来日方长

By Wei Zhou

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。... more

· Health & Fitness

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How many episodes does 来日方长 have?

The podcast currently has 43 episodes available.

来日方长 episodes:

May 02, 2026大脑重启、血糖控制与微塑料排毒，助力更健康的衰老
通过每天练习三分钟的“刻意无聊”，可以激活大脑的默认模式网络，提升创造力和情绪韧性；同时，通过补充活性B族维生素优化同型半胱氨酸水平，有助于预防神经退行性脑萎缩。简单的饮食调整 - 例如用柠檬汁减缓血糖剧烈波动，或每天摄入约100克优质蛋白以维持促进代谢的肌肉量 - 可以有效预防长期代谢功能紊乱。最后，通过补充稳定型萝卜硫素帮助清除体内微塑料、结合“运动+高氧+红光疗法”提升线粒体能量，以及摄入富含多酚的发酵食品来滋养关键的肠脑轴，可以进一步促进细胞修复并降低全身性炎症，从而全面支持健康长寿。
We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.
May-1, Rachel Martin, Voice in Your Head Doesn’t Have..., 10% Happier
May-1, Nina Patrick, World’s First Longevity Fitness..., Longevity.Tech
May-1, Andrea Donsky, Mindblowing Menopause Facts &..., Thyroid Fixer
May-1, Andrew Salisbury, Unlocking Coffee’s Hidden..., Well Beyond 40
May-1, Can’t Sit Still Without..., Train Your Brain & Embrace..., On Purpose
May-1, Dr. Edith Eger, Auschwitz Survivor Who Chose..., School of Greatness
May-1, Dr. Joanne Slavin, Fat Loss Formula: Protein +..., Optimal Protein
May-1, Sandra Kaufmann, Are You Aging Like Someone..., Longevity w/ Niddam
May-1, Selfies Predict Cancer, Dirty..., Human Upgrade
Apr-30, David Roberts, Broccoli Molecule That Steers..., Dr. Tyna Show
Apr-30, Your Body is a Chemistry Lab..., Everyday Wellness
Apr-30, Perimenopause or Career Burnout..., Energized w/ Mariza
Apr-30, Jonny Miller, Become Less Reactive & Find..., Feel Better Live More
Apr-30, Medicine’s Forgotten Biomarker..., Health Longevity
Apr-30, Control Sugar Cravings &..., Huberman Lab
Apr-30, John Schott, Be a Better Father & Avoid..., Boundless Life
Apr-30, Brad Pitzele, Strangest Thing I Do Every..., Human Upgrade
Apr-29, Jayne Morgan, Why Women Miss Heart Risks, Well Beyond 40
Apr-29, Carrie Jones, Estrogen Masterclass: Truth..., Everyday Wellness
Apr-29, Hidden Truth About Exercise..., Model Health Show
Apr-29, Chloe Kim, Perform Under Pressure..., School of Greatness
Apr-29, Dr. William Li, Mental Health Starts in the..., Dr. Hyman
Apr-29, Cynthia Thurlow, Why Women Gain Weight..., Genius Life
Apr-29, Dan Sullivan, Silent Enemies of Energy..., Moonshots
Apr-29, James Patterson, Are You Living a Good Life..., 10% Happier
Apr-29, Bridget Bahl, Diagnosis That Changed..., On Purpose
Apr-29, Moving Forward, Century Lives
Apr-29, Cynthia Thurlow, Gut Health Driving Weight..., Dhru Purohit
Apr-29, Elad Gil, How to Spot Billion-Dollar..., Tim Ferriss
Apr-28, Dr. Darshan Shah, Take Control & Maximize..., WHOOP
...more
23min
April 29, 2026肌酸、睡前断屏、重训与纤维重置：打造全面长寿策略
通过融入一些简单的日常习惯，比如每天摄入10到15克肌酸以帮助预防认知衰退，以及练习“吸3秒、呼7秒”的呼吸法来主动抑制推动衰老的慢性炎症，你可以显著提升长期健康寿命。像大重量力量训练和规律的桑拿这样的“良性压力”，能够作为全身性的保护机制，改善大脑结构、促进细胞修复，并增强心血管健康。最后，建立基础生活习惯 - 例如睡前90分钟远离电子设备、摄入足够膳食纤维以清除多余激素，以及优先选择简单的天然食物来重置多巴胺 - 可以协同作用，恢复代谢功能、提升睡眠质量，并增强日常精力。
We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.
