And in this first episode, I'm going to show you everything I eat in a day for optimal energy, no more cravings, and helping your short-term and long-term health.

在第一集中，我將向你展示我一天中的所有飲食，讓你獲得最佳能量，不再有飢餓感，並有助於你的短期和長期健康。

So you're going to follow me throughout the entire day, and the Vogue team here is going to challenge me.

所以，你們將跟隨我一整天，《Vogue》團隊也將向我發起挑戰。

Yes, Vogue is going to challenge you.

是的，《Vogue》將向你發起挑戰。

In lots of practical cases, you'll learn all of my hacks.

在大量的實際案例中，你會學到我的所有祕訣。

Come with me.

跟我來

So today, my dears, I'm going to show you what I have for breakfast, what I order at a restaurant for lunch, how I handle the 4pm snacks at the office, and what I cook for my friends at dinner.

今天，親愛的，我將向你們展示我早餐吃什麼，午餐在餐廳點什麼，下午 4 點在辦公室如何處理零食，晚餐為朋友做什麼。

So the first, most important hack in my method to keep your glucose level steady is to have a savory breakfast.

是以，在我的方法中，保持血糖水準穩定的第一條最重要的祕訣就是吃一頓美味的早餐。

Science shows us that if you eat sugar in the morning, you're going to have a big glucose spike, and then your entire day is going to be cravings and fatigue.

科學告訴我們，如果你在早上吃糖，你的血糖就會大幅飆升，然後你一整天都會感到渴望和疲勞。

So what you want to do, you start your day with protein.

是以，你要做的就是以蛋白質開始新的一天。

And if you're bored of eggs, you can have Greek yogurt, tofu, leftover meat, leftover fish from last night.

如果你吃膩了雞蛋，你可以吃希臘酸奶、豆腐、剩肉、昨晚吃剩的魚。

Add some healthy fat.

添加一些健康脂肪

Here I'm going to put some feta and some butter.

這裡我要放一些羊奶酪和黃油。

And why not some little cherry tomatoes?

何不來點櫻桃番茄？

So having a savory breakfast in the morning is going to help you so much feel amazing.

是以，早上吃一頓美味的早餐會讓你感覺非常棒。

If your whole life you've been having cereal and orange juice, this is a game changer.

如果你一輩子都在吃麥片和橙汁，這將改變你的生活。

BREAKFAST

早餐

So this is my little breakfast table.

這就是我的早餐小桌子。

And why do I not have time to eat breakfast?

為什麼我沒有時間吃早餐？

Common question.

常見問題

If you literally have 90 seconds to get out the door, my favorite way to have a savory breakfast is to do Greek yogurt, tablespoon of almond butter or peanut butter.

如果你只有 90 秒鐘的時間出門，我最喜歡的鹹味早餐是希臘酸奶、一湯匙杏仁黃油或花生醬。

Make sure it's unsweetened, doesn't contain any extra oils or anything.

確保不加糖，不含任何額外的油或其他東西。

That's a really easy way to get your protein and your fat and make sure that your glucose is set up to be steady for the whole day.

這是一種非常簡單的方法，既能攝入蛋白質和脂肪，又能確保葡萄糖在一整天都保持穩定。

And whatever time your breakfast is, whether it's at 7 a.m. or if your first meal of the day is at 2 p.m., the same rule always applies.

無論你的早餐時間是早上 7 點，還是下午 2 點，同樣的規則始終適用。

Never have something sweet on an empty stomach because when your stomach is empty, your body is super sensitive and anything you give it is going to arrive really quickly into your bloodstream.

千萬不要空腹吃甜食，因為當你的胃空空如也時，你的身體是超級敏感的，你給它的任何東西都會很快進入你的血液。

And is coffee bad?

咖啡不好嗎？

Is coffee bad?

咖啡不好嗎？

Let's talk about that at the coffee shop.

我們去咖啡館再聊吧。

COFFEE

咖啡

Oh, the hack?

哦，黑客？

Pimp your coffee.

為你的咖啡拉皮條

Come.

來吧

OK, guys, full disclosure, I'm completely addicted to coffee.

好了，夥計們，坦白說，我對咖啡完全上癮了。

I try to quit every two days, but I can't.

我每隔兩天就想戒菸，但戒不掉。

It's just too good.

太好吃了

What is your coffee order today?

您今天點了什麼咖啡？

My coffee order is flat white with full fat dairy milk.

我點的咖啡是加全脂牛奶的純白咖啡。

And I hate this idea that oat milk is good for you for some reason.

