PILLAR 3: MOVEMENT 

I never understood how movement was tied to healing my brain. I thought movement was to punish my body for the bad things it did on the weekend.  By seeing the science, I realized this, our bodies are made to move—not for punishment or perfection, but for joy and vitality and to help us create and discover. 

The Science of Our Design: Movement
​Movement is an incredible gift, not just for our physical health but for the health of our reward system. Physical activity triggers a release of dopamine, serotonin, and endorphins, creating an immediate boost in mood and motivation. These neurochemicals reinforce the positive effects of movement, encouraging us to keep going and making activity feel satisfying and joyful.
But movement doesn’t just give us a quick dopamine hit—it also supports the long-term health of the brain. Exercise increases levels of BDNF (Brain-Derived Neurotrophic Factor), a protein that promotes neuroplasticity and helps the brain form new connections. This is critical for building healthier habits, improving focus, solidifying ideas and even healing the damage caused by stress or unhealthy behaviors.
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Alcohol and Its Impact on Movement
​Movement is a powerful way to reset and strengthen the reward system, but alcohol undermines this pillar by disrupting both the physical and neurochemical processes that make movement feel energizing and rewarding.

• Depleting Motivation: Alcohol dulls the brain’s dopamine response, making it harder to find the energy or drive to engage in physical activity. Over time, even small acts of movement—like walking or stretching—can feel less satisfying.
• Impairing Recovery: Alcohol disrupts the body’s ability to repair and recover, which is essential for the benefits of movement. For example, it interferes with muscle repair and reduces the quality of sleep, leaving the body more fatigued and less prepared for physical activity.
• Blocking Long-Term Rewards: Exercise releases BDNF, which supports neuroplasticity and helps form new, healthier habits. Alcohol suppresses BDNF levels, limiting the brain’s ability to reinforce the positive effects of movement.

Instead of feeling refreshed and energized after movement, people who drink regularly may feel sluggish or unmotivated, reducing the likelihood of sticking to active habits. Healing this pillar involves replacing alcohol with movement as a natural source of dopamine, allowing the brain and body to recover their natural rhythms. 

These days, my movement includes a blend of light activities in nature (or with a view of nature), kitchen dancing, and hypertrophy training (more on that to come!). This balance allows me to conserve energy and stay creative, ensuring that my time in the gym not only strengthens my body but also helps solidify ideas and contribute to this work I’m creating for you.
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I’ve learned to adapt my focus in the gym based on the seasons of my life and my evolving fitness priorities. By intentionally investing in novelty and growth—both in my workouts and in my active rest—I’m able to integrate movement into my day for its renewing and idea-generating effects. Knowing what I know about the science of motivation, I’ll never again prioritize sheer grit and repetition as my approach to fitness. Instead, I embrace movement as a source of balance, joy, and inspiration.
 
UP NEXT,

​PILLAR 4: REST