你责怪他们。
626	That's exactly the point.	这正是重点。
627	And	还有
628	that's what I did.	这就是我所做的。
629	And it's worse than that because I give them that advice and it just about never	这比这更糟,因为我给他们的建议, 它只是从来没有
630	works.	工作时
631	I did a horrible thing.	我做了一件可怕的事情。
632	I used to say to them, right, so why don't you just have two	我常对他们说,对,所以你为什么不只有两个?
633	tablespoons of Albran a day.	阿尔布兰的桌子一天。
634	Oh, breakfast cereal.	哦,早餐麦片。
635	Yeah, with skim milk.	是的,有鲜奶。
636	And I would advise a few	我会建议一些
637	multivitamins and a couple of pints of skimmed milk a day.	多维塔明和一对夫妇品脱 牛奶一天。
638	That was my advice.	这是我的建议。
639	And then when	然后当
640	it didn't work, who do you think I blamed?	没用的,你以为我怪谁?
641	Yeah.	对
642	And this was all part of my epiphany.	这都是我觉悟的一部分。
643	I never joined the dots that the failure was not theirs.	我从来没有加入 点,因为失败不是他们的。
644	It was mine.	这是我的。
645	And that's horrible,	这是可怕的,
646	isn't it?	是吗?
647	Imagine 25 years of I was blaming patients for their failure to lose weight.	想象一下25年来我一直责怪病人没有减肥。
648	And it was my failure because I didn't give them advice that worked.	因为我没有给他们建议,所以我失败了。
649	And if you keep giving the	如果你继续给
650	same advice to people and it doesn't work, shouldn't I have questioned?	给人们的同样建议 没用的,我不该质疑吗?
651	But is that happening	但是这是真的
652	in society overall?	在整个社会?
653	How are we doing?	怎么样?
654	How are we doing with health?	我们的健康怎么样?
655	How's it going?	怎么样?
656	It's a disaster,	这是一个灾难,
657	isn't it?	是吗?
658	So we need to do something different.	所以我们需要做一些不同的事情。
659	But for me, for 25 years, I did not believe that	但对我来说,25年来,我不相信
660	lifestyle was key.	生活方式是关键。
661	And now I do.	现在我知道了
662	And that's why I didn't think that the biscuits made that much	这就是为什么我不认为 饼干做这么多
663	difference.	差别。
664	Obviously, I knew basic nutrition.	显然,我知道基本营养。
665	So I made sure there's protein and there's iron and	所以我确保有蛋白质和铁
666	I fundamentally believed that drugs is what I should be using, medication, and that lifestyle	我从根本上认为,药物是 我应该使用,药物,和生活方式
667	was a sort of add on.	某种程度上是一种添加。
668	Isn't that terrible?	这不可怕吗?
669	I think this is so important because it really gets to	我觉得这很重要 因为真的
670	what I believe the average person thinks as well.	我相信普通人也这么想
671	Yeah.	对
672	And we were talking before	我们以前也谈过
673	we started recording about some of my friends.	我们开始记录我的一些朋友。
674	There's two friends I mentioned.	我提到了两个朋友
675	One of them	其中一个
676	is a very, very successful businessman.	是一个非常非常成功的商人。
677	Everybody knows who this person is.	大家都知道这个人是谁
678	And they asked me this	他们问我这个
679	weekend, is pizza healthy?	周末披萨健康吗?
680	And I just couldn't believe it.	我简直不敢相信
681	Because they were trying to choose	因为他们试图选择
682	between, they usually have a big 12 inch pizza for lunch.	通常午餐吃大12英寸的披萨
683	And he was asking me, what's healthier,	他问我,什么是健康的,
684	Stephen?	史蒂芬吗?
685	Nando's chicken or this 12 inch pizza he was going to get.	南多的鸡肉,或这12英寸披萨,他要去得到。
686	And I literally looked at him	我看着他
687	like I was looking at a ghost.	就像我在看鬼一样
688	I was like, are you winding me up?	我当时想,你把我整成这样吗?
689	And he was genuinely serious.	他是认真的
690	He's almost 60 years old now.	他现在差不多60岁了
691	And he doesn't know if a chicken breast is healthier than a 12 inch	他不知道鸡胸是否比12英寸更健康
692	pizza.	披萨。
693	And the other example that I mentioned to you before we started recording is a very famous	在开始录制之前 我提到的另一个例子 是一个非常著名的
694	Premier League football superstar legend who you would assume had gone through those sort of 15,	总理联赛足球超级明星传奇 谁你认为已经经历了 那种15,
695	20 years of being an academy player and then a pro athlete knows what has sugar in and what doesn't.	当了20年的学院选手,然后是职业运动员 知道什么有糖,什么没有糖。
696	And he was asking me, is a big spaghetti carbonara, is that healthy?	他问我,是大意大利面 碳,是健康的吗?
697	Is that health food?	那是健康食品吗?
698	Because he said to me during his football years, they were told always to carb load.	因为他在橄榄球年代对我说, 他们总是被告知要装满卡布.
699	And again, this, it gave me a huge amount of empathy because it made me realise how,	再说一遍,它给了我大量的同情 因为它让我意识到,
700	even though there's podcasts like this where we talk so much about health, and even though	虽然有这样的播客 我们经常谈论健康, 尽管
701	there's the internet now, this information is not getting through to the average person for some	现在有互联网了,这个信息 并没有得到普通人的一些
702	reason.	理由,我说,
703	And they too, I believe, think exactly what you just said.	我相信他们也想清楚你刚才说的话
704	But health is this sort of	但健康是这种
705	accessory where my fate is determined anyway.	我的命运归附的地方
706	And if I do this health stuff, which is a bit	如果我做这种健康的东西, 这是有点
707	of an inconvenience because these Percy pigs taste great, or these candies taste great,	因为Percy猪的味道很好 或者这些糖果的味道很好
708	then I might be able to look a little bit better, a little bit more aesthetically pleasing,	然后,我也许可以看起来更好一点, 一点点的美学取悦,
709	but my fate is determined.	但我的命运已定
710	The simple point here in nutrition,	简单的营养问题
711	we're not teaching it.	我们没有教它。
712	So there's only three macronutrients.	因此只有三个宏观营养素.
713	There's only protein, fats and	只有蛋白质,脂肪和
714	carbohydrate.	碳水化合物。
715	And yet your friends there haven't even got the three macronutrients,	但你的朋友连三个大营养素都没有
716	and they are successful, intelligent people.	他们是成功的,聪明的人。
717	So somewhere we're going badly wrong, aren't we?	所以,我们要去一个非常错误的地方,不是吗?
718	Someone came in and pitched a fruit snack business, and it's basically dried out fruit pieces.	有人进来做了个水果零食生意 基本上都干了水果
719	I'm loving this already.	我很喜欢这个了
720	I looked at the back and it said,	我看着后面说,
721	in the range of 60 to 70 percent sugar, because what they've done is they've taken exotic fruits	在60%到70%的糖量之间, 因为他们所做的就是 收获异国水果
722	like mangoes, dried them out.	像芒果一样,干干它们。
723	And now you have this little chip, which is this piece of mango,	现在你有了这个小芯片 这是芒果的一块
724	60, 70 percent sugar.	60,70%的糖类。
725	So I'm looking at the back of this thing thinking,	所以,我看着这个东西的后面 想,
726	this is candy.	这是糖果。
727	This is basically candy.	这基本上是糖果。
728	Thank you.	谢谢
729	But I'm looking around and every, because it uses the word fruit,	但我四处看看 因为它用的是水果这个词
730	people have this sort of halo assumption that if the word fruit is on it,	人们有这种光环假设 如果果子字在上面,
731	it'll sell.	它会卖。
732	And also it's a sort of who cares about the consequence,	也是一种谁在乎后果,
733	but we'll make a pile of money selling dried up fruit.	但我们会赚一大堆钱卖干果
734	And they miss what you read on the back.	他们想念你背面的书
735	I was like, this is not healthy.	我当时想,这不健康。
736	How's that?	怎么样?
737	You know, what if somebody	你知道,如果有人
738	had type two that what for kids is we'll just give them.	给孩子的就是他们
739	Yeah.	对
740	And you've touched	你触动了
741	another thing about what's going wrong.	还有一件事情是出了问题
742	So when we look at my practice and this epidemic,	当我们看我的练习和这个流行病时
743	and really, as I've said already, it's not an epidemic.	而且,真的,我已经说过, 这不是流行病。
744	It's a pandemic.	是大流行.
745	It's everywhere.	处处有.
746	I go all over the world and obesity, type two diabetes, poor metabolic health is in,	我遍及世界各地,肥胖, 第二类糖尿病, 糟糕的代谢健康在,
747	it's everywhere.	到处都是
748	It's everywhere.	处处有.
749	And I think one of the things touching on what you just said	我认为其中一件事情 触及你刚才说的话
750	is so you wake up and you have your cereals for breakfast, which we have some cereals there.	所以,你醒来,你有你的麦片早餐, 我们有一些麦片在那里。
751	And then you'll have, why don't you have a big glass of fresh orange juice as well?	然后,你会有, 你为什么不有一大杯 新鲜的橙汁?
752	Great idea.	好点子
753	And then, okay, that's your breakfast.	然后,好吧,这是你的早餐。
754	But then on the way in, you have a little snack,	但是,然后在路上, 你有一个小吃,
755	and people do.	和人们做的。
756	They buy a bar or some crisps or something like that.	他们买了个酒吧或一些脆饼之类的
757	And then even at school,	然后,即使在学校,
758	they might get a muffin mid-morning, fire enough.	他们可能得到一个松饼 中上午,足够的火。
759	They might then have an apple.	他们可能会有一个苹果。
760	At lunchtime, you're going to have some sandwiches.	在午餐时间,你会有一些三明治。
761	And then you've eaten your sandwich,	然后,你吃了你的三明治,
762	so you'll, I don't know, you might have a cake or something or some ice cream.	所以你会,我不知道, 你可能有一个蛋糕什么的 或者一些冰淇淋。
763	Then you'll go home	然后你会回家
764	and then it's time for maybe your chips or your pizza.	然后是时候 可能你的筹码或你的披萨。
765	What you've actually done is have sugar,	你实际上所做的就是吃糖
766	with your sugar, with your sugar, sugar, sugar, sugar, sugar all day long.	用你的糖,用你的糖,糖,糖,糖,糖一整天。
767	There's hardly any	没有
768	protein going back then to those macros.	蛋白质回到那些宏。
769	Where was the protein to grow you?	你的蛋白质在哪里生长?
770	You know, and that's the thing that that's changed over time that we are the snacking.	你知道,这是随着时间的流逝而改变的东西 我们就是小吃。
771	So I've come across a lot of young people and their mother is saying, I can't get him to eat	我遇到很多年轻人 他们的母亲说,我不能让他吃东西
772	any proper food.	任何合适的食物。
773	He just eats snacks all day long and he won't, I can't, they can't get protein in	他整天吃点心 他不会,我不能,他们不能得到蛋白质
774	them.	他们。
775	And some of them are actually thin kids.	其中一些人其实是瘦小的孩子。
776	They're not all fat.	他们不全是胖子。
777	Let's talk about what you just said there.	我们谈谈你刚才说的话
778	And we can walk through the day using the food we have	我们可以用我们的食物走过一天
779	on this table.	在这张桌子上。
780	Now I just want to caution that we do have some people that are probably out walking	现在我想提醒一下 我们确实有一些人 可能正在散步
781	their dog listening and can't see.	他们的狗听不见。
782	So we're going to have to do a bit of a voiceover as to what's	因此,我们得做一点 语音对于什么
783	going on.	继续
784	But you said wake up in the morning, you have your cereal.	但你说早上醒过来,你吃麦片
785	Now cereal growing up,	现在麦片长大了
786	I thought, was a health food.	我以为是健康食品
787	Me too.	我也一样。
788	Yeah.	对
789	Me too.	我也一样。
790	How much sugar is in the average standard bowl of, let's say, frosted cereal?	平均标准碗里有多少糖 比如说 冰冻的谷物?
791	Well, we can do this different ways, Stephen.	好吧,我们可以这样做 不同的方式,斯蒂芬。
792	This is actually like a test for you laid out here.	这就像一个测试你在这里。
793	Oh gosh, is that for me?	哦,天哪,那是给我的吗?
794	Yeah.	对
795	This is a test for you and I'll describe it.	这是对你的一个测试,我会描述它。
796	So what you've got, you've got a bowl of,	所以,你得到了什么, 你有一碗,
797	we'll call them, they're cornflakes.	我们会打电话给他们,他们是玉米片。
798	Then you've got a potato, a baked potato.	然后,你有一个土豆,一个烤土豆。
799	It isn't baked yet,	还没烤熟呢
800	but you could bake it if you want.	但你可以烤它,如果你想的话。
801	You've got 150 grams and this is boiled rice.	你有150克,这是煮饭
802	故不干 dry.
803	it's boiled rice.	这是煮饭。
804	You've got a very ripe banana and at the end there, you've got a delicious	你有一个非常成熟的香蕉 在最后,你有一个美味的
805	looking chocolate bar.	看着巧克力棒。
806	So you've got there some cubes of sugar and this is the test bit, you see,	所以,你得到了一些糖的立方体 这是测试点,你看,
807	as to how I'm going to give you, we'll score you in the end.	至于我如何给你,我们最后会给你打分.
808	So what I'd like you to do is consider	所以我希望你考虑一下
809	these relatively and each of those cubes of sugar represents a four gram teaspoon of sugar.	相对而言,这些糖的每个立方体 代表四克的糖
810	So if you could now just go along these and put beside each food what you believe to be the	所以,如果你现在可以 沿着这些 并放在每一个食物旁边 你相信是什么
811	equivalent in terms of teaspoons of sugar and then I'll give you a score and see how you do.	等於糖的茶匙 然后我给你一个分数 看看你怎么样
812	Those are the answers.	这就是答案。
813	So I'm going to turn it down so you don't cheat.	所以我要小声点,这样你才不会作弊
814	Okay.	摆
815	So I'm going to score them as I would have thought two years ago.	所以我要按照两年前的预想来评分
816	Thank you.	谢谢
817	Yes.	对
818	Because two years, I've interviewed a lot of experts.	因为两年来,我采访了许多专家.
819	So I'm generally quite shocked by all	所以,我一般都相当震惊
820	these things, but I'm going to score them as I would have thought when I was 31 years old,	这些东西, 但我会得到它们 就像我31岁时所想的那样,
821	two years ago.	两年前
822	So yes, that's great.	所以,是的,这是伟大的。
823	Cereal, honestly.	谷物,说实话。
824	Yeah.	对
825	And there's no sugar on it.	亦无糖上.
826	It's not a sugared cereal.	这不是糖化的麦片。
827	It's just the dry flakes.	这只是干裂片。
828	I honestly didn't think there was sugar in that.	真没想到那里面有糖
829	So if you had pushed me, I would have.	所以,如果你推我,我会。
830	Well, give it one.	好吧,给它一个。
831	I'll give it one.	我给它一个。
832	Thank you.	谢谢
833	But I didn't think there was sugar in that one.	但我没想到那里面有糖
834	Again, a potato, I didn't think there was any sugar in a potato.	再说一遍,土豆,我没想到土豆里有糖
835	So even giving it one feels	所以即使给它一种感觉
836	like I'm lying because I didn't think there was sugar.	就像我在撒谎 因为我觉得没有糖
837	And I'll be honest, rice, I didn't	老实说,米饭,我没有
838	think there was any sugar in rice.	以为米饭里有糖
839	Okay.	摆
840	A banana, it tastes sweet.	香蕉,味道不错
841	So my brain would	所以我的大脑会
842	have said one.	说了一个
843	But this chocolate bar that's in front of me, I would have said, I'm going to say	但这个巧克力棒 在我的面前,我会说,我要说
844	two, two or I'm going to say three.	二,二或者我要说三。
845	I'm going to say three.	即说三谛.
846	I actually think it was two, but	其实我认为这是两个,但
847	that's how much sugar I would have thought was in all of these things here.	我本以为这些东西里面有那么多糖
848	Cereal, a potato,	谷物,马铃薯,
849	white rice, a banana and a chocolate bar.	白米 香蕉和巧克力条
850	To be fair, I still kind of do, but I know better.	公平地说,我还是有点, 但我更清楚。
851	So now I'm going to give you the correct figure.	现在我要给你正确的数字
852	Now, this is worked out from the glycemic load	现在,这是从 甘油负荷得到的
853	that we already discussed.	我们已经讨论过了
854	So I explained about the glycemic load.	所以我解释了关于甘油的负荷。
855	And then, so in clinical	然后,所以在临床
856	practice, I had a problem.	练习,我有一个问题。
857	My problem was in 10 minutes, trying to explain to you how you could	我的问题是10分钟后, 试图向你解释你如何
858	eat differently and why you should eat differently.	吃不同,为什么你应该吃不同。
859	And so I needed a way of quickly communicating	所以我需要一种快速沟通的方式
860	with children, with old people, with a teacher, the consequences of dietary choices.	有孩子,有老人,有老师, 饮食选择的后果。
861	So I came up	所以我来了
862	with a new idea, which was, why don't we represent the glycemic load?	有个新想法,就是,我们为什么不代表 甘油负荷?
863	And instead of using grams of	而不是使用克数
864	glucose, which nobody understands, and what's glucose anyway, instead of doing that, we redid	葡萄糖,没人会理解的, 葡萄糖是什么,反正, 而不是这样做,我们重新
865	calculations, redoing it for four grams teaspoons of sugar.	计算,重做为四克茶叶糖.
866	And that's my teaspoon of sugar	这是我的茶匙糖
867	equivalent system.	等同系统。
868	And I'm using that now to give you the correct answer.	我现在用这个给你正确的答案
869	Okay.	摆
870	Right.	对
871	So the corn	所以说玉米
872	flakes is one, two, four, five, six, seven and eight.	弹片是一、二、四、五、六、七、八
873	One, two, three, four, five, six, seven,	一,二,三,四,五,六,七,六,七,四,四,五,五,五,五,六,七
874	eight with no frosting, no frosting, no milk, nothing.	八以无霜,无霜,无乳,无 nothing.
875	The potato, obviously it depends on	土豆,显然它取决于
876	its size.	它的尺寸。
877	That's quite a big one.	这是相当大的。
878	So that one is one, two, three, four, and there's more.	故一者为一,二,三,四,有余.
879	Five, six is nine.	五,六为九.
880	There they go.	他们去那里。
881	Nine sugar cubes.	九糖方块.
882	Is that nine?	是九号吗?
883	Yeah.	对
884	Right.	对
885	留 rice米以续.
886	That chocolate bar is actually, you could do it for me,	巧克力棒其实是, 你可以为我做到这一点,
887	is seven and a half.	是七个半。
888	So you can give it seven.	故能给七.
889	Seven.	七门.
890	Now the banana depends on the size	现在香蕉要看大小了
891	and how ripe it is.	和它的成熟程度。
892	A ripe banana has more sugar in it, you probably know when you eat it.	成熟的香蕉里面有更多的糖, 你可能知道当你吃它。
893	But that, let's say that banana is quite a ripe one.	这么说吧 香蕉已经成熟了
894	It looks quite ripe.	它看起来相当成熟。
895	Let's say that's	这么说吧
896	six because it's a big banana.	6,因为它是一个大香蕉。
897	Okay.	摆
898	Then the final one, obviously it's going to be the killer,	然后最后的,很明显是凶手,
899	isn't it?	是吗?
