来日方长

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。

来日方长 is a health podcast hosted by Wei Zhou, with 67 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Wei Zhou hosts 来日方长, a health show with 67 episodes published.

Our AI reads these to draft pitches. Use them as grounding for a pitch that cites a real guest and a specific topic.

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  来日方长

  Longevity Digest #88: 空腹胰岛素低于 5、每周吃 35 种植物，以及健康长寿的睡眠法则

  Sep 9, 202623 min

  通过养成几个简单却高效的日常习惯 - 将空腹胰岛素控制在 5 μIU/mL 以下、每周摄入 30–35 种不同的植物性食物以丰富肠道微生物群，以及保持规律一致的睡眠时间以促进大脑类淋巴系统（glymphatic system）的废物清除 - 我们可以从多个层面直接干预推动衰老的生物学过程。 这些有循证依据的干预措施可能带来重要的长期健康收益：通过以蛋白质为重点的营养策略维持肌肉量、预防肌少症；通过周期性禁食和植物来源的毒物兴奋效应（hormesis）减缓、甚至逆转某些器官特异性的生物学衰老；以及通过每日两次补充烟酰胺（nicotinamide），将鳞状细胞癌的风险降低最高约 50%。 这些看似微小却影响深远的习惯结合起来，有助于降低慢性炎症、保护代谢与大脑健康，并随着年龄增长持续保持肌肉力量、清晰的认知能力和独立生活能力。 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. Sep-4, Katy Milkman, Why You Feel Stuck and How to..., School of Greatness Sep-4, What the Biggest Year of My Life..., On Purpose Sep-4, Matthew LaPlante, Why We Age | Lifespan with Dr. David..., Lifespan Sep-4, Dr. Cassandra Evans, Eat More Protein, Lose More Fat? 7..., Optimal Protein Sep-4, Tim McGraw, #881: Tales of Overcoming The Odds,..., Tim Ferriss Sep-4, Phil Newman, The $820 Million Bet to Transform..., LT UNLOCKED Sep-4, Heather Hutchens, #470: Microplastics: The INVISIBLE..., LONGEVITY Sep-4, Raw Garlic, Egg Yolks, Heat Strokes,..., Human Upgrade Sep-4, 662. Thyroid Nodules and Goiters..., Thyroid Fixer Sep-4, Dr. Ashu Goyle, Preserve Your Joints: Healing From..., Well Beyond 40 Sep-3, Dr. Gina Poe, Essentials: Use Sleep to Enhance..., Huberman Lab Sep-3, Caroline Alan, Minerals 101: The Foundation of..., Dr. Tyna Sep-3, Jenny McCarthy Wahlberg, Jenny McCarthy | The 3 Questions..., Human Upgrade Sep-3, Dr Bryce Appelbaum, BITESIZE | How to Train Your Eyes &..., Feel Better, Live More Sep-3, Ep. 637 HRT Dosing: Absorption,..., Everyday Wellness Sep-3, Dan Sullivan, Episode 161: The Battlefield Has..., Moonshots Sep-3, Dr. Philip Ovadia, 770: The Heart Disease Risk Factor..., Energized Sep-3, Tommie Runz, From Drinking Every Morning to..., Rich Roll Sep-3, Dr. Sandra Kaufmann, How to Replace Sauna, Fasting, and..., Boundless Life Sep-3, 5 Protein Myths Your Doctor Is Still..., Dr. Gabrielle Lyon Sep-2, Will Cole, 592: The Hidden Cause of Brain Fog,..., Genius Life Sep-2, Dr. Will Cole, Heal Cellular Aging: The Real Reason..., Well Beyond 40 Sep-2, Todd Thurlow, Ep. 636 The Partner's Guide to..., Everyday Wellness Sep-2, Dr. Teo Soleymani, A Skin Cancer Surgeon Shares His Holy..., Dhru Purohit Sep-2, Laila Ali, How to Beat Self-Doubt and Think Like..., Model Health Sep-2, Ask Jay: The Right Opportunity Might..., On Purpose Sep-2, Dr. Emeran Mayer, What We Got Wrong About the Gut..., Dr. Hyman Sep-2, Sharran Srivatsaa, Money Loves Speed, but Wealth Loves..., School of Greatness Sep-2, Angela Duckworth, When Life's Not Working, Don't Try..., 10% Happier

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  来日方长

  Longevity Digest #87: 一套系统性的组合：Tadalafil, CCTA, Urolithin A & the McGill Big Three

