Interactive transcript · 192 lines
Hello and welcome to TalkCast, the podcast where we dive deep into science, health, and everyday
大家好，欢迎收听 TalkCast，这档 播客 节目将带大家深入探讨科学、健康和日常
lifestyle topics, making them easy and fun to understand.
生活方式 话题，让它们变得简单易懂且生动有趣。
I am your host, Ethan.
我是你的 主持人 伊森。
If you are learning English, you are in the perfect place, because we talk about fascinating news
如果你正在学习英语，那么你选对了地方，因为我们会聊聊那些 引人入胜的 新闻，
using clear language, defining tricky words along the way.
用清晰的语言，并在过程中解释一些 难懂的 词汇。
Today we are talking about something that might make you feel much better about your body.
今天我们将探讨一些可能会让你对自己的 身体 感觉好很多的事情。
Have you ever looked in the mirror and wished you could get rid of the soft fat under your arms?
你是否曾照着 镜子，希望自己能减掉手臂下软绵绵的脂肪？
You know, that extra wiggle room often called bye -bye meat or bat wings?
你知道的，就是那块经常被称为“拜拜肉”或“蝙蝠袖”的 晃动 脂肪？
Well, a recent scientific study has some shocking news.
不过，最近的一项科学研究带来了一些 令人震惊的 消息。
That arm fat might actually be a sign of a longer life.
手臂上的脂肪实际上可能是长寿的 迹象。
To help us understand this mystery, we are joined by Dr.
为了帮助我们理解这个 奥秘，我们邀请到了……博士。
Sarah, a leading professor of nutritional science and metabolic health.
莎拉，一位顶尖的营养科学与 代谢 健康教授。
Welcome to the show, Sarah.
欢迎 来到我们的节目，莎拉。
Thank you, Ethan.
感谢 你，伊森。
It is wonderful to be here with you and all our listeners.
非常高兴能和你以及所有的 听众 在这里交流。
I am very excited to talk about this topic because it challenges how we think about our bodies and
我非常高兴能探讨这个话题，因为它 颠覆 了我们对自己身体和
beauty standards.
审美 标准 的看法。
It really does.
确实 如此。
When I first read this news, I was extremely surprised.
当我第一次读到这个新闻时，我感到 极其 震惊。
The study, which was published in a journal called Frontiers in Cardiovascular Medicine, looked at
这项发表在《心血管 医学前沿》杂志上的研究，分析了
data from nearly 26 ,000 people.
来自 将近 26,000 人的数据。
It found that people with a higher tricep skin fold thickness actually had a lower risk of dying
研究发现，三头肌 皮褶厚度较高的人死亡风险实际上更低，
from any cause.
无论出于何种 原因。
Now, Sarah, before we go any further, could you explain what tricep skin fold thickness actually means?
那么，莎拉，在我们深入讨论之前，你能 解释 一下三头肌皮褶厚度到底是什么意思吗？
It sounds very technical.
这听起来非常 专业。
Of course.
当然 可以。
Let us break it down.
让我们来 分解 一下。
The triceps is the muscle on the back of your upper arm.
肱三头肌是你上臂后侧的 肌肉。
Skin fold thickness simply means how thick the fold of skin and fat is when you gently pinch it.
皮褶厚度简单来说，就是当你轻轻 捏 起皮肤和脂肪时，那一层皮褶的厚度。
Doctors and scientists use a special tool, like a little clip called a caliper, to measure this.
医生和科学家会使用一种特殊的工具，就像一个叫 卡尺 的小夹子，来测量这个厚度。
In simple terms, it's a way to measure how much fat you store right under the skin on the back of
简单来说，这是一种测量你在后侧皮下 储存 了多少脂肪的方法，
your arm.
即在你的 手臂 上。
It's what many of us call arm fat.
这就是我们很多人所说的手臂 脂肪。
Ah, I see.
啊，我 明白 了。
So instead of using high -tech scans, researchers can just pinch the back of the arm to measure this fat.
所以 研究人员 无需使用高科技扫描，只需捏住手臂后侧就能测量这种脂肪。
And the study says having more of this fat is linked to a lower risk of all -cause mortality.
而且研究表明，拥有较多这种脂肪与更低的全因 死亡率 相关。
That is another big term.
