# 自然之路 A podcast by Elijah的路径. 《自然之路》是 Elijah 主理的中文播客，围绕训练、身体、自然生活、个人成长与长期主义展开。 不只是健身，也不只是运动表现。这里关注一个人如何通过训练认识自己，通过身体建立秩序，通过阅读和思考找到方向。 一起保持强健的体魄，日更的脑袋。 【关于主播】 Elijah，中国体能教练、壶铃运动员、世界冠军，现居新西兰奥克兰。 2015 年进入健身行业，从私人教练起步，逐渐深入功能性训练、壶铃竞技与教练教育。2017 年，22 岁的他独自前往俄罗斯圣彼得堡学习壶铃，这段经历成为他职业道路的重要转折点。 作为运动员，长期代表中国参与国际壶铃赛事，后在新西兰、澳大利亚等地持续参赛，获得全国级与世界级荣誉。同时以教练、课程研发者与培训讲师的身份，推动壶铃与功能性训练在中国的发展。 2022 年，参与中国国家队体能训练工作，服务备战巴黎奥运周期等高水平项目。如今在奥克兰从事青少年体能训练、功能性训练教学与内容创作。 从早期 vlog 到如今的《自然之路》，他持续用真实经历与专业知识，分享训练、成长、海外生活、读书思考与自然生活方式。 Feed: https://feed.xyzfm.space/aj4lpfud3cbp ## Latest episodes - [Vol.140 重读《原子习惯》：最好的习惯，是你状态最差时也能完成的那个](https://invisiblenetwork.ai/podcast/1757354646/51c70cb77cff) (2026-10-27, 38 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ae07ffe97726cd4675886d6/media.xyzcdn.net/6794da847c5fb280f5875a8e/lncVBSnZiOIAdWaAlPeGDawWZNKF.m4a - [Vol.139 拆解《Protocols》压力篇：如何做到真正的恢复](https://invisiblenetwork.ai/podcast/1757354646/837075c70524) (2026-10-25, 33 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6addd5c297726cd467575cf7/media.xyzcdn.net/6794da847c5fb280f5875a8e/lmjMi7K1KUny84t4PVPCO2FyLGWO.m4a - [Vol.138 拆解《Protocols》运动篇 ：最好的训练计划是你十年后还会做的那个](https://invisiblenetwork.ai/podcast/1757354646/db8514ecc316) (2026-10-22, 40 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ad9b9a97b632fb88afc6feb/media.xyzcdn.net/6794da847c5fb280f5875a8e/lvGdKAmsqjshUsMVG4MzPgeBjaRt.m4a - [Vol.137 什么是Zone2有氧？一次讲清楚心率1到5区](https://invisiblenetwork.ai/podcast/1757354646/cc472311bf90) (2026-10-19, 46 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ad5dff766729f5c712dcb8d/media.xyzcdn.net/6794da847c5fb280f5875a8e/lrhfEObsSZwHukLh3O8QX7QWcgeF.m4a - [Vol.136 拆解《Protocols》睡眠篇：固定起床时间为什么比早睡更重要](https://invisiblenetwork.ai/podcast/1757354646/69beb98f2a57) (2026-10-18, 41 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ad488fb0e4e410a05be9afa/media.xyzcdn.net/6794da847c5fb280f5875a8e/loTrGAZDHrrlcq_Nx21F97QX92xj.m4a - [Vol.135 你的养老金还差一个"肌肉账户"](https://invisiblenetwork.ai/podcast/1757354646/e63d3a781e67) (2026-10-15, 54 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ad090d5641ef406308c1c2c/media.xyzcdn.net/6794da847c5fb280f5875a8e/loVLt7YNovK5ShqxiV7QL1y1hfyy.m4a - [Vol.134 运动是如何被分类的？有氧和力量为什么是两个阵营？](https://invisiblenetwork.ai/podcast/1757354646/592281dfb798) (2026-10-13, 50 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ace0361195d838e2af1425f/media.xyzcdn.net/6794da847c5fb280f5875a8e/lgAmao-kgVW5zigmGeJrnm-9LtQ_.m4a - [Vol.133 酒精如何吃掉你的睡眠、训练成果和减脂进度](https://invisiblenetwork.ai/podcast/1757354646/b3680ab1713d) (2026-10-11, 35 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6acb620f195d838e2af0279e/media.xyzcdn.net/6794da847c5fb280f5875a8e/lqT1CoO0e7jBtzf-rm7PQeIow8dA.m4a - [Vol.132 《Protocols》精读 | 身体有没有一本说明书？