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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！
Shimizu K, Kuramochi Y, Hayamizu K. Effect of omega-3 fatty acids on sleep: a systematic review and meta-analysis of randomized controlled trials. J Clin Biochem Nutr. 2024 Nov;75(3):204-212. doi: 10.3164/jcbn.24-36. Epub 2024 Aug 9. PMID: 39583980; PMCID: PMC11579846.
Barquilha G, Dos Santos CMM, Caçula KG, Santos VC, Polotow TG, Vasconcellos CV, Gomes-Santos JAF, Rodrigues LE, Lambertucci RH, Serdan TDA, Levada-Pires AC, Hatanaka E, Cury-Boaventura MF, de Freitas PB, Pithon-Curi TC, Masi LN, Barros MP, Curi R, Gorjão R, Hirabara SM. Fish Oil Supplementation Improves the Repeated-Bout Effect and Redox Balance in 20-30-Year-Old Men Submitted to Strength Training. Nutrients. 2023 Mar 31;15(7):1708. doi: 10.3390/nu15071708. PMID: 37049548; PMCID: PMC10096819.
大家好！歡迎黎到「健人港人話 Steven Talks」。 今集我哋會討論如何有效管理痛症，並深度探討影響健康的多重因素，包括心理、社會與生理層面的相互關係。我會分享實用的健康建議，包括如何正確認識痛症成因、打破對痛的恐懼迴圈，並構建更加健康的生活習慣。我哋仲會拆解痛症管理中的常見誤解，例如過度簡化痛症為「心理作用」，或忽略運動與生物力學的重要性。我會教你如何用科學方法逐步改善健康，無論你係健身愛好者、運動員，定係有慢性痛症嘅朋友都適用，我地一齊嚟揭曉呢啲疑問喇！
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我地會討論椎間盤的解剖結構及其如何影響脊柱的健康，深入探討為何會發生椎間盤突出，並列出常見的風險因素及症狀。從保守療法如物理治療、生活方式調整到進階非手術治療方法，還有手術的選擇，我們都會詳細講解。此外，我們會分享如何在康復過程中進行正確的運動和護理，並給予預防策略，幫助你維持脊柱健康。我地一齊嚟揭曉呢啲疑問喇！
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我地會回應一位聽眾嘅提問，探討一個非常常見但容易誤解的康復方法問題。很多人可能都聽過受傷後應該立即冰敷，但冰敷真係對康復有幫助嗎？跟住我會拆解最新嘅科學數據，從營養學和健康風險兩個角度深入討論，並解答大家對紅肉攝取嘅常見疑問，究竟食紅肉係好定壞？我地一齊嚟揭曉呢啲疑問喇！
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我地將深入探討心肺運動強度同脂肪燃燒之間嘅關係，解答觀眾對於心率與減脂效果嘅疑問。我會同大家分享點解有時心率高唔一定代表燃燒更多脂肪，仲會講解適當心肺運動強度對於一般健康、體態組成同特定運動目標嘅影響。此外，我哋亦會深入探討脂肪嘅各種類型同其在健康中嘅角色，挑戰大家對飽和脂肪嘅傳統觀念，並提供實用嘅營養建議。準備好學習更多營養同健身知識，提升你嘅健康狀況！
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我會同大家分享我最近的學習旅程，特別是我在生物力學方面的進修，為什麼我認為不斷學習是作為健身教練和健康教育者的重要一環。此外，我會解答觀眾關於Beta-Alanine的問題，包括其對於力量和肌肉的影響以及使用時需要注意的事項。然後，我們會探討每日步數的重要性，特別是每天累積8000到10000步對健康的好處。最後，我們將深入分析高強度和低中強度運動的優劣，幫助你選擇最適合自己的運動方式。希望大家會鍾意呢一集嘅內容！
📍Timestamps:
00:00 廢噏 - 學習生物力學的旅程
05:30 觀眾Q&A：「Beta-Alanine對舉重訓練有幫助嗎？」
12:00 步數和中高強度運動對心臟健康和死亡風險的影響
📖 References:
Franklin BA, Thompson PD, Al-Zaiti SS, Albert CM, Hivert MF, Levine BD, et al. Exercise-Related Acute Cardiovascular Events and Potential Deleterious Adaptations Following Long-Term Exercise Training: Placing the Risks Into Perspective-An Update: A Scientific Statement From the American Heart Association. Circulation. 2020 Mar 31;141(13)–36.
Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022 Mar;7(3)–28.
Jayedi A, Gohari A, Shab-Bidar S. Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies. Sports Med. 2022 Jan;52(1):89–99.
Schumacher BT, LaMonte MJ, Di C, Parada H Jr, Hooker SP, Bellettiere J, et al. Associations of Relative Intensity of Physical Activity with Incident Cardiovascular Events and All-Cause Mortality. J Gerontol A Biol Sci Med Sci. 2024 May 3.
Hamaya R, Shiroma EJ, Moore CC, Buring JE, Evenson KR, Lee IM. Time- vs Step-Based Physical Activity Metrics for Health. JAMA Intern Med. 2024 May 20;e240892.
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 May 31;4(2):130–3.
大家好！歡迎返嚟「健人港人話 Steven Talks」。今集我哋會解答幾個大家經常會問嘅健身問題。首先，我哋會探討奇亞籽會唔會阻礙蛋白質吸收？之後，我哋會介紹褪黑激素同探討褪黑激素會唔會可以提高運動表現呢？等我哋一齊嚟揭曉呢啲疑問啦！
📍Timestamps:
00:00 廢噏 － 獲益良多 ！
09:30 觀眾Q&A：「奇亞籽會阻礙蛋白質吸收嗎？」
15:00 什麼是褪黑激素？
17:00 褪黑激素可以提高運動表現？
📖 References: 1. Drummond FR, Drummond LR, Campos HO, Fernandes JGRP, da Costa Monteiro M, Lara HFG, et al. Is melatonin as an ergogenic hormone a myth? a systematic review and meta-analysis. Endocrine. 2023 Sep 1; ePub ahead of print.
2. Claustrat B, Leston J. Melatonin: Physiological effects in humans. Neurochirurgie. 2015;61(2–3):77–84.
3. Valcavi R, Zini M, Maestroni GJ, Conti A, Portioli I. Melatonin stimulates growth hormone secretion through pathways other than the growth hormone-releasing hormone. Clin Endocrinol. 1993 Aug;39(2):193–9.
2. McKay NJ, Belous IV, Temple JL. Increasing water intake influences hunger and food preference, but does not reliably suppress energy intake in adults. Physiol Behav. 2018 Oct 1;194:15–22.
3. Chen QY, Khil J, Keum N. Water Intake and Adiposity Outcomes among Overweight and Obese Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2024 Mar 27;16(7):963.
4.Benton D, Young HA. Do small differences in hydration status affect mood and mental performance? Nutr Rev. 2015 Sep;73 Suppl 2:83–96.
