Vegan Cauliflower Corn Chowder 純素花椰菜玉米濃湯
This high-protein vegan chowder is packed with fiber and gut-friendly nutrients that may help support healthy cholesterol, steadier blood sugar, better digestion, and longer-lasting fullness. It also helps nourish your gut microbiome, support heart and hormone health, strengthen immunity, and promote healthy aging and bone health. 這款高蛋白純素濃湯富含膳食纖維和有益腸道的營養成分, 有助於維持健康的膽固醇水平, 穩定血糖, 促進消化, 並帶來更持久的飽足感。它還有助於滋養腸道菌群, 維護心臟和荷爾蒙健康, 增強免疫力, 並促進健康老化和骨骼健康. 
Vegan Cauliflower Corn Chowder 純素花椰菜玉米濃湯
Ingredients (4 servings):
4 cups cauliflower, chopped
1 cup red bell pepper, sliced
1 cup red onion, diced
2 cups organic corn kernels
2 cups organic edamame, shelled
3 cups organic unsweetened Edensoy milk
1 cup lite coconut milk
4 cloves garlic, minced
4 cups low-sodium vegetable stock
4 tbs almond flour
1 tsp salt
½ tsp black pepper
3 tbs nutritional yeast
Directions:
1. Heat a large pot over medium heat. Add red onion and garlic with a splash of vegetable stock, then sauté for 2–3 minutes until fragrant.
2. Add cauliflower, large pieces of red bell pepper, and all of the corn kernels. Pour in the vegetable stock and bring to a gentle boil.
3. Reduce heat and simmer for 12–15 minutes until tender. Using a slotted spoon, remove the bell pepper pieces and a handful of corn for texture and garnish. Set aside, then dice the bell peppers.
4. Blend the remaining vegetables and broth until smooth and creamy. You can transfer it to a blender or use an immersion blender directly in the pot.
5. Stir the reserved diced bell pepper, corn kernels, and edamame into the chowder, then add Edensoy milk and lite coconut milk. Heat for 3–5 minutes.
6. Whisk almond flour with a little warm broth until smooth, then stir it into the pot until slightly thickened.
7. Add nutritional yeast, salt, and black pepper. Simmer for 2 more minutes.
8. Serve warm and top with the reserved cooked corn kernels.
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食材 (4人份):
4杯切碎的花椰菜
1杯切塊的紅燈籠椒
1杯切丁的紅洋蔥
2杯有機玉米粒
2杯去殼的有機毛豆
3杯有機無糖Edensoy豆奶
1杯低脂椰奶
4瓣蒜, 切碎
4杯低鈉蔬菜高湯
4湯匙杏仁粉
1茶匙鹽
½茶匙黑胡椒粉
3大匙營養酵母
做法：
1. 將一個大鍋置於中火上加熱, 加入紅洋蔥和蒜末, 倒入少許蔬菜高湯, 翻炒2-3分鐘至香味散發.
2. 加入花椰菜, 大塊的紅燈籠椒和所有玉米粒. 倒入蔬菜高湯, 煮至微微沸騰.
3. 轉小火慢燉12-15分鐘, 直到食材變軟. 用漏杓撈出燈籠椒塊和一把玉米粒（用於增加口感和裝飾), 放在一旁備用, 然後將燈籠椒切丁.
4. 將剩餘的蔬菜和高湯放入攪拌機中攪拌至順滑濃稠. 您可以將其倒入攪拌機, 也可以直接在鍋中使用手持攪拌棒攪拌.
5. 將之前切好的燈籠椒丁, 玉米粒和毛豆拌入濃湯中, 然後加入Edensoy豆奶和淡椰奶. 加熱3-5分鐘.
6. 將杏仁粉與少量溫熱的高湯攪拌至順滑, 然後倒入鍋中, 攪拌至湯汁略微濃稠.
7. 加入營養酵母, 鹽類和黑胡椒, 再燉2分鐘.
8. 趁熱享用, 並撒上之前煮熟的玉米粒.
想了解更多健康食譜, 請造訪我們的網站部落格。連結在評論區。
Client Review
One of my clients came to me because her mom was struggling with weight gain, low energy, poor sleep, high cholesterol, and stiffness in her knees and ankles that was even affecting how she walked.
As I assessed her movement, I noticed her walking gait were off due to previous injury, so we worked on correcting how she moved, along with improving her nutrition and daily habits. Within just the first week, she noticed less knee stiffness and better ankle flexibility.
After only 4 months, she had lost 20 pounds, was sleeping better, had more energy, felt less stressed, and built healthier habits that supported her cholesterol and overall health.
If you or your loved one is struggling with weight gain, low energy, high cholesterol, poor sleep, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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我的一位客戶來找我, 因為她的母親體重增加, 精力不足, 睡眠品質差, 膽固醇高, 而且膝蓋和腳踝僵硬, 甚至影響了她的行走。
在評估她的運動情況時, 我注意到她走路的步態由於之前的傷勢而有些異常, 兩邊搖晃, 所以我們著手糾正她的走路方式, 同時改善她的營養和日常習慣。僅僅一週後, 她就感覺到膝蓋僵硬的情況有所減輕, 腳踝的彈性也提高了。
僅僅四個月後, 她減掉了20磅, 睡眠品質提高了, 精力更充沛, 壓力也減輕了, 並且養成了更健康的生活習慣, 這有助於降低膽固醇, 改善整體健康狀況。
如果您或您的家人正在為體重增加, 精力不足, 膽固醇高, 睡眠品質差等問題而苦惱, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Carbs Aren’t The Whole Story, Fiber Determines How Your Body Process it
In Chinese culture, we are surrounded by refined carbs: white rice, udon, ramen, rice noodles, rice cakes, steamed buns, dumplings, pastries, bread, boba, chips, cookies, cakes, soda, and instant noodles. Many of these foods have been stripped of their natural fiber.
Without fiber to slow digestion, your body breaks these carbs down much faster.
Low-fiber refined carb may contribute to:
• Rapid blood sugar spikes
• Energy crashes soon after eating
• Stronger cravings, especially for quick comfort foods
• Feeling hungry shortly after a full meal
• More difficulty with appetite regulation
This is why nutrition is rarely just about “eating less.”
