I Had No Gut Symptoms But I Still Have Dysbiosis, How Can That Be? 我沒有腸胃症狀, 但仍然有腸道菌叢失調怎麼可能？
I truly thought my gut was healthy because I had no symptoms, so I assumed everything was fine. But when I finally did a gut microbiome test, I found out I had dysbiosis, an imbalance in gut bacteria.
I was honestly surprised because I felt like I was doing everything “right.” I eat very healthy, mostly plant-based, with minimal sugar, refined carbs, and processed foods, and I’m also gluten-free and dairy-free.
That’s when it really clicked… gut health isn’t just about what you eat.
I later realized that one of the biggest contributors in my case was stress, something we all deal with in today’s world.
And it’s not just stress. There are many other factors that can disrupt the gut, such as:
• low fiber intake
• high sugar or refined carbs
• alcohol and smoking
• poor sleep
• environmental toxins
Which means that even when you think you’re “healthy,” your gut may already be out of balance. And when gut health is compromised, it’s linked to many chronic conditions if left unaddressed.
Watch the video to learn moreIf you’re ready to start addressing the root causes to improve your health, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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我一直以為我的腸道很健康，因為我沒有任何症狀，所以我覺得一切都很好。但當我最終做了腸道菌叢檢測後，卻發現自己患有腸道菌叢失調，也就是腸道細菌失衡。
說實話，我當時很驚訝，因為我覺得自己做的一切都「正確」。我的飲食非常健康，以植物性食物為主，盡量少吃糖、精製碳水化合物和加工食品，而且我還不吃麩質和乳製品。
那一刻我才真正明白……腸道健康不僅僅取決於你吃什麼。
後來我意識到，我腸道菌叢失調的主要原因之一是壓力，而壓力是當今社會每個人都面臨的問題。
但不僅僅是壓力。還有很多其他因素會擾亂腸道健康，例如：
• 膳食纖維攝取量低
• 高糖或精緻碳水化合物
• 飲酒和吸煙
• 睡眠不足
• 環境毒素
這意味著，即使你認為自己“健康”，你的腸道菌群也可能已經失衡了。腸道健康一旦受損，若不及時治療，就會引發多種慢性疾病。
觀看影片了解更多。如果您準備好從根本解決問題，改善您的健康狀況，不必獨自摸索。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-
Not all types of fiber work the same way 並非所有類型的纖維都有同樣作用。
Most people don’t get enough fiber, and even when they do, it’s often not the right mix, leading to blood sugar spikes, bloating, and inflammation, because true health support comes from different types of fiber working together, not just the total amount.
Because not all fiber works the same way, each type plays a different role inside your body:
Viscous Fiber: supports blood sugar and LDLex: oats, psyllium, chia seeds, okra, berries, apple
Fermentable Fiber: feeds gut bacteria in the early part of the colonex: barley, edamame, asparagus, citrus, miso, natto
Resistant Starch: feeds gut bacteria in the far end of the colon and reduce inflammation.ex: cooled rice, cooled potatoes, raw oats (overnight), chia seeds
Insoluble Fiber: increase bulk, speed up transit of food in intestinesex: brown rice, spinach, grapes, almond
If you’re confused about which fibers are good for your body, you don’t have to figure it out alone. Fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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大多數人攝取的膳食纖維不足, 即使攝取了足夠的膳食纖維, 也往往是不同種類膳食纖維的合理搭配, 這會導致血糖飆升, 腹脹和發炎。因為真正的健康益處來自於不同種類膳食纖維的協同作用, 而不僅僅是膳食纖維的總量。
由於並非所有膳食纖維的作用方式都相同, 每種膳食纖維在體內都扮演不同的角色：
黏性纖維: 有助於維持血糖和降低壞膽固醇(LDL) 水平例如：燕麥, 車前子, 奇亞籽, 秋葵, 莓果, 蘋果
可發酵纖維：為結腸前段的腸道菌叢提供營養例如：大麥, 毛豆, 蘆筍, 柑橘類水果, 味噌, 納豆
抗性澱粉：為結腸末端的腸道菌叢提供營養並減少發炎。例如：涼拌米飯, 涼拌馬鈴薯, 隔夜燕麥片, 奇亞籽
不溶性纖維：增加食物體積, 加速腸道蠕動例如：糙米, 菠菜, 葡萄, 杏仁
如果您不確定哪些纖維對您的身體有益, 您不必獨自摸索。不必獨自摸索。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-
別忘了保存、分享並追蹤我們，以獲得更多精彩內容！ 
Rainbow Tofu Stir Fried Noodles 五彩雜菜豆腐炒麵
This colorful tofu and veggie stir-fry is heart-friendly and it also supports healthy blood sugar, aids digestion with fiber-rich cabbage, and provides plant compounds that may help lower cholesterol naturally. Quick, flavorful, and guilt-free! 這道色彩繽紛的豆腐蔬菜快炒不僅有益心臟健康, 還能幫助維持血糖穩定; 富含膳食纖維的捲心菜有助於消化, 其中的植物化合物更可能有助於自然降低膽固醇。製作快速, 風味絕佳, 享用起來毫無負擔! 
