Longevity & Why I eat once a day
长寿和为什么我每天吃一次

Nutrition & Our Hybrid Body
营养与我们的混合身体
In the 1950’s, my friend Bill was a very gifted Engineer who made an extraordinary car. It looked very similar to a Chevrolet Corvette, but the insides of the car is what made it so unique. It wasn’t the
在1950年代，我的朋友比尔是一位非常有天赋的工程师，他制造了一辆非凡的汽车。它看起来与雪佛兰克尔维特非常相似，但汽车的内部是它如此独特的原因。它不是first 第一 Hybrid car, but it was much more practical and appealing than its predecessors. There was one snag: it never took off because he couldn’t get people to use it properly. The car’s main fuel source was electricity, and gasoline was to be put in whenever available.
混合动力汽车，但它比其前辈更实用和吸引人。有一个障碍：它从未起飞，因为他无法让人们正确使用它。这辆车的主要燃料来源是电力，只要有时间，就要加油。
It was fine for the car to use gasoline every other day or so, but the problem was that people ran it on gasoline nearly 90% of the time. This resulted in the car breaking down frequently, to the surprise of the owners.
汽车每隔一天左右使用汽油是可以的，但问题是人们几乎 90% 的时间都使用汽油。这导致汽车经常抛锚，令车主感到惊讶。
Everyone was giving each other advice on how to run the car smoothly, all the while Bill was trying to tell people “Just use it the way it was designed!” Despite his advice, people continued to theorize about how to properly use the car.
每个人都在互相提供如何平稳运行汽车的建议，而比尔一直试图告诉人们“按照它的设计方式使用它！尽管他提出了建议，但人们继续对如何正确使用汽车进行理论化。
Bill went bankrupt and left the Automotive industry soon after.
比尔破产了，不久后就离开了汽车行业。

This situation my poor imaginary friend Bill found himself in is quite like our modern Health Environment.  How did eating get so complicated? Most of us just want to feel good, look good and live a long life.
我可怜的想象中的朋友比尔发现自己所处的这种情况与我们现代的健康环境非常相似。饮食是怎么变得这么复杂的？我们大多数人只想感觉良好，看起来好看，长寿。
You would think by now there would be a straightforward consensus on what our eating habits should look like, but we’re faced with countless trains of thought on the topic. Maybe we’re supposed to be doing the ABC diet or XYZ diet or something in between?
你可能会认为到现在为止，关于我们的饮食习惯应该是什么样子，我们会有一个简单的共识，但我们面临着关于这个话题的无数思路。也许我们应该做 ABC 饮食或 XYZ 饮食或介于两者之间的东西？
One of the first “diets” was proposed by a man named George Cheyne in 1724. Now, on Amazon you can find over 50,000 different books on the topic.
最早的“饮食”之一是由一个名叫乔治·切恩（George Cheyne）的人在1724年提出的。现在，在亚马逊上，您可以找到有关该主题的 50,000 多种不同的书籍。

Like Bill’s car, surely there is a simple way we should be fueling our bodies that is most suitable for its design. Obviously we’re not engineered, but we Homo Sapiens emerged around 200,000 years ago and the majority of that time, the food environment could not have been anything like today’s food environment. Agriculture didn’t even exist for a good 190,000 years of that time.
就像比尔的汽车一样，当然有一种简单的方法应该为我们的身体提供最适合其设计的燃料。显然我们不是被工程设计的，但我们智人出现在大约 200,000 年前，在那段时间的大部分时间里，食物环境不可能像今天的食物环境那样。在那段时间的19万年里，农业甚至都不存在。
Not even the fruits and vegetables we have today would have been similar as we hadn’t cultivated them to our liking.
即使是我们今天拥有的水果和蔬菜也不会相似，因为我们没有按照自己的喜好种植它们。