Apr-28, Todd Shipman, Unlocking ENERGY: Why Quantum..., Longevity w/ Nathalie
Apr-28, Mark Bell, Fat vs Carbs: What Makes You Fat?, Dr. Gabrielle Lyon
Apr-28, Christopher Shade, Metals & Menopause: Hormones..., Hormone Solution
Apr-28, Cynthia Thurlow, Menopause Gut: Hormones & Weight..., Thyroid Fixer
Apr-28, Dr Jen Unwin, Why You Can’t Stop Eating Sugar..., Feel Better Live More
Apr-28, Siobhan Mitchell, Estrogen, Gut & Mitochondria..., Energized
Apr-28, Cynthia Thurlow, Is Beef Destroying Hormones?, Human Upgrade
Apr-28, Daniel Ives, AI Longevity: Reverse Aging Gene?, Health Longevity Secrets
Apr-27, HRT Isn’t Enough: Build Muscle, Dr. Tyna
Apr-27, Why 10 Minutes Exercise Is Enough, Well Beyond 40
Apr-27, JJ Virgin, Muscle Mass Regulates Aging..., Longevity.Technology
Apr-27, Use AI Without Losing Your Brain, Kwik Brain
Apr-27, Feeding Kids: What They Need, Dr. Hyman
Apr-27, Bill Gifford, Sauna Power: Heart & Brain..., Dhru Purohit
Apr-27, Cynthia Thurlow, Trauma, Birth Control & Gut..., BETTER!
Apr-27, Leila Hormozi, Working Hard But Not Winning?, On Purpose
Apr-27, Dr Stacy Sims, Women’s Health & Fitness..., Rich Roll
Apr-27, Thinking Scientifically Toolkit, Peter Attia
Apr-27, Kevin J Tracey, Regulate Nervous System..., 10% Happier
Apr-27, Sleep & Doomscrolling, Matt Walker
Apr-27, Joanne Slavin, Fiber & Fat Loss Truth..., Optimal Protein
Apr-27, Ryan Leak, Stop Reacting Start Winning, School of Greatness
Apr-27, Scott Galloway, Male Roles & Fulfillment..., Huberman Lab
Apr-27, Cynthia Thurlow, Menopause Gut & Metabolism..., Model Health
Apr-27, Brain Talks to Pancreas..., Metabolic Classroom
Apr-26, Dr Louisa Nicola, Brains and Hormones, You Are Not Broken
Apr-26, Boost Immunity with Ancient Fruit, Human Upgrade
Apr-26, Luke Cook, GLP-1s & Food Addiction..., Genius Life
Apr-25, Roxanne Khamsi, We Are All Genetic Mosaics, Ground Truths
...more
26min
April 25, 2026HIIT大脑提升、NAD+重启、早期MRI筛查与压力排毒，延缓衰老
你可以通过一系列主动策略，有效保护大脑免受年龄相关退化的影响。例如，采用高强度间歇训练（HIIT）来促进记忆中枢（如海马体）的生长，同时减少对AI进行复杂学习的依赖，从而建立更强的“认知冗余”（cognitive headroom）。在细胞层面，通过特定植物活性成分来恢复NAD+循环通路，并补充植物来源的微量矿物质，可以安全提升日常能量水平，促进DNA修复，并改善深度睡眠质量。最后，采取前瞻性的健康管理措施，例如在20至30岁建立全身MRI基线，有助于及早发现微小病变。同时，清理长期积累的情绪压力 - 无论是通过躯体化情绪疗法，还是针对创伤的星状神经节阻滞（SGB）注射 - 都有助于降低炎症水平，从而逆转推动生物学衰老的关键因素。
We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.
