Rookie Studio

About Rookie Studio

這是一個關於健康、學習與成長的頻道，讓我們陪你一起探索人生！

Publisher

Sammy&Zoe

Category

health & fitness

Language

zh

Explicit

No

First episode

30 Apr 2026

Latest episode

24 Sept 2026

Latest episodes

15 episodes in the feed.

1. 

   24 Sept 2026

   EP14 嫦娥中秋節吃烤兔子嗎？可是小兔兔很可愛欸🥹🐇

   中秋節快樂！！！🌝 資料來源與延伸閱讀 Casiraghi, L. et al. (2021). Moonstruck sleep: Synchronization of human sleep with the moon cycle under field conditions. Science Advances, 7(5), eabe0465. https://doi.org/10.1126/sciadv.abe0465 (https://doi.org/10.1126/sciadv.abe0465) U.S. National Cancer Institute. Chemicals in Meat Cooked at High Temperatures and Cancer Risk. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet (https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet) International Agency for Research on Cancer. (2015). IARC Monographs evaluate consumption of red meat and processed meat. https://www.iarc.who.int/wp-content/uploads/2018/07/pr240_E.pdf (https://www.iarc.who.int/wp-content/uploads/2018/07/pr240_E.pdf) World Health Organization. Cancer: Carcinogenicity of the consumption of red meat and processed meat. https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat (https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat) U.S. Food and Drug Administration. Grapefruit Juice and Some Drugs Don't Mix. https://www.fda.gov/consumers/consumer-updates/grapefruit-juice-and-some-drugs-dont-mix (https://www.fda.gov/consumers/consumer-updates/grapefruit-juice-and-some-drugs-dont-mix) Space.com. Full moon calendar 2026: When to see the next full moon. https://www.space.com/16830-full-moon-calendar.html (https://www.space.com/16830-full-moon-calendar.html) Taiwan.md. Fireworks, Soy Sauce, and the Full Moon: The Evolution and Collective Memory of Taiwan's Mid-Autumn BBQ Tradition. 本文彙整1980年代報紙資料；文化史細節仍建議搭配原始報紙檔案使用。 https://taiwan.md/en/culture/mid-autumn-festival/ (https://taiwan.md/en/culture/mid-autumn-festival/)

2. 

   17 Sept 2026

   EP13 健康檢查與飲食焦慮｜🍱

   資料來源與延伸閱讀 National Institute of Diabetes and Digestive and Kidney Diseases. Insulin Resistance & Prediabetes. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance (https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance) National Institute of Diabetes and Digestive and Kidney Diseases. Diabetes Tests & Diagnosis. https://www.niddk.nih.gov/health-information/diabetes/overview/tests-diagnosis (https://www.niddk.nih.gov/health-information/diabetes/overview/tests-diagnosis) National Institute of Diabetes and Digestive and Kidney Diseases. Nonalcoholic Fatty Liver Disease & NASH. https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash (https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash) Rinella, M. E., et al. (2023). AASLD Practice Guidance on the Clinical Assessment and Management of Nonalcoholic Fatty Liver Disease. Hepatology, 77(5), 1797–1835. https://doi.org/10.1097/HEP.0000000000000323 (https://doi.org/10.1097/HEP.0000000000000323) 衛生福利部國民健康署。〈代謝症候群〉。 https://www.hpa.gov.tw/Pages/List.aspx?nodeid=221 (https://www.hpa.gov.tw/Pages/List.aspx?nodeid=221) American College of Sports Medicine. Physical Activity Guidelines. https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/ (https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/) National Cancer Institute. Cancer Staging. https://www.cancer.gov/about-cancer/diagnosis-staging/staging (https://www.cancer.gov/about-cancer/diagnosis-staging/staging) National Cancer Institute. Palliative Care in Cancer. https://www.cancer.gov/about-cancer/advanced-cancer/care-choices/palliative-care-fact-sheet (https://www.cancer.gov/about-cancer/advanced-cancer/care-choices/palliative-care-fact-sheet) World Health Organization. Healthy Ageing and Functional Ability. https://www.who.int/news-room/questions-and-answers/item/healthy-ageing-and-functional-ability (https://www.who.int/news-room/questions-and-answers/item/healthy-ageing-and-functional-ability) Matthews, D. R., et al. (1985). Homeostasis Model Assessment: Insulin Resistance and Beta-cell Function from Fasting Plasma Glucose and Insulin Concentrations in Man. Diabetologia, 28, 412–419. https://doi.org/10.1007/BF00280883 (https://doi.org/10.1007/BF00280883) 本集內容提供一般健康教育。個人的健檢結果、診斷與治療，請由醫師依完整病史與檢查資料判斷。

3. 

