讀者Whitney Peng昨天(2023-4-27)利用本網站的「與我聯絡」寄來一封英文電郵。我決定發表它的原文和翻譯,因為(1)她是即將進入哈佛大學公共衛生營養學系的碩士生(註:這個學系是世界首屈一指的營養學系),(2)她說她原本對我的文章和書籍抱持懷疑,但後來發現它們解決了她對營養學的困惑,(3)她雖然才剛大學畢業,但英文卻是出奇的好。

Hi Dr. Lin,
This is Whitney Peng, a Master of Public Health in Nutrition candidate currently working in a venture capital accelerator firm based in Hong Kong.
I’d like to send you a note to thank you for addressing most, if not all, of my confusion about modern nutrition science. If I were to be 100% frank, I picked up your book with much skepticism as there are many publications in this field that claim to possess the ultimate truth about nutrition and health (I’ve learned from my past decade of studies that nutrition science remains “modern” because it’s still relatively nascent and understudied). Nonetheless, your book was exceptionally refreshing to read, and your writing shows the rigor, curiosity, and exploratory nature of a scientist. I also appreciate how you were able to provide reasonable rationales for why the myth/rumor emerges from the social, political, and economic perspectives.
Meanwhile, as I am getting ready to begin my graduate study in Nutrition, I will be taking a three-month break from my full-time job to plan for my next journey and work on my personal project. My background since high school has been in nutrition science and human physiology, and I have always had an ambitious goal to
1) Justify the overlooked relationship between food nutrition, human health, and climate sustainability (ie. through my undergraduate studies in Human Health as a pre-med student and with my incoming MPH program in Nutrition)
2) Empower scientists and entrepreneurs that are working on building better products that have the potential to equalize the current food system and food supply chain (ie. through my current job where our investment mandate is to help empower startups with disruptive technologies that can revolutionize the precarious food system)
3) Help the public make conscious purchase decisions, which includes understanding the identity and truth about their food choices and how/whether their food choices impact their health from a personal decision (ie. What I hope to achieve with training from the MPH program)
Thank you again for being such an inspiring figure – I hope I can exchange conversations and learn from you one day! If you ever need an extra hand on research for your next grand publication, I am more than happy to help.
嗨,林博士,
我是 Whitney Peng,公共衛生營養學碩士候選人,目前在香港一家風險投資加速器公司工作。
我想向您發送一份短函,感謝您解決了我對現代營養科學的大部分(如果不是全部)困惑。 如果我要 100% 坦率地說,我帶著很大的懷疑拿起您的書,因為這個領域有許多出版物聲稱擁有關於營養和健康的終極真理(我從過去十年的研究中了解到營養科學 仍然是“現代的”,因為它仍然是相對地才剛出生且未被充分研究)。 儘管如此,您的書讀起來格外清新,您的文字顯示出科學家的嚴謹、好奇心和探索精神。 我也很欣賞您如何能夠從社會、政治和經濟角度提供合理的理由來解釋為什麼神話/謠言會出現。
與此同時,當我準備開始我的營養學研究生學習時,我將從我的全職工作中休息三個月,以計劃我的下一次旅程並開展我的個人項目。 我高中以來的背景是營養科學和人體生理學,我一直有一個雄心勃勃的目標
1) 證明食物營養、人類健康和氣候可持續性之間被忽視的關係(即通過我作為醫學預科生的人類健康本科學習和我即將入學的公共衛生營養學碩士班課程)
2) 為致力於開發更好產品的科學家和企業家賦權,這些產品有可能平衡當前的食品系統和食品供應鏈(即通過我目前的工作,我們的投資任務是幫助初創公司採用顛覆性技術,從而徹底改變 不穩定的食物系統)
3) 幫助公眾做出有意識的購買決定,包括了解他們的食物選擇的身份和真相,以及他們的食物選擇如何/是否影響他們的個人決定的健康(即我希望通過公共衛生營養學碩士班培訓而能完成的目標)
再次感謝您是如此激勵人心的人物——我希望有一天能與您交流並向您學習! 如果您需要為您下一本大作的研究找幫手,我是會非常樂意幫助的。
教授您無私無償提供正確知識,破除迷思,只要拜讀過您的網站,無一不感謝您!
