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CEO","person-tim-cook","段永平评价库克，核心是理性、理解乔布斯追求、延续苹果文化，并把苹果从乔布斯时代带入更大规模的长期经营。",5230,{"title":771,"slug":772,"description":773,"category":676,"order":774,"type":694,"volume":9,"volumeOrder":9,"chapterOrder":9},"马云：段永平为什么一直认为他了不起","person-mayun","段永平对马云的评价长期很高：他看重马云兼具理想主义和现实主义，也欣赏其勇气和企业文化意识；但这不等于他对阿里没有保留。",5240,{"title":776,"slug":777,"description":778,"category":676,"order":779,"type":694,"volume":9,"volumeOrder":9,"chapterOrder":9},"丁磊：段永平为什么说他很有悟性","person-dinglei","段永平评价丁磊，核心是“很有悟性”、单纯、不算计人，而且在网易现金很多时没有犯大错。",5250,{"title":781,"slug":782,"description":783,"category":676,"order":784,"type":694,"volume":9,"volumeOrder":9,"chapterOrder":9},"马化腾：段永平为什么正面评价他","person-mahuateng","段永平对马化腾的评价简洁但重要：人不错、年轻，并且微信和微信支付的影响非常大且深远。",5260,{"title":786,"slug":787,"description":788,"category":676,"order":789,"type":694,"volume":9,"volumeOrder":9,"chapterOrder":9},"俞敏洪：段永平为什么说他是条汉子","person-yuminhong","段永平欣赏俞敏洪的韧性和面对问题的能力，甚至说他是“条汉子”；但也认为俞离顶级企业家还有距离，新东方生意模式不是自己特别喜欢的类型。",5270,{"title":791,"slug":792,"description":793,"category":676,"order":794,"type":694,"volume":9,"volumeOrder":9,"chapterOrder":9},"季克良：段永平为什么说他对茅台至关重要","person-jikeliang","段永平评价季克良，核心是质量文化和造钟人作用：季克良让茅台成为今天的茅台，功不可没。",5280,{"title":796,"slug":797,"description":798,"category":676,"order":799,"type":694,"volume":9,"volumeOrder":9,"chapterOrder":9},"黄仁勋：段永平为什么欣赏他","person-huangrenxun","段永平欣赏黄仁勋，重点在真诚、有能量、长期方向一致，以及带领英伟达形成强生态；但他仍然区分“欣赏人”和“看懂英伟达十年护城河”。",5290,{"title":801,"slug":802,"description":803,"category":676,"order":804,"type":805,"volume":9,"volumeOrder":9,"chapterOrder":9},"段永平高度评价过的公司","topic-highly-rated-companies","段永平高度评价公司时，核心标准不是名气，而是能否长期做对事情：好产品、好商业模式、好文化、好管理层和可理解的未来现金流。",5300,"topic",{"title":807,"slug":808,"description":809,"category":676,"order":810,"type":805,"volume":9,"volumeOrder":9,"chapterOrder":9},"段永平高度评价过的人","topic-highly-rated-people","段永平评价人，重点不是名气，而是这个人是否理性、真诚、关注本质、能长期做对事情，并能把个人能力沉淀为组织能力。",5310,{"title":812,"slug":813,"description":814,"category":676,"order":815,"type":805,"volume":9,"volumeOrder":9,"chapterOrder":9},"段永平正在重估的公司","topic-revaluated-companies","段永平的重估案例最值得看的是变化过程：他会承认看不懂，也会在新证据出现后调整判断，但始终保留能力圈和长期现金流边界。",5320,{"id":817,"title":668,"body":818,"category":427,"chapterOrder":41,"date":9,"description":670,"editor":1611,"extension":1612,"meta":1613,"navigation":1614,"order":671,"path":1615,"publishedAt":9,"seo":1616,"seoDescription":670,"seoTitle":1617,"slug":669,"source":9,"sourceAuthor":1259,"sourceDate":9,"sourceNote":1618,"sourceStatus":1619,"sourceUrl":9,"sources":1620,"stem":1621,"summary":670,"tags":1622,"type":435,"updatedAt":1627,"volume":646,"volumeOrder":51,"__hash__":1628,"_collection":1629},"dao\u002Fdao\u002Fqanda\u002Fwenda-life-06.md",{"type":819,"value":820,"toc":1601},"minimark",[821,826,839,848,857,860,863,866,869,872,875,878,881,884,887,890,893,896,899,902,905,908,911,914,917,920