So first thing I do want to wake up is I lay in bed and I simmer.

所以我想醒來的第一件事就是我躺在床上熬。

I simmer in that twilight between waking and sleeping, and I listened to what it has to tell me.

我煨在那醒與睡之間的黃昏裡，我聽著它要告訴我什麼。

I listen to the dreams that I had.

我聽著我的夢，我的夢。

I try to go back and think about them and just feel what I want.

我試著回去想一想，感受一下自己想要的東西。

And then I meditate.

然後我打坐。

And then it's off to the kitchen, my favorite place in the house, where I first often have a green tea.

然後就去廚房，我最喜歡的地方，我首先經常在這裡喝綠茶。

I like the brown rice roasted green tea.

我喜歡糙米烤綠茶。

Sometimes I have a coffee.

有時我喝咖啡。

If there's an especial machine in the house, I'll definitely have that with some maybe macadamia milk.

如果家裡有一臺特別的機器，我一定會喝，也許會有一些澳洲堅果牛奶。

And then I've lately been just loving smoothie in the morning, and I'm making the super smoothie.

然後我最近早上就愛喝冰沙，我做的是超級冰沙。

That's essentially driving all these beneficial things in my body that create health, because as a doctor, I really well understand that food is medicine.

這實質上是在推動我身體裡這些有益的東西，創造健康，因為作為一個醫生，我真的很明白，食物就是藥物。

Not because I learned in medical school, but because food works to regulate every single system in your body, your gut, your immune system, your detox system, everything.

不是因為我在醫學院學到的，而是因為食物能調節你身體的每一個系統，你的腸胃，你的免疫系統，你的排毒系統，一切。

So first thing in the morning.

所以一早。

I want to put in my body.

我想把我的身體。

Things are going to help me see strong and healthy and fit, and I've been working out more, so I want a good protein shakes.

事情是要幫助我看到強壯和健康的身體，我一直在加強鍛鍊，所以我想一個好的蛋白質奶昔。

So I put in Goat Way, which has a two K c.

所以我把羊途，它有兩個K c。

Not a one case in less inflammatory, and I tolerate way better.

在少炎的情況下，不是一例，我容忍的方式更好。

I'll use sometimes the plant protein like pea protein or hemp protein, pumpkin seed proteins.

我有時會用植物蛋白，如豌豆蛋白或麻蛋白、南瓜籽蛋白。

And then I'll throw in all these other goody stuff.

然後我再把這些其他的好東西都扔進去。

Adapted genic mushrooms.

適應性基因菌。

Ray, she she Taki taki quadriceps lion's mane mushroom all that goes into powder.

雷，她她她瀧四頭肌獅鬃菇都是，進了粉。

In my chic, I put in green tea powder and pomegranate powder, which are great for the microbiome I put in probiotics.

在我的別緻中，我放了綠茶粉和石榴粉，這對微生物的作用我放了益生菌。

I put a little M C T.

我放了一點M C T。

All that gives me more even metabolism.

都讓我的新陳代謝更加均勻。

It's great for my long bike rides and keep me going and I throw in some frozen fruit like strawberries.

這對我長途騎車很有幫助，讓我繼續前進，我還會扔進一些冷凍水果，比如草莓。

Maybe a little half banana.

也許是半根香蕉

So that's my morning.

所以這就是我的早晨。

Go to smoothie.

去光滑的。

I just fucking love it next.

我只是他媽的喜歡接下來。

I don't really snack because I just eat good food and I eat plenty of food.

我不怎麼吃零食，因為我只吃好吃的東西，我吃的東西很多。

And if I do snack, I might have some macadamia nuts, so I might have some almonds.

如果我吃零食，我可能會吃一些澳洲堅果，所以我可能會吃一些杏仁。

Or might have.

或可能有。

He's a fruit, but but really, I snack in the afternoon for lunch.

他是個水果，但但真的，我下午吃零食當午餐。

Like today, we had the most amazing salad.

就像今天，我們吃了最棒的沙拉。

I had sunflower sprouts, a ruling from the farm, cherry tomatoes from local farmers.

我有向日葵芽菜，有農場的裁決，有當地農民的櫻桃番茄。

Well, I put in toasted pumpkin seeds, watermelon, radishes and some regular radishes, and it just was so yummy.

好吧，我放了烤過的南瓜子、西瓜、蘿蔔和一些普通的蘿蔔，就這麼好吃。

And then on top of it, I put extra virgin olive oil, which has olio.

然後在上面，我放了特級初榨橄欖油，裡面有橄欖油。

Can't all these great medicines.

難道這些好藥都不能。

I put in balsamic vinegar, salt and pepper, really simple dressing.

我放了香醋、鹽和胡椒粉，真的很簡單的調料。

And that's my lunch with smoked salmon I had I had some smoked salmon.

這就是我的午餐，有煙燻三文魚，我吃了一些煙燻三文魚。

It was wild coho salmon I got in.

我弄到的是野生大馬哈魚。

The package is already pre smoked.

包裝已經預薰過了。

A little can of mackerel shared that with some friends, So that's my lunch.