900	I thought rice was healthy.	我以为米饭是健康的。
901	Well, I suppose it depends.	嗯,我想这取决于。
902	It was really healthy.	这真的很健康。
903	It depends.	这取决于。
904	So one, this is 150 grams of boiled rice.	第一,这是150克的煮米。
905	3,4,5,6,7,8,4,5,6,6,7,7,8,3,4,5,6,6,6,7,7,7,8,8,3,4,4,5,5,6,6,7,7,7,7,7,7,7,7,7,7,7,7,7,7,7,7,6,7,7,7,7,7,7,7,7,7,7,7,7,7,7,7,6,7,7,7,7,7,7,7,7,7,7,7,7,6,7,7,7,7,7,7,7,7,7,7,7,7,7,7,7,8,7,7,7,7,7,8,7,7,7,7,7,7,7,7,7,7,8,7,8,7,8,8,7,7,7,7,7,7,7,7,7,7,7,7,8
906	nine, and ten.	9,还有10。
907	So that's the winner.	故曰胜义.
908	And I would say that's the single fact around the world.	我想说这是全世界唯一的事实。
909	So	这么说
910	my teaspoon of sugar, there we are.	我的茶匙糖 我们到了
911	That's one of my teaspoon of sugar charts.	这是我的糖图之一。
912	So what you've got	所以,你有什么
913	is the food, the glycemic index, the serving size, and then the teaspoons of sugar there.	是食物,甘油指数, 服务大小, 然后是糖的茶液。
914	So this is available.	所以这是可用的。
915	The Public Health Collaboration is a charity I helped set up	公共卫生协作是我帮助成立的慈善机构
916	with Dr. Rangan Chatterjee 10 years ago.	十年前和兰根·查特吉博士在一起
917	It's our 10th anniversary tomorrow.	明天是我们十周年
918	These infographics,	这些图片,
919	they're actually far more than this.	他们实际上远不止于此。
920	There's seven more.	复有七门.
921	They're available in 35 languages.	它们以35种语言提供.
922	Volunteers have translated this to go all over the world.	志愿者们翻译了这本书,以遍及全世界。
923	It's not copyrighted.	它没有版权。
924	I want people	我要别人
925	to steal it, take it, use it.	来偷,拿,用
926	So the white rice fact, I would say, has astonished people all over	所以白米的事实,我要说, 震惊了所有的人
927	the world and led to me becoming far better known.	也让我更了解世界
928	What about orange juice?	橙汁怎么样?
929	A lot of parents,	很多家长,
930	including my parents, gave me orange juice.	包括我父母 给我橙汁
931	And I used to think that orange juice was a health	我以前觉得橙汁很健康
932	food.	饭食.
933	So I would literally, I'd go to the fridge, I'd get open the Sunny Delight or whatever it was,	所以我会从字面上说,我会去冰箱, 我会打开阳光之光或什么的,
934	(原始内容存档于2017-03-21). Sunny Delight.
935	And I would drink that.	我会喝这个。
936	I think I'm going to be strong and big and my body's going	我想我会变得强壮壮壮壮壮 身体会变大
937	to love me.	爱我。
938	Well, let's, so there's a lot of sugar in orange juice.	好吧,让我们,所以有很多糖 在橙汁。
939	So a lot of sugar in orange juice	橙汁里有很多糖
940	and you've taken away all of, once you take it from the fruit as it was meant to be and you juice it,	一旦你从果实中取走它 并取出果汁
941	the sugar hit is fast.	糖的点击速度很快
942	So what that does is if you think, if we go back to insulin again,	如果你觉得我们再回到胰岛素
943	so you drink the orange juice, your blood sugar goes up rapidly.	所以,你喝橙汁, 你的血糖迅速上升。
944	So your body responds rapidly	所以你的身体反应迅速
945	with insulin.	还有胰岛素
946	Then what happens?	然后会发生什么?
947	Your blood sugar falls, but then you're kind of hungry again.	你的血糖掉下来了 但你又饿了
948	And that's what happened to me with the biscuits, wasn't it?	饼干的事就发生在我身上,不是吗?
949	I ate biscuits,	我吃了饼干,
950	my blood sugar is up, then insulin comes in, heavy and slow, but too much.	我的血糖上升了,然后胰岛素进来, 沉重和缓慢,但太多。
951	Then I thought	后来我想
952	I was having a panic attack because I had no blood sugar.	我惊慌失措 因为我没有血糖
953	And what's the answer to that?	且道个甚么解.
954	More biscuits	再来点饼干
955	and round you go, round.	转过来,转过来
956	And that's how, without thinking you'd start the day, starting the day	就是这样,没有想到你会开始一天,开始一天
957	with a sugary breakfast without enough protein in it is driving hunger.	有糖味的早餐 没有足够的蛋白质 正在驱动饥饿。
958	And then you wonder why	然后你想知道为什么
959	you're ravenously hungry at 10 o'clock.	10点你饿死了
960	There was a few others that shocked me.	还有几个人让我震惊
961	One of them was,	其中一个是,
962	I was in Peru and obviously Peru is quite famous for chocolate because of the cocoa and all that	我当时在秘鲁,显然秘鲁 以巧克力闻名,因为可可和所有这一切
963	stuff.	东西。
964	And so we went to a chocolate making class and he told us to make dark chocolate,	然后我们去了一个巧克力制作班 他让我们做黑巧克力
965	normal chocolate, and then white chocolate.	普通巧克力,然后是白色巧克力。
966	And when I made the white chocolate, this guy got me	当我做白巧克力时,这家伙得到了我
967	this big glass cylinder and he goes, here's some white sugar.	这个大玻璃瓶,他走了,这里有一些白糖。
968	He goes, pour it in.	他去,倒进去。
969	So I get it and	所以,我明白了这一点
970	he goes, no, no, no, no, my friend, pour it in.	他去,不,不,不,不,我的朋友,倒进去。
971	And I pour it and pour it and pour it and pour	我倒下 倒下 倒下
972	灌之而 pour,灌之而 pour.
973	And I'm not kidding you.	我不是在开玩笑。
974	I feel like, and I have to check	我觉得,我必须检查
975	the facts here.	这里的事实。
976	So community, you know, me on the screen, I feel like I poured into this huge glass	所以社区,你知道,我在屏幕上, 我觉得我倒在这个巨大的玻璃
977	cylinder.	圆柱.
978	Yeah.	对
979	80% of white sugar.	白糖八成(变种).
980	Yes.	对
981	And then it's true.	然则实相.
982	Yeah.	对
983	And then he said, put some syrup	然后他说,放点糖浆
984	in.	进去
985	Oh, what?	或
986	This is, this is white sugar.	这是白糖
987	It was like some syrupy stuff, some oil stuff.	这就像一些糖浆的东西, 一些石油的东西。
988	And I was like, so white sugar.	我很喜欢,所以白糖。
989	So white chocolate is like 80% white sugar.	所以白巧克力就像80%的白糖一样.
990	Yeah.	对
991	I've never eaten	我从来没有吃过
992	white chocolate since.	白巧克力从此。
993	Yeah.	对
994	That's so important.	这很重要
995	So that's really common that people say to me,	所以,这是很常见的 人们对我说,
996	I'm addicted to chocolate.	我对巧克力上瘾了
997	If you look at, if you actually look at how much sugar there is in milk	如果你看,如果你真的看看 牛奶里有多少糖
998	chocolate, you know, there's many teaspoons of sugar in milk chocolate.	巧克力,你知道, 牛奶巧克力里有很多糖茶
999	If you eat 90% dark	如果你吃九成黑的话
1000	chocolate, there's only about two teaspoons of sugar in a bar.	巧克力,酒吧里只有两杯糖
1001	And what you find with the	还有你发现的
1002	chocoholics is I say, well, if you're addicted to chocolate, why don't you get a bigger hit and have	巧克力是我说的,嗯,如果你对巧克力上瘾, 你为什么不得到更大的打击并有
1003	the dark chocolate?	黑巧克力吗?
1004	And they say, oh, I couldn't eat that.	他们说,哦,我不能吃。
1005	It's too bitter.	太阴苦.
1006	What they're actually	他们其实是什么
1007	addicted to is the sugar.	上瘾的是糖
1008	So I've done that.	所以,我已经做到这一点。
1009	There is, for the folks at home, there is one	家里的人,有一个
1010	of these sugar infographics on chocolate, on that subject of chocolate, because I want people to	巧克力上的糖素 因为我要人们
1011	understand the consequences of what they do.	了解他们的行为的后果。
1012	So just to illustrate this, because I've just,	所以,只是为了说明这一点, 因为我刚刚,
1013	we've just looked up the stats.	我们刚刚查了一下数据
1014	I think this is, this is, this is what I saw.	我想这是,这是,这是我看到的。
1015	I've just looked	我刚刚看了
1016	up the facts to make sure one thing is true.	查清事实 确定一件事是真的
1017	When I made that bar of white chocolate in Peru,	当我在秘鲁做白巧克力时
1018	this was the total ingredients.	这是总成分。
1019	And this is how much sugar they asked me to put into it.	这就是他们要求我放多少糖。
1020	Blimey.	天呐
1021	I looked at it and thought, okay, so white chocolate is basically like 70 odd percent,	我看着它,想着, 好吧,所以白巧克力 基本上像70奇数,
1022	just pure white sugar.	只是纯白糖。
1023	And nobody knows.	没人知道
1024	Yes, exactly.	没错
1025	And the other one I've got to be in my bonnet about is smoothies.	而另一个我必须在我的帽子上 是滑石。
1026	Yes, I have one too.	是的,我也有一个。
1027	I thought smoothies were healthy.	我以为冰片是健康的。
1028	Yeah, no, they're the, you know, I'm on X or Twitter quite a lot.	是啊,不,他们是,你知道, 我在X或Twitter很多。
1029	And that's the kind of thing	这就是那种事情
1030	fills me with rage.	让我充满愤怒
1031	And I have to take a photo with like my look at the sugar.	我必须照张相 就像我看着糖一样
1032	Yeah, it fills me with rage.	是啊,它让我充满愤怒。
1033	I've got another thing.	我还有一件事
1034	This is fun.	这很有趣。
1035	I've got another.	我有另一个。
1036	I've got a	我有一个
1037	question.	问题。
1038	Right, Stephen, why don't we could take all the blood out of me, right?	好吧 Stephen 为什么我们不把血从我身上抽出来?
1039	There'd be five	会有五个
1040	liters of blood in me.	我体内有一升血迹
1041	Let's get it in a bucket.	以桶装之.
1042	All right, five liters of blood.	好吧,五升的血迹。
1043	How much sugar would be in that five liters of blood?	那五升血里会有多少糖?
1044	I have no idea.	我不知道,我还不知道
1045	It's an interesting question, isn't it?	这是一个有趣的问题,不是吗?
1046	Because it relates to the consequences of eating some	因为它涉及到 吃一些的后果
1047	of these things.	这些东西。
1048	So I would just like you to estimate.	所以我希望你能估计一下
1049	So if let's say my blood sugar is	所以,如果我们说我的血糖
1050	normal.	寻常.
1051	Yeah.	对
1052	If you have a normal blood sugar, I would like you to guess how much sugar is there	如果你有正常的血糖, 我希望你能猜到有多少糖
1053	in my entire blood system.	我的整个血液系统。
1054	One cup like this.	像这样的杯子
1055	Thank you.	谢谢
1056	No, the answer is this.	不,答案是这个。
1057	Let me show you.	让我告诉你。
1058	That is all there is.	就是这样
1059	You're joking.	你在开玩笑吧
1060	I am not.	我没有。
1061	And you see immediately.	你马上看到。
1062	One sugar cube.	一个糖方块。
1063	That's	这是
1064	if I have a banana and I have diabetes, there's too much sugar for me.	如果我有香蕉和糖尿病, 会有太多的糖给我。
1065	You see,	你知道吗?
1066	because glucose is number one vital, but number two toxic, if you have too much of it,	因为葡萄糖是头号关键 但头号有毒 如果你有太多
1067	the level of it in my blood is controlled minutely.	血液中的温度 被控制在瞬间
1068	It's controlled to this extent.	其控制至此.
1069	And I think that single fact, you didn't know that, did you?	我认为这个事实,你不知道,是吗?
1070	And it immediately shows you how	它立刻告诉你
1071	it's so easy to have more sugar than you actually need, given that insulin stops working.	由于胰岛素停止了工作 糖量比实际需要的要多
1072	So for me,	对我来说
1073	I've done an awful lot of this.	我做了很多这样的事
1074	So I monitor my blood sugar with a continuous glucose monitor,	所以我用连续的葡萄糖监测我的血糖
1075	and I get my blood sugar up on my phone so I can check at any time what my blood sugar is.	我把我的血糖放在手机上 这样我就可以随时检查我的血糖是什么
1076	And we'll do it in a minute and see.	且道一时作么生见.
1077	But you see, if I eat a banana, it doubles my blood sugar	但你知道,如果我吃一个香蕉, 它加倍我的血糖
1078	because I can't regulate my blood sugar.	因为我不能调节我的血糖。
1079	Because of the diabetes.	因为糖尿病
1080	Yeah.	对
1081	So a whole banana is far	所以整个香蕉都很远
1082	too much for me and will double my blood sugar.	对我来说太过份了 血糖会加倍
1083	Because you see, if I'm only supposed to have this	因为你知道,如果我只应该有这个
1084	much and I have that much, it's too much for me and I feel ill. You know, I go out into the world	我有很多钱 对我来说太过份了 我感到不舒服 你知道,我走出去的世界
1085	and I speak to the people that listen to the show and they're like taxi cab drivers.	我和那些听节目的人说话 他们就像出租车司机
1086	It's a lot of	这是很多
1087	taxi.	计程车
1088	I've got this bias towards thinking that everybody that listens is a taxi cab.	我有这种偏见 认为所有听话的人都是出租车
1089	I've got	我有一个
1090	bias towards thinking that everybody that listens is a taxi cab driver because I really only spend	偏好认为听话的人都是计程车司机 因为我只花
1091	my time in the office or in a taxi.	我在办公室或出租车的时间。
1092	So I get lots of feedback from these cab drivers and the average	我从这些出租车司机和普通人那里得到很多反馈
1093	person out there listening now, they don't know how to check if the food they are eating is good	外面的人听, 他们不知道如何检查 他们吃的食物是好的
1094	or not.	或无.
1095	Because the labels on these foods, I've got so obsessed by the marketing.	因为这些食品上的标签,我对营销很着迷.
1096	Yes.	对
1097	And, you	还有,你
1098	know, I was looking at this bag of sweets the other day and it said made with real fruit juice	我那天在看这包甜品 上面说是用果汁做的
1099	and they put it front and centre.	他们把它放在前面和中央。
1100	And I was almost tricked.	我差点被骗了
1101	So I can't imagine someone	所以我无法想象有人
1102	like me who doesn't spend, I can't imagine someone who doesn't spend their time interviewing health	像我这样的不花时间的人 我无法想象有人不花时间采访健康
1103	experts how easily the general public is being tricked.	专家对大众的欺骗是多么容易。
1104	So what is your advice in terms of	那你的建议是什么?
1105	spotting this stuff?	看这些东西?
1106	Like what do I look at?	我该看什么?
1107	Because right now I spend a lot of time looking	因为我现在花了很多时间寻找
1108	at the sugar part.	在糖的部分。
1109	Yeah, that's great.	是啊,这是伟大的。
1110	There's different ways we can do this.	诸法各异.
1111	And obviously	很明显
1112	this is how I spend every clinic.	这就是我花每个诊所。
1113	I'm in clinic yesterday.	我昨天在诊所
1114	This is what I'm doing.	这就是我在做什么。
1115	I'm trying	我尽力了
1116	to help people understand.	帮助人们理解。
1117	It's sometimes easier to talk about what maybe what you would eat rather	有时候说说你想吃什么比较容易
1118	than what you wouldn't eat.	比你不会吃的东西。
1119	So for somebody with insulin resistance or type 2 diabetes,	对于有胰岛素抗药性或2型糖尿病的人来说
1120	I would tend to say, well, why don't you base your meal on protein?	我倾向于说,嗯, 你为什么不把你的饭 建立在蛋白质上?
1121	So what have you got in the fridge?	冰箱里有什么东西?
1122	Could it be chicken?	会不会是鸡肉?
1123	Could it be eggs?	会不会是鸡蛋?
1124	What would it be?	会是什么?
1125	So that's your protein.	这就是你的蛋白质。
1126	Have loads of it.	装满了
1127	Then I'm thinking, right, green veg.	然后我想,对,绿色蔬菜。
1128	What green veggies would you tolerate?	你会容忍什么绿色蔬菜?
1129	What green veg could	什么样的绿色蔬菜可以
1130	you buy?	你买?
1131	It might be frozen beans, or it might be salad or whatever.	可能是冻豆子 也可能是沙拉什么的
1132	And then I'm saying, how would	然后我要说,怎么会
1133	you make that green veg tasty?	你让绿色蔬菜好吃吗?
1134	Pour barbecue sauce on the top.	把烧烤酱放在上面
1135	Ah, no, full fat mayo, full fat mayo,	啊,不,全肥蛋黄酱,全肥蛋黄酱,
1136	or butter or olive oil or whatever.	黄油或橄榄油之类的
1137	So that I say barbecue sauce because when I looked at the back	所以我说烧烤酱 因为我看着后面
1138	of my mind, I had the shock horror of realizing that there's 30 sugar cubes in a bottle, a standard	我突然惊恐地意识到 瓶子里有30个糖方块
1139	bottle of barbecue sauce.	烧烤酱
1140	It's just pouring sugar on top.	只是把糖倒在顶上
1141	It is.	没错
1142	You have to be so vigilant.	你必须如此警惕。
1143	And I	还有我
1144	think to do it successfully, I'm quite interested in the idea of could you eat real food that's not	考虑成功,我很感兴趣 你吃真正的食物不是
1145	in a packet?	在一个包里?
1146	It's Russian roulette food out of packets.	这是俄罗斯的轮盘食品 出包。
1147	And yet I understand my patients	但我还是理解我的病人
1148	north of Liverpool.	利物浦北部
1149	Where are they going to buy the stuff?	他们要在哪里买这些东西?
1150	So I try and help them with,	所以我试着帮助他们
1151	you could do it that way.	你可以这样做。
1152	If you're going to eat stuff out of packets, you have to wise up	如果你要吃东西 包,你必须明智
1153	and you have to look at the carbohydrate content.	你必须看看碳水化合物含量
1154	And bear in mind, every four grams	记住,每四克
1155	is broadly equivalent to sugar.	大致相当于糖类.
1156	So if something's got 100 grams of carbs in it,	所以如果有什么东西有100克碳水化合物
1157	I've already said carbohydrate varies in how sugary it is, but it gives you an idea.	我已经说过碳水化合物的糖性不同了,但它给了你一个想法。
1158	It's	这是
1159	very sugary.	非常可爱。
1160	So you see the area made with the cornflakes is there's no sugar there,	所以,你看用玉米片做的地区 是那里没有糖,
1161	but it's all carbohydrate and it's a very sugary carbohydrate.	但它都是碳水化合物 是一种非常有糖性的碳水化合物
1162	I think we need to just explain	我想我们只需要解释一下
1163	that for people, which is when I looked at those cornflakes, the question I asked you is they're	对于人们来说,这就是当我看着那些玉米片, 我问你的问题是,他们是
1164	not frosted.	没有霜冻。
1165	So there's no sugar on them.	所以他们身上没有糖
1166	Yes.	对
1167	But what the body is doing is it's converting the carbs	但尸体正在转换碳化物
1168	into glucose.	变成葡萄糖。
1169	Right.	对
1170	I've got a good way.	我有一个好方法。
1171	So we have to think of starchy carbs as	所以,我们必须认为 淀粉碳化物
1172	actually glucose molecules holding hands and then digestion comes along and breaks down.	糖分子手牵手 然后消化,然后分解
1173	They're not holding hands anymore and they become free sugar again.	他们不再牵手了,他们又变成了自由糖.
1174	Because we think if it's not	因为我们认为如果不是
1175	sweet, it's not glucose.	甜的,它不是葡萄糖。
1176	Exactly.	没错
1177	I don't know whether when you went to school,	我不知道你上学的时候,
1178	was it this thing where you chewed bread for ages and then you could see if it became sweet	是这个东西,你嚼面包 多年,然后你可以看到它变得甜
1179	or it turned into sugar.	或者变成糖
1180	It's a schoolboy experiment that's done a lot to prove that	这是一个学生实验 做了很多证明
1181	the amylase, the enzyme in spit turns starch into sugar.	氨酸酶,吐沫中的酶将淀粉转化为糖.