,923,926,929,932,935,938,941,944,947,950,953,956,959,962,965,968,971,977,980,983,986,989,992,995,998,1001,1004,1007,1010,1013,1016,1019,1022,1025,1028,1031,1034,1037,1040,1043,1046,1053,1062,1067,1078,1083,1094,1099,1110,1113,1116,1119,1122,1125,1128,1131,1134,1137,1140,1143,1146,1149,1152,1155,1158,1161,1164,1167,1170,1174,1177,1184,1187,1190,1193,1196,1199,1202,1205,1212,1215,1218,1221,1224,1230,1233,1236,1239,1242,1245,1248,1252,1255,1261,1264,1267,1272,1281,1284,1289,1292,1297,1300,1314,1321,1324,1331,1334,1341,1344,1349,1352,1355,1358,1363,1366,1369,1372,1375,1383,1386,1389,1393,1397,1402,1405,1408,1411,1416,1421,1426,1429,1434,1437,1442,1445,1448,1451,1454,1457,1460,1463,1466,1472,1475,1478,1483,1486,1491,1494,1497,1500,1503,1506,1509,1512,1517,1520,1523,1526,1529,1532,1535,1538,1541,1544,1547,1550,1553,1556,1559,1562,1565,1568,1571,1574,1577,1580,1583,1586,1589,1592,1595,1598],[822,823,825],"h2",{"id":824},"第一节-zone-2力量训练与减重","第一节 Zone 2、力量训练与减重",[827,828,829,830,834,835,838],"p",{},"网友：转眼大道已经60岁了。但想想",[831,832,833],"strong",{},"巴菲特","、",[831,836,837],{},"芒格","，我们又似乎还很年轻。",[827,840,841,844,845,847],{},[831,842,843],{},"段永平："," ",[831,846,837],{},"好几年前就说过，他的梦想就是回到90岁。",[827,849,850,851,853,854,856],{},"适当运动能提高生活质量，但没有证据显示运动可以提高寿命。多几个朋友吹牛聊天会比较开心，但能常在一起聊的朋友也不好找哈。据说每天5罐可乐身体也能健康(这是",[831,852,833],{},"的玩笑，但",[831,855,833],{},"确实喝很多可乐，也没啥户外活动)。(2022-01-26)",[827,858,859],{},"网友：大道后来还有打减肥针替尔伯肽吗，效果怎么样？看特朗普打了后瘦了很多。",[827,861,862],{},"大道：最近停下来了，想看看会不会反弹。如果反弹就继续打。我打的是mounjaro，效果很好且对我没啥副作用。（2025-10-29）",[827,864,865],{},"网友：（告诉大道关于替尔泊肽、司美格鲁肽等副作用的内容）",[827,867,868],{},"大道：我知道这些东西，所以通过力量训练达到了增加肌肉同时减少脂肪的效果。我知道你对生物制药的理解很有限，也知道你是好心，但你不知道的是我不喜欢这种假装关心的指导。你知道有个东西叫AI吗？（2025-10-29）",[827,870,871],{},"网友：好奇大道体脂率控制到了多少？看照片瘦了很多。",[827,873,874],{},"大道：肯定20以下了，大概18。（2025-10-29）",[827,876,877],{},"网友：（咨询大道对16+8饮食法的看法）",[827,879,880],{},"大道：我试过16-8，对我没太大效果，但饿得很。我觉得每天一个小时快走zone2会有意想不到的效果，另外喝够水，吃对和休息好很重要。还有就是找医生看看能不能打针？",[827,882,883],{},"Mounjaro（成分为Tirzepatide，中文又常称“猛健乐”、“瘦瘦针”）近年来被多国批准用于体重管理，减肥效果显著，属于目前减重领域最受关注的新一代注射药物之一。",[827,885,886],{},"临床减重效果",[827,888,889],{},"Mounjaro可帮助平均体重减少15%至22.5%，部分研究中无糖尿病肥胖受试者减重甚至达到身体总重的26%。",[827,891,892],{},"大量三期临床试验显示，其减重效果远超传统的GLP-1激动剂（如Saxenda、Wegovy），也优于仅作用于单一GLP-1受体的药物。",[827,894,895],{},"其减肥机制在于同时激活GLP-1与GIP双重受体，有效抑制食欲、延缓胃排空、增强饱腹感、且可提升胰岛素敏感性及促进脂肪代谢。",[827,897,898],{},"使用方式与适应人群",[827,900,901],{},"Mounjaro减肥针每周注射一次，既适用于2型糖尿病患者，也被用于单纯性肥胖或超重人群。",[827,903,904],{},"最新适应症已包括非糖尿病、单纯肥胖者的体重管理。（2025-11-18）",[827,906,907],{},"网友：（询问大道成功改善腿脚问题的经验）",[827,909,910],{},"大道：问ai，问题越详细一般答案会越准确。问两个ai，答案会更靠谱一些。顺便分享一个降胆固醇的好办法：就是快走时把心率控制在zone 2，每天30分-60分钟，每次最后用2分钟到最高心率zone4-zone5，以提高vo2 max（每周5-10分钟）。具体问ai吧！",[827,912,913],{},"这是我这次回去参加30周年纪念活动听Tony在大会上讲的，我坚持了一个月，最近的检查结果显示坏胆固醇已经降到正常值以下，好胆固醇也提高了，比率非常好。为了方便控制心率，可以买一个polar beat的心率带，在手机和跑步机上都能同步看到心跳（手机心率有一点点滞后）。控制在zone2的最大好处是人完全不觉得累，恢复也容易，减脂效率高。