LVL Up Movement

Lawrence
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  • Health & Fitness
  • Updated Weekly

The LVL Up Movement podcast is about peeling back the layers of conditioning to find what's authentically true for each of us. Join us for honest conversations with people actively working on themselves—in their movement, their mindset, and their lives. No performance, just a return to what's real.

Episodes

  1. 6d ago

    Can You Actually Reset Your Vagus Nerve?

    Can you actually reset your vagus nerve? No. But you can retrain it. Quick hacks change the weather: how you feel in the next ten minutes. Daily practice changes the climate: how your nervous system responds six months from now. In Episode 10 of LVL UP, Lawrence van Lingen explores the vagus nerve, the four states of the nervous system, and the difference between temporary relaxation and lasting changes in nervous-system regulation. We examine what the vagus nerve actually does, why heart rate variability doesn't tell the whole story, and how walking, breathing, sleep, movement and aerobic training can help build a more resilient nervous system. The conversation also examines the science of vagus nerve stimulation, including implanted medical devices, transcutaneous auricular stimulation and the emerging research on exercise, heart function, recovery and inflammation. Topics include: State change versus trait changeThe four states: flat, regulated, wired but tired, and flatlinedHeart rate recovery, resting heart rate and HRVCold exposure, humming and box breathingCoherence breathing, walking in nature and progressive muscle relaxationCrawling, the pelvic floor and movementImplanted vagus nerve stimulation and Kevin Tracey's inflammatory reflexEar stimulation, individual responses and the current researchHow to conduct a 30-day Nuropod experimentThe aim is to understand what creates lasting change, while separating established science from promising research and popular claims. FREE COMPANION HANDBOOK AND FACT CHECK PDF Read the Episode 10 handbook for detailed scientific references, research corrections and practical observations. https://drive.google.com/file/d/1ZCc3sYIL7lrphUCASNiOp41CKWgt7qWd/view CORRECTIONS FROM THE LIVESTREAM Cutting one vagus nerve is survivable. Vagal branches were historically cut to treat ulcers.Rheumatoid arthritis implant trial: 35% versus 24% with sham at three months; approximately 53% at 12 months after crossover, not complete reversal.Serious device-related events occurred in 1.6% of participants in the arthritis trial. They were surgery-related and resolved.Ear stimulation has not been shown to increase cardiac output. One study found it unchanged despite increased stroke volume.The exercise study involved healthy adults outside exercise programs, not athletes.The sheep study used an experimental pacemaker, not a vagus nerve implant.Kevin Tracey's personal use of cold showers or ear stimulation could not be confirmed.Parasympathetic outflow comes from the brainstem and sacrum. The ganglion impar is part of the sympathetic chain.gammaCore is FDA cleared for migraine and cluster headache.Jonny Wilkinson's 2003 World Cup winner was an extra-time drop goal, not a penalty.NUROPOD AFFILIATE DISCLOSURE I'm an affiliate of Nuropod (Nurosym in some regions, both made by Parasym). Purchases through the link below earn me a commission and provide an automatic discount. Nuropod offers a 30-day money-back guarantee. Check the current terms before purchasing. Nuropod is a wellness device and is not intended to diagnose, treat, cure or prevent disease. Do not use it if you have a pacemaker or other implanted device, metal or electronic implants or jewellery near the tragus, previous vagus nerve surgery, a very slow heart rate or trigeminal neuralgia. Nuropod advises avoiding it during pregnancy. Never use it while exercising or driving. NUROPOD AFFILIATE LINK https://www.awin1.com/cread.php?awinmid=122612&awinaffid=1651581&clickref=1651581&ued=https%3A%2F%2Fnuropod.com%2F%3Fclickref%3D1651581 RA OPTICS BLUE LIGHT GLASSES Discount code: LVLUP https://ra-optics.myshopify.com/discount/LVLUP?rfsn=8856936.73aef8c JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FURTHER READING Kevin Tracey, The Great Nerve Eric Topol with Kevin Tracey, Ground Truths: https://erictopol.substack.com/p/vagus-nerve-stimulation-and-the-immune FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Website: https://lawrencevanlingen.com Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  2. Oct 12

