And here we're talking about things that are relatively low time investment, certainly don't have much financial cost in the sense that they could be done in gyms and with fancy equipment, but they don't require that.

在這裡，我們談論的是時間投入相對較少的事情，當然也不會有太多的經濟成本，因為這些事情可以在健身房裡完成，也可以使用高級設備，但它們並不需要這樣。

Again, I want to point out that these are not like strict prescriptives, but if you had a magic wand, and because you are interested in the health of humans, let's talk about a few of these things that can improve glucose disposal and mitochondrial function, mitophagy, the removal of dead or dysfunctional mitochondria so they can be replaced.

我想再次指出，這些並不像嚴格的處方，但如果你有一根魔杖，因為你對人類的健康感興趣，讓我們來談談其中幾種可以改善葡萄糖處置和線粒體功能的東西，線粒體吞噬，清除死亡或功能障礙的線粒體，以便它們可以被替換。

Let's talk about the walking one first.

先說說走路的那個。

You said 7,000 steps a day.

你說過每天走 7000 步。

I don't track my steps.

我不跟蹤我的步數。

What are we really talking about there?

我們到底在說什麼？

We're talking about taking the stairs and trying to walk as much as possible.

我們說的是走樓梯，儘量多走路。

We were going to just give a really crude prescription.

我們只是開了一個非常粗糙的處方。

You're a doctor, so you can prescribe things.

你是醫生，所以你可以開處方。

What would you tell people to do?

你會告訴人們怎麼做？

How many short walks per day?

每天短途散步多少次？

Is it three?

是三個嗎？

Is it five?

是五個嗎？

What are we talking?

我們在說什麼？

I would say at least three.

我覺得至少有三個。

I would say aiming for more than that is good, though.

不過，我想說的是，目標不止於此就是好的。

So to sort of just give a sense of the picture of walking, if walking were a pill, it would be the most impactful pill we've ever had in all of modern medicine.

是以，如果把行走比喻成一種藥片，那麼它將是現代醫學中最有影響力的藥片。

There was a paper in JAMA, 6,300 participants followed for 10 to 11 years, and the people who simply walked 7,000 steps per day compared to less than that had an up to 70% lower risk of all-cause mortality in the follow-up period.

美國醫學會雜誌》上有一篇論文，對6300名參與者進行了長達10至11年的跟蹤調查，結果顯示，與每天步行少於7000步的人相比，每天步行7000步的人在跟蹤調查期間的全因死亡風險降低了70%。

So not causality, but it's pretty incredible.

所以，雖然不是因果關係，但也非常不可思議。

They've done follow-up research with slightly different numbers showing, again, though, like many thousands of people in the study followed for about 10 years, 8,000 to 12,000 steps per day was associated with 50% to 65% lower all-cause mortality.

他們用略有不同的數字進行了後續研究，結果再次表明，雖然在這項研究中，成千上萬的人被跟蹤了大約 10 年，但每天 8000 到 12000 步與全因死亡率降低 50%到 65%有關。

And this has been played out in many studies showing about a 50% reduction in Alzheimer's, dementia, obesity, type 2 diabetes, depression, cancer, gastric reflux, just all across the board.

許多研究都表明，阿爾茨海默氏症、痴呆症、肥胖症、2 型糖尿病、抑鬱症、癌症、胃反流等疾病的發病率降低了 50%。

And I think the key thing is that it's not about the steps.

我認為最關鍵的是，這與步驟無關。

It's about the fact that muscle contraction is medicine.

這是因為肌肉收縮是一種藥物。

When we contract our muscles, even in a very like low-grade way, like walking or doing a couple of air squats, we're activating AMPK, and we are essentially causing that cell to have a stimulus to push glucose channels to the cell membrane.

當我們收縮肌肉時，哪怕是以非常低級的方式，比如走路或做幾個空中深蹲，我們都在激活 AMPK，從根本上使細胞受到刺激，將葡萄糖通道推向細胞膜。

Most of the time, the glucose channels are like in vesicles, in little bags inside the cells.

