一起听，一起想。每周两期，持续整理 50+ 权威健康播客中的观点，提炼成简短、可参考的分享。
Podcast Overview
一起听，一起想。每周两期，持续整理 50+ 权威健康播客中的观点，提炼成简短、可参考的分享。
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🇨🇳
Publishing Since
1/17/2026
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Recent Episodes
June 20, 2026
Longevity Digest #67：睡得更深、练得更强、追踪关键指标、打造韧性人生
<p>通过在摄入碳水化合物之前优先补充蛋白质，并策略性地采用“蛋白质保留改良断食（Protein-Sparing Modified Fast）”，你可以减少血糖剧烈波动、加速脂肪燃烧，同时保留对长期代谢健康至关重要的肌肉质量。规律而适度的阳光照射则是一种强大的生物信号，有助于调节食欲、血压、昼夜节律以及整体代谢功能。与此同时，渐进式力量训练是抵御年龄相关肌肉流失、虚弱和骨密度下降最有效的方法之一。最后，通过认知洗牌（Cognitive Shuffling）等助眠技巧改善心理恢复能力，并将注意力集中在自己能够掌控的“影响圈”内，可以降低慢性压力、增强心理韧性，并维持健康长寿者常见的认知活力。</p><p>→ 😴🧠 <strong>Matthew Walker 博士：</strong> 失眠往往并非睡眠驱动力不足，而是长期处于大脑和神经系统过度警觉的状态。减少睡前精神刺激、避免对咖啡因敏感的诱因，并尝试认知洗牌等技巧，或有助于平静思绪并改善睡眠质量。</p><p>→ 💊⏳ <strong>Nir Barzilai 博士：</strong> 针对衰老生物学本身进行干预，可能同时延缓多种与年龄相关疾病的发生。结合循证疗法、定期健康监测、运动以及代谢优化，有望延长健康寿命（Healthspan）。</p><p>→ ☀️🧴 <strong>Michael Christopher 博士：</strong> 皮肤健康是健康衰老的重要组成部分。定期皮肤科检查、及早发现黑色素瘤、做好防晒以及采用循证的皮肤护理方案，可能有助于降低皮肤癌风险并维持皮肤活力。</p><p>We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.</p><ol><li>Jun-16, Maria Emmerich, 639. The Keto, GLP-1 & Fasting Mistakes..., Thyroid Fixer</li><li>Jun-16, Ryan Woodbury, 755: What If Your Body Isn't Broken..., Energized</li><li>Jun-16, Ben Barbic, What If The Pain Is Actually The Fuel?, Health Longevity</li><li>Jun-16, Dr. Mohit Khera, What Your ED Is Really Telling You..., Dr. Gabrielle Lyon</li><li>Jun-16, Dr. Michael Christopher, The Skin Mistakes That Age You Fast..., Human Upgrade</li><li>Jun-16, Dr Florence Comite, The 5 Most Important Biomarkers That..., Feel Better Live More</li><li>Jun-16, Sebastian Mallaby, #870: Sebastian Mallaby — Lessons from..., Tim Ferriss</li><li>Jun-16, Dr. Robin Rose, #447: Gut AWAKENING: The Silent..., Longevity w/ Nathalie</li><li>Jun-15, Donald Hoffman, Evolution Designed Your Senses to Hide..., School of Greatness</li><li>Jun-15, Dr. Christina Prevett, New Research on Muscle, Pregnancy..., Optimal Protein</li><li>Jun-15, #396 Breast Cancer Screening: Understanding..., Peter Attia Drive</li><li>Jun-15, Danielle Drori, The Truth About Health Insurance From..., Dr. Tyna</li><li>Jun-15, Nir Barzilai, The Drugs That Could Slow Aging Are..., Longevity.Tech</li><li>Jun-15, Dr. Alexis Cowan, How Sunlight Supports Weight Loss..., Model Health Show</li><li>Jun-15, Rachel Entrekin, Rachel Entrekin Runs On Joy: How She..., Rich Roll</li><li>Jun-15, Could Mold Be Making You Sick? Symptoms..., Dr. Hyman</li><li>Jun-15, Andy Stumpf, The Mental Frame & Specific Daily..., Huberman Lab</li><li>Jun-15, Why Some People Burn More Calories..., Metabolic Classroom</li><li>Jun-15, Healthy Revisit: Is Protein Nature's..., Well Beyond 40</li><li>Jun-15, Amir Levine, What Attachment Style Are You? How To..., 10% Happier</li><li>Jun-15, Dr. Ramani, If You're Thinking About Going No..., On Purpose</li><li>Jun-15, The Simple Habit That Can Boost Your..., Kwik Brain</li><li>Jun-15, Natalie Jill, More Cardio, Less Food, Still Gaining..., BETTER!</li><li>Jun-15, #140 - Tired but Wired, Matt Walker</li></ol>
