Probably not.

可能不會。

Would you also believe me if I told you that for every year that passes, she's only aging 0.66 years?

如果我告訴你，每過一年，她只老了 0.66 歲，你會相信嗎？

This is Julie Clark, and she was ranked number two on something called the Rejuvenation Olympics leaderboard.

這位是朱莉-克拉克，她在 "青春奧林匹克 "排行榜上名列第二。

And she cracked the code on anti-aging.

她破解了抗衰老的密碼。

And unlike Brian Johnson, who spends $2 million a year to get these types of results, and even Dave Pascoe, who I also made a video about, who spends $30,000 a year to get these types of results, Julie spends a whopping $200 a month on her longevity protocol.

布萊恩-約翰遜（Brian Johnson）每年花費 200 萬美元來取得這樣的成果，甚至戴夫-帕斯科（Dave Pascoe）也是如此，他每年花費 3 萬美元來取得這樣的成果，與他不同的是，朱莉在她的長壽方案上每月僅花費 200 美元。

So we're going to break down some of the most important aspects of her routine so that you can use it in your own life.

是以，我們將對她的日常工作中最重要的幾個方面進行分析，以便你能在自己的生活中加以運用。

Here's the best part about her routine.

她的日常工作中最精彩的部分是

She doesn't take hundreds of supplements every single day.

她並沒有每天服用數百種保健品。

She doesn't use a bunch of really expensive biohacking tools.

她沒有使用一堆非常昂貴的生物黑客工具。

She has pasta and eats cinnamon rolls every once in a while.

她偶爾會吃意大利麵和肉桂卷。

She's not a vegan.

她不是素食主義者

She doesn't eat the same thing every day, and she works a normal job, which is what makes her approach so much more attainable for anyone.

她每天吃的東西都不一樣，而且她的工作也很正常，這讓她的方法對任何人來說都更容易實現。

And I know this sounds too good to be true, but here's the kicker.

我知道這聽起來好得不像真的，但關鍵就在這裡。

She's also a single mom.

她還是一位單親媽媽。

So one of the most important aspects of Julie's health that impacts everything else is her mindset.

是以，影響朱莉健康的最重要方面之一就是她的心態。

And what she's about to share is so powerful that you might even want to re-watch this a few times.

她接下來要分享的內容非常有震撼力，你甚至可能想重新看幾遍。

Julie's been through some really tough times.

朱莉經歷過一段非常艱難的時期。

So I wanted to ask her, how did she get through it?

所以我想問她，她是怎麼熬過來的？

And what's driven her to be so healthy?

是什麼促使她如此健康？

Consistency over perfection.

一致性勝過完美性。

Number one, you're never going to get this perfect because this is lifelong.

第一，你永遠不可能做到盡善盡美，因為這是一輩子的事。

And so I've just developed this concept of know your why, why you're going to do something.

是以，我提出了 "知道為什麼 "的概念，即你為什麼要去做某件事情。

Know your intention, essentially where you want to go or where you want to be, and your resources.

瞭解你的意圖，基本上是你想去的地方或你想成為的人，以及你的資源。

My brother was hit by a car and killed very tragically in 2009.

2009 年，我的哥哥被車撞死，非常悲慘。

And my son was three years old.

而我的兒子才三歲。

You know, I'd just seen him for Christmas, and four days later, the police are knocking down my door.

你知道，我剛在聖誕節見過他，四天後，警察就來敲我的門了。

And it was an absolute shock.

這絕對讓人震驚。

And I was probably anxious for about 10 years, kind of getting my head around what happened.

我大概焦慮了 10 年，一直在想到底發生了什麼。

Most of that anxiety was coming from, I had a three-year-old and I am a single mom.

我的焦慮主要來自於，我有一個三歲的孩子，我是一個單親媽媽。

And although he has a father and he has family that love him, it just kept occurring to me, I'm his plan and I'm his backup plan.

雖然他有父親，也有愛他的家人，但我一直在想，我是他的計劃，也是他的備份計劃。

And I really wanted to make sure that whatever I could control, I would make sure that I was going to live as long as possible, to be there for him as long as possible.

我真的很想確保，無論我能控制什麼，我都要確保自己能活得越久越好，能陪伴他越久越好。

Number two, my other why is that, again, being a single mom, you know, you take 17, 20 years, you're going to give up all kinds of things.

第二，我的另一個原因是，作為一個單親媽媽，你知道，你要花 17 年、20 年的時間，你要放棄各種各樣的事情。

Like, I gave up different job opportunities, travel opportunities.

比如，我放棄了不同的工作機會和旅行機會。

There's no, like, girls weekend.

