Live Strong with Hal

Taming Your Brain for Better Performance

Mon, 12 Jan 2026 16:00:45 +0000

In this episode, I talk about why your brain is important for exercise and enduring.

Blanchfield, A. W., Hardy, J., de Morree, H. M., Staiano, W., & Marcora, S. M. (2014). Talking yourself out of exhaustion: The effects of self-talk on endurance performance. Medicine & Science in Sports & Exercise, 46(5), 998–1007. https://doi.org/10.1249/MSS.0000000000000184

Brick, N., MacIntyre, T., & Campbell, M. J. (2016). Metacognitive processes in the self-regulation of performance in elite endurance runners. Psychology of Sport and Exercise, 26, 1–9. https://doi.org/10.1016/j.psychsport.2016.05.001

Giboin, L. S., Wolff, W., & Brand, R. (2019). The effect of ego depletion on performance in endurance sports: A meta-analysis. Frontiers in Psychology, 10, Article 1343. https://doi.org/10.3389/fpsyg.2019.01343

Hutchinson, A. (2018). Endure: Mind, body, and the curiously elastic limits of human performance. William Morrow.

Inzlicht, M., Schmeichel, B. J., & Macrae, C. N. (2014). Why self-control seems (but may not be) limited. Trends in Cognitive Sciences, 18(3), 127–133. https://doi.org/10.1016/j.tics.2013.12.009

Marcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857–864. https://doi.org/10.1152/japplphysiol.91324.2008

Noakes, T. D. (2012). Fatigue is a brain-derived emotion that regulates exercise behavior to ensure the protection of whole body homeostasis. Frontiers in Physiology, 3, Article 82. https://doi.org/10.3389/fphys.2012.00082

Zenko, Z., & Ekkekakis, P. (2019). Internal attentional focus and perceived exertion during exercise. Psychophysiology, 56(10), e13404. https://doi.org/10.1111/psyp.13404

Why Rest Days are Crucial for Progress

Mon, 05 Jan 2026 16:00:25 +0000

In this episode, I talk about why rest days are important for progress.

Phillips, S. M., et al. (1997). Mixed muscle protein synthesis and breakdown after resistance exercise in humans. American Journal of Physiology — Foundational research showing that muscle repair and growth continue for up to 24–48 hours after training.

Meeusen, R., et al. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome. European Journal of Sport Science — Comprehensive review explaining how insufficient recovery leads to performance decline, hormonal disruption, and fatigue.

Halson, S. L. (2014). Monitoring training load to understand fatigue in athletes. Sports Medicine — Details how nervous system fatigue and cumulative stress affect performance and injury risk.

Kreher, J. B., & Schwartz, J. B. (2012). Overtraining syndrome: A practical guide. Sports Health — Explains physical, hormonal, and psychological consequences of chronic under-recovery.

Smith, L. L. (2004). Tissue trauma: The underlying cause of overtraining syndrome? Journal of Strength and Conditioning Research — Discusses how repeated muscle damage without adequate recovery contributes to long-term fatigue and stalled adaptation.

What Should Runners Eat? Fueling for Energy, Not Perfection

Sat, 03 Jan 2026 04:28:45 +0000

In this episode, I talk about how to fuel your body when you run.

Burke, L. M., et al. (2011). Carbohydrates for training and competition.

Journal of Sports Sciences

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Nutrition and athletic performance.

Journal of the Academy of Nutrition and Dietetics

Mountjoy, M., et al. (2018). Relative energy deficiency in sport (RED-S).

British Journal of Sports Medicine

Tips for Eating During the Holidays

Sun, 21 Dec 2025 23:02:22 +0000

In this episode, I talk about different tips and tricks for eating during the holidays.

Cardio vs Weight Training

Fri, 12 Dec 2025 22:40:00 +0000

In this episode, I talk about the relationship between cardio and strength training.

Pedersen, B.K., & Saltin, B. (2015). Exercise as medicine – evidence for prescribing exercise in 26 chronic conditions. Scandinavian Journal of Medicine & Science in Sports.

American College of Sports Medicine (ACSM). Physical Activity Guidelines / Position Stand.

Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity and metabolic diseases. Sports Medicine.

Grøntved, A., & Hu, F.B. (2011). Resistance training and risk of type 2 diabetes. JAMA.

Cornelissen, V.A., & Smart, N.A. (2013). Exercise training for blood pressure: a systematic review and meta-analysis. Hypertension.

ACSM Guidelines for Aerobic Exercise (Cardiorespiratory training recommendations).

Hickson, R. (1980). Interference of strength development by simultaneously training for strength and endurance. European Journal of Applied Physiology.

Wilson, J.M. et al. (2012). Concurrent training: A meta-analysis examining interference of aerobic and resistance training.

Why Movement is Medicine

Thu, 11 Dec 2025 02:56:21 +0000

In this episode, I dive into the science about why movement matters and why movement is medicine.

Sources:

Anderson E, et al. Physical activity, exercise, and chronic diseases: A brief review. (Review). 2019. PMC

Nyberg ST, et al. Health benefits of leisure-time physical activity by intensity and type. Lancet Public Health. 2025. The Lancet

Bellini A, et al. The Effects of Postprandial Walking on the Glucose Response. 2022. PubMed

Hashimoto K, et al. Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels. Scientific Reports. 2025. Nature

Wang YH, et al. Long-term exercise training and inflammatory biomarkers: a meta-analysis. 2023. Frontiers

Cheung CL, et al. Systematic review and meta-analysis of lean mass and mortality. 2021. PMC

Lee GKY, et al. Sarcopenia and mortality in different clinical conditions. 2021. PMC

Noetel M, et al. Effect of exercise for depression: systematic review and meta-analysis. BMJ. 2024. BMJ

Pearce M, et al. Association Between Physical Activity and Risk of Depression: Systematic Review. 2022. PubMe