  Sep 5, 202625 min

  本期节目提供了一套实用、循证的长寿行动路线图，通过强化身体几个关键的生物系统，帮助我们同时延长寿命（Lifespan）与健康寿命（Healthspan）。 在心血管健康方面，我们探讨了包括每日低剂量他达拉非（Tadalafil）在内的策略。相关研究显示，它可能将血流介导的血管舒张功能（FMD）从 4.2% 提高至 9.3%。同时，冠状动脉CT血管造影（CCTA）能够直接观察并量化冠状动脉斑块，让我们更清楚地了解动脉粥样硬化的真实负担。 在细胞健康层面，尿石素A（Urolithin A）可能促进线粒体更新，研究显示与线粒体更新相关的指标可提高约 39%。在保持身体机能方面，Stuart McGill 博士的“麦吉尔三大核心训练（McGill Big Three）”通过增强核心力量和脊柱稳定性，帮助我们随着年龄增长继续保持良好的活动能力。 对于大脑健康，本期节目强调了一些简单却值得坚持的习惯，例如早晨不看屏幕、进行阅读，以及维持健康稳定的代谢指标。这些措施可能有助于保护认知功能，并减少与神经炎症相关的生理过程。 这些策略共同构成了一套系统性的健康老龄化方案：保护心脏与大脑、支持线粒体功能、维持力量与行动能力，并随着年龄增长不断增强身体和认知的韧性。 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. Sep-1, Kristin Weitzel, 661. Before You Give Up on Your..., Thyroid Fixer Sep-1, Arthur Brooks, How To Find Purpose In An Age Of..., Feel Better, Live More Sep-1, David Perlmutter MD, The Alzheimer's Lie: It's Not The..., Health Longevity Secrets Sep-1, 3 Longevity Drugs I QUIT (And the 4 I..., Human Upgrade Sep-1, Wade Lightheart, #469: Electrolytes, Completely..., LONGEVITY Sep-1, Dr. Kristen Holmes, The Science of Women's Health with..., WHOOP Sep-1, Quick Hits: The No BS Guide: Ditching..., Hormone Solution Sep-1, 769: Is It Perimenopause or Something..., Energized Sep-1, Tim Parlatore, STOP Treating Low Testosterone As..., Dr. Gabrielle Lyon Aug-31, Emma, ADHD Is a Whole-Body Problem: What to..., Dr. Hyman Aug-31, Dr. Bradley Nelson, The Trapped Emotions Blocking Your..., School of Greatness Aug-31, The Real Reason 90% of People Regain..., Well Beyond 40 Aug-31, Hunter Biden, Hunter Biden Is Out Of Secrets: A..., Rich Roll Aug-31, Brian Grosberg, #406 ‒ Migraine, cluster headache,..., Peter Attia Drive Aug-31, Jim Kwik, Your Brain on AI: How to Build Your..., BETTER! Aug-31, The Night Ferryman: A Sleep Story..., Matt Walker Aug-31, Dr. Cassandra Evans, Eat More Protein, Lose More Fat? The..., Optimal Protein Aug-31, Joe Liemandt, How to Accelerate Learning & Improve..., Huberman Lab Aug-31, Jim Kwik, How to Easily Program Your Brain Each..., Model Health Aug-31, Eileen Gu, EILEEN GU: “The Ground Was Cracking..., On Purpose Aug-31, Charles Duhigg, The Science of Habit Change, Why..., 10% Happier Aug-31, Hal Elrod, Do THIS Every Morning to Improve Your..., Kwik Brain Aug-31, Joanna Bensz, Are Longevity Clinics Actually..., LT UNLOCKED Aug-30, Two Landmark Studies Challenge Dogma..., Ground Truths Aug-30, Dr. Jessica Shepherd, 386. Nuances and Myths of Menopause..., You Are Not Broken Aug-30, 7 Brain Compounds I Take For..., Human Upgrade Aug-29, Dr. Salome Masghati, Ep. 635 Oral Versus Transdermal..., Everyday Wellness Aug-29, GLP-1s and Menopause: What Every..., Hormone Solution Aug-29, The BIGGEST Step You Can Take To..., Boundless Life

