but most know me better as Dr. Mike.

但大多數人都知道我更多的是麥克博士。

Here's everything I eat in a day.

這是我一天吃的所有東西。

(pages flutter) (upbeat music)

（頁面飛舞） （歡快的音樂）

The first thing I do when I wake up,

我醒來後做的第一件事。

is I grab a warm glass of water.

是我拿起一杯溫水。

Now, it doesn't have to be warm.

現在，不一定非要暖和。

It ideally has to be room temperature.

最好是要在室溫下進行。

If something is too cold,

如果東西太冷。

I feel like it aggravates my throat somewhat,

我覺得這讓我的喉嚨有些加重。

decreases the circulation.

減少了循環。

You want to have all your blood flow

你想讓你所有的血液流動

in your throat to protect you.

在你的喉嚨，以保護你。

I don't always eat first thing in the morning.

我不總是在早上第一時間吃飯。

I'm a big fan of intermittent fasting.

我是間歇性斷食的忠實粉絲。

I like doing to 16/8 window,

我喜歡做16/8窗口。

so you're only eating throughout eight hours of the day.

所以你在一天的八個小時裡只吃東西。

But I'm flexible with it.

但我對它很靈活。

So if a certain day, I wanna go 14 hours without eating

所以，如果某一天，我想14個小時不吃東西

or I wanna skip intermittent fasting for a single week,

或者我想跳過間歇性斷食一個星期。

that's fine.

這很好。

I think when you set up such rigorous demands on yourself,

我想，當你對自己提出如此嚴格的要求。

you're almost setting yourself up for failure.

你幾乎讓自己陷入了失敗的境地。

So, I'm flexible with it.

所以，我對它很靈活。

And lately, I've fallen in love with my Vitamix blender.

而最近，我已經愛上了我的Vitamix攪拌機。

And I've been putting all sorts of fruits and vegetables

而我一直在放各種水果和蔬菜。

in it to make a morning smoothie.

在它做一個早晨的冰沙。

And I feel like that gives me the vitamin-mineral boost

我覺得這能給我帶來維生素和礦物質的刺激。

that I need to get throughout the day.

我需要得到一整天的時間。

You know, I've never been one

你知道，我從來沒有一個

who needed or enjoyed caffeine beverages.

需要或享受咖啡因飲料的人。

I went through all of medical school without needing coffee.

我讀完所有醫學院都不需要咖啡。

Which is crazy, 'cause I've pulled all-nighters,

這很瘋狂，因為我曾經通宵達旦地工作過。

there was 24-hour clinical shifts

有24小時的臨床值班

that I needed to be up for, and I was fine.

我需要的，我很好。

But now, with all these demands being placed on my time,

但現在，我的時間上有了這些要求。

hospital work, YouTube, TV,

醫院工作，YouTube，電視。

research that I need to be doing,

我需要做的研究。

I start my day with an espresso.

我以一杯濃縮咖啡開始我的一天。

I throw the pot in.

我把鍋扔進去。

I get my espresso in a little cup

我把我的濃縮咖啡裝在一個小杯子裡。

or espresso little mini-mug.

或濃縮咖啡小杯。

I love it, 'cause it's thermally layered,

我喜歡它，因為它是熱層的。

and it doesn't allow me to burn myself.

而且它不允許我燃燒自己。

I sip on it, I get ready for the day,

我喝了一口，我準備好了一天的工作。

I look at the beautiful New York City skyline,

我看著美麗的紐約市天際線。

and I get inspired.

我就有了靈感。

That's my little strategy.

這是我的小策略。

Normally, my lunch is around 1:00 p.m.

一般情況下，我的午餐是在下午1點左右。

That's when I get a break during my hospital time.

那是我在醫院時間裡休息的時候。

I like to run out and get myself some Chipotle.

我喜歡跑出去給自己買點Chipotle。

I think I can really control what goes into my portions.

我想我真的可以控制我的分量。

I love the ingredients that they use.

我喜歡他們使用的原料。

I'll tell you what my go-to meal there is.

我告訴你，我在那裡最愛吃的是什麼。

It's a salad bowl, because there's a little bit less

這是一個沙拉碗，因為有一點點少。

calories and carbs in that.

卡路里和碳水化合物在那。

I get brown rice,

我得到的是糙米。

I think that's the healthier option of the two.

