609: UCLA Professor and MD on How Gravity Shapes Your Health and Mind

609: UCLA Professor and MD on How Gravity Shapes Your Health and Mind

Dr. Brennan Spiegel, Director of Health Services Research at Cedars-Sinai and Professor of Medicine and Public Health at UCLA, author of the book Pull, explains why illness is often a failure to manage gravity.

He describes how our relationship with gravity defines strength, balance, digestion, mental stability, and emotional health.

Take the Gravotype Quiz at BrennanSpiegelMD.com to identify how your body manages gravity.

Key Insights and Action Steps — Dr. Brennan Spiegel

"Every single cell of your body evolved from this force of gravity. Physics came first, and biology came second."
Illness arises when we fail to manage gravity. Every organ, tendon, and cell depends on that relationship.

"When you stand up straight and lift your diaphragm, it pulls up this sack of potatoes that we all have in our belly. When you open up the gut, it opens up digestion."
Posture determines how well the gut, diaphragm, and circulation function. Sitting compresses digestion and lowers energy.

"Your balance and relationship to gravity is a predictor of how long you're going to live."
Balance, grip strength, and posture are measurable indicators of longevity.

"The inner ear is like a gyroscope constantly keeping track of your position in relation to gravity."
The nervous system continuously measures gravity. Inner-ear disturbances can create dizziness, anxiety, and panic.

"When you're depressed, you can't get up out of bed. Your body is slumped over. It's almost like there's so much gravity pulling on your body, it's like you're in a black hole."
Depression mirrors an excessive gravitational load. Emotional heaviness is a physical experience of being pulled down.

"Strong negative emotional experiences can permanently change the way the brain forms… the mind has learned to be pulled down emotionally, physically, socially."
Childhood trauma reshapes how the brain perceives gravity, making the body feel heavier and slower to rise.

"The feet are a gravity management surface… only five percent of the body's surface area but holding one hundred percent of the weight."
Feet are the interface between body and planet. Strengthening them restores alignment and balance.

"Your relationship to the planet, both latitudinally and altitudinally, will determine your health."
Altitude, light, and environment influence serotonin, immunity, and microbiome function.

"Serotonin itself is a gravity management substance."
Serotonin regulates mood and physical stability, linking emotional and gravitational balance.

"When it's stimulated, it activates the rest and digest phase and helps release serotonin."
The vagus nerve is the primary connection between body and mind, calming the system and improving serotonin flow.

"I pretended I was on a bigger planet… I became stronger and stood up straighter."
Carrying additional resistance through weighted movement improves posture, strength, and metabolism.

"When we lay down to sleep, we give our body a break… the blood easily flows into our brain and flushes out amyloid."
Sleep restores gravitational equilibrium and supports brain recovery.

"Gravity doesn't change, but your relationship to gravity does."
Long-term health depends on strengthening that relationship physically, mentally, and emotionally.

Action Items from Dr. Brennan Spiegel

1. Identify your gravotype.
Take the 16-question quiz at BrennanSpiegelMD.com to learn which of the eight gravotypes you belong to and how your body manages gravity.

2. Build gravity fortitude.
Strengthen the muscles and bones that keep you upright — especially your back, core, and legs.

"When you stand up straight and lift your diaphragm, it pulls up the gut and opens digestion."

3. Stand tall and move often.
Avoid long hours of sitting. Use a standing desk or take frequent standing breaks.
Sitting compresses the abdomen, slows digestion, and reduces serotonin.

4. Strengthen the diaphragm and posture daily.
Practice standing with shoulders back and chin level to engage the diaphragm and improve breathing and gut function.

5. Train your balance.
Test and improve balance by standing on one leg, walking heel-to-toe, or using a balance board.

"Your balance and relationship to gravity is a predictor of how long you're going to live."

6. Practice grip and hanging strength.
Hang from a bar daily. Aim for 30 seconds, then increase gradually toward 2 minutes.
Even short "dead hangs" improve shoulder, spine, and nervous-system alignment.

7. Use light weighted resistance.
Try a weighted vest or light ankle weights while walking or doing chores.

"I pretended I was on a bigger planet… I became stronger and stood up straighter."

8. Walk, run, or train barefoot or in minimalist shoes (safely).
Let the feet feel the ground to activate stabilizing muscles.

"When you ground your foot, everything else pulls up straight from there."

9. Reconnect with the ground.
Spend time standing or walking on natural surfaces (grass, sand, earth) when possible.

10. Stay hydrated.
Keep enough fluid in your body to "pump blood and oxygen up into the brain."
Dehydration weakens gravity tolerance and causes dizziness or fatigue.

11. Regulate the nervous system.
Do slow, controlled breathing through pursed lips to stimulate the vagus nerve and calm the body.

"Slow meditative breathing activates the rest-and-digest phase."

12. Consider gentle vagus-nerve stimulation.
Use only safe methods such as breathing, humming, or medical devices under supervision.
Avoid carotid massage unless advised by a doctor.

13. Strengthen vestibular and proprioceptive awareness.
Engage activities that challenge coordination: yoga, dance, gymnastics, tai chi, or balance training.

14. Manage mental gravity.
Notice emotional heaviness as a physical sensation; practice posture, breathing, and grounding to counteract "mental black holes."