我討厭這種說法，認為燕麥牛奶對人體有益。

Oat milk is just starch juice.

燕麥奶只是澱粉汁。

It's like drinking a coffee with pasta milk or rice milk.

就像喝咖啡時加了面奶或米奶一樣。

It's a nightmare for your glucose levels.

這對你的血糖水準來說簡直就是噩夢。

Now, if you want to have something that's not dairy,

現在，如果你想吃點不含奶製品的東西、

I recommend almond milk or coconut milk, unsweetened always.

我推薦杏仁奶或椰奶，一定要不加糖的。

So check the back of the package and make sure there's no extra added sugar in there.

是以，請查看包裝背面，確保沒有額外添加糖。

And what about what's behind you?

那你身後呢？

All those delicious little pastries.

所有這些美味的小糕點

If you can't resist, it's always better to choose a savory pastry over a sweet one.

如果實在忍不住，選擇鹹味糕點總比甜味好。

If I had to choose here something, I would have the cheddar scone over there.

如果讓我在這裡選一樣東西，我會選那邊的切達司康餅。

But if you really want this very tasty cookie, here's what you do.

但是，如果你真的很想吃這種非常美味的餅乾，你就得這麼做。

You buy it now, but you eat it for dessert after your lunch.

你現在買了它，但午飯後卻把它當甜點吃了。

That's another hack.

這又是一個黑客。

Remember, never have sugar on an empty stomach.

記住，千萬不要空腹吃糖。

Only as dessert after a meal.

只能作為餐後甜點。

For a smaller spike and so you can feel better.

為了獲得更小的峰值，讓你感覺更好。

Welcome to lunch.

歡迎共進午餐。

I'm having lunch at a restaurant and I want to show you exactly how I pick what I'm going to eat.

我正在一家餐廳吃午餐，我想向你們展示我是如何挑選食物的。

So the first thing I look at on a menu is the starters.

所以，我看菜單的第一件事就是開胃菜。

I'm looking for a starter that is vegetable based because vegetables contain fiber.

我正在尋找一種以蔬菜為基礎的啟動器，因為蔬菜含有纖維。

And it's important to start your meals with fiber to protect your body against glucose spikes.

此外，在餐前攝入纖維素也很重要，可保護身體免受血糖飆升的影響。

And the reason being that fiber creates a sort of protective mesh in your intestine when you eat it first during a meal.

原因在於，當你在進餐時先吃纖維時，纖維會在腸道中形成一種保護網。

And that protection stays in place and reduces the glucose spike of the rest of the meal.

這種保護作用會持續下去，並降低餐後血糖的飆升。

So always looking for veggies first.

所以總是先找蔬菜。

Then for my main, I'll choose whatever protein that I'm fancying that day.

主食方面，我會選擇當天喜歡的蛋白質。

I think today I'm going to have some fish.

我想今天我要吃點魚。

And then, because I love carbs, I go to the side dishes and I pick some nice tasty carbs, maybe the mashed potatoes here that I will have after the veggies and after the protein at the end of the meal to get all the enjoyment from them, but reduce their glucose spike.

然後，因為我喜歡碳水化合物，所以我會在配菜中挑選一些美味的碳水化合物，也許是土豆泥，我會在蔬菜和蛋白質之後，在餐後吃這些碳水化合物，以獲得所有的享受，但減少葡萄糖的飆升。

Oh my God.

我的天啊

This is the worst way to start my meal.

這是我最糟糕的開餐方式。

If you start your meal with bread, bread being 100% starch, all that glucose and the starch is going to go straight to your bloodstream and create a big glucose spike.

如果一開始就吃麵包，而麵包又是100%的澱粉，那麼所有的葡萄糖和澱粉都會直接進入血液，導致血糖飆升。

You know what? I actually think there's a sort of conspiracy theory going on in restaurants because if I was a restaurant owner and I wanted somebody to, 90 minutes after they start eating, really want to have something sweet,

你知道嗎？實際上，我覺得餐館裡有一種陰謀論 因為如果我是餐館老闆 我希望有人在開始用餐 90 分鐘後 真的想吃點甜食

I would serve them bread first.

我會先給他們上面包。

Bread first, big spike, 90 minutes later, crash, and then I want to order dessert.

先吃麵包，大快朵頤，90 分鐘後，崩潰，然後我就想點甜點。

So keep the bread for after the main dish to reduce its glucose spike.

是以，麵包要放在主菜之後吃，以減少葡萄糖的飆升。

As my veggie starter, I got the tomatoes.

作為我的蔬菜開胃菜，我買了西紅柿。

Now, you might wonder, are tomatoes really appropriate for a veggie starter?