大多數情況下，葡萄糖通道就像細胞內的小囊泡。

They're not on the cell membrane.

它們不在細胞膜上。

So, of course, that's going to keep the glucose in your bloodstream not being processed by the mitochondria.

是以，這當然會使血液中的葡萄糖無法被線粒體處理。

So when we think about steps, it's a proxy metric for just moving more throughout the day.

是以，當我們考慮步數時，它只是全天多走動的一個替代指標。

So let's take two people.

那麼，讓我們以兩個人為例。

You have a person who's walking for 1 to 2 minutes every 30 minutes throughout the day.

一個人一天中每 30 分鐘步行 1 到 2 分鐘。

Maybe they're exercising at the end of the day or the beginning of the day.

也許他們在一天的最後或開始時進行鍛鍊。

Maybe they're not.

也許不是。

That person is stimulating glucose channels to be at the membrane all day.

那個人正在刺激葡萄糖通道，使其整天都在膜上。

Now let's take another person who works out really hard for one hour in the beginning or the end of the day.

現在，我們再來看看另一個人，他在一天的開始或結束時非常努力地鍛鍊一小時。

They feel great about it.

他們對此感覺很好。

They're not going to reject that off their box, but they're sitting the entire rest of the day.

他們不會拒絕從盒子裡拿出來，但他們卻要坐一整天。

Yes, they have gotten the benefits from the exercise, but for a lot of that day, those glucose channels are inside the cell, not doing the work they could be doing.

是的，他們從運動中獲得了益處，但在這一天的大部分時間裡，這些葡萄糖通道都在細胞內，沒有發揮應有的作用。

So I think about these little teeny short walking breaks or push-up breaks or air squat breaks every 30 minutes or so throughout the day as me essentially inside the cell pushing the glucose channels in the cell membrane to make them constitutively active.

是以，我把一天中每隔 30 分鐘左右的這些短暫的步行休息時間、俯臥撐休息時間或深蹲休息時間，看作是我在細胞內推動細胞膜上的葡萄糖通道，使它們處於持續活躍狀態。

It's totally different physiology, and it's so easy.

這是完全不同的生理學，而且非常容易。

So it's not about the steps.

是以，這與步驟無關。

It's about muscle contraction regularly throughout the day, and this has been shown out in actually more clinical research, which has taken – there's been several studies, two that I think are fascinating where they basically took two groups and they said, okay, we're going to have you walk 20 minutes before each meal three times a day, 20 minutes after each meal, so that's also three times a day, or for like 2 minutes every 30 minutes throughout the day.

這是關於肌肉全天有規律地收縮，這一點在更多的臨床研究中已經得到證實，這些研究包括--有幾項研究，其中有兩項我認為很吸引人，他們基本上是把兩組人抽成兩組，然後說，好吧，我們要讓你們每天三次，每次飯前走 20 分鐘，每次飯後走 20 分鐘，這樣也是每天三次，或者全天每 30 分鐘走 2 分鐘。

So these are three separate groups.

是以，這是三個不同的小組。

Three separate groups.

三個獨立的小組。

So it's either 20 minutes before, either 20 minutes after, or?

所以要麼是 20 分鐘前，要麼是 20 分鐘後，還是？

Two to three minutes every 30 minutes, all added up to 60 minutes of walking or light jogging a day.

每 30 分鐘兩到三分鐘，加起來就是每天 60 分鐘的步行或輕度慢跑。

I'm kind of paraphrasing two different studies that showed the same thing.

我是在轉述兩項不同的研究，它們顯示了同樣的情況。

One was jogging, one was walking, but it was basically chunks versus short walks every 30 minutes throughout the waking day.

一個是慢跑，一個是散步，但基本上是在清醒的一天中每 30 分鐘進行一次大塊的短距離散步。

The groups that do the short movement regularly throughout the day, even though the total time is the same across all the groups, have significantly lower 24-hour glucose level averages, 24-hour insulin level averages.