   11 Sept 2026

   EP12 是我沒自制力？還是我被引響了？｜🐖

   資料來源與延伸閱讀U.S. Senate Committee on Commerce, Science, and Transportation. (2026). Plugged Out: Examining the Impact of Technology on America’s Youth.
https://www.commerce.senate.gov/meetings/chairman-cruz-announces-kids-screen-time-hearing/Horvath, J. C. (2026). Written Testimony before the U.S. Senate Committee on Commerce, Science, and Transportation.
https://www.commerce.senate.gov/wp-content/uploads/media/doc/Horvath_Written%20Testimony.pdfOECD. (2023). PISA 2022 Results, Volume II: Learning During—and From—Disruption.
https://doi.org/10.1787/a97db61c-enUNESCO. (2023). Global Education Monitoring Report 2023: Technology in Education—A Tool on Whose Terms?
https://gem-report-2023.unesco.org/Government Offices of Sweden. (2024). Government investing in more reading time and less screen time.
https://www.government.se/articles/2024/02/government-investing-in-more-reading-time-and-less-screen-time/Delgado, P., Vargas, C., Ackerman, R., & Salmerón, L. (2018). Don’t throw away your printed books: A meta-analysis on the effects of reading media on reading comprehension. Educational Research Review, 25, 23–38.
https://doi.org/10.1016/j.edurev.2018.09.003Flanigan, A. E., Wheeler, J., Colliot, T., Lu, J., & Kiewra, K. A. (2024). Typed versus handwritten lecture notes and college student achievement: A meta-analysis. Educational Psychology Review, 36.
https://doi.org/10.1007/s10648-024-09914-w

4. 

   3 Sept 2026

   菜鳥自修室 | EP11 AI語句好煩！吃早餐的好處｜🥪

   資料來源與延伸閱讀 Kobak, D., González-Márquez, R., Horvát, E.-Á., & Lause, J. (2025). Delving into LLM-assisted writing in biomedical publications through excess vocabulary. Science Advances, 11(27), eadt3813. https://doi.org/10.1126/sciadv.adt3813 (https://doi.org/10.1126/sciadv.adt3813) Kirchner, J. H., Ahmad, L., Aaronson, S., & Leike, J. (2023, January 31). New AI classifier for indicating AI-written text. OpenAI. https://openai.com/index/new-ai-classifier-for-indicating-ai-written-text/ (https://openai.com/index/new-ai-classifier-for-indicating-ai-written-text/) Zu, J., Fauss, M., & Li, C. (2025). Effects of generation model on detecting AI-generated essays in a writing test. In J. Wilson, C. Ormerod, & M. Beiting Parrish (Eds.), Proceedings of the Artificial Intelligence in Measurement and Education Conference (AIME-Con): Coordinated session papers (pp. 92–98). National Council on Measurement in Education. https://aclanthology.org/2025.aimecon-sessions.11/ (https://aclanthology.org/2025.aimecon-sessions.11/) Liang, W., Yuksekgonul, M., Mao, Y., Wu, E., & Zou, J. (2023). GPT detectors are biased against non-native English writers. Patterns, 4(7), 100779. https://doi.org/10.1016/j.patter.2023.100779 (https://doi.org/10.1016/j.patter.2023.100779) Al Ali, A., Helcl, J., & Libovický, J. (2026). Different time, different language: Revisiting the bias against non-native speakers in GPT detectors. In S. Baez Santamaria, S. A. Somayajula, & A. Yamaguchi (Eds.), Proceedings of the 19th Conference of the European Chapter of the Association for Computational Linguistics: Volume 4, Student Research Workshop (pp. 277–291). Association for Computational Linguistics. https://doi.org/10.18653/v1/2026.eacl-srw.20 (https://doi.org/10.18653/v1/2026.eacl-srw.20)

5. 

