Interactive transcript · 192 lines
Good morning, everyone.
大家早上好。
Welcome to TalkCast, your favorite daily English news podcast.
欢迎来到 TalkCast，你最喜爱的每日英语新闻播客。
Today is October 14th, 2026.
今天是 10月 14 日，2026 年。
I am Lucas, and as always, I am happy to bring you the top stories from around the world.
我是 Lucas，和往常一样，很高兴为大家带来世界各地的头条新闻。
And good morning for me.
对我来说也是早安。
I am Emma.
我是埃玛。
It is a fresh, beautiful autumn morning.
这是一个清新、美丽的秋季早晨。
I already have my warm cup of green tea white here on my desk.
我的书桌上已经有一杯温热的绿茶了。
How are you feeling today, Lucas?
卢卡斯，你今天感觉怎么样？
I am feeling wonderful, Emma.
我感觉棒极了，埃玛。
There is a cool breeze outside, and we have a very interesting lineup of health, lifestyle, and
外面吹着凉爽的微风，我们有一个非常有趣的健康、生活方式和
science news for our listeners today.
今天为我们的听众准备的科学新闻。
That sounds great.
听起来不错。
What do we have on our schedule for this morning?
我们今天早上的日程安排是什么？
Here is a quick look at our main stories.
以下是我们主要新闻的快速浏览。
First, new research reveals why eating late at night may harm your liver.
首先，一项新的研究揭示了为什么深夜进食会损害你的肝脏。
Next, scientists discover an easy food trick with olive oil that can stop blood sugar spikes.
接下来，科学家们发现了一个使用橄榄油的简单饮食小技巧，可以阻止血糖飙升。
Then we will look at why lifting weights is surprisingly good for your heart.
然后我们将探讨为什么举重对你的心脏有意想不到的好处。
After that, we explain why turning on your home heater in autumn might make you sneeze.
之后，我们解释为什么在秋天打开家里的暖气可能会让你打喷嚏。
And finally, we will explore why people wake up earlier as they get older.
最后，我们将探讨为什么人们随着年龄增长会醒得更早。
Those are all topics that touch our daily lives.
这些都是触及我们日常生活的话题。
I definitely want to hear about that late night snack news, although I might not like the answer.
我绝对想听听那个关于深夜加餐的新闻，尽管我可能不会喜欢这个答案。
Well, Emma, let us start right there with our top story.
好吧，埃玛，让我们直接从头条新闻开始吧。
Many of us enjoy a quick bowl of cereal or a sandwich right before going to bed.
我们许多人喜欢在睡觉前快速吃一碗麦片或三明治。
However, a new medical study shows that late night eating can significantly increase the risk of
然而，一项新的医学研究表明，深夜进食会显著增加患……的风险
liver disease. Really?
肝病。真的吗？
Most people worry about gaining extra weight when they eat late.
大多数人担心吃得晚会增加额外的体重。
Why is the liver specifically involved?
为什么肝脏会被特别牵涉其中？
According to researchers at Oregon Health and Science University, our liver follows a daily clock.
根据俄勒冈健康与科学大学的研究人员的说法，我们的肝脏遵循着日常生物钟。
You can think of the liver as a busy factory.
你可以把肝脏想象成一个忙碌的工厂。
During the day, it works hard to process nutrients and clean the blood.
在白天，它努力处理营养物质并净化血液。
But during the night, it needs time to rest and repair itself.
但是在夜晚，它需要时间来休息和修复自身。
So when we eat late, the factory cannot close its doors? Exactly.
所以当我们吃得晚时，工厂就不能关门吗？正是如此。
When you eat food close to bedtime, the liver must keep working.
当你接近就寝时间吃东西时，肝脏必须继续工作。
It has to break down sugars and fats while you are sleeping.
在你睡觉的时候，它必须分解糖分和脂肪。
Over time, this extra work causes fat to build up in the liver cells.
随着时间的推移，这种额外的工作会导致脂肪在肝脏细胞中堆积。
That can lead to a condition known as fatty liver disease.
这可能会导致一种被称为脂肪肝的状况。
Fatty liver disease sounds quite serious.
脂肪肝听起来相当严重。
Did the researchers say how much of a difference it makes if we stop eating earlier?
