1. 他曾经是一个非常严重的好色之徒，收入的绝大部分都花在女人身上，经常出入城市的花街柳陌，把自己搞得身体很差，也不知收敛。

1. He used to be a very serious hedonist, spending the vast majority of his income on women, frequently visiting the city's red-light districts, and he ended up with a very poor physical condition, without knowing how to rein in his behavior.

2. 每周至少150分钟的中等强度运动或75分钟的高强度运动。

2. At least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

3. 《曾国藩家书》写道：“夜饭不荤，专食素，亦 养生 之宜，且崇俭之道也。”晚饭清淡一些，多吃素菜，是一种良好的 养生 方式。那些膏粱美味，肥鱼大肉，味香口爽，却容易给肠胃和身体造成负担。年深日久，必然侵蚀 健康 ，贻害无穷。

3. The "Zeng Guofan's Family Letters" states: "Not eating meat for the evening meal and exclusively eating vegetarian food is also beneficial for health, and it upholds the virtue of frugality." Having a light evening meal with more vegetarian dishes is a good way to maintain health. Those rich and delicious foods, fatty fish and meats, with their savory taste and pleasant mouthfeel, can easily burden the intestines and body. Over time, they will inevitably erode health and cause endless harm.

4. 进行适量的有氧运动，如散步、跑步、游泳等，以及力量训练。

4. Engage in moderate aerobic exercise, such as walking, running, swimming, etc., as well as strength training.

5. 精神活动对身体的作用，就像一个国家的君主。君主决定国家的运转，精神主导身体和生命的状态。 一个人洒脱豁达，积极乐观，精神振作，生命处于舒展和愉悦的状态，就能激发元气，延年益寿。 相反，郁郁寡欢，悲观失落，则难长久。

5. The effect of mental activities on the body is like that of a country's monarch. The monarch determines the operation of the country, and the spirit governs the state and quality of life. When a person is carefree and open-minded, positive and optimistic, spirited, and their life is in a state of relaxation and joy, they can boost their vital energy and prolong their lifespan. Conversely, those who are melancholic and gloomy, pessimistic and despondent, find it difficult to maintain longevity.

6. 看着日渐老去的妻子，曾国藩也对别人动了色心。家里的妻子慢慢老去了，此时的曾国藩看到别人如花似玉的小妾就动了小心思。等他回到家里的时候，他冷静了下来，认为这是不对的。随着年龄的增长，曾国藩领悟到色这个子害人不浅，要成为他想成为的人，他就得把色给戒了。

6. Watching his increasingly aged wife, Zeng Guofan also developed a lustful desire for others. As his wife at home aged, Zeng Guofan began to have secret thoughts about the beautiful concubines of others. When he returned home, he calmed down and realized this was wrong. As he grew older, Zeng Guofan came to understand that lust is deeply harmful. To become the person he wanted to be, he had to renounce it.

7. 一个人贪婪于肉体的快感，频繁挥霍身体，表面上可能看不出来，实际上，身体已经被完全掏空了，随时都可能倒下。

7. A person who is greedy for physical pleasures and frequently squanders their body may not appear to be so on the surface, but in reality, their body has been completely drained, and they may collapse at any moment.

8. 保持乐观、积极的心态，有助于提升免疫力和健康水平。

8. Maintaining an optimistic and positive mindset helps enhance immunity and improve health levels.

9. 避免暴露在有害环境中，如二手烟、化学品污染等。

9. Avoid exposure to harmful environments, such as secondhand smoke, chemical contamination, etc.

10. 被称为半个圣人的曾国藩，一生非常自律。在饮食方面，他主张少食和清淡。每顿只吃六七分饱，并多以蔬菜等素食为主。

10. Zeng Guofan, known as half a sage, was extremely self-disciplined throughout his life. In terms of diet, he advocated for eating less and keeping it light. He would only eat to about six or seven out of ten, with a preference for vegetarian dishes such as vegetables.

