No, no, I think symptoms is cool because most people will recognize a lot of these in their own lives.

我認為症狀很酷，因為大多數人都會在自己的生活中發現很多這些症狀。

So cravings is the most common one, then unsteady energy levels.

因此，嘴饞是最常見的一種，然後是不穩定的能量。

So feeling tired throughout the day, maybe you have chronic fatigue, maybe you need a lot of coffee to get through the day, you know,

所以一整天都覺得很累，也許你有慢性疲勞，也許你需要喝很多咖啡來度過這一天，你知道，

maybe playing with your kids is exhausting, picking up the groceries is exhausting, just like you're tired, you know.

也許跟孩子玩很累，買菜很累，就像你很累一樣，你知道的。

You're eating, but you're tired, very common symptom.

你正在吃東西，但你很累，這是很常見的症狀。

And we'll get into why that happens maybe in a bit.

我們稍後會解釋為什麼會發生這種情況。

Those are the two most common short-term ones.

這是兩個最常見的短期問題。

Then--

然後——

What about memory?

那記憶呢？

Ah, that's a good question.

這個問題問得好。

So the more glucose spikes you have, the more the neurons in your brain are going to work like less well.

血糖濃度越高，大腦神經元的工作效率就越低。

So one of the most common symptoms of glucose spikes on the brain is actually brain fog.

因此，大腦中血糖濃度高時最常見的症狀之一實際上是腦霧。

So feeling like you can't really remember stuff too well, everything's a little bit blurry.

所以感覺你不太記得東西了，一切都有點模糊。

That's basically your neurons not being able to communicate as quickly as they usually do.

這基本上是你的神經元無法像通常那樣快速交流。

And it's often felt as brain fog.

而這往往會讓人感覺到腦霧。

But then there's a huge link between glucose and long-term brain problems like dementia and Alzheimer's.

但是，血糖與痴呆症和阿茨海默症等長期大腦問題之間存在著巨大的聯繫。

Some people even call Alzheimer's type three diabetes, because it's so linked to glucose levels.

有人甚至把阿茨海默症稱為三型糖尿病，因為它與血糖密切相關。

So the brain, if you want your brain to be an optimal top shape, steadying your glucose levels is really key.

要想讓大腦處於最佳狀態，穩定血糖是關鍵。

What if I want to sleep like a baby?

如果我想睡得像個嬰兒呢？

Yeah, absolutely, also.

是的，當然。

So the more spikes you have, the less restful and deep your sleep will be.

血糖濃度越高，睡眠就越不安穩、越不深沉。

So if you want to sleep like a baby, absolutely.

所以，如果你想睡得像個嬰兒，當然可以。

If you're somebody going through menopause, and you want to reduce menopause symptoms, also looking at your glucose levels is a very important place to start.

如果你正處於更年期，並希望減輕更年期症狀，那麼關注你的血糖是一個非常重要的起點。

Because the more spikes we have, the worse those symptoms get.

因為峰值越高，症狀就越嚴重。

Talking about hormones, there's also a huge link between glucose levels and fertility.

說到賀爾蒙，血糖和生育能力之間也存在著巨大的關聯。

So in females today, you know, there's more and more rates of infertility.

當今女性不孕率越來越高。

There's something called polycystic ovarian syndrome, which is more and more common.

有一種叫做多囊卵巢綜合徵的疾病越來越常見。

That also is extremely linked to glucose levels.

這也與血糖有極大的關係。

And again, the first place to look if you want to fix your hormones is balancing your glucose.

同樣，如果你想修復荷爾蒙，首先要做的就是平衡血糖。

All the stuff, and there's a lot of symptoms here, because glucose affects every single system in the body.

所有東西，有很多症狀，因為血糖會影響人體的每一個系統。

So there's not a single disease or condition that doesn't get better when you balance your glucose levels, essentially.

只要平衡了血糖，基本上沒有一種疾病或病症不會好轉。

But I'll go into a few more examples.

不過，我會再舉幾個例子。

Skin.

皮膚。

So inflammation is a direct consequence of glucose spikes.

發炎是血糖飆升的直接後果。

And on the on the skin, inflammation can be seen as acne, eczema, psoriasis.

在皮膚上，發炎可表現為痤瘡、溼疹和牛皮癬。

I have no idea.

我不知道。

You know, there's two words that have just exploded into like, popular conversation over the last, I'm gonna say 12 months, but you know, I'm not that deep to know how long this conversation has been happening.