那又是另一个大 术语 了。
What does all -cause mortality mean?
全因 死亡率 是什么意思？
All -cause mortality is a term we use in medicine and public health.
全因死亡率是我们在 医学 和公共卫生领域使用的一个术语。
It simply means dying from any cause, whether it is heart disease, cancer, old age, or anything else.
它简单来说是指因任何原因引起的死亡，无论是心脏病、癌症、衰老还是其他任何原因。
So when we say a lower risk of all -cause mortality, it means, statistically speaking, those people
所以当我们说全因死亡率较低时，意味着从 统计学上 来说，那些人在
lived longer, healthier lives during the study period.
在研究期间活得更长久、更健康。
It is a very strong indicator of general longevity.
这是衡量总体 长寿 情况的一个非常强有力的指标。
That is incredible.
那真是 不可思议。
For years, we have been told that fat is bad and we should try to lose it.
多年来，我们一直被告知脂肪有害，我们应该设法 减掉 它。
Fitness videos show us how to tone our arms and burn that arm fat.
健身视频教我们如何 塑造 手臂线条并燃烧手臂脂肪。
But now science is saying this fat is a good thing.
但现在 科学 却说这种脂肪是一件好事。
Why is that?
为什么 会这样？
How can arm fat protect us?
手臂脂肪怎么能 保护 我们呢？
This brings us to a very important concept in biology.
这就带我们来到了生物学中一个非常重要的 概念。
Not all fat is created equal.
并非所有的脂肪都是平等的。
In our bodies, we have different types of fat stored in different places.
在我们的身体里，不同的地方储存着不同类型的脂肪。
The fat on your arms is called subcutaneous fat.
手臂上的脂肪被称为皮下脂肪。
Let us look at that word.
让我们来看看这个词。
Sub means under and cutaneous means relating to the skin.
Sub 意为在……下方，而 cutaneous 意为与皮肤相关的。
So subcutaneous fat is the soft fat that sits directly under your skin.
因此皮下脂肪就是直接位于皮肤下方的软脂肪。
You can pinch it.
你可以捏到它。
It's different from visceral fat, which is the fat stored deep inside your belly, wrapping around
它与内脏脂肪不同，内脏脂肪是储存在肚子深处的脂肪，包裹着
your internal organs like your liver and kidneys.
你的内部器官，比如肝脏和肾脏。
So subcutaneous fat is the pinchable fat under the skin, like on our arms and thighs, and visceral
因此皮下脂肪是皮肤下可以捏到的脂肪，比如手臂和大腿上的脂肪，而内脏
fat is the deep belly fat.
脂肪则是腹部深层的脂肪。
Why is this difference so important for our health?
为什么这种差异对我们的健康如此重要？
Think of subcutaneous fat as a safe storage warehouse.
把皮下脂肪想象成一个安全的储存仓库。
When we eat food, our body takes the extra energy and stores it as fat.
当我们进食时，身体会吸收额外的能量并将其转化为脂肪储存起来。
Subcutaneous fat is the safest place to put this energy.
皮下脂肪是存放这种能量最安全的地方。
It's like putting your money in a secure bank account.
这就像把钱存入一个安全的银行账户。
It does not cause harm.
它不会造成伤害。
It just sits there waiting to be used.
它只是待在那里等待被使用。
Visceral fat, on the other hand, is highly active in a bad way.
另一方面，内脏脂肪在有害的方向上非常活跃。
It releases inflammatory chemicals and fatty acids directly into your blood and liver.
它会直接向你的血液和肝脏释放炎症化学物质和脂肪酸。
This can lead to heart disease, type 2 diabetes, and high blood pressure.
这可能导致心脏病、2型糖尿病和高血压。
It's like storing dangerous chemicals in your living room.
这就像把危险的化学品储存在客厅里。
That is a brilliant analogy, Sarah.
这是一个非常精彩的类比，莎拉。
A secure bank account versus dangerous chemicals in your living room.
安全的银行账户对比客厅里的危险化学品。
So having fat on your arms actually shows that your body is good at storing fat in the safe
所以手臂上有脂肪实际上表明你的身体擅长在安全的地方储存脂肪
warehouse, rather than letting it spill over into the dangerous areas around your organs.
