FFF Diva Motivation: "How to Improve Your Run All Day Long"

Hi friends, fans, and other FFF Diva followers!

It has been about two months since my world turned upside down when I decided to leave my last career to finish my MBA graduate school program (3 classes left & counting). I went from working well over 40 hours a week and enjoying at least 2 or more hours a day in my car (commute), while trying to take care of family (I have no kids--I live at home), & battle a weight loss journey TO working in a slow paced job at a law firm 15 min away from home, enough time to take care of my grandparents while have a social life, & FINALLY take back control of my weight loss journey by training for my SECOND running marathon this year. Ah yes and I am 25 years old and very Filipino.

What's my point?

I am so happy, because instead of pursuing happiness I am creating it! I always complained about my commute, and although I loved my career how demanding it was, and so on & so forth. When I made big life decisions in May regarding my career I was also making big life decisions for my family and health. Because I now work a hell of a lot closer to home we didn't have to hire a caregiver to come to our house to take care of my 80-something year old grandparents. Because I have a shorter commute and a flexible work schedule I can really focus on all the things associated with training for a marathon (running schedule, training schedule, etc), and most of all be prepared & plan ahead for my daily nutrition.

Other fast fun MO-tastic factoids:
1) I am a wedding officiant and will be performing two wedding ceremonies in August and October 2010. One will actually be at a kiddie amusement park! You may call me Revered Maureen or Rev Mo for short. No seriously.
2) I am running my second marathon in San Francisco this October 2010. My first marathon was in Los Angeles on March 21, 2010 (my 25th birthday)!
3) My sister and best friend Leilani is moving to El Paso, Texas next week. This means I will be a primary caregiver to my grandparents. Therefore, yesterday I became certified by the American Red Cross in CPR for child/infant/adult, AED, and basic first aid. I'll be working on a disaster emergency plan & survival kit(s) for my house, car, & office.
4) Most of my go to karaoke songs are either by ABBA or Cher. Typical.
5) This Sunday I will be running the beautiful Wharf to Wharf Race which is a 7 mile race from Santa Cruz to Capitola. I am running it with my sister Leilani and the wonderful ladies of my 6am outdoor cardio boot camp OPERATION BOOT CAMP. Results and photos to follow!

My life has changed drastically in the last two months, and everyday is a new adventure, but it's totally okay with me.

TOTAL WIN. : )

Anyways, below is an article I found that really had some great tips on how to improve not only your run time but your running motivation. I know I need whatever support I can get.

Last note before I go:
If this is your first time reading my rambling blog...THANK YOU! : )
Also, if you have been a long time reader & supporter BIGGER thank you. Why? Because you have seen me at my best & my worst. It's been about a year since I started this blog and I have received so much love and support from friends & total stranger all with the same goal: TO TAKE BACK OUR LIVES--THE HEALTHY WAY.

All the best,
FFF Diva Mo <3





"How to Improve Your Run All Day Long"

By Liz Plosser
Runner's World

A typical day is filled with obstacles that threaten your five-miler. It might be the staff meeting doughnut fest that could sabotage a workout, or the exploding inbox of e-mails that makes it tough to unplug and lace up. And then there's that Conan habit that could have you reaching for the snooze button instead of your shoes.

Whether you exercise in the morning, afternoon, or evening, how you go about your day has a direct impact on the quality of your run. "All of the actions we take during the day can enhance or hinder our workouts," says Aimee Kimball, Ph.D., director of mental training at the University of Pittsburgh Medical Center's Center for Sports Medicine. "Eat smart, get enough sleep, stretch your legs, and those actions can lead to a faster pace, less fatigue, and better attitude when you run." To perform your best, you've got to plan your day right. Here's how:

5:30 A.M. Don't Hit Snooze
Morning runners should resist the temptation. Unless you're chronically sleep deprived, get up with your alarm and run. "Once you get going, you'll feel better, and the running will help shake off the sleepiness," says Thomas Balkin, Ph. D., chief of the department of behavioral biology at the Walter Reed Army Institute of Research. "The occasional night of inadequate sleep will not have catastrophic results."

7 A.M. Shower
Start your postrun shower with at least a few minutes of cool water for a mini version of an ice-bath. "Cold water constricts blood vessels to reduce swelling," says Michael Conlon, P. T., of Finish Line Physical Therapy in New York City. Haven't run yet? Crank the faucet to warm, and then afterward, stretch while toweling off to loosen up tight muscles.