*Rainbow Tofu Stir Fried Noodles 五彩雜菜豆腐炒麵*
Ingredients (4 servings):
- 2 tbs sesame oil, divided
- 4 cups organic tofu (extra firm), cut into cubes
- 1 tbs ginger, minced
- 2–3 large garlic cloves, minced
- 2 cups cabbage, finely shredded
- 2 red bell peppers, julienned
- 2 cups carrots, cut into matchsticks
- 4 scallions, sliced (reserve one scallion for garnish)
- 2–4 tbs low sodium tamari sauce
- 1–2 tbs lemon juice
- 2 tbs water
- salt + pepper, to taste
- sesame seeds, to garnish
- scallions, thinly sliced
- soba or konjac noodles (low carb option)
- pinch of red pepper flakes, optional
Directions:
1. Cut the tofu into cubes and press between paper towels or dish cloth. Heat 1 tbs of oil in a pan, add tofu and cook for 5 – 8 minutes on each side, until lightly golden in color. Season with salt and garlic. Transfer tofu to a small plate.
2. Heat 14 inch wok or large skillet over medium- high heat, add 1 remaining tablespoon of sesame oil, add garlic, ginger and cook for 1 minute. Add cabbage, red bell pepper, carrots, scallions, tamari sauce, lemon juice and water, stir fry for 5 – 7 minutes, or until cabbage wilts and veggies soften.
3. Add the tofu to the stir fry 2 minutes before done to warm through. Taste for seasoning, adding salt and pepper to taste.
4. Serve with cooked noodles of choice and garnish with sesame seeds and scallions.
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食材 (4人份):
- 2湯匙芝麻油 (分次使用)
- 4杯有機豆腐 (特硬型), 切成方塊
- 1大匙薑末
- 2–3瓣大蒜, 切末
- 2杯高麗菜, 切細絲
- 2個紅甜椒, 切絲
- 2杯胡蘿蔔, 切成火柴棒粗細的條狀
- 4根青蔥, 切段 (留一根用於最後點綴)
- 2–4湯匙低鈉日式醬油 (Tamari)
- 1–2大匙檸檬汁
- 2大匙水
- 鹽與黑胡椒, 適量調味
- 芝麻, 用於點綴
- 青蔥, 切成細絲
- 蕎麥麵或蒟蒻麵 (低碳水選項)
- 一小撮紅辣椒碎 (可選)
做法:
1. 將豆腐切成小方塊, 並用廚房紙巾或抹布將其按壓吸水。在平底鍋中加熱1大匙食用油, 放入豆腐, 每面煎5至8分鐘, 直至呈淺金黃色。隨後用鹽和大蒜調味。將豆腐盛入小盤中。
2. 用中高火預熱14吋的炒鍋或大平底鍋, 倒入剩餘的1湯匙芝麻油, 加入蒜末和薑末, 煸炒1分鐘。接著加入高麗菜絲, 紅甜椒絲, 紅蘿蔔絲, 蔥段, 日式醬油, 檸檬汁和水, 翻炒5–7分鐘, 直到高麗菜變軟, 其他蔬菜也煮熟變軟。
3. 在菜餚即將炒好前2分鐘, 將煎好的豆腐回鍋加入, 翻炒片刻使其徹底加熱。嚐一下味道, 依照個人喜好加入適量的鹽和黑胡椒粉進行調味。
4. 將炒好的菜餚搭配煮熟的麵條 (麵條種類可自選) 一同享用, 最後撒上芝麻和蔥花作為裝飾。
5 Herbs and Supplements That Supports Blood Sugar Balance 5 種有助於平衡血糖 的草藥與補充劑
One of the most common questions I hear from people living with diabetes is: “Is there anything that can replace Metformin?”
I understand the frustration behind this question. When blood sugar feels unpredictable and the daily effort of managing it becomes exhausting, it’s natural to look for something that feels like it could ease the burden.
But here’s the truth: there is no magic supplements or medications that can control blood sugar on their own.
That said, some minerals and herbs have research suggesting that they may support healthier blood sugar levels when used alongside proper lifestyle modifications (and medications if needed), including:
Berberine (from the bayberry plant) Chromium picolinate (found in broccoli or supplement form) Ceylon cinnamon or pumpkin pie spice (used traditionally for blood sugar support) Fenugreek (an herb that may help with blood sugar balance) Magnesium glycinate (helps improve insulin sensitivity and aid glucose metabolism)But this is where most people get stuck and where real change actually happens. 
Supplements are just the CHERRY ON TOP. Without the basics in place, no supplement will make a meaningful difference on its own, such as:
Choosing high-fiber, less processed carbs Controlling portions Eating in order (fiber → protein → carbs) Pairing carbs with protein and healthy fats Moving after meals (10–15 min walk helps)These aren’t quick fixes, but they’re what help you regain control step by step.
Always talk to your healthcare provider before adding any herbs or supplements, especially if you’re on medication, to ensure safety and proper care.If balancing blood sugar feels like a constant struggle, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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我常聽到糖尿病患者問: “有沒有什麼可以取代二甲雙胍的？”
我理解他們提出這個問題時的沮喪心情。當血糖波動不定, 每天費盡心思控制血糖讓人精疲力竭時, 自然會想要尋找一些能減輕負擔的方法。
但事實是: 沒有任何神奇的補充劑或藥物可以單獨控制血糖。
不過, 一些礦物質和草藥的研究表明, 如果配合適當的生活方式調整 (必要時配合藥物治療), 它們可能有助於維持更健康的血糖水平, 包括：
小蘗鹼 (來自楊梅植物) 吡啶甲酸鉻 (存在於西蘭花或以補充劑形式存在) 錫蘭肉桂或南瓜派香料 (傳統上用於輔助血糖控制) 胡蘆巴 (一種可能有助於平衡血糖的草藥) 甘氨酸鎂 (提高胰島素敏感性和促進葡萄糖代謝)但大多數人往往止步於此, 而真正的改變也正是在此發生。
補充劑只是錦上添花。如果沒有做好基礎工作, 任何補充劑都無法單獨發揮顯著作用, 例如：
選擇高纖維, 少加工的碳水 控制份量 依序進食 (纖維 → 蛋白質 → 碳水化合物) 將碳水與蛋白質和健康脂肪搭配食用 餐後活動 (步行 10-15 分鐘有幫助)這些並非速效方法, 但它們能幫助你逐步恢復健康。
️在服用任何草藥或補充劑之前, 請務必諮詢你的醫生和營養師, 尤其是在服用藥物的情況下, 以確保安全和獲得適當的護理。如果平衡血糖感覺一直很困難, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Client Review
Brenda’s wins deserve to be celebrated 
In just 6 months, she didn’t just improve her diet, she completely transformed her relationship with food. She gradually weaned off processed foods, reduced cravings, and learned to genuinely enjoy healthier meals that taste just as good (if not better). Also, she learned to be ok with NOT finishing foods that she tried but didn’t love, decreased fruit intake at each sitting (yes, fruit is healthy, but too much is not good). She is also a lot more intentional about veggies. She tries to fill half of her plate with veggies each meal.
