Is There Anything Better Than Movement For Transforming The Way That You Feel: Best of 2019 #90
This compilation episode, hosted by Dr. Rangan Chatterjee, focuses on the 'Body' pillar of health. It features insights from Vassos Alexander, Dr. Mithu Storoni, Shane O'Mara, Sanjay Rawal, Linda Geddes, Tony Riddle, and Ross Edgley, emphasizing the transformative power of daily movement, walking, and choosing enjoyable exercise for overall well-being and brain health.
Deep Dive Analysis
8 Topic Outline
Introduction to the 'Body' Compilation Episode
Vassos Alexander's Journey from Unfit to Ultra-Runner
Movement as a Buffer Against Stress
How Movement Energizes the Brain and Reverses Aging
Transformative Power of Running: A Navajo Perspective
Optimizing Circadian Rhythms with Daytime Light Exposure and Movement
The Evolutionary Case for Removing Chairs and Embracing Ground Rest Positions
Adherence: The Most Important Component of Any Movement Practice
5 Key Concepts
Movement as a Stress Buffer
Low to moderate intensity exercise performed intermittently throughout the day helps to lower cortisol levels, buffering the effects of daily stressors and preventing their accumulation. In contrast, prolonged sitting followed by intense exercise can exacerbate stress by further raising cortisol.
Brain Plasticity and Movement
The brain functions like a muscle, changing dynamically in response to activity. Aerobic exercise, such as walking, can materially increase the volume of the hippocampal formation (involved in learning, memory, and stress processing), improving cognitive functions and even reversing functional brain aging.
Running as Transformation
Running can be reframed from a performance-driven activity to a pathway for self-discovery and transformation. This involves connecting with one's inner self, heartbeat, and nature, rather than focusing on metrics like speed or distance, allowing for a naturally beautiful and contemplative experience.
Ground Rest Positions
These are the numerous natural ways humans can rest on the ground (e.g., kneeling, squatting) that nourish physiology, open locomotive joints, and allow muscles and tendons to understand their role. Unlike sitting in chairs, these positions build strong, aligned posture and enable efficient movement.
Adherence in Movement and Diet
The most critical factor for the success of any movement practice or diet plan is adherence. Choosing an activity or eating pattern that one intrinsically enjoys and is motivated to stick with long-term is more important than the specific type of exercise or diet itself.
6 Questions Answered
Start with small steps, like walking with brief running intervals (e.g., 10-12 running paces), and gradually increase the duration of running. Focus on getting outside your comfort zone and being consistent, rather than speed or distance.
Low to moderate intensity exercise throughout the day lowers cortisol levels, buffering the effects of small stressors and preventing their accumulation. This helps maintain a balanced stress response, unlike prolonged sitting followed by intense exercise which can raise cortisol further.
Yes, studies have shown that regular aerobic exercise, such as walking three times a week for about a mile and a half, can increase the volume of the hippocampal formation in the brain, improve memory and attention, and make 72-year-olds perform like 68-year-olds on psychological tests.
Running can be transformative by reframing it as a pathway to one's innermost self, rather than focusing on performance metrics. This involves being 'soft between your ears,' connecting with your heartbeat and spiritual self, and approaching it as a celebration of life, a teacher, or a prayer.
Removing chairs encourages the use of diverse ground rest positions, which are natural and essential for nourishing physiology, opening locomotive joints, and building strong posture. Sitting in chairs can lead to a C-shaped spine, locked hips and ankles, and compromised posture.
Adherence is the most important factor. It is crucial to choose a movement practice that you intrinsically enjoy and are motivated to continue long-term, rather than one you feel obligated to do for external reasons or perceived benefits.
9 Actionable Insights
1. Prioritize Enjoyable Movement
Choose a movement practice that you intrinsically enjoy and can adhere to, as consistency and intrinsic motivation are more crucial for long-term success than the specific type of exercise.
2. Integrate Daily Micro-Movements
Incorporate low-to-moderate intensity movement intermittently throughout your day, even in 5-minute bursts or 15-minute walks, to buffer stress, boost energy, and achieve big results through daily consistency.
3. Walk for Brain Health
Engage in lots of aerobic exercise, particularly walking, as it materially affects the volume of the hippocampal formation, improving memory, attention, and functionally reversing brain aging.
4. Practice Ground Rest Positions
Consider removing chairs from your environment and explore a variety of ground rest positions to nourish your physiology, open locomotive joints, improve posture, and build physical strength.
5. Reframe Running as Transformation
Approach running not for performance, miles, or body shape, but as a pathway to self-discovery and transformation by connecting with your breath and spiritual heart, free from external metrics like GPS watches or music.
6. Move Outdoors Daily
Get outside for exercise or walks during the daytime, even for short periods like a lunchtime stroll or by walking the last 10 minutes of your commute, to brighten your day, strengthen circadian rhythms, and increase alertness.
7. Transition to Barefoot Shoes
Wear barefoot or minimalist shoes as much as possible for daily living and walking to allow your body to slowly adapt, feel more connected to the ground, and kickstart your movement practice.
8. Start Running Gradually
Begin your running journey with small, manageable steps, such as alternating short running paces with walking, and progressively increase duration, focusing on consistency over speed or distance, regardless of your current fitness level.
9. Consider Whole Food Supplements
If you are unable to obtain all your nutrition from food, consider taking a nutrient-dense whole food supplement each morning as an insurance policy to meet your nutritional needs.
5 Key Quotes
If you strip away what's between your ears, you end up having a naturally beautiful experience because running or walking or moving with our feet when done with the right intention is one of the most natural things out there.
Sanjay Rawal
you only get old when you stop walking. You don't stop walking because you're old.
Shane O'Mara
every time you go out and you come back through your front door, you will not regret having been out and you will think slightly better about yourself
Vassos Alexander
we are a species destined to be innately empowered, wild and connected, right? And the way that comes around is that we have this amazing physicality, social and spiritual self.
Tony Riddle
the diet doesn't matter. Sticking to it does.
Ross Edgley
1 Protocols
Strengthen Circadian Rhythms and Alertness
Linda Geddes- Brighten your daytime by getting outside.
- Go for a walk around the block at lunchtime or during breaks.
- Cycle or walk to work.
- Get off the bus or train a stop early and walk the last 10 minutes of your commute.