So what way of eating did we adapt to? The environment would have chosen our diet rather than us. Your choices would have been to eat what was available or be dead.
那么我们适应了什么样的饮食方式呢？环境会选择我们的饮食而不是我们。你的选择是吃掉可用的东西，或者死去。
The idea that our body must have adapted to a certain ratio of macronutrients available in the environment is not novel; and recently has become quite well known due to the “Paleo Diet”. However, what I’m getting at is our body would have
我们的身体必须已经适应环境中一定比例的宏量营养素的想法并不新颖;最近由于“原始饮食”而变得相当有名。然而，我要说的是我们的身体会有also had to have adapted to how often the food was available – there should be a natural frequency of eating that promotes health and longevity.
还必须适应食物的供应频率——应该有一个自然的进食频率，以促进健康和长寿。

Where to start? 从哪里开始？
The logic would be that more nourishment, more food would make you healthier and live longer. But let’s take a look at this from the First Principles method as described by Elon Musk: “It’s kind of mentally easier to reason by analogy rather than first principles. First Principles is a Physics way of looking at the world.
逻辑是，更多的营养，更多的食物会让你更健康，活得更久。但是，让我们从埃隆·马斯克（Elon Musk）描述的第一性原理方法来看一下：“通过类比而不是第一原理进行推理在心理上更容易。第一性原理是一种物理学看待世界的方式。
And what that really means is you boil things down to the most fundamental truths and say ‘OK what are we sure is true?’ and then reason up from there. That takes a lot more mental energy.”
这真正的意思是，你把事情归结为最基本的真理，然后说，“好吧，我们确定什么是真的？”然后从那里推理出来。这需要更多的精神能量。

So what do we know about longevity? Other than exercise, the word “superfood” might come to mind. Maybe more Omega-3’s or some Red Wine or making sure to take supplements and drink less alcohol.
那么我们对长寿了解多少呢？除了运动，可能会想到“超级食物”这个词。也许更多的Omega-3或一些红酒，或者确保服用补充剂并少喝酒。
There are a lot of things that contribute to longevity, but there is one method accepted by science that you can use to consistently increase longevity. Whether
有很多东西可以促进长寿，但有一种被科学接受的方法，你可以用它来持续延长寿命。是否 a yeast cell, a mouse or a rhesus monkey, research shows that calorie reduction will almost always increase longevity in animals. We had been seeing results like this since the early 1900’s. Depending on the animal, a 30% reduction in overall caloric intake can result in a 30% increased life span. Let’s reason up from here.
研究表明，酵母细胞、小鼠或恒河猴，卡路里减少几乎总是会增加动物的寿命。自 1900 年代初以来，我们一直看到这样的结果。根据动物的不同，总热量摄入减少 30% 可以导致寿命增加 30%。让我们从这里开始推理。

For some time, the conventional wisdom has been that you need to get 3 balanced meals a day to stay healthy. Ever since I was a kid, “Breakfast, Lunch and Dinner” seemed as natural as sleeping or going to the bathroom.
一段时间以来，传统观点认为您需要每天摄入 3 顿均衡的膳食以保持健康。从我还是个孩子的时候起，“早餐、午餐和晚餐”就好像睡觉或上厕所一样自然。
Breakfast was the most important meal of the day, I needed a healthy lunch to focus the rest of the school day and being sent to bed without Dinner was child abuse. The situation is basically the same in Japan where I now live, as with the rest of the world.
早餐是一天中最重要的一餐，我需要一顿健康的午餐来专注于学校剩下的时间，不吃晚饭就被送上床睡觉是虐待儿童。我现在居住的日本的情况基本上和世界其他地方一样。
If we want to reduce caloric intake to increase lifespan, the only choice then is to eat less at each meal, because we need 3 meals, right?
如果我们想减少热量摄入以延长寿命，那么唯一的选择就是每餐少吃，因为我们需要 3 餐，对吧？