我認為這是兩個選擇中比較健康的。

A lot of greens.

很多的綠色。

I get, usually, double the meat.

我得到的，通常是雙倍的肉。

I usually get chicken or steak, or maybe a mix of two.

我通常會買雞肉或牛排，或者兩者混合。

But double the meat, 'cause I need that protein.

但肉要加倍，因為我需要蛋白質。

I get the mild salsa, a little sprinkling of cheese.

我要的是溫和的沙拉醬，再撒點奶酪。

And you know guac is extra, but it's well worth it.

你知道鱷梨醬是額外的， 但它是非常值得的。

So, I definitely get a lot of guac in there.

所以，我肯定會在那裡得到很多鱷梨。

And I try and chow it down slowly.

而我試著慢慢地把它吃下去。

Because I like it so much,

因為我太喜歡它了。

I could finish a bowl in 30 seconds

我可以在30秒內吃完一碗

and it's not good to eat that fast.

而且吃得那麼快也不好。

So, I actively have to calm myself down and say,

所以，我主動要讓自己冷靜下來說。

"Okay, eat slowly, eat slowly."

"好，慢慢吃，慢慢吃。"

And the way that I manage to do that,

而我管理的方式。

is by having a water bottle with me,

是由我帶著水瓶。

and I just sip on that water bottle in between my bites.

我只是在吃東西的時候喝口水而已。

Therefore, kinda calms me down.

是以，有點讓我冷靜下來。

I actually take my eating during my travels

其實我在旅行中也會吃東西

very seriously.

非常嚴重。

So when I go to a fast food restaurant,

所以當我去快餐店的時候。

I still am able to figure out, like a detective,

我還是能想明白的，像個偵探一樣。

what can be healthy.

什麼可以健康。

So, I look for things that have

所以，我尋找的東西，有

a lot of vegetables in them,

很多蔬菜在其中。

green leafy vegetables, tomatoes.

綠葉蔬菜、西紅柿。

Then I get a protein source in there,

然後，我得到一個蛋白質來源在那裡。

whether that's chicken, beef or even a vegan option.

無論是雞肉、牛肉還是素食選擇。

That's also great for me.

這對我來說也很好。

And then, if I'm gonna have a carb,

然後，如果我要去有一個碳水化合物。

I make sure it's a complex carb.

我確保它是一個複雜的碳水化合物。

Brown rice, whole wheat bread, all those are better options

糙米飯，全麥麵包，這些都是比較好的選擇。

'cause your body takes longer to digest them.

因為你的身體需要更長的時間來消化它們。

Therefore, it actually burns some calories

是以，它實際上是消耗了一些熱量

and doesn't absorb all those simple sugars as rapidly.

並沒有那麼快地吸收那些簡單的糖類。

So, it doesn't spike your insulin.

所以，它不會讓你的胰島素飆升。

That's always beneficial.

這總是有益的。

There's a few snacks that I like

有幾種我喜歡的零食。

to chew on throughout the day.

整天嚼著吃。

First and foremost, are nuts.

首先，是堅果。

Now, I know a lot of people have specific favorites

現在，我知道很多人都有特定的喜愛。

that they enjoy.

他們喜歡的。

For me, my go-to are almonds.

對我來說，我的首選是杏仁。

They're high in healthy fats,

它們的健康脂肪含量很高。

they keep me full throughout the day,

它們讓我一整天都很充實。

they even have some protein content

他們甚至有一些蛋白質含量

so I'm all about it.

所以，我是所有關於它。

If I don't have nuts available,

如果我沒有堅果可用。

I also can bring a Perfect Bar with me.

我也可以帶著完美酒吧。

I don't know if you've heard of these,

我不知道你是否聽說過這些。

but it's basically a bar that is made only with superfoods.

但基本上是隻用超級食品做的棒子。

Some of them are even peanut or almond-based.

有的甚至以花生或杏仁為主。

Now, you clearly know I'm nuts about nuts.

現在，你清楚地知道我對堅果的狂熱。

And if you haven't seen my YouTube video,

如果你還沒看過我的YouTube視頻，

because my storage space

因為我的存儲空間

in my New York City apartment's so limited,

在我的紐約市公寓的如此有限。

do you know where I store my nuts?

你知道我把堅果放在哪裡嗎？

In the dishwasher.

在洗碗機裡。

I'm not someone who gets hangry.