（2025-11-09）",[827,915,916],{},"网友：（用AI解读大道分享的方法）",[827,918,919],{},"大道：Zone 2 是最大心跳的 60-70%，最大心跳一般是220-年龄，但可以专门测（差别很小）。ＶＯ2 Max可能叫最大携氧量，每周练10-15分钟就足够了。（2025-11-09）",[827,921,922],{},"网友：不快走，慢跑到zone2点可以吗？",[827,924,925],{},"大道：主要是控制心率，怎么做到没关系。请多问一下ai吧。（2025-11-10）",[827,927,928],{},"网友：通过快走达到zone4-zone5好像基本不太容易。",[827,930,931],{},"大道：我最后几分钟就开始跑了，但手是抓住把手的（怕摔跤），大概一分多钟就到了最大心跳，然后开始慢慢cool down。我觉得这个办法蛮好的，我的VO2 max数值非常好，可能跟这种做法有关系。（2025-11-10）",[827,933,934],{},"网友：我高了几年了，明天开始训练。",[827,936,937],{},"大道：坚持一个月就可能有效果了。每天60分钟，55分钟zone2，2-3分钟zone4-5。（2025-11-10）",[827,939,940],{},"网友：每天跑个3-5km也行吧？",[827,942,943],{},"大道：不要少于30分钟，不然效率不高。问ai吧？（2025-11-10）",[827,945,946],{},"网友：Zone 2 有氧基础训练和高强度间歇训练。这是一个非常科学、高效的降胆固醇和提升整体心血管健康的方案。",[827,948,949],{},"大道：是的，zone2只消耗脂肪，zone3消耗脂肪和碳水。而且，zone2恢复很容易。你问ai吧。（2025-11-10）",[827,951,952],{},"网友：我觉得吧，还有两个月就要2026年了，不如好好休息休息，明年开始更好。",[827,954,955],{},"大道：多歇几年更容易的，有机会可以直接歇菜。（2025-11-10）",[827,957,958],{},"网友：我刚开始吃了两个多月的降脂药，不知道敢不敢停药开始训练？",[827,960,961],{},"大道：先不要停药，坚持1-2个月应该就会有效果。（2025-11-12）",[827,963,964],{},"网友：（感谢大道的建议，提到喝茶的习惯）",[827,966,967],{},"大道：茶可能要少喝，毕竟是肾脏的负担。（2025-11-12）",[827,969,970],{},"网友：老巴那么爱喝可乐，不知道大道平时会喝可乐吗，哪怕是无糖可乐？",[827,972,973,974,976],{},"大道：不太喝。我已经有个不健康的爱好了，不想更多哈。",[831,975,833],{},"其实现在也很少喝，每次见他也就只是喝一小口，很节制。（2025-11-12）",[827,978,979],{},"网友：是饮酒吧？",[827,981,982],{},"大道：是的，喜欢喝红酒。（2025-11-12）",[827,984,985],{},"网友：看牙阿段应该考虑戒烟。",[827,987,988],{},"大道：红酒或者茶都可能导致牙不那么白的。（2025-11-12）",[827,990,991],{},"网友：（感谢大道分享zone2跑步方法）",[827,993,994],{},"大道：Zone2最大的好处其实就是容易坚持。我大概一个礼拜能有5天 zone2 大概55分钟，最后5分钟上最高心率。力量训练一般三次。ai上解释得一般蛮清楚的，多问几个问题就明白了。zone2最大的坏处就是过去的衣服裤子都大了，需要重新买。肚子也没了，有点可惜。（2025-11-20）",[827,996,997],{},"网友：大道是每天都跑步吗？跑步和器械训练同一天练习吗？",[827,999,1000],{},"大道：尽量每天在跑步机上快走55分钟，跑5分钟，大概平均能做到5次\u002F周。下图是我今天的心跳图。这个运动法很轻松而且不耽误事，可以看电视，还可以工作下单啥的都不耽误。力量训练我一般做不少于三次，如果有第四次的话，一定和前后两天的训练内容不一样。效果还是不错的，减重25磅后肌肉几乎没掉。感觉现在体力比30多岁的时候要好，能跑能跳，状态不错。",[827,1002,1003],{},"（2025-11-20）",[827,1005,1006],{},"网友：AI回答其中80\u002F20原则是一周一次高心率或者一周总运动量的某次，大道最后5分上高心率不知道效果怎样。",[827,1008,1009],{},"大道：我只要每周有足够高心率时间就够了哈。zone4-zone5一周能有10分钟其实就够了，主要是提高VO2 Max，就是最大携氧量。另外，我力量训练时心跳有时候也会上到最大心跳，但我一般不太计算那些时候。（2025-11-20）",[827,1011,1012],{},"我的训练项目可能不太一样，但不觉得这个数据有什么特别的，可能是因为自己比较年轻一些吧。我生活的地方有很多人喜欢运动，我见过快90岁的人背包走路打球的（9个洞）。俯卧撑在测试的时候被要求做三十个，我完成得完全不困难，我觉得再做10个应该没问题。这之前我几乎没做过俯卧撑（有点怕伤肩，因为以前有个朋友特别跟我说他做了肩膀手术，因为俯卧撑做太多了）。",[827,1014,1015],{},"我也不做仰卧起坐，训练师觉得这个对腰不太安全。另外，我不跑步（我快走，会训练跳和单腿运动，比如“保加利亚那个啥”），但打球一天走十公里以上是常态，不觉得那是个事（我一天走14000步到18000步是很经常的事情，试过连续8天打十场球全部走路的。不过，我不追求这些数据，我觉得健康最重要，不要受伤比什么都重要哈。（2025-11-20）",[827,1017,1018],{},"效果很好，我的VO2max 远好于同龄人（+25%）。（2025-11-22）",[827,1020,1021],{},"网友：（220-年龄）× 60-70%。",[827,1023,1024],{},"大道：那个其实是一般而言的心率。自己的心率最好有机会测一下？比如我的理论最大心率是220-64=156，但我的实际测试是161，大概就是我到了这个心率之后就不想再坚持了的意思。我平时上心率的时候到了159我就不再努力了。（2025-11-20）",[827,1026,1027],{},"网友：最大心率这种简单公式不够合理，最好自己测下，有条件去专门机构测试。跑步很能体现出大道说的“慢就是快”，不要急，慢慢跑，持续堆积慢跑，不知不觉就发现自己的跑步能力大大提高了。",[827,1029,1030],{},"大道：我的最大心率确实比公式高，公式155，测的160。