1182	But that's the point.	但这就是重点。
1183	Starch is soon to be sugar.	淀粉很快就会变成糖了
1184	It's glucose holding hands.	是甘露牵手.
1185	Yeah.	对
1186	And when it holds hands,	当它牵手时,
1187	it's not sweet.	这不是甜蜜的。
1188	But then when you digest it, it's no longer holding hands.	但是,当你消化它, 它不再牵手。
1189	And that is broadly what	也就是说
1190	you're not alone because didn't I make that error?	你不孤单是因为我犯了那个错误吗?
1191	Isn't that what the lady in 2012?	这不是2012年那位女士吗?
1192	That's what she was so furious that I was making.	这就是她如此愤怒,我正在制造。
1193	So here we are, senior partner of a large practice	所以,我们在这里,高级合作伙伴 一个大型练习
1194	had forgotten that starch was sugar.	忘记了淀粉是糖
1195	And we come full circle because and so many other people,	我们满圆的,因为 还有这么多人,
1196	they, patients say to me, Dr. Nguyen, I know not to have sugary things.	他们,病人对我说,阮博士, 我知道不要有糖味的东西。
1197	I've given up sugar in	我放弃了糖
1198	my tea and coffee.	我的茶和咖啡。 。 。
1199	And I don't understand why my blood sugar is so high.	我不明白为什么我的血糖这么高
1200	People say that very	大家都这么说
1201	often.	经常
1202	And then of course, we use the teaspoon of sugar equivalents or a continuous glucose monitor	当然,我们用糖当量的茶匙 或者连续的葡萄糖监测器
1203	to really show them what's going on.	让他们看看发生了什么
1204	Something that a lot of people have is bread.	很多人都有面包
1205	Yes.	对
1206	White	白色
1207	bread.	面包 面包 面包
1208	So I did some research and it said a single slice of white bread contains about 0.5	于是我做了一些研究 上面说一片白面包 包含大约0.5
1209	sugar cubes, but a full loaf can pack up to 12 cubes of sugar in it.	糖立方体,但一个完整的薄饼可以将多达12个立方体的糖包在里面.
1210	That's true.	没错
1211	But it doesn't	但它没有
1212	include the fact that the wheat that makes the bread will turn into sugar as well.	包括做面包的小麦也会变成糖。
1213	So on my	这么说吧
1214	teaspoon of sugar equivalent, even a small slice of brown bread is about three teaspoons of sugar.	糖当量的茶匙,即使是一小片棕色面包,大约是三杯糖.
1215	Is there a healthy bread?	有没有健康的面包?
1216	That's a really great question.	这是一个非常好的问题。
1217	And of course, it depends	当然,这取决于
1218	how well your insulin is working.	你的胰岛素效果不错
1219	So if you're young and you take a lot of exercise and your	所以,如果你年轻,你 采取很多运动和你的
1220	insulin is really good, then maybe brown bread is okay.	胰岛素真的很好, 那么也许棕色面包是好的。
1221	If you're like me, though, with insulin	如果你像我一样,用胰岛素
1222	resistance, it would have to be a low carb bread.	抵抗,它必须是一个低卡布面包。
1223	So I wouldn't normally eat bread under any	所以我通常不会吃面包
1224	circumstances, but I might have low carb bread.	但我可能有低卡布面包。
1225	I did some research and it said sprouted grain	我做了一些研究 上面说有颗粒
1226	bread.	面包 面包 面包
1227	Never heard of that before.	从来没有听说过。
1228	Or 100% whole grain rye are the healthiest options because they	百分百的谷物黑麦是最健康的选择 因为他们
1229	contain 0 added sugar and high fibre.	含有0加糖和高纤维。
1230	So right.	没错
1231	I mean, what I'd say to people, again, it depends	我的意思是,我要对人们说什么, 再次,它取决于
1232	how much exercise do you take?	锻炼多少?
1233	How do you know?	你怎么会知道?
1234	Have you had your fasting insulin measure?	你有吃过胰岛素吗?
1235	Do	执行
1236	know if you're insulin resistant or not.	知道你是否耐胰岛素吗?
1237	If you're healthy, take lots of exercise.	身体健康的话,多多锻炼.
1238	Sounds good.	听起来不错
1239	Fair enough.	不错
1240	If you're beginning to develop a tummy, well, maybe not so good.	如果你开始发展肚子, 好吧,也许不是那么好。
1241	And if you don't	如果你不这样做
1242	know, I'm a great one for experimenting.	我是一个伟大的实验者。
1243	And that's where I come back again to consider	这就是我回来考虑
1244	buying a continuous glucose monitor.	购买连续的葡萄糖显示器。
1245	The thing you wear on, I've got one on me now and it tells	你穿的那件衣服,我身上有一件,它告诉我
1246	my phone how is my blood sugar so I can experiment then I could try your bread.	我的手机怎么样 我的血糖可以做实验 然后试试你的面包
1247	And within an hour,	一小时内
1248	I would know.	我会知道。
1249	This has had probably the single biggest impact on my office of all the products	这可能是我办公室最大的产品
1250	that I've tried that have given me productivity gains or cognitive boosts.	我尝试过,这给了我生产力的提高或认知的提升。
1251	I would say that	我会说
1252	exogenous ketones are in the top three most pivotal things that have given me a massive	外基酮在前三个最关键的东西 给了我巨大的
1253	productivity game.	生产力游戏。
1254	It's some Stanford graduates that have been able to basically bottle up the	是一些斯坦福大学的毕业生 已经可以基本上装瓶
1255	effect you get from being in a ketogenic diet in a small shot that you can take that makes	在一个小镜头中,你得到的效果 从一个基调饮食 你可以采取
1256	you feel incredibly focused and gives your brain an incredible source of energy.	让你的大脑 有一种不可思议的能量来源
1257	And the clinical	和临床
1258	studies that have been done on exogenous ketones have absolutely blown my mind.	对外生酮的研究让我心碎
1259	I reached out to	我联系了
1260	them.	他们。
1261	I became a coroner in the company.	我在公司当了验尸官
1262	I became an investor in the company.	我成了公司的投资者
1263	And so it's with great	所以它与伟大的
1264	pride that I can tell you that this exists.	骄傲的是,我可以告诉你 这是存在的。
1265	If you haven't tried these shots, go to ketone.com	如果你没有尝试过这些镜头, 去酮.com
1266	slash Steven for 30% off your subscription order.	把Steven从你的订货单上砍掉30%
1267	And you'll also get a free gift with your second	你也会得到一份免费礼物
1268	shipment.	货运。
1269	I still buy my ketone shots predominantly online, but thankfully I can now grab them at	我仍然主要在网上购买我的酮片 但幸好我现在可以拿到
1270	Target whenever I drive past them here in the United States as well, because we're now stocked	目标,每当我开车经过他们 在美国这里,因为我们现在储存
1271	in Target where your first shot is completely free.	在目标那里 你的第一个镜头是完全免费的。
1272	Much of the reason most people haven't posted	大部分人没上报的原因
1273	content or built their personal brand is because it's hard and it's time consuming and we're all	内容或建立他们的个人品牌 是因为它是困难的, 它耗费时间,我们都
1274	very, very busy.	非常,非常忙着。
1275	And if you've never posted something before, there's so many factors in	如果你以前没贴过什么信息的话 里面有很多因素
1276	your psychology that stop you wanting to post what people will think of you.	你的心理 让你不再想发表 人们会对你的看法
1277	Am I doing this	我这样做
1278	right?	对吧?
1279	Is the thing I'm saying absolutely stupid?	我说的是什么蠢话?
1280	All of these result in paralysis,	所有这些导致瘫痪,
1281	which means you don't post and your feed goes better.	也就是说你不会发帖,你的饲料会更好
1282	I'm an investor in a company called StanStore,	我是一家叫斯坦斯托尔的公司的投资人
1283	which you've probably heard me talk about	你可能听过我说的话
1284	and what they've been building	和他们一直在建造的东西
1285	is this new tool called Stanley that uses AI,	这个叫斯坦利的新工具 使用AI,
1286	looks at your feed, looks at your tone of voice,	看你的饲料,看你的语气,
1287	looks at your history, looks at your best performing posts	看看你的历史 看看你表现最好的职位
1288	and tells you what you should post,	并告诉你,你应当发布什么,
1289	makes those posts for you.	做这些帖子给你。
1290	You can also just use it for inspiration	你也可以用它来激发灵感
1291	and sometimes what we need	有时我们需要的
1292	when we're thinking about doing a post	当我们考虑做一个职位
1293	for our social media channels is inspiration.	对于我们的社交媒体渠道是灵感。
1294	Building an audience has fundamentally changed my life	观众的建设从根本上改变了我的生活
1295	and I think it could change yours too.	我想它也会改变你的
1296	So I'm inviting you to give this new tool a shot	所以我邀请你给这个新工具一个机会
1297	and let me know what you think.	告诉我你的想法
1298	All you have to do is search coach.stan.store now	你只需要搜索教练 Stan 现在存储
1299	to get started.	开始吧
1300	Am I wise to be looking at the back of packets?	我是否明智地看着包的背面?
1301	I look at the back of everything I eat	我看着我吃的东西的背面
1302	and I'm building against a mental model	我建在精神模型之上
1303	of the different levels of carbohydrates	不同水平的碳水化合物
1304	and sugar content and fiber and all these other things	糖的含量和纤维 以及其他所有的东西
1305	and proteins, et cetera,	蛋白质等,
1306	but I always seem to zoom in on the sugar, the added sugar.	但我似乎总是放大 糖,加糖。
1307	Ah, right, there is an error there.	啊,对了,那里有个错误
1308	So that's brilliant and the fact you're interested	所以,这是辉煌的事实 你感兴趣
1309	and trying is great because you'll learn so much more.	尝试是伟大的 因为你会学到更多。
1310	Because of course, the sugar is one thing,	因为糖当然是一回事
1311	but you must also look at the carbohydrate,	但你也必须看看 碳水化合物,
1312	the carbohydrate content.	碳水化合物含量。
1313	Now, this is done differently in the United States	现在,美国的情况不一样
1314	from here, confusingly.	从这里,令人困惑。
1315	Here we talk about carbohydrate separately from fiber	在这里,我们谈论碳水化合物 与纤维分开
1316	so that in the UK, when it says carbohydrate,	因此,在英国,当它说碳水化合物,
1317	that turns into sugar.	变成糖。
1318	In the States, you've got the carbohydrate including fiber	在美国,你的碳水化合物包括纤维
1319	so it makes it more complicated for you	让你更复杂
1320	because you need to know which,	因为你需要知道,
1321	how much of that carbohydrate you're gonna absorb.	你会吸收多少碳水化合物
1322	Well, let's go back to the three macronutrients.	好吧,让我们回到三个宏观营养。
1323	So you should be interested in protein,	你应该对蛋白质感兴趣
1324	how much you want.	你想怎样?
1325	You want to be a muscly kind of guy,	你想成为一个黏糊糊的家伙,
1326	so you want your protein.	所以你想要你的蛋白质
1327	The carbohydrate, well, why do you need that?	碳水化合物,你为什么需要这个?
1328	I'm wondering.	我有点疑惑
1329	And then fats, well, you might need those	然后脂肪,嗯,你可能需要这些
1330	for fat soluble vitamins.	对于脂肪溶解维生素。
1331	So those are the three things	这就是三件事
1332	so that you become more sophisticated.	以便你变得更精致。
1333	And if things have a lot of preservatives,	如果东西有很多防腐剂的话
1334	if they have an awful lot of ingredients,	如果他们有太多的原料,
1335	I'm immediately suspicious.	我马上怀疑
1336	I think one of the things that I've come to learn	我想到一件事,我来学习
1337	through interviewing people like yourself	通过采访像你这样的人
1338	is that it's not just the direct consequence	不仅仅是直接后果
1339	of having a big glucose spike or having high blood sugar.	或有高血糖。
1340	It's also the fact that when I eat things like Mars bars	我吃火星酒吧之类的东西时
1341	or the white rice here, I then get more hungry later.	或白米在这里, 然后我会更饿。
1342	Exactly.	没错
1343	Which means I eat even more sugar that same day	也就是说那天我还要吃更多的糖
1344	and the next day.	及次日时.
1345	Exactly.	没错
1346	And the next day.	及次日时.
1347	And of course, that's what my patients, right back in 2013,	当然,这就是我的病人, 就在2013年,
1348	it was the absence of hunger they found fascinating.	因为没有饥饿 他们觉得很迷人
1349	And I did, because I'd been hungry all my life	因为我一辈子都饿了
1350	because all my life, I'd been carb heavy.	因为我的一生,我一直很重碳水化合物。
1351	And I didn't realize that the more carbs you eat,	我没想到你吃得越多碳水化合物
1352	the hungrier you become.	你变得更饿
1353	I don't know, have you ever tried fasting?	我不知道,你试过禁食吗?
1354	I bet you have.	我敢打赌,你有。
1355	Oh my gosh, yeah.	哦,我的上帝,没错。
1356	Right.	对
1357	I fast most days, to be honest.	老实说,我大部分时间都会禁食
1358	I haven't eaten today and what time are we in?	我今天没吃东西 几点了?
1359	Well, I don't know, 1 p.m.	我不知道,下午1点
1360	And during the Dragon's Den filming,	在龙穴的拍摄中
1361	I don't eat often until the evening, so.	我到晚上才经常吃东西
1362	Great.	不错
1363	So isn't that interesting?	所以,是不是很有趣吗?
1364	So I used to have a model,	我以前有个模特儿
1365	which was that if I didn't eat, I was hungry, right?	如果我不吃,我饿了,对不对?
1366	So if I didn't eat for even twice as long,	所以,如果我没有吃 即使是两倍的时间,
1367	I'd be twice as hungry.	我饿了两倍。
1368	And it would rise exponentially until I went mad.	它会成指数上升 直到我疯了。
1369	Yeah.	对
1370	And what's surprising that you must have found	想不到你会发现
1371	is as you fast, you don't become more hungry, do you?	像你这样快,你不会更饿吧?
1372	Yeah, it's crazy.	是啊,这是疯狂的。
1373	Well, isn't that interesting?	这不好玩吗?
1374	That actually, the more I eat, the hungrier I become.	事实上,我吃的越多,我就越饿。
1375	Same as when I'm on keto.	和我在凯托时一样
1376	Pardon?	你说什么?
1377	When I'm on keto.	当我在凯托。
1378	Yeah.	对
1379	I can't believe, I can't, it's like,	我不能相信,我不能,这就像,
1380	hunger just vanishes.	饥饿消失了
1381	It does.	没错
1382	And you know the thing, the remarkable thing I love,	你知道我爱的东西,非凡的东西,
1383	what are those cinnamon roll things?	那些肉桂卷的东西是什么?
1384	I love those cinnamon rolls, usually.	我喜欢那些肉桂卷,通常。
1385	I love them.	我爱他们。
1386	And when I started doing the ketogenic diet,	当我开始做基因饮食时
1387	which is very, very, very low carb,	这是非常,非常,非常低的碳,
1388	I remember walking up to this cinnamon roll	我记得我走进这卷肉桂卷
1389	concession stand in Cape Town and looking at them,	开普顿的特许站 看着他们
1390	and they were doing nothing to my brain.	他们没有对我大脑做任何事情。
1391	There was no temptation, no craving.	没有诱惑,没有渴望。
1392	I've had that.	我受够了
1393	I was like, where's the craving gone?	我当时想, 哪里的渴望去了?
1394	It's like a superpower.	犹如超能力.
1395	Yeah.	对
1396	Honestly, I've had that with Christmas cake.	说实话 我吃过圣诞蛋糕了
1397	It was my kryptonite.	是我的克里庞铁矿
1398	It was the kind of thing I was sneaking down	这是我偷偷摸摸的
1399	when they'd all gone to bed and having more.	当他们都去睡觉 并有更多的。
1400	And then one day you can look at it	然后有一天你可以看看它
1401	and you think it's not actually food.	你却认为这不是真正的食物
1402	Your brain, that isn't food.	你的大脑,这不是食物。
1403	Yeah, exactly.	没错
1404	And I'm the same with buns as well,	我对面包也一样
1405	and all sorts of things that are lifetime of,	和各种事物 的一生,
1406	and they're no longer food.	他们不再是食物了。
1407	And it feels like a superpower,	感觉就像超能力
1408	because I can, I'm such a man.	因为我可以,我是这样一个男人。
1409	In fact, I throw this down as a challenge to men.	事实上,我把这个扔下来 作为对男人的挑战。
1410	Are you man enough to resist whatever it is?	你够强壮吗?
1411	Let's do a challenge.	让我们做一个挑战。
1412	Come back in a week and tell me	一个星期后回来告诉我
1413	you've not had any biscuits.	你没有吃饼干
1414	It works, it works.	它的工作,它的工作。
1415	你怎么看 ketogenic饮食?
1416	Wow, that's a big question, isn't it?	哇,这是一个大问题,不是吗?
1417	And don't you think we need to begin with what you want?	你不认为我们需要从你想要的开始吗?
1418	So I think we need to begin with your goals and hope.	因此,我认为我们需要从你的目标和希望开始。
1419	Why would, is it, are you wanting to lose weight?	为什么你想减肥?
1420	Are you wanting to sort out type 2 diabetes?	你想解决2型糖尿病吗?
1421	Or, I mean, Georgia Reed, Dr. Georgia Reed is a close friend	或者,我的意思是,乔治娅·里德, 乔治娅·里德博士是一个亲密的朋友。
1422	and nutritional psychiatry is really growing.	营养精神病学正在发展
1423	And Ian Campbell in Edinburgh University	爱丁堡大学的伊恩·坎贝尔
1424	is doing some amazing work with bipolar disorder	正在做一些惊人的工作 与双极障碍
1425	and other things.	还有别的
1426	So why are you doing it?	那你为什么要这么做?
1427	So that's my first thing,	所以这是我的第一件事,
1428	because I see it as there is a spectrum	因为我觉得有谱系
1429	of carbohydrate that you're on.	碳水化合物,你正在使用。
1430	So I try and find out where are you now?	所以我试着找出你现在在哪?
1431	And I, you know, approximately where are you now?	而我,你知道,大约 你在哪里?
1432	And then I'd say, well, could you give up bread or reduce it?	然后我会说 你能放弃面包还是减少面包?
1433	And then I'd say, let's measure whatever parameter we want,	然后我会说,让我们测量我们想要的参数,
1434	which might be blood work or weight or whatever.	可能是血液工作或体重之类的
1435	Then we say, how are you doing?	那我们说,你好吗?
1436	Are you happy now?	你现在高兴了吗?
1437	Is this, is it?	是这个吗?
1438	Or do you want, would you like to go a bit lower?	还是你想低一点?
1439	And what I've discovered with my patients over 13 years	还有13年来我发现的病人
1440	is they tend to go lower over time,	它们会随着时间而下降吗?
1441	because when they experiment, when they go keto,	因为当他们试验, 当他们去keto,
1442	what they like is the brain thing.	他们喜欢的是大脑
1443	Oh gosh, yeah.	哦,天哪,没错。
1444	And that's what I'm, that's right.	这就是我,没错。
1445	So I would say to you now, because I'm interested,	所以我现在要对你说 因为我有兴趣
1446	why would you go keto?	你为什么要去凯托?
