Avsnitt
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📚 本集參考資料
• Gray's Anatomy 人體解剖學• Clinically Oriented Anatomy 臨床解剖學• Darwin《On the Origin of Species》物種起源• Meloy《The Psychology of Stalking》跟蹤心理學• Berridge & Robinson 多巴胺獎勵系統研究• Bruce Alexander《The Globalisation of Addiction》成癮研究• The Lancet Psychiatry 思覺失調症研究• World Psychiatry 精神疾病與暴力風險研究
🧠 台灣心理健康資源
• 1925 安心專線（24小時）• 1995 生命線• 1980 張老師• 各縣市社區心理衛生中心• 諮商心理師• 精神科醫師
⚠️ 本集內容為健康教育與科普討論，不作為醫療診斷依據。如有身心健康需求，請尋求專業醫療或心理健康人員協助。
然後Sammy影片裡有提到心理醫生，在這裡想修正內容：
❌ 心理醫生❌ 心理治療師（常誤用）
台灣資源為：
✅ 諮商心理師✅ 臨床心理師✅ 精神科醫師
因為台灣的專業體系其實是：
情緒整理 → 諮商心理師
疑似精神疾病 → 精神科醫師
需要藥物治療 → 精神科醫師
社會資源與家庭支持 → 社工師 -
你每天穿的運動服、喝的瓶裝水、吃的雞蛋，可能都比你想像中更影響健康。本集從近期最熱門的健康新聞出發，帶你一起拆解網路上的爭議與迷思： Lululemon、Nike 等運動服飾真的有毒嗎？ 聚酯纖維（Polyester）與微塑膠對人體有什麼影響？ 塑膠水壺、瓶裝飲料中的化學物質會進入身體嗎？ 吃雞蛋可以預防阿茲海默症？ 台式飯糰為何稱為安眠藥？最新研究如何看待飲食與健康風險？在資訊爆炸的時代，真正重要的不是看到標題就恐慌，而是學會理解科學證據、培養獨立思考的能力。如果你關心：健康與營養運動與生活習慣科學研究與新知自我成長與終身學習歡迎訂閱《菜鳥自修室 Rookie Studio》，一起用更理性的方式看世界。📌 喜歡這集內容別忘了按讚、分享與訂閱📌 開啟小鈴鐺，第一時間收到最新影片通知
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Saknas det avsnitt?
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Beaty, R.E. et al. (2014). Creativity and the default network: A functional connectivity analysis of the creative brain at rest. Neuropsychologia, 64, 92–98. (PMC4410786)
Shofty, B. et al. (2025). Default mode network electrophysiological dynamics and causal role in creative thinking. Brain. (PMC11449134)
Bellini, A. et al. (2022). The Effects of Postprandial Walking on the Glucose Response after Meals with Different Carbohydrate Content. Nutrients, 14(5), 1080. (PMC8912639)
Engeroff, T. et al. (2023). After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-Analysis... Sports Medicine, 53, 849–869.
DiPietro, L. et al. (2013). Three 15-min Bouts of Moderate Postmeal Walking... Diabetes Care, 36(10), 3262–3268.
Kang, J. et al. (2023). Efficacy of Postprandial Exercise in Mitigating Glycemic Responses... Nutrients. (PMC10610082)
Więckowski, K. et al. (2021). Diagonal Earlobe Crease (Frank's Sign) for Diagnosis of Coronary Artery Disease: A Systematic Review and Meta-Analysis. Diagnostics. (PMC8268092)
Lucenteforte, E. et al. (2014). Ear lobe crease as a marker of coronary artery disease: A meta-analysis. International Journal of Cardiology, 175(1), 171–175.
Ascariz, L.F. et al. (2024). Frank's Sign and Cardiovascular Risk: An Observational Study. The American Journal of Medicine.