沒有，比如，女生週末。

There's no, like, a lot of different things couldn't happen.

沒有什麼事情是不可能發生的。

I just didn't have.

我只是沒有。

So I am looking forward to having a life that's not necessarily focused 100% on another person.

是以，我期待自己的生活不一定要百分之百地關注另一個人。

I'm looking forward to having, like, another 40, 50 years that I can travel, I can create a different career, I can do all the things that I was not able to.

我期待著再有 40 年、50 年的時間，我可以去旅行，可以開創不同的事業，可以做所有我無法做到的事情。

My intention is to make sure that my health span matches my lifespan.

我的目標是確保我的健康壽命與我的壽命相匹配。

This strong why is what allows her to continuously show up and do the hard things that will inevitably create a longer, healthier life.

正是因為有了這個強大的理由，她才能夠不斷地出現並做一些艱難的事情，而這些事情必然會創造出更長壽、更健康的人生。

She explained to me that once you start getting into longevity, you'll be flooded with an immense amount of options and it's so easy to get overwhelmed.

她向我解釋說，一旦你開始接觸長壽，你就會被大量的選擇淹沒，很容易不知所措。

So that's why the best place to start is to come back to this framework of what's my why, what's my intention, and what are my resources?

是以，最好的出發點是回到這個框架，即我的原因是什麼，我的意圖是什麼，我的資源是什麼？

And because her resources are limited, she often just defaults to going back to the basics.

由於她的資源有限，她常常只能回到最基本的工作。

So if I'm looking at something that's, you know, $2,000 or something, it's like, well, you know what?

所以，如果我看中的東西是 2000 美元之類的，我就會想，好吧，你知道嗎？

That's just not in the cards for me.

我可不想這樣。

But, you know, what is that measuring?

但是，你知道，那是在測量什麼嗎？

And ultimately, what does it tell you?

最終，它能告訴你什麼？

Are these the behavior?

這些是行為嗎？

If it's something about changing behaviors, are those behaviors I can adopt?

如果是關於改變行為的，這些行為是我可以採用的嗎？

So for instance, like, I don't track my sleep right now, but I know all the different things you've got to do to get your sleep right.

比如說，我現在沒有跟蹤我的睡眠情況，但我知道為了保證睡眠品質，你必須做的各種事情。

So I'm just going to nail that with or without a sleep tracker.

所以，不管有沒有睡眠追蹤器，我都會堅持下去。

One of the really awesome things that Julie does is she rewards herself on holidays and birthdays with something health-related.

朱莉做的一件非常棒的事情是，她會在節假日和生日時獎勵自己一些與健康有關的東西。

She uses that as an opportunity to give herself a gift and invest back into her health.

她藉此機會送給自己一份禮物，投資回自己的健康。

So instead of celebrating by going out drinking or eating a bunch of junk, she buys herself something like a CGM or she upgrades her gym membership.

是以，她沒有出去喝酒或吃一堆垃圾食品來慶祝，而是給自己買了 CGM 等東西，或者升級了健身房會員資格。

Sometimes she doesn't even buy something for herself.

有時，她甚至不給自己買東西。

She does this instead.

她卻這樣做了。

It doesn't have to be something that you can buy.

它不一定是你能買到的東西。

It can be a promise to yourself.

它可以是對自己的承諾。

And these are promises you definitely want to keep.

這些承諾你一定要信守。

The more you keep a promise to yourself, the more you can trust yourself.

你越是信守對自己的承諾，就越能相信自己。

If somebody else made a promise to you and they didn't follow through, you're sort of always in the back of your mind questioning.

如果別人對你做出了承諾，但他們沒有兌現，你就會在腦海中產生疑問。

So why would you want to question yourself?

那麼，你為什麼要質疑自己呢？

By the way, if you want to read some of my health philosophies, then I just started posting on threads every single day.

順便說一句，如果你想了解我的一些健康理念，那我剛開始每天都會在主題上發帖。

So if you want to read my daily thoughts, go ahead and follow me there.

如果你想了解我每天的想法，請關注我的博客。

Okay, so what does Julie do for exercise?

好吧，那麼朱莉都做些什麼運動呢？

Believe it or not, Julie didn't even like working out for the longest time.

信不信由你，朱莉甚至有很長一段時間都不喜歡健身。

But how could she be so fit and healthy if she doesn't like exercise?

但是，如果她不喜歡運動，又怎麼會如此健康呢？

What she did is she tricked herself by joining a gym that had a sauna.

她所做的就是欺騙自己，加入了一個有三溫暖的健身房。

And then she would tell herself, I'm just going to go for the sauna.

