實踐家之旅

而當一個人真正和身體在一起之後，相信身體便會成為一種信念。因為你曾經收到身體的聲音，也因為你開始相信，身體具備遠超乎想像的能力。

每每聽見人們談論身體的狀況，往往都是在研判身體的訊號：「是不是最近太貪吃了？」、「是不是過去的過敏反應又回來了？」、「是不是最近壓力太大了？」

我們在研判的同時，很少問自己：「我是不是可以直接相信身體的處理能力？」

或者換個角度想，如果能夠確實和身體在一起，是不是可以省略那麼多反覆的研判、擔憂與恐慌？

我所描繪的，其實是一種立場的失焦。因為不相信自己的身體，所以我們不斷提出疑問。可是，當一個人換個立場，真正和身體在一起，說出口的話就會變成：「謝謝你，辛苦了。」

Once a person is truly with the body, believing in the body becomes a kind of faith. Because you have once received the body’s voice, and because you have begun to believe that the body possesses abilities far beyond imagination.

Whenever I hear people discuss the condition of the body, they are often trying to interpret its signals: “Have I been too greedy with food lately?” “Has my old allergic reaction returned?” “Have I been under too much stress recently?”

While making these interpretations, we rarely ask ourselves: “Can I directly trust the body’s ability to handle this?”

Or, from another angle, if we can truly be with the body, is it possible to omit so much repeated judgment, worry, and panic?

What I am describing is, in fact, a loss of position. Because we do not believe in our own body, we keep raising questions. Yet when a person shifts position and truly stands with the body, the words that come out will become: “Thank you. You have worked hard.”

閒，對應的是忙。兩者幾乎成了現代人健康與生病的對照。

可是，閒不需要戰勝忙，兩者也無須對決。

我們真正需要調整的，是價值順序。忙，不能永遠排在身體之前。效率，不能永遠排在睡眠之前。行程，不能永遠排在呼吸之前。成就，不能永遠排在健康之前。

一個人想要得健康，閒必須大於忙。因為身體真正需要的，不只是營養，不只是運動，也不只是睡眠。身體需要空白，需要停歇，需要沒有任務的時間，需要不被世界拉扯的時刻。

閒，不是懶惰。閒，是身體修復自己的通道。閒，是壓力停止擴張的邊界。閒，是一個人沒有失去自己的證明，我們無法承受忙與閒位置對調的後果。

因為一旦忙成為人生的主人，身體終究會用生病的方式，把我們帶回那個早就該學會的功課：

忙到失衡，閒出健康。停下來，把時間還給身體。

Leisure corresponds to busyness. The two have almost become the contrast between health and illness in modern life.

And yet, leisure does not need to defeat busyness. The two do not need to fight.

What we truly need to adjust is the order of values. Busyness cannot always come before the body. Efficiency cannot always come before sleep. Schedules cannot always come before breathing. Achievement cannot always come before health.

If a person wishes to gain health, leisure must be greater than busyness. Because what the body truly needs is not only nutrition, not only exercise, and not only sleep. The body needs blank space. It needs pauses. It needs time without tasks. It needs moments when it is not being pulled by the world.

Leisure is not laziness. Leisure is the passage through which the body repairs itself. Leisure is the boundary where stress stops expanding. Leisure is proof that a person has not lost himself. We cannot afford the consequence of allowing busyness and leisure to exchange places.

Because once busyness becomes the master of life, the body will eventually use illness to bring us back to the lesson we should have learned long ago:

When busyness leads to imbalance, leisure restores health.

Stop.

Return time to the body.

憂鬱症成為文明世界的重大困境之一，或許正來自人類思考上的巨大迷陣。它來自太多人不再是自己，也就是說，真正的自己與虛假的自己早已深度不相容，而那個虛假的自己，卻依然處於主導位置。

以我個人的觀察與體會，「為錢做事」是失去自己的主幹道。這種動念存在於民間每一個角落。從「應該有一份工作」，到「下個月的生活費在哪裡」，我們一路被訓練成迎合別人的狀態。

生命與養生議題真正結合，累積在我這些年的工作足跡。我領悟到一種超出一般意識層級的道理：我們不應該為恐懼做事，更不應該讓恐懼成為做決定的動機。

因為生命不是這樣運作的，生命的豐盛，足以滿足一個人的合理需求。我們沒有必要把恐懼奉為主人，更不應該讓他人的意念綁架自己的人生。

我曾經對身旁的人說：「生命不會為難你」，後來我發現，問題不在於聽不聽得懂，而在於相不相信。那必然是幾十年人生觀念錯置之後的結果，我們在別人的指令中活得太久，失去了和自己在一起的練習。

那些你曾經害怕他們會生氣的人，那些你曾經極力討好的人，那些你為了不讓他們失望而委屈自己的人，也許都曾經在你的生命裡佔據過巨大的位置。

我談的不是孝順或不孝順，也不是忠誠或不忠誠。我談的是：因為他們，你一直扮演別人的附庸，而這種局面將會終結你的性命。

一個人這一生最應該守住的價值，不正是自己存在的意義嗎？

Depression has become one of the major predicaments of the civilized world. Perhaps it arises from the enormous maze within human thinking. It comes from the fact that too many people are no longer themselves. In other words, the true self and the false self have long become deeply incompatible, yet that false self remains in command.

From my personal observation and experience, “working for money” is the main road to losing oneself. This motive exists in every corner of society. From “I should have a job” to “Where will next month’s living expenses come from?” we have been trained, step by step, into a state of pleasing and accommodating others.

The true integration of life and health cultivation has accumulated through the work I have done over these years. I have come to understand a principle that surpasses ordinary levels of consciousness: we should not work out of fear, and we should never allow fear to become the motive behind our decisions.

Because life does not operate this way. The abundance of life is enough to meet a person’s reasonable needs. We have no need to worship fear as our master, nor should we allow the intentions of others to hijack our lives.

I once said to people around me, “Life will not make things difficult for you.” Later I discovered that the problem is not whether people understand this sentence, but whether they believe it. That disbelief is inevitably the result of decades of misplaced values. We have lived too long under the instructions of others, and we have lost the practice of being with ourselves.

Those people you once feared would become angry, those people you tried so hard to please, those people for whom you wronged yourself because you did not want to disappoint them — perhaps they once occupied an enormous place in your life.

I am not talking about filial piety or a lack of filial piety, nor am I talking about loyalty or disloyalty. What I am talking about is this: because of them, you have kept playing the role of someone else’s subordinate, and this situation will eventually bring your life to an end.

What is the value a person should guard most in this life, if not the very meaning of his own existence?

試著把所有可能留置在身體裡的異物列出來。如果你是那位堅持每天一定要吃三餐的人，不妨想一想：一個長期能量低迷的身體，要如何有能力啟動異物的輸送？

異物的所在，可能從血管走到器官組織，從腸道走到脂肪組織，從黏膜走到息肉與骨刺，從宿便走到肝膽毒垢，從怒氣走到癌症腫瘤。

如果你理解身體需要一段真正屬於自己的時間，再把斷食的天數與異物的清運做對比，或許會對身體產生深深的歉意。因為很多該做的事，似乎一直都還沒做。

你可以從牙齦輕微發炎，一路連結到癌症末期的宣告，重新思考免疫系統的動線。那些看得到的與看不到的，觸摸得到的與觸摸不到的，我們都應該想得到：免疫系統早已做了它該做的努力。

為什麼我們總是在理所當然的日子裡，突然被告知情況不太樂觀？我們必須明白，身體的養護，從來不該由別人來下最後的指令，那是你的身體和你之間的事情。

一個異物的存在，可以逐漸發展成一堆異物的盤踞；一個小小的忽略，也可能成為日後難以回頭的負擔。

而你很有可能仍然在肚子餓與肚子很飽的輪迴中，享受著忙碌帶來的成就感，卻忘了問身體一句話：「你是否還有時間，替我清出一條路？」

Try listing all the possible forms of foreign matter that may remain in the body. If you are someone who insists on eating three meals every day, you may wish to think about this: How can a body that has long remained low in energy possess the ability to initiate the transport of foreign matter?

The location of foreign matter may move from blood vessels to organs and tissues, from the gut to adipose tissue, from mucous membranes to polyps and bone spurs, from retained waste in the intestines to toxic deposits in the liver and gallbladder, and from anger all the way to cancerous tumors.

If you understand that the body needs a period of time that truly belongs to itself, and then compare the number of fasting days with the clearing of foreign matter, you may develop a deep sense of apology toward your own body. Because many things that should have been done seem to have remained undone all along.

You can begin with mild gum inflammation and extend the connection all the way to the announcement of late-stage cancer, rethinking the movement of the immune system. Whether visible or invisible, touchable or untouchable, we should all be able to imagine this: the immune system has already made the efforts it was supposed to make.

Why is it that, in days we take for granted, we are suddenly told that the situation is not very optimistic? We must understand that the final instruction for caring for the body should never be given by someone else. That is a matter between your body and you.

