How to build lean muscle & eat the right amount of protein: Gabrielle Lyon, D.O. | mbg Podcast

[@adamwest4212]

A woman with a beautiful spirit and wonderful information. Nice to see someone who doesn't let fear influence her opinions and viewpoints. WE need more like her!

[@petermalmgren1207]

I have been lifting weights for a long time; at 72 I can absolutely gain muscle

[@margomoore4527]

Likewise. I’m 73. After improving my overall fitness with 3-4 years of yoga and Pilates, I started about 3 years ago with weights. I have clearly gained muscle, substantiated by dexascans. But all the resistance exercise has not shifted the 8 lb of visceral fat. I’m 5 weeks into a low-carb, animal-based way of eating. I hope to see improvements in the upcoming year. I am on bio-identical hormone therapy.

[@cricketdeane3650]

Yay! You are on the path to be anything you want to be! At age 62, I was in hospital for 6 weeks after triple bypass, lost 30 lbs of muscle. The nurses were congratulating me on weight loss. I could no longer run due to muscle loss. My mission was to gain the weight and muscle back asap. Gaining the weight back was easy, rebuilding the muscle meant walking up and down hills carrying a 4kb kettlebell on one side at a time, swinging clubs, other weightlifting. It is 15 years later and finally I can run again. I have lost those 30 lbs again, but it was the fat on my waist (lost 7 inches) not arms and legs. My legs look like tree trunks again! I am female, 77, and I am just getting started.

[@BeHealing]

Yes she’s right. I’m 53 post menopausal and not taking hormones. I am still putting on muscle.

[@tnt01]

why not hrt?

[@petermalmgren1207]

Ty

[@BeHealing]

I don't have any symptoms to treat@@tnt01

[@MostAlpha]

You are too old.

[@jellybeanvinkler4878]

​@@tnt01not everyone wants to screw with their hormones. Or feels a need. I am 68, 12 years post menopausal, never took hormones. Two years ago, upon retirement, I joined a dragon boat team. I worked a fairly physical job for 45 years, but never put muscle on like I have in these last 2 years. Since joining, I have watched other seniors build muscle, too! We practice 3x per week, for an hour. 💪🐲🐉

[@chrisarp4111]

She speaks of strength training early and its contrast to Pilates. Strength training is a systematic progressive overload of the muscles to elicit a response. The overload can be more reps, more weight, more sets, reduction of total time of the session (intensity). Variety in training can be change of protocol or modalities. Pilates and group fitness are very limited in their ability to offer systematic progressive overload.

[@JillCao]

I so agree with you! The problem with group classes is that they lack the progressive overload tailored to each individual. If all one does is going to group classes, progress can be stalled. Not to mention the reliance on an instructor and a group environment to get motivated to move.

[@yvonnekiwior9633]

I agree you were setting her up!!! BUT I am so impressed how she held her own and spoke her truth.... I have much respect for Gabrielle!!

[@MrYoubet]

life is a gift and no one should waste the little time we have,, I love and respect people that study medicine,, my hat off to you and your family

[@TheNutmegStitcher]

I've seen so many improvements with HRT. I needed to add weight training to mat pilates to see strength. I like a variety of things. Walking, rebounding, dance, strength, pilates. But 3x a week of strength is my non negotiable, though not my favorite. Best investment.

[@trudibakken7952]

Wow....stop hating and start beiing thankful for these two beautiful people's insite and knowledge.

[@SydneyBristow0788]

Haha. My workout partner is a pilates instructor. She will flat out tell you that is not enough and that weight lifting is a good addition, and quite honestly biking, yoga and outdoor activities are also required.

[@SydneyBristow0788]

Wow. And my workout partner is also trying to get me into resistance training. This is an amazing podcast.

[@SydneyBristow0788]

21:40 discipline, resilience and commitment

[@SydneyBristow0788]

52:38 This is what I want to hear. Someone is willing to change their mind. This is so important for the rest of us to trust experts.

