达伦·坎多访谈：肌酸对代谢受压大脑与健康老龄化的作用

肌酸与压力应对

健康的大脑很可能根本不需要任何肌酸。但如果你处于压力之下呢？如果是睡眠不足呢？上夜班的人，或者为了期中考试临时抱佛脚的大学生。突然之间，原本健康的大脑就变成了代谢受压的大脑。而大多数人都处在充满压力的环境之中。这正是肌酸大显身手的时候。我们稍后会聊到具体的摄入量，但大脑承受的压力越大，似乎就越需要更高的剂量来发挥作用。

英文原文

A healthy brain likely doesn't need any creatine. But what if you're stressed? What about sleep deprivation? Night shift workers, university students cramming for a midterm. Then all of a sudden, the healthy brain becomes a metabolically stressed brain. And most people fall into the stressed environment. And that's where creatine comes to the rescue. And we'll talk about how much, but the more stressed it is, the higher the dose seems to come into play.

那么有没有哪些人是不应该摄入肌酸的？

英文原文

>> And is there anyone that shouldn't take creatine?

我单单就肌酸这个主题就已经发表了120多篇论文。我们在实验室里也做了至少30到40项研究。我找不出有任何人是不能或者不应该吃肌酸的。举例来说，在推荐剂量下，肌酸不仅可能具有潜在的抗癌特性，还能显著加快康复进程。而且人们对它寄予厚望，尤其是在阿尔茨海默病领域。

英文原文

>> Well, I've published over 120 papers just on creatine alone. And we've done at least 30 to 40 studies in our lab. And I can't find anybody that can't or shouldn't take creatine. So, for example, at recommended dosages, creatine can not only have potential anti-cancer properties, but really speed up rehabilitation. And there's a lot of hope, especially around Alzheimer's.

那儿童呢？

英文原文

>> And what about kids?

目前的证据体系表明，他们每天需要摄入至少一克，因为在儿童时期，他们需要优化骨骼健康以及肌肉发育。所以我感到非常着迷，这种早在1832年就被发现的营养素，在很长一段时间里被认为很不起眼，如今却展现出我们从未想过会出现的这些深远益处。因此今天的观众会对我要讲的一些内容感到惊讶，包括微量摄入……

英文原文

>> The current body of evidence suggests they want to get at least one gram per day because in children, they want to have optimization for bone health as well as muscle development. And so I'm fascinated that this nutrient discovered in 1832 like boring for the longest time as having these profound benefits we never even thought would happen. And so your viewers today will be surprised about some of the things I'm going to talk about including micro doing

我们面前摆着这个东西。这就是摄入剂量的困境。我想聊聊为了所有这些事情，我需要吃多少量。我也想谈谈营养、蛋白质、力量训练等等。但在此之前，你面前放着五个迷思。你能一个个揭晓它们都是什么吗？

英文原文

>> and we've got this thing here in front of us. This is the dosing dilemma. And I want to talk about how much I need to take for all these things. And I want to talk about nutrition, protein, weight training, etc. But before that, you've got five myths in front of you. Can you reveal one by one what they are?

那么这个是……哦，真不敢相信你把这个抛给了我。肌酸会导致脱发。我在开始吃肌酸之前就已经秃顶了。迷思之二。哦，这是迄今为止最大的一个迷思，那就是……

英文原文

>> So this is Oh, I can't believe you did this one to me. Creatine causes hair loss. I was going bald before I started taking creatine. Myth number two. Oh, so this is by far the biggest myth and that is

我觉得这非常有意思。我的团队给了我这份报告，向我展示在观看本节目的观众中有多少人订阅了，而且根据这份报告，你们中的一些人告诉我们，你们的频道订阅被莫名其妙地取消了。所以想请大家帮个忙，如果你是节目的常客，并且喜欢我们在这里所做的事情，请大家现在就检查一下是否点击了订阅按钮。在订阅人数方面，我们即将迎来本节目的一个相当重要的里程碑。因此，如果有一件简单、免费的事情是你能做来帮助我们、帮助我的团队以及这里的每一个人，让这个节目保持免费，让它年复一年、周复一周地不断改进，那就是只需点击那个订阅按钮，并且仔细检查一下你是否已经点了。这是我向你们提出的唯一要求。我们说定了吗？如果你这样做了，我向你保证我会怎么做。我保证每周、每月，我们都会更加努力地拼搏，把你们想听的嘉宾和对话带给你们。从节目最开始起我就一直坚守着这个诺言，我绝不会让你们失望。请帮帮我们。真的非常感谢。让我们继续回到节目。

英文原文

this is super interesting to me. My team given me this report to show me how many of you that watch this show subscribe and some of you have told us according to this that you are unsubscribed from the channel randomly. So favor to ask all of you please could you check right now if you've hit the subscribe button if you are a regular viewer of the show and you like what we do here. We're approaching quite a significant landmark on this show in terms of a subscriber number. So, if there was one simple free thing that you could do to help us, my team, everyone here to keep this show free, to keep it improving year over year and week over week, it is just to hit that subscribe button and to double check if you've hit it. Only thing I'll ever ask of you. Do we have a deal? If you do it, I'll tell you what I'll do. I'll make sure every single week, every single month, we fight harder and harder and harder and harder to bring you the guests and conversations that you want to hear. I've stayed true to that promise since the very beginning of the diio and I will not let you down. Please help us. Really appreciate it. Let's get on with the show.

研究历程与健康老龄化

达伦·坎多（Darren Candow）博士，你人生中肩负的使命是什么？

英文原文

>> Dr. Darren Kandow, what is the mission that you're on in your life?

我认为目前来说，应该是促进健康，让人们远离疾病、活得更长久。非常神奇的是，我们对力量训练的理解已经超越了以往，如今力量训练似乎展现出了有氧运动所具有的深远影响，而且还能带来更多益处。所以现在真正的焦点在于把屋子周围的物品提起来带来的好处，以及运动和接下来的营养是怎样的。我们要讨论肌酸，但也会探讨其他大分子营养素，尤其是蛋白质是如何发挥作用的。然后当你把这两者结合起来时，我们所做的足以优化寿命吗？我们希望是足够的。是的。那么你所依据的参考基准是什么？你是如何获知你所知道的那些事情的？你在做你自己的研究吗？

英文原文

>> I think right now it would be to promote health and make people live longer free of disease. It's fascinating how we've transcended our understanding of weight training and now weight training is seeming to have these profound effects that cardiovascular exercise has and it gives you a bit more. So really focusing now on the benefits of lifting things around the house and how exercise and then of course nutrition. We're going to talk about creatine but also how other macronutrients especially protein come into play. And then when you combine those two, are we doing enough to optimize longevity? And we hope that we are. Yeah. And so what are the reference points you're drawing on? How do you know the things you know? Are you doing your own research?

是的。我在加拿大读了研究生，获得了细胞生物学学位，然后攻读硕士和博士，专攻运动机能学。所以有趣的是，我是一次偶然才进入肌酸补充剂研究领域的。我当时在做关于一种叫做谷氨酰胺的氨基酸的硕士论文。在大约20到30年前的那段时间，谷氨酰胺极其风靡。每个人都在吃这种非必需氨基酸，并希望它能带来身体成分上的改善。而我有点认定，从身体成分的角度来看，它在年轻健康的人群身上毫无价值。与此同时，我的一位好同事正在研究肌酸，我开始注意到那些年轻的生理男性变得更大、更强壮、更敏捷。紧接着又有一项研究，变得更大、更强壮、更敏捷。然后当你去查阅关于肌酸的研究时，它非常令人振奋，在某种意义上，我们正在改善那些我们明知会随着衰老而衰退的指标。于是我便将重心完全转移到了健康老龄化上，试图让祖父母、曾祖父母以及你的父母活得更久、免受疾病困扰。但是等等，我们要从年轻时就开始。尽可能早地开始，并一直向前推进。是的。

英文原文

>> Yeah. So I did my uh graduate school in Canada uh cell biology degree and then I moved into my masters and PhD looking in kinesiology. So it's interesting that I fell into creatine supplementation research by accident. I was doing my masters on an amino acid called glutamine. And at the time about 20 30 years ago, glutamine was the biggest rage. Everybody was taking this non-essential amino acid and hoping that it would have body composition improvements. uh and I sort of determined it was worthless in young healthy individuals from a body composition uh standpoint. And at the same time, a good colleague of mine was doing creatine and I started to know that these young biological males were getting bigger, stronger, faster. And then another study bigger, stronger, faster. And then when you go to the research on creatine, it was very stimulating in a sense that we're now improving things that we know with aging go down. So then I turned my focus completely to healthy aging and trying to get, you know, grandparents and great-grandparents and your parents to live longer, free of disease. But wait, let's start young. Start as early as you can and move forward. Yeah.

所以你对肌酸深深着迷。我想聊聊所有这些方面：营养、蛋白质、力量训练等等。

英文原文

>> And so you got really compelled by creatine. I want to talk about all these things, nutrition, protein, weight training, etc.

但在肌酸这个话题上，究竟是什么让你如此着迷，以至于你开始做你自己针对肌酸的研究？

英文原文

>> But on this subject of creatine, what was it that compelled you so much to start you you did started doing your own research on creatine?

我确实开始了，我也开始服用肌酸。正如大家所知，它是我们在肝脏和大脑中合成的一种天然代谢产物。如果你再多摄入一点点——不用很多，只要比我们可能从食物来源（比如红肉和海鲜）中摄入的多一点点——它能带来益处吗？果然，它现在是市面上被研究得最透彻的补充剂了。从提高运动表现的角度来看，它已经超越了蛋白质和咖啡因，而且它已经走向全球，不仅适用于男性，当然也适用于女性、百岁老人和长者。所以这项研究课题的爆发式增长是非常引人入胜的。

英文原文

>> I did and I started to take creatine. So, you know, it was this natural metabolite that we're synthesizing in the liver and brain. If you take a little bit more, not a lot, just a little bit more than what we're probably taking in from the food, uh, sources such as red meat and seafood, can it have benefits? And sure enough, it's now the most researched supplement out there. It's overtaken protein and caffeine, uh, from an erogenic perspective, and it's gone global, not just for males, but of course, uh, females and centurions and elderly. So it's very fascinating the explosion in this research project.

肌酸的生理机制与人体需求

人类需要肌酸，同时又可能无法获得最佳剂量的背后，存在着怎样的一种，嗯，即便不算进化背景，我想也可以说是生理学背景呢？

英文原文

>> What is the sort of um not evolutionary backdrop but I guess physiological backdrop of why humans need creatine but also why they might not be getting optimal amounts.

是的，这是个极好的问题。三磷酸腺苷，也就是ATP，是我们所有细胞的能量货币。想象一下你的肌肉在做功，或者铲车道上的雪，或者走路。你在使用你的肌肉，你需要维持那种能量水平来维持运动。那么肌酸就会赶来救援，帮助维持你的能量货币。所以，如果把受到所有媒体关注的蝙蝠侠比作ATP，那么罗宾就是肌酸。肌酸赶来救援。它是维持这些水平的最佳搭档。现在，当你进行高强度运动时——比如短跑冲刺、举重——这些ATP储备确实会面临损耗危险，这就是为什么肌酸在某种程度上会自我牺牲来施救。所以这就是为什么在无氧运动中，世界杯刚刚开幕，这些运动员在肌肉中会消耗大量的肌酸储备。问题在于他们拥有的肌酸是否足够，如果他们拥有更多，能否表现得更好；那么我们的身体会自然产生肌酸。

英文原文

>> Yeah, that's a great question. So uh adenazine triphosphate or ATP is the energy currency of all our cells. And think of your muscle doing work or shoveling the driveway or or walking. You're using your muscles and you need to maintain that level of energy to to maintain exercise. Well, creatine comes to the rescue to help maintain your energy currency. So, if Batman, which gets all the press, is ATP, Robin is creatine. Creatine comes to the rescue. It's his best friend to help maintain these levels. Now, when you exercise at a high intensity, you know, sprinting, weightlifting, those ATP stores do become jeopardized, and that's why creatine sort of sacrifices itself uh to come to the rescue. So that's why anorobic sports the world cup just started. These individuals will be using a lot of creatine stores in their muscle. The question is do they have enough and if they had more could they play better and so our body makes creatine naturally.

没错。它每天合成大约1到3克，但仅在两个部位合成。所以这会让人们感到相当震惊。实际上我们只在肝脏和大脑中合成它。我们在骨骼肌中并不合成它，但人体95%的肌酸都储存在肌肉中。因此当它在肝脏或大脑中合成时，大脑会把它留在那里，但在肝脏中，它会通过血液运输到你的骨骼肌中。问题在于，如果我们还需要更多呢？这就是通过红肉或海鲜等饮食来源摄入肌酸，或者通过补充剂发挥作用的地方。

英文原文

>> That's correct. It is making about 1 to three grams a day but only in two areas. So this will be quite shocking for people. We're only actually making it in the liver and the brain. We don't make it in skeletal muscle but you store 95% in our muscle. So when it's being made in the liver or brain, the brain will keep it there, but in the liver it will get transported in the blood up to your or skeletal muscle. The question is, well, what if we need more? And that's where dietary creatine from red meat or seafood or supplementation comes into play.

那么我们缺乏肌酸吗？

英文原文

>> So are we deficient in creatine?

有少数人群，很不幸他们天生就缺乏合成肌酸的能力。他们会出现缺乏症，并且需要服用补充剂。另一类特殊人群是严格素食者和素食主义者。严格素食和素食饮食是非常健康的。然而缺点在于他们无法从膳食中获取任何肌酸，因为肌酸只存在于动物肌肉组织中。也就是红肉、海鲜和禽肉。他们通过食物中的氨基酸每天自然合成大约一到两克，甚至三克。但是严格素食者和素食主义者的反应可以说是全地球上最好的，因为现在他们摄入了补充剂来把肌酸补充进来。而且……

英文原文

>> There are small populations with unfortunately they were born with the inability to synthesize creatine. Uh they would have a deficiency and they are required to take supplementation. The other unique population is vegans and vegetarians. So vegan and vegetarian diet is extremely healthy. The downfall though is they're not getting any dietary creatine because creatine is only found in animal-based flesh. So red meat, seafood, and poultry. They're naturally synthesizing about one to two, maybe even three grams a day through amino acids in their food. But vegans and vegetarians respond literally the best on the planet because now they're taking in a supplement to allow that in. And

肌酸的摄入历史与常见误区

人们是否认为，在历史上我们自然会摄入更多的肌酸？

英文原文

is it thought that historically we would naturally have consumed more creatine?

这是一个很好的观点。追溯到过去的狩猎采集时代，人们吃大量的肉，通过日常膳食摄入了相当多的肌酸。举个例子，如果你只想通过食物获取3克肌酸，你必须吃相当多的肉才能做到这一点。接着就出现了一个两难境地：如果你不吃肉，或者你只是负担不起肉类怎么办。是的，

英文原文

>> That's a good point. So back, you know, hunter and gather age, a lot of meat, they were consuming quite a bit through dietary products. Just say if you only wanted to get three grams of creatine through food, you'd have to eat quite a bit of meat to do that. And then it comes into the dilemma of what if you don't eat meat or you just can't afford it. Yeah,

在过去几年里，肌酸的流行程度呈现爆发式增长。我看到过一个统计数据，我想在女性中，服用肌酸的比例已经上升到大约3%，而在男性中还要稍微高一些。

英文原文

>> creatine has exploded over the rec over the last couple of years. I I saw a stat that said I think in women it had gone up to about 3% of women take the creatine and Um, in men it's slightly higher.

从我看到的统计数据来看，女性的摄入量仍然要稍微低一点。我认为部分原因在于，仍然存在一些关于肌酸的普遍误区。当我跟一些朋友交谈时，大家都知道我采访过很多健康专家、科学家以及做过补充剂研究的博士。他们问我的第一个问题，经常被问到的就是：我还应该一定要吃哪些补充剂？

英文原文

>> It's still a little bit lower in terms of consumption in women from the stats that I saw. And I think that in part is because there's still some prevailing myths about creatine. When I when I speak to some of my friends, people know that I interview a lot of um, health experts and scientists and PhDs on that have done research on supplements. They ask me the first question I get asked a lot is what other supplements should I definitely take?

是的。

英文原文

>> Yes.

而当我提到肌酸时，总是会遭到一系列反驳，因为存在着一些流传甚广的误区。

英文原文

>> And when I mention creatine, it's always met with a certain set of rebuttals because there are some prevailing myths.

你手头有一些误区。

英文原文

>> You've got some myths.

是的。在你面前的卡片上列有关于肌酸的误区。你能逐一揭示它们是什么吗？

英文原文

>> Yes. about creatine on the cards in front of you. Can you reveal one by one what they are?

那么这绝对是头号误区：肌酸会损伤肾脏。当你把肌酸摄入体内时，它以肌酸的形式储存。但当你对它进行代谢时，可以想象成从肌肉中渗漏出来，它会作为肌酐渗漏出来。大多数看视频的人可能会想：“噢，那个出现在我的血液检验单上，在肌酐正下方有一项叫做eGFR的指标。”

肾小球滤过率是对你肾脏健康状况的一项评估。因此问题在于，当个体在补充肌酸时去医生那里做年度验血，他们的肌酐可能会稍微偏高一点，而那仅仅是由于该化合物的分解，随后不幸的是他们的滤过率就变低了。所以他们的医生就会感到非常吃惊，然后跟他们说：“停止服用肌酸，因为它正在伤害你的肾脏。”通常发生的情况是，他们回去或者停止服用肌酸，然后再检查肾脏，结果完全正常。所以我敢说100次里有99次，这都是假阳性。所以这是迄今为止最大的一个误区，而且已有持续数年的随机对照试验表明，肌酸对肾脏不会造成任何不利影响。

英文原文

>> So this is definitely the number one myth. Creatine damages your kidneys. So when you take in creatine to the body it gets stored as creatine. But when you metabolize it sort of sort of thinking leaking from the muscle it gets leaked out as creatinin. And most people watching like oh that was on my blood requisition form and right below creatin was something called EGFR.

So glomeir filtration rate is an estimation of your kidney health. So the problem is when individuals on creatine supplementation, they go to their doctor for their annual blood work, their creatinin might be a little bit elevated and that's only from the breakdown of the uh the compound and then unfortunately their filtration rate is lower. So then their doctor gets really surprised and they're like stop taking creatine because it's hurting your kidneys. What typically happens they go back or stopping creatine and then they check their kidneys again and it's fine. So I would say 99 out of 100 times uh that it's a false positive. So, this is by far the biggest uh myth and there's been randomized control trials for several years showing that creatine causes no detrimental effects to the kidneys.

我的验血结果正好出现过两次这种情况。

英文原文

>> I had exactly that twice on my blood test.

没错。如果你处于高肉类饮食、有点脱水，肌酐也会升高。因此那些正在运动的人，这个指标会非常非常高。所以一定要告诉你的医生你在补充肌酸，因为你的肌酐可能会稍微偏高一点。

英文原文

>> Yes. And if you're also creatin can be elevated if you're on a high meat diet, a little bit dehydrated. So, those that are exercising uh is very very elevated. So, always tell your doctor you're on creatine supplementation because your creatin could be a little bit higher.

好的。

英文原文

>> Okay.

