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你好，我是你的朋友梅尔，欢迎收听梅尔·罗宾斯播客。
Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast.
今天我请到了一位全球顶尖的胃肠病专家，就在我们波士顿的演播室里，你绝对不能错过他那些令人震惊的研究发现。
I have one of the top gastroenterologists in the world here in our Boston studios, and I cannot wait for you to hear about his shocking research.
他的名字是斯皮格尔医生。
His name is Doctor.
斯皮格尔。
Spiegel.
他的研究成果太有说服力了，简直颠覆传统，我一听说就立刻请他来上这个节目，希望他能把这项医学突破分享给你和你的家人。
His work is so compelling, so groundbreaking that as soon as I learned about it, I begged him to come on to this podcast so that he could share this medical breakthrough with you and your family.
如果你或者你关心的人正经历疲劳、肠胃不适、肠易激综合征、背痛、乏力、焦虑、脚踝肿胀，甚至抑郁，那么斯皮格尔医生今天要告诉你的这个发现，对你来说至关重要。
If you or anyone that you love has been experiencing health issues like exhaustion, GI issues, IBS, back pain, fatigue, anxiety, swollen ankles, and even depression, Doctor.
斯皮格尔医生要跟你分享一个令人难以置信的事实。
Spiegel is here to share with you a mind blowing fact.
这些看似无关的健康问题，其实都和一种你周围无处不在的隐形力量有关。
There is a connection between all of these health issues and an invisible force that is all around you.
这个全新的视角能帮你搞清楚这些健康问题到底为什么会找上门来，更重要的是，它能给你一个全新的思路，去分析、解决这些问题。
This brand new perspective could explain why you have these health issues in the first place, and more importantly, give you an entirely new angle to think about it and attack it from.
接下来你要听到的这些内容还非常前沿，所以我觉得有必要先跟大家说明，施皮格尔医生的
Because this is such new information that you're about to hear, I think it's critical to share with you that Doctor.
施皮格尔是全世界论文引用量最高的医生和研究者之一。
Spiegel is one of the most cited medical doctors and researchers in the world.
听他讲解这项突破性研究的过程中，你马上就能明白这些健康问题和那股无形力量之间存在怎样的关联。
As he explains this groundbreaking research, you're going to get this connection between your health issues and this invisible force immediately.
那你肯定会好奇，为什么以前没人提过这件事？
Then you're going to wonder, why has no one ever talked about this?
等你听完斯皮格尔医生的分享，
By the time you're done learning from Doctor.
你会拿到一套具体的行动指南，告诉你该怎么做才能开始好转，甚至就在你听这期节目的当下就能见效。
Spiegel, you're going to have a specific playbook for exactly what you can do to start feeling better, even while you listen to this episode.
你还会彻底改变对自己健康和人生的看法，面对这些健康问题时有全新的选择可以考量。
And you're going to walk away with an entirely different point of view about your health, about your life, and new options to consider when you address these health issues.
这期节目将是一个免费的、能改变人生的资源，你可以分享给家里的任何人，让他们立刻开始感觉好起来。
And this episode will serve as a free, life changing resource that you can share with anyone in your family so they can start feeling better right now.
嘿，我是你的朋友梅尔，欢迎收听《梅尔·罗宾斯播客》。
Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast.
今天这场对话，我真的特别期待。
I am so fired up for our conversation today.
我简直等不及要深入聊聊这个话题了。
I cannot wait to dig into this.
能和你一起度过这段时光，我感到非常荣幸。
It's such an honor to spend time with you and to be together.
如果你是第一次听，我想专门欢迎你加入《梅尔·罗宾斯播客》的大家庭。
And if you're a new listener, I just want to take a moment and personally welcome you to the Mel Robbins Podcast family.
我特别想让你认识今天的医学专家、胃肠病学家斯皮格尔医生。
I cannot wait for you to meet today's medical expert, gastroenterologist Doctor.
他将为你揭示一项令人震惊的研究，揭示你正在经历的一些健康问题与这种无形力量之间的关联。
Spiegel, who is here to teach you about this shocking research that connects some of the health issues that you're facing with this invisible force.
这是你第一次听到这个内容。
This is the first time that you're ever going hear about this.
斯皮格尔医生。
Doctor.
斯皮格尔是洛杉矶西达赛奈医疗中心健康服务研究主任，这家医疗中心是美国顶尖的医疗机构之一，他还担任数字健康伦理学乔治与多萝西·戈里奇讲席教授。
Spiegel is the Director of Health Services Research at Cedars Sinai Medical Center in Los Angeles, one of the leading medical centers in The United States, where he holds the George and Dorothy Gorich Chair in Digital Health Ethics.
他同时也是加州大学洛杉矶分校的医学与公共卫生教授。
He is also a professor of medicine and public health at UCLA.
斯皮格尔医生。
Doctor.
斯皮格尔医生在西达赛奈和加州大学洛杉矶分校接受培训，他的开创性研究聚焦于肠道健康、人工智能在医学中的应用，以及帮助患者缓解疼痛、焦虑和慢性病的工具。
Spiegel trained at Cedars Sinai and UCLA in his pioneering research in the areas of gut health, the use of AI in medicine, and tools that help patients with pain, anxiety, and chronic illness.
他是《医学扩展现实期刊》的创刊主编。
He is the founding editor of the Journal of Medical Extended Reality.
他还曾担任《美国胃肠病学杂志》的主编。
And he has served as editor in chief of the American Journal of Gastroenterology.
医生。
Doctor.
斯皮格尔已经发表了三百多篇同行评审的科研论文。
Spiegel has published more than 300 peer reviewed scientific papers.
他的研究被引用了三万次，这数量简直惊人。
His research has been cited 30,000 times, which is a ton.
我真的很期待今天让你了解他所有突破性的研究成果。
And I cannot wait for you to hear about all of his groundbreaking research today.
他是《重力如何塑造你的身体、稳定你的心智、指引我们的健康》一书的作者。
He's the author of How Gravity Shapes Your Body, Steadies the Mind, and Guides Our Health.
让我们用热烈的掌声欢迎医生。
Please help me welcome Doctor.
斯皮格尔来到《梅尔·罗宾斯播客》。
Spiegel to the Mel Robbins podcast.
非常感谢您邀请我。
Thank you so much for having me.
我真的很期待。
I'm really excited.
整个团队都特别兴奋。
The team is buzzing.
我们以前根本没听说过有人研究重力对身体的影响，所以我特别想深入了解这个话题。
We have never even heard about somebody researching gravity and the impact on our bodies, so I cannot wait to dig into this.
所以我想请你先跟听众说说，听完你即将分享的研究成果和今天要教我们的方法后，他们的生活或者对健康问题的看法可能会发生什么改变。
And so I'd like to have you start by just telling the person who's listening what could change about their life or the way they think about some of the health issues that they're dealing with after they listen to all of the research that you're about to unpack and the tools you're gonna teach us today.
如果你真能把这些内容放在心上，最大的改变会是你看待自己在世界中的位置，看待自己作为地球上一个个体的方式。
If you really take this to heart, the biggest thing that will change is how you see yourself in the world, how you see yourself as a person on this planet.
当我们开始把重力看作一种需要与之协调才能生存和成长的力量时，就会突然发现一些意想不到的联系。
And when we start to think about gravity as a force that we harmonize with to survive and thrive, all of a sudden there are these unexpected connections.
你会意识到，你吃的东西可能会影响你如何应对重力。
We start to see things like what you eat might affect how you manage gravity.
像肠易激综合征这样普遍的状况，或许其实就是一种对重力的不适应。
How conditions like IBS, which are so common, maybe a form of gravity intolerance.
或者，如果你的小指能向后弯得特别远，这说明你对地球引力的适应能力怎么样？
Or if you can bend your pinky back really far, what does that say about your ability to manage the forces of this planet?
今天我们要聊的就是这个。
That's what we're gonna talk about today.
你在书里还提到，引力竟然和抑郁、焦虑、睡眠问题这些事有关系，这让我特别震惊，它的影响无处不在。
You also talk a little bit in this book, which shocked me about the connection between gravity and things like depression and anxiety and sleep issues, that it has implications for everything.
我觉得很多听的人，听完之后会立刻转发给五位家人。
And I think there's a lot of people that are going to listen and then you're going to send it to like five family members.
所以我想请你直接对那些收到家人转发、被推荐来听这期节目的人说说，比如‘妈妈，我想让你听听这位医生的看法，换个角度看待这个问题’。
So I'd love to have you talk to the person who's listening that maybe have this episode sent to them as a resource from a family member to say, hey, mom or hey, brother, I really want you to listen to this doctor's angle as a way to look at this issue differently.
你能对这样的人说几句话吗？
Could you speak to that person?
我们生活中遇到的很多问题——疼痛、焦虑、抑郁、头晕、疲惫、身体浮肿，它们其实都有一个共同点。
So many of the problems that we experience in life, pain, anxiety, depression, dizziness, exhaustion, swelling in your body, all of these have one thing in common.
它们都是身体对引力不适应的表现。
They're forms of gravity intolerance.
这简直太出人意料了。
And that's just so out of left field.
我在医学院的时候可从来没听过这种说法。
I never heard that when I was in medical school.
