Movement Is Medicine

We tend to think of medicine as something you take.  
But one of the most powerful medicines we have is something you do.

It’s movement.

Not in the “punish your body” or ego-driven way.  
Not in the “earn your food” way.  
But in the deeply biological, cellular, life-enhancing way.

Modern science is crystal clear on this:  
movement isn’t just good for you — it changes you.

When you move your body, you’re not just burning calories.

• You’re moving emotional energy.  
• You’re naturally detoxing.  
• You’re creating your own internal healing pharmacy.  
• You’re sending signals to every system in your body.

 

My Personal Experience

I first felt these benefits when I got into the fitness and wellness industry back in 2009.

At the time, I was struggling with anxiety and panic attacks, going through a really hard season personally, and felt a little *lost*.

I started slowly — basic movements, lifting weights 3–4x per week at a local gym.

Over time:

• My body felt stronger  
• My anxiety and panic attacks disappeared  
• My confidence grew  

It felt like I became a whole new person — someone strong, healthy, confident, and empowered.

And there’s real science behind this — something I see again and again with clients.

Muscle Is Not Just for Aesthetics — It’s an Organ

Skeletal muscle is now understood as a metabolic and endocrine organ.

When muscle contracts, it releases signaling molecules called myokines, which communicate with:

• Your brain  
• Liver  
• Fat tissue  
• Immune system  
• Gut  

This is why building and maintaining muscle is one of the most powerful things you can do for longevity.

If there is one thing I tell everyone to do for their health, it’s this:

LIFT WEIGHTS

It benefits nearly every system — including your brain — reducing the risk of dementia and Alzheimer’s.

More Muscle Means:

• Better insulin sensitivity  
• Lower risk of type 2 diabetes & metabolic disease  
• Improved fat metabolism  
• Greater mitochondrial density (your cellular energy factories)

Muscle helps your body handle modern life better.

Movement Literally Rewires Your Brain

Exercise increases BDNF (Brain-Derived Neurotrophic Factor) — often called fertilizer for the brain.”

BDNF supports:

• Neuroplasticity (your brain’s ability to change and adapt)  
• Memory and focus  
• Emotional regulation  
• Resilience to stress, anxiety, and depression  

This is why movement is often more effective than medication alone for mood and cognitive health.

You’re not just “clearing your head.”  
You’re changing brain chemistry.

I’ve seen countless clients come in feeling low-energy, emotional, and insecure — and within 6 months of lifting weights, they feel like a completely different person.

Not just because they look better —  
but because their brain chemistry has changed.

Endorphins: Your Natural Healing Messengers

Movement triggers the release of endorphins — self-made opioid peptides produced by your brain and nervous system.

Endorphins:
- Reduce pain perception  
- Elevate mood  
- Buffer stress responses  
- Promote calm, safety, and resilience  

From a biological perspective, endorphins are part of your body’s innate healing intelligence.

They regulate pain, inflammation, and stress — all key factors in healing and longevity.

In many ways, endorphins send this message to the body:

You are safe. You are capable. You are alive.

Creating this internal sense of safety is essential for healing, rewiring, and adaptation.

Movement as Therapy (Somatic Healing)

Movement is also a powerful form of somatic therapy — healing through the body, not just the mind.

Stress and trauma aren’t stored only as thoughts.  
They live in:

• Muscle tone  
• Posture  
• Breathing patterns  
• Nervous system wiring  

When stressed, we:

• Hold our breath  
• Clench our jaw  
• Tighten shoulders  

The body “locks in” emotion when it doesn’t feel safe enough to release it.

I’ve seen clients — men and women — begin crying mid-workout during difficult life seasons.

Not weakness.  
Release.

Movement moves physical and emotional stored energy.

It improves vagus nerve communication, regulates the autonomic nervous system, and shifts you out of chronic fight-or-flight.

That’s why:

• Strength training can feel like therapy  
• Movement can feel cathartic  
• Rhythmic movement can feel calming  

Your Immune System Loves Movement

Regular movement improves immune surveillance — helping immune cells circulate and function efficiently.

Consistent exercise is linked to:

• Reduced chronic inflammation  
• Stronger immune response  
• Faster recovery from illness  
• Lower risk of autoimmune conditions  

The key is intentional movement — enough to stimulate, not so much that it overwhelms the system.

Movement, Autophagy & Longevity

From a functional health perspective, movement is a positive stressor that builds resilience.

Exercise is one of the most effective ways to activate autophagy — the body’s cellular cleanup process.

Autophagy:

• Breaks down damaged proteins  
• Clears cellular debris  
• Recycles components into healthier cells  

While fasting can support autophagy, exercise:

• Activates it faster  
• In more tissues  
• With better mitochondrial renewal  
• With fewer long-term downsides  

Exercise is the most reliable and evolutionarily consistent way to stimulate autophagy.

You Don’t Need Perfection

You don’t need:

• Perfect workouts  
• Extreme routines  
• Hours in the gym  

I don’t recommend more than 45-minute sessions to get maximum benefit.

What you do need:

• Regular, intentional movement  
• 3–4x per week 
• Strength training that challenges muscles and elevates heart rate  

Because every time you move, you’re not just exercising.

You’re:

• Moving energy  
• Rewiring your brain  
• Activating autophagy  
• Creating your own internal pharmacy  

Here’s to your strongest, healthiest, and most empowered self,

Ashley Drummonds