延長壽命7食物, 抗老化自然療法,柏格醫生 Dr Berg

Summary

本视频讨论了七种可能增加寿命的食物。首先提到了PQQ分子，它能够增加线粒体数量并参与电子的连续充放电，对大脑认知功能至关重要。接着介绍了可可和巧克力，它们富含PQQ和多酚，但需注意其高草酸含量。多酚和辅酶Q10均能增加线粒体数量，后者在电子传递链中起关键作用，常见于肉类和鱼类。肉碱有助于燃烧脂肪和锻炼恢复，而肌肽能修复线粒体损伤，减少炎症和糖化。FIC氰蛋白和欧米茄-3脂肪酸也对线粒体功能有积极作用。视频还提到了最危险的食物，可能缩短寿命。最后，作者介绍了自己编写的书籍，包括《Dr. Berg's Body Shapes Diets》和《The Healthy Keto Plan》，后者提供了详尽的健康生酮饮食指南。

Takeaways

• 🧠 PQQ分子可以增加线粒体数量，参与电子的连续充放电，对大脑认知功能很重要，且比白藜芦醇强10倍。
• 🍫 可可（cacao）是PQQ含量最高的食物之一，但要注意其高草酸含量，可能对肾结石患者不利。
• 🍓 多酚类物质（polyphenols）可以增加线粒体数量，减少氧化自由基损伤，存在于浆果、草饲肉类和奶酪中。
• 💊 CoQ10（辅酶Q10）在线粒体中发挥作用，有助于电子传递，有助于制造ATP，存在于肝脏、红肉和脂肪鱼中。
• 🏋️‍♂️ 肉碱（carnitine）有助于燃烧脂肪，保护肌肉蛋白，促进运动恢复，主要存在于红肉中。
• 🥩 肌肽（carnosine）可以修复线粒体损伤，降低炎症，减少糖化作用，延缓衰老，主要存在于红肉中。
• 🌿 螺旋藻中的菲可氰（FIC cyanin）可以提高抗氧化能力，增加线粒体数量，保护和修复DNA。
• 🐟 EPA和DHA这两种Omega-3脂肪酸可以改善线粒体功能，减少氧化应激，提高胰岛素敏感性，降低炎症，主要存在于三文鱼、沙丁鱼和鳕鱼肝油中。
• 🚫 视频还提到了可能缩短寿命的危险食物，但具体内容未在脚本中详述。
• 📚 视频中提到了作者Dr. Berg写的几本书，包括《Dr. Berg's Body Shape Diets》、《The Seven Principles of Fat Burning》、《The New Body Type Guide》（后更名为《The Healthy Keto Plan》），以及《Healthy Keto and Intermittent Fasting》。

Q & A

什么是PQQ分子，它如何影响寿命？

PQQ是一种非常强大的分子，它能够增加线粒体的数量，并且参与线粒体中电子的连续充放电过程。线粒体在细胞中负责制造ATP，即细胞的能量电池。PQQ有助于放电释放能量和充电能量，对大脑和认知功能非常重要。

为什么说可可或巧克力是PQQ的良好来源？

可可是制作可可粉和巧克力的原料，它含有大量的PQQ。即使经过加工成为巧克力，仍然保留了相当数量的PQQ。选择高可可含量的巧克力（如85%或90%）可以减少糖分摄入。

巧克力中的哪些成分可能对健康有负面影响？

巧克力中通常含有的糖分可能对健康产生负面影响。此外，可可含有较高的草酸，对于易患肾结石的人来说，可能不是一个好选择。

如何减少巧克力中草酸的吸收？

在午餐后食用一小块巧克力，并搭配一些奶酪，额外的钙质可以帮助减少草酸的吸收。

多酚是什么，它们在哪些食物中含量较高？

多酚是一种抗氧化剂，它们可以增加线粒体的数量，减少氧化自由基的损伤。多酚不仅存在于可可和浆果中，还存在于草饲肉类和奶酪中。

辅酶Q10在人体中有什么作用？

辅酶Q10在我们的线粒体中特别重要，尤其是在处理电子的部分。它允许电子通过，使我们能够制造ATP。此外，辅酶Q10还增加身体的抗氧化能力，甚至被用作治疗线粒体疾病的疗法。