其实自己也可以测的。（2026-08-07）",[827,1032,1033],{},"网友：段老师，最近我也开始慢跑了，控制在心率区间二，跑完挺舒服的。不知道段老师现在也还在跑吗？",[827,1035,1036],{},"大道：在不打球的日子里我会在跑步机上爬坡走路。一般是15度坡度，3.5公里左右的时速。我觉得这个办法非常好，每天40-60分钟，完全不伤膝盖的同时还不累且容易恢复，同时还可以工作或者看电视，坚持一个月左右血检就全部正常了。",[827,1038,1039],{},"以前我的胆固醇不是那么好，吃药啥的帮助也不够大。据说这个办法对血糖高的人和尿酸高的人们也很有帮助，对血压高的人群可能也有帮助。（2026-04-09）",[827,1041,1042],{},"网友：zone 2的训练不会像其他训练那么痛苦，普遍可以接受，容易上手，而且效果也不错，是一种性价比较高的锻炼方式。我自己在zone 2区间训练，没有其他事情的话，真的可以一直坚持下去，舒适度高到不会想要停下来。",[827,1044,1045],{},"大道（转AI回答）：Gemini: Zone 2（二区心率训练）是目前已知对皮质醇最友好、甚至能帮助调节皮质醇的运动方式之一。\n只有在极端情况下（比如单次训练时间过长或恢复严重不足），Zone 2 才可能导致皮质醇异常升高。",[1047,1048,1049],"ol",{},[1050,1051,1052],"li",{},"为什么 Zone 2 不会导致皮质醇暴涨？\n皮质醇的释放幅度与运动强度密切相关：",[1054,1055,1056,1059],"ul",{},[1050,1057,1058],{},"高强度运动（Zone 4\u002F5，如 HIIT、极限力训）： 身体会将其视为严重的“应激\u002F生存威胁”，交感神经高度兴奋，肾上腺会大量释放肾上腺素和皮质醇，以快速动用血糖应战。",[1050,1060,1061],{},"低中强度运动（Zone 2）： 强度维持在乳酸清扫与产生的平衡点（LT1）以下，主要依赖脂肪氧化供能。这种强度对中枢神经系统的负担极小，不会触发剧烈应激反应，因此皮质醇的提升非常微弱且平稳。",[1047,1063,1064],{"start":21},[1050,1065,1066],{},"Zone 2 对皮质醇的积极作用\n对于日常工作压力大、睡眠不足或长期处于高压状态（慢性高皮质醇）的人来说，Zone 2 训练具有显着的调节效果：",[1054,1068,1069,1072,1075],{},[1050,1070,1071],{},"增强副交感神经活性：Zone 2 能够提升心率变异率（HRV），帮助身体更快从“战斗或逃跑”模式切换回“休息与消化”模式。",[1050,1073,1074],{},"优化线粒体与胰岛素敏感性：它能高效利用游离脂肪酸，减少身体对血糖和皮质醇依赖的代谢代偿。",[1050,1076,1077],{},"代谢体内积聚的应激激素：适度的 Zone 2 血液循环可以帮助代谢掉白天因心理压力积累的肾上腺素和皮质醇。",[1047,1079,1080],{"start":26},[1050,1081,1082],{},"什么情况下 Zone 2 会让皮质醇升高？\n虽然 Zone 2 强度低，但在以下场景中，它依然可能导致皮质醇过高：",[1054,1084,1085,1088,1091],{},[1050,1086,1087],{},"单次持续时间过长（通常超过 90–120 分钟）：即使强度很低，随着体内肌糖原耗竭，身体为了维持血糖水平，会迫使皮质醇升高以分解蛋白质\u002F脂肪供能。",[1050,1089,1090],{},"空腹\u002F严重低碳水状态下长时间有氧：缺乏能量储备时，皮质醇会更早、更多地被动员起来进行糖异生。",[1050,1092,1093],{},"过度训练与恢复不足：如果你本身已经处于严重的“体能破产\u002F过度疲劳”状态，即便是 Zone 2 也可能成为压垮恢复能力的额外负担。",[1047,1095,1096],{"start":31},[1050,1097,1098],{},"实操建议：如何保持 Zone 2 的最佳效益？",[1054,1100,1101,1104,1107],{},[1050,1102,1103],{},"控制单次时长：日常健身或打底训练，单次 Zone 2 保持在 45–75 分钟 即可获得最佳的代谢与心肺收益，无需动辄 2 小时以上。",[1050,1105,1106],{},"注意补充水分与能量：超过 60 分钟的训练，可适当补充电解质或微量碳水，避免血糖过低刺激皮质醇分泌。",[1050,1108,1109],{},"监测恢复指标：通过观察晨起静息心率和 HRV，如果发现静息心率持续偏高或 HRV 显著下降，说明总体训练\u002F生活压力过大，应适当减量或安排休整。（2026-08-06）",[827,1111,1112],{},"网友：这个运动强度再加打球，担心有足底筋膜炎啊，一落地脚后跟疼。",[827,1114,1115],{},"大道：你要有这个问题的话，需要看脚医生。我大概10年前出现过这个问题，后来医生帮我做了一个特殊的鞋垫，这么多年都没再有问题。另外，要学会拉筋，不然也容易出现问题。（2025-11-21）",[827,1117,1118],{},"网友：我有这个问题四个月啦。",[827,1120,1121],{},"大道：那会蛮痛苦的，甚至很影响睡觉，需要马上找脚医生。这个问题不太会自愈，除非你能解决问题的来源。解决的方案出奇的简单，大概2-4个礼拜就能好（记忆中）。需要专门做鞋垫，医生会给你用石膏一样的东西先做个脚模。医生还可能给你一个套在脚上的套子，晚上睡觉时带着，帮助你拉筋。全部是很简单的物理疗法，但非常有效。（2025-11-22）",[827,1123,1124],{},"网友：请问大道做力量训练，是自己在家里练，还是去健身房找教练一起练？",[827,1126,1127],{},"大道：在家里健身房，一般有教练。（2025-11-21）",[827,1129,1130],{},"网友：大道哥用大重量的卧推，硬拉，深蹲方式锻炼吗？",[827,1132,1133],{},"大道：我不太用大重量，因为怕受伤。ai说总重量一样是效果实际上是非常接近的。小一点重量但多一些次数会安全很多。比如我可以硬拉150公斤三次，但我很可能会选择硬拉110kg5次。（2025-11-21）",[827,1135,1136],{},"网友：大道撸铁吗？推荐做力量训练，有助于控制挥杆。",[827,1138,1139],{},"大道：说得像你golf水平很高似的。