1447	What are you after?	你们在找什么?
1448	So I'm gonna put the brain thing at the top of the list,	所以我要把大脑放在首位
1449	which is just the clarity of thought.	这只是思想的清晰。
1450	Obviously in my job, I have to sit here	很明显我的工作是坐在这里
1451	with very smart people like you.	和你这样的聪明人在一起
1452	And I have to talk sometimes for three, four hours,	我有时得谈三四个小时
1453	whatever it might be.	无论它是什么。
1454	But also I'm on television a lot now when I'm speaking,	但我现在也经常上电视 当我说话的时候
1455	cameras, nine cameras rolling, BBC One.	摄像头,9个摄像头,BBC一号
1456	And I've got to think of something smart to say	我得想些聪明的话
1457	to this entrepreneur stood in front of me on,	这个企业家站在我面前,
1458	that's pitching to me.	投给我。
1459	And then also I'm in meetings,	然后我也在开会,
1460	I'll leave this conversation now	我现在不谈了
1461	and I'll go straight downstairs	我会直接下楼
1462	and I'll have two hours of straight meetings	我会有两小时的直会
1463	about very, very complicated things about buying companies.	关于非常,非常复杂的事情 关于购买公司。
1464	I'll be meeting founders, interviewing people.	我将会见创始人,采访人们。
1465	And what I've noticed profoundly,	我深深地注意到这一点,
1466	because so much of my job centers on speaking	因为我的很多工作都集中在演讲上
1467	and articulation is there is this wild, wild,	并有这种野性,野性,
1468	wild variance that I hate.	疯狂的差异,我讨厌。
1469	And what I mean by that is some days I'm on it	我意思是,有些日子我会去的
1470	and some days I am almost embarrassed by my inability	有时候,我几乎 尴尬我的无力
1471	to string a sentence together.	将句子串在一起。
1472	Today I'm almost testing myself now	今天我几乎在考验自己
1473	by trying to speak really, really fast	通过尝试说话 真正的,真正的快速
1474	and saying my brain is connected to my mouth.	并说我的大脑 连接到我的嘴。
1475	That's actually like what I do.	这其实像我的工作。
1476	I try and see if it flows out.	我试着看看有没有流出来
1477	Today I'm okay.	今天我没事
1478	But there are days where I'm stumbling over myself	但有天我会自欺欺人
1479	and I go, what's causing this?	我走了,这是什么原因?
1480	What's the causal factor?	何为因缘.
1481	And how do I prevent this?	我该怎么阻止呢?
1482	So that's one.	所以这是一个。
1483	Keto,当我的意思是keto, 我总是听起来像Busta Rhymes。
1484	It always just, it's always working.	它总是只是, 它总是工作。
1485	And then I'd say the aesthetic stuff,	然后我会说美学的东西,
1486	because I want to look good as well,	因为我想看起来也不错,
1487	especially for my fiance, so I want to be in shape.	特别是我的未婚夫, 所以我想保持身材。
1488	And then I'd say the third is being strong.	然后我会说第三是坚强。
1489	And then the fourth is I want to live long.	然则第四欲长寿.
1490	Exactly.	没错
1491	I want to have a long health span,	我想有一个很长的健康期,
1492	not just a long lifespan,	不只是一个漫长的寿命,
1493	but I want to be able to do things as I age.	但我想能够做一些随着年龄的增长。
1494	So you see, that's exactly what I began this meeting with.	所以,这就是我开始这个会议的原因。
1495	You've got a clear idea about your preferred future.	你对自己喜欢的未来有清楚的认识.
1496	And it's fairly specific too.	也相当具体
1497	And the more specific you are,	你越是具体
1498	the more likely you are to be successful.	你越是成功,就越有可能成功
1499	And then you're noticing.	然后你们就注意到了
1500	Then afterwards comes the feedback.	然后是反馈
1501	Do you think most people even have thought about this?	你觉得大多数人都想过吗?
1502	No.	没有
1503	I was just thinking about my listeners	我只是在想我的听众
1504	and I was thinking, they're listening right now.	我在想,他们正在听
1505	I wonder if they have written down their top four.	不知道他们有没有写下前四名
1506	Yeah.	对
1507	So do you know what I'd love to do now	你知道我现在想做什么吗?
1508	is tell you something about my wife's work,	告诉你一些关于我妻子的工作,
1509	because it relates to changing behavior fast.	因为它涉及改变行为的速度。
1510	And she won't mind.	她不会介意的
1511	So we're back to Jen now, clever woman.	我们现在回到珍身边了 聪明的女人
1512	She spent two years thinking about CBT	她花了两年时间思考CBT
1513	and what was, this is a type of therapy,	是什么,这是一种治疗,
1514	and what were the necessary parts of it	以及其中哪些必要内容
1515	and what was junk.	还有什么是垃圾。
1516	And she reduced CBT down to something	她把CBT减到什么程度了
1517	I'll teach you right now.	我今当教汝.
1518	All right.	好吧,我们走。
1519	So well, off we go.	那么,我们走了。
1520	Off we go.	我们走吧。
1521	So the first thing is to think about your health goals.	所以第一件事就是思考你的健康目标。
1522	So to think about what in a year's time,	所以想一想一年的时间,
1523	if what you do is great, how does that look specifically?	如果你做的很好,那具体是什么样子?
1524	So I'll give you an example.	故举一例.
1525	You might think you'd like to lose weight,	你可能会认为你想减肥,
1526	but that isn't specific enough.	但这还不够具体
1527	I want to know what difference would that make to you?	我想知道那对你有什么影响?
1528	So we'll do it now.	所以我们现在就做
1529	So you said you wanted to be in shape.	所以你说你想成形
1530	I don't know, what do you mean by that?	我不知道,这是什么意思?
1531	Do you want to lose weight?	你想减肥吗?
1532	Tell me more.	告诉我更多。
1533	I want to be able to,	我想能够,
1534	what I'm really, I think, scared of,	我真的,我觉得,害怕,
1535	just going to be completely honest,	只是要完全诚实,
1536	is I'm scared of having the same health profile as my dad.	我害怕和我爸一样的健康状况
1537	Ah, right.	对
1538	Because I've seen, we have the same,	因为我看到,我们有同样的,
1539	genetic profile.	遗传学简介.
1540	So I think a lot of us look at our parents and go,	所以,我想我们很多人 看着我们的父母,走了,
1541	is that my future?	那是我的未来吗?
1542	And to make it even more specific,	更具体一点
1543	I remember walking down some stairs,	我记得走下楼梯
1544	I've said this once before,	我以前说过一次
1545	but I remember walking down some stairs in Bali,	但我记得在巴厘走下楼梯
1546	long, steep set of stairs,	长而陡峭的楼梯,
1547	down to go white water rafting with my fiance.	和我的未婚夫去游白水
1548	And I remember as I walked down those stairs,	我记得当我走下楼梯时
1549	recalling that my dad can't walk up a single flight of stairs	记得我爸走不动楼梯
1550	without problems.	没有问题。
1551	And I remember thinking,	我记得在想
1552	oh, my dad wouldn't have been able to come white water rafting	哦,我爸爸不会 来白色的水筏
1553	because we've got to walk back up these stairs.	因为我们得从楼梯上走回去
1554	And so my dad would have lost out	所以我爸会输掉
1555	on one of the great joys of life,	在一个伟大的快乐的生活中,
1556	which is doing enjoyable things	做一些快乐的事
1557	with friends and people you love	和你爱的朋友和人
1558	because his health is now, in that regard, is gone.	因为他的健康现在,在这方面,已经消失。
1559	So I've always thought of that.	所以我一直想到这一点。
1560	And then generally, I remember when I was younger,	一般来说,我记得年轻的时候
1561	my dad used to play football with us and all these things,	我爸爸以前和我们一起打橄榄球 和所有这些东西,
1562	and he's unable to do that now.	他现在不能这么做
1563	And so because I've done this podcast so many times	因为我做这个播客 这么多次
1564	with health experts,	与卫生专家,
1565	I realized that the decisions I make at 30,	我意识到我30岁时做出的决定
1566	which is where I am now,	这就是我现在的位置,
1567	exist on this really interesting, quite predictable curve	在这个非常有趣,相当可预测的曲线上存在
1568	of inevitable decline,	以不可避免的亏折盟誓,
1569	however, not like inevitable loss of lifestyle.	但是,不像是不可避免的生活方式的丧失。
1570	What I mean by that is I just have this picture in my head	我的意思是,我只是有 这张照片在我的脑海里
1571	of all these graphs I've seen,	我所看到的这些图表中
1572	where your peak is around maybe 20, 30,	你的峰值在20,30左右
1573	and then you go in down, which we all accept.	然后你下去, 我们都接受。
1574	But how far you go down	但你会走多远
1575	is determined by decisions you make right now.	由你现在的决定决定
1576	The decisions I make now will end me at 70, 80 years old	我现在所做的决定 将结束我70,80岁
1577	in either the inability to walk or the ability to run.	要么无法行走 要么无法逃跑
1578	And it's all about what I do now.	而一切我今所为.
1579	So let's just refine that.	因此,让我们只是完善这一点。
1580	So I've got your goal now.	我现在有你的目标了
1581	So let's park your goal.	所以,让我们停车你的目标。
1582	Now, the next thing we've got is in the past,	现在,接下来我们得到的是过去,
1583	what have you done that's worked towards those goals?	你为实现这些目标做了什么?
1584	So you probably, tell me some stuff	所以你可能,告诉我一些东西
1585	you've done that's worked.	你已经做了,这是有效的。
1586	Things like going to the gym?	去健身房之类的事?
1587	Yeah, yeah, anything, anything quickly that you did	是啊,是啊,任何东西,任何 你做的很快
1588	that worked that is a first, you know,	工作,这是第一次,你知道,
1589	helped that you did, and you remember that worked.	帮助你做到了, 你还记得它的工作。
1590	So tell me anything.	所以,告诉我任何事情。
1591	So I said to myself one year	所以我对自己说一年
1592	that I was gonna go to the gym every single day,	我本来每天都要去健身房
1593	terrible idea, because I got five months in	糟糕的主意 因为我有五个月的时间
1594	and then I missed a day, then it was over.	然后我错过了一天,然后就结束了。
1595	I said to myself another year, I think it was 2017,	我对自己说,一年,我想是2017年,
1596	that I'm gonna get a six pack for summer.	我会得到一个六包夏天。
1597	Terrible idea, because when summer came,	糟糕的想法,因为当夏天来临,
1598	or I got the six pack.	或者我得到了六包。
1599	My question was what did work in the past,	我的问题是,什么是过去的工作,
1600	not what didn't work.	不是没有用。
1601	So what has worked for you in the past?	那过去对你有什么好处?
1602	So those two incidents helped me change my idea.	所以这两个事件帮助我改变了主意。
1603	And the idea that I came up with was I set	我所想到的主意是我设定的
1604	not a achievable thing as a goal,	不是一个可以实现的目标,
1605	but consistency as the goal.	但一致是目标
1606	Consistency became, for the last four years,	一致性在过去四年里
1607	this idea that my fitness goal is consistency,	这个想法,我的健身目标 是一致性,
1608	means that every day I wake up, I get a shot at it.	意思是每天醒来,我都会有机会
1609	And if I fuck up today,	如果我今天搞砸了的话
1610	then I've got another shot tomorrow.	那我明天再来一杯
1611	Right, leave it there, that's good.	好吧,留在那里,这是很好的。
1612	So we did the goal, and then we did the next thing.	所以我们做了目标,然后我们做了下一步。
1613	The next thing is resources.	接下来是资源。
1614	So it's what do you bring to the consultation	所以这是你给咨询带来什么
1615	that you've done in the past?	你过去做过的事?
1616	Intelligence, resources, friends that will help.	情报,资源,朋友会有所帮助
1617	You come already with expertise in yourself.	你已经有了自己的专长
1618	So it's not, I'm not the expert to tell you what to do.	所以,这不是,我不是专家 告诉你该怎么做。
1619	You've already got some stuff.	你已经有了一些东西。
1620	Then we go to the next thing.	然后我们去接下来的事情。
1621	So if we had your goal at the beginning,	所以,如果我们有你的目标 在一开始,
1622	which was the fitness and the so-and-so,	是健身的,是优美的,是优美的,
1623	today, what might be a small step towards your goal,	今天,可能是一个小步骤 你的目标,
1624	a realistic small step towards the goals	为实现目标迈出了一步
1625	we've already established?	我们已经确定?
1626	So I can think of two.	所以我可以想到两个。
1627	Good.	不错
1628	One of them is creating a social pact,	其中一个是创造社会契约
1629	which again was one of the things that helped.	这又是有帮助的
1630	So we made a WhatsApp group.	所以我们做了一个WhatsApp小组。
1631	This is quite funny.	这很有趣。
1632	We made a WhatsApp group, we put 10 friends in it,	我们组建了一个WhatsApp小组, 我们让10个朋友在里面,
1633	and we made a simple rule.	我们做了一个简单的规则。
1634	Whoever's the least consistent every month is evicted,	每个月最不守规矩的人都被赶出去
1635	and we invite a new friend in.	我们邀请了一位新朋友
1636	We've done that for four years.	我们做了四年了
1637	I've not been evicted in four years,	我四年没被赶出家门了
1638	which means that I'm doing enough,	这意味着我做得够多了,
1639	I'm consistent enough over those four years	这四年我够坚持的了
1640	to not be evicted every day.	不要每天被赶出来。
1641	When we work out, it puts our workouts into the group chat.	当我们工作, 它把我们的健身 进入集体聊天。
1642	And every week and every month, there's a winner,	每个星期每个月都会有一个赢家
1643	and there's this league table,	还有这个联盟的桌子,
1644	and you get these little emoji medals,	你得到这些小爱莫吉奖章,
1645	and there's actually, I won one year,	事实上 我赢了一年
1646	so I've got this physical massive gold belt	所以,我有一个物理 巨大的金腰带
1647	on my bookshelf at home.	在我家里的书架上
1648	It says, fitness blockchain world champion.	上面写着健身链世界冠军
1649	So I've done that for four years.	所以我已经做了四年。
1650	So a social pact really helped me,	所以一个社会契约真的帮助了我,
1651	the sort of accountability to others.	那种对他人负责。
1652	And the other honestly was just, as I said a second ago,	而另一个诚实的只是, 正如我刚才说,
1653	when I set the goal of going to the gym every single day,	当我确定目标 每天去健身房,
1654	I set myself up for failure.	我为自己失败而设
1655	Now, I set myself the goal of consistency,	现在,我为自己设定了一致的目标,
1656	which means that I can have bad days	也就是说,我可以有糟糕的日子
1657	where I do 20 minutes or 15 minutes.	在那里我做20分钟或15分钟。
1658	Yesterday, because I finished Dragon's Den late,	昨天,因为我完成了龙穴晚,
1659	drove down to London, got home at 1 a.m.,	开车到伦敦 凌晨1点回家
1660	I did 18 minutes.	我做了18分钟。
1661	And reducing the size of success really helped me	和缩小成功的规模 真的帮助了我
1662	to keep my feeling of momentum.	来保持我的势头
1663	Brilliant, we're nearly at the end	好极了,我们快到了
1664	of your degree in psychology,	你的心理学学位,
1665	and I'm gonna pull it together.	我会把它拉在一起。
1666	The final thing is when things,	最后一件事是 当事情,
1667	what would you notice for you when things are going well?	当事情顺利的时候 你会注意到什么?
1668	What would you notice?	你会注意到什么?
1669	So you've done some of these things.	所以,你做了一些这些事情。
1670	What is it you actually notice?	你到底注意到什么了吗?
1671	As in the benefit to me?	对我有好处吗?
1672	Yes, yeah, what do you notice?	是的,是啊,你注意到什么了吗?
1673	So if you do, if tomorrow is a really good day,	所以,如果你这样做, 如果明天是一个非常好的一天,
1674	what might you notice at the end of it?	你最后会注意到什么?
1675	Because you've much experience in this now.	因为你现在有很多经验
1676	What would you notice?	你会注意到什么?
1677	I mean, the first thing that comes to mind	我的意思是,第一件事 想到了这一点
1678	is just how I feel.	这就是我的感受。
1679	I just feel.	我只是觉得。
1680	Do you mean emotionally or energetically?	你是指情感还是精力充沛?
1681	Great.	不错
1682	All of it.	所有一切众生.
1683	Emotionally, I feel good about myself.	情感上,我觉得自己很好。
1684	Energetically, I feel more energetic.	充满活力,我感觉更有活力
1685	And there is this element of identity in there	里面有个身份元素
1686	where I have an opinion of myself and who I think I am,	在那里,我有 自己的看法和我认为我是谁,
1687	and I think I'm a healthy person,	我觉得我是一个健康的人,
1688	and I think I'm someone that's in control.	我觉得我是控制者
1689	And when I'm not performing the consistent behaviors	当我不做 一贯的行为
1690	that I want to, I think I start to question that identity	我想,我想 我开始质疑这个身份
1691	in a way that causes a lot of discomfort	以造成很多不适的方式
1692	and say, well, you're not in control of your own life.	并说,好吧, 你控制不了你自己的生活。
1693	Like, that's crazy.	这太疯狂了
1694	I think it links into self-esteem.	我想这和自尊有关
1695	Yeah.	对
1696	It really.	这是真的。
1697	So what we've just done, we had the goals.	所以,我们刚刚所做的, 我们的目标。
1698	Gee.	天呐
1699	Yeah.	对
1700	Then we had your resources are.	然后,我们得到了你的资源。
1701	Yeah.	对
1702	Then we had increments.	然后我们有增量。
1703	What things had you done?	你做过什么?
1704	Little things on the way.	路上有些小东西
1705	And then finally, I invited you to notice and reflect,	最后,我邀请你注意并思考
1706	and that spells grin.	和咒语笑。
1707	And that's Jen's published grin model.	这是珍出版的笑容模型
1708	I just did it for you right there.	我是为了你才这么做的
1709	And I could do it faster than that.	我还能做得更快
1710	I do it in nearly every surgery I do	我几乎每次做手术都要做
1711	because what I'm trying to do is find out about you.	因为我想了解你
1712	And you didn't find out much about me in that process,	在那个过程中你没发现我什么
1713	did you?	是吗?
1714	No.	没有
1715	But I found out a lot of really useful stuff to you,	但我发现很多对你有用的东西
1716	and it's motivational.	并激励。
1717	And much better to do that than me tell you what to do.	也比我告诉你怎么做好得多。
1718	And I'm not a talking leaflet, but motivation,	我不是一个说话的传单, 但动机,
1719	this is what Jen has taught me,	这是珍教我的
1720	is key in everything we do.	这是我们所做的一切的关键。
1721	And the grin model isn't bad.	笑容模型还不错
1722	Clever woman.	聪明的女人
1723	So what do we do with the grin modeling?	那么,我们该怎么办 笑的模型?
1724	So this is really helping me figure out	所以,这真的 帮助我找出
1725	how to change my behavior.	如何改变我的行为。
1726	Yes.	对
1727	How does one apply it?	如何应用它?
1728	Or are you saying that everyone listening now	还是说大家都在听
1729	should answer those four questions themselves?	应该自己回答这四个问题吗?
1730	I do.	当然
1731	Because otherwise it's possible	因为如果不是,就有可能
1732	to spend a lot of time blaming yourself.	花很多时间责怪自己
1733	You know, and particularly around	你知道,特别是周围
1734	if we're discussing weight problems and so on,	如果我们讨论 体重问题等等,
1735	you can spend a lot of time saying I'm to blame,	你可以花很多时间 说我的责任,
1736	or I wish, or I shouldn't have.	或者我希望,或者我不应该有。
1737	You know, after Christmas everybody feels like this.	你知道,圣诞节过后 每个人都觉得这样。
1738	But what is much better rather than focusing,	但有什么比重点好得多
1739	you're wasting energy if you start thinking about guilt	如果你开始考虑内疚,你在浪费能量
1740	and negative stuff.	和负面的东西。
1741	And what Jen's trying to do is getting you to engage	Jen想要做的是让你参与
1742	in thinking about a better future.	思考一个更美好的未来。
1743	And what the whole of that five minutes was,	那5分钟的时间是什么
1744	engaging you in first of all the goal of a better future,	首先让你参与一个更美好的未来的目标,
1745	then some resources towards your better future,	然后,一些资源 为你更美好的未来,
1746	then the first steps towards the better future,	然后是走向美好未来的第一步,
1747	and then noticing what's good.	然后注意到什么是好的。
1748	Because I think in medicine what we've done,	因为我在医学上想我们做了什么
1749	how do you get a doctor's attention?	你怎么得到医生的注意?
