肌肉收缩会释放IGF-1，促进海马体修复；而像挪威4x4训练（以85–95%最大心率进行4组×4分钟）和渐进式负重训练，不仅能提升肌肉量，也能同步增强认知功能。这一期将串联“适度压力”（如桑拿、冷暴露）、线粒体适应，以及40Hz伽马脑波之间的关系，揭示为何“恰到好处的压力”能够抬高你的生理基线，并长期保护记忆力。你还将获得一套可执行的具体方法 - 从5秒恢复测试、每日抗阻训练，到减少对GPS和AI的依赖 - 帮助你在40岁之后同时强化身体与大脑，延缓结构性衰老。

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.

1. Mar-27, Sam Sanders, Stop Trying to Become Someone New..., 10% Happier
2. Mar-27, Andrew Koutnik, New Study Changes Everything About..., Optimal Protein
3. Mar-27, Nat Niddam, Part 2 - Bioregulator Questions..., Longevity
4. Mar-27, Oliver Burkeman, BITESIZE | How to Enjoy Your Life..., Feel Better Live More
5. Mar-27, Phil Newman, Hibernating Animals, AI Longevity..., Longevity.Tech
6. Mar-27, If You Feel Uncomfortable In New Social..., Conversations Feel Easy..., On Purpose
7. Mar-27, Victor Urzola, I Injected Stem Cells Into My..., Human Upgrade
8. Mar-27, Rainn Wilson, The Hidden Cost of Success..., School of Greatness
9. Mar-27, Dr. Dave Rabin, Is It REALLY Depression or..., Thyroid Fixer
10. Mar-26, Simon Hill, Decoding New U.S. Dietary Guidelines..., Rich Roll
11. Mar-26, Paola Sebastiani, Born to Live Longer? Genetics..., Longevity by Design
12. Mar-26, Arthur Brooks, Why Your Life Has No Meaning..., Human Upgrade
13. Mar-26, The Silent Disruptor: Chronic Stress..., Energized
14. Mar-26, Tim Ferriss, Q&A — AI Tsunami, Offline Advantage..., Tim Ferriss
15. Mar-26, Essentials: Using Salt to Optimize..., Huberman Lab
16. Mar-26, Cody Strodtman, NON-Drug Hack for Blood Pressure..., Boundless Life
17. Mar-26, The Estrobolome Connection! Balance..., Everyday Wellness
18. Mar-26, Brian Richards, Electric Light Bath to Heal..., Dr. Tyna
19. Mar-25, Vivienne Ming, AI Making Humans Dumber &..., Model Health
20. Mar-25, Dr Tommy Wood, 7 Habits to Keep Your Mind Sharp..., Doctor’s Kitchen
21. Mar-25, Dr. Nick Trubee, Stop Losing Bone After 40..., Everyday Wellness
22. Mar-25, John Green, Toolkit for a Noisy Mind..., 10% Happier
23. Mar-25, Lewis Howes, Everything You Want Comes When..., School of Greatness
24. Mar-25, Dr. Shannon Ritchey, Why You’re Not Seeing Results..., On Purpose
25. Mar-25, Tommy Wood, Future-Proof Your Brain..., Genius Life
26. Mar-25, Dr James Hollis, Find Meaning and Purpose..., Feel Better Live More
27. Mar-25, Dr. Scott Sherr, Biohacking Power of Methylene..., Well Beyond 40
28. Mar-25, Jessie Inchauspé, Your Baby's Metabolism..., Dr. Hyman
29. Mar-25, Dr. Tommy Wood, Your Brain Doesn’t Want You..., Dhru Purohit

仅需每天10–20分钟的高强度间歇训练（HIIT）以及像深蹲这样的“运动零食”，就可能将心血管死亡风险降低高达50%；而单纯提升腿部力量，就有望将过早死亡风险降低23%。本期节目深入解析“代谢灵活性”的科学，讲清高蛋白或生酮策略、肠道健康优化，以及睡前3小时停止进食，如何显著改善精力、血压和脂肪代谢。更重要的是，它揭示了大脑健康与长寿如何与肌肉、微量营养素协同（Omega-3与维生素B族）以及对压力的认知方式紧密相连，并提供一套你今天就能开始实践的可执行方案。

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.