是的。误区二：肌酸会导致身体水潴留。这非常重要，我认为这是女性对服用肌酸非常犹豫的主要原因之一。如果你在太短的时间内摄入太多，它确实可能导致水潴留增加。你可能听说过肌酸的冲击期。这就是补充剂公司希望你每天摄入大约20或30克，持续大约5到7天。这已被证明会在短期内增加水潴留。它可能会在那里停留大约三到五天，但在此之后，当你进入每天大约3到5克的维持期时，这种水潴留就会消失。因此在初期阶段，如果操作不当或摄入过多，可能会引起一点水潴留。对于正在观看的所有人来说，好消息是大约第一周过后，这些水就进入了我们的肌肉内部。所以现在我们扩大了肌肉的体积，有点像这里的气球，装满了水。经过一段时间后，水分现在进入了我们的肌肉。与瘪掉的气球或没有水分的肌肉相比，它要大得多。因为肌酸是具渗透性的，水喜欢跟着肌酸走。所以通过把它摄入肌肉中，肌肉就会变大很多。这是好事，因为膨胀的肌肉会刺激蛋白质合成，从而变得更大更强壮。

英文原文

>> Yep. Myth number two, creatine makes you retain water. So, this is really important and I think this is one of the main reasons females were really hesitant to take creatine. If you take too much too soon, it can lead to an increase in water retention. So, you've probably heard of the creatine loading phase. This is where supplement companies want you to take about 20 or 30 grams a day for about 5 or 7 days. That has been shown to increase water retention acutely. So maybe it'll reside there for about three to five days but after that when you go on a maintenance phase of about three to five grams a day uh that water retention goes away. So in the initial stages if done improperly or too much it can cause a little bit of water retention. The good news for everybody watching is after about the first week that water's inside our muscle. So now we're volumizing the size of our muscle sort of like a balloon here. It's full of water. Now after a while the water is now going into our muscle. It's a lot bigger compared to a deflated balloon or muscle that didn't have any water. So creatine is osmotic. Water likes to follow creatine. So by taking it into the muscle, it gets a lot bigger. And that's good because a swollen muscle stimulates protein synthesis to get bigger and stronger.

噢，真的吗？膨胀的肌肉能刺激蛋白质合成。

英文原文

>> Oh, really? A swollen muscle stimulates protein synthesis.

合成。是的。所以当有水分进入时，那是一件非常好的事情。肌酸能做到这一点，这也是它发挥作用的主要机制之一。

英文原文

>> Synthesis. Yeah. So when you have water coming in, that's a really good thing. And creatine does that. And that's one of the main mechanisms why it works.

那么这意味着什么？这是否意味着如果我的肌肉里有肌酸，我就更有可能增长肌肉？

英文原文

>> So what does that mean? Does that mean that if I have creatine in my muscle, I'm more likely to gain muscle?

这可能正是其中的因素，因为当你拥有或截留水分时，它会启动所有这些参与蛋白质合成的信号通路。而且最强有力的证据之一是，随着时间的推移，结合力量训练，肌酸能够增加去脂体重和局部肌肉厚度。

英文原文

>> That is potentially the the factor because when you're having or trapping water, it turns on all these signaling pathways that are involved in protein synthesis. And one of the biggest robust evidence is that creatine increases lean tissue mass and regional muscle thickness with weight training over time.

哇，好的。是的，因为很多人担心服用肌酸会长很多体重并出现浮肿。

英文原文

>> Oh wow. Okay. Yeah. Because a lot of people are concerned that they're going to put on lots of weight and be bloated with creatine.

这里有趣的是，如果你采用较小剂量的微量摄入，几乎没有任何影响。这可能会让人感到惊讶，但如果你做一项为期6周的肌酸摄入前后对比研究，体重只增加了0.86公斤。

英文原文

>> The interesting there is if you take smaller, more micro doing there's hardly any effect. And this might come surprising, but if you did a 6 week study pre and post after creatine, you only increase mass by86 kg.

噢，哇。

英文原文

>> Oh wow.

其中绝大部分是瘦体重。所以在一天结束时，你知道，一磅半并不算多。

英文原文

>> And the majority of that is lean mass. So at the end of the day, you know, a pound and a half is not a lot.

瘦体重。

英文原文

>> Lean mass.

瘦体重。是的。

英文原文

>> Lean mass. Yeah.

也就是

英文原文

>> Which is

当我们想到瘦体重时，大多数人会认为它是肌肉，但我们体内的瘦体重包括水分、结缔组织、器官以及骨骼肌。我们大约50%的瘦体重是肌肉。

英文原文

>> we think of lean mass, most people think of it as muscle, but lean mass in our body, that includes water, connective tissue, organs, as well as skeletal muscle. And about 50% of our lean mass is muscle.

好的。是的。

英文原文

>> Okay. Yeah.

太好了。

英文原文

>> It's great.

好。误区三：肌酸只适合男性。这完全是错误的。当你通览全部的证据，女性对肌酸补充剂的反应极其强劲。她们在力量、耐力和运动表现方面获得了显著的好处。她们的体脂还会减少一点。所以还有另一种观点，人们曾以为水潴留会导致脂肪量增加。我们现在做的一些荟萃分析表明，肌酸能够减少脂肪量。女性的瘦体重也会增加。而且我很高兴谈到了这个，因为根据我们实验室关于骨骼健康的研究，女性对肌酸与骨骼的反应非常积极，我们也可以讨论这一点。

误区四：天哪，真不敢相信你对我抛出了这个问题。肌酸会导致脱发。显然，看着我——我是一位多产的肌酸研究者，并且在过去大约二十五年里一直严格按习惯服用肌酸。人们看着我就会说：“看他那个样子，显然是肌酸导致的。”而我早在开始服用肌酸之前就已经秃顶了。这个误区源于几十年前对橄榄球运动员的一项研究，每天摄入约20到25克肌酸，持续7天，增加了一种叫做DHT的激素。它是睾酮的前体，不幸的是与毛囊脱落和变细有关联。但具有讽刺意味的是，当给这些年轻男性使用肌酸时，这种激素虽然上升了，但仍然在生物学正常范围内，并且当时根本没有对毛囊变细或脱落进行任何测定。更妙的是，就在几年前，他们决定对这个理论进行检验：年轻男性在约6到8周的训练中每天摄入5克，对于头发变细、毛囊没有任何不利影响。所以我的长相大概是由于其他原因造成的。因此这方面同样没有任何证据。

误区五：肌酸会导致肌肉痉挛。不，我认为这完全是被夸大了。当肌酸被摄入体内，水分会跟随它，这时你实际上是在为肌肉极度补充水分。导致肌肉痉挛的主要问题之一可能是肌肉脱水。有些人听说过钠、钾，这就是佳得乐被发明出来的原因。但如果说有什么作用的话，钠减少了肌肉痉挛并且高度补水。因此在更炎热的环境中，比如六月、七月、八月，肌酸将是你最好的朋友之一。

这就是那五个误区。我们刚才谈到了力量训练。这张非常奇特的图表是什么？它似乎表明肌酸有助于通过训练方案增加肌肉量。

英文原文

>> Okay. Okay, myth number three, creatine is only for men. Uh this is 100% false. When you go through the totality of all the evidence, uh females respond extremely robustly to creatine supplementation. They get profound benefits in strength, endurance, and performance. They lose a little bit of body fat. So, there's another idea that people thought water retention was causing an increase in in fat mass. We've done some meta analysis now showing that creatine reduces fat mass. Uh, females get an increase in lean mass as well. Uh, and I'm happy this one came up because from our lab with bone health, females do respond very favorably with creatine and bone. And we can talk about that as well. Myth number four. Oh, I can't believe you did this one to me. Creatine causes hair loss. So, obviously looking at me and uh I'm a prolific uh creatine researcher and taking creatine religiously for like the last two and a half decades. People would look at me and say, "Well, obviously looking at him, creatine caused this." And I was going bald before I started taking creatine. This myth came from a study in rugby players decades ago, uh, where creatine about 20 to 25 grams a day for 7 days, increase a hormone called DHT. It's a precursor for testosterone, which unfortunately has been linked to hair follicle loss and thinning. Uh but the ironic thing is when creatine was given to these young males the hormone went up but it was still within the biological range and no measure of hair follicle thinning or loss uh was done. The cool thing is just a few years ago they decided to put this uh uh theory to the test and 5 g in young males for about 6 to 8 weeks of training caused no uh detrimental effect uh from hair thinning foll so my appearance was probably based on something else. So there's no evidence to that as well. Myth number five, creatine causes muscle cramps. No, I think this is so overplayed. When creatine t is taken into the body and water will follow it, now you're super hydrating the muscle. So, one of the main issues with muscle cramps is it could be, you know, uh uh dehydration in the muscle. Some people have heard of sodium potassium. That's why Gatorade was invented. But if anything, sodium decreases muscle cramps and it super hydrates. So, in the hotter environments, June, July, August, creatine is going to be one of your best friends.

So those are the five myths. We talked there about weight training. What is this very curious graph? It seems to show that creatine helped gain muscle mass through a training regime.

噢，是的。这里实际上展示的是，当你补充肌酸时，你的训练容量实际上得到了提升。所以当你走进力量房时，你

英文原文

>> Oh yes. So this is actually showing now that uh when you take creatine supplementation, you're actually getting an improvement in training volume. So when you go in the weight room, you

看看你举起的负荷乘以次数再乘以组数。所以它实际上是上升的。嗯，然后当你不用时，显然，随着时间的推移它也会下降。所以，这里很棒的一点是，你获得运动表现提升的主要原因之一，在于肌酸似乎能提高训练容量。因此，很多人会说：“我吃了肌酸，现在我能完成的次数或组数增加了”，这随着时间的推移可能就会带来刺激。

英文原文

look at the load you're lifting by the reps by the sets. So it actually goes up. Um, and then when you don't, obviously, it would go down over time as well. So, the cool thing here is that one of the main reasons you get an enhancement in performance is that creatine seems to enhance training capacity. So, a lot of people say, I've taken creatine, now I got an increase in the number of reps or uh sets that I can perform that probably leads to a stimulation over time.

所以，这是一项为期8周的研究。

英文原文

>> So, this is a 8week study.

那是一项为期8周的研究，也是非常短期的。另外，你可以看到，当他们不摄入肌酸时，周数……嗯……下降了，而当他们开始摄入时，它也上升了。这就引出了另一个重要观点。很多人常常不会讨论到，当你摄入肌酸至少一个月后。人们会问：“嗯，如果我去度假，它在我的肌肉里能留存多久？如果我不能吃肌酸会怎样？”而在骨骼肌中，大约需要一个月的时间那些升高的水平才会回落下来。在脑部，我们还没有很多证据，但据推测大约需要5周到大约3个月的时间那些升高水平才会回落。

英文原文

>> That is an 8week study, very short term as well. Also, you can see that the number of weeks came uh down when they weren't taking creatine and then when they started to take it, it went up as well. And this leads to another important point. So, and it's often not talked about when you take creatine for at least a month. People say, "Well, how long does it stay in my muscles if I go on vacation? What if I can't take creatine?" And in skeletal muscle, it takes about a month for those elevated levels to come back down. In the brain, we don't have a lot of evidence, but it's speculated it takes about anywhere between five uh weeks to about three months for those elevations to come back down.

这实质上意味着，如果我摄入肌酸，我就能训练得更刻苦，

英文原文

>> And this essentially means that if I take creatine, I will be able to train harder,

更刻苦、或者更久、或者更频繁。所以，肌酸的作用之一，就是能让肌肉恢复得更快。这样你也许就能重新回到……嗯，你知道，如果一名运动员每天训练两次的话。嗯，所以这当中的任何一种机制似乎都是最合乎情理的机制之一。那么为什么这个图表中间会有一个大幅度下降呢？

英文原文

>> harder or longer or more frequent. So, one of the things with creatine, it allows the muscle to recover quicker. So, you might be able to get back to the uh you know, if an athletes training twice a day. Um, so either one of those seems to be one of the most plausible mechanisms. And why is there a big dip in the middle of this graph?

那个实际上展示的是受试者在训练期间，然后不摄入肌酸，接着随着时间推移又开始摄入的情况。

英文原文

>> So that is actually showing where the individuals would train and then without creatine and then take it over time as well.

哦，好的。所以他们……他们会停掉。

英文原文

>> Oh, okay. So they'd they'd stop.

这是一个排空然后再次摄入的过程。没错。

英文原文

>> It's a draining and then taking it again. Correct.

好的。所以他们开始摄入……

英文原文

>> Okay. So they start taking it

呃，在第4周时开始摄入，然后那就是水平升高的地方。

英文原文

>> uh taking it at at week four and then that's where the elevations go up.

哦。

英文原文

>> Oh

是的。所以这表明，当你摄入肌酸时，一切都会升高。如果你停止摄入，大约需要四周时间才会降下来。但是你会注意到，它回到了和安慰剂相同的水平。然后当他们再次摄入时，会产生反弹效应。所以我认为这对于那些受了伤、现在需要重新开始训练的人来说具有应用价值。如果你摄入肌酸，它可以加速康复进程。

英文原文

>> yeah. So it goes to show that when you have creatine everything is elevated. If you stop taking it, it takes about four weeks to come back down. But you'll notice that it was at the same level as a placebo. And then when they take it again, they get a rebound effect. So I think this has application for people who have injured themselves and they now need to go back and start training. If you take creatine, it can accelerate the rehabilitation program.

肌酸对肌肉量与功能的影响

嗯，我猜它之所以能做到这一点，是因为它让你的训练量增加了。没错。

英文原文

>> H and it does it I guess because it makes your training volume increase. Correct.

它能让你的肌肉量增长增加。

英文原文

>> It makes your muscle mass gain increase.

它可以增加肌肉量的增长。增幅并不大。这可能会让很多人感到有些意外。很多人摄入肌酸是为了让肌肉大幅增长。你的瘦体重会增加大约1.2到2公斤。但正如我之前所说，记住其中只有一半是骨骼肌。所以肌酸，是的，配合力量训练可以改善肌肉量，但它在改善肌肉表现方面有更扎实的证据。

英文原文

>> It can gain increase in muscle mass. It's not great. That's probably going to be a bit surprising to a lot of people. A lot of people take creatine for huge increases in muscle. You get an increase in lean mass by about 1.2 2 kg. But as I I said previously, remember only half of that is skeletal muscle. So creatine, yes, can with weight training improve muscle mass, but it has more robust evidence for muscle performance.

关于肌酸与肌肉量的联系，我们还需要了解其他什么吗？

英文原文

>> Is there anything else we need to know about creatine's link to muscle mass?

我认为很重要的一点是，它能减少一种被称为蛋白质分解的过程。所以这可能让肌肉保持其完整性或恢复得更快。呃，但总的来说，当你把肌酸与标准的抗阻训练计划结合起来时，你应该能预期获得比单纯抗阻训练更大的增长。毫无疑问。而且那是……那是跨越所有年龄段的，这一点非常重要。

英文原文

>> I think one of the big things is that it decreases something called protein breakdown. So that might allow the muscle to maintain its integrity or recover quicker. Uh but overall when you combine creatine with a standard weight training program you should expect a greater increase than weight training alone. Absolutely. And that is that's across all ages which is really important.

好的。那么你在你自己的实验室里做的那些研究是怎样的？它们的范围有多广泛，你做了多少项？

英文原文

>> Okay. And the studies you've done in your own lab what are those? How wide varing are those and how many have you done?

我们做过，噢天哪，我们在我们实验室里至少做过30到40项研究。单是在肌酸这一领域我就发表了120多篇论文。哇。有趣的是，从年轻人到中年人再到老年人，我们都看到了一个非常普遍的主题：结合力量训练，大约5克或更多的肌酸——呃，我们通常用的剂量稍微多一点——似乎对肌肉量、肌肉力量以及运动表现都有有益的影响。毫无疑问。

英文原文

>> We've oh god we've done at least 30 to 40 studies um in our lab. I've published over 120 papers just on creatine alone. Wow. And the interesting thing is that from young individuals to middle age to older adults, we see a very common uh theme that combined with weight training uh creatine about 5 g or more uh we use typically a little bit more seems to have uh beneficial effects on muscle mass uh muscle strength as well as performance. Absolutely.

你能给我展示一下5克看起来是多少吗？

英文原文

>> Can you show me what 5 g looks like?

当然可以。这就是标准的5克剂量，

英文原文

>> Absolutely. So this would be a standard 5 g dose

实际上就是一勺，

英文原文

>> which is one scoop really

一勺。不过请记住，那也可以在肉类或海鲜中获取，但你需要吃非常大的量。是的。

英文原文

>> one scoop. Now, keep in mind that can be found in in meat or seafood, but you're going to require a lot. Yeah.

好的。所以5克就是一勺。

英文原文

>> Okay. So, 5 g is one scoop.

一勺。

英文原文

>> One scoop.

而且你的意思是，我们不一定需要去做健美运动员会做的那种冲击期……

英文原文

>> And you're saying we don't necessarily need to do this loading phase that bodybuilders would

没错。冲击期是让肌肉达到饱和的最快方式。虽然那非常有益，但那需要四勺。所以四勺是每天的冲击期用量，它非常有效，但问题是它是否会引起一些胃肠道不良刺激之类的情况，传闻中人们有这样的报告；不过从肌肉的角度来看，很多人会选择每天仅从5克开始，而且那也是非常有益的。

英文原文

>> correct. So, the loading phase is the most rapid way to saturate your muscles. Now, that's very beneficial, but that would be four scoops. So four scoops is a loading phase per day and it's very effective but the issue is can it cause some adverse GI tract irritation things like that's where anidoli people report that but a lot of people from a muscle perspective will start with just five grams a day and that's very beneficial

那么在每天5克的剂量下，我能获得什么益处呢？

英文原文

>> and at five grams a day what benefits am I getting

5克……噢，从骨骼肌的角度来看，你能获得极大的一整套益处，所以你肯定能获得瘦组织质量或肌肉维度的增加，呃，再次强调还有肌肉表现、肌肉力量、爆发力和耐力；而另一个从未得到大量报道、但本应被重视的益处是功能、功能活动能力，比如老年人从坐到站。呃，这在离开马桶、下床、下车等场景中都有实际应用。所以，随着年龄的增长，我们正在丧失肌肉力量和表现以及身体功能性，而肌酸结合力量训练似乎在这方面起到了拯救的作用。

英文原文

>> five oh across from a skeletal muscle perspective you get a whole plethora so you definitely get an increase in lean tissue mass or muscle size uh and then again muscle performance uh muscle strength power and endurance and the other one that never gets a lot of press which should is function functional ability, an older adult to sit to stand. Uh, this has applications getting off the toilet, out of the bed, out of a car. So, as we get older, we're losing muscle strength and performance as well as functionality, and creatine and weight training seems to come to the rescue there.

有没有什么人不应该摄入肌酸？

英文原文

>> And is there anyone that shouldn't take creatine,

你知道吗？我找不出有任何人是不能或者不应该服用的。它的安全性极其出色。如果他们本身有既往疾病，他们肯定需要咨询医生。呃，除此之外，我没看到任何健康个体不能或不应该摄入肌酸的理由。

英文原文

>> you know? I can't find anybody that can't or shouldn't. The safety profile is exceptional. If they have pre-existing medical conditions, they definitely need to speak to their doctor. Uh besides that, I'm not seeing any reason a healthy individual can't take or shouldn't take creatine

孕妇呢？

英文原文

>> and pregnant women.

这很有意思。呃，我的同事，澳大利亚的Stacy Eller博士现在终于开始在孕期、肌酸进入母乳、进入胎儿方面进行人体试验了。呃，所以这仍处于起步阶段。目前尚无定论，但就目前现状而言，它似乎相对安全且耐受性良好。

英文原文

>> So that's an interesting uh colleague of mine, Dr. Stacy Eller of Australia is now finally looking at human uh trials with pregnancy uh going into breast milk into uh the fetus. So uh it's still in its infancy. The jury is still out, but as it currently stands, it seems to be relatively safe and well tolerated.

