And unfortunately, a lot of those times we look at clinical research and it gets transposed over to health and fitness without actually asking if it's viable. So then we look at the lower end of the fitness population. People are just learning to move and wanting to move. And like, I also want to lose more body fat so that I can move better. Oh, I'll start fasting. And when we see a lot of the like push on it, it comes from male data again. So when we start looking at women and a lot of women used to come with their partners to see me and say, I don't understand. We're both doing the same kind of fasted training. He's leaning up and getting fitter. I'm putting weight on and getting slower. I'm like, okay, well we have to separate it out, right? If you're a woman, you want to fast for all the health reasons that we hear about with regards to telomere length, improving longevity, improving our body's metabolic control. Then we work with our circadian rhythm where we stop eating at dinner. So we have dinner and we don't eat two to three hours before bed.

不幸的是，很多時候我們看臨床研究，並將其移植到健康和健身領域，而沒有真正問及它是否可行。是以，我們關注的是低端健身人群。人們剛剛學會運動，想要運動。比如，我也想減掉更多的體脂，這樣我就能動得更好了。哦，那我就開始禁食。當我們看到很多類似的推動力時，它又來自男性數據。所以，當我們開始關注女性時，很多女性會和她們的伴侶一起來找我，然後說，我不明白。我們都在做同樣的快速訓練。他越來越瘦，身體越來越好。我體重增加，速度變慢。我就想，好吧，我們得分開來，對吧？如果你是女性，你想禁食的所有健康原因我們都聽說過，如端粒

We have the overnight fast. And then you want to have food within a half an hour of waking up to blunt that cortisol peak. That's natural upon waking for men. You can have variations of fasting.

一夜禁食然後你要在起床後半小時內進食，以降低皮質醇的峰值。這是男性醒來後的自然現象。你可以選擇不同的禁食方式

You can do intermittent fasting. You can do a warrior fasting and you can still have benefit.

你可以進行間歇性斷食。你可以進行戰士式斷食，但仍能從中獲益。

But for women, we look at the data and if we were to do a warrior fast, which is a 20 hour fast, four hour eating window for men, we see more parasympathetic drive. So they get that more focus. They have better blood glucose control. They get an acceleration of body fat loss. They become more metabolically flexible, meaning their body's able to transfer between carbohydrate and fat utilization for women doesn't happen that way for women who do a warrior fast. So that's 20 hour fasting and four hour eating window. They end up with less blood sugar control. We have higher resting blood glucose. We have more fat storage. We have more sympathetic drives. That means the body's under stress and you're not going to be able to sleep or recover well.

但對於女性來說，我們看一下數據，如果我們進行戰士禁食，也就是禁食 20 小時，男性進食 4 小時，我們會看到更多的副交感神經驅動。是以，她們的注意力更集中。他們能更好地控制血糖。加速體內脂肪的流失。他們的新陳代謝變得更加靈活，這意味著他們的身體能夠在碳水化合物和脂肪之間進行轉換。禁食 20 小時，進食 4 小時。她們的血糖控制能力較差我們的靜息血糖更高。我們有更多的脂肪儲存我們有更多的交感神經驅動這意味著身體處於緊張狀態 你將無法入睡或恢復健康

And we see a downturn of the thyroid within four days of doing this. So when we're looking at the data of fasting, again, it's pulling from the men and generalizing to the women. But when we start really looking and narrowing it down and looking at female specific data, the type of fasting that's out there in the health and fitness world is not appropriate for women.

我們可以看到甲狀腺會在四天內出現衰退。是以，當我們查看禁食的數據時，同樣是從男性中提取數據，然後歸納到女性中。但是，當我們開始真正審視和縮小範圍，並關注女性的具體數據時，在健康和健身領域出現的禁食類型並不適合女性。

But you would say that the sort of overnight fast, eating dinner at an earlier time.

但你會說，那種隔夜禁食、提前吃晚飯的做法。

At six, seven.

六點，七點

Six o'clock and then eating breakfast when you wake up at say eight in the morning or nine or something.

六點鐘起床，然後吃早餐，比如早上八點或九點之類。

Six or seven.

六七個

What about the like three day fast you hear about to get into like autophagy or whatever it is?

你聽說過三天禁食能讓人進入自噬或其他什麼狀態，這又是怎麼回事？

Exercise is a stronger stimulus for autophagy than fasting. Because if we look at exercise in itself is a fasting state. What happens during exercise, you start exercising, your body is trying to provide fuel. So it's breaking down fat, it's breaking down glucose, it's breaking down amino acids. It's also creating in a recovery standpoint, a boost of growth hormone, a boost of testosterone in both men and women that creates the cell cleanup, which is autophagy, right?

與禁食相比，運動對自噬的刺激更大。因為運動本身就是一種空腹狀態。在運動過程中，你開始運動，你的身體就會試圖提供燃料。是以，它會分解脂肪，分解葡萄糖，分解氨基酸。從恢復的角度來看，它還能促進生長激素的分泌，促進男性和女性體內睪丸激素的分泌，從而進行細胞清理，也就是自噬，對嗎？

So if we're looking at the difference between fasting and exercise, exercise is a stronger stress. All the things that we hear about fasting and longevity, exercise does the same. It's a stronger stimulus for it. But the problem is we've become a lazy society and people think exercise is too hard. As an exercise physiologist, it breaks my heart to see people who are struggling to walk down the street because we are so used to being conditioned to a certain temperature in a room to having a car automatic opener or Uber come so we don't have to walk down the road.

