两个运动科学专业出身又钟情运动的中年人。 在这讲点和运动相关的事儿。 有科学，有实证；有经验，有大佬；有插科打诨，也有故弄玄虚。 岁月如斯，已不是以武犯禁的年代，还是讲点武德吧。
大猫：北京体育大学运动医学硕士，美国国家体能协会认证体能训练专家/私人教练（NSCA-CSCS/CPT），12年跑龄，力量型跑者，全马PB333，多次百公里和超马完赛 侯珏：首都医科大学康复治疗技术学士，香港理工大学运动物理治疗硕士，全马pb241，半马116，北京医师跑团成员，阿迪达斯签约精英运动员
Podcast Overview
两个运动科学专业出身又钟情运动的中年人。 在这讲点和运动相关的事儿。 有科学，有实证；有经验，有大佬；有插科打诨，也有故弄玄虚。 岁月如斯，已不是以武犯禁的年代，还是讲点武德吧。 大猫：北京体育大学运动医学硕士，美国国家体能协会认证体能训练专家/私人教练（NSCA-CSCS/CPT），12年跑龄，力量型跑者，全马PB333，多次百公里和超马完赛 侯珏：首都医科大学康复治疗技术学士，香港理工大学运动物理治疗硕士，全马pb241，半马116，北京医师跑团成员，阿迪达斯签约精英运动员
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Publishing Since
3/29/2024
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Recent Episodes
May 31, 2026
063 越爱运动的人，脑子越灵光？运动是如何改变大脑的
<p>运动不只能强身塑形，居然还能改造大脑、提升脑力！今天来聊一聊运动如何改变大脑，什么样的运动对大脑功能的改善更有效。</p><p>欢迎大家加入听友群，可以添加小助理微信：<strong>daxiongnizaiganma</strong>，小助理会将您拉进听友群中</p><p>01:27 运动控制和运动层级</p><p>06:06 不同大脑功能的发育阶段和时间窗口</p><p>11:11 不同运动的复杂程度</p><p>17:34 成年之后，运动对大脑功能的提升作用</p><p>22:26 运动对大脑工作效率的改善，和对BDNF（脑源性神经营养因子）的刺激作用</p><p>36:24 对于长期运动的选择建议</p><p>41:52 不同运动形式和运动时长的选择建议</p><figure><img src="https://image.xyzcdn.net/Fn3Qb2sjxvErJWos-91xLdsYphr8.png"></figure><p>参考文献</p><p>[1] BOLDRINI M, FULMORE C A, TARTT A N, et al. Human hippocampal neurogenesis persists throughout aging[J]. Cell Stem Cell, 2018, 22(4): 589-599.e5. DOI: 10.1016/j.stem.2018.03.015</p><p>[2] TERREROS-RONCAL J, MORENO-JIMENEZ E P, FLOR-GARCIA M, et al. Impact of neurodegenerative diseases on human adult hippocampal neurogenesis[J]. Science, 2021, 374(6571): 1106-1113. DOI: 10.1126/science.abl5163</p><p>[3] BULL F C, AL-ANSARI S S, BIDDLE S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour[J]. British Journal of Sports Medicine, 2020, 54(24): 1451-1462. DOI: 10.1136/bjsports-2020-102955</p><p>[4] ALTMAN J, DAS G D. Autoradiographic and histological evidence of postnatal hippocampal neurogenesis in rats[J]. The Journal of Comparative Neurology, 1965, 124(3): 319-335. DOI: 10.1002/cne.901240303</p><p>[5] ERIKSSON P S, PERFILIEVA E, BJORK-ERIKSSON T, et al. Neurogenesis in the adult human hippocampus[J]. Nature Medicine, 1998, 4(11): 1313-1317. DOI: 10.1038/3305</p><p>[6] SORRELLS S F, PAREDES M F, CEBRIAN-SILLA A, et al. Human hippocampal neurogenesis drops sharply in children to undetectable levels in adults[J]. Nature, 2018, 555(7696): 377-381. DOI: 10.1038/nature25975</p><p>[7] PEDERSEN B K, STEENSBERG A, FISCHER C, et al. Searching for the exercise factor: is IL-6 a candidate?[J]. Journal of Muscle Research and Cell Motility, 2003, 24(2-3): 113-119. DOI: 10.1023/a:1026070911202</p><p>[8] EGAN M F, KOJIMA M, CALLICOTT J H, et al. The BDNF val66met polymorphism affects activity-dependent secretion of BDNF and human memory and hippocampal function[J]. Cell, 2003, 112(2): 257-269. DOI: 10.1016/s0092-8674(03)00035-7</p><p>[9] CARRO E, NUNEZ A, BUSIGUINA S, et al. Circulating insulin-like growth factor I mediates effects of exercise on the brain[J]. The Journal of Neuroscience, 2000, 20(8): 2926-2933. DOI: 10.1523/JNEUROSCI.20-08-02926.2000</p><p>[10] FABEL K, TAM B, KAUFER D, et al. VEGF is necessary for exercise-induced adult hippocampal neurogenesis[J]. European Journal of Neuroscience, 2003, 18(10): 2803-2812. DOI: 10.1111/j.1460-9568.2003.03041.x</p><p>[11] SLEIMAN S F, HENRY J, AL-HADDAD R, et al. Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body beta-hydroxybutyrate[J]. eLife, 2016, 5: e15092. DOI: 10.7554/eLife.15092</p><p>[12] POLACCHINI A, METELLI G, FRANCAVILLA R, et al. A method for reproducible measurements of serum BDNF: comparison of the performance of six commercial assays[J]. Scientific Reports, 2015, 5: 17989. DOI: 10.1038/srep17989</p><p>[13] MOON H Y, BECKE A, BERRON D, et al. Running-induced systemic cathepsin B secretion is associated with memory function[J]. Cell Metabolism, 2016, 24(2): 332-340. DOI: 10.1016/j.cmet.2016.05.025</p><p>[14] WRANN C D, WHITE J P, SALOGIANNNIS J, et al. Exercise induces hippocampal BDNF through a PGC-1α/FNDC5 pathway[J]. Cell Metabolism, 2013, 18(5): 649-659. DOI: 10.1016/j.cmet.2013.09.008</p><p>[15] LOURENCO M V, FROZZA R L, DE FREITAS G B, et al. Exercise-linked FNDC5/irisin rescues synaptic plasticity and memory defects in Alzheimer's models[J]. Nature Medicine, 2019, 25(1): 165-175. DOI: 10.1038/s41591-018-0275-4</p><p>[16] MIKKELSEN K, STOJANOVSKA L, POLENAKOVIC M, et al. Exercise and mental health[J]. Maturitas, 2017, 106: 48-56. DOI: 10.1016/j.maturitas.2017.09.003</p><p>[17] CHANG Y K, LABBAN J D, GAPIN J I, et al. The effects of acute exercise on cognitive performance: a meta-analysis[J]. Brain Research, 2012, 1453: 87-101. DOI: 10.1016/j.brainres.2012.02.068</p><p>[18] MULLER P, REHFELD K, SCHMICKER M, et al. Evolution of neuroplasticity in response to physical activity in old age: the case for dancing[J]. Frontiers in Aging Neuroscience, 2017, 9: 56. DOI: 10.3389/fnagi.2017.00056</p><p>[19] RAICHLEN D A, FOSTER A D, GERDEMAN G L, et al. Wired to run: exercise-induced endocannabinoid signaling in humans and cursorial mammals with implications for the runner's high[J]. The Journal of Experimental Biology, 2012, 215(Pt 8): 1331-1336. DOI: 10.1242/jeb.063677</p><p>[20] ERICKSON K I, VOSS M W, PRAKASH R S, et al. Exercise training increases size of hippocampus and improves memory[J]. Proceedings of the National Academy of Sciences of the United States of America, 2011, 108(7): 3017-3022. DOI: 10.1073/pnas.1015950108</p><p>[21] DOMINGOS C, PEGO J M, SANTOS N C. Effects of physical activity on brain function and structure in older adults: A systematic review[J]. Behavioural Brain Research, 2021, 402: 113061. DOI: 10.1016/j.bbr.2020.113061</p><p>[22] LIU-AMBROSE T, NAGAMATSU L S, GRAF P, et al. Resistance training and executive functions: a 12-month randomized controlled trial[J]. Archives of Internal Medicine, 2010, 170(2): 170-178. DOI: 10.1001/archinternmed.2009.494</p><p>[23] TSUKAMOTO H, SUGA T, TAKENAKA S, et al. Greater impact of acute high-intensity interval exercise on post-exercise executive function compared to moderate-intensity continuous exercise[J]. Physiology & Behavior, 2016, 155: 224-230. DOI: 10.1016/j.physbeh.2015.12.021</p><p>[24] COETSEE C, TERBLANCHE E. The effect of three different exercise training modalities on cognitive and physical function in a healthy older population[J]. European Review of Aging and