The type of carbs and the fiber they come with can make a big difference.
Choosing fiber-rich carbs like brown rice, soba noodles, oats, quinoa, whole wheat pasta, sweet potatoes, organic corn, kabocha squash, taro, fruits, beans, lentils, and other minimally processed foods can help support steadier blood sugar, longer-lasting fullness, and more stable energy throughout the day.
If carbs leave you hungry, tired, or craving more, fiber may be the missing piece. Fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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在中國文化中, 我們身邊充斥著各種精製碳水: 白米飯, 烏龍麵, 拉麵, 米粉, 年糕, 饅頭, 餃子, 糕點, 麵包, 珍珠奶茶, 薯片, 曲奇, 蛋糕, 汽水以及泡麵。這些食物中的許多天然膳食纖維早已在加工過程中被剝離殆盡。
由於缺乏纖維來減緩消化速度, 您的身體會以極快的速度將這些碳水分解吸收。
攝取低纖維的精緻碳水可能會導致以下問題：
• 血糖值迅速飆升
• 進食後不久即出現精力驟降 (「能量崩塌」）
• 食慾變得更強烈, 尤其渴望攝取那些能帶來即時滿足感的食物
• 剛吃完一頓飽飯沒多久, 又感到飢餓
• 難以有效調節食慾
正因如此, 營養學絕對不只是單純地提倡「少吃」而已。
您所攝取的碳水的種類, 以及其中所含的膳食纖維量, 往往能帶來天壤之別的健康影響。
選擇富含纖維的碳水, 例如糙米, 蕎麥麵, 燕麥, 藜麥, 全麥意大利粉, 紅薯, 有機玉米, 南瓜, 芋頭, 各類水果, 豆類, 扁豆以及其他經過極少加工的天然食物, 有助於維持血糖水平的平穩, 延長飽腹感, 並確保您全天都能保持充沛且穩定的精力。
如果您在攝取碳水後感到飢餓, 疲憊, 或產生了更強烈的進食慾望, 那麼膳食纖維很可能正是您飲食中缺少的那一環。 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Every choice you make today is either building your future health, or slowly taking away from it.
So many people spend years working hard, building a life, making money, and taking care of everyone else, while putting their own health last. They push through stress and ignore the warning signs.
But your body keeps score. And the choices you make today will shape how you feel 10, 20, even 30 years from now.
True wealth isn’t just living longer, it’s having the energy, strength, clear thinking, and freedom to enjoy the life you worked so hard to build.
Every choice you make today is either building your future health, or slowly taking away from it.
If you want to live longer, feel stronger, and enjoy the life you’re working so hard for, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us___
很多人辛苦工作多年, 努力奮鬥, 建立生活, 賺錢養家, 照顧他人, 卻往往忽略了自己的健康。他們強忍壓力, 忽視身體發出的警訊。
但你的身體會記得你的付出。你今天所做的選擇, 將決定你10年, 20年, 甚至30年後的感受。
真正的財富不只是活得更久, 更是擁有充沛的精力, 強健的體魄, 清晰的思維和自由, 去享受你辛勤奮鬥得來的生活。
你今天做出的每一個選擇, 要么是在為你的未來健康打下基礎, 要么是在慢慢地損害它。
如果你想活得更久, 更有活力, 享受你努力奮鬥得來的生活, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-Lemon Tofu Mixed Veggies Sheet Pan 檸檬豆腐雜菜烤盤
This recipe helps keep blood sugar steady, supports a healthy gut, and promotes heart health with a balance of fiber, plant protein, and healthy fats. Ingredients like garlic and lemon also help with digestion and reduce inflammation.
這食譜有助於穩定血糖, 促進腸道健康, 並透過均衡的膳食纖維, 植物蛋白和健康脂肪來維護心臟健康。大蒜和檸檬等成分也有助於消化和減輕發炎。
Lemon Tofu Mixed Veggies Sheet Pan 檸檬豆腐雜菜烤盤
Ingredients (3 servings):
- ¼ cup sesame oil
- 3 tbs lemon juice
- 2 garlic cloves (minced)
- 1 tsp lemon zest
- Salt and black pepper, to taste
- 12 oz extra-firm tofu
- 1½ cups yellow potatoes
- 3 cups broccoli florets
- 1½ cups red bell pepper (chopped)
Directions:
1. Mix sesame oil, lemon juice, garlic, lemon zest, salt, and pepper in a dish.
2. Cut tofu into bite-sized pieces, coat with marinade, and let sit for 30 minutes.
3. Preheat oven to 400°F (200°C) and line a sheet pan with parchment paper.
4. Spread tofu, potatoes, broccoli, and bell pepper in a single layer (don’t overcrowd the pan for better browning). Pour any remaining marinade evenly over the top
5. Bake for 40 minutes total, stirring halfway through to ensure even cooking. Roast until the tofu is lightly golden and the vegetables are tender with slightly crisp edges.
6. Sprinkle with extra salt to taste and serve.
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食材 (3人份)：
- ¼ 杯麻油
- 3 湯匙檸檬汁
- 2 瓣蒜 (切碎)
- 1 茶匙檸檬皮屑
- 鹽和黑胡椒粉, 適量
- 12 盎司特硬豆腐
- 1.5 杯黃色馬鈴薯
- 3 杯西蘭花
- 1.5 杯紅甜椒 (切碎)
做法：
1. 將麻油, 檸檬汁, 蒜末, 檸檬皮, 鹽和胡椒粉混合在碗中。
2. 將豆腐切成一口大小的塊, 裹上醃料, 醃製30分鐘。
3. 烤箱預熱至攝氏200度 (400華氏度), 烤盤鋪上烘焙紙。
4. 將豆腐, 馬鈴薯, 西蘭花和甜椒平鋪在烤盤上 (不要放太多, 以免烤製過程中食材過於擁擠）。將剩餘的醃料均勻地淋在食材上。
5. 烘烤40分鐘, 中途翻動一次, 確保食材均勻受熱。烤至豆腐呈金黃色, 蔬菜變軟且邊緣略帶脆感即可。
6. 依個人口味撒上適量鹽, 即可享用。
Let’s Fact Check 讓我們來核實一下事實吧
Let’s Fact Check This…
MYTH: Healthy eating is mostly about willpower.