所以我希望正在经历这些症状的人，能换个角度看待自己的身体和心理，去发现一些简单到极点的方法，快速改变你和地球之间的关系。
And so I want people who are experiencing those things to think a little bit differently about their bodies and about their minds and unlock these very simple things that they can do to very quickly change their relationship to the planet itself.
等一下。
Hold on a sec.
作为一名教授、医生、研究员，还专门研究消化系统问题，你是说重力和肠易激综合征、重力和便秘、重力和血清素水平之间都有联系？
So as a professor and as a medical doctor and as a researcher and as a medical doctor that specializes in GI issues, you're saying there's a connection between gravity and irritable bowel syndrome and gravity and constipation and gravity and your serotonin levels?
是的。
Yeah.
重力和任何疾病都有关。
Gravity and name the disease.
所有疾病都是？
To everything?
差不多吧。
Just about.
几乎每一种疾病，只要你深究下去，都会发现它是人类未能妥善应对地球力量的结果。
Just about every disease, if you look deep enough, you're going to see that it's a consequence of mismanaging the forces of the planet.
这太根本了。
It's so fundamental.
人这一生其实只需要做好几件事。
There's only a few things that we have to do in life.
最重要的一件就是尽量站直、站久、站得好，直到实在没办法为止。
The main one is to stand up and stay up as long as we can and as well as we can until inevitably we can't.
很多疾病，无论以什么形式表现，我都能想象现在有医生正准备反驳我，但我乐意跟他们聊聊。
And it turns out most of diseases in some way, shape, or form, and I can hear the doctors right now ready to challenge me, and I'll talk to them.
如果你从根源上创造性地思考身心崩溃的原因，其实是因为我们向地球低头了。
If you think creatively about the root causes of how we break down in mind and body, it's because we're giving into the planet.
我们正被拉回我们原本来自的地方。
We're being pulled back from whence we came.
哇。
Wow.
在继续之前，为了咱们这次对话，你能用最简单的话说说什么是重力吗？
Well, before we go further, for the purposes of this conversation, what is gravity in the simplest definition?
对。
Yeah.
我们生活在这个星球上。
So we're on this planet.
它有一种力量。
It has a force.
把我们往中心拉。
It pulls us towards the center of it.
在任何生命出现之前，甚至在最早的细菌、真菌出现之前，就早已存在了。
That was there long before any signs of life, long before the first bacteria, the first fungi, nothing was here except that.
然后生命不知怎么地出现了，但它首先要做的，就是在这颗星球的物理规则下活下去。
And then life somehow emerged, but the first thing it had to do was to survive on this planet, the physics of this planet.
所以重力在我们出现之前就已经存在，而且在我们消失之后，它还会继续存在很久。
So gravity was there long before we were, and it'll be here long after we're gone.
所以很自然，你身体的每一个部分都需要去应对这种力量。
So it stands to reason every part of your body has to manage that force.
我想我们都明白，重力是一种把我们往下拉的力。
Now I think we all get gravity is the force that pulls us
对。
Yeah.
指向地心。
Toward the center of the earth.
它是把我们的脚固定在地面的力，但你刚才说了几次“重力不耐受”。
It's the force that keeps our feet on the ground, but you've said this word a couple times now, gravity intolerance.
那是什么？
What is that?
对。
Yeah.
我们进化出适应重力的能力，能轻松自如地与之共处，而不被它伤害
We evolved to tolerate gravity, to be comfortable and to harmonize with it and not be hurt by
对。
it.
明白了。
Okay.
也就是说，我能走路
So meaning I can walk
我不会
I can
站起身来。
stand up.
一整天都不会有事。
My day.
我站起来的时候不会头晕或晕倒。
I'm not gonna get dizzy when I stand up and pass out.
我不会摔倒的。
I'm not falling over.
我有足够的力量去主动参与这个世界。
I have the strength to exert myself into the world.
我身体里的泵和血管不停地把液体往上输送，对抗重力，让大脑持续供氧，这样我才能坐在这儿跟你聊天。
The pumps and tubes in my body are sloshing all that fluid up and down against the force of gravity, and I'm perfusing my brain with oxygen so that I can sit here and talk with you.
这就是我说的，我们天生就是为适应重力而设计的。
This is what I mean by tolerating the force of gravity is we're built for it.
无法适应重力，其实是现代生活方式带来的后果。
Intolerance is a consequence of our modern lifestyle.
是因为体重过重、身体太弱、久坐不动、吃太多高度加工的食物，再加上压力、焦虑和抑郁，整个人都感觉沉甸甸的。
It's a consequence of gaining too much weight on the body, getting too weak, living sedentary lifestyles, eating ultra high processed foods, experiencing stress and anxiety, and mental depression, literally feeling down.
这些因素累积起来，一点点削弱了我们原本与地球相处的能力，结果我们就开始跟重力较劲。
All of these accumulate to undermine our natural ability to stand up to this planet, and we fight with gravity then.
这样一来，生活就变得特别吃力了。
And that just makes life hard.
我们能做的最简单的事，就是找到方法，重新找回与地球自然共存的能力。
The easiest thing that we can do is to find ways to restore our natural abilities to be one with this planet.
听起来像是玄学，但其实只是基本的物理原理。
And it sounds like woo science, but it's basic physics.
让我特别兴奋的是，你愿意听这些，因为这提供了一个全新的视角，帮你重新看待自己健康和生活中的问题，也可能让你找到不同的解决方法，或者激发你更强烈的动力去行动。
Well, what I'm excited about, and I'm really glad that you're here listening to this, is that it's just a different angle to examine the issues you may be dealing with, with your health and with your life, which also opens the door to either different methods to resolve those health issues or different motivational factors that make it more important for you to do so.
没错。
Exactly.
只要理解了这一点，就能以全新的方式看待锻炼、饮食和保持充足水分——多喝水。
So just understanding this unlocks a new way of approaching exercise, approaching diet, approaching adequate hydration, drinking enough water.
我们为什么要做这些事？
Why are we doing all these things?
为什么？
Why?
其实都是为了对抗重力。
We're managing gravity with it.
这就是我们待会要聊的内容。
That's what we'll talk about.
为什么只有你在谈这个？
Why are you the only person talking about this?
这其实挺有意思的，因为我根本没想到自己会去研究这些。
It's really interesting because I never expected that I would be talking about this stuff either.
你当初为什么会开始研究这个？
Why did you start researching this?
其实是因为家里一位亲人。
Well, it actually started with a family member.
我婆婆出现了认知衰退的问题。
So my mother-in-law had developed cognitive decline.
嗯，我明白了。
Uh-huh.
她住在护理机构里，整天都躺在床上。
And she was in an assisted living facility, and she was lying flat in bed all day.
就在她开始整天躺着的时候，她突然出现了很多消化问题，比如消化缓慢、胃痛。
And about the time that she started lying down, she developed all these digestive issues, slow digestion, stomach pains.
她变得非常沮丧。
She became quite depressed.
她既没改饮食，也没换药。
And she hadn't changed her diet, hadn't changed her medicines.
家里人都在问，她到底怎么了？
And my family was asking like, what's going on with her?
我当时就想，诶，说起来……
And I thought, you know what?
人本来就不该整天躺着不动。
We're not supposed to lie down all day.
她这是在向重力低头。
She's giving into gravity.
她被重力一点点拉回去了。
She's being pulled back down.
我想，她得站起来。
I thought, she has to stand up.
对。
Yeah.
是吧？
Right?
如果我们能为她做点什么，那就让她站起来，重新走动起来吧。
If we could do anything for her, let's get her up and and walking again.
对。
Yeah.
于是我开始琢磨这个问题，尤其是肠胃方面，毕竟我是肠胃科医生。
And so I thought about this, and I was trying to figure out the gut part because I'm a stomach doctor.
我是胃肠病专家。
I'm a gastroenterologist.
我也是教授。
I'm a professor.
我教这些内容。
I teach all this stuff.
于是我开始琢磨，到底肠胃有什么特别之处呢？
And I started thinking about, well, what is it about the gut in particular?
后来我写了一篇论文，叫《肠道中的重力》。
And eventually, wrote a paper about this called gravity in the gut.
我当时觉得这简直是在毁掉自己的职业生涯，因为这主题太古怪了，根本不像是我会写的东西。
And I thought this was career suicide because it was such a strange, weird thing for me to write about.
结果大家看了之后说，哎，有意思。
And people read it and said, oh, hey.
这倒是有道理。
That kind of makes sense.
是的。
Yeah.
确实有道理。
It does make sense.
下一刻我就意识到，你身体的每一个部分、每一个细胞，甚至最小的细胞里，都布满微小的微管，它们一直在动态调整，防止细胞自身塌陷。
And the next thing I knew, I thought every single part of your body, every cell, every single little cell you have has little tiny microtubules in it that are constantly shifting and moving and keeping the cell from collapsing upon itself.
你的整个身体其实都在对抗重力带来的压缩力。
Your entire body is managing this compacting force of gravity.
当你再也撑不住的时候，就会向它屈服。
And when you can't handle it anymore, we give into it.
当你意识到重力和肠道功能之间的关系后，作为医生，你治疗胃肠问题的方式有什么改变吗？不再只是盯着肠道本身看。
How did it change the way you as a medical doctor treat your patients for GI issues once you had this epiphany around the relationship between gravity versus just looking at what's going on in the gut and the intestines?
这个。
This
这段经历最让我有成就感的地方，就是它彻底改变了我和病人交谈的方式。
has been the most gratifying part of all this work is how it changes the way I talk with my patients.