1. Mar-24, Dr. Tommy Wood, How To Protect Your Brain Health..., WHOOP
2. Mar-24, 615. Why Women Over 40 Can’t Lose..., Thyroid Fixer
3. Mar-24, Jamie Justice, The $101 Million Race to Reverse..., Health Longevity
4. Mar-24, Dr. Tommy Wood, Can Cognitive Decline Be Reversed?, Dr. Lyon
5. Mar-24, Dr. Robin Berzin, Why Your Labs Look Normal But..., Energized
6. Mar-24, Identity Inversion Part 2, Boundless Life
7. Mar-24, Hannah Kleinfeld, This Fat Loss Shortcut Destroys..., Human Upgrade
8. Mar-24, Debbi Barber, Copper Peptides & Exosomes..., Hormone Solution
9. Mar-24, Dr. Arthur Brooks, How To Build Lasting Happiness, FoundMyFitness
10. Mar-24, Dr. Nafysa Parpia, Detox Pathways & Chelation..., Longevity Niddam
11. Mar-23, I Used To Be Vegan, Well Beyond 40
12. Mar-23, Shankar Vedantam, Handling Difficult People..., 10% Happier
13. Mar-23, Natural Short Sleepers, Matt Walker
14. Mar-23, Nischa Shah, #1 Financial Mistake in 20s & 30s..., On Purpose
15. Mar-23, Tommy Wood, Future-Proof Your Brain..., Rich Roll
16. Mar-23, Lucky Sekhon, What Sperm & Eggs Say About..., Genius Life
17. Mar-23, Office Hours: The Fiber Trend..., Dr. Hyman
18. Mar-23, Mark Horowitz, Taper Off Antidepressants Safely..., BETTER
19. Mar-23, Ivermectin Explained: The Science..., Metabolic Classroom
20. Mar-23, Dr. Rhonda Patrick, Best Vitality & Health Protocols, Huberman Lab
21. Mar-23, Can Thick Thighs Really Save Lives?, Model Health
22. Mar-23, Dr Lara Briden, Are We Managing Women’s Health..., Longevity Tech
23. Mar-23, Wade Lightheart, The 11% Absorption Trap..., Everyday Wellness
24. Mar-23, AMA #82: Applying Longevity Tools..., Peter Attia
25. Mar-23, Jay Papasan, The Productivity Trap..., Kwik Brain
26. Mar-23, Andrew Koutnik, New Study on Carbs & Performance, Optimal Protein
27. Mar-23, Sue Morter, Your Body Already Knows How..., School Greatness
28. Mar-22, Dr. Una Lee, Mesh, Vaginal Estrogen..., You Are Not Broken
29. Mar-22, Henry Shukman, 10 Minute Loving Kindness..., Feel Better Live More
30. Mar-22, Perfect Vision Naturally in 21 Minutes..., Human Upgrade
31. Mar-21, Dr. Matt Cook, Future of Regenerative Medicine..., Boundless Life
32. Mar-21, Dr. Felice Gersh, Progesterone & Longevity..., Everyday Wellness
33. Mar-21, Hormone–Histamine Connection..., Hormone Solution

降低胰岛素信号、修复肠道健康，并主动训练大脑 - 这些都是影响衰老进程中最具可操作性的关键杠杆。从低升糖饮食和高纤维营养，到神经系统调节、高强度运动以及早期心理健康干预，越来越多的证据表明，这些因素共同构成了一个相互连接的系统，驱动身体的韧性与长寿。本期内容提炼了可立即实践的策略，帮助你改善代谢健康、增强免疫功能，并保护长期的认知活力。

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.