FACT: Your food choices are influenced by your environment, stress levels, sleep, emotions, hormones, and habits.So if you struggle with emotional eating, cravings or staying consistent… it doesn’t automatically mean you lack discipline.
Your eating habits may be influenced by:
• Your environment: If we have donuts and chips in front of us, we are more likely to reach for them.
• Stress: triggers the cortisol, which drives your brain to seek sugary, fatty “comfort foods” for quick energy and a temporary dopamine hit to soothe the tension.
• Sleep & Hormone: Inadequate sleep disrupts your hunger hormones by increasing ghrelin (the “hunger” signal) and decreasing leptin (the “full” signal), while simultaneously weakening your brain’s willpower to resist high-calorie junk food.
• Emotions: stress, boredom, or overwhelm can impact food choices. The brain seeks a quick dopamine release from sugary or fatty foods to temporarily numb discomfort or enhance pleasure, turning food into a tool for emotional regulation.
• Habits: Skipping meals, mindless eating, restrictive dieting, not getting enough fiber and protein can cause more cravings.
Lasting change happens when you stop blaming willpower…and start addressing the root causes.
Don’t forget to SAVE this, SHARE it and FOLLOW for more Daily Tips 
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讓我們來核實一下… 迷思: 健康飲食主要靠意志力. 事實: 你的食物選擇會受到環境, 壓力水平, 睡眠, 情緒, 荷爾蒙和習慣的影響.所以, 如果你難以控制情緒性飲食, 難以抵擋誘惑或難以堅持……這並不一定意味著你缺乏自律.
你的飲食習慣可能受到以下因素的影響：
• 環境: 如果波霸奶茶, 巧克力和薯片就在眼前, 我們更容易忍不住去拿.
• 壓力: 壓力會觸發皮質醇的分泌, 驅使大腦尋找含糖量高, 脂肪含量高的“安慰食物”, 以快速補充能量並獲得短暫的多巴胺刺激來緩解緊張情緒.
• 睡眠與激素: 睡眠不足會擾亂你的飢餓激素, 增加胃飢餓素 (「飢餓」訊號) 的分泌, 減少瘦素 (「飽足」訊號) 的分泌, 同時削弱大腦抵抗高熱量垃圾食物的意志力.
• 情緒: 壓力, 無聊或不知所措都會影響食物選擇. 大腦會尋求從含糖或高脂肪食物中快速釋放多巴胺, 以暫時麻痺不適或增強愉悅感, 從而將食物變成情緒調節的工具.
• 習慣: 不吃飯, 無意識進食, 過度節食, 飲食纖維和蛋白質攝取不足都會導致更強烈的食慾.
持久的改變源自於你不再怪罪意志力…而是開始解決根本原因. 別忘了保存, 分享並關注, 獲取更多每日小貼士Habits that Might Increase Your Cortisol 一些可能增加皮質醇的習慣
It’s often your daily habits quietly keeping your body in a constant stress state, and over time, that shows up as fatigue, brain fog, poor sleep, cravings, and feeling “off” no matter how hard you try.
Here are some habits that may be keeping your cortisol high:
• Excessive intense exercise
• Low water intake
• Under eating
• Chronic stress
• Late-night alcohol use
• Poor sleep quality
• Coffee on empty stomach
• Late-night eating
• High sugar intake
• People-pleasing habits
• Overworking
• Lack of sunlight exposure
When your body is constantly in stress mode, it doesn’t feel safe to rest, recover, or function optimally. That’s why you may feel exhausted, yet your body still struggles to relax.
The goal isn’t to do more, it’s to shift what you’re doing daily. Small changes like not skipping meal, getting morning sunlight, optimizing sleep, and adopting healthy stress coping mechanism can start to bring your body back into balance.
Fix the inputs → change how you feel.
If you’re tired of guessing and want a simple, guided plan that actually works, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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很多時候, 你的日常習慣會在不知不覺中讓你的身體一直處於壓力狀態, 久而久之, 就會表現為疲勞, 思維遲鈍, 睡眠品質差, 渴望食物以及無論你多麼努力都感覺「不對勁」。
以下是一些可能導致皮質醇水平升高的習慣：
• 過度劇烈運動
• 喝水量低
• 不夠卡路里
• 長期壓力
• 深夜飲酒
• 睡眠品質差
• 空腹喝咖啡
• 很晚吃宵夜
• 高糖攝取
• 討好型人格
• 過度勞累
• 缺乏日照
當你的身體持續處於壓力狀態時, 它無法安心休息, 恢復或發揮最佳功能。這就是為什麼你會感到筋疲力盡, 但身體卻仍然難以放鬆的原因。
關鍵不在於做得更多, 而是改變你每天的習慣。一些小小的改變, 例如不跳過正餐, 享受晨光, 優化睡眠, 養成健康的壓力應對機制, 都能幫助你的身體恢復平衡。
調整輸入 → 改變你的感覺。
如果你厭倦了猜測, 想要一個簡單有效的指導計劃, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Eating Out Isn’t the Problem…This Is! 外出用餐本身不是問題…問題其實在這裡！
Eating out doesn’t have to sabotage your health, it just needs a plan 
Most people show up hungry and unprepared… and that’s when quick, high-sodium, high-sugar choices take over. Over time, those habits can impact your blood sugar, heart, and even your kidneys.
Take control before you go:
• Check the menu online
• Choose 1–2 balanced options (veggies + protein + smart carbs)
• Decide ahead so you’re not relying on willpower in the moment
It’s not about restriction, it’s about being intentional with your choices, especially when it comes to both your meals and beverages when eating out.
Watch the full video to learn how planning your orders ahead can help protect your kidneys and reduce hidden risks.I’m a holistic Registered Dietitian Nutritionist who looks at root causes, and I help clients reverse type 2 diabetes and cholesterol, manage chronic kidney disease, and enhance longevity.