11. 孔子说，食色性也，人之大欲存焉。又说，色欲贵有节，食无过饱。

11. Confucius said, "Food and sex are the nature of humans, where the greatest desires are rooted." He also said, "Sexual desires should be honored with moderation, and food should not be over-indulged."

12. 保有一颗欢喜心，不管遇到什么，都云淡风轻地过，痛痛快快地活，我们就能活得更长久，更快乐，更精彩，更值得。

12. Keep a joyful heart, breeze through whatever comes our way, live life to the fullest, and we can live longer, happier, more vibrantly, and more worthwhile.

13. 物理学家杨振宁已经活过一百岁，在镜头中，翁帆搀扶下的他依然目光坚定，笑容温暖，语言清晰，看不见明显的衰朽之气。这与他终身坚持运动有莫大的关系。

13. The physicist Yang Zhenning has lived to be over a hundred years old. In the camera lens, he still maintains a firm gaze, a warm smile, and clear speech, without any obvious signs of decline. This is greatly attributed to his lifelong commitment to physical exercise.

14. 琼西一直没有等到树叶落下来，她看见叶子始终碧如翡翠，生机勃勃，重新燃起生命的希望。她要像树叶一样，坚忍地面对风雨，积极地展现生机。最后，她战胜病魔，得到治愈。

14. Qiongxi never waited for the leaves to fall, for she saw the leaves always remained emerald green, full of vitality, and it rekindled her hope for life. She wanted to be like the leaves, enduring the storms and showing vitality actively. In the end, she overcame her illness and was cured.

15. 养成规律的作息习惯，有助于维持身体的生物钟。

15. Establishing a regular routine of rest and activity helps maintain the body's biological clock.

16. 后来他开始尝试跑步，并逐渐在跑步中感受到了乐趣。一开始跑得越多，激素分泌越旺盛，性欲就越强，但每一次释放都会影响他跑步时的感觉，他开始逐渐的控制性欲。

16. Later, he started to try running and gradually found joy in it. Initially, the more he ran, the more intense the hormone secretion became, and his libido was stronger. However, each release affected his running experience, and he began to gradually control his libido.

17. 琼西想，等这片叶子掉下来，我的生命也快结束了。一个老画家窥探到了她的心事，决定帮助她活下来。于是，在树叶飘落的风雨之夜，他爬上树枝，在原位画上一片叶子。

17. Qiongxi thought, when this leaf falls off, my life will be nearing its end. An old painter discerned her innermost thoughts and decided to help her survive. So, on the windy and rainy night when the leaves were falling, he climbed onto the branch and painted another leaf in its place.

18. 第一则办法是写日记，每当见色起意，就用文字解剖心灵，痛骂自己。第二则办法是让自己忙起来。忙事业，忙工作，忙读书交友，让自己没有闲暇和色欲折腾。

18. The first method is to keep a diary. Whenever one is tempted by desires, use words to dissect one's own heart and severely scold oneself. The second method is to keep oneself busy. Busy with one's career, work, and reading and making friends, so that one does not have the leisure or temptation to indulge in desires.

19. 二八佳人体似酥，腰间仗剑斩凡夫。虽然不见人头落，暗里教君骨髓枯。

19. The 28-year-old beauty is as soft as sugar, wielding a sword at her waist to cut down ordinary men. Though you don't see their heads fall, secretly it makes your bones dry up.

20. 即使不是每个人都需要戒色，只是那些纵欲过度，身体明显亏虚的人需要戒色。

20. Even if not everyone needs to abstain from lust, it is only those who indulge excessively and whose bodies are obviously depleted who need to abstain from lust.

21. 当你修炼出一颗积极乐观的心，你是给自己的生命洒满阳光。它能杀灭身体的病毒，驱散生活的阴霾，解除命运的诅咒，帮我们延年益寿，抵达幸福。

21. When you cultivate a positive and optimistic heart, you are sprinkling sunshine over your own life. It can kill the viruses in your body, dispel the gloom of life, lift the curse of destiny, help us to live longer, and reach happiness.