肌酸的种类与品质认证

好的。所以并不是所有肌酸都是一样的，

英文原文

>> Okay. So not all creatine is made the same,

对吧？没错。

英文原文

>> right? Correct.

有很多不同类型的肌酸。人们……有些人会吃肌酸软糖。嗯，我是说我这里就有几种不同类型的肌酸。一水肌酸、盐酸肌酸。

英文原文

>> There's lots of different types of creatine. People Some people take creatine gummies. Um, I mean I have some different types of creatine here. Creatine monohydrate, creatine hydrochlorate.

好的。

英文原文

>> Okay.

我记得几个月前在货架上看的时候，看到了大概五六种不同类型的肌酸。

英文原文

>> I remember looking when I was in a shelf a couple of months ago and seeing like five or six different types of creatine.

嗯，最理想的肌酸类型是什么，为什么？

英文原文

>> Um, what is the the optimal type of creatine to take and why?

毫无疑问是一水肌酸。

英文原文

>> So, by far creatine monohydrate

这与所有新营销出来的形式背道而驰。一水肌酸就是简单地将肌酸与一个水分子结合。当你把它摄入体内时，水分子会溶解。它与肝脏和大脑中产生的物质完全相同。你所听到的关于肌酸安全性和有效性的所有证据，全部都是基于从1832年延续下来的、老旧枯燥的一水肌酸。市场上出现了一些新的肌酸形式，例如盐酸盐，它确实有一些证据支持。还有很多其他形式，但所有这些市场形式唯一的不足之处，就是从未被证明比一水肌酸更安全或更有效。对于你的观众来说，另一件重要的事情是，确保标签上写有Creapure或某种形式的一水肌酸，并且它还经过了第三方检测。

英文原文

>> and that goes against all the new marketing forms. So, creatine monohydrate is simply creatine linked to one water molecule. When you take it into the body, the water molecule dissolves. is identical to uh what's being produced in the liver and the brain. All the evidence that you ever hear about the safety and efficacy of creatine is based on the old boring from 1832 creatine monohydrate. There's new market forms of creatine such as hydrochloride which does have evidence behind it. There's many other forms, but the only downfall with all these market forms is it's never been shown to be safer or more effective than creatine monohydrate. The other big thing for your viewers is make sure it has crea pure or some form of creatine monohydrate on uh the label and then and that it's also third party tested.

Creapure。

英文原文

>> Create pure.

Creapure来自德国。它拥有最高标准的资质认定和审查标准，然后是NSF认证或其他第三方认证。所以这三点是我个人会去寻找的。类型选一水肌酸、Creapure，然后有NSF认证或第三方认证。

英文原文

>> Creapure is from Germany. It has the highest um standard of of qualification and um scrutiny and then NSF certified or another third party certified. So those are the three things that I personally would look for. Monohydrate, creure is the type and then NSF certified or third party certification

就是底部的那个小标志。

英文原文

>> which is that little logo at the bottom.

就是底部的这个小标志。没错。那是什么意思呢？NSF就是美国国家卫生基金会（National Sanitation Foundation）。它是一个第三方机构，会独立提取补剂，然后进行第三方检测，随后你会获得一份分析证书，以确保其中没有像铅或砷之类的污染物。所以对于正在观看的消费者来说，去商店选购时这绝对是需要注意的事项。

英文原文

>> That little logo here at the bottom. That's right. What does that mean? So NSF is the National Sanitation Foundation. It's a third party organization that will independently take the the supplement and then third party test it and then you get a certificate of analysis to make so there there's no contaminants like lead or arsenic or things like that. So that's something for the consumers watching to definitely be aware of when you go to uh the store.

我们还有这个……呃，东西

英文原文

>> And we've got this uh thing

就在我们面前。这就是剂量的困境。

英文原文

here in front of us. This is the dosing dilemma.

嗯，我们刚才聊了肌肉。

英文原文

>> Um we talked about muscle there.

肌肉这块我们聊完了吗，还是还有别的要讲？

英文原文

>> Have we checked muscle off or is there anything else to cover?

差不多了。那么，你觉得骨骼肌的最佳摄入量是多少勺？

英文原文

>> No. So, how many scoops do you think is optimal for skeletal muscle?

噢，呃，骨骼肌啊。

英文原文

>> Oh, uh, skeletal muscle.

对，你的二头肌、三头肌，你知道的，阿诺德·施瓦辛格那种。

英文原文

>> Yeah. Your bicep, your tricep, you know, Arnold Schwarzenegger.

5，5克。

英文原文

>> Five. Five grams.

5克。所以那只要一小勺。

英文原文

>> Five grams. So, that's only going to be one little scoop.

好的。

英文原文

>> Okay.

好。这大概是非常可行的方案。而且你说得对。在人生的各个年龄段，5克都被证实是有效的。但这有一点需要注意。如果你年龄超过50岁，也许你会想多吃一点点，因为随着我们变老，小腿里的肌酸更容易受损，因此你可能会需要更多一点。

英文原文

>> Okay. That's probably very viable. And you're correct. Across the lifespan, five grams has been shown to be effective. But here's a little bit of caveat. If you're over the age of 50, maybe you want to have a little bit more because as we get older, the creatine in our lower legs is more jeopardized and therefore you might need a bit more.

好的。

英文原文

>> Okay.

好的。这是在没有冲击期的情况下。所以这是指如果你只想每天吃一点点。

英文原文

>> Okay. This is without the loading phase. So this is if you just want to take a little bit per day

那必须每天坚持吃吗？

英文原文

>> and do you have to take it consistently?

问得好。理想情况下是的，有证据表明你可以只在训练日服用，但我们还没聊到大脑。而我认为你应当每天都吃的原因是，它每天都倾向于进入其他组织。

英文原文

>> Good question. So ideally, yes, there is evidence that you can just take it on the training days, but we haven't talked about the brain yet. And the reason why I think you should take it every day is it likes to go to other tissues on a daily basis.

所以那是大概7克。是多少？

英文原文

>> So that's about seven grams. How much?

那大概是7到8克。对于被证实能有效增加肌肉量来说，那似乎是一个非常安全且可行的剂量。

英文原文

>> That's about seven or eight grams. And that seems to be very safe and viable uh dose to be shown to be effective for improving muscle mass.

好的。

英文原文

>> Okay.

还有提升表现。

英文原文

>> And performance.

我……我有时候多吃一点肌酸确实会遇到一个问题，就是我觉得……

英文原文

>> I I do have um an issue sometimes when I take a little bit more creatine which is I feel

我不会说头重脚轻，但几乎会有点头晕。

英文原文

>> I wouldn't say laded but I get a little bit dizzy almost.

完全是这样。

英文原文

>> 100%.

那是怎么回事？

英文原文

>> What is that?

这背后是有机制的。肌酸是体内最大的甲基清除剂，不跟你的观众聊太枯燥的话，甲基是用于一切生理过程的。它们也被用来合成一种叫肾上腺素的物质以及我们的神经递质。就是那些让我们兴奋起来的东西。所以当你摄入过多肌酸时，通常是在空腹或脱水状态下，体内就会省下甲基供其他用途，因为你摄入了这么多，然后它就会想我能去哪儿？由于现在肌酸是通过补充剂摄入的，这些甲基就能在体内空出来去别处发挥作用，而且它们倾向于合成肾上腺素，这就是为什么你会有种更有干劲、更有活力的感觉。

英文原文

>> So there is a mechanism. So creatine is the biggest methyl scavenger in the body and without boring your viewers but methyl groups are used for everything. They're also used to synthesize something called adrenaline and our neurotransmitters. You know the things that we get excited about. So when you take in too much creatine typically on an empty stomach or in a dehydrated state that will spare methyl groups in the body to be used because you're taking so much in and then it says where can I go? So since creatine is now being taken into a supplement, these methyl groups are available in your body to go elsewhere to do work and they like to synthesize adrenaline and that's why you feel more uh um energetic so to speak.

当你讲合成肾上腺素时，是什么意思？

英文原文

>> When you say synthesize adrenaline, what does that mean?

是的，那意味着你在制造更多名为肾上腺素的激素，也就是你听说的战斗或逃跑反应，或者你紧张之类的，它会让你更多地处于那种状态。所以那就是为什么有时候你会觉得有点心慌抖动或有类似感觉。

英文原文

>> Yeah, that means you're creating more of the hormone called epinephrine and that you know you hear about fight or flight or you're nervous or whichever it is, it gives you a little bit more of that. So that's why sometimes you feel a little bit jittery or things like that.

是的。有时候如果我吃太多，也会觉得有点恶心不适。

英文原文

>> Yeah. Sometimes I can feel a little bit sick as well if I do too much.

没错。所以这就是基于这一点我最近特别感兴趣的新领域，也就是微量分次摄入。我们现在开始看到一些证据，表明如果你全天多次摄入较小的量，它没有任何不良反应。真要说有什么的话，它似乎耐受性还会更好一点。嗯，所以你可以在早上吃几克，晚上吃几克，怎样都行。我觉得有一种极好的服用方法从来没有被报道过，那就是我在训练期间往水壶里放5克。嗯。

英文原文

>> Yeah. And so that's where it's sort of the new area of interest for me is this micro doing based on that. So we're starting to see some evidence now that if you take smaller amounts all throughout the day, it does not have any adverse effects. If anything, it seems to be a little bit more tolerable. Um so you could take a few grams in the morning, a few grams in the evening or whichever. I think one of the best uh ways to take it that never gets any press is I put five grams in my water bottle during my workout. Mhm.

这样我在做举重或有氧运动时就会摄入一点点肌酸，然后我早上也会摄入一点点。所以我每天至少吃大概10克。其他人会吃得更多或更少，但这只是我自己摄入它的方式。对。

英文原文

>> And so now I'm consuming a little bit of creatine as I do my weight liifting or cardio and then I'll consume a little bit in the morning as well. So I take about 10 grams a day at minimum on on a daily basis. Other people will take more or less but that's just how I get it in. Yeah.

我发现如果我确实早上吃一点，之后再吃一点，感觉就好得多。

英文原文

>> I find that if I do take a little bit in the morning and then a little bit later it's much better.

完全正确。

英文原文

>> 100%

也不会有任何奇怪的感觉。

英文原文

>> into I don't get any weird feelings.

没错。而且这在个体之间似乎更稳定、更受欢迎，因为如果你容易出现体重增加、水潴留或胃肠道刺激等波动，这些现象显然都会消失。而且天哪，在我的实验室里，我们已经评估了超过一千名个体，这似乎是一个非常可行的方法。

这东西没什么味道，对吧？

英文原文

>> That's correct. And uh it seems to be more consistent and appreciated for individuals because if you do or are susceptible to any fluctuations in weight gain, water retention or GI tract irritation, those seem to to definitely go away. And we've god, we've assessed over a thousand individuals in my lab and that seems to be a very viable approach.

Not a lot of taste to it, is there?

味道确实不太好喝。

英文原文

>> It's not the best tasting.

非常清淡，非常乏味。嗯，但有些公司正试图让它更有风味，诸如此类的。肌酸很酷的一点在于，你可以把它放进任何东西里。你可以把它放进酸奶、果汁，随你怎么弄。你现在也可以放进咖啡里。关于咖啡因的剂量有一点点争议。我认为只要低于350毫克都是没问题的，而且大部分标准咖啡或茶都是这个范围。所以，只要能让你坚持下去的方式，就是极好的方法。是的。

英文原文

>> It's very bland, very boring. Um but there's other companies trying to make it more flavorful, things like that. The cool thing is with uh creatine, you can put it in anything. You can put it in yogurt, uh, uh, a juice, whichever it is. You can now put it in coffee. There's a little bit of controversy over the dose of caffeine. I think anywhere lower than 350 milligrams is fine, and that's going to be most standard uh, coffees or teas as well. So, whichever allows you to become consistent is is a great way to do it. Yeah,

下面应该正好有一个按钮，如果上面显示已订阅，那说明你已经订阅了。如果上面写着订阅者，那就意味着你还没有订阅。如果你还没订阅，能否帮我们一个忙，点击那个按钮？这对节目的帮助超乎你的想象。而且根据算法，你是观看我们节目的人，但你还没有点击那个按钮。非常感谢。

英文原文

>> there should be a button just down below here, and if it says subscribed, you're already subscribed. If it says subscriber, that means you're not yet. And if you're not subscribed, please could you do us a favor and hit that button? It helps the show more than you know. And according to the algorithm, you're someone that watches our show, but you haven't yet hit that button. Thank you so much.

骨骼健康与肌酸剂量

好，聊聊骨骼。告诉我关于骨骼我需要了解什么。

英文原文

>> Okay, so bone. Tell me what I need to know about bone.

现在我们聊完了肌肉。你觉得对于骨骼这里需要多少？

英文原文

>> So now we talked about muscle. How many do you think for the skeleton here?

嗯，一样吧。

英文原文

>> Um, the same.

好的，7克。

英文原文

>> Okay, seven.

遗憾的是，以往被证实对骨骼有益处的最低剂量是8克，一直到12克。所以我们现在刚开始就已经陷入剂量困境了。肌肉和骨骼之间存在一点脱节。3到5克对肌肉似乎非常好。稍微多一点也可以，但骨骼需要稍多一些。这主要基于我们实验室的一些成果，我们在其中证实了每天配合锻炼服用约8到12克——而且锻炼至关重要。如果不锻炼，从来没有任何一项研究显示出骨骼获益。但如果你进行举重训练，在绝经后女性身上发现的一个非常酷的现象是，肌酸似乎能减缓髋部区域骨矿物质密度的流失速度。所以它并没有增加骨密度，但减少了骨密度的流失。而且它似乎还把骨骼的结构维持或改善得稍好一些。因此这有着深远的益处，尤其是随着我们变老。如果那些服用肌酸的人摔倒，也许他们就不会髋骨骨折。正如我们双方所知，如果你髋骨骨折，你将面临长期护理，或者至少要有6个月无法活动。因此，肌酸确实对骨骼有一些好处。虽然不是非常显著，它们无法改善骨密度，所以它不会是骨质疏松的疗法，但确实有一定作用，特别是如果你易患骨质疏松或骨质减少。

英文原文

>> Unfortunately, the lowest dose ever been shown to have bone benefits is 8 g all the way up to 12. So now we're in a dosing dilemma already. We just started. We have a little bit disconnect between muscle and bone. 3 to 5 gram seems to be really good for muscle. A little bit more is fine, but bone needs to be a little bit more. And that's primarily based on some of our work from our lab where we've shown that about 8 to 12 grams a day with exercise and that's crucial. If you do not exercise, there's never been a study ever uh shown to have bone benefits. But if you do perform weightlifting, one of the very cool things in post-menopausal females is that creatine seemed to reduce the rate of bone mineral density loss around the hip region. So it didn't increase bone density, but it decrease bone density loss. And it also seemed to maintain or improve the structure of the bone a little bit more. So that has profound beneficial effects, especially as we get older. If those individuals on creatine were to fall, maybe they might not fracture their hip. And as we both know, if you fracture your hip, you're going to be placed in long-term care or you're going to be inactive for at least 6 months. So, creatine has some bone benefits. They're not great. They don't improve bone density. So, they're not going to be an osteoprotic cure, but there is something there, especially if you're prone to uh osteoporosis or osteopenia.

那么那里阻止骨流失的机制是什么？

英文原文

>> And what's the mechanism there that's stopping bone loss?

是的，这非常有趣。如果你了解24小时周期的话，肌酸在某种程度上会刺激这些成骨细胞，让它们变得更有活力。就像超级马里奥，最初的任天堂游戏里，当他拿到蘑菇时，他就充满了活力。肌酸也是这样。而另一方面，肌酸似乎会减少破骨细胞或骨吸收分解细胞。所以通过一种协同机制，它似乎能让这种代谢转换进行得稍微好一些，促使骨骼维持其结构。这与某人为了维持骨骼健康而服用的双膦酸盐非常相似。

英文原文

>> Yeah, it's very interesting. So, if you understand a 24-hour cycle that creatine sort of stimulates these bone building cells to become more energized. Think of Super Mario, the original Nintendo when he got the mushroom, he became energized. Creatine does that as well. And then on the flip side, creatine seems to decrease uh the osteoclass or bone breakdown cells. So by a synergistic uh mechanism, it seems to cause this turnover to go a little bit better causing the bone to maintain its structure. It's very similar to a bisphosphinate that someone would be taking to maintain their bone health.

双膦酸盐。

英文原文

>> A bisphosphinate.

是的。那是很多有骨流失倾向的人会服用的药物。呃，显然肌酸不是药物，但它具有其中一些相似的特性。

英文原文

>> Yeah. It's a drug that a lot of individuals will take if they're prone to bone loss. Uh, obviously creatine is not a drug, but it has some of those similar properties.

那么，关于肌肉，我需要摄入大约7或8克来获得那些益处。而对于骨骼，还要稍微多一点。

英文原文

>> So, we've got muscle. I need to take about seven or eight grams to get those benefits. With bone, it's a little bit more.

稍微多一点。

英文原文

>> A little bit more.

你的意思不是额外再加吧。

英文原文

>> You don't mean additionally.

不，是总量。所以，现在这就是我们陷入日常剂量困境的地方了。我们从肌肉的3到5克或稍多一点走过来。骨骼也许是8到10克或稍多一点。那么，针对大脑你觉得是多少？最热门的话题。

英文原文

>> No, in in total. So, now this is where we get into the daily dosing dilemma. We've gone from 3 to 5 g or a little bit more for muscle. Bone is maybe 8 to 10 or a little bit more. So, what do you think on the brain? The hottest topic.

10克。

英文原文

>> 10.

10克。好的。那么也就是两勺。

英文原文

>> 10. Okay. So, that would be, you know, two scoops.

我只是假设这个数值是递增的。

英文原文

>> I'm just assuming this increases.

是的。不过这里有趣的事情在于，大脑会自然产生它自己的肌酸，非常类似于肝脏。所以既然大脑实际上在自己制造肌酸，它每天可能不需要那么多，甚至根本不需要。那么显而易见大脑在这里

英文原文

>> Yeah. So the interesting thing here is that the brain will naturally make its own creatine very similar to the liver. So since the brain is actually making its own creatine, it may not require as much or any on a daily basis. So here's the brain obviously

而且在不同区域中，肌酸都在被合成并贯穿使用。所以这个器官大约有2公斤重，但在静息状态下却消耗了我们日常能量的20%。大家可以想想这一点，我们从食物中摄入或使用的能量里，有20%都被大脑消耗掉了。但如果你处于压力之下呢？睡眠剥夺。比如你的狗半夜叫你起来去尿尿，然后你就再也睡不着了。呃，大学生临时抱佛脚突击期中考试。嗯，现在各个国家，看看世界杯，他们都得熬夜承受压力，你知道的，不同的时区。突然之间，原本健康的大脑就变成了一个承受代谢压力的大脑。所以你猜的平均大概10克是没问题的，因为在没有压力的一天里，大脑自然产生的量是足够的，而且它是健康的。但现在我们进入了一个更困难的问题：那些代谢应激源呢？再次强调，大脑中的所有神经元都在被使用。那么，如果是睡眠剥夺呢？

英文原文

and

different

regions

creatine

being

synthesized

and

being

used

all

throughout.

this

organ

about

but

uses

20%

our

daily

energy

rest.

just

think

about

that.

20%

the

amount

energy

we're

consuming

from

food

using

being

used

the

brain.

But

what

you're

stressed?

Sleep

deprivation.

Your

dog

got

you

the

middle

the

night

pee

and

you

couldn't

fall

back

sleep.

university

students

cramming

for

midterm.

now

all

the

countries

look

the

World

Cup,

they're

going to

stress,

you

know,

different

time

zones.