好的。
K.
比如，我见过很多患有肠易激综合征或胃部不适的病人，我会问他们。
So for example, you know, I see a lot of people who have irritable bowel syndrome or stomach issues, And I'll ask them.
我会问他们：你的背怎么样？
I'll say, how's your back?
你知道的吧？
You know?
你有没有背痛？
Do you have back pain?
几乎所有人都会说：有啊。
And almost all of them will say, yeah, do.
你为什么问这个？
Why do you ask?
你是看肠胃的医生，又不是看背的。
You're a stomach doctor, not a back doctor.
是的。
Yeah.
我会说：你看，背和肠胃就在一块儿呢。
I'll say, well, you know, like the back and the gut are right there.
它们并不是两个独立的系统。
They're not two different systems.
一切都是相互关联的。
Everything's connected.
讲的是身体各部分的衔接处。
It's about the seams of the body.
讲的是连接的关键点。
It's about the connection point.
有时候，疾病更关乎事物交汇的节点，而不是那些具体的组成部分。
Sometimes diseases are more about the points where things come together than the actual entities that attach.
对吧？
Right?
这叫张拉整体结构，或者叫张力完整性。
This is called tensegrity or tensile integrity.
讲的是能弯曲却不折断，就像风中的树，弯来弯去也不会断。
This is about bending without breaking, like a tree that bends in the wind and doesn't snap.
对。
Yes.
我们的身体本质上是一个张拉整体结构，用来应对地球的力学作用。
Our bodies are designed as tensegrity systems that are managing the forces of the earth.
如果你的背部不够强壮，就可以想象这会怎样导致你的腹部受到严重压迫。
And so if you're not going to be strong on your back, you can imagine how it's going to lead to your gut compressing a lot.
我来给你们看张图，说明这些部位是怎么连在一起的，顺便讲讲为什么运动是我们治疗肠易激综合征最有效的方法。
And so let me show you a picture, and I'll show them a picture, how they're connected, and I'll talk about how exercise, it turns out, is the most effective therapy we have for IBS by far.
等一下。
Wait.
稍等。
Hold on.
是的。
Yeah.
运动竟是治疗肠易激综合征最有效的方法？
Exercise is the most effective therapy for IBS?
太极、瑜伽、整骨疗法、力量训练、游泳、跑步——无数随机对照试验都证明，这是目前为止最有效的疗法。
Tai chi, yoga, osteopathic medical interventions, strength training, swimming, running, randomized controlled trial after trial shows that this is the most effective therapy we have.
我不是说这是万能解药，这点要说明白，但毫无疑问。
Now I'm not saying that's the only cure all, k, to be clear, But you bet.
当我这样跟人说的时候，他们都会说：哦，这还用说吗。
And when I put it this way to people, they go, oh, well, no doubt.
天哪，真是这样。
Like, oh my god.
这听起来完全合理。
That makes sense.
我能明白这些事情之间是怎么关联的。
I can see how these things are tied together.
那对于正在听的你来说，有什么快速的方法可以做到呢？
So what's a quick way that the person listening right now
对。
Mhmm.
能感受到重力对身体的影响吗？
Can feel the effect of gravity on their body?
我们现在就坐在一起。
So we're sitting here together right now.
对吧？
Right?
我们坐在办公桌前。
We're at a desk.
我一边说话的时候
As I'm talking
这样对着你说话，并不是自然的姿势。
to you is not a natural position.
我的意思是，我们确实这么坐，但人体并不是设计来整天坐着的。
I mean, we do it, but we're not designed to sit all day.
没错。
Yes.
对吧？
Right?
我们天生就该活动起来，走动走动。
We're designed to be up and moving Yep.
跑步、徒步，什么都行。
Running, hiking, whatever it is.
就现在，我跟你说话的时候，都能感觉到自己有点弯腰驼背了。
Right now, even as I'm talking to you, I can feel myself slumped over a little bit.
是的。
Yes.
你坐着的时候，就算努力挺直腰板，也能感觉到腰部被挤压着。
You can feel like as you're sitting, even if you kinda try to sit upright, you can feel pinchy Yeah.
就是肚子那儿有点发紧。
Like, in your midsection.
没错。
Right.
是的。
Yeah.
你知道，你这样坐着，腹部一直在被挤压。
You know, you're crunching the midsection.
如果现在有听众正在开车或坐在椅子上，不妨现在感受一下，你的身体对椅子施加的压力，想想这种力量是如何穿过你的身体的。
So if anyone's listening now and maybe in their car, maybe sitting down in a chair, you just think about right now, feel the pressure of your body in the chair and think about how that force is translating through your body.
如果你弯着腰，或者低头看手机，你的上背部就会往前倾。
And if you're kind of hunched over or looking at a phone or something, what happens is your upper back moves forward.
对。
Yep.
肩膀也跟着往前缩，胸腔往下压，横膈膜下沉，腹部也就被轻微挤压了。
Your shoulders move forward, and then your chest thorax moves down, the diaphragm moves down, and then the abdomen compresses just a little bit.
你肚子里有个像一袋土豆一样的器官，我们叫它肠道，平时站直的时候，它是自然下垂的，这样空间就打开了。
You've got this sack of potatoes in your belly that we call the gut, and it normally actually hangs when you're upright, and that opens it up.
当你坐直，去留意一下脊柱两侧的肌肉
And when you sit upright and you think about the muscles between
听你这么说，我注意到自己正从曾祖母那种驼背的样子，调整为，好，肩膀往后收。
Just listening to you, I've noticed, like, I'm going from my great grandmother's hunchback look to, okay, shoulders back.
对。
Yeah.
你懂的？
You know?
就像，重点
Like, point
想想你肩膀之间的肌肉。
out Think about the muscles between your shoulders.
对。
Yep.
你平时会主动去调动这些肌肉吗？
How often do you engage those actively?
就是真正地、有意识地让那些肌肉发力。
Like, really engage those muscles.
是的。
Yeah.
从不。
Never.
除非我在健身房。
Unless I'm at a gym.
对。
Yeah.
除非有人提醒我，或者我偶然在镜子里看到自己，才会惊觉：天哪。
Or unless somebody or unless I catch myself in the mirror, I'm like, oh my god.
我的姿势太差了。
My posture.
明白了。
Okay.
就这点而已。
That's it.
你知道的。
You know.
所以你在镜子里能看出来。
So you can see in your in the mirror.
当你收紧时，横膈膜和胸腔会向上移动，腹部则会打开，这样有助于消化，促进肠胃蠕动，整体上也让你站得更挺拔。
And when you contract, what happens is the diaphragm and the chest moves up and the abdomen opens up, and it's better for digestion, for movement in the belly, and generally for your overall mechanism to be standing up straight.
对体内的各种泵和管道来说，这样也舒服多了。
It's much better for your inner mechanisms too, the pumps and tubes inside.
所以当你在听的时候，如果发现自己驼背了，那就注意一下。
So as you're listening, if you just caught yourself slouching Yeah.
或者你走路时，如果感觉肩膀往前倾，身体微微前倾，只要留意到这一点，就能感受到重力在把你往下拉。
Or if you've been walking and you even felt your shoulders forward and even as you're walking, you're a little hunched, just noticing that is a way to feel to notice the pull of gravity pulling you toward the ground.
是的。
Yeah.
但你也不用时时刻刻都像军人一样站得笔直。
And you don't need to be ramrod military straight all the time.
对吧？
Right?
但你可以稍微想想背部和脊柱，保持身体挺直。
But just think a little bit about the back and the spine and keeping yourself upright.
我听完你讲的，脑子里已经开始嗡嗡响了，因为这完全颠覆了我对姿势和健康的理解。我一直以为保持良好姿势只是因为‘应该’这么做，但从没想过，如果不注意，重力会一直拉着你往下垮。
Well, what's already starting to go pow pow pow in my brain as I'm really taking in what you're saying is this is an entirely different way to think about posture and health because I've always just thought about the fact that I should just have good posture just because I should have good posture, but I've never thought about it as you need to build better posture because if you don't, gravity's always going to be there
没错。
Yes.
它会让你弯腰驼背，低头看地，瘫在椅子上，结果你的内脏就像超市购物袋底被压扁的面包一样被挤在一起。
To make you slouch, to make you look down, to make you slump in your chair, and then your poor organs are smooshed like the bread at the bottom of a grocery bag.
这个比喻太贴切了。
That's good analogy.
你知道吗？
Know what
我说得对吧？
I'm saying?
所以，这根本不是关于姿势好不好，而是通过增强力量和觉知来对抗重力对你的拉扯。
And so thinking about it like it's not even about good posture, it's that developing that strength and that awareness is how you work against the gravity that's pulling you down.
这么说对吗？
Is that right?
完全正确。
Absolutely.
正如我们接下来会看到的，这其实是长寿的根本。
And as we'll see, I mean, this is the basis of longevity.
就是变得更强大。
It's being stronger.
身心都变得更强大。
It's being stronger of mind and body.
斯皮格尔医生，您觉得日常生活中有哪些明显的信号，说明你该重新调整和重力的关系了？
What are everyday red flags that for you, doctor Spiegel, are like, you need to change your relationship with gravity?
没错。
Yeah.
我的意思是，这些都是日常生活中很常见的现象。
I mean, are everyday common things.
