なぜ“あの缶詰”が全身ガンを引き起こすのか？医師が語る本当の理由とは
健康の窓【医師解説】
[{'start': '0.680', 'end': '3.560', 'text': '[Music]'}, {'start': '1.079', 'end': '7.000', 'text': 'If you drink this coffee like this, be'}, {'start': '3.560', 'end': '9.719', 'text': 'careful.  This panda is currently'}, {'start': '7.000', 'end': '13.080', 'text': 'working at a hospital after reading over 300 research papers at the National Medical School'}, {'start': '9.719', 'end': '15.440', 'text': '.  This time, we will introduce how to drink coffee, which is actually bad for your body, and'}, {'start': '13.080', 'end': '18.279', 'text': 'how to drink it in a healthy way,'}, {'start': '15.440', 'end': '22.400', 'text': 'based on a research paper'}, {'start': '18.279', 'end': '24.640', 'text': ".  I'm sure there are people out there who always drink coffee in the morning, or drink a hot cup of coffee in one gulp"}, {'start': '24.640', 'end': '29.880', 'text': '.  Coffee not only tastes good, but it'}, {'start': '27.800', 'end': '32.559', 'text': 'also smells good, making it the'}, {'start': '29.880', 'end': '35.160', 'text': 'perfect drink for relaxing.'}, {'start': '32.559', 'end': '37.640', 'text': 'Recently, coffee has often been featured as a drink that is good for your health'}, {'start': '35.160', 'end': '40.520', 'text': '.  You'}, {'start': '37.640', 'end': '42.559', 'text': "may have heard of it.  It's true that"}, {'start': '40.520', 'end': '45.200', 'text': 'coffee has positive effects on the body, but'}, {'start': '42.559', 'end': '47.920', 'text': 'if you drink it the wrong way, it can have a negative effect on your body'}, {'start': '45.200', 'end': '50.280', 'text': ".  It's shocking that"}, {'start': '47.920', 'end': '52.440', 'text': 'even if you take something in the hope of it having a positive effect on your body, if you take it'}, {'start': '50.280', 'end': '55.440', 'text': 'incorrectly not only do you no good,'}, {'start': '52.440', 'end': '58.359', 'text': 'but it can also have a negative effect'}, {'start': '55.440', 'end': '60.800', 'text': '.  So, this time we will introduce the benefits of coffee'}, {'start': '58.359', 'end': '63.719', 'text': 'as well as the good and bad ways to drink it'}, {'start': '60.800', 'end': '66.680', 'text': '.  Please watch until the end'}, {'start': '63.719', 'end': '69.920', 'text': ".  So let's look at them in this order"}, {'start': '66.680', 'end': '72.400', 'text': '.  The'}, {'start': '69.920', 'end': '75.520', 'text': 'first unhealthy way to drink coffee is to drink coffee with too much sugar'}, {'start': '72.400', 'end': '78.240', 'text': '.  How much sugar do you put in your coffee'}, {'start': '75.520', 'end': '81.680', 'text': '? Several spoonfuls'}, {'start': '78.240', 'end': '84.200', 'text': '.  Such people need to be careful.'}, {'start': '84.200', 'end': '88.520', 'text': 'Most people'}, {'start': '86.000', 'end': '90.880', 'text': 'probably have the impression that consuming too much sugar is bad for the body, but few people know the specific reasons why it is bad for the body'}, {'start': '90.880', 'end': '97.920', 'text': '.  Let me explain in detail.'}, {'start': '94.520', 'end': '99.880', 'text': 'Too much sugar increases your chances of developing diseases like cancer, diabetes and heart disease'}, {'start': '99.880', 'end': '105.320', 'text': '.  Not only that, it can also cause other symptoms such as'}, {'start': '102.720', 'end': '107.159', 'text': 'dry skin, weight gain, and fatigue'}, {'start': '107.159', 'end': '113.360', 'text': ".  But that's not the only problem with sugar"}, {'start': '110.200', 'end': '116.079', 'text': '.  In fact, sugar'}, {'start': '113.360', 'end': '118.759', 'text': 'is addictive.  Alcohol is not like tobacco, so that'}, {'start': '116.079', 'end': '122.119', 'text': "'s an exaggeration.  I'm sure some of you have thought the same thing"}, {'start': '118.759', 'end': '124.880', 'text': '.  But the addictive nature of sugar'}, {'start': '122.119', 'end': '127.439', 'text': "is real.  If I don't eat anything sweet, I"}, {'start': '124.880', 'end': '129.560', 'text': "feel irritable.  