   6 Aug 2026

   菜鳥自修室 | EP10 NCAA頂尖運動員的生活管理與心態調整｜🏀

   本集參考文獻 1．世界衛生組織：壓力的定義、症狀與基本處理方式 World Health Organization. Stress. WHO Questions and Answers. Updated 30 March 2026. 2．世界衛生組織壓力管理指南 World Health Organization. Doing What Matters in Times of Stress: An Illustrated Guide. Geneva: World Health Organization; 2020. ISBN：978-92-4-000392-7 3．工作要求與掌控感的關係，沒有想像中單純 Huth KBS, Chung-Yan GA. Quantifying the Evidence for the Absence of the Job Demands and Job Control Interaction on Workers’ Well-Being: A Bayesian Meta-Analysis. Journal of Applied Psychology. 2023;108(6):1060–1072. DOI：10.1037/apl0001066 PMID：36442031 4．工作要求、掌控感與社會支持模型 Häusser JA, Mojzisch A, Niesel M, Schulz-Hardt S. Ten Years On: A Review of Recent Research on the Job Demand–Control–Support Model and Psychological Well-Being. Work & Stress. 2010;24(1):1–35. DOI：10.1080/02678371003683747 5．未完成目標容易持續干擾注意力，形成計畫後干擾可能下降 Masicampo EJ, Baumeister RF. Consider It Done! Plan Making Can Eliminate the Cognitive Effects of Unfulfilled Goals. Journal of Personality and Social Psychology. 2011;101(4):667–683. DOI：10.1037/a0024192 PMID：21688924 6．睡前寫下待辦事項與入睡時間 Scullin MK, Krueger ML, Ballard HK, Pruett N, Bliwise DL. The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists. Journal of Experimental Psychology: General. 2018;147(1):139–146. DOI：10.1037/xge0000374 PMID：29058942 7．工作中斷與情緒耗竭 Pachler D, Kuonath A, Specht J, Kennecke S, Agthe M, Frey D. Workflow Interruptions and Employee Work Outcomes: The Moderating Role of Polychronicity. Journal of Occupational Health Psychology. 2018;23(3):417–427. DOI：10.1037/ocp0000094 PMID：29144151 8．關閉通知可能減少壓力並改善工作表現 Effects of Task Interruptions Caused by Notifications From Communication Applications on Strain and Performance. Journal of Occupational Health. 2023;65(1):e12408. DOI：10.1002/1348-9585.12408 PMID：37280752 9．睡眠時間與心理健康 Zhang J, He M, Wang X, Jiang H, Huang J, Liang S. Association of Sleep Duration and Risk of Mental Disorder: A Systematic Review and Meta-Analysis. Sleep and Breathing. 2024;28(1):261–280. DOI：10.1007/s11325-023-02905-1 PMID：37642884 10．睡眠規律性、失眠、疲勞與情緒症狀 Coelho J, Pecune F, Levavasseur Y, et al. From Improved Sleep Regularity to Reduced Sleep Complaints and Mental Health Conditions: A Population-Based Interventional Study Using a Smartphone-Based Virtual Agent. Sleep. 2023;46(9):zsad165. DOI：10.1093/sleep/zsad165 PMID：37282717 11．飲食改善與重度憂鬱症：SMILES試驗 Jacka FN, O’Neil A, Opie R, et al. A Randomised Controlled Trial of Dietary Improvement for Adults With Major Depression—the SMILES Trial. BMC Medicine. 2017;15(1):23. DOI：10.1186/s12916-017-0791-y PMID：28137247 12．地中海飲食與憂鬱症狀的統合分析 Bizzozero-Peroni B, Martínez-Vizcaíno V, Fernández-Rodríguez R, et al. The Impact of the Mediterranean Diet on Alleviating Depressive Symptoms in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrition Reviews. 2025;83(1):29–39. DOI：10.1093/nutrit/nuad176 PMID：38219230 13．運動對憂鬱、焦慮與心理壓力的影響 Singh B, Olds T, Curtis R, et al. Effectiveness of Physical Activity Interventions for Improving Depression, Anxiety and Distress: An Overview of Systematic Reviews. British Journal of Sports Medicine. 2023;57(18):1203–1209. DOI：10.1136/bjsports-2022-106195 PMID：36796860 14．世界衛生組織身體活動建議 World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour: At a Glance. Geneva: World Health Organization; 2020. ISBN：978-92-4-001488-6 15．孤獨感、社會支持與心理健康結果 Wang J, Mann F, Lloyd-Evans B, Ma R, Johnson S. Associations Between Loneliness and Perceived Social Support and Outcomes of Mental Health Problems: A Systematic Review. BMC Psychiatry. 2018;18(1):156. DOI：10.1186/s12888-018-1736-5 PMID：29843662

6. 