22. 2020年新冠病毒出现的时候，82岁的钟南山院士挂帅出征。镜头里的他，精神矍铄，步履矫健，思维敏捷。满身的活力，比起年轻人有过之而无不及。一年后，获得共和国勋章的他，大跨步走上颁奖台，神采奕奕。众人为他喝彩的同时，也祝福他拥有一副好身体。

22. When the novel coronavirus emerged in 2020, 82-year-old academician Zhong Nanshan took the lead in the fight against the disease. In the camera lens, he looked spirited, with a robust stride and sharp thinking. His full of vitality, surpassing that of the young. One year later, the recipient of the Order of the Republic, he strode confidently onto the award stage, full of vigor. As the crowd cheered for him, they also wished him to have a good health.

23. 意思是， 饮食和色欲，都是人们正常的欲望。但必须有所节制，才能不损 健康 ，不失元气。

23. It means that both food and sexual desires are normal desires of people. However, they must be controlled to avoid damaging health and losing vitality.

24. 朋友清楚：所有症状的根源，就是纵欲过度。他尝试戒色无数次，都以失败告终。

24. Friends are clear: The root cause of all symptoms is excessive indulgence. He has tried to refrain from lust countless times, but has ended in failure each time.

25. 食色有节，坚持运动，心态乐观，则 健康 能持久，幸福自然来。

25. Moderation in food and desires, persistence in exercise, and an optimistic mindset will lead to enduring health and natural happiness.

26. 朋友说：跑步是他探索出来的最好的戒色方式，只要可以坚持下去，跑步的愉悦足够超越性爱的幻想。

26. The friend said: Running is the best way he has found to curb his desires, as long as he can keep it up, the joy of running is enough to surpass the fantasies of sexual love.

27. 曾国藩是晚清时期的重臣，他除了在做官的时候取得了不错的业绩，他教育子女的方式也值得后人借鉴。当然，曾国藩不是开始就拥有极高的思想觉悟，他也是在一次又一次的生活经历中，然后再慢慢蜕变的。作为他那个时代手握重权的男人，他会受到许许多多的诱惑，色就是很大的一种诱惑。曾国藩也曾对别人的小妾动心，可是他很快就调整了过来，并且通过将精力转移到工作和学习上的方法来戒色。

27. Zeng Guofan was a prominent official in the late Qing Dynasty. Apart from achieving remarkable accomplishments in his official career, the way he educated his children is also worth learning from by future generations. Of course, Zeng Guofan did not start with an exceptionally high level of ideological awareness; he gradually transformed through a series of life experiences. As a man of power in his era, he was exposed to numerous temptations, and sexual temptation was one of the biggest. Zeng Guofan had also been attracted to the concubines of others, but he quickly adjusted himself and managed to overcome the temptation by redirecting his energy towards work and study.

28. 我有一个非常好色的朋友，戒色成功了。

28. I have a very lustful friend who has successfully given up his desires.

29. 还是要引用吕洞宾的那首诗：

29. It is still necessary to quote the poem by Lü Dongbin:

30. 从六七岁开始，杨振宁会每天坚持走路一小时。即便年逾百岁，也每天拄着拐杖走十分钟。 他说，能感觉到这十分钟给我带来的好处，因为走三四分钟左右，就能感觉到下腿变暖和了，对促进身体的血液循环，提高机体的抗病能力很有帮助。

30. Starting from the age of six or seven, Yang Zhenning has been committed to walking for an hour every day. Even after reaching over a hundred years old, he still walks for ten minutes every day with a cane. He said, "I can feel the benefits brought by these ten minutes because after walking for about three to four minutes, I can feel my lower leg getting warmer. It is very helpful in promoting the blood circulation in the body and enhancing the body's ability to resist diseases."

