很不一樣健康概念,要訓練身體才會增強免疫力,自然療法,柏格醫生 Dr Berg
Summary
TLDR视频中探讨了“毒理效应”(hormesis)这一概念,即适量的应激可以促进健康和适应性。通过举例说明,如锻炼、辐射、寒冷、热应激等,强调了身体在适度压力下如何通过内分泌系统和自主神经系统的协同工作来适应并变得更强壮。视频中还提到了植物化学物质如硫烷(存在于西兰花芽或萝卜芽中)如何通过触发热休克蛋白等机制增强我们的身体排毒能力。此外,讨论了饮食、过度清洁、抗生素使用等现代生活中的反直觉现象,以及它们如何影响我们的健康。最后,视频强调了适度的应激和锻炼是促进健康的关键,而不是完全的静止和不活动。
Takeaways
- 💪 **适量压力与健康**:适度的压力和破坏是创造健康所必需的,例如锻炼可以增强身体。
- 🌱 **毒物兴奋效应(Hormesis)**:描述了小剂量可能产生相反效果的两种事物,如低剂量辐射或化学物质可以触发身体变得更强壮。
- 🧠 **适应机制**:身体内部有适应机制,包括内分泌系统和自主神经系统,帮助身体适应并变得更强壮。
- 🧬 **生存的适者**:生存不仅是最强壮者,更是最能适应者。
- 🥦 **植物化学物质**:如硫烷(在西兰花芽或萝卜芽中发现),能触发热休克蛋白,增强解毒酶,帮助身体排除毒素。
- 🏋️♂️ **锻炼与微炎症**:锻炼引起的微炎症有助于身体排除炎症。
- 🚫 **断食与细胞再生**:断食可以促进脑细胞生长、线粒体数量增加和免疫系统的再生。
- ❄️ **冷疗法**:适当的寒冷压力有助于身体健康,但过度则有害。
- 🍬 **糖分摄入**:减少脂肪摄入而增加碳水化合物的摄入可能导致脂肪积累。
- 🌡️ **胰岛素抵抗**:过多糖分摄入可能导致胰岛素抵抗,这是一种身体的保护机制。
- 🌞 **阳光与维生素D**:适量日晒有助于维生素D的合成,维生素D缺乏可能增加患癌风险。
- 🔥 **饮食与新陈代谢**:频繁节食可能导致新陈代谢变得极其高效,从而使减肥变得更加困难。
- 🥗 **生酮饮食与冷疗**:生酮饮食、断食和冷疗可以促进线粒体解耦,使脂肪细胞变得更低效,有助于减肥。
Q & A
什么是‘毒物兴奋效应’(hormesis)?
-毒物兴奋效应(hormesis)是一个描述两种可能产生相反结果的事物的术语。它通常指的是在一定控制剂量下,低水平的压力或破坏可以导致身体变得更强壮、更健康。
为什么锻炼可以看作是一种‘毒物兴奋效应’?
-锻炼时,我们的身体会产生微炎症,这实际上是一种控制剂量的破坏,它触发身体的适应机制,导致肌肉变得更强壮、更健康。
自主神经系统和内分泌系统在‘毒物兴奋效应’中扮演什么角色?
-自主神经系统和内分泌系统共同工作,帮助身体适应各种压力,如运动、辐射、寒冷和热量等,从而变得更强壮。
如何通过食物触发‘毒物兴奋效应’?
-某些食物中的化学物质,如硫烷(存在于西兰花芽或萝卜芽中),可以触发特定的蛋白质和化学途径,激活身体的解毒酶,从而增强我们排除毒素的能力。
为什么说‘没有痛苦就没有收获’与‘毒物兴奋效应’有关?
-这个概念与‘毒物兴奋效应’有关,因为它强调了一定程度的压力或不适是身体变得更强壮和健康的必要条件。
什么是‘生存的适者’?
-‘生存的适者’是指那些最能适应环境变化的个体。这与‘适者生存’的概念不同,更强调适应能力而非仅仅是生存。
为什么说短期的饥饿对身体有益?
-短期的饥饿可以激发身体产生一系列积极的变化,如脑细胞增长、线粒体数量增加和免疫系统的再生。这些都是身体适应机制的一部分,帮助我们在食物短缺的情况下生存。
为什么过度清洁和消毒可能对身体不利?
-过度清洁和消毒会减少我们接触细菌的机会,这可能导致免疫系统缺乏必要的锻炼,从而增加过敏和生病的风险。
为什么说适度的阳光照射可以降低某些类型癌症的风险?
-适度的阳光照射可以帮助身体产生维生素D,而维生素D缺乏可能会削弱免疫系统,增加患癌的风险。
为什么频繁节食可能导致长期体重增加?
