Name: 延緩衰老（甚至逆轉衰老）的 5 個技巧 (5 Tips to Slow Aging (And Even Reverse It))
Uploaded: 2024-11-09T00:37:10.000Z
Duration: 9 min 6 s

All of us can slow or reverse the effects of aging.

我們每個人都可以延緩或逆轉衰老。

分詞構句

Aging is not the normal and natural consequence that we all will suffer, but rather aging is a disease that can be slowed or halted.

衰老並不是我們每個人都會遭受的正常和自然的後果，相反，衰老是一種可以延緩或阻止的疾病。

Dr. Sinclair's work is focused on why we age and how to slow or reverse the effects of aging.

辛克萊爾博士的研究重點是我們衰老的原因以及如何減緩或逆轉衰老的影響。

You will have in-depth knowledge about the biology of aging and practical tools that you can apply in your everyday life.

您將深入瞭解衰老生物學知識，並掌握可用於日常生活的實用工具。

Why is it that having elevated blood sugar, glucose, and insulin ages us more quickly?

為什麼血糖、葡萄糖和胰島素升高會讓我們更快衰老？

And or why is it that having periods of time each day or perhaps longer can extend our lifespan?

那麼，為什麼每天或更長時間的活動可以延長我們的壽命呢？

Let's start with what I think was a big mistake was the idea that people should never be hungry.

首先，我認為人們永遠不應該捱餓的想法是個大錯誤。

We live in a world now where there's at least three meals a day.

我們現在生活的世界，一天至少有三頓飯。

So the feeling of hunger, some people never experience hunger in their whole lives.

是以，有些人一輩子都不會有飢餓感。

這對他們來說真的非常非常糟糕。

What we actually found, my colleagues and I, when you look at, first of all, animals, whether it's a dog or a mouse or a monkey, the ones that live the longest, by far 30% longer and stay healthy are the ones that don't eat all the time.

實際上，我和我的同事們發現，當你觀察動物時，首先，無論是狗、老鼠還是猴子，壽命最長的動物是那些一直不吃東西的動物，它們的壽命要長 30%，而且非常健康。

The group of genes that I work on are called sirtuins.

我研究的這組基因被稱為 sirtuins。

And we showed in 2005 in a science paper that if you have low levels of insulin and another molecule called insulin-like growth factor, those low levels turn on the longevity genes.

我們在 2005 年的一篇科學論文中表明，如果胰島素和另一種叫做類胰島素生長因子的分子水準較低，這些低水平的胰島素和類胰島素生長因子就會開啟長壽基因。

But by having high levels of insulin all day, being fed means your longevity genes are not switched on.

但是，如果整天都攝入高水平的胰島素，就意味著你的長壽基因沒有開啟。

So you're falling apart, your epigenome, your information that keeps your cells functioning over time just degrades quicker.

是以，你正在崩潰，你的表觀基因組，你維持細胞功能的資訊，隨著時間的推移，會更快地退化。

Your clock is ticking faster by always being fed.

你的時鐘會因為總是被餵食而走得更快。

It's not as important what you eat, it's when you eat during the day.

吃什麼並不重要，重要的是白天什麼時候吃。

What is the protocol that people can extrapolate from that?

人們可以從中推斷出什麼協議？

Well, if there's one thing I could say, definitely try to skip a meal a day.

好吧，如果有一件事我可以說，那就是一定要儘量每天少吃一頓飯。

或者，它們在本質上是否等同？

Well, as long as it's at the end or the beginning of the day.

I have a tiny bit of yogurt or olive oil because the supplements I have need to be dissolved in it.

我有一點點酸奶或橄欖油，因為我吃的保健品需要溶解在裡面。

And then I go throughout the whole day as I'm doing right now here with this glass of water here.

然後，我就像現在這樣，一整天都喝這杯水。

I'm just keeping myself filled with liquids.

Beware that the first two to three weeks when you try that, you will feel hungry.

要注意的是，在嘗試的前兩到三週，你會感到飢餓。

And you also have a habit of wanting to chew on something.

But try to make it through the first three weeks and do without breakfast or do without dinner.

但要努力熬過前三週，不吃早餐或不吃晚餐。

And I did that for most of my life actually, mainly because I wasn't hungry in the morning.

實際上，我大半輩子都是這樣，主要是因為我早上不餓。

Some people are very hungry in the morning and they may wanna consider skipping dinner instead.

