You immerse yourself in their lifestyle, just like if you wanna learn a language or just what you would want to emulate for your kids to learn, right?

你要沉浸在他們的生活方式中，就像你想學習一門語言，或者你想讓你的孩子學習什麼一樣，對嗎？

We learn by doing, and I've spent years, literally years, just asking people what they do to stay in shape or what they do to just naturally be thin, right?

我們在實踐中學習，我花了很多年，真的很多年，詢問人們如何保持身材或如何自然變瘦，對嗎？

Some people say, I've just always been this way, but when you start actually looking at their habits to really eat like a skinny person or eat like someone that's in shape or eat like someone that's low body fat, you start finding there's these common denominators.

有些人說，我一直都是這樣的，但當你開始真正觀察他們的習慣，是像瘦子那樣吃，還是像身材好的人那樣吃，還是像體脂低的人那樣吃，你就會發現有這些共同點。

And we're just gonna jump right into them.

我們就直接進入正題。

This is years of me talking to people and finding things that aren't quite so extreme, but just make sense.

這是我多年來與人交談的結果，我發現有些事情並不那麼極端，但卻合情合理。

When you look at it, you say, you know what?

當你看到它時，你會說，你知道嗎？

Sally does kind of live like that and she's in shape.

莎莉確實是這樣生活的，而且她身材很好。

You know what?

你知道嗎？

Bill does kind of live like that.

比爾的確是這樣生活的。

So let's just jump right into it.

那我們就直奔主題吧。

The first thing that I noticed that people do that are in shape or that are thin, they forget to eat.

我注意到，身材好或瘦的人做的第一件事就是忘記吃飯。

It's not even they're doing it on purpose.

他們甚至不是故意的。

It's a common thing.

這是常有的事。

If you follow them around, they forget to eat.

如果你一直跟著它們，它們就會忘記吃東西。

And I was sitting down with an Academy Award-winning producer friend of mine.

我和我的一位奧斯卡獲獎製片人朋友坐在一起。

Yes, he has an Oscar.

是的，他獲得了奧斯卡獎。

He's an awesome dude.

他是個了不起的傢伙。

And he was telling me about his wife that's always been thin.

他告訴我他妻子一直很瘦。

He struggled with his weight and he's had a tremendous transformation.

他一直在與體重作鬥爭，現在他有了巨大的轉變。

He was telling me, you know, she just forgets to eat.

他告訴我，她只是忘了吃飯。

And it's funny, that's so true.

有趣的是，這是真的。

That is such a common one.

這是一個很常見的問題。

And more often than not, it's forgetting to eat breakfast.

而更多的時候，是忘了吃早餐。

Sometimes it's forgetting to eat dinner, you know?

有時會忘記吃晚飯，你知道嗎？

And the funny thing is, is metabolically, this is doing an amazing thing.

有趣的是，從新陳代謝的角度來看，這是件了不起的事。

You're emulating a fast.

你是在模仿齋戒。

I mean, you're keeping insulin levels low.

我的意思是，你要保持低胰島素水準。

You're keeping glucagon levels high.

你的胰高血糖素水準很高。

Everything from a mechanistic standpoint is telling you, yes, you're going to oxidize more fat and you're putting yourself into this deficit, into this depleted state where mitochondrial changes occur.

從機械學的角度來看，一切都在告訴你，是的，你會氧化更多的脂肪，你會讓自己陷入這種赤字，陷入這種線粒體發生變化的枯竭狀態。

It just makes sense, right?

這就說得通了，對吧？

Which leads me to sort of the next thing that people do is they'll eat random amounts at somewhat random times.

這讓我想到人們會做的下一件事，那就是他們會在隨意的時間吃隨意的量。

Like I've been around a lot of in shape people before, and I'm not talking the fitness type people that are obsessive about things.

就像我以前接觸過很多身材好的人一樣，我說的不是那種對健身非常痴迷的人。

I'm talking about just naturally kind of walking around looking good, right?

我說的是自然而然地走來走去，看起來很美，對嗎？

These people will end up eating random amounts, sometimes large amounts, sometimes small amounts with no particular rhyme or reason.

這些人最終會隨意進食，有時大量進食，有時少量進食，沒有特別的韻律或理由。

Sometimes it's a big breakfast, sometimes a small breakfast, sometimes a small lunch, big lunch, and it's kind of random.

有時早餐吃得多，有時早餐吃得少，有時午餐吃得少，有時午餐吃得多，很隨意。

And this has a tremendous impact on ghrelin, on leptin, on adiponectin.