   6 Aug 2026

   菜鳥自修室 | EP9 大腦？大腿？蛋白質？｜🧠

   本集主要研究出處 1．走路速度、平衡、椅子起立與失智風險 Ma L, et al. Balance, Strength, and Risk of Dementia: Findings From the Health and Retirement Study and the English Longitudinal Study of Ageing. The Journals of Gerontology: Series A. 2024. DOI：10.1093/gerona/glae165 PMID：38918945 美國 Health and Retirement Study，HRS 與英國 English Longitudinal Study of Ageing，ELSA。共納入5,658名及3,667名參與者，檢測走路速度、半前後腳站立平衡與椅子起立表現，再追蹤失智發生情形。研究支持身體功能較差與較高失智風險存在關聯，但屬於觀察性研究，不能直接證明因果。 2．女性雙胞胎的腿部爆發力、認知老化與腦部灰質 Steves CJ, Mehta MM, Jackson SHD, Spector TD. Kicking Back Cognitive Ageing: Leg Power Predicts Cognitive Ageing after Ten Years in Older Female Twins. Gerontology. 2016;62(2):138–149. DOI：10.1159/000441029 PMID：26551663 研究納入324名女性雙胞胎，基準平均年齡55歲。腿部爆發力較好的參與者，十年後的認知功能變化較佳；部分同卵雙胞胎接受磁振造影後，也觀察到腿部力量與腦部灰質等結構指標的關聯。這仍是觀察性研究，不能解讀成「練腿已被證明可以增加灰質或預防失智」。 3．肌力、心肺適能與日後失智 Zhang Y, DeFina LF, Leonard D, et al. Muscle Strength and Later Incident Dementia and Related Mortality: The Cooper Center Longitudinal Study. Journal of Physical Activity and Health. 2025;22(12):1621–1628. DOI：10.1123/jpah.2025-0058 PMID：40973072 研究納入7,755名參與者，以一次最大反覆的腿推及臥推測量下肢與上肢肌力。中等下肢肌力組最初呈現較低的失智風險，但進一步調整心肺適能後，關聯只剩邊界顯著；研究結論是，調整心血管危險因子與心肺適能後，沒有觀察到明確的肌力與失智風險關聯。 這篇正好支持第三段的核心：腿部力量可能是整體身體適能的一部分，不能把所有效果都單獨歸因於腿部肌肉。 4．肌少症、輕度認知障礙、阿茲海默症與其他失智症 Amini N, Ibn Hach M, Lapauw L, et al. Meta-analysis on the Interrelationship Between Sarcopenia and Mild Cognitive Impairment, Alzheimer’s Disease and Other Forms of Dementia. Journal of Cachexia, Sarcopenia and Muscle. 2024;15(4):1240–1253. DOI：10.1002/jcsm.13485 PMID：38715252 這篇統合分析共納入77項研究、92,058名受試者。肌少症與輕度認知障礙、阿茲海默症和其他失智症均呈顯著關聯。不過，當中71項是橫斷面研究，只有少數世代研究和介入研究，因此作者也強調仍需更多長期研究釐清因果方向。 5．骨骼肌作為內分泌器官與肌肉激素 Hoffmann C, Weigert C. Skeletal Muscle as an Endocrine Organ: The Role of Myokines in Exercise Adaptations. Cold Spring Harbor Perspectives in Medicine. 2017. PMID：28389517 這篇回顧整理了骨骼肌在收縮時釋放的訊號物質，以及這些物質對發炎反應、胰島素敏感性、脂肪代謝和其他器官的可能影響。它支持「肌肉不只是負責出力，也具有訊號傳遞功能」這個觀念。 這裡需要修正原稿的一個地方 原稿寫到肌肉釋放肌肉激素後，接著直接介紹BDNF，容易讓人誤會： BDNF就是肌肉分泌後，直接跑進大腦的肌肉激素。 這樣說得太簡化了。 BDNF主要和神經細胞存活、突觸可塑性、學習及記憶有關，運動後人體周邊血液中的BDNF可能上升，但血液中的BDNF來源複雜，也不能只靠血液濃度推定大腦內發生了多少變化。比較準確的節目說法應該改成： 運動會引發肌肉、血管、血小板與神經系統之間一連串訊號變化。研究經常觀察到運動後血液中的BDNF上升，但BDNF的來源和它如何反映腦內變化仍在研究，目前不能簡單理解成「腿部肌肉直接把BDNF送進大腦」。 6．運動後人體BDNF的變化 Mackay CP, et al. Effects of a Single Bout of Endurance Exercise on Brain-Derived Neurotrophic Factor in Humans: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. 2023. PMID：36671818 這篇系統性回顧與統合分析納入8項介入研究，結果顯示單次耐力運動後，受試者的血清BDNF平均有所上升。不過，這代表的是周邊血液測量結果，不能直接等同於海馬迴內的BDNF濃度或證明失智風險因此下降。 7．多元素運動對輕度認知障礙及失智者的影響 Yan J, Li X, Guo X, et al. Effect of Multicomponent Exercise on Cognition, Physical Function and Activities of Daily Life in Older Adults With Dementia or Mild Cognitive Impairment: A Systematic Review and Meta-analysis. Archives of Physical Medicine and Rehabilitation. 2023;104(12):2092–2108. DOI：10.1016/j.apmr.2023.04.011 PMID：37142178 這篇統合分析納入21篇研究，所謂多元素運動包括有氧、肌耐力或阻力、平衡與柔軟度等內容。結果顯示，對失智或輕度認知障礙者，整體認知、執行功能、肌力、活動能力及部分日常生活功能可能有所改善。這些結果支持運動作為健康管理與非藥物介入，但不能解讀成運動已被證明能治癒失智。 8．不同運動形式對認知功能的比較 Huang X, Zhao X, Li B, et al. Comparative Efficacy of Various Exercise Interventions on Cognitive Function in Patients With Mild Cognitive Impairment or Dementia: A Systematic Review and Network Meta-analysis. Journal of Sport and Health Science. 2022. PMID：34004389 這篇網絡統合分析納入71項試驗、5,606名參與者，比較有氧運動、阻力訓練、身心運動及多元素運動等介入。結果顯示，多種運動形式都可能幫助維持或改善認知表現；阻力訓練和多元素運動在部分分析中的排名較高，但研究間差異很大，不能據此斷言某一種運動絕對最好。 9．世界衛生組織的運動量建議 World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. 2020. 成年人每週建議進行： 150至300分鐘中等強度有氧活動，或75至150分鐘高強度有氧活動。 每週至少兩天，進行涵蓋主要肌群的肌力訓練。 高齡者也應安排強調平衡、肌力和功能能力的多元素活動，特別是有跌倒風險者。 這是一般健康建議，不是專門為預防失智而設計的處方。