31. 在生命面前，一切都是浮云。活得长久、 健康 、快乐，才是最顶级的清醒。人生如朝露，好好爱自己，不要做那些耗损生命的事情。殊不知，放纵一时，终蹈痛苦，天道好还，因果不虚。

31. In the face of life, everything is but a fleeting cloud. To live long, stay healthy, and be happy is the ultimate clarity. Life is like the morning dew, so cherish yourself and do not engage in things that drain your life. Yet, one may indulge for a moment, only to eventually fall into pain. The universe is just and the law of cause and effect is not in vain.

32. 对于把控不住自己的人来说，戒色迫在眉睫。

32. For those who cannot control themselves, overcoming lust is an urgent matter.

33. 有人说：正常人谁都好色，好色是人之常情。

33. Some people say: Normal people are all susceptible to sexual desire; having sexual desire is a natural human tendency.

34. 稀康在《 养生 论》中说：“精神之于形骸，犹国之有君也。”

34. Xi Kang said in "On Health Preservation": "The spirit is to the body as the ruler is to the country."

35. 曾国藩戒色的办法简单粗暴，就是让自己忙起来。曾国藩将自己的时间做了分配，用工作、学习和运动填满了自己的生活。处理完了一天的政事，曾国藩回到家里就会看看书籍，练练书法，然后散散步运动一下。他某些时候也会有懈怠的时候，每当他觉察到自己懈怠的时候，就会写警告语给自己，迫使自己清醒过来，继续专注应该做的事情。

35. Zeng Guofan's method of avoiding indulgence was simple and rough, which was to keep himself busy. Zeng Guofan allocated his time, filling his life with work, study, and exercise. After handling state affairs for the day, Zeng Guofan would return home to read books, practice calligraphy, and then go for a walk to exercise. He would also have moments of laziness from time to time. Whenever he noticed his own laziness, he would write warning notes to himself, forcing himself to wake up and continue to focus on what should be done.

36. 一年之后，他跑步的里程已经非常远，配速在四秒以内，每周至少4到5次，每次六公里。他发现自己的激素水平已经达到一个稳定的状态，不会再胡思乱想，甚至可以坚持100天不性交。

36. After one year, the distance he runs has become quite substantial, with a pace of less than four seconds per kilometer. He runs at least 4 to 5 times a week, each time for 6 kilometers. He found that his hormone levels have reached a stable state, and he no longer indulges in idle thoughts. He can even go without having sex for 100 days.

37. 有些人随时想入非非，思想和眼睛总是停留在美好的异性身上，高频次实施性行为，哪怕身体已经报警，也无法管控得住自己。这种人就是基因具有特殊性，不是想戒色就能做到的。

37. Some people always indulge in fantasies, with their thoughts and eyes fixated on the opposite gender they find attractive, frequently engaging in sexual activities. Even when their body sends out alarms, they are unable to control themselves. These individuals have a special genetic makeup, and it's not as simple as just wanting to curb their desires.

38. 作家余华说：“我们是为了活着本身而活，不是为活着之外的任何事情而活。”

38. The writer Yu Hua said, "We live for the sake of living itself, not for anything beyond merely living."

39. 请注意，以上建议是一般性的保健方法，如果你有特定的健康问题或需要专业的医疗建议，务必咨询医生。保养身体是一个持续的过程，注重健康的生活方式将为你的身体带来长期的益处。

39. Please note that the above suggestions are general health care methods. If you have specific health issues or need professional medical advice, it is essential to consult with a doctor. Taking care of your body is a continuous process, and focusing on a healthy lifestyle will bring long-term benefits to your body.

40. 确保每天获得足够的睡眠，成年人通常需要7-9小时的睡眠。

40. Ensure that you get enough sleep each day; adults typically need 7-9 hours of sleep.

41. 渐渐的，他的身体发展到让人惊骇的地步：一年感冒十多次，咽炎和皮疹每个月都有，体检时查出三种不可逆转的慢性病。平时上班的时候，朋友脸色苍白，精神萎靡，记忆力和思考力非常差，性格也变得暴躁易怒，心浮气躁，越来越孤僻。

41. Gradually, his body developed to a shocking extent: he had more than ten colds a year, and pharyngitis and skin rashes occurred every month. During physical examinations, three incurable chronic diseases were found. During his workdays, his friends noticed his pale complexion, lack of energy, poor memory and thinking abilities, and a personality that became irritable and easily angered, with an increasingly reclusive demeanor.