研究人员有没有说过，如果我们更早停止进食会有多大不同？
Yes, they did.
是的，他们说过。
The study found that people who stop eating at least three hours before bed can reduce the risk of
研究发现，在睡前至少三小时停止进食的人可以降低……的风险
fatty liver disease by up to 35%.
脂肪肝的发病风险最高可降低35%。
That is a very big drop for such a simple habit.
对于这样一个简单的习惯来说，这是一个很大的降幅。
35 % is impressive.
35% 真是令人印象深刻。
That means if I usually go to bed at 11 o 'clock, I should finish my last snack by 8 o 'clock.
这意味如果我通常在11点睡觉，我应该在8点前吃完最后的零食。
It takes some self -control, but my liver will thank me in the morning.
这需要一些自我控制，但我的肝会在早上感谢我的。
It certainly will.
它肯定会的。
And speaking of food and digestion, our next story is about another simple dietary choice that has a
说到食物和消化，我们的下一个故事是关于另一个简单的饮食选择，它有一个
big effect on our bodies.
对我们的身体有很大的影响。
Scientists have discovered that the order in which you eat your food really matters.
科学家们发现，你吃食物的顺序真的很重要。
The order of food?
食物的顺序？
You mean what we put into our mouths first during a meal? Precisely.
你是说在一顿饭中我们首先放进嘴里的东西？正是如此。
A new study tested what happens when people consume a small amount of healthy fat before eating
一项新的研究测试了人们在吃...之前摄入少量健康脂肪会发生什么
carbohydrates like bread, rice, or pasta.
碳水化合物，比如面包、米饭或面食。
Specifically, they looked at olive oil.
具体来说，他们研究了橄榄油。
They found that taking just 15 milliliters of olive oil before eating carbs can prevent a sharp rise
他们发现，在吃碳水化合物之前仅服用 15 毫升橄榄油可以防止急剧上升
in blood sugar.
血糖。
Wait, Lucas.
等等，卢卡斯。
For our listeners who are learning English, what exactly is a blood sugar spike?
对于正在学习英语的听众朋友们，到底什么是血糖飙升？
That is a great question.
这是一个很好的问题。
When you eat refined carbohydrates like white bread or sweet cookies, your digestive system breaks
当你吃白面包或甜饼干等精制碳水化合物时，你的消化系统会分解
them down very quickly into glucose, which is simple sugar.
它们非常快地转化为葡萄糖，也就是单糖。
This sugar enters your bloodstream all at once.
这种糖一下子进入你的血液中。
That sudden jump is called a spike.
这种突然的跳跃被称为飙升。
Your body then releases insulin to bring the sugar down, and often you feel tired or hungry again
然后你的身体会释放胰岛素来降低血糖，通常你又会感到疲倦或饥饿
soon after.
不久之后。
I know that feeling.
我懂那种感觉。
You eat a big plate of white pasta, feel full of energy for 20 minutes, and then you want to take a
你吃了一大盘白面食，充满精力20分钟，然后你想去
nap on the sofa.
在沙发上打盹。
How does olive oil stop that from happening?
橄榄油是如何阻止这种情况发生的？
Olive oil is rich in healthy fats.
橄榄油富含健康脂肪。
Fat takes longer to digest than carbohydrates.
脂肪比碳水化合物需要更长的时间来消化。
When you consume a spoonful of olive oil first, it slows down the rate at which your stomach empties
当你先吃一勺橄榄油时，它会减慢胃排空的速度
food into your intestines.
食物进入你的肠道。
Because the stomach empties more slowly, the carbohydrates are absorbed gradually.
因为胃排空较慢，碳水化合物会被逐渐吸收。
As a result, your blood sugar rises in a gentle curve instead of a sudden spike.
结果，你的血糖呈平缓曲线上升，而不是突然飙升。
That is such a neat trick.
这真是一个巧妙的诀窍。
15 milliliters is about one tablespoon, so having a small salad dressed with extra virgin olive oil
15 毫升大约是一汤匙，所以在吃主菜面食之前吃一份用特级初榨橄榄油拌的小沙拉
before your main pasta dish is actually a smart scientific move.
实际上是一个明智的科学举动。
It truly is.
