In this episode, we will weigh in on the debate regarding how much protein is needed to support your lifestyle. I’ll also touch on the benefits of the readily available protein supplements.

So, what's all the fuss about?

It's not so much about the types of proteins, though that's part of it.

The bigger debate is how much one should regularly consume.

The federal standards call for daily protein consumption of roughly one-half gram of protein for every pound of bodyweight. Many longevity experts believe these standards fall short of the needs of active adults by at least 50%.

A recent New York Times article addressed the issue, citing experts who agree with the federal standards What’s noteworthy is the commenting experts frequently used qualifying phrases such as "probably enough" and "for most people."

Most of us are not concerned with what most people should probably be doing. We're interested in what works for us. Everyone has their desired outcomes, ranging from maintaining optimal health to maximizing strength and endurance.

A few weeks after publishing that article, the New York Times hosted a live, online Wellness and Happiness event. Among the featured speakers was longevity expert Dr Peter Attia.

As expected, Attia's recommendations for protein consumption, which are more than twice the federal standards, were challenged. He argues these levels are vital for sustaining muscle mass that inevitably declines with age.

Attia supported his opinion with this comment. "Have you ever met a person at the end of their life who said, 'I wish I had less muscle, I just wish I wasn't so strong?"

He further defended his position by suggesting we should be more concerned with outputs rather than inputs. This means building and maintaining muscle mass to support strength, balance, and mobility for everyday activities.

Experts have recommended more studies, but it could take decades of studies to conclusively prove these results.

Instead, we can do our research and make the best decisions possible based on the current science and the outcomes we hope to achieve.

Good luck.

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You can do that by going to runninglongevitylab.com and scrolling down to the subscribe box on the right side of the home page.

Thanks so much for joining me today. Be safe out there and enjoy your next run!

In this episode, we discuss a topic that seldom gets the attention it deserves. I’m referring to the small muscles and ligaments that support healthy joint function.

Unexpected pain when running makes us aware of these tissues. This is usually during the latter stages of a race or workout when weaknesses tend to surface.

The following exercises will activate and strengthen the small muscles that support joints.

#1. Lateral Weighted Sled Pulls

In Episode 13 we discussed reverse sled pulls, an invaluable exercise for building the muscles and ligaments that counterbalance our normal running muscles. It’s also safe for rehabbing injuries. Since you are pulling dead weight, it’s nearly impossible to exceed your limits.

As a runner, you may be familiar with Carioca footwork drills. Basketball, soccer and football players practice it refine the lateral movement agility skill heir sport demands. Consider combining this technique with lateral weighted sled pulls.

How to perform lateral weighted sled pulls.

How to perform Carioca drillls.

#2. Mobility Boards

A few years ago, I purchased a running specific mobility board called the Mobo – which is short for mobility board. It was invented by Jay Dicharry, a well-known physical therapist. I’ll link to it in the show notes.

It has a cut-out section into which you insert all your toes except the big toe. This allows for isolating the big toe to train the stability tripod comprised of the big toe, heel, and the ball of the foot.

#3. Cossack Squats

Cossack squatrs are a classic exercise with lateral movement that challenges the large and small muscles.

With any squat, deeper is more challenging. For Cossack squats, deeper also increases the lateral tension on small muscles up and down the leg. A supported version is part of my pre-run routine.

How to perform Cossack squats.

If you enjoyed this episode, please consider subscribing to my email newsletter for twice-monthly updates. You can do that by going to runninglongevitylab.com and scrolling down to the subscribe box on the right side of the home page.

Thanks so much for joining me today. Be safe out there and enjoy your next run!

Heart Rate Variability can optimize training, race readiness, and overall well-being.

A high HRV indicates greater heart rate responsiveness. It's the ability to quickly increase one’s heart rate for intense training sessions and bring it back down to allow the automatic recovery systems to take over.

Training is a type of stress that challenges our bodies to translate it into gains. See graphic below that shows how this affects our HRV. Image credit: Morpheus System

There are other stresses in our lives, too, such as day-to-day work and life challenges. They all must be managed to achieve optimal health and fitness, and HRV tracking can help us with that.

How HRV Works In Practice

Our nervous system consists of a voluntary and an involuntary system. The voluntary system controls the activities we can see, such as running or any other movement.

The involuntary system (known as the autonomic system) controls what people cannot see, the activities that need to be automated to ensure our survival, such as breathing, blood pressure, and glucose levels.

A high HRV indicates a cardiovascular system with greater heart rate variability to achieve maximum output during intense exercise and minimum heart output during recovery.

This is sometimes referred to as a favorable HRV tone. This tone is measured in milliseconds of variability during a one-minute segment. During recovery, the involuntary parasympathetic system does most of the work for individuals with higher HRVs.

How To Improve Your Recovery Score

We all want to live healthier and happier lives. There will be challenges, but most of the variables or stressors are under our control. In addition to training, quality nutrition and sleep are the most relevant for improving rest and recovery.

Here are a few recommendations for increasing your HRV score:

• Shut off caffeine consumption by early afternoon
• Minimize alcohol consumption (avoid close to bedtime)
• Enjoy your evening meal well before bedtime
• Meditate to reduce mental stress

All of this comes down to awareness. As we know, what gets measured gets managed. Tracking HRV and considering the day’s inputs is often enough to shape the respective behaviors for better recovery.

If you enjoyed this episode, please consider subscribing to my email newsletter for twice-monthly updates. You can do that by going to runninglongevitylab.com and scrolling down to the subscribe box on the right side of the home page.

Thanks so much for joining me today. Be safe out there and make 2025 your best running year ever!