42. 有些人有所节制，平时不会胡思乱想，更不会释放性欲作为生活的主要内容，那当然是没有问题的。

42. Some people exercise self-restraint, do not indulge in wild thoughts on a regular basis, and certainly do not consider releasing sexual desire as the main content of life, which is naturally without any problems.

43. 纵欲过度伤害身体非常严重，有些人年纪轻轻就一身慢性病，有些人体质非常虚弱，扛不住一点风吹草动。这些人如果不戒色，很快就会耗干肾精，危及自己的生命。

43. Overindulgence in lust can cause severe harm to the body. Some people, even at a young age, suffer from chronic diseases, and some have extremely weak constitutions that cannot withstand even the slightest disturbance. If these people do not refrain from indulging in lust, they will soon exhaust their kidney essence, posing a threat to their own life.

44. 著名科学家施一公说：跑步是一种全方位的美好，它既可以提升免疫力，还可以改善神经元，帮你消灭掉一切不利于自己的想法，摒弃所有负能量。

44. Renowned scientist Shiyong Shi said: Running is a comprehensive beauty; it can not only enhance immunity but also improve neurons, helping you eliminate all negative thoughts and discard all negative energy.

45. 定期进行体检，及时发现和处理潜在的健康问题。

45. Regular health check-ups are conducted to discover and address potential health issues in a timely manner.

46. 为什么要戒色？

46. Why should one abstain from sexual activity?

47. 人生很贵，请别浪费。懂得节制和自律，优化生活方式，养好自己的命，才能远离疾病和痛苦，过好自己的一生。

47. Life is precious, please do not waste it. Understand moderation and self-discipline, optimize your lifestyle, nurture your own life, and you can stay away from diseases and pain, and live a good life.

48. 防晒，避免阳光直接暴露，使用护肤品保持皮肤健康。

48. Sun protection, avoid direct sun exposure, and use skincare products to maintain healthy skin.

49. 就这样，曾国藩凭着自律戒色，净化了自己的生活作风，生活既充实又健康。曾国藩戒色的办法也非常简单，就是不给自己找借口，制定完成目标的方法，同时保持非常高的执行能力，最终他成功了。曾老的这种精神也是我们需要学习的，我们也应该将注意力都放在对的地方，不断提高自己。

49. In this way, Zeng Guofan, through self-discipline and avoiding lasciviousness, purified his lifestyle, leading a life that was both fulfilling and healthy. Zeng Guofan's method of avoiding lasciviousness was also very simple: he did not make excuses for himself, formulated methods to achieve his goals, and maintained a very high level of execution, ultimately succeeding. The spirit of the old Zeng is also something we need to learn from. We should also focus our attention on the right things and continuously improve ourselves.

50. 钟南山一生都在坚持锻炼，还是一个 体育 全才。跑步，游泳，登山，举重，都有涉及。各种球赛和竞技，都曾有他惊鸿般的身影。运动，给他带来的一生的矫健和光彩。

50. Zhong Nanshan has been dedicated to physical exercise throughout his life and is a versatile sportsman. He has engaged in running, swimming, mountaineering, weightlifting, and has been a presence in various ball games and competitions, leaving a stunning impression each time. Sports have brought him a lifetime of agility and luster.

51. 让我们跑步吧，跑向更加美好的生活。

51. Let's run, running towards a better life.

52. 其实一个人好色，不是观念的问题，而是基因具有特殊性。

52. In fact, if a person is lascivious, it is not a matter of观念, but rather that their genes have a special characteristic.

53. 运动和不运动，十年后，差的是整个人生。坚持运动，会让我们活力十足，元气满满，对人生更有力量感和掌控感。

53. Whether one exercises or not, ten years later, the difference is the whole life. Sticking to exercise will make us full of vitality and energy, and give us a stronger sense of power and control over life.