Huberman新书导读](https://invisiblenetwork.ai/podcast/1757354646/8f3a0fbbdcbb) (2026-10-09, 34 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ac8b073e742e36efcc059e9/media.xyzcdn.net/6794da847c5fb280f5875a8e/luULYshtgK0x2vVghDjt_UJr5BZA.m4a - [Vol.131 国庆收假以后，如何找回健身与饮食的秩序?](https://invisiblenetwork.ai/podcast/1757354646/2012d1b76fd4) (2026-10-07, 36 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ac600d1195d838e2aee2574/media.xyzcdn.net/6794da847c5fb280f5875a8e/lq0cF90PbfPNv43eHPu0TXNx5cyu.m4a - [Vol.130 柏林马拉松作弊事件，我们真正该讨论的是什么？](https://invisiblenetwork.ai/podcast/1757354646/454db515e456) (2026-10-05, 56 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ac288da195d838e2aed4e68/media.xyzcdn.net/6794da847c5fb280f5875a8e/lnPBNh_r71BvgVLSme_rGL1N6gN5.m4a - [Vol.129 久坐的真相：为什么最好的坐姿永远是下一个？](https://invisiblenetwork.ai/podcast/1757354646/d6d05503d7d5) (2026-10-01, 41 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6abcbc70e742e36efcbd16e8/media.xyzcdn.net/6794da847c5fb280f5875a8e/lqCV5dFlmDq8XWwrTOQzPteCE60J.m4a - [Vol.128 白天行为对睡眠的影响](https://invisiblenetwork.ai/podcast/1757354646/c5b3b2aae12a) (2026-09-29, 59 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6abb28b4e742e36efcbc7a06/media.xyzcdn.net/6794da847c5fb280f5875a8e/lhUsMpyOp5rPT1PtFqlV9BzNlbiv.m4a - [Vol.127 第四期AMA：五万订阅，回答听友一些关于健身的问题](https://invisiblenetwork.ai/podcast/1757354646/7396f25a6ed7) (2026-09-27, 153 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ab8fbe9e742e36efcbbc0ca/media.xyzcdn.net/6794da847c5fb280f5875a8e/lkM75JR1g4TOm1w3oDtaFUMGKjZo.m4a - [Vol.126 健身新手如何正确增肌减脂？](https://invisiblenetwork.ai/podcast/1757354646/967cd6d98b3c) (2026-09-24, 33 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ab4f62ee742e36efcbad1d5/media.xyzcdn.net/6794da847c5fb280f5875a8e/lqsW2vP93Y-bQ_pNC_3k1R81W8I3.m4a - [Vol.125 如何正确做到皮肤管理？](https://invisiblenetwork.ai/podcast/1757354646/841f65f84b57) (2026-09-22, 88 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ab2d15e93d5eb3bdc7977ce/media.xyzcdn.net/6794da847c5fb280f5875a8e/lhPuldh3iCUdu0NJu7hV-erMfeNj.m4a - [Vol.124 对话灵魂健身杨老师，如何拥有内在力量？](https://invisiblenetwork.ai/podcast/1757354646/45205b427bdc) (2026-09-21, 107 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6ab10b47f04646b3a954f4c3/media.xyzcdn.net/6794da847c5fb280f5875a8e/lms9LS2OdN1bqnWhygQIl7x8Sjyx.m4a - [Vol.123 如何安排上肢训练计划？](https://invisiblenetwork.ai/podcast/1757354646/35896705baa7) (2026-09-20, 68 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6aafb7daac389df82734c167/media.xyzcdn.net/6794da847c5fb280f5875a8e/ll4Ifs5bZYFpouREp0bNd-0sRcCx.m4a - [Vol.122 为什么你每天都很累？如何高效恢复精力](https://invisiblenetwork.ai/podcast/1757354646/a0449526a222) (2026-09-17, 38 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6aabc1119d326477816aa1a2/media.xyzcdn.net/6794da847c5fb280f5875a8e/lgJADPPwe8hlXuR6dAvChqCERdlR.m4a - [Vol.121 如何做到正确的饮食管理？