The existence of one piece of foreign matter can gradually develop into the occupation of many. One small act of neglect may also become a burden that is difficult to reverse in the future.

And you may very likely still be moving through the cycle of hunger and fullness, enjoying the sense of achievement brought by busyness, while forgetting to ask your body one question:

“Do you still have time to clear a path for me?”

在我的理解中，某些被醫生認定必須割除的囊腫，與臉上長出青春痘的狀況，有相似的存在軌跡。它們都是內分泌失衡、代謝失序或長期身心壓力的呈現，也都有機會透過身體本身的調整機制，獲得改善。

你不可能因為臉上長了青春痘，就割掉臉上一塊肉；也不可能因為長途行軍造成腳底水泡，就被迫割掉腳底一塊肉。可是，當同樣的邏輯轉換到身體內部時，人們卻常常因為恐懼，而迅速交出自己的判斷權。

現在已經是二十一世紀，出生在這個時代的你我，早已是高度進化的生命作品。我總是建議大家好好研究睡眠，因為你會在睡眠的細節中，領悟自己身體的不凡，進而願意用心修正生活作息與情緒管理。

也許是你易怒的特質，也許是你習慣隱藏委屈，也許是你經常熬夜做事，也許是你總在壓力中硬撐。這些屬於個人修練的部分，才是療癒真正的核心，不是醫生手中的手術刀。

對於必須割除膽囊、盲腸，或其他急症處置的緊急個案，我願意尊重醫生的專業。唯獨對於甲狀腺結節、乳房囊腫等處置，我因為遇見太多術後抱怨與復發的案例，始終認為病人真正該學的，不只是盲目接受，而是認清事實，理解身體，並重新找回自己的判斷能力。

In my understanding, certain cysts that doctors determine must be removed share a similar path of existence with acne appearing on the face. They are all expressions of endocrine imbalance, metabolic disorder, or long-term physical and emotional stress. They may also have the opportunity to improve through the body’s own mechanisms of adjustment.

You would not cut off a piece of flesh from your face simply because acne appeared there. Nor would you cut off a piece of flesh from the sole of your foot simply because a blister formed after a long march. Yet when the same logic is transferred to the inside of the body, people often surrender their judgment very quickly because of fear.

We are already living in the twenty-first century. Those of us born into this era are already highly evolved works of life. I always encourage people to study sleep carefully, because within the details of sleep, you will come to realize how extraordinary your own body is. From there, you may become willing to sincerely correct your daily routine and emotional management.

Perhaps it is your tendency toward anger. Perhaps it is your habit of hiding grievances. Perhaps it is your habit of staying up late to finish work. Perhaps it is the way you always force yourself to endure under pressure. These areas of personal cultivation are the true core of healing—not the scalpel in a doctor’s hand.

For emergency cases that require the removal of the gallbladder, appendix, or other urgent procedures, I am willing to respect medical expertise. But when it comes to the treatment of thyroid nodules, breast cysts, and similar conditions, I have encountered too many complaints after surgery and too many cases of recurrence. Therefore, I have always believed that what patients truly need to learn is not blind acceptance, but the ability to recognize the facts, understand the body, and reclaim their own judgment.

當我把出國旅行的記憶與人生旅途對照，發現跟隨別人走過以及靠自己的力量前行，對應出的，是記憶一片空白與成就滿滿之間的差異。

能夠在這一生走遍全世界，當然是一樁美事。若問我這是不是此生的夢想，我會誠實回答：不是。

讓自己放鬆，和讓自己快樂，並不是同一件事。在我的視野中，兩者屬於不同的生命版圖。

失去人生伴侶之後，我的人生觀做了一些調整。對照她有限的人生歲月，以及她實事求是的性格，我更傾向珍惜自己還有能力幫助更多人的餘生。

她可以豁達走完這一生，我當然也可以。既然我已經勾勒出志業的藍圖，生命的圓滿與喜樂，也應該在這裡被發掘。

我不忘提醒自己：人生就是我的旅遊計畫，自律養生就是我的旅遊勝地。協助人遠離醫療的束縛，重新理解身體、信任身體、照顧身體，是多麼榮耀而重要的旅程。

我經常以「蘋果爺爺」的故事比喻斷食。透過自然農法對照人體，我想說明一個觀念：土壤需要休耕，身體也需要有一段不處理食物的常態性休息，這正是熟練斷食最重要的動機引導。

多數人比較不理解的，是蘋果爺爺所經歷的漫長等待。那麼長的時間裡，究竟發生了什麼？大自然如何介入蘋果園的土壤翻轉？為什麼這個過程必須耗費八年？

這一則故事，我在課堂中講了十多年。我常以昆蟲、鳥類與細菌的角色，說明這八年的辛苦。大自然需要花這麼長的時間，清除農藥與肥料所留下的餘毒，也需要重新安排土壤裡的生命秩序。

如果要用一個最精確的詞來解釋這八年，我認為就是交接。

大自然與非自然需要交接，自然程序與人為干預需要轉換，對大自然的臣服與違逆，也需要經歷一場大規模的汰換。

進入斷食之前，每一位動機明確的人，其實都會先意識到自己身上的藏污納垢，也會確認自己的身體早已失調、失序。這份覺察，就是把身體重新委託給大自然接手的起心動念。

斷食生活化，也是大腦意識與身體意識的交接過程；腸道菌相重建，也是細菌新秩序與舊環境的交接過程。

I often use the story of “Grandpa Apple” as a metaphor for fasting. Through the comparison between natural farming and the human body, I want to illustrate one idea: soil needs to lie fallow, and the body also needs regular periods of rest in which it does not have to process food. This is the most important motivational foundation for becoming skilled at fasting.

What most people find difficult to understand is the long waiting period that Grandpa Apple went through. During all those years, what exactly was happening? How did nature intervene in the transformation of the apple orchard’s soil? Why did this process have to take eight years?

I have told this story in my classes for more than ten years. I often explain those eight difficult years through the roles of insects, birds, and bacteria. Nature needed that much time to clear away the residual toxins left behind by pesticides and fertilizers, and it also needed to rearrange the order of life within the soil.

If there is one word that most precisely explains those eight years, I believe it is handover.

Nature and the unnatural needed a handover. Natural processes and human interference needed a transition. Submission to nature and defiance of nature also had to go through a large-scale replacement.

Before entering a fast, every person with a clear motivation will first become aware of the filth and accumulation hidden within the body. They will also recognize that their body has long been imbalanced and disordered. This awareness is the first impulse to entrust the body back to nature.

Turning fasting into a way of life is also a handover between brain consciousness and body consciousness. Rebuilding the gut microbiota is also a handover between a new bacterial order and an old internal environment.

認識免疫系統，是現代人的必修學分。而這門學分，必須從母體產道的菌相說起。那是身體免疫系統最早被建構的媒介，來自母體的大愛，也來自大自然的法則。

這個事實提醒我們：免疫系統需要和細菌對話。我們必須將免疫系統所需要的細菌，穩定輸送到腸道，因為免疫細胞廣泛生活在腸道之中。

免疫系統是身體主控權的樞紐，斷食則是身體重新拿回主控權的機會。而這兩者之間的交集，就是細菌。養生市場最欠缺的，正是為細菌教育紮根。

話題回到可能再度空降地球的病毒疫情，大規模感染是否會發生，並不是最核心的問題；真正重要的是，當風暴來臨之前，我們是否已經為自己的身體做好準備。

病毒不會因為我們恐懼就停止變異，也不會因為我們逃避就遠離人類。真正能夠改變局面的，不是一次又一次被外在訊息牽著走，而是我們終於願意回到身體內部，重新理解免疫系統的語言。

免疫系統的悲歌，不在於它不夠強大，而在於它長期被忽略、被誤解，也被過度消耗。我們總是在威脅逼近時才想起它，卻很少在平常日子裡真正供養它、尊重它、訓練它。

Understanding the immune system is a required course for modern people. And this course must begin with the microbiota of the maternal birth canal. That is the earliest medium through which the body’s immune system is constructed. It comes from a mother’s great love, and it also comes from the laws of nature.

This fact reminds us: the immune system needs to converse with bacteria. We must steadily deliver the bacteria needed by the immune system into the gut, because immune cells live widely within the intestinal environment.

The immune system is the central pivot of the body’s self-governance, while fasting is the opportunity for the body to reclaim that self-governance. The intersection between the two is bacteria. What the health cultivation market lacks most is precisely the deep rooting of bacterial education.

Returning to the subject of a possible viral pandemic that may once again descend upon the earth, whether large-scale infection will happen is not the most central issue. What truly matters is whether, before the storm arrives, we have already prepared our own bodies.

Viruses will not stop mutating because of our fear, nor will they stay away from humanity because of our avoidance. What can truly change the situation is not being led again and again by external information, but finally becoming willing to return to the inside of the body and relearn the language of the immune system.