Whitehead, A. et al. (2014). Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition. (PMID: 25411276)
Yu, J. et al. (2022). Effects of Oat Beta-Glucan Intake on Lipid Profiles in Hypercholesterolemic Adults: A Systematic Review and Meta-Analysis. Nutrients, 14(10), 2043.
Joyce, S.A. et al. (2019). The Cholesterol-Lowering Effect of Oats and Oat Beta Glucan. Frontiers in Nutrition. (PMC6892284)
Fukuchi, Y. et al. (2008). Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in β-Oxidation... Journal of Clinical Biochemistry and Nutrition. (PMC2581754)
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本集主要參考文獻Calder, P. C., Ahluwalia, N., Brouns, F., Buetler, T., Clement, K., Cunningham, K., ... & Winklhofer-Roob, B. M. (2011). Dietary factors and low-grade inflammation in relation to overweight and obesity. British Journal of Nutrition, 106(Suppl 3), S5–S78.Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., ... & Tasali, E. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591–592.Hewagalamulage, S. D., Lee, T. K., Clarke, I. J., & Henry, B. A. (2016). Stress, cortisol, and obesity: A role for cortisol responsiveness in identifying individuals prone to obesity. Domestic Animal Endocrinology, 56(Suppl), S112–S120.Drucker, D. J. (2018). Mechanisms of action and therapeutic application of glucagon-like peptide-1. Cell Metabolism, 27(4), 740–756.Wilding, J. P. H., Batterham, R. L., Calanna, S., Davies, M., Van Gaal, L. F., Lingvay, I., ... & STEP 1 Study Group. (2021). Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine, 384(11), 989–1002.Brambilla, D. J., Matsumoto, A. M., Araujo, A. B., & McKinlay, J. B. (2009). The effect of diurnal variation on clinical measurement of serum testosterone. Journal of Clinical Endocrinology & Metabolism, 94(3), 907–913.Lincoln, G. A. (2001). The irritable male syndrome. Reproduction, Fertility and Development, 13(7-8), 567–576.Colenso-Semple, L. M., D’Souza, A. C., Elliott-Sale, K. J., & Phillips, S. M. (2023). Current evidence and practical applications for menstrual cycle phase-based training in female athletes: An umbrella review. Frontiers in Sports and Active Living, 5, Article 1064404.
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安海瑟薇 PATH 飲食法核心 (以手掌測量)：
P (Palm) 掌心大小的優質碳水： 如糙米、地瓜、馬鈴薯。A (Abundant Vegetables) 大量多樣的蔬菜： 多多益善，如十字花科、菇類等。T (Thumb) 拇指大小的健康油脂： 如橄欖油、堅果。H (Handful) 拳頭大小的優質蛋白質： 如雞胸肉、魚肉。✅相關文獻資料
Brambilla, D. J., Matsumoto, A. M., Araujo, A. B., & McKinlay, J. B. (2009). The effect of diurnal variation on clinical measurement of serum testosterone. Journal of Clinical Endocrinology & Metabolism, 94(3), 907–913.
Brooks, G. A. (2018). The science of lactate shuttle and the lactate shuttle: Past and present. Journal of Physiology, 596(7), 1231–1250.
Cash, T. F., Morrow, J. A., Hrabosky, J. I., & Perry, A. A. (2004). How has body image changed? A cross-sectional investigation of college women and men from 1983 to 2001. Journal of Consulting and Clinical Psychology, 72(6), 1081–1089.
Colenso-Semple, L. M., D’Souza, A. C., Elliott-Sale, K. J., & Phillips, S. M. (2023). Current evidence and practical applications for menstrual cycle phase-based training in female athletes: An umbrella review. Frontiers in Sports and Active Living, 5, Article 1064404.
Gladden, L. B. (2004). Lactate metabolism: A new paradigm for the third millennium. Journal of Physiology, 558(Pt 1), 5–30.