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  来日方长

  Longevity Digest #86: “欺骗”身体隐藏的生存感应器

  Sep 2, 202622 min

  通过保持 严格而规律的睡眠—觉醒节律 ，增强自主神经系统的稳定性，并降低全因死亡风险；在减重期间穿戴 负重背心 ，巧妙“欺骗”身体内部的“重力感应器（gravitostat）”，帮助避免代谢大幅下降；采用 治疗性生酮饮食 ，绕过大脑葡萄糖代谢不足的问题，帮助恢复思维清晰度。 与此同时，练习“ 当下身体放松（somatic unclenching） ” - 觉察并主动释放身体的紧绷 - 可能有助于阻断压力诱发的炎症性小胶质细胞反应。将这些方法结合起来，有望在提升日常专注力与精力的同时，降低长期慢性疾病风险。 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. Aug-28, Gary Kiss, 660. Can Light Actually Heal Your Cells, Thyroid & Nervous System? (What the Science Says), on, The Thyroid Fixer Aug-28, Amy Cuddy, Your Body Language Is Telling You You're Not Safe | Amy Cuddy, on, The School of Greatness Aug-28, Dr. David Perlmutter, Build A Brain That Ages Powerfully – Change Your Daily Habits, on, Well Beyond 40 Aug-28, The Psychology of Financial Freedom, on, On Purpose with Jay Shetty Aug-28, Scott Hickle, #468: Flush Your Way to Longevity: The Power of REAL Gut Data (a Toilet Revolution!) | The ONE Sign You Should Never Ignore With Scott Hickle, on, LONGEVITY with Nathalie Niddam Aug-28, Sara Bareilles, Sara Bareilles On: The Feelings You Fear Might Destroy You, What Antidepressants Actually Did to Her Creativity, and Why There's Nothing to Fix, on, 10% Happier with Dan Harris Aug-28, Dr. Sara Oikawa, Can You Build Muscle While Losing Fat? The Science of Body Recomposition, on, Optimal Protein Podcast with Vanessa Spina Aug-28, Hal Elrod, Change Your Morning, Change Your Life! Hal Elrod : 1527, on, The Human Upgrade Aug-27, Jim LaValle, What’s Next for Peptides? Regulation, Compounding & More | Jim Lavalle, on, The Dr. Tyna Show Aug-27, Dr. Chris Palmer, Essentials: Diet & Nutrition for Mental Health | Dr. Chris Palmer, on, Huberman Lab Aug-27, Kaya Purohit, 768: Why Your Period Gets So Weird in Perimenopause + What Actually Helps with Kaya and Yasmin Purohit, on, Energized with Dr. Mariza Aug-27, Justin Roethlingshoefer, The Myth Of The Perfect Health Routine: How To Raise Your HRV By Giving Up Control, With Justin Roethlingshoefer, on, Boundless Life Aug-27, Nobody Told You This About Creatine, on, The Dr. Gabrielle Lyon Show Aug-27, Dr. Kristen Holmes, Aligned by Dr. Kristen Holmes: Overcoming Trauma and Building A Resilient Nervous System, on, The WHOOP Podcast Aug-27, Ep. 634 Heart Disease Risk, Lipids, and Imaging |Menopause, Perimenopause, Heart Health, on, Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+ Aug-27, Jonny Miller, Learn THIS And You’ll Become Impossible To Trigger : 1526, on, The Human Upgrade Aug-26, Jen Cohen, The Truth About Wearable Fitness Trackers, Protein Controversy, & the Biggest Sleep Mistakes to Avoid, on, The Model Health Show Aug-26, Sasha Hamdani, 591: How to Manage ADHD Naturally – A Psychiatrist’s Guide to Focus, Sleep and Emotional Regulation | Sasha Hamdani, MD, on, The Genius Life Aug-26, Cal Newport, How To Handle AI Anxiety: A Computer Scientist and a Buddhist Teacher On Managing Uncertainty | Cal Newport & Matthew Brensilver, on, 10% Happier with Dan Harris Aug-26, Jenna Free, How to Actually Calm an ADHD Nervous System (And Change Your Life), on, The Dr. Hyman Show Aug-26, Dr. Sasha Hamdani, The Real Root of ADHD Isn't Trauma, It's This | Dr. Sasha Hamdani, on, The School of Greatness Aug-26, Dr. Kristen Holmes, Modern Life is Creating Cellular Confusion, Here's How to Optimize Your Day to Overcome It with Dr. Kristen Holmes, on, Dhru Purohit Podcast Aug-26, Ask Jay: How Do I Forgive?, on, On Purpose with Jay Shetty Aug-26, Jim Kwik, Sharpen Your Mind – The First 30 Minutes That Shape Your Entire Day, on, Well Beyond 40 Aug-26, Arthur Brooks, The 3 macronutrients of happiness and how to build them into your life | Professor Arthur Brooks, on, The Doctor's Kitchen Aug-26, Yael Joffe, Ep. 633 The Midlife Metabolic Health Masterclass for Women | Menopause, Perimenopause, Metabolic Health, on, Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+