-频繁节食可能导致新陈代谢变得极其高效,能够在很少的能量摄入下运作,这使得减肥变得更加困难。此外,节食还可能导致身体对食物的吸收效率提高,从而增加体重。
什么是‘线粒体解偶联’,它如何帮助减少体重?
-‘线粒体解偶联’是一种代谢过程,它使线粒体在产生能量时浪费更多的能量,从而减少脂肪细胞的效率。这可以通过生酮饮食、断食或冷疗等方式实现。
Outlines
🏋️♂️ 何为毒理学中的“毒物兴奋效应”
第一段视频脚本主要探讨了毒理学中的一个概念——“毒物兴奋效应”(hormesis)。这个术语描述了两种可能在结果上相互对立的事物。视频通过举例说明,适度的压力和破坏,如锻炼,实际上可以促使身体变得更强壮和健康。内分泌系统和自主神经系统共同工作,帮助身体适应并变得更强大。视频中还提到了通过辐射、寒冷、热量等不同形式的应激,以及某些植物化学物质、杀虫剂、农药和杀菌剂在极低剂量下产生的毒物兴奋效应。特别提到了硫烷(如在西兰花芽或萝卜芽中发现的),它能够触发特定的蛋白质和化学途径,增强我们肝脏的解毒能力。此外,视频还讨论了禁食、锻炼引起的微炎症、以及短期饥饿对促进细胞生长和免疫系统再生的积极作用。
🌱 过度清洁与健康的关系
第二段视频脚本讨论了过度清洁和卫生对我们健康的影响,特别是对儿童免疫系统的潜在负面影响。视频指出,生活在农场的孩子往往拥有更强大的免疫系统,而过度清洁的孩子更容易生病。生病实际上锻炼了我们的免疫系统,增强了我们的防御能力。此外,视频还提到了抗生素的使用可能导致病原体的抗药性增强,以及使用酸反流药物可能加剧心脏灼热感,因为真正的原因在于胃酸不足而非过多。视频还强调了日晒对于获取维生素D和维持免疫系统的重要性,以及不当节食可能导致的新陈代谢效率提高,进而导致更难减重的问题。最后,视频强调了适度的压力和锻炼是健康生活的重要组成部分。
Mindmap
Keywords
💡健康
💡毒理学中的 hormesis 效应
💡适应性
💡锻炼
💡禁食
💡冷疗法
💡植物化学物质
💡氧化还原系统
💡胰岛素抵抗
💡微生物群
💡维生素D
💡代谢效率
Highlights
健康与压力之间的关系,以及如何通过适度的压力促进健康
何为“毒理学中的低剂量效应”(hormesis)
锻炼如何通过造成微损伤来增强身体
内分泌系统和自主神经系统在适应性压力反应中的作用
适应性压力反应如何帮助身体变得更强壮和健康
辐射、寒冷、热力等不同形式的压力如何通过hormesis促进适应性
低氧和高二氧化碳水平如何产生荷尔蒙效应
植物化学物质如硫烷如何触发热休克蛋白,增强解毒能力
锻炼引起的微炎症如何帮助身体消除炎症
禁食如何促进脑细胞生长、线粒体数量增加和免疫系统再生
短期禁食和锻炼的益处与过度禁食和过度训练的风险
为什么减少脂肪摄入并不总是有助于减肥
吃糖过多可能导致身体产生胰岛素抵抗
过度清洁和消毒可能削弱免疫系统,增加生病风险
抗生素的滥用可能导致病原体抗药性增强
胃酸反流的真正原因及如何通过补充酸来治疗
缺乏日晒可能增加某些类型癌症的风险
长期节食可能导致新陈代谢变得极其高效,反而更难减肥
通过生酮饮食、禁食和冷疗等方法使脂肪细胞变得更低效
总结:健康不能仅通过久坐和不活动来创造,适度的压力和锻炼是一个好的开始
Transcripts
the more I look at Health the more that
you cannot create Health without stress
and some bit of
distruction you've heard the concept no
pain no gain or what doesn't kill you
will make you stronger I mean what's up
with that so today I'm going to do a
little bit of a deep dive into this term
hormesis now what is this term hormesis
what does that mean it's a term to
describe two things that might oppose
each other in outcome and I'm going to
give you a lot of examples but you know
I think we all know that when we
exercise we're creating destruction in
our C and then the outcome of that is
something that's stronger it's healthier
it's more fit so hormesis is really
about a controlled dose of stress and
deep inside ourselves we have this very
interesting uh adaptation mechanism and
the system that actually is controlling
this is part endocrine system and part
autonomic nervous system so both of
these work together to help your body
adapt to becoming stronger and the key
word is adaptation and you probably
heard of the concept of um survival of
the
fittest it should be called survival of
those who can adapt the best so with
hormesis you can adapt from various
stresses radiation exercise stress cold
stress heat stress like SAA things like
that also reducing your oxygen and
increasing your CO2 can create a hormone
atic effect and even various plant
chemicals a lot of different
insecticides pesticides and even
fungicides of course they're in very
very low doses because they're meant to
kill these small little insects but when
we consume them we're creating a
hormetic effect so let's just take for
example sulfurane like in broccoli
Sprouts or radish
Sprouts what it does is it triggers
certain proteins certain chemical
Pathways one protein that it triggers is
called a heat shock protein that
activates certain things that allow us
to strengthen our
detoxification enzymes so here we are
exposed to a small dose of a poison that
strengthens our own ability to get rid
of poisons in our liver we have these
enzyme systems called Phase 1 Phase 2
detoxification where we can take a
poison and turn into a harmless particle
well guess what triggers that system the
sulfurane this poison you're causing all
these different enzymes and proteins to
then rebuild and repair and so the
rebuilding and repair mechanism won't
occur until you trigger it so in other
words exercise
induces
microinflammation that then allows our
bodies to get rid of inflammation and
then we get into this wild concept of
starving our bodies right we call that
fasting and all of a sudden all of these
amazing things occur our brain cells
start growing more our mitochondria
starts increasing in number our immune
system gets regenerated from new stem
cells deep in our genes from years of
adaptation the different mechanisms that
were strengthened and created to counter
starvation so we could survive because
when you think about it starvation can