The lament of the immune system is not that it is not powerful enough. It is that it has long been ignored, misunderstood, and excessively consumed. We always remember it only when a threat approaches, yet we rarely nourish it, respect it, and train it in the ordinary days of life.

由於卡路里觀念深植人心，於是產生了燃燒卡路里的生活需求，也就是運動；接著，又產生了減少卡路里的要求，也就是飲食控制。

因此，「少吃」與「多運動」彷彿成為一種鑲在人類基因裡的提示。這個教條無論怎麼評論，都不能說完全沒有道理。它最大的問題，在於無法解決最根本的問題。

最根本的問題，存在於我們身體裡面的平衡系統：內分泌。

這個系統獨立於卡路里的教條之外，也就是說，在熱量攝入與熱量消耗之間，還存在一個與熱量計算無關的訊息系統。它不是單純的數學，也不是單純的化學；它更接近身體的物理（頻率）與生理（信息）運作，裡面隱藏著大自然維持平衡的法則。

每天不停進食的生活習慣，對身體造成的最大傷害，就是不停干擾這個平衡系統。人只圖滿足口腹之慾，卻沒有意識到，這種日復一日的干擾，正在預言未來身體的巨大反撲。

Because the calorie concept is so deeply rooted, a lifestyle demand to burn calories emerged, namely exercise. Then came the demand to reduce calories, namely dietary restriction.

As a result, “eat less” and “exercise more” seem to have become a reminder embedded in human genes. No matter how one evaluates this doctrine, it cannot be said to be completely unreasonable. Its greatest problem is that it cannot solve the most fundamental issue.

The most fundamental issue lies in the balance system within our body: the endocrine system.

This system exists independently of the doctrine of calories. In other words, between calorie intake and calorie expenditure, there is still an information system unrelated to calorie calculation. It is not merely mathematics, nor merely chemistry. It is closer to the body’s physical operation of frequency and physiological operation of information. Hidden within it is nature’s law of maintaining balance.

The greatest harm caused by the habit of eating constantly every day is that it continuously interferes with this balance system. Human beings seek only to satisfy the appetite of the mouth, without realizing that this day-after-day interference is already predicting a tremendous future backlash from the body.

我很本能地把「菌、腦、腸」分別視為三個腦。大腦順理成章，是我們熟知的第一個腦；我們長期關注的腸道，是第二個腦；而腸道微生物群，則是我們遠離已久、忽略已久的第三個腦。

若要釐清身體平衡的啟動順序，我們理當從哪一個腦開始？從多年斷食經驗中，我理出一個極為清楚的順序：細菌，必須是我們首先照顧的單位。

要照顧好腸道微生物群，必須熟練斷食。很多人無法理解斷食與重建菌相之間的關係，而我則從每日一餐與補充優質活菌的日常中，收到身體對平衡處理所給出的誠懇回應。

睡眠與排便之間的關係很明確，代表睡眠工程與腸道細菌之間維持著密切的連結，現代人不只忽略一項，是兩者都不關注。

在進一步說明之前，我們必須先從大自然的共生圖像中，重新收納細菌在所有生物鏈之間的角色。當我們確認它的重要性之後，再把焦點轉回自己的腸道，思考一個問題：當細菌成為一個健全的單位，接下來真正受惠的，就是腸道。而腸道一旦受惠，身體的秩序就有機會重新被整理。

I instinctively regard the microbiota, the brain, and the gut as three brains. The brain itself naturally stands as the first brain, the one we are most familiar with. The intestine, which we have long paid attention to, is the second brain. The gut microbiota, meanwhile, is the third brain—one from which we have been distant for too long, and one we have neglected for too long.

If we wish to clarify the order in which bodily balance begins, from which brain should we start? From many years of fasting experience, I have arrived at an extremely clear sequence: bacteria must be the first unit we care for.

To care well for the gut microbiota, one must become familiar with fasting. Many people cannot understand the relationship between fasting and rebuilding the microbial ecosystem. Yet through the daily rhythm of one meal a day and the supplementation of high-quality live bacteria, I have received the body’s sincere response in its work of restoring balance.

The relationship between sleep and bowel movements is very clear. It shows that the sleep process and intestinal bacteria maintain a close connection. Modern people neglect not just one of these, but both.

Before explaining further, we must first return to nature’s image of symbiosis and reclaim the role of bacteria within all biological chains. After we confirm its importance, we can bring our focus back to our own intestines and consider one question: when bacteria become a healthy and complete unit, the next true beneficiary is the intestine. Once the intestine benefits, the order of the body has the chance to be reorganized.

我在一間港式飲茶餐廳裡，領悟一種生命哲理。四個人共餐，桌上點了一份蝦餃，偏偏只有三顆。其中一位主動請另外三位食用。那一刻，我看到的重點不只是禮讓，而是「主動」。

謙讓，是人際關係中備受敬重的情操。「孔融讓梨」的故事之所以流傳至今，歌頌的正是主動的謙讓。人與人之間，總會不斷上演禮讓與計較的分庭抗禮，而真正能被記住的，往往不是誰拿得多，而是誰願意先退一步。

知道父親立下遺囑的大哥，曾主動向父親提出，願意禮讓小弟。理由是，父親過去已投注可觀的成本栽培他。後來，父親果然只留給大哥三分之一。

三分之一，忽然成為一種值得深思的尺度。

它不是絕對的均分，卻像是各種生命現象所演出的平衡法則。一天二十四小時，我們有三分之一的專注階段，也有另外三分之一必須全然繳械，交還給睡眠。剩下的三分之一，則是最容易被忽略、卻也最值得珍藏的緩衝地帶。

不論學習或工作，每天真正能善用的精華，大約就是八小時，也就是一天的三分之一。當我們長期超時工作，這份精華很快會變成耗損；若再繼續侵蝕睡眠的八小時，健康遲早會亮起紅燈。

In a Hong Kong-style dim sum restaurant, I once came to understand a philosophy of life. Four people were dining together. On the table was an order of shrimp dumplings, yet there were only three pieces. One person took the initiative and invited the other three to eat them. In that moment, what I saw was not merely courtesy, but initiative.

Humility and yielding are virtues highly respected in human relationships. The story of Kong Rong giving up the larger pears has been passed down precisely because it praises this kind of proactive humility. Between people, the struggle between yielding and calculating is constantly being played out. Yet what is truly remembered is often not who received more, but who was willing to take the first step back.

The eldest brother, knowing that his father had made a will, once took the initiative to tell his father that he was willing to yield more to his younger brother. His reason was that his father had already invested considerable resources in cultivating him. Later, his father did indeed leave only one-third to the eldest son.

One-third suddenly became a measure worthy of deep contemplation.

It is not an absolute equal division, yet it seems to resemble a law of balance performed by many phenomena in life. In a day of twenty-four hours, we have one-third for focused activity, and another one-third in which we must completely lay down our defenses and return ourselves to sleep. The remaining one-third is the buffer zone most easily overlooked, yet most worthy of being cherished.

Whether in learning or work, the essence of what we can truly make good use of each day is roughly eight hours, which is one-third of a day. When we work overtime for long periods, this essence quickly turns into depletion. If we continue to erode the eight hours meant for sleep, our health will sooner or later flash a warning light.

在這樣的時代，我所做的事顯得微不足道。相信我的人，始終是少數。當我提出「生病，是忽視細菌與身體之道的結果」，連我自己的學員，都未必完全相信，更遑論外界。

但我們真正忽視的，其實不是知識，而是法則：是身體這個大自然系統裡，早已存在的原始設定。

我母親在離世當天的上午，還中氣十足地與我通話。到了下午，一切驟然終止。那一刻，在我記憶中，永遠停留在驚嚇的片刻。

這不是意外。這是長期忽視法則後的必然結果，是對身體失序毫無察覺的終局。

911奪走近三千條生命，我們稱之為意外，但那其實是一場可以避免的災難。當警訊早已存在，當風險早已被預知，它就不該被稱為意外。

就在我逐漸看懂「身體之道」的那一刻，我也看清了醫療體系對人體的輕視。那些被稱為治療的邏輯，對身體而言，往往沒有意義，甚至，其傷害，遠遠超過病人因相信醫生而產生的心理安慰。

In such an era, what I do may seem insignificant. Those who believe in me have always been few. When I propose that “illness is the result of ignoring bacteria and the body’s natural way,” even my own students do not necessarily accept it—let alone the broader public.

But what we truly ignore is not knowledge—it is principles. It is the original design embedded within the body, a system that belongs to nature itself.

On the morning of the day my mother passed away, she spoke with me over the phone, full of energy. By the afternoon, everything had abruptly ended.
That moment has remained in my memory forever—a moment of shock.

It was not an accident. It was the inevitable result of long-term neglect of natural laws, the final outcome of being completely unaware of the body’s loss of order.

