在本期节目中，我们深入探讨了线粒体这一细胞中的“能量工厂”及其在抗衰老和健康中的关键作用。从线粒体的基本结构和功能，到它与氧化应激、衰老及相关疾病的关系，再到如何通过饮食、运动、作息和补充剂来优化线粒体健康，本期内容涵盖了这一新兴科研领域的核心话题。无论你是健康爱好者，还是对抗衰老感兴趣的听众，这期节目都将为你提供宝贵的科学见解和实用建议。 时间戳： 00:00:34 - INTRO导言 00:02:30 - AD推广——旭福褪黑素 00:04:30 - 什么是线粒体？线粒体的基本结构 00:07:35 - 线粒体的主要功能：为什么它是细胞的“能量工厂”？还有哪些重要功能？ 00:10:25 - 线粒体与氧化应激：活性氧物质（ROS）的产生以及肌体的衰老 00:16:10 - 抗氧化机制：内源性抗氧化剂&外源性抗氧化剂 00:21:51 - 抗衰老饮食策略：避免高糖高脂饮食、补充omega3、充足的蛋白质摄入、地中海饮食法、生酮饮食法、其他膳食补充剂 00:29:32 - 卡路里限制/热量摄入限制/间歇性断食/禁食促进线粒体健康并减少氧化应激 00:33:14 - 运动锻炼 00:35:00 - 睡眠 00:36:26 - OUTRO结语 BGM: Touch by THE DRIVER ERA, Ross Lynch, Rocky 赞助商信息：感谢本期节目的赞助商旭福褪黑素！ 🌟安心入梦褪黑素安眠片 🌙领20.0元优惠卷~守护优质好眠每一夜 💤提升睡眠品质，专为需要深度小憩的您 💖中老年打工人挚爱，科学配方，温柔抚慰梦境之夜 ✨限时特惠，不容错过！ 拍2共188.00，折单件94 --------------- s.click.taobao.com 参考文献与延伸阅读： 1. Anu Suomalainen, Jodi Nunnari. 2024. Mitochondria at the crossroads of health and disease. 2. Aleksandra Kaliszewska, Joseph Allison, Matteo Martini, Natalia Arias. The Interaction of Diet and Mitochondrial Dysfunction in Aging and Cognition.2021 3. Evripides Lakovou, Malamati Kourti. A Comprehensive Overview of the Complex Role of Oxidative Stress in Aging, The Contributing Environmental Stressors and Emerging Antioxidant Therapeutic Interventions. 2022. 4. Martha Guevara-Cruz, et al. 2024. Intermittent fasting, calorie restriction, and a ketogenic diet improve mitochondrial function by reducing lipopolysaccharide signaling in monocytes during obesity: A randomized clinical trial. 5. Jianying Yang, Juyue Luo, Xutong Tian, et al. 2024. Progress in Understanding Oxidative Stress, Aging, and Aging-Related Diseases. 6. Takeshi Katayoshi, Sachi Uehata, et al. 2023. Nicotinamide adenine dinucleotide metabolism and arterial stiffness after long-term nicotinamide mononucleotide supplementation: a randomized, double-blind, placebo-controlled trial 7. Shalender Bhasin, Douglas Seals, et al. 2023. Nicotinamide Adenine Dinucleotide in Aging Biology: Potential Applications and Many Unknowns 8. RV Sekhar, SG Patel, et al. 2011. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation 9. Ioannis D Kyriazis, Eleni Vssi, et al. 2022. The impact of diet upon mitochondrial physiology (review) 10. Martha Guevara-Cruz, et al. 2024. Intermittent fasting, calorie restriction, and a ketogenic diet improve mitochondrial function by reducing lipopolysaccharide signaling in monocytes during obesity: A randomized clinical trial 11. Vincent J. Miller, et al. 2020. A ketogenic diet combined with exercise alters mitochondrial function in human skeletal muscle while improving metabolic health