1750	You get a doctor's attention by saying,	你通过说得到医生的注意,
1751	oh, it's so bad, it's so, so bad.	哦,它是如此糟糕,它是如此,如此糟糕。
1752	My pain is so, so bad.	我的痛苦是如此,如此糟糕。
1753	And I realized I had trained my patients	我意识到我训练过病人
1754	to think that moaning was how, you know,	以为那呻吟是如何,你知道,
1755	they got my attention.	他们引起了我的注意。
1756	And if you do that,	如果你这样做,
1757	the result is a very miserable two hour surgery.	结果是两个小时的手术很悲惨
1758	But if you can talk, even people having a terrible time	但是如果你能说话,即使人们有一个可怕的时间
1759	have got hope if you can find it.	如果你能找到的话,有希望了
1760	They have goals if you can discuss them.	他们有目标,如果你可以讨论它们。
1761	And you could have somebody with a drug addiction or,	你可以找一个吸毒的人
1762	you know, I see people dying,	你知道,我看到人们死亡,
1763	people also, every clinic I'm seeing sad stuff.	每个人,每一个诊所 我看到悲伤的东西。
1764	But if you can also investigate hopes and good stuff,	但是如果你也可以调查希望和好东西
1765	as a doctor I'm so much more energetic,	作为一名医生 我精力更充沛
1766	so much more hopeful.	如此充满希望
1767	I'm having a great time.	我有一个伟大的时间。
1768	And I wasn't when I was 55, and that's the process.	我55岁的时候就不是了,这就是这个过程。
1769	I bet there's so many people listening now	我打赌现在有这么多人听
1770	that maybe they, you know,	也许他们,你知道,
1771	because they listen to this show	因为他们听这个节目
1772	and they've got this sort of basics,	他们有这种基础,
1773	they go, do you know what?	他们走了,你知道吗?
1774	I understand this stuff and I'm making good progress,	我理解这些东西,我正在取得良好的进展,
1775	but I live with or love someone who I'm scared	但我和害怕的人住在一起或爱别人
1776	they're going down a slippery slope	他们要滑下去
1777	and I don't know what to do.	我不知道该怎么办。
1778	Do I intervene?	我要介入吗?
1779	Do I hide their sweets?	我藏着他们的甜品吗?
1780	Do I blame?	怪我吗?
1781	What do I do?	我该怎么办?
1782	That is so hard, isn't it?	这太难了,不是吗?
1783	That's so hard.	这太难了。
1784	I think you can.	我认为你可以。
1785	Why aren't you in that position to some degree?	为什么你没有在某种程度上处于这种地位?
1786	Yes, yeah.	对,对。
1787	So my first wife had a very severe addiction problem.	我的第一任妻子有严重的吸毒问题
1788	So I lived with that for 12 years	所以我和那个一起生活了12年
1789	and she's unfortunately died now.	她现在不幸死了
1790	So I lived with very, very serious addiction for 12 years.	所以我和非常非常严重的成瘾生活了12年。
1791	And what you're doing then is you're living	你正在做的是你活着
1792	with uncertainty, serious uncertainty.	与不确定性,严重的不确定性。
1793	You never, you cannot say what you'll come home to.	你永远不会,你不能说 你回家要做什么。
1794	You have no idea, no idea.	你根本不知道,不知道为什么
1795	It brings chaos into your life.	这给你的生活带来混乱
1796	It's very, very hard.	这是非常,非常困难。
1797	Addiction?	瘾?
1798	Yes.	对
1799	Are you able to say what kind of addiction?	你能说出什么样的瘾?
1800	Was it a food addiction or a drug addiction?	是食瘾还是吸毒?
1801	Nearly everybody concerned has died now.	现在,几乎所有有关的人都死了。
1802	So I don't know whether I can say or not,	所以我不知道我能不能说
1803	but it was very serious, multiple addictions,	但它是非常严重的, 多重成瘾,
1804	I will say that.	我会说。
1805	And she had, she died some years ago	她已经去世了,几年前
1806	and it doesn't, it actually wasn't food addiction,	其实不是食物上瘾
1807	but it brings, I have so much sympathy with dealing,	但它带来了, 我非常同情处理,
1808	how hard it is to deal with uncertainty	处理不确定性有多难
1809	and not be able to, you love somebody	却不能,你爱的人
1810	and you can't do anything, it's very hard.	你什么都做不了 很难
1811	There are things you can do.	有些事情你可以做。
1812	I think if you can engage people in that,	我想如果你能让人们参与其中
1813	talking about goals, that can help.	谈论目标,那会有所帮助。
1814	What we will do now is we'll change that conversation	我们现在要做的是改变对话
1815	to the current Mrs. Unwin,	致现任翁温夫人,
1816	which is what we laughingly say, this is Jen.	我们笑着说,这是珍。
1817	So we've been together for 30 years now.	所以我们在一起已经30年了
1818	And Jen's story is that she actually	而珍的故事是 她实际上
1819	is an ultra-processed food addict, genuinely.	是个超加工的食瘾者
1820	And what that means is,	而这意味着,
1821	I didn't, neither of us understood what that was,	我没有,我们两个都不明白那是什么
1822	even though she's a consultant psychologist,	尽管她是个心理顾问
1823	she didn't realize that she was an ultra-processed food addict.	她没意识到自己是个超加工的食瘾者
1824	What she saw it as was a weight problem	她认为是体重问题
1825	and all her life she's been boomerang dieting,	她一生都在节食
1826	so she'd be a big woman and then a little woman	所以她会是一个大女人 然后一个小女人
1827	and a big woman and I used to watch it all,	和一个大女人,我过去看这一切,
1828	what's going on?	发生什么事了?
1829	And then she would, there'd be tray bakes,	然后她会, 有托盘烘焙,
1830	like she's trying to lose weight and making tray bakes,	就像她想减肥做烤盘
1831	saying it's for the children	说是为了孩子们
1832	and then scoffing the lot herself.	然后自己嘲笑他们
1833	So then I'd, because I loved her	所以我会,因为我爱她
1834	and I think blokes, we try and solve problems, don't we?	我认为家伙,我们尝试 解决问题,不是吗?
1835	We're like cavemen, I wanted to rescue her,	我们就像洞穴人 我想救她
1836	so I'm either throwing the food away or I'm tackling her	所以我要么把食物丢掉 要么就对付她
1837	and then she, we're having such arguments	然后她,我们有这样的争论
1838	because she's defensive and cross.	因为她是防守和十字架。
1839	I couldn't understand with an intelligent woman	我不懂一个聪明的女人
1840	what's going on.	发生什么事了?
1841	But then, this is only a few years ago,	但是,这只是几年前,
1842	she understood for the first time, this is addiction.	她第一次理解,这是上瘾。
1843	When you have intelligent people,	当你有聪明的人,
1844	highly, highly intelligent people doing stuff	高度,高智慧的人做的东西
1845	that harms their health repeatedly,	伤害他们的健康,
1846	is this not like cigarettes?	这不是香烟吗?
1847	Is it not like alcohol?	和酒精不一样吗?
1848	That is ultra-processed food addiction	那是超加工食品成瘾
1849	and there's a patient I'd like to tell you about	有一个病人我想告诉你
1850	that explains it even more clearly	这更清楚地解释了
1851	and this patient has consented for me to tell you	这个病人同意我告诉你
1852	because he wants to help the world.	因为他想帮助世界
1853	So this is a guy who's a very successful guy,	所以,这是一个家伙 谁是一个非常成功的家伙,
1854	he runs, he's a wealthy person with a successful business,	他经营,他是一个有钱人 有成功的生意,
1855	he's not stupid.	他一点都不蠢
1856	He has type 2 diabetes, he's 55,	他得了2型糖尿病,他55岁
1857	he has type 2 diabetes, he's very much overweight.	他患有2型糖尿病 他体重超重
1858	Unfortunately, he needs really serious surgery	不幸的是,他需要认真的手术
1859	because both his knees have been so destroyed by his weight	因为他的膝盖 被他的体重摧毁了
1860	that he can hardly walk because he's in real agony.	他几乎不能走路 因为他在真正的痛苦。
1861	But his type 2 diabetes is so bad,	但他的2型糖尿病很严重
1862	his blood sugar control is so bad,	他的血糖控制非常糟糕,
1863	the anaesthetist won't touch him, so he's trapped.	麻醉师不会碰他 所以他被困住了
1864	He can't get the op because his blood sugar is high,	他得不到行动 因为他的血糖很高
1865	he can't run his business easily	他不能轻易经营他的生意
1866	because he can't hardly walk.	因为他几乎走不动
1867	So, obviously what we do is we say you need to go low carb	所以,很明显,我们做的是说 你需要低调的碳化物
1868	and it works for a bit and he loses some weight	它工作了一点点,他失去了一些体重
1869	but then he gains the weight again	但后来他又增加了体重
1870	and this goes on for four years	这持续了四年
1871	while I see him so regularly every month.	我每个月都经常见到他
1872	What's going on, what's going on?	何为,何为?
1873	Oh, excuses, the grandchildren,	哦,借口,孙子们,
1874	I've got a holiday, Christmas, it goes on.	我有一个假期,圣诞节,它继续。
1875	Anyway, then his wife came to see me	总之,后来他老婆来找我
1876	and she said, Dr. Min, I need to level with you,	她说,敏医生,我需要跟你说实话
1877	you need to understand what's going on.	你得明白这是怎么回事
1878	I find that my husband is getting up at four in the morning	我发现我丈夫早上四点起床
1879	and eating bread out of the fridge.	然后从冰箱里吃面包
1880	So, what I do now, what I started doing	所以,我现在做什么,我开始做什么
1881	was at the end of every day,	在每一天结束时,
1882	I put all the bread in the bin	我把面包都放进垃圾桶了
1883	if it hasn't been eaten that day	如果那天没吃的话
1884	but then I discovered my husband was going in the bin	但后来我发现我丈夫要进垃圾桶
1885	to eat the bread.	来吃面包。
1886	Then what she does, she's a very formidable woman,	然后她做什么, 她是一个非常可怕的女人,
1887	she started putting detergent, liquid detergent	她开始放洗涤剂 液态洗涤剂
1888	on any bread that goes in the bin	在任何面包 进到垃圾桶
1889	but he still eats it.	但他还是吃它。
1890	He's getting up at four in the morning,	他早上四点起床
1891	rummaging through the bin to eat the bread	翻到垃圾桶里吃面包
1892	with the detergent on.	带上洗涤剂
1893	So then she tries something else and she says,	然后她尝试了别的东西,她说,
1894	this is the only thing that will stop my husband	只有这样才能阻止我丈夫
1895	from eating bread if it's there.	从吃面包,如果它在那里。
1896	I spray bleach on the bread	我在面包上喷漂白剂
1897	and leave the can of bleach by the bin	然后把漂白剂放在垃圾桶旁边
1898	so he knows don't even look, okay?	所以他知道不要看,好吗?
1899	What I've described to you is addiction.	我对你说的是瘾君子
1900	This is an intelligent person	这是一个聪明的人
1901	and imagine his self-esteem, how it was to live like that,	想象一下他的自尊, 如何生活这样的,
1902	concealing what he was doing	隐瞒他的行为
1903	and not telling his doctor	没有告诉他的医生
1904	because I'm trying so hard for him for years	因为我为他努力多年
1905	and he's so sweet to me now	他现在对我那么好
1906	and he often shakes my hand and gives me a hug.	他经常和我握手 拥抱我
1907	He said, you tried, you really tried.	他说,你试过了,你真的试过了
1908	Anyway, my stories have a happy ending always.	总之,我的故事总是有一个快乐的结局。
1909	What I did for him in the end, he needed everything.	我最后为他所做的 他需要一切
1910	So low carb, then I got him using a continuous glucose monitor	这么低的碳化物,然后我用连续的葡萄糖监视器让他
1911	so that he would get feedback immediately	以便他立即得到反馈
1912	and see that spike.	看见那个钉子
1913	And also I could see the spikes as well	我也能看见钉子
1914	because he had to come and show me his tracings.	因为他必须来给我看他的踪迹
1915	And on top of that, I did something unusual.	除此之外,我做了一些不寻常的事。
1916	I gave him a low dose of the new GLP-1 drugs.	我给了他低剂量的新GLP-1药物.
1917	Azempec.	阿赞培克.
1918	One of those.	其中一个
1919	And the three together, he managed to not,	三个人一起,他设法没有,
1920	he couldn't moderate but he could abstain	他不能温和 但他可以弃权
1921	and then he could do it.	然后他就可以做到这一点。
1922	Azempec帮助减少了噪音,
1923	the cravings in his head.	在他的头上的渴望。
1924	The feedback from the CGM helped him know how he was doing	CGM的反馈帮助他知道自己在做什么
1925	and the support he got from me and the low carb	以及他从我和低矮的卡布那里得到的支持
1926	pulled together in all three	三个都拉在一起
1927	and he's had his operation now.	他已经做了手术了
1928	And so it's a happy story, but he's got maintenance.	所以这个故事很快乐 但他有维修费
1929	All his life he's gonna have to sort that out.	他的一生都得想办法
1930	And it's a wonderful example	这是一个很好的例子
1931	because I think we trivialize this.	因为我觉得我们只是把这事轻描淡写
1932	We call it carb creep, like it doesn't matter,	我们管它叫碳蠕动 就像它不重要一样
1933	but there are many people listening to us right now	但现在有很多人听我们说话
1934	and they know, they know they're addicted to various foods.	他们知道,他们知道 他们对各种食物上瘾。
1935	They know because when you ask them,	他们知道 因为当你问他们,
1936	they often burst into tears.	他们经常流泪
1937	Often somebody will say I've never told anybody	经常有人会说我从来没有告诉过任何人
1938	in my entire life about, and bread is a common one.	在我一生中 面包是常见的
1939	And if you're not addicted to bread, you can't imagine it.	如果你对面包没有上瘾,你无法想象.
1940	But if you are addicted to bread,	但如果你对面包上瘾
1941	they say this sounds so stupid.	他们说这听起来很愚蠢。
1942	I'm so embarrassed to tell you	我很尴尬地告诉你
1943	I can't control how I eat bread.	我无法控制我如何吃面包。
1944	And so it's not great for your self-esteem, is it?	所以这对你的自尊并不重要,是吗?
1945	People might be addicted to many things	人们可能会沉迷于很多事情
1946	and my wife's published many papers on this	我妻子发表了许多论文
1947	and written a book and this, that and the other.	写了本书和这本书 还有另一本
1948	And she would say about 14% of the population	她会说大约14%的人口
1949	has some aspects of ultra-processed food addiction.	有一些超加工食品成瘾的方面
1950	And it kind of explained so much	这解释得太多了
1951	why are intelligent people eating foods they know do them harm?	为什么聪明人吃他们知道的食物会伤害他们?
1952	I've got another example.	我有另一个例子。
1953	One of my patients with type two diabetes,	我一个患有二型糖尿病的病人
1954	we got drug-free remission.	我们得到了无毒品的赦免。
1955	Hooray, I've done that now 157 times.	万岁,我已经做了157次。
1956	So every one of them, I'm cheering when it happens.	所以,每一个他们,我欢呼 当它发生。
1957	So this guy, we did it, drug-free remission.	所以这家伙,我们做到了,没有毒品的缓解。
1958	Then he vanished for a while	然后他消失了一段时间
1959	and came back with two dead toes	带着两个死脚趾回来
1960	and he had to have them amputated.	他不得不将他们截肢。
1961	Dead toes?	死脚趾?
1962	Yeah, they started rotting	是啊,他们开始腐烂
1963	because diabetes takes the blood supply,	因为糖尿病导致血液供应
1964	particularly from your toes.	特别是从你的脚趾。
1965	So we had to have surgery to have part of his foot removed.	所以我们得做手术才能把他脚的部位切掉。
1966	And so you call it carb creep	你叫它碳蠕动
1967	and he ended up with half his foot taken off.	结果他的双脚脱了一半
1968	That's not carb creep, something far more sinister.	那不是卡布变态,更邪恶的东西
1969	But I never give up.	但我从来没有放弃。
1970	And unfortunately the wounds took a long time to heal	不幸的伤口花了很长时间才愈合
1971	because he was sugary.	因为他是甜的。
1972	So we do it all over again.	所以,我们再次这样做。
1973	I got him back into remission	我让他重获救赎
1974	because this time he and his wife are really determined	因为这次他和他老婆很坚定
1975	but it's a struggle and he needs help and support	但这是一场斗争 他需要帮助和支持
1976	to achieve that.	为了实现这一点。
1977	He's not a foolish man.	他不是一个愚蠢的人。
1978	He's an intelligent man.	他是个聪明人
1979	And yet various foods called to him,	然而,各种食物召唤他,
1980	eat me, eat me.	吃我,吃我。 吃我。
1981	And it's very difficult for him to not.	而且他很难不去
1982	And that, I mean, that's a very extreme example	我的意思是,这是一个非常极端的例子
1983	but many people with overweight	但许多超重的人
1984	and some who are not overweight are struggling	而不超重者,确是艰难的;
1985	with very, very significant carb cravings	与非常,非常重要的碳 渴望
1986	and they really, really struggle to control them.	他们真的,真的很难控制他们。
1987	There should be a button just down below here.	这里下面应该有个按钮
1988	And if it says subscribe, you're already subscribed.	如果它说订阅, 你已经订阅。
1989	If it says subscriber, that means you're not yet.	如果说是订户,那就说明你还没订户
1990	And if you're not subscribed,	如果你没被订阅
1991	please could you do us a favor and hit that button?	你能帮个忙按下按钮吗?
1992	It helps the show more than you know.	这比你知道的更有助于演出
1993	And according to the algorithm,	根据算法
1994	you're someone that watches our show	你是看我们节目的人
1995	but you haven't yet hit that button.	但你还没有按下那个按钮
1996	Thank you so much.	非常感谢
1997	For those people, and I assume there's a lot of people	这些人,我想有很多人
1998	and actually some people have seasons	其实有些人有季节
1999	where they're in control, they're out of control.	在那里他们控制, 他们失控。
2000	Yes, it can vary.	是的,它可以变化。
2001	I've been there.	我去过那里。
2002	What is step one today?	今天的第一阶段是什么?
2003	So they're listening to you, they go,	所以他们听你的,他们走了,
2004	fuck it, I don't wanna lose my toes	他妈的,我不想失去我的脚趾
2005	and all of these problems.	以及所有这些问题。
2006	What is step one now?	步骤一是什么?
2007	Now, are we talking about for somebody	现在我们在为某人说话吗?
2008	with type 2 diabetes or somebody	患有2型糖尿病的人
2009	who can't control what they're eating?	谁不能控制他们在吃什么?
2010	Someone that can't control what they're eating.	一个无法控制自己在吃的东西的人
2011	Great, right.	很好,没错。
2012	So step one, we just did it.	所以,第一步,我们刚刚做到了。
2013	I think step one is acknowledging that is your problem	我认为第一步是承认那是你的问题
2014	because if you're not honest about your problem,	因为如果你对自己的问题不诚实
2015	how are you ever gonna sort it out?	你怎么解决?
