延長壽命7食物, 抗老化自然療法,柏格醫生 Dr Berg
Summary
TLDR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
🍫 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。
🏃♂️ 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。
Mindmap
Keywords
💡线粒体
💡PQQ
💡可可
💡草饲肉
💡多酚
💡辅酶Q10
💡肉碱
💡肌肽
💡藻蓝蛋白
💡EPA和DHA
💡酮症饮食
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
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