我不是一個會餓肚子的人。

Because when you're a resident, during my training,

因為當你是住院醫師的時候，在我的訓練中，。

my three years of family medicine training,

我三年的家庭醫學培訓。

there was times when you just couldn't eat.

有的時候，你只是不能吃。

You had to keep working,

你必須繼續工作。

you had to keep saving patients' lives

你必須繼續拯救病人的生命

or dealing with difficult circumstances.

或處理困難的環境。

So, I'm so used to going without food

所以，我已經習慣了不吃飯了

that it's not really a big deal.

這不是什麼大不了的事。

That's why I think intermittent fasting

這就是為什麼我認為間歇性斷食的原因。

works so well for me.

對我來說效果很好。

I actually have friends who get hangry,

其實我也有朋友會絞盡腦汁。

and I don't quite understand them.

而我卻不太理解他們。

If I'm having a cheat meal lunch on the weekend

如果我在週末吃了一頓欺騙性的午餐

with, let's say, my buddies,

與，比方說，我的哥們。

I like to get a food that is social,

我喜歡吃的東西，是社會的。

for example, pizza.

比如說，披薩。

I love pizza.

我喜歡披薩。

Getting an extra-large pie with extra cheese,

得到一個超大的餡餅，多了奶酪。

pepperoni, some veggies thrown in there.

辣香腸，一些蔬菜扔在那裡。

It's definitely not healthy,

這絕對是不健康的。

but that's why it's a cheat meal.

但這就是為什麼它是一個騙局。

And you need to have a cheat meal.

而且你需要吃一頓小抄。

You need to reward yourself every now and then.

你需要時不時地獎勵自己。

If you're constantly holding yourself to rigorous standards

如果你經常以嚴格的標準來要求自己。

that aren't realistic and you're never allowing

不現實的，你永遠不允許。

yourself to have a slice of pizza,

自己吃一塊披薩。

what kinda life are you living?

你過的是什麼生活？

Dinner can get quite chaotic.

晚餐會變得相當混亂。

I generally recommend not eating too close to bedtime.

我一般建議不要在離睡覺時間太近的時候吃飯。

But sometimes, I just don't have a choice,

但有時，我只是沒有選擇。

'cause I'm just so hungry but I still wanna get

"因為我只是太餓了，但我還是想獲得

seven to nine hours of sleep.

七到九個小時的睡眠。

When I do eat dinner, I generally don't cook it myself.

吃晚飯的時候，我一般不會自己做飯。

When I do, though, I do a pretty bang up job,

但我做的時候，我做得很好。

not gonna lie.

不會說謊。

I'm a master grillsmith.

我是一個燒烤大師。

So if I'm making steak, I'm making pork, I'm making chicken,

所以如果我做牛排，我做豬肉，我做雞肉。

I do a pretty good job.

我做得很好。

But I'm not gonna lie,

但我不會撒謊

I'm not cooking the majority of the time.

我大部分時間都不做飯。

When I'm ordering out, I usually get sushi.

我在外面點餐的時候，一般都是吃壽司。

There's something about raw fish that I love, it's weird.

我喜歡生魚片，有種奇怪的感覺。

I don't even get fancy rolls.

我連花哨的卷子都沒有。

I just get the sushi, traditional.

我只買壽司，傳統的。

The little bed of rice, I usually get brown rice

小米床，我一般都是吃糙米的

with the little fish on top.

與小魚在上面。

Maybe a tiny bit of soy sauce,

也許加一點醬油。

'cause I don't wanna consume too much sodium.

因為我不想攝入太多鈉。

And my go-to?

我的首選呢？

Salmon, tuna.

鮭魚，金槍魚。

I love a medium toro, which a medium fatty tuna.

我喜歡中度的託羅，這是一種中等脂肪的金槍魚。

Yellowtail is great, mackerel.

鰣魚很棒，鯖魚。

And then, sometimes baby shrimp.

然後，有時是小蝦米。

Mmm, it's just absolutely delicious.

嗯，這只是絕對美味。

As far as wasabi goes,

至於芥末。

I don't like to put too much of it on.

我不喜歡塗抹太多。

But the places that I order,

但我點的地方。

they put just a little bit of the wasabi on the sushi

他們只放了一點芥末在壽司上。

that gives it the perfect amount of kick.