儘管各組的總時間相同，但全天定時做短時間運動的組別，其 24 小時血糖平均水平和 24 小時胰島素平均水平都明顯較低。

They are metabolically healthier, and I believe, and the research mechanistically has shown that it's because we're constitutively putting these channels of the membrane to take up the substrate, use the substrate.

它們的新陳代謝更健康，我相信，從機理上來說，研究表明，這是因為我們在膜上設置了這些通道，以吸收底物，使用底物。

So this is not to replace exercise, but I think it's a reframe.

是以，這並不是要取代鍛鍊，但我認為這是一種重塑。

I think the concept of exercise is something we're really very wedded to in our Western culture, and you look at more like the Blue Zones and the Centenarians, and it's like they're kind of moving as built into their everyday life.

我認為，在西方文化中，運動的概念是我們非常固守的東西，而你看看更多像 "藍區 "和 "百歲老人 "這樣的人，他們就像是把運動融入了日常生活。

So we've taken movement out of our everyday life as these knowledge workers, as we've been industrialized, and then we think that exercise replaces that all-day movement.

是以，作為知識工作者，隨著工業化的發展，我們已經將運動從日常生活中抽離出來，然後我們認為運動可以取代全天候的運動。

But biochemically, it does not.

但從生物化學角度來看，卻並非如此。

So I think a big part of kind of digging ourselves out of this chronic disease mess and creating capacity for mitochondria is finding ways to take a lot of the activities we do now seated and just find a way to do more of them moving, standing, or walking.

是以，我認為，要想擺脫慢性疾病的困擾，為線粒體創造能力，很大程度上就是要想辦法把我們現在坐著做的很多活動變成移動、站立或行走的活動。

Or if that's tough, you really need to sit at your desk all day, then every 30 minutes taking two minutes to do some just light movement, flex those muscles, get the glucose channels of the membrane, get the mitochondria active.

或者，如果這很困難，你真的需要整天坐在辦公桌前，那就每 30 分鐘花兩分鐘做一些輕微的運動，彎曲那些肌肉，讓葡萄糖通道從膜上通過，讓線粒體活躍起來。

And I think another fascinating stat is our gym memberships in the U.S. have doubled since the year 2000, and obesity has gone up in the same period.

我認為另一個有趣的數據是，自 2000 年以來，美國的健身房會員數量翻了一番，而同期肥胖率卻在上升。

So there's some mismatch between our obsession with exercise and our actual outcomes that we're seeing, and I think it's that we have not actually rebuilt constitutive movement into our daily lives.

是以，我們對運動的痴迷與我們所看到的實際結果之間存在一些不匹配，我認為這是我們實際上沒有在日常生活中重建運動的構成。

Very interesting, because I think a lot of people are now working out, so to speak, doing resistance training, which I think is terrific.

非常有趣，因為我認為現在很多人都在鍛鍊身體，可以說是在進行阻力訓練，我認為這非常好。

Terrific, yeah.

好極了

It used to be so restricted to niche subculture stuff like bodybuilding, pre-season football, military, et cetera, and now it's more ubiquitous for everybody, men, women, young, old.

過去，它僅限於健美、季前賽足球、軍事等小眾亞文化，而現在，它對每個人，無論男女老少，都更加無處不在。

It's terrific.

太棒了

Same thing with things like yoga and cardiovascular training.

瑜伽和心血管訓練也是如此。

I mean, I like to study the history of exercise culture, and it wasn't but in the 60s when jogging was considered kind of like, whoa, that's like a really esoteric niche culture thing.

我的意思是，我喜歡研究運動文化的歷史，但在 60 年代，慢跑被認為是一種，哇，那就像是一種非常深奧的小眾文化。

So lots changed.

是以，很多事情都變了。

I love the prescriptives you gave, because it's just very straightforward.

我喜歡你給出的處方，因為它非常直截了當。

A couple of short walks, it just makes so much sense.