有些人早上很餓，他們可能會考慮不吃晚餐。

I don't get the crashes of the high glucose and the low glucose.

我不明白高血糖和低血糖會發生什麼碰撞。

Anyone who goes, oh man, it's three o'clock,

誰要是說 "哦，天哪，已經三點了"、

If you do what I do, you will not experience that anymore.

如果你按照我的方法去做，你就不會再遇到這種情況了。

So you reminded me of something that I meant to ask earlier, that obesity reduces NAD levels and accelerates aging.

所以你提醒了我之前想問的問題，即肥胖會降低 NAD 水準並加速衰老。

Yeah, why would being fat make people age faster?

是啊，為什麼胖會讓人老得更快？

We don't know, but I'll give you my best answer, which is that obesity comes along with a lot of problems that include a lot of senescent cells in fat.

我們不知道，但我會給你一個最好的答案，那就是肥胖會帶來很多問題，其中包括脂肪中的大量衰老細胞。

If you stain old fat for senescent cells, it lights up.

如果對衰老細胞的舊脂肪進行染色，它就會發光。

And when you kill off those cells, at least in mice and maybe in humans it looks like, the fat is less toxic to the body because those senescent cells in the fat are secreting these inflammatory molecules that will accelerate aging as we now know.

當你殺死這些細胞時，至少在小鼠身上，也許在人類身上，看起來脂肪對身體的毒性會降低，因為脂肪中的衰老細胞會分泌這些發炎分子，而我們現在知道，這些發炎分子會加速衰老。

You talk about the sirtuins in NAD, the sirtuins only like to come on or get activated when the body is under adversity.

你談到了 NAD 中的 sirtuins，sirtuins 只有在人體處於逆境時才會啟動或激活。

And if a cell is surrounded by fat or contains a lot of fat, it's gonna think times are good, doesn't need to switch on.

如果一個細胞被脂肪包圍或含有大量脂肪，它就會認為日子很好過，不需要打開開關。

What you wanna do is to get the cells to be perceiving adversity.

你要做的就是讓細胞感知逆境。

Because our modern life, we're sitting around, we're eating too much, we're not exercising.

因為在現代生活中，我們總是坐著，吃得太多，也不運動。

They go, hey, everything's cool, no problem.

他們會說，嘿，一切都很好，沒問題。

And they become relaxed and they don't turn on their defenses and we age rapidly.

他們變得放鬆，不開啟防禦功能，我們就會迅速衰老。

People who exercise and eat less have a slower ticking clock, it's a fact.

運動量大、吃得少的人，其 "滴答聲 "更慢，這是事實。

What I found in my research was that if we gave resveratrol, this red wine molecule that became well-known in the 2000s, if we gave it to mice their whole lifespan, they were protected against a high fat diet, they had lean organs, they lived slightly longer, but not a lot.

我在研究中發現，如果我們給小鼠服用白藜蘆醇（一種在 2000 年代廣為人知的紅葡萄酒分子），小鼠的整個壽命都會受到保護，不會受到高脂肪飲食的影響，它們的器官會變得精瘦，壽命也會稍微延長，但不會太長。

And if we gave them a high fat diet without resveratrol, they actually lived a lot shorter.

如果我們給他們吃高脂肪飲食，而不攝入白藜蘆醇，他們實際上會活得更短。

So resveratrol protected them against the high fat diet.

是以，白藜蘆醇能保護它們免受高脂肪飲食的影響。

We gave it to them on a normal diet, they just ate it when they wanted and there wasn't much effect.

我們在正常飲食的基礎上給他們吃，他們想吃就吃，並沒有什麼效果。

The mice that were given resveratrol every second day on a normal diet lived dramatically longer than any other group.

在正常飲食的基礎上，每隔一天給小鼠服用一次白藜蘆醇的小鼠的壽命明顯長於其他組別。

And what that told me is that probably you don't wanna be taking a supplement every day.

這告訴我，你可能並不想每天都服用補充劑。

You can take it either every other day or give your body a rest.

您可以隔天服用一次，也可以讓身體休息一下。

I rest during the day and then I give a nutritious dinner to my body and then give it a rest.

我白天休息，然後給身體吃一頓營養豐富的晚餐，然後讓它休息。

And then I try to time it, because there are times when I'm taking the drug metformin, which mimics low energy.