1. Mar-20, James Clear, Build Better Habits & Break Old..., Dr. Chatterjee
2. Mar-20, Progesterone Deficiency: The Real..., Thyroid Fixer
3. Mar-20, 7 ChatGPT Prompts That Will..., On Purpose
4. Mar-20, Dr. Mariel Buqué, Generational Trauma Running Your..., School of Greatness
5. Mar-20, Phil Newman, Macrocyclic Peptides, HBOT &..., Longevity.Tech
6. Mar-20, Sebene Selassie, A Practice for Fidgeters..., 10% Happier
7. Mar-20, Dr. Jeffrey Bland, Lessons from Centenarians:..., Longevity Niddam
8. Mar-20, SNL Roasts MAHA, Pistachios..., Human Upgrade
9. Mar-20, Dr. Jose Antonio, Lose Fat Eating More Calories?..., Optimal Protein
10. Mar-20, Dehydration Can Kill Especially..., Dr. Tyna
11. Mar-19, Morning & Evening Bookends..., Boundless Life
12. Mar-19, Emily Balcetis, Tools for Setting & Achieving..., Huberman Lab
13. Mar-19, McCall McPherson, Why You Still Feel Like..., Human Upgrade
14. Mar-19, Metabolic Shift After 40:..., Energized Mariza
15. Mar-19, Fiber Is A Hormone Regulator..., Everyday Wellness
16. Mar-18, Izabella Wentz, Not Just Stress! Red Flag..., Everyday Wellness
17. Mar-18, Dave Evans, Psychology of Happiness &..., Genius Life
18. Mar-18, Baya Voce, The Skill No One Teaches..., Dr. Hyman
19. Mar-18, Ajahn Kovilo, Letting Go of Shame &..., 10% Happier
20. Mar-18, Dr. Scott Sherr, Break the Stress Spiral..., Well Beyond 40
21. Mar-18, Jessie Inchauspé, Pregnancy Nutrition Blueprint..., Dhru Purohit
22. Mar-18, Trevor Noah, Making Friends as Adult..., On Purpose
23. Mar-18, Manifestation Secrets That Will..., School of Greatness
24. Mar-18, Terrie Moffitt, Age Faster or Slower?..., Longevity Design
25. Mar-18, Kevin Rose, Random Show Couch Edition..., Tim Ferriss
26. Mar-18, Over the Rainbow, Century Lives
27. Mar-18, Cynthia Kenyon, Switching on Resilience, Not Getting Younger
28. Mar-18, Jimmy Choi, Parkinson’s to World Record..., Model Health
29. Mar-18, Dr Tommy Wood, Preventing Dementia Science..., Dr. Chatterjee

只需每天加入几分钟的高强度间歇训练（HIIT）或更积极的日常活动，就有可能将整体死亡风险降低高达30%。当这些运动与周期性断食相结合，能够激活深层细胞清理机制（如自噬），再配合侧卧睡姿以更高效地清除大脑代谢废物，你将有机会主动“逆转”生物年龄。最终，这份系统性指南揭示了如何通过优化睡眠习惯并参与多感官刺激活动，增强大脑韧性，延缓认知衰退，为长期健康打下坚实基础。

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.

1. Mar-18, Jimmy Choi, Diagnosed With Parkinson's at 27..., Model Health
2. Mar-18, Dr Tommy Wood, The New Science Of Preventing..., Feel Better Live More
3. Mar-17, Heather Sandison, How To Reverse Alzheimer's, Health Longevity Secrets
4. Mar-17, Izabella Wentz, IBS, Hashimoto’s, Thyroid–Gut..., Thyroid Fixer
5. Mar-17, Jason Shurka, Hair Regrowth, Pain Relief..., Human Upgrade
6. Mar-17, Identity Inversion Part 1, Boundless Life
7. Mar-17, Dr Martin Gibala, HIIT vs Moderate Exercise..., Dr Gabrielle Lyon
8. Mar-17, Aimie Apigian, Trauma Science: Hidden Stress..., Longevity Niddam
9. Mar-17, Dr Bill Campbell, Midlife Fat Gain & Menopause..., Hormone Solution
10. Mar-17, Dr Jason Fung, Why Counting Calories Doesn’t..., Energized Mariza
11. Mar-16, Office Hours Pregnancy & Postpartum..., Dr Hyman
12. Mar-16, Jefferson Fisher, #1 Communication Mistake..., On Purpose
13. Mar-16, Majid Fotuhi, 5 Brain Health Habits to Prevent..., Genius Life
14. Mar-16, Sleep Loss Rewires Hunger Hormones, Metabolic Classroom
15. Mar-16, Amazon Lessons on Comfort, Well Beyond 40
16. Mar-16, Sleep Position, Matt Walker
17. Mar-16, Richard Davidson, Meditation Tools for Brain..., Huberman Lab
18. Mar-16, Dave Rabin, Turn Stress Into Advantage, Longevity Tech
19. Mar-16, Jaspreet Singh, Build Wealth Fast Before AI..., School Greatness
20. Mar-16, Obicetrapib CETP & Alzheimer’s..., Peter Attia Drive
21. Mar-16, Jay Ferruggia, Burning Fat After 40 Truth..., Model Health
22. Mar-16, Marc Brackett, Emotion Regulation Strategies..., 10% Happier
23. Mar-16, Dr Tommy Wood, Stop Overthinking Your Workout..., BETTER Stephanie
24. Mar-16, Jose Antonio, More Protein More Fat Loss?, Optimal Protein
25. Mar-16, Master Any Skill Fast, Kwik Brain
26. Mar-16, Bill Burnett, Design a Meaningful Life, Rich Roll
27. Mar-15, Henry Shukman, Sit With Difficult Feelings..., Feel Better Live More
28. Mar-15, Nobel Prize Discovery Reverses Aging..., Human Upgrade
29. Mar-15, Aisling Chin-Yee, The Pink Pill, You Are Not Broken
30. Mar-14, Isometric Training Worth It?, Boundless Life
31. Mar-14, Carrie Jones, Best Way to Test Hormones..., Everyday Wellness
32. Mar-14, Dr Betsy Greenleaf, Gut–Vagina–Brain Connection..., Hormone Solution