一條小罐頭鯖魚和一些朋友分享，所以這是我的午餐。

I called a fat salad because it has fat from the pumpkin seeds, fat from the olive oil fat from the fatty fish light with it.

我叫脂肪沙拉，因為它有脂肪從南瓜子，脂肪從橄欖油脂肪從脂肪魚光與它。

So it's kind of a fat salad.

所以這是一種脂肪沙拉。

And then for dinner.

然後吃晚飯。

I love to make a rainbow assortment of colorful fruits and vegetables, nuts and seeds and good quality proteins.

我喜歡把五顏六色的水果、蔬菜、堅果、種子和優質的蛋白質做成彩虹般的各式各樣。

I really delicious food.

我真的很好吃的食物。

There's no deprivation or starvation.

沒有匱乏，也沒有飢餓。

What I call the pagan diet, which is basically the topic of my new book.

我所說的異教飲食，基本上就是我新書的主題。

The dinner had the other night was some mahi mahi.

那天晚上吃的晚飯是一些馬鮫魚。

I sit in a pan with a little G and garlic and white wine.

我坐在鍋裡，加點G和大蒜、白酒。

And then I made Hickam a watermelon radish salad with Thai basil and this incredible dressing, which has tahini in it, which is basically ground sesame seeds, super high in calcium.

然後我給Hickam做了一份西瓜蘿蔔沙拉，加了泰國羅勒和這種不可思議的調味料，裡面有塔希尼，基本上是磨碎的芝麻，含鈣量超級高。

I put in lemon juice, olive oil, a little cumin spice just so good.

我放了檸檬汁、橄欖油、一點孜然香料就好了。

And then we had a little new potatoes, which are so good they're small.

然後我們吃了一個小新洋芋，它好得很，小得很。

They're not so starchy.

他們不是那麼澱粉。

I bought them up and toss them with olive oil and lemon, salt and pepper, a little garlic and chopped up parsley and greens and makes it like green potato salad, which is so good Also roasted lion's mane mushrooms.

我把它們買起來，用橄欖油和檸檬、鹽和胡椒粉、一點大蒜和切碎的香菜和綠色蔬菜拌勻，做出來就像綠薯沙拉，真是太好吃了還有烤獅鬃菇。

Lion's mane mushrooms are so yummy there looks like a brain, and they're great for your brain.

獅鬃菇太好吃了，看起來像個大腦，對大腦很有好處。

And then, in addition, I had an incredible assortment of greens in the fridge, chard and kale, and I stir fry it with a ginger and mirin, which is a Japanese rice wine.

然後，另外，我在冰箱裡有一個不可思議的各種綠色蔬菜，芥菜和羽衣甘藍，我用姜和mirin，這是一個日本米酒炒。

So I basically had four or five different dishes, all vegetables, plus a little bit of protein.

所以我基本上吃了四五個不同的菜，都是蔬菜，加上一點蛋白質。

Occasionally, you know, I might drink a little tequila, but maybe once a week.

偶爾，你知道，我可能會喝一點龍舌蘭酒，但也許一週一次。

Right now, in terms of getting hungry or hungry, I don't I never really get hungry or hungry because I understand by protein and fat and good fats with every meal.

現在，在得到飢餓或飢餓，我不我從來沒有真正得到飢餓或飢餓，因為我明白由蛋白質和脂肪和好脂肪與每餐。

I won't have these swings and blood sugar, which is what makes you angry.

我不會有這些波動和血糖，這是讓你生氣的原因。

I don't eat certain ingredients.

我不吃某些食材。

For example, I don't eat anything that's not food.

比如說，我不吃任何不是食物的東西。

If it has weird ingredients, weird chemicals in it.

如果裡面有奇怪的成分，奇怪的化學物質。

If it's not actually something that nature made, I won't eat it now.

如果不是真的是大自然造出來的東西，我現在是不會吃的。

My favorite food city, I think it's a toss up.

我最喜歡的美食之城，我想這是一個折騰的過程。

But I love New York, and I love San Francisco because they have the most incredible ingredients.

但我愛紐約，我愛舊金山，因為他們有最不可思議的食材。

Incredible food, incredible chefs, You know, if I get comfort food, what would I eat once in a while?

不可思議的食物，不可思議的廚師，你知道，如果我得到舒適的食物，我偶爾會吃什麼？

I love pasta, so I might have, you know, lentil pasta, chickpea pasta, maybe soba noodles, buckwheat noodles.

我喜歡麵食，所以我可能會有，你知道，小扁豆麵，鷹嘴豆麵， 也許蕎麥麵，蕎麥麵。

And I'll make a little pasta dish, which I really love.

我還會做一個小麵食，我很喜歡。

So I hope you've enjoyed this, and I really, uh, love to share with you everything I eat in a day.

所以我希望你喜歡這個，我真的，呃，喜歡和你分享我一天吃的所有東西。

Thanks for watching this.

謝謝你看這個。

You should check out my new book, The Pagan Diet.

你應該看看我的新書《異教飲食》。

Thanks for watching.

謝謝你的觀看。

We'll see you next time.

我們下次再見。

Yeah.

是啊。