7. 

   21 Jul 2026

   菜鳥自修室 | EP8 夢Ｘ打哈欠Ｘ發炎 ｜🍗

   整理中...

8. 

   10 Jul 2026

   菜鳥自修室 | EP7 社會案件到犯罪心理（下）|❤️

   📚 本集參考資料: •Gray's Anatomy 人體解剖學 • Clinically Oriented Anatomy 臨床解剖學 • Darwin《On the Origin of Species》物種起源 • Meloy《The Psychology of Stalking》跟蹤心理學 • Berridge & Robinson 多巴胺獎勵系統研究 • Bruce Alexander《The Globalisation of Addiction》成癮研究 • The Lancet Psychiatry 思覺失調症研究 • World Psychiatry 精神疾病與暴力風險研究 🧠 台灣心理健康資源 • 1925 安心專線（24小時） • 1995 生命線• 1980 張老師 • 各縣市社區心理衛生中心 • 諮商心理師 • 精神科醫師 ⚠️ 本集內容為健康教育與科普討論，不作為醫療診斷依據。如有身心健康需求，請尋求專業醫療或心理健康人員協助。 然後Sammy影片裡有提到心理醫生，在這裡想修正內容：❌ 心理醫生❌ 心理治療師（常誤用）台灣資源為：✅ 諮商心理師✅ 臨床心理師✅ 精神科醫師 因為台灣的專業體系其實是： 情緒整理 → 諮商心理師 疑似精神疾病 → 精神科醫師 需要藥物治療 → 精神科醫師 社會資源與家庭支持 → 社工師 請各位聽眾相信專業，勿聽信口耳相傳之建議。

9. 