I'm not particularly hungry,"}, {'start': '127.439', 'end': '132.160', 'text': 'but I suddenly feel'}, {'start': '129.560', 'end': '134.080', 'text': 'like eating something sweet.  Surely many of you have had experiences that make you feel this way'}, {'start': '134.080', 'end': '140.200', 'text': '.  In fact, this may be due to the addictive nature of sugar'}, {'start': '137.400', 'end': '142.680', 'text': '.  When we ingest sugar, a'}, {'start': '140.200', 'end': '145.560', 'text': 'chemical in the brain called dopamine is'}, {'start': '142.680', 'end': '148.200', 'text': 'released.  This dopamine gives us a strong'}, {'start': '145.560', 'end': '150.680', 'text': 'sense of community.  The brain remembers this meeting, and the'}, {'start': '150.680', 'end': '156.160', 'text': 'body produces sugar'}, {'start': '153.120', 'end': '158.360', 'text': 'in order to experience that feeling again.  This mechanism'}, {'start': '156.160', 'end': '161.599', 'text': 'is the same as when you take dangerous drugs such as Paleo'}, {'start': '158.360', 'end': '164.400', 'text': '.  This shows that sugar is highly'}, {'start': '161.599', 'end': '166.680', 'text': 'addictive.'}, {'start': '164.400', 'end': '169.720', 'text': 'Coffee with less sugar would be fine.'}, {'start': '166.680', 'end': '172.920', 'text': 'If you are thinking of choosing Mishima canned coffee, be'}, {'start': '169.720', 'end': '174.760', 'text': 'careful.  When you see something labeled "Mishima," you'}, {'start': '172.920', 'end': '177.480', 'text': 'might assume it is low in sugar'}, {'start': '174.760', 'end': '179.640', 'text': ', but this is often not the case.  Amazingly, some'}, {'start': '177.480', 'end': '181.800', 'text': 'canned Mishima coffee'}, {'start': '179.640', 'end': '184.159', 'text': 'contains the equivalent of three sugar sticks'}, {'start': '181.800', 'end': '186.480', 'text': '.  Many people were surprised by this'}, {'start': '184.159', 'end': '188.760', 'text': '.  Your sweetened canned'}, {'start': '186.480', 'end': '191.400', 'text': 'coffee contains even more sugar'}, {'start': '188.760', 'end': '194.239', 'text': '.  Canned coffee is convenient,'}, {'start': '191.400', 'end': '196.400', 'text': 'but you need to be careful.  If you often drink canned coffee,'}, {'start': '194.239', 'end': '199.239', 'text': 'choose black coffee'}, {'start': '196.400', 'end': '201.599', 'text': '.  The'}, {'start': '199.239', 'end': '204.760', 'text': 'second unhealthy way to drink coffee'}, {'start': '201.599', 'end': '206.840', 'text': 'is to use coffee creamer.  Coffee creamer is often seen in coffee shops'}, {'start': '204.760', 'end': '208.599', 'text': '.'}, {'start': '208.599', 'end': '213.599', 'text': 'Do you use coffee creamer as a substitute for milk as a matter of course? In fact,'}, {'start': '211.480', 'end': '215.959', 'text': 'coffee made with this coffee creamer'}, {'start': '213.599', 'end': '219.080', 'text': 'can have adverse effects on your body.'}, {'start': '215.959', 'end': '222.040', 'text': 'To begin with, coffee creamer is a forced milk-like substance made from vegetable oil, water'}, {'start': '219.080', 'end': '224.959', 'text': ', and food additives'}, {'start': '222.040', 'end': '227.360', 'text': '.  That means there are no dairy products'}, {'start': '224.959', 'end': '230.239', 'text': ".  I'd like you to think about this"}, {'start': '227.360', 'end': '232.879', 'text': 'for a moment. Most people'}, {'start': '230.239', 'end': '235.439', 'text': 'store milk in the refrigerator, right?  If you leave it at room temperature it will'}, {'start': '232.879', 'end': '237.599', 'text': 'spoil quickly.  But'}, {'start': '235.439', 'end': '240.159', 'text': 'what about coffee creamer? It'}, {'start': '237.599', 'end': '242.879', 'text': 'can be stored at room temperature for several months'}, {'start': '240.159', 'end': '244.840', 'text': '.  This means that a lot of additives are used'}, {'start': '242.879', 'end': '247.280', 'text': '.  Furthermore, coffee'}, {'start': '244.840', 'end': '250.239', 'text': 'creamer contains trans fatty acids, which are harmful to the body'}, {'start': '247.280', 'end': '253.280', 'text': '.  