7:30 A.M. Drink Water
And continue throughout the day. "Your urine should be pale yellow," says Lisa Dorfman, M. S., R. D., director of sports nutrition and performance at the University of Miami. "Clear urine probably means you're overhydrated. Apple juice-colored urine could mean you're dehydrated."

7:45 A.M. Eat Smart
Morning runners need carbs (for energy) and protein (for muscle recovery). Dorfman says. Running at noon? Opt for fruit with oatmeal or a whole-wheat bagel. "The meal before your next run should be the most carb-rich of the day," she says.

8 A.M. Dress for Success
Choose footwear with good support and cushioning. Avoid narrow shoes — squeezing into them after a midday run can exacerbate blisters and pinch swollen feet.

9 A.M. Ignore Your Inbox
"Reset your e-mail so it doesn't 'ding' every time you receive a new message, and check it as infrequently as you can," says Marsha Egan, author of Inbox Detox. "It takes four minutes to recover from any interruption. If you check e-mail 30 times, that's 120 minutes of wasted time every day." That's time you could use to work out.

10 A.M. Snack
Eating a 200-calorie mini-meal (energy bar; yogurt) two hours before a lunch-hour run will fuel your workout. It'll also help you resist the conference room doughnuts, which may make you feel lethargic, cranky, and achy during your sweat session.

10:30 A.M. Take a Walk
Stretch your legs every 60 minutes. "Get blood flowing to your leg muscles to alleviate stiffness," Conlon says.

11 A.M. Chat Up a Coworker
"Talking about your running goals makes you less likely to blow off a workout," Kimball says. Tell your colleague you registered for a 5-K to solidify your commitment.

1 P.M. Prioritize Protein
Morning and afternoon runners need to make protein part of their midday meal for muscle recovery. Running at night? Protein is still important, but you'll need an extra dose of carbs for energy.

2 P.M. Wrap Up a Tough Task
Distance mentally taxing projects from your run. A recent study reported that people who did a challenging job before a workout stopped exercising sooner than when they didn't strain their brains before hitting the gym. "You don't train as well when you're mentally fatigued," says study author Samuele Marcora, Ph. D.

4 P. M. Use Visual Cues
" My running log is the background on my computer," says Chicago marathoner Nate Cook, 32. "When I look at my progression of mileage, it puts me in the mood to run." (For more, see "Desk Inspiration," below.)

5 P.M. Tune In
You can listen to any music that motivates you, but cueing up a running playlist is ideal, says sports psychologist Costas Karageorghis, Ph. D. "Runners associate workout music with the bodily sensations of running, and that shifts their mind-set toward superior running performance."

6:30 P.M. Refuel
"Morning runners need evening carbs to fuel tomorrow's run," Dorfman says. Lateday runners need protein. "A liquid-based meal, such as hearty soup with beans and a glass of milk, is comforting," she says.

8 P.M. Get Ready
If you're a morning runner, set out your clothes for tomorrow's workout, so you're not digging through a laundry basket looking for clean shorts at 5:30 a. m. Afternoon and evening runners should pack their gym bags now—you're more likely to forget a towel during the morning rush.

9:30 P.M. Unplug
Avoid using your TV, computer, or BlackBerry in the 30 minutes before bedtime, advises Edward Suarez, Ph. D., a sleep researcher at Duke University. A bright monitor can make it harder to fall asleep. It can also inhibit the production of melatonin, the hormone that alerts the body it's time for bed. A solid night of shut-eye will make it easier to power through tomorrow's run and will also aid muscle recovery.



Desk Inspiration
Your office's four gray walls may not be inspiring surroundings — yet. Aimee Kimball, Ph. D., suggests ways to get a mental boost from your workspace. —L. P.

PERSONALIZE
Hang an image of an athlete or loved one you admire. Or post a picture of yourself from a race where you PR'ed to remind yourself what you are capable of.

ACCESSORIZE
Decorate with running paraphernalia. Hang a postcard from the city of your next race, post bib numbers and finishers' medals, or keep your gym bag in plain sight.

SOCIALIZE
Log onto The Loop @ RunnersWorld.com. Create a profile, interact with others, and track training progress. "Social support keeps you motivated," Kimball says.

FFF Diva Tips: 6 Tips to Deal When You Feel Out of Control

6 Tips to Deal When You Feel Out of Control: When Your World Gets All Shook Up
by Genny Ross-Barons

“Why worry about things you can’t control when you can keep yourself busy controlling the things that depend on you?” ~Unknown

I celebrated an anniversary recently. It was the night I experienced my first, and hopefully last, earthquake.

