五十五岁之际，我总结了五十五条人生智慧

今天，我55岁了。

Today, I turned 55.

我现在的身体状态、思维敏锐度和幸福感都达到了前所未有的高度。

I'm the fittest, sharpest, and happiest I've ever been.

如果说我是个异类，那并非因为我天赋异禀或发现了什么秘诀。

If I'm an outlier, it's not because I'm built different or discovered a secret formula.

真相其实平淡无奇。

The truth is far less glamorous.

这是数十年间数百万个微小选择累积的结果。

It's a million tiny choices compounded over decades.

以下是其中55条经验。

Here are 55 of them.

第一，每周步行至少15英里，即使你也在做其他运动。

One, walk 15 plus miles a week even if you do other exercise.

人类天生就适合长距离缓慢移动。

Humans are uniquely made to move slowly over long distances.

这对长寿至关重要。

It's critical to longevity.

第二，培养写作习惯。

Two, develop a writing practice.

这是磨砺思维的最佳方式。

It's the single best way to sharpen your mind.

记住，写作不需要你成为优秀作家。

And remember, you don't have to be a good writer to write.

从每天十分钟开始。

Start with ten minutes a day.

第三，将牙膏、除臭剂、润肤露、肥皂、洗发水等个人护理用品换成天然版本。

Three, swap out your toothpaste, deodorant, lotions, soap, shampoo, and other personal care products for natural versions.

这里有个经验法则：

Here's a rule of thumb.

不要往皮肤上涂抹任何不能安全食用的东西。

Don't put anything on your skin that you couldn't safely eat.

第四，如果你对某人有正面的想法，不要藏在心里。

Four, if you have a positive thought about someone, don't keep it to yourself.

立即分享出来。

Share it immediately.

鼓励能打破物理定律。

Encouragement defies the laws of physics.

当你给予能量时，你也会收获能量。

When you give energy, you also receive it.

第五。

Five.

穿前掌宽松的鞋子。

Wear shoes with a wide forefoot.

我喜欢Topoathletic品牌，在家时会穿分趾器。

I like Topoathletic, and wear toe spreaders around the house.

在亚马逊上搜索瑜伽分趾器。

Search yoga toes on Amazon.

脊柱健康始于足下。

Spine health begins with the feet.

第六，定期晒太阳。

Six, get sunlight regularly.

适度无防晒的日光浴对整体健康极为重要。

Moderate sun exposure without sunscreen is hugely important for overall health.

第七，每天早晨做三分钟深蹲至完全蹲下。

Seven, do a three minute deep ass to grass squat every morning.

深蹲常被称为抗衰老运动。

Deep squats are often called the antiaging exercise.

有句话说，不是因为你老了才做不了深蹲，而是因为你做不了深蹲才变老。

It's been said that it's not that you can't do deep squats because you're old, it's that you're old because you can't do deep squats.

第八，探索极简主义。

Eight, explore minimalism.

它并非你所想的那样。

It's not what you think it is.

九、对有害关系设定界限。

Nine, set boundaries on toxic relationships.

我们往往紧抓着过期关系不放，这对健康的损害远超我们的认知。

We tend to cling to relationships past their expiration date, and it takes a bigger toll on our health than we recognize.

十、吃真食物，不过量。

10, eat real food, not too much.

别吃垃圾食品。

Don't eat garbage.

偶尔放纵一下。

Binge occasionally.

偶尔禁食。

Fast occasionally.

这就是饮食之道。

That's the diet.

十一、学习关于火的知识。

11, learn about fire.

这是实现财务成功的绝佳框架。

It's a great framework for financial success.

12、除非紧急情况，否则不要服用抗生素。

12, don't take antibiotics except in emergency situations.

抗生素被过度开具处方，在大多数情况下并不需要。

They're massively overprescribed and aren't needed in most cases.

抗生素对我们的肠道造成了难以估量的损害，而肠道是健康的起点。

Antibiotics have done untold damage to our guts, which is where health begins.

