Name: 您的骨骼有多脆弱？(測試與修復） (How Weak Are Your Bones? (Test & Fix))
Uploaded: 2025-06-06T02:57:09.000Z
Duration: 6 min 48 s

The topic today is bones and I'm going to start with telling you that mine are more dense than 99% of people.

今天的主題是骨骼，首先我要告訴大家，我的骨骼比 99% 的人都要密集。

That one metric predicts I will live longer, I will move better, and I will stay independent for more time.

這一項指標可以預測我的壽命會更長，行動會更方便，獨立的時間會更長。

I'm going to walk you through the exact details of what I do for elite level bone health.

下面，我將向你詳細介紹我為精英級骨骼健康所做的工作。

Having weak bones can trigger a chain reaction.

You break a bone, you hurt yourself, you can't work out, you don't build muscle.

你骨折了，你受傷了，你就不能鍛鍊，你就不能長肌肉。

That leads to less exercise and it and 30.

這將導致運動量減少，從而影響身體健康。

After that, they begin to steadily decline.

Now, sadly for women, they can lose up to 20% of bone mineral density within years of menopause.

現在，不幸的是，女性在絕經後的幾年內，骨礦密度會下降多達 20%。

Now, the goal is for every age to stay as close as you can to your peak.

現在，每個年齡段的目標都是儘可能接近自己的巔峰狀態。

The first step is to know your baseline measurement.

第一步是瞭解您的基準測量值。

To do this, you can get a DEXA scan, which costs between $75 and $200.

為此，您可以進行一次 DEXA 掃描，費用在 75 美元到 200 美元之間。

Now, when you get your report from your DEXA scan, you're going to get two numbers, a T-score and a Z-score.

現在，當你拿到 DEXA 掃描報告時，你會得到兩個數字，一個是 T 分數，另一個是 Z 分數。

Your T-score is going to compare your bone mineral density to a peak 30-year-old of the same sex.

您的 T 值會將您的骨礦密度與同性別的 30 歲峰值進行比較。

Now, your Z-score compares you to those who are your same age, sex, and body size.

現在，您的 Z 值將與年齡、性別和體型相同的人進行比較。

Now, if you are in your 20s or early 30s, you want to use this score as your peak score that you want to try to maintain throughout your entire life.

現在，如果你是 20 多歲或 30 歲出頭，你要把這個分數作為你的最高分，並在整個人生中努力保持。

Now, if your scan shows you don't have a great baseline score, don't be discouraged.

現在，如果掃描結果顯示您的基線分數不高，也不要氣餒。

You replace your skeleton every 10 years.

So, by applying the appropriate exercise, nutrition, and other life habits like sleep, you can rebuild your bone density.

是以，通過適當的運動、營養和睡眠等其他生活習慣，可以重建骨密度。

In a big study of women over the age of 65, the women with stronger bones had a 51% reduced chance of death and had 30% fewer problems with walking.

在一項針對 65 歲以上女性的大型研究中，骨骼強壯的女性死亡機率降低了 51%，行走問題減少了 30%。

And for men between 65 and 76, even a small boost in bone health made them 23% less likely to die over the next eight years.

而對於 65 至 76 歲的男性來說，即使骨骼健康狀況稍有改善，他們在未來八年內死亡的可能性也會降低 23%。

Strong bones stops the vicious cycle before it begins.

強健的骨骼能在惡性循環開始之前就將其阻止。

The first pillar of bone health is nutrition.

When you're thinking about bone density, think about building a skyscraper.

當你考慮骨密度時，不妨想想建造摩天大樓。

Collagen, an important type of protein, is the steel rebar, the framework that gives the structure its shape and tensile strength.

膠原蛋白是一種重要的蛋白質，它是鋼筋，是賦予結構形狀和抗拉強度的框架。

You'll want to be sure you're getting enough protein, somewhere in the range between 1.2 grams and 2.2 grams per kilogram of body weight.

您需要確保攝入足夠的蛋白質，大約在每公斤體重 1.2 克到 2.2 克之間。

Now, that depends upon your activity levels and where you're at in life, but somewhere in that range.

現在，這取決於你的活動量和你的生活狀況，但大致在這個範圍內。

Once the collagen scaffold is in place, minerals such as calcium, phosphorus, magnesium, and boron are deposited to fortify the structure.

一旦膠原支架就位，鈣、磷、鎂和硼等礦物質就會沉積下來，以強化結構。

Without this, your skeleton would be flexible but fragile.

沒有這些，你的骨骼就會靈活但脆弱。

Vitamin D and K are the workers and tools.

Vitamin D helps absorb the calcium and direct it towards the site, while vitamin K2 activates the proteins that bind calcium into the collagen matrix.

維生素 D 有助於鈣的吸收並將其引向部位，而維生素 K2 則能激活將鈣結合到膠原基質中的蛋白質。

Without them, the materials sit idle and the project stalls.

沒有他們，材料就會閒置，項目就會停滯不前。

Excess sodium, excessive phosphoric acid from soda, and chronic high alcohol intake.

過多的鈉、蘇打水中過多的磷酸以及長期大量飲酒。

This can negatively affect your ability to absorb and hold on to the calcium intake.

這會對人體吸收和保持鈣攝入量的能力產生負面影響。

I put all of these ingredients into the blueprint stack, which was meant for whole body health and specifically bone health.

我將所有這些成分放入藍圖堆棧中，目的是為了全身健康，特別是骨骼健康。

For example, longevity mix includes a third of your calcium and magnesium requirements, and also 2.5 grams of creatine, which is also good for bone health.