This has a negative effect on the body'}, {'start': '250.239', 'end': '256.440', 'text': '.  Trans fatty acids'}, {'start': '253.280', 'end': '258.840', 'text': 'are a type of fatty acid that is a component of nature.'}, {'start': '256.440', 'end': '260.880', 'text': 'These trans fatty acids increase the level of bad cholesterol in the blood'}, {'start': '258.840', 'end': '262.680', 'text': 'and'}, {'start': '260.880', 'end': '265.880', 'text': 'reduce the total cholesterol'}, {'start': '262.680', 'end': '269.080', 'text': '.  Bad cholesterol accumulates in the walls of blood vessels and'}, {'start': '265.880', 'end': '271.520', 'text': 'promotes arterial function, while'}, {'start': '269.080', 'end': '274.120', 'text': 'total cholesterol works to remove excess oil'}, {'start': '271.520', 'end': '276.400', 'text': '.  Consuming fatty acids can'}, {'start': '274.120', 'end': '279.960', 'text': 'cause arterial damage'}, {'start': '276.400', 'end': '282.039', 'text': ', increasing the likelihood of developing life-threatening diseases such as cardiovascular disease and cerebral infarction'}, {'start': '282.039', 'end': '286.360', 'text': '.  From these points, I'}, {'start': '286.360', 'end': '291.039', 'text': 'hope you understand that coffee creamer is not good for your health.'}, {'start': '288.840', 'end': '293.280', 'text': 'Coffee creamer does not contain many ingredients that are harmful to the body,'}, {'start': '293.280', 'end': '298.320', 'text': 'but you should be careful not to continue using it in large quantities as a substitute for milk without being aware of these risks'}, {'start': '298.320', 'end': '304.039', 'text': '.'}, {'start': '301.039', 'end': '306.479', 'text': 'Please share this information with people around you.  The'}, {'start': '304.039', 'end': '309.080', 'text': 'third unhealthy way to drink coffee'}, {'start': '306.479', 'end': '311.400', 'text': 'is to drink a caffe latte.  When it comes to coffee, I'}, {'start': '309.080', 'end': '313.680', 'text': 'often choose caffe latte.  I think there are many people like that'}, {'start': '311.400', 'end': '316.160', 'text': '.  Although caffe latte is delicious'}, {'start': '313.680', 'end': '319.120', 'text': ', it may be an unhealthy way to drink coffee'}, {'start': '316.160', 'end': '321.120', 'text': '.  The reason why cafe lattes are bad for your health is'}, {'start': '321.120', 'end': '326.720', 'text': 'the same as what we explained earlier about coffee creamer.  Many caffe lattes are'}, {'start': '326.720', 'end': '331.360', 'text': 'made by adding oil, water, and lots of additives to coffee.'}, {'start': '329.120', 'end': '334.000', 'text': 'Furthermore, many caffe lattes are high in calories'}, {'start': '331.360', 'end': '336.319', 'text': '.  Of course it depends on the product'}, {'start': '334.000', 'end': '338.600', 'text': ', but some can cost over 200kc'}, {'start': '336.319', 'end': '340.520', 'text': ".  Some of you may be thinking that it doesn't have that many calories"}, {'start': '340.520', 'end': '346.000', 'text': '.  Think about it for a moment:'}, {'start': '343.319', 'end': '348.400', 'text': 'when you eat a 200 kc food or'}, {'start': '346.000', 'end': '350.639', 'text': 'when you drink a drink; which do you feel more like a demon'}, {'start': '348.400', 'end': '352.639', 'text': '? I'}, {'start': '352.639', 'end': '357.639', 'text': "'m sure most people would answer that it's when they eat a 200 kc food.  If you drink something, you will"}, {'start': '355.440', 'end': '359.840', 'text': 'finish it in an instant and you'}, {'start': '357.639', 'end': '361.639', 'text': 'cannot expect it to satisfy your hunger.'}, {'start': '359.840', 'end': '364.000', 'text': 'In other words, even if you are taking in a lot of calories from a cafe latte'}, {'start': '361.639', 'end': '366.400', 'text': ','}, {'start': '364.000', 'end': '368.039', 'text': 'because your demon level is low, you may end up eating other foods and'}, {'start': '366.400', 'end': '371.080', 'text': 'exceeding your calorie limit'}, {'start': '368.039', 'end': '373.440', 'text': '.  For these reasons, it is'}, {'start': '373.440', 'end': '380.280', 'text': 'important to be careful not to drink too much Caffela as a daily habit.  