The attacks of 9/11 claimed nearly three thousand lives. We call it an accident, but it was in fact a preventable disaster. When warnings already existed, when risks had already been foreseen, it should not be called an accident.

As I gradually came to understand “the way of the body,” I also saw clearly the medical system’s disregard for it. What is called treatment, from the body’s perspective, often lacks meaning. In many cases, the harm it causes far exceeds the psychological comfort patients gain from believing in their doctors.

生病，是人的選擇；健康，是大自然的選擇。我們必須在兩者之間，做出取捨。

我們雖然是人，卻可以選擇用大自然的方式生活；我們的生命有限，但我們可以依循無限的法則而活。

回到日常，每一個片刻都是選擇。我們要做的，不是完全拒絕「人的選擇」，而是讓「自然的選擇」，遠遠高於人為的干預。

以斷食為例，對多數人來說，那是一種「選項」。但對我們而言，那是身體的需求。當身體呼喚休耕，我們選擇順從。

熟食，是人的選擇；而自然，並不指定要它。當我降低干預，身體便開始重建屬於它的平衡。而過量熟食的負擔，身體會透過訊號清楚表達。

人之所以常陷入「沒辦法」，其實是因為過度選擇了人為。當我們說「不得已」，往往已經放棄了更好的可能。

「沒辦法」，是否正一步步帶我們走向「來不及」？「不得已」，是否正在逼近「太遲了」？

逃避選擇的代價，終究還是要回來承擔。最嚴苛，也最難堪的結局，是用生命，去交換當初不敢做決定的後果。

因為，人的選擇很容易，而大自然的選擇很詭異，因為它從來不與我們討價還價。

Illness is the choice of man; health is the choice of nature. Between the two, we must decide.

Though we are human, we can choose to live in alignment with nature. Our lives may be finite, but we can follow infinite laws.

Returning to daily life, every moment is a choice. What we must do is not to reject human choices entirely, but to let the choice of nature far outweigh human intervention.

Take fasting as an example. For most people, it is an option. For us, it is a necessity of the body. When the body calls for fallow time, we choose to comply.

Cooked food is a human choice; nature does not require it. When I reduce interference, the body begins to restore its own balance. The burden of excessive cooked food is clearly communicated through bodily signals.

The reason people often feel they “have no choice” is because they have overcommitted to human-made decisions. When we say “I have no choice,” we have often already abandoned a better possibility.

Is “no choice” quietly leading us toward “too late”?
Is “I have to” inching closer to “it’s already too late”?

The cost of avoiding choice must eventually be paid. The harshest and most difficult outcome is to exchange one’s life for the consequences of decisions once left unmade.

Because human choices are easy—
while the choice of nature is unfathomable.
It never bargains with us.

幾乎所有積欠睡眠債的人，同時也在累積消化債。這兩種債，一旦形成，就不會自然歸零，時間只會讓它們持續複利成長。

但身體仍然給了我們一條路：不是「清償」，而是——停損。而斷食，正是這個停損機制。

我曾從前輩口中聽見「三週不進食」的必要性，當時並未領悟。直到自己走進長斷食，才明白——那不是一種極端行為，而是一種讓生命回補的過程。

日本蘋果爺爺八年的等待，提醒我們：時間，是可以累積翻轉的。而長斷食所帶來的，不只是變化，而是一種償還債務的複利效應。

我開始學會向身體請求，請求它允許這些重新累積的生命力，可以彌補過去的無知。

The body’s debts also accumulate interest. And this interest is not just a number—it transforms into new principal, continuing to expand.

Almost everyone who carries sleep debt is simultaneously accumulating digestive debt. Once formed, these debts do not naturally reset to zero. Time only allows them to grow through compounding.

Yet the body still offers us a way out—not repayment, but loss control.

And fasting is precisely this mechanism of stopping the loss.

I once heard from a mentor about the necessity of “three weeks without food.” At the time, I did not understand. It was only when I entered prolonged fasting myself that I realized—it is not an extreme act, but a process of replenishing life.

The eight-year wait of the Japanese “apple grandfather” reminds us that time itself can accumulate into transformation. What prolonged fasting brings is not merely change, but a compounding effect of debt repayment.

I began to learn how to ask my body—to ask for permission, so that this newly accumulated vitality may make up for the ignorance of the past.

斷食成為養生最關鍵的入口，因為它直接觸及身體最核心的困境——人們在生活中長期累積的耗損。

輕視睡眠、固定三餐、依賴藥物，這三件事情就足以寫出一部猝死的劇本。每一種耗損都可能摧毀生命，更何況是三者疊加的結果。

但耗損還不只於此。所有證據確鑿的耗損，最終都會延伸到情緒層面。疼痛、恐懼與憤怒之所以破壞力巨大，是因為身體同樣記錄了所有的情緒耗損。

情緒耗損，就是情緒對生命力的持續侵蝕。當前面的多重耗損不斷累積，情緒耗損便成為最後的壓力來源。身體的包容終究有極限，一旦越過底線，潰堤便不可避免。

This is why fasting becomes the most crucial gateway to health. It directly addresses the body’s central dilemma: the depletion accumulated through everyday living.

Neglecting sleep, maintaining rigid meal patterns, and relying on medication—these three factors alone can write the script for sudden death. Each form of depletion is capable of destroying life, and their combined effect is even more devastating.

But depletion does not end there.

All forms of measurable depletion eventually extend into the emotional realm. Pain, fear, and anger possess such destructive power because the body records emotional depletion just as faithfully.

Emotional depletion is the continuous erosion of vitality by emotion.

As the earlier forms of depletion accumulate, emotional depletion becomes the final pressure. The body’s tolerance has limits, and once those limits are crossed, collapse becomes inevitable.

數十年的職場歷練，讓我深刻體會到聚焦的力量。

當父母把意志力聚焦在子女的人生道路，關注職業、干預擇偶，往往也同時削弱了孩子的直覺與判斷。

如果生命本該翱翔，就應交還給天賦與天命。這兩者始終存在於自己身上——父母未必知道，但當事人終究會找到，前提是：把焦點放回自己。

當我把「聚焦」與「干預」投射到醫病關係中，看見的是一幅極其寫實的畫面——一群被捆綁在籠中的人。擁有高度進化的身體，卻終身失去自由的人。

把人生的選擇權交給父母，把健康的選擇權交給醫生，本質上是同一件事——遠離自己，失去自由。

Decades of professional experience have taught me the power of focus.

When parents focus their will on shaping their children’s life paths—monitoring careers and intervening in relationships—they often weaken the child’s intuition and judgment at the same time.

If life is meant to take flight, it must be returned to one’s gifts and destiny. These have always resided within the individual. Parents may not see them, but the person themselves will eventually find them—provided they bring their focus back inward.

When I project the idea of “focus” and “intervention” onto the doctor-patient relationship, what I see is a starkly realistic image—a group of people bound within cages. Bodies that are highly evolved, yet lives that have lost their freedom.

Handing over life choices to parents, and health choices to doctors, are essentially the same act—moving away from oneself, and surrendering freedom.

我的工作本質是與人深度接觸。坐在我對面的人，往往正經歷人生轉折。從「眼睛所見」轉為「身體所見」，是一場真正的翻轉。

因此必須設立門檻，要聽見動機，要看見誠意。入門可以低門檻，給機會；執行必須高門檻，驗證紀律。

因為這是一條人煙稀少的路，誘惑很多，挑釁不少，如果沒有與身體深度對話的能力，很難走遠。

真正堅定的人，不是大腦接收資訊的人，而是能讓心靈接通身體訊號的人。

當大腦願意退位，身心靈的頻率才能對齊；當大腦永遠居高臨下，它只會接通環境的誘惑。

The essence of my work is deep human connection.
Those who sit across from me are often at turning points in their lives.
To shift from “seeing with the eyes” to “seeing with the body” is a true transformation.

That is why there must be thresholds—
to hear intention, to recognize sincerity.
Entry can be accessible, to offer opportunity;
but execution must hold high standards, to test discipline.

Because this is a path few take.
There are many temptations, many provocations.
Without the ability to deeply converse with the body, one cannot go far.

True steadiness does not come from a mind that gathers information,
but from a being that can connect the soul with the body’s signals.

When the mind is willing to step back, the frequencies of body, mind, and spirit can align.
When the mind insists on dominance, it only tunes into the temptations of the environment.

我常把斷食比喻為兩個人決定一起生活，共同點只有一個：改變。

而改變，從來都不是小事。它會翻動人生的結構，也會觸動內心最深的恐懼。

害怕，是正常的。抗拒，也是人之常情。

這時候，只能交給那些我們無法解釋的因緣——或許時機未到，或許某個事件，會在未來某一刻，悄然改變一切。

這些年，我觀察無數走進斷食學習的人。最終得到一個結論，也成為我近期給學員的提醒：不要主動分享斷食，除非你已經理解對方的動機與狀態。

你只需要安靜而堅定地過你的生活——該吃的時候吃，該讓身體休息的時候，就讓它休息。

真正熟悉你的人，終究會看見你的改變。

I often compare fasting to two people deciding to live together. There is only one common ground: change.
And change is never a small matter. It reshapes the structure of life and touches the deepest fears within.