If you want to still balance your blood sugar when eating out, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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外出用餐不必傷害您的健康, 只需做好規劃
大多數人都是餓著肚子, 毫無準備地出門…這時, 高鈉, 高糖的快餐就成了首選。長此以往, 這些習慣會影響您的血糖, 心臟, 甚至腎臟。
出門前做好準備：
• 線上查看選單
• 選擇 1-2 道均衡的菜餚 (蔬菜 + 蛋白質 + 優質碳水）
• 提前做好決定, 避免臨場意志力作祟
這並非限制飲食, 而是要有意識地做出選擇, 尤其是在外出用餐時, 選擇餐點和飲料時更要如此。
觀看完整視頻, 了解如何提前計劃您的訂單 (包括食物和飲料), 從而保護腎臟並降低潛在風險。我是一名註冊營養師, 注重從根本上解決問題, 幫助客戶逆轉二型糖尿病和高膽固醇, 控制慢性腎臟病, 並延長壽命。
如果您外出用餐時也想保持血糖平衡, 那麼請謹慎選擇, 私訊我們 “準備好” 或點擊評論中的鏈接，請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Chicken & Black Bean Veggie Soup (2 Easy Ways ) 雞肉黑豆雜菜湯 (2種簡易做法 )
This soup helps improve blood sugar control, supports heart health by lowering LDL cholesterol, and promotes a healthier gut through fiber and prebiotics. By incorporating beans, it also helps reduce animal protein intake while still meeting protein needs. Slow, pressure-based cooking further supports nutrient absorption and digestion. 這款湯有助於改善血糖控制，透過降低低密度脂蛋白（LDL）膽固醇來維護心臟健康，並藉助膳食纖維和益生元促進腸道健康。由於加入了豆類，它還能在滿足人體蛋白質需求的同時，幫助減少動物性蛋白質的攝取。此外，採用慢燉或加壓烹調的方式，更有助於促進營養素的吸收與消化。
Chicken & Black Bean Soup (2 Easy Ways 
) 雞肉黑豆湯 (2種簡易做法 )
) 雞肉黑豆湯 (2種簡易做法 )Same nourishing soup, just choose what fits your time 同樣的滋補湯品，只需選擇適合您時間的那一款 
Ingredients (4 servings):
- 1 lb organic free-range chicken breast/thighs (skin removed, visible fat trimmed)
- 2 cups canned black beans OR ½ cup dried black beans (soaked overnight 8–12 hrs, drained)
- 2 tomatoes, halved
- 1 medium carrot, sliced
- 2 stalks celery, chopped
- 1 medium red onion, chopped
- 3 cloves garlic, crushed
- 4–5 cups water
- 1 tsp salt (adjust to taste)
Option 1: Quick & Easy (Canned Beans)- Add chicken, tomatoes, carrot, celery, onion, garlic, and water to a pot
- Bring to a boil over medium-high heat
- Reduce heat, cover, and simmer for 30–40 minutes until chicken and veggies are tender
- Remove chicken, discard skin and visible fat, shred meat, then return to pot
- Skim off excess fat from the surface of the soup
- Add canned black beans and simmer for 5–10 minutes
- Season with salt, stir, and serve warm
Option 2: From Scratch (Dry Beans – Instant Pot)- Add chicken, soaked black beans, tomatoes, carrot, celery, onion, garlic, and water to the Instant Pot
- Close lid, set to sealing, cook on High Pressure for 20–25 minutes
- Let pressure release naturally for 15–20 minutes, then release remaining pressure
- Remove chicken, discard skin and visible fat, shred meat, then return to pot
- Skim off excess fat from the surface of the soup
- Season with salt, stir, and serve warm
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食材（4人份）：
- 1磅 有機放養雞胸肉/雞腿肉（去皮，剔除可見脂肪）
- 2杯 罐裝黑豆 或 ½杯 乾黑豆（需提前浸泡過夜，約8–12小時，並瀝乾水分）
- 2個 番茄，對半切開
- 1根 中等大小胡蘿蔔，切片
- 2根 西芹，切段
- 1 中等大小紅洋蔥，切丁
- 3瓣 大蒜，拍碎
- 4–5杯 水
- 1茶匙 鹽（可依個人口味調整）
方案1：快速簡單（使用罐裝黑豆）- 將雞肉、番茄、胡蘿蔔、西芹、洋蔥、大蒜和水一同放入鍋中
- 以中高火加熱至沸騰
- 轉小火，蓋上鍋蓋，慢燉30–40分鐘，直至雞肉和蔬菜變軟爛
- 取出雞肉，剔除雞皮及可見脂肪，將肉撕成絲狀，隨後放回鍋中
- 撇去湯麵浮油
- 加入罐裝黑豆，繼續慢燉5–10分鐘
- 加鹽調味，攪拌均勻，趁熱享用
方案2：從零開始法（使用乾黑豆 —— 適用Instant Pot/高壓鍋）- 將雞肉、泡好的黑豆、番茄、胡蘿蔔、西芹、洋蔥、大蒜和水一同放入Instant Pot（壓力鍋）中
- 蓋上鍋蓋，將排氣閥調至「密封」（Sealing）位置，選擇「高壓」（High Pressure）模式烹調20–25分鐘
- 烹調結束後，讓其自然洩壓15–20分鐘，隨後手動排盡剩餘壓力
- 取出雞肉，剔除雞皮及可見脂肪，將肉撕成絲狀，隨後放回鍋中
- 撇去湯麵浮油
- 加鹽調味，攪拌均勻，趁熱享用
Both versions are rich in protein, fiber, and gut-supporting nutrients 這兩個版本均富含蛋白質、纖維以及有益腸道的營養素。
The Surprising Connection Between Exercise and Gut Health 運動與腸道健康之間的驚人聯繫
You’ve cleaned up your diet… so why do you still feel bloated, tired, and off? Because food isn’t the whole story, movement could be another factor. When you don’t move, your gut slows, good bacteria drop, and inflammation builds. But once you start moving, everything begins to shift.