例如，長壽混合物中含有人體所需的三分之一的鈣和鎂，還有 2.5 克肌酸，這也有利於骨骼健康。

Blueprint essential capsules and soft gels are also packed with the key vitamins and minerals you need for strong bone health.

Blueprint精華膠囊和軟膠囊還含有強健骨骼所需的主要維生素和礦物質。

Okay, now you have all the raw materials.

好了，現在你有了所有的原材料。

Now, your bones are not going to One way is to add weight to your exercises.

現在，你的骨骼不會有一種方法是在練習中增加重量。

This is the most efficacious non-pharma way to increase bone health.

這是增強骨骼健康最有效的非藥物方法。

A loss of load leads to bone mineral loss.

負荷的減少會導致骨礦物質的流失。

For example, astronauts in microgravity can lose up to 1 to 1.5 percent of their bone density per month, which is 10 times faster than what you experience on earth.

例如，在微重力狀態下，太空人的骨密度每月最多會減少 1%到 1.5%，這比在地球上要快 10 倍。

There are four types of exercises that are particularly good for increasing bone health.

有四種運動對增強骨骼健康特別有益。

They are resistance training, plyometrics, weight-bearing cardio, and power training.

它們是阻力訓練、負重有氧運動、負重有氧運動和力量訓練。

It's best to include a variety of these exercises into your daily routine.

最好在日常鍛鍊中加入各種此類運動。

That's because each one of these exercises uniquely strengthens your bones in its own way.

這是因為每種運動都能以其獨特的方式強化骨骼。

All right, first, let's talk about resistance training, which include things like squats, deadlifts, and lunges.

好了，首先我們來談談阻力訓練，其中包括深蹲、負重舉重和肺活量等訓練。

All of these exercises will load several major bones at the same time.

所有這些運動都會同時對幾塊主要骨骼產生負荷。

Consider doing these things roughly two to three times per week.

考慮每週大概做兩到三次這些事情。

These are things like jumping and hopping.

這些都是像跳和蹦這樣的事情。

You can do this in your warm-up routine and also do it four to seven times per week.

您可以在熱身運動中這樣做，每週做四到七次。

You can also do things within your cardio routine, including stair climbing, wear a weighted vest as you're walking or hiking.

您還可以在日常有氧運動中做一些事情，包括爬樓梯、在走路或徒步旅行時穿上負重背心。

These are like medicine ball throws, kettlebell swings, and box step-ups.

這些動作包括投擲藥球、壺鈴擺動和箱式上步。

Try incorporating these things two times per week for roughly 20 to 30 minutes.

嘗試每週進行兩次這些活動，每次大約 20 至 30 分鐘。

Now, if you're a Then slowly build up the frequency and the weights and the reps.

現在，如果你是一名運動員，那麼就慢慢增加訓練頻率、重量和次數。

That is the progressive overload you want to see to increase your bone strength.

這就是你想要看到的漸進式超負荷，以增強骨骼強度。

Now, if you're older or at risk for osteoporosis, begin with bodyweight exercises and then work into the more sophisticated movements and weights with a trainer.

現在，如果你年紀較大或有骨質疏鬆症的風險，可以先從負重練習開始，然後在教練的指導下練習更復雜的動作和重量。

A substantial amount of your bone remodeling happens when you're sleeping.

大量的骨骼重塑發生在睡眠時。

Studies have shown that those who are chronically sleep deprived have lower bone mineral density.

研究表明，長期睡眠不足的人骨質密度較低。

During deep sleep, your body releases growth hormone, which supports many tissue repair processes and bone health.

在深度睡眠期間，身體會釋放生長激素，這種激素有助於許多組織修復過程和骨骼健康。

Now, stress, on the other hand, is good when you're doing exercise related stress, but stress in life, in your mind, that's a different story.

另一方面，當你承受與運動相關的壓力時，壓力是好的，但生活中的壓力、思想中的壓力，那就另當別論了。

Long-term stress will raise your cortisol.

It does things like reduces calcium absorption in the gut.

它的作用包括減少腸道對鈣的吸收。

Now, over time, this can lead to bone health loss if not countered with nutrition, exercise, and proper sleep.

如果不注意營養、鍛鍊和適當的睡眠，隨著時間的推移，就會導致骨骼健康受損。

Positively, you can also use blueprint rhodiola and ashwagandha to stabilize mood.

積極的方面是，您還可以使用藍景天和灰樹葉來穩定情緒。

Now, if you see the pattern here in all these videos, it's the same things.

現在，如果你看到所有這些視頻的模式，都是一樣的。

Exercise every single day, even if it's a 20 to 30 minute brisk walk.

每天鍛鍊，哪怕是 20 到 30 分鐘的快步走。

These things help hormones, bone strength, lower your speed of aging, all the above.

這些東西有助於荷爾蒙分泌、骨骼強度、降低衰老速度，等等。

But what you see here is these markers like bone health read out whole body health.

但你在這裡看到的是這些指標，比如骨骼健康，可以讀出整個身體的健康狀況。

So, the goal is to have life systems that take care of your entire body.

是以，我們的目標是擁有照顧全身的生命系統。

Hey, Scott, now that we've talked about bones, can we talk about boners?

嘿，斯科特，既然我們已經談到了骨頭，我們能談談勃起嗎？

You guys to learn more, check out my OnlyFans.

想了解更多資訊，請訪問我的 OnlyFans。