In just 6 months, she didn’t just improve her diet, she completely transformed her relationship with food. She gradually weaned off processed foods, reduced cravings, and learned to genuinely enjoy healthier meals that taste just as good (if not better). Also, she learned to be ok with NOT finishing foods that she tried but didn’t love, decreased fruit intake at each sitting (yes, fruit is healthy, but too much is not good). She is also a lot more intentional about veggies. She tries to fill half of her plate with veggies each meal.Despite traveling often, she stayed consistent and made better choices on the go. She also went from feeling overwhelmed in the kitchen to confidently preparing simple, quick, and nourishing meals. Instead of forcing calorie tracking, we used intuitive eating and photo logging, helping her build awareness without triggering past binge eating habits. We also honored her culture by incorporating Asian meals and understanding how her upbringing shaped her relationship with food.
Today, Brenda is more mindful, consistent, and confident in her food choices. Her meals and habits look completely different. This is what sustainable, personalized change looks like
If you want a way of eating that actually fits your life, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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布倫達的成就值得慶祝 短短六個月, 她不僅改善了飲食, 更徹底改變了與食物的關係。她逐漸戒掉了加工食品, 減少了對食物的饞嘴, 並學會了真正享受那些同樣美味 (甚至更勝一籌) 的健康餐點。此外, 她學會了坦然接受自己嘗試過但不喜歡的食物，減少了每餐的水果攝取量（沒錯，水果健康，但過量食用並不好）。她也更重視蔬菜的攝入，力求每餐都讓餐盤的一半裝滿蔬菜。
短短六個月, 她不僅改善了飲食, 更徹底改變了與食物的關係。她逐漸戒掉了加工食品, 減少了對食物的饞嘴, 並學會了真正享受那些同樣美味 (甚至更勝一籌) 的健康餐點。此外, 她學會了坦然接受自己嘗試過但不喜歡的食物，減少了每餐的水果攝取量（沒錯，水果健康，但過量食用並不好）。她也更重視蔬菜的攝入，力求每餐都讓餐盤的一半裝滿蔬菜。儘管經常出差旅行, 她依然堅持健康飲食, 並在旅途中做出更健康的選擇。她也從對烹飪感到不知所措, 轉變為能夠自信地準備簡單, 快速又營養的餐點。我們沒有強迫她記錄卡路里, 而是採取直覺飲食和照片記錄的方式, 幫助她建立健康意識, 同時避免觸發過去的暴食習慣。我們也尊重她的文化, 融入了亞洲菜餚, 並了解她的成長經歷如何塑造了她與食物的關係。
如今, Brenda在飲食選擇上更用心, 更有規律, 更有自信。她的膳食和習慣煥然一新。這就是可持續的, 個人化的改變。
如果你也想找到一種真正適合自己生活方式的飲食方式, 請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
The Truth About Medicine 2.0… And Why Medicine 3.0 Is the Future 關於「醫學 2.0」的真相… 以及為何「醫學 3.0
HEALTHCARE is SICKCARE in this country
Most people don’t realize this, but the system is designed to step in after something goes wrong, when your blood sugar is high, your cholesterol is elevated, or you’ve already been diagnosed. That’s what Dr. Peter Attia calls Medicine 2.0, a reactive approach that waits for symptoms before taking action.
But here’s what people should know:
Chronic conditions like diabetes, heart disease, and even cognitive decline don’t happen overnight. They develop quietly over **years or even decades**through things like insulin resistance, inflammation, poor gut health, stress, and lifestyle habits. By the time labs are “out of range,” your body has already been struggling for a long time.
That’s why a prevention-first approach (Medicine 3.0) matters. This means looking at early markers, not just diagnoses, using tools like glucose monitoring, advanced labs, gut health testing, and personalized nutrition and lifestyle strategies to catch issues before they become disease.
You don’t have to wait until something is wrong to start taking care of your health.
The real goal isn’t just to manage disease… it’s to prevent and even reverse it.
