HowToLiveWorse

CHAPTER 06 · 30 SOURCE ENTRIES

The Anti-Checklist

反面清单

[← 回总目录](../README.md) 本节收的是「看起来便宜又有效」的东西。翻开原始研究之后，它们的好处接近零、等于零，有的还是负的。排的顺序看两件事：大家在这上面花的钱多不多，支持它的证据硬不硬。越靠前的越值得先停掉。 本节条目按主题分成下面几块，括号里是条号。 **保健品和补剂**：复合维生素（第 1 条），普通鱼油（第 2 条），补维生素 D（第 3 条），抗氧化补剂防癌（第 4 条），软骨素治膝关节炎（第 5 条），维生素 C 防感冒（第 6 条），花大钱买保健品（第 10 条），长期吃益生菌（第 11 条），买排毒清肠产品（第 13 条），骨折之后猛补钙（第 30 条）。 *

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06-001
Evidence AmoneySource-sensitive

Don’t take multivitamins for longevity or heart protection

不要为了长寿或防心血管病吃复合维生素

Over 14000 male doctors took multivitamins for eleven years. The number of serious heart and vascular problems, as well as deaths, was virtually identical between those who took them and those who didn’t. When nine separate clinical trials were pooled together, there was no measurable effect on mortality at all. Skipping them saves you between 200 and 700 yuan each year. This does not apply to people who have been medically diagnosed with specific nutrient deficiencies, nor to pregnant women needing folic acid.

Open the low-ROI detour

Move “Don’t take multivitamins for longevity or heart protection” to Future Me's calendar

Future Me has a clearer calendar, more patience, and apparently the same responsibilities.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-002
Evidence AmoneySource-sensitive

Don’t take regular fish oil capsules to prevent heart disease

不要为了预防心血管病吃普通鱼油

Two large trials enrolled 26000 and 15000 people with diabetes respectively. For those who took 1 gram of fish oil daily, the rates of major cardiovascular events and death were identical to those who did not take it. The fact that eating fish is beneficial does not mean fish oil capsules are equally helpful. Skipping them saves you 400 to 1000 yuan each year.

Open the low-ROI detour

Move “Don’t take regular fish oil capsules to prevent heart disease” to Future Me's calendar

If I do not open the notes, no new task has technically appeared.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-003
Evidence Amoney

Don’t give vitamin D supplements to people who already have enough

不要为了长寿给不缺维生素 D 的人补维生素 D

Two large trials looked at this issue across multiple cohorts taking supplements over five years. For people who already had adequate vitamin D levels, there was no change in cancer rates, cardiovascular problems, or overall mortality — the death rates were 5.3% versus 5.1% respectively. This does not apply to people who truly lack vitamin D, those with osteoporosis, or anyone who rarely gets sunlight; they should follow their doctor’s advice.

Open the low-ROI detour

Move “Don’t give vitamin D supplements to people who already have enough” to Future Me's calendar

One more exception feels free because the bill arrives outside the current scene.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-004
Evidence Alifespan

Don’t take antioxidant supplements to prevent cancer (beta-carotene, vitamin E, vitamin A)

不要为了防癌吃抗氧化补剂（β 胡萝卜素、维生素 E、维生素 A）

This isn’t just ineffective — it’s actually harmful. A review of 78 randomized controlled trials involving nearly 300000 people found that those taking antioxidant supplements had a slightly higher overall mortality rate. Two large trials focused on smokers showed that beta-carotene raised the likelihood of developing lung cancer by 18% to 28% and increased death rates by 8% to 17%. Smokers and people exposed to asbestos should absolutely avoid these supplements.

Open the low-ROI detour

Move “Don’t take antioxidant supplements to prevent cancer (beta-carotene, vitamin E, vitamin A)” to Future Me's calendar

I can spend longer deciding whether to start than the small action would take.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-005
Evidence Amoney

Don’t expect glucosamine/chondroitin to treat knee osteoarthritis

不要指望氨糖（葡萄糖胺）/软骨素治膝关节炎

In a major clinical trial for knee osteoarthritis over 24 weeks, dummy pills alone produced pain relief in 60.1% of patients. Adding glucosamine or chondroitin provided no statistically meaningful improvement beyond that effect. Spending 700–1800 RMB yearly essentially buys you the same expectation effect seen in 60% of people without active ingredients.