Fear is natural. Resistance is human.
At such moments, we can only entrust things to forces we cannot fully explain—perhaps the time has not yet come, perhaps a certain event will quietly change everything in the future.

Over the years, I have observed countless people stepping into fasting. In the end, I arrived at a conclusion, one I often share with my students:
Do not actively promote fasting unless you truly understand the other person’s motivation and state.

You only need to live your life quietly and firmly—
Eat when it is time to eat, and when the body needs rest, let it rest.

Those who truly know you will eventually see your transformation.

我們談再多養生之道，只要是為那個有身分地位的自己養生，只要是為那個背負沉重財務壓力的自己養生，終究都只是在外圍摸索，這正是多數人在醫院與家之間來回奔走的處境。

許多醫院檢查不出的疾病，其實源自當事人本質上的不快樂，因為所做的一切，都不是為真正的自己，而是為那個必須賺錢養家的角色。

多少現代人的共同劇本是：為了擁有一個溫暖的家而購屋，接著被龐大的房貸逼迫兼兩份工作，最終犧牲睡眠，賠上健康。

於是，真正的家，反而毀在那個被寄望帶來安穩的家。

當我們看清人類健康的整體圖像，再放眼民間每一個汲汲營營的身影，就會明白：

在認清「自己是誰」之前，健康的定義，必然莫衷一是。

No matter how much we speak about health,
if we nurture only the self defined by status,
or the self burdened by financial pressure,
we remain merely circling the periphery.

This is why so many people
run endlessly between hospitals and homes.

Many illnesses undetectable by medical tests
are rooted in essential unhappiness—
because everything being done
is not for the true self,
but for the role that must earn a living.

A common modern script unfolds like this:
we purchase a house to create a warm home,
then are driven by heavy mortgages to work two jobs,
sacrificing sleep
and ultimately trading away health.

Thus the true home
is destroyed by the very house
meant to provide stability.

When we see the full picture of human health
and observe the restless figures of society,
we begin to understand:

Before we know who we truly are,
the meaning of health can never be unified.

信任，其實存在兩個面向：能力與操守。企業用人，多半優先看重能力，操守往往被暫時隱藏；而交友，則必須高度重視操守，因為摧毀長久友誼的，幾乎都是某一方的道德瑕疵。

夫妻關係亦在這兩個面向之間反覆被檢視。不是刻意檢視，而是相處本身就在檢視；一旦遭遇困境，更成為能力與操守的雙重盤點。

你是否發現，這兩個面向都必須經由事件來驗證，而且驗證的是「怎麼做」，而不是「怎麼說」。

於是，時間成了最誠實的量尺。時間會讓虛假現形，也會讓能力與操守接受最長期的檢驗。

信任，是豐富生命的基石。它不只是人際關係的橋樑，更是照顧身體不可或缺的養成。長期被病痛折磨的人，往往是在與身體互動的關係中，缺乏了信任的基礎。

信任既是一種意念，也是一種修養。身體被設定為「有條件的信任」大腦意識，這與人與人之間的互動如出一轍；當信任被徹底毀滅，身體終將棄主人而去。

Trust, in fact, has two dimensions: competence and integrity. In hiring, organizations tend to prioritize competence, while integrity is often temporarily concealed. In friendship, however, integrity must take precedence, because what destroys long-standing friendships is almost always a moral failure on one side.

Marital relationships are also repeatedly tested along these two dimensions—not deliberately, but naturally through daily interaction. When adversity arises, it becomes a double reckoning of both competence and integrity.

You may notice that both dimensions must be verified through events, and what is examined is not what one says, but what one does.

Thus, time becomes the most honest measure. Time exposes falsehood and subjects competence and integrity to the longest and most rigorous examination.

Trust is the cornerstone of a rich life. It is not only the bridge of human relationships, but also an indispensable foundation for caring for the body. Those who suffer long-term illness often lack a foundation of trust in their relationship with their own bodies.

Trust is both a state of mind and a form of cultivation. The body is designed to place “conditional trust” in the mind—much like interactions between people. When trust is completely destroyed, the body will ultimately abandon its owner.

失控，從來不是意外。所有進入人類世界的不對勁與不歡喜，從人性的角度來看，都是必然會發生的狀態，只是聰明的人類，選擇將它合理化。

極度不尋常的現象，往往被我們的認知解釋為「正常」。那正是我童年時期，從大人口中反覆聽到的重點。關於生病，關於醫藥，那些框架，被強制內建在我們的思想之中。

將近二十年前，我開始站上講台，談論益生菌與抗生素之間的糾葛。提醒我「不要過度醜化醫療」的人，幾乎都是我所熟識、我也理解立場的人；只是他們堅守自己的立場，卻始終不明白我的堅持。

養生的體悟，對我而言是一條成長的路徑。當我轉換到身體的立場後，這已不再是對與錯的辯證，而是一場大自然與人性之間的分庭抗禮。

這齣戲，從來不會有完結篇。它只會越演越糾纏，越來越難以收拾。大自然始終站在一旁看戲，人類如何表演，都不會影響它既定的運作路線。

Loss of control is never an accident. Everything that feels out of place or unpleasant once it enters the human world is, from the perspective of human nature, inevitable. The only difference is that clever humans choose to rationalize it.

Extremely abnormal phenomena are often explained away by our cognition as “normal.” This was a recurring lesson I heard repeatedly from adults during my childhood. Illness and medicine were framed in ways that were forcibly embedded into our thinking.

Nearly twenty years ago, I began standing at lecterns, speaking about the entanglement between probiotics and antibiotics. Those who warned me not to “demonize medicine” were mostly people I knew well and understood. They held firmly to their positions, yet never truly understood mine.

For me, insights into wellness represent a path of growth. Once I shifted to the body’s perspective, this was no longer a debate of right versus wrong, but a confrontation between nature and human nature.

This drama has no final act. It only becomes more entangled, more difficult to contain. Nature remains an observer, unaffected by how humans perform. Its course of operation never changes.

能夠選擇相信身體力量的，是那些長時間與身體深度相處的人，也就是，斷食早已成為生活日常的人。

我不需要把這群人描述得多麼偉大，他們確實是一小撮人，卻能匯聚成一股巨大的力量。因為，信任身體，本身就帶著一種罕見而神奇的能量。

如此稀有的小眾，為何值得書寫？因為他們掌握了真理，因為他們的身體重新與大自然對齊，因為他們是珍惜「生物設定」的實踐者。

反觀那無法信任自己身體的絕對多數，人與身體雖然共處一室，實質上卻早已分離。身體從來沒有屬於自己的時間，自然也不可能擁有任何真正的決定權。

不知道身體要什麼，是醫學教育留給現代社會最深的迷陣。接收不到身體的訊號，或聽不見身體的聲音，是文明世界最難堪的處境。

those who truly trust the body actually have only one path to take.
The prerequisite is freedom from interference by others and freedom from fear imposed by the medical system.

Those who can choose to trust the body’s power are people who have spent long periods in deep relationship with their bodies—
in other words, those for whom fasting has already become a way of life.

I do not need to portray this group as extraordinary.
They are indeed a very small minority, yet they can converge into an immense force.
Because trusting the body carries a rare and almost mystical energy of its own.

Why are such a small and uncommon group worth writing about?
Because they have grasped the truth.
Because their bodies are realigned with nature.
Because they are practitioners who respect their biological design.

By contrast, the overwhelming majority who cannot trust their own bodies live in quiet separation.
The person and the body may share the same space, but in essence, they are disconnected.
When the body has never been granted its own time, it can never possess real decision-making power.

Not knowing what the body wants is the deepest maze left behind by medical education in modern society.
Failing to receive the body’s signals—or to hear its messages—
is one of the most humiliating conditions of life in a civilized world.

當一個人同時出現胰島素阻抗與皮質醇阻抗，意味著這兩種關鍵荷爾蒙都失去作用，免疫系統也只能舉起白旗。

當你發現自己出現甲狀腺失衡，其實不必急著就醫，因為那不是急症，那是長期緊繃與忙碌所累積出來的結果。

甲狀腺只是犧牲品，它替失衡的內分泌系統扛下了責任。如果生活態度不願意停損，接下來就會一路走向「細胞拒絕壓力荷爾蒙」，人也會逐漸失去承受壓力的能力。

停損是什麼？是停止工作，去放空，去度假，去山林走路，去和大自然重新連結，

把所有壓力源暫時放下。

我這一生，從與身體相處中讀懂了兩件事：身體不適合過度處理食物，也不適合過度處理壓力。

When insulin resistance and cortisol resistance occur together, both of these critical hormones fail—and the immune system raises the white flag.

