The 5 Top Health Tips of All Time

Summary

视频中，演讲者讨论了五个最重要的健康建议，同时批判了一些常见的错误健康观念。他强调了保持胰岛素水平正常的重要性，建议减少碳水化合物的摄入，选择更健康的脂肪来源，如椰子油和黄油。演讲者还提倡间歇性禁食，特别是跳过早餐，以促进身体燃烧脂肪。他建议减少零食和不必要的糖分摄入，并强调了健康饮食的重要性，而不是单纯追求减肥。最后，他提到了锻炼、睡眠和减压的重要性，并将这些因素列为健康生活方式的五大要素。

Takeaways

• 🚫 避免低脂低盐饮食，过量饮水可能导致电解质稀释。
• 🥩 选择脂肪含量较高的蛋白质，因为它们比瘦肉蛋白更不刺激胰岛素分泌。
• 🥦 避免使用大豆油、玉米油、菜籽油等高炎症性的植物油，改用饱和脂肪如椰子油和黄油。
• 🏃‍♂️ 健康减肥的顺序是先变得健康，体重自然会下降，而不是单纯为了减肥而减肥。
• 🕗 实行间歇性禁食，跳过早餐，增加禁食时间，有助于身体燃烧脂肪。
• 🍽️ 减少进食频率，避免零食，因为每次进食都会刺激胰岛素分泌。
• 🍬 减少添加糖的摄入，甚至完全去除糖分，以降低胰岛素水平。
• 🥐 不要相信“没有坏食物，只有坏饮食”的说法，有些食物确实对健康有害。
• 🥗 适量摄入蛋白质和较高比例的脂肪，而不是所有食物都适量。
• 🏋️‍♀️ 虽然锻炼很重要，但它并不是健康建议中的首要事项。
• 🌿 采用健康的生酮饮食，选择有机、草饲、高营养的食物。
• 💤 除了饮食，睡眠、运动和减压也是健康的重要组成部分。