    Heels First: Where Hip Extension Starts

    Heel strike gets blamed for a lot. But most conversations about running focus on which part of the foot contacts the ground first, rather than what the heel is actually doing. In Episode 9 of LVL UP, Lawrence van Lingen explores the importance of heel contact in walking, running, posture and hip mechanics. This isn't an argument that everyone should heel strike. It's an exploration of our relationship with the ground, and what happens when we lose the ability to use the heel naturally. We examine how heel contact relates to hip extension, breathing and posture, and why common running instructions such as increasing cadence, leaning forward and minimizing ground-contact time don't necessarily address the underlying movement problem. Lawrence explores the concept of "up the front, down the back," the role of perching and the Foot Fixer, and the difference between hip hinging and hip extension. We also discuss barefoot running, Zola Budd, elite sprint mechanics, heel contact in cycling and the particular demands of running off the bike in triathlon. Practical topics include backward walking, heel-toe dribbling, skipping, jump squats and progressive hex-bar lifting. The aim is to understand your relationship with the ground before adding more instructions to your running. FREE COMPANION WORKBOOK AND FACT CHECK PDF Explore the Hips and Heels research handbook, with supporting evidence, movement observations and scientific references. https://drive.google.com/file/d/1Hdgd2NVdaL74CA0ABBJ099Caf389tnLk/view JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools RA OPTICS BLUE LIGHT GLASSES Discount code: LVLUP https://ra-optics.myshopify.com/discount/LVLUP?rfsn=8856936.73aef8c FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

    Heels First: Where Hip Extension Starts

  3. Oct 8

    Hip Drop in Running: Why Strength Alone Won't Fix It

    Hip drop is something many runners notice when they see themselves on video. But does it mean your glutes are weak? And is strengthening them necessarily the solution? In Episode 8 of LVL UP, Lawrence van Lingen takes a deeper look at hip drop in running, what causes it, what the research actually shows and how to approach it without automatically reaching for another strengthening exercise. A little pelvic movement is normal during running. The question is what happens when one side drops excessively, and whether the issue is muscular capacity, coordination, timing or something further upstream. We examine the traditional gluteus medius weakness explanation, the evidence connecting certain hip mechanics with running injuries, and why a more level-looking pelvis does not automatically guarantee better running economy. Lawrence explores the importance of length through the body, single-leg stability, posture and allowing muscular tension to release at the right moment. Practical approaches include Happy Hip Hack, backward walking, skipping, Ball on Head, Side Archers and Side-Lying Hip Openers. The episode finishes with audience questions and a conversation about barefoot running, minimalist footwear, flat feet and the gradual development of foot strength. The aim is to understand the whole runner before deciding which part needs more work. FREE COMPANION RESEARCH HANDBOOK Read the Episode 8 Hip Drop handbook, including the scientific evidence, movement observations, practical ideas and linked research papers. https://drive.google.com/file/d/1SNmtijXp0IliTvP3Clh3LgEC4TqHeym8/view JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  4. Oct 6

    Are We Training the Talent Out of Running?

    Can you train the talent out of an athlete? In Episode 7 of LVL UP, Lawrence van Lingen examines how well-intentioned training, coaching and recovery practices can sometimes undermine the very talent they're intended to develop. Exceptional athletes don't necessarily respond to the same approaches as everyone else. What makes an athlete successful early in their career may eventually become the thing that limits them. Lawrence explores eight areas where this can happen: fueling and sleep, training-load distribution, strength training, running cues, the nervous system, coaching responsibility, talent development and recovery practices that can backfire. The conversation covers the consequences of training too hard, the need for genuinely easy sessions, the risks of over-cueing movement, and why the right coaching environment can sometimes make more difference than another exercise or workout. We also explore early specialization, the responsibility coaches carry when working with young athletes, and why long-term development requires patience, curiosity and the willingness to reconsider practices that once worked. There are practical observations on walking, strength dosage, breathing, recovery and creating an environment where athletes feel safe to learn, adapt and perform. The aim is to protect the qualities that make an athlete exceptional while helping them develop over time. FREE COMPANION RESEARCH HANDBOOK Explore the Episode 7 handbook, including the eight major topics from the livestream, supporting research and coaching observations. https://drive.google.com/file/d/1BYpQ_wTU_bCDDwhtAxl51yj4LbCkDii1/view JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  5. Oct 1