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謝謝您的肯定和支持。
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加油!見到另一名研究者,願意貢獻所學,為大眾服務,實踐「公共衛生」的意義,心底除了感謝還是感謝。
在聳動標題的飲食資訊汪洋中,在健康飲食摸索路上去蕪存菁,減少公眾迷路繞路、燒錢繳學費,少走冤枉路、少花冤枉錢。在五花八門的最新飲食潮流、營養新知中,找到一絲理智,與食物建立新的健康關係(個人健康層面的永續),更經由膳食選擇,與永續環境、食品系統建立新的健康關係(環境層面的永續)。歐陸有 EAT-Lancet Commission、英倫有 British Dietetic Association 在推動「地球友善的飲食」的意識,北美在此領域領頭且最有著墨的無疑是 Harvard T.H. Chan School of Public Health #FoodJustice #FoodWaste #FoodForest
個人平時關注的一些主題,華語世界裡相關研究與論述相當有限,相當期待有機會拜讀您的撰文、您分享的專業知識。請不吝指導,有機會向您學習。
膳食選擇對環境衝擊程度:
* 畜牧/飼養/養殖方式
* 水資源取得與灌溉
* 能源來源與利用
* 肥料類型與利用
* 自炊/外食/外賣
* 餐點份量
* 剩食處理
* 加工方式
* 運輸方式
* 包裝方式
* 保存方式
* 採買方式
也與您分享一段自己提醒自己的打油詩
My relationship with food: #NewNormal #MakePeace
Humble food is super food. Eat food, not too much, mostly plants.
* 植物 | 倫理 I eat “plant-based" for many ethical reasons.
* 粗食 | 健康 I eat “whole food" for my general wellbeing.
* 在地 | 環境 I eat “local" for less environmental impacts.
* 當季 | 味蕾 I eat “seasonal" for my taste buds.
* 彩色 | 多樣 I eat “colours" for unknown polyphenols and a greater biodiversity.
* 發酵 | 傳統 I eat “cultured" for my gut microbiota and traditional food heritages.
* 發芽 | 菜園 I eat “sprouted" for my indoor farming hobby.
* 醜食 | 剩食 I eat “ugly produce" for less food waste.
* 剛好 | 知足 I eat “not too much" for my mental clarity.
* 慢食 | 滿足 I eat slowly for appreciation and delayed gratification (hungry signal).
* 用心 | 喜悅 I eat with compassion, awareness and gratitude because it makes me a happy man.
* 簡樸 | 節約 And… all of the above are super friendly to my wallet!
I am extremely privileged to have foods on my plate without economical difficulty and I do not want to do any harm to our food system. Not every single one on the planet is as privileged as I am. Be grateful!
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MasterClass: Michael Pollan Teaches Intentional Eating (中英字幕版)
https://www.bilibili.com/video/BV1Vo4y1L7Sw/
記者/作家 Michael Pollan 教你他花了幾十年時間研究的東西:如何以更合乎道德、更健康和更可持續的方式進食。
Further binge-watching on BBC #個人永續健康 #環境永續發展 😊🤗
* BBC One: War on Plastic with Hugh and Anita
* BBC Horizon: Feast to Save the Planet
* BBC One: Shop Well for the Planet
* BBC One: Hugh’s War on Waste
* BBC Future: Follow the Food
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Climate Change and our Food Choices | Dr. Matthew Hayek, a Harvard alumnus
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BBC’s Follow the Food (3+ seasons and 28 episodes available) is one of my favourite telly series. It addresses the issues of our broken food system and environmental scare in a delicate manner. With genuine aspirations and feasible solutions. Happy binge-watching! Enjoy your break!
https://www.bbc.com/future/bespoke/follow-the-food/
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Being sceptical? I hear you… loud and clear. You might enjoy Chris MacAskill’s longform videos “Part 1 & 2: How Weight Loss and Nutrition Books Confuse Us" on YouTube. Bloodily entertaining, making sense and speaking my mind.
