People who regularly drink coffee seem to be protected against cardiovascular disease and even neurologic conditions like Alzheimer's disease, Parkinson's, and M.S.

規律喝咖啡的人似乎受到保護不罹患心血管疾病，甚至是阿茲海默症、帕金森氏症以及多發性硬化等神經系統疾病。

And when you bring it back, man, you see, you know, what a potent drug coffee really is.

而當你再次飲用它時，你就會發現咖啡是個多麽有效的藥物。

So, what is the concern?

那麼，顧慮是什麼呢？

You know, coffee seems like this kind of miracle drug because everybody can point to the upsides of having coffee in the morning, whatever.

咖啡好像是一種神奇藥物，因為每個人都可以點出早上來杯咖啡的好處。

But nobody has been able to really articulate to me the cost⏤and all these things in life have a cost, right?

但似乎沒有人可以跟我說代價是什麼，而人生所有東西都是有代價的，對吧？

We live in a society now where many people will have multiple cups of coffee before 12 o'clock, before midday, and nobody seems to be able to tell me what the cost of that is.

我們所在的社會中，許多人在正午 12 點前都會喝上好幾杯咖啡，似乎沒人可以跟我說它的代價是什麼。

There must be one because nothing in life is free.

必須要有代價的，因為人生中沒有免費的東西。

- Yeah. - So... so, what is the cost?

- 是。 - 那麼，代價是什麼？

Well, everybody's different.

嗯，每個人都不一樣。

So, you know, people metaboli⏤some people are slow caffeine metabolizers, others are are not.

你知道的，人們會新陳代謝——有些人的咖啡因代謝速度緩慢，其他人則不是。

And, so, you know, you have to⏤you really have to, like, determine for yourself whether or not coffee is something that works well for your body.

所以你必須——你真的得自己判定咖啡對你的身體來說是否有效。

It is a type of stress, I will say that.

我會說的是，那是種壓力。

So, for people who are chronically stressed, adding coffee to the mix is probably, you know, just adding fuel to that fire.

所以說，對於長期有壓力的人來說，在生活中加入咖啡可以說是火上加油。

And it's not that I want you to get rid of the coffee; I'd rather see you get to the root cause of where that stress is coming from.

我不是想要你屏棄咖啡，而是更想看到你追根究底地找到壓力來源。

But, you know, it can stimulate cortisol release, and it's... it is... it is a powerful stimulant.

但它可以刺激皮質酮的釋放，而那是很強力的興奮劑。

We know that.

我們都知道。

It can also negatively impact sleep.

它也可能對睡眠產生負面影響。

It... it actually affects your brain similarly to bright light.

實際上，它對你大腦的影響與強光相似。

So, that's why, you know, I mean, for many reasons, you want to make sure that you're⏤you are consuming it, you know, far, far away from your... from bedtime.

這也就是你必須確保你攝取的時間離就寢時間遠一點的原因。

But it is⏤it honestly is hard to find a downside to coffee, I mean, there there really is good... there is good research on it.

但是要找到咖啡的缺點其實很難，因為有很多相關的正面研究。

Recently, it was discovered that the caffeine in coffee acts like a natural PCSK9 inhibitor.

最近有研究發現，咖啡中的咖啡因就像是天然的 PCSK9 抑制劑。（譯註：PCSK9 抑制劑為一種降血脂藥）

So, I know that's, like, an unfamiliar⏤it's, like, a mouthful.

我知道許多人不熟悉、名稱也很拗口。

But there's a new class of, I think, relatively, you know, benign cholesterol-lowering drugs on the market called PCSK9 inhibitors.

但是市場上有一種稱為 PCSK9 抑制劑的藥品分類，它們相對來說是屬於良性的降膽固醇藥物。

Now, I'm not anti-cholesterol or anything like this⏤some of our most healthful foods actually act like natural PCK... PCSK9 inhibitors.

我並不是反膽固醇之類的，我們有些最健康的食物實際上扮演著 PCSK9 抑制劑的角色。

Dietary fiber, in a way, is like a PCSK9 inhibitor.

膳食纖維在某種程度上也像是 PCSK9 抑制劑。

But they found that high-dose caffeine actually, at about... a dose of about 400 miligrams,

但研究發現大約 400 毫克的高劑量咖啡因，

can actually act like this drug where it makes your liver more effective at recycling cholesterol-carrying lipoproteins like LDL.