    Why Strength Training Isn't Always Helping Your Running

    Strength training can make you stronger. But does it always make you a better runner? In Episode 6 of LVL UP, Lawrence van Lingen takes a closer look at the role of strength training in running, rehabilitation, walking and healthy aging. Strength is valuable. It can improve physical capacity and contribute to performance. But stronger muscles don't automatically produce better timing, coordination or running mechanics. Lawrence examines the difference between strength and movement skill, why some highly successful endurance athletes have performed without conventional gym programs, and why adding more exercises isn't always the answer when an athlete develops pain or loses movement quality. The conversation explores muscle tension and release, hip mechanics, running economy, asymmetry, rehabilitation, the importance of recovery, and the need to judge strength work by how well it supports the athlete's primary sport. We also discuss the dangers of treating weakness as the automatic cause of every injury, and why individual athletes may respond very differently to the same training. The aim isn't to reject strength training. It's to use it thoughtfully, with a clear purpose and an understanding of its costs and benefits. FREE COMPANION RESEARCH HANDBOOK Read Strength Supports Running, the companion research handbook covering the published evidence, movement observations, practical considerations and a next-run audit. https://drive.google.com/file/d/1NNDFarrjBshmZsVDZFshWlu8SMogpbTi/view JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

    Why Strength Training Isn't Always Helping Your Running

  6. Sep 30

    Anterior vs. Posterior Chain: Are We Thinking About Running Wrong?

    What do anterior and posterior chain actually mean in running? And are we sometimes making running more complicated by trying to strengthen, activate or correct individual muscles? In Episode 5 of LVL UP, Lawrence van Lingen examines the relationship between the front and back of the body and challenges the idea that better running mechanics can be achieved simply by strengthening one muscle chain to compensate for another. We explore the differences between traditional strength training, sprint mechanics and endurance running, and why the timing of muscular activity matters just as much as the capacity to produce force. The conversation covers fascial chains, hip extension, forward lean versus forward shift, cadence, braking and propulsion, and the importance of allowing muscles to release rather than constantly creating more tension. Lawrence also reflects on athletes experiencing exceptional periods of training and performance, including the sense of ease, balance and patience they often describe. Practical topics include Ball on Head, walking, skipping, trap-bar lifting and developing movement awareness. At the heart of the conversation is a question: are we approaching running with enough curiosity and flexibility, or are we becoming trapped by the theories and techniques we believe in? FREE COMPANION RESEARCH HANDBOOK Explore the research behind the episode, including scientific references, evidence reviews and practical observations. https://drive.google.com/file/d/1nr9Ekilvu5uFQqxjFCPCuUNZUIBUc2Ec/view JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  7. Sep 24

    A Deep Dive on Core

    What does having a healthy, functional core really mean? In Episode 4 of LVL UP, Lawrence van Lingen explores the relationship between breathing, the diaphragm, pelvic-floor function, abdominal muscles and spinal movement. Core training is often reduced to stronger abs, planks and exercises designed to create stability. But the core also needs to respond dynamically to movement, manage pressure and release unnecessary muscular tension. This conversation examines why strengthening alone isn't always the answer to persistent movement difficulties, and why breathing and muscular timing deserve more attention. We explore the roles of the transverse abdominis, rectus abdominis, obliques and quadratus lumborum, along with the connection between breathing and pelvic-floor function. Lawrence also discusses practical training strategies, including Ball on Head, planks, suitcase carries, medicine ball exercises and Blow Before You Go, as well as the importance of developing movement quality before progressing to heavier loads. FREE COMPANION HANDBOOK Download Core Fundamentals, a 24-page companion covering the science, practical exercises, evidence, further reading and a two-week practice log. https://drive.google.com/file/d/12DEQFH_ZaTMNMhCn8It8KclsQe9CU4Wn/view JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  8. Sep 18

    What Your Feet Actually Do When Walking and Running

    What do your feet actually do when you walk and run? In Episode 3 of LVL UP, Lawrence van Lingen takes a deeper look at the extraordinary mechanics of the human foot and its role in walking, running and whole-body movement. Your feet need to be adaptable, responsive and capable of transmitting force. We explore how they change throughout the gait cycle, from accepting load and allowing pronation to storing elastic energy and becoming more stable during propulsion. The conversation covers foot anatomy, the arches, plantar fascia, ankle alignment, short-foot exercises and forefoot control. We also examine the debate around barefoot and minimalist running, why changing your footstrike isn't necessarily the answer, and how to approach foot strengthening and footwear transitions progressively. Later, professional runner Drew Hunter joins Lawrence to discuss movement, running rhythm, elite training, competition and life as a new father. FREE COMPANION WORKBOOK An in-depth companion with foot anatomy, research references, practical exercises, movement progressions and a gradual barefoot transition guide. https://drive.google.com/file/d/1t5xoLsLGqKopzSUKPCXRb3gqsrYTldhC/view JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Guest: Drew Hunter Instagram: https://www.instagram.com/drewhunter00/ Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  9. Sep 11