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  来日方长

  Longevity Digest #85: 重塑骨骼与大脑

  Aug 29, 202621 min

  在身体层面 ，每周进行两次高强度抗阻训练（LIFTMOR方案），可以刺激骨骼重建、改善骨密度，帮助维持平衡能力和行动力；同时补充富含亮氨酸的 必需氨基酸（EAAs） ，有助于对抗随年龄增长而出现的肌肉流失，保持力量和身体独立性。 在大脑和自主神经系统层面 ，尝试不看手机、没有固定路线的“自由散步”，让大脑的 默认模式网络（DMN）得到充分激活，有助于减少反复思虑，并提升思维灵活性与创造力；与此同时，通过规律固定的睡眠与起床时间 + 充足的户外自然光照 来强化昼夜节律，有助于稳定静息心率、改善自主神经调节，并增强身体应对压力的韧性。 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. Aug-25, EXPLAINER: Human Age Reversal Has Begun, on, Health Longevity Secrets Aug-25, #467: The (Misunderstood) Plant Compound That’s Turning Back the Clock With Nat Niddam, on, LONGEVITY with Nathalie Niddam Aug-25, Dr. Kristen Holmes, Are You Aging Faster Than You Should? - Dr. Kristen Holmes, on, The Dr. Gabrielle Lyon Show Aug-25, David Roberts, Estrogen Dominance Explained: What Every Woman on HRT Needs to Know, on, The Hormone Solution with Karen Martel Aug-25, Jim Kwik, Jim Kwik: If You're Using AI Like This, You're Killing Your Brain : 1525, on, The Human Upgrade Aug-25, Samantha Hollingsworth, 767: The Longevity Secret We Rarely Talk About: The Healing Power of Friendship, Joy & Being Fully Expressed with Samantha Hollingsworth, on, Energized with Dr. Mariza Aug-24, #149 - The 11 largest Sleep Myths, on, The Matt Walker Podcast Aug-24, Dr. Richard Davidson, #114 How Meditation Rewires Your Brain, Gut, & Immune System | Dr. Richard Davidson, on, FoundMyFitness Aug-24, Jim Curtis, Why You Can't Manifest With an Old Identity | Jim Curtis, on, The School of Greatness Aug-24, 4 Mind-Blowing Ways to Strengthen Your Relationship (All Backed by Science!), on, The Model Health Show Aug-24, #405 ‒ AMA #88: Metabolic liver health: how to assess risk, catch dysfunction early, and prevent or reverse liver disease, on, The Peter Attia Drive Aug-24, Max Marchione, The $51M Bet to Make the Doctor Obsolete, on, Longevity.Technology UNLOCKED Aug-24, Hellah Sidibe, How Hellah Sidibe’s 3,350-Day Run Streak Rebuilt His Mind, on, The Rich Roll Podcast Aug-24, Dr. Sara Oikawa, The Science of Losing Fat Without Losing Muscle: Dr. Sara Oikawa, on, Optimal Protein Podcast with Vanessa Spina Aug-24, The Hidden Type of Rest That Boosts Creativity and Mental Clarity, on, Kwik Brain Aug-24, Alison Wood Brooks, Alison Wood Brooks: The Science Behind Great Conversations, on, On Purpose with Jay Shetty Aug-24, Why Your Body Chooses Sugar Over Fat, on, The Metabolic Classroom with Dr. Ben Bikman Aug-24, Inflammation isn't Something to Eliminate. It's Something to Regulate, on, The Dr. Hyman Show Aug-24, Angelo Keely, BONUS: Preserving Muscle During Weight Loss with Angelo Keely | Menopause, Perimenopause, Muscle Health, on, Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+ Aug-24, Ditch the Scale – Track Grip Strength and VO2 Max, on, Well Beyond 40 Aug-24, Dr. Masud Husain, How to Improve Motivation & Overcome Procrastination | Dr. Masud Husain, on, Huberman Lab Aug-24, Professor Belinda Beck, Pilates Girls, You're Losing Bone. The Exercise Science of Building Bone After 40 with Prof Belinda Beck, on, BETTER! Muscle, Mobility, Metabolism & (Peri)Menopause with Dr. Stephanie Aug-23, 385. 500k on IG Celebration - Ask Me Anything, on, You Are Not Broken Aug-23, The Most Important Longevity Molecule I've Ever Found : 1524, on, The Human Upgrade Aug-23, Deborah Cohen, Deborah Cohen: The Wellness-Industrial Complex, on, Ground Truths Aug-22, Eat *This* If You Consume Seed Oils, Best Way To Combine Strength & Cardio, Peptide "Stacking" Rules & More! Solosode #504, on, Boundless Life Aug-22, Debbie Potts, Your Body Isn't Broken: Why Doing More Can Make Midlife Worse with Debbie Potts, on, The Hormone Solution with Karen Martel Aug-22, Sara Hirsh Bordo, Ep. 632 Good Girl Identity and Autoimmune Health with Sara Hirsh Bordo | Menopause, Perimenopause, Autoimmune Health, on, Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+