But where did this 3 meals a day idea come from? As Abigail Carroll suggests in her book “Three Squares: The Invention of the American Meal”: Eating three meals a day was basically invented due to culture, not out of biological necessity. It goes back to Middle Age Europe when they would eat a light meal before going out to work, then a heavy meal in the middle of the day, then another light meal at night.
但是这个一日三餐的想法是从哪里来的呢？正如阿比盖尔·卡罗尔（Abigail Carroll）在她的著作《三个方格：美国餐的发明》中所暗示的那样：一日三餐基本上是由于文化而发明的，而不是出于生物学的需要。它可以追溯到中世纪的欧洲，当时他们会在外出工作前吃一顿便餐，然后在中午吃一顿大餐，然后在晚上再吃一顿便餐。
When European settlers got to America, they found Native Americans were basically just eating whenever they felt the urge to, rather than at specified times. The Europeans took their lack of defined eating times as evidence that they were uncivilized and had them change.
当欧洲定居者到达美洲时，他们发现美洲原住民基本上只是在他们有冲动时吃东西，而不是在特定时间吃东西。欧洲人认为他们缺乏明确的饮食时间作为他们不文明的证据，并让他们改变。
In short: The 3 meals a day paradigm is not based off of our biological needs.
简而言之：一日三餐的范式不是基于我们的生物需求。

How our environment designed us
我们的环境如何设计我们
In a Hunter Gatherer culture it wasn’t surprising at all to feast on a big catch, then survive on very little or no food for an extended period of time until they were in need of another big source of fat and protein.
在狩猎采集者文化中，以大渔获为食，然后在很长一段时间内靠很少或没有食物生存，直到他们需要另一个重要的脂肪和蛋白质来源，这并不奇怪。
In fact, the environment up until now would suggest that if we could not do that, we probably wouldn’t be alive to be reading about dieting. The Pirahã people, an indigenous hunter-gatherer group of the Amazon Rainforest was extensively studied by an anthropological linguist named Daniel Everett. He found they  do not eat every day or even attempt to do so.
事实上，到目前为止的环境表明，如果我们不能做到这一点，我们可能就不会活着阅读有关节食的文章。皮拉哈人是亚马逊雨林的一个土著狩猎采集群体，由一位名叫丹尼尔·埃弗雷特的人类学语言学家进行了广泛研究。他发现他们不是每天都吃东西，甚至不尝试这样做。
They were even aware of food storage techniques yet never used them except to barter with Brazilian traders. When questioned about why they do not store food for themselves they explained  “I store meat in the belly of my brother”.
他们甚至知道食品储存技术，但除了与巴西商人进行易货交易外，从未使用过它们。当被问及为什么他们不为自己储存食物时，他们解释说：“我把肉储存在我兄弟的肚子里”。

Until the advent of Agriculture, eating 3 meals a day and in some cases even eating every day was a near impossibility. Some of you may be pointing to the fact that the life expectancy in the Paleolithic era was much lower than now at around 33 years, as a sign that our modern eating habits are healthier. However, infant mortality rate was a big factor in bringing that number down.
在农业出现之前，一日三餐，在某些情况下甚至每天吃东西几乎是不可能的。你们中的一些人可能会指出，旧石器时代的预期寿命比现在低得多，约为 33 岁，这表明我们现代的饮食习惯更健康。然而，婴儿死亡率是降低这一数字的一个重要因素。
You have to understand that one of the effects of modern civilization and technology is that you can be unresourceful or made up of weak genetic material and not die. As Doug McGuff explains:
你必须明白，现代文明和技术的影响之一是，你可以资源丰富，或者由薄弱的遗传物质组成而不会死亡。正如 Doug McGuff 所解释的：“[Life expectancy] didn’t really have anything to do with anabolic catabolic balance or long term health benefits because there were older survivors and the fossil evidence of those older survivors based on ligamentous attachments and bony assessment and bone mineral density was: they were extraordinarily robust.” 
“[预期寿命]与合成代谢、分解代谢平衡或长期健康益处没有任何关系，因为有年长的幸存者，而那些老年幸存者的化石证据基于韧带附着和骨骼评估以及骨矿物质密度是：他们非常强壮。

Glucose Metabolism & How “conventional wisdom” screwed us
葡萄糖代谢和“传统智慧”如何搞砸我们
The common misconception is that a stable blood glucose is necessary for survival, which would biologically justify 3 meals a day.
常见的误解是，稳定的血糖是生存的必要条件，这在生物学上是合理的，一日三餐是合理的。
Bear with me through a bit of Biochemistry to understand why constantly consuming Carbohydrates to maintain blood glucose is not only unnecessary but can be a detrimental and vicious cycle.
通过一些生物化学知识，可以理解为什么不断摄入碳水化合物来维持血糖不仅是不必要的，而且可能是一个有害的恶性循环。