Exercise helps your gut by:
• Improving bacterial balance
• Producing compounds that nourish your gut lining
• Reducing inflammation
• Strengthening your gut barrier
It also supports digestion by:
• Stimulating gut movement (helps prevent constipation)
• Improving blood flow to your digestive system
• Boosting metabolism for better nutrient absorption
If you’re tired of guessing and want a simple plan that actually works, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
你已經改善飲食了……但為什麼還是覺得腹脹, 疲倦, 全身不舒服呢？因為飲食並非全部原因, 運動也可能是另一個因素。當你缺乏運動時, 腸道蠕動會減慢, 有益菌減少, 發炎也會加劇。但一旦你開始運動, 一切都會開始好轉。
運動對腸道有益的面向包括：
• 改善菌叢平衡
• 產生滋養腸道內壁的化合物
• 減少炎症
• 增強腸道屏障
運動還能促進消化：
• 刺激腸道蠕動 (有助於預防便秘)
• 改善消化系統的血液循環
• 促進新陳代謝, 從而更好地吸收營養
如果你厭倦了盲目摸索, 想要一個真正有效的簡單計劃, 私訊我們 “準備好” 或點擊個人資料中的鏈接，請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
What’s really behind high cholesterol? 高膽固醇背後的真正原因是什麼？
High cholesterol is not just about what you eat. Even if you avoid fatty foods, your levels can still go up because of what’s happening inside your body.
3 key drivers to understand are:
• Chronic inflammation:
Inflammation damages tissues, prompting the body to produce more cholesterol as protection.
• Gut dysbiosis:
It raises cholesterol by disrupting bile metabolism, increasing inflammation, and reducing cholesterol excretion.
• Insulin resistance:
High blood sugar and poor insulin response disrupt cholesterol balance. Improving blood sugar can help normalize levels.
This is why focusing only on lowering your cholesterol number is not enough. To truly improve it, you need to address the root causes and support your body with the right habits:
• Follow an anti-inflammatory diet:
Prioritize whole, nutrient-rich foods, including vegetables, healthy fats, lean proteins, and sources of omega-3s, fiber, and antioxidants.
• Support gut health by incorporating these foods to your diet:
1. Probiotics from fermented foods like yogurt and kimchi
2. Prebiotic foods such as garlic, onions, and asparagus
• Cut back on processed foods and sugar:
Processed foods like sugary drinks, packaged snacks, fast food, instant meals, and processed meats can drive inflammation and insulin resistance, worsening cholesterol levels.
• Stay physically active:
Consistent exercise helps raise HDL (good cholesterol) while lowering triglycerides.
If you’re tired of guessing and want to understand what’s really driving your cholesterol, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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高膽固醇不僅僅是關乎你的飲食習慣。即使你刻意避開高脂肪食物, 體內的膽固醇水平仍可能因身體內部的生理狀況而升高。
以下是三個需要了解的關鍵成因：
• 慢性發炎：
發炎會損傷組織, 促使身體產生更多的膽固醇以起到保護作用。
• 腸道菌叢失衡：
這種失調會透過擾亂膽汁代謝, 加劇發炎反應以及減少膽固醇排泄, 從而導致膽固醇水平升高。
• 胰島素抗性：
高血糖和胰島素反應遲鈍會打破體內的膽固醇平衡。改善血糖狀況有助於將膽固醇水平恢復至正常範圍。
正因如此, 僅僅專注於降低膽固醇的數值是遠遠不夠的。若想真正改善這種狀況, 你必須從根源入手, 並透過養成正確的習慣來支持身體的健康運作：
• 遵循抗發炎飲食原則：
優先選擇天然, 營養豐富的全食, 包括各類蔬菜, 健康脂肪, 優質瘦肉蛋白, 以及富含Omega-3脂肪酸, 膳食纖維和抗氧化劑的食物。
• 透過在飲食中加入以下食物來維護腸道健康：
來自優格, 泡菜等發酵食品的益生菌；
大蒜, 洋蔥, 蘆筍等富含益生元的食物。
• 減少攝取加工食品和糖分：
含糖飲料, 包裝零食, 快餐, 速食餐以及加工肉類等加工食品, 可能會引發發炎和胰島素阻抗, 導致膽固醇水平惡化。
• 保持身體活躍：
堅持規律的體能活動有助於提高高密度脂蛋白 (即「好膽固醇」) 的水平, 同時降低三酸甘油酯的含量。
如果您厭倦了猜測, 想要了解真正影響您膽固醇水平的因素, 私訊我們 “準備好” 或點擊個人資料中的鏈接，請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Could Your Sugar Spikes Increase the Risk of Alzheimer’s Disease? 您的血糖飆升會增加 阿茲海默症的風險嗎？
What if your daily blood sugar spikes are quietly affecting your brain more than you realize? 
Your brain uses glucose, but it works best with steady levels, not constant highs and crashes. When blood sugar keeps spiking and dropping, it can stress the body and brain over time and may contribute to inflammation and insulin resistance in brain cells, which are being studied in relation to cognitive decline.
This is why Alzheimer’s is sometimes discussed as metabolically linked, often referred to as “Type 3 Diabetes” in research contexts.
Over time, this may show up as:
• brain fog 
• poor focus
• memory lapses
• mental fatigue
And the key point is, it’s not one spike, but the daily pattern that builds over time. The good news is you can support your brain by stabilizing blood sugar.
Watch the full video to learn moreIf you want a more personalized approach to your metabolic and brain health, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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如果你每天血糖的波動正在悄悄地影響你的大腦, 而你卻渾然不覺, 那該怎麼辦？
大腦需要葡萄糖, 但它在穩定的血糖水平下運作最佳, 而不是血糖持續升高和下降。當血糖不斷波動時, 長期下來會對身體和大腦帶來壓力, 並可能導致腦細胞發炎和胰島素阻抗, 而這些因素正與認知能力下降有關。
這就是為什麼阿茲海默症有時被認為與代謝有關, 在研究中常被稱為「第3型糖尿病」。
隨著時間的推移, 這可能會表現為：
• 腦霧
• 注意力不集中
• 記憶力衰退
• 精神疲勞
關鍵在於, 並非一次的血糖飆升, 而是日積月累的血糖波動模式。好消息是, 你可以透過穩定血糖來支持你的大腦。
觀看完整影片以了解更多信息如果你想要更個人化的血糖控制和大腦健康方案, 私訊我們 “準備好” 或點擊個人資料中的鏈接，請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Is Your Routine & Habits Aging You Faster Than You Think? 你的日常作息和習慣是否讓你比想像中老得更快
People often assume it comes down to luck or genetics. But the truth is, it’s more than that. People who look younger and have more energy than their chronological age their old age, it’s habit and hard work! The gap between these two lives is shaped by the small, everyday decisions that usually go unnoticed.