[@Melodie007]

Feeling motivated, thanks so much

[@barbbrazes869]

Love this! Great information! Happy to hear acknowledgment of critical importance of resistance training for optimal health!! Interesting contrast to Blue Zones, where no one goes to the gym!!

[@rwh4114]

Too bad we don't have the genetics of those in the blue zones.

[@getter_done]

Great episode. Thank you.

[@felipearbustopotd]

After a 2 year absence from lifting weights due to an injury and a further 8 months of rehabilitation I am now back to stimulating my muscle. The biggest shock was, how quickly muscle atrophied. Unlike before the injury I now use a combination of Isometrics and very slow 1rep movement, something I done when in rehab. What has blown my mind is the muscular response. Suffice to say I will not be returning to dynamic weight lifting. i.e. 3 sets of 12 as an example. The difference between rehab and now is the intensity, using the aforementioned method. Another side benefit is the time factor, no longer hours but mins and no need to visit the gym, another mind bending shocker. Good luck in your quest for health. Thank you for uploading and sharing.

[@virginiaholzer7358]

Very informative, intelligent conversation 👌 ❤

[@jillmartin5734]

Simply put , most waned 100 grams of protein daily…. Most women, they say eat your weight in protein daily but if not , 100 grams is minimum..

[@lisafaser6031]

Incredible information. Thank you!❤

[@bryceherring946]

The right "amount" of protein will of course vary and be different for each person, it also very much comes down to tolerance and lifestyle, a healthy fit vibrant young adult whose body is firing away on all cylinders will require more protein for muscle turn over vs a much older sedentary person BUT with that being said, one thing that is a universal truth, especially in today's processed western diet high carbohydrate focused foods, everyone should be getting MORE protein than what they are currently consuming today. And what I mean is that we have for decades underestimated and not properly focused on just how much protein people need, and unless your in the top 1 percent fitness person who has everything dialed in and broken down, the average US adult in America today whose not paying attention to the macros and prioritizing protein, they are most likely very much under consuming enough protein, let alone consuming too much. Very few adults today in our overweight and obese centric society are consuming too much protein, it's not the boogie man we need to stay away from as people encourage us to eat less protein, when in fact the good work like Dr. Lyon is doing is correctly pointing out the important role protein plays, and how often times consuming more, not less, is the real root cause solution to so much of today's metabolic disease and obesity epidemic.

[@barbarafairbanks4578]

@bryceherring946 Yah, your comment, overall, makes alot of sense... Except for one glaring🧐 'misnomer' about age & protein. You said that a younger person who is operating on all cylinders (by that I inferred you meant -- their youth hormones are basically intact) - that they require more dietary protein than the older, less active, or sedentary person. Based on (what I think I know about protein, hormones & age... hehe😁)... in my somewhat educated opinion, the opposite is true. Older folks, sedentary or not need more dietary protein (it is thought) than their younger selves/younger peers, not less protein. This is bc... 1) - A younger demographic group are still operating 'on all cylinders' with their youth hormones more or less intact. It is because of these youth hormones they can generally 'get away with' consuming less protein -- abd/or perhaps their WOE is Vegan -- but even so, maintaining their skeletal structure is not an issue at their age because of their 'youth hormones, and... 2) An older demographic group (basically operating on '3 cylinders' bc of a steady decline in youth hormones, with age) --- AND due to an aging physiology -- require a higher amount of (quality) protein, just to try to break even. Bottom line, an older demographic (it is thought) would require higher dietary protein than their younger counterparts, bc of aforementioned factors, but also their mTOR pathway for muscle protein synthesis is not as effiicient as it was in their youth - therefore, more (quality) protein is better-- in the case of advancing 'age.'

[@jellybeanvinkler4878]

​@@barbarafairbanks4578is correct according to Don Layman. Studies show that older adults require certain minimums of essential amino acids each meal in order to avoid sarcopenia.

[@-astrangerontheinternet6687]

You’ve got it backwards. Young, very active people require less protein. The body’s hormonal cascades are more sensitive when younger. Older and/or more sedentary persons require more protein.