市面上有很多优秀的天然替代品。

Great natural alternatives are out there.

13、每晚保证八小时优质睡眠。

13, get eight hours of quality sleep each night.

为了优化睡眠，下午6点后不要进食，安装遮光窗帘，并用黑胶带遮盖LED灯。

To optimize sleep, don't eat after 6PM, get blackout shades, and cover LEDs with black tape.

睡前两小时不要看屏幕。

No screens two hours before bed.

尝试使用南非醉茄和草药来舒缓神经系统。

Try ashwagandha and herb to calm the nervous system.

14、即使适量饮酒也要戒掉。

14, stop drinking even in moderation.

人们总能找到各种理由为饮酒辩解，但无法改变一个简单事实：酒精是毒素，它会限制你的潜力。

People find all sorts of ways to justify drinking, but there's no escaping the simple fact that alcohol is a toxin and it limits your potential.

15、尽可能多去旅行。

15, travel as much as possible.

没有什么比见识世界更能开阔思维，而且旅行不一定很昂贵。

Nothing expands the mind like seeing the world, and travel doesn't have to be expensive.

最棒的体验往往发生在远离豪华度假村、像当地人一样生活的时候。

The best experiences happen outside of fancy resorts when you live like a local.

16、放下怨恨。

16, let go of resentment.

当你原谅某人时，你释放了囚徒，而这个囚徒不是别人，正是你自己。

When you forgive someone, you release the prisoner, and the prisoner isn't them, it's you.

17，每次都要准时到场。

17, show up on time every time.

糟糕的时间管理对成功的限制远超大多数人的认知。

Poor time management limits success more than most people realize.

如果你总是难以守时，那就暂停其他所有事情，先解决这个问题。

If you struggle with punctuality, stop everything else and fix that first.

18。

18.

多花时间接触大自然，与土地亲密接触。

Spend lots of time in nature and touch the earth.

人类经过三十万年的进化才与自然和谐共处，而我们退居室内不过是最近的事。

Humans evolved over three hundred k years to live in harmony with nature, and only recently have we retreated indoors.

如果你不常外出活动，就是在违背生物本能——提示：

If you don't spend time outside, you're fighting biology hint.

你赢不了这场对抗。

You won't win.

19.

19.

停止做蠢事。

Stop doing dumb things.

正如列夫·托尔斯泰所说，人们总是试图做各种聪明而复杂的事情来改善生活，而不是做最简单最容易的事——拒绝参与那些让生活变糟的活动。

As Leo Tolstoy said, people try to do all sorts of clever and difficult things to improve life instead of doing the simplest easiest thing refusing to participate in activities that make life bad.

20.

20.

找到你的快乐之地，并最终搬到那里。

Find your happy place and eventually move there.

大多数人住在他们现在住的地方，仅仅是因为他们本就住在那里。

Most people live where they live because that's where they live.

我们是环境的产物。

We are products of our environment.

请谨慎选择你的环境。

Choose yours carefully.

21.

21.

找到一个爱好并追求精通。

Find a hobby and pursue mastery.

如果没有一项非职业的激情追求，你无法拥有幸福的生活。

You can't have a happy life without a passionate pursuit that isn't your vocation.

即使你热爱你的工作，仅此也是不够的。

Your work, even if you enjoy it, isn't enough.

22.

22.

除非万不得已，避免使用主流医疗手段。

Avoid mainstream medicine except as a last resort.

事实已证明我们的医疗体系——更准确地说，疾病护理体系——存在严重缺陷，只会让人们的健康状况更糟。

The results are in our healthcare, or more appropriately, sick care system, is badly broken and only makes people sicker.

23.

23.

培养富足的心态。

Have a mindset of abundance.

即使你是对的，悲观也毫无益处。

There is no advantage to being a pessimist even if you're right.

这是一种痛苦的活法。

It's a miserable way to live.

从非常现实的角度来说，你相信什么，什么就是对的。

In a very real way, whatever you believe, you're right.