Then

all

sudden

the

healthy

brain

becomes

metabolically

stressed

brain.

your

guess

about

grams

average

fine

because

the

brain

nonstress

day

naturally

making

enough

and

it's

healthy.

But

now

get

into

difficult

what

about

those

metabolic

stressors?

again

all

the

neurons

the

brain

are

being

used.

what

about

sleep

deprivation?

10克

英文原文

>> 10

针对睡眠剥夺的情况。

英文原文

>> for

sleep

deprived.

你……

英文原文

>> You

你上一次连续睡足10个小时是什么时候？

英文原文

>> when

was

the

last

time

you

slept

straight

hours?

有好一阵子了。连你都要在这里停顿一下，这确实挺久了。你知道的，这挺令人担忧的，因为你在想：“我上一次真正睡个好觉是什么时候？”

英文原文

>> It's

been

while.

It's

been

while

for

even

you

pause

there.

You

know,

that's

alarming

because

you're

thinking,

"When

was

the

last

time

got

really

good

night's

sleep?"

嗯。

英文原文

>> Mhm.

如果你连续24小时不睡呢？

英文原文

>> What

you

were

for

hours?

天哪。

英文原文

>> Gosh.

一名急诊室医生、跨越不同的时区旅行，所有这些情况都会产生影响。

英文原文

>> An

doctor

traveling

different

time

zones,

all

these

come

into

play.

是的。

英文原文

>> Yeah.

记住，在健康的大脑中，你知道的，睡眠充足，呃，正常情况下大脑自身制造的实际上就足够了。但当你处于压力之下时，夜班工人，呃，军用飞行员，急诊室医生，不管是谁，在那些情况下，大脑就开始依赖外源补充了。

英文原文

>> Remember

healthy

brain,

you

know,

adequate

sleep,

prop

the

brain

actually

making

enough.

But

when

you're

stressed,

night

shift

workers,

uh,

military

pilots,

doctors,

whichever

is,

that's

where

the

brain

starts

rely

supplementation.

压力状态下的剂量与脑部研究

所以，对大脑来说不幸的是，肌酸确实很难穿透血脑屏障。但如果它穿透过去了，现在你可能需要更长的时间或更高的剂量。那么，对于睡眠剥夺的人呢？

英文原文

So,

unfortunately

for

the

brain,

creatine

really

struggles

get

through

the

bloodb

brain

barrier.

But

does,

now

you

might

need

longer

higher

dosages.

So,

what

about

sleep

deprived?

我完全不知道。

英文原文

>> I

have

idea.

好吧，假设这里有5克，这里有10克。你觉得呢？

英文原文

>> Okay,

let's

say

there's

five,

there's

What

you

think?

会更多，对吧？

英文原文

>> It's

going

more,

isn't

it?

会多得多。这是15克。有几项研究显示出了一些益处。现在，我们加到20克。还记得那个负荷期吗？

英文原文

>> It's

going

lot

more.

Here's

Couple

studies

showed

some

benefits.

Now,

let's

Remember

that

phase?

目前采用脑部MRI的最佳综合研究表明，大约20克在急性情况下似乎能产生一些效果。

英文原文

>> The

best

overall

studies

currently

right

now

that

use

MRI

for

the

brain

have

showed

about

grams

seems

have

some

effect

acutely.

但去年德国进行的两项研究甚至显示了这一点。这里是25克，这里是30克。

去年做过一项经典研究，他们给一组自愿接受21小时睡眠剥夺的年轻受试者服用了30克。那个剂量的肌酸增加了，呃，大脑中的肌酸水平，并且抵消了部分负面影响。记住，那是针对21小时睡眠剥夺的急性发作。他们随后做了一项研究，把剂量降到了大约，呃，0.2克或者说大约14克，它就没有产生同样的效果。

英文原文

But

the

two

studies

last

year

out

Germany

even

showed

this.

There's

And

here's

classic

study

was

done

last

year

when

they

gave

grams

group

young

individuals

who

volunteered

sleepd

deprived

for

hours.

And

that

level

creatine

increased

creatine

levels

the

brain

and

offset

some

the

negative

effects.

Remember

that

was

acute

episode

hours

sleep

deprivation.

They've

done

subsequent

study

going

down

about

0.2

grams

about

grams.

didn't

have

the

same

effect.

所以请记住，健康的大脑很可能不需要任何肌酸，但受压的大脑很可能需要。而且压力越大，似乎就越需要更高的剂量。大脑有很多细微之处。显然，我们刚才展示了不同的区域，关于这些区域我们并没有很多信息，但总的来说，20克似乎是最可行的剂量。当大脑承受压力时，我们基本上需要开始倒出相当多的量。因此，当你从这个区域往上看，健康的大脑很可能无法从任何类型的补充中获益，因为它是自产自足的。但是在这些区域，当你承受压力时，它很可能会获益。这里的细微之处，或者说它之所以变得如此受欢迎的原因，我认为是大多数人都处于受压的环境中。

而且如果他们没有通过饮食和/或补充剂获得足够的肌酸，这就是为什么会突然爆发出一股“让我们多吃点以兼顾所有需求”的热潮。所以我每天至少吃10克，以确保满足肌肉需求，对吧？这基本上也兼顾了骨骼。而且我很确定随着时间的推移，10克在很大程度上也能应对压力。现在，因为我今天刚飞过了不同的时区，根据这一点，我急性期服用20到25克。然后当我回到没有压力的环境、回到加拿大时，我会恢复到我平时的10克。所以，我把10克的剂量或者再多一点点，看作是一种类似于安全网的东西。如果你只吃3到5克，你肯定会获得肌肉方面的益处。你最终会获得大脑方面的益处吗？有一点点可能性，但多吃一点点——而且记住，对你的观众来说很酷的一点是，我们谈论的不是蛋白质。如果我们谈论的是蛋白质，整个摄入量会达到几百克。我们谈论的只有大约20克。而且这可能只需要在急性期进行。你知道的，当你真正经历代谢压力时，看看大学生，五门期末考试，一周几乎没怎么睡觉。这就是它能派上用场的地方。我看看空乘人员或飞行员。他们从加拿大飞到欧洲，然后再回家，他们的昼夜节律完全被打乱了。所以我想到了所有这些场景。让我感到惊讶的一个场景是，我看了一场时代巡回演唱会，你知道的，金钱买不来昼夜节律。所以尽管泰勒·斯威夫特拥有那么多，但她在9万到10万人面前奔跑表演3个小时，这让我惊叹不已，而当你看到她时，他们完全筋疲力尽了。他们结束了演唱会，大脑处于极度耗竭状态。在这种情况下，这就可能起到提升表现的作用。然后你想想，呃，名人，你想想，呃，呃，运动员，这些很多高压的场合，比如想象一下身处世界杯决赛。那种压力，那种脑力消耗，这就是肌酸似乎能派上用场的地方。这其中有很多细微之处。嗯，我们仍然有很多不了解的地方。所以我认为对大家来说，最重要的结论是，如果你正经历压力期，多吃一点点是可以的。呃，我们不知道有任何不良反应。我们认为不存在不良反应。嗯，但话又说回来，如果你只是为了肌肉、骨骼和大脑补充肌酸，你很可能就把所有这些需求都兼顾到了。

英文原文

>> So

remember,

healthy

brain

likely

doesn't

need

any

creatine,

but

stressed

brain

likely

does.

And

the

stressed

is,

the

higher

the

dose

seems

come

into

play.

There's

lot

nuances

with

the

brain.

Obviously,

just

show

different

regions,

which

don't

have

lot

information,

but

overall,

seems

that

gram

seems

the

most

viable

dose.

When

the

brain

stressed,

basically

need

start

dumping

out

quite

bit

more.

when

you

get

from

this

area

on,

the

brain

healthy

likely

doesn't

benefit

from

any

type

supplementation

cuz

it's

making

its

own.

But

these

areas

when

you're

stressed,

likely

does.

The

area

nuance

why

it's

become

popular

think

most

people

fall

into

the

stressed

environment.

And

they're

not

getting

enough

creatine

through

their

diet

and

supplementation,

that's

why

this

big

explosion

let's

take

sort

check

off

all

the

boxes.

take

grams

day

minimum

check

off

muscle,

right?

That

checks

off

bone

for

the

most

part.

And

I'm

pretty

sure

over

time

grams

would

the

most

part

for

stress.

Now,

since

just

flown

different

time

zones

today,

I'm

taking

grams

based

this

acutely.

And

then

when

back

non-stressed

environment

back

Canada,

I'll

back

regular

So,

look

the

dose

little

bit

kind

being

safety

net.

you're

only

taking

three

five,

you

definitely

will

get

muscle

benefits.

Will

you

eventually

get

brain

benefits?

There's

small

chance,

but

taking

little

bit

more,

and

remember

the

cool

thing

for

your

viewers,

we're

not

talking

about

protein.

were

talking

about

protein,

the

entire

thing

would

hundreds

grams.

We're

only

talking

about

maybe

grams.

And

that

may

only

need

done

acutely.

You

know,

when

you're

really

going

through

metabolic

stress,

look

university

students,

five

final

exams,

hardly

any

sleep

for

week.

This

where

this

would

come

into

play.

look

flight

attendants

pilots.

They'll

fly

from

Canada

Europe

and

then

they

back

home.

their

circadium

rhythms

are

all

over

the

place.

think

all

these

scenarios.

The

area

that

was

surprised

watched

one

the

episodes

the

Aerys

tour

and

you

know

money

can't

stop

circadian

rhythm.

much

Taylor

Swift

would

have

was

marveled

hours

performance

100,000

people

all

her

running

around

and

then

when

you

see

her

they're

totally

gassed.

They

finish

the

concert

they're

totally

mentally

exhausted.

That

situation

where

this

could

come

into

enhanced

performance.

Then

you

think

celebrities,

you

think

athletes,

these

lot

high

pressure

things

imagine

being

the

World

Cup

final.

The

pressure,

the

mental

capacity,

that's

where

creatine

seems

come

into

play.

There's

lot

nuances.

still

don't

know

lot.

think

the

big

takehome

for

people

that

you're

going

through

periods

stress,

little

bit

okay.

don't

know

any

adverse

effects.

don't

think

there

are

any.

Um,

but

again,

you're

just

taking

creatine

for

muscle,

bone,

and

the

brain,

you're

likely

going

checking

off

all

those

boxes.

当我们在这一端开始获得大脑方面的益处时，

英文原文

>> And

when

start

getting

the

brain

benefits

this

end,

研究中记录的那些大脑益处具体是什么？是我会感觉自己像睡过觉一样，还是某种更偏内在的改变？

英文原文

>> what

are

those

brain

benefits

that

were

recorded

the

studies?

I'm

going

feel

slept

something

internal?

你很可能感觉不到任何异样。

英文原文

>> You

likely

won't

feel

anything.

啊，好吧。

英文原文

>> Ah,

okay.

然而，当你第二天面对各项任务时——比如说，你熬了一整夜，你服用了高剂量的肌酸，然后你得去考期终或期中考试，或者你记不起来东西。正是那些时候，当你的记忆力以及做谜题或基本任务时，或者做一个斯特鲁普测试（Stroop test）时？

英文原文

>> However,

when

you

get

tasks

the

day,

for

example,

you're

all

night,

you

take

high

dose

creatine,

then

you

have

write

the

final

the

midterm

you

can't

remember.

It's

those

things

when

your

memory

and

doing

puzzles

basic

tasks

what

about

stroke

test?

斯特鲁普测试与认知表现

什么是斯特鲁普测试？

英文原文

>> What's

strip

test?

所以，我要让你来做这个。我先提前道个歉。

英文原文

>> So,

I'm

going

get

you

this.

apologize

advance.

这是你能做的最让人疲惫的事情之一，而且它是证明肌酸背后功效的最扎实的研究之一。所以，我只是单纯想让你做的是，你可以看到这里有，呃，文字以及相应的字母。但你会注意到颜色是不对的。所以在上面这里你会看到，你知道的，有红、蓝、绿、蓝、黑。但斯特鲁普测试现在看的是下面的部分。

英文原文

>> It's

one

the

most

fatiguing

things

that

you

can

and

was

one

the

most

robust

studies

show

the

efficacy

behind

creatine.

So,

all

simply

want

you

can

see

that

there's

words

and

then

corresponding

letters.

But

you'll

notice

that

the

color

incorrect.

here

you

would

see,

you

know,

you

have

red,

blue,

green,

blue,

black.

But

the

Stroop

test

now

looking

the

bottom

part.

好的。

英文原文

>> Okay.

我自己试过。我只能做到第二行而不犯错。

英文原文

>> So

I've

tried

it.

can

only

get

the

line

two

without

making

mistake.

好的。

英文原文

>> Okay.

好的。所以我想让你大声念出来，但要尽可能快。

英文原文

>> Okay.

want

you

this

out

loud,

but

fast

possible.

我是念文字还是念颜色？

英文原文

>> And

reading

the

words

the

color?

你念颜色。

英文原文

>> You're

reading

the

color.

好的。所以第一个是绿色。对吧。

英文原文

>> Okay.

the

first

one

green.

Yeah.

呃，是的。

英文原文

>> Uh

yes.

好的，行。你要尽可能快地做。

英文原文

>> Okay,

fine.

You

want

do it

fast

possible.

尽可能快。

英文原文

>> As

fast

possible.

好的。那么，来看看你的表现。

英文原文

>> Okay.

So,

let's

see

how

you

do.

天哪，这已经让人犯糊涂了。我读到第二个，脑子里就搞错了。

英文原文

>> Gosh,

this

confusing

already.

hit

the

second

one

and

got

wrong

head.

这取决于你刚才跟我说你摄入了多少肌酸。

英文原文

>> Depends

how

much

creatine

you

told

me.

我想我今天还没吃肌酸。好的。

英文原文

>> I

don't

think

I've

had

creatine

today.

Okay.

好。绿、红、黄、绿、蓝、黑、橙、红、蓝、绿、蓝、粉、黑、灰、黄、红、蓝、绿。噢，[该死]

英文原文

>> Okay.

Green,

red,

yellow,

green,

blue,

black,

orange,

red,

blue,

green,

blue,

pink,

black,

gray,

yellow,

red,

blue,

green.

Oh,

[ __ ]

这就来了。看吧，我失败了。他们做的那项研究，听好了，他们必须连续做整整90分钟。

英文原文

>> There

you

go.

See,

failed.

The

study

that

they

did,

get

this,

they

had

this

for

straight

minutes.

噢，哇。

英文原文

>> Oh

wow.

所以你可以想象那有多疲惫，对于备考医学院MCAT的人，或者你知道的，在被剥夺睡眠的情况下应对期中考试，而你并没有被剥夺睡眠，你都感到吃力并且速度变慢了。现在你得连续做这个90分钟。哇。而在那项经典研究中，他们在他们进行测试之前给服用了20克肌酸，呃，然后在测试之后，这确实显著提升了他们在速度和认知方面的能力。这……

英文原文

>> So

you

can

imagine

how

fatiguing

that

for

someone

studying

for

the

MCATs

for

medical

school

you

know

midterms

being

sleepd

deprived

and

you're

not

sleep

deprived

and

you

struggled

and

you

got

slower.

Now

you

have

this

for

minutes.

Wow.

And

this

classic

study

they

gave

grams

creatine

before

they

did

the

test

and

then

after

and

really

improved

their

ability

with

speed

and

cognition

there.

It's

只是举个简单的例子来说明：哇，我们的大脑看到了一样东西，我们必须维持记忆和认知，而肌酸可以帮助维持其中的一些因素。所以你不会有什么感觉，但在从事这类活动时的表现就会体现出来。

英文原文

just a simple example to show wow our brain is seeing one thing we got to me maintain memory and cognition and creatine can help maintain some of those uh factors. So you won't feel anything but performance of activities like that come into play.

你知道它对街头表现的提升有多大吗？

英文原文

>> Do you know how much it improved the performance on the street?

我得看一下图表，但它确实显示出具有统计学显著性。是的。

英文原文

>> I would have to get the graph but it did prove statistically significant. Yeah.

关于肌酸对大脑可能产生的影响，还有什么是需要我了解的？是的，你知道，我想作为一个播客主播，有时候会坐在这里很多很多个小时，就各种各样的话题采访嘉宾。我总是在试图寻找有没有什么办法能让我在脑力上表现得更好。

英文原文

>> What else is there for me to know about the impact that creatine can have on the brain? Yeah, you know, I think as a as a podcaster who sometimes sits here for many, many hours interviewing people on a range of subjects. I'm always trying to find if there's any way that I can perform better mentally.

肌酸与脑部健康及压力缓冲

是的。所以，它并不是去拔高大脑机能，很可能只是将那些水平拉回到受压之前的正常状态，并且可能会额外多给你一点。所以，在阿尔茨海默病、临床抑郁症、脑震荡等受试人群中，当这些人群出现症状时，最大的因素之一就是他们大脑中的肌酸减少了。所以，也许补充肌酸能够穿透血脑屏障。大脑说：“我需要帮助。”这就是为什么你也会在这些方面看到一些改善。因此，我喜欢把大脑中的肌酸看作一张安全网。而且它当然不会引起任何不利的影响。但备着它总是好的，因为你永远不知道我什么时候会给你做一个斯特鲁普测验（Stroop test）。比如我明天去找你，把这个测验交给你，并说你整晚都要练习。你的表现会更好吗？但这只是我们日常经历的一个例子。如果有人在华尔街工作，或者不管是什么，有着极高压力的需求，或者你知道，被堵在路上两个小时，这些都会累加起来，而这是一连串不幸地发生在大多数人身上的压力源。现在我们有了一种在大脑中合成的营养素。但在承受压力的时期，它可能需要一点帮助。

英文原文

>> Yeah. So, it doesn't boost the brain. It likely just brings those levels back up to normal levels before stress and it might give you a little bit more. So, uh there's been populations Alzheimer's disease, clinical depression, uh concussion. When those populations are evident, one of the biggest uh uh factors is that they have reduced creatine in their brain. So maybe supplementation can get through the bloodb brain barrier. The brain says, "I need help." And that's why you see some improvements there as well. So I like to think of the brain that creatine can act as a safety net. Um, and it certainly won't cause any detrimental effects. But it's always good to have that because you never know when I give you a stroop test. Like I'm going to find you tomorrow and give you this and say you're going to be practicing all night. Will you perform better? But that's just an example of something that we go through on a daily basis. if someone's working on Wall Street or whichever it is, a really high stress demand, uh you know, stuck in traffic for two hours, these all add up and it's a cascade of stressors that unfortunately most people go through. And now we have a nutrient that is being made in the brain. But during times of stress, it likely needs a little bit of help.

赞助商信息：Flightcast 与 Bond Charge

在过去几年里，我一直在做一件事情，我意识到收听这个节目的每一位播客主播，其实很可能收听节目的每一位创作者，可能都正好需要它。做播客很困难，原因有很多，其中之一就是这些托管平台提供给你的信息很少，而且还因为它们非常碎片化。你几乎不得不遍历每一个平台，上传到 YouTube，然后再把同样一份大视频文件上传到 Spotify 的平台。这会耗费巨大的时间，而这种阻力意味着我们大多数人都不去做了。这就是我们着手解决的问题。所以我们打造了一个叫做 Flightcast 的产品，你可以在 flightcast.com 找到它。今天 Flightcast 也是我们节目的赞助商之一。世界上一些体量最大的播客主播现在正使用我们的平台来运营他们的节目，因为这能给你带来优势。它能为你节省时间。它能提供给大多数人通常无法获取的分析数据。它能让你使用 AI 从而对自己的节目有更深入的了解。而且它具备其他托管平台所没有的增长工具。因此，使用 Flightcast 的播客主播拥有这种天然优势。请前往 flightcast.com/doac。

英文原文

For the last couple years, I've been working on something that I realized every podcaster listening to this, but actually probably every creator listening to this might just need. Podcasting is difficult for many reasons and one of them is that these hosting platforms don't give you much information and also because they're so fragmented. You kind of have to go through every single platform uploading it to YouTube and then taking the same big old video file and uploading it to Spotify's platform. It takes huge amounts of time and that friction means most of us don't do it. That is the problem we set out to solve. And so we built something called Flightcast which you can find at flightcast.com. And today Flightcast is also one of our show sponsors. And some of the world's biggest podcasters are now using our platform to run their shows because it gives you an edge. It saves you time. It gives you analytics most people won't typically get. It allows you to use AI to be more informed on your show. And it has growth tools that other hosting platforms don't have. So podcasters that are using Flightcast have this unfair advantage. So go to flightcast.com/doac.