2016	Honesty.	诚实。
2017	So the first thing is honesty	所以第一件事就是诚实
2018	and that's very hard for people.	这对人们来说很难
2019	All of us have made excuses, me and my biscuits.	我们都找了借口 我和我的饼干
2020	I believed that it was easier for me to think	我相信这样比较容易思考
2021	that that was stress and a reasonable reaction	压力和合理反应
2022	to the stress of running a practice	练习的压力
2023	than it was to say, I've got, biscuits for me,	而不是说 我有饼干给我
2024	it took me a year to give them up, a year.	我花了一年时间放弃他们,一年。
2025	How pathetic is that?	这有多可悲?
2026	I was so driven, it took me a whole year.	我被驱赶了一年
2027	How did you give them up?	你怎么放弃的?
2028	I did it by weaning myself off a bit like methadone.	我这样做是因为自己断奶 有点像美沙酮。
2029	So I went from, I like chocolate ginger biscuits	所以我从,我喜欢巧克力姜饼
2030	and then I went to digestive plain	然后我去了消化道平原
2031	and then I went to oat biscuits	然后我去了燕麦饼干
2032	and then eventually I went to almonds.	最后我去了杏仁园
2033	Why didn't you just do it all at once?	为什么你不马上做?
2034	I should have done.	我应该做的。
2035	And Jen's a great believer in cold turkey,	珍对冷火鸡很有信心
2036	like what is the thing, stop it.	像是什么东西,停止它。
2037	I wasn't man enough for that and it took me a whole year.	我不够男人 花了我整整一年时间
2038	So the first thing is be honest,	所以,第一件事是诚实,
2039	truth, be honest with yourself	说实话,老实说
2040	even if you can't tell other people.	即使你不能告诉别人。
2041	Be honest with yourself.	诚实自在.
2042	Is there an addictive potential there?	有没有上瘾的可能性?
2043	Could that be, does that fit?	可能吧,这合适吗?
2044	Number two, specifically which foods is your problem?	第二,具体是哪一种食物是你的问题?
2045	And be honest.	且道老实.
2046	Because if you're not honest, then number three	因为如果你不诚实,那么第三
2047	is have a plan for abstinence.	有个禁欲计划
2048	Because if you have got an addictive potential,	因为如果你有上瘾的可能
2049	it won't be one biscuit.	它不会是一个饼干。
2050	And we all, who, you know, how many of us have said	我们所有人,你知道,我们有多少人说过
2051	I'm gonna give up ice cream or biscuits	我要放弃冰激凌或饼干
2052	or pizza or whatever it is.	或披萨或它是什么。
2053	And then you have a shit day.	然后你有一个狗屎一天。
2054	You did, well, you have a drink	你喝过酒了
2055	or whatever you think tomorrow.	或者你明天会怎么想
2056	Work stresses you out.	工作压力很大
2057	Yeah, tomorrow, tomorrow, tomorrow, tomorrow.	对,明天,明天,明天,明天
2058	So it's very important to be specific about the food	所以,重要的是要 具体关于食物
2059	and then to have a plan for how you are going to do it.	然后有一个计划 要如何做到这一点。
2060	And another thing is sometimes it's helpful,	还有一件事是有时候有帮助
2061	you know, the people around you that love you,	你知道,周围的人 爱你,
2062	maybe share with them that it's important	也许和他们分享 这很重要
2063	and that I might need some help.	我可能需要一些帮助。
2064	Please be tolerant with me, like cigarettes.	请宽容我,像香烟。
2065	Please be tolerant if I'm short-tempered.	如果我脾气短,请宽容
2066	I'm gonna try and do this thing because it's important.	我会试着做这件事 因为很重要
2067	The difficulty, it depends whether the person	困难取决于这个人
2068	that loves you can be gentle or if they're heavy-handed.	爱你的人可以温柔点 或者如果他们是重手的话
2069	If you confess this and then they police you.	如果你承认了,他们就会逮捕你
2070	Judgmental.	判决.
2071	Yeah, it doesn't help.	是啊,没有帮助。
2072	Yeah, yeah, yeah.	对,对,对
2073	What you're asking for is gentle support and tolerance.	你要求的是温柔的支持和宽容。
2074	I can think of a time of my life where I was with somebody	我能想到我一生中与某人在一起的时光
2075	and I was, they were so into their health	而我,他们是如此的 健康
2076	that it made me start to hide when I was eating bad.	它让我开始隐藏 当我吃坏。
2077	Exactly, thank you for that.	没错,谢谢你
2078	That's what happens.	即是缘起.
2079	And you see that people become deceitful.	你看到人们变得欺骗。
2080	If you police somebody you love, the result is deceit.	如果你管你爱的人,结果就是欺骗
2081	I was hiding the wrappers of the things I was eating.	我在隐藏我吃的东西的包装。
2082	Jen did that with me.	珍对我这么做了
2083	She knew that I was monitoring,	她知道我在监视我
2084	so she starts hiding the wrappers	所以她开始把包裹藏起来
2085	or then I'd find them in the car.	不然我就在车里找到他们
2086	But then we have a situation	但是,我们有一个情况
2087	that we can no longer talk about it	我们不能再谈论它
2088	because if somebody, if you're forcing somebody	因为如果有人,如果你强迫某人
2089	to become deceitful, you have to back off a little bit	要成为欺骗, 你必须退后一点点
2090	because that deceit then affects self-esteem	因为欺骗会影响自尊
2091	and that can make them worse	那会让他们更糟
2092	and you didn't want to make them worse.	你却不想让他们更糟
2093	And then they're lonely	然后他们孤独
2094	because they can't share the bad days.	因为他们不能分享坏日子
2095	Yeah, it's really good.	是啊,这是真的好。
2096	I wonder, please could we show Jen's book at this point?	我想,请我们 展示珍的书在这一点上?
2097	Of course.	当然
2098	So can I just explain the book?	我能解释一下这本书吗?
2099	So this is Jen's book	这是珍的书
2100	and the most important thing	和最重要的东西
2101	is Jen doesn't make a penny out of this book.	珍从这本书里一分钱都没有
2102	So it's fork in the road with the idea	所以这是岔路口 与想法
2103	that in your journey, which one are you gonna pick?	在你的旅途中, 你要选哪一个?
2104	Don't you see?	你不明白吗?
2105	So it's fork in the road.	故为路叉.
2106	She doesn't make any money from this.	她没赚到钱
2107	Every penny goes to a charity that she's set up	每分钱都花在她设立的慈善机构
2108	helping people with food addiction.	帮助有食物上瘾的人。
2109	It's available on Amazon and self-published on Amazon.	它可以在亚马逊上找到,也可以在亚马逊上自行发布.
2110	How much does this book cost?	这本书多少钱?
2111	It's not a lot, is it?	这不是很多,是吗?
2112	It's about 15 pounds.	约十五斤.
2113	Oh no, it's less.	哦,不,这是更少。
2114	I think it might be 10, 10 quid.	我觉得大概是10,10英镑
2115	Okay, I'll tell you what I'll do.	好吧,我告诉你我该怎么做。
2116	Yeah.	对
2117	I'll buy a thousand of them.	便买一千匹.
2118	Fabulous.	名华严.
2119	And I'll put a link below in the comment section.	我将在下面的评论部分加上一个链接。
2120	And so all you've got to do	所以你必须做的
2121	is if you've really enjoyed this conversation	如果你真的喜欢这个谈话
2122	and you'd like to get Jen's book.	你想拿珍的书
2123	Fork in the road.	叉在路边.
2124	A fork in the road.	道中叉头.
2125	Maybe we can even get some of them signed.	也许我们甚至可以让他们中的一些人签字。
2126	Not all of them, cause that would break our hand,	不是所有的,因为那会打破我们的手,
2127	but hopefully get a couple of them signed.	但希望他们能签个名
2128	That is brilliant.	这是辉煌的。
2129	Click below and we'll send a thousand of them out.	点击下面,我们会送出一千个。
2130	And that's just to thank you from me to both you and Jen,	这只是为了谢谢你从我 向你和珍,
2131	but also to the community who tune in	也给那些在
2132	for these conversations.	这些谈话。
2133	It's so great that people can get such simple information	这太伟大了,人们可以得到这么简单的信息
2134	that's so accessible and so rigorous	如此可及和严谨
2135	in its scientific credentials in a way like this	在科学证书 的方式像这样
2136	that they can, that could change some people's lives.	他们可以, 这可以改变一些人的生活。
2137	Great.	不错
2138	Isn't that a wonderful thing?	这难道不是一个美妙的事情吗?
2139	You know, a simple book like this,	你知道,简单的书像这样,
2140	which isn't long either.	时间也不长
2141	No, it's not a big read.	不,这不是一个大的阅读。
2142	Could change some people's lives.	可能改变一些人的生活。
2143	That's such a wonderful thing.	这真是太棒了
2144	Pete, what are you doing?	皮特,你在干吗?
2145	Just making myself a delicious coffee.	只是给自己弄杯咖啡
2146	From the freezer?	从冰箱里?
2147	从 freeze从 freeze.
2148	Have you not heard about Conteo?	你没听说康蒂奥的事吗?
2149	No.	没有
2150	Oh my gosh.	天呐
2151	This is going to change your life.	这将改变你的生活。
2152	I invested in this company called Conteo last year.	去年我投资了一家叫Conteo的公司
2153	And they're now one of the sponsors of this podcast	他们现在是播客的赞助商之一
2154	because they've taken a pretty revolutionary approach	因为他们采取了一个相当革命性的方法
2155	to making coffee.	来煮咖啡
2156	Every coffee is precision brewed at 10 times the strength.	每杯咖啡的精度是强度的10倍
2157	And then they flash freeze it with liquid nitrogen	然后他们用液态氮气冷却它
2158	to lock in the flavor and freshness.	锁在口味和新鲜。
2159	And then it's delivered to you on dry ice	然后用干冰送给你
2160	in these recyclable aluminum capsules,	在这些可回收的铝胶囊,
2161	still frozen, like a little ice cube.	仍然冷冻,就像一个小冰块。
2162	All you have to do is pop the capsule out,	你只需要把胶囊弹出来
2163	add some hot water,	加点热水,
2164	and then you stir it and you are good to go.	然后你搅动它 你可以走了。
2165	You can also make delicious iced coffee drinks as well.	你也可以做美味的冰咖啡饮料。
2166	Just pour it in, stir it up.	倒进去,搅一下
2167	And for anyone that hasn't tried it,	对于没有尝试过的人来说
2168	you can get $30 off your first order of Cometeer coffee	你可以从你第一次订购的彗星咖啡中拿30美元
2169	如果你去喜剧演员。 com slash Steven。
2170	I've done almost 700 interviews	我已经面试了近700次了
2171	with some of the most interesting people in the world.	和世界上最有趣的人在一起
2172	And one of the things you learn,	你所学的东西之一,
2173	which is unexpected,	这是意外的,
2174	is that vulnerability is the doorway to connection.	脆弱性是连接的大门。
2175	And after sitting here for two, three hours with a guest,	和一位客人坐了两三个小时后
2176	I feel a deep sense of connection to them.	我觉得他们有很深的联系
2177	And as they leave, what I get them to do	当他们离开时,我让他们做什么
2178	is to write a question in the diary of a CEO.	在首席执行官的日记里写一个问题
2179	We've taken all of the questions from the diary of a CEO.	我们从首席执行官的日记里 拿走了所有的问题
2180	We have put the question here on this card	我们把问题放在这张牌上
2181	with the name of the person that wrote it.	写作人的名字
2182	So you can sit at home, as I do with my fiance	这样你就可以坐在家里了 就像我和我未婚夫一样
2183	and my colleagues at work and other people in my life,	我的同事和我的生活中的其他人,
2184	whenever we get a minute,	只要有时间
2185	we play the diary of a CEO conversation cards.	我们玩CEO谈话卡的日记
2186	And it is incredible what happens.	这是不可思议的。
2187	These are great if you're in a romantic relationship	这些很棒,如果你在浪漫的关系中
2188	and you want to connect your partner more.	而你想要联系你的搭档更多。
2189	These are also great if you're in a team	这些也很棒,如果你是团队的
2190	and you want to bond your team together.	你想把你的团队团结在一起
2191	And I have to say, they're also great for families	我不得不说,他们对于家庭也是很好的
2192	that want to learn more about each other	想要多了解对方
2193	and that need a good excuse to spend some time	这需要一个好借口 花一些时间
2194	in a digital world in the analog environment,	在模拟环境中的数码世界,
2195	connecting human to human.	连接人类和人类。
2196	It is remarkable what the right question	问题很突出
2197	at the right time can do.	在合适的时间可以做到。
2198	转到 thediary.com
2199	and you can get these conversation cards right now.	你可以马上拿到这些谈话卡
2200	You said something earlier on about the link	你刚才说过关于联系的事
2201	between sort of your dietary choices and cancer.	在你的饮食选择和癌症之间
2202	I've actually got a friend of mine who used to work for me	我有一个朋友曾经为我工作
2203	who is going through a cancer process at the moment.	他们正在经历癌症的治疗
2204	She's very, very young.	她非常,非常年轻。
2205	She's actually younger than I am.	她实际上比我年轻。
2206	And she was diagnosed with breast cancer.	她被诊断为乳腺癌。
2207	She's a really good friend of mine.	她是我的一个好朋友
2208	And she was actually my manager for a couple of years.	她实际上是我的经理 几年。
2209	She's called Katie.	她叫凯蒂。
2210	She's very public about this.	她对此很公开
2211	So she's posting her journey online	所以她在网上发布她的旅程
2212	so I can say her name.	所以我可以说出她的名字。
2213	And I've been following her	我一直在跟踪她
2214	and she's removing a lot of the foods	她把很多食物都搬走了
2215	we've talked about today from her diet.	我们今天从她的饮食中谈起过
2216	So she's very front of mind for me at the moment.	所以她现在对我来说非常明智
2217	And I was looking at some of the stats around the link	我看着连接上的一些数据
2218	between our dietary choices and cancer outcomes	我们的饮食选择与癌症结果
2219	and I'm gonna read them.	我会读它们。
2220	Now my team might cut some of them out	现在,我的团队可能 切出其中一些
2221	but I think they're worth hearing	但我觉得他们值得听
2222	because hearing them I think is quite enlightening.	因为听到他们 我觉得很有启发性
2223	A massive French study found that drinking just 100 mil	法国的大规模研究发现 喝的只有1亿
2224	of sugary drinks per day,	每天饮用糖性饮料,
2225	which could be a third of a can of soda,	可能是一罐苏打水的三分之一
2226	is associated with a almost 20% increased risk	与风险增加近20%有关
2227	of overall cancer.	总体癌症。
2228	Women who consume two or more dietary drinks daily	每天食用两种或两种以上饮食饮料的妇女
2229	have over double the risk	风险超过两倍
2230	of early onset caloric cancer	早发热癌
2231	compared to those who drink less than one a week.	以一周不足一饮者为例。
2232	High consumption of sugary sweetened beverages	高消费量的糖甜饮料
2233	is linked to a 78% high risk	与78%的高风险有关
2234	of estrogen dependent endometrial cancer in women.	雌激素依赖性内膜癌。
2235	Drinking 20 ounces of sugary soda daily	每天喝20盎司糖水
2236	is linked to shortening your telomeres,	与缩短调制解调器相关联,
2237	which are the protective caps on your DNA,	这是你DNA上的保护帽
2238	equating to 4.6 years of extra biological aging,	相当于4.6年额外的生物衰老,
2239	which is a major risk factor for cancer.	这是癌症的主要危险因素。
2240	High sugar intake causes chronic hypersulinemia.	高糖摄入导致慢性高血糖症.
2241	Chronic hyperinsulinemia.	慢性高血糖性贫血。
2242	So that is what I'm saying	这么说吧
2243	when the insulin levels are high,	当胰岛素含量高的时候,
2244	which I explained at the beginning.	我一开始解释过
2245	Which can inhibit apoptosis,	它可以抑制鼠疫,
2246	the natural process where damaged	损坏的自然过程
2247	or cancerous cells self-destruct.	或癌细胞自毁。
2248	Wow, two more.	哇,还有两个。
2249	Fructose is processed in the liver	葡萄糖在肝脏中加工
2250	and converted into lipids, which are fats,	变成脂质的脂质,
2251	which is what we were talking about earlier,	这就是我们刚才说的,
2252	which recent studies show certain tumors	最近的研究表明某些肿瘤
2253	directly consumed to build their cell membranes.	直接消耗来建立细胞膜.
2254	And lastly, diets high in added sugars	最后,食用高的加糖
2255	chronically elevate C-reactive proteins	C-反应蛋白
2256	called CRPs, an inflammation marker	称为 CRPs, 一个炎症标记
2257	that is heavily correlated	关系严重
2258	with tumor progression and metastasis.	有肿瘤进化和元化。
2259	So what I'd like to, that is so interesting	┮и稱暗 痷Τ届
2260	and it brings to mind a really important point.	这让人想起一个非常重要的问题。
2261	We talk so much around the world about treating cancer.	我们在世界各地谈论治疗癌症的问题。
2262	What about prevention?	预防怎么办?
2263	Because for your friend, that's a life sentence	因为对你朋友来说,这是终身监禁
2264	and she's living with uncertainty and fear.	她生活在不确定和恐惧之中
2265	And when I tell patients they have cancer,	当我告诉病人 他们得了癌症,
2266	you feel it right here because you just took away so much.	你感觉到它就在这里 因为你刚刚拿走这么多。
2267	And it's interesting, do we try hard enough?	很有趣,我们够努力吗?
2268	If we know that, are we trying hard enough	如果我们知道,我们是否已经尽力了
2269	to prevent cancer?	预防癌症?
2270	Because that's what we should be doing.	因为这是我们应该做的。
2271	Because we know a lot that I think after smoking,	因为我们知道很多 我吸烟后想,
2272	diet is the next commonest cause of cancer.	饮食是癌症的下一个常见原因。
2273	And how serious does it have to get	以及它有多严重
2274	when you just gave all those references then	当你刚刚给出了所有的参考文献
2275	and I know that junk food is linked to all cause mortality,	我知道垃圾食品 与所有导致死亡,
2276	it's linked to so many things.	和很多事情有关
2277	What are we prepared to sacrifice	我们准备牺牲什么
2278	for enjoying treats and snacks?	享受点心和点心?
2279	It's kind of, when you look at it like that,	这有点,当你这样看它,
2280	it's really bonkers, really bonkers.	它真的疯了,真的疯了。
2281	This sounds a bit crazy,	这听起来有点疯狂,
2282	but sometimes I imagine receiving the diagnosis	但有时我想得到诊断
2283	and I do a bit of, I guess I might call it a premortem,	我做了一点, 我想我可能称之为尸检前,
2284	a premortem, not a postmortem,	尸检不是尸检
2285	where I imagine on that day the decisions	我想象那天的决定
2286	I wish I would have made.	真希望自己能来
2287	And I'm not saying all cancer is linked to what we eat	我不是说所有的癌症 都和我们吃的东西有关
2288	because that's not the case,	因为事实并非如此,
2289	but I'm imagining like the worst diagnosis	但我想象着最糟糕的诊断
2290	I could ever be given and the doctor telling me	医生告诉我,我永远可以接受
2291	that my lifestyle choices contributed to that	我的生活方式选择促成了这一点
2292	over the last five, 10, 15 years.	过去五、十、十五年
2293	And in that moment, is there any sugary drink	在那一刻,有没有糖味的饮料
2294	that is worth it?	值得吗?
2295	There's just not, you would just wish	只是没有,你只是希望
2296	with every bone in your body where you come home	身体里的每一根骨头 你回家的地方
2297	and tell your fiance, your partner, your kids	告诉你的未婚夫,你的搭档,你的孩子们
2298	that you've got this horrific diagnosis,	你有一个可怕的诊断,
2299	you would just wish that you had made a different decision.	你只是希望你做了另一个决定
2300	I also think that's a very good strategy	我也觉得这是个很好的策略
2301	for dealing with problems.	处理问题。
2302	You know, your life must be so complicated,	你知道,你的生活一定很复杂,
2303	I can't begin to imagine how many problems you're solving	我无法想象你解决了多少问题
2304	and the complications and the people you deal with.	以及你所处理的复杂情况
2305	And yet all of them are as nothing	然而,他们都是虚无
2306	against the cancer diagnosis, aren't they?	反对癌症诊断,不是吗?
2307	So that you would look at the problems you have right now	让你看看现在的问题
2308	and you'd laugh.	你会笑的
2309	Yesterday, I was worried about the traffic or whatever.	昨天,我担心 交通什么的。
2310	And I think it's a leveler.	我认为这是一个平面。
2311	Mortality is a leveler.	死亡率比较高。
2312	All my life, I've been obsessed with death	我一辈子都沉迷于死亡
2313	and it worries me, I can't sort out in my head	这让我很担心 我脑子里想不通
2314	what does death mean or, you know,	死亡意味着什么?
2315	it really scared me when I was a child, the idea of death.	它真的吓到我 当我还是个孩子, 关于死亡的想法。
2316	But what it's given me is a drive to not waste time	但是它给了我一个不浪费时间的动力
2317	and to think about what's the best use of today.	并想着什么是今天的最好用途.