大家好！歡迎番嚟「健人港人話 Steven Talks」。今集我哋會集中探討兩個重要嘅健身問題。僅僅提高肌肉感受度，唔加重得唔得？另外，唔食早餐，對訓練效果會有顯著影響嗎？ 等我哋一齊嚟揭曉呢啲疑問啦！
📍Timestamps:
00:00 廢噏 － 偶遇觀眾
04:59 觀眾Q&A：「只提高肌肉感受度，唔加重得唔得？？」
14:00 唔食早餐，訓練效果會大打拆扣？
📖 References: 1. Stratton MT, Siedler MR, Rodriguez C, Harty PS, Boykin JR, Keith DS, Green JJ, White SJ, Tinoco E, DeHaven B, VanDusseldorp TA, Tinsley GM. No Effect of Breakfast Consumption Observed for Afternoon Resistance Training Performance in Habitual Breakfast Consumers and Nonconsumers: A Randomized Crossover Trial. J Acad Nutr Diet. 2023 Sep 22:S2212-2672(23)01561-7.
2. Ma X, Chen Q, Pu Y, Guo M, Jiang Z, Huang W, Long Y, Xu Y. Skipping breakfast is associated with overweight and obesity: A systematic review and meta-analysis. Obes Res Clin Pract. 2020 Jan-Feb;14(1):1-8. doi: 10.1016/j.orcp.2019.12.002.
3. Levitsky DA, Pacanowski CR. Effect of skipping breakfast on subsequent energy intake. Physiol Behav. 2013 Jul 2;119:9-16. doi: 10.1016/j.physbeh.2013.05.006.
4.Sievert K, Hussain SM, Page MJ, Wang Y, Hughes HJ, Malek M, Cicuttini FM. Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials. BMJ. 2019 Jan 30;364:l42.
大家好！歡迎黎到「健人港人話 Steven Talks」。我們有一段時間沒見了，今集我們會輕鬆聊聊，分享一下近期的生活和更新。「點樣解決拖延症？」，這是我們觀眾常見的問題。今天，我們會討論一些實用的方法和技巧，幫助大家克服拖延，提高生產力。跟住我地會討論蛋白質，蛋白質是健康和健身的重要元素，但是攝取量真的沒有上限嗎？我們將探討科學研究如何回答這個問題，以及如何安全且有效地攝取蛋白質。
📍Timestamps:
00:00 廢噏 － Long Time No See
04:59 觀眾Q&A：「拖延症好嚴重？」
12:30 蛋白質攝取量無上限？
📖 References:
The Anabolic Response To Protein Ingestion During Recovery From Exercise Has No Upper Limit In Magnitude And Duration In Vivo In Humans. Trommelen et al. (2023)
大家好！歡迎黎到「健人港人話 Steven Talks」。今日嘅主題係益生菌，好多人對益生菌略有所聞，但可能不太清楚它們究竟是什麼，以及它們對我們的健康有什麼樣的影響。所以，我們將一步步解開益生菌的神秘面紗。首先，我地會解釋益生菌是什麼，它們在我們身體中的角色，以及它們如何在消化系統中發揮作用。跟住我地將探討益生菌對健康的好處，包括它們如何幫助消化、增強免疫系統，甚至可能對情緒健康的潛在影響。最後，我們會討論益生菌補充品是否真的必需，以及如何根據自己的健康狀況和飲食來判斷是否需要補充益生菌。等我哋一齊嚟揭曉呢啲疑問啦！
📍Timestamps:
00:00 廢噏 －網絡欺凌
05:2 5 觀眾Q&A：「點樣平衡時間？」
09:35 什麼是益生菌？
13:01 益生菌的好處？
19:01 益生菌補充品是必需的嗎？
📖 References: 1.Hadi A, Arab A, Khalesi S, Rafie N, Kafeshani M, Kazemi M. Effects of probiotic supplementation on anthropometric and metabolic characteristics in adults with metabolic syndrome: A systematic review and meta-analysis of randomized clinical trials. Clin Nutr. 2021 Jul;40(7):4662–73.
2. Companys J, Pla-Pagà L, Calderón-Pérez L, Llauradó E, Solà R, Pedret A, et al. Fermented Dairy Products, Probiotic Supplementation, and Cardiometabolic Diseases: A Systematic Review and Meta-analysis. Adv Nutr. 2020 Jul 1;11(4):834–63.
3. Hughes RL. A Review of the Role of the Gut Microbiome in Personalized Sports Nutrition. Front Nutr. 2020 Jan 10;6:191.
4.Möller GB, Goulart MJ, Nicoletto BB, Alves FD, Schneider CD. Supplementation of Probiotics and Its Effects on Physically Active Individuals and Athletes: Systematic Review. International journal of sport nutrition and exercise metabolism. 2019:1-30.
5.Jäger R, Purpura M, Stone J, Turner S, Anzalone A, Eimerbrink M, Pane M, Amoruso A, Rowlands D, Oliver J. Probiotic Streptococcus thermophilus FP4 and Bifidobacterium breve BR03 supplementation attenuates performance and range-of-motion decrements following muscle damaging exercise. Nutrients. 2016;8(10):642.
6.Dinan, T. G., & Cryan, J. F. (2017). The microbiome-gut-brain axis in health and disease. Gastroenterology Clinics, 46(1), 77-89.
7. Ciorba, M. A. (2012). A gastroenterologist's guide to probiotics. Clinical gastroenterology and hepatology, 10(9), 960-968.
大家好！歡迎返嚟「健人港人話 Steven Talks」。今集我地會探討「酪蛋白」對於肌肉恢復和增長嘅潛在好處。之後我地會講解熱身嘅好處，包括提高肌肉溫度、增加心跳和血液循環，以及熱身對預防受傷和提升運動表現嘅重要性。之後我地會討論靜態伸展對運動表現嘅負面影響，並討論靜態伸展嘅效果同最佳時機。最後我地會討論泡綿滾輪和動態伸展點樣幫助提高運動表現，並解釋它們應該如何被整合到你嘅運動熱身中。等我哋一齊嚟揭曉呢啲疑問啦！
📍Timestamps:
00:00 廢噏 －彳亍
04:00 觀眾Q&A：「 睡前食酪蛋白可以增加肌肉蛋白質合成」？
08:00 為什麼運動前要熱身？
12:27 靜態伸展會降低運動表現嗎？
17:00 泡綿滾輪和動態伸展能提高運動表現嗎？
📖 References: 1. Konrad A, Bernsteiner D, Reiner MM, Nakamura M, Tilp M. An Intense Warm-Up Does Not Potentiate Performance Before or After a Single Bout of Foam Rolling. Journal of Sports Science and Medicine. 2022 Mar 4;21(2):145-52.
2. Wiewelhove T, Döweling A, Schneider C, Hottenrott L, Meyer T, Kellmann M, Pfeiffer M, Ferrauti A. A meta-analysis of the effects of foam rolling on performance and recovery. Frontiers in physiology. 2019:376.
3. Cheatham SW, Kolber MJ, Cain M, Lee M. The effects of self‐myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. International journal of sports physical therapy. 2015 Nov;10(6):827.
