来日方长

About 来日方长

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。

Publisher

Wei Zhou

Category

health & fitness

Language

zh

Explicit

No

First episode

17 Jan 2026

Latest episode

14 Nov 2026

Latest episodes

87 episodes in the feed.

1. 

   14 Nov 2026

   Longevity Digest #107：重塑大脑，稳定血糖 - 零成本的晨间健康方案

   本期节目，我们将探索一系列有科学研究支持、无需额外花费的健康策略，通过改善线粒体功能、大脑神经可塑性和代谢健康，帮助我们延缓衰老、保持活力。 首先，了解每天早晨仅需 15 分钟的自然阳光照射，如何可能影响细胞能量代谢与血糖调节。接着，我们将探讨如何将认知训练与简单的 6-3-6 呼吸法相结合，帮助缓解压力、增强神经可塑性，并促进海马体健康 - 海马体是大脑中负责学习与记忆的重要区域。 在饮食和运动方面，我们将讨论为什么选择天然、少加工的完整食物有助于提高代谢效率，以及离心抗阻训练如何改善肌肉功能、促进葡萄糖摄取，从而帮助维持血糖稳定。 最后，我们将探讨 Omega-3 脂肪酸如何支持细胞膜健康，以及如何通过管理长期情绪压力，帮助保护端粒、维持细胞健康，并增强身体的长期抗压能力。 健康长寿并不一定需要昂贵的干预措施。每天坚持一些简单、科学、切实可行的生活习惯，就可能对我们的衰老过程产生深远影响。 We listen to the best health podcasts each week and pull out practical, evidence-based insights—so you don’t have to. 11-10, From PTSD to Purpose: US Army…, WHOOP 11-10, Ethan Mollick, Ethan Mollick on AI: Where Are We…, Ground Truths 11-10, Zora Benhamou, Quick Hits: Biohacking Your Way to…, Hormone Solution 11-10, Luke Storey, Why Your Brain Craves Things That…, Human Upgrade 11-10, Luke Storey, What If “Not Feeling Like Yourself”…, Thyroid Fixer 11-10, Tony Nader, Caring vs. Carrying: The SECRET…, LONGEVITY 11-10, Tamsen Fadal, 789: How to Menopause: The Symptoms…, Energized 11-10, Chloe Melas, Dismissed as Hemorrhoids, Diagnosed…, Gabrielle Lyon 11-10, Charles Piller, Alzheimer's Fraud Exposed, Health Secrets 11-09, Why You Can’t Focus Anymore and How…, Kwik Brain 11-09, Anna Lembke, Overcome Addictions & Obsessions of…, Huberman 11-09, Christin Glorioso, Ryan Smith, Can Biological Age…, LT Unlocked 11-09, Adam Grant, Adam Grant On The Secrets Of Strong…, Rich Roll 11-09, Beth Holloway, BETH HOLLOWAY: The Heartbreaking…, On Purpose 11-09, Mark Manson, The Subtle Art of Not Giving a F*ck…, 10% Happier 11-09, Tiffany Aliche, Money Shame: How I Climbed Out of…, Greatness 11-09, Brooke Scheller, BONUS: Impact of Alcohol and Our…, Everyday Wellness 11-09, Rachel Goldman, No Good or Bad Foods: Why You Can't…, BETTER! 11-09, ‒ AMA #91: Understanding lab…, Peter Attia 11-09, The Cell Membrane Protocol: What to…, Hyman 11-09, Madeline Wood Alexander, MUST LISTEN for Every Woman: Skip…, Optimal Protein 11-09, Why Thinking Makes You Tired, Matt Walker 11-09, Stephanie Estima, The Lie About Women and Muscle the…, Model Health 11-08, 15 Minutes Every Morning Kills…, Human Upgrade 11-08, Marty Klein, Hope Is Not a Strategy — Dr. Marty…, Not Broken 11-07, Stephanie Gambetta, Peptides for Women Over 40: What…, Hormone Solution 11-07, Michael Feldstein, Are Synthetic Fragrances The New…, Boundless 11-07, Majid Fotuhi, Memory Loss and Brain Health in…, Everyday Wellness 11-06, Dariush Mozaffarian, The Hype vs. Data on Saturated Fat…, FoundMyFitness

2. 