My husband and I had retired for the evening as usual—said our goodnights and went to sleep. I was jarred awake at 2:30 AM by him trying to pull me from our bed. At the same moment I heard the most deafening roar. Could a freight train be barrelling through our loft?

Our attempts to escape the upper level were hampered by the violent shaking. As we stepped forward we were propelled side-to-side. We were being tossed like rag-dolls as we scrambled down the stairs, only to be greeted by the sound of glass objects smashing from below.

Skirting around the shards of broken stemware, we fumbled with the house keys and made our escape to the front porch. The same instant that we arrived outside, the 7.3 earthquake stopped as abruptly as it had started.

We were fortunate that our home did not collapse on top of us, that in our community there was no loss of life, and the tsunami that we were warned about never materialized.

Although we were lucky and it only lasted sixty seconds, I put earthquakes at the top of my list of things I never want to experience again.

So why celebrate the anniversary of such an event?

One minute your life is normal. You carry on not giving a thought to what may be. You are the master of your destiny. Then something beyond your control happens—your world gets all shook up.

You have no control over the event specific to you, but you do have the power to decide how to deal with it. The following six things you can control when dealing with an earthshaking event.

1. Offer help to others.

When you focus on someone else’s emotional or physical needs, instead of dwelling on what has happened to you, you’re too busy to think about what happened; and you feel a sense of accomplishment instead of hopelessness.

Perhaps your earthshaking event is your company closing, leaving all its employees jobless. You are rightfully devastated by the news, but you know you’re capable of updating your resume to pursue a new job.

What about the person who works beside you and has never written a resume before? Why not suggest you work together to prepare both resumes? Arrange to do mock interviews for each other. A trial run can help alleviate the nervousness, fine tune your own skills, and could just outright make you laugh when you are at a time in your life when you need it most.

2. Look at the event as a not so gentle reminder.

It is so easy to take your life and people you love for granted. When something shakes up your world, it might just be the reminder you need to appreciate everyone, including yourself.

It is easy to perceive there are more important things to do rather than spend time with your loved ones. You don’t have time to go for a walk, or sit together and talk. You have to get the kids somewhere, or perhaps finish that report.

And what about for yourself, when is the last time you took even a few minutes just for you. There’s always tomorrow—right?

When an earthshaking event happens, be grateful for the reminder that you can’t count on there being a tomorrow. Find the time for the people that matter to you, including yourself right now!

Looking for the silver lining like this goes a long way toward helping you deal with it and returns a sense of control in a situation that you didn’t initiate.

3. Respect and accept the strength of forces larger than yourself.

The smartest people in the world, with the best resources, could never stop an earthquake from happening. Sometimes you need to accept that there are forces larger than you at play. Accepting that you simply cannot control everything is an integral part of dealing with difficulties.



4. Appreciate twists in the adventure.

Limiting yourself in fear of what you can’t control will do you no good. Appreciate the adventure of not knowing what might happen next.

Roller-coasters, bungee-jumping, sky-diving and many other man-made attractions are put in place to give people an adrenaline rush, a sensation that while it is happening, you are out of control and terrified. The pay-off is when it is over! Your heart is racing, your palms are sweating and perhaps you are even feeling nauseous—but you did it!

During the earthquake and after, I felt all those emotions and physical sensations. For days I was paralyzed with the fear of it happening again. The more I gave in to that, the more out of control I felt.

My ability to carry out normal daily tasks was being hindered. With every aftershock I would become instantly sick to my stomach. I would tense every muscle in my body and experience a headache that would further limit my ability to function.

I’d been told the aftershocks could continue for a month or more. I needed to find a way to deal with them to gain back a sense of control.

When the next aftershock hit, I envisioned that I was on a roller-coaster. I relaxed into the motion instead of trying to fight it. While not 100 percent effective the first time, at least I avoided a headache and losing hours of my day. By using this technique I got to the point that I could make it through an aftershock without any problem. It became an adventure—a game.

By considering your earth-shattering event an adventure, you become a contender, no longer a victim holding yourself back. You regain control and are better prepared to find ways to get through it.

5. Consider how it helps you grow.

Every experience is a life lesson. You will be wiser, emotionally stronger, and perhaps have some newfound knowledge or skill in an area you knew nothing about before.

You and your family used to eat out all the time. But now, loss of a job means you no longer can afford to do that. At times you’re not sure how you can even afford to make a meal at home. Out of necessity you get creative. You seek out recipes that are most economical, invent a few of your own. You discover a passion for cooking.

