by Dr. Natasha Turner ND
Week Two of My Five Week Metabolic Reset: Start Working on Your Marvelous Muscle
We all lose muscle as we age and this is exacerbated and accelerated at a much greater rate if we:
In general, I recommend and personally complete on a weekly basis two types of workouts for my own strength, muscle mass, hormonal and bone health:
My gift to you as part of your metabolic reset for week two is the perfect workout to preserve fat loss, optimize the hormones of strength and metabolism (growth hormone, cortisol, thyroid hormones, DHEA and testosterone). This workout is also the best for mood boosting and preventing burnout. The wrong type of exercise when you are stressed, burned out, anxious, depressed, nervous system in decline, it will only make your symptoms worse – I like to call this the Avici Effect after watching his life story documentary on Netlfix. I was so saddened to see the wrong type of support he was receiving. It was truly heartbreaking.
The Hormone Diet Exercise (Cardio Component) Prescription for Fat Loss, Reducing Stress, Preserving and Building Muscle and Boosting Metabolism:
Two to five times a week: Cardio Component For Fat Loss, Strength and Energy – Pick depending on your time, energy and brain space:
Long/Low/ Slow: Walking minimum an hour at a time (outside) – needs to be this long for fat loss – or on treadmill – walk incline 4 speed of 4)
Red/Hot/hot/Sweating: Sprinting 20 seconds X10 or do intervals on the treadmill – max twice a week for sprinting. Or on the treadmill – see my facebook page.
These can be completed on an empty stomach. Be sure to eat a Hormone Diet friendly meal within 45 minutes of finishing. Or before the workout start out with my breakfast challenge which is a healthy way to implement intermittent fasting into your lifestyle.
The Hormone Diet Exercise Prescription (Strength and
Metabolic Component) Minimum to, Ideal
is Three to Maximum of Four Workouts Per Week (More Important Than Cardio if
you have to pick based on your time)
Metabolic Workout 1 (see Youtube for descriptions of workouts and to learn proper techniques)
Metabolic Workout 2
Never complete your strength training workouts on an empty stomach. The best pre-workout combination is my alternative to intermittent fasting mixture that also provides collagen, creatine and protein for your performance and strength. You will also have significantly reduced level of soreness after working out. Follow your workout with a Hormone Diet meal when you get hungry.
To learn more about the importance of protein, muscle and strength as well as why we approach fat loss like we do at Clear Medicine, read this Men’s Health 2015 article. This is a fantastic summary and I share it with all of my patients to educate them on avoiding weight loss versus fat loss and keeping strong, no matter how old they are.