Take a moment to go through each slide, because within this carousel is a glimpse of who you’re becoming right now. Not years from now. Not someday. It’s already happening.
Your daily habits, your energy, your routines, and the choices you make when no one is paying attention are gradually shaping your body, your health, and your future.
So take a second to reflect… which direction are your choices leading you toward today?
If you want to understand how fast your body and each of the organ systems is aging, take the TruAge + TruHealth™ now. Fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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人們常常認為這取決於運氣或基因。但事實並非如此。這兩種生活之間的差距, 是由那些通常被忽視的日常小決定所塑造的。
請花點時間瀏覽每一頁, 因為你可以看到你正在成為什麼樣的人。不是幾年後, 也不是未來的某一天, 它已經開始了。
你的日常習慣, 你的精力, 你的作息, 以及你在無人注意時所做的選擇, 都在潛移默化地塑造你的身體, 你的健康和你的未來。
所以, 請花點時間思考…你今天的選擇正將你引向何方？
如果您想了解您的身體及各器官系統的老化速度, 請立即進行 TruAge + TruHealth™ 檢測。私訊我們 “年齡” 或點擊個人資料中的鏈接，請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Deep Sleep Is Where Your Body Actually Heals: How To Optimize It 如何優化深度睡眠: 身體真正自我修復的時刻
Deep sleep is not optional. It’s where your body actually recovers. This is when your body restores tissues, regulates hormones, supports blood sugar, and lowers inflammation.
So how do you improve it?
It comes down to your environment, your daily habits, and how you wind down at night
1. Environment optimization:
• Keep your room cool (60–67°F / 15–19°C)
• Keep it dark using blackout curtains or an eye mask
• Reduce noise with earplugs or white/pink noise
• Support cooling with a warm bath or shower before bed
• Add a weighted blanket if it helps you relax
2. Lifestyle & Habits:
• Keep a consistent sleep schedule
• Avoid alcohol in the evening
• Avoid caffeine in the evening
• Finish eating 3–4 hours before bed
• Move your body regularly
• Avoid intense workouts close to bedtime
• Get daily sunlight exposure
3. Relaxation & Wind-Down:
• Practice deep breathing
• Meditate
• Read before bed
All of these work together.
Because improving deep sleep isn’t about one habit, it’s about giving your body consistent signals that it’s safe to rest and recover.
If your energy, blood sugar, or focus has been off, this is a good place to start. fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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深度睡眠絕非可有可無, 它正是身體真正進行修復的階段。在此期間, 身體會修復組織, 調節荷爾蒙, 維持血糖平衡並減輕發炎反應。
那麼, 該如何改善深度睡眠呢？
關鍵在於你的睡眠環境, 日常習慣, 以及每晚睡前的放鬆方式
1. 優化環境：
• 保持室內涼爽 (60–67°F / 15–19°C)
• 利用遮光窗簾或眼罩保持環境黑暗
• 使用耳塞或播放白/粉紅噪音來降低噪音幹擾
• 睡前洗個溫水澡或淋浴, 有助於身體降溫放鬆
• 如果有助於放鬆, 可以嘗試使用加重毛毯
2. 生活方式與習慣：
• 保持規律的睡眠作息
• 晚上避免飲酒
• 晚上避免攝取咖啡因
• 睡前 3–4 小時停止進食
• 堅持規律運動
• 睡前避免進行劇烈運動
• 確保每天接受日照
3. 放鬆與助眠：
• 練習深呼吸
• 進行冥想
• 睡前閱讀
所有這些因素都是相輔相成的。
因為改善深度睡眠並非僅僅依賴某一個單一習慣, 而是要持續不斷地向身體發出信號: 現在是安全且適宜休息與恢復的時候了。
如果你近期感到精力不足, 血糖波動異常或註意力難以集中, 那麼從改善深度睡眠入手, 將會是一個非常好的起點。私訊我們 “準備好” 或點擊個人資料中的鏈接，請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
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Stop Blaming Carb Alone! Your Glucose Spike Might Also Be From Your Sleep 別再只怪罪碳水了！ 你的血糖問題可能
Think carbs are the only reason your blood sugar spikes? Think again… 
This nightly habit could be quietly raising your blood sugar too.
Here’s what most people miss. When you don’t get quality sleep, your body becomes more insulin resistant. This means your cells don’t respond properly to insulin, so the next day, even if you eat the exact same meal, your blood sugar can spike higher and stay elevated longer.
Yes, even ONE NIGHT of POOR SLEEP can do this.
And it doesn’t stop there. Lack of sleep also increases cortisol, which pushes your blood sugar even higher. So if you’ve ever wondered, “Why is my glucose higher today when nothing changed?”, your sleep the night before might be the reason.
Blood sugar control is not just about food. It’s about your whole body. And sleep is one of the most powerful tools people overlook.
Watch the full video to learn moreIf you want to go deeper and understand your patterns, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
Don’t forget to SAVE this, SHARE it and FOLLOW for more!
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你以為碳水化合物是血糖飆升的唯一原因嗎? 請再想想……
這個夜間習慣也可能在悄悄地升高你的血糖。
大多數人都會忽略這一點。睡眠不足會導致身體產生胰島素抗性。這意味著你的細胞對胰島素的反應不佳, 所以第二天, 即使你吃的是同樣的食物, 血糖也會飆升得更高, 並且持續更長時間。
沒錯, 就算只是一晚睡眠不足也會造成這種情況。
而且這還不是全部。睡眠不足也會增加皮質醇水平, 進一步推高血糖。所以, 如果你曾經疑惑過“為什麼今天血糖高了, 明明什麼都沒變?”, 那麼前一晚的睡眠品質可能就是罪魁禍首。
血糖控制不僅僅是飲食, 它關乎你的整個身體。而睡眠是人們常常忽略的最有效的工具之一。
觀看完整影片了解更多信息如果你想深入了解你高血糖的根本原因, 私訊我們 “準備好” 或點擊個人資料中的鏈接，請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
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Protein-rich Chia Pudding with Berries 高蛋白奇亞籽漿果布丁
A protein-rich chia pudding with antioxidant-rich berries supports steady blood sugar and heart health and can be kidney-friendly in moderation. It promotes fullness and digestion, while berries provide polyphenols that support gut health and help reduce inflammation.