   11 Nov 2026

   Longevity Digest #106：10天呼吸噩梦与隐藏在日常生活中的心脏健康警讯

   本期节目探讨了六种有助于改善健康寿命与延缓衰老的实用策略。 呼吸专家 James Nestor 介绍了缓慢而有节律的鼻呼吸方法，即每分钟约 5.5 次呼吸，以促进一氧化氮的产生、改善心率变异性（HRV），并帮助调节血压。 泌尿科医生 Dr. Rena Malik 指出，性功能的变化可能是心血管疾病的早期预警信号，有时甚至比其他明显症状提前数年出现。她同时强调，每周进行至少 150 分钟的运动，有助于改善血管健康。 科学家 Dr. Susanna Søberg 探讨了冷暴露与桑拿浴对代谢健康的潜在益处，包括激活棕色脂肪组织、提高胰岛素敏感性，以及改善身体的代谢调节能力。 肠道微生物研究专家 Professor Tim Spector 建议每周摄入至少 30 种不同的植物性食物，并每天适量食用发酵食品，以增加肠道微生物多样性、促进短链脂肪酸的产生，并帮助调节炎症反应。 神经科学家 Dr. Sarkis Mazmanian 分享了肠道屏障功能与神经退行性疾病之间的新兴研究，重点探讨肠道屏障完整性、α-突触核蛋白（alpha-synuclein）异常病理变化与帕金森病之间的潜在联系。 最后，Dave Asprey 介绍了倾斜睡眠法（Inclined Sleeping），探讨通过适当抬高睡眠时身体的角度，是否能够促进大脑在夜间通过类淋巴系统（Glymphatic System）清除代谢废物。这一方法目前仍属于探索性策略，其对人体脑部废物清除的实际效果尚缺乏充分的临床证据。 这些见解共同揭示了呼吸、血液循环、代谢健康、肠道微生物组与大脑健康之间的密切联系，同时也提醒我们，应当区分已有较充分科学证据支持的健康生活方式与仍处于早期研究阶段的新兴抗衰老方法。 We listen to the best health podcasts each week and pull out practical, evidence-based insights—so you don’t have to. 2026-11-06, Khashayar Farzam, Women Have MORE Testosterone Than..., Optimal Protein 2026-11-06, Brain-Cleaning Beds, Forever..., Human Upgrade 2026-11-06, JJ Virgin Explains Her 7-Food..., Well Beyond 40 2026-11-06, Alessandra Zonari Scheel, 680. Is Your Skincare Making You..., Thyroid Fixer 2026-11-06, Lisbeth Roy, #488: The Hidden TRIGGERS Behind..., Nathalie Niddam 2026-11-06, How to Change Your Life in 90 Days..., Jay Shetty 2026-11-06, Robert Cialdini, The Persuasion Trick That Took Sales..., School of Greatness 2026-11-06, Neil deGrasse Tyson, Neil deGrasse Tyson On: Happiness..., 10% Happier 2026-11-06, James Nestor, BITESIZE | How To Change The Way You..., Feel Better Live More 2026-11-05, Lucky #888 — My Tour of Designing..., Tim Ferriss 2026-11-05, The 3 Biggest GLP1 Mistakes Midlife..., Dr. Tyna 2026-11-05, Yaron Fuchs, The NEW Peptide That Keeps Your Hair..., Boundless Life 2026-11-05, Cedric King, Unpacking The NYC Marathon With..., Rich Roll 2026-11-05, Roman Tsunder, How to Get Really Good at Anything..., Human Upgrade 2026-11-05, Does Retatrutide Cause Muscle Loss?..., Dr. Lyon 2026-11-05, Susanna Søberg, Essentials: Cold & Heat Exposure for..., Huberman Lab 2026-11-05, Ep. 665 Metabolic Health in..., Everyday Wellness 2026-11-05, Mindy Pelz, 788: Embracing Womanhood..., Dr. Mariza 2026-11-04, Sarkis Mazmanian, The Gut-Brain Link That Could Change..., Dr. Hyman 2026-11-04, Rena Malik, 601: How to Have Better Sex, Boost..., Genius Life 2026-11-04, Rena Malik, Your Sex Life Is Trying to Tell You..., Dhru Purohit 2026-11-04, Hal Elrod, The Miracle Morning: How to Change..., Well Beyond 40 2026-11-04, Ask Jay: How Can I Stop Trying to..., Jay Shetty 2026-11-04, Vinh Giang, Public Speaking Is a Skill, Not a..., School of Greatness 2026-11-04, Zachary Spiritos, Ep. 664 POTS, MCAS, and Gut..., Everyday Wellness 2026-11-04, Vinny Ferraro, That Feeling That Something's..., 10% Happier 2026-11-04, Latt Mansor, Metabolic Scientist Reveals the 3..., Model Health 2026-11-04, Professor Tim Spector, How to improve your mood, energy and..., Doctor’s Kitchen 2026-11-04, Alexandra Chen, What Children in War Zones Can Teach..., Feel Better Live More

3. 