Apr-25, We've Used GLP-1s for 3 Years: What..., Hormone Solution
Apr-25, Karen Corbin, How Microbes Control Your Energy..., Everyday Wellness
Apr-25, Dr. Nichola Conlon, Could NAD IVs Be Bad For You..., Boundless Life
Apr-24, How to Fix Your Menopause in 7..., Thyroid Fixer
Apr-24, Michael Todd, Why Your Past Trauma Is Costing..., School of Greatness
Apr-24, Caitlin Thompson, Inside Kambo: Poison, Purging..., Human Upgrade
Apr-24, Dr. Eric Helms, Protein Intake During Fat Loss..., Optimal Protein
Apr-24, Nina Patrick, Biggest Longevity Breakthroughs..., Longevity.Tech
Apr-24, Cynthia Thurlow, Midlife Wake-Up Call: Why Doing..., Longevity w/ Niddam
Apr-24, Sebene Selassie, Feel Your Feelings, Drop the..., 10% Happier
Apr-24, 10 Books That Changed My Life, On Purpose
Apr-24, Dr. Scott Sherr, Healing Power of Methylene..., Well Beyond 40
Apr-23, Dr. Matt Dawson, One Blood Spot = Hundreds..., Boundless Life
Apr-23, Erich Jarvis, Neuroscience of Speech, Language..., Huberman Lab
Apr-23, Cathy Lanier, From Food Stamps to Super Bowl..., Tim Ferriss
Apr-23, Dr Tommy Wood, Truth About Caffeine..., Feel Better Live More
Apr-23, How GLP-1s Alter Gut & Microbiome..., Everyday Wellness
Apr-23, Adam Skolnick, Stop Optimizing Life & Start..., Rich Roll
Apr-23, 90% of Americans Have This Disease..., Health Longevity
Apr-23, Cynthia Thurlow, Bloated, Weight Gain & Gut..., Energized w/ Mariza
Apr-23, Dr. Tommy Wood, Getting Dumber Since 30..., Human Upgrade
Apr-22, Dr. Eugene Lipov, Trauma Treatment That Could..., Dhru Purohit
Apr-22, Sean Callagy, Skill That Controls Your Income..., On Purpose
Apr-22, Rosa Lewis, Relax the Need to Control..., 10% Happier
Apr-22, Daniel Sodickson, Detect Cancer Years Earlier..., Dr. Hyman
Apr-22, Caroline Alan, Mineral Gap in Midlife..., Everyday Wellness
Apr-22, Natalie Crawford, Why Fertility Is Declining..., Genius Life
Apr-22, Amy Purdy, Mindset After Losing Both Legs..., School of Greatness
Apr-22, Cynthia Thurlow, Heal Your Gut & Menopause..., Well Beyond 40
Apr-21, Jim Davis, WHOOP Labs: New Health Insights..., WHOOP
...more
24min
April 23, 2026挪威4x4训练、4-7-8呼吸法与积极老龄观：延长寿命的关键习惯
通过在餐前饮用稀释的苹果醋，并在餐后进行10–15分钟的活动，可以有效平缓危险的血糖波动，从而提升每日精力与长期健康。同时，通过高蛋白饮食结合力量训练，打造更具韧性的身体，对抗与年龄相关的虚弱。
你还可以通过挑战有氧耐力（例如挪威4x4训练法）来延缓认知衰退，甚至让大脑海马体增长高达3%。再配合根据个人生物节律调整作息，并在睡前练习4-7-8呼吸法，可以获得更深层的恢复性睡眠。
最后，通过有意识地进行“元时刻”（meta-moment）来管理压力，并建立积极、解放性的老龄观，不仅能显著提升心理韧性，还被研究证明可能延长寿命达7.5年。
We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.
Apr-22, Michael Breus, Truth About Snoring, Dreams & Fat..., Model Health
Apr-22, Farzanah Nasser, 5 Gut Health Habits for Skin..., Dr. Kitchen
Apr-21, Nir Eyal, Stop Limiting Yourself & Unlock..., Feel Better Live More
Apr-21, Caroline Alan, Humic & Fulvic Minerals for..., Longevity Niddam
Apr-21, Siobhan Mitchell, Why Menopause Belly Happens..., Hormone Solution
Apr-21, Majid Fotuhi, Reverse Brain Aging in 12 Weeks..., Energized Mariza
Apr-21, Nick Norwitz, Keto Saved My Life & Future..., Health Longevity
Apr-21, Dr. Efrat LaMandre, Truth About Women Ignored..., Thyroid Fixer
Apr-21, Frailty Is the Kiss of Death..., Dr. Tyna
Apr-21, Jason Fung, 3 Rules to Lose 50 Pounds..., Human Upgrade
Apr-21, Dr. Christle Guevarra, GLP-1 Risks & Who Should..., Gabrielle Lyon
Apr-20, Sleep Questions Answered..., Dr. Hyman
Apr-20, Liz Gleadle, Unlock Hidden Physical Abilities..., Model Health
Apr-20, Sleep & Binaural Beats..., Matt Walker
Apr-20, Marcus Capone, Psychedelics for PTSD & Healing..., Rich Roll
Apr-20, Kara Collier, Improve Metabolic Health..., Everyday Wellness
Apr-20, Muscle Biology Behind Diabetes..., Metabolic Classroom
Apr-20, Predictors of Healthspan..., Well Beyond 40
Apr-20, Prostate Cancer Screening Fix..., Peter Attia
Apr-20, Dr. Juliana Hauser, Why Sexual Health Matters..., Better Stephanie
Apr-20, Amy Chan, Why Dating Feels Hard Today..., Genius Life
Apr-20, Tim Ferriss, 10-Min Exercise to Stop Overthinking..., On Purpose
Apr-20, Alexis Bank, Skills AI Can’t Replace..., Kwik Brain
Apr-20, Dr Joe Dispenza, Heal Your Body with Your Mind..., School Greatness
Apr-20, Dr. Eric Helms, Burn Fat & Preserve Muscle..., Optimal Protein
Apr-20, Marc Brackett, Regulate Your Emotions..., Huberman Lab
Apr-20, Tim Gray, Biohacking Is Dead..., Longevity Tech
Apr-19, Lisa Moore, Strengthen Bones with PT..., Not Broken
Apr-19, Sebastian Mallaby, The Infinity Machine..., Ground Truths
Apr-19, Morning Drink Helped Lose 100 Pounds..., Human Upgrade
...more
21min
April 20, 202612分钟专注训练、学习后冷水刺激与西兰花芽饮：简单可行的长寿日常方案
一些简单且有科学依据的日常习惯，可以显著提升你的精力、专注力和长期健康。在这一期节目中，我们拆解了一系列高效实践 - 从12分钟的大脑重置训练、学习后的冷水刺激，到通过打碎西兰花芽来促进细胞排毒 - 这些方法顺应你的生理机制，而不是对抗它。了解如何通过这些微小但关键的日常行动，提升认知表现、优化代谢功能，并为更长久、更健康的人生打下基础。
We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.
Apr-18, Victoria Felkar, Part 2: What Midlife Women Need..., Hormone Solution
Apr-18, Best Peptide & Supplement Stack For..., Boundless Life
Apr-18, Debra Atkinson, Most Women Are Training Wrong..., Everyday Wellness
Apr-17, Flouride and IQ, Sardinemaxxing,..., Human Upgrade
Apr-17, Ashley Koff, Most Impactful Pod Moments This..., Longevity w/ Niddam
Apr-17, 10 Harsh Truths I Wish I Knew in..., On Purpose
Apr-17, Phil Newman, $67B Longevity Boom & Big Tech..., Longevity.Technology
Apr-17, Michael Pollan, Why Your "Healthy" Foods Are..., School of Greatness
Apr-17, How to Fix Your SLEEP, Thyroid Fixer
Apr-17, Dr. Scott Sherr, Mitochondria, Stress & Midlife..., Well Beyond 40
Apr-17, Maria Semple, Stoic Fix for Trudging Through..., 10% Happier
Apr-17, Dr. Carlene Starck, New Study on Protein, Fat Loss..., Optimal Protein
Apr-16, Hack Your Vagus Nerve – Simple..., Everyday Wellness
Apr-16, Tommy Wood, Build a Better Brain + Ketamine..., Boundless Life
Apr-16, Haemin Sunim, How to Feel Calm, Present..., Feel Better Live More
Apr-16, Magnesium LIE — Blood Test Missing..., Health Longevity Secrets
Apr-16, Dr. Natalie Crawford, Inflammation, Hormones &..., Energized w/ Mariza
Apr-16, Justin Gardner, Why I'm Putting 100x Bleach..., Human Upgrade
Apr-16, Brian Dean, 4-Hour Workweek Success Story..., Tim Ferriss
Apr-16, Understand & Improve Memory..., Huberman Lab
Apr-15, Dr. Christopher Davis, Women’s Heart Disease After..., Everyday Wellness
Apr-15, Emeran Mayer, Microplastics, Microbes &..., Model Health Show
Apr-15, Wendy Suzuki, Top 10 Neuroscience Tips..., 10% Happier
Apr-15, Where Should I Live?, Century Lives
Apr-15, Jan-Emmanuel De Neve, Daily Habit Linked to Happiness..., On Purpose
Apr-15, Dan Martell, Why Your Past Doesn't Determine..., School of Greatness
Apr-15, Dr. Jason Fung, Why You Are Always Hungry..., Well Beyond 40
Apr-15, Dr. Scott Sherr, Tired But Wired? Energy Loop..., Dr. Hyman
Apr-15, Doug Evans, Most Powerful Food You’re Not..., Genius Life
Apr-15, Dr. John La Puma, Too Much Indoor Time Raises..., Dhru Purohit
Apr-01, Hanadie Yousef, Cracking the Secretome Code, Not Getting Younger
...more
24min
April 16, 2026红光睡眠、5-5视线重置与每日硝酸盐绿叶菜
在这一期节目中，我们揭示一些出人意料的健康真相 - 比如为什么你每天使用的抗菌漱口水可能正在损害你的心血管系统，以及一个简单的视线调整如何能瞬间让过度紧张的神经系统平静下来。一起探索这些简单却高效的日常策略：从将“CARP”原则应用于人际关系，到睡前佩戴特定红色镜片眼镜，这些方法都能显著延长健康寿命，并大幅提升深度恢复性睡眠质量。
We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.