kill you if you go on too long but
shortterm it's amazing same thing with
exercise right you can overtrained to
the point where you're completely dead
right but just a little bit of exercise
is really good same thing with cold
therapy right I mean think about it it's
only so much time you're going to be
able to spend in this uh you know 35
degree temperature before you're going
to have problems each person has their
own individual tolerance for certain
stress that they can take uh to be able
to do this we cannot create Health just
by being sedentary all the time and
doing nothing now there's some other
interesting counterintuitive things
about too and this is not a hormesis
thing but it's just very Contra inuitive
right because we used to think that if
we cut the amount of fat that we eat
then we will lose our fat well we found
that that didn't work because people
tend to change the type of calories to
more carbs right and then that converts
to Fat then we have another concept of
the more sugar that you eat the less
sugar you will eventually absorb why
because your body develops this
adaptation this this resistance against
it it's called insulin resistance it's
like a protective mechanism our blood
only really has about a tpoon of sugar
in it to be normal average person
consumes a lot of sugar so we're dumping
all the sugar and this is not normal so
our body protects itself with insulin
resistance to the point where now you
can't really absorb sugar that well and
it creates problems because now the
brain cells for example can't get fuel
and then you have all sorts of issues
another counter intu
situation is becoming more sterile the
more that we clean our bacteria and get
rid of bacteria and sterilize ourselves
especially when you're growing up as
like babies or small children the more
you set yourself up for getting sick the
more allergies you get kids that live on
farms have very strong immune systems
kids that are overly clean get sick a
lot more often I mean you can't create a
strong immune system if you never get
sick the action of getting sick
exercises your immune system and creates
your defenses I mean the same thing goes
when you take an antibiotic right you're
destroying getting rid of all this
bacteria and what do you end up with an
overgrowth of pathogens you have
stronger pathogens that are now
resistant against that antibiotic so it
comes with a package and then you have
um like when you take and acids right
and then you end up with more heartburn
how can that be well just understanding
the mechanism what causes heartburn is
this acid that is
regurgitating up through the valve it's
called an acid reflux right it takes an
acid to get rid of the acid when you
take apple cider vinegar or ban hydroc
chloride you're going to find your acid
reflex goes away why because the true
cause is a lack of acid not too much
acid when you don't have enough acid in
your stomach the valve doesn't close
here's another one this is interesting
when you don't expose yourself to the
sun you put yourself more at risk for
getting certain types of cancer now wait
a second we've all been told that the
Sun causes cancer right well maybe not
the sun gives us vitamin D a vitamin D
deficiency really can set you up for
cancer because it lowers the immune
system we need the vitamin D desperately
for every single part of our immune
system here's another one that's
interesting the more dieting that you do
in your lifetime the more weight you're
going to gain and that's really a truth
when you start to diet especially doing
it incorrectly you start
to develop this extreme
efficiency with your metabolism to the
point where it becomes very very
efficient it can run on just a little
bit of fuel this why it's so hard to get
rid of the fat now to make your fat
cells more inefficient the term for that
is called mitochondrial uncoupling where
you're wasting a lot of energy and you
can do that with getting in the
ketogenic diet you can do that with
doing fasting you can do that with cold
therapy but an efficient metabolism is
Created from going on lots of diets so
the theme of this video is you cannot
create Health without some a bit of
stress and exercise would be a good
place to start so if you want to check
that video out I put up right here
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