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  来日方长

  Longevity Digest #83: 如何激活线粒体自噬、预防肌肉流失、提升最大摄氧量并保护大脑

  Aug 22, 202629 min

  通过在 14–16 小时的空腹窗口期 补充 尿石素 A（Urolithin A） ，可以激活细胞清理机制，并有望使 肌肉力量提升 12% 。使用 芽孢型益生菌 还可帮助保护代谢健康、减少慢性炎症；研究显示，它能在短短 30 天内将血液中的炎症性内毒素（LPS）降低 75% 。 此外，将高效的 Myo-Reps 力量训练 与 RE-HIT 高强度间歇训练 相结合，每周仅需 15 分钟 ，即可让 最大摄氧量（VO₂ max）提升 12% 。每天练习 心率协调呼吸法（coherence breathing） ，则有助于打破有害的压力循环，恢复自主神经系统的平衡。 We listen to the best health podcasts each week and extract practical, evidence-based tips - so you don’t have to. Aug-18, Dr. Nick Norwitz, Fixing Your Metabolism, WHOOP Aug-18, Angela Foster, From Depression to Peak Health, Hormone Solution Aug-18, Bruce Lipton, How Beliefs Control Your Genes, Health Longevity Secrets Aug-18, Arthur Brooks, The Macronutrient We Skip After 60, Dr. Gabrielle Lyon Aug-18, Gabby Reece, Scream Cream & Weekly Injections, Human Upgrade Aug-18, Noura Abul-Husn, Genetics and Personalized GLP-1s, LONGEVITY Aug-17, Your Metabolism May Be Aging Your Skin, Dr. Hyman Aug-17, Linus Abrams, Hormones, Psychiatry & Psychedelics, Peter Attia Drive Aug-17, Stop Doing These 7 Things After 40, Well Beyond 40 Aug-17, Lee Sung Jin, The Spirituality of Netflix’s “Beef”, Rich Roll Aug-17, Paris Jackson, The Journey to Sobriety, On Purpose Aug-17, Psychedelics for Mental Health, Matt Walker Aug-17, Anthony O’Neal, Stop Living Paycheck to Paycheck, School of Greatness Aug-17, Børge Fagerli, Build Muscle in 70% Less Time, Optimal Protein Aug-17, The Biggest Mitochondrial Health Myth, Metabolic Classroom Aug-17, Dr. Jared Cooney Horvath, Why Human Intelligence Is Declining, Model Health Aug-17, Dr. Tom Walters, Midlife Joint Pain Explained, BETTER! Aug-17, Kiran Krishnan, GLP-1s, Gut Health & Menopause, Dr. Tyna Aug-17, Jürgen Mehrtens, Longevity Tests That Actually Matter, LT UNLOCKED Aug-17, Ralph Adolphs, Tools for Regulating Your Emotions, Huberman Lab Aug-17, Dr. Lucy Hone, How to Survive Life’s Hardest Moments, 10% Happier Aug-17, A 30-Minute Routine for Focus & Energy, Kwik Brain Aug-16, Arnold Gilberg, The Myth of Aging, You Are Not Broken Aug-16, Turn On Your Anti-Aging Switch, Human Upgrade Aug-15, Phil Newman, Who Is Making Longevity’s Rules?, LT UNLOCKED Aug-15, Dylan Gemelli, From Prison to a Top Health Podcast, Boundless Life Aug-15, Are You Truly Optimized on HRT?, Hormone Solution Aug-15, Dr. Rachel Goldman, Body Image, Burnout & Boundaries, Everyday Wellness

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