24.

24.

做困难的事。

Do hard things.

选择勇气而非安逸。

Choose courage over comfort.

你想要的一切都在恐惧和艰辛努力的另一边。

Everything you want is on the other side of fear and hard work.

正如杰西·格雷戈里克所说，艰难的选择，轻松的生活。

As Jersey Gregorick said, hard choices, easy life.

轻松的选择，艰难的生活。

Easy choices, hard life.

25，无视那些憎恨者。

25, ignore haters.

受伤的人会伤害他人。

Hurt people, hurt people.

消极有毒的人生活在他们自己设计的牢笼中。

Negative toxic people live in a prison of their own design.

不要加入他们。

Don't join them.

26，学会拒绝。

26, say no.

像保护你最宝贵的资产一样保护你的时间和精力，因为它确实是。

Protect your time and energy like it's your most precious asset because it is.

27，做个水质挑剔者。

27, become a water snob.

就像《星际迷航》里外星人说的，人类不过是装满水的丑陋袋子。

As an alien said on Star Trek, humans are ugly bags of mostly water.

你喝什么就是什么，字面意思。

You are what you drink literally.

我们订购玻璃五加仑装的Mountain Valley泉水，还装了全屋净水系统——Kwasana Rhino。

We have Mountain Valley spring water delivered in glass five gallon jugs and also have whole house water filter, a Kwasana Rhino.

28。

28.

停止饮用碳酸饮料和含糖能量饮料。

Stop drinking sodas and sugary energy drinks.

几周后你就不会想念它们，几个月后它们会变得令人作呕。

After a few weeks, you won't miss them, and a few months later, they'll seem disgusting.

精制糖会引发炎症，这是大多数疾病的根源。

Refined sugar causes inflammation, which is the root of most disease.

29.

29.

如果你已超过35岁，找一位优秀的功能性长寿医学医生，并开始监测你的激素水平。

If you're over 35, find a good functional longevity medicine doctor and start tracking your hormones.

现代生活对内分泌系统是场灾难，而恢复健康的激素水平能改变你的人生。

Modern life is hell on the endocrine system, and restoring healthy hormone levels can change your life.

随着年龄增长，我们要么接受机能逐渐衰退，要么采取行动应对。

As we get older, we either accept a slow decline in performance or we do something about it.

选择后者。

Choose the latter.

30，养成晨间习惯并持之以恒。

30, develop a morning routine and follow it faithfully.

赢在早晨，赢在一天。

Win the morning, win the day.

31，投资体验而非物质。

31, invest in experiences, not things.

人们常常后悔购买物品，却很少后悔投资于美好体验，尤其是与挚爱共享的经历。

People frequently regret buying things, but rarely regret investing in great experiences, especially when shared with loved ones.

记住，商场里买不到任何十年后仍能铭记的东西。

Remember, there's nothing you can buy in a mall that you remember in ten years.

32.

32.

探索灵性。

Explore spirituality.

认为宇宙中没有超出我们理解范围的事物，这种想法既傲慢又狭隘。

It's arrogant and small minded to believe there's nothing going on in our universe that is beyond our comprehension.

我们对宇宙的认知，比人行道上徘徊的蚂蚁对地球的了解还要少。

We know less about our universe than an ant meandering on a sidewalk understands about this planet.

33.

33.

要强烈倾向于行动而非空谈。

Have a strong bias toward action doing rather than talking.

如果你问一群老人关于他们的遗憾，他们会谈论那些他们没做的事、没抓住的机会，远多于他们做过的事，即使那些事最终搞砸了。

If you ask a bunch of old people about their regrets, they'll talk about the things they times didn't times do the shots they didn't take more than the things they did do even if it went wrong.

正如韦恩·格雷茨基那句名言：不射门就100%不会得分。

As Wayne Gretzky famously said, you miss 100% of the shots you don't take.

大多数人都不够主动出击。

Most people don't take enough shots.