在過去的 12 個月裡，有兩個詞成為了熱門話題，但我沒那麼深的功底，不知道這個話題已經持續了多久。

But one of those words is the word glucose.

但其中一個詞就是血糖。

I've just seen it everywhere all of a sudden.

突然間到處都看到了。

And the second word, which I've seen even in more places, is that word you just used inflammation.

第二個詞，我在更多的地方看到過，就是你剛才說的發炎。

What is inflammation?

什麼是發炎？

Inflammation is a stress response from your body that is supposed to help you and clean things up.

發炎是身體的壓力反應，可以幫助你清理東西。

So for example, when you get sick, when there's a virus or a bug that's attacking you, your body essentially creates inflammation to combat that enemy.

舉例來說，當你生病時，當有病毒或蟲子攻擊你時，你的身體基本上會產生發炎來對抗敵人。

The problem is, inflammation now often happens against your own body or just like chronically at a low level, and that causes many, many, many issues.

問題是，現在的發炎往往是針對自己的身體發生的，或者就像長期處於低水平一樣。這導致了許許多多的問題。

So it's a state of stress of the body.

這是一種身體壓力狀態。

And it happens in all of us.

這種情況在我們每個人身上都會發生。

It can it can happen in all of the cells in our body.

它可以發生在我們身體的所有細胞中。

Absolutely.

當然。

And today, three out of five people in the world will die of an inflammation-based disease.

如今，世界上每五個人中就有三個人會死於炎症性疾病。

Three out of five?

每五個就有三個？

Three out of five.

每五個就有三個。

The World Health Organization calls inflammation like one of the biggest problems of our century.

世界衛生組織稱發炎是本世紀最大的問題之一。

It's basically just a way to say that your body is not healthy.

這基本上就是在說你的身體不健康。

There's problems going on within because inflammation can be caused by so many things, you know, by like smoking, alcohol, glucose spikes, stress, environmental toxins.

因為發炎可由多種原因引起，如吸菸、酗酒、血糖飆升、壓力、環境毒素等。

It's just like a state of unhealth of your body, if you will.

這就像是你身體的一種不健康狀態。

And so on the skin, the most common sort of visible consequences of that inflammation are acne, psoriasis, eczema.

在皮膚上，最常見的明顯發炎後果就是痤瘡、牛皮癬和溼疹。

And then talking about skin, so the more glucose spikes you have in your body, the faster you age.

說到皮膚，體內血糖濃度越高，人的衰老速度就越快。

And that shows on your skin as wrinkles, but also on the insides.

這不僅表現在皮膚上的皺紋，還表現在內臟上。

Things slowly deteriorate and break down.

內臟會慢慢變質和損壞。

And there's a funny image for this.

有一個有趣的想像畫面可以說明這一點。

So from the moment you're born, your body is slowly cooking.

從你出生的那一刻起，你的身體就在慢慢烹飪。

You slowly cook, let me explain, like a chicken in the oven from the moment you're born.

讓我來解釋一下，從你出生的那一刻起，你就像烤箱裡的雞一樣慢慢熟了。

And then when you're fully cooked, you die.

當你完全熟透時，你就死了。

Your face.

你的臉。

This concept of cooking is basically aging.

這種烹飪理念基本上是在老化。

And it's the technical term for it is called glycation.

它的專業術語叫做糖化。

And the more glucose spikes you have, the faster this process happens.

血糖濃度越高，這一過程發生得就越快。

So if you want to age less quickly, and if you know, when you look at two people who are 65, one is clearly younger than the other, like biologically, right?

所以，如果你想不想那麼快變老，如果你知道，當你看到兩個 65 歲的人，其中一個明顯比另一個年輕，就像生物學上一樣，對嗎？

And you can affect, you can impact how quickly that aging is going on.

你可以影響衰老的速度，

One of the ways being through reducing your glucose spikes.

其中一種方法就是降低血糖濃度。

Okay, and then long term, we talked about type 2 diabetes being the leading sort of long-term condition linked to glucose levels.

好的，從長遠來看，我們談到二型糖尿病是與血糖濃度相關的主要長期疾病。

So the more glucose spikes you have, the faster you'll develop prediabetes and type 2 diabetes.

血糖濃度越高，就越快患上糖尿病前期和二型糖尿病。

And then finally, also mentioned that glucose levels are linked to cancer and heart disease.

最後，還提到血糖濃度與癌症和心臟病有關。

So essentially, to give you a summary, if you have a lot of glucose spikes, things are not going to go super well.