仓库里，而不是让它溢出到器官周围的危险区域。
Is that correct? Exactly.
是这样吗？一点没错。
You nailed it, Ethan.
你说得太对了，伊桑。
Some people have genes that allow them to store a lot of fat safely under their skin.
有些人的基因允许他们在皮下安全地储存大量脂肪。
Because their subcutaneous warehouses are big and healthy, their organs are protected.
因为他们的皮下仓库又大又健康，所以他们的器官受到了保护。
However, if someone cannot store fat under their skin, the fat has nowhere to go except into the
然而，如果有人无法在皮下储存脂肪，脂肪除了进入
organs, becoming visceral fat.
器官变成内脏脂肪外，将无处可去。
This is why some people who look thin can actually have metabolic health problems, a condition we
这就是为什么有些看起来很瘦的人实际上可能会有新陈代谢方面的健康问题，这种状况我们
sometimes call TOFI, which stands for thin on the outside, fat on the inside. TOFI.
有时称之为 TOFI，它代表外瘦内胖。TOFI。
Thin on the outside, fat on the inside.
外表消瘦，内部肥胖。
That is a very memorable term.
那是一个非常令人难忘的术语。
It shows that looking thin does not always mean being healthy.
这表明看起来瘦并不总是意味着健康。
It depends on where the fat is.
这取决于脂肪在哪里。
But Sarah, why does our arm fat specifically relate to longevity?
但是莎拉，为什么我们手臂上的脂肪会特别与长寿相关呢？
Is there something special about the arms?
手臂有什么特别之处吗？
Well, the triceps area is a classic site for measuring subcutaneous fat.
嗯，肱三头肌区域是测量皮下脂肪的经典部位。
When we measure arm fat, it serves as a proxy, or a representative, for the body's overall ability
当我们测量手臂脂肪时，它可以作为身体整体能力的指标或代表
to store subcutaneous fat safely.
来安全地储存皮下脂肪。
If you have a healthy layer of fat on your arms, it usually means your body is also good at storing
如果你手臂上有一层健康的脂肪，这通常意味着你的身体也很擅长储存
fat in other safe areas, like your hips and thighs.
脂肪在其他安全区域，比如你的臀部和大腿。
This buffer zone protects your cardiovascular system.
这个缓冲区保护着你的心血管系统。
It protects your heart.
它保护你的心脏。
Additionally, as we age, we naturally lose muscle and fat mass.
此外，随着年龄增长，我们的肌肉和脂肪量自然会减少。
Having some fat reserves on the limbs can protect older adults during times of illness, when they
四肢上保留一些脂肪储备可以在老年人生病时保护他们，当他们
might lose appetite and need extra energy reserves.
可能会丧失食欲并需要额外的能量储备时。
Ah, that makes perfect sense.
啊，那完全合情合理。
It is like having an emergency food supply for the body when we get older or sick.
这就像在身体变老或生病时，拥有应急食物供应一样。
Now, I want to clarify something for our listeners.
现在，我想为我们的听众澄清一些事情。
Does this mean we should stop exercising and try to gain as much arm fat as possible?
这是否意味着我们应该停止锻炼，并尽量增加手臂脂肪？
Definitely not.
绝对不行。
That is a very important point.
那是一个非常重要的观点。
We are not saying that obesity is healthy or that you should eat junk food to gain arm fat.
我们并不是说肥胖是健康的，或者你应该通过吃垃圾食品来增加手臂脂肪。
The key word here is natural distribution.
这里的关键词是自然分布。
If you exercise and eat a balanced diet, but you still have some natural, stubborn fat on your arms,
如果你坚持锻炼并饮食均衡，但手臂上仍然有一些自然的、顽固的脂肪，
you should not stress about it.
你不应该为此感到焦虑。
You do not need to starve yourself to make your arms look perfectly thin.
你不需要挨饿来让自己的手臂看起来非常纤细。
Muscle is still extremely important.
肌肉依然极其重要。
In fact, having strong triceps muscles underneath that healthy layer of skin is the best combination
事实上，在健康皮肤层下拥有强壮的肱三头肌是最好的组合
for your health.
对你的健康而言。
I am so glad you mentioned that.
我很高兴你提到了这一点。
It is all about balance and self -acceptance.