2318	And you seem to have that kind of energy as well.	你似乎也有这种能量。
2319	Interesting thing about the side of wasting time as well	浪费时间也很有趣
2320	is through everything you've talked about today,	今天你所说的一切
2321	we can both waste less time, but also have more time.	我们既可以少浪费时间,也可以多一点时间。
2322	And when I learned about the difference	当我得知区别
2323	between lifespan and healthspan,	在寿命与健康之间,
2324	that also added to this equation.	也增加了这个公式。
2325	People still live to 80 years old,	人们仍然活到80岁,
2326	but they're only healthy for 30, 40 years.	但他们只有30,40年的健康。
2327	And that's a very, the idea of healthspan	这是一个非常,健康的想法
2328	is very important because we know in the UK it's going down.	很重要,因为我们知道英国会倒闭
2329	Oh, is it?	是吗?
2330	Yes, they're looking at that.	是的,他们在看那个
2331	Now lifespan is hanging out there	现在生命在外延
2332	as sort of stuttering along,	犹如摇摇欲坠,
2333	but healthspan is going down in the UK	但是英国的卫生计划正在下降
2334	and it's worth thinking why that is.	值得思考为什么
2335	Well, I would hazard a guess it relates	好吧,我猜它与
2336	to all the things you've talked about today.	今天你所说的一切
2337	I think it may do.	我认为它可能做。
2338	In England, you're totally right.	在英国,你完全正确。
2339	It says in England, the situation is particularly alarming.	在英国,情况特别令人震惊。
2340	Healthspan is actively declining	健康计划正在积极下降
2341	even as overall lifespan slowly creeps up.	即使整个寿命慢慢地上升
2342	Recent 2024 to 2026 data from the Office of National Statistics,	国家统计局最近提供的2024-2026年数据,
2343	the ONS and the Health Foundation paints a stark picture	国家统计局和卫生基金会描绘了一幅鲜明的画面。
2344	of the UK's widening sick years gap.	英国病年差距越来越大
2345	Over the last decade, healthy life expectancy in the UK	过去十年来,联合王国的健康预期寿命
2346	has fallen by roughly two years.	已经下降了大约两年。
2347	As of the latest data, men in the UK can expect to spend	从最新数据来看,联合王国的男子可以预期支出
2348	about 60 years in good health	健康60岁左右
2349	and women about 60 years of good health as well.	和妇女大约60年的健康。
2350	Because overall life expectancy in England is rising,	因为英格兰的总预期寿命在上升,
2351	people are now spending roughly up to 23 years	人们现在花费大约23年的时间
2352	at the end of their lives with poor health and in sickness.	在他们生命的尽头 健康状况不佳和生病。
2353	This means the average person spends nearly a quarter	也就是说,平均人花费近四分之一
2354	of their life managing chronic illness and or disability.	管理慢性病或残疾。
2355	And that's exactly the point, isn't it?	这正是重点,不是吗?
2356	That's exactly the point.	这正是重点。
2357	And it relates to another thing	还有一件事
2358	I'd like to tell you about as well.	亦欲说此经.
2359	This is government figures.	这是政府的数字。
2360	Every taxpayer in England pays an extra 7,000 pounds tax	英国的每个纳税人都要多缴七千镑的税
2361	per year for the consequences of ultra processed food.	每年处理超加工食品的后果。
2362	Everybody's paying tax, extra tax, 7,000 pounds a year.	每个人都交税,加税,每年7000磅.
2363	And this is because it's not just the cost of the drugs.	这不仅仅是药物的成本。
2364	The bigger cost is the people not paying tax themselves	最大的代价是人们不自己纳税
2365	and not able to work because they're ill.	和不能工作 因为他们生病。
2366	And that's two thirds of the cost is the lack of revenue	这是三分之二的成本是缺乏收入
2367	because so much of our population isn't well enough to work	因为我们这么多人都不够工作
2368	and a lot of it's young people too, it's very serious.	并且很多都是年轻人,这是非常严重的。
2369	I know, I think about 30, 40% of our listeners	我知道,我想大约30%,40%的听众
2370	are in the United States.	在美国
2371	So I've got some bad news for everybody	所以我有坏消息要告诉大家
2372	in the United States as well.	在美国也是如此。
2373	Oh yeah, how is it there?	哦,是的,它是如何在那里吗?
2374	The US currently holds a rather grim record.	美国目前的记录相当严峻。
2375	It has the largest health span to lifespan gap on earth	它有最大的健康跨度 到地球上的寿命差距
2376	despite the United States having lower overall life	尽管美国总体寿命较低
2377	expectancy than almost all of its peer nations	几乎比所有同侪国家
2378	and premature death rate that is nearly twice the average	死亡率接近平均数的两倍
2379	of comparable countries.	国家。
2380	Its health span stats sit as the worst in the world.	它的健康状况是世界上最差的。
2381	So if you're in the United States, as things stand	所以,如果你在美国, 就现在的情况
2382	you will be sicker for longer or have less health span.	生病的时间会更长,健康时间会更短。
2383	We're trying to catch up though, aren't we?	我们试着赶上,不是吗?
2384	We're doing our best in the UK.	我们在英国尽力了
2385	We're doing our best to catch up.	我们尽力追赶
2386	I have this piece of string here,	我这儿有条绳子
2387	which is I guess a mechanism you use to figure out	我猜这是你用来找出的
2388	if people's waste and I guess fat levels are too high	如果人们的浪费 我猜脂肪含量太高了
2389	on their belly.	他们的肚子。
2390	I think it's bigger than that.	我觉得比这还要大
2391	So I'm interested in low cost ways for people to find out	所以我对低价的方法感兴趣 让人们知道
2392	well, how are you doing?	你好吗?
2393	How are you doing?	你好吗?
2394	And so one recognized way looking at metabolic health is	因此,一个公认的方法 看代谢健康
2395	your waist should be less than half your height.	你的腰应该不到你身高的一半
2396	So if we have a piece of string, which we have there	所以,如果我们有一块弦, 我们在那里
2397	I believe you're six foot one.	我相信你是六英尺一。
2398	Yes.	对
2399	And you've marked halfway.	你已经标记了一半。
2400	So half of that string should go around	所以一半的绳子应该绕过去
2401	the fattest bit of your belly.	你肚子里最肥的一点
2402	People come up to me all the time, you know,	人们总是来找我,你知道,
2403	and they go, oh my God, you're so much taller than I thought.	他们走了,哦,我的上帝, 你这么高比我想象的。
2404	Because they've only ever seen me sat down.	因为他们只见过我坐下
2405	My entire career is people watching me on the screen.	我的整个职业生涯是人们在屏幕上看着我。
2406	Cut it in half and then let's see.	切成两半再看.
2407	Will it go around your belly?	它会绕着你的肚子吗?
2408	Yes or no.	是或无.
2409	Okay, so I've cut the string in half.	好吧,我把绳子切成两半
2410	Which part of my belly?	我肚子的哪个部分?
2411	The fattest part.	最肥的部分。
2412	Yeah, so be honest about the fat part.	是啊,所以说实话 关于脂肪部分。
2413	Okay.	摆
2414	Can I look?	我能看看吗?
2415	Yeah.	对
2416	You did it.	你办到了
2417	Yeah.	对
2418	Are you squeezing in though?	你挤进去了吗?
2419	It's not, no I'm not.	不,不,我没有。
2420	Are you cheating?	你在作弊吗?
2421	Let me see.	让我看看。
2422	I mean, it's not loose.	我的意思是,它不是松开。
2423	You've just done it, you've passed.	你刚刚做了,你通过了。
2424	Yeah, okay, thank you.	好的 谢谢
2425	It's so interesting.	这很有趣。
2426	That's so funny, wow.	这太有趣了,哇。
2427	But that is a very interesting thing for you.	但这对你来说是件很有趣的事。
2428	And as I say, insulin resistance	就像我说的 胰岛素抵抗
2429	tends to put weight on your belly.	总是把体重放在你的肚子上。
2430	But you may have a very muscular abdomen.	但你的腹部可能很强壮
2431	Let's pretend it's that, you know.	让我们假装它是,你知道的。
2432	Yeah, you can do that again.	是的,你可以再这样做。
2433	But you're just about there.	但你就快到了 说吧
2434	You're just about there.	你马上就到了
2435	But it's a really simple test for everybody at home.	但它是一个非常简单的测试 每个人在家里。
2436	Piece of string, as long as you are tall.	一根绳子,只要你很高。
2437	Cut it in half.	切成两半.
2438	Will it or will it not go around your middle?	会不会绕到你中间?
2439	Okay, so everybody at home, go buy some string.	好了,所以大家在家里, 去买一些弦。
2440	Yeah.	对
2441	I mean, there's lots of other things you can do.	我的意思是,有很多其他的事情你可以做。
2442	But that's a simple way, because your weight alone,	但这只是一个简单的方式, 因为你的体重单独,
2443	as I said, it's where the fat is distributed.	如我所说,是脂肪分布的地方.
2444	Fat on your belly is more worrying	肚子上的胖子更担心
2445	than fat on your legs or on your arms, really, so.	比腿上或手臂上的脂肪,真的,所以。
2446	So one of the things people always ask me about	所以人们总是问我一件事
2447	is supplementation.	是补充。
2448	How come it's good, bad, and different?	如何是善恶不同.
2449	What's your point of view?	你的观点是什么?
2450	Right, so my point of view is, if you can,	好吧 所以我的观点是 如果你能
2451	my gut reaction is to try and use diet	我的直觉反应是尝试用饮食
2452	to give you what you need, if you can.	如果你可以的话,给你你需要的东西。
2453	Which diet?	什么饮食?
2454	A lower, a real food, low-ish carbohydrate diet	低,真正的食物,低碳水化合物饮食
2455	is my preferred thing with plenty of protein in there	我最喜欢的 里面有很多蛋白质
2456	and healthy fats.	和健康的脂肪。
2457	I'm very interested in farming and regenerative agriculture	我对农业和再生农业很感兴趣
2458	and all that kind of thing.	和所有这些事情。
2459	And what I know is that the nutrient profile	我知道的是营养素简介
2460	of crops grown today is not nearly as good	今天种植的庄稼没有那么好
2461	as it was 100 years ago.	就像100年前一样
2462	So we have some problems, and it's to do with the soil.	因此我们有一些问题, 和土壤有关。
2463	If you keep just adding nitrogen and harvesting crops,	如果你继续增加氮气和收割作物
2464	those crops do not contain as much zinc	这些作物的锌含量并不高
2465	or magnesium, particularly.	特别是镁。
2466	And so the tragedy is that, although my aim would be	悲剧是这样的 虽然我的目标是
2467	to have you healthy with a real food diet,	让你健康地享受真正的食物,
2468	there are some things you cannot get in the diet now	有些东西是不能进食的
2469	that your grandparents could,	让你的祖父母可以,
2470	and one of them is magnesium.	其中一个是镁
2471	It's very, very difficult to get enough magnesium	很难得到足够的镁
2472	in your diet without supplementation.	在你的饮食中没有补充。
2473	And as you get older, you absorb the magnesium	年纪越大 就会吸收镁
2474	less and less.	越来越少
2475	Also, a lot of medication interferes	还有很多药物干扰
2476	with magnesium absorption,	与镁吸收,
2477	particularly drugs for acidity.	特别是酸性药物。
2478	So magnesium supplementation for most people.	故多数人用镁补充.
2479	In myself, it was magic at getting rid of muscle cramps.	在我自己身上,消除肌肉抽筋是魔术。
2480	I sleep a lot better.	我睡得还好
2481	I think we also need to talk about magnesium,	我想我们需要谈谈镁,
2482	which magnesium, because it varies a hell of a lot.	镁,因为它 变化很大。
2483	And this bit's embarrassing.	这有点尴尬
2484	It depends on your bowels, right?	这取决于你的肠子,对不对?
2485	Have you got fast or slow bowels?	你有快肠还是慢肠?
2486	You don't need to tell me.	你不需要告诉我。
2487	If you tend to be a bit constipated,	如果你倾向于有点便秘,
2488	magnesium citrate is very good.	柠檬酸镁非常好.
2489	It helps, it's more laxative,	帮助,它更泻性,
2490	and you absorb some of it anyway.	你总算吸收了一部分
2491	If your bowels are not a problem,	如果你的肠子不是问题
2492	and particularly if you're wanting better sleep or mood,	尤其是如果你想要更好的睡眠或心情
2493	magnesium glycinate or threonate	镁甘化或脱氧
2494	actually crosses the blood-brain barrier,	实际上跨越血脑屏障,
2495	but won't help with constipation.	但不会帮助便秘。
2496	So that's a very quick thing on magnesium.	所以这对镁来说是非常快的。
2497	Have we got time for me to tell you	我有时间告诉你
2498	about the first cow I ever bought?	关于我买的第一只牛?
2499	Go ahead.	来吧。
2500	And it's relevant to magnesium.	而与镁有关.
2501	Go ahead.	来吧。
2502	Right.	对
2503	So my wife and I, my wife Jen,	所以,我的妻子和我,我的妻子简,
2504	we have this idea that if you love somebody,	我们有一个想法,如果你爱一个人,
2505	then gifts are, you should try and think,	然后礼物是, 你应该试着想,
2506	what would that person like?	那个人喜欢什么?
2507	Don't buy somebody a present you would like.	别给别人买礼物
2508	And it was Jen trying to get me to grow up, right?	Jen想让我长大 对吧?
2509	And this is how she did it.	她就是这样做的
2510	So she said to me one day,	所以有一天她对我说
2511	right, get a coat and a pair of Wellingtons,	买件外套和一双威灵顿
2512	I'm gonna take you out.	我要带你出去
2513	And she drove me into Lancashire,	她开车送我去兰卡西尔
2514	and there was a field of cows,	当时,有一群牛,
2515	and she said, I have bought you any one of those cows,	她说,我给你买了任何这些牛,
2516	because I'd always wanted a cow.	因为我一直想要一头牛。
2517	And we had a field, and she'd, how,	我们有一个田地, 她会,如何,
2518	what a woman, is this?	真是个女人吗?
2519	She knew I wanted, she went to the farmer in advance	她知道我想要, 她提前去农民那里
2520	and prepaid for any cow and said,	并预付任何母牛,并说:
2521	this field, I've bought a cow,	我买了一头牛
2522	you just pick which one you like,	随便选哪个
2523	and he'll transport it home.	他会把它运回家
2524	How does this relate to magnesium, you're wondering?	这和镁有什么关系?
2525	Well, it does, because the farmer said,	是的,因为农民说,
2526	you can have whichever cow you like,	你可以拥有任何你喜欢的牛,
2527	but I've lost 15 cows to a thing called the staggers	但我已经损失了15头牛 一个东西叫交错
2528	this year, and you cannot have the cow	今年,你不能拥有这头牛
2529	unless you promise me you'll buy magnesium supplements,	除非你答应我你会买镁补充剂
2530	because the grass is now so short of magnesium	因为现在的草很缺镁
2531	that cows die fitting	母牛会死去
2532	if you don't give them a magnesium supplementation.	如果你不给他们补充镁
2533	But it's better than that.	然则比之.
2534	At the same time, I had a patient	同时,我有一个病人
2535	that I couldn't work out why he was fitting.	我无法理解他为什么适合
2536	I was really fond of this guy,	我真的很喜欢这个家伙,
2537	and I kept being called out	我不断被人叫出来
2538	and admitting him to intensive care, fitting.	并让他接受重症监护,适合。
2539	And we couldn't work out, it wasn't a brain tumor,	我们无法解决 这不是脑瘤
2540	why was he fitting?	他为什么合适?
2541	And I expect you've joined the dots,	我期望你加入这些点
2542	it was magnesium deficiency,	这是镁缺乏,
2543	because of medication he was on.	因为药物,他正在服用。
2544	And that's the first time	这是第一次
2545	I ever seriously thought about magnesium.	我认真想过镁
2546	It's a most interesting subject, very important,	这是一个非常有趣的话题,非常重要,
2547	and the modern diet is most people are magnesium deficient.	而现代饮食是大多数人缺乏镁。
2548	And the problem is you can't measure it.	问题是你无法测量它。
2549	So your blood magnesium, the serum magnesium,	你的血镁 血清镁
2550	doesn't reflect what's going on,	不反映发生了什么,
2551	because magnesium is mainly inside your cells.	因为镁主要存在于你的细胞内
2552	So you have to get the intracellular magnesium level.	因此,你必须获得细胞内镁水平.
2553	But do you know what?	但你知道吗?
2554	It's just easier to try a magnesium supplement	做镁补充比较容易
2555	and see how you feel.	看看你的感觉
2556	So do you take magnesium?	你拿镁吗?
2557	I do, because the experts on my podcast	是的,因为我的播客专家
2558	have told me that magnesium is one of my five.	已经告诉我 镁是我的五。
2559	For me, I've said to myself,	对我来说,我对自己说,
2560	I'll take five supplements a day.	我每天要吃五个补充品
2561	Five?	五个?
2562	Yeah, I'll take five.	是的,我拿五个。
2563	So vitamin D, because I'm inside all the time.	维他命D,因为我一直在里面
2564	Vitamin D, so yes, definitely.	维生素D,所以是的,绝对。
2565	And I'm black, so that, you know.	我是黑人,这样,你知道的。
2566	Well, that combined, but everybody,	嗯,这是结合, 但每个人,
2567	and particularly in the,	特别是在,
2568	most people just don't get enough sunshine.	大多数人只是没有得到足够的阳光。
2569	It'd be better if you could do it with sun.	不如用太阳做.
2570	But yeah, vitamin D is very, very important.	维他命D很重要
2571	I take magnesium.	我拿镁。
2572	Yeah.	对
2573	Because people like you've told me how important it is.	因为像你这样的人告诉我 这有多重要
2574	Which magnesium do you take?	你要拿哪个镁?
2575	That's a great question.	问曰.
2576	I think it's citrate.	我觉得是柠檬酸
2577	Right.	对
2578	But I actually think it varies	但我实际上认为它不同
2579	depending on what my team get me.	取决于我的团队给我什么。
2580	Yes, yeah.	对,对。
2581	But that's good to know,	但很高兴知道
2582	because I'll think about my bowels.	因为我会考虑我的肠子。
2583	Yeah.	对
2584	I take creatine.	我吃克赖汀
2585	Yeah.	对
2586	There's this fiber supplement that I take,	我拿了一个纤维补充剂
2587	because I did a couple of blood tests,	因为我做了几次血液检测,
2588	and they said that fiber would help,	他们说纤维会有用
2589	this particular fiber supplement	这个特殊的纤维补充
2590	would help reduce my LDL.	有助于减少我的LDL。
2591	Yep.	对
2592	Cholesterol.	胆固醇.
2593	Yep.	对
2594	And multivitamin.	而多维他明.
2595	To cover everything.	以遮一切众生.
2596	That's probably, I mean, that sounds okay, really.	这也许,我的意思是, 这听起来不错,真的。
2597	Yeah.	对
2598	I mean, one of the worries that,	我的意思是,一个担心,
2599	or one of the clinical things I find,	或者我发现的临床问题
2600	is honestly, if you ask people	老实说 如果你问别人
2601	how many supplements they're taking,	他们拿了多少份补充品
2602	there's a carrier bag comes in,	有一个载运包进来,
2603	and there's a blue one and a yellow one,	有个蓝色的和一个黄色的,
2604	and it is possible to oversupplement quite easily,	并且可能很容易地过度补充,
2605	particularly maybe vitamin D,	特别是维生素D,
2606	you can know various vitamins.	你可以知道各种维生素。
2607	You handed this as well.	你也递了这个
2608	Oh, that's vitamin D.	哦,那是维生素D。
2609	Yeah.	对
2610	Fine, fine.	好吧,没事。
2611	So I think that that's,	所以,我认为,
2612	I would agree with you, basically.	我基本上同意你的观点。
2613	Mine's also going off my blood test results.	我的血检结果也出来了
2614	So I've done two blood test results.	所以我做了两个验血结果。
2615	Actually, I've done two blood test results	其实我做了两次验血结果
2616	in the last month.	上个月
2617	Yeah.	对
2618	One with Function Health,	一个有功能健康,
2619	who are a partner of ours, a sponsor of ours,	他们是我们的朋友,是我们的保佑者,
2620	and another one with Neko Health,	和另一个与尼科健康,
2621	which is actually a company	其实是一家公司
2622	that I've just invested a couple of million quid into,	我刚刚投资了几百万英镑
2623	which is this health testing company.	就是这个健康检测公司
2624	Have you heard about Neko?	你听说过内科吗?
2625	No.	没有
2626	Neko Health, you walk in, $299, whatever,	内科 健康,你走进来,299美元,随便
2627	you lay down, you get all of your blood tests done,	你躺下 做所有血液测试
2628	you get all of these incredible tests done on your body.	你得到所有这些不可思议的测试 在你的身体。
2629	They show how good your circulation is,	他们显示你的流通有多好,
2630	from your neck to your toes.	从脖子到脚趾
2631	You stand in front of this scanner,	你站在扫描仪前
2632	it takes like 2,000, 3,000 photos of your body,	你的身体需要两千三千张照片
2633	tracks all of your moles, tracks your heartbeat,	跟踪你的内鬼 跟踪你的心跳
2634	does all of these incredible things.	做所有这些不可思议的事情。
2635	And then, instead of waiting two weeks for the results,	然后,而不是等待两周的结果,
2636	you walk into a room,	你走进房间,
2637	and your entire body is on this screen.	整个身体都在屏幕上
2638	Yes.	对
2639	And you can look at all these different parts of your body.	你可以看看你身体的所有这些不同部分。
2640	They do the blood tests at the very start,	他们一开始就做血液检测
2641	and then literally, it felt like 20 minutes later,	然后从字面上说 20分钟后
2642	I'm in a room, I've got my blood test results back,	我在一间房间里,我得到了我的血液检测结果回来,
2643	I can see my entire body,	我能看见我全身
2644	they're going through my LDL, my this, my that, the other,	他们正在通过我的LDL, 我的这个,我的那个,另一个,
2645	they're showing my heartbeat,	他们显示我的心跳,
2646	they're showing every single mole on my body,	他们正在展示我身上的每一个内鬼,
2647	and it costs 299 pounds, and you get the results then.	它花费了299磅, 然后得到结果。
2648	And my alternative, and this is me really plugging,	而我的另类选择,这是我真正的插座,
2649	the alternative that I used to do every year was this,	我每年都做这个
2650	honestly, I'll be honest,	说实话,我说实话
2651	it was this 7,000 pound health screening,	这是7000磅的健康检查,
2652	where it would take me six, seven hours,	需要我六七小时
2653	and I'd get the results back in two weeks.	我两周后就能拿到结果
2654	So what Neco have tried to do,	所以内科想做的事
2655	it's actually a company started	其实是一家公司开始的
2656	由Spotify创始人丹尼尔·艾克(Daniel Ek)创作.