为什么说红肉是L-肉碱的良好来源？

L-肉碱有助于燃烧脂肪，特别是在锻炼时，并帮助保护肌肉蛋白和恢复。红肉中L-肉碱的含量很高，这是通常被建议少吃的食物。

肌肽是什么，它如何帮助修复线粒体损伤？

肌肽是一种分子，它能够显著修复线粒体损伤，帮助缓冲pH值，减少炎症，消除氧化压力，甚至减少糖基化，这对于糖尿病患者或经常摄入糖和蛋白质的人来说非常重要。

藻蓝蛋白是什么，它在哪些食物中可以找到？

藻蓝蛋白是一种在螺旋藻中发现的分子，它不仅能改善氧化压力，还能增加线粒体的数量，帮助保护和修复DNA。

EPA和DHA如何改善线粒体功能？

EPA和DHA这两种Omega-3脂肪酸直接改善线粒体功能，减少氧化压力，改善胰岛素敏感性，并减少炎症。它们可以在三文鱼、沙丁鱼和鳕鱼肝油中找到。

Dr. Berg提到的最危险的食物是什么，它如何影响寿命？

Dr. Berg没有在脚本中明确指出最危险的食物是什么，但他强调了某些食物对缩短寿命的潜在影响，这可能与食物中的糖分、加工程度或特定成分有关。

Dr. Berg写了哪些关于健康和饮食的书籍？

Dr. Berg写了几本关于健康和饮食的书籍，包括《Dr. Berg's Body Shapes》、《The Seven Principles of Fat Burning》、《The New Body Type Guide》以及《The Healthy Keto Plan》等。

Dr. Berg的《Healthy Keto Plan》与《The New Body Type Guide》有何不同？

《Healthy Keto Plan》是《The New Body Type Guide》的更新版本，包含了更多细节，如脂肪燃烧的七原则、激素、身体类型、基本的生酮饮食计划、间歇性禁食、脂肪燃烧的触发因素和阻碍因素以及详细的脂肪燃烧策略。

Dr. Berg提供了哪些书籍的特别优惠？

Dr. Berg提供了一个特别优惠，如果你购买《Healthy Keto Plan》这本书，你将免费获得《Healthy Keto Intermittent Fasting》这本书，这是一个快速指南，帮助你在45分钟内学会如何进行生酮饮食和间歇性禁食。

Outlines

00:00

🍫 食物与长寿：PQQ与可可

第一段主要讨论了七种可能增加寿命的食物。重点提到了PQQ分子，它能够增加线粒体数量，参与电子的连续充放电过程，对ATP的产生至关重要。PQQ在大脑和认知功能中也非常重要。可可，即巧克力的前体，含有大量的PQQ，尽管加热和加工过程会减少其含量，但即使是高百分比的黑巧克力也含有PQQ。然而，巧克力中的糖分和草酸含量较高，可能会对某些人产生不利影响。建议与富含钙的食物一起食用，以减少草酸的吸收。此外，还提到了多酚类物质，它们也存在于浆果、草饲肉类和奶酪中，有助于增加线粒体数量并减少氧化应激。

05:02

🏃‍♂️ 运动与营养：肉碱、肌肽与健康

第二段介绍了几种有助于健康和长寿的营养素，包括肉碱、肌肽、FIC氰化物和Omega-3脂肪酸。肉碱有助于脂肪燃烧和肌肉恢复，主要存在于红肉中。肌肽有助于修复线粒体损伤，减少炎症和糖基化，也主要存在于红肉中。FIC氰化物是一种存在于螺旋藻中的藻类分子，可以提高抗氧化应激，增加线粒体数量，并保护和修复DNA。Omega-3脂肪酸，如EPA和DHA，直接改善线粒体功能，减少氧化应激，改善胰岛素敏感性，并降低炎症，主要存在于三文鱼、沙丁鱼和鳕鱼肝油中。此外，还提到了作者Dr. Berg的书籍，包括《Dr. Berg's Body Shapes》、《The Seven Principles of Fat Burning》、《The New Body Type Guide》和《The Healthy Keto Plan》，这些书籍涵盖了身体类型、脂肪燃烧原则、健康饮食计划等内容。