Q & A

为什么说低脂低盐饮食不一定健康？

低脂低盐饮食可能会导致胰岛素水平升高，从而引发多种健康问题，如炎症、脂肪肝、代谢综合征、血压升高和增加患癌症的风险。

为什么说高蛋白饮食可能不是最佳选择？

高蛋白饮食会刺激胰岛素激素，而保持胰岛素水平正常是预防多种健康问题的关键。

为什么说喝大量水可能不健康？

如果摄入的盐分不足，喝大量水可能会导致电解质稀释，从而影响健康。

为什么说蔬菜油可能对健康有害？

蔬菜油如大豆油、玉米油、菜籽油等具有高度炎症性，可能会引发胰岛素抵抗。

为什么说减肥不是健康的唯一目标？

减肥是健康的结果，而不是起点。应该首先关注健康，减肥自然会随之而来。

为什么说间歇性禁食对健康有益？

间歇性禁食可以帮助身体燃烧脂肪，提高新陈代谢，减少胰岛素刺激，从而促进健康。

为什么说早餐不应该吃？

跳过早餐可以增加禁食时间，有助于身体燃烧自身脂肪，提高健康水平。

为什么说零食对健康有害？

每次吃零食都会刺激胰岛素，因此减少零食摄入有助于控制胰岛素水平，促进健康。

为什么说减少添加糖的摄入量仍然不够？

即使减少到每天六茶匙，添加糖仍然会提高胰岛素水平，阻碍身体进入酮症状态，影响脂肪燃烧。

为什么说'没有坏食物，只有适量食用'的建议是错误的？

某些食物如垃圾食品和含糖饮料对健康有害，适量食用仍然会导致健康问题。

为什么说'没有一种饮食适合所有人'可能是错误的？

尽管每个人的身体都有所不同，但降低胰岛素水平的饮食对大多数人都有益。理解饮食如何影响激素可以帮助预测哪些饮食是好的，哪些是坏的。

为什么说健康的酮症饮食很重要？

健康的酮症饮食可以提高身体燃烧酮体的能力，即脂肪的副产品，有助于提高健康水平。

为什么说锻炼和睡眠对健康至关重要？

锻炼和睡眠有助于减少压力，提高身体的整体健康和福祉。

Outlines

00:00

🍽️ 健康饮食的五大建议

本段视频脚本讨论了五个顶级的健康建议。首先，作者通过分析错误的健康建议来引出正确的建议，例如避免低脂低盐饮食和过量饮水。作者强调，保持胰岛素水平正常是最重要的健康建议之一，因为这可以预防许多健康问题，如炎症、脂肪肝、代谢综合症和降低患癌症的风险。建议选择更健康的脂肪来源，如椰子油和黄油，避免使用大豆油、玉米油和菜籽油等高炎症性的植物油。此外，作者还讨论了减肥和健康之间的关系，建议首先关注健康，减肥自然会随之而来。最后，作者提倡间歇性禁食，跳过早餐以增加禁食时间，帮助身体燃烧脂肪，从而变得更健康。

05:04

🏋️‍♂️ 健康生活的其他建议

第二段视频脚本继续讨论了其他健康建议。作者提到减少添加糖的摄入，但指出即使是建议的摄入量也过高，无法达到生酮状态。他批评了“早餐必须吃”和“没有坏食物，只有适量食用”的观点，认为这些建议是由垃圾食品行业推动的，并且是有害的。作者还反驳了“适量食用一切”的建议，认为要达到生酮状态和燃烧脂肪，必须限制碳水化合物的摄入。此外，作者认为没有一种饮食适合所有人，因为每个人的身体都是不同的，但降低胰岛素的饮食对所有人都有好处。他建议在进行生酮饮食时选择高质量的食材，并确保食物营养丰富。最后，作者将锻炼和睡眠以及减少压力作为健康生活方式的重要组成部分。

Keywords

💡健康小贴士

健康小贴士是指那些有助于提高生活质量和身体健康的建议。在视频中，提到了五个顶级的健康小贴士，这些是人们应该关注的最重要的健康建议，以预防多种健康问题。

💡胰岛素

胰岛素是一种激素，它帮助调节血糖水平。视频中提到，保持胰岛素水平正常是预防健康问题的关键，因为高胰岛素水平可能导致炎症、脂肪肝、代谢综合症、高血压甚至增加患癌症的风险。