June 15, 2026
Longevity Digest #66：蛋白质、NAD+ 支持、萝卜硫素与呼吸训练 - 打造细胞韧性
<p>通过优先关注代谢健康和细胞健康 - 例如在一天的第一餐摄入30至50克蛋白质以增强代谢韧性，以及将NMN与肌酸（Creatine）搭配使用以支持细胞能量、耐力和DNA修复 - 你能够更有效地稳定全天能量水平，并抵御与年龄相关的功能衰退。</p><p>同时，通过一些有针对性的健康习惯，例如在进行高强度脑力工作前补充250毫克维生素C与NAC（N-乙酰半胱氨酸），或服用稳定型萝卜硫素（Sulforaphane）来促进细胞排毒，你可以快速提升专注力、减轻脑雾，并降低全身性炎症水平。</p><p>最后，将横膈膜呼吸（Diaphragmatic Breathing）以及“Seeds and Weeds（种子与杂草）”决策框架融入日常生活，有助于调节神经系统，主动降低长期心理压力，而这种慢性压力正是加速生物衰老的重要因素之一。</p><p>这套方法将营养、细胞优化、认知表现与压力管理结合在一起，为实现更持久的活力、更敏锐的思维以及更健康的长寿人生提供了一条清晰而实用的路径。</p><p>→ 🧠⚖️ <strong>艾伦·兰格（Dr. Ellen Langer）</strong>：减少过度思考的关键在于接受不确定性；与其执着于找到“最完美的决定”，不如专注于让自己选择的决定变得正确，这或许能够降低压力并提升幸福感。</p><p>→ 🧬⏳ <strong>大卫·辛克莱（Dr. David Sinclair）</strong>：衰老可能更多源于表观遗传信息的丢失，而非不可逆转的机体衰退；维持良好的代谢健康、坚持运动以及持续追踪关键生物标志物，或有助于保护细胞功能并延长健康寿命。</p><p>→ 🚶♂️🧠 <strong>马吉德·福图希（Dr. Majid Fotuhi）</strong>：认知功能下降往往受到许多可改变生活方式因素的影响；每天步行、保证高质量睡眠，以及纠正维生素B12等营养素缺乏，可能有助于维持终身脑健康。</p><p>→ 🥦🛡️ <strong>大卫·罗伯茨（David Roberts）</strong>：稳定型萝卜硫素（Sulforaphane）能够激活强大的细胞防御通路；规律补充可能有助于促进解毒、降低炎症，并增强机体抵御环境压力的能力。</p><p>→ 🌬️🫀 <strong>纳瓦兹·哈比卜（Dr. Navaz Habib）</strong>：通过横膈膜呼吸、哼唱等简单日常练习来增强迷走神经功能，可能有助于提高抗压能力，并促进神经系统的平衡与调节。</p><p>我们每周都会收听大量健康与长寿领域的播客，并从中筛选出最具实践价值的观点 - 这些内容通常同时得到个人经历和临床研究的支持，帮助您快速发现值得深入了解的新方向。</p><p>We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.</p><ol><li>Jun-14, Just 1 Gram Activates Your Deep Focus..., Human Upgrade</li><li>Jun-14, Ashley Winter, Heated Rivalry, Hockey & Better Sex..., You Are Not Broken</li><li>Jun-13, Navaz Habib, The Vagus Nerve's Role in Stress..., Everyday Wellness</li><li>Jun-13, The Midlife Stress Crash: Why You Feel..., Hormone Solution</li><li>Jun-13, David Roberts, Eat 5 Pounds of Broccoli OR Do This..., Boundless Life</li><li>Jun-12, Dr. Gabrielle Lyon, The Truth About Muscle, Protein &..., School of Greatness</li><li>Jun-12, World Cup, Sunscreen, Hair Regrowth..., Human Upgrade</li><li>Jun-12, Melissa Wood, The Simple Question That Makes Every..., On Purpose</li><li>Jun-12, Can Wearables Become Clinical Tools?..., Longevity.Tech</li><li>Jun-12, Dr. Andrew Salzman, The NAD Code: Secrets to Energy,..., LONGEVITY</li><li>Jun-12, The Get Sh*t Done Hormone: Why..., Thyroid Fixer</li><li>Jun-12, Protein Sparing Modified Fasting 101:..., Optimal Protein</li><li>Jun-11, What Happens When You Stop the Pill..., Everyday Wellness</li><li>Jun-11, Sleep Toolkit for Optimizing Sleep &..., Huberman Lab</li><li>Jun-11, Amberly Lago, How to Find Joy When Life Doesn't..., Energized</li><li>Jun-11, Does Creatine Cause Cancer? What the..., Health Longevity Secrets</li><li>Jun-11, Majid Fotuhi, Brain Fog, Memory Loss & Alzheimer's..., Human Upgrade</li><li>Jun-11, The Longevity Revolution Is Here, Lifespan</li><li>Jun-11, Dr. Ellen Langer, How to Stop Overthinking & Enjoy..., Feel Better Live More</li><li>Jun-11, Dr. Noor Ahmadi, The Real Reason You Have Rage, Pain..., Dr. Tyna</li><li>Jun-11, Dr. Pradeep Albert, Can a Frequency Simulate Nicotine..., Boundless Life</li></ol>
