Name: 五天重塑你的身體（零飲食） (Reset Your Body in 5 Days (With Zero Food))
Uploaded: 2025-08-18T03:45:17.000Z
Duration: 15 min 49 s

Fasting, hands down, is the most powerful thing you can do for your health.

禁食是對健康最有幫助的事情。

第二類條件句型

If you ate no food for five days, would you starve to death?

如果你五天不吃東西，你會餓死嗎？

We're going to talk about exactly what happens on day one, two, three, four, and five.

我們將討論第一天、第二天、第三天、第四天和第五天到底會發生什麼。

Doesn't health come from nourishing the body?

健康難道不是來自於對身體的滋養嗎？

The real problem is that you're so used to eating, it's hard to give that up.

真正的問題是，你已經習慣了吃，很難放棄。

What we're doing when we're fasting is we're basically mimicking how our bodies were evolved genetically.

我們在禁食時所做的，基本上是在模仿我們身體的基因進化過程。

If you just think about the Stone Age time, did we eat three meals a day plus two snacks?

想想石器時代，我們一天吃三頓飯，外加兩頓點心嗎？

我們真的可以全天候訂購必勝客嗎？

We did not eat very frequently back in the day.

Now our genes are so confused on what's going on, especially if those calories are junk foods.

現在，我們的基因已經搞不清楚發生了什麼，尤其是如果這些卡路里是垃圾食品的話。

When you start this program and you stop eating, your brain's going to get smarter.

當你開始這項計劃並停止進食時，你的大腦會變得更聰明。

Every single cell in your body is going to be very, very resilient.

你身體裡的每一個細胞都會非常、非常頑強。

You are going to lose something called glycogen.

你會失去一種叫做糖原的東西。

Glycogen is a series of glucose molecules connected together on a chain.

糖原是一系列連接在一起的葡萄糖分子鏈。

With each glucose, you have three waters.

So if you actually look at what glycogen is, it's like this fluid-filled sack of sugar.

是以，如果你真正瞭解糖原，它就像一袋充滿液體的糖。

That is going to be tapped into and gone within the first day.

這些都會在第一天內被挖掘並消失。

When you get rid of that, you get rid of a lot of water weight.

當你擺脫了這一點，你就擺脫了大量的水重量。

Some people lose between one and even three pounds the first day.

有些人第一天就能減掉一磅甚至三磅。

And some people need to lose that because they're just retaining way too much fluid as well.

有些人需要減掉這些，因為他們體內的液體也太多了。

You're also going to be lowering this hormone called insulin, which is the control switch to whether you burn fat or you burn sugar.

你還會降低一種叫做胰島素的激素，它是控制你燃燒脂肪還是燃燒糖分的開關。

If insulin is low, you're going to be able to tap into your own fat.

如果胰島素較低，你就能利用自身的脂肪。

I'm talking about when you're fasting, you're no longer eating food, but you're eating something else, your fat.

我說的是當你禁食時，你不再吃食物，而是吃別的東西，你的脂肪。

This is why your appetite completely goes away.

這就是為什麼你的食慾會完全消失。

You have no desire to eat because you are eating.

你沒有進食的慾望，因為你正在進食。

You're eating one of the most biologically amazing foods that was ever created, and that is fat.

你吃的是有史以來最神奇的生物食物之一，那就是脂肪。

Also, when you digest your fat, you don't need to actually use or tax your digestive system.

此外，當你消化脂肪時，你並不需要真正使用或消耗你的消化系統。

You can just go right from your fat to your liver and use it as fuel.

脂肪可以直接進入肝臟，用作燃料。

Because the body is sensing, okay, no food coming in, it's going to start turning off the switches to any type of growth, and it's going to start turning on the repair mechanisms in the body.

因為身體感覺到 "好了，沒有食物進來了"，它將開始關閉任何類型的生長開關，並開始開啟體內的修復機制。

I highly recommend you take sea salt, potassium, magnesium, calcium.

我強烈建議你服用海鹽、鉀、鎂和鈣。

Trace minerals are probably going to be important as well, and also some B vitamins, simply because a lot of these nutrients are not necessarily stored in the body for a long period of time.

微量元素可能也很重要，還有一些 B 族維生素，因為這些營養素不一定能在體內長期儲存。

If you're going into this and you haven't stored up a reserve and you become deficient, you can feel some side effects like fatigue or muscle cramps or lightheadedness.

如果你沒有儲備足夠的能量，而又缺乏這種能量，你就會感覺到一些副作用，比如疲勞、肌肉痙攣或頭暈。

If you actually take these nutrients, like I tell you, you won't have any problem at all.

如果你真的像我說的那樣服用這些營養素，就不會有任何問題。

I drink a lot of tea, but there's not a lot of calories in tea, so you can do tea, do a little coffee in the morning if you want.

我經常喝茶，但茶的熱量並不高，所以你可以喝茶，如果願意，早上還可以喝一點咖啡。

Just don't put any cream and definitely sugar in there or any type of artificial anything.

只是不要放奶油，也不要放糖或任何人工添加物。

You can even do water with a little lemon.

I wouldn't add apple cider vinegar because it's more acidic, and you might already have a lot of acid being concentrated and generated, so that might not be a good idea.

我不會添加蘋果醋，因為它的酸性更強，而你可能已經有很多酸被濃縮併產生了，所以這可能不是一個好主意。

A couple things that I like to do to add to doing a prolonged fast is I try to get a good amount of sun and then also long walks in nature, heat therapy, whether it's a sauna, a jacuzzi, or a hot bath, or I might alternate to a cold bath or a cold shower as well.