4. Skinner B, Moss R, Hammond L. A systematic review and meta-analysis of the effects of foam rolling on range of motion, recovery and markers of athletic performance. Journal of Bodywork and Movement Therapies. 2020 Jul 1;24(3):105-22.
5. Joy, J.M., et al., Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation. J Int Soc Sports Nutr, 2018. 15(1): p. 24.
6. Trommelen, J., et al., Presleep dietary protein-derived amino acids are incorporated in myofibrillar protein during postexercise overnight recovery. Am J Physiol Endocrinol Metab, 2018. 314(5): p. E457-e467.
大家好！歡迎黎到「健人港人話 Steven Talks」。今日我哋涵蓋咗飲食、訓練，以及健美比賽嘅經驗分享。首先我哋會討論食素會唔會影響增肌。點樣係素食中獲取足夠嘅高質量蛋白質，同埋點樣平衡飲食以促進肌肉增長？之後我會分享我訓練和飲食上所犯的錯同埋最後分享我參與健美比賽嘅經驗。等我哋一齊嚟揭曉呢啲疑問啦！
📍Timestamps: 00:00 廢噏 － 狗都會傷十字韌帶？
04:59 觀眾Q&A：「食素會影響增肌嗎？」
10:30 我在訓練上所犯的錯
21:00 我在飲食上所犯的錯
24:00 健美比賽的經驗分享
📖 References: 1. A Mycoprotein Based High-Protein Vegan Diet Supports Equivalent Daily Myofibrillar Protein Synthesis Rates Compared with an Isonitrogenous Omnivorous Diet in Older Adults: A Randomized Controlled Trial. Monteyne et al. (2020)
2. van Vliet S, Burd NA, van Loon LJC. The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. J Nutr. 2015 Sep;145(9):1981–91.
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.91B
2. 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.0207306
3. 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.k2860
4. Bailey J, Irving R, Dawson P, Brown DR, Campbell E. Influence of Training-induced Testosterone and Cortisol Changes on Skeletal Muscle and Performance in Elite Junior Athletes. Am J Sports Sci Med. 2021 Dec 16;9(1):13–23.
5. Ferrando AA, Stuart CA, Sheffield-Moore M, Wolfe RR. Inactivity Amplifies the Catabolic Response of Skeletal Muscle to Cortisol. J Clin Endocrinol Metab. 1999 Oct 1;84(10):3515–21.
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我哋會深入講解睡眠不足對健康同健身嘅影響。首先，我哋會講解一啲關於睡眠嘅基本知識，包括睡眠週期，以及一個良好嘅睡眠質量同充足嘅睡眠時長對身體嘅好處。之後我地會討論睡眠不足會對肌肉恢復，肌力發展，減脂嘅率所造成嘅負面影響，以及整體運動表現之間嘅關係。最後討論點樣改善我哋嘅睡眠質量，確保充足嘅睡眠，以支持我哋嘅肌力訓練同減脂目標。等我哋一齊嚟揭曉呢啲疑問啦！
📍Timestamps:
00:00 廢噏－ 量力而為
05:20 觀眾Q&A：「一日練兩次，增肌效果會唔會更好？」
10:00 睡眠小知識
14:10 睡眠不足點樣影響肌力發展？
22:22 睡眠不足點樣影響減脂進度？
26:00 有咩睡眠措施可以幫助恢復同提升表運動表現？
📖 References: 1. Craven J, McCartney D, Desbrow B, Sabapathy S, Bellinger P, Roberts L, Irwin C. Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review. Sports Med. 2022 Nov;52(11):2669-2690. doi: 10.1007/s40279-022-01706-y. Epub 2022 Jun 16. PMID: 35708888; PMCID: PMC9584849.
2. Jåbekk P, Jensen RM, Sandell MB, Haugen E, Katralen LM, Bjorvatn B. A randomized controlled pilot trial of sleep health education on body composition changes following 10 weeks' resistance exercise. J Sports Med Phys Fitness. 2020 May;60(5):743-748. doi: 10.23736/S0022-4707.20.10136-1. Epub 2020 Mar 4. PMID: 32141273.
3. Bonnar D, Bartel K, Kakoschke N, Lang C. Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review of Current Approaches. Sports Med. 2018 Mar;48(3):683-703. doi: 10.1007/s40279-017-0832-x. PMID: 29352373.
4. Knowles OE, Drinkwater EJ, Urwin CS, Lamon S, Aisbett B. Inadequate sleep and muscle strength: Implications for resistance training. J Sci Med Sport. 2018 Sep;21(9):959-968. doi: 10.1016/j.jsams.2018.01.012. Epub 2018 Feb 2. PMID: 29422383.
大家好！歡迎黎到「健人港人話 Steven Talks」，祝大家聖誕快樂！首先我哋會討論兩種常見腿部訓練－坐式腿彎舉同臥式腿彎舉之間嘅差異，包括對肌肉嘅刺激、適用性，同埋點樣選擇最適合自己嘅練習。 之後我哋講解邊啲聖誕食物嘅卡路里含量比較高，並提供一嘅較健康食物的選擇。最後，我哋會提供一啲貼士，幫助大家在享受美食嘅同時，保持健康飲食嘅平衡，等我哋一齊嚟享受一個健康、快樂嘅聖誕節啦！
📍Timestamps:
00:00 廢噏－ 聖誕快樂！
03:11 觀眾Q&A：「Seated Leg Curl 同Lying leg curl 有咩分別 ?」
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我哋會深入講解骨關節炎，一個常見嘅疾病。我哋會介紹骨關節炎（Osteoarthritis，簡稱OA）嘅基本概念，包括佢係一種咩關節疾病，以及佢點樣影響關節的結構和功能。之後我哋會討論咩因素會增加患上骨關節炎嘅風險，例如年齡、體重、遺傳因素、關節損傷史等等。最後我哋會講解骨關節炎嘅治療選項，包括非藥物治療（如物理治療和生活方式改變）、藥物治療，以及在某些情況下可能需要考慮 嘅手術治療，等我哋一齊嚟揭曉呢啲疑問啦！
📍Timestamps:
00:00 廢噏－物理治療考試考咩？
06:38 觀眾Q&A：「明明睇落瘦左，點解 Inbody 話我肥左？」
10:54 咩係骨關節炎？
20:20 咩人容易患上骨關節炎？
22:00 點樣治療骨關節炎？
📖 References:
1. Dieppe, P., Blom, A. (2018). Osteoarthritis. In: Blom, A., Warwick, D., & Whitehouse, M. Apley and Solomon's
2. system of orthopaedics and trauma (10th ed.). Boca Raton, Florida: CRC Press, Taylor & Francis Group. • Hunter, D. J., March, L., Chew, M. (2020). Osteoarthritis in 2020 and beyond: a Lancet Commission. Lancet.396(10264):1711-1712. doi: 10.1016/S0140-6736(20)32230-3.