Apr-14, Melissa Sonners, 737: Why You Still Feel Off in..., Energized
Apr-14, 621. How to Fix Your Hair Loss, Thyroid Fixer
Apr-14, Tucker Hamilton, Unlocking Your Last 20% To..., WHOOP
Apr-14, Dr. Nasha Winters, #429: Redefining CANCER:..., Longevity
Apr-14, Kashif Khan, Quick Hits: Cracking the Genetic..., Hormone Solution
Apr-14, Dominique Sachse, Dominique Sachse on Aging Well..., Dr. Lyon
Apr-14, Catherine Baucom, Can a Transplant Cure Aging?..., Health Longevity
Apr-14, Dr Jenna Macciochi, How To Support Your Immunity..., Feel Better Live More
Apr-14, Jim O'Neill, CDC Director Jim O'Neill on..., Human Upgrade
Apr-13, Baran Dilaver, BONUS: Why Am I So Tired?..., Everyday Wellness
Apr-13, Emily Oster, Parenting Expert Emily Oster:..., On Purpose
Apr-13, Dr Terry Wahls, She Was Told MS Was..., Longevity.Tech
Apr-13, AMA #83: Peptides—evaluating..., Peter Attia
Apr-13, Max Lugavere, Brain Nutrition Expert |..., Kwik Brain
Apr-13, Emma Grede, Start With Yourself:..., School of Greatness
Apr-13, Maryellen MacDonald, The Science of Talking:..., 10% Happier
Apr-13, Nick Bilton, Everything Is A Story:..., Rich Roll
Apr-13, Amir Levine, 566: How Healthy Attachment..., Genius Life
Apr-13, Cravings After 40 Are Not a..., Well Beyond 40
Apr-13, How Insulin May Be Silencing..., Metabolic Classroom
Apr-13, Dr. Natalie Crawford, How Women Can Improve..., Huberman Lab
Apr-13, Leslie Kenny, You Have 5 Years Left..., BETTER!
Apr-13, Andy Mant, Use These Biohacks to Heal..., Model Health
Apr-13, What It Really Means to..., Dr. Hyman
Apr-13, #131 - Sleeping with Pets, Matt Walker
Apr-13, Dr. Carlene Starck, New Study: Protein Requirements..., Optimal Protein
Apr-12, Sunny Smith, 366. Coaching, Training Trauma..., Not Broken
Apr-12, What Doctor's DON'T Tell You..., Human Upgrade
Apr-11, Jason Klop, Are Poop Pills The..., Boundless Life
Apr-11, Victoria Felkar, Part 1: Women Have Been..., Hormone Solution
Apr-11, Dr. Felice Gersh, Ep. 579: Normal Isn’t..., Everyday Wellness
Apr-11, More Than Exercise: The Hormone..., Dr. Tyna
...more
20min
April 11, 2026餐后散步、高蛋白饮食、4-7-8 呼吸法，以及促进大脑功能的镁补充
几个简单的日常习惯，就可以从根本上重塑你的代谢、大脑和整体能量状态。餐后10分钟步行、每餐摄入30克蛋白质，以及像4-7-8呼吸法和针对大脑的营养补充，可以帮助身体从“储存脂肪”模式切换到“燃烧脂肪”模式，同时提升认知功能。在这一期节目中，我将拆解这些有科学依据、可以从今天开始实践的关键习惯，在不增加生活复杂度的情况下，帮助你提升健康寿命。
We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.