這對胃泌素、瘦素和脂肪連通素都有巨大影響。

It has all these different things that influence not only our behavior, but influence how our cell metabolism works.

它不僅影響我們的行為，還影響我們的細胞新陳代謝。

So of course there's epigenetics and there's polymorphisms and there's regular genetics that influence these things.

當然，表觀遺傳學、多態性和常規遺傳學都會對這些問題產生影響。

But also we have a lifetime of just eating habits and a relationship with food that we may or may not even know exists.

但是，我們也有一生的飲食習慣以及與食物的關係，我們可能知道也可能不知道這種關係的存在。

The third thing that I've noticed with people that are in shape or thin, just naturally, is they tend to prefer to operate on an empty stomach.

我注意到，身材好或天生瘦的人的第三點是，他們往往喜歡空腹操作。

They tend to be that way.

他們往往就是這樣。

They're usually the people that like to get up and train on an empty stomach, or they like to quote-unquote not do something on a full stomach, or they like to use their brain on an empty stomach, or they say they think clearer on an empty stomach.

他們通常是喜歡空腹起床訓練的人，或者說他們喜歡空腹不做事，或者說他們喜歡空腹用腦，或者說他們空腹時思維更清晰。

They're people that are just skewed towards operating that way.

他們就是這樣的人。

Now, that doesn't mean that's the case with everybody, but then you look at other people that say, no, I need to have fuel in my system.

現在，這並不意味著每個人都是這樣，但你再看看其他人，他們會說，不，我需要在我的系統中添加燃料。

I need my M&Ms when I'm cramming for this exam.

我需要我的 M&Ms，當我為這次考試惡補的時候。

A lot of times those people look different.

很多時候，這些人看起來與眾不同。

Now, there's obviously going to be different theories here and different truths, right?

現在，這裡顯然會有不同的理論和不同的真相，對嗎？

This is what I've experienced.

這就是我的經歷。

There tend to be these people that prefer to operate on less, and they also tend, in my experience, to be leaner.

根據我的經驗，這些人往往喜歡少花錢多辦事，他們也往往比較精幹。

Side note, if you are one of those people or you're someone that's trying to emulate those people, I recommend sipping on electrolytes.

題外話，如果你是這樣的人，或者你想模仿這樣的人，我建議你多喝電解質。

It makes a huge difference in trying to just be on an empty stomach more often or try to just forget a meal or purposely forget a meal.

這與經常空腹、忘記吃飯或故意忘記吃飯的做法大不相同。

So I put a link down below for Element Electrolytes.

所以我在下面放了一個元素電解質的鏈接。

That's for a free sample variety pack with any purchase.

購買任何產品都可免費獲得各種樣品包。

So there's 1,000 milligrams of sodium, which has a huge impact on appetite, 200 milligrams potassium, and 60 milligrams magnesium.

是以，這裡有 1000 毫克鈉（對食慾影響很大）、200 毫克鉀和 60 毫克鎂。

So that link, drinklmnt.com slash Thomas, gets you a free sample variety pack with any purchase.

是以，通過 Drinklmnt.com slash Thomas 這個鏈接，購買任何產品都可獲得免費的各種樣品包。

I, seriously, I implore you to try it.

我，說真的，我懇請你們試一試。

It makes the biggest difference when you're trying to just simply eat less.

當你只是想少吃點東西時，它能帶來最大的不同。

Simply eat less, nothing crazy, just eating less meals, eating less frequently, plain and simple.

簡單來說，就是少吃，不瘋狂，就是少吃多餐，簡單明瞭。

The fourth thing that I've noticed, and this might catch a little bit of slack, is they tend to not overdo fatty meals.

我注意到的第四點是，他們往往不會吃得太油膩。

Now, this is coming from someone that's been a ketogenic person for a very long time.

現在，這是從一個長期生酮的人嘴裡說出來的。

I love my fat, okay?

我愛我的脂肪，好嗎？

But the reality is, most people that I talk to, they don't opt for fat foods.

但實際情況是，與我交談過的大多數人都不會選擇脂肪含量高的食物。

Like, they don't opt for the fattier cuts.

比如，他們不會選擇更肥的肉類。

They don't opt for oil.

他們不選擇石油。

They tend to just eat that way a little more naturally.

他們的飲食習慣更自然一些。

It doesn't mean they don't eat cheese.

這並不意味著他們不吃奶酪。

It doesn't mean I'm saying to avoid fat.

這並不意味著我說要避免脂肪。

And again, you can hate me for this if you want.

再說一遍，如果你願意，可以是以而恨我。

The reality is, this is just what I've seen when I talk to people.

