[00:00:00] Carl Lanore: [00:00:00] welcome back believe it or not. Because if you're on Facebook trying to watch this show a minute ago, we have all sorts of problems. Thanks to Microsoft. Today is September 30th. It's a Tuesday and we have a really really really important show planned. But of course my Microsoft base machine decided to download

[00:00:20] It's new. I don't know, you know every day you get some update and of course it froze while I was downloading. So I had a hard restart the computer which totally crashed everything and we could not do the Facebook live that we wanted to do because Kristen trombetta is a lot prettier than I am. It would have been nice to have her on the screen next me

[00:00:41] How you doing, Chris?

[00:00:42] Kristen Trombetta : [00:00:42] Great, how are you doing?

[00:00:44] Carl Lanore: [00:00:44] Good good, so we couldn't do this for a second ago. So let's let give me a five count count to five. 

[00:00:52] Kristen Trombetta : [00:00:52] Water three, two, one one

[00:00:54] Carl Lanore: [00:00:54] more time.

[00:00:56] Kristen Trombetta : [00:00:56] Five four three, two [00:01:00] one.

[00:01:00] Carl Lanore: [00:01:00] Okay, that's better. Thank you. Okay, so I'm disconnecting just so you know, I'm dropping the cameras at just taking forever because my computer is just being really

[00:01:08] Really difficult. All right. And so the the you're strictly on phone now, so we're all set perfect. Thanks for being here today. And thanks for putting up with all this I literally started this update an hour ago. And and it just froze it said, you know, do not turn your computer off with still downloading files and it's like, okay, when does this become, you know bailout time and I went on I Googled it and said, yes, you can absolutely restart your computer and

[00:01:37] My computer is Crash. So I'm sure I'm gonna have to do some sort of stuff to it later. Anyway, yeah, that's okay. That's okay, you know for 13 years. All I did was the podcast, you know, I mean, that's all I did. So the idea that all of a sudden I have to do video, it's nice. I like video. Don't get me wrong

[00:01:57] I think we engage different people on.

[00:02:00] [00:02:00] Kristen Trombetta : [00:02:00] Definitely,

[00:02:01] Carl Lanore: [00:02:01] but but this is really the majority of consumption of my show is the podcast so as long as we keep doing this we're in good shape anyway, so I had the lovely opportunity to spend time with your darling husband Derek.

[00:02:16] Kristen Trombetta : [00:02:16] We had so much fun with

[00:02:17] Carl Lanore: [00:02:17] you

[00:02:17] Yes, and then we so Ron Penna. Let us use his Tesla to get around La and so one early morning Derek and I. Got in the car and we were gonna go to Ron's house and lo and behold we couldn't figure out how to get the rear window defogger to come on this, you know, Tesla is a very sophisticated vehicle and and Derek and I are very intelligent people, you know, like we can crack codes we can figure stuff out

[00:02:47] We could not get the rear window defogger. To De fog the window make it so backing up was treacherous and I refuse to drive I met Derek drive

[00:02:58] Kristen Trombetta : [00:02:58] because I'm

[00:02:58] Carl Lanore: [00:02:58] sad but I heard I'm a [00:03:00] purse. I didn't want to I don't want to be the one to make a mistake. So he hadn't even

[00:03:04] Kristen Trombetta : [00:03:04] I would have done the same thing

[00:03:07] Carl Lanore: [00:03:07] So he's so he and I started talking about this topic that we're going to so one of the things that I've learned personally and from other people is that there's this. Assumption that cardio any cardio all cardio over time will make you more fit and more conditioned and and one of the greatest indicators, I think that we can all agree of your level of Fitness conditioning and Readiness is your resting heart rate, you know, we have heart rate variability monitors are sleep tracker Rings track or heart rate

[00:03:45] Resting heart rate people brag all my resting heart rate is 46 because that's indicative of a body that is running so efficiently. That the heart only need beat 40 times or 50 times or [00:04:00] even low 60s a minute. And this is by far and would you agree that this is a benchmark by both doctors the medical office oxy and fitness experts of a person's level of condition Readiness and fitness

[00:04:14] Would you agree with

[00:04:14] Kristen Trombetta : [00:04:14] that? Exactly? Right? And I think we're just going about it all wrong right now with. All the intense cardio and all the intense conditioning and the CrossFit style workouts non-stop. I think it's just wrecking people.