You were considering going back to school for retraining—but had no idea what you would study. Maybe now you do. Some of the most successful entrepreneurs achieved their status from having to deal with a situation they had no control over.

6. Be proud of yourself.

As you work through an earthshaking event, give yourself credit for every step forward. By acknowledging your achievements no matter how small, you regain trust in your ability to fix what you didn’t break. You empower yourself to take the next step. Besides, the situation is beating you up enough—don’t help it!

–

Earthshaking events will continue to happen in our lives; we have no control over that. But we do have the ability to control how we respond. While in the midst of such an event it may seem hopeless and unbeatable but you can do it.

***

Genny Ross-Barons lives on the tropical Island of Roatan, Honduras. Originally from Canada, she spends her days in this idyllic setting on the Caribbean Sea, writing about day-to-day life on Roatan – When not Independently Wealthy or Old Enough to Retire, at http://roatanvortex.com and as DJ Genevieve, on http://roatanradio.com sharing Roatan with the world.

FFF Diva Article Research: A 6-Step Plan to Speedy Marathon Recovery

A 6-Step Plan to Speedy Marathon Recovery

By Coach Jenny Hadfield
For Active.com

Congratulations, you’ve finished the marathon! Now what? Complete marathon recovery can take anywhere from several weeks to several months, depending on the intensity of your race performance and your race-day recovery strategy. Truth is, post-marathon recovery is inevitable, but the speed at which you recover can be drastically improved by following a few simple post-race tricks.

Six Steps to Speedy Marathon Recovery
Marathon recovery begins the minute you cross the finish line. Keep walking at least 10 minutes after you cross the finish line to allow your body to return to its resting state gradually. Get your medal, take your photos, pick up your gear and keep walking. It will allow your heart rate and blood flow to return to its normal state as well as reduce the risk of blood pooling in your legs which can cause fainting. Get up and walk around 10 to 15 minutes every few hours for the rest of the day.

Refuel depleted muscles as soon as possible with a meal that includes carbohydrates, protein and sodium. Fuel is most efficiently absorbed in the first 30 to 60 minutes post-race. A peanut butter and jelly sandwich, banana and sports drink is one example. If you struggle with eating post-race, try a liquid recovery drink. Recovery drinks are formulated with everything you need to refuel your body--carbohydrates, protein, electrolytes and fluid. A good ole can of V-8 or chocolate milk works well too.

Within a few hours of finishing, soak your body in a cold bath, lake or ocean. Fill the tub with lukewarm water, add ice and soak for five minutes. Just like a baseball pitcher’s arm post-game, a cold water bath will aid in decreasing inflammation, thereby speeding the recovery process. Avoid hot tubs post-race. Although they sound like a lot more fun, the heat can impede recovery.

Sip fluids throughout the day to replenish fluid losses. Monitor your urine for adequate hydration levels. If your urine is pale yellow like lemonade you are adequately hydrated. If it runs dark, continue to hydrate. If it is clear, hold off on fluids as you may be over hydrating. Continue to replenish fuel and electrolytes (sodium, potassium) by eating small, frequent meals throughout the day.

Schedule a massage two or more hours post-race. Massages too soon to finishing the race can create more soreness. Massage can have a dramatic effect on post-marathon recovery times, and they are a wonderful reward for finishing a long season of training and all 26.2 miles. You can also perform your own massage with some of the products on the market like "the Stick" and foam rollers. They are great for deep tissue massage for hamstrings, calves, thighs and hips.

Actively rest with lower impact activities like swimming, cycling and yoga for seven to ten days post-marathon. Give your body and mind a full week off the demands of running, and it will reward you with an efficient recovery. Running too much, too soon post-marathon is the quickest way to an injury.
Follow a reverse taper when returning to your running regimen. That is, start with a few 30- to 40-minute easy paced runs and test the waters. If things feel good, gradually increase the duration and frequency of the runs. Keep the running intensity easy for at least three weeks post-marathon. And most importantly--listen to your body. If there are lingering aches and pains, consider taking a few more active rest days and let things heal completely.

Coach Jenny Hadfield is the co-author of the best-selling Marathoning for Mortals, and the new Running for Mortals and Training for Mortals series. Coach Jenny has trained thousands of runners and walkers with her training plans.