不掉力量的前提下怎么样持续减重](https://invisiblenetwork.ai/podcast/1757354646/1b322785d6d6) (2026-09-16, 57 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6aaa56a3051af796b9e9180b/media.xyzcdn.net/6794da847c5fb280f5875a8e/lkHu11M-ostd6XhaZJ7x6g2TEI5T.m4a - [Vol.120 40岁后，力量还能不能有增长？](https://invisiblenetwork.ai/podcast/1757354646/96585fa619b1) (2026-09-15, 36 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6aa92ada9d326477816994a5/media.xyzcdn.net/6794da847c5fb280f5875a8e/lu4CZpXgpSMJMUZuBGiJ6Xh2a7Nl.m4a - [Vol.119 补剂完全指南，如何正确选择和使用补剂](https://invisiblenetwork.ai/podcast/1757354646/63bbf4ff62c0) (2026-09-14, 47 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6aa7c3739d3264778168f392/media.xyzcdn.net/6794da847c5fb280f5875a8e/ljnnwkYGG2VbEywYatgEAWTwzgua.m4a - [Vol.118 为什么你的手腕总反复疼？](https://invisiblenetwork.ai/podcast/1757354646/0068454c2e00) (2026-09-13, 33 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6aa693be492687f6aad933fa/media.xyzcdn.net/6794da847c5fb280f5875a8e/lt8gtjGXJ-PzM_5Bpa5S5lIY3Jme.m4a - [Vol.117 对话吴景彪：人生如赛场，要“合理用力”](https://invisiblenetwork.ai/podcast/1757354646/27bdc1363e8e) (2026-09-10, 77 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6aa21ae09d3264778166d5b0/media.xyzcdn.net/6794da847c5fb280f5875a8e/lheEHMFTixd_hVTtYa3O5khFRcvq.m4a - [Vol.116 如何判断真正健康的食品？什么是“健康光环效应”](https://invisiblenetwork.ai/podcast/1757354646/9bb2e2fd4682) (2026-09-09, 35 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6aa0c6a8f03e74ee6b07693a/media.xyzcdn.net/6794da847c5fb280f5875a8e/lsW2sV3sqgsUO4MqIJkOf6wHQz8N.m4a - [Vol.115 为什么大腿内侧和臀部的脂肪这么难减？](https://invisiblenetwork.ai/podcast/1757354646/b40896ca5fe3) (2026-09-08, 27 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a9fc492f03e74ee6b070285/media.xyzcdn.net/6794da847c5fb280f5875a8e/ljOYHu4IXAzZveox4Uqxaz22eYYf.m4a - [Vol.114 如何安排营养周期化？"今天该吃多少"，这个问题本身就问错了](https://invisiblenetwork.ai/podcast/1757354646/9518eb99a304) (2026-09-07, 25 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a9e9ae1f03e74ee6b0684a0/media.xyzcdn.net/6794da847c5fb280f5875a8e/lsD97o51FOBaVwFbxzc3LZl8Dlve.m4a - [Vol.113 胸椎活动度问题如何影响你的健康？](https://invisiblenetwork.ai/podcast/1757354646/9f89cd8bae2a) (2026-09-06, 35 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a9d4111f03e74ee6b05e3e7/media.xyzcdn.net/6794da847c5fb280f5875a8e/lhKMAfXjQbr1SdSwgqqwRCaI-bs4.m4a - [Vol.112 增肌期怎么吃不长肥肉？](https://invisiblenetwork.ai/podcast/1757354646/05e5f3fce4a0) (2026-09-03, 32 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a98e989f03e74ee6b0448af/media.xyzcdn.net/6794da847c5fb280f5875a8e/lgOYnnR7wrwLjta8g036W-ufAPcO.m4a - [Vol.111 对话邵艾伦Alan，如何学习并掌握一门语言？](https://invisiblenetwork.ai/podcast/1757354646/8fc86a1e9edf) (2026-09-02, 44 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a97a15cf03e74ee6b03b358/media.xyzcdn.net/6794da847c5fb280f5875a8e/lhITby_WVTucWnYrvhKKHIODuThh.m4a - [Vol.110 如何正确补充电解质？