The'}, {'start': '376.880', 'end': '382.759', 'text': 'fourth bad way to drink coffee is to drink too much.  Even if you choose a caffe latte or black coffee without too much sugar, which are the'}, {'start': '380.280', 'end': '385.160', 'text': 'unhealthy ways of drinking coffee that we have explained so far,'}, {'start': '386.919', 'end': '392.240', 'text': 'drinking too much is still not good for your body.'}, {'start': '389.400', 'end': '394.680', 'text': 'Drinking too much coffee can upset your stomach and'}, {'start': '392.240', 'end': '396.560', 'text': 'make you addicted.  There are risks like this.'}, {'start': '394.680', 'end': '399.599', 'text': 'First, let me explain how drinking too much coffee can cause'}, {'start': '396.560', 'end': '402.560', 'text': 'stomach upset.  When we'}, {'start': '399.599', 'end': '405.000', 'text': 'eat food, secretions are made, which'}, {'start': '402.560', 'end': '407.479', 'text': 'help introduce the food into our bodies.'}, {'start': '405.000', 'end': '410.520', 'text': 'Coffee has the effect of increasing this metabolism'}, {'start': '407.479', 'end': '412.880', 'text': '.  A small increase in vaginal fluid does'}, {'start': '410.520', 'end': '415.680', 'text': 'not have much of an impact on the body, but if it increases too much it can'}, {'start': '412.880', 'end': '418.479', 'text': 'irritate the stomach and cause stomach pain and heartburn'}, {'start': '415.680', 'end': '420.360', 'text': '.  Next, I'}, {'start': '418.479', 'end': '423.479', 'text': 'will explain how coffee addiction works'}, {'start': '420.360', 'end': '425.120', 'text': '.  I think most of you have the image that drinking coffee keeps you from feeling sleepy'}, {'start': '425.120', 'end': '430.440', 'text': '.  Let us take a closer look at this mechanism'}, {'start': '427.440', 'end': '433.319', 'text': '.  When we get tired, a substance called adenosine is'}, {'start': '430.440', 'end': '435.360', 'text': 'secreted.  The mechanism by which this adenosine makes you'}, {'start': '435.360', 'end': '440.400', 'text': 'feel sleepy is when it binds to something called an adenosine receptor'}, {'start': '437.479', 'end': '442.440', 'text': '.  However, when you drink coffee, the'}, {'start': '440.400', 'end': '445.319', 'text': 'caffeine in it binds with the adenosine receptors'}, {'start': '442.440', 'end': '448.280', 'text': '.  When this happens, the tired,'}, {'start': '445.319', 'end': '450.720', 'text': "artificial mind is unable to connect with Ade's true body and"}, {'start': '448.280', 'end': '453.280', 'text': 'loses its place of practice.'}, {'start': '450.720', 'end': '455.639', 'text': "In other words, even if your body is very tired and you've"}, {'start': '453.280', 'end': '458.120', 'text': 'produced a lot of adenosine, drinking coffee'}, {'start': '458.120', 'end': '462.840', 'text': 'prevents it from attaching to your mind and body, making you less likely to feel sleepy'}, {'start': '460.000', 'end': '465.599', 'text': '.  So it'}, {'start': '462.840', 'end': '467.879', 'text': "doesn't really solve the fatigue problem.  In reality, your body is"}, {'start': '465.599', 'end': '469.680', 'text': 'tired and wants to sleep, but the'}, {'start': '467.879', 'end': '471.479', 'text': 'caffeine in coffee keeps you'}, {'start': '469.680', 'end': '474.479', 'text': 'awake'}, {'start': '471.479', 'end': '477.280', 'text': '.  This reaction can sometimes cause extreme fatigue'}, {'start': '474.479', 'end': '479.840', 'text': '.  Drinking coffee makes you feel'}, {'start': '477.280', 'end': '481.639', 'text': 'less sleepy and gives you more energy, which'}, {'start': '479.840', 'end': '483.560', 'text': 'leads to an addiction to coffee'}, {'start': '481.639', 'end': '486.479', 'text': '.  Not consuming caffeine'}, {'start': '486.479', 'end': '491.360', 'text': 'can lead to symptoms such as headaches, drowsiness, and fatigue.  So, some of you may be wondering how much'}, {'start': '489.120', 'end': '494.199', 'text': 'coffee is acceptable to drink'}, {'start': '491.360', 'end': '497.800', 'text': '.  The U.S.'