   8 Nov 2026

   Longevity Digest #105：为什么你的心率变异性（HRV）始终停留在 20？如何减重 100 磅，同时避免肌肉流失？

   本期播客汇集了专家分享的五项有科学依据、切实可行的健康策略，帮助我们延长健康寿命，实现更健康的长寿。 你将了解到：为什么治疗未被诊断的睡眠呼吸暂停，能够改善心率变异性（HRV）和心血管系统的恢复能力；为什么在使用 GLP-1 类减重药物时，结合充足的蛋白质摄入（每天每公斤体重 1.0–1.2 克）和抗阻力量训练，有助于在快速减重过程中保留肌肉，避免肌肉大量流失；以及为什么先进的**冠状动脉 CT 血管造影（CCTA）**能够发现传统冠状动脉钙化积分（CAC）检查可能遗漏的非钙化动脉斑块。 此外，本期还探讨了尿石素 A（Urolithin A）与线粒体更新这一新兴研究领域，包括它在促进线粒体质量控制、改善肌肉功能方面的潜在益处；以及如何通过简单的 4-2-8 呼吸法（吸气 4 秒、屏息 2 秒、呼气 8 秒），帮助增强副交感神经活动、调节压力反应。 这些研究与实践为改善心血管健康、代谢功能、肌肉力量和神经系统调节能力提供了值得关注的科学洞见与实用方法。 We listen to the best health podcasts each week and pull out practical, evidence-based insights—so you don’t have to. 2026-11-03, Eric Verdin, The 3 Habits For A Longer, Healthier..., WHOOP 2026-11-03, Alyssa Blue, Mike McPherson, Quick Hits: How This Magic Mat is..., Hormone Solution 2026-11-03, Phil Cowley, The Truth About Vitamins..., Human Upgrade 2026-11-03, David Church, Muscle Physiologist: It Took Two Soy..., Dr. Lyon 2026-11-03, Fiona Lovely, 679. The Hidden Menopause Symptoms..., Thyroid Fixer 2026-11-03, Christian Drapeau, #487: How To Increase The Number of..., Nathalie Niddam 2026-11-03, Hilary Silver, 787: Are You Abandoning Yourself to..., Dr. Mariza 2026-11-03, Are Peptides Legal Now? What..., Health Longevity 2026-11-02, How Your Body Fat Can Make You Hungrier, Metabolic Classroom 2026-11-02, Khashayar Farzam, Women Have MORE Testosterone Than..., Optimal Protein 2026-11-02, How to Learn New Languages Faster..., Kwik Brain 2026-11-02, Sleep Apnea: Why CPAP Isn't Fixing..., Dr. Hyman 2026-11-02, Vani Hari, Food Babe: “They Lied to Us!” How..., Dhru Purohit 2026-11-02, Jim Morrison, Jim Morrison Skied Everest’s North..., Rich Roll 2026-11-02, Steven N. Austad, Arlan Richardson, Why the Secret to Human Longevity..., Longevity Unlocked 2026-11-02, Robert Greene, Access the Sublime & Live Your Best..., Huberman Lab 2026-11-02, Robert Greene, Robert Greene: The Surprising Reason..., Jay Shetty 2026-11-02, Robert Greene, Consciousness Beyond the Brain: What..., School of Greatness 2026-11-02, Katie Emerson, BONUS: Mental Clarity in..., Everyday Wellness 2026-11-02, Suzan Song, When Life Falls Apart: How To Break..., 10% Happier 2026-11-02, Deep Squats Don't Wreck Knees -This..., BETTER! 2026-11-02, Jeff Cavaliere, #414 ‒ Resistance training as we..., Peter Attia 2026-11-02, #158 - 10 Small Brain Quirks, Matt Walker 2026-11-02, Gunnar Peterson, The Missing Exercises That Keep You..., Model Health 2026-11-01, Mike White, Cristiano Ronaldo, Rangan Chatterjee, Nelly Korda, Reflecting on 400 Episodes: The..., WHOOP 2026-11-01, Matt, Prevent Alzheimer's with Peptides?..., David Sinclair 2026-11-01, I Tried EVERY Controversial Focus..., Human Upgrade 2026-11-01, 395. Numb, Addicted, or Replaced?..., You Are Not Broken 2026-10-31, My Midlife Aging Dilemma: Botox..., Hormone Solution 2026-10-31, Rory Vaden, Procrastination Isn't A WILLPOWER..., Boundless Life 2026-10-31, Florence Comite, Ep. 662 Testosterone Decline and..., Everyday Wellness

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Apple Podcasts (US)

5.0 / 5

1 ratings

Spotify

5.0 / 5

2 ratings

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