   23 Jun 2026

   菜鳥自修室 | EP7 社會案件到犯罪心理（上）|❤️‍🩹

   📚 本集參考資料 • Gray's Anatomy 人體解剖學• Clinically Oriented Anatomy 臨床解剖學• Darwin《On the Origin of Species》物種起源• Meloy《The Psychology of Stalking》跟蹤心理學• Berridge & Robinson 多巴胺獎勵系統研究• Bruce Alexander《The Globalisation of Addiction》成癮研究• The Lancet Psychiatry 思覺失調症研究• World Psychiatry 精神疾病與暴力風險研究 🧠 台灣心理健康資源 • 1925 安心專線（24小時）• 1995 生命線• 1980 張老師• 各縣市社區心理衛生中心• 諮商心理師• 精神科醫師 ⚠️ 本集內容為健康教育與科普討論，不作為醫療診斷依據。如有身心健康需求，請尋求專業醫療或心理健康人員協助。 然後Sammy影片裡有提到心理醫生，在這裡想修正內容： ❌ 心理醫生❌ 心理治療師（常誤用） 台灣資源為： ✅ 諮商心理師✅ 臨床心理師✅ 精神科醫師 因為台灣的專業體系其實是： 情緒整理 → 諮商心理師 疑似精神疾病 → 精神科醫師 需要藥物治療 → 精神科醫師 社會資源與家庭支持 → 社工師

10. 

    13 Jun 2026

    菜鳥自修室 | EP5 衣服質料、瓶裝水、雞蛋與台式飯糰 |🪺

    你每天穿的運動服、喝的瓶裝水、吃的雞蛋，可能都比你想像中更影響健康。本集從近期最熱門的健康新聞出發，帶你一起拆解網路上的爭議與迷思： Lululemon、Nike 等運動服飾真的有毒嗎？ 聚酯纖維（Polyester）與微塑膠對人體有什麼影響？ 塑膠水壺、瓶裝飲料中的化學物質會進入身體嗎？ 吃雞蛋可以預防阿茲海默症？ 台式飯糰為何稱為安眠藥？最新研究如何看待飲食與健康風險？在資訊爆炸的時代，真正重要的不是看到標題就恐慌，而是學會理解科學證據、培養獨立思考的能力。如果你關心：健康與營養運動與生活習慣科學研究與新知自我成長與終身學習歡迎訂閱《菜鳥自修室 Rookie Studio》，一起用更理性的方式看世界。📌 喜歡這集內容別忘了按讚、分享與訂閱📌 開啟小鈴鐺，第一時間收到最新影片通知

11. 

    2 Jun 2026

    菜鳥自修室｜EP5能量的消耗｜⚡️

    Beaty, R.E. et al. (2014). Creativity and the default network: A functional connectivity analysis of the creative brain at rest. Neuropsychologia, 64, 92–98. (PMC4410786) Shofty, B. et al. (2025). Default mode network electrophysiological dynamics and causal role in creative thinking. Brain. (PMC11449134) Bellini, A. et al. (2022). The Effects of Postprandial Walking on the Glucose Response after Meals with Different Carbohydrate Content. Nutrients, 14(5), 1080. (PMC8912639) Engeroff, T. et al. (2023). After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-Analysis... Sports Medicine, 53, 849–869. DiPietro, L. et al. (2013). Three 15-min Bouts of Moderate Postmeal Walking... Diabetes Care, 36(10), 3262–3268. Kang, J. et al. (2023). Efficacy of Postprandial Exercise in Mitigating Glycemic Responses... Nutrients. (PMC10610082) Więckowski, K. et al. (2021). Diagonal Earlobe Crease (Frank's Sign) for Diagnosis of Coronary Artery Disease: A Systematic Review and Meta-Analysis. Diagnostics. (PMC8268092) Lucenteforte, E. et al. (2014). Ear lobe crease as a marker of coronary artery disease: A meta-analysis. International Journal of Cardiology, 175(1), 171–175. Ascariz, L.F. et al. (2024). Frank's Sign and Cardiovascular Risk: An Observational Study. The American Journal of Medicine. Whitehead, A. et al. (2014). Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition. (PMID: 25411276) Yu, J. et al. (2022). Effects of Oat Beta-Glucan Intake on Lipid Profiles in Hypercholesterolemic Adults: A Systematic Review and Meta-Analysis. Nutrients, 14(10), 2043. Joyce, S.A. et al. (2019). The Cholesterol-Lowering Effect of Oats and Oat Beta Glucan. Frontiers in Nutrition. (PMC6892284) Fukuchi, Y. et al. (2008). Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in β-Oxidation... Journal of Clinical Biochemistry and Nutrition. (PMC2581754)