}, {'start': '494.199', 'end': '500.840', 'text': 'Food and Drug Administration has determined that'}, {'start': '497.800', 'end': '502.919', 'text': 'consuming about 60 mg of caffeine per day does not pose any serious health'}, {'start': '500.840', 'end': '505.440', 'text': 'risks to healthy adults.'}, {'start': '502.919', 'end': '508.039', 'text': '400mg of caffeine is about the same as'}, {'start': '505.440', 'end': '510.120', 'text': 'one cup of coffee.  If you'}, {'start': '508.039', 'end': '512.159', 'text': 'drink bottled coffee, you'}, {'start': '510.120', 'end': '514.399', 'text': 'can easily exceed 400 mg of caffeine'}, {'start': '512.159', 'end': '517.279', 'text': '.  Please be careful not to drink too much coffee'}, {'start': '514.399', 'end': '519.560', 'text': '.  I hope that after listening to this far, you now'}, {'start': '517.279', 'end': '522.200', 'text': 'understand the disadvantages of coffee and how to drink it properly'}, {'start': '519.560', 'end': '525.080', 'text': '.  Here are'}, {'start': '522.200', 'end': '527.399', 'text': 'some of the benefits of coffee.   I have'}, {'start': '527.399', 'end': '531.120', 'text': 'introduced some of the unhealthy ways of drinking coffee so you'}, {'start': '531.120', 'end': '536.040', 'text': 'may have gotten the impression that coffee is bad for you, but coffee actually'}, {'start': '533.320', 'end': '538.959', 'text': 'has many health benefits.'}, {'start': '536.040', 'end': '541.920', 'text': 'Drinking coffee can help lower the risk of diseases such as elevated lipid levels,'}, {'start': '538.959', 'end': '544.680', 'text': 'diabetes, and cardiovascular disease'}, {'start': '541.920', 'end': '547.000', 'text': '.  Coffee is'}, {'start': '544.680', 'end': '549.560', 'text': 'rich in polyphenols.'}, {'start': '547.000', 'end': '552.640', 'text': 'These polyphenols work by widening blood vessels and'}, {'start': '549.560', 'end': '555.040', 'text': 'improving blood flow.  Additionally, the'}, {'start': '552.640', 'end': '557.600', 'text': 'potassium contained in coffee'}, {'start': '555.040', 'end': '560.600', 'text': 'helps flush out sodium from the body and lower blood pressure'}, {'start': '557.600', 'end': '562.880', 'text': '.  By improving blood flow and lowering blood pressure, the'}, {'start': '560.600', 'end': '565.800', 'text': 'risk of neurovascular disease'}, {'start': '562.880', 'end': '567.920', 'text': 'can be reduced.  Furthermore, coffee'}, {'start': '565.800', 'end': '569.920', 'text': 'contains a compound called chlorproic acid, which'}, {'start': '569.920', 'end': '575.240', 'text': 'is known to affect cholesterol metabolism.  Chloride'}, {'start': '575.240', 'end': '581.040', 'text': 'works by inhibiting the synthesis of cholesterol in the liver.  In other words, by reducing the bad cholesterol in the blood, you'}, {'start': '581.040', 'end': '586.399', 'text': 'can improve blood lipid levels.  Additionally,'}, {'start': '583.640', 'end': '589.040', 'text': 'chloroform has the effect of reducing the absorption of cholesterol from food'}, {'start': '586.399', 'end': '591.120', 'text': '.  This means that'}, {'start': '589.040', 'end': '592.839', 'text': 'drinking coffee'}, {'start': '591.120', 'end': '595.839', 'text': 'can reduce the amount of cholesterol that enters your body'}, {'start': '592.839', 'end': '599.279', 'text': '.  Not only this, Corolo'}, {'start': '599.279', 'end': '604.399', 'text': 'can also prevent blood sugar spikes, which are when blood sugar levels rise rapidly in a short period of time after a meal.  Blood'}, {'start': '601.800', 'end': '607.399', 'text': 'sugar spikes are very important in preventing diabetes'}, {'start': '604.399', 'end': '609.880', 'text': '.  I hope you now understand that coffee has'}, {'start': '607.399', 'end': '611.920', 'text': 'many beneficial health benefits for our bodies'}, {'start': '611.920', 'end': '618.079', 'text': '.  So let me show you how to drink coffee in a healthy way'}, {'start': '614.920', 'end': '620.320', 'text': '.  As you may have guessed,'}, {'start': '618.079', 'end': '622.760', 'text': 'when it comes to drinking coffee,'}, {'start': '620.320', 'end': '624.839', 'text': 'try to choose black coffee whenever possible.'