我们已经谈过腰痛，比如站起来太快时感到头晕、眼前发黑，长期疼痛、总是疲惫、情绪低落，甚至有种身体或心理上快要垮掉的感觉，焦虑时肚子还会出现那种说不清的不适。
We talked about low back pain already, for example, feeling dizzy when you stand up too quickly, feeling lightheaded, having chronic pain, feeling exhausted, feeling mentally down, feeling like you're falling literally or even metaphorically, like you're getting gut feelings in your belly when you're anxious.
所有这些都属于我所说的‘重力不耐受’的表现。
All of these are signs of what I call gravity intolerance.
医生们很容易就说，哦，这是病A，那是病B。
And it's easy though for doctors to say, oh, well, that is disease a or that is disease b.
我们平时就是这样看待人体的。
And that's how we think about the human body.
但我认为，所有这些系统其实是在协同工作，共同对抗地球的重力。
But I think about it as all of the systems working in unison to stand up to this planet.
我们完全可以通过这些不同的症状来诊断重力不耐受。
And we can diagnose gravity intolerance through all of these different types of symptoms.
令人惊讶的是，有大量的研究证实，你身体的姿态直接影响着你的内在感受。
What's amazing is there's so much literature that literally how you hold your body helps how you feel on the inside.
你会感觉更轻盈。
You feel more buoyant.
站直的时候，身体会变得轻松。
You feel lighter when you stand up straight.
想想你走进大教堂的时候
So think about when you are in a cathedral
明白了。
Okay.
天花板很高。
And the ceiling is high.
没错。
Yes.
你会感到无比庄严。
You feel glorious.
仿佛置身天堂。
You feel heavenly.
尖塔直指苍穹。
The spires point to the heavens.
对吧？
Right?
当你走进纽约的中央车站，抬头一看，会觉得真美。
When you come into Grand Central Station in New York, you look up and think this is beautiful.
但要是进了宾夕法尼亚车站，有人说，就像老鼠一样缩着头溜进城市。
But when you come into Penn Station, it's been said that it's like you scuttle into the city like a rat.
天花板低得让人压抑。
These, like, low ceilings.
一点都不恢弘。
It's not glorious.
也不令人惊叹。
It's not amazing.
我们心理上就喜欢开阔的空间，喜欢那种通向天空的感觉。
We have a neuropsychological love of expansive space, the heavens.
就连我们的语言里，也常说‘往上’代表好事。
Even in our language, we talk about how up is good.
我感觉状态很好。
I'm feeling high.
我感觉特别棒。
I'm feeling great.
而‘情绪低落’、‘运气不好’，这些说法都不是随便说说的。
And down in the dumps, down on my luck.
这些可不是简单的修辞手法。
These are not just figures of speech.
也不只是比喻而已。
These are not just metaphors.
确实如此。
That's true.
因为情绪真的会有重量感。
Because emotions can be, like, heavy.
沉重。
Heavy.
人们会说起那种沉重感，那种抑郁带来的实实在在的重量。
People speak of the heaviness, the literal heaviness of something like depression K.
就压在身体上。
On the body itself.
我们的神经生理结构天生就喜欢开阔美好的环境，而不喜欢狭小压抑的空间。
It's an existential attribute of our neurophysiology that we love being in expansive, beautiful worlds, and we do not love being in contracted small spaces.
你现在可以用双手做一个动作，来展示你和重力的关系。
Now you say there is one thing that you can do right now to with your hands to show your relationship to gravity.
这值得一试。
Well, it's worth testing.
好。
Okay.
我猜你的很多听众都会有这种感受。
Because I'm going to guess that many of your listeners Mhmm.
当他们听到这些时
When they hear this
好的。
Okay.
会发现一些和自己有关的东西。
Will find something about about themselves.
好的。
Okay.
那我们可以跟你一起试试。
And so we can try it with you.
来试试吧。
Let's try
我先自己做个示范。
I'll do it with me.
把你的小指伸出来
So take your pinky
把你的小指弯起来。
Take your pinky.
看看能往后拉多远。
And see how far back you can pull it.
我们要把手指
So we're gonna gonna bend our
向后弯。
pinky back.
向后弯。
Bend it back.
好。
Okay.
你我的小指现在差不多成九十度了。
And so you and I are at about 90 degrees.
意思是，我的小指是直接向后弯的。
Meaning, my pinky's going straight back.
它不是往后缩，但也别弯得太厉害。
It's not going back, but it's not bending way back.
对。
No.
是吧？
Right?
这很正常。
And that's that's normal.
明白了。
Okay.
另一个判断方法是，看看你能不能把大拇指
And the other way to tell is if you can take your thumb
把大拇指弯一下。
Take my thumb.
往后弯到前臂那儿。
And bend it all the way back to your forearm.
等一下。
Wait.
有人真的能把拇指弯到前臂上？
You can people can touch their thumbs to their forearms?
结果发现，我们有不少员工都能做到。
Turns out a number of your staff can.
没错。
That's right.
我们之前对员工做过这个测试，这里一半以上的女性员工
We did this with our staff, and over half the women that work here
是的。
Yeah.
我们一共有五十名员工，是的。
And we have 50 employees Yeah.
超过一半的人能把拇指弯到碰到手臂。
Over half can bend their thumb back to touch their arm.
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这些人的手指还能轻松触地，膝盖都不用弯。
To touch their And those same people can touch the ground without bending their knees really easily.
他们的手肘可能天生比较灵活。
They may have kind of a double jointed elbow.
如果你能做这些动作，不妨问问自己：有没有肠胃问题？
So if you can do those things, you might then ask yourself, do I have stomach issues?
有没有肠易激综合征？
Do I have irritable bowel syndrome?
会不会时不时胃痛？
Do I have stomach pains sometimes?
明白了。
Okay.
等一下。
So hold on a second.
为什么手指灵活、拇指能碰到前臂，跟肠胃问题会有关系呢？
Why is there a connection between a bendy pinky or a thumb that touches the forearm and GI issues?
这是对重力不耐受。
It's gravity intolerance.
如果你外面容易拉伸，里面大概也一样。
If you're stretchy on the outside, you're probably stretchy on the inside too.
我们的肠道，之前说过，就像一袋土豆，挂在一套悬挂系统上。
And our gut, we talked about, it's like a sack of potatoes that's sort of on these suspension systems.
当你站直的时候，这套系统就会往下垂。
And when you stand up and you stand up straight, this system hangs down.
简直像提线木偶，靠绳子拉着。
It's almost like a marionette on strings.
你可以通过拉绳子来控制木偶的动作。
Like, you can articulate the marionette with the strings.
但如果那些绳子特别松垮，像橡皮筋一样，木偶就会塌下来。
But if those strings were really, really stretchy, like elastic, the marionette would kinda collapse down.
那样就很难让它动起来了。
It would be hard to animate it.
如果你的关节很松软，体内的那些悬吊系统也会同样松弛。
Well, if you're stretchy in your joints, the suspension cables inside are also stretchy.
土豆袋被重力往下拉，挤压在一起，就容易引发消化问题，比如细菌过度生长和胀气。
And the sack of potato gets pulled down by gravity, and it compresses down, and you can get some digestion issues like bacterial overgrowth and gas issues.
当然最好还是去看医生确认一下，但你其实也可以自己做个简单检查。
You should see a doctor to be clear, but you can check it even with yourself.
这其实就是一种对重力不耐受的表现。
And that is a form of gravity intolerance.
我明白，如果特别松软，再加上一驼背，确实会这样。
I can see how if it's super stretchy, especially if you then start slumping over Yep.
内脏全都错位了，因为太灵活，到处乱动。
Everything's going in different places because it's flexible and can move around.
对。
Yeah.
所以如果你有这种情况，游泳特别合适，因为平躺着游，不会像走路那样对身体造成冲击。
Which is why swimming is a really good activity if you do have this stretchiness because you're horizontal and you're swimming and you're not, like, pounding down.
比如你跑步的时候，身体各部分都会被往下压一压。
Everything's going if you're running, for example, it can kinda pound everything down a little bit.
我的意思是，这也没太大问题。
I mean, it's still okay.
但如果你有关节松弛的情况，游泳是最适合的运动。
But if you have the stretchiness, swimming is a particularly good exercise.
要改这个吗？
Change this?
关节的松弛程度其实是没法改变的。
You can't really change the stretchiness.
好的。
K.
不过如果你能加强腹部、背部、核心肌群和上背部的力量，就能慢慢打开胸腔和腹部，把那个囊袋往上托，帮助改善消化。
But if you get strong abs, strong back, core, and upper back, which you then do, start opening up the chest, opening up the abdomen, and pulling that sac back up again so you get better digestion.
另外，饮食上还有很多要注意的地方，比如调整肠道菌群，那些数以万亿计的微生物。
And then there's a bunch of other important things with diet in terms of changing the microbiome, those, you know, trillions of organisms Yeah.
如果胃像一根软管一样被压住了，东西就会堵在里面。
That get backed up if your stomach's almost like a garden hose.
一旦打结，液体就回流了。
If it gets kinked, the water backs up.
明白了。
Okay.
哦，这挺有意思的。
So oh, that's interesting.
是的。
Yeah.
好的。
Okay.
对。
So Mhmm.
如果你驼背，重力就会
If you're slouching and you're having gravity
是的
Yeah.