★This is the CliffNotes of Doug McGuff’s presentation, make sure to check out the video of him explaining it in depth
★这是 Doug McGuff 演讲的 CliffNotes，请务必查看他深入解释的视频

After you eat some carbohydrates- Bread, Pasta, Potatoes, Candy et cetera, Glucose enters the bloodstream and insulin is secreted to distribute the glucose properly.
吃了一些碳水化合物——面包、意大利面、土豆、糖果等后，葡萄糖进入血液，分泌胰岛素以正确分配葡萄糖。
Via an insulin receptor, glucose enters the cells and a chain of enzymes act on it to produce energy in the form of Adenosine Triphosphate (ATP). This process produces a waste product called Pyruvate which is shuttled through the Mitochondria, “the powerhouse of the cell”.
通过胰岛素受体，葡萄糖进入细胞，一系列酶作用于细胞，以三磷酸腺苷（ATP）的形式产生能量。这个过程会产生一种叫做丙酮酸的废物，它被穿梭于线粒体中，线粒体是“细胞的动力源”。
Mitochondria processes the Pyruvate through the Kreb Cycle which produces much more ATP.
线粒体通过克雷布循环处理丙酮酸，从而产生更多的 ATP。
 A waste product called Citrate is produced in the Mitochondria and when enough stacks up it blocks an enzyme called PhosphoFructoKinase in the enzyme chain creating a roadblock so excess glucose doesn’t harm the cell.
一种叫做柠檬酸盐的废物是在线粒体中产生的，当足够多的堆积起来时，它会阻断酶链中一种叫做磷酸果糖激酶的酶，从而形成一个障碍，因此过量的葡萄糖不会伤害细胞。
When the process can’t continue downward, 70 grams is stored in the Liver, and in the Muscle 200 grams. So you have your morning bagel and  some Frappacappa thing and you’ve stored all the glucose you can store.
当该过程无法继续向下时，肝脏中储存了 70 克，肌肉中储存了 200 克。所以你有你的早晨百吉饼和一些 Frappacappa 的东西，你已经储存了所有你可以储存的葡萄糖。
After that, glucose can’t be converted to ATP in the cell, stored in the Liver or in the Muscle.
在那之后，葡萄糖不能在细胞中转化为ATP，储存在肝脏或肌肉中。

Your body really doesn’t want glucose overloading cells or stacking up in the bloodstream because like pouring pancake syrup on a car engine, it can muck up the machinery in there.
你的身体真的不希望葡萄糖使细胞超载或在血液中堆积，因为就像把煎饼糖浆倒在汽车发动机上一样，它会弄乱那里的机器。
This is a harmful inflammatory situation called Glycation where glucose binds to proteins and inhibits their functions. So your body continues to secrete insulin to deal with the glucose.
这是一种称为糖基化的有害炎症情况，其中葡萄糖与蛋白质结合并抑制其功能。因此，您的身体会继续分泌胰岛素来处理葡萄糖。
The insulin receptors on your cells become resistant to insulin everywhere, except on your body fat. Your fat cells do not have as complex machinery as other cells, so this probably the safest place to store it.
细胞上的胰岛素受体对胰岛素的抵抗力无处不在，除了体内脂肪。你的脂肪细胞没有像其他细胞那样复杂的机制，所以这可能是最安全的地方来储存它。
As well as an energy storage depot, your body fat is protecting you from that Glycation damage.
除了能量储存库外，您的身体脂肪还可以保护您免受糖化损伤。

The problem here is that if your energy levels start to wane, you can’t tap the energy out of your stored body fat because the Hormone that does that – Hormone Sensitive Lipase is sensitive to insulin. Insulin will not allow you to tap body fat for energy. If you have an elevated serum insulin and you need energy, you’re going to get ravenously hungry and will need to jack your blood sugar up short term with a snack to raise energy levels.
这里的问题是，如果你的能量水平开始减弱，你就不能从你储存的身体脂肪中汲取能量，因为做到这一点的激素——激素敏感脂肪酶对胰岛素敏感。胰岛素不会让你利用身体脂肪来获取能量。如果你的血清胰岛素水平升高并且你需要能量，你就会变得非常饥饿，并且需要通过零食来提高你的血糖水平。