Open the low-ROI detour

Move “Don’t expect glucosamine/chondroitin to treat knee osteoarthritis” to Future Me's calendar

The routine already works until the day the source says it may not.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-006
Evidence Amoney

Don’t rely on vitamin C to prevent colds

不要靠维生素 C 预防感冒

A combined analysis of 29 controlled trials shows that daily vitamin C intake hardly reduces the likelihood of catching a cold. Taking it after symptoms appear also yields inconsistent results. It can shorten the duration of a cold by about 8%, which equals roughly half a day of reduced discomfort. The absolute number of people who benefit from this effect is 500. Whether this half-day of relief is worth spending several hundred yuan per year is a personal calculation. Marathon runners and soldiers stationed in cold climates form the exception: among them, daily vitamin C intake cuts cold incidence roughly in half.

Open the low-ROI detour

Move “Don’t rely on vitamin C to prevent colds” to Future Me's calendar

There is no immediate alarm, so the sensible choice can wait for a less busy week.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-007
Evidence Alifespan

Don’t get a whole-body PET-CT or tumor marker panel if you have no symptoms

不要给没有症状的自己做「全身 PET-CT」或「肿瘤标志物套餐」

Screening completely healthy people most often yields false alarms. In one study, 86% of 1192 symptom-free individuals had at least one “abnormality” on a whole-body CT; 37% were called back for further tests, yet the vast majority of findings turned out to be benign. In large trials of ovarian cancer markers, the screened group actually had a slightly higher death rate. In some studies, 0.2%–3.25% of people underwent unnecessary surgery simply because of false positives.

Open the low-ROI detour

Move “Don’t get a whole-body PET-CT or tumor marker panel if you have no symptoms” to Future Me's calendar

Future Me has a clearer calendar, more patience, and apparently the same responsibilities.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-008
Evidence BmoneySource-sensitive

Don’t expect fitness trackers or smartwatches to help you lose weight

不要指望手环/手表的运动量化帮你减重

471 overweight adults followed the same diet and exercise plans. The group wearing fitness trackers lost just 3.5 kilograms over two years, while the group without devices actually lost 5.9 kilograms. Trackers do not aid weight loss; regular exercise itself is what makes the difference.

Open the low-ROI detour

Move “Don’t expect fitness trackers or smartwatches to help you lose weight” to Future Me's calendar

If I do not open the notes, no new task has technically appeared.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-009
Evidence BmoneySource-sensitive

Don’t pay a premium for organic food just to be “healthier”

不要为了「更健康」花溢价买有机食品

When we combine 17 studies done on humans with 223 studies analyzing food composition, there’s no solid evidence that organic food is significantly more nutritious. Only 3 of those studies actually looked at health outcomes after people ate it, and no difference was found between organic and conventional foods. The proportion of organic produce found to contain pesticide residues is indeed 30 percentage points lower, but detection does not mean those levels exceed safety limits. Eating more fruits and vegetables is beneficial regardless of whether they’re organic or not.

Open the low-ROI detour

Move “Don’t pay a premium for organic food just to be “healthier”” to Future Me's calendar

One more exception feels free because the bill arrives outside the current scene.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-010
Evidence CmoneySource-sensitive

Don’t spend a lot of money on health supplements, herbal formulas, or tonics to “improve your health”

不要花大钱买保健品、膏方、滋补品来「调理身体」

Multivitamins, fish oil, and vitamin D — common ingredients found in many supplements — have all been evaluated in the first six sections of this chapter, and none of them show any real benefit. The phrase “Health supplements are not medicines and cannot replace medical treatment” is a mandatory label required by regulators for all health supplements. People often buy these products for their parents or as gifts; the intention is good, but the choice of product is misguided.

