一直没时间折腾龙虾（OpenClaw），今天硬挤出一小时装上了，玩了下可能并没有网上说得那么好，因为有的案例两年前我都实现了，现在看反倒有点遗憾。说到底，这东西并不神秘：只要你有一台能跑本地模型的机器/服务器，就算不懂代码的人，好好写写提示词，也完全有机会把类似的东西拼出来。

但得承认，龙虾的价值还是在于它把“能做什么”变得更可想象、更可复用，也给了大家一个能延展的空间和思路。再加上 Skills（技能），确实会让人产生一种“很神奇”的直观感受，特别是“记忆”。某种意义上，不是龙虾这个产品神，而是我们个人的想象力贫乏。Skills 这段时间的爆发式增长，又一下子把之前想都不敢想的落地场景给整出来了，就这点来说，这个产品还是厉害的。

最后必须泼点冷水：不建议普通人装。先不说配置、安装排错、安全性这些，光网络速度就能把人折腾的想死。真想把龙虾的上限拉满，人民币也是一个无底洞。就比如说你让豆包元宝这些总结下普通的文本还行，不上贵的模型充其量就是一个加速过程。

I’ve never really had time to tinker with “Lobster” (OpenClaw). Today I forced myself to carve out an hour to install it and play around a bit. Honestly, it may not be as good as people online claim—some of the example use cases are things I’d already implemented two years ago, so in that sense it actually felt a bit disappointing.

At the end of the day, there’s nothing mysterious about it: as long as you have a machine/server that can run local models, even people who don’t know how to code can absolutely cobble something similar together—if they’re willing to spend time writing solid prompts.

That said, I do have to admit OpenClaw’s real value is that it makes “what’s possible” more imaginable and more reusable. It also gives people an extendable space—both a framework and a way of thinking. Add Skills into the mix, and it really does create that “wow, this is magical” first impression—especially with “memory.” In a way, it’s not that the product itself is magical; it’s that our personal imagination is often too limited. The recent explosive growth of Skills has suddenly made a bunch of scenarios feel practical—scenarios that previously felt almost unthinkable. In that regard, the product is genuinely impressive.

One last cold splash of reality: I wouldn’t recommend that the average person install it. Even setting aside hardware requirements, installation/debugging, and security concerns, network speed alone can be maddening. And if you really want to push OpenClaw to its upper limit, your wallet becomes a bottomless pit. For example, tools like Doubao or Yuanbao can do a decent job summarizing ordinary text—but without paying for more expensive models, the best you’re getting is basically a faster workflow, nothing more.