在長期禁食的同時，我還喜歡做幾件事，那就是儘量多晒太陽，然後在大自然中漫步，進行熱療，無論是三溫暖、按摩浴缸還是熱水澡，或者我也會交替使用冷水浴或冷水淋浴。

High-intensity interval training, not a lot.

In this five-day fast, I might do one and make it really intense because now we're adding a couple different amazing stresses to enhance this effect.

在這五天的禁食中，我可能會做一次，並讓它變得非常強烈，因為現在我們增加了幾種不同的驚人壓力來增強這種效果。

I do take some other specific supplements.

我還服用了其他一些特定的補充劑。

Not a problem because there's not a lot of calories in there unless you're doing some type of collagen, which I don't recommend you do that during this fast, but the bone broth is a better thing to do if you run into any challenge.

問題不大，因為裡面的熱量並不高，除非你服用某種膠原蛋白，我不建議你在禁食期間服用，但如果你遇到任何挑戰，骨頭湯是更好的選擇。

Day two is where we start to really get into ketosis.

第二天，我們開始真正進入酮病狀態。

Ketosis is fat burning that you can use as fuel, and ketosis has many, many benefits.

酮病是脂肪燃燒，你可以用它作為燃料，酮病有很多很多好處。

Oh my gosh, your focus, concentration, the ability to learn.

天哪，你的專注力、集中力和學習能力。

Ketones are actually considered like a natural antidepressant.

酮實際上被認為是一種天然抗抑鬱劑。

At day two, we're getting more ketosis, you're going to be less hungry, and we're starting this amazing thing here, which I'm going to explain right now, called autophagy.

到了第二天，我們會有更多的酮體，你會不那麼餓，而且我們會開始做一件神奇的事情，我現在就來解釋一下，叫做自噬。

Your body takes all the junk that it doesn't need, and it recycles it for fuel and new body tissue that it needs, so the body's very efficient.

你的身體會吸收所有不需要的垃圾，並將其回收利用，以獲得所需的燃料和新的身體組織，是以身體是非常高效的。

If you're going to stop eating, it's going to take these resources that you'll never need.

如果你要停止進食，就會佔用這些你永遠用不上的資源。

They're just there, and they're just clogging everything up, and it's going to clean those out.

它們就在那裡，堵塞了一切，它要把這些東西清理掉。

These little tiny recycling factories right here, it's called the lysosome, and that factory allows you to take all the different damaged protein, and it breaks it down, and then it spits out on the other side, new raw material to make new cells, and that's called autophagy.

這些微小的回收工廠就在這裡，它被稱為溶酶體，該工廠允許你吸收所有不同的受損蛋白質，並將其分解，然後從另一側吐出，成為製造新細胞的新原料，這就是所謂的自噬。

This is why when you start doing fasting, it's kind of an anti-aging tool that you can use to actually get younger.

這就是為什麼當你開始斷食時，它是一種抗衰老的工具，你可以用它來真正地變年輕。

第三天，你現在處於更深的酮病狀態。

現在你的大腦真的非常非常開心。

Your body's fuel right now is primarily ketones.

你身體現在的燃料主要是酮體。

Now, some people might tell you, oh, ketones are a backup fuel if you run out of glucose.

現在，有些人可能會告訴你，酮體是葡萄糖耗盡時的備用燃料。

Ketones are the primary fuel, and this is why if someone has been damaged by eating too much refined sugar, ketones can come in there and actually help heal them.

酮體是主要的燃料，這就是為什麼如果有人因為吃了太多的精製糖而受到傷害，酮體就能進入體內並幫助他們痊癒。

But in day three, we're getting this deeper ketosis.

但到了第三天，我們的酮病就會加深。

You're going to feel kind of euphoric, kind of like really kind of happy and good, and that's because you're stimulating this thing called BDNF, brain-derived neurotrophic factor.

你會感覺很興奮，就像真的很開心、很好，這是因為你刺激了一種叫做 BDNF 的東西，腦源性神經營養因子。

它有助於支持製造新的腦細胞。

It helps increase the capacity for learning and more cognitive power.

它有助於提高學習能力和認知能力。

When I'm on a day three fast, and I'm doing these videos, like I have very little editing.

當我在第三天禁食時，我在做這些視頻，就像我很少剪輯一樣。

I mean, it's just like, I'm just right there all the time, bam, bam, bam, bam, until I eat, and then it kind of clogs everything up in my thought pattern.

我的意思是，我就像一直在那裡，咣噹、咣噹、咣噹、咣噹，直到我吃東西，然後它就堵塞了我的思維模式。

Then we have something called deep autophagy.

然後，我們還有一種叫做深度自噬的東西。

I just want to explain this one more time because autophagy is the recycling of old damaged parts, but it's actually more than that.

我只想再解釋一遍，因為自噬是對舊的受損部件的回收，但它實際上不止於此。

Mitochondria, the little energy factors of your cell.

線粒體是細胞中的小能量因子。

Most chronic disease comes from damage with your mitochondria.

大多數慢性疾病都是線粒體受損造成的。

One of the types of autophagy is recycling damaged mitochondria.

自噬的其中一種類型是回收受損線粒體。

所以，就在這裡，這是一個加分點。

Secondly, if you have any type of chronic illness, let's say it runs in your family, or maybe you have something brewing in the oven because it takes 15 to 20 years for some of these chronic diseases to manifest, guess what?

其次，如果你有任何類型的慢性病，比方說，你的家族有這種病，或者你的烤箱裡正在醞釀一些東西，因為有些慢性病需要 15 到 20 年才能顯現出來，你猜怎麼著？

Autophagy is going to start cleaning that up.

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五天重塑你的身體（零飲食） (Reset Your Body in 5 Days (With Zero Food))

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