I have a lot of experience in this because I destroyed my liver with all the bad habits you can possibly imagine.

我在這方面有很多經驗，因為我曾用你能想象到的所有壞習慣毀掉了我的肝臟。

So let's go to the first bad habit.

讓我們來看看第一個壞習慣。

And this is over-the-counter medication.

這是非處方藥。

Now this goes beyond medication and I'm not telling you not to take your medication, but all medication, especially over-the-counter medication can really do some serious damage to your liver.

現在，這已經超出了藥物治療的範疇，我並不是讓你不要吃藥，但所有的藥物，尤其是非處方藥，確實會對你的肝臟造成嚴重損害。

And at the top of the list, we have Tylenol.

排名第一的是泰諾。

Tylenol is very unique in that it's the number one cause of acute liver failure out of all these other medications.

泰諾是一種非常獨特的藥物，在所有這些藥物中，它是導致急性肝衰竭的首要原因。

So it's something to be aware of and some people don't realize that and they're taking it routinely and it's really bad.

是以，這是需要注意的，有些人並沒有意識到這一點，他們照常服用，結果非常糟糕。

If you're on any over-the-counter medication or even medication in general, you should be taking something to protect your liver.

如果您正在服用任何非處方藥，甚至是一般藥物，您應該服用一些保護肝臟的藥物。

And one thing that I recommend would be milk thistle.

我推薦的一種藥物是奶薊草。

It has very unique properties to add protection and increase regeneration of liver.

它具有非常獨特的特性，可以增加對肝臟的保護，促進肝臟再生。

The other protector for the liver, especially for Tylenol is something called NAC, but milk thistle will also work.

另一種保護肝臟的藥物，尤其是泰諾，是一種叫做 NAC 的藥物，但奶薊草也能起作用。

And also the question to ask is, why am I on this medication in the first place?

還有一個問題是，我為什麼要服用這種藥物？

Well, some of the other bad habits that we're gonna cover will probably solve the problem of being on this medication in the first place.

好吧，我們要介紹的其他一些壞習慣，也許可以解決一開始就服用這種藥物的問題。

All right, number two is a sedentary lifestyle.

好了，第二點是久坐不動的生活方式。

And it's kind of strange because like, why would not exercising or being active harm your liver versus other things that you do, or let's say you're drinking alcohol, right?

這有點奇怪，因為為什麼不鍛鍊或不運動會傷害你的肝臟，而你做的其他事情，比方說你飲酒，會傷害你的肝臟，對嗎？

That's something that definitely destroys liver, but if you're sedentary, your diet might not be that great, okay?

這肯定會破壞肝臟，但如果你久坐不動，你的飲食可能就沒那麼好了，好嗎？

So you're eating a lot of maybe junk foods or more calories and you're probably not burning them off.

是以，你吃了很多垃圾食品，或者攝入了更多的熱量，但你可能並沒有把它們消耗掉。

And so if we just look at the cells, the input of fuel and then the burning that fuel up, if you're inputting too much fuel and you're not burning that off, there's a lot of damage that's created at the cell level.

是以，如果我們只看細胞，輸入燃料，然後燃燒燃料，如果輸入的燃料過多，又沒有燃燒掉，就會在細胞層面造成很大的損害。

This is called oxidative stress.

這就是所謂的氧化應激。

You can just think about this as rust.

你可以把它想象成鐵鏽。

You can rusting out your body.

你的身體會生鏽。

And exercise burns off a lot of that fuel.

而運動會消耗掉大量的燃料。

That's like a buffering system for a lot of things, like disease.

這就像一個緩衝系統，可以應對很多事情，比如疾病。

Exercise greatly strengthens the immune system.

運動能大大增強免疫系統。

Exercise increases more oxygen throughout the body.

運動能為全身增加更多的氧氣。

Exercise also directly reduces stress.

運動還能直接減輕壓力。

That builds up, you can't avoid stress.

壓力越大，你就越無法避免。

So all day long, you accumulate stress.

是以，你整天都在積累壓力。

How are you gonna get that stress out of your body?

你要如何將壓力排出體外？

Well, exercise can do it.

那麼，運動可以做到這一點。

Create a habit of regular exercise or physical work.

養成定期鍛鍊或體力勞動的習慣。

All right, next one, number three, not really eating for health or nutrition.

好了，下一個，第三個，不是真的為了健康或營養而吃。

Now this can get you into trouble because the primary ingredient that people eat for pleasure is seed oil, vegetable oils, which are really bad.

現在，這可能會給你帶來麻煩，因為人們為取樂而食用的主要成分是種子油、植物油，而這些油確實不好。

The combination of starch or sugar and seed oils is basically the anatomy of what makes up junk food.

澱粉或糖與種子油的組合基本上就是垃圾食品的解剖結構。

And the combination of sweet, starch, and seed oils together, it's highly addictive.

