More Red Meat & Sprints, Less Distance Cardio for Weight Loss

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Cynthia Monteleone offers nutrition and exercise for staying young and vibrant as you age

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—————————————–Show Notes————————————–

01:34: Fat and Protein Together with Ben Bikman, PhD
04:10 Your brain increases BDNF (brain derived neurotrophic factors) production during sprinting.
05:35 Sprinting can get you really lean, without a long-time commitment.
10:20 Endurance running changes your microbiome.
11:52 A lot of joint pain comes from inflammation from your diet settling in your joints, not overuse.
12:30 Cleaning up your diet is the first step to starting any exercise.
12:50 You could start sprinting in grass to protect your joints and work up to running on the beach.
13:15 Getting into the lactic zone is the best way to stimulate growth hormone and the best way to burn fat.
13:35 Start strength/resistance training to prepare muscles for sprinting.
13:55 Walking up a hill forces your toe to dorsiflex, the proper sprinting form.
15:54 Walk up a hill for 2 minutes and 45 seconds, then walk down. Try to get faster over time.
17:00 For a short sprint, get on a field and run for 20 seconds. Walk back. Do it several times.
18:30 For running on a road, have very good running shoes and even compression socks to support you shins.
22:45 Diet changes can mitigate achilleas pain in as little as two weeks.
28:38 Red meat is practically necessary as we age, especially for women over 40, for hormone balance.
29:30 Carbohydrates are directly linked to increased lactic acid.
21:00 You can be a power athlete, accessing ATP, through high protein/high fat.
31:20 Glycogen is spared more when you are steak/high protein adapted.
37:17 Carb fueled athletes tend to be more emotionally unbalanced on race day than steak/keto adapted athletes.
39:30 Animal based protein balances hormones, especially helpful with developing children.
40:20 Building muscle mass is perfect for managing hormones.
42:57 The measurement of the back of the hamstring can reflect the xenoestrogens someone is carrying.
47:20 Ice baths 36 hours before competition may boost testosterone.
55:30 Tempo training focuses on lowering the eccentric portion slowly.
61:05 Coconut oil as a lotion after a shower seems to keep your skin microbiome in balance.
01:03:46 Plant-based diets, now trending, may cause bacterial overgrowths that promote autoimmune issues.
01:05:15 Rashes on the back of the arm or upper back can be a manifestation of liver toxicity issues.
01:07:05 Title 9 provides equal opportunities for women. Even with hormone replacement and gender reassignment surgery, males are still stronger and faster than females.
01:19:10 Prioritize your sleep.

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