这确实是。
In traditional Mediterranean cultures, people often dip bread in olive oil or eat fresh vegetables
在地中海传统文化中，人们经常把面包蘸在橄榄油里吃，或者吃新鲜蔬菜
with oil first.
伴着油先吃。
Science is now confirming that this traditional habit helps regulate energy and keeps insulin levels healthy.
科学现在证实，这种传统的习惯有助于调节能量并保持健康的胰岛素水平。
It is always wonderful when science proves that delicious food traditions are good for our bodies.
当科学证明美味的食物传统对我们的身体有益时，总是令人高兴的。
What is our next story, Lucas?
我们的下一个故事是什么，卢卡斯？
Now, let us move from the kitchen to the gym.
现在，让我们从厨房走向健身房。
For a long time, doctors told us that running, swimming, or cycling were the best exercises for our heart.
很长一段时间以来，医生告诉我们跑步、游泳或骑自行车是对心脏最好的锻炼。
But a new report in cardiology shows that strength training, like lifting weights, offers unique
但心脏病学的一项新报告显示，力量训练，如举重，提供了独特
benefits for heart health.
心脏健康的益处。
When most people think of weightlifting, they imagine big muscles and bodybuilders.
当大多数人想到举重时，他们会想象到大块头肌肉和健美运动员。
How does lifting a heavy dumbbell help the heart inside our chest?
举一个重哑铃如何帮助我们胸腔里面的心脏？
It works in several ways.
它通过几种方式起作用。
First, building muscle tissue creates a bigger sponge for blood sugar.
首先，构建肌肉组织为血糖创造了一个更大的海绵。
More muscle means your body can clear glucose from your bloodstream faster, which takes stress off
更多的肌肉意味着你的身体可以更快地从血液中清除葡萄糖，从而减轻压力
your blood vessels.
你的血管。
Second, when you lift weights, your muscles contract and press on your veins, helping blood flow
其次，当你举重时，你的肌肉收缩并压迫你的静脉，帮助血液流动
back to your heart.
回到你的心脏。
That makes sense.
这很有道理。
But do people need to lift very heavy metal bars to get these heart benefits?
但是人们需要举很重的金属杠铃才能获得这些心脏益处吗？
No, not at all.
不，一点也不。
Doctors emphasize that you do not need to become a competitive weightlifter.
医生强调你不需要成为一名竞技举重运动员。
Lightweights, elastic resistance bands, or even bodyweight exercises like push -ups and squats are enough.
轻量级的哑铃、弹性阻力带，甚至像俯卧撑和深蹲这样的自重训练就足够了。
The researchers found that just 30 to 60 minutes of strength training per week can reduce the risk
研究人员发现，每周只需30到60分钟的力量训练就可以降低风险
of cardiovascular events by about 20%.
将心血管事件的发生率降低约20%。
Just 30 minutes a week?
每周只需30分钟？
That is only 10 minutes three times a week.
那每周三次，每次只需10分钟。
Almost anyone can find 10 minutes in their morning routine to do a few squats or lift small dumbbells. Absolutely.
几乎任何人都能在早晨的惯例中抽出10分钟做几个深蹲或举几个小哑铃。完全如此。
It shows that fitness does not have to be painful or take hours of your day.
这表明健身并不一定是痛苦的，也不需要占用你一天中数小时的时间。
Consistency is the most important part.
坚持是最重要的部分。
I will definitely add some light arm curls and squats after our recording session today.
今天录音环节结束后，我一定会加一些简单的手臂弯举和深蹲。
Now, Lucas, let us talk about the autumn weather.
现在，卢卡斯，我们来聊聊秋季的天气。
Over the weekend, the temperature dropped and my family turned on the central heating.
周末的时候，气温下降了，我家打开了中央暖气。
And almost immediately, I started sneezing.
几乎立刻，我就开始打喷嚏了。
You are not alone, Emma.
你并不孤单，艾玛。
That brings us to our next seasonal health story.
这就把我们带到了下一个季节性健康故事。
Meteorologists and doctors say that when people turn on their indoor heaters for the first time in
气象学家和医生表示，当人们第一次打开室内取暖器时
autumn, many households experience minor respiratory problems.