Watch the video to learn moreIf you’re ready to take control of your health, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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在這個國家, 所謂的「醫療保健」（Healthcare）其實不過是「疾病照護」（Sickcare）罷了 ️
️大多數人並未意識到這一點, 但現行的醫療體係其設計初衷, 其實是等到問題發生之後才介入, 比如當你的血糖飆升, 膽固醇升高, 或者你已被確診患病之時。這正是彼得·阿提亞（Peter Attia） 醫生所定義的「醫學2.0」模式, 一種被動的因應方式, 即坐等症狀出現後才採取行動。
但有一點是大家必須要了解的：
像糖尿病, 心臟病, 甚至認知能力衰退這類慢性疾病, 絕非在一夜之間形成的。它們往往在**數年甚至數十年**的時間裡悄悄滋生, 其成因包括胰島素抗性, 發炎, 腸道健康狀況不佳, 精神壓力以及不良的生活習慣等。等到化驗指標顯示「超出正常範圍」時，你的身體其實早已在苦苦掙扎了很長一段時間。
正因如此, 一種「預防為先」的醫療理念 (即「醫學3.0」)才顯得至關重要。這意味著我們要關注的是疾病的早期預警指標, 而不僅僅是最終的診斷結果; 我們要藉助血糖監測, 高階實驗室檢測, 腸道健康檢測, 以及個人化的營養與生活方式策略等工具, 在健康隱患演變為正式疾病之前, 就將其及時捕捉並加以幹預。
你完全不必等到身體出了狀況, 才開始著手照顧自己的健康。
醫療的真正目標絕不僅僅是「管理」疾病……而是要預防疾病的發生, 甚至實現疾病的逆轉。
觀看影片了解更多信息如果您準備好掌控自己的健康，請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Don’t Let CONVENIENCE Dictate Your HEALTH 別讓便利主宰你的健康
You may not notice it right away, but convenience can slowly shape your daily habits. Regular intake of ultra-processed foods, refined sugars, synthetic additives, fast food, excess caffeine, and inflammatory oils can affect gut health, increase inflammation, disrupt hormones, and lower your energy over time . These choices add up and can impact both how you feel now and your long-term health and longevity.
Making changes is easier when you have the right guidance and a clear plan that fits your lifestyle. Instead of guessing what to eat or trying random advice, having someone walk you through simple, sustainable steps can help you improve your gut health, energy, and long-term longevity.
If you want support in building habits that support your health now and in the future, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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你可能不會立刻察覺, 但「便利」往往會在不知不覺中重塑你的日常習慣。長期攝取超加工食品, 精製糖, 合成添加劑, 快餐, 過量的咖啡因以及促發炎油脂, 久而久之會損害腸道健康, 加劇體內發炎, 擾亂荷爾蒙平衡, 並導致精力下降。這些日常選擇的累積效應, 不僅會影響你當下的身心感受, 更會對你的長期健康與壽命產生深遠影響。
若能獲得恰當的指導, 並制定一份契合你生活方式的清晰計劃, 做出改變便會變得輕鬆許多。與其漫無目的地猜測該吃什麼, 或是盲目嘗試各種零散的建議, 不如讓專業人士引導你循序漸進地落實簡單且可持續的改善措施, 這正是提升腸道健康, 充沛精力以及助力長壽的有效途徑。
如果你希望獲得支持, 從而建立起那些既能呵護當下健康, 又能造福未來的良好生活習慣, 請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Thai Shrimp Tom Yum Soup 泰式冬蔭功蝦湯
This recipe is low in carbs and rich in fiber, helping keep to blood sugar steady for those with Type 2 Diabetes. It also provides moderate protein and is naturally low in sodium, which may help reduce strain on the kidneys for individuals with early-stage Chronic Kidney Disease.
CKD Note: If you have Chronic Kidney Disease, your nutrition needs may vary. Check with your healthcare provider or dietitian before trying this recipe.
這道食譜低碳水化合物, 高纖維, 有助於二型糖尿病患者穩定血糖。它還提供適量的蛋白質, 並且天然低鈉, 這可能有助於減輕早期慢性腎臟病患者的腎臟負擔。
慢性腎臟病患者須知: 如果您患有慢性腎病, 您的營養需求可能會有所不同。在嘗試此食譜之前, 請諮詢您的醫療保健提供者或營養師。
*Thai Shrimp Tom Yum Soup 泰式冬蔭功蝦湯*
Ingredients (3 servings):
- 12 oz wild-caught shrimp, peeled and deveined
- 1 cup mushrooms, sliced
- 1 cup Roma tomatoes, chopped
- ½ cup onion, sliced
- 1 cup bok choy
- 1 cup bell peppers, sliced
- 3 cups water
- 3 tbs fresh lime juice
- ½ cup light coconut milk
- 1 Tom Yum Dried Herb Packet
Can be served with:
- 1½ cups cooked cauliflower rice (½ cup per serving)
Directions:
1. Bring water to a boil in a pot. Place the Tom Yum herb packet inside a small mesh or milk bag to keep the herbs contained, then add it to the pot along with the sliced onion. Let it simmer for a few minutes to release the flavors.
2. Add mushrooms, tomatoes, bok choy, and bell peppers. Cook until the vegetables are tender but still slightly crisp.
3. Pour in the coconut milk and stir gently. Add the shrimp and cook until they turn pink and are fully cooked.
4. Stir in lime juice. Taste and adjust the flavors if needed. Remove the herb bag before serving. Serve the soup warm over cooked cauliflower rice.