3. Osteoarthritis Research Society International (2012). Recommended performance-based tests to assess physical function in people diagnosed with hip or knee osteoarthritis
4. Safiri, S., Kolahi, A. A., Smith, E., Hill, C., Bettampadi, D., Mansournia, M. A., Hoy, D., Ashrafi-Asgarabad, A., Sepidarkish, M., Almasi-Hashiani, A., Collins, G., Kaufman, J., Qorbani, M., Moradi-Lakeh, M., Woolf, A. D., Guillemin, F., March, L., Cross, M. (2020). Global, regional and national burden of osteoarthritis 1990-2017: a systematic analysis of the Global Burden of Disease Study 2017. Ann Rheum Dis. 819-828. doi: 10.1136/annrheumdis-2019-216515.
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 X, Stamatiou M, Hambly C, Huang Y, Ma J, et al. Higher Than Predicted Resting Energy Expenditure And Lower Physical Activity In Healthy Underweight Chinese Adults. Cell Metab. 2022 Jul 14; ePub ahead of print.
Barakat C, Pearson J, Escalante G, Campbell B, De Souza EO. Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Strength Cond J. 2020 Oct;42(5):7–21.
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我哋會深入講解全行程(Full Range of Motion)同部分行程(Partial Range of Motion) 訓練。我哋會解釋這兩種訓練方法的定義同特點，並講解其在力量訓練中的應用。之後會討論全行程訓練對增肌嘅效果，並提供相關嘅科學證據。 跟住會比較部分行程嘅兩種訓練方式：伸長段（lengthened partial）和縮短段（shortened partial）。我地一齊嚟揭曉呢啲疑問喇！
📍Timestamps:
00:00 廢噏－ 的士判官
07:55 觀眾Q&A：「肌酸＋碳水化合物＝增加吸收能力?」
11:39 全行程(Full Range of Motion) 同部分行程(Partial Range of Motion) 訓練有咩分別？
18:46 全行程訓練 (Full Range of Motion)對增肌比較有效？
25:00 部分行程 - 伸長段定縮短段比較好？（lengthened partials vs shortened partials）
2. Pallarés JG, Hernández-Belmonte A, Martínez-Cava A, Vetrovsky T, Steffl M, Courel-Ibáñez J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scand J Med Sci Sports. 2021 Oct;31(10):1866-1881. doi: 10.1111/sms.14006. Epub 2021 Jul 5. PMID: 34170576.
3. Gillingham B, DeBeliso M. The Efficacy of Partial Range of Motion Deadlift Training: A Pilot Study. International Journal of Sports Science. Vol. 12 No. 1, 2022, pp. 14-22. doi: 10.5923/j.sports.20221201.03.
4. Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. Eur J Sport Sci. 2021 May 23:1-11. doi: 10.1080/17461391.2021.1927199. Epub ahead of print. PMID: 33977835.
5. Sato S, Yoshida R, Kiyono R, Yahata K, Yasaka K, Nunes JP, Nosaka K, Nakamura M. Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms. Front Physiol. 2021 Sep 16;12:734509. doi: 10.3389/fphys.2021.734509. PMID: 34616309; PMCID: PMC8489980.
6. Oranchuk DJ, Storey AG, Nelson AR, Cronin JB. Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scand J Med Sci Sports. 2019 Apr;29(4):484-503. doi: 10.1111/sms.13375. Epub 2019 Jan 13. PMID: 30580468.
7. Martínez-Cava A, Hernández-Belmonte A, Courel-Ibáñez J, Morán-Navarro R, González-Badillo JJ, Pallarés JG. Bench Press at Full Range of Motion Produces Greater Neuromuscular Adaptations Than Partial Executions After Prolonged Resistance Training. J Strength Cond Res. 2019 Sep 26. doi: 10.1519/JSC.0000000000003391. Epub ahead of print. PMID: 31567719.
8. Schoenfeld BJ, Grgic J. Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med. 2020 Jan 21;8:2050312120901559. doi: 10.1177/2050312120901559. PMID: 32030125; PMCID: PMC6977096.
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我哋會深入講解肌酸對運動表現嘅影響！我哋會講解肌酸對於運動表現嘅影響，包括肌酸點解係體內發揮作用，提升力量同肌肉量。之後會探討唔同類型嘅肌酸補充品，比較佢地嘅效果。跟住會講解關於肌酸嘅正確服用量同可能嘅副作用。我地一齊嚟揭曉呢啲疑問喇！
📍Timestamps:
00:00 廢噏： 運動員最大敵人 －「傷患」
04:47 觀眾Q&A：「做gym前食咩可以提升運動表現？」
09:32 肌酸提升運動表現嘅原理係咩?
21:59 邊種肌酸最有效?
24:10 肌酸要食幾多先用?
26:38 肌酸有咩副作用？
📖 References: 1. Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Variables Influencing the Effectiveness of Creatine Supplementation as a Therapeutic Intervention for Sarcopenia. Front Nutr. 2019 Aug 9;6:124.
2. Purchas RW, Rutherfurd SM, Pearce PD, Vather R, Wilkinson BH. Concentrations in beef and lamb of taurine, carnosine, coenzyme Q(10), and creatine. Meat Sci. 2004 Mar;66(3):629-37.
3. Green AL, Hultman E, Macdonald IA, Sewell DA, Greenhaff PL. Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. Am J Physiol. 1996 Nov;271(5 Pt 1):E821-6.
4. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18.
5. Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Med. 2017 Jan;47(1):163-173.
6. Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses. Sports Med. 2015 Sep;45(9):1285-1294.
7. Ribeiro AS, Avelar A, Kassiano W, Nunes JP, Schoenfeld BJ, Aguiar AF, et al. Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men. Int J Sport Nutr Exerc Metab. 2020 Sep 11;30(6):405–11.
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我地會講解組間休息！我哋會回應觀眾嘅問題，並解釋帶氧運動對增肌嘅影響。之後會討論訓練休息時間嘅關係，並提供一些實際嘅建議。之後會探討係組間休息期間可以做啲咩提升訓練效果？我地一齊嚟揭曉呢啲疑問喇！
📍Timestamps:
00:00 廢噏－ 「電療，熱敷，超聲波」大師修練之路
06:28 觀眾Q&A：「做帶氧運動會唔會影響增肌？」
10:10 每一組做完要抖幾耐？
21:09 休息時做啲咩可以提升訓練效果？
📖 References: 1. The Effect of Rest Interval Length on Upper and Lower Body Exercise in Resistance-Trained Females. Millender et al. (2022)
2. Interset Stretching vs. Traditional Strength Training: Effects on Muscle Strength and Size in Untrained Individuals. Evangelista et al. (2019)
3. Latella C, Grgic J, Van der Westhuizen D. Effect of Interset Strategies on Acute Resistance Training Performance and Physiological Responses: A Systematic Review. J Strength Cond Res. 2019 Jul;33 Suppl 1:S180-S193. doi: 10.1519/JSC.0000000000003120. PMID: 30946261.