現在，你可能會問，番茄真的適合做蔬菜開胃菜嗎？

Aren't tomatoes super sweet and high in sugar?

西紅柿不是超甜、含糖量高嗎？

The answer is yes.

答案是肯定的。

I mean, in the big family of vegetables, and I know tomatoes are a fruit, but I put them in the vegetable category. Don't sue me.

我是說，在蔬菜這個大家庭裡，我知道西紅柿是一種水果，但我還是把它歸為蔬菜類。別告我

So in the big category of veggie starters, tomatoes are a bit sweeter than, say, broccoli or salad, but they're still so high in fiber that they have that same protective effect.

是以，在蔬菜開胃菜這一大類中，西紅柿比西蘭花或沙拉要甜一些，但它們仍然富含纖維，具有同樣的保護作用。

So if you love tomatoes, tomatoes are a great veggie starter.

是以，如果你愛吃西紅柿，西紅柿就是很好的蔬菜開胃菜。

Lovely. Thank you.

真可愛謝謝。

So this order of veggies first, then proteins and fats, and then carbs is really easy to reproduce.

是以，這種先吃蔬菜、再吃蛋白質和脂肪、最後吃碳水化合物的順序真的很容易複製。

But you should only do it when it's easy, not if you're having a sort of mixed meal or something that's complicated to spread out.

但你應該只在簡單的時候才這樣做，而不是在吃一種混合餐或一些複雜的食物時。

And this evening, for example, for my friends,

比如今天晚上，為了我的朋友們、

I'm going to be reusing this same food order to reduce the spike of the meal.

我將重複使用同樣的食品訂單，以減少餐點的秒殺。

So remember, veggies first, then proteins and fats, then carbs and sugars.

所以請記住，首先是蔬菜，然後是蛋白質和脂肪，最後才是碳水化合物和糖。

And that way you can eat all the stuff you love with less impact on your glucose levels, fewer consequences on your physical and mental health.

這樣，你就可以吃你愛吃的所有東西，而對血糖水準的影響較小，對身心健康的影響也較小。

Bon appétit!

祝您用餐愉快

And a new hack I've recently added to the beautiful family of hacks is to take a little anti-spike capsule before the meal of your day, highest in carbs.

最近，我又給這個美麗的小家庭添加了一個新的小竅門，那就是在一天中碳水化合物含量最高的一餐前，吃一點防吐膠囊。

These plants in anti-spike are the most powerful to help your glucose levels short-term and long-term.

這些抗痙攣植物對短期和長期的血糖水準幫助最大。

So I should have done this before my lunch, but I didn't because I was talking.

所以我應該在吃午飯前做完這些，但我沒有，因為我正在說話。

Oops.

哎呀

But how is it possible to reproduce a body mechanism with pills?

但是，怎麼可能用藥丸來複制身體機制呢？

So anti-spike is not trying to reproduce anything.

是以，"反尖峰 "並不是要複製什麼。

It's an extra helping hand to reduce the spike of your meal.

它是減少餐點峰值的額外幫手。

And the way it works is that anti-spike has mulberry leaf in it.

它的工作原理是，反釘中含有桑葉。

And mulberry leaf contains a really cool molecule called DNJ.

桑葉中含有一種很酷的分子，叫做 DNJ。

And DNJ interacts with your digestive enzymes and prevents your body from absorbing about 40% of the glucose in the meal you're about to have.

而 DNJ 會與消化酶相互作用，阻止人體吸收即將進食的食物中約 40% 的葡萄糖。

And you can add anti-spike to your other hacks.

你還可以在其他黑客攻擊的基礎上增加防尖刺功能。

It works perfectly in concert.

它能完美地協同工作。

Now it is time for our post-meal power walk.

現在是我們飯後健步走的時間。

Let us go!

讓我們走吧

I have friends who have become obsessed with your method and who feel like they fail when they don't do it perfectly.

我有一些朋友痴迷於你的方法，一旦做得不夠完美，他們就會覺得自己失敗了。

What do you advise them to do?

你建議他們怎麼做？

I think my main piece of advice would be to think about the hacks like you would think about general wellness principles, like brush your teeth, wear a sunscreen, drink enough water.

我認為我的主要建議是，要像考慮一般健康原則一樣考慮這些小竅門，比如刷牙、塗防晒霜、喝足夠的水。

These are things that we can keep with us for our whole lives.

這些東西可以伴隨我們一生。

And if one day we don't do them, it's fine.

如果有一天我們不做了，也沒關係。

We don't have to become stressed out about them.