我大概每个礼拜两到三次力量训练吧。（2026-04-14）",[827,1141,1142],{},"网友：新手不能长游，不是体能问题，基本上都是呼吸问题。",[827,1144,1145],{},"大道：哈，是的。我一直觉得游泳很累，直到我小孩的教练教他们的时候，我问教练，为什么我觉得游泳好累啊？教练说，你游游给我看一下。于是我游了25米，教练问：你怎么换气的？我说完人家就笑了……就学了一分钟，我后来游泳就没问题了。",[827,1147,1148],{},"不过我只会蛙泳（当然仰泳没问题），别的没学。我水性还可以，中学时就可以在水库里呆几个小时了，仰泳是必须的。（2026-04-14）",[827,1150,1151],{},"网友：我们这个年龄段应该做哪些运动？",[827,1153,1154],{},"大道：我觉得主要就是有氧和力量（无氧）训练。力量训练非常重要，不然掉肌肉会是件很麻烦的事情。补充蛋白质，纤维都很重要。每天补充一定量的Creatine（肌酸）的效果有点意想不到的好。冰水浴对消除疲劳和加速恢复帮助很大。有空跟Ai好好聊聊吧，现在学习知识真是太方便了。我觉得我现在的体力甚至比三十年前都好，适当运动确实是有效果的。（2026-01-25）",[827,1156,1157],{},"网友：其实是，有氧（心肺）+无氧（抗阻）+拉伸（韧带与肌肉），三项结合最好。",[827,1159,1160],{},"大道：拉伸是必须的！另外，桑拿（干蒸每个礼拜57分钟，每次15分钟左右，泡热水澡也会有很大好处），冰水浴（每个礼拜11分钟，每次不超过3分钟，摄氏5-15度，力量训练六个小时后，有氧完了后汉消了应该就可以），足够睡眠，足够蛋白质，足够纤维，补充肌酸……很多东西都很重要。和ai讨论一下细节很重要。另外，减脂每天zone 2 做到 35-60分钟效果很好……。",[827,1162,1163],{},"简单讲，跟ai好好聊聊会很有帮助的。每个人情况不一样，ai可以量身定做。这里要小心的是，ai有时候会乱说，所以同样问题可以问下不同的ai。另外，问题要尽量详细，要多讨论细节……。（2026-01-26）",[827,1165,1166],{},"网友：很难过冰水浴这关。",[827,1168,1169],{},"大道：一度一度降，从二十几度开始。一旦适应了，好处真是不小哈。另外，不要贪心，我觉得能到12-14度就足够了，未必需要到5度去。试试以前最好问过医生，同时问问ai，好好查查注意事项，不是每个人都有好处的。（2026-01-26）",[822,1171,1173],{"id":1172},"第二节-睡眠体检与日常保健","第二节 睡眠、体检与日常保健",[827,1175,1176],{},"网友：（咨询住房噪声困扰问题）",[827,1178,1179,1180,1183],{},"大道：用白噪音可以对抗噪音，",[831,1181,1182],{},"苹果","耳机可以测噪音度。白噪音开大一点应该可以应对绝大多数外界噪音。（2025-10-21）",[827,1185,1186],{},"网友：对，先试试白噪音、其实只要是住宅都会有点噪音的。先用最小的代价，白噪音分散注意力加和楼上继续沟通，实在不行就搬离找个顶楼。",[827,1188,1189],{},"大道：是的，我觉得白噪音最简单实用，手机里很容易找到，我自己旅游的时候经常用。白噪音还可以增加深睡眠比例，可以试试的。不知道怎么找手机上的白噪音的人可以问下ai的。 （2025-10-22）",[827,1191,1192],{},"从回复看，似乎知道白噪音的人的比例很低。我是以前带孩子睡觉时学会的，后来发现iPhone上用白噪音非常方便，现在经常用。（2025-10-22）",[827,1194,1195],{},"网友：有人下雨天就睡的好，雨声也是一种白噪声.",[827,1197,1198],{},"大道：iPhone里面有各种白噪音，包括雨声，溪水，海浪……有15种以上白噪音可以选的。（2025-10-22）",[827,1200,1201],{},"网友：段老师，您平时睡眠的质量分数高吗？以前经常在88到92分，最近总是掉在78分左右。",[827,1203,1204],{},"大道：看你多大年纪吧？ 我能到80分以上就很高兴了。（2026-02-02）",[827,1206,1207,1208,1211],{},"大道：我有过几次睡前喝了点",[831,1209,1210],{},"茅台","，结果发现深睡眠到了三个多小时，平时到两个小时就很好了。（2026-02-02）",[827,1213,1214],{},"网友：大道哥方便说一下吃什么药物帮助延长睡眠时间吗？",[827,1216,1217],{},"大道（转AI回答）：现在比较新的、相对“不上瘾”、还能增加深睡眠的安眠药大类，主要是食欲素受体拮抗剂（Orexin receptor antagonists，简称DORA），代表药物包括达利雷生Daridorexant（国内2025年刚批准上市）。",[827,1219,1220],{},"现在我有时候会吃一片这个，能增加深睡眠。这是处方药，要先问医生的。另外，Costco的sleep aid也可以帮助睡眠。（2026-04-13）",[827,1222,1223],{},"网友：我是一名精神科医生，工作之余研发了一个助眠硬件产品，但没有做睡眠监测功能：一是监测可能加重入睡的心理压力，二是200元左右的价格做监测大多是噱头。很多人因为没有监测功能而不买，我该坚持吗？",[827,1225,1226,1227,1229],{},"大道：我觉得检测睡眠的东西已经有了很多了，",[831,1228,1182],{},"表和oura都蛮好用的。如果你的产品确实能帮到睡眠的话，人们一定慢慢会知道的。时间可能会很长，但也不会太长，如果你的产品真的能帮到睡眠的哈。睡眠是个非常大的市场，至少数以百亿美金计吧。（2026-06-07）",[827,1231,1232],{},"网友：肠胃镜四十岁左右就应该检查了",[827,1234,1235],{},"大道：美国医保要求50岁一定要做，但有些地方的饮食结构也许40岁做一下更好。代价很小，安全很多。（2026-08-22）",[827,1237,1238],{},"网友：10年95%的概率，可能夸大了，",[827,1240,1241],{},"大道：医生原话是有三个息肉（共发现6个）10年内必癌变，但现在没事了，每三年复检一次。那是15年前的事情了。（2026-08-22）",[827,1243,1244],{},"网友：健身达人频繁去世的警示。半马120，全马250，浑身肌肉，说没就没了。