其實可以充當這種藥物，會讓你的肝臟更有效率地回收像是低密度脂蛋白（LDL）等帶膽固醇的脂蛋白。

And, so, that... that kind of, like, adds a mechanism to the observation that we've seen that

所以那更加強了我們觀察到的機制，

people who regularly drink coffee seem to be protected against cardiovascular disease and even neurologic conditions like Alzheimer's disease, Parkinson's, and M.S.

規律喝咖啡的人似乎受到保護不罹患心血管疾病，甚至是阿茲海默症、帕金森氏症以及多發性硬化等神經系統疾病。

So, it... there seems to be this... this protective effect of coffee.

所以說，咖啡似乎有這有保護性的效果。

But it's always important to caveat these findings with the fact that these are averages.

但重要的是，這項事實是根據這些數據的平均值。

So, an average coffee seems protective, but certainly, within those... those cohorts that are being studied, some people are doing really poorly with coffee as well.

所以說，平均而言，咖啡似乎有保護作用，但在接受研究的人群中，咖啡在他們身上的的效果也很差。

So, you just, you know, it's... it's something that you really have to, like, regularly take inventory and ask yourself, like, is this working, you know, for me?

所以說，這是種你必須定期紀律並自問「這對我來說是否有效」的一件事。

I think one of the healthier ways to ingest coffee is to not consume it immediately after waking up, which, you know, I'm guilty of doing many days.

我覺得較健康飲用咖啡的方式之一是，不要一起床就喝，我常常犯這個錯誤。

But, like, you know it's... it's generally something that's, like, you're better off consuming, like, an hour or two after you wake up, and again, not, you know, not too late into the afternoon, either.

但一般而言，最好的是在起床一到兩個小時後喝，然後不要下午太晚的時候攝取。

And... and, like, also, you know, the dose, I think, is really important.

所以我覺得劑量是非常重要的。

People that develop caffeine dependency, you know, they think that they're... they're improving their performance with caffeine, but what they're really doing is they're treating their withdrawal from caffeine.

發展出咖啡因依賴性的人會覺得自己利用咖啡優化了自己的表現，但事實是，他們只是在治療自己的咖啡戒斷。

So, another way that I like to, kind of, make sure that I'm consuming it in the most mindful way possible is I'll take, like, occasional weeks off from caffeinated coffee and I'll switch to decaf.

所以說，我確保自己是以最正確方式攝取的另一種方法是，我會隨機挑幾週不喝含咖啡因的咖啡，改喝無咖啡因版本。

- Interesting. - Yeah.

- 真有趣。 - 是啊。

And, so, I feel like it sort of helps, like, re-sensitize my brain, breaks the dependency a little bit, then I bring it back.

我覺得那幫助我的大腦再次變得敏感、破除依賴感，然後我會再次喝咖啡。

And when you bring it back, man, you see what a drug, you know, what a potent drug coffee really is, you know?

而當你再次飲用它時，你就會發現咖啡是個多麽有效的藥物，你知道嗎？

But, in general, I'm a fan; I'm a fan of... of coffee... in polyphenols.

但整體而言，我很喜歡咖啡的多酚化合物。

It... it's a natural activator of our bodies's NRF2 pathway, which is, like, a detoxifying pathway in the body that's also stimulated by cruciferous vegetables.

它是我們體內 NRF2 通路的天然刺激物，那基本上是人體內會受十字科植物激活的抗氧化通路。（譯註：NRF2 為一種對氧化還原反應敏感之轉錄因子）

Something, again, I've been thinking a lot about ever since I bought myself a whoop, which tracks my sleep and gives me some data in the morning about how I slept, is how to improve my sleep via my diet.

這是我買給自己一個可以追蹤睡眠、在早晨提供睡眠數據的 whoop 手環後，時常思考的一件事，也就是如何透過飲食改善睡眠。

What advice would you give me there, if I wanted to have deeper, deeper, more quality sleep?

如果我想要擁有更深度、高品質的睡眠，你可以給我什麼建議？

What should I be eating, not eating, avoiding, what times, etc.?

我該吃什麼、不該吃什麼、該避開什麼、在什麼樣的時段，等等？

Yeah, I mean, generally, you just... you want to not eat too close to bedtime.