15. Use awe and nature to elevate mood.
Spend time in nature, watch sunsets, or listen to music that evokes awe.

"Feeling part of something greater than yourself elevates mood and serotonin."

16. Increase natural serotonin.
Seek sunlight, exercise outdoors, connect socially, and reduce processed foods.
Serotonin helps both mood and muscle tone to "fight gravity physically and mentally."

17. Optimize sleep for gravitational recovery.

  • Sleep 7–8 hours flat or slightly inclined if you have reflux.

  • Avoid heavy meals within 2 hours of sleep.

  • Limit screens before bed.

"When we lay down to sleep, we give our body a break… the blood easily flows into our brain."

18. Manage reflux and digestion.
If prone to reflux, raise the head of the bed about 10 degrees or use a wedge pillow.
Sleep on your left side to reduce acid reaching the esophagus.

19. Support circulation through movement.
Use your muscles as pumps, walk regularly, stretch calves, and move legs during travel or desk work to prevent stagnation.

20. Avoid chronic compression.
Reduce time bent over laptops or phones; keep screens at eye level to protect diaphragm and digestion.

21. Engage with natural environments.
Nature exposure increases serotonin and improves gravity resilience.

"Being in green spaces is mood-elevating because that's what we evolved with."

22. Monitor environment and altitude.
If you live or work at high altitude, be mindful of mood or sleep changes and adjust oxygen exposure and sunlight time.

23. Balance convenience with movement.
Spiegel warns that modern comfort, constant sitting, processed food, artificial environments, represents "our species losing the battle against gravity."

24. Reframe health.
Adopt the mindset that "gravity doesn't change, but your relationship to gravity does."
Everything, from mood to digestion, is part of managing that relationship.

Get Brennan's book, Pull, here: https://shorturl.at/XjNt3

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547: First African American Astronaut to Walk in Space on Lessons from His Missions and Embracing Infinite Possibilities

547: First African American Astronaut to Walk in Space on Lessons from His Missions and Embracing Infinite Possibilities

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30 Apr 56min

546: Renowned Experts Christian van Nieuwerburgh and Robert Biswas-Diener on Radical Listening

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28 Apr 54min

545: CIA Hacker to Tech Entrepreneur: How Cybersecurity Can Make or Break Your Business

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23 Apr 54min

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544: Senior Editor at Harvard Business Review on the Strategic Genius of Taylor Swift

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16 Apr 50min

542: Chief Investment Officer at T. Rowe Price on the Psychology of Leadership

542: Chief Investment Officer at T. Rowe Price on the Psychology of Leadership

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14 Apr 48min

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540: Finding Meaning at Work with Positive Psychologists, Wes Adams and Tamara Myles

540: Finding Meaning at Work with Positive Psychologists, Wes Adams and Tamara Myles

Welcome to Strategy Skills episode 540, an interview with the authors of Meaningful Work: How to Ignite Passion and Performance in Every Employee, Wes Adams and Tamara Myles. What makes work truly meaningful, and how can leaders create it? In this episode, Tamara Miles and Wes Adams, researchers and positive psychologists, have studied how leaders can intentionally promote cultures where people find purpose, connection, and challenge in their work. Drawing from their own career and research, they outline the practices that lead to lasting meaning, starting from onboarding and extending to everyday leadership behaviors like showing appreciation and building community. They also explore how AI can be developed to support human fulfillment, and why understanding generational differences is key to creating meaningful work environments for all. Wes Adams is the founder and CEO of SV Consulting Group, where he works with high-performing companies to develop leadership excellence, build organizational resilience, and deepen employee engagement through a meaningful work lens. He has more than two decades of experience as a successful entrepreneur and strategic partner for clients including Microsoft, KPMG, BlackRock, Google, and the United Nations, along with a range of high-growth organizations. Wes has been featured at South by Southwest Interactive and the Nobel Peace Prize Forum, and his work has been covered by the New York Times, BBC News, Forbes, and Business Insider. His teams have won multiple Webby Awards and been recognized as one of Fast Company's Most Innovative Brands. His early career was spent launching and managing high-profile hospitality businesses for which he was nominated twice for a coveted James Beard Award. Wes is a graduate of Vanderbilt University and holds a master's degree from the University of Pennsylvania in Applied Positive Psychology. Tamara Myles is an accomplished consultant, author, and international speaker with over two decades of experience helping leaders improve business performance. She is the author of The Secret to Peak Productivity, which introduced her proprietary Peak Productivity Pyramid framework. Tamara's insights have been featured in leading publications such as Forbes, Fast Company, USA Today, and Business Insider. She has worked with clients such as Microsoft, KPMG, MassMutual, and Google. Tamara has a master's degree in Applied Positive Psychology from the University of Pennsylvania, where she also serves as an instructor in the master's program and a trainer for the world-renowned Penn Resilience Program. She is a professor in the Master of Science in Leadership program at Boston College, where she integrates cutting-edge research into practical applications for leadership and organizational success. Get Meaningful Work here: https://rb.gy/fry7z5 Meaningful Work: How to Ignite Passion and Performance in Every Employee Here are some free gifts for you: Overall Approach Used in Well-Managed Strategy Studies free download: www.firmsconsulting.com/OverallApproach McKinsey & BCG winning resume free download: www.firmsconsulting.com/resumepdf Enjoying this episode? Get access to sample advanced training episodes here: www.firmsconsulting.com/promo

7 Apr 53min

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