甜味、澱粉和種子油結合在一起，非常容易上癮。

It's highly damaging.

破壞性極大。

But it can give us a sense of a decreased stress for a second, well, actually about 30 seconds, until your blood sugars that were high start coming down.

但它能讓我們在一瞬間，實際上是大約 30 秒鐘內感覺到壓力有所減輕，直到原本偏高的血糖開始下降。

And now we actually need more to create that same sensation.

而現在，我們實際上需要更多的東西來創造同樣的感覺。

So most people actually eat for some type of sensation.

是以，大多數人吃東西其實是為了獲得某種感覺。

This is kind of a mindless thing that we just do as a routine habit.

這是一種無意識的行為，我們只是把它當作日常習慣來做。

It has taken me years before I finally decided to create a new thing for myself, where I'm now gonna start eating for health.

我花了好幾年時間才終於決定為自己創造一個新的東西，現在我要開始為健康而飲食。

And I really had to hit bottom and really feel terrible for many years before I changed.

我真的是跌到了谷底，非常難受了很多年才改變的。

I didn't just switch overnight.

我並不是一夜之間就換了。

I literally had to be so sick and be in so much pain before I said, that's it.

我真的病得很重，很痛苦，然後才說，就這樣吧。

And now all I have to do is think about what I would feel like if I ate this thing to get me to say, no, thank you.

現在我要做的就是想想，如果我吃了這個東西會是什麼感覺，讓我說 "不，謝謝"。

So the comfort foods that people like would be like fried chicken, right?

所以，人們喜歡的舒適食品應該是炸雞之類的，對嗎？

Deep fried in vegetable oils.

用植物油油炸。

French fries with ketchup, pastries, donuts.

薯條配番茄醬、糕點、甜甜圈。

You realize that at one time I ate in one sitting 12 donuts.

你知道嗎，我曾經一口氣吃了 12 個甜甜圈。

I mean, I can't even imagine eating that now.

我的意思是，我甚至無法想象現在吃這個。

The heck was I thinking?

我到底在想什麼？

And then when you go to a fast food place, you literally drink this sugar as high fructose corn syrup.

然後當你去快餐店的時候，你就真的喝到了這種高果糖玉米糖漿。

Just think about what that does to your liver.

想想這對你的肝臟有什麼影響吧。

So all of these carbs combined with the seed oils are going to create a situation in the liver called insulin resistance.

是以，所有這些碳水化合物與種子油結合在一起，會在肝臟中產生一種叫做胰島素抵抗的情況。

This is a situation where you're forcing your body to work so hard at removing this junk out of the system, all the sugar out of the system.

在這種情況下，你會迫使你的身體努力工作，將這些垃圾從體內排出，將所有的糖分從體內排出。

And it creates this protective mechanism where it's gonna start to block sugar, okay?

這就形成了一種保護機制 它會開始阻斷糖分，明白嗎？

And because sugar needs insulin to go into the cells and it all starts in the liver.

因為糖需要胰島素才能進入細胞，而這一切都始於肝臟。

It's at the root of obesity, belly fat, a fatty liver and high blood pressure.

它是肥胖、腹部脂肪、脂肪肝和高血壓的根源。

All of that is directly caused from insulin resistance.

所有這些都是胰島素抵抗直接造成的。

But a lot of times they confuse people and they say, well, each thing is associated with each other.

但很多時候，他們會把人們弄糊塗，他們會說，好吧，每件事情都是相互關聯的。

They're not really showing you cause and effect relationship but eating for pleasure, eating for the wrong purpose, which is the bad habit, directly destroys the liver because it creates insulin resistance.

他們並沒有向你展示真正的因果關係，但為了享樂而進食，為了錯誤的目的而進食，這種壞習慣會直接破壞肝臟，因為它會產生胰島素抵抗。

And then from that point on, it's all downhill.

從那時起，一切就開始走下坡路了。

All right, the next one, number four, is also eating for the wrong purpose, eating for convenience, okay?

好了，下一個，第四個，也是為了錯誤的目的而吃，為了方便而吃，好嗎？

I talk to a lot of people that don't have a lot of time and so they're on the run.

我接觸過很多人，他們都沒有太多時間，所以都在奔波。

And so they have to quickly eat something.

是以，他們必須趕緊吃點東西。

And this usually always involves something pretty crappy, low quality food and not very good protein.

而這通常總是涉及到一些非常蹩腳、低質量的食物和不太優質的蛋白質。

Like a protein bar, for example, it doesn't have high quality protein, which is gonna mess with your liver because it's filled with this solvent called hexane.

比如蛋白質棒，它沒有優質蛋白質，會對你的肝臟造成損害，因為它含有一種叫正己烷的溶劑。

And then they're gonna add also on top of that, all these other hidden sugars and starches and chemicals.

在此基礎上，他們還會添加其他隱藏的糖、澱粉和化學物質。

So that's what you're exchanging for this convenience.

所以，這就是你用這種便利換來的。

I was in that state for so many years, even after a seminar that I did, that I told all these people to eat healthy.

這麼多年來，我一直處於這種狀態，甚至在我舉辦了一次研討會之後，我還告訴所有這些人要吃得健康。

I'm driving home hungry cause I didn't prepare and I drive past KFC, okay?

我餓著肚子開車回家，因為我沒有準備，我開車經過肯德基，好嗎？

Kentucky Fried Chicken.

肯德基炸雞

And I'm thinking twice and I pull right in there, okay?

我三思而後行，就在那裡，好嗎？

Hey, Dr. Berg.

嘿，伯格博士

And I'm like, oh no, no, no, no, no.

我想，哦，不，不，不，不，不。

I felt very embarrassed.

我感到非常尷尬。

My face was red.

我的臉漲得通紅。

I quickly got my crispy fried chicken and left and hope I would never run into that person ever again.

我趕緊拿了我的香脆炸雞就走了，希望再也不要碰到那個人。

Of course I sat in my car and I ate this chicken.

當然，我坐在車裡吃了這隻雞。

It was delicious.

太好吃了

It was amazing.

太神奇了

All that MSG in there.

裡面都是味精

To go home, I take a nap.

為了回家，我睡了一覺。

I wake up three hours later with my eyes bloodshot, like feeling disgusted.

三小時後，我醒來時，眼睛裡佈滿了血絲，好像覺得很噁心。

Now, if I even drive past a KFC, just the smell of it makes me disgusted.

現在，如果我開車經過肯德基，只要聞到它的味道，我就會感到噁心。

So what you want to do is you want to prepare your meals.

所以，你要做的就是準備好你的飯菜。

You want to plan out what you're going to eat and just do a little preparation.

你要計劃好要吃什麼，然後做一點準備工作。

My wife and I, a lot of times eat at different times.

我和妻子經常在不同的時間吃飯。

And so I'm cooking my own meals and I'm not doing this long recipe thing.

是以，我自己做飯，不做這種長食譜的事。

I might just combine meat, vegetables, eggs, cheese.

我可能會把肉類、蔬菜、雞蛋和奶酪混合在一起。

And I might have tomato with it.

我可能會吃西紅柿。

I might have a salad, some olive oil and maybe balsamic vinaigrette.

我可能會吃點沙拉、橄欖油和香醋。

And now I have my meal.

現在我有飯吃了。

Took me a few minutes.

我花了幾分鐘。

But all this packaged food out of convenience has a lot of seed oils.

但所有這些為了方便而包裝的食品都含有大量的種子油。

There's a lot of starch, a lot of sugar.

有大量的澱粉和糖。

You just want to avoid all that.

你只是想避免這一切。

And you want to start adding in a healthier habit.

你想開始養成更健康的習慣。

All right, we're at number five, stress.

好吧，我們在第五個，壓力。

And it not only creates a lot of problems for your sleep, which then will cause your blood sugars to crash, which will then cause you to go off the plan and eat things that you normally wouldn't do.

這不僅會給你的睡眠帶來很多問題，還會導致你的血糖驟降，進而使你偏離計劃，吃一些你通常不會吃的東西。

Chronic stress brings out dormant viruses out of remission that can affect the liver.

長期的壓力會使休眠的病毒從緩解狀態中釋放出來，從而影響肝臟。

Establishing new healthy habits, it's very, very important to have enough sleep.

建立新的健康習慣，充足的睡眠非常非常重要。

And this all revolves around doing things to strip off the stress.

而這一切都圍繞著做一些事情來消除壓力。

Vitamin B1 before you go to bed.

睡前服用維生素 B1。

Vitamin D helps reduce stress.

維生素 D 有助於減輕壓力。

Exercise, long walks, all of these things reduce stress.

運動、散步，這些都能減輕壓力。

There's a fantastic acupressure and stretching technique that I do every night before I go to bed that works on the fascia.

我每晚睡覺前都會做一種神奇的穴位按摩和拉伸技術，對筋膜很有效果。

I will put that link down below so you can check that out.

我會把鏈接放在下面，你們可以去看看。

But I also want to mention something else.

不過，我還想說點別的。

A lot of people are in a stress state because they're not really facing the real cause of their stress.

很多人之所以處於壓力狀態，是因為他們沒有真正面對壓力的真正原因。

So I think it's a really important question to ask like, okay, what's at the root of the stress?

是以，我認為這是一個非常重要的問題，比如，好吧，壓力的根源是什麼？

How can I face it straight on, deal with it so it's no longer a stress?

