Telegram和VK的创始人Pavel Durov分享的养生指南

最后编辑于 2020年10月13日 科技

Telegram和VK的创始人Pavel Durov(Павел Дуров、帕维尔杜罗夫),1984年10月10日出生于俄罗斯圣彼得堡,今年36岁,却已是亿万富翁。Pavel Durov不但长得英俊洒脱,而且特别年轻,看起来才26岁的样子。为什么这么年轻呢?因为他做到了很多年轻人做不到的事情,而这些事情对身体非常重要。Pavel Durov刚刚度过生日之际,在他Telegram的Durov'Channel(t.me/durov)上分享了他的养生之道,Durov本就是程序员出身,感觉他的分享特别适合搬砖的程序员,程序员们太需要注意身体健康了。

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Image credit: Pavel Durov

我即将36岁,有人问我看起来比年龄要年轻是如何做到的。我就这个问题也问了很多的人(随机从Jare​​d Leto到年龄看起来在25岁到50岁之间的健身教练)。下面是这些看起来很显年轻的人都会做的事情:

1.避免酒精。可能会有一些特殊的例外,但总的来说,酒精(以及其它成瘾性物质)会使人们不那么健康,而且看起来也显老。

2.多睡。睡眠就是身体自我修复的时间,你不能借用它。工作日的睡眠不足无法依靠周末的过度睡眠来弥补。

3.不要吃得过饱。体重过重会使人看起来更老,并且还会与数十种疾病相关。通常,我每天进食两次(6小时内),或一次,不吃零食。每天吃3次以上是一个(坏)习惯。

4.锻炼。适度但有规律的锻炼可以使人们看起来更健康,寿命更长。就个人而言,我不做太多的有氧运动(我喜欢在户外散步/骑自行车/游泳),喜欢中等的体重。

5.限制压力。有的精神习惯会有帮助。相信发生的一切都是为了变得更好。悲观不抱怨也管用。亲近大自然会使上面说的事情变得更加容易。

6.不要吃肉。吃海鲜和野生鱼类是可以的,但是大多数看起来年轻的人都避免食用养殖红肉。我怀疑养殖肉的不健康与牲畜的饲养和杀死方式(生长激素,饲料等)有关。

7.独自生活。令人惊讶的是,与我交谈的所有看起来年轻的中年男人一生中大部分时间都是独自生活。这可能是他们从另一个人的睡眠/饮食/行为方式中独立的结果。或仅仅是相关性,从不健康的社会规范中独立的人的生活也独立。

有趣的是,你可以找到这些问题中大多数问题的科学解释(甚至最后一个观点也是可以辩护的,例如有多项研究表明单独睡觉可以改善睡眠质量)。我遵循这些规则已有10多年了,由于我的工作性质,"更多睡眠"是最困难的事儿。

如果你的年龄比我年轻,并且正在寻找主要的建议,在这里:绝对不要喝酒。戒酒后,你的直觉将会唤醒,会告诉你什么对你有好处,什么对你有害。你将了解自己需要了解的所有信息,并且不会依赖其他人来提供建议。

Durov的原话:

As I'm turning 36, some people ask how I manage to look younger than my age. I've asked the same question of many people who age well (from Jared Leto to a random fitness trainer who looks like 25 at 50). Here's what all of these young-looking individuals do (and don't):

1、AVOID alcohol. There may be some rare exceptions, but in general, alcohol (as well as other addictive substances) makes people less healthy and visually older.

2. Sleep a LOT. Sleep is when your body repairs itself. You can't borrow it: lack of sleep during the week can't be compensated with oversleeping on the weekend.

3. Do NOT overeat. Excessive weight makes people look older and correlates with dozens of illnesses. Typically I eat twice a day within a 6-hour window or once a day, no snacking. Eating 3+ times a day is just a (bad) habit.

4. EXERCISE. Moderate but regular exercise makes people look healthier and live longer. Personally, I don't do much cardio (I'd rather walk/cycle/swim in the open air) and prefer moderate weights.

5. LIMIT stress. There are mental habits that help. It helps to believe that everything that happens is for the better. Stoic techniques such as negative visualisation and generally not giving a shit also work. Living close to nature makes all of the above easier.

6. Do NOT eat meat. Eating seafood and wild-caught fish is fine, but farmed red meat is something most people who look younger than their age avoid. I suspect the unhealthy nature of farmed meat has to do with the way livestock is raised and killed (growth hormones, fodder etc).

7. Live ALONE. Surprisingly, all the young-looking, middle-aged men I spoke with lived alone for most of their lives. It may be the result of their independence from the sleeping/eating/behavioral patterns of another person. Or it's just correlation, and people who are independent from unhealthy societal norms are also independent in their personal lives.

Interestingly, you can find scientific explanations for most of these points (even the last one is defensible, e.g. there are multiple studies showing that sleeping alone improves the quality of sleep). I've been following these rules for over 10 years, with "more sleep" being the most difficult due to the nature of my work.

If you are twice as young as I am and looking for the key takeaway, here it is: NEVER DRINK ALCOHOL. Once you give up on alcohol, you'll stop silencing your intuition, which will tell you what is good and what is bad for you. You will figure out everything you need to know by yourself and won't depend on other people for advice.

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