這給了它完美的踢量。

My beverage of choice at dinner

我晚餐時的首選飲料

is a sparkling water that has no calories or sugar in it.

是一種沒有熱量和糖分的氣泡水。

For some reason, ever since I was eight years-old

不知道為什麼，從我八歲開始

and I came to the United States,

和我來到美國。

I've been obsessed with sparkling water.

我一直對氣泡水情有獨鍾。

I don't know what it is.

我不知道那是什麼

I remember when I was a kid,

我記得當我還是個孩子的時候。

drinking those cheap seltzers that you can get

喝那些便宜的蘇打水，你可以得到的。

for 50 cents in the grocery store.

在雜貨店買50分錢。

And ever since then, I've been addicted.

從那時起，我就開始上癮了。

If I'm gonna be snacking late at night,

如果我要在深夜吃零食。

I tend to go for a lower calorie snack.

我傾向於選擇低熱量的零食。

For example, sunflower seeds,

例如，葵花籽。

my go-to from my Brooklyn days.

我的去從我的布魯克林天。

I do get the jumbo-size version, so they're bigger.

我有大號的版本，所以它們更大。

I feel like they're easier to eat.

我覺得他們更容易吃。

And I go for the low-sodium option.

而我選擇的是低鈉的方案。

But a little hack, make sure you measure out

但有個小竅門，一定要量出來。

the amount that you're eating beforehand.

的量，你在吃之前。

'Cause it's really easy to go through a full bag.

因為它真的很容易通過一個完整的包。

And that's a lot of sodium.

而這是一個很大的鈉。

I have to be biased here.

我不得不在這裡偏袒。

New York City is the best food city.

紐約市是最好的美食之都。

Obviously, I'm from here, so I'm biased.

很明顯，我是本地人，所以我有偏見。

You have every type of ethnicity, every time of cooking,

你有每一種類型的民族，每一次的烹飪。

you have amazing seafood, the best sushi from Japan.

你有驚人的海鮮，日本最好的壽司。

There's nothing your heart can desire,

心無旁騖。

or maybe in this case, your stomach can desire,

或許在這種情況下，你的胃可以慾望。

that you cannot get here in New York City.

你在紐約市無法得到的。

Whether you're talking about halal food, sushi,

無論你說的是清真食品、壽司。

bodego chips, just everything.

bodego芯片，只是一切。

You could run the gamut in New York City.

你可以在紐約市跑遍所有的地方。

I love the food here.

我喜歡這裡的食物。

I love the people and I love the food,

我愛這裡的人，也愛這裡的食物。

that's what makes New York City special.

這就是紐約市的特別之處。

Something that I stay away from

有些東西，我遠離

that everyone seems to love, and I could already feel

大家都喜歡的，我已經感覺到

(chuckles) the hate building up,

恨意漸濃。

I don't like ice cream.

我不喜歡吃冰激凌

I love ice cream milkshakes.

我喜歡冰激凌奶昔。

And I know everyone's like, "Are you crazy?"

我知道每個人的喜歡，"你瘋了嗎？"

There's something about eating ice cream.

吃冰激凌有什麼好處。

Maybe it's too cold and I have sensitive teeth,

也許是太冷了，我的牙齒很敏感。

but I just can't ice cream.

但我就是不能吃冰激凌。

But cookies and cream milkshakes?

但餅乾和奶油奶昔？

Man!

天啊！

There is nothing more satisfying on this planet

在這個星球上，沒有什麼比這更令人滿意的了

than cookies and cream milkshakes.

比餅乾和奶油奶昔。

In fact, I'm gonna tell you something interesting right now.

事實上，我現在要告訴你一些有趣的事情。

Scientifically, there aren't any foods in nature

從科學上講，自然界中沒有任何食物。

that exist that are high in sugar and high in fat

存在的高糖高脂肪的問題

at the same time, except breast milk

同時，除了母乳

and cookies and cream milkshakes.

和餅乾和奶油奶昔。

But cookies and cream milkshakes don't exist in nature,

但自然界中不存在餅乾和奶油奶昔。

so those are man-made.

所以這些都是人為的。

There you have it, that's what I eat in a day.

有了，這就是我一天吃的東西。

Obviously, not every day, but my advice still holds.

顯然，不是每天都這樣，但我的建議仍然有效。

Stay happy and healthy.

保持快樂和健康。

(hip, upbeat music)

(嘻嘻哈哈的音樂)