12. 

    22 May 2026

    菜鳥自修室｜EP4慢性發炎、瘦瘦針、代謝健康與睡眠｜🛌

    本集主要參考文獻Calder, P. C., Ahluwalia, N., Brouns, F., Buetler, T., Clement, K., Cunningham, K., ... & Winklhofer-Roob, B. M. (2011). Dietary factors and low-grade inflammation in relation to overweight and obesity. British Journal of Nutrition, 106(Suppl 3), S5–S78.Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., ... & Tasali, E. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591–592.Hewagalamulage, S. D., Lee, T. K., Clarke, I. J., & Henry, B. A. (2016). Stress, cortisol, and obesity: A role for cortisol responsiveness in identifying individuals prone to obesity. Domestic Animal Endocrinology, 56(Suppl), S112–S120.Drucker, D. J. (2018). Mechanisms of action and therapeutic application of glucagon-like peptide-1. Cell Metabolism, 27(4), 740–756.Wilding, J. P. H., Batterham, R. L., Calanna, S., Davies, M., Van Gaal, L. F., Lingvay, I., ... & STEP 1 Study Group. (2021). Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine, 384(11), 989–1002.Brambilla, D. J., Matsumoto, A. M., Araujo, A. B., & McKinlay, J. B. (2009). The effect of diurnal variation on clinical measurement of serum testosterone. Journal of Clinical Endocrinology & Metabolism, 94(3), 907–913.Lincoln, G. A. (2001). The irritable male syndrome. Reproduction, Fertility and Development, 13(7-8), 567–576.Colenso-Semple, L. M., D’Souza, A. C., Elliott-Sale, K. J., & Phillips, S. M. (2023). Current evidence and practical applications for menstrual cycle phase-based training in female athletes: An umbrella review. Frontiers in Sports and Active Living, 5, Article 1064404.

13. 

    15 May 2026

    菜鳥自修室｜EP3 關於壓力與肥胖｜🐷

    安海瑟薇 PATH 飲食法核心 (以手掌測量)： P (Palm) 掌心大小的優質碳水： 如糙米、地瓜、馬鈴薯。 A (Abundant Vegetables) 大量多樣的蔬菜： 多多益善，如十字花科、菇類等。 T (Thumb) 拇指大小的健康油脂： 如橄欖油、堅果。 H (Handful) 拳頭大小的優質蛋白質： 如雞胸肉、魚肉。 ✅相關文獻資料 Brambilla, D. J., Matsumoto, A. M., Araujo, A. B., & McKinlay, J. B. (2009). The effect of diurnal variation on clinical measurement of serum testosterone. Journal of Clinical Endocrinology & Metabolism, 94(3), 907–913. Brooks, G. A. (2018). The science of lactate shuttle and the lactate shuttle: Past and present. Journal of Physiology, 596(7), 1231–1250. Cash, T. F., Morrow, J. A., Hrabosky, J. I., & Perry, A. A. (2004). How has body image changed? A cross-sectional investigation of college women and men from 1983 to 2001. Journal of Consulting and Clinical Psychology, 72(6), 1081–1089. Colenso-Semple, L. M., D’Souza, A. C., Elliott-Sale, K. J., & Phillips, S. M. (2023). Current evidence and practical applications for menstrual cycle phase-based training in female athletes: An umbrella review. Frontiers in Sports and Active Living, 5, Article 1064404. Gladden, L. B. (2004). Lactate metabolism: A new paradigm for the third millennium. Journal of Physiology, 558(Pt 1), 5–30. Hewagalamulage, S. D., Lee, T. K., Clarke, I. J., & Henry, B. A. (2016). Stress, cortisol, and obesity: A role for cortisol responsiveness in identifying individuals prone to obesity. Domestic Animal Endocrinology, 56(Suppl), S112–S120. Lincoln, G. A. (2001). The irritable male syndrome. Reproduction, Fertility and Development, 13(7-8), 567–576. Nolen-Hoeksema, S. (1987). Sex differences in unipolar depression: Evidence and theory. Psychological Bulletin, 101(2), 259–282. Seiler, S. (2010). What is best practice for training intensity and duration distribution in endurance athletes? International Journal of Sports Physiology and Performance, 5(3), 276–291. Seiler, S., & Tønnessen, E. (2009). Intervals, thresholds, and long slow distance: The role of intensity and duration in endurance training. Sportscience, 13, 32–53.