This is why if you’re following the recommended American diet, you’re usually going to be stuck in this loop of wanting to eat every time your blood glucose drops and 3 meals a day will feel very necessary. Even Medical Doctor Peter Attia fell victim to this: “Despite exercising 3 or 4 hours every single day and following the food pyramid to the letter, I gained a lot of weight and developed something called ‘Metabolic Syndrome’ “
这就是为什么如果你遵循推荐的美国饮食，你通常会陷入每次血糖下降时都想吃东西的循环，一日三餐会觉得非常必要。甚至医生彼得·阿提亚（Peter Attia）也成为了受害者：“尽管每天锻炼3或4个小时，并严格遵循食物金字塔，但我的体重增加了很多，并患上了一种叫做'代谢综合症'的东西”

Ketosis to the rescue 酮症来拯救
There’s another source of energy in your body that is a lot more efficient and stable than glucose.
你体内还有另一种能量来源，比葡萄糖更有效、更稳定。
Ketone bodies are produced by the liver from fatty acids to produce energy, when you have depleted your Glycogen stores (which takes 10 to 12 hours depending on your activity level and body composition) ★
酮体是由肝脏从脂肪酸中产生的，当你耗尽了你的糖原储备时（这需要10到12个小时，取决于你的活动水平和身体成分） ★Glycogen is the stored form of glucose. Ketone bodies can enter the aforementioned Kreb Cycle like Glucose to produce energy in the form of ATP.
糖原是葡萄糖的储存形式。酮体可以像葡萄糖一样进入上述克雷布循环，以 ATP 的形式产生能量。

You may have heard of this Ketosis state referred to as “Starvation Mode” in school, but this by no means suggests you are about to starve.
你可能听说过这种在学校被称为“饥饿模式”的酮症状态，但这绝不意味着你即将挨饿。
I particularly dislike this term because it suggests that glucose/carbohydrates is our body’s primary fuel source, when in fact it is possible to live entirely without carbohydrates. Case in point: A 456 pound 27 year old man in Scotland fasted an incredible 382 days consuming only water and vitamin supplements. He lost 276 pounds and
我特别不喜欢这个术语，因为它表明葡萄糖/碳水化合物是我们身体的主要燃料来源，而事实上，完全没有碳水化合物是可能的。举个例子：苏格兰一名 456 磅的 27 岁男子禁食了令人难以置信的 382 天，只喝水和维生素补充剂。他减掉了 276 磅，completed the fast with no ill effects. He was technically in “Starvation mode” this entire time and his body was using his stored body fat for energy.
完成了禁食，没有产生任何不良影响。从技术上讲，他一直处于“饥饿模式”，他的身体正在利用他储存的身体脂肪来获取能量。

Quick note: Ketosis and Diabetic KetoAcidosis are NOT the same.
快速说明：酮症和糖尿病酮症酸中毒是不一样的。

Several years back, when I first heard about low carb diets, I was skeptical and frankly when I heard my close friend’s mother was trying the Atkins diet, I was worried for her.
几年前，当我第一次听说低碳水化合物饮食时，我持怀疑态度，坦率地说，当我听说我密友的母亲正在尝试阿特金斯饮食时，我为她担心。
However, after doing a lot of research and finally properly understanding glucose metabolism, I started doing the ‘Paleo diet’. I felt great in general, had a better physique with less effort and much more stable energy levels.
然而，在做了大量的研究并最终正确理解了葡萄糖代谢之后，我开始做“原始饮食”。总的来说，我感觉很好，体格更好，努力更少，能量水平更稳定。
The downside was it got kind of annoying to have to plan my meals, so I would cheat a lot here and there.
不利的一面是不得不计划我的膳食有点烦人，所以我会在这里和那里作弊很多。