一般來說，你進食的時間不要離就寢時間太近。

There's sort of, like, a goldilocks zone, where, you know, I think we're made as diurnal creatures, meaning creatures that are... typically eat during the day.

那有點像是「適居帶」個概念，身為人類，我們都是日食性動物，也就是在白天吃東西的生物。

You wanna eat your last meal about two to three hours before you go to sleep.

你會想要在睡前兩到三小時左右吃下最後一餐。

You don't wanna go to bed hungry.

你也不會想要空腹入睡。

I mean people... people obviously have different, you know, different preferences, and I think preference, in many ways, reigns supreme.

當然，人們有不同的偏好，而我覺得在許多方面，偏好都佔據統治地位。

But what... what we know from circadian biology is that we're meant to eat about two to three hours before we go to sleep.

但我們從生理時鐘可以得知的是，我們本來就該在睡前兩到三小時進食。

And... and you don't, you know, like, that's to give space between your last meal and sleep because sleep is a time for rebuilding and restoring.

而你不——那是提供最後一餐與睡眠時間之間的空檔，因為睡眠時間是用來重建和修復的。

We see this, like, interesting hormonal shift in the body that is really like...

我們會看到體內一種有趣的賀爾蒙變化，像是⋯⋯

It's why sleep is, you know, we rejuvenate in many ways⏤like our bodies, ourselves, our tissues⏤when sleeping.

這就是為什麼睡眠會在不同面向恢復活力，包括身體、自身、組織。

Part of, like, how we get there is a change in body temperature.

我們達成這件事的部分原因是體溫的變化。

And, you know, we see this, like, this... this dip in body temperature right before we go to sleep or just after, actually, we... we go to sleep.

我們也會發現人體在睡前或是剛入睡時，體溫會驟降。

If you eat a, like, a really, like, meat-heavy meal right before you go to sleep, a lot of people notice that doing that can negatively impair sleep.

如果你在睡前吃了一頓多肉的晚餐，許多人都發現那樣會負面地影響他們的睡眠。

And I think one of the... one of the proposed mechanisms why that happens is that we have⏤the thermic effect of protein is quite high, particularly compared to fat and carbohydrates.

我認為這件事發生的一種可能機制是，我們——蛋白質的熱效應頗高，尤其是在與脂肪與碳水化合物的比較之下。

And, so, you've got this, like, internal furnace, like, burning in your gut, like, to try to break down and assimilate all of the precious amino acids that you've just ingested,

如果你腸胃中有彷彿在燃燒的體內暖爐，嘗試要分解並吸收你剛攝取的所有珍貴氨基酸，

and, so, I think, that can sometimes be at odds with... with, like, that wind-down process, that circadian, you know, wind-down process.

我認為那有時會與生理時鐘的放鬆過程相抵觸。

So, yeah, just... I would try not to eat too close to bedtime.

所以我會試著不要在太接近就寢時間進食。

Many people feel like eating carbs before bed does help them sleep for that same reason,

許多人因為相同的原因認為睡前攝取碳水化合物會幫助他們入睡，

like, maybe they have cortisol, you know, still, like, you know, a bit of cortisol dysregulation, and carbs before bed seems to... seems to be able to help with that.

或許他們有輕微的皮脂醇失調，而睡前食用碳水化合物似乎能有所幫助。

What do you... when do you eat, if not before bed?

那如果不是在睡前，應該要何時進食？

Like, you know, sometimes I've been guilty of eating while I'm falling asleep.

我有時候也會在快睡著時，邊吃東西。

This is old Steve, not new Steve.

這是過去 Steve 會做的是，現在這個 Steve 不會。

But when do you eat⏤you talked about intermittent fasting.

但你何時吃——你提到了間歇性斷食。

I read some things that said you start eating roughly at, like, 11 o'clock in the morning.

我讀過一些文章，所以大約上午 11 點左右開始吃東西。

Yeah.

是的。

What... what's the window in which you... you eat?

你會在什麼樣的時間區間進食？

I generally will...

我一般會⋯⋯

Yeah, I don't⏤I generally won't have my first, like, food until... these days it's about 10:30, 10:30, 11 in the morning.

這些日子，我一般要到上午 10 點半到 11 點之間才會吃第一餐。

I've been experimenting with carbohydrates before exercise.

我也實驗了在運動前攝取碳水化合物。

For a long time, I was... I really enjoyed fasted workouts, and...

