在本期节目中，我们深入探讨了线粒体这一细胞中的“能量工厂”及其在抗衰老和健康中的关键作用。从线粒体的基本结构和功能，到它与氧化应激、衰老及相关疾病的关系，再到如何通过饮食、运动、作息和补充剂来优化线粒体健康，本期内容涵盖了这一新兴科研领域的核心话题。无论你是健康爱好者，还是对抗衰老感兴趣的听众，这期节目都将为你提供宝贵的科学见解和实用建议。 时间戳： 00:00:34 - INTRO导言 00:02:30 - AD推广——旭福褪黑素 00:04:30 - 什么是线粒体？线粒体的基本结构 00:07:35 - 线粒体的主要功能：为什么它是细胞的“能量工厂”？还有哪些重要功能？ 00:10:25 - 线粒体与氧化应激：活性氧物质（ROS）的产生以及肌体的衰老 00:16:10 - 抗氧化机制：内源性抗氧化剂&外源性抗氧化剂 00:21:51 - 抗衰老饮食策略：避免高糖高脂饮食、补充omega3、充足的蛋白质摄入、地中海饮食法、生酮饮食法、其他膳食补充剂 00:29:32 - 卡路里限制/热量摄入限制/间歇性断食/禁食促进线粒体健康并减少氧化应激 00:33:14 - 运动锻炼 00:35:00 - 睡眠 00:36:26 - OUTRO结语 BGM: Touch by THE DRIVER ERA, Ross Lynch, Rocky 赞助商信息：感谢本期节目的赞助商旭福褪黑素！ 🌟安心入梦褪黑素安眠片 🌙领20.0元优惠卷~守护优质好眠每一夜 💤提升睡眠品质，专为需要深度小憩的您 💖中老年打工人挚爱，科学配方，温柔抚慰梦境之夜 ✨限时特惠，不容错过！ 拍2共188.00，折单件94 --------------- s.click.taobao.com 参考文献与延伸阅读： 1. Anu Suomalainen, Jodi Nunnari. 2024. Mitochondria at the crossroads of health and disease. 2. Aleksandra Kaliszewska, Joseph Allison, Matteo Martini, Natalia Arias. The Interaction of Diet and Mitochondrial Dysfunction in Aging and Cognition.2021 3. Evripides Lakovou, Malamati Kourti. A Comprehensive Overview of the Complex Role of Oxidative Stress in Aging, The Contributing Environmental Stressors and Emerging Antioxidant Therapeutic Interventions. 2022. 4. Martha Guevara-Cruz, et al. 2024. Intermittent fasting, calorie restriction, and a ketogenic diet improve mitochondrial function by reducing lipopolysaccharide signaling in monocytes during obesity: A randomized clinical trial. 5. Jianying Yang, Juyue Luo, Xutong Tian, et al. 2024. Progress in Understanding Oxidative Stress, Aging, and Aging-Related Diseases. 6. Takeshi Katayoshi, Sachi Uehata, et al. 2023. Nicotinamide adenine dinucleotide metabolism and arterial stiffness after long-term nicotinamide mononucleotide supplementation: a randomized, double-blind, placebo-controlled trial 7. Shalender Bhasin, Douglas Seals, et al. 2023. Nicotinamide Adenine Dinucleotide in Aging Biology: Potential Applications and Many Unknowns 8. RV Sekhar, SG Patel, et al. 2011. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation 9. Ioannis D Kyriazis, Eleni Vssi, et al. 2022. The impact of diet upon mitochondrial physiology (review) 10. Martha Guevara-Cruz, et al. 2024. Intermittent fasting, calorie restriction, and a ketogenic diet improve mitochondrial function by reducing lipopolysaccharide signaling in monocytes during obesity: A randomized clinical trial 11. Vincent J. Miller, et al. 2020. A ketogenic diet combined with exercise alters mitochondrial function in human skeletal muscle while improving metabolic health