Moreover, the website “Red Pen Reviews: expert nutrition book reviews that sort fact from fiction" demonstrates how scientists criticise (fact-checking in place of debunking) a pop-sci nutrition/health book with academic rigour, diligence and accountability. The only highly rated book on the website is “Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Eating" written by Prof. Walter C. Willett, Harvard T.H. Chan School of Public Health. Reckon it might be your thing. Oh… Harvard Kennedy School’s “Misinformation Review" might be also your cuppa. It’s about harmful spread of propaganda, myth, rumour, misinformation, disinformation, etc. on social media. #ScienceCommunication Enjoy your gap months. Sometimes we need to leave in order to arrive!
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Harvard Public Health: Why countering misinformation won’t work in health emergencies (original: Focus on communication, not misinformation)
https://harvardpublichealth.org/health-policy-management/why-countering-misinformation-wont-work-in-health-emergencies/
Debunking vs fact-checking vs communicating vs supporting (for transitioning)
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Dad joke alert: our family are on a strict “see food diet"- we see food we eat, pun intended. Having foods on the table is the ultimate blessing, the best thing since sliced bread. In my book, a planet-friendly healthy diet is less about “buy this, buy that". It’s more about “avoid this, avoid that"! I don’t pay for the fancy greenwashing fantasy (always be aware!). It’s about real life practice and doing. We feed us more shit and try hard to buy something to get shit out of our body. This is how ridiculous we’re and it’s happening everyday. Please right the wrong of my generation. To your success. #LowCarbon #LowWaste
顏值不高的食材、剩食做成的大餐!主廚妙手回春(高檔食材做美食不稀奇,剩食變美食才是主廚真功夫),也提醒我們愛惜食物(請注重內涵與營養,而非顏值)!吃得「實際上」很健康不花多少錢;吃得「包裝得」很健康要花不少錢。超市的惜福區與黃昏市場的NG出清品不是垃圾,是福氣。 #粗茶淡飯 #惜福愛物
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Aaron Bernstein MD/MPH at the Harvard Chan C-CHANGE might be your boss/mentor. I personally follow his works closely. Just FYI. Also “Harvard Chan C-CHANGE" channel on YouTube is a great watch.
https://www.hsph.harvard.edu/c-change/
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我也坦白說: 林教授的七字箴言: “均衡飲食多運動" 不就夠了?? 還需要去唸貴鬆鬆的 Harvard??
我之前也看過一個健身教練說過的一句話: Eat everything; not too much not too less…
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的確是“均衡飲食多運動" 就夠了,但普羅大眾不知道要怎麼均衡飲食又討厭運動。
他們要的是一吃就會健康長壽的東西。
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教授的箴言的確是真知灼見,但怎麼樣的飲食為均衡,多少運動才是適當?科學界貌似沒有絕對的答案,也因為現有的"facts" 其實也在跟對社會環境在改變
Think about social and climate imapct on the quality of food, health and wellness – the only thing that does not change is change itself
選擇唸書的人,或許是遇到了資源瓶頸,也或許是迷茫在眾多信息中希望能增添底層知識儲備來加強自我判斷能力。林教授的網站和書籍必然是好資源,但我相信學習的資源需要夠廣夠深,才能保持敏銳和嚴謹。
至於為什麼唸書價格如此昂貴,對此我也深感遺憾(因為提高了門檻)。從另外一個角度,價格是市場上衡量資源的需求、含金量、可信度和獨特性等(demand, value, credibility, uniqueness, etc.)的指標。Harvard確實出了不少推進健康科學界的研究,也扶持了不少政策的制定。把學費看成是對科學研究的投資/捐贈,這樣繳學費的時候或許能歡心些許!