💡蛋白质

蛋白质是身体重要的组成部分，分为瘦蛋白和脂肪蛋白。视频中指出，瘦蛋白会刺激胰岛素分泌，而脂肪蛋白则不会，因此在饮食中选择脂肪蛋白比瘦蛋白更有益于健康。

💡蔬菜油

蔬菜油如大豆油、玉米油、菜籽油等在视频中被指出是高度炎症性的，可能导致胰岛素抵抗。建议使用饱和脂肪如椰子油和黄油来替代这些不健康的油脂。

💡减肥

减肥是很多人追求的目标，但视频中提出，应该先追求健康，减肥会作为健康生活方式的副产品自然发生。这与仅仅为了减肥而采取不健康的饮食计划的观点相反。

💡间歇性禁食

间歇性禁食是一种饮食模式，它涉及在特定时间内不进食。视频中提到，跳过早餐可以增加禁食时间，有助于身体燃烧脂肪，是一种重要的健康策略。

💡零食

视频中强调，零食会刺激胰岛素分泌，因此建议减少或停止零食，以帮助控制胰岛素水平和促进健康。

💡添加糖

添加糖是指在食品加工过程中添加的糖分，如高果糖玉米糖浆。视频中提到，减少添加糖的摄入对于控制胰岛素水平和进入酮症状态至关重要。

💡酮症

酮症是一种代谢状态，身体燃烧脂肪而不是碳水化合物作为主要能源。视频中提到，为了达到酮症状态，需要降低碳水化合物的摄入，增加脂肪的摄入。

💡健康饮食

健康饮食是指选择对身体有益的食物，如有机食品和富含营养的食物。视频中提到，进行健康饮食计划可以增加营养摄入，改变身体的燃料类型，从而促进健康。

💡压力

压力是现代生活中常见的问题，它可以通过多种方式影响健康。视频中提到，减少压力对于整体健康和福祉非常重要，应该与饮食和运动一起考虑。

Highlights

讨论了有史以来五大健康建议。

首先探讨了历史上最糟糕的健康建议。

大多数人在寻找最佳健康建议时，往往得到最糟糕或微不足道的建议。

主流建议低脂低盐饮食，大量饮水，但可能过度稀释电解质。

瘦蛋白会刺激胰岛素激素，而高脂肪蛋白则不会。

保持胰岛素水平正常是预防多种健康问题的关键。

建议减少碳水化合物的摄入，增加脂肪蛋白的摄入。

植物油如大豆油、玉米油、菜籽油等可能引发胰岛素抵抗。

建议摒弃植物油，转而使用饱和油脂如椰子油和黄油。

建议先健康再减重，而不是为了减重而减重。

健康饮食可以作为减重的副产品。

限制卡路里会减缓新陈代谢并减少营养摄入。

间歇性禁食有助于身体燃烧脂肪。

建议跳过早餐以增加禁食时间。

减少进食频率和停止零食可以降低胰岛素水平。

锻炼虽然重要，但并不是最重要的健康建议。

建议减少添加糖的摄入，但完全戒除糖分更有助于进入酮症状态。

早餐并不是必需的，多样化饮食并不总是好的，有些食物是有害的。

适量饮食可能阻碍进入酮症状态。

没有一种饮食适合所有人，但降低胰岛素的饮食对每个人都有益。

健康的酮症饮食应该包括高质量的食材和营养丰富的食物。

健康建议还包括锻炼、睡眠和减压。

Transcripts

let's talk about the five top health tips of all  time someone suggested doing this on one of my  

youtube videos so i sat down and really took a  look at what would be the most important tips  

that you should focus on to do  that i had to first look at the top  

worst tips of all time okay which are some  of these right here than to come up with  

the best tips it's just a good way to figure  things out by looking at the opposite side  

the problem that most people are running  into is that they're they google stuff and  

they're trying to find the best tips but what  they're going to get is either the worst tips or  

trivial things so what i want to focus on  is the most vital things to produce the most  

health but mainstream talks about doing low fat  low salt drinking lots of water gallons of water  

now there's nothing wrong with drinking enough  water but you could actually overdo it especially  

if you're low on salt because you're diluting your  electrolytes if you're drinking gallons of water  

now lean proteins people are brainwashed  to think that that's better than fattier  

proteins but here's the thing lean proteins  will stimulate the hormone insulin okay which  

by the way this is the number one tip most of you  already know this but for those of you that don't  

keeping your insulin levels normal is probably the  best health advice you can give someone because  

that's going to result in preventing so many  health problems from inflammation to a fatty liver  

to metabolic syndrome to blood pressure to  decreasing your risk of getting cancer and  

the list goes on and on and on to do that you  need to lower your carb consume fattier proteins  

because leaner proteins on the insulin index  will stimulate insulin more than fattier proteins  

and that also includes consuming an egg in  its whole form versus just the egg white now  

vegetable oils as in soy oil corn oil canola  cotton seed are highly inflammatory and those  

could actually trigger insulin resistance so when  you were taught that you had to replace saturated  

fats with vegetable oils that is the worst advice  that you were given okay so we want to get rid of  

the vegetable oils and use more saturated oils  coconut oil fat from butter things like that all  

right next one is lose weight and get healthy now  if you look up pretty much any health condition  

regardless of what it is like heart disease  whatever they're going to tell you you need  

to lose weight you need to lose weight because  obesity is a risk factor well number three this  

is better advice get healthy to lose weight  first okay not lose weight to get healthy  

this right here might sound really kind of  simple and almost like idiotically obvious  

but it's very very powerful because instead of  focusing on your weight you just focus on getting  

healthy and guess what you will lose the weight  as a byproduct but you also have a lot of other  

great things as well those people that are just so  focused on weight loss choosing the wrong program  