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食材 (3人份):
- 12盎司野生蝦仁, 去殼去蝦線
- 1杯蘑菇, 切片
- 1杯羅馬番茄, 切碎
- ½杯洋蔥, 切片
- 1杯小白菜
- 1杯甜椒, 切片
- 3杯水
- 3大匙新鮮青檸汁
- ½杯淡椰奶
- 1包冬陰香料包
可搭配：
- 1½杯煮熟的花椰菜米 (每份½杯)
作法:
1. 在鍋中將水燒開。將冬蔭功香料包放入小網袋中 (以防香料散落), 隨後將其與切好的洋蔥一同放入鍋內。小火慢煮幾分鐘, 以充分釋放香料的風味。
2. 加入蘑菇, 番茄, 小白菜和彩椒。繼續烹調, 直到蔬菜變軟但仍保留少許脆嫩的口感。
3. 倒入椰奶, 並輕輕攪拌。隨後加入鮮蝦, 煮至蝦身變紅且完全熟透。
4. 拌入青檸汁。試味, 如有需要可酌情調整口味。盛湯享用前, 請將香料包取出。將熱湯淋在煮好的花椰菜米上, 即可享用。
Why CGM is a Game-Changer for Managing Blood Sugar 為什麼 CGM 能徹底改變血糖管理？
Are you AVOIDING checking your blood sugar because you’re afraid of pricking your finger, or do you think your levels are “FINE” just because you don’t actually see how high they get? Most people avoid checking because it feels painful or inconvenient, so they guess, but that guess can cost you your eyesight, your kidneys, or even your limbs.
That’s why a CGM (Continuous Glucose Monitor) is a game changer. You simply wear a small sensor on your arm and get instant, 24/7 feedback, so you can actually see patterns instead of guessing.
Watch this video to learn how it worksIf you want to learn how to effectively manage your blood sugar using a CGM, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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你是不是因為害怕紮手指而不敢測血糖？還是你只是因為看不到血糖到底有多高, 就覺得血糖「正常」？大多數人避免測血糖是因為覺得痛或不方便, 所以只能靠猜。但這種猜測可能會損害你的視力, 腎臟, 甚至失去肢體。
這就是為什麼持續血糖監測儀 (CGM) 能帶來改變。你只需在手臂上戴著一個小型感測器, 就能獲得全天候的即時回饋, 讓你真正了解血糖變化規律, 而不是靠猜測。
觀看此影片了解其工作原理如果你想學習如何使用 CGM 有效管理血糖, 請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
7 Ways to Manage Stress with Vagus Nerve Activation Tips 7 種利用活化迷走神經來緩解壓力的方法
Your body doesn’t function well under constant stress.
When you’re stuck in fight-or-flight mode, it prioritizes survival, not digestion, recovery, or steady energy.
The vagus nerve plays a key role here. It helps shift your body into “rest and repair.” But with ongoing stress, its activity drops, making it harder to come out of that high-alert state.
That’s why you often see:
*poor digestion
*low energy
*slow recovery
It’s a nervous system pattern.
You don’t need anything extreme to shift it.
These simple ways to stimulate the vagus nerve will help your body shift out of stress:
1. Sing or hum a soothing tune.
2. Take a cold shower or immerse your face in cold water.
3. Breathe deeply into your diaphragm.
4. Gently massage the sides of the neck in a downward motion.
5. Watch a funny video or engage in laughter exercises.
6. Gargle with warm saltwater.
7. Cross arms, hands on shoulders, tap alternately with gentle, rhythmic movements.
Start with one and stay consistent. Small inputs can make a real difference.
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在持續的壓力之下, 你的身體機能無法正常運作。
當你陷入「戰或逃」(fight-or-flight) 的壓力模式時, 身體會優先保障生存, 而將消化, 修復或維持穩定的能量供應置於次要地位。
迷走神經在過程中發揮關鍵作用。它能幫助身體切換至「休息與修復」模式。然而, 若長期處於壓力之下, 迷走神經的活躍度會下降, 導致身體難以脫離那種高度戒備的狀態。
正因如此, 你常會遭遇以下困擾：
* 消化不良
* 精力匱乏
* 身體恢復緩慢
這其實是一種神經系統的運作模式。
想要扭轉這種模式, 並不需要採取任何極端的手段。
這些刺激迷走神經的簡單方法, 將有助於您的身體擺脫壓力狀態：
1. 唱歌或哼唱舒緩的曲調。
2. 洗個冷水澡, 或將臉部浸入冷水中。
3. 進行深度的橫膈膜呼吸。
4. 以向下拂動的動作, 輕柔地按摩頸部兩側。
5. 觀看有趣的視頻, 或進行大笑練習。
6. 用溫鹽水漱口。
7. 雙臂交叉, 雙手置於雙肩, 以輕柔且富有節奏的動作交替輕拍。
不妨先從其中一種方法入手, 堅持不懈地練習。就算只是微小的努力, 也能帶來實實在在的改變。
POV: You heard fibermaxxing is good… so you went from 0 to 40g overnight 😅😅
POV: You heard fibermaxxing is good… so you went from 0 to 40g overnight 
Suddenly you’re bloated, gassy, and constipated. Your stomach is making sound effects in public. Your gut is like, “we were NOT trained for this 
.”
Suddenly you’re bloated, gassy, and constipated. Your stomach is making sound effects in public. Your gut is like, “we were NOT trained for this .”Fiber is great, but going all-in on fibermaxxing too fast can backfire. Your gut needs stability, not extremes. When you overload it, you end up with more gas, bloating, and discomfort. And if you’re not drinking enough water, it gets worse
More fiber doesn’t mean better or faster results. Stabilizing your gut is about balance, gradual changes, and consistency.