在这一期节目中，我们探讨了一些可能影响身体修复与衰老速度的具体习惯 - 从通过类禁食策略激活自噬，到利用桑拿刺激热休克蛋白和生长激素的释放。我们还关注了鼻呼吸、昼夜节律光照以及代谢控制在支持大脑健康、心血管韧性和细胞修复方面所发挥的令人意想不到的作用。结合多位专家的观点与研究，这期摘要提炼出一些可以尝试的实用思路，帮助支持更健康的衰老过程。

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.

1. Mar-13, If You’re Going Through a Breakup..., On Purpose
2. Mar-13, Hormones, Fasting & Fat Loss..., Optimal Protein
3. Mar-13, Your Telomeres Are a Lie, Bats Beat..., Human Upgrade
4. Mar-13, Leslie Kenny, Spermidine UNLOCKED: Reverse..., Longevity w/ N. Niddam
5. Mar-13, Dylan Gemelli, The Biology of Belief: Your..., Thyroid Fixer
6. Mar-13, Dr. Wendy Suzuki, Transform Anxiety Into Your..., School of Greatness
7. Mar-13, Anderson Cooper, Navigating Grief & Loss..., 10% Happier
8. Mar-13, Phil Newman, GLP-1 Brain Effects & Longevity..., Longevity.Tech
9. Mar-13, Alain de Botton, Childhood Patterns That Shape..., Feel Better Live More
10. Mar-12, Sobriety, Relapse & Redemption..., Rich Roll
11. Mar-12, Why Brain Fog Isn’t Random..., Energized
12. Mar-12, Amitay Eshel, 3 Easy Steps To Glowing Skin..., Boundless Life
13. Mar-12, Why You Wake Up at Night..., Everyday Wellness
14. Mar-12, Derick Van Ness, From Debt to Freedom..., Dr. Tyna
15. Mar-12, Justin Houman, Your Penis Is a Longevity..., Human Upgrade
16. Mar-12, Benefits of Sauna & Heat Exposure..., Huberman Lab
17. Mar-12, Samuel Ross, Project Terrain: Future of..., WHOOP
18. Mar-11, Dr. Zelana Montminy, Tools to Reclaim Focus..., Everyday Wellness
19. Mar-11, Dr. Ann Shippy, Why IVF Isn’t Fixing..., Dr. Hyman
20. Mar-11, Dr. Deanna Minich, Why Timing Trumps Your Diet..., Well Beyond 40
21. Mar-11, Lewis Howes, The $0 to $1M Blueprint..., School of Greatness
22. Mar-11, Thaïs Aliabadi, The #1 Hormone Problem..., On Purpose
23. Mar-11, Jessie Inchauspé, Pregnancy Nutrition Science..., Genius Life
24. Mar-11, Dr. Jason Fung, Why Most Diets Fail..., Dhru Purohit
25. Mar-11, James Nestor, Use Breath to Sleep Better..., Doctor's Kitchen
26. Mar-11, Ken Rideout, From Addiction to Marathon..., Model Health Show
27. Mar-11, Dr Maya Shankar, How to Handle Life Falling..., Feel Better Live More

很多人认为衰老主要由基因决定，但真正的关键因素往往隐藏在日常的生理机制中 - 例如线粒体能量、胰岛素调节、睡眠质量以及激素平衡。在这一期节目中，多位专家分享了相关研究和临床观察，解释代谢健康、大脑能量来源以及细胞修复系统如何共同影响衰老进程。我们还探讨了一些可实际应用的生活习惯和新兴疗法，帮助长期维持能量水平、认知韧性和代谢健康。

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.