    Hip Extension-Based Gait: Running with Length and Space

    What is hip extension-based gait, and why does it matter for healthy, efficient running? In Episode 2 of LVL UP, Lawrence van Lingen explores the relationship between hip extension, posture, muscular timing and the ability to move with greater length and space. Running is a complex sequence of movements. How the body prepares for contact, accepts load, travels over the planted foot, extends through the hip and releases into recovery can influence the quality of the entire stride. This conversation examines why strengthening individual muscles or applying more running cues doesn't always improve movement. We also explore the relationship between breathing, pelvic-floor function and hip mechanics, alongside practical strategies for developing better movement options. Topics include running with less unnecessary tension, the distinction between propulsion and downhill braking, and the importance of building sustainable running habits over time. FREE COMPANION RESEARCH HANDBOOK Explore the scientific evidence, biomechanics, practical observations and further reading related to this episode. https://drive.google.com/file/d/1tX9xCfn0R2r-7fNnwcZ5z-JEsWHS-vrK/view?usp=sharing JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

    Hip Extension-Based Gait: Running with Length and Space

  10. Sep 4

    Quad Dominance: Why Strength Alone Won't Fix Your Running

    What does being quad dominant actually mean, and why doesn't getting stronger always improve your running? In Episode 1 of LVL UP, Lawrence van Lingen examines the relationship between quadriceps tension, hip extension, posture and running mechanics. We explore why traditional strengthening and activation exercises don't always change movement patterns, how the body travels over the planted foot, and the importance of timing and muscular release. The conversation also covers downhill running, eccentric loading, cycling, running cues and practical ways to develop more effective movement. FREE COMPANION RESEARCH HANDBOOK A deeper examination of the episode, including scientific references, evidence reviews and practical observations. https://drive.google.com/file/d/1lvgr1GZy5Ep58paw0oT7xnoOSrOQt6SD/view JOIN THE LVL UP MOVEMENT COMMUNITY Movement coaching, classes and resources to help you move well for life. https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury, or a medical condition, consult an appropriate healthcare professional before making changes to your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

    Quad Dominance: Why Strength Alone Won't Fix Your Running

  11. 05/06/2025 ·  Bonus

    Living in Barefoot Shoes, What You Need to Know.

    In this episode, we explore the controversial world of barefoot shoes and their impact on injury rates in runners and walkers. We break down general running injury statistics, compare injury rates in traditional vs. barefoot shoe users, and discuss common problems people face when transitioning to minimalist footwear. Persistence Hunting in the Kalahari (David Attenenborough BBC) https://youtu.be/826HMLoiE_o?feature=shared Key Topics Covered * General Running Injury Rates: Studies show 30-75% of runners get injured annually, with knee pain, Achilles issues, and stress fractures being the most common. * The Barefoot Shoe Debate: Advocates claim minimalist shoes strengthen feet and improve form, while critics warn about increased stress on the Achilles, calves, and metatarsals. * Scientific Findings: A Harvard study suggests barefoot runners experience lower impact forces, but research on injury prevention is inconclusive. * Common Transition Problems:     * Achilles tendonitis & calf strain – Common in those who switch too fast.     * Metatarsal stress fractures – Increased impact forces on the foot’s bones.     * Plantar fasciitis – Arch strain due to lack of support.     * General foot/calf soreness – Expected during adaptation. * Long-Term Issues: Some runners experience fewer knee problems but may develop chronic foot or Achilles issues if they overuse minimalist shoes without proper conditioning. * How to Transition Safely:     * Start by walking barefoot or in minimalist shoes before running.     * Increase mileage slowly to allow foot muscles & tendons to strengthen.     * Focus on proper running form - Head over shoulders, shoulders over hip, forward shift not forward lean.     * Strengthen the feet & calves to absorb impact effectively. * Expert Opinions:     * Dr. Daniel Lieberman (Harvard): Form matters more than footwear.         * Podiatrists: Barefoot shoes work for some but not for everyone – listen to your body. * Recent New York Times Article Findings: No running shoe (barefoot or cushioned) prevents injuries – comfort and personal adaptation matter most. Recommended Resources * Research & Articles:     * Harvard’s studies on forefoot striking and impact reduction.     * New York Times Well column (2023) – Debunking running shoe myths.     * Runner’s World – Injury trends in barefoot running.     * Brigham Young University study – Stress fractures in Vibram FiveFingers users. Final Takeaways * Barefoot shoes can be beneficial, but only if transitioned into gradually and correctly. * They don’t automatically prevent injuries—they just shift stresses to different areas of the body. * Know your own foot mechanics—not everyone is built for barefoot running. * Listen to your body—discomfort is normal, but sharp pain means you’re doing too much too soon.  LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  12. 05/06/2025 ·  Bonus