The Benefits of Fasting 禁食的好处
Even after people were in environments where they could eat much more frequently, the concept of fasting for health benefits has been around for some time. An Egyptian Pyramid Inscription from around 3800 B.C. reads “Humans live on one-quarter of what they eat; on the other three-quarters lives their doctor.” Plato apparently fasted for greater mental efficiency, the “Luther of Medicine” Philippus Paracelsus called fasting “the greatest remedy” and Mark Twain suggested fasting to be more effective than any medicine.
即使在人们处于可以更频繁地进食的环境中之后，禁食以获得健康益处的概念也已经存在了一段时间。公元前 3800 年左右的埃及金字塔铭文写道：“人类靠他们吃的四分之一的食物为生;另外四分之三的人住着他们的医生。柏拉图显然禁食是为了提高精神效率，“医学路德”菲利普·帕拉塞尔苏斯（Philippus Paracelsus）称禁食为“最大的补救措施”，马克吐温认为禁食比任何药物都更有效。
The Romans even found that they cure people who were possessed with demons (actually poor misunderstood Epileptics) by shutting them in a room without food.
罗马人甚至发现，他们通过将他们被恶魔附身的人（实际上是可怜的、被误解的癫痫患者）治愈了他们，将他们关在一个没有食物的房间里。

To simplify an incredibly complex process, aging in essence is the result of cumulative damage to your DNA. Professor of Genetics, David Sinclair and his team found that not eating stimulates the Sirtuin proteins which are directly responsible for DNA repair.
为了简化一个极其复杂的过程，衰老本质上是DNA累积损伤的结果。遗传学教授David Sinclair和他的团队发现，不吃东西会刺激直接负责DNA修复的Sirtuin蛋白。
 Mark Mattson, a professor of Neuroscience at John Hopkins University, gave a speech at TEDxJohnHopkinsUniversity talking about the extensive benefits of fasting for your brain and body. In particular fasting stimulates the production of Neurotrophic Growth Factors, BDNF and FGF which promote the growth of new neurons in the brain.
约翰·霍普金斯大学（John Hopkins University）神经科学教授马克·马特森（Mark Mattson）在TEDx约翰·霍普金斯大学（JohnHopkinsUniversity）上发表了演讲，谈到了禁食对大脑和身体的广泛好处。特别是，禁食刺激神经营养生长因子、BDNF 和 FGF 的产生，从而促进大脑中新神经元的生长。
This explains why fasting has been linked to the prevention of neurodegenerative diseases like Parkinson’s and Alzheimer’s.
这就解释了为什么禁食与预防帕金森氏症和阿尔茨海默氏症等神经退行性疾病有关。

This information got me excited about Intermittent fasting. With intermittent fasting you’re not eating for 16 hours of the day which gives your body time to deplete the glycogen stores and start burning fat as well as reap the benefits discussed above.
这些信息让我对间歇性禁食感到兴奋。在间歇性禁食的情况下，你一天中有16个小时不能进食，这让你的身体有时间耗尽糖原储存并开始燃烧脂肪，并获得上述好处。
So many sources are pointing to the key being that whether you are doing extended fasting, intermittent fasting or simply eating less, you are giving your body a chance to deplete its Glycogen stores and dip into ketosis, leading to many health benefits.
如此多的消息来源都指出，关键是，无论你是进行长时间禁食、间歇性禁食还是只是少吃，你都在给你的身体一个机会来耗尽其糖原储存并陷入酮症状态，从而带来许多健康益处。
Check out these two studies: “
看看这两项研究：”Ketones Keep Neurons Alive” and “The neuroprotective properties of calorie restriction, the ketogenic diet and ketone bodies” I was keen on the fact that I could get similar effects to Paleo with more leeway in my diet.
酮保持神经元活力“和”卡路里限制、生酮饮食和酮体的神经保护特性“我热衷于这样一个事实，即我可以在饮食中有更多的回旋余地获得与原始人相似的效果。
The problem with Intermittent Fasting was I found with myself craving food outside of the 8 hour eating period, and I still had to be somewhat strict with what I ate (although not as strict as my 3 meals a day regimine)
间歇性禁食的问题是我发现自己在 8 小时的进食期之外渴望进食，而且我仍然必须对我吃的东西严格一些（虽然不像我每天 3 餐那么严格）

