Huberman protocols, lifting for osteoporosis, and running after childbirth
Finding the best running and rehab content on the internet each week so you don’t have to.
What I’m Thinking
I.
For injury prevention, how you care for your body likely matters much more than the shoes you attach to it.
Eat nourishing foods.
Take care of your mental health.
Get your sleep.
List something heavy.
Challenge your cardiovascular system regularly.
Then you’re free to worry about your shoes.
II.
Runners—
Missing a strength workout every once in a while is fine.
Skipping one set isn’t going to kill you.
Just don’t make it a habit.
It’s kind of like reviewing your budget at the end of the month.
Small transactions done repeatedly add up quickly.
What I’m Reading
📖 The First Rule of Running After Childbirth Is That There Is No Rule
“That’s why Schulz cautioned me not to get too hung up on numbers: ‘My personal belief is instead on focusing on timelines, it should be focused on ability, i.e. do they have adequate strength, are they ready mentally, do they have the right social support, are they exhibiting any symptoms, are they eating enough, sleeping enough, etc.’”
📖 It’s never too late to lift weights:
“Contrary to popular wisdom among many gym-goers and even some scientists, healthy people in their 60s, 70s and beyond can safely start lifting weights and rapidly build substantial muscle mass, strength and mobility.
A new study of resistance exercise and the elderly found that even people in their 80s and 90s — who hadn’t weight trained before — showed significant gains after starting a supervised program of lifting weights three times a week.”
📖 High Velocity Resistance Training to Combat Osteoporosis
“In summary, while the results should be treated with some caution, the studies included in this review suggest that incorporating high velocity resistance training into exercise regimens contributes to the prevention of osteoporosis in older adults. The level of evidence is significant in the [bone mineral density] of the lumbar spine, femoral neck, and total hip. Doses of higher intensity exercise performed ≥2 sessions per week will yield the most skeletal benefits. If exercise is ceased for ≥6 months, all benefits achieved may be lost.”
What I’m Liking
People either love or hate the Huberman Lab Podcast.
Me?
I’m somewhere in the middle.
Regardless, I enjoyed this compilation of protocols from the pod.
Read them all here.
Some of my faves:
Hope everyone’s 2024 is off to a great start.
Time to go wash my sheets.