FFF Diva Accountability: Monday, July 12, 2010

Monday, July 12, 2010

Operation Boot Camp Activity (AM):
My legs hurt after today's 6am session of Operation Boot Camp. We did "Jump School": we split into 4 workout stations all focusing on a jumping movement (i.e. frog jumps, squat jumps). Each station 90 sec. Rotate. Repeat. FUN-ishment: Burpee frog jump contest in the parking lot, which I won. My reward: Running from one end of the parking lot & back before the rest of the campers finished or more burpees. Total win.

Food Log:
Meal 1: banana
Meal 2: large cup of black coffee, 1 old fashioned donut
Meal 3: 5 baby carrots, 1 toasted whole wheat english muffin (110 cals), 1 tsp of fat free cream cheese (15 cals), 3 slices of turkey (30 cals), 1/2 cup of spinach leaves
Meal 4: 14 multi-grain wheat thins (140 cals), small black iced coffee
Meal 5: grilled chicken, small biscuit, 1/2 cup of mashed potatoes
Meal 6: nothing

FFF Diva Food Logging: Time for Accountability

During the month of June I experienced many highs and lows. I changed jobs, I started school again for my MBA program, connected with old friends, made amazing new friends, training for my 2nd marathon (26.2 mile Nike Women's Marathon in San Francisco), my sister finalized her date of moving to Texas in August, lost 10 lbs, new reponsibilities and finally realized what my next career would be. Bottomline: LOTS of changes. One thing I wanted to change for the month of July was accountability. I already kept a food log for my sessions with Operation Boot Camp, but I never placed it on-line regularly. I plan to place my food log on-line once a week and also share what changes my OBC trainer's suggest for food/eating changes. Should be fun!

<3 FFF Diva Mo

Thursday, July 8
Meal 1: protein bar, large cup of black coffee
Meal 2: protein shake
Meal 3: feta cheese & lettuce in a toasted whole wheat sandwich thin, 1 cup of tomato soup
Meal 4: large iced coffee, 1 whole wheat bagel with fat free cream cheese
Meal 5: nothing
Meal 6: nothing

Friday, July 9
Meal 1: protein shake
Meal 2: 16 almonds, low fat mozzarella cheese stick
Meal 3: grilled chicken & veggies in a whole wheat pita
Meal 4: protein bar
Meal 5: nothing
Meal 6: banana

Saturday, July 10
Meal 1: large black cup of coffee, 1 serving of ensure
Meal 2: 5 slices of low fat salami, 15 multi-grain wheat thins
Meal 3: 1 pepperjack cheese stick, 1/2 cup of baby carrots
Meal 4: 1/2 whole wheat english muffin, 1/2 cup spinach, 1 tsp of fat free cream cheese
Meal 5: 1/2 cup of green grapes
Meal 6: 2 small chicken soft tacos (w/ veggies & salsa), diet coke

Sunday, July 11
Meal 1: turkey sausage patty, whole wheat english muffin, egg, 1 cup of milk
Meal 2: 1/2 cup of spinach, 1 pepperjack cheese stick
Meal 3: 15 multi-grain wheat thins, 5 slices of low fat salami
Meal 4: banana, 1/2 cup of baby carrots
Meal 5: diet coke, small pork chop, 1/2 whole wheat english muffin
Meal 6: nothing

Goals for this month at Operation Boot Camp:
1. run 1 sub 13 min mile
2. lose 10 lbs
3. attend camp on time 5:45am (enough time to check food logs)

FFF Diva Food For Thought: July is National Blueberry Month!

From the Registered Dietician from Operation Boot Camp - San Jose:

Did you know that July is National Blueberry Month?

FACTS: Only one main variety of blueberry. They are grown in four US areas (Michigan, New Jersey, North Carolina, Oregon)

SELECTION: Choose plump, juicy deep peruple to blue-black fruits

STORAGE: Keep refrigerated, does not ripen after harvest

HEALTH BENEFITS: Cholesterol and sodium free. High in fiber (6 grams/cup, 12 grams carbohydrate, 60 calories). High in vitamin C. Excellent source of disease-fighting phytochemicals anthocyanins and ellagic acid which have been shown to protect against the signs of aging and my reduce the risk of certain types of cancer.

FUN FACTS: North America is the world's leading blueberry producer, accounting for nearly 90% of world production. The blueberry of the genus vaccinium, is a native American species. Early settlers cherished the fruit as a staple ingredient in foods and medicines.

