ECFIT Mobility Monday 2-10-2025

With Erin Carson. 

Decompression breathing at the end of the video. 

A Max Lugavere podcast on protein, creatine and essential amino acids

A deep dive and clear answers on dosage, timing and strength training.

Among other interesting things, what comes up is the term anabolic resistance. Anabolic resistence is connected to age, and older people cannot absorb and utilize properly as younger adults do. 

Aging has been associated with a reduced muscle protein synthetic response to protein intake, termed “anabolic resistance.” Physical activity performed before protein intake increases the use of protein-derived amino acids for postprandial muscle protein accretion in senescent muscle. Thus, the level of habitual physical activity may be fundamental to maintain the anabolic responsiveness to protein intake with aging.
"Anabolic Resistance of Muscle Protein Synthesis with Aging"

Burd, Nicholas A.; Gorissen, Stefan H.; van Loon, Luc J.C.

https://journals.lww.com/acsm-essr/fulltext/2013/07000/anabolic_resistance_of_muscle_protein_synthesis.6.aspx

PS The person who is interviewed, Angelo Keely, is the co-founder and CEO of Kion, a supplement company focused on science-backed products for performance, recovery, and longevity.

How to treat pain in running

Often it is difficult to discern if a pain is important or not, when is it time to continue running and when it is time to stop. How can we distinguish between normal stiffness, discomfort, and injury?

In this video Coach Parry gives us some good advice and insigths.

Coach Parry elaborates on the following topics:

• The different types of pain runners experience 
• Red flags that signal you should stop running 
• What to do when pain strikes mid-run 
• How to track pain to avoid long-term issues 
• The best recovery strategies, including strength training, mobility work, and sleep 
• Long-term pain-prevention habits to keep you running strong well into your 70s and beyond

If you would like to have access to Coach Parry programs, click on the follow link:

https://coachparry.com/join-coach-parry/?via=tatiani

Pain in the joints and ligaments it can also be associated with age. 
Do some mobility when you wake up in the morning, 5-10 minutes is enough. 

Change one's mindset and training smarter. Accept were we are and work from there. 

8 Signs You're Becoming A Stronger Runner

Some of the signs:

1. Setting new PR's

2. Running with better form 

3. You've become less injury prone

4. Climbing hills with ease

5. Recovering faster

6. You feel more energized

7. Strength training

8. You are staying consistent

Three unexpected signhs:

• You are more aware of your body
• You are listening to your body 
• You are fueling properly

I noticed that many of them are happening to me already. This is a sign that Coach Parry's programs do work. If you want to check for yourself, there is a free web class. Save your spot by clicking here:

https://joinnow.live/s/AecNNp?v1=tatiani

 

9 CRITICAL Supplements for 45+ Female Runners

In this video, Shona Hendricks, a sport scient from the university of Pretoria, breaks down how supplements like collagen, protein, creatine, vitamin c, zinc, probiotics etc. can help a female runner in menopause. 

If you are interested in Shona's training programs for female runners after 45, please check the link.

Mobility Monday with Erin Carson

What a great way to start one's day with some mobility exercises! Just 15 minutes! It makes such a difference! These exercises are a must for runners. This workout focuses on toes, ,hips, glutes and hinge movements.

Hip mobility and total body foam rolling by ECFIT

I tried CREATINE for 6 weeks … here's what happened, pros and cons

The Truth About Creatine & Exercise! 30% Of People Will Die From This! T...

"Stress Isn't The Enemy!" Why Some Stress Is Actually GOOD For You - Dr....

Dr. Sharon Horesh Berquist is a board-certified internal medicine physician, lifestyle medicine expert, and author of The Stress Paradox, specializing in the science of resilience and healthy aging. Finding the sweet spot of challenging our minds and bodies is the key to finding harmony and good health. Enjoy the podcast. 

How to go through your day after a poor night sleep

 I have used this hack, and it really helped me go through a difficult day after a very poor night sleep. According to an article published in www.nature.com,

Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation

https://www.nature.com/articles/s41598-024-54249-9

Max Lugavere from the "Genius Life" podcasts says:

"If you’ve ever felt mentally wrecked after a night of poor sleep, this study is fascinating. Researchers found that a single high dose of creatine monohydrate (0.35 g/kg) improved cognitive performance and processing speed during 21 hours of sleep deprivation. Normally, creatine’s brain-boosting effects require weeks of consistent intake, but this study suggests that a big one-time dose can temporarily counteract some of the metabolic and cognitive crashes caused by sleep loss. The creatine helped maintain brain energy levels, prevented a drop in pH, and even altered key brain metabolites — all signs that it may be a useful tool for those unavoidable sleepless nights. For reference, that dose translates to about 19g for a 120 lb person and 29g for a 180 lb person — much higher than the typical 3-5g daily dose that is typically recommended.

High Functioning Depression & Anxiety in Perimenopause & Actionable Solu...

Depression & anxiety, especially during perimenopause & menopause can be very difficult. There are some steps that can be taken to mitigate the symptoms such as informing yourselves, having the right diet, exercise, and quality sleep. But there is more! so tune in and join the conversation. 

Stanford Doctor: Beat joint inflamation in 8 weeks | Dr. Tamiko Katsumoto

11 Running Mistakes (We Still Make) That Can RUIN Your Running

The best advice for the effective recovery and running strong strategies. 

• Grab Coach Parry full mobility flow here.
• Grab a strength plan for runners here.
• Coach Parry website.