Upton Sinclair who was born in the the late 1800’s and lived to the swell age of 90, published a book in 1911 called “The Fasting Cure”(click here for full text). The book was inspired by the personal accounts of 250 people who cured some ailment with extended fasting.
厄普顿·辛克莱（Upton Sinclair）出生于1800年代后期，活到了90岁的高龄，于1911年出版了一本名为《禁食疗法》的书。这本书的灵感来自250个人的个人叙述，他们通过长期禁食治愈了一些疾病。
The ailments ranged from colds, headaches and constipation to arthritis, valvular heart disease and cancer. Dr. Alan Goldhamer spoke about how in 2012, a 42 year old patient cured her cancer (stage 3 follicular lymphoma) with a 21 day fast. Nowadays you can find personal accounts of people on Youtube who have cured some ailment of theirs with an extended water fast (consuming nothing but water).
这些疾病包括感冒、头痛和便秘、关节炎、瓣膜性心脏病和癌症。Alan Goldhamer 博士谈到了 2012 年，一位 42 岁的患者如何通过禁食 21 天治愈了她的癌症（第 3 期滤泡性淋巴瘤）。如今，您可以在Youtube上找到人们的个人帐户，他们通过长时间的水禁食（只喝水）治愈了他们的一些疾病。

My journey to one meal a day
我一天一餐的旅程
“The Fasting cure” was one of the first materials that opened me up to the health benefits of more prolonged fasts.
“禁食疗法”是最早的材料之一，它让我看到了更长时间的禁食对健康的益处。
I had a lot of inhibitions despite all the incredible personal accounts in there, but once I learned about the Scottish man (mentioned above) who fasted for 382 days, I figured surely a week couldn’t be that big of a deal.
尽管那里有所有令人难以置信的个人叙述，但我还是有很多抑制，但是一旦我了解到那个禁食 382 天的苏格兰人（上面提到过），我想一周肯定没什么大不了的。
I tried a week long fast and gave up around the 4th day even though I didn’t feel particularly bad. While I missed my goal and I didn’t really feel all that different afterward, over the following days I started to notice I didn’t have as much interest in junk food.
我尝试了一周的禁食，并在第 4 天左右放弃了，尽管我并没有感觉特别糟糕。虽然我错过了我的目标，而且事后我并没有真正感觉到有什么不同，但在接下来的几天里，我开始注意到我对垃圾食品没有那么大的兴趣。
I used to enjoy eating some delicious refined sugar crap while doing intermittent fasting since it was within my 8 hour eating period, but that fast had reset my eating preferences.
我曾经喜欢在间歇性禁食时吃一些美味的精制糖垃圾，因为它在我的 8 小时进食期内，但那次禁食改变了我的饮食偏好。

Around this time I came across a book called 「空腹が人を健康にする」”Hunger makes people healthy” by Dr. Yoshinori Nagumo which provides an incredibly compelling argument for limiting yourself to one meal per day. It touched upon many of the things I’ve talked about, some things I didn’t and it dispelled some worries I had like malnutrition and whatnot.
大约在这个时候，我读到了一本名为《空腹が人を健康にする》的书，作者是南云义典博士，它为限制自己每天吃一顿饭提供了一个非常有说服力的论据。它触及了我谈过的许多事情，有些事情我没有谈过，它消除了我的一些担忧，比如营养不良等等。
(Also, It was easy to trust him since he’s 30 years older than me and looks younger than I do.) I decided to try eating once per day for 2 weeks.
（另外，很容易信任他，因为他比我大30岁，看起来比我年轻。我决定尝试每天吃一次，持续 2 周。