2657	And yes, so I did my blood test the other day,	是的,所以我做了我的血液测试 前几天,
2658	and both my function health test	和我的功能 健康测试
2659	and my Neco health test said the same thing.	我的Neco健康测试也这么说
2660	And then I took those results,	然后我拿了这些结果,
2661	and I processed them using some AI tools,	我用一些人工智能工具处理它们
2662	and said like, what am I deficient in?	我说,我有什么不足?
2663	And one of the things I was deficient in was omega-3,	我最不擅长的就是蛋白糖3
2664	that was the other one, omega-3, vitamin D,	这是另一个, omega-3,维生素D,
2665	I had high LDL, and so they said,	我有高LDL, 所以他们说,
2666	this fiber thing would be really good for you.	这个纤维会对你有好处
2667	And yeah, those are the main things,	是的,这些是主要的东西,
2668	otherwise I was great, but yeah, high LDL.	否则我很好,但是是的,高LDL。
2669	I think that makes me think of something,	我想这让我想到一些东西,
2670	when you're screening, I think the important point	当你在放映时,我认为重要的一点
2671	is that you don't just scare people,	你不只是吓唬人,
2672	that it has to be linked to what can you do about it.	它必须与你能做些什么联系起来。
2673	I've had a lot of experience of scared patients.	我对害怕的病人有丰富的经验.
2674	So GPs, we worry about screening,	所以,GPs,我们担心 筛选,
2675	because what happens is people do that,	因为发生的事情是 人们这样做,
2676	and then people get scared,	然后人们就会害怕,
2677	and use up loads of appointments in the health service,	并增加保健服务部门的预约,
2678	trying to sort out.	试图解决。
2679	So what's good is if you do screening,	所以,好的是如果你做检查,
2680	that relates to actionable points,	涉及可采取行动的要点,
2681	and then you help the people understand what they can do,	然后你帮助人们了解他们能做什么,
2682	and avoid leaving them as just worried.	避免让他们像担心一样
2683	Exactly.	没错
2684	Because for you, if I can,	因为对于你,如果我可以,
2685	I might be able to tell you accurately,	我也许能准确告诉你
2686	you're gonna die aged, whatever, of whatever,	你会死老,不管什么的,
2687	but if you can't do anything about it,	但如果你无能为力
2688	you don't want to know.	你不想知道吗?
2689	What you do want to know is what can I take action on?	你想知道的是什么 我能采取行动吗?
2690	What can I, it's about optimizing, isn't it?	我能做什么,这是关于优化,不是吗?
2691	The things that I hate about the health checking process,	我最讨厌的健康检查程序
2692	before Nico was like, I hated how expensive it was,	在尼科喜欢之前, 我讨厌它有多贵,
2693	and it's quite a privileged thing to go to get a full body	和这是相当的特权 去得到一个完整的身体
2694	health scan, especially like,	健康扫描,尤其是,
2695	so now you can do it for 2.99,	现在你可以做2.99,
2696	but then I walked into a room straight away with a doctor,	但后来我和医生走进房间
2697	and the doctor sat me down, beautiful screen of my body,	医生让我坐下来, 美丽的屏幕我的身体,
2698	and was like, do this, this, this, this is fine,	并像,做这个,这个,这个,这很好,
2699	this is fine, and she was so nice about it.	这是很好的, 她是如此的好。
2700	But yeah, I say that because I'm so passionate about it,	但是,是的,我这样说 因为我是如此的热情,
2701	because I realized there's a certain privilege	因为我意识到有某种特权
2702	that people that are able to access private health care have	能够获得私人医疗保健的人
2703	that I think is really, really unfair.	我觉得这真的很不公平
2704	Well.	这个嘛
2705	think that's unfair because I only work in the health service yeah the state	认为这不公平 因为我只在医疗部门工作
2706	self I don't do anything other I won't take private patients or because I think	自己我什么都不做 我不会收私人病人 因为我觉得
2707	it it would be wrong and because don't you think health inequality is getting	这是错误的,因为你不认为 健康不平等正在得到
2708	really bad yes exactly really bad and it kind of troubles me and also if you if	真的很糟 是的 真的很糟 这让我很困扰 如果你
2709	you start in the UK and you go northwards it just gets worse and worse	你从英国开始往北走 情况越来越糟
2710	and the States is the same way it's not like the same nation oh my gosh go to	国家是相同的方式 它不是同一个国家 哦,我的上帝去
2711	California there's one kind of a thing and then you go elsewhere and it's not	加州有一样东西 然后你去别的地方,它不是
2712	the same but hopefully this is changing and this is I well I think social media	同样的,但希望这正在改变 这是,我认为社交媒体
2713	helps because it didn't cost much does it to go on social media and find out	帮助,因为它没有花费多少 做它去社交媒体 发现
2714	things exactly and people like you who've increasing increasingly loud voice	像你这样的人声音越来越响
2715	across lots of podcasts and who are reaching millions and millions and	许多播客 和谁正在达到百万和百万
2716	millions of people I think what's difficult though is not to become	数百万人,我认为 困难的是什么 虽然不是成为
2717	confused you know because you have the newspaper saying eggs are good eggs are	因为报纸上说鸡蛋是好蛋
2718	bad and then you have this expert who's saying this and another expert saying	糟糕的,然后你有一个专家 谁说这个和另一个专家说
2719	the other I think what I've tried to do is base what I say on real-world data	另一个我想我试图做的是 以真实世界的数据为基础
2720	and that's different so I'm I'm very careful to take baseline data from my	这不一样 所以我非常小心 从我的基线数据
2721	patients and then update it all the time so what I'm the publications I've done	病人,然后不断更新,所以我做了什么出版物
2722	are based on the real world the health service in the north of the UK I can't	以真实世界为基础 英国北部的保健服务 我不能
2723	cherry-pick my patients I'm allocated my patients by the state so I can't just	樱桃选我的病人 我分配我的病人 在州 所以我不能只是
2724	pick wealthy people or people that will live longer and allocated people and	选择富人或长寿和分配的人
2725	that's that so part of what I do is proof of concept because if you can	那是我的一部分工作 是概念的证明 因为如果你可以
2726	achieve this in the north of England near Liverpool and if other people can	在英格兰北部利物浦附近实现这一点 如果其他人可以
2727	replicate it in Australia and New Zealand North America maybe it's true	在澳大利亚和新西兰的北美复制,也许是真的
2728	perhaps.	也许吧
2729	Dr. David Unwin we have a closing tradition on this podcast where the	大卫·恩温博士 我们的播客传统很接近
2730	last guest leaves a question for the next not knowing who they're leaving it for	最后一个客人给下一个人留了个问题 不知道他们留给谁
2731	and the question left to you yeah is I'm sure the guests will figure out who left	留给你的问题是 我相信客人会找出谁走了
2732	this one and if humanity organized to make contact with a more intelligent	如果人类组织起来 与更聪明的人接触
2733	species who should represent humanity and why that's a brilliant question who	代表人类的物种 为何这是个聪明的问题
2734	should the first person this is a person I'm going to nominate what about David	如果第一个人... ...这是个人... ...我要提名...
2735	Attenborough you know he's a hundred years old and he spent so long thinking	Attenborough 你知道他已经一百岁了 他花了这么长时间想
2736	about the planet and wouldn't he be a wonderful ambassador and because I am	他不会成为一位出色的大使 因为我是
2737	passionate about biodiversity I'm passionate about sustainable agriculture	对生物多样性充满热情 我对可持续农业充满热情
2738	and sustainable food I pick David Attenborough.	和可持续食物 我选大卫·阿滕伯勒。
2739	I think that's a wonderful choice I think the	我觉得这是个好选择 我认为
2740	aliens would really like him.	外星人会非常喜欢他的
2741	They would.	他们会的。
2742	That's my answer.	这是我的答案。
2743	Thank you so much for what you do	非常感谢你所做的一切
2744	you're really remarkable in a way that's quite rare and listen I would know	你真的很了不起 以一种很罕见的方式 听着 我会知道
2745	give me the feedback I love feedback.	给我那些我喜欢的反馈
2746	No you really are remarkable you're really	不,你真的很厉害,真的
2747	remarkable in a way that's very rare and I don't say this to all of my guests but you are for a variety of reasons	以非常罕见的方式非常出色 我不对我所有客人说这些 但你是出于各种原因
2748	okay I'm going to give you all of the feedback.	好吧,我会给你所有的反馈。
2749	Thank you.	谢谢
2750	The first the most	第一个最
2751	notable is you're a very kind human and the way that you speak is very nice to	值得注意的是,你是一个非常善良的人 你说话的方式是非常好的
2752	listen to and again rare the other thing that I noticed is you're very very very	听着,我发现你非常非常非常
2753	natural and good at telling stories and listen why does this matter because the	自然而且善于讲故事 听话 为什么这很重要 因为
2754	human brain from what I've discovered from doing this podcast is really	我从播客身上发现的人类大脑
2755	towards stories.	走向故事。
2756	Now you could sit here and say no no bad or you can say magnesium	你可以坐在这里说不坏 或者说镁
2757	good but I'll never forget the cow story yeah you know I'll never forget the cow	好,但我永远不会忘记牛的故事 你知道我永远不会忘记牛
2758	story I could have I could have forgotten that magnesium good magnesium	我本可以忘记 镁好的镁
2759	bad but the way that you tell these stories is so captivating that it	你讲这些故事的方式太吸引人了
2760	enables me to learn in a way that is engaging and that is rare very very rare	使我能够学习 以参与的方式, 这是罕见的非常罕见的
2761	and the other is just your depth of experience your humility your willingness	而另一个只是你经验的深度 你的谦卑 你的意愿
2762	to admit when you were wrong which means that I trust you so much with what	承认你错了 意味着我非常信任你
2763	you're telling me because you're saying listen I'm an imperfect human too I've	你说是因为你说我也是个不完美的人
2764	made mistakes both in myself with my patience and this is what I've learned	用我的耐心 自己犯了错误 这是我学到的
2765	from it and the other thing is just your ability to simplify it's remarkable	从它和另一件事 只是你的能力 简化它是显著的
2766	listen I sit here all day with super geniuses from this University in	听着 我整天坐在这里 和大学里的天才们在一起
2767	Harvard and Stanford and whatever else and I'm struggling to understand how	哈佛大学和斯坦福大学等等 我很难理解
2768	they're talking about because they don't take a second to build the bridge	他们谈论的,因为他们不花一秒钟 建造桥梁
2769	between the science and the average person and you do that so naturally so	在科学与普通人之间 你这样做是自然的
2770	I have no surprises coming from you that means a great deal no thank you it's	我没有什么惊喜来自你 这意味着很多不谢谢你,这是
2771	just what 40 years in general practice does to you because if you wish to be	只是40年的一般实践 对你做,因为 如果你想成为
2772	effective and if you notice as in the grin model I'm I'm watching your face	有效 如果你注意到我笑的模特儿 我在看着你的脸
2773	I'm watching an audience and I'm reading how I'm doing or you're getting bored or	我在看观众 我在看自己在做什么 或者你变得无聊了
2774	I need to move on and that's why I do with patience I watch very carefully	我需要继续前进 所以我要耐心地看着
2775	coming from you because you really do know because you've had all sorts of	从你那里来 因为你真的知道 因为你有各种各样的
2776	that means such a lot it's a really rescue and actually because it's so rare	这意味着如此之多 这真的是一种救赎 实际上因为它是如此罕见
2777	I would just implore you to do more and I know you're already doing so much but	我本想恳求你多做点事 我知道你已经做了那么多
2778	it's like it's so rare that you can have such a massive impact yeah you know so I	这就像它是如此罕见 你可以有如此巨大的影响 是的,你知道,所以我
2779	really really wish we need to talk about how them how we so I'm trying to get	真希望我们得谈谈他们如何相处 所以我想得到
2780	bigger on Twitter so this will help me immensely well how can the audience help	推特上大一点,这样可以帮助我大好,观众怎么帮?
2781	you with your mission well at low carb GP on Twitter please follow me on X at	在微博上你的任务很好 请跟我来
2782	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}还有一件非常有帮助的事情 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}就是支持
2783	British charity that I set up the public health collaboration it's our 10 year	英国慈善机构,我建立了公共卫生合作, 这是我们的十年。
2784	anniversary we set up these were clinicians who got together 16 clinicians	我们建立了这些临床医生 他们聚集了16名临床医生
2785	said how we do in rubbish can we do better can we give clear a public health	说我们如何在垃圾中做 我们可以做得更好 我们可以提供清晰的公共卫生
2786	advice so it's called the public health collaboration so please please support	所以请大家支持
2787	our charity go online find out about it come to our conferences I'd also say	我们的慈善机构在网上查清楚了 我也会说
2788	notice each of us is on a journey be clear about your goals notice what works	注意,我们每个人都在旅途中 清楚你的目标 注意什么是可行的
2789	for you because that's what you're doing and each of us see yourself as an	对你来说,因为这就是你在做什么 我们每个人都认为自己是一个
2790	experiment don't be frightened of experimenting but if you're going to	实验并不害怕实验 但如果你想
2791	experiment notice measure something measure something and then you'll see	实验通知测量某样东西,然后你会看到
2792	how you're doing and I one thing I think that gives me hope is continuous	或妓 и稱倒и翴辨琌
2793	glucose monitors because you're getting you know individualizing right there how	葡萄糖显示器 因为你知道如何个性化
2794	is my blood sugar I can check mine in a minute see how I'm doing I think	我的血糖,我可以检查 我的一分钟 看看我在做什么,我想
2795	continuous glucose monitors which by the way are only twenty thirty dollars	连续的葡萄糖监测器 顺便说一句,只有23美元
2796	on Amazon or yeah I would think you know what if you loved your dad or you had	在亚马逊或是的,我想你知道 如果你爱你的父亲或你有
2797	somebody needs Christmas and you could buy useless ornament or something they	有人需要圣诞节 你可以买无用的装饰品什么的
2798	don't need it anyway but would they be interested to find out about their blood	反正也用不着了 但是他们想知道他们的血
2799	sugar yeah you could maybe consider you'd ask them first but if they've they've	甜心,你也许可以考虑 你先问他们,但如果他们有
2800	a mobile phone they could try a continuous glucose monitor and find out	一个手机,他们可以尝试 连续的葡萄糖监视器和发现
2801	have you have you tried I have I have what did you learn I mean so much well	你试过了吗 我有你学到的
2802	did you all these things I thought were had no sugar in them have loads of	你所有的这些东西,我以为 没有糖在他们 有很多
2803	sugar exactly I had no idea about ketchup I thought it was and the point	糖,我完全不知道番茄酱,我认为这是和重点
2804	is once you've seen it on your phone you can't see it no and I see them as the	当你在手机上看到它,你看不到它 没有,我视他们为
2805	cavalry coming over the hill because we can't be fooled much longer do mom just	骑兵从山上过来 因为我们不能再被愚弄了 妈妈只是
2806	gonna look at seeing what my blood sugar is right now I did so can I just show	看看我的血糖是什么 现在,我做了,所以我可以只显示
2807	you oh well so what that is that's somebody with type 2 diabetes but look	哦,好吧,那是什么人 有2型糖尿病,但你看
2808	my blood sugar is absolutely level well and that's good because you want it but	我的血糖是绝对好的,这是很好的 因为你想要它,但
2809	look how how level it is and that is because I don't eat stuff that puts a	看这水平有多高 因为我不吃东西
2810	blood sugar if I was to have some of those you'd get a you get a spike but	如果我有血糖,你会得到一个你得到一个尖锐。
2811	that's feedback also means if I get very stressed it puts up my blood sugar and	也就是说,如果压力很大的话, 血糖就会增加
2812	you've been so kind I haven't been stressed so other podcasters are not as	你这么好心,我没有压力 所以其他播客不是
2813	gentle and kind as you and I get a horrible spike so I was going to open	温柔善良,就像你和我得到一个可怕的钉子 所以我要去打开
2814	here's some feedback for you Stephen so you and I have been together for a few	这里有一些反馈给你 史蒂芬,所以你和我在一起 几个
2815	hours and my blood sugar I felt safe so you've done your job too and there's	几个小时,我的血糖,我觉得安全 所以你也完成了你的工作,有
2816	some feedback for you no spiking I'll tell you a final story a final story so	给您一些反馈 没有尖锐的,我会告诉你一个最后的故事 一个最后的故事,所以
2817	type 2 diabetes is brand new as a problem for pediatricians what is a	2型糖尿病对儿科医生来说是个全新的问题
2818	pediatrician so a pediatrician is a doctor who specializes in the diseases	儿科医生 所以儿科医生是专门研究这些疾病的医生
2819	of children people under 16 years old and the the international problem is	国际问题是:
2820	that children everywhere are now suffering from type 2 diabetes okay but	到处都有儿童患2型糖尿病
2821	the pediatricians have had no training because it's a new disease so a large	儿科医生没有受过训练 因为这是一种新的疾病 所以很大
2822	group of pediatricians sent for me and said please do a keynote and teach us	一群儿科医生叫我来 说请做个基调并教给我们
2823	what to do because they although they're specialists they haven't	因为他们是专家,所以怎么办?
2824	experienced in type 2 diabetes this is a new disease of children what we're	患有2型糖尿病 这是一种新的儿童疾病
2825	doing what we're doing leave it at that we didn't show the foie gras but I'll eat	做我们做的事 离开它,因为我们没有 显示鹅肝 但我会吃
2826	some of that later Dr. David Unwin thank you we're done	大卫·恩温医生 谢谢你,我们结束了
2827	fabulous I enjoyed that YouTube have this new crazy algorithm where they know	太棒了,我喜欢YouTube有一个新的疯狂算法 他们知道
2828	exactly what video you would like to watch next based on AI and all of your	你接下来想看什么视频 根据AI和所有你
2829	behavior and the algorithm says that this video is the perfect video for you	行为和算法都说这段视频是完美的视频
2830	it's different for everybody looking right now check this video out I bet you	现在看这段录像,对大家都不同 我敢打赌
2831	you might love it	你会喜欢的

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