深冬病毒肆虐，如何提高免疫力成了大家关注的焦点。这期节目我们聊聊影响免疫力的因素，以及提升免疫的小妙招。 特别介绍一款功能性黑巧——藏克力®复调黑巧，0蔗糖添加，好吃无负担。富含多种有益成分和中医药精华，帮助调节肠道健康，增强免疫，缓解压力，提升能量。别错过这次分享的机会，留言还有机会赢取价值129.6元的附条黑巧两份哦！ 淘宝搜索【藏克力】，或者复制淘口令「89₤BBp1ednu29T₤」 食聊电台专属优惠链接🔗s.tb.cn Chapters: 00:23 Intro 00:55 Ad 02:47免疫系统的重要性与免疫功能的奇妙作用 06:45肠道微生物群的健康状态与免疫系统密切相关 09:00饮食结构和肥胖与免疫功能息息相关 15:45热量控制、节食和断食、进食时间 20:32生命早期的喂养和环境对于免疫功能的影响：婴儿和儿童的免疫关键 29:14增强免疫力的饮食密码：维生素和矿物质的重要性与食物来源 35:50 运动锻炼与免疫功能 BGM: Under the Summs by 65daysofstatic References: 1. Cristina Kalbermatter, Nerea Fernandez Trigo, Sandro Chirstensen, Stephanie C. Ganal-Vonarburg. Maternal Microbiota, Early Life Colonization and Breast Milk Drive Immune Development in the Newborn 2. Duncan M MacGillivray, Tobias R Kollmann. The Role of Environmental Factors in Modulating Immune Responses in Early Life 3. Eva S. Gollwitzer, Benjamin J. Marsland. Impact of Early-Life Exposures on Immune Maturation and Susceptibility to Disease 4. Remo Frei， Kristina Heye， Caroline Roduit. Environmental influences on childhood allergies and asthma —The Farm effect 5. Danping Zheng, Timur Liwinski, Eran Elinav. Interaction between microbiota and immunity in health and disease 6. Hsin-Jung Wu, Eric Wu. The role of gut microbiota in immune homeostasis and autoimmunity 7. Ekaterina Pesheva，T. Praveena, Heebum Song, et al. Diet, Gut Microbes, and Immunity - Research in mice shows how diet alters immune system function through a gut microbe (Harvard Medical School News & Research) 8. Selma P Wiertsema, Jeroen Van Bergenhenegouwen, Johan Garssen, Leon M J Knippels. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies 9. Nic Fleming. Nature Vol 634, 17 October 2024. Your diet can change your immune system — here’s how 10. In Sigma Statements by Danny Lennon, May 12, 2020. Nutrition & Immune Function. 11. Simin N Meydani, Sai K Das, Carl F Pieper, et al. Long-term moderate calorie restriction inhibits inflammation without impairing cell-mediated immunity: a randomized controlled trial in non-obese humans 12. Michael K. Drew, Nicole Vlahovich, David Hughes, et al. A multifactorial evaluation of illness risk factors in athletes preparing for the Summer Olympic Games 13. Evanthia Tourkochristou, Chistos Triantos, Athanasia Mouzaki. The Influence of Nutritional Factors on Immunological Outcomes 14. Ali Mujtaba Shah, Zhisheng Wang, Jian Ma. Glutamine Metabolism and Its Role in Immunity, a Comprehensive Review 15. P. Bhaskaram. Immunobiology of mild micronutrient deficiencies 16. Richard J Simpson, John P Campbell, Maree Gleeson, et al. Can exercise affect immune function to increase susceptibility to infection?