that actually makes them unhealthy especially  if they've been given the bad advice of lowering  

your calories okay because this is this is what  they'll say right here every diet works as long  

as you keep your calories low how many times  have you ever heard this very bad advice when  

you restrict calories you slow the metabolism and  you also cut nutrients too if you get in a healthy  

eating plan you increase your nutrients and you  change your fuel to the right type of fuel and you  

lose weight in a healthy way and you look better  next one on the bad advice six small meals per day  

to prevent overeating okay which is the  worst advice because every time you eat  

you trigger insulin so fasting is number two  very very important intermittent fasting you  

need to skip your breakfast now i used to be the  guy that would recommend consuming and breakfast  

well i found out that was bad information so  i changed in my book you don't want to consume  

breakfast simply because you want to increase  your time of fasting it's going to really help you  

shift your metabolism into burning your own fat  and you're going to be extremely healthy if you  

do that and so instead of lowering your calories  decrease the frequency of eating and this one  

right here which is at the top of the list you  need to stop snacking why because every time you  

snack you stimulate insulin so these two can be  pretty much combined but i wanted to separate them  

all right exercise well no that's a good thing  it's really good but that would probably be  

down here number six as far as a health tip all  right reduce your added sugars now this is always  

interesting they tell you to reduce your added  sugars to like six teaspoons of sugar per day  

well that's still going to be way too high to  get into ketosis because you're still going to  

increase insulin so why don't they just tell you  to get rid of all the sugars so again it's it's  

advice but it's not the best advice in the world  all right eat your breakfast we already discussed  

that how about this one there is no bad foods you  just have to eat variety foods foods will give you  

fuel this right here is probably created  by the food the junk food industry  

it is very bad advice because there are bad foods  okay there are junk foods that will give you some  

temporary fuel but it's going to jack your insulin  and create all sorts of problems so there is  

zero benefit in consuming certain foods and that  relates to this next one a little bit everything  

in moderation in order to get into ketosis to  get your body to burn the right fuel which is fat  

you have to bring the insulin down to do  that you have to bring your carbs down  

on the low end okay so if everything's  in moderation you'll never get there  

you want low carb moderate protein so we can do  moderate protein but higher amounts of fat okay  

that's the ratios that you need not everything  in moderation so they're basically allowing you  

to have everything in moderation junk food sugar  alcohol and you never really get anywhere with  

your health in order to get healthy you can't have  certain things in moderation you must have them  

very very low all right next one is no one diet is  for everyone each person is different what works  

for some people might not work for someone else  and so that leaves you in a confused state where  

you're trying diet after diet after diet you keep  trying to one day maybe you'll find the right diet  

well i disagree with this one right here because  our bodies are very similar in certain things  

especially our hormones especially insulin  any diet that helps you lower insulin  

will help you any diet that helps you lower  insulin will increase your health the diets  

that lower it more are going to produce more  benefit those diets that raise insulin are not  

good diets and so if you understand the back end  of how fats burn and what hormones do what then  

you can actually predict what diet is going to be  good or bad okay so we already talked about this  

we talked about that so number four when you  do a keto plan which is low carb you want to  

do it healthfully and what i mean by that is  you want to increase two things the quality of  

your ingredients you want to do organic well  caught grass fed you also want to consume  

foods that are high in nutrients that satisfy your  nutrient requirement and so by doing both of those  

that is called healthy okay so healthy keto and  keto is about getting your body to burn ketones  

which is the byproduct of fat so this is  number four very good advice and number five  

and number five we can include the exercise  and sleep for all sorts of benefits as well as  

reducing your stress okay so that would be number  five and so when i really looked at everything  

these are the top five i couldn't think of  anything that was higher in the list if you  

could think of something that's better than these  five please put them in the comments section below  

before you go if you have a question about a  product or you're new to keto and you want to  

know how to begin keto or you're on keto and you  need a debug because it's not going as smooth  

i have a keto consultant standing by to help  you this is just for the people in the us  

hopefully in the future we'll be able to answer  everyone's call but i put the number down below  

so you can call and get some help