34，保持精瘦体型。

34, stay lean.

尤其是当今男性对肌肉量过度痴迷，但大块头经不起岁月考验。

Men in particular are obsessed with muscle mass these days, but bulk doesn't age well.

目标应该是强壮而精瘦。

The goal is to be strong but lean.

那些五十多岁仍保持最佳状态的人，绝不是肌肉莽夫。

The fittest guys in their fifty seconds and beyond aren't meatheads.

他们是认真对待某项运动的精瘦型选手。

They're lean guys who are serious about a sport.

35.

35.

精心筛选你的核心社交圈。

Curate your inner circle carefully.

让自己身边围绕着那些你钦佩且能激励你成长的人。

Surround yourself with people you admire and who challenge you to grow.

记住，我们是自己最亲近的五个人际关系的平均值。

Remember, we're the average of our five closest relationships.

36.

36.

成为最健康的自己。

Be the fittest version of yourself.

身体是你体验生活的唯一载体，请善待它。

Your body is your only vessel for experiencing life, so treat it as such.

健身不是一周锻炼几次那么简单。

Fitness isn't working out a few times a week.

这是一种生活方式。

It's a lifestyle.

随着年龄增长，你需要投入更多时间来关注健康。

The older you get, the more time you need to devote to your health.

37。

37.

花时间去欣赏各种形式的艺术与美。

Take the time to appreciate art and beauty in all its forms.

38。

38.

心怀全球，立足本地。

Think globally, but act locally.

太多人把精力投入在遥远且无法理解、无法影响的问题上，却对眼前的问题视而不见。

Too many people put their energy into faraway problems they don't understand and can't impact while ignoring problems right under their nose.

想改变世界吗？

Wanna change the world?

从家里开始。

Start at home.

39。

39.

尝试迷幻剂。

Try psychedelics.

这是每个人都至少应该尝试一次的事情，它可能会成为你一直在寻找的突破。

It's one of those things everyone should do at least once, and it might be the breakthrough you've been looking for.

40。

40.

限制不良习惯，包括不健康的思维模式。

Limit bad habits, including unhealthy thought patterns.

我们都有这些习惯，练习避免并寻找替代品。

We all have them practice avoidance and find substitutes.

如果需要，寻求专业帮助。

Get professional help if needed.

41.

41.

做一个终身学习者。

Be a lifelong learner.

你的大脑就像肌肉一样。

Your brain is just like a muscle.

如果不经常给予养分和锻炼，它就会萎缩。

If you don't feed and flex it regularly, it will atrophy.

42，找到你的人生目标。

42, find your purpose.

拥有强烈目标感的人更快乐，寿命更长。

People with a strong sense of purpose are happier and live longer.

缺乏目标会消耗能量并放大抑郁。

Lack of purpose sucks energy and magnifies depression.

43，只接受那些具备你渴望特质之人的建议。

43, only take advice from people who embody the traits you want to have.

空谈无益。

Talk is cheap.

效仿那些已经做到的人。

Emulate those who have done it.

44、目标不是退休后无所事事。

44, the goal is not to retire and do nothing.

而是构建一个无需逃离的美好日常生活。

It's to build a great day to day life that you don't need to escape.

悠闲的生活是慢性死亡。

A life of leisure is a slow death.

没有些许挣扎、不确定性和切身投入，幸福便无从谈起。

Happiness isn't possible without a little struggle, uncertainty, and skin in the game.

45、享受乐趣。

45, have fun.

做些让你会心一笑的无聊小事。

Do frivolous and silly things that make you smile.

正如萧伯纳那句名言所说：我们并非因为年老而停止玩乐，

As George Bernard Shaw famously said, we don't stop playing because we grow old.

而是因为停止玩乐才变得年老。

We grow old because we stop playing.

46。

46.

无论你想在生活中做什么或实现什么，现在就开始。

Whatever you want to do or achieve in life, start now.