現實情況是，這只是我在與人交談時看到的情況。

Doesn't mean they're metabolically healthy.

這並不意味著他們的新陳代謝健康。

I can't tell you.

我不能告訴你。

I haven't seen their lab work.

我還沒看到他們的化驗結果。

But generally speaking, they are the kinds of people that might do two eggs and some egg whites, and they might have it cooked dry instead of in oil, right?

但一般來說，他們這種人可能會做兩個雞蛋和一些蛋清，他們可能會讓雞蛋幹煮而不是油煮，對嗎？

They just, they're aware of a food that is heavy.

他們只是意識到食物很重。

And that's kind of an interesting thing, as like a heavy food.

作為一種重口味食物，這也是一件有趣的事情。

They're aware of a heavy food, and they don't eat something that's heavy, which actually carries a lot of, no pun intended, weight.

他們意識到食物很重，就不會去吃那些很重的東西，而這些東西實際上是很重的，不是雙關語。

Number five is they tend to be the fidgety people, the people that move a lot, sometimes a little edgy.

第五，他們往往是焦躁不安的人，經常動來動去，有時還有點急躁。

They're moving around a lot.

他們經常走來走去。

They always have something to do.

他們總是有事可做。

Now, that doesn't mean it's always the case, but I definitely notice that.

現在，這並不意味著情況總是如此，但我肯定會注意到這一點。

And these are things that you could try to emulate, right?

這些都是你可以嘗試模仿的，對嗎？

How do I just artificially make myself a little more fidgety, or do the dishes more, or get up and move around?

我怎樣才能人為地讓自己變得更煩躁一點，或洗更多的碗，或站起來走動走動？

It's just kind of what I've noticed with them.

這只是我對他們的一種看法。

They're always up around the house, always busy.

他們總是圍著房子轉，總是忙個不停。

The next one is in this world, I feel like we have people that eat their feelings and people that starve their feelings.

下一個問題是，在這個世界上，我覺得有人吃掉了自己的感情，也有人餓死了自己的感情。

By and large, I've noticed that people that are thin tend to be the people that starve their feelings, meaning when they get stressed or anxious or mad, they tend to not eat, compared to people that maybe emotionally or stress eat.

大體上，我注意到，瘦的人往往是 "餓死 "自己感覺的人，也就是說，當他們感到壓力、焦慮或生氣時，他們往往不吃東西，而情緒化或壓力大的人可能會吃東西。

It doesn't mean that it doesn't happen.

這並不意味著它不會發生。

It doesn't mean that thin people don't do that too.

這並不意味著瘦人不會這樣做。

By all means, remember, there's a lot of ambiguity here.

無論如何，請記住，這裡有很多模糊之處。

These are just common denominators based on about a decade worth of surveying people, unbeknownst to me and them.

這些都是我和他們都不知道的，根據大約十年的調查得出的共同結論。

So it's funny because when they get stressed out, they might say, I just don't have an appetite.

有趣的是，當他們感到壓力過大時，他們可能會說，我就是沒胃口。

And from a cortisol perspective, this actually works in their favor because when cortisol is elevated, you don't typically want to add fuel in, okay?

從皮質醇的角度來看，這實際上對他們有利，因為當皮質醇升高時，你通常不想添加燃料，好嗎？

Insulin and cortisol, they are opposites in some ways, and we don't want to add a lot of calories to stress.

胰島素和皮質醇在某些方面是對立的，我們不想在壓力下增加大量熱量。

That's exactly how the corticoid receptors in our gut can actually lead to fat formation, especially visceral fat.

這正是我們腸道中的皮質激素受體實際上是如何導致脂肪形成的，尤其是內臟脂肪。

So we have to be really careful with that.

是以，我們必須非常小心。

So just be aware of that.

所以一定要注意這一點。

When you're stressed, maybe don't eat.

壓力大的時候，也許就不要吃東西了。

The seventh one is one that is gonna catch some flack for sure, and that's fine.

第七項肯定會受到一些人的責備，但這沒什麼。

And it's just the reality of the situation.

這就是現實情況。

A lot of times, the thin people that I know that are sort of just naturally just living their lifestyle in a thin way, they tend to take a fair bit of supplements and a fair bit of shakes and things like that.

很多時候，我所認識的瘦人只是自然而然地以瘦的方式生活，他們往往會服用相當多的補充劑和相當多的奶昔之類的東西。

They're the kinds of people, a lot of times, that buy shakes.

很多時候，他們就是買奶昔的那類人。

They might go buy Huel.

他們可能會去買 Huel。

They might go buy, you know what I mean?

