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!

In this episode, we will address how to optimize your training to make it more intentional. Runners of all experience levels can fall into the trap of running junk miles. This happens when they don't have a running strategy or a plan.

When you run strategically, you are more likely to achieve gains. That is, you are more likely to reach your goals. More importantly, that intentional approach will be more balanced and reduce injuries.

#1. Develop A Viable Strategy

Strategy is not planning. We'll get to planning in a minute.

Strategy is identifying the conditions necessary to reach your goals. This includes setting aside the time for training and recovery, acquiring the right gear, optimizing nutrition, and more. These are all conditions that are under your control.

Then, there are conditions that you cannot control. However, if you prepare well, you’ll easily manage the impact of these potential challenges.

#2. Find a Suitable Training Plan

A plan is more than a schedule of workouts. It should explain why each type of workout is used, how it will be executed, and its intended purpose.

Better plans include all the classic running workouts: tempo, speed, easy, progression, hills, shakeout or recovery, and so on. This variety seeks to train for specific gains that collectively make you a better runner for the planned race.

Don't waste another season faithfully following a plan that won't work. Be sure it aligns with your strategy, strengths, and weaknesses. There’s a lot more to training than mileage.

#3. Honor Each Workout's Intended Purpose –Tempo is tempo. That’s its purpose. We practice tempo to lock in a pace, to make it as automatic as possible when we show up nervous or overconfident on race day.

If you run faster because you feel it that day, you train your mind and body to do that during your next race. That may work for shorter races, but it could prove disastrous and painful for a half or full marathon.

#4. Customize Your Training For Experience And Conditions

You don't have to follow the plan to the letter. You may need to dial back the mileage or pace if you are recovering from an injury. Or you may need a longer warmup than is usually called for if you are an older runner.

As we noted earlier, there are controllable and uncontrollable conditions. You may have the best intentions and readiness, but if the weather is unusually hot and humid, permit yourself to do what you can and make up the intensity or mileage another day.

#5. Use Technology To Inform Your Decisions

A journal is one of the most valuable tools for runners seeking to improve their performance and longevity. Every day, we can accumulate valuable data to inform our decisions.

In addition to tracking the usual running data, such as mileage, pace, and weather conditions, I track heart rate and Zone 2 Intensity to get a sense of how my body responds to my training.

Heart rate is a good gauge of general fitness, but it doesn't tell us much about recovery. That's what heart rate variability, better known as HRV does for us.

We'll explore HRV and the Morpheus System in a future episode. For now, just know that the HRV technology is invaluable for evaluating your day-to-day recovery to optimize your training intensity.

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!

When you run in icy conditions you are forced to use better running mechanics, because not doing so increases your chances of slipping and falling. When your weight is centered and balanced, you are more efficient and less prone to injuries.

Watch videos of Eliud Kipchoge to get a better understanding of this. This link will take you to one that analyizes his mechanics in slow-motion.

There are three key factors involved, and they work together.

#1. Posture

#2. Foot Strike

#3. Cadence

Let’s break this down.

The foot ideally strikes beneath the body's center of gravity, with the body leaning only slightly forward. To accomplish this, a higher cadence is essential. Proper cadence keeps the body balanced, and it results in efficient weight transfer with every stride.

A higher running cadence is indicative of minimal contact with the running surface. Less contact with the running surface translates to greater power because friction is reduced.

Think of running on a treadmill. The lighter and quicker your footsteps the more smoothly you interact with the moving treadmill. You want to push off with it - not against it, and that takes practice.

Once you get moving, the pavement, track, or other surface beneath you is moving along with your forward momentum. The challenge is to avoid working against it by lightly touching that running surface. Running coaches often refer to this as a quick turnover.

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.

This episode offers five tips for safely and successfully running marathons and other races that – as we all know -- are becoming increasingly crowded. The energy of these larger races is what makes them so much fun, but when you consider their cost and the training you’ve invested in them, it’s best to show up fully prepared to achieve your goals.

#1. Run Like A Pro

If you’ve watched marathons or any other races, you’ll notice the pros keep their cool – and you should too. They may get tripped, drop their hydration bottle, but no matter what happens they keep going.

#2. Pass Carefully and Decisively

Corral crashing is a hotly debated topic nowadays because it's happening more frequently at the larger races. Slower runners are submitting fake qualifying to gain access to the earlier waves, a practice that creates chaos for the majority of runners who then have to pass them. Race organizers need to start addressing this, but until they do, we’ll all have to keep our cool.

When you pass, choose your openings carefully and pass decisively to avoid unnecessary confrontations. If you must cross into someone’s path, wait until you have two strides on the runner you are passing. If someone does begin to cut you off, signal your presence with a light touch on their shoulder.