这完全关乎平衡与自我接纳。
In today's world, social media often pressures us to look perfect with zero body fat.
在当今世界，社交媒体经常施压于我们，让我们追求零体脂的完美外表。
People spend so much money and effort trying to get rid of arm fat.
人们投入大量金钱和精力试图消除手臂脂肪。
But this study shows that our bodies might actually know what they are doing.
但这项研究表明，我们的身体实际上可能知道自己在做什么。
This fat is there to protect us.
这些脂肪的存在是为了保护我们。
Yes, absolutely.
是的，确实如此。
The human body is a result of millions of years of evolution.
人体是数百万年演化的结果。
Our ancestors needed fat to survive winters and famines.
我们的祖先需要脂肪才能在寒冬和饥荒中生存。
The body developed beautiful systems to store this energy safely.
身体形成了精妙的系统来安全地储存这种能量。
When we try to force our bodies to have extremely low body fat through extreme dieting, we can
当我们试图通过极端节食强迫身体保持极低体脂时，我们可能会
disrupt our hormones and metabolism.
打乱我们的激素和新陈代谢。
This research is a wonderful reminder to appreciate our bodies for how they function, not just how
这项研究是一个极好的提醒，让我们去欣赏身体的功能，而不仅仅是
they look.
它们的外表。
Healthy bodies come in many different shapes and sizes.
健康的身体有许多不同的体型和尺寸。
That is a beautiful message, Sarah.
这是一个非常美好的讯息，莎拉。
It really helps to relieve some of the body image anxiety that so many people face.
这确实有助于缓解许多人面临的外貌焦虑。
Now, let us talk about how people can measure their health.
现在，让我们来谈谈人们如何测量自己的健康状况。
If we can't just look in the mirror or step on a standard weighing scale, how can we know if our fat
如果不能单靠照镜子或踩在标准体重秤上来判断，我们怎么知道自己的脂肪
distribution is healthy?
分布是否健康？
The standard weighing scale measures your body mass index, or BMI.
标准体重秤测量的是你的身体质量指数，即 BMI。
But BMI only looks at your total weight and height.
但 BMI 只看你的总体重和身高。
It doesn't tell you where the fat is or how much muscle you have.
它不会告诉你脂肪分布在哪里，或者你有多少肌肉。
A better and very simple way to check at home is the waist -to -hip ratio.
在家自查一种更好且非常简单的方法是腰臀比。
You take a measuring tape and measure the narrowest part of your waist, then measure the widest part
拿一根卷尺，测量腰部最细的地方，然后再测量最宽的地方
of your hips.
即你的臀部。
Divide the waist number by the hip number.
用腰围数值除以臀围数值。
A lower ratio usually means you store more fat safely on your hips and limbs rather than around your belly.
较低的比值通常意味着你将更多脂肪安全地储存在臀部和四肢，而不是腹部周围。
That is generally a sign of good metabolic health.
这通常是良好代谢健康的迹象。
That is a very practical tip, the waist -to -hip ratio.
腰臀比是一个非常实用的建议。
It is much more useful than just looking at the weight scale.
这比仅仅看体重秤要有用得多。
Let's review.
让我们来复习一下。
Waist size divided by hip size.
腰围尺寸除以臀围尺寸。
We want our waist to be smaller than our hips, which indicates less visceral fat.
我们希望腰围小于臀围，这表明内脏脂肪较少。
What is a healthy ratio for men and women?
男女健康的比例是 多少？
For women, a healthy ratio is generally 0 .85 or lower.
对于女性来说，健康比例通常在 0.85 或更低。
For men, it's 0 .90 or lower.
对于男性来说，这个数值是 0.90 或更低。
If your ratio is higher than that, it might suggest you're restoring more fat in the abdominal area,
如果你的比例高于这个数值，这可能表明你在腹部区域储存了更多的脂肪，
which is the visceral fat we want to minimize.
这就是我们想要减少的内脏脂肪。
In that case, focus on regular aerobic exercise, like walking, running, or swimming, and reducing
在这种情况下，重点进行规律的有氧运动，比如散步、跑步或游泳，并减少
processed sugars.
加工糖的摄入。
Exercise is amazing at burning visceral fat, even if you don't see your arm fat go away immediately.