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若有興趣以及時間,推薦可以去研究追溯 “eat everything, not too much, not too less/little" 這個 narrative & rhetoric 在歷史上的演進與由來,這個 statement,令人愛恨交加,從純粹的營養科學、運動科學的角度,這段話沒有問題,沒有糟點,然而從傳播的公共衛生、健康衛教的立場,這段話是個巨大夢靨,社會問題。正好公衛與營養皆是您即將致力的專業領域。我常說 “content is king but context is the key",這段 “eat everything, not too much, not too less/little" 是個很好的思考良機。
*研究方向的小提示:“eat everything, not too much, not too less/little" 是在70年代後期至80年代興盛,由可口可樂、雀巢為首的食品加工業,砸重金(trillion $$$),極力在媒體、廣告、科學上宣傳推廣的論調主軸,到了80年代後期至90年代,健身產業也加入浪潮,將這個論述發揚光大,大為提倡。直到蜜雪兒奧巴馬(Michelle Obama)時期,才驚覺到不對勁,運用資源在公衛政策上去扭轉或轉向這個說法,作出了點改變。雖然至今可口可樂、雀巢等,在南美、中東、亞洲、非洲大陸,還是在大力推廣這個觀念,但各國政府似乎也感受到苗頭不對,參考當年蜜雪兒奧巴馬的政策與作法。英國差一點點就逼近立法禁止這個提倡,在 Jamie Oliver 遊說課徵「含糖飲料稅」的年代,但這句話,如同上述,從純科學角度無誤,而無聲告終。 #醫療史的狂熱愛好者
另外推薦一本經典優質的啟蒙讀物《食物無罪:揭穿營養學神話,找回吃的樂趣!》(In Defense of Food),上週我才發現這本著作有拍成紀錄片(中英字幕,雖然中文字幕翻譯得不太精準),非常值得閒暇之餘追劇,相當具有啟發性。祝福求是、求知、求學順利!
https://www.bilibili.com/video/BV1iW411x7ri/
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另一個正在發生中的有趣案例研究,同樣是營養科學與公共衛生之間平衡的拿捏,也推薦進一步瞭解,由於本月《Ultra-Processed People: Why Do We All Eat Stuff That Isn’t Food … and Why Can’t We Stop?》一書的暢銷(銷售排行第一),作者 Dr Chris van Tulleken 在英倫社會影響力巨大(是少見成名多年後也沒有誤入歧途的電視名醫),由食品加工業為首組成的 British Nutrition Foundation 罕見發出聲明《Position statement on the concept of ultra-processed foods (UPF)》進而影響學界與輿論,這場 UPF 的論戰預計將持續延燒,也是一個 “content is king but context is the key" 的案例研究。另,WHO 也將 UPF 列入為公共衛生與流行病的議題審視探討。
敝人利用週末將這本著作閱讀完畢,個人淺見認為是 Michael Pollan 年代後最重要的一本飲食書籍,在 scientific rigour & science communication 之間拿捏得不錯。
https://www.nutrition.org.uk/our-work/support-what-we-do/corporate-membership/current-members/
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Interesting insight into the origin of this phrase (Eat everything; not too much not too less)!
個人觀點:被補給品充斥的健美/運動行業,營養大多是一個市場營銷的概念。當大多數賽事和活動都是由食品巨頭(pepsico, gatorade, etc.) 贊助的情況下,再有經驗學識的教練也難免會把健康飲食這門學問簡單化(nutritional health reductionism)。
為什麼就不能簡簡單單享受吃飯?因為想要追求好的身體狀態。Nomad時代可能可以根據自身感受“隨心所欲”,但現在社會上提供給我們的選擇參差不齊,鋪滿誘惑,貌似並沒有給我們能放心放縱的餘地。
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JAMA (May 8, 2023): Personal and Planetary Health – The Connection With Dietary Choices(人體健康及環境永續共好:與膳食/食物選擇的關係重建)
doi:10.1001/jama.2023.6118
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同場加映次月(Jun 2023)即將出刊的《Conceptualising the drivers of ultra-processed food production and consumption and their environmental impacts: A group model-building exercise》,將變因/影響因子大數據化進而跑預測模型的研究方法(我的最愛),關注在 UPF(高度加工食品)的加工過程、人均食用消耗量,對環境影響之間的關聯。
doi.org/10.1016/j.gfs.2023.100688
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為什麼閱讀資料時,要謹慎留心COI利益衝突(conflict of interest)與RWI產業關係(relationships with industry),即便是非營利團體/協會/組織/基金會/學會/科學會。這個科學委員會的學者個個是鼎鼎大名地位崇高的學者/教授/博士,但 British Nutrition Foundation 這組織是由食品加工業與零售業共同贊助金援的遊說團體,其提出專業意見的委員會的學者/教授/博士收取BNF提供的顧問諮詢費用。收錢不等於完全不可信、沒價值,畢竟不是每個研究都可以獲得NIH的研究經費,但是必定要更謹慎審視其資料與證據來源的可信度,不能盡信,保持懷疑。在權威偏見 (authority bias) 裡摸索證據、分清黑白、識讀資訊,確實不易。共勉之。
https://www.nutrition.org.uk/our-work/who-we-are/committees/scientific-committee/
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Interesting UPF perspective from a roundtable discussion convened by the BNF (funded by food processing industry). “The concept of UPF should not feature in dietary advice" despite “overwhelmingly consistent associations between UPF consumption and poor health". No consensus/call for more research.