不要成为‘总有一天’思维的受害者，因为‘总有一天’永远不会到来。

Don't fall victim to someday thinking because someday never comes.

47。

47.

积累资产——那些会随时间增值的东西。

Accumulate assets, things that grow in value over time.

这是富人的哈森习惯，而且可以从小处着手积累。

It's the Hasson habit of rich people, and it can be done in tiny chunks.

与其花100美元冲动消费购买没有持久价值的东西，不如把这笔钱投入指数基金或比特币。

Instead of spending $100 on an impulse purchase that has no lasting value, put that money into an index fund or Bitcoin.

这会以一种好的方式让人上瘾。

It becomes addictive in a good way.

48.

48.

不要忽视健康问题的三大预警信号。

Don't ignore the big three canaries in the coal mine for health.

性欲低下与勃起功能障碍、频繁鼻窦和呼吸道问题、抑郁。

Low libido and ED, frequent sinus, and respiratory issues, depression.

这些通常本身并非医学病症。

These usually aren't medical conditions in themselves.

它们是潜在问题的症状表现。

They're symptoms of an underlying problem.

在主流医疗体系外寻找一位好医生，查明根本原因。

Find a good doc outside of the mainstream and figure out the root cause.

49.

49.

对未来要有清晰的愿景。

Have a clear vision for your future.

如果连目的地都没明确，你又如何决定前进方向？

How can you decide which direction to go if you haven't clearly defined the destination?

这听起来显而易见，但95%的人尚未详细书面定义他们理想的终极状态。

It sounds obvious, but 95% of people haven't defined their ideal end state in detail and in writing.

查看我关于这个话题的讨论串。

Check out my thread on this topic.

50.

50.

自己做决定。

Make your own decisions.

我们生活在一个社会多数建议都是错误的时代。

We live in an era where most of what society tells us is wrong.

当别人说你疯了时，别害怕打破社会常规。

Don't be afraid to break from societal norms if people say you're crazy.

这恰恰说明你走对了路。

It's a sign that you're doing something right.

51.

51.

要重视灵活性训练。

Get hardcore about mobility exercise.

随着年龄增长，限制身体机能的主要是膝盖、髋部和下背部。

As you age, it's usually the knees, hips, and lower back that limit physical performance.

每周花几小时锻炼，就能避免终身疼痛。

Thirty minutes a couple times a week can spare you a lifetime of pain.

YouTube是个很好的资源。

YouTube is a great resource.

52.

52.

全心投入家庭。

Go all in on family.

结婚。

Get married.

维持婚姻。

Stay married.

养育孩子。

Have kids.

破釜沉舟。

Burn the boats.

最终，家庭才是最重要的。

In the end, family is all that matters.

53。

53.

严格掌控你的时间。

Be ruthless with your time.

金钱来来去去。

Money comes and goes.

时间一去不复返。

Time only goes.

审视你的日程安排。

Audit your calendar.

无情地剔除琐事。

Ruthlessly cut the trivial.

加倍投入有意义的事，像生命般珍惜你的时间——因为确实如此。

Double down on the meaningful, and spend your hours like your life depends on it because it does.

54，要强烈倾向于行动。

54, have a strong bias toward action.

保持好奇心。

Be curious.

勇于尝试。

Try things.

结识他人。

Meet people.

这是你扩大与幸运相遇面积的方式，幸运是我们生活中最强大的无形力量。

It's how you increase your surface area for serendipity, the most powerful unseen force in our lives.

55岁，每十年重塑一次自我。

55, reinvent yourself every decade.

随着时间的推移，我们会逐渐偏离自己的优先事项、价值观和真实身份。

Over time, we slowly drift off course from our priorities, values, and true identity.

盘点现状，不要害怕按下重置键。

Take stock, and don't be afraid to hit the reset button.

出于正确理由的大胆、精心计算的行动几乎总能带来回报，通常甚至超出你的想象。

Bold, calculated moves made for the right reasons almost always pay off usually even more than you can imagine.