Note: kidney disease patients should adjust portions based on their stage and medical advice.
這款富含蛋白質且搭配了抗氧化莓果的奇亞籽布丁, 有助於維持血糖穩定及心臟健康; 若適量食用, 對腎臟也頗為友好。它不僅能增強飽足感並促進消化, 其中的漿果還能提供多酚類物質, 從而有益於腸道健康並有助於減輕發炎。
註：腎病患者應依自體疾病分期及醫囑, 視情況調整食用份量。
*Protein-rich Chia Pudding with Berries 高蛋白奇亞籽漿果布丁*
Ingredients (2 servings):
- 1 cup organic soy milk
- 3 tbs chia seeds
- 3 tbs hemp seeds
- 1 tsp monk fruit syrup
- 1/2 tsp Ceylon cinnamon
- 1/4 cup strawberries, sliced
- 1/4 cup blueberries
- 1/4 cup raspberries
- 2–3 fresh mint leaves (optional, for garnish)
Directions:
1. In a jar or bowl, whisk together organic soy milk, chia seeds, monk fruit syrup and Ceylon cinnamon until well combined.
2. Cover and refrigerate for at least 2–4 hours, or overnight, until the mixture thickens into a pudding-like consistency.
3. Stir the pudding well to evenly distribute the chia seeds, then divide into 2 serving bowls.
4. Top with strawberries, blueberries, and raspberries. Garnish with mint leaves if desired, and serve.
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材料 (2份):
- 1 杯 有機豆漿
- 3 湯匙 奇亞籽
- 3 湯匙 大麻籽
- 1 茶匙 羅漢果糖漿
- 1/2 茶匙 錫蘭肉桂粉
- 1/4 杯 草莓（切片）
- 1/4 杯 藍莓
- 1/4 杯 覆盆子
- 2–3 片 新鮮薄荷葉（可選，用於裝飾）
做法：
1. 取一個罐子或碗, 將有機豆漿, 奇亞籽, 羅漢果糖漿和錫蘭肉桂粉一同放入, 攪拌 (或用打蛋器攪打) 至混合均勻。
2. 蓋上蓋子, 放入冰箱冷藏至少2至4小時 (或冷藏過夜), 直到混合物凝固, 呈現布丁般的濃稠質感。
3. 將布丁充分攪拌, 使奇亞籽均勻分佈, 隨後將其分裝至兩個食用碗中。
4. 在表面鋪上草莓, 藍莓和覆盆子。如有需要, 可點綴幾片薄荷葉, 即可享用。
Supplements to Support Healthy Cholesterol 有助於維持健康膽固醇水平的膳食補充劑
Cholesterol levels are influenced by more than just what you eat. Factors like inflammation, blood sugar balance, gut health, and how your body processes fats all play a role. That’s why numbers don’t always improve just by eating “clean.”
Instead of focusing only on restriction, it’s important to also support your body. Certain nutrients that may help support healthy cholesterol levels include:
• Omega-3 fatty acids: help lower triglycerides and reduce inflammation
• Berberine: supports blood sugar control and may help lower LDL
• Red yeast rice: may help reduce cholesterol production in the liver
• Niacin: can increase HDL (good cholesterol) and lower LDL
• Plant sterols: help block cholesterol absorption in the gut
• CoQ10: supports heart health and energy production, especially with statin use
If this post made you realize there’s more to your cholesterol than food, I can help you connect the dots. Fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
Disclaimer: This is not medical advice. I’m sharing for educational purposes only. Always check with your healthcare provider before adding any supplements to your routine.
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膽固醇水平受到的影響遠不止於飲食內容。發炎, 血糖平衡, 腸道健康以及身體對脂肪的代謝方式等因素, 都有所影響。正因如此, 僅僅依靠「 健康飲食」並不總能讓各項指標得到改善。
與其僅專注於飲食限制, 更重要的是要積極地為身體提供支持。以下幾種營養素有助於維持健康的膽固醇水平：
• Omega-3 脂肪酸：有助於降低三酸甘油酯並減輕炎症
• 小蘗鹼 (Berberine）：有助於調節血糖, 並可能有助於降低低密度脂蛋白 (LDL)
• 紅麴：可能有助於抑制肝臟合成膽固醇
• 菸鹼酸 (Niacin): 能夠提高高密度脂蛋白 (HDL, 即「好膽固醇」) 水平, 並降低低密度脂蛋白 (LDL)
• 植物固醇：有助於阻礙腸道對膽固醇的吸收
• 輔酶 Q10 (CoQ10): 有助於維護心臟健康及能量代謝, 特別適用於正在服用他汀類藥物的人
如果這篇文章讓你意識到膽固醇不只與食物有關, 我可以幫你理清其中的關聯。私訊我們 “準備好” 或點擊個人資料中的鏈接，請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
免責聲明：本文並非醫療建議, 僅供教育參考。在日常生活中添加任何補充劑之前, 請務必諮詢您的醫生及營養師團隊。
Eating a Balanced Meal?! 😂
Happy Funny Friday 搞笑星期五!!! 
Did you think eating while doing a tree pose makes your meal more balanced? Good try… but your food still has to do the work 
With the weekend coming up: plans, parties, eating out, it’s easy to just grab whatever’s there and call it a day. But this is actually when your choices matter most.
A truly balanced meal isn’t about the post, it’s about your plate:
• whole grains or starchy veggies
• lean protein
• lots of colorful veggies (>3 if possible)
It might not always be easy when you’re busy or out at events… but pause for a second and build your plate with intention.