1. Mar-10, Tom Griffiths, AI Expert: Humans Are Mystical Meat..., Human Upgrade
2. Mar-10, Danica Patrick, Danica Patrick on Breast Implant..., Dr. Lyon
3. Mar-10, Maria Popova, How to Simplify Your Life in 2026..., Tim Ferriss
4. Mar-10, Christine Trimpe, The Sugar Addiction Lie, Health Longevity
5. Mar-10, Dr. Kyle Gillett, Women's Hormone Masterclass..., Hormone Solution
6. Mar-10, Natalie Yivgi-Ohana, Mitochondria Episode: Mito..., Longevity
7. Mar-10, Deanna Minich, The Missing Link in Perimenopause..., Energized
8. Mar-10, Being Boundless vs Being Broken, Boundless Life
9. Mar-10, Thyroid Transformations: The Story..., Thyroid Fixer
10. Mar-9, Ken Rideout, Why Everything You Want Is..., Rich Roll
11. Mar-9, Dr. Jason Fung, New Era of Fasting: PSMF vs..., Optimal Protein
12. Mar-9, Andrew Salzman, Hidden Reason Behind Low Energy..., Kwik Brain
13. Mar-9, Non-Restorative Sleep, Matt Walker
14. Mar-9, The Nutrient That Protects Muscles..., Well Beyond 40
15. Mar-9, Ken Rideout, Why Everything You Want Is..., Genius Life
16. Mar-9, Jessie Inchauspé, How Your Diet Programs Your..., School of Greatness
17. Mar-9, Dr. Alex Marson, Avoiding & Treating Cancer..., Huberman Lab
18. Mar-9, Peptides 101: GLP-1, Recovery..., Dr. Hyman
19. Mar-9, Hilary Duff, The Human Behind the Headlines..., On Purpose
20. Mar-9, Dr James Goolnik, How Your Mouth Shapes Longevity, Longevity Tech
21. Mar-9, Scott Sherr, Sympathetic Spiral of Doom..., Everyday Wellness
22. Mar-9, Dr. Jason Fung, Change Your Body's Fat Loss..., Model Health
23. Mar-9, Kyal Van Der Leest, Peptide Guide: BPC-157..., BETTER!
24. Mar-9, Why Alzheimer’s May Be Metabolic..., Metabolic Classroom
25. Mar-9, Eric Garland, Neuroscience of Reducing Pain..., 10% Happier
26. Mar-8, Henry Shukman, Guided Meditation: Pause..., Feel Better Live More
27. Mar-8, How I Fixed My Terrible Sleep..., Human Upgrade
28. Mar-8, Susan Guidi, Midlife Comedy & Transformation..., You Are Not Broken
29. Mar-7, Jeffrey Bland, Are Supplements Overhyped..., Boundless Life
30. Mar-7, Elizabeth Yurth, Mitochondrial Loss & Energy..., Everyday Wellness
31. Mar-7, Am I in Perimenopause? How to Tell..., Hormone Solution

很多人认为衰老和认知能力下降是不可避免的，但越来越多的科学研究正在告诉我们一个截然不同的故事。在这一期节目中，我们深入探讨大脑健康与长寿背后的生物学机制，从自噬作用和睡眠驱动的大脑“清洁系统”，到激素、代谢以及肠脑轴之间的紧密联系。通过真实的患者案例和前沿研究，你将发现一些简单却有效的日常习惯，帮助你在未来几十年里保持思维清晰、身体强健。

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.