想了解更多关于身体的秘密吗？关节灵活你知道，但代谢灵活听说过吗？断食、低碳饮食为何备受追捧？这一切，都离不开“代谢灵活度”的神奇力量！想象一下，我们的身体如同高性能混合动力车，轻松驾驭各类燃料，这能力，古老而又关键。从肠道寄生虫的生存智慧，到人类应对食物稀缺的进化策略，代谢灵活度不仅是生存之道，更是健康风向标。然而，现代生活让它遭受挑战，营养过剩成了新危机。代谢失灵，肥胖、糖尿病接踵而至，健康警钟长鸣。揭秘时刻来了！身体如何在糖与脂肪间自如转换？紧急时刻，甚至能“变废为宝”，维持血糖平衡。能量工厂线粒体，是这一切运作的核心。想知道更多？比如，代谢卡壳对身体的连环冲击，从血糖失调到细胞损伤，乃至肥胖与疾病的紧密联系？别急，咱们还得聊聊影响代谢灵活的幕后推手：胰岛素、骨骼肌、脂肪组织，还有日夜作息的节奏感。饿了咋办？吃饱了又该如何？运动、休息，它们如何重塑你的代谢魔力？ 关键在此：理解代谢灵活背后的科学逻辑，调整生活方式，让身体再次回归健康节拍！ 00:41INTRO 01:57什么是“代谢灵活度”metabolic flexibility 05:28能量来源、能量系统、代谢路径 fuel source/ energy system/ metabolicpathways 11:35代谢不灵活的危害 metabolic inflexibility 15:26影响代谢灵活度的重要因素：1. 饭后&空腹 feeding&fasting 18:442. 肝脏、骨骼肌、脂肪组织 liver/skeleton muscle/wat 23:343. 运动 exercises 27:204. 睡眠 sleep 28:26如何提高代谢灵活度 34:01OUTRO BGM:I Don’t Recognise You - NewDad References: 1. Metabolic flexibility www.cambridge.org 2. Metabolic Flexibility in Healthand Disease www.cell.com(17)30220-6.pdf 3. Metabolic Flexibility andinsulin resistance journals.physiology.org 4. Metabolic Flexibility as anAdaptation to Energy Resources and Requirements in Health and Disease academic.oup.com 5. Metabolic Flexibility and ItsImpact on Health Outcomes www.sciencedirect.com 6. Metabolic Flexibility as anAdaptation to Energy Resources and Requirements in Health and Disease academic.oup.com 7. Metabolic Flexibility and ItsImpact on Health Outcomes www.sciencedirect.com 8. Mitochondrial (Dys)function andInsulin Resistance: From Pathophysiological Molecular Mechanisms to the Impactof Diet www.frontiersin.org 9. Mitochondrial dysfunction andoxidative stress in metabolic disorders - A step towards mitochondria basedtherapeutic strategies pubmed.ncbi.nlm.nih.gov 10.High glucose-induced oxidative stress and mitochondrial dysfunctionin neurons faseb.onlinelibrary.wiley.com 11.Effects of acute lipid overload on skeletal muscle insulinresistance, metabolic flexibility, and mitochondrial performance www.ncbi.nlm.nih.gov 12.Prolonged Fasting Identifies Skeletal Muscle MitochondrialDysfunction as Consequence Rather Than Cause of Human Insulin Resistance diabetesjournals.org 13.Metabolic flexibility during sleep www.nature.com

Show Note: 挚友喜宝老师空降直播间，揭秘举重冠军之路！从12岁懵懂入行，至23岁功成身退，十一年举重生涯苦乐交织。国字号背后的汗水与泪水，省级冠军到国家队征途的艰辛选拔，八一队的荣耀与挑战，每一个阶段都是成长的磨砺。肘部重伤不言弃，赛场下的心理较量，比拼的不仅是体力，更是坚韧心智。退役转型，从运动员到创业者，她如何在新赛道上续写不凡？听喜宝讲述，从竞技场到商海，独立女性的勇敢蜕变。运动不只是胜负，更是塑造人格的力量！ 0:00 自我介绍&履历 1:10 做职业运动员的经历 11:19 对待竞争的态度 13:31 运动和举重对人生的收获和启发 17:12 开创举重推广的事业 24:35 训练的目标和意义 29:25 克服饮食和形象困扰 36:26 新的人生态度&女性力量 41:27 为什么要练举重 喜宝的社交媒体： 抖音：喜宝 小红书：喜宝