Apr-10, Dr. Andrew Weil, How to Protect Your Brain and Live..., School of Greatness
Apr-10, Trisha Pasricha, How to Get to Poophoria, Making..., Ground Truths
Apr-10, How to Communicate So People Actually..., On Purpose
Apr-10, Grace Liu, Poop, Peptides & The Power of..., Longevity w/ Niddam
Apr-10, Sebene Selassie, What To Do When Life Won't Let..., 10% Happier
Apr-10, Phil Newman, How Longevity Is Converging With..., Longevity Tech
Apr-10, Superhuman Contact Lenses, Motivation..., Human Upgrade
Apr-10, The Real Macros Behind the 5 Most..., Optimal Protein
Apr-10, Deanna Minich, Mastering Your Internal Symphony, Well Beyond 40
Apr-10, The PSMF Library Is Live! Special..., Optimal Protein
Apr-10, Josh Dech, The ULTIMATE Gut Episode:..., Thyroid Fixer
Apr-9, EXPLAINER: Walking Won't Burn Fat..., Health Longevity
Apr-9, William Li, How To Eat To Boost Your Body’s..., Feel Better Live More
Apr-9, Rebuilding My Body & Starting Over..., Rich Roll
Apr-9, Dr. Guosong Liu, Can Magnesium REALLY Boost Brain..., Boundless Life
Apr-9, David Anderson, The Biology of Aggression,..., Huberman Lab
Apr-9, Caroline Alan, Why Women Over 40 Feel So..., Energized
Apr-9, 20 Grams Is Not Enough! Why Your..., Everyday Wellness
Apr-9, Dr. Sarah Daccarett, Why Doctors Can't Fix Women..., Human Upgrade
Apr-8, Bryce Appelbaum, The Eye-Brain Connection: How..., Dhru Purohit
Apr-8, Dr. Heather Stone, You're Not A Hypochondriac:..., Well Beyond 40
Apr-8, David Grutman, The Career Advice Everyone Gets..., On Purpose
Apr-8, Prentis Hemphill, This Episode Will Calm Your..., 10% Happier
Apr-8, Fat Loss Scientists Reveal How to..., Model Health
Apr-8, Dean Graziosi, The Real Reason You Keep..., School of Greatness
Apr-8, Dr. Natalie Crawford, Infertility Is a Warning Sign..., Everyday Wellness
Apr-8, Dr Vijay Murthy, Can ayurveda improve your..., Doctor's Kitchen
Apr-8, Chris Paul, NBA Legend Chris Paul on..., Dr. Hyman
Apr-8, Trisha Pasricha, How to Have More Complete..., Genius Life
...more
22min
April 09, 2026补充肌酸、举重训练、改善睡眠、建立更好的关系：8个有科学依据的长寿习惯
大多数人把重点放在节食和有氧运动上- 但真正影响长寿的关键因素其实更具体：通过补充肌酸为大脑提供能量、通过力量训练增强肌肉、通过减少蓝光来保护睡眠，甚至每周进行一次“敬畏行走（awe walk）”来重置神经系统。在这一期中，我们拆解了8个有科学依据的习惯 - 从合理分配蛋白质摄入到加强社会连接 - 这些都会直接影响你的代谢、认知能力以及长期健康。这些都是你今天就可以开始的简单、可执行的改变，帮助你打造更敏锐的大脑、更强健的身体，以及更长久、更健康的人生。
We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.
