Top 10 Reasons Why Sprinting is Better for Fat Loss, Longevity, & More - With Cynthia Monteleone

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Dec 30, 2025

Cynthia Monteleone, a world champion masters sprinter and metabolic practitioner, dives into the incredible benefits of sprinting for health and longevity. She discusses how sprinting can enhance gut health, boost brain-derived neurotrophic factor (BDNF), and improve mood while burning fat more effectively than endurance training. Cynthia emphasizes that it's never too late to start sprinting, sharing her own transformative journey and offering practical tips for beginners. Get ready to sprint your way to better health!

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INSIGHT

Hormone-Friendly High Intensity

Endurance training chronically elevates cortisol and disrupts sex hormones, especially in women over 40.
Sprinting causes a shorter cortisol spike and preserves hormonal balance better.

INSIGHT

Endurance Can Wreck Your Gut

Long-duration endurance exercise disrupts gut bacteria and increases gastrointestinal problems.
Sprinting avoids the same gut disturbances linked to marathon-style training.

INSIGHT

Sprinting Boosts Brain Fertilizer

Sprinting increases BDNF more than endurance work, improving learning and neuroplasticity.
High-intensity intervals produced measurable gains in learning ability tied to BDNF rises.

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Consistently moving your body in a way that you enjoy is the best route to optimal health. However, in recent years emerging science has shown the benefits that sprint training can have on human health. On this episode of The Model Health Show, you’re going to learn about the science of sprinting.

Today’s guest, Cynthia Monteleone is a 400-meter world champion masters sprinter and decathlete who ran her fastest times in her 40s. Cynthia is also a metabolic practitioner who works with clientele ranging from Olympians to everyday folks. She is an expert on sprinting over 40, and on today’s show she’s sharing the top 10 reasons why sprinting is better than endurance training for longevity.

You’re going to learn how sprinting can affect everything from your gut health to your heart health, the best ways to burn fat, and more. Cynthia is also sharing her personal experience becoming an athlete during midlife and how beginners can start sprint training. Cynthia’s message is that it’s never too late to empower yourself to reach your goals, and I hope this episode resonates with you!

In this episode you’ll discover:

The top ten reasons why sprinting is better than endurance training for longevity. (2:43)
How endurance training impacts gut health. (4:50)
The link between sprinting and BDNF production. (5:18)
How sprinting impacts fat burning. (7:57)
Why sprinting can aid in heart health. (13:18)
What dynapenia is. (25:08)
How Cynthia became a world champion masters sprinter. (29:23)
What Cynthia eats to support her neurotransmitters. (34:45)
How beginners can build up to sprinting. (45:05)
Which strength training exercises are best for sprinters. (45:57)
How to improve your form and breathing while sprinting. (53:34)

Items mentioned in this episode include:

Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping!
Fast Over 40 by Cynthia Monteleone - Check out Cynthia’s book here!
Connect with Cynthia Monteleone Website / Shop / Instagram

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This episode of The Model Health Show is brought to you by Organifi.

Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.