[@MarinaFilipakos]

Is it okay to have coffee before your protein shake in the morning? Does it still count as a first protein meal?

[@birdsofco]

28:39 Link for the beginner workouts? Not seeing it in the notes.

[@jacquishugar6761]

Did they link dr. Lyon's fitness video's in the show notes? I don't see it here 🤓🧐

[@williecrooks3636]

Muscle is more important as you age then while you are younger

[@nemk2385]

Nothing is important

[@sunnyelizabeth2910]

Do you have a particular strength training program you reccommend? I would like to work with someone i trust knows what their doing?? Thx

[@NightLetterLondon]

start with 3x per week, full body workouts, there are plenty of instruction options on youtube. try Jeff Nippard or Jeremy Ethier. both know what they're talking about. also Paul Revelia, a professional women's coach - he's excellent. all have youtube channels. (i'm a personal trainer and know what i'm saying).

[@pinzytoto7698]

look up Mike Menzter 🧠💯

[@petermalmgren1207]

Muscle is healthy

[@bryceherring946]

Is pilates enough for what? Your asking about the subpar form of class that focuses on stretching? Absolutely none of that class is focused on muscle building, it's light stretching focused, it's Absolutely not enough for muscle building, skip the pilates class and get in the actual gym lifting weights 3 times a week...

[@jordanthecat]

Gabriel Lyon has the gift of being able to cram a one-minute story into a meandering ten-minute monologue.

[@birdsofco]

I like cottage cheese with fruit and Greek yogurt for breakfast.

[@juliobarrios2520]

I want the same with MMA fighters, they retire or slow at 34. Weight cutting is ruining the longevity of fighters.

[@TomSanders-r1i]

have to wonder - if muscle is the organ of longevity...why is it that most "body builders" / olympic powerlifters tend to die younger than the norm....could it be that how the muscle is developed (natural vs steroid induced) plays a role...would love to see that topic more addressed....also it sure looks like dr lyon has had a lot of work done - just my opinion ....very brilliant and inteligent - but i sure hooe she knows when to say when...but i think that ship has sailed.......

[@Divinia93]

I’ve never seen an actual natural bodybuilder die at a young age

[@birdsofco]

What about people who are low income and can't afford the correct foods for prepping? Or they can't afford a gym membership or a personal trainer? Is there a poor person plan?

[@Jerry_TheFitnessMessiah]

I do can foods daily.

[@chrismacfly6122]

You can do strength training at home, walking is free, make better choices for food, it doesn't have to be grass fed beef and all that hub bub. Ground beef is a great protein, you got this!!

[@JillCao]

In terms of foods, sardines and canned tunas are excellent sources of protein at $1-2 per serving. My local food banks give them out frequently. Eggs are two dollars a per dozen at my local Walmart. I eat two to three a day for breakfast. A dozen would last me a week. Tofu is $2 per box. Can be shared by two people. Just a few low-cost protein ideas.

[@Divinia93]

If you have internet access you can make extra money

[@denisehawkins6812]

Define carbohydrates please?

[@JamesEndo1]

When are we going to change the RDA, like Europe, and be accountable to the disease?

[@sofronioabalos2354]

Anabolic hormone derive from amino amino acid which is amine...coz carbon dioxde removed from amino acid.thats the building blocks of muscle skeletal and smooth involuntary muscle.and Anabolic steroidal hormone derive from cholesterol a building blocks of smooth involuntary muscle for longevity.

[@jillmartin5734]

How come most older people who live to 90 and above , even reach the age of 100 have never lifted weights their whole life , and never set foot in a gym ?

[@scoobydadog246]

Because it's really about being active - vs 'exercise' like weight lifting. They likely lift heavy things once in a while as part of life. And in today's world spending time in a blue lit, EMF toxic gym is a health risk. Get outside - walk , clean the house.