Hewagalamulage, S. D., Lee, T. K., Clarke, I. J., & Henry, B. A. (2016). Stress, cortisol, and obesity: A role for cortisol responsiveness in identifying individuals prone to obesity. Domestic Animal Endocrinology, 56(Suppl), S112–S120.
Lincoln, G. A. (2001). The irritable male syndrome. Reproduction, Fertility and Development, 13(7-8), 567–576.
Nolen-Hoeksema, S. (1987). Sex differences in unipolar depression: Evidence and theory. Psychological Bulletin, 101(2), 259–282.
Seiler, S. (2010). What is best practice for training intensity and duration distribution in endurance athletes? International Journal of Sports Physiology and Performance, 5(3), 276–291.
Seiler, S., & Tønnessen, E. (2009). Intervals, thresholds, and long slow distance: The role of intensity and duration in endurance training. Sportscience, 13, 32–53.
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✅ 文獻出處整理
Kuppens, P., & Verduyn, P. (2017)Emotion dynamics: Current issues and future directions. Social and Personality Psychology Compass.→ 情緒動態（emotion dynamics）四個核心特性的主要來源。Nolen-Hoeksema, S. (1987)Sex differences in unipolar depression: Evidence and theory. Psychological Bulletin.→ 最早提出女性更容易反芻（rumination）的重要經典論文。Nolen-Hoeksema, S. (1991)Responses to depression and their effects on the duration of depressive episodes. Journal of Abnormal Psychology.→ 反芻思考的定義與作用。Harvey, A. G., et al. (2004)(相關反芻跨診斷研究)→ 提出反芻是「跨診斷變項」（transdiagnostic factor），會影響憂鬱、焦慮、睡眠等多種問題。Lyubomirsky, S., & Nolen-Hoeksema, S. (1993)Self-perpetuating properties of dysphoric rumination. Journal of Personality and Social Psychology.→ 解釋為什麼人們即使知道反芻不好，還是很難停止（情緒與想法的吸引力）。Brambilla, D. J., et al. (2009)The effect of diurnal variation on clinical measurement of serum testosterone. Journal of Clinical Endocrinology & Metabolism.→ 男性睪固酮每日波動（下降 20-35%）的重要研究，已被引用超過 500 次。Lincoln, G. A. (2001)The irritable male syndrome. Reproduction, Fertility and Development.→ Irritable Male Syndrome（易怒男性症候群）的原始論文（主要動物研究）。Cash, T. F., et al. (2004)(Body image dissatisfaction and related studies)→ 體態意象（body image）與社交焦慮、親密關係焦慮、依附不安全的相關研究。Colenso-Semple, L. M., et al. (2023)Umbrella review on menstrual cycle and athletic performance. Frontiers in Sports and Active Living.→ 女性週期化訓練的傘狀回顧（目前最高等級證據總結），結論是證據不足、差異很小。 -
愛自己，是『在各種選擇裡，盡量不背叛自己』的能力。
（但這個『不背叛』，每個人都不一樣，而且會隨時間改變。）」
我聽完之後覺得很有感覺，因為它點出了愛自己不是一個漂亮的答案，而是一種很真實、很需要持續練習的能力。
下次當你覺得累、想放棄時，可以試著問問自己：
「如果今天是我最後一天，我會不會因為今天這樣過而感到遺憾？」
或者更簡單一點：「我現在這個選擇，未來的我會感謝我，還是會有點失望？」
愛自己不是一句輕鬆的口號，而是一種持續的、誠實的選擇。
這週不妨試試看，用這種心態去面對一天的生活，看看感覺有沒有不一樣。
歡迎在留言區分享你對「愛自己」的定義，或是你聽完這集後，最有感覺的是哪一段。
文獻出處
Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101.Kuchar, A. L., Neff, K. D., & Mosewich, A. D. (2023). Resilience and Enhancement in Sport, Exercise, & Training (RESET): A brief self-compassion intervention with NCAA student-athletes. Psychology of Sport and Exercise, 67, 102426.