如果你弯腰驼背坐在椅子上，姿势很差，就可能让消化系统的管道像软管一样被压弯
Pull you down in your chair or you got terrible posture, you're causing a kink potentially in the garden hose of your digestive
没错
That's right.
医生。
Doctor.
施佩格尔，这太有意思了。
Spiegel, this is fascinating.
我以后再也不会用原来的眼光看待自己的身体了。
I'm never going to look at my body the same way.
我猜你现在也像我一样，脑子里想到了某个人。
I bet just like I am right now, you have somebody that's popped into your mind.
也许是你的妈妈。
Maybe it's your mom.
你妈妈坐姿特别差。
Your mom has horrible posture.
她不是故意的，但一直有肠胃问题。
She doesn't mean to, but she's always had a lot of GI issues.
天哪，你一定要把这个分享给她。
Holy cow, you gotta share this with her.
也可能是你的孩子。
Maybe it's your kids.
你总看见他们低头盯着手机，现在你得给他们一个新理由，认真对待这种看不见的力量。
You see them constantly tipped over looking at their phone and now you wanna give them a new reason to start to take this invisible force more seriously.
咱们先花点时间，听听我们出色的赞助商带来的信息，也把这期节目分享给生活中值得听这个突破性研究的人，让他们从今天开始过上更健康、更强壮的生活。
So let's take a moment and hear a word from our amazing sponsors and share this episode with someone in your life who deserves to hear this groundbreaking research so that they can live a stronger and healthier life starting today.
别走开。
And don't go anywhere.
医生。
Doctor.
斯皮格尔这才刚进入状态呢。
Spiegel is just getting warmed up.
我们还有好多内容要聊，等会儿回来我会给你具体建议，该吃什么，别走开。
We have so much more to cover and dig into and specific recommendations about what to eat when we return, so stay with me.
欢迎回来。
Welcome back.
我是你的朋友梅尔·罗宾斯。
It's your friend Mel Robbins.
今天，我和你要一起了解来自斯皮格尔医生的一项突破性研究。
Today, you and I are learning about this groundbreaking research from Doctor.
布伦南·斯皮格尔，一位医生、胃肠病专家，当今最受引用的医学研究者之一，同时也是西达赛奈医学中心健康服务研究主任。
Brennan Spiegel, a physician, a gastroenterologist, one of the cited medical researchers alive today, and the director of health services research at Cedars Sinai Hospital.
他正在为我们揭示健康问题与重力之间的关联。
And he's teaching us all about the connection between health issues and the force of gravity.
这内容简直太有意思了。
I mean, is fascinating stuff.
所以，斯皮格尔医生，我们直接继续吧。
So doctor Spiegel, let's just jump right back in.
重力在你的消化过程中起什么作用？
What is the role that gravity plays in your digestion?
大多数人觉得血清素是一种让人开心的化学物质。
Most people think of serotonin as a happy chemical.
你知道的，就是那种抗抑郁的化学物，确实没错。
You know, it's like the antidepressant chemical, and it is that.
但你可能想不到，你身体95%的血清素其实来自肠道。
But you might be surprised that about 95% of your body's serotonin comes from your gut.
不是大脑。
Not your brain.
而是肠道。
It comes from the gut.
而且它其实依赖于肠道菌群，也就是那些微生物。
And in fact, it depends upon the microbiome, which is all those organisms.
所以当你吃某些食物，特别是含有色氨酸的食物时，色氨酸会在肠道里转化成血清素，然后遍布全身。
So what happens is when you eat certain foods, particularly foods with tryptophan so tryptophan turns into serotonin in your gut, and then serotonin circulates all throughout your body.
如果没有它，我们现在就会像婴儿一样瘫在地上。
Without it, you and I would be collapsed on the ground right now like a little baby.
婴儿体内的血清素非常少，因为他们的肠道还没定植足够的微生物来产生足够的血清素，以激活肌肉，帮助那些管道和泵收缩。
A baby has very little serotonin in its body because it hasn't yet colonized its gut to be able to create enough serotonin to prime your muscles, to help those pumps and tubes contract.
这离不开血清素。
It requires serotonin.
把脚踝处的废物往上输送的淋巴系统，也需要血清素。
The lymphatic system that's bringing all the waste back up from your ankles requires serotonin.
如果我们看看血清素的作用，它真的能从身心两方面让你提升起来。
If we look at what serotonin does, it literally elevates you, mind and body.
真厉害。
Wow.
看来肠道和微生物群在进化过程中协同作用，才让我们得以离开海洋。
And it looks like the gut, in part, evolved with the microbiome to allow us to get out of the ocean.
我们带上了自己的深海热液喷口，让那些微生物跟着我们一起上来，它们为我们提供了血清素，让我们具备了调节重力的能力。
We brought our own hydrothermal vent with us to allow all those critters to come with us, and they gave us serotonin, which gave us gravity management abilities.
那什么叫调节重力的能力？
And gravity what is a gravity management ability?
这包含好几层意思。
That means a few things.
这意味着你的肌肉和骨骼足够强壮。
That means your muscles and bones are strong
明白。
K.
这样你才能站得起来。
So that you can stand up.
这意味着体内的泵和管道在运作，推动淋巴液、血液流动，还有动脉里那些叫压力感受器的微小感应器，它们一直在监控你的血压和体液状态。
It means the pumps and tubes on the inside are moving the fluid around the lymph, the blood, something called the baroreceptors, which are these tiny sensors you have in your arteries, and they are constantly keeping track of your pressure and your fluid status.
你今天喝够水了吗？
How much did you drink enough water?
所有这些都属于重力调节的范畴。
All of this stuff is gravity management.
最后还有大脑本身，也就是心理层面的重力调节。
And then finally, the brain itself, the mental gravity.
这些系统协同工作，让你能够站稳并茁壮成长。
All of these systems work together to allow you to stand up and thrive.
这就是重力调节的真正含义。
That's what gravity management is.
明白了。
Got it.
所以你的消化系统运作方式其实很特别——说到底，所有东西既要向下排出，又要逆着重力向上移动。
So your gut really operates in a way that it has to be well, I guess if you think about it, I mean, everything's kind of moving down and out and then also moving up against gravity.
没错。
That's right.
这真让我觉得不可思议。
So it's amazing to me.
我们会找一些有胃痛的人来研究。
We'll take people who have stomach pain.
对。
Yes.
有时候我们怎么也找不出病因。
And we can't figure out what's causing it, let's say.
然后我们会做一堆不同的检查。
We do a bunch of different tests.
结果发现，这些人坐过山车时特别容易心慌，甚至还想再坐一次。
And then we find out that on roller coasters, they get really bad butterflies and then even wanna ride a roller coaster.
这时候你就会想，这所谓的‘胃里打鼓’的感觉到底是什么回事？
And you think, well, what is this thing about gut feelings anyway?
为什么坐过山车的时候，人会冒出这种感觉？
Like, why do you get that feeling on a roller coaster?
你知道这是为什么吗？
Well, you know why?
因为坐过山车的时候，你是在练习面对死亡。
Because when you're riding a roller coaster, you're practicing your death.
什么？
What?
对啊。
Yeah.
你是在练习面对死亡。
You're practicing your death.
我们本不该从二十层楼高摔下去还能活下来。
We're not supposed to fall 20 stories and survive.
正因如此，我们才喜欢，因为太刺激了。
That's why we do it because it's exhilarating.
哇哦。
We're like, woo.
对吧？
Right?
患有肠易激综合征的人，不是全部，但很多人不想坐过山车，因为他们总觉得自己在不断下坠，就像心理上一直在往下掉。
People with irritable bowel syndrome, often not all, do not wanna ride a roller coaster because they feel like they're always falling, like metaphorically falling.
天哪。
Woah.
他们死死攥紧扶手，紧张得不得了，而其他人却把双手举过头顶，大喊大叫。
They will white knuckle hold on for dear life and go, whereas other people are throwing their hands in the air or throwing you know?
我们的肚子里好像装了个G力加速计，时刻监测着身体的移动，提醒你是不是快没命了。
It's like we have a g force accelerometer in our gut that is keeping track of your movement and telling you if you're about to die.
所以当你有那种‘直觉’，觉得哪里不对劲、心里不踏实的时候，其实是你的身体在告诉你：你可能有危险。
So literally, when you get those gut feelings, like something's the matter, something doesn't feel right here, that's your body saying, you you think you're at risk.
你甚至会觉得，自己可能要死了。
You feel like you might die even.
但有时候，这种感觉其实是多余的。
Now sometimes that's an inappropriate feeling.
你的大脑在跟你开玩笑。
Your brain is playing a trick on you.
你的大脑在告诉你，你正在下坠。
Your brain is telling you that you're falling.
这就是所谓的‘直觉’到底有多深刻。
So that's literally how deep the gut feeling gets.
希波克拉底说过，所有疾病都始于肠道。
And Hippocrates said all disease begins in the gut.
两千年前，他就说了这句话。
Two thousand years ago, he said that.
他这话到底是什么意思？
What did he mean?
这正是我们本质的核心。
This is the core of who we are.
这是我们自我意识最根本的内在感受中心。
It's the ultimate visceral center of our selfhood.
我知道你吃饭的方式很特别，斯皮格尔医生，这能帮你更好地和重力相处。
I know you have a very memorable way of eating, doctor Spiegel, that helps you and your body's relationship with gravity.
