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69你是不是也经常被人说“一眼看上去班味很重”？每天早起打卡、疯狂通勤、外卖对付，洗把脸镜子里只有一张写满憔悴和黑眼圈的“垮脸”。这期节目，我们从让皮肤又干又粗糙的压力激素皮质醇，再到久坐引发的“死屁股综合征”；从外卖超加工食品对肠道微生物的降维打击，到熬夜如何悄悄修改你的表观遗传年龄……更好玩的是，班味居然不是人类的专利！职场高压、疯狂接客的清洁鱼也会靠机会主义“摸鱼宰客”；而大自然甚至用“懒蚂蚁”的生存智慧告诉我们：为了不集体燃尽，社会必须养闲人！
既然最完美的解药“辞职”难以实现，那就跟我们一起深呼吸，从细胞和微观能量学的角度，找回那个不被磨损的自己吧！
加听友群请加小导游：bio_kiwi
本期提到的节目：www.xiaoyuzhoufm.com
时间点：
节目开场：从生命科学角度聊聊何为“班味”
语言学视角：班味进化的三个阶段
科学定义“累”：从轻度疲劳到全面燃尽
职业倦怠（Burnout）：它其实是一种职业疾病
视觉上的班味：为什么熬夜后脸会垮掉？
压力与长痘：皮肤其实是内分泌免疫器官
炎症衰老：面相看起来更老的人死得更早？
如何消除班味？多去公园做做“人类丰容”
被工作反复拨动的“压力激素”皮质醇
闻得到的班味：汗液如何传递焦虑情绪？
办公室里的“人味”：脑雾背后的空气双盲实验
久坐的代价：你听说过“死屁股综合征”吗？
爱运动的沙发土豆：健身房救不了久坐危害
窒息的通勤：距离越远，越肥越抑郁？
外卖的暴击：超加工食品如何破坏肠道？
熬夜的遗传代价：夜班正加速你的表观年龄
终极科学概念：用“稳态负荷”完美定义班味
跨物种班味：居家摸鱼和自发转岗的工蜂
懒蚂蚁与弹性池：企业为什么必须养闲人？
裂唇鱼的职场：疯狂接客的服务业与机会主义欺骗
能量学模型：别随遇而安，尽力摆脱班味
节目提及的图片：
每天身体的皮质醇浓度曲线：
裂唇鱼：
片尾曲：感觉身体被掏空 - 上海彩虹合唱团
部分提及参考资料：
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World Health Organization. (2019-05-28). Burn-out an "occupational phenomenon": International Classification of Diseases. WHO News. www.who.int
Edú-Valsania, S., Laguía, A., & Moriano, J. A. (2022). Burnout: A review of theory and measurement. International Journal of Environmental Research and Public Health, 19(3), 1780. doi.org
Porr, C., Olson, K., & Hegadoren, K. (2010). Tiredness, fatigue, and exhaustion in the context of a major depressive disorder. Qualitative Health Research, 20(10), 1315–1326. doi.org
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Sundelin, T., Lekander, M., Sorjonen, K., & Axelsson, J. (2017). Negative effects of restricted sleep on facial appearance and social appeal. Royal Society Open Science, 4(5), 160918. doi.org
Lin, T.-K., Zhong, L., & Santiago, J. L. (2018). Psychological stress deteriorates skin barrier function by activating 11β-hydroxysteroid dehydrogenase 1 and the HPA axis. Scientific Reports, 8, 6760. doi.org
Walter, A., Stoll, V., Mahmut, M. K., Croy, I., Mutic, S., & Mujica-Parodi, L. R. (2025). Enhanced sensitivity to odors due to chemosignals associated with anxiety. Communications Chemistry, 8, 88. doi.org
Wang, N., Ernle, L., Bekö, G., Wargocki, P., & Williams, J. (2024). Volatile organic compounds emitted by humans indoors — A review on the measurement, test conditions, and analysis techniques. Building and Environment, 258, 111503. doi.org
Tang, X., Misztal, P. K., Nazaroff, W. W., & Goldstein, A. H. (2022). Emission rates of volatile organic compounds from humans. Environmental Science & Technology, 56(8), 4838–4848. doi.org
Gilbert, J. A., & Hartmann, E. M. (2024). The indoors microbiome and human health. Nature Reviews Microbiology, 22(11), 742–755. doi.org
Allen, J. G., MacNaughton, P., Satish, U., Santanam, S., Vallarino, J., & Spengler, J. D. (2016). Associations of cognitive function scores with carbon dioxide, ventilation, and volatile organic compound exposures in office workers: A controlled exposure study of green and conventional office environments. Environmental Health Perspectives, 124(6), 805–812. doi.org
Gao, W., Sanna, M., Chen, Y.-H., Tsai, M.-K., & Wen, C. P. (2024). Occupational sitting time, leisure physical activity, and all-cause and cardiovascular disease mortality. JAMA Network Open, 7(1), e2350680. doi.org
Loh, R., Stamatakis, E., Folkerts, D., Allgrove, J. E., & Moir, H. J. (2020). Effects of interrupting prolonged sitting on postprandial glycemia and insulin responses: A network meta-analysis. Journal of Sport and Health Science, 9(6), 553–563. doi.org
Dunstan, D. W., Kingwell, B. A., Larsen, R., Healy, G. N., Cerin, E., Hamilton, M. T., … Owen, N. (2012). Breaking up prolonged sitting reduces postprandial glucose and insulin responses. Diabetes Care, 35(5), 976–983. doi.org
Eddy, P., Heckenberg, R., Wertheim, E. H., Kent, S., & Wright, B. J. (2023). Work-related psychosocial factors and inflammatory markers: A systematic review and meta-analysis. Journal of Psychosomatic Research, 173, 111470. doi.org
Järvelin-Pasanen, S., Sinikallio, S., & Tarvainen, M. P. (2022). Objective assessment of mental stress in individuals with different levels of effort reward imbalance or overcommitment using heart rate variability: A systematic review. Systematic Reviews, 11(1), 48. doi.org
Janssens, H., Clays, E., Fiers, T., Verstraete, A. G., De Bacquer, D., & Braeckman, L. (2021). The potential of using hair cortisol to measure chronic stress in occupational healthcare; a scoping review. Journal of Occupational Health, 63(1), e12189. doi.org
White, A. J., Kresovich, J. K., Xu, Z., Sandler, D. P., & Taylor, J. A. (2019). Shift work, DNA methylation and epigenetic age. International Journal of Epidemiology, 48(5), 1536–1544. doi.org
Bobba-Alves, N., Sturm, G., Lin, J., Ware, S. A., Karan, K. R., Monzel, A. S., … Picard, M. (2023). Cellular allostatic load is linked to increased energy expenditure and accelerated biological aging. Psychoneuroendocrinology, 155, 106322. doi.org
Fields, C. J., Mallott, E. K., Pearson, J., Burnham, E. L., & Amato, K. R. (2024). Biological, environmental, and psychological stress and the human gut microbiome in healthy adults. Scientific Reports, 14, 27735. doi.org
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