Open the low-ROI detour

Move “Don’t spend a lot of money on health supplements, herbal formulas, or tonics to “improve your health”” to Future Me's calendar

I can spend longer deciding whether to start than the small action would take.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-011
Evidence Bmoney

Don’t take probiotics long-term if you have no gut problems

不要在没有肠道问题时长期吃益生菌

A review of clinical trials conducted on healthy adults shows that probiotics don’t bring about lasting changes in gut bacteria; once you stop taking them, the gut flora returns to its original state, and there’s no improvement in blood lipid levels either. Separate evidence exists for situations such as antibiotic‑induced diarrhea, but that isn’t covered here.

Open the low-ROI detour

Move “Don’t take probiotics long-term if you have no gut problems” to Future Me's calendar

The routine already works until the day the source says it may not.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-012
Evidence Bmoney

Don’t force yourself to take cold showers just to “boost immunity”

不要为了「增强免疫力」逼自己洗冷水澡

In a large clinical trial, individuals who took cold showers reported 29% fewer sick days, yet their total days missed due to illness remained unchanged — meaning they were not actually getting sick less often. A recent evidence synthesis combining multiple trials found that cold showers temporarily raise bodily inflammation markers without measurably altering overall immune function. Take cold showers if you enjoy them, but don't treat them as an effective health investment.

Open the low-ROI detour

Move “Don’t force yourself to take cold showers just to “boost immunity”” to Future Me's calendar

There is no immediate alarm, so the sensible choice can wait for a less busy week.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-013
Evidence Cmoney

Don’t buy products marketed for detox, colon cleansing, enzymes, or alkaline water

不要买排毒、清肠、酵素、碱性水这类产品

One review examined whether there is any evidence supporting detox diets. It concluded that while the detox industry is huge, there is very little clinical evidence to back it up, and no randomized controlled trials have ever been conducted on commercial detox diets. As for the claim that an “acidic body pH causes cancer,” a search of 8278 research papers yielded just one study that met the criteria — and even that showed no link.

Open the low-ROI detour

Move “Don’t buy products marketed for detox, colon cleansing, enzymes, or alkaline water” to Future Me's calendar

Future Me has a clearer calendar, more patience, and apparently the same responsibilities.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-014
Evidence Cmoney

Don’t force yourself to drink water just to hit “8 glasses a day”

不要为了凑够「每天 8 杯水」强迫自己喝水

Some people have tried to trace the origin of the “8 glasses a day” rule, but no studies supporting it have ever been found. On the contrary, surveys of thousands of adults’ diets and fluid intake show there’s no need for that much water at all, since food and other drinks already provide plenty. Just drink when you’re thirsty, and use the color of your urine as a guide — that’s all you need to do. People working in hot environments, those doing intense exercise, people who’ve had kidney stones, and older adults who no longer feel thirsty as readily should make a conscious effort to drink more water.

Open the low-ROI detour

Move “Don’t force yourself to drink water just to hit “8 glasses a day”” to Future Me's calendar

If I do not open the notes, no new task has technically appeared.

Today I keep a few minutes, some energy and avoid interrupting my default routine.

Read the source and trade-off
06-015
Evidence BmoneySource-sensitive

Don’t spend money on fortune‑telling, tarot, or astrology to make decisions

不要花钱算命、看塔罗、看星座来做决定

There’s a classic classroom experiment: students receive a “personality analysis” that is identical for everyone, yet most find it very accurate. This is exactly why fortune‑telling seems reliable. Astrologers perform no better than random guesses. The price isn’t just a few dollars: in Xixian County, Henan Province, a fortune‑telling ring collected “offering fees” and “donation packages” priced up to 3,888 yuan; the ringleader was sentenced to 11 years in prison.

Open the low-ROI detour

Move “Don’t spend money on fortune‑telling, tarot, or astrology to make decisions” to Future Me's calendar

One more exception feels free because the bill arrives outside the current scene.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-016
Evidence Amoney

Don’t buy blue-light-blocking glasses to “protect your vision,” and don’t believe claims that staring at screens for months will ruin your eyes — but severe eye pain, redness, and swelling require immediate medical attention.