深冬病毒肆虐，如何提高免疫力成了大家关注的焦点。这期节目我们聊聊影响免疫力的因素，以及提升免疫的小妙招。 特别介绍一款功能性黑巧——藏克力®复调黑巧，0蔗糖添加，好吃无负担。富含多种有益成分和中医药精华，帮助调节肠道健康，增强免疫，缓解压力，提升能量。别错过这次分享的机会，留言还有机会赢取价值129.6元的附条黑巧两份哦！ 淘宝搜索【藏克力】，或者复制淘口令「89₤BBp1ednu29T₤」 食聊电台专属优惠链接🔗s.tb.cn Chapters: 00:23 Intro 00:55 Ad 02:47免疫系统的重要性与免疫功能的奇妙作用 06:45肠道微生物群的健康状态与免疫系统密切相关 09:00饮食结构和肥胖与免疫功能息息相关 15:45热量控制、节食和断食、进食时间 20:32生命早期的喂养和环境对于免疫功能的影响：婴儿和儿童的免疫关键 29:14增强免疫力的饮食密码：维生素和矿物质的重要性与食物来源 35:50 运动锻炼与免疫功能 BGM: Under the Summs by 65daysofstatic References: 1. Cristina Kalbermatter, Nerea Fernandez Trigo, Sandro Chirstensen, Stephanie C. Ganal-Vonarburg. Maternal Microbiota, Early Life Colonization and Breast Milk Drive Immune Development in the Newborn 2. Duncan M MacGillivray, Tobias R Kollmann. The Role of Environmental Factors in Modulating Immune Responses in Early Life 3. Eva S. Gollwitzer, Benjamin J. Marsland. Impact of Early-Life Exposures on Immune Maturation and Susceptibility to Disease 4. Remo Frei， Kristina Heye， Caroline Roduit. Environmental influences on childhood allergies and asthma —The Farm effect 5. Danping Zheng, Timur Liwinski, Eran Elinav. Interaction between microbiota and immunity in health and disease 6. Hsin-Jung Wu, Eric Wu. The role of gut microbiota in immune homeostasis and autoimmunity 7. Ekaterina Pesheva，T. Praveena, Heebum Song, et al. Diet, Gut Microbes, and Immunity - Research in mice shows how diet alters immune system function through a gut microbe (Harvard Medical School News & Research) 8. Selma P Wiertsema, Jeroen Van Bergenhenegouwen, Johan Garssen, Leon M J Knippels. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies 9. Nic Fleming. Nature Vol 634, 17 October 2024. Your diet can change your immune system — here’s how 10. In Sigma Statements by Danny Lennon, May 12, 2020. Nutrition & Immune Function. 11. Simin N Meydani, Sai K Das, Carl F Pieper, et al. Long-term moderate calorie restriction inhibits inflammation without impairing cell-mediated immunity: a randomized controlled trial in non-obese humans 12. Michael K. Drew, Nicole Vlahovich, David Hughes, et al. A multifactorial evaluation of illness risk factors in athletes preparing for the Summer Olympic Games 13. Evanthia Tourkochristou, Chistos Triantos, Athanasia Mouzaki. The Influence of Nutritional Factors on Immunological Outcomes 14. Ali Mujtaba Shah, Zhisheng Wang, Jian Ma. Glutamine Metabolism and Its Role in Immunity, a Comprehensive Review 15. P. Bhaskaram. Immunobiology of mild micronutrient deficiencies 16. Richard J Simpson, John P Campbell, Maree Gleeson, et al. Can exercise affect immune function to increase susceptibility to infection?

