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Fire2Fission Podcast2025-11-1440 minSunCast2025-09-2344 minCleanTechies Podcast2025-09-1044 minMise en Screen2025-09-051h 29Mise en Screen2025-09-041h 47Un livre, un lecteur – Florence Berthout2025-01-1700 min健人港人話 Steven Talks
健人港人話 Steven TalksEP 40 | 魚油真相:為什麼每個人都該補充Omega-3?營養學家教你怎樣吃!⭐️(點擊這裡)告訴我你的想法,問題和煩惱⭐️🌟  YouTube🌏  Blog🔎 Instagram🍼乳清蛋白粉推薦(結帳時可輸入折扣碼 : steven)大家好!歡迎黎到「健人港人話 Steven Talks」。今集我哋會全面解構魚油嘅健康好處,深入分析Omega-3脂肪酸(EPA同DHA)點樣支持心血管健康、腦部功能同運動恢復。仲會分享正確補充劑量、選擇建議,並避免常見風險。同時亦會探討魚油喺抗炎同慢性健康管理中的重要角色,無論你係健身愛好者定係注重健康,都唔好錯過呢集!📍Timestamps: 00:00 廢噏- 2024年的領悟 13:17 - Omega-3脂肪酸嘅基礎:EPA、DHA同ALA嘅分別19:02 - 魚油的益處25:20 - 點樣正確補充魚油?劑量同選擇建議26:36 - 魚油潛在風險同副作用📖 References:Mozaffarian D, Wu JH. Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical eventsAnn C Skulas-Ray, et al. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart AssociationZhang X, et al. Omega-3 Polyunsaturated Fatty Acids Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials.Aung T, et al. Associations of Omega-3 Fatty Acid Supplement Use With Cardiovascular Disease Risks: Meta-analysis of 10 Trials Involving 77 917 IndividualsLiao Y, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysisSimon MS, et al. Anti-Inflammatory Treatment Efficacy in Major Depressive Disorder: A Systematic Review of Meta-Analyses.Katherine...
2024-12-3030 minLeft On Read2024-08-021h 00Left On Read2024-07-191h 05健人港人話 Steven Talks
健人港人話 Steven TalksEP 32 | 減肥基因:低碳水與低脂飲食哪個適合你?⭐️(點擊這裡)告訴我你的想法,問題和煩惱⭐️🍼乳清蛋白粉推薦(結帳時可輸入折扣碼 : steven)大家好!歡迎黎到「健人港人話 Steven Talks」。今集我會同大家分享一本我最近睇嘅書《Getting Things Done》,講下我喺書中學到嘅技巧同點樣應用喺自己嘅生活中,提升咗我嘅生產力同創造力。另外,我會解答觀眾嘅問題,講解Creatine同Protein可唔可以同時沖調,以及咁做有咩好處。最後,我哋會深入探討低碳水化合物飲食(Low-Carb Diet)同低脂飲食(Low-Fat Diet)嘅概念,並且分析基因與飲食傾向嘅關聯。希望大家會鍾意呢一集嘅內容!📍Timestamps:00:00 廢噏 - 工作和生活管理的方法05:30 觀眾Q&A:「Creatine和Protein可以一起沖調嗎?」10:30 飲食類型與基因傾向相匹配嗎?📖 References: 1. Höchsmann C, Yang S, Ordovás JM, Dorling JL, Champagne CM, Apolzan JW, et al. The Personalized Nutrition Study (POINTS): evaluation of a genetically informed weight loss approach, a Randomized Clinical Trial. Nat Commun. 2023 Oct 9;14(1):6321.2. Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018 Feb 20;319(7):667–79.3.Lei L, Huang J, Zhang L, Hong Y, Hui S, Yang J. Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors in overweight and obese adults: A meta-analysis of randomized controlled trials. Front Nutr. 2022;9:935234.4.Pickering TG. Diet Wars: From Atkins to the Zone. Who Is Right? J Clin Hypertens. 2007 Ma
2024-07-1523 minLand Academy Show2024-06-0553 minLudi2024-04-2408 minThe AI in Business Podcast2024-03-1428 minHotPot2024-03-0621 minConversations on Careers and Professional Life2024-02-2633 minConversations on Careers and Professional Life2024-02-2625 min健人港人話 Steven Talks