短短几步路就能走完，這太有意義了。

And I love the visual, and I hope people will really hold it in mind, so I'll reiterate it.

我喜歡這種視覺效果，希望大家能真正記住它，所以我再重申一遍。

The translocation of these energy utilization stores, vesicles, as you call them, these little packets from the center of the cell out to the cell surface, where then they can be involved in metabolic processes and the utilization of energy in ways that otherwise they wouldn't, and glucose disposal being a big part of this.

這些能量利用儲存物，也就是你們所說的囊泡，這些小包從細胞中心轉移到細胞表面，然後它們就可以參與新陳代謝過程，並以其他方式利用能量，否則它們就不會這樣做，葡萄糖處理就是其中的一個重要部分。

So I have heard that a short walk after a meal will reduce blood glucose in a way that's really dramatic.

是以，我聽說飯後走一小段路就能降低血糖，效果非常明顯。

Huge amount, 30%, 35% just taking a walk around the block after a meal.

大量，30%，35%，只是飯後在街區散步。

That's definitely a prescription I think everyone should do, because the research is so strong on it, is that building in simply a 10-minute walk around the block or a dance party in a kitchen, moving your muscles for 10 minutes after a meal, can drastically reduce your glucose response.

這絕對是我認為每個人都應該做的處方，因為相關研究表明，在餐後簡單地繞街區散步 10 分鐘或在廚房裡跳個舞，活動 10 分鐘肌肉，就能大大降低血糖反應。

Because you're just bringing all those channels to the membrane, you're taking up the glucose, you're using it.

因為你只是把所有這些通道帶到膜上，你在吸收葡萄糖，你在使用它。

It's a whole different physiology than sitting on the couch after a meal.

這與飯後坐在沙發上的生理狀態完全不同。

That's very high impact, it's high leverage if it's after a meal.

如果是在飯後，那影響就非常大，槓桿率也很高。

So highly recommend that.

是以強烈推薦。

And the levels data and clinical data has shown that out time and time again.

水準數據和臨床數據一再證明了這一點。

Whenever I go to a city like New York, when I am forced to walk more, I always just feel so much better.

每當我去紐約這樣的城市，被迫多走路時，我總是感覺好多了。

We also know that the optic flow that one experiences with walking has some interesting effects on the limbic pathways and quieting of some of the anxiety and stress-related pathways.

我們還知道，人在行走過程中體驗到的視流對邊緣通路有一些有趣的影響，並能使一些與焦慮和壓力有關的通路安靜下來。

This links up with things like EMDR, although there are factors that are separate from EMDR.

這與 EMDR 等相關聯，儘管有些因素與 EMDR 無關。

Basically moving through space, not outer space, but walking through space with optic flow has a certain anxiety reduction function in the brain, which there are beautiful data there, in my opinion.

基本上，在太空中移動，不是在外太空，而是在有光流的太空中行走，在大腦中具有某種減少焦慮的功能，在我看來，那裡有美麗的數據。

Okay, so that touches on walking.

好吧，這就涉及到走路了。

You did mention higher intensity exercise.

你確實提到過更高強度的運動。

So let's keep it within the cardiovascular realm for now.

是以，我們還是暫時把它放在心血管領域吧。

So getting heart rate way, way up, breathing hard for some minutes each week, maybe a couple times per week, seems that's a good way to increase mitochondrial function and mitochondrial number.

是以，提高心率，每週用力呼吸幾分鐘，或許每週幾次，似乎是增加線粒體功能和線粒體數量的好方法。

Is that right?

是這樣嗎？

Yeah.

是啊

So you take sort of each type of exercise.

是以，你要對每種類型的運動進行排序。

We've got walking, we've got resistance training, we've got high intensity interval training, we've got endurance training, and then we've got sort of more like zone two.

我們有步行，有阻力訓練，有高強度間歇訓練，有耐力訓練，然後還有類似第二區的訓練。

So we've got these different flavors of how we get our heart rate up, how we get the blood flowing, what we signal to the cells.