不要买防蓝光眼镜来「保护视力」，也不要相信「对着屏幕干几个月眼睛就废了」，但眼睛胀痛发红要当急症

Blue-light-blocking lenses provide no real benefit. Skipping them saves you money, and there’s no evidence they reduce eye strain or protect the retina compared to regular lenses. While they may ease temporary eye dryness and fatigue from screen use, the only things that truly damage eyes are welding arcs, ultraviolet radiation, lasers, and acute angle-closure glaucoma.

Open the low-ROI detour

Move “Don’t buy blue-light-blocking glasses to “protect your vision,” and don’t believe claims that staring at screens for months will ruin your eyes — but severe eye pain, redness, and swelling require immediate medical attention.” to Future Me's calendar

I can spend longer deciding whether to start than the small action would take.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-017
Evidence Alifespan

Don’t treat blood donation as a health habit: claims that it “detoxifies, lowers cholesterol, and prevents heart attacks” lack randomized trial support, while frequent donation truly causes iron deficiency

不要把献血当保健：「排毒、降血脂、防心梗」没有随机试验支持，频繁献倒是真会缺铁

The idea that donating blood helps “detoxify,” lowers cholesterol, or prevents heart attacks is not reliable. Those conclusions stem from observational data, and people who regularly donate are generally healthier to begin with. When this baseline difference is accounted for, the original claim that “each additional yearly donation lowers mortality by 18.6%” drops to just 7.5%. One actual randomized trial found no difference in death rates between donors and non-donors. On the other hand, donating too often does make people feel weak and cold — precisely because of iron loss.

Open the low-ROI detour

Move “Don’t treat blood donation as a health habit: claims that it “detoxifies, lowers cholesterol, and prevents heart attacks” lack randomized trial support, while frequent donation truly causes iron deficiency” to Future Me's calendar

The routine already works until the day the source says it may not.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
06-018
Evidence AmoneySource-sensitive

Don’t rely on generic health check packages to prevent disease; instead, get the evidence‑based screenings appropriate for your age and gender.

不要靠通用体检套餐防病，按年龄性别做那几项有证据的筛查

People who regularly undergo generic health checks have the same mortality rates as those who don’t, including deaths from cardiovascular disease and cancer. It’s enough to get the evidence‑based screenings that match your age and gender. Individuals over 35 can have their blood pressure measured for free once a year, and those 65 or older receive a free annual health check.

Open the low-ROI detour

Move “Don’t rely on generic health check packages to prevent disease; instead, get the evidence‑based screenings appropriate for your age and gender.” to Future Me's calendar

There is no immediate alarm, so the sensible choice can wait for a less busy week.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-019
Evidence AlifespanSource-sensitive

Don’t start taking uric‑acid‑lowering drugs just because a checkup shows high uric acid but you’ve never had symptoms

不要因为体检查出尿酸高、但从没痛过，就开始吃降尿酸药

People whose uric acid levels are high but who’ve never had gout attacks or tophus deposits mainly gain peace of mind from taking uric‑acid‑lowering drugs. According to calculations by the American College of Rheumatology, you’d need to treat 24 people for three full years just to prevent a single gout episode. These drugs also won’t protect your kidneys; in randomized trials the rate of kidney‑function decline was identical in patients taking them and those on a placebo. What truly helps is keeping weight, alcohol, and sugary drinks in check — and only treating gout after an actual attack occurs.

Open the low-ROI detour

Move “Don’t start taking uric‑acid‑lowering drugs just because a checkup shows high uric acid but you’ve never had symptoms” to Future Me's calendar

Future Me has a clearer calendar, more patience, and apparently the same responsibilities.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-020
Evidence AlifespanSource-sensitive

Don’t have a gallbladder removed prophylactically just because an ultrasound found gallstones but you’ve never felt any pain

不要因为体检查出胆囊结石、但从没疼过，就去预防性切胆囊

For people with gallstones but no pain, roughly 80% remained symptom-free over the next nine years. Without any intervention, only about 0.1% to 0.3% develop acute cholecystitis or pancreatitis each year. Gallbladder removal isn’t risk-free either: roughly 1.5% of patients suffer bile duct injury. That’s why European and UK medical guidelines recommend against surgery when there are no symptoms.