Food insecurity (people cannot afford real foods, thus, UPF is the solution) is the main talking point from many pro-BNF experts. #IndustryInfluence #PaidOff
The better solution/policy isn’t to make produce and minimally processed foods accessible !?
* https://onlinelibrary.wiley.com/doi/epdf/10.1111/nbu.12617
* Food Processing and Health | Harvard T.H. Chan School of Public Health
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教授的箴言的確是真知灼見,但怎麼樣的飲食為均衡,多少運動才是適當?科學界貌似沒有絕對的答案,也因為現有的"facts" 其實也在跟對社會環境在改變
Think about social and climate imapct on the quality of food, health and wellness – the only thing that does not change is change itself
選擇唸書的人,或許是遇到了資源瓶頸,也或許是迷茫在眾多信息中希望能增添底層知識儲備來加強自我判斷能力。林教授的網站和書籍必然是好資源,但我相信學習的資源需要夠廣夠深,才能保持敏銳和嚴謹。
至於為什麼唸書價格如此昂貴,對此我也深感遺憾(因為提高了門檻)。從另外一個角度,價格是市場上衡量資源的需求、含金量、可信度和獨特性等(demand, value, credibility, uniqueness, etc.)的指標。Harvard確實出了不少推進健康科學界的研究,也扶持了不少政策的制定。把學費看成是對科學研究的投資/捐贈,這樣繳學費的時候或許能歡心些許!
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不敢說是箴言,而且字太多超囉嗦,僅是從個人筆記的複製貼上,用於貼在冰箱的一點自我提醒文字/打油詩,這叫做咒語吧?!於此分享。
【健康生活的自我提醒/個人筆記】#非醫療性介入 #生活型態改善 #行為習慣改變 #規律自律養成 #預防保健養生 #健康沒有捷徑 #健康餘命壽命
* 👍 健康五大:飲食、運動、紓壓、睡眠、喜樂
* 👍 健康五小:補水、戶外、防曬、刷牙、衛生
* 👍 健腦五動:目標、玩樂、社交、閱讀、學習
* 👍 學習五放:放下、放心、放空、放慢、放手
* ⚖️ 節制五口:加工、飽脂、鹽分、添糖、熱量
* 👎 避免五高:腰圍、血壓、血糖、血脂、尿酸
* 👎 遠離五害:久坐、空污、濫藥、菸害、酒害
* 👎 預防五失:失聰、失明、失智、失能、失依
* 👎 謝絕五誇:飲食盲從、養生賺家、盈養保健、護膚保癢、檢療濫用、最腥研究
*濫藥:毒品、成癮物質、止痛藥、處方藥、指示藥、成藥、中草藥、保健食品、環境毒物
*衛生:寢具衛生、口腔衛生、手部衛生、環境衛生、噪音衛生
三種養生態度及消費型態
* 投資養生:勤作運動、合理飲食 invest in health #理智 #高CP值
* 花錢養生:多買保險、消費醫療 spend on healthcare #恐懼 #低CP值
* 捐錢養生:盲從資訊、購買健康 donate to healthlessness #受騙 #負CP值
* 無人排隊,不受歡迎:健康沒有捷徑,請健康飲食、勤勞運動。
Stop looking for shortcuts, eat clean, work out.