35岁以上运动性心源性猝死，80%根本原因是冠状动脉粥样硬化——血管壁长了斑块，平时堵没感觉，但剧烈运动时不稳定斑块破裂，血栓几分钟内形成，血管堵死。",[827,1246,1247],{},"大道：体检很重要，我刚在Mayo clinic体检了两天。有条件的最好每一到两年体检一下。找个好医生或者问问ai也可能有帮助。50岁一定要做肠镜和胃镜，早点做也没问题。 我50岁第一次做肠镜时发现了一些小东西，医生说没问题，已经处理了。如果没处理的话，10年内癌变的概率是95%以上！（2026-08-22）",[822,1249,1251],{"id":1250},"第三节-心理健康与生活习惯","第三节 心理健康与生活习惯",[827,1253,1254],{},"（Omaha）",[827,1256,1257,1260],{},[831,1258,1259],{},"段永平"," ：说一些和投资没那么直接相关的事：80岁的巴菲特和86岁的芒格在会上一讲（包括回答问题）就是近6个小时，好像身体好的很。第二天上午我见到他们时，依然觉得他们很精神，一点也没看出疲惫的样子。我突然觉得价值投资可能是个可以让人长寿的好办法。5号去听芒格讲，以前还没去过呢。",[827,1262,1263],{},"顺便说下，《穷查理宝典：查理·芒格的智慧箴言录》这本书不错，李路的序言写的也很好，我翻了一下，觉得自己该好好看看。（2010-05-04）",[827,1265,1266],{},"网友：高尔夫对您来说是不是减压的一种方法？",[827,1268,1269,1271],{},[831,1270,843],{}," 游戏是减压的，高尔夫就是好玩。(2010-03-18)",[827,1273,1274,1275,1277,1278,1280],{},"我其实曾经问过",[831,1276,833],{},"同样的问题：钱对你已经没啥意义了，你做投资的意义在哪里？",[831,1279,833],{},"说：这是一个很好玩的游戏啊！我觉得打高尔夫也有点像，对身体健康也有帮助。(2022-03-23)",[827,1282,1283],{},"网友：爱和健康，自认为那是有钱人的玩意呀！",[827,1285,1286,1288],{},[831,1287,843],{}," 没有爱和健康的人其实也很难有钱，就算有钱了也不快乐。(2013-01-18)",[827,1290,1291],{},"网友：守着漫漫人生，不知道该干点啥。",[827,1293,1294,1296],{},[831,1295,843],{}," 有时候过得比想象中还快。我的同学里已知的已经有超过10个离世了(中学、本科、研究生)，还有一个大学同学得了阿尔茨海默病，基本上认知能力已经降到和几岁的小孩差不多了，前两天刚通了个视频，让人非常难受。人生无常，身体健康最重要！",[827,1298,1299],{},"网友：我是应届毕业生，家里出了笔钱支持我在教育领域创业，以诊疗、咨询、课程等形式来帮助解决青少年抑郁焦虑的心理问题。想请教您有什么建议？",[827,1301,1302,1304,1305,1309,1310,1313],{},[831,1303,843],{}," 我觉得你要做的事情是非常非常有意义的！也许是因为很多家庭教育小孩过于严厉(包括打骂等)，很多人都会有原生家庭的心理阴影，进而导致焦虑甚至抑郁症的情况也不少。我有时候会想，我能相对比较",[1306,1307,222],"a",{"href":1308},"\u002Flixing","和",[1306,1311,18],{"href":1312},"\u002Fpingchangxin","很可能跟我爸妈从小就不打骂我有很大关系，心里没有很多人有的那种恐惧感。",[827,1315,1316,1317,1320],{},"作为生意，这似乎很难是个好",[831,1318,1319],{},"生意模式","，但做好了你就算是功德无量了，会帮到很多人的。所以，也许用做公益的态度坚持下去就好！",[827,1322,1323],{},"网友：20岁的年纪应该给未来投资些什么？",[827,1325,1326,844,1328],{},[831,1327,843],{},[831,1329,1330],{},"学会爱和健康比什么都重要。",[827,1332,1333],{},"网友：都知道身体健康最重要，就是不知道怎么才能健康。",[827,1335,1336,844,1338],{},[831,1337,843],{},[831,1339,1340],{},"尽量不要做不健康的事情，比如不用margin，不做空，不投不懂的公司，不投不靠谱的人(哈哈)，不抽烟，少喝酒，要喝就喝好酒比如茅台(这个是玩笑)……至于该干嘛就很难穷举了，而且争议很多。",[827,1342,1343],{},"网友：青少年抑郁焦虑可能跟发育过程中荷尔蒙水平不稳定有关，有时很自信有时很自卑。",[827,1345,1346,1348],{},[831,1347,843],{}," 小时候的那些阴影会一直在的，如果没人帮助他们去掉的话。",[827,1350,1351],{},"儿童抑郁症这个问题比较复杂，我并不是太懂里面的原因，但希望大家会重视起来。我最近看脱口秀，里面好多演员好多次提到父母教育小孩的不正确方式。这些演员都是幸存者，有很多可能自己过不去就出问题了。作为一线教育工作者非常不容易，辛苦了！(2020-10-17)",[827,1353,1354],{},"李玟居然？!当年张国荣过世也同样让人难受！他们两人的歌我都没怎么关注过，但他们的大名都是非常熟悉的。人生不容易，抑郁症真是有点可怕。",[827,1356,1357],{},"希望更多的人会因此开始更多地关注心理健康。",[827,1359,1360],{},[831,1361,1362],{},"我偶尔也会有某些挥之不去的不舒服的想法，我采用的办法就是尽快转移注意力。玩游戏是个很好的转移注意力的办法，听听合适的音乐或运动(比如高尔夫、游泳)都是办法。这不是专业的意见，只是自己的一点体会。",[827,1364,1365],{},"根据世界卫生组织的数据，全球约有2.8亿人患有抑郁症。抑郁症在女性中的发病率比男性高约50%，全球女性抑郁症患病率为6%，男性为4%。60岁及以上老年人中抑郁症的患病率为5.7%。在世界范围内，超过10%的孕妇和刚分娩的妇女患有抑郁症。(2023-07-06)",[827,1367,1368],{},"网友：我大学的时候酷爱打游戏，后来因为工作没时间就没怎么玩过了，25 年工作压力太大，导致自己耳鸣血压升高，我又重新拾回了游戏，抽空就玩会。