概括地說，如果你的血糖經常飆升，情況就不會太好，

You're going to have lots of symptoms; short term, medium term, long term.

你就會出現很多症狀，包括短期、中期和長期症狀。

If you currently feel... if you're like, "I could feel better than I do," you know?

如果你現在覺得：「我可以比現在感覺更好。」

Which most of us probably feel, then balancing glucose levels is a really, really freaking important place to start.

要知道，我們大多數人可能都有這種感覺，平衡血糖濃度是一個非常非常重要的起點。

It's like the the base.

就像基地一樣。

It's the base layer of your physical and mental health.

這是身心健康的基礎。

It's really key, but most of us don't have that sorted.

這確實很關鍵，但我們大多數人都沒有這樣的分類。

So to summarize this short and long-term symptoms there that I've written down here,

總結一下我在這裡寫下的短期和長期症狀，

short-term symptoms, if you if we aren't able to flatten our glucose levels then we face the chance of having constant hunger and cravings, chronic fatigue, poor sleep, colds.

短期症狀，如果我們不能降低血糖濃度，那麼我們就有可能面臨持續的飢餓和嘴饞、慢性疲勞、睡眠品質差、感冒。

You talked a little bit about the immune system and the implications that meant brain fog, you described as long-term brain fog,

你談到了免疫系統以及腦霧的影響，你將其描述為長期腦霧，

longer-term effects, acne, aging, arthritis, Alzheimer's, dementia, cancer risk, mental health, infertility challenges.

長期影響、痤瘡、老化、關節炎、阿茲海默症、失智症、癌症風險、心理健康、不孕症問題。

Yeah, and to be clear, like glucose is not everything, right?

是啊，要說清楚的一點是，血糖也不是萬能的，對吧？

There's many things that matter in our health, like emotional connection, medical care, you know, sleep, stress, exercise, but learning to balance your glucose levels is like learning...

影響我們健康的因素有很多，比如情感聯繫、醫療保健、睡眠、壓力、運動，但學習如何平衡血糖就像學習....

Okay, I have a fun image to use for this.

好吧，我有一個有趣的比喻可以用在這裡。

It's like imagine you're walking into an airplane, and before you go sit in your seat,

就像想象你走進一架飛機，在你坐到座位上之前，

you kind of peek into the cockpit and you're like, "Whoa, lots of buttons in that cockpit on the ceiling, on the sides. There's all these levers."

你會偷看一下駕駛艙，然後你會想：「哇，駕駛艙的天花板上、側面有很多按鈕。所有這些控制桿。」

You're like, "Oh, I'm happy I don't have to fly this plane."

你會想：「哦，我很高興我不必駕駛這架飛機。」

You're the passenger, right?

你是乘客，對吧？

You're happy the pilots know what they're doing.

你很高興飛行員知道他們在做什麼。

In the case of our body, it's interesting, because we're both the passenger.

就拿我們的身體來說，這很有趣，因為我們都是乘客，

We feel what's going on, you know, we're kind of victims to what's going on, but we're also the pilots.

我們都能感受到發生了什麼，你知道，我們知道發生了什麼，但我們也是飛行員。

We're in charge of our decisions. We decide what we eat, what we do.

我們負責自己的決定，我們決定吃什麼，做什麼。

But often, we have no clue how to fly the plane, we have no idea how our body works.

但我們往往不知道如何駕駛飛機，不知道我們的身體是如何運作的。

So it becomes very complicated to figure out where to start, and we have all these opinions is marketing, blah, blah.

弄清楚從哪裡開始變得非常複雜，而且還有很多有的沒有的觀點在行銷。

And it can be really confusing and, and, and quite daunting.

這確實會讓人感到困惑和畏懼。

So to me, learning to balance your glucose levels is like learning about the most important lever in the cockpit of the plane.

對我來說，學會平衡血糖濃度就好比學會了飛機駕駛艙裡最重要的操縱桿。

It's like if you know about this lever, you can take off, you can fly, you can land, it's like the most important thing.

就好像如果你知道這個槓桿，你就能起飛、飛行、著陸，這是最重要的事情。

And it will help you get to a point where you're kind of cruising and you're like, "Okay, I kind of have a handle on things, my symptoms are kind of getting better."

它能幫助你達到一種境界，讓你覺得：「好，我對事情有點把握了，我的症狀有點好轉了。」

So to me, that's that's the way to think about it.

所以，對我來說，這就是思考這件事的方式。