💡 假如找不到生命的意义和目标，可以试试生命力模型。生命力的结构：我与我身体、我与身边人、我与我的心灵的关系。85%的人改善“我与我身体的关系”，就能感受到生命力受到激活。（观点来源Dr. Phil Stutz）
- 以下是对播客Andrew Restricted Eating on Fat Loss & Health Effects of Fasting & Time Restricted Eating on Fat Loss & Health - Huberman Lab 的内容takeaway：
the first hour, after you wake up and potentially for longer to not ingest any food.
the second major pillar that's well supported by research is that for the two and ideally three hours prior to bedtime, you also don't ingest any food or liquid calories for that.
So one thing is certain, that you want your eating window to be tacked or attached to your sleep based fasting in a way that makes it easier for you to get into the fasted state for a period of time.
sleep is vital and eating too close to sleep will disrupt that fasting related sleep.
learning to gauge food volume is important.
Also foods that include some fats or a lot of fats will tend to slow gastric emptying time.
if you want to select an eight hour feeding window, then you should probably focus on a six or seven hour.
feeding window because in reality, your feeding window is going to be longer reality, meaning real life constraints.
But it shifting around that can cause disruptions in the circadian clock mechanisms that cause disruptions in the downstream effects of eating that are taking at least two to three days to recover from.
And perhaps even more important than that is that it be fairly regular where that feeding window resides.
I've more or less been alluding to the fact that when you eat, there's some period of time afterwards in which you're actually still eating, at least from the perspective of metabolism, because glucose is up, insulin is up and you're undergoing different metabolic and digestive processes that don't really speak to you being in a fasted state, right?
So there's a fun and exciting concept related to this, which is glucose clearing.
You may have heard the old adage that if you take a 20 or 30 minute walk after dinner, that it accelerates the rate at which you digest that food.
you can accelerate that considerably by taking a 20 or 30 minute just light walk, it doesn't have to be speed walking. It certainly doesn't have to be jogging, but just walking outside or moving around.
if you can't get outside, some people will go through the gymnastics, literally of doing things like air squats and pushups.
if people ingest even one, one gram of sugar post dinner, if they had a full meal for dinner that can actually disrupt the expression of some of the circadian genes related to fasting and to sleep and sleep related fasting.
This is especially true for people that are using caffeine because when you ingest caffeine, you actually excrete a lot of water, it has a diarrhetic effect.
And with that water goes salt.
So it actually causes you to excrete sodium.
And when I say ideal, I mean, what are the variables that are negotiable?
What are the ones that are non-negotiable?
What is ideal for you will depend on the context of your life and what you are willing to do consistently.
you want to avoid ingesting any food of any kind, even one gram of sugar, remember, this is the ideal one gram of sugar even would be too much.
an eight hour feeding window as a target seems to be the best target feeding, at least by my read of the literature.
And in discussing it with shuts such in shorter feeding windows of four to six hours, tend to lead to overeating and potentially increases in weight.
One meal per day type eating do not seem to do that, but those are special cases in that most people can't adhere to a one meal per day type schedule, at least not on a regular basis.
- 以下是对播客Andrew Healthy Eating & Eating Disorders Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging - Huberman Lab 的内容takeaway：
Why we overeat?
- From evolutionary standpoint, we should eat as fast/much/often as possible, there are circuits in the brain to reward of this behavior.
- Homeostasis & Reward system/decisions
- Homeostatic processes, that regulate the different systems in your body.
- Decision making is pretty good, but their habits are disrupted. So they are not even consciously aware of the fact that they are making terrible discisions.
How do you break a habit?
- Constraint types of behaviors. Keep oneself from the temptation.
- Notice that those things are happening, and then can start to intervene.
Two main features of anorexics:
- Weak central coherence, is an inability to see the forest through the trees. Lost the ability to see the picture.
- Chanllenging in shifting.
- 意识到自己在吃些什么，用文字或图片记录每次饮食，fun fact我们其实总在吃东西，有研究发现，算上零嘴时间有的人一天吃8餐
- 细嚼慢咽，吃饭专心，正念饮食，多少有点耸人听闻的说法是You are what you eat
- Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging - Huberman Lab
- Effects of Fasting & Time Restricted Eating on Fat Loss & Health - Huberman Lab
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