我們不必為它們感到緊張。

The hacks are not a diet that you can fail at.

這些 "小竅門 "並不是你可以失敗的節食方法。

They're like little fairy godmothers that you keep in your pocket and that you use when it's easy to use them.

它們就像你放在口袋裡的小神仙教母，在你方便使用的時候就會用到。

But if at any point it is stressful, then just don't do it, you know.

但如果任何時候都感到壓力，那就別做了，你知道的。

Take care of yourself.

照顧好自己

Another very important hack is to move after eating.

另一個非常重要的 "小竅門 "是飯後多走動。

Science says that even a 10-minute walk after a big meal can significantly reduce the glucose spike.

科學表明，即使在大餐後散步 10 分鐘，也能大大降低血糖的飆升。

So you can walk, you can dance, you can go to the gym, you can clean your apartment.

所以，你可以散步，可以跳舞，可以去健身房，可以打掃公寓。

Whatever gets your muscles moving is going to reduce the spike of the meal you just had.

只要能讓你的肌肉活動起來，就能減少剛吃過的飯菜的刺激。

And what do you say to people who say that glucose spikes cannot grow?

如果有人說葡萄糖峰值不可能增長，你怎麼回答？

Small spikes are fine.

小釘子就可以了。

But if your glucose gets into a damaging range, it's actually going to cause problems in your body.

但是，如果你的血糖進入了一個有害的範圍，它實際上會給你的身體帶來問題。

A glucose spike into a damaging range might be caused by eating a big sweet breakfast, orange juice, too much sugar, too much candy, a big bowl of pasta with no protein, no fiber.

如果早餐吃得太甜、喝了橙汁、吃了太多糖、吃了太多糖果、吃了一大碗沒有蛋白質和纖維素的意大利麵，都可能導致血糖飆升到有害範圍。

And those we really want to avoid because they create glycation, inflammation and insulin release in the body, which are actually bad for you.

我們要避免食用這些食物，因為它們會在體內產生糖化、發炎和胰島素釋放，實際上對人體有害。

We don't have to keep our glucose levels perfectly flat, but we must steady them if we want to help our health short term and long term.

我們不必將血糖水準保持在完全持平的狀態，但如果我們想在短期和長期內幫助我們的健康，就必須穩定血糖水準。

OK, but don't we need sugar for energy?

好吧，難道我們不需要糖來補充能量嗎？

No, we don't need sugar for energy.

不，我們不需要糖來補充能量。

That's one of the biggest lies ever invented.

這是有史以來最大的謊言之一。

Even if you don't eat any sugar or any carbs, your body will make from within all of the glucose that it needs.

即使您不吃任何糖或碳水化合物，您的身體也會從內部製造出所需的全部葡萄糖。

OK, guys, now let's go to the Vogue offices and have a look at what snacks they're eating.

好了，夥計們，現在讓我們去《時尚》雜誌辦公室看看他們都吃些什麼零食吧。

I think they need some help.

我認為他們需要一些幫助。

Welcome to the Vogue offices.

歡迎來到《時尚》雜誌辦公室。

Let's go find the snack cupboard.

我們去找零食櫃吧

Mmm.

嗯

So when we eat something like dried fruit as a snack, we may think it's giving us energy because sugar releases dopamine in the brain and dopamine is the pleasure molecule.

是以，當我們把乾果之類的東西當零食吃時，我們可能會認為它能給我們帶來能量，因為糖能在大腦中釋放多巴胺，而多巴胺是快樂分子。

But actually on the inside, dried fruit is just like a big sugar bomb.

但實際上，水果乾的內部就像一個大糖彈。

So it might taste good, but it'll make you tired in one hour.

是以，它可能味道不錯，但一小時後就會讓你疲憊不堪。

Mmm.

嗯

Rice cakes, confiture.

年糕、蜜餞

Rice cakes sound healthy.

年糕聽起來很健康。

Lots of marketing telling you they're healthy.

很多營銷都告訴你它們很健康。

They're just starch.

它們只是澱粉。

A big glucose bomb again.

又是一個巨大的葡萄糖炸彈。

And here's just more sugar.

這裡還有更多的糖。

So sugar plus starch, big spike.

是以，糖加澱粉，飆升幅度很大。

I mean, chocolate.

我是說巧克力

You know, chocolate is not great for you.

要知道，巧克力對人體並無益處。

So I'll give this a pass because if you're eating chocolate, you know what it is and you're not being fooled by any marketing.

所以我給它一個通行證，因為如果你吃巧克力，你就知道它是什麼，你就不會被任何營銷所迷惑。

Fruit yogurts, oat milk.