Physical Activity, 2017, 14: 13. DOI: 10.1186/s11556-017-0183-5</p><p><br>[25] COLCOMBE S, KRAMER A F. Fitness effects on the cognitive function of older adults: a meta-analytic study[J]. Psychological Science, 2003, 14(2): 125-130. DOI: 10.1111/1467-9280.t01-1-01430</p><p>[26] ERICKSON K I, HILLMAN C, STILLMAN C M, et al. Physical activity, cognition, and brain outcomes: a review of the 2018 Physical Activity Guidelines[J]. Medicine and Science in Sports and Exercise, 2019, 51(6): 1242-1251. DOI: 10.1249/MSS.0000000000001936</p><br><a href="https://oia.xiaoyuzhoufm.com/player/6a1c2bbcac7bdb080c33a69e?openTranscript=true&utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PXJzcyZtdD04&autoOpen=false">在小宇宙查看该单集文稿</a>
May 18, 2026
062 一抬腿大胯就“咣咣响”，这事严重吗？——聊聊弹响髋
<p>感谢健康调味松鲜鲜对本期节目的支持。</p><p>松鲜鲜，是一家2020年创立的健康调味品牌，全线产品生产过程不额外添加化学提鲜剂、不添加白砂糖和多余添加剂，坚持减钠、控糖、成分自然的健康理念。品类主要涵盖松茸调味料、酱油、蚝油、复合调味汁四大类，为中国家庭提供健康且好吃的减钠调味解决方案。</p><p>【为什么我们想推荐松鲜鲜减钠组合？】点击链接购买：<a target="_blank" rel="noopener noreferrer nofollow" href="https://item.taobao.com/item.htm?id=999997645560&bc_fl_src=tbsms_crm_2212426193013_deliver$2990940983013_0">[点我购买]</a></p><p>• 松鲜鲜松茸调味料：【集减钠增鲜于一身】控制日常总钠摄入！鲜味来自松茸、10种果蔬和自然发酵食材，适合有减钠需求的家庭。</p><p>• 松鲜鲜减钠一品鲜酱油：【真减钠不减鲜】松鲜鲜不是靠兑水来减钠，通过电渗析技术过滤钠离子，比普通酱油钠含量更低，同时不额外添加化学提鲜剂还能保留酱香和醇厚的滋味，不论蘸食、红烧、蒸菜怎么做都健康好吃。</p><figure><img src="https://image.xyzcdn.net/Fu3T9M14YMEbACBJeaMWoGrDPOLR.png"></figure><figure><img></figure><figure><img src="https://image.xyzcdn.net/FoOMVvhOsaSguhQXVqkJHD5GrEyD.png"></figure><p>很多人运动时髋部 “啪” 一声响，跳舞、骑车、瑜伽、跑步更常见。但并非所有弹响都会导致后续的问题，要区分弹响的位置、触发机制、类型等等；不做任何区分就说“弹响”一定有问题，是在制造焦虑。</p><p><a class="timestamp">01:57</a> 出现什么样的症状叫弹响髋</p><p><a class="timestamp">03:15</a> 这个现象很常见吗？</p><p><a class="timestamp">06:45</a> 三种类型的弹响髋</p><p><a class="timestamp">14:14</a> 一分钟自测自己是哪种弹响髋</p><p><a class="timestamp">18:48</a> 好好的一个人，怎么就开始有弹响髋了</p><p><a class="timestamp">23:14</a> 髂腰肌在什么位置，有什么功能？如何放松它？</p><p><a class="timestamp">30:39</a> 除了舞者之外，还有哪些人容易出现</p><p><a class="timestamp">37:14</a> 出现弹响髋之后，自己可以做些什么</p><img src="https://image.xyzcdn.net/Fk2CYMzhf8jIiR6iGou7TUuMl8sC.png" alt=""><p>参考文献</p><p>[1] Juker D, McGill S, Kropf P. Quantitative intramuscular myoelectric activity of lumbar portions of psoas and the abdominal wall during cycling[J]. Journal of Applied Biomechanics, 1998, <a class="timestamp">14:42</a>8-438.</p><p>[2] Allen W C, Cope R. Coxa saltans: the snapping hip revisited[J]. Journal of the American Academy of Orthopaedic Surgeons, 1995, 3(5):303-308.</p><p>[3] Cramer H, Krucoff C, Dobos G. Adverse events associated with yoga: a systematic review of published case reports and case series[J]. PLOS ONE, 2013, 8(10):e75515.</p><p>[4] Little T L, Mansoor J. Low back pain associated with internal snapping hip syndrome in a competitive cyclist[J]. British Journal of Sports Medicine, 2008, 42(4):308-309.</p><p>[5] Nolton E C, Ambegaonkar J P. Recognizing and managing snapping hip syndrome in dancers[J]. Medical Problems of Performing Artists, 2018, 33(4):286-291.</p><p>[6] Sajko S, Stuber K. Psoas Major: a case report and review of its anatomy, biomechanics, and clinical implications[J]. Journal of the Canadian Chiropractic Association, 2009, 53(4):311-318.</p><p>[7] Clancy W G. Runners’ injuries Part two. Evaluation and treatment of specific injuries[J]. The American Journal of Sports Medicine, 1980, 8(4):287-289.</p><p>[8] Byrd J W T. Snapping hip[J]. Operative Techniques in Sports Medicine, 2005, 13(1):46-54.</p><p>[9] Walker P, Ellis E, Scofield J, et al. Snapping hip syndrome: a comprehensive update[J]. Orthopedic Reviews, 2021, 13(1):25088.</p>