[00:04:29] Carl Lanore: [00:04:29] Well, so let's let's let's tangentially introduce this into this discussion, but we're not going to talk about this anymore for than this

[00:04:37] I know a lot of people who do CrossFit that have ridiculously high blood pressure.

[00:04:42] Kristen Trombetta : [00:04:42] Yeah. Yeah exactly,

[00:04:44] Carl Lanore: [00:04:44] right and and like and they're like, you know, I'm talk about young people. I'm told by people in their 30s. I'm not sure about the old guys like me in their 60s by guys in their 30s and they're like man, you know, my blood pressure is like 220 over 108 and [00:05:00] I like I train three hours a day 6 days a week

[00:05:03] I don't understand it. And I think that we've always been under this assumption that the harder you work the more conditioned you will become. And the more fit you will be and then your heart rate should be dropping and things like blood pressure should be dropping but we're not seeing that all we not

[00:05:22] Kristen Trombetta : [00:05:22] at all

[00:05:23] Well, I think the thought process anymore is to do more to grind more to go to the gym more but I think it's really good simple things that simple. Easy, but hard to apply things or the things that will really pay off long term for people and what we're going to talk about today is one of those things

[00:05:42] Carl Lanore: [00:05:42] so and and we're going to talk about that

[00:05:44] But you raised this point we have so many people out there today who are gurus who are teachers who are motivators and they their constant mesh that message is go to sleep later wake up earlier [00:06:00] grind that or if you want to be successful. You gotta grow if you're in. And you know, I don't know if you've heard me say this before on the show, but I blame one movie and one character for this phenomenon

[00:06:14] We see today and with it. I don't know if you remember the movie Wall. With with Bud Fox was played by who's the guy I can't believe again Estevez his brother. The one that was went crazy Emilio Estevez his brother Charlie Sheen Charlie showed played Bud Fox and Michael Douglas played a guy named That was supposed to be portrayed after Ivan boesky

[00:06:41] The junk junk bond deal. His name was Gordon. Gekko. Gordon. Gekko was a billionaire very powerful man. Bud Fox wanted to be powerful. He wants to be wealthy and gecko took Bud Fox under his wing and this one scene where Bud Fox is [00:07:00] just waking up in the morning. And I think it was a weekend or a Friday morning or something like that

[00:07:05] And Bud was just getting up at like 6:00 a.m. He gets a call from Gordon Gekko who lives on the west coast. So that means it's 3 a.m. In the West. And Gordon Gekko is walking along the beach and he's got an old Motorola 88000 cell phone to his hand and he's calling Bud Fox who's just getting out of bed and he's saying but man you never you not going to make any money as while you sleep he says I just got off the phone with China

[00:07:33] I've been training a trading all night long, you know stocks and but I've been trading all night, dude, you don't make money when you sleep and I think. There was this overwhelming shift in Consciousness in our country where people went. Oh damn if I want to be successful and Wealthy, I got to stop sleeping

[00:07:53] Kristen Trombetta : [00:07:53] Yeah. Yeah. I think I haven't seen that movie, but I agree with that but I think it's so amazing [00:08:00] to see actually the opposite than these people whether they're working out or whether in business and they're doing less but they're reaping more so it's fun, too. Talk about

[00:08:09] Carl Lanore: [00:08:09] this. Yeah. Yeah, and and that and that's a separate show in and of itself that we could do because I really do think that that the time to grind is passing and the time to unwind and think and spend more time

[00:08:21] Thinking is is really upon us but that's another story. So we do the same thing with our cardio right more cardio cardio more an hour two hours three hours of cardio my oh I got 36 Thousand Steps today on my my tracking device. It's like people are driving themselves. Into the ground and there is no Finish Line either

[00:08:42] Kristen Trombetta : [00:08:42] exactly

[00:08:44] Carl Lanore: [00:08:44] So he talked about this talked about the type of cardio that destroys.