Keywords

💡线粒体

线粒体是细胞内的一种重要细胞器，负责能量的产生，被称为细胞的“能量工厂”。在视频中，线粒体的健康与长寿密切相关，因为它们与细胞能量的产生直接相关。例如，PQQ分子能够增加线粒体的数量，并且参与电子的连续充放电过程，这有助于维持线粒体的功能，从而可能帮助延长寿命。

💡PQQ

PQQ（吡咯喹啉醌）是一种强大的分子，能够增加线粒体的数量，并参与线粒体内电子的充放电过程，有助于线粒体产生能量。视频中提到，PQQ在认知功能中非常重要，且比白藜芦醇强10倍。在食物中，尤其是可可中，PQQ的含量较高。

💡可可

可可是制作巧克力的原料，视频中提到它含有大量的PQQ，有助于增加线粒体的数量和改善其功能。尽管巧克力通常因含糖量高而受到负面评价，但高可可含量的黑巧克力（如85%或90%）含糖量较低，可以作为健康食品选择。

💡草饲肉

草饲肉指的是以草为主食的动物肉类，视频中提到草饲肉富含多酚，这是一种能够增加线粒体数量并减少氧化应激的化合物。草饲肉中的多酚含量较高，因为动物通过食用富含多酚的植物而间接摄取了这些化合物。

💡多酚

多酚是一类存在于植物中的天然化合物，具有抗氧化性质，能够减少氧化应激和炎症。视频中提到，多酚不仅存在于植物中，还存在于草饲肉和奶酪中，有助于增加线粒体数量和减少自由基损伤。

💡辅酶Q10

辅酶Q10是一种在细胞线粒体中发挥作用的化合物，特别是在电子传递链中。它有助于电子的传递，从而促进ATP的生成。视频中提到，辅酶Q10在红肉、肝脏和富含脂肪的鱼类中含量较高，对于维持线粒体健康至关重要。

💡肉碱

肉碱是一种帮助身体在运动时燃烧脂肪的化合物。它还有助于保护肌肉蛋白，并促进运动后的恢复。视频中指出，肉碱主要存在于红肉中，尽管红肉常被建议限制摄入，但它是肉碱的重要来源。

💡肌肽

肌肽是一种能够修复线粒体损伤、帮助调节pH值、减少炎症和氧化应激的分子。它还能减少糖化作用，这是一种在糖尿病患者或大量摄入糖和蛋白质的人中常见的现象。视频中提到，肌肽在红肉中含量较高，有助于延缓衰老。

💡藻蓝蛋白

藻蓝蛋白是一种存在于螺旋藻中的化合物，螺旋藻是一种蓝绿藻。视频中提到，藻蓝蛋白不仅能改善氧化应激，还能增加线粒体的数量，帮助保护和修复DNA。

💡EPA和DHA

EPA（二十碳五烯酸）和DHA（二十二碳六烯酸）是两种Omega-3脂肪酸，它们直接改善线粒体功能，减少氧化应激，改善胰岛素敏感性，并降低炎症。视频中提到，这些健康的脂肪酸可以在三文鱼、沙丁鱼和鳕鱼肝油中找到。

💡酮症饮食

酮症饮食是一种低碳水化合物、高脂肪的饮食方式，目的是使身体进入酮症状态，燃烧脂肪而非碳水化合物作为能量来源。视频中提到了《健康酮症饮食计划》一书，详细介绍了酮症饮食的原则和策略，以及如何健康地实施这种饮食。