[@barbarafairbanks4578]

@jillimartin5734 Where'd you get this notion that...'most people over 90', etc.... No data whatsoever that this is true. I would venture to guess that 'most people over 90-100 are ambulatory via walkers, electric carts & wheelchairs.' But I couldn't state that as a fact, bc...no data, and it's just my guess. .

[@scoobydadog246]

@@barbarafairbanks4578 Good point, and I assume their 'data' are the people they know or know of; which is a limited sample. Obviously it's a complicated topic - b/c one might not know what those ppl did over the course of their lives and I think as someone wrote above, it is not just about one thing i.e. lifting weights; but rather the total lifestyle. Staying mobile and active, social interactions, love, laughter, a decent diet and avoiding the sick care system as much as possible is a general pattern I have observed (worked in health care most of my life so have been exposed to a lot of seniors ; professionally and personally. Obviously this is also anectdotal info.

[@barbarafairbanks4578]

​@scoobydadog246 👍Agree. I think that where some people see, read, and hear about instances that stand out (for any subject, really, but in this case healthy centenarians) whom against all odds are healthy, maybe even robust, and yet they've never 'worked out' at a gym. (and may even smoke & consume a diet of skittles & donuts, or whatever)😂 Then those 'instances' start to represent 'most people' (in their heads) and they start believing this is a fact😅, haha... So they start repeating this to others, 'Most people' are this, that, or the other --- when, in fact, its really only the few Instances these people have heard/read about.😆 But they've heard/read about these instances multiple times, so in their imaginations these instances grow from a few to many, or 'most'. There do exist some centenarians who are 'genetic anomalies'....somehow won the genetic longevity lottery. They've done every 'wrong' smoked all their lives, led sedentary lives, ate (and still eat) junk food and they are alive and well, to tell their stories😀 These are rare and unexplainable exceptions, and by no means represent 'most'.

[@scoobydadog246]

@@barbarafairbanks4578 Yep, I agree. And of course, the inverse is true, some can do everything 'right' and die young. I don't have a goal of living long, just living and feeling well for the years I am here. Aging is not for the faint of heart. It's not easy going to a funeral every other week and sometimes even outliving your children. Make the most of each day. One consistent trait I do see in the folks who live longer and are healthy and independent is they have that special attitude - sense of humor, and they are 'content', not necessarily life of the party 'happy', many have had hard lives, but they are not negative, bitter people. Of course it's much easier to have a good attitude when one has good health :)

[@sterlgirlceline]

⭐️⭐️⭐️⭐️⭐️⭐️

[@Blahblahblahblahhhhh]

What is the protein powder behind him that she recommends?

[@esvedra2419]

How do you explain that longest living people - asians are not particularly known for having high muscle mass?

[@rwh4114]

"Studies show that the genetic makeup of Okinawans helps prevent inflammatory and autoimmune diseases. Okinawan centenarians have a higher prevalence of specific type-2 HLA gene variants that tend to lower inflammation and favor longevity. They may also be more likely to carry a protective variant of the FOXO3 gene involved in regulating metabolism and cell growth."

[@esvedra2419]

@@rwh4114 Interesting. That tells me that health and longevity is mostly determined by our genetic composition., Not muscle mass as Dr. Gabrielle claims. Of course, it helps with functionality. It would be great to be able to perform physical tasks into late years. However it is not necessary to build a lot of muscle mass lifting heavy weights and eating large amounts of protein. Pilates is enormously effective and therapeutic practice, as is yoga and calisthenics. I'd rather see people over 40 do that than chasing numbers with bad technique ( from my observation as a trainer, most people are not able to perform such lifts as deadlift, squat, press etc. so encouraging them to do so may bring more harm than good). Sorry, I just see too many people lifting with bad form, it makes me cringe. And I feel especially sorry seeing elderly attempting doing that...

