身弱者须立行动：破色、节食、戒运动。

The physically weak must act immediately: discard desires, control diet, and abstain from exercise.

1. 对于饮食，既不要饿着，渴着，也不要满饮满食，让肠胃留有一定的空间，有利于消化运转，健康长寿。

1. For diet, neither starve nor thirst, nor overeat; leave some space in the intestines and stomach, which is beneficial for digestion and health, as well as longevity.

2. 死亡原因，跟好色纵欲有关。

2. The cause of death is related to indulgence in lust.

3. 关于运动，我经常引用作家周岭的一段话，虽是老生常谈，却是至理，值得我们反复琢磨。如下：

3. Regarding exercise, I often quote a saying by the writer Zhou Ling, which is a cliche but also a profound truth worth pondering over and over again. Here it is:

4. 《易经》的卦辞中写道：“颐，君子以节饮食。”

4. The hexagram text of the "Book of Changes" (I Ching) states: "Yi, the gentleman regulates his diet."

5. 朱常洛一直贪淫纵欲， 整天在后宫与美女们一起厮混，纵情淫乐。尤其是在登基以后，没有了制约，更是肆无忌惮，曾十天临幸百位美女。力不从心之时，还乱吃春药，疲劳纵欲。

5. Zhu Changluo was always indulged in淫欲, spending his days in the palace with beautiful women, indulging in淫乐. Especially after ascending the throne, without any constraints, he became even more unrestrained, once taking pleasure in a hundred beautiful women over ten days. When he felt his strength waning, he resorted to taking various aphrodisiacs, indulging in淫欲 to the point of exhaustion.

6. 这样的人，一定不要随意消耗自己的能量，还要及时补充能量，才能修复好自己的免疫系统。

6. Such individuals should never casually耗尽 their energy and must also timely补充 energy to repair their immune system properly.

7. 身体是革命的本钱，戒色是为了更好地保护自己的身体健康和未来发展。对于身弱的人，纵欲消耗，等于慢性自杀。

7. The body is the capital of revolution, and abstinence from lust is for the better protection of one's physical health and future development. For those with weak bodies, indulgence in desires is akin to a slow suicide.

8. 他每天吃得很清淡，以素食、菜蔬和米粥为主。常以“夜饭不用荤，以肉汤炖蔬菜一、二种”，晚餐不吃荤菜，给肝胆留下休息的时间。

8. He eats very lightly every day, mainly consisting of vegetarian dishes, vegetables, and congee. He often has "dinner without meat, with one or two types of vegetables stewed in meat broth," avoiding meat dishes for dinner, giving the liver and gallbladder time to rest.

9. 明光宗朱常洛，原本是一个贤明干练的人，做了四十多年的太子，熬过波谲云诡的政治斗争。本指望登基后可以励精图治，谁想一个月就一命呜呼。

9. Emperor Hong Tai Zong Zhu Changluo, originally a wise and capable individual, served as the Crown Prince for over forty years, enduring the intricate and treacherous political struggles. He had hoped that after ascending the throne, he could work diligently to govern the empire, but unfortunately, he died a month after his coronation.

10. 曾国藩身体不好，常常生病，他就以节食的方式滋养自己。

10. Zeng Guofan had poor health and often fell ill, so he nourished himself through fasting.

11. 一定要做好这三件事，迟则致命。

11. It is imperative to do these three things; delay is fatal.

12. 一段时间后，他告别了疾病，改变了易病体质，整个人健康结实，神采奕奕。

12. After a period of time, he bid farewell to his illness, changed his susceptible physique, and became a healthy and robust individual, full of vitality and spirit.

13. 单看卦义不难明白，节制饮食，是顺应天理的养生要方。

13. It is not difficult to understand the meaning of the hexagram alone: moderating diet is an essential method of health preservation that conforms to the laws of nature.

14. 用节食的方法调节一段时间后，他的身体状态有很大的改善。

14. After adjusting his body condition through dieting for a period of time, there was a significant improvement in his physical state.

15. 中医大师葛洪说：“不欲极饥而食，食不过饱，不欲极渴而饮，饮不过多。”

15. The famous Chinese medicine master Ge Hong said: "Do not eat when you are extremely hungry, and do not overeat. Do not drink when you are extremely thirsty, and do not drink excessively."

16. 经常运动的人，身体免疫系统被激活，能抵御各种疾病的侵蚀。并且，它能重塑你的体质，让你身体结实，健壮有力，活力四射，整个人充满生机和向上的力量。

16. People who exercise regularly have their body's immune system activated, which can resist the invasion of various diseases. Moreover, it can reshape your physique, making your body strong, robust, full of vitality, and the whole person brimming with life and upward momentum.