1. 水果放心吃；真正容易吃过量的是果汁、果干、奶昔/冰沙。
2. 糖不是“魔法致胖”，但它真的很容易让你不知不觉吃进更多热量；想减脂，先把“游离糖/添加糖”压下去更稳。 (世界卫生组织)
3. 性欲不是健康KPI：长期没欲望可能是睡眠、压力、药物、关系或激素问题，但不能用它给健康下判决。
4. 很多人吃东西是因为无聊/口渴/压力/习惯线索。吃之前先问：我是在饿，还是在“想”吃？
5. 运动是被研究反复支持的抗抑郁工具之一；而“持续刷负面信息”会放大焦虑与低落——把信息摄入也当成饮食一样管理。 (BMJ)
6. 高蛋白通常是减脂期最省心的策略（更顶饿、更保肌），但“最好”取决于你的肾功能、饮食偏好与可持续性。
7. 鸡蛋不是洪水猛兽：对大多数人来说，它是便宜、方便、营养密度高的蛋白来源。
8. 早餐不是必须：吃不吃看你是否更容易控饿、控总热量，而不是“必须吃才健康/才能瘦”。 (BMJ)
9. 把步数拉高是最被低估的减脂杠杆之一：别迷信“必须一万”，但从低步数拉到中高步数通常收益巨大。 (柳叶刀)
10. 基因影响起点，不是判决书：生活方式能显著改变风险走向；但别承诺“几乎人人都能完全逆天改命”。
11. 用无糖饮品替代冲动热量：水、无糖气泡水、茶、黑咖啡（能喝且不焦虑的人）是“嘴馋时的缓冲垫”。
12. 不能局部减脂：练腹≠只掉肚子脂肪；脂肪从哪掉，身体说了算。 (科学直接)
13. 想瘦先砍最不值的热量：含糖饮料、甜咖啡、酒精；烹调油别“随手一倒”，尽量按勺/按克。
14. “肌肉混淆”不是核心：你需要的是渐进超负荷 + 计划管理疲劳，不是天天换动作求刺激。
15. 你怎么定义自己，就怎么生活：把“我很懒”换成“我在建立每周3次训练的默认行为”。
16. 80/20 不是作弊：80%吃得像成年人，20%留给披萨、冰淇淋、汉堡——前提是你整体仍能控住。
17. 别把“油”妖魔化：真正该最小化的是油炸/外食的隐形油 + 总油量。日常烹调更推荐用不饱和脂肪为主替代大量饱和脂肪。 (美国心脏病学会期刊)
18. 如果你总坚持不了，把训练放在你最有精力的时间段（很多人是早上）——先完成再谈完美。
19. 3–4天力量训练 + 其余时间多走多动，通常比6–7天硬刚更可持续。
20. 别等口渴才喝：训练/炎热环境下尽量避免“明显脱水”（例如体重掉太多），表现会受影响。 (ACSM)
21. 睡够（通常≥7小时）就是性能增强：减脂、增肌、情绪、食欲控制都在这里打底。 (美国睡眠医学学会)
22. 熬夜会让你更想吃、更难忍、更不想动：很多“减脂失败”其实是睡眠失败。
23. 早上见自然光，晚上尽量暗：用环境去驯服生物钟，而不是靠意志力硬撑。
24. 冷水浴/冷水澡可以当作情绪与压力工具，但别把它当“减脂神器”；力量训练刚结束就冰，可能不利于某些增肌适应（按目标取舍）。
25. “累所以跳过”不一定是懒：长期累，优先检查睡眠、恢复、训练量是否过头；该减量就减量。
26. 每餐先把蛋白吃够，再决定要不要加主食/甜点——这是最简单的“防暴食顺序”。
27. 蛋白目标：多数训练者每天约 1.4–2.0 g/kg 体重（减脂保肌可更靠近上限）；别把它搞成玄学。 (SpringerNature)
28. 碳水不是罪：真正容易让你胖的是“高油+高糖+低纤维”的组合把你推向过量；把碳水和蛋白/纤维配在一起更稳。
29. 你吃什么会影响心情与专注，但也别忽略反向：你压力大、情绪差时更容易吃乱——两边都要管。
30. 慢吃到七分饱：给大脑一点时间接收“我够了”的信号（别用“某个激素立刻释放”这种假机制忽悠自己）。
31. 晚饭后最容易嘴馋：刷牙 + 离开厨房 + 用无糖热饮顶一顶，胜过硬憋。
32. 更准确的版本：减脂靠饮食+日常活动，塑形靠力量训练；有氧是加速器，不是惩罚。
33. 把垃圾食品从家里清空：你不在家里放触发物，就少一半“意志力战斗”。
34. 别凭感觉训练：记录重量/次数/组数/动作质量。你不追踪，就很难真的进步。
35. 睡前不是“开夜间模式就行”：重点是屏幕亮度+使用时长+内容刺激。夜里长时间看发光屏会影响入睡与次日清醒。 (美国国家科学院院刊)
36. 白天多出门、晒到自然光、动一动：这往往比你买的任何“助眠补剂”更管用。
37. 肥胖是重要风险信号，但“健康”不是一句话判定：用腰围、血压、血糖、血脂、体能这些指标说话。
38. 肌肉多一点，代谢会高一点；但更大的差距常来自你每天到底动了多少、吃了多少。
39. 别等“新年/下周一”：从今天开始，设一个小到不会失败的动作（例如每天10分钟走路）。
40. 你不缺动力，你缺默认行为：把运动鞋放门口、前一晚备好训练服、冰箱里摆好“随手可吃的蛋白”。
41. 别“不惜一切代价”恐惧人造肉：把它当“加工食品”看配料、钠、饱和脂肪与总热量；更推荐豆类/豆腐等少加工蛋白作为主力。 (American Journal of Clinical Nutrition)
    