[@barbarafairbanks4578]

​​​​@@esvedra2419 Hmm🤔...I think you may have leaped to a conclusion based on what you just read in comments, (re Asian genetics & longevity) and came up far short of a logical conclusion (in my opinion). e.g., what you just read does not 'tell you' that Dr. Lyon is wrong in her 'claims' about muscle, longevity and healthspan. That sounds, to me, like such a black/white way to conceptualize data. Jumping to conclusions based on a bit of data...will steer anyone far off course in their thinking about a subject. P.s. how is 'cringing' over bad form in any way useful? If you are a trainer, it is your job to assess performance ability and teach your clients correct form. Sounds like you may be precipitously putting needless limitations on your clients - in your pre-conceived notions that 'most' folks cannot perform squats/deadlifts, etc. ( just my pov fm reading your post). ...and yes, the elderly (especially) should be lifting and consuming protein-forward meals right along with the rest of us, imo!

[@esvedra2419]

@@barbarafairbanks4578 Thanks for your input but looks like you may misinterpreted data or what I just meant in my comment. Biological determination plays quite important part in human's health and longevity. Yes, physical activity and healthy diet does help to large extend, however it doesn't mean that everybody NEEDS to engage in weight lifting. What I meant in my previous comment, and perhaps didn't communicate it clear, that most of the elderly or people after years of sedentary lifestyle will have too many muscular imbalances, joint issues etc., so to suggest them just go online and lift weights over other other therapeutic practices is insane. To your knowledge, I did no speak about my clients - these are just people training in the gym, where I do not have licence or permission to train. Whenever I have opportunity to talk to someone such, I always recommend to start with training for balance and stability - do pilates or yoga instead. Unless you lived under the rock pilates has a form of resistance -reformer. And you can put on healthy amount of muscle to look and feel great.

[@SuperheroRockstar]

Because historically their diets are vastly different. America has been consuming ultra-processed foods that have little to no nutritional value, whereas in Asian cultures, until more recently, meals were cooked with fresh ingredients at home, likely at home and by mom. Although due to extended work hours and increase in food prices, even Asian cultures will be trending downwards in terms of health and longevity. Proper nutrition is just as important for gaining muscle. And Americans are struggling with that hard compared to almost every other country.

[@AnnemarieMytka]

What about muscles wasting thanks Anne Marie

[@birdsofco]

37:17 The food is not the same food. Lots of fast food options and "busy" people not eating a balanced meal.

[@12233445566abc]

Where does it say how much protein to take????!! Click bait.

[@Msloverawfood]

Individual specific

[@joeguercio4157]

Most in the know recommend 1g of protein for ideal body weight but anything higher than the RDA would be optimal

[@cathyjennings5580]

How can senior WOMEN in our 60s & 70 s heal & prevent kidney harm. Cocoa & protein has researchers finding protein: meats are causing kidney disease problems???? Is it ENZYMES DEFICIENCIES to digest the dietary meat proteins ??? Acid DEFICIENCIES??? 😮😢

[@donaldmbamah4105]

Why are these people Affraid to say that anything that isn’t Buiding muscle is waste if life.

[@yvonnekiwior9633]

❤🎉🎉❤

[@MrYoubet]

speaking of mirror, have you seen your hair,, i can send you a comb, the water you can get yourself

[@tatjanakecman7236]

I cannot take anything else in the morning except for coffee and a cup of green tea. So, I am not a breakfast person, and I am okay with that. None of the rules are universal.

[@barbarafairbanks4578]

@tatajanakecman What Dr. L said about benefits for an early a.m. breakfast is study supported. What you are talking about is an 'N of 1' anecdote - i.e., your anecdotal experience.... which is fine, but indicates nothing relevant to Dr. Lyon's comment about breakfast timing. Just want to point out, there are some valid, well run studies done, and publshed in 'blue ribbon' scientific journals, like 'Cell', for instance -- Indicating that the human Circadian Rhythm (which IS universal) has a direct bearing on how efficiently, or not, the body processes nutrients at specific times during the human circadian cycle. One study, in particular, indicated that breakfast consumed (prior to 10:00 a.m.) is one of those times when the human body more efficiently processes nutrients, specifically protein for muscle protein synthesis - than the exact same meal - first meal of the day - consumed LATER in the day. The study showed better outcomes in post prandial strength tests on subjects in the early a.m. breakfast group, compared to strength test outcomes in the group eating the same exact meal later in the day. Higher scoring strength test results in the early a.m. breakfast eaters. I'm referring to Dr. Satchin Panda's studies @ Scripps Clinic's Center for Biological studies. The studies were vetted by and published in, the scientific journal 'Cell' (about 3, maybe 4, years ago). There was a second study done that basically came to the same conclusion as the Satchin Panda study. (done last year, I believe, but I've lost track of the scientific group, or where the study was published.) I do know it got published in a respectable journal, however.