我該如何直面它，處理它，讓它不再成為壓力？

All right, number six, alcohol.

好吧，第六個，酒精。

Now, when you drink alcohol, it goes right to the liver and then the liver turns it into something else, which is actually more poisonous.

現在，當你飲酒時，酒精會直接進入肝臟，然後肝臟會將其轉化為其他物質，而這些物質實際上毒性更大。

And now your body has to get rid of that.

現在，你的身體必須把它排出體外。

And so that creates liver damage.

這樣就會造成肝損傷。

Now, there are levels of things that will be worse than other things, like the mixed drinks, margaritas, the pina coladas, where you have not just alcohol, but you have sugar.

現在，有些東西會比其他東西更糟糕，比如混合飲料、瑪格麗塔酒、皮納科拉達酒，這些飲料中不僅有酒精，還有糖。

Really bad combination.

真是糟糕的組合。

But then you have beer, which is less alcohol, more carbohydrate, but then people consume more of that.

但啤酒的酒精含量較低，碳水化合物含量較高，但人們卻會攝入更多的啤酒。

In college, a friend and I went to the bar on a regular basis, on a daily basis.

大學時，我和一個朋友經常去酒吧，每天都去。

We would play pool and we would drink.

我們會打撞球，會喝酒。

But another time, my wife and I found this little place, this little shop that sold margaritas.

但還有一次，我和妻子發現了一個小地方，一家賣瑪格麗塔酒的小店。

Yeah, and for a whole year, we would stop off after work and get a margarita.

是啊，整整一年，我們下班後都會停下來喝杯瑪格麗塔酒。

And it was one of those things where I realized, am I an alcoholic?

我意識到，我是個酒鬼嗎？

I'm drinking every single day, a couple margaritas.

我每天都喝酒，幾杯瑪格麗特。

And I felt great in the beginning, but then I started to feel more tired, more blood sugar issues.

一開始我感覺很好，但後來我開始感覺越來越累，血糖問題也越來越多。

And that's when I said, that's it, I'm done.

那時我說，就這樣吧，我不幹了。

But then you also have wine, right?

但你也有酒，對嗎？

At least with wine, you have phytonutrients in there, or at least some.

至少葡萄酒中含有植物營養素，或者至少有一些。

That's gonna create a little bit of lessening of the damage of the alcohol.

這樣可以減輕一點酒精的傷害。

And it really depends on how much that you consume.

而這確實取決於你攝入了多少。

But if you're drinking for health reasons, just realize there is no such thing.

但是，如果你是為了健康而喝酒，那你就應該明白，根本就沒有什麼 "健康 "可言。

I'm not telling you not to drink.

我不是讓你不要喝酒。

I'm just saying that if it's a regular routine, you might wanna just do something to lessen that routine, to be more in control of when you consume it.

我的意思是說，如果你經常這樣做，你可能想做些什麼來減少這種例行公事，以便更好地控制你的消費時間。

You can also take vitamin B1, natural B1.

您還可以服用維生素 B1，即天然 B1。

That will help you prevent a hangover.

這將有助於防止宿醉。

All right, and number seven, vitamin deficiencies.

好了，第七個問題，維生素缺乏症。

So it's basically getting the key factors to help support the liver and help the liver work.

是以，它基本上是獲取了有助於支持肝臟和幫助肝臟工作的關鍵因素。

We're talking about phytonutrients.

我們說的是植物營養素。

And there's several foods that will give you more of that than others.

有幾種食物能比其他食物提供更多這種營養。

Cruciferous vegetables, arugula, broccoli, all filled with phytonutrients that specifically help the liver detoxify.

十字花科蔬菜、芝麻菜、西蘭花都富含植物營養素，特別有助於肝臟排毒。

And I think you should consume those on a regular basis.

我認為你應該經常吃這些東西。

Other things like salad with added garlic and onion are also really good for the liver because what all that does is it helps give you antioxidants to protect the liver against all the inflammation going on.

添加了大蒜和洋蔥的沙拉等食物對肝臟也非常有益，因為這些食物能幫助人體補充抗氧化劑，保護肝臟免受發炎的侵襲。

But also don't forget red meat, or even like I like hamburger from grass-fed cows, or you can even do wild-caught fish, super healthy for your liver.

但也不要忘了紅肉，甚至像我喜歡吃草飼牛的漢堡包，或者你甚至可以吃野生魚，對肝臟超級健康。

All right, so now that you know about these habits,

好了，現在你知道這些習慣了吧、

I think it'd be really helpful for you to get the basics on exactly what diet you should consume.

我認為，瞭解你應該攝入哪些飲食的基本知識對你會很有幫助。

And for that information, I put it up right here.

為了獲得這些資訊，我把它放在了這裡。

Check it out.

來看看