是以，我們在如何提高心率、如何讓血液流動、如何向細胞發出信號等方面都有不同的方法。

And each one actually has like a slightly different impact on the mitochondria.

實際上，每種藥物對線粒體的影響都略有不同。

When we think about biogenesis, we're thinking mostly like endurance exercise and really more of that zone two.

當我們考慮生物生成時，我們想到的主要是耐力運動，而更多的是第二區。

And like that is really going to be a stimulus inside the cell to print more mitochondria.

這樣一來，細胞內的線粒體就會受到刺激，打印出更多的線粒體。

When we think about improving mitochondrial fusion, high intensity interval training is really, really good for that.

當我們考慮改善線粒體融合時，高強度間歇訓練對改善線粒體融合非常非常有幫助。

When we think about resistance training, it's like that's like muscle hypertrophy.

當我們想到阻力訓練時，就會想到肌肉肥大。

We're going to be creating more muscle cells and we need more mitochondria for those.

我們將創造更多的肌肉細胞，而這些細胞需要更多的線粒體。

So each one has kind of a different impact.

是以，每個人都會產生不同的影響。

And I think this is where, honestly, I think the regular guidelines that we have even by our government actually make a lot of sense.

老實說，我認為政府制定的常規指南在這方面很有意義。

It's like work every major muscle group three times a week in a resistance type training and then work to get 75 to 150 minutes of moderate to strenuous activity.

這就好比在阻力型訓練中每週三次鍛鍊每個主要肌肉群，然後努力進行 75 到 150 分鐘的中度到劇烈運動。

So 75 minutes of strenuous activity or 150 minutes per week of moderate activity.

是以，每週進行 75 分鐘的劇烈運動或 150 分鐘的適度運動。

So that actually makes a lot of sense.

所以，這其實很有道理。

80% of Americans are not meeting those very basic guidelines and 20% of Americans don't get any physical activity really at all.

80%的美國人沒有達到這些基本準則的要求，20%的美國人根本沒有進行任何體育鍛煉。

Activity for the average American is 3,000 to 4,000 steps per day, which is less than two miles.

美國人的平均活動量為每天 3,000 至 4,000 步，即不到兩英里。

So we are not even close to even meeting the basic recommendations that are out there.

是以，我們甚至還沒有達到現有基本建議的要求。

But I think those are pretty reasonable.

但我認為這些都很合理。

Resistance training two to three times a week, most major muscle groups, and working to get the heart rate up moderate level for 150 minutes a week or strenuous for 75 minutes a week.

每週進行兩到三次阻力訓練，訓練大部分主要肌肉群，每週進行 150 分鐘中等強度或 75 分鐘劇烈的心率訓練。

Those are going together to be potent stimuli for biogenesis, mitophagy, mitochondrial fusion, for increasing antioxidant enzymes that are going to protect the mitochondria from that oxidative stress.

這些都將成為促進生物生成、線粒體吞噬、線粒體融合以及增加抗氧化酶的有效刺激因素，從而保護線粒體免受氧化壓力的影響。

The one that's just actually not in there, in sort of the basic recommendations for Americans, is the walking.

實際上，在對美國人的基本建議中，沒有提到的就是步行。

I would just absolutely add to that at least 7,000 steps per day based on what the data is showing, which honestly would probably take less than an hour total to do.

根據數據顯示，我絕對會在此基礎上每天至少增加 7000 步，老實說，這可能總共需要不到一個小時的時間。

If you break it up throughout the day, it's just a few minutes a day.

如果把它分解到一天中，每天只需幾分鐘。

So that right there are going to be like a big multifaceted set of signals for increasing mitochondrial capacity in different ways.

是以，這些信號將以不同的方式提高線粒體的能力。

Thank you for tuning in to the Huberman Lab Clips channel.

感謝您收看休伯曼實驗室剪輯頻道。

If you enjoyed the clip that you just viewed, please check out the full-length episode by clicking here.

如果您喜歡剛才的片段，請點擊這裡查看全集。