Apr-7, Caitlin Thompson, The Underground World of Frog Venom..., Human Upgrade
Apr-7, Elisabetta Burchi, The Longevity Nerve: The Missing..., Health Longevity
Apr-7, Michelle Khare, Daredevil Michelle Khare — How to..., Tim Ferriss
Apr-7, Dr. Tom Brenna, The Truth about Saturated Fat,..., Gabrielle Lyon
Apr-7, Deanna Minich, Quick Hits: The Hidden Role of..., Hormone Solution
Apr-7, Dr. Kristen Holmes, Master Your Golf Game: Key Habits..., WHOOP
Apr-7, Dr. Meenal Agarwal, The Hidden Link Between Vision,..., Longevity Niddam
Apr-7, Dr Amir Levine, How To Change The Quality Of Your..., Feel Better Live
Apr-7, GLP-1s and Your Thyroid: What..., Thyroid Fixer
Apr-7, The Stress–Metabolism Connection:..., Energized Mariza
Apr-6, Max Jolliffe, The King of Moab: Ultrarunner Max..., Rich Roll
Apr-6, Dr. Dacher Keltner, Cultivating Awe & Emotional..., Huberman Lab
Apr-6, Myron Golden, Why You're Still Broke (And It..., School Greatness
Apr-6, Bryce Appelbaum, How to Preserve and Enhance..., Genius Life
Apr-6, Noah Kahan, Imposter Syndrome, Anxiety & The..., On Purpose
Apr-6, Aging clocks—what they measure..., Peter Attia
Apr-6, Gabor Maté, Five Steps To Stop Scrolling,..., 10% Happier
Apr-6, Why Creatine Is One of the Most..., Metabolic Classroom
Apr-6, How to Reduce Seasonal Allergies..., Dr. Hyman
Apr-6, Why Lifting Weights is the Secret..., Well Beyond 40
Apr-6, Fat Loss, Protein & PSMF — Your..., Optimal Protein
Apr-6, "Toned" Isn't Real: Build Muscle..., Dr. Stephanie
Apr-6, Jessica Shepard, The Hidden Hormone Shift Driving..., Model Health
Apr-6, Ashley Zehnder, How Animal Biology Is Shaping..., Longevity Tech
Apr-6, Shift Work and Solutions, Matt Walker
Apr-5, Dr. Lisa Miller, The Awakened Brain, You Are Not Broken
Apr-5, The Silent Signs of Low Estrogen..., Dr. Tyna
Apr-5, Fix Mitochondria With NASA’s..., Human Upgrade
Apr-5, How to Absorb Books 3x Faster..., Kwik Brain
Apr-4, Brigham Buhler, "Oil Changes" For Your Blood..., Boundless Life
Apr-4, Trisha Pasricha, You’ve Been Pooping All Wrong!..., Everyday Wellness
Apr-4, The Menopause Metabolic Storm:..., Hormone Solution
...more
23min
April 04, 2026晨间重编程、负重行走、社交时差
你醒来后的前30分钟，可能会把大脑“设定”为压力模式，或者让你进入平静专注与高韧性的状态。本期节目将带你了解一个简单可行的晨间重编程方法，为什么在日常步行中增加轻负重（rucking）可以提升代谢与肌肉，以及保持规律作息如何消除“社交时差”。我们还会拆解这些习惯背后的生物机制 - 皮质醇节律、负重驱动的适应，以及昼夜节律的对齐，让你真正理解它们为何有效。这些都是有科学依据、可以立刻开始执行的实用方法，帮助你提升精力、加快恢复，并改善长期健康。
We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.
Apr-3, Dan Sullivan, Inside The Abundance Ecosystem..., Moonshots
Apr-3, The Dark Side of GLPs Nobody..., Thyroid Fixer
Apr-3, Melissa Urban, The Invisible Price of Poor Sleep..., LONGEVITY
Apr-3, 7 Things to Tell Yourself Every..., On Purpose
Apr-3, Shi Heng Yi, How to Develop Unbreakable..., School of Greatness
Apr-3, Phil Newman, Can Aging Be Treated Like..., Longevity.Tech
Apr-3, Seth Jones, Your AC Is Making You Dumber..., Human Upgrade
Apr-3, Bart van Melik, What To Do When Your Mind Won't..., 10% Happier
Apr-2, Tracy Slepcevic, Your Doctor Is Wrong About..., Human Upgrade
Apr-2, Annette Verpillot, The Fascinating Science of..., Boundless Life
Apr-2, Dr. Andy Galpin, Essentials: How to Build Strength..., Huberman Lab
Apr-2, Dr. Mamina Turegano, The Truth About Botox Sunscreen..., Energized
Apr-2, Stop the Bloat! The Fastest Way..., Everyday Wellness
Apr-2, Rich Speaks On Tiger Woods..., Rich Roll
Apr-2, Dr Camilla Nord, How To Reconnect With Joy..., Feel Better Live More
Apr-1, Sal Di Stefano, Visceral Fat Can Destroy..., Dhru Purohit
Apr-1, Capably Aging in Place, Century Lives
Apr-1, Dr. Alok Kanojia, The Real Reason You Can't..., School of Greatness
Apr-1, Arthur Brooks, Why Your Life Feels Meaningless..., Genius Life
Apr-1, Jonathan Kanevsky, Breast Implants Are Making..., Dr. Hyman
Apr-1, 3 Underrated Exercises to Burn..., Model Health
Apr-1, Andrew Salisbury, Why Coffee is a Health..., Well Beyond 40
Apr-1, Hanadie Yousef, Cracking the Secretome Code, Not Getting Younger
Apr-1, Arthur Brooks, Modern Life Is Designed..., 10% Happier
Apr-1, Dominik Nischwitz, This Is Destroying Your Oral..., Everyday Wellness
Apr-1, Dr. Gabor Maté, Constantly Worrying What..., On Purpose
Mar-31, Bert Kreischer, Getting Healthier Without Losing..., WHOOP
Feb-27, Evan MacLean, The Science of Canine Cognition..., Body of Wonder
...more
25min
April 01, 2026小习惯，大长寿：贴嘴睡觉、每天用牙线、每周30种植物
很多人以为长寿需要复杂的方案、昂贵的检测或前沿疗法，但事实上，一些回报最高的干预却非常简单。在这一期中，我们拆解几个关键的小习惯：通过贴嘴促进鼻呼吸以获得更深度睡眠，把使用牙线当作改善代谢的工具，以及每周摄入30种不同植物来增强肠道微生态 - 每一个背后都有扎实的生物学机制支撑。
你可以把这当作一份“长寿ROI指南”：简单、可执行，但却能在不知不觉中，对你的健康产生巨大的长期影响。
We listen to a wide range of health and longevity podcasts every week and highlight practical insights - supported by personal stories and clinical studies - so you know where to explore further.
