內部草稿 · 未可以俾病人

呢版跟 Ashely 建議嘅五段結構重做，仲有 7 處未填

Rebuilt on Ashely's five-section structure — 7 gaps still to fill

下面所有虛線框都係留空俾你填嘅位。我冇自己作內容。填好之後同我講，我會將呢個草稿提示刪走先publish。

Every dashed box below is a gap left for you. Nothing in them was invented. Once they are filled, this draft notice gets removed before the page goes to patients.

  1. 01 — Ashely 話好處內容要 keep，但用字要重寫（佢未俾新文案）
  2. 02 — Phase 2（22:2）點樣進入、做幾多日、每日幾多個鐘
  3. 02 — 四個星期點樣填滿（Phase 1 17 日 + Phase 2 ？日）
  4. 03 — Day 1 至 Day 3 嘅生理反應同可能不適
  5. 03 — Day 6 至 Day 13 嘅生理反應
  6. 04 — Ashely 提到嘅儀器（PBM？）係邊一款、點解要用
  7. 05 — 「黃金時段規則」究竟指咩
  1. 01 — Ashely wants the benefits reworded; she has not supplied the new copy
  2. 02 — Phase 2 (22:2): how to enter it, how many days, hours per day
  3. 02 — how the four weeks are filled (Phase 1 is 17 days + Phase 2 is ? days)
  4. 03 — what the body does on Day 1 to Day 3, and what discomfort to expect
  5. 03 — Day 6 to Day 13
  6. 04 — which device Ashely meant (PBM?) and why it is used
  7. 05 — what the "golden window rules" actually are

病人須知

Patient Instructions

身體生理 reset

Physiological Reset

四星期斷食計劃 · Phase 1 16:8 → Phase 2 22:2

A four-week fasting plan · Phase 1 16:8 → Phase 2 22:2

由第一日禁食 12 小時開始，三日輕鬆進入 16:8。下面五個部分由「點解要做」講到「點樣做」。

Start with a 12-hour fast on day one and ease into 16:8 over three days. The five sections below run from why you are doing this through to how.

01

斷食嘅好處

What fasting does for you

先明白點解要做，之後嘅嘢先有意思。

Understanding why comes first; everything after it follows from this.

待補充 1 / 7
呢一段嘅用字要重寫
This section needs new wording

Ashely 話內容要 keep，但用字要改到更有感染力。上面暫時用返你原本嘅寫法，等佢俾新文案。

Ashely said the substance stays but the wording should be more persuasive. Your original phrasing is in place until she supplies the rewrite.

02

斷食階段同計劃

The stages and the plan

成個計劃四個星期，分兩個 Phase。先睇清楚成幅圖，你就知自己每一日要做咩。

Four weeks in total, in two phases. See the whole shape first and every day makes sense.

Phase 1
16:8

三日輕鬆進入，然後十四日實踐。共 17 日。

Three days to ease in, then fourteen days of practice. 17 days in all.

Day 1–3Day 1–3 輕鬆進入斷食
由禁食 12 小時開始，逐日加上去，第三日就做到 16 小時。 Easing into the fast
Start from a 12-hour fast and build up day by day; by day three you are at 16 hours.
Day 4–17Day 4–17 14 日實踐 168 生理 reset
每日維持 16:8，俾身體完成一次完整嘅生理重設。 14 days of 16:8 for the physiological reset
Hold 16:8 daily and let the body complete a full reset.
Phase 2
22:2

Phase 1 完成之後先開始。

Begins only after Phase 1 is complete.

待補充 2 / 7
Phase 2 嘅內容全部未定
Phase 2 is not yet specified

要決定：點樣由 16:8 進入 22:2（一次過定逐級加？）、做幾多日、每一日幾多個鐘、有冇長時間斷食。Ashely 只寫咗「Phase 2 · 22:2」，冇再講。

Still to decide: how you move from 16:8 to 22:2 (in one step or gradually), how many days, hours per day, and whether a long fast is included. Ashely wrote only "Phase 2 · 22:2".

三日進入期

The three-day ramp-in

深色部分＝禁食時間。

The dark part of each circle is the fasting window.

Day 1
Day 1
12 hr
禁食
fasting
Day 2
Day 2
14 hr
禁食
fasting
Day 3
Day 3
16 hr
禁食
fasting
成功
Reached
16:8
進入 168
you are in
待補充 3 / 7
四個星期點樣填滿？
How do the four weeks add up?

Phase 1 係 17 日（3 + 14）。四個星期係 28 日，即係 Phase 2 有 11 日。要確認呢個分配啱唔啱，定係兩個 Phase 嘅日數要調整。

Phase 1 runs 17 days (3 + 14). Four weeks is 28 days, which would leave 11 days for Phase 2. Confirm that split, or adjust the days in each phase.