* 大排長龍,廣受追捧:下一位養生保健知名「嘮師/撈師/癆師」。
Find a different grifter
圖示:https://pbs.twimg.com/media/FivtUONXEAEyeZ_?format=jpg
個人化的自我提醒
三鐵挑戰時八 #Fitness #Sub8,心態保持十八 #Curious,個性非常三八 #Positive,體重上限六八 #KeepOff,褲頭永遠七八 #Lean,健康餘命八八 #Disability-free #Disease-free #Dementia-free,熱量攝取一千八 #Moderation
以上的自我提醒主要基於以下考量
Lifespan, Healthspan & Longevity
壽限長度 Lifespan #六大類死因
* 心血管疾病
* 腫瘤癌症
* 神經退化性疾病
* 代謝性疾病
* 感染性疾病
* 意外事故
壽限品質 Healthspan
* 失智 #神經性
* 失能 #肌肉性 #吞嚥功能
* 失依 #心理性 #社會性
* 失聰、失明 #知覺性
*Causes of death | Our World in Data
*Life Expectancy | Our World in Data
*Burden of disease | Our World in Data
*US life expectancy | Our World in Data
讚讚
最初是以英語作筆記如下,上述是自譯的華語版。
[Notes/tips/mantras to self] Healthy Lifestyle Changes (Non-Pharmaceutical Interventions) #NPIs #Prophylaxis #PreventiveCare #EarlyIntervention #BehaviouralChange #HealthyAgeing #Wellbeing #Healthspan #Lifespan #Longevity
* 👍 Major 5: Slurp (sensible diet), Spark (regular exercise), Sploot (proper rest), Sleep (quality cycle) & Smile (happy laugh) 😋🥵😌😴😄
* 👍 Minor 5: get hydrated, go outdoors, sun smart, brush teeth & stay hygienic 🚰🥾⛱️🪥🧼
* 👍 Mindful 5: let go, keep calm, empty mind, slow down & give up
* 👍 Memorious 5: ikigai, mingle, play, read & learn
* ⚖️ Moderate 5: ultra-processed foods, saturated fat, sodium chloride, added sugar & total calories
* 👎 Monitoring 5: waist line, blood pressure, blood sugar, blood lipids & uric acid
* 👎 Malign 5: sedentary behaviour, air pollution, drug abuse, tobacco smoking & alcohol binge-drinking
* 👎 Mislaying 5: loss of hearing, eyesight, cognition, independence & reliance
* 👎 Misleading 5: fad diet, wellness charlatan, unnecessary supplement, skincare hype & excessive healthcare
Reference:
* Live Well | National Health Service
* Prevention | American Cancer Society
* Life’s Essential 8 | American Heart Association
* Healthy Living | American Diabetes Association
* Prevention and Wellness | American Academy of Family Physicians
* Healthy Living Guide | Harvard T.H. Chan School of Public Health (updated annually)
“Sploot"不容易精準直譯,趴平?平趴?攤平?撲街?是四肢腳動物的一種本能,主要用於散熱、紓壓、恢復,看圖則瞬間秒懂,相當療癒,大量運動後、炎暑盛夏時的必備,向動物學習! 🔥 Spark 運動 & ♨️ Sploot 恢復! #本人肉體親自實測有效
https://www.instagram.com/explore/tags/sploot/
讚讚
Interesting insight into the origin of this phrase (Eat everything; not too much not too less)!
個人觀點:被補給品充斥的健美/運動行業,營養大多是一個市場營銷的概念。當大多數賽事和活動都是由食品巨頭(pepsico, gatorade, etc.) 贊助的情況下,再有經驗學識的教練也難免會把健康飲食這門學問簡單化(nutritional health reductionism)。
為什麼就不能簡簡單單享受吃飯?因為想要追求好的身體狀態。Nomad時代可能可以根據自身感受“隨心所欲”,但現在社會上提供給我們的選擇參差不齊,鋪滿誘惑,貌似並沒有給我們能放心放縱的餘地。
讚讚