Highlights

PQQ分子能增加线粒体数量，参与电子的连续充放电，对认知功能很重要。

可可含有大量的PQQ，但要注意其高草酸含量可能对肾结石患者不利。

巧克力虽经加热处理，但依然含有大量PQQ。

高草酸食物与富含钙的食物一起食用可减少草酸吸收。

可可和巧克力含有多酚类物质和高含量的镁。

草食动物肉类含有高量的多酚类物质，有助于增加线粒体数量和减少氧化压力。

多酚类物质在良好的肠道菌群下更易被吸收。

辅酶Q10在线粒体中起重要作用，尤其在电子传递过程中。

他汀类药物使用者应补充辅酶Q10以减少肌肉副作用。

肉碱(ELC carnitine)有助于脂肪燃烧和运动后恢复。

肉碱主要存在于红肉中，与常被建议少吃的食物相反。

肌肽(carnosine)能修复线粒体损伤，减少炎症和糖化反应。

肌肽在红肉中含量丰富，有助于延缓衰老。

藻蓝蛋白(phycocyanin)存在于螺旋藻中，能改善氧化应激和增加线粒体数量。

Omega-3脂肪酸如EPA和DHA直接改善线粒体功能，减少炎症。

Omega-3脂肪酸存在于三文鱼、沙丁鱼和鳕鱼肝油中。

讲述了Dr. Berg的书籍历史，包括《Dr. Berg's Body Shapes》和《The Healthy Keto Plan》。

《The Healthy Keto Plan》提供了关于健康生酮饮食的详尽信息和指导。

《Healthy Keto and Intermittent Fasting》为读者提供了快速入门指南。

购买《The Healthy Keto Plan》可免费获得《Healthy Keto and Intermittent Fasting》。

Transcripts

let's talk about the seven foods that

have the potential to increase longevity

now the majority of illnesses and

chronic disease relates to the

mitochondria at the cellular level

anything that can help support or

maintain or improve the mitochondria can

potentially help you live longer

anything that destroys the mitochondria

you're not going to live as long and at

the very top of the list there's one

molecule that's very very powerful it's

called pqq what it does is it increases

the number of mitochondria and it is

also involved in the continuous

recharging and discharging of electrons

in the battery in your mitochondria then

you get into what's called physics which

involves electrons so we're dealing with

the creation of a battery so the

mitochondria has a very important

function of uh creating ATP which are

many little batteries and this molecule

pqq can actually do both it can help

discharge and release energy and help

recharge energy as well it increases the

number of mitochondria it's very

important in your brain in your

cognitive function and if you're missing

this molecule in your food you have a

lot of problems and it's 10 times

stronger than Resveratrol and out of all

the foods that have the most

pqq it's the cacao that is kind of the

precursor to cocoa or chocolate then you

have

cocoa which is heated and chocolate is

more processed but even chocolate as a

finished product even though it's heated

has a a large amount of this pqq now the

uh negative part of chocolate is usually

comes in sugar but if you were to get

the let's say the

85% or maybe even 90% you'd get just a

very tiny bit of sugar and the other

negative part is that Cacao is very high

in oxalates so if you're prone to kidney

stones probably not a good idea but even

in general if you just have a small

piece you're getting a smaller amount of

these oxalates and it's probably not

going to be a big problem but just to

make sure as an extra precaution if you

were to have this um you know little bit

of chocolate right after your lunch and

you had some cheese that extra calcium

will help reduce uh the oxalates being

absorbed but cacao or chocolate also has

polyphenols it's very very high in

magnesium but polyphen those are also in

berries grass-fed meat they're in

grass-fed uh cheese in fact I submitted

some of our um cattle meat into a

research project and I got the results

back and there was like super high

amounts of polyphenols in the meat the

animal meat so when the animals eat the

plants that have the polyphenols you're

going to get that indirectly so

polyenals are another thing that

increases the number of mitochondria

polyphenols also increase sod which is

uh something that helps to reduce

oxidation free radical damage it also is

an enzyme that reduces hydrogen peroxide

in the cells it has the potential to

decrease inflammation if your gut

microbiome is not very good if you have

a lot of digestive issues you might not

benefit from polyphenols but if you have

a good gut microbiome okay your microbes

will help you absorb these polyphenols

and if the polyphenols are in animal

meat or the goats cheese that's probably

a lot more bio valuable than consuming

them straight from plants all right

co-enzyme Q10 is also used in our

mitochondria especially the part where

you're dealing with electrons that's the

last part of that whole cycle so this

coena Q10 allows for these electrons to

travel through and allows you to make

ATP statens uh block an enzyme that also

is involved in this Co mq10 and so if if

you're on the Statin you better be

taking coin mq10 or else you're going to

have a lot of Muscle side effects it

increases the antioxidant capacity in

your body it's even a therapy for

mitochondrial diseases but it's also in

liver it's in red meat it's also in