运动在燃烧内脏脂肪方面效果惊人，即使你没有立刻看到手臂脂肪消失。
That is incredibly encouraging.
这真是非常鼓舞人心。
So even if our scales don't budge, or our arms still have that soft, pinchable fat, exercise is
因此，即使我们的体重计读数毫无改变，或者我们的手臂上仍有软软的、能捏起来的脂肪，运动也在
working behind the scenes to clear out the dangerous visceral fat around our organs.
在幕后悄悄起作用，清除我们器官周围危险的内脏脂肪。
Science is so fascinating when it helps us understand our bodies better.
当科学帮助我们更好地了解自己的身体时，它是如此令人着迷。
It truly is.
确实如此。
I hope this study gives people a new perspective.
我希望这项研究能给人们带来一个新的视角。
Next time you look at your arms, instead of feeling frustrated, think of them as your body's built
下次当你看着自己的手臂时，与其感到沮丧，不如把它们看作是你身体内置的
-in shield, keeping you safe and helping you live a longer, healthier life.
屏障，保护你的安全，帮助你生活得更长寿、更健康。
What a wonderful note to wrap up on.
多么精彩的总结啊。
Thank you so much, Dr.
非常感谢您，博士。
Sarah, for joining us today and sharing these valuable insights in such an easy -to -understand way.
萨拉，感谢您今天加入我们，并以如此易懂的方式分享了这些宝贵的见解。
It was my absolute pleasure, Ethan.
这完全是我的绝对荣幸，伊森。
Thank you for having me.
感谢邀请我。
And to everyone listening, keep moving, stay positive, and love your body.
对于收听的每位朋友，保持运动，保持积极，关爱你的身体。
And that brings us to the end of today's episode of TalkCast.
今天的 TalkCast 期节目到这里就接近尾声了。
Let us do a quick summary of what we learned today.
让我们对今天学到的内容做一个快速总结。
First, arm fat, or triceps skin fold thickness, is a form of subcutaneous fat.
首先，手臂脂肪，即三头肌皮褶厚度，是皮下脂肪的一种形式。
This is the safe fat stored under our skin, which acts like a protective buffer.
这是储存在我们皮肤下的安全脂肪，起着保护性缓冲的作用。
Second, this is very different from visceral fat, which lives deep in the belly and can cause health issues.
其次，这与内脏脂肪有很大不同，内脏脂肪深藏于腹部，可能导致健康问题。
And third, having some arm fat is actually linked to a longer life, so we should not stress over
第三，拥有一些手臂脂肪实际上与更长的寿命相关联，所以我们不必过度担忧
natural fat distribution.
自然的脂肪分布。
Now it is time for our question of the day.
现在到了我们今天的问题时间。
Listeners, we want to know, what is the scientific term for the fat stored directly under our skin,
听众朋友们，我们想知道，直接 储存在我们皮肤下的脂肪在科学上的术语是什么，
which we discussed today?
也就是我们今天讨论的那些？
Is it subcutaneous fat or visceral fat?
是皮下脂肪还是内脏脂肪？
Please write down your answers in the comment section below, or check out what others are saying.
请在下方的评论区写下你的答案，或者看看其他人是怎么说的。
We love reading your responses.
我们非常喜欢阅读大家的回复。
If you enjoyed this episode, please consider becoming a TalkCast member, subscribe to our channel,
如果你喜欢这期节目，请考虑成为 TalkCast 会员，订阅我们的频道，
and share it with your friends who are learning English or interested in health science.
并分享给正在学习英语或对健康科学感兴趣的朋友们。
Your support keeps us going.
您的支持是我们前进的动力。
Also, a quick reminder for our listening learners, the full English transcript and audio for this
另外，给我们的听力学习者一个温馨提示，本期的完整英文逐字稿和音频
episode will be posted regularly on our website at www .talkcast .top and on our official WeChat
节目将定期发布在我们的网站 www.talkcast.top 和官方微信
account, TalkCast.
公众号 TalkCast 上。
Make sure to head over there for study materials.
一定要去那里获取学习资料。
Thank you for listening to TalkCast.
感谢收听 TalkCast。
Stay curious, stay healthy, and we will see you next time.
保持好奇，保持健康，我们下次再见。