现在，在所有我想过会出现在我桌子上的东西里，红光牙刷绝不在其中。它就在这里。这是由我们的赞助商 Bond Charge 生产的，你可能知道他们的红光面罩和红外桑拿毯，因为我经常使用它们，并且之前也在这个播客上谈论过，但他们的牙刷对我来说是个新鲜事物。几周前有人送了我一把，从那时起我就一直在经常使用它，因为我喜欢他们的产品。这是第一款同时将红光与近红外光结合声波清洁的牙刷。用于皮肤和炎症的同种红光技术，现在被内置到了一款你早已熟知的设备中。目前我每天至少使用两次来清洁牙齿。它对你的牙龈非常好，有助于刺激牙龈循环，缓解酸痛。最棒的是，它不需要在你的日常流程中额外添加一件事情。它只是替换掉你现有的牙刷。如果你试一试，在 bondcharge.com/doac 可以享受 20% 的折扣。并且你还会获得免费送货和一年保修。网址是 bondcharge.com/dac。

英文原文

Now, of all the things I thought would ever turn up on my desk, a red light toothbrush was not one of them. Here we are. This is made by our sponsor Bond Charge, and you'll probably know of their red light face mask and their infrared sauna blanket because I use them religiously, and I've spoken about them on this podcast before, but their toothbrush is new to me. I was sent one of these a few weeks ago, and ever since then, I've been using it religiously because I love their products. And this is the first toothbrush that combines both red light and near infrared light with sonic cleaning at the same time. The same red light technology that's used for skin and inflammation is now built into a device you already know so well. And I'm using at least two times a day at the moment to clean my teeth. It's great for your gums, for stimulating gum circulation, and for soreness. And the best part is it's not an extra thing to add to your routine. It just replaces your current toothbrush. If you give it a try, you'll get 20% off at bondcharge.com/doac. And also, you'll get free shipping and a one-year warranty. That's bondcharge.com/dac.

肌酸与身体炎症

那身体内的炎症呢？那么，什么是炎症，以及补充肌酸与炎症之间是否存在关联？

英文原文

>> What about inflammation in the body? So, what is inflammation and is there a link between creatine supplementation and inflammation?

是有关联的。不幸的是，我 49 岁了。所以到了 40 岁时，我身上的全身性炎症就上升了。我们都知道这一点，因为在 30 岁左右的时候，你知道，你可以去健身锻炼而且身上哪里都不痛。然后突然有一天，当你到了四五十岁时醒来，身上就开始痛了。因此，全身性炎症是一直在发生的。不幸的是，它会加速衰老。我们更容易感到酸痛、酸痛得更频繁，它还可能导致许多关节炎或关节疼痛之类的问题。肌酸确实具有抗炎作用，但有一个重大的区别。肌酸不像对乙酰氨基酚或布洛芬那样直接作为药物效应去阻断它，但它已被证明可以减少炎症标志物，特别是在长时间运动期间。所以这是一个重要的区别。负重力量训练时间太短暂了，但当你参加铁人三项这类运动时，那些在赛前 5 天每天服用 20 克肌酸的人，他们的炎症标志物出现了下降。所以这可能会让那个人恢复得更快，不生病，然后表现得更处于理想状态。从负重力量训练的角度来看，我们看到它降低了肌肉损伤的标志物。所以它也兼具这些抗炎和抗分解代谢的作用。

英文原文

>> There is. So, unfortunately, uh I'm 49. So, at the age of 40, I have this systemic inflammation that went up. And we all know this because around the age of 30, we're, you know, you can work out and nothing hurts. And all of a sudden, you wake up one day when you're in your 40s and 50s and things hurt. And so, systemic inflammation is happening all the time. And unfortunately, it accelerates aging. We're more sore more often and it can lead to a lot of arthritis or or joint pain and things like that. Creatine does have anti-inflammatory effects, but a big distinction. Creatine is not like acetaminophen or ibuprofen which directly as a drug effect uh blocks that but it has been shown to decrease markers of inflammation specifically during long duration exercise. So this is an important distinction. Weight training is too acute but when you do iron man triathlon things like that those individuals who took creatine 20 grams a day for 5 days beforehand they had reductions in inflammation markers. So that might allow that individual to recover quicker, not get ill and then perform more optimally. From a weight training perspective, we see that it decreases markers of muscle damage. So it has these anti-inflammatory and anti catabolic effects as well.

很有意思。

英文原文

>> Interesting.

是的。

英文原文

>> Yeah.

神经退行性疾病与阿尔茨海默病

那么患有神经退行性疾病的人群呢？

英文原文

>> And what about people that have neurodeenerative disorders?

是的。阿尔茨海默病就是我们真正开始关注的领域。马特·泰勒（Matt Taylor）和阿龙·史密斯（Aaron Smith）去年发表了几项单臂研究，表明阿尔茨海默病患者每天摄入 20 克、持续 8 周，确实增加了脑部肌酸水平，而且看起来也改善了那里的记忆与认知评估指标。所以，这同样是通过相同的机制：减少炎症、维持大脑生物能量学，而且它实际上可能还具有神经保护作用。在细胞培养和啮齿动物实验中都有证据支持某些线索，但在人类身上，我们仍处于起步阶段。但如果它能对任何神经系统疾病带来任何益处，那都是巨大的。这里面抱有很大的希望，尤其是在阿尔茨海默病方面。

英文原文

>> Yes. So Alzheimer's is is the area we're really starting to focus on. And a couple single arm studies came out last year by Matt Taylor and Aaron Smith showing that 20 grams a day for eight weeks did increase brain creatine levels in Alzheimer's patients and it seemed to improve measures of memory and cognition there as well. So again using the same mechanisms it decreases inflammation. It maintains brain bioenergetics and it might actually have a neural protection effect as well. There's evidence in cell cultures and in rodents that there's some lines there but in humans we're still in in the infancy. But if it can have any benefit to any neurological disease, it's huge. And there's a lot of hope, especially around Alzheimer's.

曾经有一项针对阿尔茨海默病患者的为期 8 周的试验，也显示出轻微的肌肉增长，以及握力增加了 1.9 公斤，

英文原文

>> There was an 8week trial in Alzheimer's patients that also showed modest muscle gains and a 1.9 kg increase in hand grip strength,

而这是痴呆症患者生存率的一项关键预测指标。没错。

英文原文

>> which is a key predicator of survival in dementia patients. Correct.

这是一项针对 20 名阿尔茨海默病患者的标志性研究，发现每天服用 20 克肌酸、持续 8 周，使脑部肌酸水平提高了 11%，并且他们展示出其显著改善了认知测试分数。那是《精神病学与脑科学杂志》（Journal of Psychiatry and Brain Science）。

英文原文

>> Um, which was a landmark study of 20 Alzheimer's patients found that taking 20 grams of creatine daily for 8 weeks increased brain creatine levels by 11% and significantly improved the cognitive test scores they showed. That's the journal of psychiatry and brain science.

那一项确实非常令人兴奋，而且我认为未来会有更多研究出炉。那些研究的局限性在于没有可供对比的安慰剂。但同样，这只是表明，是的，肌酸可以被用作一种有效的辅助手段。是的。

英文原文

>> And that one's really exciting and I think more future studies will come out. The limitation with those is that there was no placebo to compare to. But again, it's just showing that yes, creatine can be used as an effective adjunct. Yeah.

肌酸与心理健康

既然它对我们的大脑有影响，那么补充肌酸对我们的心理健康有影响吗？

英文原文

>> And because there is impact on our brain, is there impact on our mental health

是的？

英文原文

>> with creatine?

提得非常好。这里最好的证据线索来自临床抑郁症和焦虑症。美国犹他州的研究团队已经明确表明，肌酸作为其他治疗手段的辅助。这一点很重要。肌酸本身从未被证明可以作为一种独立的手段，但与 SSRI 类药物、认知行为疗法联用，或者在医疗监护下针对甲基苯丙胺使用人群，添加肌酸似乎改善了症状，而这很可能归结于我们之前谈到的所有那些方面：它改善了生物能量学，它改善了神经传递或神经调节。而且在动物体内也已显示出它能提升一种叫做 BDNF 的蛋白质。这种蛋白质参与大脑的可塑性。因此，有着大量的最新证据和希望，期待有一天肌酸能被用作应对许多这类临床问题的工具箱中的一种治疗手段。我脑海里还想到了创伤后应激障碍（PTSD）。

英文原文

>> Excellent point. So the best lines of evidence here come from clinical depression and anxiety. Uh the group out of Utah and the United States have clearly shown that creatine in addition to other therapies. So this is important. Creatine by itself has never been shown to be a standalone, but with SSRIs or cognitive behavior therapy or methamphetamine use in populations under medical supervision, the addition of creatine seem to improve symptoms and it's likely going back to all the ones we've already talked about where it improves uh bioenergetics. It improves uh neuro uh transmission or neuromodulation. Uh but it also in animals has been shown to improve a protein called BDNF. Uh so this protein is involved in brain plasticity. So there's a whole bunch of emerging evidence and hope that creatine one day will be used uh as a treatment in the toolbox for a lot of these clinical uh issues. PTSD also comes to my mind.

佳得乐运动科学研究院（Gatorade Sports Science Institute）曾有一项由 PubMed 发表的研究表明

英文原文

>> There was a study in Gatorade Sports Science Institute which PubMed published that

……称，一项涉及超过20万名成年人的研究发现，日常饮食中肌酸摄入量最少的人群，其抑郁症状发生率最高。

英文原文

said a study of over 200,000 adults found that those who consumed the least amount of creatine in their daily diet had the highest rates of depressive symptoms.

是的，没错。一个共同点是，对于患有临床抑郁症或焦虑症的人群，当你测量他们体内的基础肌酸储备时，这与脑震荡或阿尔茨海默病非常相似，它们的水平都是降低的。因此，显而易见，这种疾病或这一系列疾病正在大脑生物能量层面上造成紊乱，导致肌酸水平下降。

英文原文

>> Yes, that's correct. And the common denominators those with clinical depression or anxiety when you measure their baseline creatine stores very similar to concussion or Alzheimer's they're reduced. So therefore obviously this condition or series of conditions is causing a disruption at the brain bioenergetic level and creatine levels are decreasing.

还有一项发表在PubMed上的研究提到，在一项针对重度抑郁症女性的临床试验中，在其每日抗抑郁药物治疗中加入5克肌酸——是的——

英文原文

>> And there was another in PubMed that said in a clinical trial of women with major depression adding 5 g of creatine to their daily anti-depressant Yes.

在8周内使她们的缓解率翻了一番。

英文原文

>> doubled their remission rate over 8 weeks.

没错。是的。那个团队来自犹他州的佩里·伦肖（Perry Renshaw）研究团队。呃，他们做得非常出色。我们的希望是——而且我现在正与几位同事合作，呃，去研究肌酸作为独立治疗手段对比安慰剂的效果。它在这方面是否会产生某些有益的效果？所以这非常令人兴奋，值得期待。

英文原文

>> That's correct. Yes. And that group is from Perry Renshaw's group out of Utah. Uh they do great work. Our hope and I'm collaborating uh with some colleagues now to look at creatine as a standalone treatment versus placebo. Could it have some beneficial effects there? So that's very exciting to come out.

天然食物来源与睡眠影响

如果我不想补充肌酸补剂，有哪些食物我可以吃，且天然富含高肌酸的呢？

英文原文

>> If I don't want to be supplementing with creatine, is there what are the foods that I can eat that are high in creatine naturally?

它们主要，呃，是动物来源的。也就是海鲜和红肉。嗯，你知道的，鲱鱼的浓度是最高的之一。呃，三文鱼，呃，还有牛肉。呃，牛奶和乳制品中的含量极少。所以你得喝光一整头娟姗牛产的所有牛奶才能获得充足的量。所以，呃，归根结底肯定还是动物的肉类。是的。

英文原文

>> They're primarily uh animal based. So seafood and red meat. Um you know, herring is going to have one of the highest concentrations. uh salmon uh as well as beef. Uh very small amounts in milk and dairy. So you'd have to drink all the the milk in the Jersey cow to get a sufficient amount. So uh it definitely comes down to animal based flesh. Yeah.

还有一些其他的我——我非常喜欢的、我想我以前听你讲过的研究。其中一个是，嗯，每天摄入5克肌酸的年轻运动员，在训练日平均多睡了1小时。

英文原文

>> There's some other studies that I that I love that I've I think I've heard you talk about before. One of them was um young athletes who took five grams of creatine daily slept an average of 1 hour longer on training days.

是的，我们几年前做过那项研究，对象是年轻、健康的生物学女性，在她们训练且摄入肌酸的日子里。这很有意思，因为与安慰剂相比，她们实际上多睡了一个小时，呃。所以这是一个非常有趣的现象。关于肌酸，你知道，我们现在知道它对大脑生物能量有作用。这里有两种论点。如果它能让大脑恢复，你难道不应该需要更少的睡眠吗？目前，在这项研究中，它显示出了改善。所以也许是这些个体以更高的负荷进行了训练，并让大脑拥有了更多的内稳态以恢复回来。因此，这是一个需要在男性身上也进行重复验证的研究领域，以观察肌酸是否能够改善睡眠量，如果是的话，我认为这是一个颠覆性的突破。我想地球上的每一个人都会举手说：嘿，我需要更多睡眠。

英文原文

>> Yeah, we did that study a few years ago in in young biological females who were healthy and on the days that they trained and took creatine. This is interesting because they actually slept an hour longer uh compared to a placebo. So this is a very interesting fact. So creatine, you know, we now know it has brain bioenergetics. And there's two arguments. If it's making the brain recover, wouldn't you need less sleep? Right now, in this study, it showed that improved. So maybe these individuals trained at a higher capacity and allowed the brain to have more homeostasis to come back. So this is an air a study that needs to be replicated in males as well to see can creatine improve sleep quantity and if it is I think that's a gamecher. I I think everybody on the planet would raise their hand and say hey I need more sleep.

工具箱比喻与力量训练的价值

在与肌酸相关的方面，还有什么我们尚未涵盖的内容吗？

英文原文

>> Is there anything else we haven't covered as it relates to creatine?

你知道的，预期的收益对比炒作的收益。我认为有证据表明肌酸可以产生效果。但我认为它正在被过度炒作，特别是在其对大脑能起到的作用方面。它是工具箱里的工具之一，我认为这是我非常想展示或者说清楚聊聊的事情之一。是的。

英文原文

>> You know the expected gains versus the hype gains. I think there's evidence there that creatine can have an effect. I I think it's getting overhyped especially around the brain for what it can do. It's one tool in the toolbox and I think it's it's one of those things that I'd like to show or you know talk about for sure. Yeah.

嗯，你这话是什么意思呢？

英文原文

>> Well, what do you mean by that?

那么，如果你把制定计划看作一个工具箱，每当需要去解决问题时，你只需说：“我的工具箱在哪里？”没有计划你什么都做不了。而我喜欢为之做铺垫的说法是：任何人的工具箱中最常用的工具就是铁锤。现在，从生活方式的角度来看，你认为铁锤代表什么？你会认为铁锤代表什么？嗯，比如像——

英文原文

>> So, if you think of a toolbox when it comes to a plan, whenever you need to go fix things, you simply say, "Where's my toolbox?" You can't do anything without a plan. And the way I like to preface this is the most popular tool in anybody's toolbox is the hammer. Now, from a lifestyle perspective, what do you think the hammer represents? What would you decide that the hammer represents? Um, as in like a

是力量训练？是有氧运动？是肌酸？是蛋白质？还是睡眠？

英文原文

>> is it weight training? Is it cardio? Is it creatine? Is it protein? Or is it sleep?

睡眠。

英文原文

>> Sleep.

好的。而我认为力量训练才是那把铁锤。

英文原文

>> Okay. So, I say weight training is going to be the hammer.

好的。

英文原文

>> Okay.

好的。

英文原文

>> Okay.

那么，螺丝刀呢？总会需要螺丝刀的。

英文原文

>> Now, what about the screwdriver? Always need a screwdriver.

肌酸。

英文原文

>> Creatine.

不，我认为有氧训练或睡眠远在肌酸之前。

英文原文

>> No, I think aerobic training or sleep comes way before creatine.

好的。

英文原文

>> Okay.

但大多数人会说：“嘿，我可以用那个解决很多问题。”现在记住，我们有一个很大的漂亮工具箱。我喜欢把肌酸看作多功能的扳手或螺丝刀，因为肌酸对肌肉有极大的益处，对骨骼有一点益处，当然对大脑和身体其他部位也有益处。所以你可以用它来敲击东西，你可以用它来打开并修理东西。它很有分量。你还可以拿出卷尺。按照你的观点，睡眠，或者这可以是蛋白质，不管它是哪个。因此，当你把所有这些东西放进你的工具箱时，你现在就拥有了一个更全面完善的改善健康的方案。

英文原文

>> But most people say, "Hey, I can fix a lot of things with that." Now remember, we have a nice big toolbox. I like to think of creatine as the multiffactorial wrench or screwdriver because creatine has profound benefits for muscle, a little bit for bone, of course, brain and other areas of the body. So you can hit something with this. You can open it up and fix something with this. It's heavy. You can also pull out the measuring tape. Your argument, sleep, this could be protein, whichever it is. So when you put all these things in your toolbox, you're now having a greater comprehensive plan to improve health.

所以你刚才说力量训练是那把铁锤——

英文原文

>> So you said weight training was the hammer

铁锤。我倾向于认为，如果你只能选择一种运动方式，力量训练略微优于有氧运动。你几乎可以获得有氧运动的所有相同益处，然后你还能明显获得去脂体重和运动表现的提升。呃，如果进行得当，力量训练实际上可以改善线粒体健康。如果方法正确，你可以提高最大摄氧量（VO2 max）。呃，而且你并不需要做很多。所以我认为我们已经从只做有氧运动转变为现在将力量训练融入进来，以达到效果。

英文原文

>> hammer. I like to consider if you were to choose one modality of exercise, weight training is a little bit superior to cardio. You get pretty much all the same benefits of cardiovascular exercise and then you get more with obviously an increase in lean tissue mass and performance. Uh weight training if done effectively can actually improve mitochondrial health. you can improve V2 max if done correctly. Uh and you don't need a lot of it. So I think we've switched from just doing cardio to now incorporating weight training to be effective.

那么力量训练——

英文原文

>> So weight training.

是的。

英文原文

>> Yes.

关于力量训练有哪些误区？为什么你对它如此积极肯定？

英文原文

>> What are the the sort of misconceptions about weight training and why are you so positive about it?