[@Tfit7]

Breakfast just means breaking the fast. I don’t think it really matters what time in the morning or afternoon or evening that happens? Keep doing what you know is good for you and break the fast at whatever time works best. N=1

[@barbarafairbanks4578]

​@@Tfit7 Haha, I practically wrote a dissertation on why WHEN eating 'breakfast' DOES matter - complete with scientist's names and study data. And and here YOU are trying to tell us ' it really doesn't matter.' Kind of hilarious😅 (btw, an astute 2nd grader (or even younger) would know that breakfast means 'breaking the fast', lol😅 But thanks (I guess) for your brilliancy there😆

[@Tfit7]

@@barbarafairbanks4578 Oh Okay. Very interesting response to a very basic and general thought regarding breakfast. Let me bow down to you magnificent one as you provide me your dissertation. I’m waiting. In your dissertation did you provide real EVIDENCE for what people have done for thousands of years before breakfast was a term? In your dissertation did it show the differences (positive or negative) between people who work a night shift and are sleeping during morning hours compared to those who are not? What were the outcomes? In your dissertation does it show the positive or negative differences between people who are eating one meal a day, or two meals a day, and how they are healing their ailments and thriving regardless of meal timing? How many people did you do a double blind study on to get your results? Is your dissertation full of opinions (scientific or otherwise) or actual REAL evidence? Who are your “scientists” and what is the “study data” and have you looked at the contrarian opinions by other scientists regarding your so-called “Does matter” postulation? Also, Does your ad hominem attack on a 2nd grader validate your opinion? Does your ad hominem attack on a 2nd grader make you the smartest person in the thread or the room? Or, does your ad hominem attack on a 2nd grader show that you might have a mental dysfunction? I don’t know, but I’d like to find out. Something tells me that your reply will show the truth of the matter. I’ll wait patiently, then I’ll decide if it’s worth my time to respond to a potential lunatic, or worse, academic nut job with a narcissist agenda. For now, I’ll leave you with this… Proverbs 18:2 (that’s right, you’ll have to look it up) Hopefully this helps you. If not, know I’m praying it will eventually. And, at this very moment, I mean that wholeheartedly. I’ll give you this one below - Luke 23:34 - Then Jesus said, “Father, forgive them, for they do not know what they do.” And they divided His garments and cast lots.

[@robinchat9024]

@@barbarafairbanks4578So scientist person.. When IS the best time to break-fast?... I’m seriously interested.. thanks in advance 🙏

[@HerbertFlowers-l3h]

Old ladies thinking about protein intake, what ever happened to crocheting?

[@josephmarcello7481]

Heavens, woman, why don't you work on your self-image a little more? The beginning to look absolutely extraterrestrial.. narcissist has no advantage on you.. it's fine to take care of once appearance, dear lady, but the cold, icy, paralytic from a deer in the headlights level of self-cleaning will have the ultimate effect of alienating those in your midst or those who are viewing you virtually. You virtually. You need to continue to appear like a human being and not the synthetic creation of the multiverse.😊

[@tuhongan]

The interviewer talks so slow that I think his mind is somewhere else.

[@Msloverawfood]

Geez, now we criticize how someone speaks???? Get a life.

[@tuhongan]

@@Msloverawfood why not? Am doing exactly what you are doing, hypocrite!

[@barbarafairbanks4578]

@tuhongan Rather than complain 😫 over someones speech pattern, you CAN speed up playback. 1.25 is comfortable to listen to for a 'slow talker'.