fatty fish all right next one is ELC

carnitine it basically helps you burn

the fat okay when you exercise ELC

carnitine helps preserve muscle protein

ALC cartine helps you recover from

exercise as well and take well guess

where you're going to get most of the

lcarnitine it's very high in red meat

the exact food that they tell you not to

eat so the next molecule is carnosine

this molecule greatly restores

mitochondrial damage it helps buffer the

pH it helps decrease inflammation it

gets rid of oxidative stress it even

decreases something called glycation

which occurs uh in diabetics and occurs

when you're eating sugar a lot of people

who consume either sugar in protein or

sugar fat end up having this glycation

which kind of binds up the protein well

guess what carnosine will help get rid

of that and also carnosine delays aging

and take a while guess what food you're

going to find carnosine in red meat okay

the next um molecule I want to talk

about it's called FICO cyanin okay FICO

cyanin this is in spirulina okay this is

not an animal product it's an algae that

molecule not only improves oxid stress

but also it can increase mitochondrial

biogenesis it can increase the number of

mitochondria it helps protect the DNA it

helps repair DNA number seven EPA and

DHA these fatty acids both directly

improve mitochondrial function they

decrease oxidative stress they improve

insulin sensitivity they reduce

inflammation and you can find these

Omega-3s in salmon sardines you're going

to find probably the most in cod liver

and cod liver oil now since we talked

about the foods that extend your life

let's talk about the most dangerous food

that could shorten your lifespan and I

put that up right here check it

out hey before you leave I just wanted

to give you a little quick history on

some of the books that I wrote this was

one of the first books it's called

drberg body shapes it was my attempt at

um writing about body types um what was

very interesting about this book is I

actually did all the images myself uh

don't ask me why um they look actually

not quite as professional as some of the

uh images that I have in the new book

but anyway this is my first attempt

right here called Dr BG's body shaped

diets uh and then I wrote a book um more

extensive called the seven principles of

fat burning I don't even have a copy

anymore actually um because it's

outdated uh the next book uh I put about

a thousand hours into this one right

here called the new body type guide

major updates on the body types uh I put

a lot of energy into this uh it has

professional images Graphics all sorts

of things now the problem with this book

is it doesn't really describe what this

is really about body types are only a

small portion of what's in this book and

that's why I changed the name to the

healthy Keto Plan okay if you happen to

have this book you don't really need

this this book because there's some only

very very minor updates but if you don't

have this you need to get this one right

here um this book goes into every single

detail that you would ever want to know

about it goes into the seven principles

of fat burning goes into hormones uh the

body types the basic Keto Plan it goes

into intere fasting I talk about the 10

fat burning triggers and blockers and

fat burning strategies with a of details

in every single chapter I go into body

issues that interfere with losing weight

um there's very few people that just

have a weight problem they have a lot of

body issues whether it's sleeping

problems uh stress problems

inflammation menopause I cover that

extensively in this book then I talk

about how to get rid of stress and I

show you a technique uh then I get into

exercising and then I have a lot of

really good recipes in this book as well

so uh this is a good reference guide um

on my website if you get this book you

get this one free it's called healthy

keto inent fasting this is the shortcut

a quick guide to this book and uh the

reason I created this book is to have

you within 45 minutes learn how to do

keto okay in in a minute fasting exactly

what you need to do then you can fill in

the blanks with this book right here so

right now I'm doing a special if you get

this book you get this one totally free

or you can go to Amazon and get these

individually so I just want to clarify

the difference between this book and

this updated one right here if you don't

have this you need to get this right

here that way you can get the exact

correct information to do it

healthily