April 26, 2026
061 眼部防晒比脸更重要，但90% 的人都做错了！
<p>随着夏天的临近，越来越多的人开始注意皮肤防晒。其实眼部的防晒更重要，但绝大多数人都没防到点子上</p><p>欢迎大家加入听友群，可以添加小助理微信：<strong>daxiongnizaiganma</strong>，小助理会将您拉进听友群中</p><p>02:24 关于眼部防晒最重要的冷知识</p><p>11:28 紫外线暴露对眼部会造成哪些危害</p><p>29:00 如何做好眼睛的防晒</p><p>42:47 头发也需要防晒，你知道吗？</p><p>51:12 关于头发防晒的冷知识</p><p>参考文献</p><p>1. KABAI P. Androgenic alopecia may have evolved to protect men from prostate cancer by increasing skin exposure to ultraviolet radiation[J]. Medical Hypotheses, 2008, 70(5): 1038-1040.</p><p>2. MCINTOSH S E, GUERCIO B, TABIN G C, et al. Ultraviolet keratitis among mountaineers and outdoor recreationalists[J]. Wilderness & Environmental Medicine, 2011, 22(2): 144-147.</p><p>3. WOLFFSOHN J S, DHALLU S, AUJLA M A, et al. International multi-centre study of potential benefits of ultraviolet radiation protection using contact lenses[J]. Contact Lens and Anterior Eye, 2022, 45: 101593.</p><p>4. LOFGREN S. Solar ultraviolet radiation cataract[J]. Experimental Eye Research, 2016. DOI:10.1016/j.exer.2016.05.026.</p><p>5. DRAELOS Z D. Sunscreens and hair photoprotection[J]. Dermatologic Clinics, 2006, 24(1): 81-84.</p><p>6. YAM J C S, KWOK A K H. Ultraviolet light and ocular diseases [J]. International Ophthalmology, 2014, 34 (2): 383-400.</p><p>7. 赵殊艺，崔金鹏，刘晓晨。日光辐射与翼状胬肉发生的相关性研究进展 [J]. 国际眼科杂志，2025, 25 (11): 1802-1807.</p><p>8. 董彦平，王玉瑾，王洁敏，等。甘南少数民族地区翼状胬肉患病率及影响因素调查研究 [J]. 安徽医药，2024, 28 (3): 568-571.</p><p>9. 梁孟彦，霍瑞强。翼状胬肉流行病学调查研究 —— 基于陕西地区 50 岁以上人群分析 [J]. 鄂州大学学报，2025, 32 (4): 103-106.</p><p>10. Schmidt-Pokrzywniak A, Jöckel KH, Bornfeld N, Sauerwein W, Stang A. Positive interaction between light iris color and ultraviolet radiation in relation to the risk of uveal melanoma: a case-control study. Ophthalmology. 2009 Feb;116(2):340-8. doi: 10.1016/j.ophtha.2008.09.040. Epub 2008 Dec 16. PMID: 19091418.</p><p>11. ABLON G. Nutraceuticals for hair loss[J]. Dermatologic Clinics, 2021, 39(3): 417-427.</p><p>12. CALLAGHAN M J, JARVIS C. Evaluation of elite British cyclists: the role of the squad medical[J]. British Journal of Sports Medicine, 1996, 30(4): 349-353.</p><p>13. KIMLIN M G, MARTINEZ N, GREEN A C, et al. Anatomical distribution of solar ultraviolet exposures among cyclists[J]. Journal of Photochemistry and Photobiology B: Biology, 2006, 85(1): 23-27.</p><p>14. MARRO M, MOCCOZET L, VERNEZ D. Assessing human eye exposure to UV light: A narrative review[J]. Frontiers in Public Health, 2022, 10: 900979.</p><p>15. BEHAR-COHEN F, BAILLET G, DE AYGUAVIVES T, et al. Ultraviolet damage to the eye revisited: eye-sun protection factor (E-SPF®), a new ultraviolet protection label for eyewear[J]. Clinical Ophthalmology, 2014, 8: 87-104.</p>
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