健人港人話 Steven TalksEP 24 | 壓力激素:令健身者又愛又恨的「皮質醇」?增肌減脂的關鍵荷爾蒙?⭐️(點擊這裡)告訴我你的想法,問題和煩惱⭐️大家好!歡迎返嚟「健人港人話 Steven Talks」。今集我哋會探討訓練方式同荷爾蒙對於增肌嘅影響。首先哋會討論自由重量同機械式器材訓練嘅優劣,包括佢哋對於增加肌肉質量嘅效果,同埋點樣結合兩者來優化你嘅訓練計劃。之後我哋會介紹皮質醇嘅基本功能,同埋佢點樣影響你嘅身體健康。而皮質醇有時被標籤為「壞」荷爾蒙,但實際情況要複雜得多。我哋會深入講解皮質醇嘅正面同負面影響,以及點樣平衡體內嘅皮質醇水平。最後,我哋會探討高皮質醇水平點樣影響肌肉生長同恢復,等我哋一齊嚟揭曉呢啲疑問啦!📍Timestamps:00:00 廢噏 -學無止境04:55 觀眾Q&A:「自由重量vs 機械式器材,邊種對增肌最有效?」09:40  點樣會提升皮質醇水平?14:14 皮質醇真係一種「壞」荷爾蒙?17:00 皮質醇對肌肉生長有咩影響?📖 References:1. Henkus, H. E., de Witte, P. B., Nelissen, R. G. H. H., Brand, R., van Arkel, E. R. A., Henkus, ! H E, & van Arkel, ! E R A. (2009). Bursectomy compared with acromioplasty in the management of subacromial impingement syndrome A PROSPECTIVE RANDOMISED STUDY. 91–504. https://doi.org/10.1302/0301-620X.91B2. Cheng, C., Chen, B., Xu, H., Zhang, Z., & Xu, W. (2018). Efficacy of concomitant acromioplasty in the treatment of rotator cuff tears: A systematic review and meta-analysis. In PLoS ONE (Vol. 13, Issue 11). Public Library of Science.https://doi.org/10.1371/journal.pone.02073063. Paavola, M., Malmivaara, A., Taimela, S., Kanto, K., Inkinen, J., Kalske, J., Sinisaari, I., Savolainen, V., Ranstam, J., & Järvinen, T. L. N. (2018). Subacromial decompression versus diagnostic arthroscopy for shoulder impingement: randomised, placebo surgery controlled clinical trial. Bmj, 362, 2860. https://doi.org/10.1136/bmj.k28604. Bailey J, Irving R, Dawson P, Brown DR, Campbell E. Influence of Training-induced Testosterone and Cortisol C...
2024-02-0524 min健人港人話 Steven Talks
健人港人話 Steven TalksEP 19 | 瘦底增肌:Dirty Bulk 會降低胰島素敏感性? Clean Bulk真係適合你?⭐️(點擊這裡)告訴我你的想法,問題和煩惱⭐️大家好!歡迎黎到「健人港人話 Steven Talks」。今集我哋會深入講解增肌嘅議題,包括卡路里同增肌嘅關係。之後我哋會探討兩種增肌策略-「乾淨增肌」 &「 骯髒增肌」,解釋佢地嘅定義,優點同缺點。 跟住我哋會探討「骯髒增肌」對胰島素敏感性嘅影響,並講解相關嘅研究。最後我哋會提供實際嘅建議同策略,幫助瘦底人士有效增肌!📍Timestamps:00:00 廢噏-Scientific training 等於100%跟足文獻?06:41 觀眾Q&A:「岩岩開始做gym,練健美定健力好?」11:11 處於卡路里赤字就一定增唔到肌?16:25 乾淨增肌 (Clean Bulking) vs 骯髒增肌 (Dirty Bulking)?18:00 Dirty Bulk 會影響胰島素敏感性?22:56 點解瘦底食極都唔肥?📖 References:de Sousa LGO, Marshall AG, Norman JE, Fuqua JD, Lira VA, Rutledge JC, et al. The Effects of Diet Composition and Chronic Obesity on Muscle Growth and Function. J Appl Physiol. 2020 Nov 19; ePub ahead of print.Sengupta P. The Laboratory Rat: Relating Its Age With Human’s. Int J Prev Med. 2013 Jun;4(6):624–30.Lang P, Hasselwander S, Li H, Xia N. Effects of different diets used in diet-induced obesity models on insulin resistance and vascular dysfunction in C57BL/6 mice. Sci Rep. 2019 20;9(1):19556.Forbes GB. Lean body mass-body fat interrelationships in humans. Nutr Rev. 1987 Aug;45(8):225–31.Forbes GB. Body fat content influences the body composition response to nutrition and exercise. Ann N Y Acad Sci. 2000 May;904:359–65.Hall KD. Body fat and fat-free mass inter-relationships: Forbes’s theory revisited. Br J Nutr. 2007 Jun;97(6):1059–63.Hu S, Zhang...