03

你嘅身體會經歷啲咩

What your body goes through

逐日睇：嗰日身體發生緊咩事、你可能會有咩不適、又或者會特別精神。

Day by day: what is happening inside, what discomfort may show up, and when you may feel unusually good.

Day 1進入期ramp-in
（待補充：呢一日身體發生咩事、可能有咩不適）
(to fill in: what the body is doing, and what may feel off)
Day 2進入期ramp-in
（待補充：呢一日身體發生咩事、可能有咩不適）
(to fill in: what the body is doing, and what may feel off)
Day 3進入期ramp-in
（待補充：呢一日身體發生咩事、可能有咩不適）
(to fill in: what the body is doing, and what may feel off)
Day 416:816:8
脫水Ashely 草稿
DehydrationAshely draft
Day 516:816:8
深度生酮Ashely 草稿
Deep ketosisAshely draft
Day 616:816:8
（待補充：呢一日身體發生咩事、可能有咩不適）
(to fill in: what the body is doing, and what may feel off)
Day 716:816:8
（待補充：呢一日身體發生咩事、可能有咩不適）
(to fill in: what the body is doing, and what may feel off)
Day 816:816:8
（待補充：呢一日身體發生咩事、可能有咩不適）
(to fill in: what the body is doing, and what may feel off)
Day 916:816:8
（待補充：呢一日身體發生咩事、可能有咩不適）
(to fill in: what the body is doing, and what may feel off)
Day 1016:816:8
（待補充：呢一日身體發生咩事、可能有咩不適）
(to fill in: what the body is doing, and what may feel off)
Day 1116:816:8
（待補充：呢一日身體發生咩事、可能有咩不適）
(to fill in: what the body is doing, and what may feel off)
Day 1216:816:8
（待補充：呢一日身體發生咩事、可能有咩不適）
(to fill in: what the body is doing, and what may feel off)
Day 1316:816:8
（待補充：呢一日身體發生咩事、可能有咩不適）
(to fill in: what the body is doing, and what may feel off)
Day 1416:816:8
蛋白質更新Ashely 草稿
Protein turnoverAshely draft
待補充 4 / 7 · 5 / 7
Day 1–3 同 Day 6–13 嘅內容未有
Day 1–3 and Day 6–13 are empty

上面標住「Ashely 草稿」嗰三格，係我由佢手寫嗰頁讀返嚟嘅（Day 4 脫水、Day 5 深度生酮、Day 14 蛋白質更新），未經你確認。其餘空格我冇填，因為你未講過逐日嘅生理反應 —— 之前俾我嘅 Sinclair 時間線係以「一次斷食入面嘅鐘數」計，同呢度以「日」計係兩回事，唔可以直接搬過嚟。

The three rows marked "Ashely draft" were read off her handwritten page (Day 4 dehydration, Day 5 deep ketosis, Day 14 protein turnover) and are unconfirmed. The rest are left blank: you have not described a day-by-day physiology, and the Sinclair timeline you gave earlier is measured in hours within a single fast, which is a different thing and cannot simply be reused here.

04

你需要準備嘅嘢

What you will need

睇完上面你就明白點解要呢啲嘢 —— 唔係買嘢清單，係撐住你行完四個星期嘅工具。

Now that you know what the four weeks ask of your body, these are the tools that carry you through — not a shopping list.

待補充 6 / 7
Ashely 提到嘅「儀器」未加入
The device Ashely mentioned is not here yet

佢喺語音入面講「你嗰啲儀器係點解咁有用」，聽落似係 PBM 之類。我唔肯定係邊一款，所以冇加。話我知型號同用途，我補返入去。

In her voice note she refers to "your device — why it is so useful", which sounds like a PBM unit. I could not tell which one, so I left it out. Tell me the model and what it does and I will add it.

兩部監測儀器分別做咩

What each monitoring device is for

一部睇食物，一部睇代謝狀態。

One watches your food, the other your metabolic state.

連續血糖監測
Continuous glucose
Dexcom G7

用嚟睇邊啲食物令你血糖急升。食完唔同種類嘅食物之後睇返條曲線，就知邊啲要避開，從而避免血糖飆升。

Shows you which foods spike your blood sugar. Watch the curve after different types of food, and you learn which ones to avoid so the spikes stop happening.

GKI 血糖酮體指數
GKI ratio
Keto-Mojo

用嚟監察酮體同血糖嘅比例，將 GKI 維持喺合適範圍內，確保代謝健康。

Tracks the ratio of ketones to glucose, keeping your GKI inside the right range so your metabolic health stays on course.

GKI 範圍表

The GKI scale

一般嚟講，GKI 喺 4 左右就算係健康。

In general, a GKI of around 4 is considered healthy.