他們可能會去買，你明白我的意思嗎？

They just buy a shake of some kind.

他們只是買了某種奶昔。

They just seem to be those people.

他們似乎就是這樣的人。

Like, hey, what do you do for breakfast?

比如，嘿，你早餐吃什麼？

Oh, I have a shake, or, you know, there's also plenty of unhealthy people that do that too.

哦，我有奶昔，或者，你知道，也有很多不健康的人也這樣做。

So being aware of it, that's just kind of how it rolls.

是以，要意識到這一點，這就是它的作用。

But there's also an emphasis on like micronutrition.

但同時也強調微量營養。

They're the people that take supplements.

他們是服用補充劑的人。

They try to get a little bit of an added bonus here.

他們試圖在這裡獲得一點額外的獎勵。

Maybe that's not always the best because like I love the approach of people like Paul Saladino and things like that where it's nutrient quality.

也許這並不總是最好的，因為我喜歡像保羅-薩拉蒂諾（Paul Saladino）這樣的人的做法，他們的做法注重營養品質。

I'm absolutely all for that.

我完全贊成。

I just, again, it's things that I've observed.

我只是，再說一遍，這是我觀察到的情況。

Number eight, they tend to be a little bit neurotic.

第八，他們往往有點神經質。

They tend to be the people that are a little, and maybe that's just a flat-out personality type, and maybe that's why they're fidgety.

他們往往有點，也許這只是一種平庸的性格類型，也許這就是他們焦躁不安的原因。

They tend to be the little edgier people, a little more neurotic.

他們往往比較前衛，有點神經質。

Number nine, this is a weird one, but they tend to be chocolate eaters.

第九，這是個奇怪的問題，但他們往往喜歡吃巧克力。

I have noticed that almost, like, I shouldn't say almost everybody, but a good percentage, probably 60 to 70%.

我注意到，幾乎，我不應該說幾乎每個人，但有相當大的比例，大概是 60%到 70%。

People that I know that are thin, they consume a fair bit of chocolate.

我認識的瘦人都會吃很多巧克力。

Like, they're like, I like my dark chocolate.

比如，他們會說，我喜歡我的黑巧克力。

I like, is it just a weird selection thing where they have this affinity for dark chocolate, or is it actually having an impact?

我想，這只是一種奇怪的選擇，他們對黑巧克力情有獨鍾，還是真的有影響？

Because for me, I love dark chocolate, and it kills my appetite, and it also gives me an energy boost that I feel really good with.

因為對我來說，我喜歡黑巧克力，它能消除我的食慾，還能讓我精力充沛，感覺非常好。

It's bizarre, but maybe that's something that we should factor in, like little bits, little cheat meals.

這很奇怪，但也許這是我們應該考慮的因素，就像小零食、小欺騙餐一樣。

Maybe they get the treat so they don't feel like they have to indulge in other places, and chocolate's very easy for that.

也許他們吃了巧克力，就不會覺得必須在其他地方放縱自己，而巧克力就很容易做到這一點。

It's quite interesting.

這很有趣。

Number 10 is I noticed they like to spend time outside.

第 10 項是我注意到他們喜歡在戶外活動。

That's kind of an obvious one, but they move around a lot, and they tend to spend time outside, and that's something that I think a lot of us can game.

這是一個顯而易見的問題，但他們經常走來走去，在戶外活動的時間較長，這一點我想我們很多人都能做到。

We can game with a red light.

我們可以和紅燈玩遊戲。

We can game with various lights and what we wanna do.

我們可以玩各種燈光遊戲，做我們想做的事。

We can go spend more time outside.

我們可以多出去走走。

We can game this a little bit, so that's a good one.

我們可以玩一下這個遊戲，所以這是個好主意。

Number 11 is I've noticed there's somewhat of possibly even an unhealthy relationship with the input-output relationship with food, meaning they have a fundamental understanding of energy balance, and sometimes it wrecks their life, but sometimes it also just works.

第 11 項是，我注意到他們與食物的投入產出關係可能有些不健康，這意味著他們對能量平衡有一個基本的認識，有時這會毀掉他們的生活，但有時也能正常工作。

For example, I know a lot of skinny people that will eat a very big meal, and then they will just regulate.

例如，我認識很多瘦子，他們會吃一頓大餐，然後就開始調節。

They will auto-regulate by not eating much the next day or maybe even overexercising the next day, and I'm not condoning, and I'm not saying it's good, bad, or ugly, quite frankly.

他們會自動調節，第二天吃得不多，甚至可能第二天運動過度，我不是在縱容，我也沒說這是好事、壞事或醜事，坦率地說。

What I'm suggesting is that there's a fundamental understanding of energy balance in homeostasis there, and it's not necessarily considered correct in today's world to look at it like that.