54. 与亲朋好友保持良好的社交联系，有助于保持心理健康。

54. Maintaining good social connections with friends and relatives is helpful in maintaining mental health.

55. 随之发生变化的是，他的感冒发烧和炎症全没有了，慢性病得到了十分有效的控制，整个人都活力四射，神采奕奕。

55. Consequently, his cold, fever, and inflammation have all disappeared, his chronic diseases have been effectively controlled, and he is full of vitality and looks radiant.

56. 在欧·亨利的小说《最后一片树叶》中，女主琼西躺在病床上，气息微弱，她绝望地看着窗外被秋风扫过的一棵树，树上只剩下一片依然葱绿的树叶。

56. In O. Henry's short story "The Last Leaf," the female protagonist, Jenny, lies on her sickbed, her breath faint, and she despondently gazes out the window at a tree swept by the autumn wind, on which only one leaf remains, still lush and green.

57. 节制食色，起初是痛苦的。但正如曾国藩所言：“能吃天下第一等苦，乃能做天下第一等人。” 饮食有节，色不滥*，保住生命的元气，才能有恒久的 健康 。

57. To temper one's desires for food and sex is initially painful. But as Zeng Guofan said, "Who can endure the greatest suffering can be the greatest person in the world." To have a regulated diet and not indulge excessively in sexual desires, one can preserve the vitality of life and thus maintain lasting health.

58. 在生命即将逝去的时候，我们最大的感慨应该是，活着真好！ 养好自己的命，是我们对人生最大的尊重和疼爱，也是最好的修行。

58. When life is about to come to an end, the greatest sentiment we should feel is that it's truly wonderful to be alive! Caring for our own life is the greatest respect and affection we can show towards life, and it is also the best form of practice.

59. 唐代的柳宗元被贬柳州，整日悲凉忧叹，心思梗塞，结果自己痛苦不堪，中年就死去了。而宋代的苏轼，开始被贬黄州，后来贬到当时最艰苦的海南岛，依然豁达洒脱，积极生活，在快乐自足中走上了文学高峰。

59. Liu Zongyuan of the Tang Dynasty was demoted to Liuzhou, where he spent his days in melancholy and sighing, with his thoughts blocked, leading to his own immense suffering and his death in his middle years. In contrast, Su Shi of the Song Dynasty, after being demoted to Huangzhou initially, was later exiled to the then-most arduous Hainan Island, yet he remained open-minded and carefree, living an active life, and through happiness and contentment, he climbed to the peak of literary achievement.

60. 在色欲方面，曾国藩曾经常出入戏园，风花雪月，甚至见到下属美貌的小妾，也心猿意马，念念不忘。这样的日子长了，他觉得自己被严重消耗，非常不妥，于是下决心戒色。

60. In terms of lust, Zeng Guofan often frequented the opera houses, indulging in the pleasures of the flesh. Even when he saw the beautiful concubines of his subordinates, his mind was restless, and he could not forget them. After a long time like this, he felt that he was being severely depleted, which was very inappropriate. Consequently, he made a firm decision to abstain from sexual desires.

61. 流动的水不会腐烂，转动着的门轴不会被虫子蛀食。同样， 一个人如果坚持运动，也就不容易被病毒侵蚀，永葆鲜活的生命底色，和活力四射的蓬勃状态。

61. Water in motion does not rot, and the pivot of a revolving door is not eaten by termites. Similarly, if a person persists in physical activity, they are less likely to be attacked by viruses, and can maintain a vibrant and lively state of life.

62. 他们往往是如此表现的：忍不住要释放，释放之后又后悔，想着下不为例。没过几天又忍不住想释放，又后悔，循环往复。

62. They often behave in this manner: they can't help but let it out, and then regret it, thinking they won't do it again. A few days later, they can't help but want to let it out again, and then regret it, repeating the cycle.