然後她會告訴自己，我去洗三溫暖。

Then she bought these special soaps and shampoos that she could only use at the gym.

然後，她買了一些只能在健身房使用的特殊香皂和洗髮水。

So now there's like this smell component to going to the gym.

所以現在去健身房就有了這種味道。

I think of it as like going to a spa.

我認為這就像去做水療。

I'm really just there for the sauna.

我真的只是去洗三溫暖。

You know, I'm there for that whole thing.

你知道，我一直都在那裡。

And the workout is just something I have to do for entry to the spa essentially.

而鍛鍊只是我進入水療中心的必要條件。

So really like tying together like that aromatherapy plus how good you feel after a workout will get you addicted.

是以，將香薰療法和鍛鍊後的良好感覺結合在一起，真的會讓人上癮。

As far as workouts go, Julie does a combination of strength training, cardio, and mobility throughout the week.

在鍛鍊方面，朱莉每週都會進行力量訓練、有氧運動和活動相結合的鍛鍊。

This includes full body workouts, stretching, zone 2, VO2 max, rucking, and walking.

這包括全身鍛鍊、拉伸、第 2 區、最大 VO2 值、浣腸和步行。

For the strength training, she does the Sarah Connor workout routine from Terminator.

在力量訓練方面，她採用了《終結者》中莎拉-康納的鍛鍊方法。

For the VO2 max, she follows the Norwegian 4x4 protocol, which is basically four minutes going really hard and four minutes rest.

至於最大容氧量，她遵循挪威的 4x4 協議，基本上就是非常用力地跑四分鐘，然後休息四分鐘。

Then four minutes going really hard, then four minutes rest.

然後用力跑四分鐘，再休息四分鐘。

You do that four sets.

做四組。

She also sneaks in something called exercise snacks throughout the day, which is a term that was coined by Rhonda Patrick.

她還會在一天中偷偷吃一些叫做 "運動零食 "的東西，這個詞是朗達-帕特里克（Rhonda Patrick）創造的。

This concept is about doing random, intermittent little bouts of exercise throughout the day, oftentimes either before a meal or after a meal.

這個概念是指在一天中進行隨機的、間歇性的小運動，通常是在飯前或飯後。

Then she finishes off her workouts with a sauna and a 45-minute cold shower.

然後，她在三溫暖和 45 分鐘的冷水浴中結束鍛鍊。

This is just another perfect example of how she's getting the most out of her money.

這只是她如何最大限度地利用自己的錢的又一個完美例子。

You don't need to buy the sauna or the expensive cold plunge to get the benefits of contrast therapy.

您不需要購買三溫暖室或昂貴的冷水浴，就能獲得對比療法的益處。

And I hope you're starting to see a pattern of how she thinks when it comes to these types of decisions.

我希望你能看出她在做這類決定時的思維模式。

I think I was reading Kasey Means' book and she was going on and on about, you know, maybe get a treadmill desk or have a treadmill under so you're walking and reducing that glucose uptake of the muscles or whatever.

我想我在讀卡西-米恩斯的書時，她一直在說，你知道，也許可以買一張跑步機桌，或者在下面放一臺跑步機，這樣你就可以走路，減少肌肉或其他部位對葡萄糖的吸收。

You know, it's like, so you're doing something and not just sitting around all day.

你知道，這就像，你在做一些事情，而不是整天無所事事。

So this is my mental weirdness, but I kind of go to like, I could buy this thing, but it might just be something that I ultimately don't use and now I'm throwing out.

這是我的心理怪癖，但我也會去想，我可以買這個東西，但它可能只是我最終用不上的東西，現在我扔掉了。

Like I'm a big pre-cycler.

就像我是一個大的預騎車者一樣。

I don't like to buy a bunch of crap and then like throw it out.

我不喜歡買一堆垃圾，然後扔掉。

I'm like the person who walks through Costco and I get really depressed thinking, oh my God, this is all going to be tomorrow's landfill.

我就像一個走過好市多的人，會非常沮喪地想：天哪，這些東西明天都會變成垃圾。

But anyway, that's it.

但無論如何，就是這樣。

Let's talk about nutrition now.

我們現在來談談營養問題。

Every morning, she's going to have a green tea before her workout.

每天早上，她都會在鍛鍊前喝一杯綠茶。

When she gets back, she'll have something called the Mean Green Drink, which is 1 teaspoon of Moringa, 1.5 teaspoons of fermented dried greens, 0.5 teaspoons of chlorella, 1 teaspoon of maca, 1 lemon juiced, sweetener for taste, 20 grams of collagen protein, and then ice and water to fill a 32 ounce or 1 liter glass.