Mar-31, Dr. Tricia Pingel, Advanced Thyroid & Adrenal Master..., Thyroid Fixer
Mar-31, Sabih Chaudhry, Glucose Sensing Watch Explained, Health Longevity
Mar-31, Dr. David Allison, GLP-1 Drugs & Bariatric Surgery..., Dr. Gabrielle Lyon
Mar-31, Shawn Stevenson, Why We’re Still Exhausted Today..., Energized
Mar-31, David Roberts, Broccoli Power & Longevity Molecule..., Longevity Niddam
Mar-31, Oliver Amdrup-Chamby, Protein Powder Risks Explained..., Human Upgrade
Mar-31, Dr. Elizabeth Yurth, HRT, Cancer & Bone Health..., Hormone Solution
Mar-31, James Nestor, Change Your Breathing for Energy..., Feel Better Live More
Mar-30, Elizabeth Boham, Why Endometriosis Returns..., Dr. Hyman
Mar-30, Richard Davidson, Neuroscience of Flourishing..., 10% Happier
Mar-30, Fat Loss, Protein & PSMF AMA (Part 1), Optimal Protein
Mar-30, Marc Breedlove, Hormones & Sexual Behavior..., Huberman Lab
Mar-30, Arthur Brooks, Faith, Neuroscience & Meaning..., School Greatness
Mar-30, Logan Ury, Dating Mistakes & Compatibility..., On Purpose
Mar-30, Philipp Samor, EMFs, Quantum Fields & Brain..., Kwik Brain
Mar-30, London Apothecary Sleep Story..., Matt Walker
Mar-30, Arthur Brooks, Crisis of Meaning & Purpose..., Rich Roll
Mar-30, Andrea Maier, Do Longevity Supplements Work?, Longevity Design
Mar-30, What Collagen Does After 30, Well Beyond 40
Mar-30, Aubrey de Grey, Why Aging Beliefs Are Wrong..., Longevity Tech
Mar-30, Dr. Mary Claire Haver, Perimenopause Guide After 10 Docs..., BETTER
Mar-30, Why Gum Disease Raises Blood Sugar, Metabolic Classroom
Mar-30, Torre Washington, Building Muscle Plant-Based..., Model Health
Mar-30, Robynne Chutkan, Gut Microbiome Long-Term Impact..., Everyday Wellness
Mar-30, Sal di Stefano, Build Muscle & Lose Fat Smart..., Genius Life
Mar-29, Henry Shukman, Create a Calm Mind Meditation..., Feel Better Live More
Mar-29, Adrian Woolfson, Future of Species Explained..., Ground Truths
Mar-29, Legal Sleep Powder vs Melatonin..., Human Upgrade
Mar-29, Dr. Kate White, Marriage & Midlife Connection..., You Are Not Broken
Mar-28, Louise Newson, Mental Health & Hormones Crisis..., Hormone Solution
Mar-28, Dr. Mara Kevan, Romantic Island Retreat Guide..., Boundless Life
Mar-28, Lindsey Berkson, Aging Well Strategy for Women..., Everyday Wellness
Mar-28, Uri Alon, What Systems Teach About Aging..., Longevity Design
...more
18min

FAQs about 来日方长:

How many episodes does 来日方长 have?

The podcast currently has 43 episodes available.