[00:08:49] Kristen Trombetta : [00:08:49] Well, I think there's the syndrome it's called chronic cardio syndrome. And basically if we think about our body we have our anaerobic Energy System and our aerobic Energy System. So [00:09:00] anaerobic is going to be like our Sprint's it doesn't have to be running

[00:09:03] It could be on a bike. It's going to be our heavy weight lifting and we're going to be using more glucose and glycogen for fuel and then we have our aerobic Energy System, which. What we're going to talk about a little bit here and we're accessing fat for fuel but basically people aren't working in either of these zones

[00:09:21] Then these black is zones where there's just smashing themselves and they're on the StairMaster for. 45 minutes everyday all out and they're wrecking their bodies are getting hurt. Their hormones are screwed up and they're gaining weight and they're not reaping the results that ultimately they want and that they can get if they programmed things appropriately

[00:09:44] Carl Lanore: [00:09:44] and I have to say to not acknowledge the difference between men and women is disingenuous by any Fitness

[00:09:52] Expert today, we have guys and gals out there who are Fitness Experts? They write books on nutrition and [00:10:00] training and all this and their attitude is, you know, a woman is if she's not losing weight. She's just eating too much. She's not moving enough and the reality is that overtraining. Plays a role in body composition and women can become overtrained even easier than men because they're much more complex

[00:10:21] They can act they have a factory that builds humans inside them exactly. Their body is going to protect against certain things because they may get pregnant. Yep.

[00:10:32] Kristen Trombetta : [00:10:32] Yep when I think particularly for women, I think. We naturally store a little bit more body fat and that's like you're saying that's how we were built and designed but then I think we see via social media or whatever it is that we need to be doing this grind over and over again, but things can be tweaked and we can get the great results

[00:10:55] But everybody wants with the methadone heart rate, which we'll [00:11:00] talk about and with some lifestyle factors that we can change. Okay,

[00:11:03] Carl Lanore: [00:11:03] so my big boy. Since you Unleashed his name his name is film a Fatone, correct? Exactly. Right? I've heard of him before. I just don't know where I met even met him

[00:11:14] So talk about this this approach to cardio that actually does improve conditioning and lower resting heart rate.

[00:11:23] Kristen Trombetta : [00:11:23] Okay. So this is what I love so much so film acetone created this and he calls it the math MAF math methods so masd and for maximal aerobic function and basically it's a sudden Mac submaximal heart rate protocol of not exceeding 180 minus your H and doing this for aerobic bursts of about 30 plus minutes

[00:11:52] It is like a game changer. So he developed it more for the running side of things. But nowadays people are applying at just for [00:12:00] overall body composition goals for health. So a lot of the runners in the past and a big name with it that preaches this methadone heart rate method is Mark Sisson. So he was like top of the game triathlete and he was just digging himself into the ground with training too hard

[00:12:18] So overtraining and he know follow. Of mass heart rate protocol and he has seen just his world shift and change positively

[00:12:27] Carl Lanore: [00:12:27] well and I also know Ron Penna who has you know, he Ron gets fixated on certain things that he wants to achieve with his body and her four years. He has been trying to lower his resting heart rate

[00:12:40] And Ron is like the guys. He looks like a Greek god. I mean his physique is amazing his yeah conditioning is amazing. You know, he really is spot-on. Exactly training and he would say to me, you know, but I just can't get my resting heart rate down below this or below that and and and and when he started [00:13:00] to do this what we're going to talk about he said was the first time that he actually had his resting heart rate stopped and he was skeptical

[00:13:06] He told me why he started doing his though. He's like, I don't understand how this is going to do anything for me.

[00:13:11] Kristen Trombetta : [00:13:11] Yep. Well, and I think the thing that I love to bring up with this if we think about our heart, we want our heart to be in endurance muscle we wanted to work as long as we can for us

[00:13:24] But what we're doing with this chronic cardio is where literally building the walls of the heart thicker and thicker thicker and that's where people are having increased heart rate. And they're having like tachycardia and all that. So I think if we change the thought process a little bit there it can help people buy into this math atone

[00:13:43] So it's going to basically help our heart and Dura longer and work more efficiently for us.