水果酸奶、燕麥牛奶。

These may sound like they're good for you, but again, a lot of sugar, big glucose spike.

這些聽起來似乎對人體有益，但同樣含有大量糖分，血糖會飆升。

So all of these snacks are going to give you short term dopamine.

是以，所有這些零食都會給你帶來短期的多巴胺。

But on the inside, the glucose spikes they create are going to harm your physical and mental health, your energy, give you cravings and hurt your brain.

但從內裡看，它們所產生的葡萄糖峰值會損害你的身心健康和精力，讓你產生渴望，並傷害你的大腦。

So what do we do?

那我們該怎麼辦？

I will be back in five minutes.

我五分鐘後回來。

OK, I did a little shopping spree for the Vogue team.

好吧，我為《Vogue》團隊做了一次小小的購物狂歡。

First of all, unsweetened almond milk instead of the oat milk.

首先，用不加糖的杏仁牛奶代替燕麥牛奶。

Second, nice sourdough bread instead of the rice cakes.

第二，用美味的酸麵包代替年糕。

Then replace the jam with unsweetened nut butter.

然後用不加糖的堅果黃油代替果醬。

I would definitely recommend changing this kind of chocolate for a simple, nice dark chocolate with less sugar in it.

我一定會建議大家換一種簡單、美味、少糖的黑巧克力。

And let's replace these little sweet yogurt sugar bombs with a simple Greek yogurt in which you can add some frozen berries and some more nut butter if you want.

讓我們用簡單的希臘酸奶來代替這些甜甜的酸奶糖彈吧，你可以在其中加入一些冷凍漿果，如果你想的話，還可以再加入一些堅果黃油。

And then finally, the dried fruit.

最後是乾果。

Bye bye.

再見

We will replace them with apples and to reduce the spike of the fruit, some nuts.

我們將用蘋果和一些堅果來代替它們，以減少水果的尖刺。

And voila!

就這樣

Now we're going to go shopping because I'm making dinner for some friends tonight and I'm taking you with me.

現在我們要去購物，因為我今晚要給朋友們做晚飯，我要帶你一起去。

Let's go.

我們走吧

I still have lots of hacks to share with you.

我還有很多小竅門要和大家分享。

I'm going to get ready to cook dinner for my friends and I'll see you inside.

我要準備為朋友們做晚飯了，我們屋裡見。

Tonight, the menu is the following.

今晚的菜單如下

First of all, I'm making one of my favorite veggie starters.

首先，我要做的是我最喜歡的蔬菜開胃菜之一。

It's a miso-based dressing spinach salad.

這是一種用味噌調味的菠菜沙拉。

It's the recipe of my cousin Arthur.

這是我堂兄亞瑟的食譜。

It's unbelievable.

真是難以置信。

Then baked salmon, baked sweet potatoes and lots of chocolate for dessert because I love chocolate.

然後是烤三文魚、烤紅薯和大量巧克力甜點，因為我愛巧克力。

But Vogue, before you go, we got to talk about something.

不過《時尚》雜誌，在你走之前，我們得談談一件事。

We got to talk about vinegar and I have to make you a vinegar mocktail.

我們得談談醋，我得給你調一杯醋雞尾酒。

Now, why vinegar?

現在，為什麼是醋？

Because vinegar is an amazing ingredient.

因為醋是一種神奇的食材。

Vinegar, and it can be any type of vinegar, contains a molecule called acetic acid.

醋，可以是任何種類的醋，都含有一種叫做醋酸的分子。

And acetic acid reduces the glucose spike of carbs that you eat afterwards.

醋酸還能降低吃完碳水化合物後的葡萄糖峰值。

So the hack is one tablespoon of vinegar in a big glass of water or as a dressing on your veggie starter or in a mocktail before the meal of your day, highest in carbs.

是以，這個小竅門就是在一大杯水中加入一湯匙醋，或作為蔬菜開胃菜的調味料，或在一天中碳水化合物含量最高的一餐前加入一杯模擬雞尾酒。

And what about the acidity effect on the stomach and in the teeth?

酸性物質對胃和牙齒的影響又如何呢？

Well, there's a lot of myths going around that vinegar is bad for your stomach.

醋對胃不好的說法流傳甚廣。

It's not bad for your stomach.

這對你的胃沒有壞處。

It's less acidic than your gastric juices.

它比你的胃液酸性更低。

It's less acidic than Coca-Cola or lemon juice.

它的酸性比可口可樂或檸檬汁低。

The teeth thing is true though.