Open the low-ROI detour

Move “Don’t have a gallbladder removed prophylactically just because an ultrasound found gallstones but you’ve never felt any pain” to Future Me's calendar

If I do not open the notes, no new task has technically appeared.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-021
Evidence Alifespan

Don’t cut calcium out to prevent kidney stones

不要为了防肾结石把钙戒掉

People who’ve had calcium oxalate stones are often advised to limit calcium intake, but randomized trials show the opposite. A study with 120 men who repeatedly developed stones divided them into two groups: one ate a normal amount of calcium while cutting back on animal protein and salt; the other followed a traditional low‑calcium diet. After five years, recurrence rates were 12 out of 60 versus 23 out of 60 — meaning the normal‑calcium group had half the risk. UK guidelines also advise against restricting calcium.

Open the low-ROI detour

Move “Don’t cut calcium out to prevent kidney stones” to Future Me's calendar

One more exception feels free because the bill arrives outside the current scene.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-022
Evidence Bmoney

Don’t buy crystals, bracelets, or Pixiu figurines for “good luck,” “wealth attraction,” or “health benefits”

不要为了「转运」「招财」「养人」买水晶、手串、貔貅这类物件

There is absolutely no verifiable evidence supporting claims that wearing such items can change one’s fate, attract wealth, or improve health. These assertions work on the same principle as fortune-telling: they are phrased so vaguely that people naturally interpret them as applying to themselves. Any explicit health or fortune-related claims made by sellers would constitute illegal false advertising; in 2026, several livestream shops were penalized for exactly this reason. Buying them purely as decorative accessories is perfectly fine, but allocating extra funds specifically for “luck enhancement” is what this guidance aims to prevent.

Open the low-ROI detour

Move “Don’t buy crystals, bracelets, or Pixiu figurines for “good luck,” “wealth attraction,” or “health benefits”” to Future Me's calendar

I can spend longer deciding whether to start than the small action would take.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
06-023
Evidence Bmoney

Don’t expect shopping to lift your mood or boost your sense of self-worth

不要指望买东西改善心情或身份感

On average, people who place a higher value on money and material possessions report lower levels of happiness. This conclusion comes from pooled analyses of hundreds of studies, though the link between the two is fairly weak and it’s unclear which factor drives the other. Other research comparing spending on experiences versus physical goods found that money spent on experiences tends to bring more satisfaction. So when you’re in a bad mood, reallocating your budget toward a day out or a meal with friends is far more likely to help than adding more items to your shopping cart.

Open the low-ROI detour

Move “Don’t expect shopping to lift your mood or boost your sense of self-worth” to Future Me's calendar

The routine already works until the day the source says it may not.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
06-024
Evidence BmoneySource-sensitive

Don’t spend extra money to “move up a rung” among your peers by buying a new house, car, or social circle

不要为了「在周围人里往上挪一档」多花钱换房、换车、换圈子

When comparing people with similar incomes, those whose neighbors earn more report lower happiness levels. This effect appears only among neighbors with comparable education and frequent social interaction. Thus, spending extra money to move into a neighborhood where everyone is wealthier actually pushes you down the social ladder. Yet when incomes rise across the board, people still feel better off, so absolute levels of happiness remain relevant.

Open the low-ROI detour

Move “Don’t spend extra money to “move up a rung” among your peers by buying a new house, car, or social circle” to Future Me's calendar

There is no immediate alarm, so the sensible choice can wait for a less busy week.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
06-025
Evidence Atime-energy

Don’t believe that “willpower is like a muscle that runs out after use”

不要相信「意志力像肌肉，用一会儿就没了」

The popular idea is that after doing something that requires self‑control, it becomes easier to give in to temptation later on, so we should “save” our willpower. Yet extensive multi-laboratory replications using standardized protocols found essentially null results. Stop using “I’ve run out of willpower today” as an excuse, and don’t spend money on courses that promise to help you conserve it.

Open the low-ROI detour

Move “Don’t believe that “willpower is like a muscle that runs out after use”” to Future Me's calendar

Future Me has a clearer calendar, more patience, and apparently the same responsibilities.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-026
Evidence Alifespan

Don’t expect skipping breakfast or the 16:8 intermittent fasting method to help you control your weight; instead, pick a meal timing you can stick to long-term.