If you want to heal and optimize your gut the RIGHT way, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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視角: 你聽說增加膳食纖維攝取量很好…於是你一夜之間從0克飆升到40克 結果, 你突然感到腹脹, 脹氣, 便秘。你的肚子在公共場合發出各種「咕嚕咕嚕」的聲音。你的腸胃彷彿在說: “我們可沒受過這種訓練。”
結果, 你突然感到腹脹, 脹氣, 便秘。你的肚子在公共場合發出各種「咕嚕咕嚕」的聲音。你的腸胃彷彿在說: “我們可沒受過這種訓練。”膳食纖維固然好, 但一下子大幅增加攝取量可能會適得其反。你的腸胃需要的是穩定, 而不是極端狀況。當你攝取過多膳食纖維時, 最終只會導致更多的脹氣, 腹脹和不適。如果你喝水不足, 情況會更糟
攝取更多膳食纖維並不意味著效果更好或更快。穩定腸胃的關鍵在於平衡, 循序漸進和持之以恆。
如果你想以正確的方式修復和優化你的腸胃, 請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Black Beans and Corn Pitas 黑豆玉米皮塔餅
This quick and easy no-cook recipe supports gut health by feeding beneficial bacteria, helps stabilize blood sugar through its fiber-protein balance, and promotes steady energy without spikes. It also helps reduce inflammation and oxidative stress, while healthy fats and fiber work together to keep you full and support metabolic health. 這款快而簡單又不用煮的食譜透過滋養有益菌叢來維持腸道健康, 憑藉其纖維與蛋白質的均衡搭配, 有助於穩定血糖水平; 並能提供持續且平穩的能量供應, 避免能量水平出現劇烈波動。此外, 有助於減輕發炎和氧化壓力, 而健康的脂肪與膳食纖維協同作用, 既能帶來持久的飽足感, 又能促進代謝健康。
Black Beans and Corn Pitas 黑豆玉米皮塔餅
Ingredients (4 servings):
- 16 oz low-sodium black beans (drained and rinsed)
- 2/3 cups organic corn kernels
- 4 cups organic tomatoes
- 2 whole medium avocados, diced
- 4 cloves garlic, minced
- 1 tsp parsley
- 1/4 tsp cayenne pepper
- 3 tbs lemon juice
- 2 medium whole wheat pita breads (4 pita pockets)
Directions:
- In a bowl, combine black beans, corn, tomatoes, avocado, garlic, parsley, cayenne pepper, and lemon juice.
- Mix gently until well combined, then taste and adjust seasoning if needed.
- Warm the pita breads, cut into pockets, and fill with the mixture to serve.
食材 (4人份):
- 16盎司低鈉黑豆 (瀝乾並沖洗)
- 2/3 杯有機玉米粒
- 4杯有機番茄
- 2個中等大小的牛油果, 切丁
- 4瓣大蒜, 切末
- 1茶匙歐芹
- 1/4茶匙卡宴辣椒粉
- 3大匙檸檬汁
- 2個中等大小的全麥皮塔餅 (可切成4個皮塔口袋)
作法：
- 取一碗, 將黑豆, 玉米, 番茄, 牛油果, 大蒜, 歐芹, 卡宴辣椒粉和檸檬汁混合在一起。
- 輕輕攪拌至混合均勻, 隨後嘗味, 如有需要可調整調味料。
- 將皮塔餅加熱, 切開形成口袋狀, 填入混合餡料即可享用。
15th Anniversary as Registered Dietitian Nutritionist 🎊
Can’t believe I have been a Registered Dietitian Nutritionist for 15 years already and I’m honestly still just as excited as day one.
So grateful to God for every step of this journey, for the people I’ve been able to serve, and for all the growth along the way. This work is so rewarding. I was able to help so many clients transform their lives.
In the past, I have pursued my continuing education by becoming a Certified Personal Trainer and International Board Certified Lactation Consultant. As I step into my next CEU cycle, I’m taking another big step and working toward becoming an IFNCP (Integrative and Functional Nutrition Certified Practitioner) because I want to better improve my clients’ health by addressing the root causes 
Feeling thankful, excited, and looking forward to what’s ahead. 
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真不敢相信, 我成為註冊營養師 (RDN) 已經整整15年了！說實話, 直到今天, 我依然像入行第一天那樣充滿激情與興奮。
我由衷地感謝上帝, 感謝祂指引我走過這段旅程的每一步; 感謝那些我有幸能夠為其提供服務的客戶, 也感謝這一路上我所獲得的種種成長。這份工作帶給我的成就感是無與倫比的——我曾幫助無數客戶成功地改變了他們的生命。
過去, 為了不斷精進專業技能, 我先後獲得了認證私人健身教練 (CPT) 和國際認證哺乳顧問 (IBCLC) 的資格。
如今, 隨著我邁入下一個繼續教育 (CEU) 週期, 我正準備邁出又一大步——著手考取「綜合與功能性營養認證」(IFNCP) 的資格。因為我希望能透過探究並解決健康的“根源性問題”, 從而更有效地改善客戶的健康狀況！
此刻, 我心中充滿了感恩與期待, 對未來的旅程更是充滿憧憬。
Think It’s Just Diet? Toxins in Your Environment May Be Sabotaging Your Blood Sugar 你以為糖尿病只是
Blood sugar isn’t just about food, it’s also about toxin exposure.
Everyday items like fragrances, nonstick pans, and household products can expose you to plastics, pesticides, and other chemicals that act as endocrine disruptor, affecting hormones, increasing inflammation, and worsening insulin resistance.
You can’t avoid everything, but reducing exposure helps lower your toxic load and support blood sugar balance.
Watch the video to learn more and start making simple changes today.If you want to truly heal from diabetes by addressing the root causes instead of just relying on medication alone, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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血糖水平不僅取決於食物, 還與毒素暴露有關。
香水, 不沾鍋和家用產品等日常用品可能會讓你接觸到塑膠, 殺蟲劑和其他化學物質, 這些物質會幹擾內分泌，影響荷爾蒙水平, 加劇炎症, 並惡化胰島素抗性。
你不可能完全避免接觸這些物質, 但減少接觸這些毒素有助於降低體內毒素負荷, 從根本上維持血糖平衡。
觀看影片以了解更多信息, 並立即開始做出簡單的改變。如果你想透過解決根本原因而不是僅僅依賴藥物來真正治癒糖尿病, 請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Why I Moved Beyond Traditional Dietitian and Become a Functional Dietitian
I was struggling with endometriosis, since it runs in my family. I used to have very painful cramp during my period and sometimes during ovulation as well. When I went to my conventional PCP and OBGYN, I was told to just take birth control, and I remember thinking… is this really it? It didn’t feel right to just cover up my symptoms instead of understanding what my body was trying to tell me.