回來後，她會喝一種叫 "吝嗇綠色飲料 "的東西，其中包括 1 茶匙辣木、1.5 茶匙發酵乾菜、0.5 茶匙小球藻、1 茶匙瑪卡、1 個檸檬榨汁、甜味劑、20 克膠原蛋白，然後加冰塊和水，裝滿一個 32 盎司或 1 升的杯子。

And if she has some, she'll also mix in about 8 ounces of beet kebabs.

如果有的話，她還會拌入大約 8 盎司的甜菜肉串。

Based on our conversation, it seems like this is an important habit for her to help with daily detoxification and you're going to find out why in just a little bit.

根據我們的談話，這似乎是她幫助日常排毒的一個重要習慣，稍後你就會知道為什麼了。

At 10 a.m., she's going to have a greens latte.

上午 10 點，她要喝杯綠色拿鐵。

And this is a combo of 8 ounces of bone broth with apples, orange peels, and spices.

這是 8 盎司骨頭湯與蘋果、橙皮和香料的組合。

She'll add 4 ounces of mixed baby greens with kale, chard, and spinach.

她會添加 4 盎司的羽衣甘藍、芥藍和菠菜混合蔬菜。

It's important to note that she'll cook these down before she puts them in the drink to reduce the glycogens, which are something that can actually negatively impact thyroid.

值得注意的是，她會先把這些食物煮熟，然後再放入飲料中，以減少糖原，而糖原實際上會對甲狀腺產生負面影響。

She'll also add some flax seeds, pecans, and protein powder.

她還會添加一些亞麻籽、胡桃和蛋白粉。

Around 11 a.m., she'll have a mixed bowl of 8 to 10 ounces of veggies.

上午 11 點左右，她會吃一碗 8 到 10 盎司的混合蔬菜。

And then for dinner, around 5 p.m., she'll have a big bowl of protein, some starchy carbs, and some veggies.

然後在下午 5 點左右吃晚飯，她會吃一大碗蛋白質、一些澱粉類碳水化合物和一些蔬菜。

When it comes to food, Julie's had quite the evolution in her diet.

說到食物，朱莉的飲食習慣發生了很大變化。

She's done the vegan diet.

她吃過素食

She's done the AIP diet.

她接受了 AIP 飲食法。

She's done the keto diet.

她做過酮飲食。

But she shared with me that these diets, she believes, can be good for a time, but it's not a long-term solution and that it's important not to stay so restrictive.

但她跟我分享說，她認為這些節食方法在一段時間內是好的，但不是長久之計，重要的是不要一直這麼限制自己。

My mindset is that we should be able to eat really anything.

我的想法是，我們應該什麼都能吃。

The dose makes the poison, right?

劑量決定毒藥，對嗎？

So like, I'll have a piece of candy.

所以，我要吃一塊糖。

I mean, I'll even have like Pringles sometimes.

我的意思是，我有時甚至會吃品客薯片。

We just don't do it all the time.

我們只是沒有一直這樣做。

My house isn't full of like packaged foods or any of those things.

我家裡沒有包裝食品之類的東西。

And I try, like, if there's sweet things that I like, I really don't ever buy them because, one, I love to bake.

我嘗試，比如，如果有我喜歡的甜食，我真的從來不買，因為，第一，我喜歡烘焙。

I was craving some banana chocolate chip bread.

我很想吃香蕉巧克力片面包。

So I made it one weekend.

於是，我在一個週末做了它。

And, you know, my son will finish it off.

你知道，我兒子會把它完成的。

I might have one piece.

我可能有一塊。

But I enjoy the baking as much as I do that.

但我喜歡烘焙，就像我喜歡烘焙一樣。

So I don't ever buy the baked goods in the store.

所以，我從來不在店裡買烘焙食品。

And eventually, she landed on two main principles.

最終，她確定了兩大原則。

Number one, eat a pound of veggies every day.

第一，每天吃一磅蔬菜。

And number two, hit 100 grams of protein.

第二，攝入 100 克蛋白質。

And while her diet is really dialed in, she shared with me how she continues to remain really flexible.

雖然她的飲食非常有規律，但她也和我分享了她是如何繼續保持非常靈活的飲食習慣的。

One of the things I heard you say on another podcast was that if you want the thing, you just make it at home.

我聽你在另一個播客節目中說過，如果你想吃，就在家裡做。

Yeah, yeah, yeah, yeah.

是啊，是啊，是啊，是啊。

Like if it's a pizza or if it's a pasta or if it's something like this, you make it homemade, you make it from scratch, right?