1. Mar-6, Sebene Selassie, Stop Getting Dragged By Anxiety &..., 10% Happier
2. Mar-6, WW3 Doomscrolling, 5-Minute Sleep Hack & Dopamine..., Human Upgrade
3. Mar-6, Courtney Van Bussum, Science of NAD+: Why Precursors..., Longevity
4. Mar-6, Phil Newman, ARPA-H Funding, Brain Wearables &..., Longevity.Tech
5. Mar-6, Dani Conway, Digestion, Detox & Hormone Balance..., Thyroid Fixer
6. Mar-6, Dr Tara Swart, Small Daily Habits That Reduce Stress..., Feel Better Live More
7. Mar-6, Yo-El Ju, A Master Class on Sleep, Ground Truths
8. Mar-6, 6-Step Science-Backed Morning Reset..., On Purpose
9. Mar-6, Emily Mitchell, 6 Fat Loss Secrets from Elite..., Optimal Protein
10. Mar-6, Simon Sinek, Dangerous Myth of Online..., School of Greatness
11. Mar-5, Charles Zuker, Biology of Taste & Sugar Cravings..., Huberman Lab
12. Mar-5, Josephine Musco, Your Brain Is 0.5% Plastic..., Human Upgrade
13. Mar-5, Jim Collins, What to Make of a Life & Maximize..., Tim Ferriss
14. Mar-5, Natalie Jill, Stop Dieting Like It’s 1995..., Dr Tyna
15. Mar-5, Dr Staci Whitman, Reverse Cavities & Protect Oral..., Model Health
16. Mar-5, Sonya Jensen, Midlife Mood Shift: Hormonal..., Energized
17. Mar-5, Dr Jay Wiles, Reset Your Nervous System in 3..., Boundless Life
18. Mar-5, Why Eating Less Can Backfire..., Everyday Wellness
19. Mar-4, Pete Holmes, Inner Peace & the Funniest..., 10% Happier
20. Mar-4, Beyond Four Walls, Century Lives
21. Mar-4, David Allison, Why Longevity Advice Gets..., Longevity by Design
22. Mar-4, Dr Majid Fotuhi, Alzheimer’s Isn’t Inevitable..., Dhru Purohit
23. Mar-4, Benny Blanco, Friends Keep Secrets… Or..., On Purpose
24. Mar-4, Ana Maria Cuervo, Cellular Recycling & Aging..., Not Getting Younger
25. Mar-4, Ashley Koff, Why Women Resist Weight Loss..., Everyday Wellness
26. Mar-4, Emily Morse, Smarter Sex Starts Now..., Well Beyond 40
27. Mar-4, Rachael DeVaux, Stop Food Noise & Tame Hunger..., Genius Life
28. Mar-4, Eckhart Tolle, End Suffering by Changing..., School of Greatness
29. Mar-4, Henry Shukman, Feel Calmer & Less Stressed..., Feel Better Live More
30. Mar-4, Halle Berry, Why Women Are Failed at..., Dr Hyman

很多真正推动衰老进程的因素，并不是那些轰动的“生物黑客”，而是我们每天忽视的一些小习惯。在这一期节目中，多位专家分享了那些悄悄影响我们代谢、大脑健康、睡眠质量以及情绪韧性的关键因素 - 从蛋白质摄入、胰岛素调控，到信念系统与环境毒素。如果你想从一些简单、可持续的习惯开始，真正改善长期健康，这期内容会是一个很好的起点。

We listen to the best health podcasts for you every week and pull out the key practical tips supported by real personal stories and clinical studies - so you don’t have to.

1. Mar-3, Dr. Heather Hirsch, Hormone Replacement Therapy, What Every..., Dr. Lyon
2. Mar-3, Amy Shah, 725: Exhausted, Wired & Not Yourself?..., Dr. Mariza
3. Mar-3, David Etheridge, We’re Not Sick. We’re Being Sold |..., Health Longevity
4. Mar-3, Are We Just *Modern Zoo Animals*? The..., Boundless Life
5. Mar-3, 609. Failed Thyroidectomy Treatments, PCOS and the Thyroid, Cortisol/Stress..., Thyroid Fixer
6. Mar-3, Dr. Anil Bajnath, Why Are Hackers Microdosing “Sex Drugs”..., Human Upgrade
7. Mar-3, Dr. Kirk Parsley, Quick Hits: Navy SEAL Health Hacks:..., Hormone Solution
8. Mar-3, Cynthia Keller, #417: Depression and Weight Gain In..., Longevity Niddam
9. Mar-3, Dr. Stasha Gominak, The Shocking Connection Between Vitamin..., Model Health
10. Mar-2, Luke Combs, LUKE COMBS: The Man Behind The Success..., On Purpose
11. Mar-2, The Personal Fat Threshold Explained..., Metabolic Classroom
12. Mar-2, Office Hours: The Truth About..., Dr. Hyman
13. Mar-2, Nir Eyal, Stop Limiting Yourself: How Your..., School Greatness
14. Mar-2, Dr. Majid Fotuhi, Is it Alzheimer's or Perimenopause? 5..., BETTER!
15. Mar-2, Blake Mycoskie, TOMS Founder: The Dark Side of Success..., Kwik Brain
16. Mar-2, Dr. Alok Kanojia, Unlearn Negative Thoughts & Behaviors..., Huberman
17. Mar-2, Calories Are Not The Problem, Your Hormones Are Storing Fat, Well Beyond 40
18. Mar-2, Nasim Afsar, 554: How to Use AI to Improve Your..., Genius Life
19. Mar-2, Marcelle Pick, BONUS: Breaking Down Perimenopause,..., Everyday Wellness
20. Mar-2, #126 - The Coffee Paradox, Matt Walker
21. Mar-2, Leslie John, Harvard Business School Professor on..., 10% Happier
22. Mar-2, Allen Law, Designing Healthspan: Inside the Morrow..., Longevity.Tech
23. Mar-2, Emily Mitchell, The Elite Fat Loss Formula: Nutrition..., Optimal Protein
24. Mar-2, Tom Sachs, The Handyman of High Art: Tom Sachs On..., Rich Roll
25. Mar-1, 360. ISSWSH 2026 Review, You Are Not Broken
26. Mar-1, Henry Shukman, Finding Calm in the Chaos - Guided..., Feel Better Live
27. Mar-1, A-List Celebrities' Anti-Aging Hack to..., Human Upgrade
28. Feb-28, Jay Campbell, The Peptide Revolution: GLP-1s — What..., Hormone Solution
29. Feb-28, Jason Fung, Ep. 561 Why Eating Less Isn’t Working –..., Everyday Wellness
30. Feb-28, Dr. Jason Fung, Reset Your Body's Metabolism for FASTER..., Boundless Life