我有很長一段時間都喜歡斷食運動，而⋯⋯

And lately I've been experimenting to see what a little bit of peri-workout carbohydrate does for my... for my lifts 'cause I'm really into⏤I love fitness.

我最近開始實驗健身前碳水化合物對我舉重效果會有何影響，因為我很喜歡健身。

So... so I've been, kind of, experimenting a bit with that.

所以我做了一些相關實驗。

But the general rule of thumb that I practice is that I don't eat for an hour to an hour and a half after I wake up.

但我一般實行的總則是，我起床後一到一個半小時內都不會吃東西。

Part of the reason for that is, and again, just to, like, preference, you know, personal preference is... is really, like, key here.

那部分原因是偏好，我重申，偏好真的是這裡的重點。

So, you know, a lot of the, like, recommendations that I'll make, like, you might see a smidgen of benefit.

所以我給予的所有建議中，你都可能找到一點益處。

But at the end of the day, like, if you can't, you know, work out at the optimal time or, you know, eat in the optimal windows, like, you know...

但最終而言，如果你找不到最佳的運動或是進食時間⋯⋯

Still, what you eat and making sure that you are getting exercise is better than, like, not, because of, like, fear that you're not doing it, you know, optimally.

儘管如此，你吃了什麼以及確保你有在運動都優於因為害怕自己沒辦法做到最好而不做。

Like work⏤exercise is crucially important, eating whole foods, you know, animal-inclusive plan, inclusive diet, I think, optimal.

運動是至關重要的，然後攝取全天然食物、含動物飲食是最好的。

But, you know, what circadian biology is showing us is that when you eat immediately after waking up, you know, you might not have had your melatonin, for example, fully subside, which is a sleep hormone.

但我們生理時鐘所顯示的是，當你起床後馬上吃東西，可能讓降黑素這種睡眠賀爾蒙無法完全減弱。

When melatonin is elevated, as it starts to, you know, it starts to rise once the sun begins to set, that sends the signal to our bodies, essentially, that the kitchen is closing,

當降黑素隨著太陽西下而提升或開始提升，那基本上會讓身體知道廚房休息了。

That the kitchen is closing and that, you know, we're... we're now approaching the time where, you know, we're gonna change the guard, it's like a changing-of-the-guard, essentially,

廚房休息，然後我們基本上到了軍隊職務交接的時刻，

where we're gonna focus on rejuvenation and repair.

會轉而專注於休息與修復。

When people wake up in the morning, that hormone hasn't fully, necessarily, subsided yet, and that can have the consequence of making us not as insulin-sensitive.

當人們早上醒來，那個賀爾蒙尚未完全消退，那後果可能讓我們對胰島素較不敏感。

So, it might impair glucose regulation while it's still elevated and... and, so, like eating carbohydrates in that window, particularly, like, as they typically appear in the standard American diet,

那可能在仍高漲時影響葡萄糖的調節，所以在那個時段攝取碳水化合物，就如同美國人標準的飲食習慣，

the brand muffin, the glass of orange juice, like, that's... I don't think, you know, like, an appropriate breakfast for that time of day.

食用鬆餅、柳橙汁，等等，我不認為那是適合那個時間點的早餐。

You know, I mean, you might be able to get by with something like that later on, but generally, like, after you wake up, you want your melatonin to fully subside.

你可能可以在稍晚時利用那類食物勉強應付，但一般來說，你會希望能夠在醒來後，讓降黑素完全消退。

And also cortisol, which is your body's, you know, we talked about that as a stress hormone.

還有皮質醇，那是你身體的——我們講過那是一種壓力荷爾蒙。

Cortisol is not bad; It's also your body's chief waking hormone.

皮質醇並不壞，它也是你身體主要清醒荷爾蒙。

That's the highest that it's gonna be throughout the day in the morning.

早上是它一天內會達到最高峰的時間。

If you love the "Diary of a CEO" brand and you watch this channel, please do me a huge favor, become part of the 15% of the viewers on this channel that have hit the subscribe button.

如果你喜歡 Diary of a CEO 這個品牌，也有在收看頻道，請幫我一個忙並成為 15% 已經點擊訂閱的頻道觀眾之一。

It helps us tremendously, and the bigger the channel gets, the bigger the guests.

那對我們會有極大幫助，而頻道越強大、來賓就會更大咖。