在秋天，许多家庭都会遇到轻微的呼吸道问题。
And there is a clear explanation for this.
对此有一个明确的解释。
Please tell me it is not an allergic reaction to autumn itself.
请告诉我这并不是对秋天本身的过敏反应。
Do not worry.
不用担心。
It is not autumn's fault.
这不是秋天的错。
During the warm summer months, heating units and air ducts sit unused for months.
在温暖的夏日里，供暖设备和通风管道会闲置好几个月。
During that time, dust, pet hair, and microscopic mold spores settle inside the vents.
在此期间，灰尘、宠物毛发和微小的霉菌孢子会沉降在通风口内部。
When you flip the switch on a cold October morning, the hot air blows all of that collected dust
当你在一个寒冷的十月早晨打开开关时，热风会将所有这些积累的灰尘
directly into your living room and bedrooms.
直接吹进你的起居室和卧室。
Oh, that explains the dusty smell when the heater starts.
哦，这就解释了暖气启动时那股尘土味是怎么回事。
It is basically blowing months of accumulated dust straight into the air.
这基本上是将几个月来积聚的灰尘直接吹到空气中。
Yes, exactly.
是的，完全如此。
In addition, heating systems quickly dry out indoor air.
此外，供暖系统会迅速烘干室内空气。
When the air becomes very dry, the delicate lining inside your nose and throat loses its natural moisture.
当空气变得非常干燥时，你鼻子和喉咙内部脆弱的内膜就会失去其天然水分。
Your nose needs that moisture to trap dust and bacteria.
你的鼻子需要这些水分来捕捉灰尘和细菌。
Without it, your nose gets irritated and you start sneezing or feeling a tickle in your throat.
没有它，你的鼻子就会受到刺激，你会开始打喷嚏或觉得喉咙发痒。
So what can our listeners do to prevent this?
那么我们的听众能做些什么来预防这一点呢？
Should we just wear thick sweaters and avoid turning on the heat?
我们难道只能穿厚毛衣然后避免开暖气吗？
You can still use your heater, of course.
你当然可以继续使用你的暖气。
Doctors suggest two very practical steps.
医生建议采取两个非常实用的步骤。
First, change or wash your heater air filters before turning the system on.
首先，在打开系统之前，更换或清洗你的暖气空气过滤器。
Second, use a humidifier to keep the indoor air at around 40 to 50 % humidity.
第二，使用加湿器将室内空气湿度保持在40%到50%左右。
If you do not have a humidifier, simply placing a bowl of clean water near the radiator can add
如果你没有加湿器，在暖气片附近简单地放一碗清水就可以
moisture to the room.
为房间增加水分。
That bowl of water trick is so easy and cost effective.
那碗水的诀窍非常简单且具成本效益。
My grandmother always did that in the winter, and now I understand why it worked so well.
我祖母冬天总是这么做，现在我明白为什么它效果那么好了。
Grandparents often know best.
祖父母往往最了解。
And that brings us smoothly to our final story of the morning.
这也顺利地把我们带到了今天早上的最后一个故事。
Have you ever noticed that older adults, like our grandparents, often wake up very early in the
你有没有注意到，老年人，比如我们的祖父母，经常起得很早
morning, even without an alarm clock? Yes.
甚至不需要闹钟？是的。
My grandfather is always awake at 5 .30 in the morning, reading the paper and making coffee, while
我爷爷每天早上5点半总是醒着，看报纸煮咖啡，而
younger people can sleep until 9 or 10.
年轻人可以睡到9点或10点。
Why does that happen?
为什么会发生这种情况呢？
Sleep scientists recently published a detailed report explaining the biology behind this shift.
睡眠科学家最近发表了一份详细的报告，解释了这种转变背后的生物学原理。
Inside our brains, we have an internal clock called the circadian rhythm.
在我们的大脑内部，有一个被称为昼夜节律的内部时钟。
This rhythm controls when we feel awake and when we feel sleepy.
这个节律控制着我们何时感到清醒，何时感到困倦。
As our bodies grow older, the nerves that control this internal clock naturally change.
随着我们的身体变老，控制这个生物钟的神经自然会发生变化。
Does the clock run faster, or does it shift to an earlier time?
是时钟走得更快了，还是它提前了时间？
It actually shifts earlier.
它实际上提前了。
In medical terms, this is called an advanced sleep phase.
用医学术语来说，这被称为睡眠时相提前。
The brain starts producing melatonin, the sleep hormone, earlier in the evening.
大脑在傍晚会更早地开始产生褪黑素，即睡眠激素。
As a result, older adults feel tired earlier, around 8 or 9 at night.
作为结果，老年人会更早感到疲倦，大约在晚上8点或9点。
Then, after 7 or 8 hours of sleep, their bodies naturally wake up at 4 or 5 in the morning.
然后，在睡了7到8小时后，他们的身体在清晨4点或5点自然醒来。
So, it is not that older adults do not like sleeping.
所以，并不是老年人不喜欢睡觉。
Their internal schedule has simply moved forward by a few hours.
他们的内在时间表只是提前了几个小时。
That is right.
没错。
Another factor is eye health.
另一个因素是眼睛健康。
As people age, less light reaches the back of the eye.
随着人们年龄的增长，较少的光线能到达眼睛后部。
Because sunlight is the primary signal that resets our internal clock, older brains receive a weaker
因为阳光是重置我们生物钟的主要信号，年龄较大的人的大脑接收到的信号较弱
signal, making the sleep cycle shift forward.
信号，使睡眠周期向前推移。
That is fascinating.
这真令人着迷。
It shows how our bodies continually adapt throughout different stages of life.
它展示了我们的身体如何在人生的不同阶段不断适应。
We should never complain about waking up early.
我们绝不应该抱怨醒得早。
It is just biology doing its job.
这只是生物学在发挥作用。
Well said, Emma.
说得好，艾玛。
Small scientific insights like these can really help us understand ourselves and take better care of
像这样的小科学见解确实能帮助我们了解自己，并更好地照顾
our daily health. Indeed. Indeed.
我们的日常健康。确实。确实。
From avoiding late -night snacks to having olive oil with our meals, lifting small weights, cleaning
从避免吃宵夜到吃饭时搭配橄榄油、举小哑铃、打扫
our heater vents, and respecting our natural sleep clocks, we have learned so much this morning.
我们的暖气通风口，以及顺应我们自然的睡眠时钟，今天早上我们学到了很多。
That brings us to the end of today's News Digest on Talkcast.
这也让我们迎来了今天 Talkcast 新闻摘要的尾声。
But before we say goodbye, we have a fun question for all our listeners out there.
但在我们说再见之前，我们为所有在收听的听众准备了一个有趣的问题。
Here is our question.
这就是我们的问题。
Which of today's healthy morning or daily habits would you like to try first in your own routine?
在您自己的日常中，您最想首先尝试今天提到的哪些健康的晨间或日常习惯？
Are you going to stop late -night snacks, try olive oil before carbs, or add 10 minutes of strength training?
你是打算戒掉宵夜，在吃碳水之前尝试橄榄油，还是增加10分钟的力量训练？
Please write your answers in the comments section below.
请将您的答案写在下方的评论区。
You can also check out what other listeners from around the world are sharing in the comments.
您还可以查看来自世界各地的其他听众在评论区分享的内容。
It is always exciting to read your thoughts.
阅读你们的想法总是令人兴奋的。
A warm welcome and huge thank you to all of our Talkcast members.
热烈欢迎并衷心感谢所有 Talkcast 会员。
We truly appreciate your encouragement, helpful feedback, and constant support.
我们真心感激你们的鼓励、有益的反馈和持续的支持。
If you enjoyed this episode, please subscribe, leave a kind rating, and share Talkcast with your
如果您喜欢这一期节目，请订阅、留下好评，并将 Talkcast 分享给您的
friends and family who are practicing their English.
正在练习英语的朋友和家人。
Thank you for listening to Talkcast on this October 14th morning.
感谢大家在这个10月14日的早晨收听 Talkcast。
Have a productive, healthy, and cheerful day ahead.
祝大家接下来的一天高效、健康、愉快。
Until next time, take care and stay curious.
下次见，保重并保持好奇心。
Goodbye, everyone.
再见，大家。
Have a wonderful day.
祝你过个美好的一天。