For 3 weeks prior, I had been showing my little sister around Tokyo while eating basically anything and everything that looked good.
在之前的 3 周里，我一直在带我的小妹妹参观东京，同时吃基本上任何看起来不错的东西。
I started the Nagumo plan the day after she left and the first three days were definitely the hardest. When the clock hit around 11AM, I realized I wasn’t getting the joy from eating that I was used to around this time of day and started really wanting to eat.
我在南云离开后的第二天就开始了计划，前三天绝对是最艰难的。当时钟敲响上午 11 点左右时，我意识到我没有从一天中的这个时候习惯的饮食中获得快乐，并开始真正想吃东西。
My stomach didn’t particularly hurt, it was the equivalent of not being able to play video games when getting home from Middle School. Around 4PM is when I was convinced that I really was hungry and needed to eat.
我的肚子并没有特别疼，这相当于中学回家后不能玩电子游戏。下午 4 点左右，我确信我真的饿了，需要吃东西。
Waiting another 30 minutes until 4.30PM to eat was like pushing through a last set of squats. The next two days were slightly easier, and come the 4th day I realized I wasn’t looking at the clock thinking “Only X more hours to go!”.
再等 30 分钟到下午 4 点 30 分才能吃饭，就像完成最后一组深蹲一样。接下来的两天稍微容易一些，到了第四天，我意识到我没有看着时钟想着“只剩下 X 个小时了！

I decided to test the diet a week later and do a 50 kilometer bike ride to Atsugi from Tokyo. I hadn’t been working out all that much and a usual bike ride for me was about 3 kilometers. It was unsurprisingly difficult, but I never felt physically weak.
一周后，我决定测试一下饮食，然后从东京骑自行车50公里到厚木。我没有进行太多锻炼，我通常骑自行车大约需要 3 公里。这并不奇怪地困难，但我从未感到身体虚弱。
I had hunger pangs earlier than normal, but I didn’t feel like I had less strength from lack of food. This made me decide to stick with eating once per day.
我比平常更早地感到饥饿，但我并不觉得自己因为缺乏食物而失去了力量。这使我决定坚持每天吃一次。
It’s been a month since I started and I feel great in general, my energy levels are very stable, tolerate less sleep better, I feel more focused and surprisingly I have less problems with hunger compared to Intermittent Fasting.
自从我开始以来已经一个月了，我总体感觉很好，我的能量水平非常稳定，更能忍受较少的睡眠，我感觉更专注，令人惊讶的是，与间歇性禁食相比，我的饥饿问题更少。
It’s not until an hour or 2 before my usual eating time that I start thinking about food and if I’m focused on something I might even eat an hour later than normal. 
直到我平时吃饭时间前一两个小时，我才开始考虑食物，如果我专注于某件事，我甚至可能比平时晚一个小时吃。

Even if I don’t eat the healthiest meal I can now feel confident that my body will have more than enough time to empty out whatever excess glycogen or toxins I ingested.
即使我不吃最健康的一餐，我现在也可以确信我的身体将有足够的时间来排空我摄入的任何多余的糖原或毒素。
(The only time I do crave unhealthy food is when I’ve had some alcohol.) Looking back, it’s hard to imagine having to pile so much food into my stomach throughout the day. 
（我唯一一次渴望不健康的食物是我喝了一些酒的时候。回想起来，很难想象一整天都要把这么多食物塞进我的胃里。

Other than the health benefits, one other reason I do this is the same reason Steve Jobs wore basically the same thing everyday: It makes choosing easier and frees my brain up to focus on other things. (See “Decision Fatigue”) 
除了健康益处之外，我这样做的另一个原因是史蒂夫·乔布斯（Steve Jobs）每天穿基本上相同的东西的原因：它使选择变得更容易，并让我的大脑专注于其他事情。（参见 “决策疲劳”）

For myself, the amount of new information I get only changes my behavior by a small factor. For example if I increase my knowledge about the detriments of alcohol by 60% maybe I’ll cut my intake by 30%.
就我自己而言，我获得的新信息量只会改变我的行为一小部分。例如，如果我将关于酒精危害的知识增加 60%，也许我会减少 30% 的摄入量。
With this article alone I’m not expecting you to suddenly start eating once per day, but hopefully you can start giving your body a break and eat when you need to, not when the clock says you should.
仅凭这篇文章，我并不指望你突然开始每天吃一次，但希望你可以开始让你的身体休息一下，在你需要的时候吃东西，而不是在时钟告诉你应该吃的时候。