So I kept searching and found a functional medicine doctor who focused on root causes. For the first time, someone finally explained to me how stress, gut health, hormones, inflammation, and environmental toxins could all affect my conditions. That moment changed everything. It made me rethink not just my diagnosis, but the patterns I was seeing in my family’s health as well (diabetes, chronic kidney disease, high cholesterol, breast cancer, depression…the list goes on…)
That experience also made me reflect on how my own family, and so many others, are often told to simply cut carbs and take medication, yet they’re still tired, confused, and stuck. Because it’s not just about food. It is about how the body is functioning beneath the surface.
With conditions like Type 2 Diabetes, the real issue is how your body responds to food, stress, sleep, and daily habits. Focusing only on restriction may manage symptoms, but it doesn’t address the root causes like insulin resistance, chronic stress, and poor metabolic health.
Functional nutrition can help you uncover the root cause so you can truly heal, not just manage symptoms. If this resonates with you, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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我一直飽受子宮內膜異位症的困擾, 因為我有家族遺傳史。我之前經期會經歷劇烈的經痛, 有時排卵期也會如此。我去看過普通的家庭醫生和婦產科醫生, 他們只會建議我服用避孕藥。當時我在想……難道就只有這些嗎？只是掩蓋症狀, 而不是去了解身體想告訴我什麼, 沒有其他方法嗎? 我覺得不太對勁。
所以我繼續尋找, 最後之後找到了一位專注於病因的功能醫學醫生。他第一次向我解釋了壓力, 腸道健康, 荷爾蒙, 發炎和環境毒素是如何影響我的病情的。那一刻徹底改變了我。它讓我重新思考的不僅是我的子宮內膜移位, 還有我觀察到的家族病史 (糖尿病, 慢性腎臟病, 高膽固醇, 乳癌, 憂鬱症…等等）。
這段經歷也讓我反思, 我的家人以及許多其他人常常被告知只需減少碳水攝取和服用藥物, 但他們仍然感到疲憊, 困惑和無助。因為這不僅關乎食物, 更關乎身體深層的運作機制。
對於像二型糖尿病這樣的疾病, 真正的問題在於身體如何應對食物, 壓力, 睡眠和日常習慣。僅僅限制飲食或許可以控制症狀, 但卻無法解決根本原因, 例如胰島素抗性, 慢性壓力和代謝紊亂。
功能性營養可以幫助您找到健康問題的根源, 從而真正實現康復, 而不僅僅是控制症狀。如果您對此有所共鳴, 請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Tofu Curry Brown Rice Bowl 咖哩豆腐糙米飯
This vibrant tofu veggie curry is a fiber-rich, plant-based meal that supports stable blood sugar, heart health, and gut balance. Packed with colorful vegetables, anti-inflammatory spices, and protein-rich tofu, it helps nourish your microbiome while keeping cholesterol in check. 這款色彩鮮豔的豆腐蔬菜咖哩是一道富含膳食纖維的植物性美食, 有助於維持血糖穩定, 促進心臟健康並平衡腸道菌叢。它匯集了五彩繽紛的蔬菜, 具有抗炎功效的香料以及富含蛋白質的豆腐, 不僅能滋養您的腸道微生物群, 還能幫助控制膽固醇水平。
*Tofu Curry Brown Rice Bowl 咖哩豆腐糙米飯*
Ingredients (2 servings):
Tofu & Veggies:
¾ cup super firm tofu, cubed
1 Roma tomato, diced
½ cup spinach, chopped
½ cup carrots, sliced
½ cup broccoli, chopped
½ red bell pepper, sliced
2 tbs cilantro, chopped
For Cooking:
1 tbs avocado oil
1 tsp garlic, minced
1 tsp ginger, grated
For the Curry Sauce:
½ cup unsweetened lite coconut milk
½ tsp curry powder
½ tsp salt (adjust to taste)
¼ tsp pepper
1 tsp lime juice
For Serving:
1 cup cooked brown rice (or 1 cup cauliflower rice for low-carb option)
Directions:
1. Heat ½ tbs oil in a pan. Cook tofu until golden (4-5 min), then set aside.
2. Add remaining oil, sauté garlic, ginger, carrots, broccoli, and bell pepper (3 min).
3. Stir in tomatoes, curry powder, salt, and pepper. Add coconut milk, simmer (3-4 min).
4. Return tofu, mix in spinach, cook until wilted. Stir in lime juice.
5. Serve over brown or cauliflower rice. Garnish with cilantro.
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食材（2人份）：
豆腐與蔬菜：
¾ 杯 超硬豆腐, 切丁
1 顆 羅馬番茄, 切丁
½ 杯 菠菜, 切碎
½ 杯 胡蘿蔔, 切片
½ 杯 花椰菜, 切碎
½ 顆 紅甜椒, 切片
2 大匙 香菜, 切碎
烹調用料：
1 大匙 牛油果油
1 小匙 蒜末
1 小匙 薑末
咖哩醬：
½ 杯 無糖低脂椰奶
½ 小匙 咖哩粉
½ 小匙 鹽 (可依口味調整）
¼ 小匙 黑胡椒
1 小匙 青檸汁
食用搭配：
1 杯 煮熟的糙米 (或 1 杯花椰米作為低碳選擇）
作法：
1. 在鍋中加熱 ½ 大匙油, 將豆腐煎至金黃 (約 4-5 分鐘），然後取出備用。
2. 加入剩餘的油, 炒香蒜末, 薑末, 胡蘿蔔, 花椰菜和紅甜椒(約 3 分鐘）。
3. 加入番茄, 咖哩粉, 鹽和黑胡椒拌炒, 倒入椰奶, 小火燉煮 3-4 分鐘。
4. 放回豆腐, 加入菠菜拌炒至軟化, 最後加入青檸汁拌勻。
5. 搭配糙米或白花椰米享用, 撒上香菜裝飾。
The Hidden Root Causes Of Blood Sugar Spikes No One Talks About 沒人提及的血糖飆升隱密根源
Still dealing with high blood sugar even after cutting carbs, eating “clean,” and taking the right medications?
It can feel frustrating and discouraging when you’re doing everything “right” but your results aren’t improving. You’re not failing. You may just be missing the real root cause.
Blood sugar spikes aren’t only about food or medication. It’s influenced by multiple factors working together, including:
• lack of exercise
• chronic stress
• poor sleep
• gut imbalance
• environmental toxins
• mitochondrial dysfunction
Watch the video to learn more, and start understanding what your body truly needs.If you want a personalized plan that targets your root causes, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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即使減少碳水化合物攝取、健康飲食並服用合適的藥物，血糖仍居高不下？
當你明明已經盡力做到「正確」卻依然沒有改善時，難免會感到沮喪和氣餒。你並沒有失敗。你可能只是忽略了真正的根本原因。
血糖飆升並非僅僅與食物或藥物有關。它受到多種因素的共同影響，包括：
• 缺乏運動
• 慢性壓力
• 睡眠不足
• 腸道菌叢失衡
• 環境毒素
• 粒線體功能障礙
觀看影片以了解更多信息，並開始了解你的身體真正需要什麼。如果你希望獲得一份能夠直擊病因、為你量身訂做的個人化方案, 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 is Functional Nutrition?
What is Functional Nutrition? 
Functional nutrition is more than just eating healthy, it’s about understanding your body and giving it what it truly needs to heal and thrive. Instead of only managing symptoms, it focuses on finding the root cause of health issues and supporting the body through proper nutrition and lifestyle.
This approach changed the way I see health, not just as something to fix, but something to nurture daily with intention.
Next week, I’ll be sharing my personal story and experience with Functional Nutrition and how it impacted my journey and why it matters more than ever.If you’ve ever felt like something is missing in your health journey, this might be the shift you’ve been looking for. Stay tuned. 
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什麼是功能性營養？
功能性營養不僅僅是健康飲食, 它更關乎了解你的身體, 並給予它真正需要的營養, 幫助它恢復健康。它並非僅僅關注症狀的緩解, 而是著重於找到健康問題的根源, 並透過合理的營養和生活方式來支持身體。
這種方法改變了我對健康的看法, 它不再只是需要修復的問題, 而是需要每天用心呵護的。
下週，我將分享我個人關於功能性營養的故事和體驗，以及它如何影響了我的健康之旅，並闡述為什麼它現在比以往任何時候都更加重要。如果你曾經覺得自己的健康旅程缺少了什麼，這或許正是你一直在尋找的轉變。敬請期待。
Eating Clean but Your Cholesterol Won’t Budge? Watch This! 飲食已經算健康, 但膽固醇仍沒有改善？ 看看這段影片！
You’re eating healthy, cutting fats, avoiding red meat, and doing everything “right”… but your cholesterol is still high.
Your gut plays a major role in how cholesterol is processed. When it’s out of balance, LDL can rise and inflammation can increase, even if your diet looks “clean.”
Watch the video to learn more.If you want a personalized plan to fix your gut and REVERSE your cholesterol, we offer advanced gut microbiome stool testing to uncover hidden imbalances, so we can heal and optimize your gut health. Fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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您飲食算健康, 減少脂肪攝入, 避免食用紅肉, 一切都做得「正確」…但您的膽固醇仍然高。
腸道在膽固醇的代謝過程中扮演重要角色。當腸道菌叢失衡時, 即使您的飲食看起來很“健康”, 低密度脂蛋白膽固醇（LDL）也會升高, 發炎也會加劇。
觀看影片了解更多。如果您想要一份個人化的方案來修復腸道並逆轉膽固醇水平, 我們提供先進的腸道菌叢糞便檢測, 以發現隱藏的失衡, 從而幫助您修復和優化腸道健康, 請按以下連結填寫表格,請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-
Your blood sugar balance might be hiding in your spice rack. 🌿
Your blood sugar balance might be hiding in your spice rack.
Ginger isn’t just for flavor. Research suggests it may help support healthier fasting blood sugar, improve insulin sensitivity, and reduce inflammation that can disrupt glucose metabolism.
Adding fresh ginger to tea, smoothies, or stir-fries is a simple habit that may support better metabolic health over time.
If you want more simple, science-backed ways to support healthy blood sugar, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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你的血糖平衡可能就藏在你的調味架裡。
生薑可不只是用來調味的。研究表明，它可能有助於維持更健康的空腹血糖水平，提高胰島素敏感性，並減少可能擾亂葡萄糖代謝的發炎。
在茶、冰沙或炒菜中加入新鮮薑，這個簡單的習慣或許能長期改善你的代謝健康。
如果你想了解更多簡單且有科學根據的維持血糖健康的方法，請按以下連結填寫表格, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-chinese/