4. Millender DJ, Mang ZA, Beam JR, Realzola RA, Kravitz L. The Effect of Rest Interval Length on Upper and Lower Body Exercises in Resistance-Trained Females. International Journal of Exercise Science. 2021;14(7):1178-91.
5. Buresh R, Berg K, French J. The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training. The Journal of Strength & Conditioning Research. 2009 Jan 1;23(1):62-71.
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我地會講解健身裝備－腰帶！我哋會探討呼吸過程對腹內壓嘅影響，並解釋呢個過程對於力量訓練嘅重要性。之後會討論戴腰帶對力量表現嘅影響同埋探討戴腰帶可唔可以降低運動傷害嘅風險。之後會講解戴腰帶會唔會影響腹肌嘅發力能力同埋會探討戴腰帶能唔能夠改變腰圍，並解釋影響腰圍嘅主要因素。我地一齊嚟揭曉呢啲疑問喇！
📍Timestamps:
00:00 廢噏－ 飲酒與健身
05:44 觀眾Q&A：「點解胸肌練極都唔夠人地飽滿， 練唔到人地嘅形狀」
11:26 呼吸點樣影響腹內壓？
19:00 戴腰帶可以提升力量表現？
23:09 戴腰帶可以減少受傷風險？
25:27 戴腰帶會令腹肌唔識發力？
27:44 戴腰帶可以瘦腰?
📖 References:
1. Vingren JL, Hill DW, Buddhadev H, Duplanty A. Postresistance exercise ethanol ingestion and acute testosterone bioavailability. Med Sci Sports Exerc. 2013 Sep;45(9):1825-32. doi: 10.1249/MSS.0b013e31828d3767. PMID: 23470309.
2. Scott Q Siler, Richard A Neese, Marc K Hellerstein, De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption, The American Journal of Clinical Nutrition, Volume 70, Issue 5, November 1999, Pages 928–936,
3 . Lang, C. H., Pruznak, A. M., Nystrom, G. J., & Vary, T. C. (2009). Alcohol-induced decrease in muscle protein synthesis associated with increased binding of mTOR and raptor: Comparable effects in young and mature rats. Nutrition & metabolism, 6, 4.
4. Zink, A J et al. “The effects of a weight belt on trunk and leg muscle activity and joint kinematics during the squat exercise.” Journal of strength and conditioning research vol. 15,2 (2001): 235-40.
5. Warren, L P et al. “Effect of soft lumbar support belt on abdominal oblique muscle activity in nonimpaired adults during squat lifting.” The Journal of orthopaedic and sports physical therapy vol. 31,6 (2001): 316-23. doi:10.2519/jospt.2001.31.6.316
6. De Keulenaer, B L et al. “What is normal intra-abdominal pressure and how is it affected by positioning, body mass and positive end-expiratory pressure?.” Intensive care medicine vol. 35,6 (2009): 969-76. doi:10.1007/s00134-009-1445-0
7.Miyamoto, K et al. “Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles.” Clinical biomechanics (Bristol, Avon) vol. 14,2 (1999): 79-87. doi:10.1016/s0268-0033(98)00070-9
8.Harman, E A et al. “Effects of a belt on intra-abdominal pressure during weight lifting.” Medicine and science in sports and exercise vol. 21,2 (1989): 186-90.
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我地會講解蛋白質嘅知識！我哋會回應觀眾嘅問題，提供具體嘅訓練策略同建議，幫助平衡左右邊嘅力量差距。跟住會講解蛋白質嘅基本結構，分析必需氨基酸同非必需氨基酸嘅分別同作用。之後會探討BCAA（支鏈氨基酸）同Glutamine（穀氨酰胺）補充品對於肌肉增長、恢復能力以及運動表現嘅影響。最後會探討過量攝取蛋白質會唔會對健康構成風險，並提供攝取蛋白質嘅建議。我地一齊嚟揭曉呢啲疑問喇！
📍Timestamps:
00:00 廢噏－ 生痱滋之痛到想死
05:10 觀眾Q&A：「左右手嘅力量差距好大，點樣可以練番平衡？」
10:31 蛋白質嘅結構同分類 －必需 ＆ 非必需氨基酸
15:21 BCAA （支鏈氨基酸）可以幫助增肌，恢復能力同運動表現？
23:55 Glutamine （穀氨酰胺）可以提升恢復能力？
27:10 攝取太多蛋白質會唔會對健康構成風險？
📖 References:
1. Case Reports on Well-Trained Bodybuilders: Two Years on a High Protein Diet. Antonio and Ellerbroek. (2018)
2. Antonio, J., et al., High protein consumption in trained women: bad to the bone? Journal of the International Society of Sports Nutrition, 2018. 15(1): p. 6.
3 . TA, Burd NA, Mitchell CJ, West DW, Philp A, Marcotte GR, et al. Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. J Physiol. 2012 Jun 1;590(11):2751-65. cription/categories/2148202210/posts/2150070826
4. Moberg M, Apró W, Ekblom B, van Hall G, Holmberg HC, Blomstrand E. Activation of mTORC1 by leucine is potentiated by branched-chain amino acids and even more so by essential amino acids following resistance exercise. Am J Physiol Cell Physiol. 2016 Jun 1;310(11):C874-84.
5. Fedewa MV, Spencer SO, Williams TD, Becker ZE, Fuqua CA. Effect of branched-Chain Amino Acid Supplementation on Muscle Soreness following Exercise: A Meta-Analysis. Int J Vitam Nutr Res. 2019 Nov;89(5-6):348-356.
6. McRae MP. Therapeutic benefits of glutamine: An umbrella review of meta-analyses. Biomed Rep. 2017 May;6(5):576-584.
7. The Use of BCAA to Decrease Delayed-Onset Muscle Soreness After a Single Bout of Exercise: A Systematic Review and Meta-Analysis. Weber et al. (2021)
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相關議題，我哋會回應觀眾嘅問題，解釋增肌同減脂兩者嘅重要性，同埋應該點樣設定優先順序。跟住會檢視增肌三大因素 －「機械張力、代謝壓力、肌肉損傷」嘅科學根據，同討論佢哋對肌肉增長嘅實際影響。之後會深入講解肌肉生理學，肌肉點樣變得大舊。最後會講解點樣規劃自己嘅訓練組數，以達到最大嘅肌肉增長效果。
📍Timestamps:
00:00 廢噏－享樂月餅搞邊科 ＆做gym最憎嘅動作
05:18 觀眾Q&A：「增肌定減脂先好啲？」
12:12 增肌三大因素 －「機械張力，代謝壓力，肌肉損傷」真係正確？
23:30 肌肉生理學 －肌肉點樣變大舊？
26:48 做gym做幾多組先可以最大化增肌？
📖 References:
1. Schoenfeld, Brad J. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research 24(10):p 2857-2872, October 2010. | DOI: 10.1519/JSC.0b013e3181e840f3
2. Muscle Fiber Hypertrophy in Response to 6 Weeks of High-Volume Resistance Training in Trained Young Men is Largely Attributed to Sarcoplasmic Hypertrophy. Haun et al. (2019)
3. Frequent Manipulation of Resistance Training Variables Promotes Myofibrillar Spacing Changes in Resistance-Trained Individuals. Fox et al. (2021)
4. A Systematic Review of the Effects of Different Resistance Training Volumes on Muscle Hypertrophy. Baz-Valle et al. (2022)
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.