是以，如果我們看禁食和運動之間的區別，運動是一種更強的壓力。我們聽到的所有關於禁食和長壽的說法，運動也有同樣的作用。這是一種更強烈的刺激。但問題是，我們已經變成了一個懶惰的社會，人們認為運動太難了。作為一名運動生理學家，看到人們艱難地走在大街上，我感到非常心痛，因為我們已經習慣了在房間裡適應一定的溫度，習慣了汽車自動開啟或Uber的到來，這樣我們就不必走在路上了。

And I bring up that movie WALL-E from the early 2000s with the little robot who's like wandering around society and you see all these people on these floating beds watching a screen and one of the guys gets kicked off by WALL-E accidentally, falls down, he can't get up. And he's looking around going, why can't I get up? What's going on? I'm like, that's today's society where people are not able to actually pull their own body weight around for a significant amount of time because it feels too difficult. Whereas we look at all the stuff that comes out with nutrition and all the trends that come out with nutrition from fasting to carnivorous diet to the old-fashioned paleo, all of these things that people are trying to do, we turn to exercise and we change the modalities of exercise. Are we doing intense exercise? Are we doing low intensity? Are we doing resistance training? Are we doing cardio? What are we doing? All of these things in exercise are significantly stronger stress on the body that create more adaptive changes than all these crazy diets. But people find exercise too hard where they don't have time. So if I, in that example where a man and woman come to you, you would, you wouldn't recommend the woman to fast in the same way that you'd recommend a man to fast. Is there any differences that you'd recommend in training if they were, if their goal was to lose weight? Yep, absolutely. So when we're looking at, regardless of age for women, because we see that women don't age in a linear fashion like men.

我想起 2000 年代初的那部電影《瓦力》（WALL-E），裡面的小機器人在社會上四處遊蕩，你會看到這些人躺在漂浮的床上看著螢幕，其中一個人不小心被瓦力踢了下來，摔倒在地，起不來了。他四處張望，為什麼我站不起來？這是怎麼回事？我想，這就是當今社會，人們無法在相當長的時間內真正拉動自己的體重，因為感覺太困難了。我們看看營養學上的所有東西，以及營養學上的所有趨勢，從禁食到肉食，再到老式的Paleo，所有這些人們正在嘗試做的事情，我們都轉向了運動，我們改變了運動的方式。我們在做高強度運動嗎？我們在做低強度運動嗎

So we had definitive points. We have puberty. We have our reproductive years. We may not have pregnancy in there. We have perimenopause. We have postmenopause. Each one of those is a different hormone profile that can affect the way we train. For men, you know, you just kind of go, phew, and we start to see a decline of testosterone. We get into our late fifties.

所以我們有明確的觀點。我們有青春期。我們有生育期。我們可能不會懷孕。我們有圍絕經期我們有絕經後。每一種激素都會影響我們的訓練方式。對於男性來說，你知道，你剛走，呼，我們開始看到睪丸激素下降。我們到了五十多歲。

So we're talking about women and training. If someone is coming in and they're in their mid thirties and they're like, I want to lose weight. Okay. Resistance training. If someone comes in and they're in their mid forties and perimenopause resistance training, it doesn't matter.

所以我們說的是女性和訓練。如果有人來了，三十多歲，說我想減肥。好吧阻力訓練如果有人來了，他們在四十多歲，圍絕經期阻力訓練，沒關係。

Resistance training is key for mobilizing abdominal fat and for creating more lean mass and also increasing the amount of crosstalk between their skeletal muscle and our stored fat through little things called myokines, which are hormone signals that are released during exercise and released from the skeletal muscle. So if we say, okay, let's do resistance training to really re-comp the body. We also want to increase our protein intake because we see if you're doing resistance training with a higher protein intake, then we have complete re-comp over the course of 12 weeks. And it's a very powerful motivating tool for women because for the most part, women have been excommunicated from the strength world until recently.

阻力訓練是動員腹部脂肪和創造更多瘦肉的關鍵，同時還能通過稱為肌動素的小東西增加骨骼肌和我們儲存的脂肪之間的串擾量，肌動素是運動時釋放的激素信號，由骨骼肌釋放。是以，如果我們說，好吧，讓我們進行阻力訓練，以真正重新補償身體。我們還要增加蛋白質的攝入量，因為我們看到，如果你在進行阻力訓練的同時攝入更多的蛋白質，那麼在 12 周的時間裡，我們就能完全恢復體能。這對女性來說是一個非常強大的激勵工具，因為在大多數情況下，女性直到最近才被排除在力量訓練之外。

It wasn't kosher for women to have a lot of muscles. We see, like I grew up in the nineties with the supermodels that were super skinny, right? And it wasn't kosher for women to be in the gym lifting weights, but we're seeing this evolution change. And so we're starting to see more research come out in women in resistance training. And it's so imperative for body composition change to invoke that resistance training.

女性擁有大量肌肉是不道德的。我們看到，就像我在九十年代長大一樣，超級名模們都超級瘦，對嗎？女性在健身房舉重也是不道德的，但我們看到了這種進化的變化。是以，我們開始看到更多關於女性阻力訓練的研究。要想改變身體成分，阻力訓練必不可少。

If you love the Driver CEO brand and you watch this channel, please do me a huge favor, become part of the 15% of the viewers on this channel that have hit the subscribe button.

如果您喜歡 Driver CEO 品牌並收看本頻道，請幫我一個大忙，成為本頻道點擊訂閱按鈕的 15%觀眾中的一員。

It helps us tremendously. And the bigger the channel gets, the bigger the guests.

這對我們幫助很大。頻道越大，客人就越多。