想了解更多关于身体的秘密吗？关节灵活你知道，但代谢灵活听说过吗？断食、低碳饮食为何备受追捧？这一切，都离不开“代谢灵活度”的神奇力量！想象一下，我们的身体如同高性能混合动力车，轻松驾驭各类燃料，这能力，古老而又关键。从肠道寄生虫的生存智慧，到人类应对食物稀缺的进化策略，代谢灵活度不仅是生存之道，更是健康风向标。然而，现代生活让它遭受挑战，营养过剩成了新危机。代谢失灵，肥胖、糖尿病接踵而至，健康警钟长鸣。揭秘时刻来了！身体如何在糖与脂肪间自如转换？紧急时刻，甚至能“变废为宝”，维持血糖平衡。能量工厂线粒体，是这一切运作的核心。想知道更多？比如，代谢卡壳对身体的连环冲击，从血糖失调到细胞损伤，乃至肥胖与疾病的紧密联系？别急，咱们还得聊聊影响代谢灵活的幕后推手：胰岛素、骨骼肌、脂肪组织，还有日夜作息的节奏感。饿了咋办？吃饱了又该如何？运动、休息，它们如何重塑你的代谢魔力？ 关键在此：理解代谢灵活背后的科学逻辑，调整生活方式，让身体再次回归健康节拍！ 00:41INTRO 01:57什么是“代谢灵活度”metabolic flexibility 05:28能量来源、能量系统、代谢路径 fuel source/ energy system/ metabolicpathways 11:35代谢不灵活的危害 metabolic inflexibility 15:26影响代谢灵活度的重要因素：1. 饭后&空腹 feeding&fasting 18:442. 肝脏、骨骼肌、脂肪组织 liver/skeleton muscle/wat 23:343. 运动 exercises 27:204. 睡眠 sleep 28:26如何提高代谢灵活度 34:01OUTRO BGM:I Don’t Recognise You - NewDad References: 1. Metabolic flexibility www.cambridge.org 2. Metabolic Flexibility in Healthand Disease www.cell.com(17)30220-6.pdf 3. Metabolic Flexibility andinsulin resistance journals.physiology.org 4. Metabolic Flexibility as anAdaptation to Energy Resources and Requirements in Health and Disease academic.oup.com 5. Metabolic Flexibility and ItsImpact on Health Outcomes www.sciencedirect.com 6. Metabolic Flexibility as anAdaptation to Energy Resources and Requirements in Health and Disease academic.oup.com 7. Metabolic Flexibility and ItsImpact on Health Outcomes www.sciencedirect.com 8. Mitochondrial (Dys)function andInsulin Resistance: From Pathophysiological Molecular Mechanisms to the Impactof Diet www.frontiersin.org 9. Mitochondrial dysfunction andoxidative stress in metabolic disorders - A step towards mitochondria basedtherapeutic strategies pubmed.ncbi.nlm.nih.gov 10.High glucose-induced oxidative stress and mitochondrial dysfunctionin neurons faseb.onlinelibrary.wiley.com 11.Effects of acute lipid overload on skeletal muscle insulinresistance, metabolic flexibility, and mitochondrial performance www.ncbi.nlm.nih.gov 12.Prolonged Fasting Identifies Skeletal Muscle MitochondrialDysfunction as Consequence Rather Than Cause of Human Insulin Resistance diabetesjournals.org 13.Metabolic flexibility during sleep www.nature.com

Show Note: 挚友喜宝老师空降直播间，揭秘举重冠军之路！从12岁懵懂入行，至23岁功成身退，十一年举重生涯苦乐交织。国字号背后的汗水与泪水，省级冠军到国家队征途的艰辛选拔，八一队的荣耀与挑战，每一个阶段都是成长的磨砺。肘部重伤不言弃，赛场下的心理较量，比拼的不仅是体力，更是坚韧心智。退役转型，从运动员到创业者，她如何在新赛道上续写不凡？听喜宝讲述，从竞技场到商海，独立女性的勇敢蜕变。运动不只是胜负，更是塑造人格的力量！ 0:00 自我介绍&履历 1:10 做职业运动员的经历 11:19 对待竞争的态度 13:31 运动和举重对人生的收获和启发 17:12 开创举重推广的事业 24:35 训练的目标和意义 29:25 克服饮食和形象困扰 36:26 新的人生态度&女性力量 41:27 为什么要练举重 喜宝的社交媒体： 抖音：喜宝 小红书：喜宝