June 14, 2026
Longevity Digest #65：从深度睡眠到强健动脉：简单习惯带来的强大生物学影响
<p>→ 🍄🧠 <strong>Will Van Derveer 医生</strong>：在充分准备、专业指导和治疗后整合的支持下，迷幻疗法（Psychedelic Therapy）可能帮助缓解深层创伤、创伤后应激障碍（PTSD）以及难治性抑郁症。</p><p>→ 🩸⏳ <strong>Brad Younggren 医生</strong>：治疗性血浆置换（Therapeutic Plasma Exchange, TPE）通过过滤血液中的有害蛋白和毒素，并用洁净白蛋白替代血浆，可能有助于降低生物年龄和全身炎症负担。</p><p>→ 🥦❤️ <strong>William Li 医生</strong>：通过优化营养、减轻压力以及关注血管健康，支持人体天然防御系统，可能有助于降低疾病风险并促进健康长寿。</p><p><strong>长寿蓝图（The Longevity Blueprint）</strong> 提供了一套实用且有科学依据的方法，帮助延长健康寿命并增强细胞韧性。简单的日常习惯 - 例如提前安排进食时间、晚餐增加膳食纤维摄入，以及将手机移出卧室 - 都有助于改善深度睡眠并促进代谢健康。</p><p>在细胞层面，增加蔬菜摄入、保持高蛋白饮食以及补充透明质酸（Hyaluronic Acid），可能有助于减缓生物学衰老、维持肌肉质量并支持心血管健康。</p><p>该蓝图还强调了一些看似简单却效果显著的实践，例如赤脚训练以增强平衡能力和活动能力，以及每天练习拉贾瑜伽冥想（Rajyoga Meditation）来减轻压力、提升幸福感，并促进长期健康老化。</p><p>We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.</p><ol><li>Jun 10 — Davis Park: Helping Hands & Hard Drives (Century Lives)</li><li>Jun 10 — Dr. Will Van Derveer: Psychedelic Therapy—Benefits, Risks & Who It's For (Dhru Purohit)</li><li>Jun 10 — Jared Fried: The Brutal Truth About Modern Dating (The Genius Life)</li><li>Jun 10 — Brad Younggren: Filtering Out Aging (We're Not Getting Any Younger... Yet)</li><li>Jun 10 — Rowan Jacobsen: Sunlight, Blood Pressure & Hormonal Health (Everyday Wellness)</li><li>Jun 10 — Dr. Rady Rahban: The Truth About Plastic Surgery (Well Beyond 40)</li><li>Jun 10 — Peter Sage: Why You Suffer and How to Stop (School of Greatness)</li><li>Jun 10 — Pascal Auclair: Four Ways the Mind Gets Stuck (10% Happier)</li><li>Jun 10 — Dr. Judith Joseph: Burnout or Something Deeper? (Dr. Hyman Show)</li><li>Jun 10 — Natural Beauty Secrets from Top Plastic Surgeons (Model Health Show)</li><li>Jun 10 — Riz Ahmed: Silencing Your Inner Critic (On Purpose)</li><li>Jun 9 — Dr. Howard Schubiner: Brain's Hidden Role in Chronic Pain (Energized)</li><li>Jun 9 — Jamie Cochran: Staying Calm in a Crisis (Dr. Gabrielle Lyon Show)</li><li>Jun 9 — Dr. Anshul Gupta: A New 3-Step Approach to Hashimoto's (Longevity)</li><li>Jun 9 — Dr. Nicole LePera: The Hidden Cause of Overthinking (Feel Better, Live More)</li><li>Jun 9 — William Li: The Foods That Starve Cancer (Human Upgrade)</li><li>Jun 9 — If I Had 90 Days to Fix My Thyroid (The Thyroid Fixer)</li><li>Jun 9 — Max Levchin: Building Multi-Billion Dollar Companies (Tim Ferriss)</li><li>Jun 9 — Alexey Molchanov: 5 Breathwork Exercises for Stress (WHOOP Podcast)</li><p><br></p></ol>
47 total episodes available
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