Enjoy Your Day in a Healthy Way,
Lisa, RD
(and FFF Diva & OBC Camper Mo)

FFF Diva Article Research: "Phys Ed: Your Brain on Exercise"

July 7, 2010, 12:01 am

Phys Ed: Your Brain on Exercise
By GRETCHEN REYNOLDS
NEW YORK TIMES

Jim Wehtje/Getty ImagesWhat goes on inside your brain when you exercise? That question has preoccupied a growing number of scientists in recent years, as well as many of us who exercise. In the late 1990s, Dr. Fred Gage and his colleagues at the Laboratory of Genetics at the Salk Institute in San Diego elegantly proved that human and animal brains produce new brain cells (a process called neurogenesis) and that exercise increases neurogenesis. The brains of mice and rats that were allowed to run on wheels pulsed with vigorous, newly born neurons, and those animals then breezed through mazes and other tests of rodent I.Q., showing that neurogenesis improves thinking.

But how, exactly, exercise affects the staggeringly intricate workings of the brain at a cellular level has remained largely mysterious. A number of new studies, though, including work published this month by Mr. Gage and his colleagues, have begun to tease out the specific mechanisms and, in the process, raised new questions about just how exercise remolds the brain.

Some of the most reverberant recent studies were performed at Northwestern University’s Feinberg School of Medicine in Chicago. There, scientists have been manipulating the levels of bone-morphogenetic protein or BMP in the brains of laboratory mice. BMP, which is found in tissues throughout the body, affects cellular development in various ways, some of them deleterious. In the brain, BMP has been found to contribute to the control of stem cell divisions. Your brain, you will be pleased to learn, is packed with adult stem cells, which, given the right impetus, divide and differentiate into either additional stem cells or baby neurons. As we age, these stem cells tend to become less responsive. They don’t divide as readily and can slump into a kind of cellular sleep. It’s BMP that acts as the soporific, says Dr. Jack Kessler, the chairman of neurology at Northwestern and senior author of many of the recent studies. The more active BMP and its various signals are in your brain, the more inactive your stem cells become and the less neurogenesis you undergo. Your brain grows slower, less nimble, older.

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But exercise countermands some of the numbing effects of BMP, Dr. Kessler says. In work at his lab, mice given access to running wheels had about 50 percent less BMP-related brain activity within a week. They also showed a notable increase in Noggin, a beautifully named brain protein that acts as a BMP antagonist. The more Noggin in your brain, the less BMP activity exists and the more stem cell divisions and neurogenesis you experience. Mice at Northwestern whose brains were infused directly with large doses of Noggin became, Dr. Kessler says, “little mouse geniuses, if there is such a thing.” They aced the mazes and other tests.

Whether exercise directly reduces BMP activity or increases production of Noggin isn’t yet known and may not matter. The results speak for themselves. “If ever exercise enthusiasts wanted a rationale for what they’re doing, this should be it,” Dr. Kessler says. Exercise, he says, through a complex interplay with Noggin and BMP, helps to ensure that neuronal stem cells stay lively and new brain cells are born.

But there are caveats and questions remaining, as the newest experiment from Dr. Gage’s lab makes clear. In that study, published in the most recent issue of Cell Stem Cell, BMP signaling was found to be playing a surprising, protective role for the brain’s stem cells. For the experiment, stem cells from mouse brains were transferred to petri dishes and infused with large doses of Noggin, hindering BMP activity. Without BMP signals to inhibit them, the stem cells began dividing rapidly, producing hordes of new neurons. But over time, they seemed unable to stop, dividing and dividing again until they effectively wore themselves out. The same reaction occurred within the brains of living (unexercised) mice given large doses of Noggin. Neurogenesis ramped way up, then, after several weeks, sputtered and slowed. The “pool of active stem cells was depleted,” a news release accompanying the study reported. An overabundance of Noggin seemed to cause stem cells to wear themselves out, threatening their ability to make additional neurons in the future.

This finding raises the obvious and disturbing question: can you overdose on Noggin by, for instance, running for hours, amping up your production of the protein throughout? The answer, Dr. Gage says, is, almost certainly, no. “Many people have been looking into” that issue, he says. But so far, “there has not been any instance of a negative effect from voluntary running” on the brain health of mice. Instead, he says, it seems that the effects of exercise are constrained and soon plateau, causing enough change in the activity of Noggin and BMP to shake slumbering adult stem cells awake, but not enough to goose them into exhausting themselves.

Still, if there’s not yet any discernible ceiling on brain-healthy exercise, there is a floor. You have to do something. Walk, jog, swim, pedal — the exact amount or intensity of the exercise required has not been determined, although it appears that the minimum is blessedly low. In mice, Mr. Gage says, “even a fairly short period” of exercise “and a short distance seems to produce results.”