是的。我认为最大的迷思之一就是你总是需要大重量训练才能增长肌肉量。而在这一领域的举世闻名的研究人员现在已经明确证实，以极大的努力程度、几乎达到力竭状态去进行小重量训练，如果方法得当，与大重量举重相比，你可以获得相同程度的肌肉量增长。然而，如果你的目标纯粹是变得更强壮，大重量训练始终不可替代。因此，我认为这对人们来说是一件很棒的事。在某些日子里，如果你感觉有点酸痛，或者精力不太充沛，你可以进行小重量训练，只需做到力竭即可。而在其他日子里，比如周一来到健身房，你喝了咖啡，无论怎样，你准备充分了，你就可以上大重量。因此我认为不存在单一固定的方式，这里面也可以有一些多样性。

英文原文

>> Yeah. I think one of the biggest myths is that you always need to lift heavy to put on muscle mass. And worldrenowned researchers in this area have clearly shown now that lighter weights perform to a lot of effort almost to fatigue. If done correctly, you can get as the same increases in muscle masses then compared to lifting heavy weights. However, if your goal is just to get stronger, lifting heavy is always there. So, I think this is a cool thing for people. Some days if you have a little bit of soreness or you don't have a lot of energy, you can lift lighter weights but just to fatigue. Whereas other days, you come in Monday, you've had your coffee, whichever it is, you're ready to go. You can lift heavy. So I think there's not one concrete way. There's a little bit of variety here as well.

那你为什么把它排在有氧运动之前呢？

英文原文

>> And why are you putting it above cardiovascular work?

是的，我认为这方面的益处在于，有氧运动会让你活得更长久、更健康。但有氧运动的缺点在于，它对力量或骨骼肌系统的刺激并不如我们所期望的那么大。因此，想要通过有氧运动来增加肌肉量等等是非常困难的。也许冲刺间歇训练可以做到这一点。但力量训练的妙处在于，你既能获得心血管方面的益处，同时还能获得那些显著的骨骼肌益处。所以如果要我告诉任何人，如果只能选择一种运动形式，那就是力量训练，但你也必须进行有氧运动。所以，两者都要做。

英文原文

>> Yeah, I think the benefits there is that cardiovascular exercise will make you live longer and and healthier. But the downfall with cardiovascular exercise, it doesn't stimulate strength or the muscle sceal system as much as we we'd hope. So improving muscle mass and that is very difficult to do with cardio. Maybe sprint interval training will do that. But the cool thing with weight training is you get cardiovascular benefits, but you also get those profound muscle scal benefits. So if I was to tell anybody, if there's one form of exercise to do, it's weight training, but you got to do cardio as well. So do both.

如果我只做力量训练，不做有氧训练会错过什么？

英文原文

>> And if I just do weight training, what am I missing from not doing cardio training?

是的。如果你进行不当的力量训练，比如一直进行大重量、低次数的训练，你很可能会损害毛细血管密度或线粒体健康。这些都是在肌肉中输送血流的结构机制，呃。你可能会降低最大摄氧量（VO2 max）或某种代谢健康体能指标。所以归根结底，每个人都应该两者兼顾，但如果你只有时间做力量训练或有氧运动，你依然能获益，因为大部分人群根本不做任何运动。

英文原文

>> Yeah. If you do weight training improperly where you're lifting heavy heavy weight with low repetitions all the time, you're likely going to jeopardize capillary density or mitochondrial health. These are things that sort of move blood flow to and from uh your muscles. You could decrease V2 max or a fitness parameter for uh metabolic health fitness. So at the end of the day, everybody should be doing both, but if you only have time to do weight training or cardio, you still benefit because the majority of the population doesn't do any.

那你认为应该做多少？频率如何？

英文原文

>> And how how much how often do you think?

令人惊讶的是，需要的量其实很少。我们就单说有氧运动吧。大多数国家会推荐每周进行150分钟的中等强度身体活动。呃，我对这个标准没意见。我希望它能更高一些，我也希望强度能稍微提高一点。因此，当你告诉一个普通人每周150分钟时，大多数人会说：“那我就做70分钟，或者做30分钟吧。我要窝在沙发上看Netflix。”所以我们给出了150分钟的标准，并说，你看，如果你能做到每周7天、每天进行21或22分钟，那相当于一次快走之类的。如果可能的话，我们希望强度能更高一些。现在，谈到力量训练，这可能令人意外，但基本上你每周只需要2天或更多天。而且你可以做全身循环训练。所以你不必周一去只练胸部和肱二头肌，然后周二练腿，当然你想这么练也可以。但如果你说，我想在周一、周三、周五做全身训练，那同样非常好。因此，少量的训练量或频率就会产生很大……

英文原文

>> It's amazing that it's a small amount. So let's just do cardio. Most countries will say 150 minutes of physical activity at a moderate level over a week. Uh I'm okay with that. I'd like it to be higher. I'd also like the intensity to be a bit higher. So when you tell an average individual 150 minutes a week, most people say, "Well, I'm going to do 70 or I'm going to do 30. I'm going to hold the couch down and watch Netflix." So we given 150 and we say, you know, if you can do 21 minutes or 22 minutes a day for seven days a week, that's going to be a brisk walk or whatever. We'd like to be at a higher intensity if possible. Now, when it comes to weight training, this might be surprising, but 2 days a week or more is all you basically need. And you can do a whole body routine. So you don't need to go in there and just do chest and biceps Monday and then legs Tuesday, you can. But if you say, I want to do whole body of training Monday, Wednesday, Friday, that is great as well. So a little bit of volume or frequency goes a

走很长一段路，尤其是随着我们年龄的增长。这是关键。

英文原文

long way, especially as we get older. That's the key.

为什么，尤其是随着我们年龄的增长？

英文原文

>> Why, especially as we get older?

嗯，从这张图来看，它清楚地显示出了一种有害的影响。所以如果你能在这里看到，你知道，x轴或y轴上显示的是肌肉量，然后随着我们年龄增长，会出现所有这些灾难性的影响。因此很遗憾，你知道，20岁和30岁看起来很棒——

英文原文

>> Well, based on this graph here, it's clearly showing a detrimental effect. So if you can see here, you know, you have muscle mass on the the x- axis or the y axis and then you're having all the catastrophic effects as we get older. So unfortunately, you know, 20 and 30 looks great

当你20岁或40岁的时候。

英文原文

>> when you're 20 or 40 years old.

当你20岁和40岁，或者从20岁一直到40岁，你可以看到状态很好。那可能是你拥有最多肌肉的阶段。

英文原文

>> When you're 20 and 40 years old or all the way from 20 to 40, you can see great. That's probably the area that you're going to have the most muscle.

是的。

英文原文

>> Yeah.

但看看接下来发生了什么。40岁，60岁，80岁，如果你活到100岁，那是灾难性的。你正在以加速的速率流失肌肉量，40岁之后平均每年流失大约1%——

英文原文

>> But look what happens. 40, age 60, 80, and if you live to be 100, it's catastrophic. You're losing muscle mass at an accelerated rate on average is about 1% per year after the age of 40

即使你正在训练。

英文原文

>> even if you're training.

所以如果你在训练，你是在维持它。这是平均的久坐少动人群的情况。你流失力量的速度大约在1点，或者说1%到3%，甚至更快。现在如果我们保持抗阻训练，那个肌肉量就会处于平台期维持住。所以这一点我怎么强调都不为过。虽然我们一直聚焦在肌酸上，但如果你今天只选择做一件事，那就是运动。而唯一能真正维持肌肉的运动形式就是负重或抗阻训练。如果做到了这一点，你在以后的生活中就会拥有多得多的肌肉。这样你就能抱起孙辈，能爬那些楼梯，能在晚年做更多具备功能性的事情。

英文原文

>> So if you're training you're maintaining that. So this is the average sedentary inactive population. You lose strength at about 1 point or 1 to 3% even faster. Now if we were to maintain resistance training that muscle mass would plateau. So I can't stress this enough. Although we focused on creatine, if you were to choose one thing to do today is exercise. And the only form of exercise that really maintains muscle is weight bearing or u resistance training. And if that's the case, you're going to have way more muscle later on in life. So you can pick up the grandkids, you can walk those stairs, you can do more functionality things later on in life.

难道不能就在，我不知道，60岁的时候才开始训练吗？

英文原文

>> Can you not just at, I don't know, 60 years old start training then?

完全可以。而且你会获得巨大的益处。你可以是80岁或100岁，依然能获得益处。开始永远不会太晚。但我们已经谈过的事情之一是，如果你进行负重训练并加入一点肌酸，效果会变得更高一点。如果你再加入蛋白质，效果还会更高。所以再次回到营养上，你知道，如果说运动是国王，王后就是营养。在整个生命周期中，它们都是相辅相成的。两样你都必须具备。

英文原文

>> You can absolutely. And you get profound benefits. You can be 80 or 100 and you still get benefits. It's never too late to start. But one of the things we've already talked about is if you do weight training and add in a little bit of creatine, it gets a bit higher. If you added in protein, it gets even higher. So again, nutrition, you know, if exercise is king, the queen is going to be nutrition. They go hand in hand all throughout lifespan. You got to have both.

谈到蛋白质的话题，你的意思是当它与肌酸结合时，它是一个力量倍增器。

英文原文

>> And on the subject of protein, you're saying that when combined with creatine, it's a force multiplier.

在表现和去脂组织量方面，它是一个力量倍增器。已有几项研究表明，当你将高质量蛋白质与肌酸结合时，它们被证明在增加去脂组织量和肌肉表现方面比各自单独使用要多出一点。是的。

英文原文

>> It's it's a force multiplier when it comes to performance and lean tissue mass. So there's been a few studies when you combine uh high quality protein with creatine, they been shown to increase lean tissue mass and muscle performance a little bit more than each alone. Yeah.

普通人能通过饮食摄入足够的蛋白质吗？

英文原文

>> Does the average person get enough protein through their diet?

你知道，我认为现如今我们是可以的。而且我认为这也有点被过度炒作了。我认为如果你能摄入每公斤大约1.2到1.6克。所以，你知道，如果你是70公斤，那平均大约就是84到大约115克蛋白质。我认为我们现在对蛋白质的健康益处非常清楚，大多数人都能达到。我认为如果你进行高强度训练，每周五、六天，摄入每磅一克，那大概是上限了。但很多时候，当你摄入过量蛋白质时，它并不会去到你可能期望的身体部位。它并不会全部去到你的肌肉。它会被用于其他方面，比如激素和血细胞，诸如此类的东西。但我认为现如今大多数人很可能都摄入了足够的蛋白质。问题是，他们是否摄入了足够的高质量蛋白质？所以纯素食者和素食者绝对可以获得足够的蛋白质。他们可能只需要稍微多吃一点，以获取我们所需的全部那些必需氨基酸。

英文原文

>> You know, I think nowadays we do. And and I think this is overhyped as well. I think if you're getting about 1.2 to 1.6 g per kilogram. So, you know, if you're 70 kg, that's going to be on average about 84 to about 115 g of protein. I think we're so conscious now of the health benefits of protein uh that most people are. I think if you're training really intensely five, six days a week and you take a gram per pound, that's probably the max. But a lot of times when you take an excess protein, it doesn't go to your body area that you're probably hoping. It doesn't all go to your muscle. It's used for other things like hormones and uh blood cells, things like that. But I think nowadays most people are likely getting enough protein. The question is, are they getting enough high quality protein? So vegans and vegetarians can definitely get enough protein. They might just need to eat a little bit more to get all those essential amino acids which we need.

赞助内容

大多数人没有发布内容或打造个人品牌很大一部分原因，在于这很难而且很耗时，而且我们大家都非常非常忙；如果你以前从未发布过内容，你的心理上会有很多因素阻止你去发布。别人会怎么看你？我做得对吗？我说的话是不是蠢到家了？所有这些都会导致行动瘫痪，这意味着你不会去发帖，你的动态页面变得空空如也。我是Stanto这家公司的投资人，你可能听我谈起过。他们一直在开发一款名为Stanley的新工具，它利用人工智能，分析你的动态、你的语气声线、你的历史记录、你的表现最佳的帖子，然后告诉你应该发什么，并替你写出那些帖子。你也可以仅仅用它来获取灵感。有时当我们在考虑为社交媒体渠道发帖时，我们所需要的正是灵感。建立受众群体彻底改变了我的生活，我认为它也可以改变你的生活。所以，我邀请你尝试一下这个新工具，并告诉我你的想法。你所要做的就是立即搜索 coach.stand.store 开始使用。

英文原文

>> Much of the reason most people haven't posted content or built their personal brand is because it's hard and it's timeconuming and we're all very very busy and if you've never posted something before, there's so many factors in your psychology that stop you wanting to post. What people will think of you am I doing this right? Is the thing I'm saying absolutely stupid? All of these result in paralysis, which means you don't post and your feed goes bare. I'm an investor in a company called Stanto, which you've probably heard me talk about. And what they've been building is this new tool called Stanley that uses AI, looks at your feed, looks at your tone of voice, looks at your history, looks at your best performing posts, and tells you what you should post, makes those posts for you. You can also just use it for inspiration. And sometimes what we need when we're thinking about doing a post for our social media channels is inspiration. Building an audience has fundamentally changed my life and I think it could change yours, too. So, I'm inviting you to give this new tool a shot and let me know what you think. All you have to do is search coach.stand.store now to get started.

更年期与肌酸

更年期。

英文原文

>> Menopause.

是的。

英文原文

>> Yes.

我们之前简短地谈过一点更年期。把肌肉和肌酸这两个话题结合在一起。

英文原文

>> We talked a little bit briefly about menopause. Bringing both together the subjects of muscle but also of creatine.

是的。

英文原文

>> Yes.

这两样东西如何影响女性经历更年期的过程？

英文原文

>> How how does those two things impact a woman's journey through menopause?

是的。我们从动物细胞中得知，雌激素深度参与了肌酸代谢。雌激素似乎与制造肌酸所需的酶有关，此外雌激素不仅对大脑生物能量学，而且对肌肉代谢也有着巨大的影响。因此，随着女性从绝经前期过渡到绝经周边期，再过渡到绝经后期，如果雌激素在减少，并且与她们的饮食无关，我们认为肌酸具有骨骼效应和肌肉效应。当然，我们已经讨论过它在认知方面的作用。因此，从整体骨骼系统的角度来看，我认为每个人都应该使用，但当然绝经周边期到绝经后期的过渡是好的。这进而引出了一个问题：那非常年轻的绝经前期女性呢，你知道，为了达到最佳健康状态。如果我们进一步增强她们的组织会怎样？也许随着时间的推移，这也可能会抵消这种衰退的速率。所以这就是我们希望达成的方向。

英文原文

>> Yeah. So we know from animal cells that estrogen is highly involved in creatine metabolism. Estrogen seems to be implicated in the enzymes that are needed to make creatine and then estrogen also has a huge impact on uh uh not only brain bioenergetics but muscle metabolism as well. So as the the female goes from a premenopausal stage to permenopausal stage to the post-menopausal transition if estrogen is decreasing uh and then independent of their diet we think creatine has bone effects and muscle effects. And of course we've talked about the cognitive effects there. So from a whole skeleton perspective I think everybody should be but of course the pmenopausal postmenopausal transition uh is good. And then that brings up a question about what about really young premenopausal females you know optimal health. What if we built up their tissues more? Maybe that would offset the rate of this decline over time as well. So that's what we're hoping to get to.

青少年与肌酸安全性

肌酸对孩子安全吗？

英文原文

>> Is creatine safe for kids?

你提到这一点很有意思，目前的证据表明，在推荐剂量下是安全的。美国优秀的学者发表了多篇综述，观察青少年儿童和青少年使用肌酸的情况，发现它能改善平衡能力、敏捷度和身体成分。如果说有什么要求的话，他们希望每天至少摄入一克，因为在儿童中，他们希望使骨骼健康以及肌肉发育达到最优。但是，如果有任何家长在观看，显然要去咨询他们的医生。但目前所有的综述目前都表明它是安全的。

英文原文

>> So it's interesting you bring that up and the current body of evidence suggests yes at recommended dosages. uh good researchers uh in in the United States who put out multiple reviews at looking at creatine in adolescent children and teenagers improves balance, agility, body composition. If anything, they want to get at least one gram per day because in children they want to have an optimization for bone health as well as muscle development. Um but again, if any parents are watching, obviously talk to their medical practitioner. Uh but all the current reviews um currently suggest that it's safe.

我们谈论的是——我们这里谈论的不是婴儿。我们谈论的是。

英文原文

>> And we're talking about we're not talking about babies here. we're talking about.

是的，我们谈论的是青少年一直到十几岁的阶段。说到婴儿或婴儿期，来自澳大利亚的Stacy也开始在那里开展那项工作了，但我们在人类身上还没有很多数据，但这绝对是一个值得关注的领域。是的。

英文原文

>> Yeah, we're talking about adolescence all the way into teenage years. When it comes to baby or infancy, um, out of Australia, Stacy is starting to do that work there as well, but we don't have a lot of data in humans yet, but that is an area to to pay attention to for sure. Yeah.

服用时机与日常答疑

有什么是我们本应该讨论但还没讨论过的最重要的事情，博士？

英文原文

>> What is the most important thing we haven't talked about that we should have talked about, doctor?

是的，我认为最重要的事项之一是肌酸的安全性特征。你知道，现在关于肌酸已经有了数百项随机对照试验。它的安全性特征极其卓越。去年他们发表了一项针对超过25,000个案例的研究，即使连续多年每天摄入超过10克肌酸，也是非常非常安全和有效的。经常被提及的一个方面是，服用时机怎么样？我什么时候吃有关系吗？酷的是，我们两天前刚刚有一篇论文被接收，彻底为此盖棺定论，归根结底，你可以在一天中的任何时间服用肌酸。你可以在早晨和早餐一起吃。你可以在锻炼前紧接着吃。我自己在锻炼期间吃一些。你也可以在锻炼后吃，或者睡前吃。你什么时候吃并没有关系。

英文原文

>> Yeah, I think one of the big things is the safety profile of creatine. Uh, there's been, uh, you know, hundreds of randomized control trials now on creatine. The safety profile is exceptional. Uh last year they put out a study looking at over 25,000 cases and creatine even over 10 grams a day for many years has been very very safe and effective. Uh one area that comes up is what about the timing? Does it matter when I take it? And and the cool thing is we just got a paper accepted two days ago putting the nail in the coffin on this and at the end of the day you can take creatine at any time of the day. You can take it in the morning with breakfast. You can take it right before workout. I take some during. You can take it after go to bed. It doesn't matter when you take it as well.

所以你可以在睡觉前直接吃，而且它不会影响你的睡眠。

英文原文

>> So you can take it right before sleep and it won't impact your sleep.

不会，目前我们还没有确切评估过对睡眠的影响，但另一项研究观察了在傍晚/夜间服用的情况，在那里它同样没有不利影响。

英文原文

>> No, currently we haven't exactly assessed the effect on sleep but uh another study looked at it in the evening and it had no detrimental effect there as well.

还有什么呢？平时私信给你最多或者被问及最多的其他问题还有什么，博士？

英文原文

>> And what else? What else is the other questions that you get messaged with or asked most often? Dr.

是的。“我可以把肌酸分散在全天服用吗？”举个例子，如果我们把肌酸做成软糖或糖果的形式，你实际上可以整天每小时吃一两颗。你可以吃它……

英文原文

>> Yeah. Can I spread out creatine all throughout the day? So for example, we have like if we were to take creatine in a gummy form or a candy, you can actually have, you know, one or two of these every hour all throughout the day. You can have it uh

周期性地服用。所以，你不需要一次性把肌酸全吃完。你可以在一整天中分成更小的剂量服用。而且如果有任何相关证据的话，几年前有一项研究表明，每 30 分钟服用 1 克，累积到 20 克的剂量，似乎能在体内保留更多，而且这也是有益的。

英文原文

periodically.

So,

you

don't

have

take

creatine

all

once.