5. Rizkalla SW. Health implications of fructose consumption: A review of recent data. Nutr Metab (Lond). 2010 Nov 4;7:82. doi: 10.1186/1743-7075-7-82. PMID: 21050460; PMCID: PMC2991323.
6. Eslamparast T, Tandon P, Raman M. Dietary Composition Independent of Weight Loss in the Management of Non-Alcoholic Fatty Liver Disease. Nutrients. 2017 Jul 26;9(8):800.
7. Li M, Fan Y, Zhang X, Hou W, Tang Z. Fruit and vegetable intake and risk of type 2 diabetes mellitus: meta-analysis of prospective cohort studies. BMJ Open. 2014 Nov 5;4(11):e005497. doi: 10.1136/bmjopen-2014-005497. PMID: 25377009; PMCID: PMC4225228.
8. Schwingshackl L, Hoffmann G, Lampousi AM, Knüppel S, Iqbal K, Schwedhelm C, Bechthold A, Schlesinger S, Boeing H. Food groups and risk of type 2 diabetes mellitus: a systematic review and meta-analysis of prospective studies. Eur J Epidemiol. 2017 May;32(5):363-375. doi: 10.1007/s10654-017-0246-y. Epub 2017 Apr 10. PMID: 28397016; PMCID: PMC5506108.
Kojić, F., Mandić, D., & Ilić, V. (2021). Resistance training induces similar adaptations of upper and lower-body muscles between sexes. Scientific reports, 11(1), 23449. https://doi.org/10.1038/s41598-021-02867-y
Kataoka, R., Spitz, R. W., Wong, V., Bell, Z. W., Yamada, Y., Song, J. S., Hammert, W. B., Dankel, S. J., Abe, T., & Loenneke, J. P. (2023). Sex segregation in strength sports: Do equal-sized muscles express the same levels of strength between sexes?. American journal of human biology : the official journal of the Human Biology Council, 35(5), e23862. https://doi.org/10.1002/ajhb.23862
Dreher, S. I., Goj, T., von Toerne, C., Hoene, M., Irmler, M., Ouni, M., Jähnert, M., Beckers, J., Hrabě de Angelis, M., Peter, A., Moller, A., Birkenfeld, A. L., Schürmann, A., Hauck, S. M., & Weigert, C. (2025). Sex differences in resting skeletal muscle and the acute and long-term response to endurance exercise in individuals with overweight and obesity. Molecular metabolism, 98, 102185. https://doi.org/10.1016/j.molmet.2025.102185
Halsey, L. G., Careau, V., Pontzer, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., Arab, L., Baddou, I., Bedu-Addo, K., Blaak, E. E., Blanc, S., Bonomi, A. G., Bouten, C. V. C., Bovet, P., Buchowski, M. S., Butte, N. F., Camps, S. G. J. A., Close, G. L., Cooper, J. A., Das, S. K., … Speakman, J. R. (2022). Variability in energy expenditure is much greater in males than females. Journal of human evolution, 171, 103229. https://doi.org/10.1016/j.jhevol.2022.103229
🎙️ 節目單元介紹
《知識拆解》｜研究 x 書本 x 科學理論 每集揀一篇研究、一個科學概念或者一本書。
用生活化例子拆解艱深概念，希望令你每一集都學到新知識。
《清談日常》｜生活 x 反思 x 靈感筆記 每集十分鐘左右，記錄我最近學到嘅知識、生活入面嘅反思，或者一啲未整理好但想講出嚟嘅念頭。冇剪接、冇寫稿，純粹記錄最真實嘅反應。
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我地會講解年齡同代謝之間嘅關係！ 點解踏入中年，就會開始發福呢。樣透過生活方式嘅調整，掌握自己嘅健康命運？我地一齊嚟揭曉呢啲疑問喇！
📍Timestamps:
00:00 廢噏－香港運動員的悲哀
05:24 觀眾Q&A：「一日食唔到5至6餐，對增肌有冇影響？」
10:35 中年危機
16:38 去到幾多歲，代謝先會下降？
25:58 放低「宿命論」，掌握自己命運！
📖 References:
1. Increasing Meal Frequency in Isoenergetic Conditions Does Not Affect Body Composition Change and Appetite During Weight Gain in Japanese Athletes. Taguchi et al. (2021)
2. Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men. Yasuda et al. (2020)
3. Daily Energy Expenditure Through the Human Life Course. Pontzer et al. (2021)
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！
3. Joo M, Moon S, Lee YS, Kim MG. Effects of very low-carbohydrate ketogenic diets on lipid profiles in normal-weight (body mass index < 25 kg/m2) adults: a meta-analysis. Nutr Rev. 2023 Mar 17:nuad017. doi: 10.1093/nutrit/nuad017. Epub ahead of print. PMID: 36931263.
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):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839.
6. Su L, Zhang SZ, Zhu J, Wu J, Jiao YZ. Effect of partial and total sleep deprivation on serum testosterone in healthy males: a systematic review and meta-analysis. Sleep Med. 2021 Dec;88:267-273. doi: 10.1016/j.sleep.2021.10.031. Epub 2021 Nov 8. PMID: 34801825.
7. The Influence of Cyclical Ketogenic Reduction Diet vs. Nutritionally Balanced Reduction Diet on Body Composition, Strength, and Endurance Performance in Healthy Young Males: A Randomized Controlled Trial. Kysel et al.
8. Effects of Two Months of Very Low Carbohydrate Ketogenic Diet on Body Composition, Muscle Strength, Muscle Area, and Blood Parameters in Competitive Natural Body Builders. Paoli et al.
9. Effects Of The Ketogenic Diet On Performance And Body Composition In Athletes And Trained Adults: A Systematic Review And Bayesian Multivariate Multilevel Meta-Analysis And Meta-Regression. Koerich et al.
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我地會深入講解下用醫美方法減肥嘅可行性同埋效果。 用電脈衝進行肌肉訓練，效果仲好過健身？冷凍溶脂真係可以令人局部減肥，而且唔會反彈？我地仲會分享真正可以練到腹肌嘅方法！我哋一齊嚟揭曉呢啲疑問啦！
📍Timestamps:
00:00 廢噏 - 健身室禮儀
05:42 觀眾Q&A : 「太忙食唔夠蛋白質，點算好？」
09:49 電脈衝肌肉訓練－瞓喺度就增到肌？
23:06 冷凍溶脂－局部減脂唔反彈？
28:25 練到腹肌嘅唯一方法
📖 References: 1. Porcari JP, Miller J, Cornwell K, Foster C, Gibson M, McLean K, Kernozek T. The effects of neuromuscular electrical stimulation training on abdominal strength, endurance, and selected anthropometric measures. J Sports Sci Med. 2005 Mar 1;4(1):66-75. PMID: 24431963; PMCID: PMC3880086.