我想說的是，人們對平衡狀態下的能量平衡有一個基本的認識，而在當今世界，這樣看待能量平衡並不一定是正確的。

We shouldn't be saying, hey, go eat, and then starve yourself the next day, but the reality is we do need to look at energy balance over more than just the course of a day, and if you do overindulge, it's not punishment to restrict a little bit the next day.

我們不應該說，嘿，去吃吧，然後第二天讓自己捱餓，但現實是，我們確實需要關注能量平衡，而不僅僅是一天的時間，如果你吃得過多，第二天再限制一點也不是懲罰。

It's called exercising restraint and finding energy balance over the course of a longer period of time versus just one day, and people that are thin tend to naturally do that, sometimes to an unhealthy degree.

這就是所謂的剋制，在較長的一段時間內找到能量平衡，而不是僅僅一天，瘦的人往往會自然而然地這樣做，有時會達到不健康的程度。

Number 12, I've noticed a lot of times they are the people that order water with lemon, and call it what you will.

第 12 位，我注意到很多時候他們都是點檸檬水的人，隨你怎麼說。

Maybe it's just a habit.

也許這只是一種習慣。

Maybe it's just a trait.

也許這只是一種特質。

Maybe it's just a way to flavor something boring for people that are watching their weight, but lemon has some benefits when it comes down to enzymatic function, when it comes down to glucose metabolism.

也許對於控制體重的人來說，檸檬只是一種乏味的調味品，但對於酶的功能和葡萄糖代謝來說，檸檬還是有一些好處的。

Maybe people just see that, or maybe it's just because they're consuming water and not something else.

也許人們只是看到了這一點，也許只是因為他們喝的是水而不是其他東西。

Number 13 is a huge one.

第 13 項是個大問題。

People that are thin, in my perspective, from what I've seen, tend to eat a bigger lunch.

在我看來，就我所見，瘦的人往往午餐吃得更多。

Lunch seems to be the big meal.

午餐似乎是大餐。

It's like light breakfast or even skip breakfast.

它就像清淡的早餐，甚至可以不吃早餐。

Big lunch, maybe with friends, and then moving on to dinner is just something light, simple.

午餐可能是和朋友一起吃的大餐，晚餐則是清淡簡單的菜餚。

No, I had a big lunch.

不，我吃了一頓豐盛的午餐。

How often have you heard that from your thin friends?

你經常從你的瘦朋友那裡聽到這樣的話嗎？

It's okay, I had a big lunch.

沒關係，我中午吃得很飽。

I had a decent lunch.

我吃了一頓豐盛的午餐。

I ate lunch kind of late.

我午飯吃得有點晚。

They're aware of that.

他們知道這一點。

They don't just feel like three square meals.

它們不只是三餐的感覺。

And I'm not saying they're better than anybody.

我不是說他們比誰都強。

I'm just saying these are the things we should be aware of.

我只是說，這些都是我們應該注意的。

And there's a huge metabolic benefit to having a big lunch.

吃一頓豐盛的午餐對新陳代謝大有裨益。

So as a matter of fact, a lot of the Mediterranean regions do that, and they have tremendous lipid profiles, tremendous glucose excursion area under the curve, and obviously longevity.

是以，事實上，很多地中海地區都是這樣做的，他們的血脂狀況很好，血糖偏移曲線下的面積也很大，顯然也很長壽。

And finally, number 14, I notice a lot of them are actually the ones that don't spend a ton of time in the gym.

最後，第 14 項，我注意到他們中的很多人其實並沒有花很多時間在健身房裡。

They do quick workouts.

他們進行快速鍛鍊。

They're usually in and out in less than a half an hour.

他們通常不到半小時就能進進出出。

Maybe that has something to do with the cortisol.

也許這與皮質醇有關。

Maybe it has something to do with how much energy leaves them for the rest of the day.

也許這與他們剩下的精力有多少有關。

That's called the constrained energy model.

這就是所謂的約束能量模型。

Maybe they're working out less, but they end up expending more throughout the day.

也許他們的運動量減少了，但一天的消耗卻增加了。

And if they worked out more, they'd expend less throughout the day.

如果他們多鍛鍊，一天的消耗就會減少。

And it's arguably better to expend more throughout the day than it is in one concentrated period, yada, yada.

可以說，在一天中消耗更多的能量比集中在一個時段消耗更多的能量要好。

Point is, is these common denominators matter, and we can't throw them all aside because these are the things that are just ingrained in daily life.