14. 

    7 May 2026

    菜鳥自修室｜EP2 關於情緒｜🍭

    ✅ 文獻出處整理 Kuppens, P., & Verduyn, P. (2017)Emotion dynamics: Current issues and future directions. Social and Personality Psychology Compass.→ 情緒動態（emotion dynamics）四個核心特性的主要來源。 Nolen-Hoeksema, S. (1987)Sex differences in unipolar depression: Evidence and theory. Psychological Bulletin.→ 最早提出女性更容易反芻（rumination）的重要經典論文。 Nolen-Hoeksema, S. (1991)Responses to depression and their effects on the duration of depressive episodes. Journal of Abnormal Psychology.→ 反芻思考的定義與作用。 Harvey, A. G., et al. (2004)(相關反芻跨診斷研究)→ 提出反芻是「跨診斷變項」（transdiagnostic factor），會影響憂鬱、焦慮、睡眠等多種問題。 Lyubomirsky, S., & Nolen-Hoeksema, S. (1993)Self-perpetuating properties of dysphoric rumination. Journal of Personality and Social Psychology.→ 解釋為什麼人們即使知道反芻不好，還是很難停止（情緒與想法的吸引力）。 Brambilla, D. J., et al. (2009)The effect of diurnal variation on clinical measurement of serum testosterone. Journal of Clinical Endocrinology & Metabolism.→ 男性睪固酮每日波動（下降 20-35%）的重要研究，已被引用超過 500 次。 Lincoln, G. A. (2001)The irritable male syndrome. Reproduction, Fertility and Development.→ Irritable Male Syndrome（易怒男性症候群）的原始論文（主要動物研究）。 Cash, T. F., et al. (2004)(Body image dissatisfaction and related studies)→ 體態意象（body image）與社交焦慮、親密關係焦慮、依附不安全的相關研究。 Colenso-Semple, L. M., et al. (2023)Umbrella review on menstrual cycle and athletic performance. Frontiers in Sports and Active Living.→ 女性週期化訓練的傘狀回顧（目前最高等級證據總結），結論是證據不足、差異很小。

15. 

    30 Apr 2026

    菜鳥自修室｜EP1 關於愛自己｜❤️🤍

    愛自己，是『在各種選擇裡，盡量不背叛自己』的能力。 （但這個『不背叛』，每個人都不一樣，而且會隨時間改變。）」 我聽完之後覺得很有感覺，因為它點出了愛自己不是一個漂亮的答案，而是一種很真實、很需要持續練習的能力。 下次當你覺得累、想放棄時，可以試著問問自己： 「如果今天是我最後一天，我會不會因為今天這樣過而感到遺憾？」 或者更簡單一點：「我現在這個選擇，未來的我會感謝我，還是會有點失望？」 愛自己不是一句輕鬆的口號，而是一種持續的、誠實的選擇。 這週不妨試試看，用這種心態去面對一天的生活，看看感覺有沒有不一樣。 歡迎在留言區分享你對「愛自己」的定義，或是你聽完這集後，最有感覺的是哪一段。 文獻出處 Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101. Kuchar, A. L., Neff, K. D., & Mosewich, A. D. (2023). Resilience and Enhancement in Sport, Exercise, & Training (RESET): A brief self-compassion intervention with NCAA student-athletes. Psychology of Sport and Exercise, 67, 102426.

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