青橄榄 -- 新鲜、健康，纯净
当好奇与健康相遇，两位女性携手带你深度探究健康领域的顶级研究与专家见解，以青橄榄般的活力与纯粹，主动选择健康生活方式，身体力行，活出越来越精彩的自己！
by Green Olives
16 episodes
Updated Bi-weekly
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Podcast Overview
青橄榄 -- 新鲜、健康，纯净 当好奇与健康相遇，两位女性携手带你深度探究健康领域的顶级研究与专家见解，以青橄榄般的活力与纯粹，主动选择健康生活方式，身体力行，活出越来越精彩的自己！
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Publishing Since
8/25/2024
1 verified contact email on file for 青橄榄
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Recent Episodes
April 28, 2026
呼吸 - 最有效的身体调节工具
<p>你有没有发现，越紧张越会不自觉的憋气？越累反而呼吸越乱？甚至，有时候你以为的“深呼吸”反而让身体更焦虑？</p><p>这一集我们从“什么是好的呼吸”聊起，也讲解呼吸如何影响氧气利用和压力和神经状态，还聊到现代人常见的呼吸问题，以及打呼噜、睡眠呼吸暂停这些被忽略的影响。</p><p>最后，我们会分享一组简单实用的呼吸练习，帮你在不同状态下调节身体和节奏。</p><p><a class="timestamp">00:00</a>｜呼吸：一个被忽略的能力</p><p><a class="timestamp">02:38</a>｜什么是好的呼吸</p><p><a class="timestamp">12:08</a>｜为什么呼吸会影响身体状态</p><p><a class="timestamp">17:31</a>｜常见呼吸问题</p><p><a class="timestamp">29:59</a>｜打呼噜 & 睡眠呼吸暂停</p><p><a class="timestamp">34:57</a>｜呼吸练习原理</p><p><a class="timestamp">37:33</a>｜呼吸练习：4–6 / Box / 生理叹气 / 激活型呼吸</p><p><a class="timestamp">49:21</a>｜冥想 × 呼吸</p>
January 18, 2026
揭开好睡眠的秘密系列 2 - 睡得更好，有方法吗？
<p>你有没有这样的经历：明明睡够了时间，却还是醒来很累？</p><p>这一集我们从“少刷手机、早点睡”这些碎碎念，“补充褪黑素”、“适度运动”、“多照日光”等零零散散的技巧中跳出来，用衡量睡眠的 <strong>QQRT 框架</strong>系统拆解如何提高<strong>睡眠数量、规律性、时间安排与睡眠质量</strong>，帮你理解每一个习惯到底在解决什么问题。</p><p>我们一起聊聊如何固定起床时间、日照对生物钟的校准、为什么“2 点睡满 8 小时”和“11点睡8小时”完全不同，也深入讨论咖啡、酒精、呼吸练习、冥想、睡眠环境温度，以及褪黑素、镁等补充剂的真实作用与边界。</p><p>如果你想找到真正适合自己、平衡自己喜好、生活和工作的提高睡眠质量的方法，这一集值得慢慢听。</p><p>00:52｜回顾好睡眠的定义 & QQRT 框架</p><p>08:52｜保证睡眠数量：把睡眠当作重要的事 & 先固定起床时间</p><p>12:18｜养成睡眠的规律性：觉真的可以补吗</p><p>18:00｜确认时间安排：人体的昼夜节律，为什么“2 点睡满 8 小时”和“11点睡8小时”完全不同</p><p>24:53｜提高睡眠质量一：减少刺激，切换到夜间模式：灯光/温度/手机/进食</p><p>28:54｜提高睡眠质量二：让自己缓慢下来和放松下来的方法：冥想/呼吸/读书/热水澡/泡脚等等</p><p>39:35｜咖啡与酒精对睡眠的影响</p><p>52:07｜褪黑素、镁与草本补充剂</p><p><strong>本期关键词</strong></p><p>睡眠习惯 QQRT 生物钟 睡眠规律性 睡眠质量 咖啡因 酒精 冥想 呼吸练习 睡眠环境 褪黑素</p>
December 18, 2025
揭开好睡眠的秘密系列1 - 你睡得好吗？
<p>你昨晚睡得好吗？别急着回答，因为我们这一集要和你一起重新定义——什么才算“好睡眠”。</p><p>在本期节目里，我们终于打开迟迟未深入探讨的超级话题：<strong>睡眠</strong>！这不仅是继饮食与运动后的第三大健康支柱，更是我们每晚都在与之“过招”的一门大学问。</p><p>这一期我们带你从最基础也最关键的几个问题聊起：</p><p><strong>为什么睡眠如此重要？</strong>修复身体、整理记忆、调节情绪……你想不到的功能它全包了。</p><p><strong>什么才是“好的睡眠”？</strong>总时长 vs. 连续性 vs. 睡眠结构，我们教你看懂你自己的睡眠质量。</p><p><strong>浅睡、深睡、REM 睡眠到底有啥不同？</strong>带你进入一个完整睡眠周期的秘密宇宙。</p><p><strong>可穿戴设备到底准不准？</strong>Apple Watch、Oura Ring、华为手表等热门设备的数据到底值不值得信？</p><p><strong>睡眠分数有意义吗？还是焦虑的来源？</strong>聊聊 sleep score 的真相，是激励还是内耗？</p><p>这一集我们先从<strong>基础认知</strong>聊起，为下一集更实用的改善技巧打下坚实的地基。适合所有关心睡得好不好、想了解自己身体的你！</p><ul> <li>00:14｜开场 & 睡眠评分自我打分大公开</li> <li>10:29｜睡眠为什么对健康这么重要</li> <li>17:45｜什么才是“好”的睡眠</li> <li>24:30｜睡眠结构的详细分解（浅睡/深睡/REM）</li> <li>35:35｜衡量睡眠质量和常见穿戴设备介绍</li> <li>49:59｜Sleep Score 的设计逻辑</li></ul><p><strong>本期关键词</strong></p><p>睡眠 睡眠质量 睡眠结构 睡眠科学 睡眠周期 深度睡眠 快速眼动睡眠（REM）睡眠分数（Sleep Score）可穿戴设备 睡眠监测</p>
16 total episodes available
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