然後，我試著調整時間，因為有些時候我在服用二甲雙胍，這種藥會模擬低能量。

For those of you who don't know, metformin is a drug given to type 2 diabetics to bring down their blood sugar levels.

對於不瞭解的人來說，二甲雙胍是一種用於 2 型糖尿病患者的藥物，可以降低他們的血糖水準。

But it's been found that looking at tens of thousands of veterans, that those two type 2 diabetics live longer than people that don't even get type 2 diabetes.

但通過對數萬名退伍軍人的調查發現，這兩名 2 型糖尿病患者的壽命要比沒有患上 2 型糖尿病的人更長。

Right now, you have to get it from your doctor in the US.

現在，您必須從美國的醫生那裡獲得這種藥物。

In most other countries, you can just get it over the counter.

在大多數其他國家，您可以在櫃檯購買。

And you protect it, it looks like, based on epidemiological data, cancer, heart disease, frailty, dementia.

根據流行病學數據，癌症、心臟病、虛弱症、痴呆症似乎都是由你來保護的。

So I take metformin along with the resveratrol.

是以，我在服用白藜蘆醇的同時還服用二甲雙胍。

But here's the thing, if I'm going to exercise that day,

但問題是，如果我那天要鍛鍊、

And a lot of people think that they should stop taking metformin because they're never gonna get muscle or it's gonna affect their ability to build up muscle.

很多人認為，他們應該停止服用二甲雙胍，因為他們永遠不會長肌肉，或者二甲雙胍會影響他們長肌肉的能力。

What metformin does to you, it actually just reduces your ability to have stamina because it's inhibiting your body's ability to make energy.

二甲雙胍對你的影響，實際上只是降低了你的耐力，因為它抑制了你身體制造能量的能力。

And so what happens is when you're on metformin, you do fewer reps.

是以，當你服用二甲雙胍時，你做的次數就會減少。

Those muscles that you do build up on metformin have the same strength and have much lower inflammation and other markers of aging.

服用二甲雙胍後，肌肉的強度不變，發炎和其他衰老指標也會大大降低。

You just won't have that extra 5% size of muscles.

So if you want large muscles, don't take metformin and you'll be fine during your exercise.

是以，如果你想擁有大塊的肌肉，就不要服用二甲雙胍，這樣在運動時就不會有問題。

但對我來說，我並不想成為巨人。

I want strong muscles and I want to live longer and healthier.

我想要強壯的肌肉，我想要更健康長壽。

What are the behavioral tools that one can start to think about in terms of ways to modulate basically the way that DNA is being expressed and functioning?

我們可以從哪些行為工具入手，來思考如何從根本上調節 DNA 的表達和功能？

In other words, what are the sorts of things that people can do to improve the sirtuin pathway?

換句話說，人們可以做些什麼來改善sirtuin通路？

Well, we know that aerobic exercise in mice and rats raises their energy levels and their levels of one of the genes goes up.

我們知道，小鼠和大鼠的有氧運動會提高它們的能量水準，其中一種基因的水準也會上升。

What we don't know yet is what type of exercise is optimal to get them to change.

我們還不知道什麼樣的運動最適合讓它們改變。

We're doing work with the military in the US to try and understand that kind of thing.

我們正在與美國軍方合作，試圖瞭解這類事情。

I base my exercise on the scientific literature, which has shown that maintaining muscle mass is very important for a number of reasons.

我的鍛鍊以科學文獻為基礎，這些文獻表明，保持肌肉品質非常重要，原因有很多。

The two main ones are you want to maintain your hormone levels.

主要有兩點：一是要保持荷爾蒙水準。

I'm an older male losing my testosterone and muscle mass over time.

我是一名老年男性，隨著時間的推移，睪丸激素和肌肉品質都在下降。

And by exercising, I will maintain that and have.

通過鍛鍊，我將保持這種狀態。

In fact, I probably haven't had a body like this since I was 20.

事實上，自從我 20 歲以來，我可能還沒有擁有過這樣的身材。

So that's one of the benefits of having this lifestyle.

這就是這種生活方式的好處之一。

Do you regularly do the cold shower thing, ice baths, cold water swims?

你經常洗冷水澡、冰浴、冷水游泳嗎？

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延緩衰老（甚至逆轉衰老）的 5 個技巧 (5 Tips to Slow Aging (And Even Reverse It))

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