You

can

take

smaller

amounts

all

throughout

the

day.

And

anything,

there's

been

study

few

years

ago

showing

that

one

gram

every

minutes

gram

dose

seem

retain

the

body

and

that

was

beneficial

well.

肌酸软糖与第三方检测

你觉得这些软糖怎么样？

英文原文

>> What

you

think

these

gummies?

你知道，其实只有少数几家公司展示了一定的有效性和可靠性。只要它们经过了第三方检测，它们是非常非常有效的。你想尝一个吗？

英文原文

>> You

know,

there's

only

been

few

companies

that

have

actually

shown

some

validity

and

reliability.

Um,

long

they're

third

party

tested,

they're

very,

very

effective.

you

want

try

one?

它们是经过第三方检测的吗？

英文原文

>> Are

they

Are

they

third

party

tested?

它们是第三方的——绿色的那些是。是的。底下那些也是经过第三方检测的。是的。

英文原文

>> They're

third

The

green

ones.

Yeah.

And

the

bottom

ones

third

party

tested.

Yep.

嗯，但你知道，那些做成软糖的成分，那些东西对你有好处吗？

英文原文

Well,

but

you

know,

the

stuff

that

makes

gummy,

that

stuff

that

stuff

good

for

you?

所以，这里的问题在于，制造过程中为了把肌酸黏合在一起所做的处理是否会对其产生影响？确实会有影响，而且市面上只有少数几家公司。你吃的是美国 Create 公司的产品。他们做过多项试验。他们是第一家真正开展随机对照试验、证明软糖能改善排球运动员表现的公司。孩子们很喜欢它们，老年人也是。咀嚼能力或味觉感受有所下降的老年人群体已成为一个令人关注的领域。软糖似乎非常方便且有效。你可以把它们放在办公桌上等等。你不需要白色的粉末来冲调。所以公司正在想出更可行的方法把肌酸添加进去。但正如你所指出的，你总是需要确保该公司经过第三方检测，使用的是高品质肌酸，并且里面确实含有肌酸的来源。因为我记得看过一个叫詹姆斯·史密斯（James Smith）的人在 YouTube 上发的视频，他以前上过这个节目，他对市售的现货肌酸做了一些检测，发现很多产品里面根本不含任何肌酸。

英文原文

>> So,

the

issue

there

is,

does

the

manufacturing

trying

keep

the

creatine

together

influence

it?

can,

and

there's

only

been

few

companies

out

there.

The

one

you're

eating

Create

from

the

United

States.

They

have

had

multiple

trials.

They're

the

first

company

actually

look

randomized

control

trial

show

improvements

volleyball

players

with

the

gummies.

Children

love

them.

older

adults.

This

has

become

area

interest

where

chewing

ability

taste

sensation

has

gone

down.

they

seem

very

convenient

and

effective.

you

can

have

these

your

desk,

whichever.

You

don't

need

the

white

powder

mix.

there

the

companies

are

coming

with

viable

ways

get

creatine

there.

But

your

point,

you

always

want

make

sure

the

company's

third

party

tested.

uses

high

quality

creatine

and

actually

has

source

creatine

there

well.

Cuz

remember

watching

YouTube

video

guy

called

James

Smith

who's

been

the

show

before

and

did

some

testing

the

offtheshelf

creatine

and

found

that

lot

them

didn't

contain

any

creatine.

90%，而且只有极少数含有，你吃过的那款确实含有。是的。1.5。

英文原文

>> 90%

and

there

was

only

few

and

the

one

that

you

did

consume

did.

Yeah.

1.5.

你去买肌酸，里面却根本没有肌酸，这不是很离谱吗？

英文原文

>> Isn't

that

crazy

that

you

can

buy

creatine

and

has

creatine

it?

是的。所以这就是为什么我认为对于观看节目的消费者来说，你必须做一点功课，关注这三点。确保经过第三方检测。包装上有清晰的标识。如果没有，我强烈建议你不要食用。

英文原文

>> Yeah.

that's

why

think

for

the

consumers

watching

you

got

little

bit

homework

and

look

those

three

things.

Make

sure

third

party

tested.

has

logo

clearly

the

packaging.

doesn't,

would

strongly

advise

you

not

consume

it.

关键研究与剂量

在你接触过的所有关于我们讨论过的肌肉、蛋白质、肌酸等所有主题的研究中，是否存在对你如何看待这些主题起到关键作用的研究？

英文原文

all

the

all

the

studies

that

you've

encountered

all

the

subjects

talked

about

muscle,

protein,

creatine,

are

there

studies

that

were

pivotal

how

you

think

about

these

subjects?

是的，有——那项里程碑式的研究发表于 1992 年，它清楚地表明 5 克能提升血液中的肌酸水平，但如果你分多次服用 5 克剂量，它能在全天维持该水平。因此，5 克的剂量似乎是非常非常可行的。而另一项研究表明，“嘿，我不想吃 5 克。如果我只想吃 3 克呢？”所以，3 克似乎是最低的最高效剂量，你只需要服用一个月，你的肌肉就会饱和。所以，你同样可以选择随着时间的推移摄入你想要的尽量少的剂量或较高的剂量。但我认为我们所做的最大的一项研究是在绝经后女性中进行的一项为期两年的试验，我们给予了 0.14 克的肌酸，它确实似乎改善或对骨骼保留以及肌肉表现产生了影响。所以，这些似乎就是我脑海中浮现的研究。我们做过相当多的研究，但这些似乎是里程碑式的。是的。

英文原文

>> Yeah,

there

was

the

Landmark

study

came

out

1992

and

clearly

showed

that

five

grams

elevated

creatine

the

blood,

but

you

took

multiple

five

gram

dosages,

maintained

that

throughout

the

day.

So,

this

where

the

dose

five

grams

seems

very,

very

viable.

And

the

other

one

showed

that,

hey,

don't

want

take

five.

What

only

want

take

three

grams?

So,

three

grams

seems

the

lowest

most

effective

dose

and

you

just

need

take

that

for

one

month

and

you'll

saturate

your

muscles.

So,

again,

you

have

options

take

little

amount

high

amount

you

want

over

time.

But

think

one

the

biggest

studies

that

did

was

two-year

trial

post-menopausal

women

where

gave.14

grams

creatine

and

really

seemed

improve

have

effect

bone

preservation

well

muscle

performance.

So,

these

are

the

studies

that

seem

come

mind.

We've

done

quite

few

but

they

seem

the

landmark

ones.

Yeah.

日常补充剂清单

除了肌酸之外，你平时还吃哪些补充剂？

英文原文

>> And

what

are

the

supplements

that

you

take

outside

creatine?

是的，当然有。每天我都会在早晚随餐服用益生菌。这也是我最近才学到的，我以前是空腹服用的。除了益生菌，我还服用两种形式的镁，一种在睡前服用，另一种在白天服用，苏糖酸镁（threonate）用于认知和脑功能。我服用 2000 国际单位的维生素 D。我平时也总是保证摄入足量的蛋白质。然后我还摄入大约 4 克的 omega-3 脂肪酸。而且我总是在运动后服用其中一次 omega-3 脂肪酸，因为那似乎是服用的最佳时机。

英文原文

>> Yes,

for

sure.

daily

basis,

it's

probiotic

with

food

the

morning

and

evening.

And

that's

something

just

recently

learned.

was

taking

empty

stomach.

But

probiotic,

take

two

forms

magnesium

one

before

bed

and

then

one

the

day,

three

and

eight

for

cognition

and

function.

take

2,000

international

units

vitamin

always

take

protein

sufficient

basis

well.

And

then

take

about

four

grams

omega-3

fatty

acids.

And

always

take

one

the

omega-3

fatty

acids

post

exercise

because

that

seems

the

best

time

take

it.

所以有 omega-3、镁、维生素 D，

英文原文

>> So

omega-3,

magnesium,

vitamin

维生素 D、益生菌，当然还有肌酸和蛋白质。我通过蛋白粉和/或饮食食物来摄取。偶尔我也会吃铁剂，因为我不吃很多红肉，但这并不是持续性的。

英文原文

>> vitamin

probiotics,

course,

creatine

and

protein.

take

powder

andor

through

dietary

food.

Every

now

and

then

don't

eat

lot

red

meat,

I'll

take

iron.

but

not

consistent

basis.

而且你知道，我寄予希望的新补剂是——这是一个有争议的领域——NAD。这是，你知道，它是一种在代谢中高度参与的关键酶的前体，已有证据表明它会随着衰老而下降，所以我正密切关注这一点，看看这是否会发挥作用。还有复合维生素，你知道，从小吃 Flintstone 维生素长大，我现在每天吃一片复合维生素作为保险防线。

英文原文

>> And

you

know,

and

I'm

hoping

the

new

one

this

area

controversy.

NAD

this

the

you

know

it's

precursor

for

main

enzyme

that's

highly

involved

metabolism

there's

been

evidence

suggest

goes

down

with

aging

eye

closely

that

see

that's

going

something

come

into

play

and

multivitamin

you

know

started

with

Flintstone

vitamins

kid

and

take

multivitamin

day

safety

net

老年群体与健康益处

我注意到，当我看你的视频以及你接受朗达·帕特里克（Rhonda Patrick）博士采访的视频时，很多评论都来自六七十岁和八十岁的人群。

英文原文

>> I

noticed

that

when

looked

your

video

the

interview

you

did

with

Dr.

Ronda

Patrick

lot

of the

comments

were

from

people

their

60s7s

and

80s

我纳闷为什么会这样，要是你刚才——我刚才只看了排在前三四条的评论，

英文原文

>> and

wondered

why

that

was

you

just

was

just

looking

the

top

three

four

comments

and

有一位 71 岁的，一位 82 岁的，还有一位 53 岁正在与阿尔茨海默病抗争的人。

英文原文

>> it's

71y

old

it's

82y

old

it's

53y

old

who's

contending

with

Alzheimer's

对。

英文原文

>> right

这是为什么呢？

英文原文

>> why

that

是的，我认为现在是认知度和宣传教育起了作用，社交媒体确实在这方面提供了很大帮助，让我们基于证据的研究成果能够触及公众；大家也意识到，肌酸不仅仅是给年轻男性用来变得块头更大、更强壮、更快的。如果有任何影响的话，当你面对衰老的身体，他们更容易出现与衰老相关的肌肉流失、力量下降、身体功能衰退、骨质流失以及脑部萎缩，而肌酸已被证明在这些方面也有效果。因此，我认为许多老年人群体对肌酸的作用变得更加了解，当然，随着我们产出更多的研究，它也更频繁地走向公众。因此，我真的感到非常兴奋和鼓舞，在过去的十年里，肌酸在某种程度上焕发了新的生机。

英文原文

>> yeah

think

it's

the

awareness

and

education

now

and

social

media

has

really

helped

with

this

getting

our

evidence-based

research

out

the

public

and

the

awareness

that

creatine

just

not

for

young

males

get

bigger

stronger

faster

anything

when

you

aging

body

and

they're

predisposed

aging

muscle

loss,

strength

loss,

functionality,

bone

loss

and

atrophy

the

brain,

creatine

has

been

shown

have

effects

there

well.

think

lot

older

individual

populations

are

becoming

aware

the

effects

creatine

and

course

produce

research,

gets

out

the

public

often.

I'm

really

excited

and

encouraged

that

creatine

has

sort

taken

life

its

own

the

last

decade.

如果我是想通过服用肌酸来减脂，它对体重有直接的好处，还是间接的？

英文原文

And

are

there

direct

weight

benefits

I'm

trying

cut

fat

taking

creatine

indirect?

是间接的。看起来如果你增加了瘦体重，它可能会刺激能量消耗或代谢周转。此外在动物模型中，从细胞层面来看，它已被证明对脂肪有一些有益的影响。但归根结底，如果你看到脂肪减少，很可能是因为你通过瘦组织质量改善了你的代谢健康。

英文原文

>> It's

indirect.

seems

that

you

increase

lean

mass,

might

stimulate

energy

expenditure

turnover.

And

then

animal

models,

has

been

shown

have

some

beneficial

effects

from

cellular

perspective

fat.

But

the

end

the

day,

you

are

seeing

reduction

fat,

it's

likely

that

you're

improving

your

metabolic

health

with

lean

tissue

mass.

养成坚持服用的习惯

你是否经常思考如何让这些习惯保持下去？因为我想现在有很多人都知道肌酸是很有用的补剂，但不管出于什么原因，

英文原文

>> Do

you

think

much

about

how

get

these

habits

stick?

Because

imagine

there's

lots

people

that

are

aware

now

that

creatine

useful

thing

take,

but

for

whatever

reason,

他们还是不吃。

英文原文

>> they

still

don't

take

it.

没错。我认为这就是大家不吃的最主要原因之一。所以，我们必须想出保持一致性的方法。我认为在一天之中，无论你选择用什么载体来保持这种习惯，都是最好的。所以，如果是早上放进咖啡里因为你不会忘记，那很好。如果是放一点进希腊酸奶里，如果是使用软糖，无论是哪种方式，只要它是可靠的肌酸来源，能让你非常方便且持之以恒地服用，那就是最好的办法。

英文原文

>> Exactly.

And

think

that's

one

the

biggest

reasons

people

don't.

So,

got

come

with

ways

maintain

consistency.

And

think

whatever

vehicle

you

want

choose

maintain

that

the

run

day

the

best.

So,

it's

putting

your

coffee

the

morning

because

you

won't

forget

it,

great.

it's

putting

little bit

Greek

yogurt,

it's

using

the

gummies,

whichever

is,

long

it's

viable

source

creatine

that

makes

very

practical

and

consistent

for

you,

that's

the

best

way.

是的。我发现把它放在我必经的动线上真的非常非常重要。所以当我早上来到办公室时，东西全都摆在我的桌上。

英文原文

>> Yeah.

found

that

having

route

where

I'm

going

being

really

important.

when

come

office

the

morning,

it's

all

desk.

是的。

英文原文

>> Yes.

所以我就把补充剂放在桌子上，实际上今天甚至在我走进录音室之前，在我的休息室里，它就摆在休息室里。

英文原文

>> Um

have

the

supplements

just

desk

and

actually

even

before

walked

into

the

studio

today,

the

green

room

that

have,

it's

the

green

room.

当我在家的时候，它就放在咖啡机旁边。

英文原文

>> When

I'm

home,

where

the

coffee

machine

is.

没错。

英文原文

>> Correct.

这对我起到了巨大的帮助。不然的话，如果它不在我的固定流程内，我就根本不会去做。

英文原文

>> And

that

has

radically

helped

me.

Um,

otherwise

wasn't

within

routine,

would

wouldn't

happen.

是的，我们在柜台上放了一个罐子，和其他所有补充剂放在一起，就在食品储藏室里，距离很近。因为如果放在车库里，你就会觉得，“我给忘了”。

英文原文

>> Yeah,

have

jug

the

counter

with

all

our

other

supplements,

it's

the

pantry,

it's

by.

Because

it's

the

garage,

you're

like,

forgot

about

it.

我觉得另一件事是，像肌酸这类东西，有时候很难真正察觉到差异。

英文原文

>> I

think

the

other

thing

with

some

things

creatine,

it's

hard

really

notice

the

difference

sometimes.

说得太好了。是的，这不像咖啡因，你知道，咖啡因是有立竿见影的效果。所以不同于咖啡因，肌酸需要一段时间才能注意到效果，而且它们是间接显现的。你不会立刻注意到巨大的提升

英文原文

>> Uh,

excellent

point.

Yeah,

this

not

caffeine,

you

know,

it's

immediate

effect.

So,

unlike

caffeine,

creatine

takes

while

notice

the

effects,

and

they

come

direct.

You

don't

immediately

notice

massive

increase

精力或警觉性方面的提升。

这就像力量训练一周甚至两周后，你会觉得：“哇，我多做了几次重复。我能举起更大的重量。呃，我恢复得很快。”这是我们相当常听到的一种反馈。骨骼方面你永远不会察觉到，但关于认知方面我们确实听到过个案反馈，特别是在睡眠不足时，人们确实会注意到其效果。虽然我只是一个样本量为一的个例，但我发现当我服用大剂量的肌酸时，时差反应明显减轻了相当多。你知道，当你开始服用它时，如果你从今天开始服用。

是的。

英文原文

in energy or alertness.

It's like after a week of weight training or even two, you're like, "Wow, I did more repetitions. I could do more weight. Uh, I recover quickly." Is one that we hear uh quite often. You'll never notice with with your bone, but we have heard anecdotally with cognition, especially sleep deprivation, people do notice the effects. And I'm an N of one, but I noticed jet lag goes down quite a bit uh when I take a high dose of creatine. And you know when you start taking it if you start taking it today.

Yes.

如果我今天开始服用，比如三到五克肌酸，我今天会察觉到差异吗？

英文原文

>> If I start taking so 3 to five grams of creatine today am I going to notice the differences today?

不会。以三到五克的剂量，从肌肉的角度来看，你可能需要几周如果不是一个月才能察觉到。从大脑的角度来看，这么低的剂量你很可能注意不到任何效果，因为大脑自身可能正在合成足够的量。但如果你正处于极度代谢压力之下，那么几天之后你可能会注意到一些记忆或认知上的好处。但在这么低的剂量下，你需要稍微有一点耐心。不过话又说回来，三克可以在30天内使你的骨骼肌达到饱和。所以这并不是一段很长的等待。

英文原文

>> No. It'll pro with three to five grams you'll probably notice it in a few weeks if not to a month from a muscle perspective. From a brain perspective that low you're likely not going to notice any effect because the brain is probably making enough. But if you're really metabolically stressed then you might notice some memory or cognitive uh benefits after a few days. But at such a low dose you need to be a little bit patient. But again, three grams could saturate your skeletal muscle in 30 days. So it's not that long of a weight.

在认知方面，在做这些斯特鲁普测试（Stroop tests）时所观察到的认知效益，

英文原文

>> And on the cognitive side, the cognitive benefits that were observed when doing these Stroop tests,

他们是之前就一直在服用，还是只是在测试进行的那特定一天给药的？

英文原文

>> had they been taking it previously or was it just administered on that particular day when the test happened?

是的。那一项是提前一周进行了冲击期负荷。所以他们让身体彻底达到饱和，试图获得那些效果。

英文原文

>> Yes. So that one was in a week in advance with the loading phase. So they really saturated the body to try to get the effects.

好的。所以他们已经服用了一段时间。

英文原文

>> Okay. So they were taking it for some time.

急性大剂量与神经元水肿疑问

是的。但在德国的那项剥夺睡眠研究中，针对21小时的睡眠剥夺，他们只给了一次大剂量的冲击给药。那些受试者第二天在一系列类似这样的测试中确实表现得更好了。所以如果你觉得：“哇，我周五有个重要事情。遗憾的是，我完全睡不了觉，充其量能睡一到两个小时。”那么大剂量可能会派上用场，之后你就可以回到你更规律的日常安排中。我认为之前发生或现在正在发生的情况是，很多个人根据那些研究，现在认为自己需要每天服用20或30克。而我的态度是：等等，你第二天睡眠充足吗？因为在那个剂量下，我们不知道神经元是否会充水水肿；如果确实如此，从长远来看是否可能导致任何有害影响。所以再次强调，我不会呃、呃推荐长期持续服用超大剂量。那会不会下调你的自身合成？呃，这些都是我们需要去探讨的问题。是的。

英文原文

>> Yeah. But on the sleep deprivation study from Germany, they just gave it one bolus mega dose for 21 hours of sleep deprivation. And those individuals did perform better from a number of tests like this the next day. So if you're like, "Wow, I got something coming up Friday. Unfortunately, I'm not going to get any sleep at best one or two hours." Then a high dose might come into play and then you can go back to your more consistent routine. I think what happened or is happening is a lot of individuals are now thinking I need to take 20 or 30 grams on a daily basis based on those studies. And I'm like, wait a minute, are you getting enough sleep the next day? because at that dose we don't know if the neuron will swell with water and if that's the case is that potentially causing any detrimental effects in the long term. So again I would not uh uh recommend taking a mega dose for consistently over time. Could that downregulate your natural synthesis? Uh these are all questions that we need to look at. Yeah.