英文

1. Eat fruit freely. What’s easy to overdo is juice, dried fruit, and smoothies.
2. Sugar isn’t “magic fat gain,” but it does make it easy to overshoot calories. If you want to lean out, reduce added/free sugars first.
3. Libido isn’t a health KPI. Low desire can reflect sleep, stress, meds, relationships, or hormones—but it’s not a simple “healthy vs. unhealthy” meter.
4. Many people eat because of boredom, thirst, stress, or cues. Before eating, ask: Am I hungry—or just triggered?
5. Exercise is one of the most evidence-backed mood tools. Constant negative news/doomscrolling can worsen anxiety and low mood—manage your “information diet” too.
6. Higher protein is often the easiest fat-loss strategy (more filling, more muscle-sparing), but “best” depends on your kidneys, preferences, and sustainability.
7. Eggs aren’t the enemy. For most people they’re a cheap, convenient, nutrient-dense protein source.
8. Breakfast isn’t mandatory. Eat it or skip it based on what helps you control hunger and total intake—not because someone said it’s “required.”
9. Getting your steps up is hugely underrated. Don’t worship “10,000”—but going from low steps to moderate/high steps often changes everything.
10. Genes influence your starting point, not your verdict. Lifestyle can shift risk dramatically—but don’t promise “almost everyone can completely override genetics.”
11. Use zero-calorie drinks as a buffer: water, sparkling water, tea, black coffee (if you tolerate it) can help you avoid impulsive calories.
12. You can’t spot-reduce fat. Training abs doesn’t mean you’ll lose belly fat specifically—your body decides where fat comes off.
13. If you want to get leaner, cut the least valuable calories first: sugary drinks, sweet coffee drinks, alcohol. And don’t “free-pour” cooking oil—measure it.
14. “Muscle confusion” isn’t the point. You need progressive overload + fatigue management, not random workouts for novelty.
15. Your self-labels shape your defaults. Replace “I’m lazy” with “I’m building a 3x/week training default.”
16. 80/20 isn’t cheating. Eat like an adult 80% of the time, leave 20% for pizza/ice cream/burgers—as long as the big picture stays controlled.
17. Don’t demonize “oil.” What you should minimize is fried foods/restaurant hidden oils + total oil quantity. For daily cooking, it’s often smarter to use mostly unsaturated fats instead of piling on saturated fats.
18. If you can’t stay consistent, train when you have the most energy (often mornings). Done beats perfect.
19. 3–4 days of lifting + lots of walking is usually more sustainable than grinding 6–7 days/week.
20. Don’t wait until you’re thirsty. In training and heat, avoid obvious dehydration (e.g., large body-weight drops) because performance suffers.
21. Enough sleep (usually ≥7 hours) is performance-enhancing. Fat loss, muscle gain, mood, and appetite control all start here.
22. Poor sleep makes you hungrier, less tolerant, and less likely to move. Many “fat-loss failures” are really sleep failures.
23. Get daylight early; keep evenings dim. Use your environment to train your circadian rhythm instead of relying on willpower.
24. Cold plunges/cold showers can be stress and mood tools, but they’re not a fat-loss hack. Icing immediately after lifting may blunt some hypertrophy adaptations—choose based on your goal.
25. “I’m too tired so I skipped” isn’t always laziness. Chronic fatigue? Check sleep, recovery, and training volume. Deload when needed.
26. Hit your protein first each meal, then decide whether you still want more carbs/dessert. It’s the simplest “anti-binge order.”
27. Protein target: for most trainees, about 1.4–2.0 g/kg/day (cutting can lean toward the high end). Don’t turn it into mysticism.
28. Carbs aren’t evil. The common fat-gain trap is the combo of high fat + high sugar + low fiber that drives overeating. Pair carbs with protein/fiber.
29. Food affects mood and focus—but mood and stress also affect food choices. Manage both directions.
30. Eat slower and stop around 7/10 full. Give your brain time to register “enough.” Don’t cling to fake “one hormone instantly does X” explanations.
31. After-dinner cravings: brush your teeth + leave the kitchen + use a zero-calorie hot drink beats white-knuckling.
32. More accurate version: fat loss = diet + daily activity, shape = lifting. Cardio is an accelerator, not a punishment.
33. Remove junk food from your home. If it isn’t there, you can’t mindlessly eat it.
34. Don’t train on vibes. Track your weights/reps/sets/technique. If you don’t track, progress is mostly guesswork.
35. Sleep isn’t fixed by “night mode” alone. What matters is brightness, duration, and stimulating content—long screen exposure at night can wreck sleep.
36. Daylight + being outside + moving often helps sleep more than any “sleep supplement” you can buy.
37. Obesity is an important risk signal, but “health” isn’t one sentence. Use waist size, blood pressure, glucose, lipids, and fitness to assess reality.
38. More muscle means a slightly higher metabolism—but the bigger differences usually come from how much you move and how much you eat.
39. Don’t wait for New Year or “next Monday.” Start today with something too small to fail (e.g., a 10‑minute walk).
40. You don’t lack motivation—you lack defaults: shoes by the door, workout clothes prepped, easy protein ready in the fridge.
41. Don’t treat plant-based meat like poison. Treat it like a processed food—check ingredients, sodium, saturated fat, and calories. Use less-processed proteins (beans/tofu) as your staple.
    

办证件。

第二刷《镖人》，确实很精彩，但仍然不够尽兴。

采访视频来源：https://www.youtube.com/watch?v=7huu6W09OyU

采访后我认为最重要的九点：

活在当下：人生最大的智慧之一，是把心放在当下，更平静、更专注。每段经历都有意义，没必要总回头后悔或自责过去，也别过分焦虑未来。以接纳的心态，把此刻当作礼物，全心享受和专注于眼前能做的事。

关系最重要：关系比任何东西都重要。不要把时间浪费在争执里，也不要在短暂的追逐里迷失自我。一段长期稳定、彼此相爱、相互珍惜的关系，比什么都珍贵。要敢于投入，别害怕去爱。

关于爱的定义：爱，就是发自内心地希望对方过得更好。

相信直觉：要更早学会相信自己的直觉，并愿意按直觉去行动——这需要勇气，也需要自信。

做正确的事：善良、公平、诚实。不轻易评判，给别人善意理解的空间，抬起头坚持住。

明确目标的价值：如果当初更早设定明确的目标，也许能取得更大的成就。

面对困难：你最需要去做的，往往是那件最费力、最耗能，也最让你害怕或逃避的事。

专注积极影响：如果无法改变噪音，就不要沉溺其中；去做积极的事，用行动影响他人。

男性的友谊：尤其是男性，要更主动地经营并建立更深的个人友谊。

采访完整文字稿

如果你能回到过去，带着你现在知道的一切，只给年轻时的自己一句忠告，你会说什么？

（更多…）