If you notice thyroid imbalance, there is no need to panic. It is not an emergency—it is the accumulated result of long-term tension and overwork.

The thyroid is only a scapegoat.
It bears the burden of a disordered endocrine system. Without a change in lifestyle, the body will progress toward cellular resistance to stress hormones, and the person will lose the ability to cope with pressure.

So what is a stop-loss?

It is stopping work.
Letting go.
Going on vacation.
Walking in forests and mountains.
Returning to nature.
Setting down every source of pressure.

From a lifetime of listening to my body, I have learned two things:
The body should not be forced to process too much food.
And it should not be forced to process too much stress.

有一天，我們都會老；有一天，我們都要離開。斷食，有能力修正「老」的狀態與時間；也有能力延後「離開」的時刻。但老實說，我們並沒有資格，在它敲門時拒絕開門。

把一天的三餐，分散在三天裡，一天可以延長成三天。斷食的精髓，就在這個「分散」的概念，把生命的耗損稀釋，讓人生的價值得以全力揮灑。

當行有餘力，停止對身體製造耗損，讓身體的能力被真正釋放。身體，會因為我們的尊重，而有機會逐步修正過往累積的錯誤。

「它來了」與「它終究會來」不一樣；「它就是來了」與「它還是會來」也不一樣。也許都來得及，也或許都來不及。

話說回來，接受或拒絕機會，本就是每個人的權利。因為不是每個人都有能力擁抱斷食的日常；也不是每個人，都有能力與自己的身體合作。

One day, we will all grow old.
One day, we will all depart.
Fasting has the ability to correct the state of aging and the way time acts upon us.
It also has the capacity to delay the moment of departure.
Yet honestly, we have no right to refuse opening the door when it knocks.

By spreading one day’s three meals across three days, a single day can be extended into three.
The essence of fasting lies in this principle of distribution:
diluting the wear and tear of life, allowing its value to be fully expressed.

When strength permits, stop inflicting further damage on the body and allow its true capacity to be released.
Through our respect, the body gains the chance to gradually correct the accumulated mistakes of the past.

“There it comes” is not the same as “it will come eventually.”
“It has arrived” is not the same as “it will still come.”
Perhaps there is still time. Perhaps there is not.

In the end, accepting or rejecting an opportunity is each person’s right.
Not everyone has the capacity to embrace fasting as a daily practice.
Not everyone is able to cooperate with their own body.

我們需要與自己的身體對話，而且是深度的對話。可惜的是，人類所處的大環境，幾乎缺乏這一面向的教育，整體發展反而持續遠離身體立場，甚至製造出與自己身體的對立。

癌成為恐慌之地，正是方向錯誤的結果。向外尋找解方，永遠找不到，因為根本的解方就在身體裡。

真正的療癒，是與身體長期合作的成果。身體承載著生命，也承載著生命力。若我們真心愛惜這個生命與生命力的載體，就必須具備守護生命、維繫生命力的態度。而造物主的命題，早已揭示了所有重點。

We need to engage in dialogue with our bodies—a deep dialogue. Unfortunately, the broader environment in which humanity lives is almost entirely devoid of such education. Instead, development continues to move away from the body’s standpoint, even fostering opposition toward the body itself.

Cancer has become a land of fear precisely because the direction has been wrong. Seeking solutions outward will never succeed, because the fundamental solution resides within the body.

True healing is the result of long-term cooperation with the body. The body carries life, and it carries vitality. If we genuinely cherish this vessel of life and vitality, we must adopt an attitude that protects life and sustains vitality. The Creator’s proposition has already revealed all the essential points.

We eat in order to live. Therefore, we must clearly understand the posture of “eating” within the Creator’s proposition—an approach to eating that respects the body’s standpoint.

Beyond this, we must also rediscover the body’s needs through the subject of sleep. In essence, sleep is a period during which the body longs not to process food.

When sleep diminishes while eating time continues to expand—甚至 encroaching upon ideal sleep hours—this becomes, for the body, a form of torment and a prelude to disaster.

我們是為了活命而吃，因此，必須清楚「吃」在造物主命題中的態度，那是一種尊重身體立場的吃。

更進一步，我們還必須從睡眠的課題中，重新領悟身體的需求。睡眠，本質上是身體渴求的一段「不處理食物」的時間。

當睡眠變少，吃的時間卻不斷延長，甚至與理想的睡眠時段重疊，對身體而言，那是一種折磨，更是災難的預告。

我能在多數死亡個案中，追溯到一段長期輕視睡眠的人生。這是現代人最難戒除、卻極具破壞力的致病行為。沒睡好覺，牽連的不只是情緒與人際關係，還包括高速公路上的事故與一生的後遺症。

情緒牽動免疫系統，憤怒侵犯內分泌系統，兩者持續影響睡眠品質，而睡眠失衡又再製造更糟的情緒與關係，最終累積成一條失控的疾病軌跡。

生病，從來不只是惡性循環那麼簡單。人格特質，會在每個人身上刻下難以抹滅的印痕，特別是那些容易暴怒、又習慣把委屈藏起來的人。

因此，我始終把養生視為一種生命修行。

In most death cases, I can trace a long life marked by disregard for sleep. This is one of the most destructive yet hardest habits to abandon in modern society. Poor sleep affects not only emotions and relationships, but also highway accidents and lifelong consequences.

Emotions influence the immune system; anger disrupts the endocrine system. Both continuously degrade sleep quality, and sleep imbalance in turn breeds worse emotions and relationships—eventually accumulating into a runaway trajectory of disease.

Illness is never merely a vicious cycle. Personality traits carve indelible marks into every individual, especially those prone to rage yet accustomed to swallowing their grievances.

For this reason, I have always regarded health cultivation as a lifelong spiritual practice.

當我試圖理解席琳狄翁真正的發病背景時，內心對造物主所設下的遊戲規則生出更深的敬畏。

當一種難以理解的病症出現，幾乎所有人第一時間都會尋求醫療解答；而當醫療無法給出清楚說明，它便被歸類為「症候群」，因為無從解釋。

若你願意承認身體內建的自然法則，也願意用「身體的視角」來解讀疾病，並重新回溯席琳狄翁在全球爆紅後的生命路徑，你會發現：這是一個再典型不過的違逆法則案例。

在說明她的發病軌跡之前，先回顧一條常見卻被忽視的路徑：甲狀腺失衡。那往往不是單一器官的問題，而是一種「不會管理時間」的後遺症，也可以說，是長期匆忙所累積的結果。每天持續燃燒的腎上腺素，最終逼迫身體犧牲甲狀腺，以償還內分泌系統的巨大失衡。

三到五年的高壓生活，就足以讓多數人的身體開始承受不住，而對一位在五年內完成 717 場演出的超級藝人而言，那早已是超出人體極限的負荷。

As I tried to understand the deeper background of Céline Dion’s illness, I found myself filled with greater reverence for the rules of the game set by the Creator.

When an illness defies easy understanding, most people instinctively turn to medical explanations. And when medicine cannot provide a clear answer, the condition is labeled a “syndrome”—a name that acknowledges our inability to explain it.

If one is willing to accept the natural laws built into the body, and to interpret illness from a body-centered perspective, then retracing Céline Dion’s life path after her global rise reveals something unmistakable: this is a classic case of living in defiance of natural law.

Before tracing the course of her illness, it is worth revisiting a common yet often ignored pattern—thyroid imbalance. This is rarely the problem of a single organ. Rather, it is the aftermath of an inability to manage time, the cumulative result of prolonged urgency and haste. When adrenaline burns continuously day after day, the body is eventually forced to sacrifice the thyroid in order to compensate for profound endocrine imbalance.

Three to five years of high-pressure living is enough to overwhelm most bodies. For a superstar who completed 717 performances within five years, this burden far exceeded the limits of human physiology.

既然我們都在乎健康，也關心生命品質，那些習以為常的「不知道」與「不確定」就必須被校正。生病了，要知道原因；失敗了，要釐清因果。

做任何事情之前，都應該清楚「為什麼要做」。我們不會輕易坐上酒駕者的車，也不會執意前往戰亂中的國家旅行；然而，不知道病因就接受治療，卻被視為理所當然。

不知道你為何生病的人在為你治療，這是多麼可怕的事。就像兩個各懷目的的人結為夫妻，彼此並不相愛，結局注定難以圓滿。

時代持續翻新，當你的工作被取代的風險愈來愈高，真正該思考的，不再是迎合他人的需求，而是建立屬於自己的價值。

我們每個人，都擁有一具完全自主的身體。要認識身體，就必須理解它的原始設定，那是依據晝夜節律與自然法則而存在的生命設計。

當我們真正理解這些設定，便會自然生出向身體學習的意願。我們可以向身體學會自主與承擔，進一步領悟敬畏與包容。

Since we all care about health and the quality of life, those habitual states of “not knowing” and “uncertainty” must be corrected. When illness arises, we must understand its cause; when failure occurs, we must clarify its chain of causation.
Before doing anything, one should be clear about why it is being done. We would not casually ride in a car driven by someone intoxicated, nor insist on traveling to a war-torn country. Yet accepting treatment without knowing the cause of illness is widely regarded as perfectly normal.