那是什么？
What is it?
我管它叫Stack 10。
Well, I call it stack 10.
Stack 10？
Stack 10?
S-t-a-c-k，就是这个。
S t a c k Okay.
T-e-n。
T e n.
对。
Okay.
你已经有个T了，因为你刚才说了turkey。
And you already got the t because you said turkey.
明白了。
Okay.
那什么是Stack 10呢？
So what is stack 10?
这十种食物就是Stack 10。
These are 10 foods.
所以我叫它Stack 10，因为我会把这十种一起吃。
That's why I say 10 that I stack
好的。
K.
在我的饮食里这么搭配，是为了自然提升血清素水平。
In my diet to try and boost serotonin levels naturally.
好的。
K.
我们之前已经聊过，血清素其实是一种调节情绪的物质。
And we talked already about how serotonin is this gravity management substance.
我就是这么理解的。
That's how I think about it.
那这些食物都是哪些呢？
And so what are the foods?
S 是三文鱼。
The s is salmon.
明白吗？
K?
T 是火鸡。
The t is turkey.
明白吗？
K?
A 是牛油果。
A is avocado.
C 是鸡肉和鹰嘴豆。
C is chicken and chickpeas.
明白吗？
K?
然后k是腰豆。
And then k is kidney beans.
接着t包括豆豉、豆腐、鸡蛋，e，还有坚果，n。
And then the t is like tempeh, tofu, eggs, e, and nuts, n.
结果发现，这些食物的共同点是富含色氨酸，这是身体用来合成血清素的原料，而血清素能帮你对抗重力带来的疲惫。
So it turns out all those foods, what they have in common is they have a lot of tryptophan, which is the raw fuel that your body will convert into serotonin, which then allows you to stand up to the force of gravity.
所以你每周都会确保饮食中包含这十种食物的多样化组合吗？
And so you just make sure you get a kind of variety of the stack 10 in your diet every week?
对。
Yeah.
没错。
Yeah.
然后你还要运动。
And then you exercise.
还有睡觉。
And and sleep.
还有其他方法可以提升血清素水平。
And there are other ways to boost serotonin.
晒太阳。
Sunlight.
你能多回到户外吗？
Can you get back to being outside?
阳光能自然地提高血清素水平。
Sunlight naturally boosts serotonin levels.
睡觉。
Sleep.
顺便说一下，晚上睡觉时，重力不再拉扯你，血液会涌向大脑，把淀粉样蛋白冲走。
By the way, when you sleep at night, gravity is no longer working against you and your blood flushes up in your brain, flushes out amyloid.
充足的睡眠，比如，能降低认知衰退的风险。
Sleep can, for example, reduce risk of cognitive decline.
阿尔茨海默病其实可能是由身体缺水、钠含量过高、睡眠不足、运动不够这些因素共同造成的。
Alzheimer's disease may in fact be a consequence of not having enough fluid in your body, having too high of sodium levels in your body, not sleeping enough, not getting enough exercise, all of those things.
这些因素都和认知能力下降有关。
Every one of them is associated with cognitive decline.
你说睡觉的时候重力不跟你作对，这是什么意思？
What do you mean when you're sleeping, gravity's not working against you?
白天你一直都在不停地泵上泵下。
So all day long as rep right now, you're pumping up, pumping down.
你体内有五升血液，数量不少，一直在身体里上下翻涌。
You've got five liters of blood, which is a lot, moving all up and down, sloshing through your body.
对吧？
Right?
没错。
Yep.
你得让血液往上走。
And you gotta get it up.
也得让它往下流。
You gotta get it down.
晚上躺下的时候，身体终于能彻底放松了。
When you lie down at night, you finally give everything a rest.
就像海浪轻轻拍上沙滩，缓缓涌进你的大脑一样。
It's like the shores of the ocean kinda coming up onto the sand, sort of washing up into your brain.
有些理论认为，我们之所以会入睡，某种程度上是因为……
And there's some theories that in part we fall asleep, in quotes.
对吧？
Right?
我们是慢慢进入睡眠的。
We fall to sleep.
我们是入睡的。
We fall asleep.
一旦躺下，重力不再起作用，身体的泵和管道就能在夜间让大脑重新充血。
When we fall down, Gravity is no longer working, and the pumps and tubes get that brain reperfused overnight.
而我们通过休息来给身体充电，其实就是在给自己一个摆脱重力的机会。
And that's part of what we're doing by recharging the body is giving ourselves a gravity break.
那听众有没有什么简单的方法，能改善身体对重力的反应呢？
So what's one quick way that the person listening can improve their body's relationship to gravitational pull.
对。
Yeah.
花几分钟试试，你一定会为自己感到骄傲。
Might take a few minutes, but you would be really proud of if you try this.
是的。
Yeah.
有几种方法你可以试试。
There's a few things you can do.
好的。
Okay.
你可以单脚站立。
You can stand on one leg.
单脚站立。
Stand on one leg.
看看你能单脚站多久不摔倒。
See how long you can stand on one leg without falling over.
好的。
Okay.
对吧？
Right?
换另一只脚站。
Stand on the other leg.
当一个人站不稳的时候，这说明了什么？
What does it tell you when you have somebody that is losing balance?
为什么平衡这么重要？
And why is balance so important?
是的。
Yeah.
这很重要，因为你的平衡能力反映了你身体在重力环境中的整体状态。
This is important because your ability to balance is a measure of your entire mechanism within gravity.
这能反映你的内耳和前庭系统的情况，它们负责追踪你的姿态变化和动作。
It's a measure of your inner ear and what we call the vestibular system, which is keeping track of your shifts and movements.
它也反映你的肌肉力量、肌腱、骨骼，还有本体感觉——也就是你不用看就能感知自己身体在空间中的位置而不摔倒的能力。
It's a measure of your strength and your tendons and your bones and what we call proprioception, which is your ability to kind of feel where you are in space without falling over.
所以，你至少应该能单脚站上十秒钟。
And so you want to be able to stand on one leg for at least ten seconds.
如果你连这个都很难做到，那确实需要好好练一练。
If you're struggling to do that, that's something to work on for sure.
因为有研究显示，单脚站不稳其实和你的生存能力直接相关。
Because there's evidence that if you can't stand up on one leg, that's actually tied to your survival.
这在一定程度上，甚至能决定你还能活多久。
It will actually determine in part literally how long you're going to live.
所以如果你做不到，别慌。
So if you can't do it, don't freak out.
慢慢练就好。
Work on it.
练瑜伽。
Do yoga.
增强力量。
Get stronger.
改善平衡能力。
Work on balance.
如果需要，去看医生或者物理治疗师。
See a doctor if you need to, physical therapist.
所以十秒是最低标准。
So ten seconds is the minimum.
单腿站立至少要能坚持十秒。
That's the minimum for standing on one leg.
对。
Yeah.
根据研究，你每条腿能稳稳站十秒，直接关系到你的寿命？
And based on the research, your ability to stand on each leg for ten seconds tracks directly to your life expectancy?
是的，尤其是对年纪大的人来说。
Yeah, particularly for older individuals.
真的吗。
Wow.
为什么呢？
Why?
我觉得这跟我们刚才说的全都有关，因为这其实是你对重力适应能力的整体体现。
I think it has to do with everything we're talking about because this is a holistic measure of your gravity tolerance.
如果这方面出问题了，说明你整体的身体状态也在下滑。
And if it's breaking down, that means you're breaking down.
你跟重力的关系正在改变。
You're changing your relationship to gravity.
你的内脏也会感谢你。
Your organs will thank you.
你改变了体内那些液体晃动的方式，就像原本塞在袋子底下的面包，现在跑到顶端去了。
You're changing the movement of sloshing of all that stuff, the the, you know, the bread that's stuffed at the bottom of the now it's at the top of the bag.
锻炼就是不断动态地改变你与重力的关系，所以我才会穿这种负重背心。
Exercise is about constantly dynamically changing your relationship to gravity, which is why I wear a weighted vest, for example.
这其实很简单。
So that's a really simple
一直穿着负重背心吗？
weighted vest at all times?
我确实穿着负重背心。
I wear a weighted vest.
我这儿就有一个，
I have one here, by
比如。
way.
明白了。
Okay.
所以如果你在听，他正在拿出一件负重背心。
So he's pull if you're listening, he's pulling out a weighted vest.
是的
Yep.
这是一个负重背心。
So this is a weighted vest.
你看
Look at
他的脸。
his face.
一个大约十二磅重。
One's about 12 pounds.
明白了。
Okay.
我几乎每天都穿着它。
And I wear this almost every day.
我在上班。
I'm at work.
一整天都穿着？
All day long?
大部分时间都穿着，就是有时候看病人的时候，身上挂着这个有点不方便。
Most of the day, except sometimes when I'm seeing patients, it's a little awkward to have this thing on.
关键是，你这是在模拟一个重力更大的星球上的生活。
But the idea is you're practicing life on a bigger planet, a planet that has more pull.
如果你一整天都站着工作，我就是这么做的，对。
And if you spend the day standing up at a standing desk, which I do Yep.
稍微挺直肩膀，保持一点意识就行。
Having your shoulders back a little bit, just be a little bit aware.
不用非得绷得像根棍子。
You don't need to be all ramrod.