[@stay_cee]

I’m 47 , peri menopausal, and I’m having no issue building muscle using only plant proteins. There is a lot of individuality and I’m sure the micro biome plays a role as well as genetics. As far as “dietary guidelines “ for protein…. Who do you know that follows dietary guidelines? Lol As a vegan I can tell you almost every single dish in an restaurant has meat / dairy etc and there is no shortage in protein…. Unless you are an old person not eating enough calories, or someone else with a low appetite… you aren’t short on protein, you are short on exercise and healthy food.

[@-astrangerontheinternet6687]

I became severely sick as a vegan. I’ve never met a healthy vegan in real life- except for the one who swore tuna in a can and an occasional hamburger doesn’t count.

[@919floyd]

What’s the right amount of make up, surgery, lip injections??? Women are their worst enemy

[@itsme-s7o]

how much facial cosmetic work and botox do you think this woman has had?

[@mishkathlay]

what happens at her (our age) as body builders, we lose all the healthy fat pad in our faces and get that gaunt appearance. Even botox and fillers will be rapidly reabsorbed into our bodies from weight training and gaining more lean mass and less body fat. Some try to chase it with lip fillers and such and can take things too far, depending on the attitude of the injector. Conservative injectors who really understand attractive facial anatomy and how to maintain it are a blessing.

[@HerbertFlowers-l3h]

It only matters until her clothes are off , then the mystery is unveiled. Fat folds, cringing skin, no skin moisture, grayish hair, moodiness, hands all wrinkled, incontinence, loss of memory. Other than that I guess she's a little younger

[@HerbertFlowers-l3h]

My great grandmother will give her a run for her money.

[@denisemc607]

Learned lots! Rec. ❤Don Laymen❤ assoc. upfront in your episode! I am a kick ass 64 and weight lifting as heavy as poss 6-8 reps x 3 plus 20 min. full pelt sprints w/ rest in between and look 50 (some days my scale age is 49 😂) Also do some yoga/pilates for a warmup - flexibility insurance and love it saves me so much time than long cardio. Credits: Peter Attia, Stacy Sims, and excellent trainers at my gym - got lucky.

[@barbarafairbanks4578]

@Denisemc607 Hmm🤔... Maybe I inferred wrong. But sounds like amongst your influencers for skipping long cardio is DR. Peter Attia? He actually recommends as much as 45mn sessions (imo, that's long) 2- 4x/wk of zone 2 cardio (for CV health) As for Dr Sims, yah she says skip the long cardio, and also highly recommends sprints, especially for post MP women. In following Attia, I'm doing lots of zone 2 cardio (outdoors, to Alt. Endurance tunes blasting from my earbuds - over rough terrain - and I'm kinda addicted to that😅 Also lift 'heavy' (for me, haha) -am using progressive overload, though, so my 'heavy' is getting heavier.) Also using a mix of pilates/isometrics/light calisthenics/ stretching ('Callanetics' sessions on DVD) to warm up pre-lifting. As for sprinting, I really want to start but hung up on what shoes!?? 😮...everyone I've asked has been vague about shoes for sprinting. Rn I'm doing my outdoor zone 2 in Sorrel hikers - which...this type of terrain really does demand. My feet are really used to a roomy toe box, and flat soles - no insole padding - for my zone 2 work. But, no way can I sprint in my Sorrel hikers.🙄 Do you have any shoe suggestions, Denise?

[@denisemc607]

@@barbarafairbanks4578 Thanks for the in depth reply. Yes both Attia, more Stacy Sims as she is all about women now :-) and progressively heavier. The sprints are so short I just wear my Nike cloth runners and Mountain warehouse hiking shoes - loooove a roomy toe box - xx

[@barbarafairbanks4578]

​@@denisemc607👍 Thanks for the reply, Denise😊

[@jellybeanvinkler4878]

Dr Sean Omara is all for optimizing health thru diet and sprinting. Check his channel out. He has some great photos and info.