To be treated by someone who does not know why you are ill—this is a terrifying thought. It is like two people with different intentions entering marriage without love; the outcome is destined to be incomplete.
As times continue to change and the risk of one’s work being replaced grows ever higher, what truly deserves reflection is no longer how to meet others’ demands, but how to build one’s own value.

Each of us possesses a body that is fully autonomous. To know the body, we must understand its original design—a living system structured around circadian rhythms and the laws of nature.
When we truly comprehend these settings, the desire to learn from the body naturally arises. From the body, we can learn autonomy and responsibility, and further come to understand reverence and compassion.

一切，都可以從一個問題開始：「如果你連續四十八小時沒睡，你還是你嗎？」有經驗的人，很快就能回答這個問題。於是我繼續追問：「那如果是六十小時呢？」

「沒問題，我可以。」這樣的豪語並不陌生。然而，在自然法則的監控之下，最愛逞強的人，最終都會被迫臣服。

過勞的真正背景，從來不是勞動本身，也不是多值了一班，而是沒睡覺。

說到這裡，我們必須理解身體如何被設定來驅動睡眠。白天的過程中，一種名為「腺苷」的化學物質不斷在大腦細胞表面累積；當腺苷接近飽和，身體便會發出「電量耗盡」的訊號。

當學者將晝夜節律曲線與腺苷堆積曲線對照，我們得以看見那背後近乎完美的設計：自然法則與晝夜節律，共同書寫了我們身上的生物設定，而其源頭，仍然來自造物主的命題。

Everything can begin with a single question:

“If you go forty-eight hours without sleep, are you still yourself?”

Those with experience can answer quickly.
So I continue, “What about sixty hours?”

“No problem. I can handle it.”
Such bravado is familiar.

Yet under the surveillance of natural law, those who push themselves the hardest are ultimately the first to be forced into surrender.

The true background of overwork has never been labor itself, nor an extra shift—it is the absence of sleep.

At this point, we must understand how the body is designed to drive sleep. During waking hours, a chemical called adenosine gradually accumulates on the surface of brain cells. As adenosine approaches saturation, the body issues a signal equivalent to battery depletion.

When researchers overlay the circadian rhythm curve with the adenosine accumulation curve, a nearly perfect design emerges. Natural law and circadian rhythm jointly write our biological programming—and its origin remains the Creator’s proposition.

養生不是把自己的身體養好而已，養生是身教，是一種兼善天下的行動。

平和、慈愛、謙遜、慷慨、誠實，這些是善狼的特質。你具備多少？還是你同時也迎合憤怒、貪婪、嫉妒、傲慢與怯懦？

養生涵蓋身與心，而所謂「養心」，不是只照顧情緒，而是培養心境。在這個心境裡，我看見「慷慨」與「大方」作為一種修養的高度。

敬畏與傲慢不會同時存在，慷慨與對價不能同時成立，就像真正的健康與走向病痛的道路永遠不會重疊。

Wellness is not merely about maintaining one’s physical condition; wellness is lived teaching—it is an act that benefits the world.

Peace, compassion, humility, generosity, honesty—these are the traits of the good wolf.
How many of them do you embody?
Or do you also find yourself engaging with anger, greed, jealousy, arrogance, or cowardice?

Wellness encompasses both body and heart. And the so-called “nourishing of the heart” is not merely tending to emotions, but cultivating a state of mind.
Within that state, I see generosity and largeness of spirit as expressions of true refinement.

Reverence and arrogance cannot coexist. Generosity and transaction cannot coexist.
Just as genuine health can never overlap with the path that leads toward illness.

癌細胞的形成，身體始終知悉；如何清除它，身體也自有方式。我們該做的，是提供身體所需的環境。

從免疫系統的角度，它需要無牽掛的執行「清除障礙」的任務；我們的責任是：讓身體能夠順利做它該做的事。

「健康是自己的事」的意思是：盡其所能營造出一個讓身體能全力工作、全力療癒的內在環境。

無論是否罹癌，該做的事從來沒有不同。

該做的事做到，疾病自然不會靠近；該做的事做好，疾病自然會離開。

The body has always known how cancer cells form; it also knows how to remove them. Our task is simply to provide the conditions it requires.

From the standpoint of the immune system, it needs the freedom to carry out one mission: clearing obstacles. Our responsibility is to avoid obstructing this mission and to create an environment where the body can do its work.

“Health is your own responsibility” means crafting an internal environment where the body can work and heal with full capacity.

Whether you have cancer or not, the things you must do are never different.

When you do what must be done, illness will not approach.
When you do it well, illness will naturally leave.

癌來自情緒，情緒來自人，哪些情緒被壓抑？哪些情緒變成毒？哪些情緒在日常生活中層層堆疊？

癌症的學分，最核心的兩科是：委屈和憤怒。

在成功的案例中，我們總能找到一個「願意傾聽自己」的人，而癌症的康復，幾乎都發生在最放鬆的狀態中，那是免疫力最強的時刻。

在末日消息尚未侵襲之前，請問自己：哪些事要趕快做？哪些人要趕快遠離？

你必須非常誠實對自己說：「我知道該做什麼，而且我已經做了。」

Cancer arises from emotion, and emotion arises from human experience.
Which emotions have you suppressed?
Which emotions have turned into toxicity?
Which emotions have accumulated layer by layer in your everyday life?

The two core “credits” of cancer are:

resentment
and
anger.

In every successful recovery case, we always find someone who is willing to listen deeply to themselves—and nearly all recoveries happen in the most relaxed state.
That is when the immune system is strongest.

Before the final message of life arrives, ask yourself:

What must I do immediately?
Whom must I distance myself from at once?

And be deeply honest with yourself:

“I know what I need to do—and I have already begun doing it.”

老，是年紀；老，也是人間時間的記錄。但我們執著的「老態」，其實都是身體堆積的結果。只要身體不堆積，人就不會顯得老。

當你對身體出清有信心，當你看到身體逐漸回春，你會發現：年紀在增加，身體卻在逆向發展。

老，是堆積；年輕，是出清。

面對「人人喊老」的同儕，我忽然升起一個強烈的念頭：我想告訴每一位說自己「老了」的人：你不老，你只是堆積太沉重。

真正老化的，是頑固的大腦、僵硬的主觀、不肯改變的陋習，是那份「我已經老了」的執念。

走進斷食的大門，你將重新遇見那個年輕的自己。有一天，你會不認識鏡子裡那位「很難老的老人」。

Aging is age; aging is a record of time lived.
But the “old look” we obsess over is simply the result of accumulation.
As long as the body does not accumulate waste, it does not appear old.

When you trust the process of clearing out the body, when you witness your body returning to youth, you will discover:
your age moves forward, but your body moves backward.

Aging is accumulation; youthfulness is release.

Faced with peers who constantly proclaim “I’m getting old,” a strong impulse arose within me:
I want to tell every person who says they are old—

You are not old. You are simply carrying too much.

What truly ages is a stubborn mind, a rigid worldview, an unwillingness to change habitual patterns, and the firm belief that “I am already old.”

Walk through the doorway of fasting and you will meet the younger version of yourself again.
One day, you will not recognize the “elderly person” in the mirror—because that person refuses to age.

斷食能連結健康，因為它觸發了身體最清晰的指令：先出去，才能進來；先移除囤積，才能順暢流動。

這是身體的智慧，也是自然法則的提醒。

我們是否佔有了太多不該屬於自己的東西？身體之所以囤積，是不是因為我們塞進了太多不該存在於身體的物質？

我們都有共同的經驗：明知道不能再吃，卻仍抵擋不了慾望。吃的背後是一種佔有慾，是物慾，也是貪婪。

身體內建自然法則，我們和身體早就建立了「遠離越多越好」的共識，或許我們都體會過：生病往往源自違背「越多越好」的事實。

自然法則中是否真的存在「越多越好」？看看生命走到盡頭、健康被徹底奪走的人，那些能坦然說出「什麼都不要了」的人，最能理解「越多越好」是多麼荒謬。

Fasting brings us back to health because it activates the body’s clearest command:
first release, then receive; first remove what is stagnant, then restore flow.

This is the body’s wisdom—and nature’s reminder.

Have we accumulated too much that should never have been ours?
Is the body’s “storage” merely the result of us forcing into it what never belonged there?

We all share a similar experience:
knowing we should not eat more, yet unable to resist the desire.
Behind eating lies the impulse to possess—material desire, or simply greed.

If the body is designed according to natural law, then we already share with it a silent understanding:
“more” is not always better.
Perhaps we have all learned the hard way that illness stems from violating this truth.