比如披薩、意大利麵或類似的東西，你都要自制，從頭開始做，對嗎？

Yeah.

是啊

Oh, yeah.

哦，是的

Damn.

該死

So it's like you kind of can have the treat, but also it's sourcing.

是以，你既能享受到美味，又能找到貨源。

You gotta work for it.

你必須努力爭取。

Yeah.

是啊

You gotta work for it.

你必須努力爭取。

But it also like it teaches you what goes into stuff.

但它也能讓你瞭解東西的成分。

You know, I went to Italy and learned how to make pasta and like learning how to make ravioli.

你知道，我去意大利學過如何做意大利麵，還學過如何做餛飩。

And so now like when you make it, it takes a while.

所以，現在就像你做它一樣，需要一段時間。

And it was meant to be this special dish.

它註定是一道特別的菜餚。

You know, it's not something that we were meant to eat every night.

要知道，這可不是我們每天晚上都要吃的東西。

It was something you would only have when you go out or around certain holidays because everyone would get together and make it.

這是你只有在外出或特定節日時才能吃到的東西，因為每個人都會聚在一起做這道菜。

Because if you make them, you see like there's a lot of work into a ravioli.

因為如果你做了餛飩，就會發現做餛飩要花很多功夫。

It's just not an every night dish.

只是這不是每晚都能吃到的菜。

And so things become special again.

於是，一切又變得特別起來。

When it comes to optimizing your sleep, Julie keeps it pretty simple.

說到優化睡眠，朱莉說得很簡單。

She has that early dinner at 5 p.m., which we talked about.

她下午 5 點要吃早晚餐，我們也討論過這個問題。

And she's going to go for an evening walk and this helps bring down that blood sugar.

她晚上會去散步，這有助於降低血糖。

It's also going to help with the circadian rhythm as you see the sun set on the horizon.

當你看到太陽從地平線上落下時，它還會幫助你調節晝夜節律。

She also takes a magnesium supplement, but it's important to take the right type of magnesium.

她還服用鎂補充劑，但服用正確類型的鎂很重要。

I've done an entire video dedicated to that subject that I'll put right up here somewhere for you to go watch afterwards.

我已經做了一個完整的視頻來專門討論這個問題，我會把它放在這裡的某個地方，之後你們就可以去看了。

Then she starts her wind down routine.

然後，她開始她的收工程序。

She tapes her mouth.

她用膠帶封住了自己的嘴。

She puts on her eye mask and then she's in bed by 9 9 30.

她戴上眼罩，然後在 9:30 之前上床睡覺。

If you want to learn more about optimizing your sleep, I've made tons of videos on this channel about it and I'll put the playlist up somewhere right here as well.

如果你想了解更多關於優化睡眠的資訊，我在這個頻道上製作了大量相關視頻，我也會把播放列表放在這裡。

But this journey hasn't been all sunshine and rainbows for Julie.

但對朱莉來說，這段旅程並不都是陽光和彩虹。

There was a period of time when she started to experience a lot of symptoms and she knew that something was off.

有一段時間，她開始出現很多症狀，她知道有些不對勁。

I was just so tired and I went, of course, I had my adrenals checked out, but my hair started falling out quite significantly.

當然，我去檢查了腎上腺，但我的頭髮開始明顯脫落。

I had just been to the dentist to have my mercury fillings removed and I thought, well, I should be good, but my friend was asking me, well, did you do it this way?

我剛去牙醫那裡把水銀填料取出來，我想，我應該沒事了，但我的朋友問我，你是這樣做的嗎？

Did you do that way?

你是這樣做的嗎？

And then in thinking about it, I was like, no, I didn't do it.

後來仔細想想，我覺得不對，不是我乾的。

So there's like a safe way to remove the mercury fillings.

是以，有一種安全的方法可以去除汞填料。

I didn't do that and I had to achieve and swallowed a chunk.

我沒有這樣做，我不得不這樣做，並且吞下了一大塊。

So just go get tested for heavy metals and I'm glad I did because mercury and lead were off the charts, but it was a conglomeration of I mean everything.

我很慶幸自己做了檢測，因為汞和鉛的含量都超出了標準，但這是一個綜合體，我是說所有的東西。

My doctor was like, what did you do like work in a Chinese factory?

我的醫生問，你在中國工廠做什麼工作？

So she started going through the chelation process with her doctor and that's when everything started to change.

於是，她開始在醫生的指導下進行螯合治療，就在那時，一切開始發生變化。

So anyway, by week six, I'm driving home and I'm like, oh, like this is amazing.

總之，到了第六週，我開車回家的時候，我就想，哦，這真是太棒了。