}, {'start': '622.760', 'end': '627.040', 'text': 'As we mentioned earlier,'}, {'start': '624.839', 'end': '629.720', 'text': 'adding things like coffee creamer or sugar can prevent the'}, {'start': '627.040', 'end': '632.519', 'text': 'health benefits of coffee from being fully realized and'}, {'start': '629.720', 'end': '634.200', 'text': 'may even have adverse effects on the body.'}, {'start': '632.519', 'end': '636.639', 'text': 'However,'}, {'start': '634.200', 'end': '638.800', 'text': "there are some people who just can't stand black coffee.   If you are one of"}, {'start': '636.639', 'end': '640.720', 'text': 'those people,'}, {'start': '638.800', 'end': '643.560', 'text': 'try choosing milk or soy milk instead of coffee creamer'}, {'start': '640.720', 'end': '646.399', 'text': '.  If you use a lot of sugar,'}, {'start': '643.560', 'end': '648.560', 'text': 'try substituting honey.  These methods'}, {'start': '646.399', 'end': '651.639', 'text': 'will help you reap the health benefits of coffee'}, {'start': '648.560', 'end': '654.720', 'text': '.  You also need to be careful about when you drink your coffee'}, {'start': '651.639', 'end': '657.000', 'text': '.  As mentioned earlier, coffee'}, {'start': '654.720', 'end': '659.519', 'text': 'contains caffeine, which'}, {'start': '657.000', 'end': '661.880', 'text': 'helps keep you from feeling sleepy.'}, {'start': '659.519', 'end': '664.600', 'text': 'Drinking it before bedtime can reduce the quality of your sleep'}, {'start': '661.880', 'end': '666.959', 'text': '.  Of course,'}, {'start': '664.600', 'end': '669.839', 'text': "there are differences, but it is believed that caffeine's effect on sleep"}, {'start': '666.959', 'end': '672.720', 'text': 'lasts for quite a long time.   It'}, {'start': '677.200', 'end': '683.839', 'text': 'is said that if you stop drinking just one cup of coffee 8.8 hours before going to sleep, it will not have any effect on your sleep.  I think many people were surprised that this was longer than they expected'}, {'start': '680.480', 'end': '686.240', 'text': '.  Try'}, {'start': '683.839', 'end': '689.279', 'text': 'improving the bad ways of drinking coffee that we introduced this time and'}, {'start': '686.240', 'end': '691.880', 'text': 'adopt better ways of drinking coffee.'}, {'start': '689.279', 'end': '693.920', 'text': "What did you think? I'm sure you were surprised to find out that there are some ways of drinking coffee that are bad for your health"}, {'start': '693.920', 'end': '699.040', 'text': '.  Many people have been inspired by this video and are now'}, {'start': '696.639', 'end': '701.639', 'text': 'thinking about improving the way they drink coffee'}, {'start': '699.040', 'end': '704.440', 'text': '.  There are some points that such people should pay attention to'}, {'start': '701.639', 'end': '707.040', 'text': ".  It's about not trying too hard at everything at once"}, {'start': '704.440', 'end': '709.360', 'text': '.'}, {'start': '707.040', 'end': '712.440', 'text': 'If you try to do everything at once, the goal will be too high and you wo'}, {'start': '709.360', 'end': '714.320', 'text': "n't be able to keep it up for long.  So first try reducing the amount of sugar"}, {'start': '712.440', 'end': '716.639', 'text': '.'}, {'start': '716.639', 'end': '722.720', 'text': 'Try setting small goals, like using coffee creamer less often.  Achieve small goals'}, {'start': '719.800', 'end': '725.079', 'text': 'one by one and'}, {'start': '722.720', 'end': '726.880', 'text': "gradually change your lifestyle.  I'm rooting for you too"}, {'start': '725.079', 'end': '730.720', 'text': ".  Let's work hard together,"}, {'start': '726.880', 'end': '733.279', 'text': 'okay?  This time, we introduced the ways in which coffee is actually bad for your body'}, {'start': '730.720', 'end': '736.600', 'text': ', and explained ways in which it is good for your health'}, {'start': '733.279', 'end': '740.440', 'text': '.  We look forward to seeing you again next time with confidence'}, {'start': '736.600', 'end': '740.440', 'text': '.'}]