Does “the more, the better” truly exist in nature?
Look at those approaching the end of life, whose health has been entirely stripped away—
the ones who can calmly say, “I don’t need anything anymore.”
They understand better than anyone how absurd the idea of “more” truly is.

談市場就會談到人脈，在底層邏輯漸漸成為一種思考模式的今天，人脈也必須重新定義。

你認識的人，多半對斷食不感興趣。因此我們重新定義：人脈，是你能幫助的人。

人脈，是那些真正相信你、願意支持你的人。

在職場上，人脈常被理解為「我認識某某人」。但在人生格局與典範的層次，「人脈」真正的含義其實是：有多少人認識你，有多少人願意幫助你。

自律養生要做的，是務實的幫助那些願意與身體和解的人；而他們回饋的能量，將支持自律養生繼續往前走。

When we talk about the market, we inevitably talk about networks. In an era where first-principles thinking has become a common mode of thought, “network” too must be redefined.

Most of the people you know have little interest in fasting.
So we redefine “network”:
A network is the group of people you are able to help.
A network is the group of people who truly believe in you and genuinely support you.

In the workplace, “network” is often understood as “I know so-and-so.” But in the dimension of life worldview and paradigm, its true meaning is:
How many people know you? How many people are willing to help you?

What Selfasteam must do is help—practically and sincerely—those who are willing to reconcile with their own bodies. And the energy they return will carry Selfasteam forward.

在阿提亞的演講裡，我聽見他對自己傲慢的懺悔；但更想問的是：你身邊所熟悉的醫師：他們對病人的態度謙卑嗎？他們對藥物治療的風險，有給予真正的同理與說明嗎？

如果你的部屬「成事不足、敗事有餘」，你會放心把任務交給他嗎？這不就是我們日常生活中最基本的風險評估？

成功率多少？失敗率多少？代價是什麼？

阿提亞在書中談「快速死亡」與「慢速死亡」：醫療對前者很有效率，卻在後者徹底失能。

我能說的只有一句：施力點錯了。因為醫病雙方的動機，從來都不是解決問題，而是滿足慾望。

醫師的慾望、病人的慾望，交織成一段共同的風險故事。

In Attia’s talk, I heard his remorse for past arrogance.
But what I want to ask is this:

What about the physicians you personally know?
Are they humble toward their patients?
Do they truly explain the risks of medications with empathy and honesty?

If your subordinate is “more likely to spoil things than complete them,” would you entrust them with important tasks?
Isn’t this the most basic form of risk assessment in daily life?

What is the success rate?
What is the failure rate?
And what will it cost?

In Outlive, Attia speaks of “fast death” versus “slow death”: medicine is efficient with the former, and utterly powerless with the latter.

All I can say is this:
The point of force is misplaced.
Because neither the physician nor the patient is driven by the desire to solve problems—they are driven by desire itself.

The desires of the physician and the desires of the patient intertwine to form a single, shared story of risk.

哲學家彼得・辛格（Peter Singer）提出「有效的利他主義」，他曾問過：「當你有能力幫助一個人而你卻不做，這算不算一種錯誤？」

當你一次次在生活中看到有人「明明舉手之勞卻選擇拒絕」，你真的會懷疑：人性本善，是不是一場誤會？你甚至會嘗試解釋為「被害恐懼症候群」，一種來自反覆受傷後的自我保護。

這是一種環境效應、也是人群效應。當你身邊充斥著勢利與自利，你也會逐漸忘記如何關注他人，甚至不再習慣主動給予。

《人慈（Humankind）》一書中有一段引文：「這種想法被演化所證實，被日常生活所確認，以至於根深蒂固到我們不再察覺。」作者布雷格曼（Rutger Bregman）想說的是：大部分的人，內心深處其實是善良的。

而我想補充的是：許多讓人反感的行為，並非來自本質的「壞」，而是環境長期強化了他們的自我保護。他們不是喜歡刁難，而是活在「必須先保護自己」的恐懼裡。

Philosopher Peter Singer once posed a question through his idea of “effective altruism”: When you have the ability to help someone but choose not to, is that not a kind of wrongdoing?

When you witness, again and again, someone refusing to help even when it costs almost nothing, you start to question whether “human nature is good” might be a misunderstanding. Sometimes you may even try to explain it as a kind of “victim’s phobia”—a self-protective response born from repeated hurt.

This is an environmental effect, a social effect. When you are surrounded by self-interest and opportunism long enough, you gradually forget how to care for others—and eventually lose the habit of giving.

In Humankind, there is a line that reads: “This idea has been confirmed by evolution and reinforced by daily life, until it becomes so deeply rooted that we no longer notice it.”
Rutger Bregman’s point is that deep down, most people are inherently good.

What I want to add is this: many off-putting behaviors do not come from some “innate badness,” but from environments that have long strengthened people’s instinct to protect themselves. They do not enjoy being difficult; they simply live in the fear of “having to defend themselves first.”

我寫書，我講授斷食養生，我引導聽得懂的人繼續前行，陪伴願意改變自己的人持續努力。

我不斷問自己為何做這件事，也不斷提醒自己它的意義。

眼前能改變多少人，或許不是我能關注；真正值得放在心上的，是未來能影響多少人，那是這份工作的方向與使命。

我深信：能夠輕鬆自在的做自己，是每個靈魂最深的渴望。我雖然常公開承認自己反骨，但其實我有一種「迎合靈性意願」的慣性，只是早期還不懂行為與內在動機的關係。

環境很殘酷，現實也常讓人挫折。讓我堅持近二十年的動力，從來都不是那些轉身離開的人，而是那些被觸動的眼神。

到底是什麼力量讓我堅定了二十年？或許我也曾找不到答案，而真正的答案是：

這是一份「我與我自己」合而為一的工作。

I write books, I teach fasting and health, I guide those who can truly hear, and I walk with people willing to change themselves.
I constantly ask myself why I do what I do, and I constantly remind myself of its meaning.

How many people I can change right now is not what I focus on.
What matters is how many people I may influence in the future. That is the direction and mission of this work.

I deeply believe: being able to simply and freely be oneself is the deepest longing of every soul.
Although I openly admit I have a rebellious streak, the truth is that I’ve always had a natural tendency to follow the desires of my inner spirit—something I only learned to understand much later.

The world can be harsh, and reality often brings discouragement.
Yet what has sustained me for nearly twenty years has never been those who turned away—it has always been the eyes of those who were moved.

What gave me the strength to persist for two decades?
Perhaps I once struggled to find the answer. But the real answer is:

This is work in which I am wholly united with myself.

在我看來，這是一段被人性攪亂的科學史。不用換窗，就永遠不會懂這個世界的反常；缺乏勇氣，就永遠看不穿這門自以為睥睨一切，實則早已沉醉的科學。

而真正讓我站穩身體立場的，是一位又一位出現在我面前的迷路者。他們的困惑，反而讓我看得更清楚：原來大家都在等，等發病，等身體用最劇烈的方式控訴。

但我們真的願意在危急時刻才觸碰那個臨界點嗎？多少經歷過瀕死的人記錄過那一刻的恐懼、不甘與不捨，不捨自己在毫無準備下，結束一生。

不捨的是生命，而不解的是：為何從未準備？為何不肯停下來觀察身體？為何不肯給自己一個學會照顧身體的機會？

To me, this is a scientific history distorted by human impulses.
Without changing the window through which we observe, we will never understand the absurdity of this world;
without courage, we will never see through this science that believes itself omnipotent, yet is long intoxicated by its own illusion.

What steadied my footing on the side of the body were the many lost individuals who sat before me.
Their confusion helped me see the truth more clearly:
everyone is waiting—waiting to get sick, waiting for the body to issue its harshest protest.

But do we really want to touch that threshold only when crisis strikes?
Countless people who have had near-death experiences describe that moment as terror, regret, and deep sorrow—sorrow that they ended their life without preparation.

What we mourn is life.
What we don’t understand is this:
Why were we never prepared?
Why do we refuse to pause and observe the body?
Why do we deny ourselves the chance to learn how to care for it?

最初，我因為看見「沒有病痛」的終點而投入斷食教育。之後，又因看見醫療的盲點，而誕生出第二個目標：

第一個目標：遠離病痛，第二個目標：遠離醫療。

這兩個目標，如今都不是目標，而是我眼前的日常。如果它們也在你眼前，你會怎麼做？你應該要做什麼？

我誠心提醒：千萬不要只想當買產品的消費者，請把自己放在「學習者」的位置，進一步成為精通「身體之道」的典範。

At first, I entered fasting education because I caught a glimpse of the destination called “life without illness.”
Later, after seeing the blind spots of medicine, a second goal arose:

1. To live free from illness
2. To live free from medical dependency

Today, these are no longer goals; they are simply part of my everyday reality.

If both end points appeared before your eyes, what would you choose?
What should you do?

My sincere advice is this:
Do not aim to be merely a consumer buying products.
Place yourself in the position of a learner, and gradually become a model—a practitioner who truly understands The Way of the Body.