穿上这个负重背心，会自然逼着你收紧肩胛骨之间的肌肉。
When you wear the weighted vest, it forces you to really contract between the shoulder blades.
嗯，明白了。
Uh-huh.
背部上半部分对打开横膈膜特别重要。
And that upper part of the back is really important for opening up the diaphragm.
所以我特别喜欢穿这个负重背心。
And so I love wearing the weighted vest.
有时候我会戴脚踝负重，也有一块平衡板。
Sometimes I wear ankle weights, and I have a balance board too.
你上班时为什么戴脚踝负重？
Why do you wear ankle weights at work?
这样我就能在不动声色中锻炼，比如在开视频会议时抬抬膝盖，做做后踢腿。
Well, I can passively exercise, lifting my knees up, doing some donkey kicks if I'm on a Zoom call.
我一整天都在不停地活动双腿。
I'm constantly moving my legs around.
那你的脚踝负重多重？
So what how heavy are these ankle weights?
我每个是二十磅。
Mine are 20 pounds each.
天哪。
Oh my gosh.
威尔·弗莱克斯，斯皮格尔医生。
Will flex, doctor Spiegel.
每只脚踝都戴20磅的重量？你是想把自己固定在办公桌前吗？
What 20 pounds each on your are you trying to anchor yourself to your desk?
我跑马拉松。
So I run marathons.
明白了。
Okay.
你要训练马拉松，可不能整天坐在桌子前不动。
And, you know, to train for a marathon you don't train for a marathon sitting at a desk all day.
确实如此。
That's true.
这就像棒球运动员上场打击前，会在球棒上加个配重。
And then it's kinda like a baseball player that's about to go up to bat, and they've got a weight on their bat.
哦，对啊。
Oh, yeah.
因为他们挥棒训练的时候就是这么做的。
Because they do that when they swing to practice.
没错。
Yeah.
等他们站上打击区，身体更有力、更快，就能更快地击中球了。
And then they go on to home plate, and now they're stronger and faster and can get through the pitch faster.
所以如果你整天穿着负重背心训练，脱掉之后，简直感觉像在飘一样。
So if you train all day wearing a weighted vest, when you take it off, you almost feel like you're floating.
这地球都不算什么了。
Like, this planet's no big deal.
应付这地球绰绰有余。
I can handle this planet.
确实如此。
That's true.
因为我穿负重背心走路爬坡，或者在家附近徒步时，一脱下来，天哪，真有种卸下千斤重担的感觉。
Because when I I wear a weighted vest, when I walk incline, and when I hike by our house, and when I take that sucker off, oh my gosh, you do feel like the weight of the world is off you.
字面意思就是卸下全世界的重量。
Literally, weight of the world.
对吧？
Right?
没错。
Yes.
你想想这句话本身。
Just think of that expression.
医生。
Doctor.
斯皮格尔医生，谢谢您用这么清晰的方式解释这些方法，也说明了为什么这些建议会带来改变。
Spiegel, thank you for just breaking this down in a way that makes it so easy to understand and explaining why these recommendations are going to make a difference.
我特别想把这些内容分享给我身边的人。
I am so excited to share this with some people in my life.
我在想我阿姨。
I'm thinking about my aunt.
我不点名了，但这条信息我想分享给我阿姨。
I'm not going to call her out, but I'm sharing this with my aunt.
医生，我还有好多问题想问您。
I have so many more questions for you, Doctor.
施格尔医生。
Spiegel.
我知道你们听的时候也在想。
I know you're thinking as you're listening to Doctor.
施格尔医生，天啊，我妈妈也需要这个。
Spiegel, Oh my gosh, my mom needs this.
我配偶也需要这个。
My spouse needs this.
我也需要这个。
I need this.
我得把这个分享给我的朋友们。
I got to share this with my girlfriends.
听广告的时候花一分钟，把这期节目推荐给你关心的人，尤其是那些感觉生活压得喘不过气的人。
Please take a minute while you listen to our sponsors and share this episode with someone that you care about, particularly somebody who maybe feels like gravity is working against them.
生活真的好累。
Life feels heavy.
也许这个新视角能帮他们重新站起来，感觉好一点。
This might just be a new angle that helps them stand up and feel a little bit better.
别走开。
And don't go anywhere.
他还有很多东西要教我们，包括一些今天就能试一试的具体建议。
He's got so much more to teach us, including more specific recommendations that you can try today.
继续听下去。
Stay with me.
欢迎回来。
Welcome back.
这是你的朋友梅尔·罗宾斯。
It's your friend Mel Robbins.
今天，我和你一起分享一项来自布伦南·斯皮格尔医生的惊人研究，探讨重力与健康之间的关系。
Today, you and I are getting out of this world research about the connection between gravitational pull and your health from none other than Doctor.
斯皮格尔医生是一位世界知名的胃肠病学家和医学研究者。
Brennan Spiegel, who's a world renowned gastroenterologist and medical researcher.
好的，斯皮格尔医生。
All right, Doctor.
我还有好多问题想问你。
Spiegel, there are so many more things I want to ask you.
接下来我想问的是：
And my next question is this.
听众朋友要想更好地与重力建立联系，一个简单的方法就是轮流单脚站立。
So one easy way that the person listening could start to strengthen their relationship with gravity is to just practice standing on one foot or the other.
还有别的方法吗？
What's another way?
对。
Mhmm.
倒立瑜伽。
Inverted yoga.
没错。
Yep.
像下犬式这样的动作。
Doing the downward dogs, that sort of thing.
还有倒吊。
And then, there's the dead hank.
倒吊。
The dead hank.
是的。
Yeah.
我一直在练习这个。
I've been practicing this.
你练过？
You have?
嗯，主要是因为我人生中的一个目标
Well, only because one of my goals in life
对。
Yeah.
每次我提到这个，都会收到成千上万封邮件。
We always get a million emails about this every time I say it.
我从来都没能自己完成一个引体向上。
I have never been able to do a pull up on my own.
所以，因为这个播客里的专家们，我不仅是主持人，也和你们一起在学习，我的目标就是能完成一个。
And so one of my goals is because of the experts on this podcast, I not only host the show, I'm learning right alongside you as you're listening right now, is to learn I just wanna do one.
我不需要做十个。
I don't need to do 10.
我只想能不受伤地完成一个引体向上，就这么简单。
I wanna be able to do one pull up without injuring myself, and that's it.
所以我一直在练悬垂。
And so I've been working on the dead hang.
是啊。
Yeah.
真的特别难。
It is so hard.
挺难的。
Is hard.
没错。
Yeah.
对啊。
Yeah.
确实如此。
It is.
练悬垂的时候，给听众解释一下这到底是什么。
So practicing a dead hang, which explain for the person listening what that is.
死悬就是你找一根引体向上的单杠。
So a dead hang is where you have, like, a pull up bar.
这种单杠在亚马逊或者别的地方都能买到。
You can get these on Amazon or wherever.
找个结实安全的安装位置。
Hook at a safe one.
对吧？
Right?
别选那种一拉就掉的。
Not the one that falls when you pull on it.
它得能稳稳地承住你的体重，装在门框上，然后双手放在与肩同宽的位置。
It's gotta be able to hold your weight safely, hooks into the door, and then you put your hands at about shoulder width.
明白了。
Okay.
你可以面朝前或面朝后，让身体完全悬空，脚离地。
You can be forward facing or back facing and take your body weight off the ground.
一挂上去，脊柱就会被拉伸。
And immediately what happens is your spine pulls.
瞬间你就长高了半英寸左右。
You become about a half inch taller instantly.
确实有这种感觉。
Does feel like you do.
身体整个被拉开了。
You stretch out.
重力把你往下拉。
Gravity pulls you down.
这对增强肩部力量和握力特别有帮助，毕竟人类祖先本来就是靠悬挂在树上生存的。
It's really good for strength in the shoulders and and grip strength because, you know, much of our evolutionary history was like hanging from trees.
对吧？
Right?
那时候我们就是这么活下来的。
That was how we survived.
我们某种程度上战胜了重力。
We defied gravity in part.
结果发现，你的握力能反映出你应对重力的能力。
So it turns out your grip strength says a lot about your ability to manage gravity itself.
这不仅说明你的手部力量，还反映出你全身的整体状态。
It tells me about how strong not just your grip is, but your entire body.
甚至你的心血管健康状况，也能通过握力和悬挂在单杠上的时间来判断。
Even your cardiovascular fitness, we can determine from your grip strength and your ability to hang from a hanging bar.
那请你介绍一下你的悬垂挑战吧，施皮格尔医生。
So tell me about your dead hang challenge, doctor Spiegel.
是的。
Yeah.
悬垂挑战。
Dead hang challenge.
如果你能挂在单杠上坚持一分钟，就已经很不错了。
So if you can hang from a bar for one minute, you're doing great.
你简直就是掌控重力的高手。
You are a gravity master.
你正在对抗重力。
You are defying gravity.
目前的世界纪录是一小时二十分十四秒。
Now the world record is actually one hour twenty minutes and fourteen seconds.
我想我记的是对的。
I think I have that right.
日本的安达健太创造了这项死悬纪录，被吉尼斯世界纪录认证。
Kenta Adachi from Japan set the world record, the Guinness World Record for the dead hang.
以前的纪录才十六分钟。
Before that, it used to be sixteen minutes.
他简直把纪录彻底刷新了。
That's how much he he destroyed that record.
这太惊人了。
That's incredible.