本期节目我们来讨论一下进食时间 Meal Timing/ Chrononutiorion 对于我们的代谢健康和身材之间的关系。 00:25 Intro 02:55 昼夜节律 05:20 生物钟紊乱 06:30 生物钟紊乱对代谢健康和身材的负面影响 09:00 避免过晚进食 11:00 褪黑素以及DLMO“暗光褪黑素启动/发生” 15:53 是否应该吃早餐？ 21:41 规律进食 24:18 热量和营养素分配 28:06 断食/限时饮食 31:23 特殊情况的考虑 35:20 总结 BGM: Love Me JeJe by Tems References: 1. Meal timing and its role inobesity and associated diseases www.ncbi.nlm.nih.gov 2. Circadian physiologyof metabolism www.science.org 3. Adverse metabolic andcardiovascular consequences of circadian misalignment pubmed.ncbi.nlm.nih.gov 4. Meal Timing Regulates the HumanCircadian System www.ncbi.nlm.nih.gov 5. Circadian variation in gastricemptying of meals in humans pubmed.ncbi.nlm.nih.gov 6. Differential effects of thecircadian system and circadian misalignment on insulin sensitivity and insulinsecretion in humans dom-pubs.onlinelibrary.wiley.com 7. The human circadian system hasa dominating role in causing the morning/evening difference in earlydiet-induced thermogenesis www.ncbi.nlm.nih.gov 8. Ghrelin is Impacted by theEndogenous Circadian System and by Circadian Misalignment in Humans www.ncbi.nlm.nih.gov 9. Circadian MisalignmentIncreases The Desire For Food Intake In Chronic Shift Workers academic.oup.com 10. Postprandial metabolic profilesfollowing meals and snacks eaten during simulated night and day shift work pubmed.ncbi.nlm.nih.gov 11. Later circadian timing of foodintake is associated with increased body fat pubmed.ncbi.nlm.nih.gov 12. Later Meal and Sleep TimingPredicts Higher Percent Body Fat www.mdpi.com 13. Effects of consuming laterevening meal v. earlier evening meal on weight loss during a weight lossdiet: a randomised clinical trial www.cambridge.org 14. An Earlier First Meal TimingAssociates with Weight Loss Effectiveness in A 12-Week Weight Loss SupportProgram www.mdpi.com 15. Associations of timing of foodintake with energy intake, eating behaviour traits and psychosocial factors inadults with overweight and obesity www.frontiersin.org 16. Fasting until noon triggersincreased postprandial hyperglycemia and impaired insulin response after lunchand dinner in individuals with type 2 diabetes pubmed.ncbi.nlm.nih.gov 17. Effect of skipping breakfastfor 6 days on energy metabolism and diurnal rhythm of blood glucose in younghealthy Japanese males pubmed.ncbi.nlm.nih.gov 18. Usual breakfast eating habitsaffect response to breakfast skipping in overweight women pubmed.ncbi.nlm.nih.gov 19. Glycemic response to meals witha high glycemic index differs between morning and evening link.springer.com 20. A Smartphone App RevealsErratic Diurnal Eating Patterns in Humans that Can Be Modulated for HealthBenefits www.ncbi.nlm.nih.gov 21. Eating patterns and dietarycomposition in relation to BMI in younger and older adults pubmed.ncbi.nlm.nih.gov 22. Irregular meal-pattern effectson energy expenditure, metabolism, and appetite regulation pubmed.ncbi.nlm.nih.gov 23. Irregularity in breakfastconsumption and daily meal timing patterns in association with body weightstatus and inflammation www.cambridge.org 24. Meal Frequency and Timing AreAssociated with Changes in Body Mass Index in Adventist Health Study www.sciencedirect.com 25. Associations between the timingof eating and weight-loss in calorically restricted healthy adults www.sciencedirect.com 26. Is breakfast the most importantmeal of the day? pubmed.ncbi.nlm.nih.gov 27. The causal role of breakfast inenergy balance and health www.ncbi.nlm.nih.gov 28. High caloric intake atbreakfast vs. dinner differentially influences weight loss of overweight andobese women pubmed.ncbi.nlm.nih.gov 29. Timing of food intake predictsweight loss effectiveness pubmed.ncbi.nlm.nih.gov 30. Meal timing affects glucosetolerance, substrate oxidation and circadian-related variables pubmed.ncbi.nlm.nih.gov 31. Timing of daily calorie loadingaffects appetite and hunger responses without changes in energy metabolism inhealthy subjects with obesity www.cell.com(22)00344-8 32. A pilot feasibility studyexploring the effects of a moderate time-restricted feeding intervention onenergy intake, adiposity and metabolic physiology in free-living human subjectswww.cambridge.org 33. Effects of 8-hour timerestricted feeding on body weight and metabolic disease risk factors in obeseadults pubmed.ncbi.nlm.nih.gov 34. Early Time-Restricted FeedingImproves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even withoutWeight Loss in Men with Prediabetes www.cell.com(18)30253-5