大多数人关注的是饮食潮流或各种生物黑客技巧，但真正推动衰老进程的，是肌肉流失、激素下降，以及长期的神经系统压力。 在这一期节目中，我们拆解一系列有科学依据、可实际执行的策略—从蛋白质摄入时机与力量训练，到激素保护与压力调节—真正撬动长期健康的关键杠杆。 如果你希望在40岁以后依然拥有有韧性的身体与清晰稳定的心智，这将是一个很好的起点。

We listen to the best health podcasts for you every week and pull out the key practical tips supported by real personal stories and clinical studies - so you don’t have to.

1. Feb-27, David Sinclair, Mexican Cartel Biohacking, Google..., Human Upgrade
2. Feb-27, Bart van Melik, A Four-Word Buddhist Teaching..., 10% Happier
3. Feb-27, Dr. Katie Hirsch, Burn Fat Faster? Why Fasted..., Optimal Protein
4. Feb-27, Shaun White, How to Reignite a Dream After..., School of Greatness
5. Feb-27, Don’t Waste Your Life (Use THIS..., On Purpose
6. Feb-27, Dr Rupy Aujla, Why You Can’t Stop Eating..., Feel Better Live More
7. Feb-27, Philip Pape, The Fat Loss Talk That Will BLOW..., Thyroid Fixer
8. Feb-27, Cathy Eason, The Cardiovascular Crisis No One..., Longevity w/ Niddam
9. Feb-26, Justin Gardner, Hypochlorous Acid Explained..., Dr. Tyna
10. Feb-26, These Are the Hormones I Don’t..., Everyday Wellness
11. Feb-26, Connie Zack, Does It Matter How HOT Your..., Boundless Life
12. Feb-26, Adam Skolnick, Decoding Looksmaxxing: The Crisis..., Rich Roll
13. Feb-26, Josh Felber, The Secret to Staying DANGEROUS..., Human Upgrade
14. Feb-26, Mindy Pelz, Age Like A Girl: Why Midlife..., Energized
15. Feb-26, Essentials: Using Light to Optimize..., Huberman Lab
16. Feb-25, Michael Pollan, Reducing Rumination & Reclaiming..., 10% Happier
17. Feb-25, Dr. Satchin Panda, Cancer & Dementia Link +..., Dhru Purohit
18. Feb-25, Dr. Fabrizio Mancini, Activating Your Body’s Self..., Well Beyond 40
19. Feb-25, Amy Shah, Fiber, Gut Health & Longevity..., Genius Life
20. Feb-25, Priyanka Chopra Jonas, Fame, Motherhood, Love &..., On Purpose
21. Feb-25, Narcissism Experts Reveal How To..., School of Greatness
22. Feb-25, Sonya Jensen, Heal Your Hormones & Reclaim..., Everyday Wellness
23. Feb-25, Dr. Nicole LePera, Why You Can’t Think Your Way..., Dr. Hyman
24. Feb-25, Dr Courtney Conley, Born To Walk: Reclaim Your..., Feel Better Live More
25. Feb-25, Dr Peter Cook, Why Mould Harms Your Health..., Doctor’s Kitchen
26. Feb-25, The #1 Thing That Destroys Your..., Model Health