2023-11-2727 minSecondpod2023-11-221h 21Interisme Podcast2023-10-2836 min健人港人話 Steven Talks
健人港人話 Steven TalksEP 11 | 碳水101:食水果會導致脂肪肝?葡萄糖,蔗糖,澱粉﹐糖原有咩分別?⭐️(點擊這裡)告訴我你的想法,問題和煩惱⭐️大家好!歡迎黎到「健人港人話 Steven Talks」。今集我哋會深入講解碳水化合物之間嘅主要分別,同埋佢哋對身體嘅影響。究竟果糖同葡萄糖在身體內嘅代謝過程有咩分別呢?呢兩種糖係身體內嘅作用有咩唔同?究竟食生果會唔會增加患上脂肪肝同糖尿病嘅風險呢?我地一齊嚟揭曉呢啲疑問喇!📍Timestamps:00:00 廢噏-水上音樂節之Bad Trip04:46 觀眾Q&A:「早睡早起一定好過晚睡起?」10:59 碳水化合物嘅種類-葡萄糖,蔗糖,澱粉,糖原有咩分別?20:42 果糖嘅代謝有咩特別?23:48 食生果會增加患上脂肪肝同糖尿病嘅風險?📖 References:1. https://content.byui.edu/file/a236934c-3c60-4fe9-90aa d343b3e3a640/1/module3/images/CHO_map.png ( 碳水化合物嘅種類)2. Guyenet SJ. Impact of Whole, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review. Front Nutr. 2019 May 8;6:66. doi: 10.3389/fnut.2019.00066. PMID: 31139631; PMCID: PMC6518666.3. Sharma SP, Chung HJ, Kim HJ, Hong ST. Paradoxical Effects of Fruit on Obesity. Nutrients. 2016 Oct 14;8(10):633. doi: 10.3390/nu8100633. PMID: 27754404; PMCID: PMC5084020.4. Smajis S, Gajdošík M, Pfleger L, Traussnigg S, Kienbacher C, Halilbasic E, Ranzenberger-Haider T, Stangl A, Beiglböck H, Wolf P, Lamp T, Hofer A, Gastaldelli A, Barbieri C, Luger A, Trattnig S, Kautzky-Willer A, Krššák M, Trauner M, Krebs M. Metabolic effects of a prolonged, very-high-dose dietary fructose challenge in healthy subjects. Am J Clin Nutr. 2020 Feb 1;111(2):369-377. doi: 10.1093/ajcn/nqz271. Erratum in: Am J Clin Nutr. 2020 Feb 1;111(2):490. PMID: 31796953.
2023-09-2531 min健人港人話 Steven Talks
健人港人話 Steven TalksEP 9 | 生酮飲食:任食炸野、大魚大肉都可以瘦?認識生酮飲食嘅原理同副作用⭐️(點擊這裡)告訴我你的想法,問題和煩惱⭐️大家好!歡迎黎到「健人港人話 Steven Talks」。今集我地會講解生酮飲食嘅相關知識!我哋會追溯生酮飲食嘅起源,並了解呢種飲食模式點解會出現。點解生酮飲食可以幫助人體進入生酮狀態,同埋呢種狀態對身體有咩影響。生酮飲食點樣幫助減脂,而且對運動員或者增肌有咩影響?進行生酮飲食可能會面對咩風險同困難? 我地一齊嚟揭曉呢啲疑問喇!📍Timestamps:00:00 廢噏 - 放棄健美比賽?04:41 觀眾Q&A:「分開訓夠八個鐘, 或者一次訓夠八個鐘,對增肌有冇影響?」09:25 生酮飲食嘅歷史15:30 生酮飲食嘅原理27:22 生酮飲食對減脂好有用?31:40 生酮飲食對增肌/運動有咩影響?32:45 生酮飲食嘅副作用同限制📜 Glossary:Gluconeogensis : 葡萄糖新生Acetyl-CoA : 乙醯輔酶Aketone body : 酮體Acetone : 醋酸酮β-Hydroxybutyrate : 3-羥丁酸Acetoacetate : 乙酸酮酸Blood Brain Barrier : 血腦障壁Krebs cycle : 三羧酸循環https://www.researchgate.net/publication/315327186/figure/fig1/AS:674817330135043@1537900397696/A-Compounds-involved-in-the-Krebs-cycle-and-B-common-chemical-structure-of.png📖 References:1. Metabolism | Ketone Metabolismhttps://www.youtube.com/watch?v=BlR9DkUAUkI&t=11s2. ‘Low carbohydrate diets are unsafe and should be avoided’https://www.escardio.org/The-ESC/Press-Office/Press-releases/Low-carbohydrate-diets-are-unsafe-and-should-be-avoided3. Joo M, Moon S, Lee YS, Kim MG. Effects of very low-carbohydrate ketogenic diets on lipid profiles in normal-weight (body mass index < />4. Kosinski C, Jornayvaz FR. Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies. Nutrients. 2017 May 19;9(5):517. doi: 10.3390/nu9050517. PMID: 28534852; PMCID: PMC5452247.5. Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21...
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