会带儿子一起去逛泡泡玛特，一起摇盒，现在耳鸣大幅缓解，血压回到了正常区间（同时有注意饮食）现在的内卷状态，每个人都渴望下班找到自己的情绪出口和放松方式！",[827,1370,1371],{},"大道：我当CEO的时候，也是会在压力大的时候玩游戏的。玩游戏能够有效地转移注意力。（2026-08-16）",[827,1373,1374],{},"网友：大道对别人的成就已经不再羡慕了，因为他自己也做到了自己行业的天花板之一。大道现在真正的欲望就是对生命长度的追求了，他应该很能理解秦始皇为什么老了如此痴迷长生。",[827,1376,1377,1379,1380,1382],{},[831,1378,843],{}," 我绝不痴迷长生，虽然我希望能够健康生活。我觉得100岁还能很清醒地做自己喜欢做的事情就了不起，但我能",[1306,1381,222],{"href":1308},"面对真实的世界。（2025-10-19）",[827,1384,1385],{},"网友：（分享人生感悟）",[827,1387,1388],{},"大道：世界是公平的，健康开心活个90-100岁就蛮好的了。（2025-12-13）",[822,1390,1392],{"id":1391},"第四节-高尔夫","第四节 高尔夫",[1394,1395,1396],"h3",{"id":1396},"早期球场问答",[827,1398,1399,1401],{},[831,1400,843],{}," 高尔夫成绩：0+0+1+（-1）+（-1）+1+0+0+0+（-1）+（-1）+0+1+0+1+0+0+0=0",[827,1403,1404],{},"4+3+4+4+3+4+5+4+4+4+3+5+4+4+3+4+4+5=71",[827,1406,1407],{},"Palo Alto Hills&Country Club，2011-10-26，下午。业余球员不容易啊，纪念一下。（2011-10-27）",[827,1409,1410],{},"网友：如果段总和老虎打一场，什么结果？",[827,1412,1413,1415],{},[831,1414,843],{}," 2000年和老虎打过18洞，我们两个打一个，输了5杆。（2010-07-15）",[827,1417,1418,1420],{},[831,1419,843],{}," 简单和容易完全不是一回事。比如一个好的golf运动员（其他的运动大概也差不多）一天大概要练8到10个小时的球，常年如此，简单而枯燥但绝对不容易。（2010-11-10）",[827,1422,1423,1425],{},[831,1424,843],{}," 投资和当运动员最大的不同是受体力的影响小，80多岁还可以干。当然，有些运动80多岁也可以干的很幸福。（2010-11-10）",[827,1427,1428],{},"网友：今年以来高球技术进步得快还是慢？呵呵！",[827,1430,1431,1433],{},[831,1432,1259],{}," ：好像有一点点进步。总是很庆幸自己不是靠打高尔夫谋生的。（2011-05-28）",[827,1435,1436],{},"网友：段大哥，请问您在打高尔夫球的过程中，会不会因为想到输赢而紧张从而导致技术动作变形？想听听段大哥对心态的看法。",[827,1438,1439,1441],{},[831,1440,843],{}," 平常心在这里指的就是只想每一杆怎么打，别想结果，能做到的赢面就大了。（2015-06-28）",[827,1443,1444],{},"会打高尔夫的人大概都知道，凡是想打远点儿的时候都是最容易犯错的时候。",[827,1446,1447],{},"一直想把自己的体会写下来，先写个标题，以后慢慢加。",[827,1449,1450],{},"golf是18洞的游戏，职业比赛一般打4场，就是72洞。好的职业选手一年一般打20多次比赛。",[827,1452,1453],{},"每次比赛的输赢是按总杆数计算的，所以只要打坏几个洞总成绩就不好了。",[827,1455,1456],{},"golf的成绩实际上和别的选手成绩无关，只管打自己的球，但很多人还是会受到别的选手的表现的影响。",[827,1458,1459],{},"再好的球手也会犯错误，但好的球手错误的概率低，很少连续犯错。",[827,1461,1462],{},"没有完美的golf，也没有完美的投资，人生也一样。",[827,1464,1465],{},"很好的球手和一般的球手大多数时候看不出有多大的区别，有时候好球手也有表现不好的时候，但时间长了后会发现其实两者区别巨大。",[827,1467,1468,1469,1471],{},"不管多好的球手，当失去",[1306,1470,18],{"href":1312},"时，一样会打得很烂。",[827,1473,1474],{},"球是一杆一杆打的，是一个洞一个洞打的，是一场球一场球打的，每一杆都必须认真、专注，不然总成绩就会受到影响。（2012-12-20）",[827,1476,1477],{},"网友：我也是一个高球爱好者，记得大道以前写过投资与高尔夫的关系，不知道几年下来是否有新的感悟？顺便如果方便的话透露一下您的handicap",[827,1479,1480,1482],{},[831,1481,843],{}," 我的差点目前是5左右，就是20%的机会可以打到这个成绩的意思，作为一个不练球的爱好者而言，还算不错。我理解golf就是一杆一杆打的游戏，每一杆的处理和上一杆都没关系，最重要是避免犯大错，和投资有点像。（2019-03-15）",[827,1484,1485],{},"网友：30岁以后开始起步高尔夫晚吗？大道学长能分享一些学习高尔夫的经历吗？",[827,1487,1488,1490],{},[831,1489,843],{}," 我35岁开始打球。一开始就很喜欢，正好碰上那段时间有空，就基本上天天打球了。大概到第100天就第一次破了80。目前水平和那个时候没有本质提高，但稳定了不少，目前差点在6左右。打golf很像投资，需要排除干扰，集中，每一杆都和以前的任何一杆没关系……。你打到80杆以下就可能会明白很多的。（2019-05-06）",[1394,1492,1493],{"id":1493},"近年球场问答",[827,1495,1496],{},"网友：大道您好，您打高尔夫这么多年，驱动您一直打下去的原因是什么？",[827,1498,1499],{},"大道：你要能打到80杆以内再来问这个问题吧！（2025-11-14）",[827,1501,1502],{},"网友：请问大道，为什么说打球比搞懂一个公司还难？",[827,1504,1505],{},"大道：感觉你既不打球也不懂企业？