现代饮食带来的隐性炎症，长期被忽视的激素下降，以及慢性压力和代谢紊乱，正在悄悄推高你的生物学年龄。很多人并不是老了，而是身体系统失衡了。

本期节目，多位顶级专家结合真实案例与临床研究，拆解我们正在犯的关键错误，并分享可落地的方法 - 从提升心理韧性，到控制胰岛素、修复线粒体、优化激素 - 帮助你减缓衰老速度，甚至逆转趋势。

如果你感觉“最近老得特别快”，这一期可能会改变你对衰老的理解。

We listen to the best health podcasts for you every week and pull out the key practical tips supported by real personal stories and clinical studies - so you don’t have to.

1. Feb-24, Dr Courtney Conley, Born To Walk: Reclaim Your Feet..., Feel Better
2. Feb-24, Dr Peter Cook, Why Mould Harms Your Health..., Dr’s Kitchen
3. Feb-24, The #1 Thing That Destroys Sleep..., Model Health
4. Feb-23, 607. Birth Control, Estrogen &..., Thyroid Fixer
5. Feb-23, 723: Estrogen, Insulin & Heart..., Energized
6. Feb-23, Erin Ryan, Bioregulator Questions..., Longevity w/ Niddam
7. Feb-23, Lucy Goff, Home Laser That Reverses Skin..., Human Upgrade
8. Feb-23, Dr Michael Eisenberg, Male Fertility & Sperm Health..., Dr Gabrielle Lyon
9. Feb-23, Modern Zoo Animals? Ancestral..., Boundless Life
10. Feb-23, Nikolina Lauc, Menopause Ages You 9–20 Years..., Hormone Solution
11. Feb-23, Jason Fung, Why Am I Always Hungry?, Health Longevity
12. Feb-23, Dan Harris, Tim Ferriss: Quiet The..., Tim Ferriss
13. Feb-22, Jessie Inchauspé, Missing Nutrient In Pregnancy..., On Purpose
14. Feb-22, Lifting Heavy Trap: Weak Tendons..., BETTER!
15. Feb-22, AMA 4: Brain Health & Supplements..., Genius Life
16. Feb-22, Morgan Housel, Handling The Feeling Of..., 10% Happier
17. Feb-22, Leslie John, Why You're Afraid To Share..., School of Greatness
18. Feb-22, Dr Katie Hirsch, Stop Training Fasted?..., Optimal Protein
19. Feb-22, Dave Watumull, Stop The Cellular Wildfire..., Everyday Wellness
20. Feb-22, 125. Melatonin Explained, Matt Walker
21. Feb-22, Dr Nayan Patel, What’s Draining Your Brain..., Kwik Brain
22. Feb-22, Mike Guevara, 5 Exercises To Transform..., Model Health
23. Feb-22, Michael Easter, Walk With Weight: Rucking..., Rich Roll
24. Feb-22, Office Hours: Blood Tests That..., Dr Hyman
25. Feb-22, Alexander Zhavoronkov, Future Beyond Aging Metrics, Longevity.Tech
26. Feb-22, Bile Controls Insulin & Fat..., Metabolic Classroom
27. Feb-22, Breakfast Rule That Transformed..., Well Beyond 40
28. Feb-22, Tony Wyss-Coray, Restore Youthful Brain..., Huberman Lab
29. Feb-21, Marie Forleo, How To Achieve Anything..., Feel Better
30. Feb-21, Tested Dangerous Viral Brain Hack, Human Upgrade
31. Feb-21, Alicia Erickson, Fitness Tips For Midlife..., You Are Not Broken
32. Feb-21, Michael Gervais, Increase Performance At..., 10% Happier
33. Feb-20, Dr Meredith Broderick, Why You’re Tired After 8..., Thyroid Fixer
34. Feb-20, Andrew Koutnik, Why You Need Less Carbs..., Boundless Life
35. Feb-20, Estrogen Dominance Or Deficiency?, Hormone Solution
36. Feb-20, Dr Yael Joffe, DNA Isn’t Your Destiny..., Everyday Wellness