17. 身弱的人，免疫系统极其脆弱，容易遭受各种各样的疾病侵袭。

17. People with weak bodies have an extremely fragile immune system, making them susceptible to a variety of diseases.

18. 戒色吧，摆脱欲望的束缚，走向纯净的人生。

18. Abstain from sexual desires, break free from the bondage of temptation, and embrace a pure life.

19. 任何一种成功，都需要苦行僧般的自律。

19. Any kind of success requires monk-like self-discipline.

20. 他的身体本来就十分虚弱， 又经女色这番折腾，一时间元神大耗。不到半个月便一病不起了，一个月就不治而亡。

20. His body was originally very weak, and after the turmoil caused by the female affair, his spiritual essence was greatly exhausted. He fell ill and was unable to recover in less than half a month, and he died without treatment after a month.

21. 节制饮食，慎选菜品，是对健康的呵护，是保命的方法。

21. Moderating one's diet and carefully selecting dishes is a way to care for one's health and a method to preserve life.

22. 俗话说，色字头上一把刀，见色起意是魔障。

22. As the saying goes, there's a knife above the character 'color', and having a desire for it is a spiritual obstacle.

23. 欲望是人生的一大课题，戒色是解决课题的重要一步。

23. Desire is a major issue in life, and abstinence from lust is an important step in solving this issue.

24. 如果你每天都是色欲缠身，不能自己，尤其是经常纵欲，损耗自己的阳气，那你迟早会被掏空，轻则疾病纠缠，重则性命不保。

24. If you are constantly consumed by lust every day, unable to control yourself, especially if you frequently indulge in sexual excess,耗损自己的阳气, you will eventually be drained. Mildly, it will lead to persistent illness; severely, it could even threaten your life.

25. 作家冯唐从小体弱多病，跑儿童医院是家常便饭。为了改变这种状态，他每天坚持跑步提升自己的能量。上下学的时候跑，去超市购物的时候跑，给老师交作业的时候跑。周末或者假期，他就绕着天安门附近跑，一直要跑两个小时。

25. The writer Fengtang was weak and often sickly since childhood, and visiting the children's hospital became an everyday occurrence. To change this state, he insists on running every day to boost his energy. He runs to and from school, runs while shopping at the supermarket, and runs when delivering homework to his teacher. On weekends or holidays, he runs around the area near Tiananmen Square, and it takes him two hours to complete the run.

26. 身弱的人，要让自己更强大，免于疾病和死亡，就要严格自律，以自我雕琢的精神重塑自己。

26. For those who are weak, to become stronger and avoid diseases and death, one must strictly discipline oneself and reshape oneself with the spirit of self-cultivation.

27. 运动吧，在挥洒的汗水里，你会收获一个全新的自己。

27. Get moving, and in the sweat you shed, you will harvest a brand new self.

28. 如果一个人大吃大喝，还经常吃一些高盐、高糖、高脂、多辣的食物，如大鱼大肉，浓汤火锅，垃圾食品。久而久之，身体感到巨大负担，各项机能运转失灵，那你就会疾病缠身了。

28. If a person eats and drinks excessively and often consumes high-sodium, high-sugar, high-fat, and spicy foods, such as large amounts of fish and meat, thick soups, hotpot, and junk food, over time, the body will feel a great burden, and various functions will malfunction. In that case, you will be plagued by diseases.

29. 戒色，节食，运动，把自己全方位管理起来，坚持下去，你一定可以迎来蜕变的样子。

29. Abstain from sexual activities, control your diet, exercise, manage yourself comprehensively, and persist. You will definitely embrace the transformed version of yourself.

30. “经常运动的人，体内的生态系统犹如一汪清泉，沁人心脾。久坐不动的人，体内生态系统就像一潭死水，毫无生机。”

30. "For those who frequently exercise, the ecosystem within their bodies is like a spring of fresh water, refreshing and invigorating. For those who sit idly for long periods, the ecosystem within them is akin to a stagnant pond, devoid of vitality."

31. 冯唐说：人到中年，能让我们快乐的事儿越来越少，大量运动是剩下不多的一个，运动之后，给你合法合规的多巴胺。如果肉身已经不能负担大量运动，说走就走，去散步，去旅行，也好。

31. Feng Tang said: As people reach middle age, the things that can make us happy become fewer and fewer. Engaging in a lot of exercise is one of the few remaining ones. After exercise, it gives you a legal and compliant dose of dopamine. If the physical body can no longer bear a lot of exercise, it's also good to just go for a walk, go on a trip, and so on.