2. Adams V. Electromyostimulation to fight atrophy and to build muscle: facts and numbers. J Cachexia Sarcopenia Muscle. 2018 Aug;9(4):631-634. doi: 10.1002/jcsm.12332. Epub 2018 Jul 20. PMID: 30028092; PMCID: PMC6104107.
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我地會講解減量訓練嘅相關知識，唔練幾個禮拜，肌肉反而會進步，係咪真係有咁嘅事？我會比較減量訓練中嘅兩種方法－Deload 同 Taper，佢哋有咩分別？Tapering又係唔係真係提升最大肌力同運動表現的唯一方法？再者，我哋會討論最近一項關於deload嘅研究。最後，我會教大家點樣做 Deload 效果先最好。我地一齊嚟揭曉呢啲疑問喇！
📍Timestamps:
00:00 廢噏 - youtube之路
02:37 觀眾Q&A : 「點解我咁努力，都係進步得咁慢？」
06:35 唔練幾個禮拜，肌肉反而會進步？
10:33 減量訓練 －Deload 同 Taper有咩分別？
13:40 Tapering - 提升最大肌力同運動表現嘅唯一方法
20:07 研究顯示Deload 無任何好處？
29:10 點樣Deload 效果先最好 ?
📖 References:
1. Fisher J, Steele J, Smith D. Evidence-based resistance training recommendations for muscular hypertrophy. Med Sport 2013;17:217-235.
2.Grgic J, Mikulic P. Tapering Practices of Croatian Open-Class Powerlifting Champions. J Strength Cond Res. 2017 Sep;31(9):2371-2378.
3.Bell L, Nolan D, Immonen V, Helms E, Dallamore J, Wolf M, et al. "You can't shoot another bullet until you've reloaded the gun": Coaches' perceptions, practices and experiences of deloading in strength and physique sports. Front Sports Act Living. 2022 Dec 21;4:1073223.
4.Grgic J, Mikulic P. Tapering Practices of Croatian Open-Class Powerlifting Champions. J Strength Cond Res. 2017 Sep;31(9):2371-2378.
5.Gaining More From Doing Less? The Effects of a One-week Deload Period During Supervised Resistance Training on Muscular Adaptations. Coleman et al. (2023)
6.Ogasawara R, Yasuda T, Sakamaki M, Ozaki H, Abe T. Effects of periodic and continued resistance training on muscle CSA and strength in previously untrained men. Clin Physiol Funct Imaging. 2011 Sep;31(5):399-404.
7.Ogasawara R, Yasuda T, Ishii N, Abe T. Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training. Eur J Appl Physiol. 2013 Apr;113(4):975-85.
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我地會講解運動科學的重要理念，探討身體點樣適應壓力，同時解釋訓練唔係愈多愈好。最後會透過「體能疲勞模型」，理解點解一段時間完全唔訓練，運動表現反而可以有所提升。 最後，我們會淺談「週期性訓練」（Periodization）和「減量訓練」（Deload），帶領大家更進一步瞭解點樣制定調整訓練計劃，以達到最佳效果。
1. Chiu LZ and Barnes JL. The fitness-fatigue model revisited: Implications for planning short-and long-term training. Strength & Conditioning Journal 25: 42-51, 2003.
2. Bartholomew JB, Stults-Kolehmainen MA, Elrod CC, Todd JS. Strength gains after resistance training: the effect of stressful, negative life events. The Journal of Strength & Conditioning Research. 2008 Jul 1;22(4):1215-21.
3. Morán-Navarro R, Pérez CE, Mora-Rodríguez R, de la Cruz-Sánchez E, González-Badillo JJ, Sánchez-Medina L, Pallarés JG. Time course of recovery following resistance training leading or not to failure. European journal of applied physiology. 2017 Dec 1;117(12):2387-99.
大家好！歡迎黎到「健人港人話 Steven Talks」。今集我哋將會講解運動科學入面最重要嘅原則－訓練專項性（Specificity）同漸進式超負荷（Progressive Overload）！ 討論健美同健力訓練嘅專項性。仲有，訓練模式愈專項，效果係咪真係愈好呢？最後，我哋會探討下咩係漸進式超負荷同埋佢嘅重要性。我地一齊嚟揭曉呢啲問題啦！
1. DeLorme, TL. Restoration of muscle power by heavy-resistance exercises. J Bone Joint Surg 27:645, 1945.
2. Rossi FE, Schoenfeld BJ, Ocetnik S, Young J, Vigotsky A, Contreras B, Krieger JW, Miller MG, Cholewa J. Strength, body composition, and functional outcomes in the squat versus leg press exercises. J Sports Med Phys Fitness. 2018 Mar 1;58(3):263-70.
3. Schoenfeld BJ, Contreras B, Vigotsky AD, Peterson M. Differential effects of heavy versus moderate loads on measures of strength and hypertrophy in resistance-trained men. Journal of Sports Science & Medicine. 2016 Dec;15(4):715.
4. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low-vs. high-load resistance training: a systematic review and meta-analysis. The Journal of Strength & Conditioning Research. 2017 Dec 1;31(12):3508-23.
5. Williams, T., et al., Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports Med, 2017. Epub ahead of print.
6. Maden-Wilkinson TM, Balshaw TG, Massey G, Folland JP. What makes long-term resistance-trained individuals so strong? A comparison of skeletal muscle morphology, architecture, and joint mechanics. Journal of Applied Physiology (Bethesda, Md.: 1985).
大家好！歡迎黎到「健人港人話 Steven Talks」。呢集我哋會簡單咁講下全民健身嘅重要性－你有冇諗過身體退化嘅速度可能比你想像中嚟得快？養生會令你嘅身體更加退化？防止身體退化嘅方法係咩？老人家同小朋友健身安唔安全？點解無其他運動可以取代到健身。我哋一齊嚟解答呢啲問題啦！
📍Timestamps:
00:00 廢噏 - 物理治療拖症三寶：「電療」「熱敷」「超聲波」
05:15 簡單介紹肌肉，骨骼，神經系統
09:08 身體退化嘅速度比你想像中快
11:16 點解養生只會令你更退化
13:50 防止身體退化唯一方法
14:56 老人家同小朋友都可以健身？
19:34 點解無其他運動取代到健身？
📖 References: 1. Jo E, Lee SR, Park BS, Kim JS. Potential mechanisms underlying the role of chronic inflammation in age-related muscle wasting. Aging clinical and experimental research. 2012 Oct 1;24(5):412-22.
2. Häkkinen, K, and Häkkinen, A. Muscle cross-sectional area, force production and relaxation characteristics in women at different ages. Eur J Appl Physiol 62:410-414, 1991.
3. Imamura, K, Ashida, H, Ishikawa, T, and Fujii, M. Human major psoas muscle and sacrospinalis muscle in relation to age: A study by computed tomography. J Gerontol 38:678-681, 1983.