是的。
Yeah.
对抗重力。
Defying gravity.
尽管身体剧痛，你依然咬牙坚持，不放弃。
Refusing to give in despite searing pain on your body, you just hold on.
有时候，生活就是这样。
And that's kind of what life can be about sometimes.
能悬挂在单杠上，其实是一种象征性的姿态。
So it's a symbolic gesture to be able to hang from a bar.
你不需要是奥运选手。
You don't need to be an Olympian.
你只需要站起来，感受舒适，与重力和谐共处——我们天生就是为了这个。
You need to be able to stand up and feel comfortable and harmonize with gravity, and we evolved for it.
我们存在，自有其意义。
We're here for a reason.
所以你不需要去战胜它。
So you don't need to overcome it.
你只需要学会和它共处。
You need to just live with it.
我一次都没坚持过一分钟。
I've never done a minute.
我最多能撑三十秒，一做起来就觉得像在参加《幸存者》节目，拼命坚持就为了赢点吃的。
I I can do I hold on for thirty seconds, and when I do it, I feel like I'm on an episode of survivor, like trying to, like, in a time thing to to to win food or so.
所以我们目标就是坚持一分钟。
So a minute is what we're going for.
对。
Yeah.
一分钟。
A minute.
为什么握力这么重要。
Why is grip strength Mhmm.
这可是反映你整体健康状况的重要指标啊。
Such an important indication of your overall health?
现在已经有大量研究证实了这一点。
It's been validated in a number of research studies now
明白了。
K.
你的握力，我这儿有个握力计。
That your grip strength and I have a grip monitor here.
这东西叫握力计。
It's called a dynamometer.
握力计。
A dynamometer.
好的。
Okay.
所以他正拿着这个东西。
So he's holding up this thing Yeah.
这看起来像个大计算器。
That looks like a big calculator.
对。
Right.
上面有个大大的捏压装置。
It's got a big squeezy thing on
我平时用右手，所以用右手来测。
basically I'm right handed, so I'll use my right hand.
用你惯用的那只手。
Use your dominant hand.
好的。
Okay.
你就使劲儿捏这个装置，越用力越好。
And you're gonna just squeeze like crazy on this thing.
明白。
Okay.
明白吗？
Okay?
让我看看我能怎么做。
So let me see what I can do.
我想用两只手，但你应该只用一只手。
I wanna use two hands, you should only use one hand.
那我开始了。
So here I go.
好。
Okay.
哦，明白了。
Oh, got it.
他一边笑一边说，好的。
He's, like, grinning and going, okay.
你弄出什么了？
What do you got?
125吧。
Well, 125.
哦。
Oh.
125。
125.
这其实还挺不错的。
That is pretty decent, actually.
我有点意外。
I'm surprised.
行吧。
Alright.
我来试试。
I'm gonna try it.
我想个我讨厌的人。
I'm gonna think of somebody I hate.
给你。
Here.
让我试试。
Let me try it.
我来试一下。
I'm gonna try it.
我手是20。
My hands were 20.
好吧。
Alright.
哎呀。
Ugh.
70。
70.
这还不错。
That's not bad.
这其实很不错。
That's actually really good.
真的吗？
It is?
是的。
Yeah.
对。
Yeah.
我们俩在男性、女性以及你的年龄组里，都远远超过了标准。
So so there are standards that we've both easily exceeded here for men and for women and for your age too.
行。
K.
这要看情况。
So it depends.
你可以在网上查个表格，上面都有。
You can look on a table online, and it'll tell you.
不过一般来说，男性超过35，女性超过20到25，就算不错。
But, generally, if you can get over 35 as a man and over 20 to 25 as a woman, that's good.
我早就破纪录了。
I destroyed that.
直接爆表了。
Blew that out.
来，我告诉你原因。
Well, let me tell you why.
得把那个
Gotta get The
挂着的单杠都装上。
hang all those hanging bars.
就是那个单杠，而且这档节目请了好几位医学专家，他们要么聊长寿，要么聊女性健康，是的。
It's the hanging bar, and it's the fact that there have been a number of medical experts that have come on this show either talking about longevity or women's health Yeah.
要么就是讲整体健康，他们真的说服了我，让我必须开始练练握力，还得开始上大重量，做农夫行走，是的。
Or just overall health, they really convinced me that I gotta start working on the grip strength and I gotta start working on heavier weights and the farmer's carry and the Yeah.
吊杆这些东西，我很想听听你讲讲，这些建议在人生的各个年龄段该怎么应用。
Hanging bar and all that I'd love to hear you talk about how this advice applies to the different ages and decades of your life.
比如二十多岁、三十多岁、四十多岁、五十多岁，还有六十岁以后，分别该注意什么？
Like, what's important in your twenties versus your thirties or forties or fifties or sixties and beyond?
是的。
Yeah.
没错。
Right.
重力本身不会变，但咱们跟重力的关系会变。
So, you know, gravity doesn't change, but our relationship to gravity changes.
这种关系确实会变。
Our relationship does.
人会越来越没力气。
We get weaker.
脊椎也可能有点弯曲了。
Our spines might bend a little bit.
我们可能会发胖。
We might gain some weight.
我们面临的压力和情绪负担也会增加，这可不是比喻。
We might have more stressors, emotional weight, and that's not just a metaphor.
于是我们就慢慢松懈了。
And so we start to give in.
所以随着年龄增长，力量训练、平衡训练、饮食和充足补水就变得更加重要，每天要喝十到十三杯水。
And what that means is as we get older, it's more important than ever to focus on strength training, on balance training, on diet, on good hydration, maintaining like 10 to 13 glasses of water per day.
很多了。
A lot.
真的很多。
It's lot.
等等，稍等一下。
Wait, hold on a second.
医生。
Doctor.
施佩格尔，你建议每天喝十到十三杯水？
Spiegel, you recommend 10 to 13 glasses of water a day?
是的。
Yeah.
大概这个范围吧。
More or less.
没错。
Yeah.
为什么呢？
Why?
你身体重量的一半，大约60%都是水分。
About half your body weight, 60% of your body weight is fluid.
身体里有无数泵和管道，要把这些液体往上往下输送，对抗重力。
And you've got these pumps and tubes moving it up and down against gravity.
如果我们不保持这些管道里有足够的水分，大脑就会疲劳，人也容易累得不行。
And so if we don't keep those tubes flush with fluid, our brains get tired, we get exhausted.
这全是耐受不了重力的问题。
It's all gravity intolerance.
所以我们确实需要及时补充水分。
And so we do need to replenish.
这需要大量的水，而大多数人喝的远不够。
And, it takes a lot of water and most of us don't drink near enough water.
我不会喝得太多，但足够让自己不头晕、保持清爽，连心理健康也部分与此相关。
I don't don't overdo it, but enough water to not feel lightheaded and to feel fresh and even your mental health is tied in part to this.
你刚才讲到每天要喝十到十二杯水的时候，我下意识就拿起了我的广口瓶，直接灌了起来。
Well, as you were listening and he was talking about 10 to 12 glasses of water, of course, just subconsciously picked up my mason jar and started chugging.
我也会这么做。
I'll do the same.
这对我来说太有意思了。
This is, like, fascinating to me.
斯皮格尔医生，您想对那些多年来一直责怪自己情绪状态不佳的人说些什么呢？像我这样的人，从来没想到过，重力这种事，竟然可能影响到他们的许多困扰。
You know, doctor Spiegel, what do you wanna say to the person who spent years blaming themselves for the way that they feel and like me has never even considered that the pull of gravity of all things may be playing a role in some of the challenges they're facing?
首先得说，这可不是你的错。
So the first thing is to say it's not your fault.
对吧？
Right?
我们总爱把责任全推给个人。
We have this blame culture
是的。
Yeah.
要是身体或心理不舒服，大家就觉得肯定是自己哪儿没做好。
That if, you know, I don't feel right physically, mentally, that's something that I did.
这种想法真正打开的是：问题根本不是你的错。
What this way of thinking opens up is the notion that it's not something that is your fault.
而是你的身体在应对这个星球的环境时遇到的状况。
It has to do with the way your body is navigating this planet.
现在我们可以转向解决策略，而不是互相指责了。
And now we can move to strategy, not to blame.
我们可以开始思考一些方法，来加强你与这片大地的联系，因为你生来就属于这里。
We can start thinking about techniques to strengthen your relationship to this Earth because you were born for it.
你是这片土地的产物。
You are a consequence of it.
你的存在就是为了适应它。
You are made for it.
如果你真的觉得你不属于这个星球，那就说明我们必须尽快努力，帮你重建在这个星球上的自我认同。
If you literally feel like you're not made for this planet, that means we have to work hard and fast on rebuilding your sense of self within the confines of this planet.
所以，真正重要的是，不再感到自责，而是获得力量。
And so that's really what it means is feeling not a sense of blame, but a sense of empowerment.
你生来就属于这个地方。
You are born for this place.
你是为了它而进化出来的。
You evolved for it.
如果你仔细想想任何一个婴儿，比如刚学站、学走路的孩子，研究显示他们平均每天会摔十七次，但他们从不会倒在地上说：‘算了，我不学了。’
Well, if you really even just think about any baby, you know, a baby, I think the research shows when they're trying to learn how to stand up and walk will fall like an average of 17 They times an don't lay on the ground and go, well, that's it.
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