Connect with Cynthia:
Books Mentioned:
Fast Over 40: A Memoir and Training Guide
Show Notes:
04:10 Your brain increases BDNF (brain derived neurotrophic factors) production during sprinting. Catecholamines released help you burn fat long after you are done running. You burn more fat with sprinting than with endurance running.
05:35 Sprinting can get you really lean, without a long-time commitment.
06:47 Don’t listen to music or distract yourself during training. Focus on building your goal.
07:52 The way to be fast is to start slow.
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. Overuse injuries happen more often with endurance training.
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. Beach running is better for your joints and creates more resistance.
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.
17:45 A 10-minute dynamic warm up is advised. Sprint at 80 to 90%. 100% is for race day.
18:30 For running on a road, have very good running shoes and even compression socks to support you shins. The compression socks help to send blood back to your heart faster.
22:45 Diet changes can mitigate achilleas pain in as little as two weeks. Eliminate sugar (less than 8 grams per day). Eliminate grains and dairy. Drink shots of coconut oil.
27:55 Cynthia cycles carnivore a few times a year. It feels like a detox. All year, she stays animal protein-based.
28:30 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. Steak has carnosine, which buffers lactic acid. Carnosine in beef is 85% more bioavailable. It boosts in your blood 30 minutes after consumption.
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. No icing or static stretching 4 to 6 hours after competition. Inflammation is necessary for recovery. Icing injuries may inhibit healing.
54:40 Cynthia runs 3 times a week. She does strength training 4 times a week. She is done with each in under an hour. She most often does both in one day, but she takes a day off between trainings.
55:30 Tempo training focuses on lowering the eccentric portion slowly. It uses less weight and recruits more muscle fibers. Time under tension is beneficial and reduces risk of injury.
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. Changing the diet can sometimes reverse autoimmune conditions.
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. Don’t let pets/spouses/etc wake you up during the night. Poor sleep increases likelihood of injury. Poor sleep contributes to Alzheimer’s. The longer you sleep, the better you can detoxify.
Yes, I have been eating a high beef ketogenic diet for 4 years. BUT my hematocrit gradually went up to 55 at its highest. Twice my doc tested for the J-? gene, two no’s. I’ve gotten it down by avoiding beef (chicken & fish instead) but still ketogenic diet. My problem was that the low beef diet gave me back my chronic depression, which was my motivator to stay Keto.
So now the high fat keeps me from the deepest depression, but life was happier on the beef. Do you have any suggestions?
Hi there,
I’d suggest continue with beef, just donate blood periodically. It should help drop that high hematocrit!
Have you considered?
What was the whey protein that she mentioned in the podcast. Thanks
Hi there Kris!
We discussed Whey Concentrate; it has more beneficial immune health properties than stripped down whey isolates.
This is one of the cleanest and tasty whey protein concentrate formulas around (from New Zealand grass fed cows): https://myoxcience.com/products/myobolic-whey-grass-fed-whey-protein-concentrate