市面上的"运动饮料"，是饮品，不是补剂](https://invisiblenetwork.ai/podcast/1757354646/366c1d300d00) (2026-09-01, 48 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a96975bf03e74ee6b034692/media.xyzcdn.net/6794da847c5fb280f5875a8e/lqra6HU5OUNojnRKM1aa5-_K1wh_.m4a - [Vol.109 运动如何改善焦虑？为什么运动后焦虑缓解得越明显](https://invisiblenetwork.ai/podcast/1757354646/872b2f81ff5c) (2026-08-31, 20 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a954c91a0210c197dcb0ee9/media.xyzcdn.net/6794da847c5fb280f5875a8e/lpBCvKRMoU9aWXz9O_HJUPyIqU62.m4a - [Vol.108 35岁后健身，应该优先训练哪些部位？](https://invisiblenetwork.ai/podcast/1757354646/ed60d71b7f54) (2026-08-30, 26 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a940776f03e74ee6b0218cd/media.xyzcdn.net/6794da847c5fb280f5875a8e/loaz8kj9aVs8CqaLdYbeNRP8n31o.m4a - [Vol.107 新手第一年力量训练该怎么练，从神经适应到周期化的完整路线图](https://invisiblenetwork.ai/podcast/1757354646/91ff5a7a685e) (2026-08-27, 3 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a8fec01ef65145dfcc63efa/media.xyzcdn.net/Fol4NKiAe3blZmlFgUALolfnIZ-c.m4a - [Vol.106 如何正确提升你的最大摄氧量？甜菜根到底有用吗？](https://invisiblenetwork.ai/podcast/1757354646/abfbb941b626) (2026-08-26, 56 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a8ebd10ef65145dfcc5c543/media.xyzcdn.net/6794da847c5fb280f5875a8e/lmhHomN9ZJLSyWbFIAyK8BD7cfP7.m4a - [Vol.105 如何提升免疫力？高强度运动一定会影响免疫力吗？](https://invisiblenetwork.ai/podcast/1757354646/26a0c424ad90) (2026-08-25, 24 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a8d4246ef65145dfcc50cd8/media.xyzcdn.net/6794da847c5fb280f5875a8e/lsfwHDA53Hqm1ATrkD5FuaxQjWwR.m4a - [Vol.104 熬夜后应该如何补救？什么是REM反弹？](https://invisiblenetwork.ai/podcast/1757354646/82e5133d55ca) (2026-08-24, 15 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a8bf1c91352af56ff3b1831/media.xyzcdn.net/6794da847c5fb280f5875a8e/ltamsRW1kd6Gi20ekPxAk2jy6CA0.m4a - [Vol.103 如何制定臀部完美训练计划，训练量与臀肌训练科学](https://invisiblenetwork.ai/podcast/1757354646/f4368fb74ae5) (2026-08-23, 54 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a8a60ac1352af56ff3a7595/media.xyzcdn.net/6794da847c5fb280f5875a8e/lgCkJFjSfS1MVZMHwhs2wi-Do5aM.m4a - [Vol.102 为什么肠燥症这么常见？如何正确执行“低FODMAP”饮食？](https://invisiblenetwork.ai/podcast/1757354646/b19fba2f3e64) (2026-08-20, 86 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a867b601352af56ff390eda/media.xyzcdn.net/6794da847c5fb280f5875a8e/liqV1VPZLWxNZx7h7va0ViXaVfoq.m4a - [Vol.101 新手如何解锁第一个10公里跑](https://invisiblenetwork.ai/podcast/1757354646/1feeda74fefb) (2026-08-19, 81 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a8581f6fb87252df2ec6bad/media.xyzcdn.net/6794da847c5fb280f5875a8e/lkDc0axG8Bg3MNOlKMpwjq3bdUHn.m4a - [Vol.100 对话Lara殿，女性运动，了解自己比任何饮食法都重要](https://invisiblenetwork.ai/podcast/1757354646/d02efa00786a) (2026-08-18, 111 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a8404765aeb2a5712e89a75/media.xyzcdn.net/6794da847c5fb280f5875a8e/lk_m_QB8NcJeW3JsbNmvGeqQO6CQ.m4a - [Vol.99 为什么睡眠质量比时长更重要？](https://invisiblenetwork.ai/podcast/1757354646/378978199e29) (2026-08-17, 24 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a82a8f217676351c57313b5/media.xyzcdn.net/6794da847c5fb280f5875a8e/lgMwZtUWcOZOg5881F8VecOGH2A1.m4a - [Vol.98 如何长期优化与管理皮质醇？](https://invisiblenetwork.ai/podcast/1757354646/8ac6d0480afa) (2026-08-16, 52 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a7ebb4e36641f136d881f4b/media.xyzcdn.net/6794da847c5fb280f5875a8e/lvMtVq8q1KQHae-WcOYTB7QPK0tv.m4a - [Vol.97 多巴胺和血清素如何影响你的生活？](https://invisiblenetwork.ai/podcast/1757354646/e6b96831af06) (2026-08-13, 22 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a7d7ef536641f136d87a582/media.xyzcdn.net/6794da847c5fb280f5875a8e/lvLjc7bRFMJxffSc84lZ_ZI71oja.m4a - [Vol.96 【付费】力量训练平台期如何突破？](https://invisiblenetwork.ai/podcast/1757354646/4fe794b694c1) (2026-08-12, 3 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a7c206f36641f136d870f40/media.xyzcdn.net/FkIMDPu0shfvWYpo1PKFWHqH3I41.m4a - [Vol.95 减脂期间外食聚餐怎么吃不破功?](https://invisiblenetwork.ai/podcast/1757354646/be92ad7a9779) (2026-08-11, 13 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a7b0ed617676351c5704d7a/media.xyzcdn.net/6794da847c5fb280f5875a8e/lhPhcMNtgk4l98YI-7AWQsA-Vs_O.m4a - [Vol.94 为什么你减脂后体重会反弹？](https://invisiblenetwork.ai/podcast/1757354646/f5ef15607c5b) (2026-08-10, 14 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a79791f17676351c56f83bc/media.xyzcdn.net/6794da847c5fb280f5875a8e/lrFik33lwvm4qR4ZM0FSzNglV3TR.m4a - [Vol. 93 第三期AMA，我与听友共创的健身知识问答](https://invisiblenetwork.ai/podcast/1757354646/c9c224d32723) (2026-08-09, 50 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a756b57c4079d62c57eb567/media.xyzcdn.net/6794da847c5fb280f5875a8e/lsbPCBWbPnH_HziQRJVbZ8P7CPOr.m4a - [Vol.92 冷暴露真的可以抗衰老吗？什么是温度改变疗法？](https://invisiblenetwork.ai/podcast/1757354646/e0d41c41ed51) (2026-08-06, 71 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a73f200ab3a91c24a10931e/media.xyzcdn.net/6794da847c5fb280f5875a8e/ltZhmvQrmzf6SwjS49qph6Jw1N8s.m4a - [Vol.91 运动训练中如何正确补充营养 ？](https://invisiblenetwork.ai/podcast/1757354646/781c1cd7e653) (2026-08-05, 51 min): audio https://dts-api.xiaoyuzhoufm.com/track/6794da847c5fb280f5875a8e/6a72d0ceab3a91c24a1018a4/media.xyzcdn.net/6794da847c5fb280f5875a8e/ljr8T0CDUGXyL9CzPOpJtIRS17y_.m4a Shows are listed from Apple Podcasts' charts and directory, and Podcast Index where it is used. 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