#3. Look Ahead For Turns and Stops

Most automobile accidents happen at intersections, and the same is true with running. Look ahead during your race for upcoming turns and hydration stops to position yourself for them in advance. As we discussed in Episode 15, this practice, known as running the tangents, will efficiently connect the dots to those destinations and save valuable time.

#4. Use Pace Groups If They Work

Many groups can be paced unevenly. So, use them for what you can get out of them. Most will be steady in the early miles, and that may be enough to get you off to a good start.

Running with larger pace groups can be challenging because the group tries to pass as a single unit, and that’s just not possible with other runners on the course. So, expect a fair amount of stutter stepping to avoid runners as the pack repositions itself from time to time.

#5. Watch Out for Spectators

One of the hazards of running marathons is spectators unexpectedly crossing the streets. I’ve managed to avoid several near collisions by using a simple technique.

If you see someone who is trying to cross, get their attention by raising your hand with an open palm to signal them to stop. It works beautifully. Like everything else we discussed in this episode, it’s one way to take control of your safety and the outcome of your race.

If you enjoyed this episode, please subscribe by going to runninglongevitylab.com and clicking on the follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab at runninglongevitylab.com.

If you are familiar with Blue Zones, you may already know backward walking has been an accepted practice in Asia for hundreds of years. It’s part of the culture throughout the region, but not so much outside of it.

You may feel uncomfortable at first, but you’ll get over that quickly as you realize its many accessible benefits. In this episode we focus on three key benefits.

#1. Enhanced Balance and Coordination

You immediately notice something when you begin walking backward. You feel strange at first, but soon your body becomes more aware of how it moves and its relationship with the space around it.

Our coordination, body balance and space awareness enable us to safely move and adapt in the moment. This proprioceptive awareness is a skill all elite runners share, and backward walking will help you enhance yours.

#2. More Efficient Warmup and Recovery

Every runner knows the most common running injuries are plantar fasciitis, Runner’s Knee, and Achilles tendonitis. Backward walking greatly reduces the risk of these injuries, and helps you recover if you already have them.

Practicing backward walking for 100 yards or so just before running is enough to realize these benefits. As you do this, be aware of extending your knees over the toes, as it’s from this movement that most of the gains are derived.

3. Increased Power and Mobility

One of the cardinal rules of strength training is that you work opposing muscles to keep everything in balance. Just as a bench press counterbalances with rowing that works the opposing back muscles, backward walking counterbalances with forward walking and running.

You can imagine that after a lifetime of walking and running forward, you have weaknesses in your glutes and hamstrings. If you really want to bulletproof your legs from potential injuries, there’s nothing that mirrors forward walking like backward walking.

If you enjoyed this episode, please subscribe by going to runninglongevitylab.com and clicking on the follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab at runninglongevitylab.com.

Pain and injuries are part of life for active people. The true goal is maximizing mobility. This is what prevents injuries and makes pain an infrequent visitor. There are two components to mobility: Flexibility and the strength to control it through a full range of motion.

If you are over 40 years old, many experts will tell you it’s impossible to regain 100% mobility. However, I’ve experienced it myself in my 60s and promise you can too. Years of physical therapy helped, but old injuries kept resurfacing until I developed the protocol I’m about to share.

#1. Assess The Situation

#2. Gradually Restore Mobility

#3. Strengthen Supporting Tissues

When you experience pain, tightness or any kind of reduced mobility, the first thing you want to do is introduce gentle movements. Move the body to increase blood flow to the affected areas. This also activates synovial fluids to lubricate joints. These systems bring nutrients to the injured area and remove waste products.

Every injury involves some degree of swelling. It will subside when its job is complete, and you can help it by moving the muscles, tendons, ligaments and associated tissues that support joints. Your issue may not directly involve a joint, an ankle, knee or hip, but it’s nearly 100% likely that it’s connected to one or more of them.

A joint that regularly experiences a full range of motion is a healthy joint. When our joints don’t move properly, the body compensates by recruiting muscles and ligaments in a way for which it wasn’t designed. We call this a workaround.

As you continue down the road to recovery, you want to challenge the joints to build the supporting tissues. You can accomplish this by practicing only one exercise. It’s the squat – but I’m going to give you three versions for variety.

Why the squat, you may wonder? It’s the one movement that challenges your feet, ankles, knees, hips, core, lower and upper back, and everything in between. Everyone should practice the deep resting squat daily to promote longevity for running and general living.

Here are the most essential squats, from basic to more advanced.

#1. Split Squats (image below)

#2. Deep Resting Squats

#3. Cossack Squats

If you enjoyed this episode, please subscribe by going to runninglongevitylab.com and clicking on the follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab.