Today's show is brought to you by Health Code! https://gethlth.com The makers of the very tasty Complete Meal, formulated by Ben Bikman, PhD Save using code HIH at checkout Cynthia Monteleone offers nutrition and exercise for staying young and vibrant as you age Fast Over 40 Book: https://amzn.to/3oWYZcu Connect with Cynthia: https://mam808.com/about-us Learn how to mouth tape: https://youtu.be/z3lCxI75owQ Learn how to breath: Breath: https://youtu.be/mxwnMyhFThs?t=468 -------------Sleep & Camera Tools You NEED!----------------------- Best Sleep Mask: http://bit.ly/2AIVbDV Blue Blocking Glasses: http://bit.ly/blueblox Gravity Blanket (use code HIH10 to save): http://bit.ly/cooling-gravity-blanket A Metabolism Book Should Have:https://amzn.to/2jUiAh5 Best Mouth Tape (Nexcare): https://amzn.to/31qJayh Red Headlamp (wear this at night around your house): https://amzn.to/2YzMGtw Breath Right Strips: https://amzn.to/31t5VSl Best iPhone Stabilizer: https://amzn.to/2IuCFFw Sony Vlog Cam: https://amzn.to/2DhRV4j My Interview Camera C100 ii: https://amzn.to/2EC5NE8 Vlog lens: Canon EF-S 17-55mm f/2.8 IS: https://amzn.to/2IGlfSo Good Audio: Rode VMPRPLUS Videomic Pro: https://amzn.to/2v9W9cm -----------------------------------------Show Notes-------------------------------------- 0:00 Intro 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.