你得两个都懂才能明白的。（2025-11-12）",[827,1507,1508],{},"网友：（问打球有没有阶段性目标）",[827,1510,1511],{},"大道：有的，比如破百，破90，80，75，72…..目前的大目标是可以打球到95岁，如果能做到的话，杆数小过年纪是自然可以做到的（希望80岁以前做到这点）。合适的运动和生活方式很重要。（2025-11-12）",[827,1513,1514,1516],{},[831,1515,843],{}," 这几天在国内。今天打了一天球，白天打高尔夫晚上打羽毛球，不亦乐乎，回到家才发现今天是礼拜五，美股还开着呢。之前一直以为今天礼拜六。",[827,1518,1519],{},"大道：Routine is very important! 你可能没有认真做你的routine，不然这么久后还100杆是很难理解的。（2026-07-25）",[827,1521,1522],{},"网友：我最近卡在100杆左右，总是降不下来，低级失误也总是很诡异地出现。短切和推杆最近比较稳定，可每洞第二杆的铁杆失误率居高不下——球道宽阔时7、9、P能比较稳定地打170、145、120码，可旁边有障碍、OB桩，或者这一杆比较重要，就很容易打偏、打深、打薄，感觉像是一个心理问题。",[827,1524,1525],{},"大道：我最近10场球有7场7字头，但只有一场没有double（打了73），其他场都有两个double（76-79）。golf确实很难的，经常一个小错误就变成大惩罚。一直保持理性和专注非常不容易。（2026-07-26）",[827,1527,1528],{},"网友：看了2025雪球对您的采访，您说股票难也不如高尔夫难，我一直想听：对于现在的您，觉得高尔夫还难在哪里？我打高尔夫四年，打球一年多时打到过81杆，最近两年几乎不练球，就在92-100之间徘徊。我比较难做到的，就是减少杂念。您的差点是多少？",[827,1530,1531],{},"大道：我目前差点4.1，最近的10场球有9场7字头，最好73. 平时不练球，但下场前会热身。没啥体会，就是多打。我一个礼拜4-5场球，都是自己推车，即好玩又锻炼了（zone 2可以在1.5-2小时）（2026-07-29）",[827,1533,1534],{},"大道：过去12场球已经11场7字头了。昨天开局状态不好，想着很难再打7字头了……。唯一一场83是在Shinnecock Hills（今年美国公开赛），风大雨也不小，打完飞机航班都取消了。（2026-07-30）",[827,1536,1537],{},"网友：大道不用球童吗？没打过高尔夫，听说球童除了推车还能规划击球路线等专业建议啊。",[827,1539,1540],{},"大道：我不喜欢用球童，自己也不摆线，完全凭感觉。摆线有时候会影响推杆的距离感。（2026-07-30）",[827,1542,1543],{},"网友：今天北京非常热，所以即使是周末，白天打球的人也很少。我10:00开球，做好了全套的防晒准备。戴上了防晒面罩、套上了防晒冰袖，之所以顶着烈日也要下场，是因为我隐约有种预感：今天也许要出好成绩。",[827,1545,1546],{},"其实我每天都有这种预感，只不过现实会在某个时刻帮我擦掉它。第一球就开了个大右直，...",[827,1548,1549],{},"大道：另外，我觉得你打球过程中过于关注总成绩了。其实关注每一杆，从概率的角度想什么策略对你概率上最好比关注成绩要重要，不然会分心。（2026-08-01）",[827,1551,1552],{},"大道：我的教练让我用56度打沙坑，因为60度杠头速度不够。改回56度后正常情况下我能救到的概率大概有40%多了。我也用过60度，失误率高一些。（2026-08-01）",[827,1554,1555],{},"大道：恭喜破纪录了！你可能还要徘徊一段时间才能破9. 可能可以考虑用driver或者3号木开球。我以前用60度，但发现失误率总是高过56度，虽然有时候会打出漂亮的球。我现在基本上不用60度了，沙坑里都是用56度。你要是沙坑练好了很可能就容易破9了。攻果岭那杆最好不要怕沙坑，不然上果岭率会降低。前提是下了沙坑一杆能上果岭。出沙坑其实是不难的一个技巧，但很多新手会害怕沙坑。（2026-08-01）",[827,1557,1558],{},"网友：我一直用60度因为起球角度高倒旋大，但确实不稳定，我换56练练",[827,1560,1561],{},"大道：一般来说，大多业余用60度得到的好处远不如失误多。职业练得多，击球点准，杆头速度也够，所以能够有可控的倒旋。（2026-08-03）",[827,1563,1564],{},"网友：大道开球平均距离多少？",[827,1566,1567],{},"大道：状态好的时候可以carry 220甚至以上，连滚带爬也能到240-250，状态不好的时候也就carry 200-210. 打球前的热身很重要。（2026-08-03）",[827,1569,1570],{},"网友：您认为造成业余打不过职业的主要原因是什么？对于您来说我认为心态、球商、教练等原因肯定不是，喜欢程度应该也不是，您应该特别喜欢这项运动，主要是因为训练时间吗？",[827,1572,1573],{},"大道：所有的职业都是业余转的啊，你这个逻辑问题比较大。业余打不过职业是个结果，因为打得特别好的大都转职业了。但是也有很好的业余不转职业的，但他们和职业水平不相上下。master就有一个球员，打过好几届名人赛了，但就是不转职业。以后更不会转了，因为已经40左右了。（2026-08-03）",[827,1575,1576],{},"网友：（分享让AI分析大道与库里高尔夫水平对比的结果）",[827,1578,1579],{},"大道：库里水平肯定要高很多的。他是0差点，我大概是4-5差点。库里欠我一场球，但一直没时间哈，不然我可以告诉大家我们的差距有多大。他球比我远很多很多，我很难打到他那个水平的。不过，我比伊戈达拉打得好，虽然他球也很远。我的最好成绩是68，如果我的最好状态撞上库里不那么好的状态的话，我也是有机会的，小概率事件。（2025-11-16）",[827,1581,1582],{},"网友：大道，库里在高尔夫领域能算接近职业选手吗？腾讯张小龙算高尔夫业余选手的天花板吗？",[827,1584,1585],{},"大道：张小龙和我差不多，大概在业余里面属于top 10%-5%，接近5%。我的差点目前4.2，在65岁以上业余人群里应该在top 2%了。库里在业余里面绝对是top 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