那么除了肌酸的领域、除了肌肉的领域，我猜除了整体的营养领域之外，你自己在做些什么来保持健康？你的日常习惯是什么？

英文原文

>> So outside of the realm of creatine, outside of the realm of muscle, outside of the realm of I guess nutrition generally, what are you doing to keep yourself healthy? What is what is your routine?

是的。我对锻炼非常坚持，所以我尽量保证每周至少有3到4天进行力量训练。呃，并加上至少20到30分钟的中等强度有氧运动或者嗯，比如动感单车课。我个人喜欢交替进行。所以，我可能会在周一、周三、周五做力量训练，然后在周二、周四做有氧运动。呃，到了周末就去徒步，诸如此类。嗯，在营养摄入方面也相当严格。尽量保持非常均衡的饮食。天哪，我的短板是获得充足的睡眠。所以，我不得不大幅减少中午过后咖啡因的摄入，好让我——关于咖啡因，我大概属于代谢较慢的那种。所以，呃，我尽量去充分优化循证研究，将其应用到我的日常生活中，并尝试以此方式去推广它。是的。

英文原文

>> Yeah. So, I'm religious with exercise, so I try to exercise at least 3 to 4 days a week with weight training. Uh, and add in at least 20 to 30 minutes of either moderate intensity cardio or um like a spin class. I personally like to do alternating days. So, I'll do weight training like maybe Monday, Wednesday, Friday, and then cardio Tuesday, Thursday. Uh, and then on the weekends, hiking, things like that. Um, pretty religious with nutrients as well. Try to eat a really balanced diet. And my god, my failure is getting enough sleep. So, I've had to cut caffeine out quite a bit by past noon to allow me I'm probably a slower metabolizer um with caffeine. So, uh I try to really optimize evidence-based research, take it into my daily life and try to promote it that way. Yeah.

在你们所做的这些工作和研究中，有什么事情是你特别感到兴奋的吗？

英文原文

>> And is there anything you're particularly excited about in the work and research that they do?

从颈部以上探索肌酸的新应用

我对颈部以上的发展方向超级着迷。我认为对于颈部以下，关于肌酸与运动或其他营养素，我们已经了解得很多了。我对这种能力感到着迷。如果是脑震荡呢？你知道，呃，UFC选手在挨打前能服用肌酸吗？这能否减少以后的慢性创伤性脑病（CTE）、脑震荡或脑外伤？我想到了拳击、穆罕默德·阿里，呃，诸如此类的事情。在啮齿动物中有证据表明，如果在头部创伤前服用肌酸，它能显著加快脑震荡的恢复。所以我也对此非常着迷，就像几乎作为一种预防手段。任何涉及头部创伤的人，我认为你绝对应该把肌酸看作一种可以服用的东西，以防万一你受到撞击。当然还有关于阿尔茨海默病或抑郁症其他领域的一切。所以让我着迷的是，这种你知道在1832年就被发现的营养素，在极长的一段时间里都很无聊，因为我们以为我们什么都知道了，而现在它展现出了全新的生命力，带来了我们甚至从未想过会发生的作用。

英文原文

>> I'm super fascinated with the movement from the neck up. I think we know a lot about the neck down with creatine and exercise or other nutrients. I'm fascinated with the ability. What about concussion? you know, can an uh the UFC fighter take creatine before they get hit? Could that decrease CTE or concussion or brain trauma later on in life? I think a boxing Muhammad Ali uh things like that. So, there's evidence in in Rodents that if you take creatine before head trauma, it really speeds up concussion recovery. So, I'm fascinated with that as well, like almost a prophylactic. Anybody involved in head trauma, I think you should definitely look at creatine as something to be taking just in case you get hit. And then of course everything with Alzheimer's or other areas of depression. So I'm fascinated that this nutrient which was you know 1832 it was discovered boring for the longest time because we thought we knew everything and now it's taking a life of its own as having these profound benefits we never even thought would happen yet.

许多人出于诸多原因认为你是这一领域的领军专家。你认为会不会有那么一天，你停止研究肌酸，转而去做别的事情？

英文原文

>> A lot of people consider you to be the sort of leading expert on this subject for many reasons. Do you think there'll be a time where you you stop researching creatine and you move on to something else?

你知道，这很有意思。如果是大概5年前，我可能会说是的，但现在，不会。有太多事情要做了。即使是对于骨骼肌，如果你要问：“达伦，服用的最佳剂量是多少？”我会说：“我毫无头绪。”每一位肌酸研究人员都说过：“我不知道。”我们仍然不知道每个人可以服用的、能满足所有需求的最佳剂量是多少，特别是在大脑方面。我们现在只是给出一个估计值，比如我服用10克，也许你服用12克，有人可能服用15克，但归根结底，我们仍然不知道最佳的补充方案、最佳的剂量。呃，所以有太多领域了。因此在接下来的20年里，我敢打赌你们仍然会看到我专注于肌酸以及其他相关事物。是的。

英文原文

>> You know that's interesting. I would have said yes about 5 years ago, but now no. There's too much to do. Even with skeletal muscle, if you were to say, "What's the best dose, Darren, to take?" I say, "I have no clue." Every creatine researcher said, "I don't know." We still don't know the best dose that every person can take that will check off all the boxes, especially in the brain. We're just giving an estimate that I take 10, maybe you take 12, someone might take 15, but at the end of the day, we still don't know the best supplementation protocol, the best dose. Uh, so there's so many areas. So for the next 20 years, I bet y'all still be focusing on creatine with other things as well. Yeah.

关于那些剂量，对于不同的人会有所不同吗？

英文原文

>> And on that doses, is that different for different people?

极好的问题。以前的观点是，你的体型越大，肌肉中储存肌酸的容量就越大。所以这合乎情理。如果你是50公斤与150公斤，你将会有更大的储存容量。因此在相对基础上，那里的剂量很可能也会更高。一个人承受的压力越大，他们可能就需要得越多，因为他们大脑中的天然机制无法跟上。所以，这是非常因人而异的。

我认为我们给出一般性的建议是为了省事，但话又说回来，有些人可以非常科学地对待它，并根据体重来确定，这两种方式你都不会出错。

英文原文

>> Excellent question. So the thought was that the larger you are, you have more storing capacity in your muscle for creatine. So it makes sense. If you're 50 kg and 150 kg, you're going to have greater storing capacity. So the dose on a relative basis is likely higher there as well. the more stressed the person is, it's likely they're going to require more because their natural machinery in the brain can't keep up. So, it is very individualistic.

I think we give out general recommendations to make it easy, but again, some people can take it very scientifically and base it on body weight and you can't go wrong with both of them.

我敢说有很多人听到对话的这个阶段，他们心中的核心问题是：“好的，我有挚爱的人

英文原文

>> I bet there's a lot of people that are this far into the conversation and their their central question is, "Right, I've got loved ones

我非常非常希望他们开始嗯考虑

英文原文

>> that I really really want to start um considering

出于无论什么原因补充肌酸。可能是认知效益、肌肉效益，随便什么。

英文原文

>> creatine supplementation for whatever reason. It could be cognitive benefits, muscular benefits, whatever.

他们可能最终

当我有那种特别的为我发生的情形。

英文原文

>> They might end up

when I have that particular moving for me.

如果他们的亲人现在正在收听，

英文原文

>> If their loved ones are now listening,

并且

英文原文

>> y

你必须向他们的亲人陈述理由，说明他们为什么要服用

英文原文

>> and you had to make a case to their loved ones about why they should take

肌酸。

英文原文

>> creatine.

是的。

英文原文

>> Yeah.

衰老与健康工具箱

你会说什么？我会说肌酸是健康促进嗯工具箱里的工具之一，它可能有助于你活得更久、活得更好，并让你能够在晚年继续维持各项活动，否则你本无法做到这些，而不幸的是那会导致加速衰老和一种凄凉的离世方式。这就好比——这就好比说我要把所有东西都留到退休后再用。我的问题是为什么？你可能都活不到退休。所以这是其中一方面。是的。

英文原文

>> What would you say? I would say creatine is one tool in that health promotion um toolbox that might help you live longer and better and allow you to maintain activities later on in life which you wouldn't have been able to do and unfortunately that leads to accelerated aging and a poor way to go. It's like it's like saying I'm going to save everything for retirement. My question is why? You might not make it to retirement. So that's one of the things. Yeah.

衰老。

英文原文

>> Aging.

是的。

英文原文

>> Yes.

在你对这个词的定义中，什么是衰老？

英文原文

>> What is aging in your definition of the word?

这是灾难性的。不幸的是，我正在经历它。你知道，我注意到自从迈入40岁，身体各处疼痛明显加剧，想要维持肌肉量也稍微变得更难了。嗯，所以不幸的是，可以认为身体承受压力的能力不再那么高，各项机能开始相当快地衰退。所以，我们都知道，你知道，身体更疼了。我们流失了肌肉量。我跑不了那么快了。所以，生物学上的衰老就是人体的一种退化。通过这次对话以及其他探讨，我们需要想出阻止这种退化的办法，如果可能的话，想出维持那种在没有疾病的状态下活得更长久的能力的方法。是的。

英文原文

>> It's catastrophic. Unfortunately, I'm going through it. You know, I've noticed ever since I hit the fourth decade, things hurt a lot more and muscle mass to retain it a little bit harder. Um, so unfortunately, think of the body's ability to withstand stress is not as high and things start to break down quite fast. So, we all know, you know, things hurt more. We've lost muscle mass. I can't run as fast. So, biological aging is kind of the deterioration of the human body. We need to with this conversation and others come up with ways to stop the deterioration and if anything come up with ways to maintain that ability to live longer free of disease. Yeah.

我们在这个播客中有一个结语传统，上一位嘉宾会给下一位嘉宾留一个问题，但并不知道是留给谁的。这道题相当棘手。

英文原文

>> We have a closing tradition on this podcast where the last guest leaves a question for the next not knowing who they're leaving it for. This one's quite a tricky question.

好的。

英文原文

>> Okay.

什么是现实？你认为这一切都是什么？这一切

英文原文

>> What is reality? What do you think all of this is? All

我们所能看到以及所经历的这一切东西，你认为它是什么？你觉得这是个模拟吗？你觉得这是……

英文原文

>> this stuff that we can see and all we experience. What do you think it is? Do you think it's a simulation? Do you think it's

这一切绝对都是真实的。因为我觉得我们能感受到它。这不是《老大哥》或游戏节目之类的东西。我们都会经历不同的情绪和类似的事情。所以，我觉得你能感受到它。是的。

英文原文

>> this is all real for sure? because I think we can feel it. It's not a a big brother or anything that's a game show. We all go through different emotions and things like that. So, I think you can feel it. Yeah.

你有宗教信仰吗？

英文原文

>> Are you religious?

有的。天主教徒。罗马天主教徒。是的。

英文原文

>> Yes. Catholic. Roman Catholic. Yeah.

而且你是个顾家的男人。你有……有……

英文原文

>> And you're a family man. You've got got some

呃，就像我们聊过的，家里有一只法国斗牛犬和一只猫，还有妻子。是的。而且，呃，我和我的家人关系非常亲密，诸如此类的。是的。

英文原文

>> uh French bulldog and a cat as we talked about and wife at home. Yeah. And uh really close to my family and stuff like that. Yeah.

职业目标与健康寿命

如果到了你职业生涯的终点，今天是你的最后一天，而你已经取得了成功，你的目标会是什么？

英文原文

>> And what is your goal if we get to the end of your career and this was your last day and you had been successful?

哦，是的。我想那会是给我的学生留下持久的印象——哇，他在某种程度上改变了我的生活。如果我能让一个人活得更久、远离疾病并且更快乐，我完全支持。你知道，随着人们变老，当你开始看到人体发生的变化时，你就会想：“哦，那个人曾经年轻且充满活力。”然后当你听说其他人无法进行他们生活中的活动，或者他们无法旅行，或者他们不敢去旅行时。我就会想，你需要拥抱今天。我很喜欢摩根·弗里曼在《肖申克的救赎》里的那句台词：忙着活，或者忙着死。因为坦白说，我们完全有能力通过生活方式的选择来提高优化水平，我希望看到人们活到120岁、130岁，依然活跃，依然健步如飞。我认为随着技术的发展，我们正处在风口浪尖上，我认为对营养、锻炼、睡眠的认知……呃，大笑——天呐，如果我能让任何人再多做一件事，那就是更经常地笑一笑——对我来说，能成为推动这一事业的微小拼图，我认为这简直……无论怎么说，这都是超越我想象的。是的。

英文原文

>> Oh yeah. I think it would be a lasting impression on my students that wow, he changed my life in some way. And if I can make one person live longer, free of disease, and happier, I'm all for it. You know, when you start to see the human body as people get older, you're like, "Oh, that person used to be young and vibrant." And then when you hear other people that can't do activities they live in or they can't travel or they're afraid to. I'm like, you need to embrace today. I love that quote from Morgan Freeman Shaw Shank. get busy living or get busy dying cuz honestly we have the ability with lifestyle choices to improve optimization and I want to see people live to be 120 130 still active still going and I think we're on the cusp with technology and I think awareness around nutrition exercise sleep uh laughter oh gez if I could ask anybody to do one more thing it'd be just laugh more often for me to be just a small piece of the the puzzle promoting it I think it's if anything it's it's just beyond I believe. Yeah.

为什么这件事会吸引你？我……我之所以这么问，部分原因在于，那些吸引我们、触动我们或让我们感到好奇的事情，往往总会带有一点个人原因，

英文原文

>> Why did this pull you in? I I I asked that in part because it tends to be the case that the things that draw us in or pull on our make us curious, there tends to always be a bit of a personal reason,

对吧？是的。

英文原文

>> right? Yeah.

更多的是，你知道，我是不是怕死怕得要命？百分之百是。是的。我不能……我不能去想它。是的。为什么？

英文原文

>> It was it was more that you know, am I scared to death? 100%. Yeah. I can't I can't think of it. Yeah. Why?

是的。我只是觉得这对我来说很奇怪。我会到一个节点，呃，也许是因为有宗教信仰，然后你去想它，然后我……我的大脑就卡住了。我真的没法去想它。

英文原文

>> Yeah. I just think it's weird for me. I get to a point uh maybe being religious and then you think about it and then I my brain stops. I can't think about it really.

是的。这就变成了……这就像我想永远活下去一样。如果我能想到让我活下去并在某种程度上实现这一目标的方法，虽然显然这脱离现实。但是的，我呃怕死怕得要命。是的。

英文原文

>> Yeah. And it's this becomes it's almost like I want to live forever. And if I can think of ways to make me live and partially get there, obviously it's not reality. But yeah, I'm uh scared to death of dying. Yeah.

你一直都这样吗？

英文原文

>> Have you always been?

对。百分之百是。怕高怕得要命。而且我甚至都无法谈论死……死亡的经历。是的。因为我觉得这……这把那些你根本无法知晓的事情摆到了面前。

英文原文

>> Yep. 100%. Scared to death of heights. And I can't even talk about the the death experience. Yeah. Cuz I think it it sort of brings into perspective things that you just don't know.

你失去过亲友吗？

英文原文

>> Did you ever lose anybody?

呃，只是呃朋友和类似的人，但目前还没有嗯具体的，比如父母或类似的人。但这根弦一直都在。我不知道这是不是我身上的罗马天主教信仰在起作用，但这就像是，哇，我一点都不想面对那个。是的。

英文原文

>> Uh just uh friends and things like that, but nothing um specific like parents or anything like that yet. But it's always been there. I don't know if it's the Roman Catholic in me or not, but it's like, whoa, I don't want that at all. Yeah.

你甚至都不能谈论它。

英文原文

>> You can't even talk about it.

甚至都不能谈论它。不能。不能。是的。

英文原文

>> Can't even talk about it. No. No. Yeah.

真的吗？

英文原文

>> Really?

是的。这有点像是，我在某种意义上可以谈论它，我理解它，而且它是现实的，但更主要的是，嗯，出于某种原因我甚至都不愿去想它，因为我对生活充满了热爱，以至于我甚至都不想去思考：哦，[ __ ]，这可能会发生。是的。

英文原文

>> Yeah. It's kind kind of like I can talk about it in a sense I understand it and it's realistic, but it's it's more um that for some reason I don't even want to think about it cuz I have so much passion for life that I don't even want to think about, oh [ __ ] this could happen. Yeah.

而且你相信死后会去往某个地方。

英文原文

>> And you believe you go somewhere after death.

哦，那是肯定的。天堂。是的。是的。是的。是的。是的。

英文原文

>> Oh, for sure. Heaven. Yeah. Yeah. Yeah. Yeah. Yeah.

但如果你确实相信自己会去天堂，那听起来是个好地方。一个极好的地方。是的。我只是想在这里度过更多的时间。还有很多事情要做。是的，那是肯定的。

英文原文

>> But if you do believe you're going to heaven, that sounds like a good place. a great place. Yeah. I just want to spend more time here. There's still a lot of things to do. Yeah, for sure.

有道理。

英文原文

>> Makes sense.

是的。

英文原文

>> Yeah.

好的，谢谢你。谢谢你来做……

英文原文

>> Well, thank you. Thank you for doing

非常感谢你。这太棒了。谢谢你。是的。我……

英文原文

>> Thank you so much. This was great. Thank you. Yes. I

我必须得说，你知道，你在这个课题上做了如……如此多的研究，我之前的很多嘉宾都引用并谈论过。而且……

英文原文

>> I have to say, you know, you've done so so much research on this subject that so many of my previous guests site and talk about. And

所以，能把源头请到这里真的太棒了。我……我为你所做的工作向你致敬，因为归根结底，我认为……我认为很多人确实希望延长他们的健康寿命，

英文原文

>> so, it's it's great to have the source here. I I applaud you for the work you've done because at the end of the day I think I think a lot of people do want to extend their health span

也就是更长久地健康生活，因为现在确实存在一种普遍现象，人们的健康寿命很短，从40岁、50岁起就开始靠药物维持，然后我们生命中最后的二三十年就处于，你知道的，无力去做自己关心的那些事情的状态，

英文原文

>> which is to live healthier for longer cuz there's a real sort of epidemic of people having short health spans being medicated from the age of 40 50 years old and then having that sort of last couple of decades of our life being you know incapable of doing the things we care about

而且我认为很多这方面的研究给了我们一个选择——如果我们选择去采纳的话——

英文原文

>> and I think a lot of this research gives us an option if we choose to take it

去过上一段……去过上更好的生活。

英文原文

>> to live a to live a better life.

非常感谢。是的，太棒了。所以，

英文原文

>> Thank you so much. Yeah, it was great. So,

非常感谢你。做得很棒。

英文原文

>> thank you so much. Well done.

YouTube推出了一个全新的疯狂算法，他们基于人工智能和你的所有观看行为，能准确知道你接下来想看什么视频。算法显示这个视频对你来说是最完美的视频。对于现在正在观看的每个人来说，这个推荐都是不同的。去看看这个视频吧，我敢打赌你可能会喜欢它。

英文原文

>> YouTube have this new crazy algorithm where they know exactly what video you would like to watch next based on AI and all of your viewing behavior. And the algorithm says that this video is the perfect video for you. It's different for everybody looking right now. Check this video out and I bet you you might love it.