GKI = 血糖 (mmol/L) ÷ 血酮 (mmol/L) 如果部機顯示嘅血糖係 mg/dL，先除以 18 轉做 mmol/L。Keto-Mojo 會自動幫你計。 If your meter reads glucose in mg/dL, divide by 18 first. Keto-Mojo works it out for you.
血糖酮體指數 (GKI) 100 50 20 4 0.5 高風險 中度風險 預防 管理 目標 ≈ 4 血糖酮體指數 (GKI) 時間 ⟶ 以星期、月計
GKI 50 – 100
高風險炎症 · 高血壓 · 肥胖 · 癌症 · 代謝綜合症 · 心血管疾病 · 認知障礙症 · 神經系統疾病
GKI 20 – 50
中度風險由高風險行向預防之間嘅過渡區。
GKI 4 – 20
預防減重 · 穩定能量 · 調節精神健康 · 保存瘦肌肉
GKI 0.5 – 4
管理癌症管理 · 改善生物標記 · 逆轉疾病
Glucose ketone index (GKI) 100 50 20 4 0.5 High risk Moderate risk Prevention Management Target ≈ 4 Glucose ketone index (GKI) Time ⟶ weeks, months
GKI 50 – 100
High riskInflammation · hypertension · obesity · cancer · metabolic syndrome · cardiovascular disease · dementia · neurological disorders
GKI 20 – 50
Moderate riskThe transition between high risk and prevention.
GKI 4 – 20
PreventionWeight reduction · energy stabilization · mental health regulation · lean muscle preservation
GKI 0.5 – 4
ManagementCancer management · biomarker improvement · disease reversal

做長時間斷食嗰陣，一定要持續監察 GKI。斷食去到 30 小時以上，身體嘅代謝狀態變化最大，用 Keto-Mojo 定時量度，確保 GKI 留喺合適範圍之內。

During a long fast, keep monitoring your GKI. Past 30 hours the metabolic state shifts the most, so measure regularly with the Keto-Mojo to keep your GKI inside the right range.

GKI 數值越低，代表代謝狀態越理想。上面條曲線顯示嘅係經過幾個星期至幾個月，GKI 由高風險區逐步落到預防區嘅走勢。範圍分界屬一般參考，你自己嘅目標範圍由醫生按你嘅情況決定。

The lower the GKI, the better the metabolic state. The curve shows GKI falling out of the high-risk band and settling into prevention over weeks to months. These bands are a general reference — your own target range is set by your doctor for your situation.

05

貼士 · 錦囊

Tips and tricks

做落去你會用得著嘅實際做法。

The practical things you will reach for once you are under way.

點樣食滿一餐

How to eat a full meal

次序同分量一樣咁重要。

The order you eat in matters as much as the amounts.

第一First
有纖維嘅食物
Foods with fibre
每一餐都由纖維開始。
Start every meal here.
第二Second
蛋白質
Protein
跟住食蛋白質。
Protein comes next.
最後 · 要減少Last · keep it low
碳水化合物
Carbohydrates
碳水化合物最好減到最少。
Keep carbohydrates to a minimum.
蛋白質
Protein
3 份
3 servings
脂肪
Fat
1 份
1 serving
碳水化合物
Carbohydrate
半份至 1 份
½ to 1 serving

一份 ＝ 你自己一隻手掌嘅大小。

One serving = the size of your own palm.

一份 ＝ 你自己一隻手掌嘅大小。

One serving = the size of your own palm.

待補充 7 / 7
「黃金時段規則」
The "golden window rules"

Ashely 點名要呢一項，但你之前冇講過係咩。佢係指進食時段幾時開始最好？定係指第一餐同最後一餐嘅時間？你解釋一次，我寫返出嚟。

Ashely named this specifically, but you have never described it. Does it mean the best time of day to open your eating window, or the timing of the first and last meal? Explain it once and I will write it up.

停止訊號 —— 三個必須留意嘅健康因素

Stop signs — three health factors to watch

  1. 1

    血壓

    Blood pressure

    血壓過高或者過低，都應該停止斷食。留意自己有冇脫水 —— 呢個係重點。

    If your blood pressure goes too high or too low, stop fasting. Check whether you are dehydrated — this is the key point.

  2. 2

    頭暈

    Dizziness

    有冇頭暈？頭暈大多數係脫水引起。

    Are you dizzy? Most dizziness is caused by dehydration.

  3. 3

    身體不適

    Feeling unwell

    過程之中如果出現不適 —— 包括四肢無力，或者任何嚴重嘅身體狀況 —— 請先詢問醫生。

    If you feel unwell at any point — including weakness in your arms or legs, or any serious physical symptom — speak to your doctor first.

如有疑問或身體不適

Questions, or feeling unwell

聯絡我們

Contact us

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