不要指望吃早餐或 16:8 轻断食帮你控制体重，吃饭时间挑你能长期坚持的

Popular belief holds that skipping breakfast leads to overeating at lunch and dinner, ultimately increasing total daily calorie intake. Research does not support this: people who skipped breakfast consumed over 200 fewer calories per day on average, and ended up slightly lighter. Compared to simply eating less overall, 16:8 intermittent fasting produces no meaningful difference in weight after a full year. That said, people who regularly skip breakfast do have a roughly 17% higher risk of cardiovascular disease; no significant difference in overall mortality has been observed, however.

Open the low-ROI detour

Move “Don’t expect skipping breakfast or the 16:8 intermittent fasting method to help you control your weight; instead, pick a meal timing you can stick to long-term.” to Future Me's calendar

If I do not open the notes, no new task has technically appeared.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-027
Evidence Blifespan

Don’t believe claims that masturbation harms health or that abstaining improves wellbeing; what really matters is whether it interferes with sleep, work, or relationships.

不要相信「手淫伤身」「戒色才能变好」，真正要看的是有没有耽误睡觉、工作和关系

No credible research shows masturbation harms health. One large U.S. study found men who ejaculated more often had roughly 20% fewer cases of prostate cancer. A British study, however, noted a higher risk among men who reported frequent ejaculation in their twenties and thirties, so neither figure should be taken as a health‑boosting prescription. Many people who feel “addicted” to pornography actually struggle because the behavior clashes with their personal moral beliefs.

Open the low-ROI detour

Move “Don’t believe claims that masturbation harms health or that abstaining improves wellbeing; what really matters is whether it interferes with sleep, work, or relationships.” to Future Me's calendar

One more exception feels free because the bill arrives outside the current scene.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-028
Evidence BlifespanSource-sensitive

Don’t spend money on “sexual orientation conversion” or “gay conversion therapy,” and don’t send your family members to such programs.

不要花钱做「性取向矫正」「同性恋治疗」，也不要把家里人送去

After reviewing relevant research, an expert panel from the American Psychological Association concluded that these conversion efforts cannot change a person’s sexual orientation and may actually cause harm. In one U.S. survey, nearly 90% of people who had undergone conversion therapy reported having suicidal thoughts. In China, a psychiatric hospital forcibly admitted a man under the label of “sexual preference disorder”; a court later ruled this a violation of his rights and ordered the hospital to pay him 5,000 yuan in compensation.

Open the low-ROI detour

Move “Don’t spend money on “sexual orientation conversion” or “gay conversion therapy,” and don’t send your family members to such programs.” to Future Me's calendar

I can spend longer deciding whether to start than the small action would take.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
06-029
Evidence Alifespan

Do not rely on lifting-posture training alone to prevent back pain; reduce heavy, repeated lifting and exercise

不要指望学会「正确搬运姿势」、上搬运培训就能防腰痛，要减的是搬的重量和次数，平时多锻炼

The reviewed evidence did not show that lifting-technique training alone prevents back pain. Heavier and more frequent lifting was associated with greater risk, while regular exercise was associated with fewer episodes.

Open the low-ROI detour

Move “Do not rely on lifting-posture training alone to prevent back pain; reduce heavy, repeated lifting and exercise” to Future Me's calendar

The routine already works until the day the source says it may not.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
06-030
Evidence Bmoney

Do not expect calcium or bone broth to make a fracture heal faster

不要指望骨折之后猛补钙、喝骨头汤能让骨头长得更快

Trials have not shown that vitamin D improves fracture healing, and evidence on combined calcium and vitamin D is limited. People with a deficiency or osteoporosis may need different care.

Open the low-ROI detour

Move “Do not expect calcium or bone broth to make a fracture heal faster” to Future Me's calendar

There is no immediate alarm, so the sensible choice can wait for a less busy week.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off

Source snapshot: a994b6a0c90598b0fe15cb837343f438dbf7b95d. Every original stays available in Chinese alongside the English edition.