    Mastering Running Intensity, Lactate Thresholds, and Zone 2 Training

    Show Notes: Mastering Running Intensity, Lactate Thresholds, and Zone 2 Training In this episode, we dive into the science and practical application of running intensity, lactate threshold training, and the role of Zone 2 training. Drawing from the work of experts like Dr. Stacy Sims, Dr. Peter Attia, and Dr. Iñigo San Millán, we explore how to improve endurance, build metabolic health, and train smarter for performance and longevity. YouTube References: Dr. Iñigo San Millán Channel Peter Attia MD Channel Topics Covered Training Intensity Zones An overview of the five training zones and how each impacts your performance: Zone 1 (Recovery): Easy effort for active recovery Zone 2 (Aerobic Base): Builds mitochondrial capacity and endurance Zone 3 (Tempo): Improves aerobic threshold Zone 4 (Lactate Threshold): Boosts speed and stamina Zone 5 (VO₂ Max): High-intensity for peak aerobic capacity The key takeaway: most endurance training should happen in Zone 2, with strategically placed high-intensity sessions. Zone 2 Training — Science and Benefits Zone 2 is the highest intensity where lactate remains under 2.0 mmol/L — typically 60–75% of your VO₂ max, or the point where you can still speak in full sentences. Benefits include: Improved mitochondrial efficiency Increased fat metabolism Better insulin sensitivity Stronger aerobic base for performance and longevity Dr. Peter Attia recommends 3–5 hours per week for health, and 7–10+ hours for athletes. Lactate measurement or 65–75% of max heart rate is a helpful guide. Sweet Spot Training & Lactate Thresholds (LT1 & LT2) LT1 (aerobic threshold) aligns with the upper end of Zone 2. LT2 (anaerobic threshold) is closer to tempo efforts. Sweet spot training falls between these thresholds: Enhances lactate clearance and stamina Ideal for tempo runs or threshold intervals (e.g., 3 x 10 minutes) Balances volume and intensity for sustainable gains The 80/20 Rule for Smarter Training The 80/20 principle suggests that 80% of your training should be at low intensity (Zone 2), and 20% at high intensity (tempo, intervals, VO₂ max). This method: Reduces injury risk and overtraining Promotes consistent progress and recovery Is widely used by elite endurance athletes Example week: Monday: Easy Zone 2 run Tuesday: Hard interval or tempo session Wednesday: Recovery or cross-training Thursday: Sweet spot or moderate effort Friday: Recovery run Saturday: Long Zone 2 session Sunday: Rest Stacy Sims on Women and Training Intensity Dr. Stacy Sims highlights important differences in how women respond to training. Key insights: Women benefit from strength training and HIIT more than excessive endurance work Align hard efforts with the follicular phase of the menstrual cycle Post-menopause, increase strength and intensity to maintain muscle and metabolism The bottom line: avoid too much Zone 3 work, and personalize intensity based on physiology. How Much Zone 2 Do You Need? For general health: Minimum: 2–3 hours per week Ideal: 3–5 hours per week For performance: Amateur athletes: 5–7 hours Competitive athletes: 7–10 hours Elite athletes: 10–15+ hours Aim for at least 3–5 hours of Zone 2 training per week to build a strong base and support long-term health. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  • 12 Episodes

About

The LVL Up Movement podcast is about peeling back the layers of conditioning to find what's authentically true for each of us. Join us for honest conversations with people actively working on themselves—in their movement, their mindset, and their lives. No performance, just a return to what's real.

Information

  • Creator
    Lawrence
  • Years Active
    2025 - 2026
  • Episodes
    12
  • Rating
    Explicit
  • Copyright
    © 2026 LVL Up Movement
  • Show Website
    LVL Up Movement

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