Listener Q&A - How To Make Good Bone Broth, Curing Plantar Fasciitis, Aerobic vs Anaerobic Exercise, and Craving Sugar (Breather Episode with Brad)

Apr 17, 2020

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(Breather) Covering some great questions from listeners in today’s breather show. Thanks to everyone who wrote in for asking about a variety of topics - from fasting to aerobic vs anaerobic workouts, sugar cravings, how to make good bone broth, and more!

We start off on a high note with a message from a listener named Jim who is now happily plantar fasciitis free, thanks to my video showing how to do two stretches that are major game changers for those suffering from plantar fasciitis. Next is a question about the best cooking methods for homemade bone broth. I personally like to put it on simmer for 48 hours and take the extra step of adding in a few tablespoons of white vinegar, which helps draw out nutrients from the bones. And as discussed during my show with Sharon Brown, a high-quality broth should be gelatinous when refrigerated, because that’s where the good stuff is - in the fat! I’ve also recently been taking 30 grams of collagen powder a day as per Mark Sisson’s advice - why not get a little extra collagen in there? We know that meat on the bone is one of the Four Pillars of the Human Diet, and collagen itself is a very interesting molecule because it has heliotropic benefits, meaning it travels to the areas in your body that need it most!

We move onto a discussion of anaerobic vs. aerobic exercise, and a listener shares how maf has improved their tennis game so much that they are now dominating the very people who used to crush them in the game! They credit their success to taking a 3-month hiatus from tennis and doing nothing but “strict maf” runs using the 180 minus age formula (and incorporating plenty of recovery), which allowed them to strengthen their body’s fat-burning capabilities and nurture immune and metabolic function, without pushing themselves so hard that they crashed and experienced burnout. Knowing (or not knowing) when to take it easy can really make or break the success of your fitness program. In fact, this listener reveals that there is a lot of burnout among tennis players! Regardless of which sport you play, remember that all athletes should be careful not to push their bodies too hard. Ultimately, it’s about strengthening your aerobic base, so whatever workouts you do, you’ll be able to launch from a higher fitness platform.

Next up is a question from a listener who’s been experiencing cravings for sugar (and more calories in general) in the evening - what’s that all about? Well, since the question comes from someone who 1) has a pretty extreme training regimen, 2) sticks to a strict intermittent fasting schedule, and 3) hasn’t been sleeping enough, then this could be a sign that they’re not getting adequate calories during their eating window. It’s also simply too much stress on the body. Someone with low body fat, who has done 14 Ironman competitions, and is clearly super fit could actually really benefit from consuming more calories, upping carbohydrate intake, and not sticking so diligently to a compressed eating window. Craving sugar in the evening is also usually an indication of being overstressed. When you’re overstressed, your body goes into fight or flight mode because of the overstimulation of your parasympathetic nervous system. Not having a healthy balance of stress and rest patterns throughout your day is what puts you right into sugar craving mode, that those cravings show up at night, when your body is dying for a quick source of energy. Adding more healthy carbohydrates and taking it a little easier should help any listeners who have been experiencing similar symptoms of overstress. Of course, some people are highly fat-adapted and can skip a meal or two with no problems, but it’s really important to be careful, and also realistic about what your capabilities and limits are, especially if you don’t have much experience with fasting. Thanks to everyone who wrote in with inquiries - I appreciate the support, and I look forward to the next batch questions and insightful comments!

TIMESTAMPS:

A listener shares how he was able to cure his Plantar Fasciitis after viewing Brad’s stretches. [05:24]

A listener asks about making good bone broth. [07:05]

Adhering to Maffetone’s maximum aerobic function theory helps this tennis player’s game. Take 180 minus your age and do your workouts at or below that heart rate. [09:33]

Tennis and basketball players need to learn the difference between aerobic workout and an anaerobic session. [12:40]

When a person practices intermediate fasting and is extremely vigorous in their workouts, and there is a problem with craving sugar in the evening, that’s a sign of probably not eating enough calories during that eating window. [15:29]

Skipping meals should not be done until you are highly fat adapted and feel great. [24:00]

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