感谢超超做客食聊电台，让我们有机会了解到她成为一个6星跑者、大铁完赛选手背后的历程和故事。平日遥不可及的大神原来是这样多年来一步步修炼而成的！超超的乐观和坚韧给我留下了很深的印象，她对待训练既认真有执行力，但又不失机动灵活；既有清晰的目标，又能做到以平常心对待比赛和成绩。 本期访谈，我们聊了她从一名想减肥的跑步爱好者开始至今的运动历程；运动对她身体和心理健康的影响；铁三项目的训练和比赛感受；如何克服伤病、恐惧和身体极限；平日的训练和饮食；训练、比赛及生活的平衡；短期和长期的目标；保持热爱的秘诀等等方面。 大家可以通过微博：趴趴兔酱 找到并关注她！

01:20 Intro 02:40 昼夜节律&睡眠周期 04:55 睡眠时长对体重和肥胖的影响 08:58 能量摄入——睡眠不足对激素&神经递质分泌、食物选择、进食时间的影响 12:58 能量支出——睡眠与代谢灵活度和热量消耗 17:30 睡眠质量（睡眠周期）与体重和肥胖的关系 20:09 阻塞性睡眠呼吸暂停综合症（打呼噜）与体重和肥胖的关系 26:12 儿童与青少年的睡眠与肥胖 27:57 如何改善和提高睡眠时长和质量 BGM: The Killers - Spirit

1:15 INTRO 3:08 抑郁与体重变化概述 6:40 抑郁与厌食和体重减轻 10:38 抑郁与过度进食和肥胖（生理机制、心理动力学、社会环境） 19:38 青少年 21:33 抗抑郁药物 25:18 食物、情绪以及潜在可行的疗法（食物、睡眠、运动） 32:15 OUTRO

本期节目，我们请到了国内crossfit顶级女性运动员萱萱来谈一谈她的训练、饮食和生活，我们的对话中可以聊到了她的成长历程、她对待负面声音和情绪的态度、她对美和女性力量的理解。希望我们的对话能够给收听的你一些灵感和启发。 萱萱的社交媒体： 小红书：@双力臂女孩Xuan🍫 抖音：@阿萱啊 IG: @xuanlin2 播主的社交媒体： 小红书：@Connie｜STRIVE 公众号：@STRIVE Training #CrossFit #CF #训练 #个人成长 #饮食 #女性力量

1. 选择“排毒饮食法”需要考虑的几个方面 2. 你需要排宿便来轻体减肥吗？ 3. 排毒饮食的功效和安全性 4. 人体自身的排毒系统

Stef是我身边唯一的一位6年的Vegan 纯素食主义者，与此同时，她还是一位有7年教学经验的优秀女教练，有非常棒的运动表现：练习泰拳、CF、平衡板、徒步等等。 节目以对话形式展开，聊了她为什么选择纯素主义，经历过那些困难和挣扎；她的健身和运动经历；她座位一名女教练在工作中遇到的困惑和对“女性力量”的理解。 ps. 她推荐的植物蛋白粉牌子有：Ritual/Ghost/vivolife 可以通过她的社交媒体 stefdog 关注和联系到她！

本期节目探讨： 1. 什么是代糖？ 2. 食用最多的7种代糖及各自特点（阿斯巴甜、糖精、三氯蔗糖、安赛蜜、木糖醇、赤线糖醇、甜菊糖） 3. 代糖的代谢路径及对肠道菌群的影响 4. 对胰岛素及血糖的影响 5. 食欲调节及体重管理 6. 优缺点讨论总结

究竟什么是食物过敏？ 什么是食物不耐受？ 两者之间有什么区别？ 为什么会发生食物过敏？ 有什么治疗方法？

00:58 开头介绍及声明 03:00 脂肪是什么？食物来源 06:18 脂肪的作用 08:40 脂肪的过量危害 11:00 “好脂肪”与“坏脂肪”的概念 13:33 必需脂肪酸——omega 3和omega 6、其作用以及摄入比例的重要性 18:30 “好脂肪”与“坏脂肪”的看待角度 22:02 氢化植物油及反式脂肪 28:44 结语

时间分区： 1:13 Intro 2:48 什么是疼痛？ 5:00 “传统路径”vs“康复理疗” 9:52 想要康复并不能仅仅靠“静养” 12:52 什么时候“静养”什么时候“锻炼”？ 14:42 康复的目标和方法 17:45 正确的“康复”路径 18:28 对康复过程的正确认识 26:36 伤病和疼痛的预防 36:18 Outro