Enjoy your weekend, but don’t forget, balance isn’t what you do with your body, it’s what you put on your plate.—
你以為, 一邊做「樹式」瑜珈動作一邊吃飯, 就能讓這頓飯變得更平衡？想法雖好……但消化食物的重任終究還得靠你的腸胃來承擔呀！
隨著週末臨近, 各種計劃, 派對, 外出聚餐接踵而至, 人們往往很容易隨手抓點現成的食物填飽肚子, 便草草了事。但實際上, 正是在這種時刻, 你的飲食選擇才顯得特別重要。
真正均衡的一餐, 關鍵不在於你擺出的「姿勢」（Pose），而是你餐盤裡的「內容」：
• 全穀物或碳水類蔬菜
• 優質瘦蛋白
• 不同顏色的蔬菜 (盡可能 >3 種)
當你忙得不可開交, 或身處各類社交活動中時, 要做到這一點或許並不總是那麼容易……但請試著停頓片刻, 有意識地去搭配你的餐盤。
盡情享受你的週末吧！但也別忘了: 真正的“平衡”，不在於你用身體擺出何種姿勢，而在於你往餐盤裡裝進了什麼食物。Shrimp & Vegetable Sheet Pan 鮮蝦蔬菜烤盤料理
A diabetes- and gut-friendly meal with fiber-rich vegetables that help stabilize blood sugar, lean shrimp protein that reduces spikes, and garlic plus diverse veggies that support a healthier gut microbiome and digestion. 這是一道既適合糖尿病患者又對腸道友善的餐點：富含膳食纖維的蔬菜有助於穩定血糖；低脂的蝦肉蛋白能有效抑制血糖飆升；而大蒜搭配多種蔬菜，則有助於維護健康的腸道菌群並促進消化。
*Shrimp & Vegetable Sheet pan 鮮蝦蔬菜烤盤料理*
Ingredients (4 servings)
16 oz wild-caught shrimp, peeled & deveined
1 ½ cups broccoli florets
1 ½ cups zucchini, sliced
1 ½ cups yellow squash, sliced
1 cup bell peppers, sliced
½ cup red onion, sliced
2 tbs sesame oil
8 garlic cloves, chopped
3 tbs lemon juice
1 tbs Japanese BBQ sauce
Salt and black pepper, to taste
Can be served with: 2 cups cooked quinoa (½ cup per serving)
Directions:
1. Preheat oven to 400°F (200°C).
2. Toss shrimp with part of the garlic, lemon juice, sesame oil, Japanese BBQ sauce, salt, and black pepper.
3. Toss broccoli, zucchini, yellow squash, bell peppers, and red onion with the remaining garlic, sesame oil, salt, and black pepper.
4. Spread shrimp and vegetables evenly on a sheet pan.
5. Bake for 12–15 minutes, or until shrimp is fully cooked and vegetables are tender.
Optional: broil for 1–2 minutes for a lightly crisped finish.
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食材 (4人份):
16 盎司野生蝦仁 (已去殼去蝦線)
1 ½ 杯西蘭花
1 ½ 杯意大利瓜 (切片)
1 ½ 杯黃色意大利瓜 (切片)
1 杯甜椒 (切片)
½ 杯紅洋蔥 (切片)
2 湯匙芝麻油
8 瓣大蒜 (切碎)
3 湯匙檸檬汁
1 湯匙日式燒烤醬
鹽與黑胡椒 (依口味適量添加)
建議搭配食用：2 杯煮熟的藜麥 (每份 ½ 杯)
做法:
1. 將烤箱預熱至 400°F (200°C)。
2. 蝦子與部分蒜末, 檸檬汁, 麻油, 日式燒烤醬, 鹽和黑胡椒混合拌勻。
3. 將西蘭花, 意大利瓜, 黃色意大利瓜, 彩椒和紅洋蔥與剩餘的蒜末, 麻油, 鹽和黑胡椒混合拌勻。
4. 將蝦子和蔬菜均勻鋪在烤盤上。
5. 烘烤 12 至 15 分鐘, 或直到蝦子完全烤熟且蔬菜變軟。
可選：最後用上火 (Broil) 烤 1 至 2 分鐘, 以獲得微脆的口感。
Low Motivation and Unstable Mood? Your Dopamine and Serotonin Matters 缺乏動力？情緒不穩定？ 多巴胺和血清素水平很
You know you have things to do, but you can’t get yourself to start. So you end up scrolling instead, trying to help yourself feel better, but you still feel off.
That’s because this isn’t just about discipline, your brain may not be getting the right signals to function well.
Dopamine: is a neurotransmitter that drives motivation and goal-directed behavior. When it’s dysregulated, it becomes harder to start or follow through on tasks.
Serotonin: is a neurotransmitter that regulates mood and emotional stability. When it’s low or imbalanced, it can lead to irritability, low mood, or restlessness.
Start with simple actions that help regulate these systems
1. Natural Dopamine (motivation + focus):
• Make your bed
• Write one goal for today
• Go for a short walk
• Clean one small space
• Finish one small task
• Step outside for fresh air
• Cross something off your to-do list
2. Natural Serotonin (calm + mood):
• Sit in the sun
• Take a walk outside
• Watch the sunrise
• Spend time in a park
• Look up at the sky
• Sit near water
• Listen to birds
• Watch the clouds
• Take deep breaths outside
These aren’t random habits, they’re signals that help your brain reset.
I’ll be sharing more about other neurotransmitters soon, so stay tuned.
Don’t forget to SAVE this, SHARE it and FOLLOW for more!
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你知道自己有很多事要做，但卻怎麼也提不起勁兒。於是你開始刷手機，試著讓自己感覺好一些，但結果卻依然心神不寧。這不僅僅是自律的問題，你的大腦可能沒有接收到正確的訊號來正常運作。
多巴胺：是一種驅動動機和目標導向行為的神經傳導物質。當多巴胺失調時，你會更難開始或完成任務。
血清素：是一種調節情緒和情緒穩定的神經傳導物質。當血清素水平過低或失衡時，會導致易怒、情緒低落或焦躁不安。
從一些簡單的行動開始，幫助調節這些系統
1. 天然多巴胺（動力 + 專注力）：
• 整理床鋪
• 寫下今天的一個目標
• 出去散步
• 清理一小塊區域
• 完成一項小任務
• 到戶外呼吸新鮮空氣
• 完成待辦事項清單上的一項
2. 天然血清素（平靜 + 情緒）：
• 曬曬太陽
• 到戶外散步
• 看日出
• 在公園裡消磨時光
• 仰望天空
• 坐在水邊
• 聆聽鳥鳴
• 觀察雲朵
• 在戶外深呼吸
這些並非隨意的習慣，而是幫助大腦重置的訊號。
我很快就會分享更多關於其他神經傳導物質的內容，敬請期待。
別忘了保存、分享並關注，以獲得更多精彩內容！