4. Cooper, R, Kuh, D, and Hardy, R. Objectively measured physical capability levels and mortality: Systematic review and meta-analysis. Br Med J 341:c4467, 2010
5. Ling, CHY, Taekema, D, de Craen, AJM, Gussekloo, J, Westendorp, RGJ, and Maier, AB. Handgrip strength and mortality in the oldest old population: The Leiden 85-plus study. Can Med Assoc J 182:429- 435, 2010.
2 .Lichtman SW, Pisarska K, Berman ER, Pestone M, Dowling H, Offenbacher E, Weisel H, Heshka S, Matthews DE, Heymsfield SB. Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. N Engl J Med. 1992 Dec 31;327(27):1893-8. https://pubmed.ncbi.nlm.nih.gov/1454084/
3. Levine JA, Eberhardt NL, Jensen MD. Role of nonexercise activity thermogenesis in resistance to fat gain in humans. Science. 1999 Jan 8;283(5399):212-4. https://pubmed.ncbi.nlm.nih.gov/9880251/
4.Pontzer H, Yamada Y, Sagayama H, Ainslie PN, Andersen LF, Anderson LJ, et al. Daily energy expenditure through the human life course. Science. 2021 Aug 13;373(6556):808-812. https://pubmed.ncbi.nlm.nih.gov/34385400/
5. Champagne CM, Bray GA, Kurtz AA, Monteiro JB, Tucker E, Volaufova J, Delany JP. Energy intake and energy expenditure: a controlled study comparing dietitians and non-dietitians. J Am Diet Assoc. 2002 Oct;102(10):1428-32. doi: 10.1016/s0002-8223(02)90316-0. PMID: 12396160. https://pubmed.ncbi.nlm.nih.gov/12396160/
6. Amaro-Gahete FJ, Jurado-Fasoli L, De-la-O A, Gutierrez Á, Castillo MJ, Ruiz JR. Accuracy and Validity of Resting Energy Expenditure Predictive Equations in Middle-Aged Adults. Nutrients. 2018 Nov 2;10(11):1635. doi: 10.3390/nu10111635. PMID: 30400196; PMCID: PMC6266118. https://pubmed.ncbi.nlm.nih.gov/30400196/
3. (綜合分析) Effects of nonnutritive sweeteners on body weight and BMI in diverse clinical contexts: Systematic review and meta-analysis : https://pubmed.ncbi.nlm.nih.gov/32216045/
Pan XF, Yang JJ, Lipworth LP, Shu XO, Cai H, Steinwandel MD, Blot WJ, Zheng W, Yu D. Cholesterol and Egg Intakes with Cardiometabolic and All-Cause Mortality among Chinese and Low-Income Black and White Americans. Nutrients. 2021 Jun 19;13(6):2094. doi: 10.3390/nu13062094. PMID: 34205293; PMCID: PMC8234137.
Darooghegi Mofrad M, Naghshi S, Lotfi K, Beyene J, Hypponen E, Pirouzi A, Sadeghi O. Egg and Dietary Cholesterol Intake and Risk of All-Cause, Cardiovascular, and Cancer Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Front Nutr. 2022 May 27;9:878979. doi: 10.3389/fnut.2022.878979. PMID: 35711545; PMCID: PMC9195585.
Ormazabal V, Nair S, Elfeky O, Aguayo C, Salomon C, Zuñiga FA. Association between insulin resistance and the development of cardiovascular disease. Cardiovasc Diabetol. 2018 Aug 31;17(1):122. doi: 10.1186/s12933-018-0762-4. PMID: 30170598; PMCID: PMC6119242.
O'Donovan G, Stensel D, Hamer M, Stamatakis E. The association between leisure-time physical activity, low HDL-cholesterol and mortality in a pooled analysis of nine population-based cohorts. Eur J Epidemiol. 2017 Jul;32(7):559-566. doi: 10.1007/s10654-017-0280-9. Epub 2017 Jun 30. PMID: 28667447; PMCID: PMC5570782.
大家好！歡迎來到「健人港人話 Steven Talks」。今集我們深入探討飲食與補充劑如何影響痤瘡問題！你是否知道，有些看似健康的食物和流行的補充劑其實可能讓你的皮膚狀況惡化？我們將揭露常見的飲食陷阱，例如高升糖指數食物、乳製品以及乳清蛋白，並提供實證支持的替代選擇。同時，我們也會分享哪些補充劑，如鋅、Omega-3、益生菌，可能對抗痘痘有幫助，並解釋其作用原理。如果你正在努力改善皮膚健康，千萬不要錯過這一集！
📍Timestamps:
00:00 廢噏－ 勇氣
05:19 觀眾Q&A：「動態伸展 vs 靜態伸展」
11:41 - 痤瘡的成因與常見誘因
22:21 - 痤瘡與飲食的聯繫
26:24 - 補充劑如何幫助改善痤瘡
29:17 - 痤瘡的迷思與新興療法
📖 References:
Ruikchuchit T, Juntongjin P. Role of vitamin D supplement adjunct to topical benzoyl peroxide in acne: a randomized double-blinded controlled study. Int J Womens Dermatol. 2024 Jul 1;10(3):e163. doi: 10.1097/JW9.0000000000000163. PMID: 38957412; PMCID: PMC11216666.
Sompochpruetikul K, Khongcharoensombat T, Chongpison Y, Rittirongwattana W, Asawanonda P, Noppakun N, Kumtornrut C. Whey protein and male acne: A double-blind, randomized controlled trial. J Dermatol. 2024 Jul;51(7):1022-1025. doi: 10.1111/1346-8138.17109. Epub 2024 Jan 31. PMID: 38291989.
Eguren C, Navarro-Blasco A, Corral-Forteza M, Reolid-Pérez A, Setó-Torrent N, García-Navarro A, Prieto-Merino D, Núñez-Delegido E, Sánchez-Pellicer P, Navarro-López V. A Randomized Clinical Trial to Evaluate the Efficacy of an Oral Probiotic in Acne Vulgaris. Acta Derm Venereol. 2024 May 15;104:adv33206. doi: 10.2340/actadv.v104.33206. PMID: 38751177; PMCID: PMC11110809.
Baldwin H, Tan J. Effects of Diet on Acne and Its Response to Treatment. Am J Clin Dermatol. 2021 Jan;22(1):55-65. doi: 10.1007/s40257-020-00542-y. Erratum in: Am J Clin Dermatol. 2021 Jan;22(1):67. doi: 10.1007/s40257-020-00576-2. PMID: 32748305; PMCID: PMC7847434.
Deplewski D, Rosenfield RL. Growth hormone and insulin-like growth factors have different effects on sebaceous cell growth and differentiation. Endocrinology. 1999 Sep;140(9):4089-94. doi: 10.1210/endo.140.9.6957. PMID: 10465280.
Melnik BC. Evidence for acne-promoting effects of milk and other insulinotropic dairy products. Nestle Nutr Workshop Ser Pediatr Program. 2011;67:131-45. doi: 10.1159/000325580. Epub 2011 Feb 16. PMID: 21335995.