[00:13:49] Carl Lanore: [00:13:49] So let's talk about that. I actually had Sabina Scala on my show said probably six years ago, and she's a strength and conditioning coach. For MMA fighters [00:14:00] and she talked about the fact that at that time hit was all the rage and of course great lifting was always a component strength can strength train

[00:14:09] She would insist that her athletes walk at a slow pace moderate pace justed of casual walk for 40 minutes a day and she was the one who introduced me to this idea of concentric and eccentric effects of the heart. Function interesting. This is what you're talking about. See a lot of people think that

[00:14:33] When the heart pumps its muscles are engaged to squeeze and eject blood out and that when the heart expands its relaxing. This is a misunderstanding. Yeah heart is like a Bellows if you've ever had a blow Embers back into a fire, you know that when after you push it closed and blow the air out, you literally have to pull it back [00:15:00] open to suck air back into it

[00:15:03] Kristen Trombetta : [00:15:03] Huh? And

[00:15:04] Carl Lanore: [00:15:04] so when you do weight lifting because of the vast valsalva and and hemodynamic resistance, the heart has to become stronger at pushing and so the wall Stickin but when you just casually walk. For long periods of time the heart has to expand wider and it builds that set of muscle activation where it's actually opening up bigger like a balloon

[00:15:32] Kristen Trombetta : [00:15:32] exactly

[00:15:33] Right?

[00:15:33] Carl Lanore: [00:15:33] So go ahead pick up from there and explain how the Moffett own method Works in affecting this.

[00:15:40] Kristen Trombetta : [00:15:40] Well, I think to break it down simply for like the general public. I think what. Fun to do with this. So number one. It's going to train at the aerobic Energy System. So it's going to access fat for fuel and allow us to go longer and eventually our [00:16:00] pace is going to drop with this but I think what is fun for people so they can really see what's happening is to download the office

[00:16:08] Where a numbers person like map my run. And just go ahead and start applying this using a heart rate. Monitor. Say you're doing a 30-minute Mass. It could be a hike. It could be a walk. It might be a walk for a lot of people. It could be a run. It could be a bike and start doing it two to three days a week and see how your pace actually improved and that I think

[00:16:32] Yes speaks volumes of how it works because your pace give it four weeks is going to improve your going to be able to go longer distances maintaining that map at own heart rate.

[00:16:44] Carl Lanore: [00:16:44] So it also so let me get this straight. So so so let me get this straight this this is kind of how it works. Right? So I'm 61 years old

[00:16:52] I take 180 subtract a 60. So let's just say 120 so I would get on the treadmill. [00:17:00] And I would walk at a pace where my heart rate does not exceed a hundred 20 beats per minute now my level of perceived exertion. And this is critical that I that people understand what I'm talking about my level of exertion to walk and maintain just 120 beats per minute is going to be lets say a okay for the example

[00:17:24] Uh-huh. If I do this consistently for let's say two months then I'm actually going to have to walk faster in order to keep it at 120. What?

[00:17:36] Kristen Trombetta : [00:17:36] Yes, and I think a couple things come into play. They're like you're mentioning. I think number one the range for is 10 beats within that. So if we're using your 120, you want to stay basically 110 to 120 beats per minute

[00:17:54] And then the second piece of this is I think it's actually always smart [00:18:00] warm-up for 5 to 10 minutes. You're not just. Going and spiking your heart rate right to that 110 to 120. And I think that's very individual obviously based on age and how often you're working out. And then the third piece that comes into play and you mentioned it is that perceived exertion

[00:18:20] If you've been doing math consistently, you can let your numbers creep up just a little bit but listen to your body if you're really tired, you didn't sleep good. Then I would keep your number closer to your 120. But if you're really well conditioned in you're just feeling great and under energized you could bump it up to that 125

[00:18:37] How

[00:18:38] Carl Lanore: [00:18:38] long do you have to walk? At your target heart rate for you to start to see the adaptation occur. I

[00:18:46] Kristen Trombetta : [00:18:46] think 30 minutes is the good minimum and then obviously you could go up from there, but we don't we don't need to get excessive unless your training. I apply this a lot for I train people [00:19:00] for half marathons marathons

[00:19:01] So unless you have like an event here training for.

[00:19:05] Carl Lanore: [00:19:05] Yeah, because I can see what people going to do right then gonna go that's easy. I'll just do it for two hours now and that's because we because we consistently have shown in the fitness community that if something is good, we do it in excess until it's no longer good

[00:19:21] Kristen Trombetta : [00:19:21] Exactly, right we ruin it and then the final piece of that kind of is if you're more metabolically flexible, then your number can bump up that five as well. So it's kind of cool. So if you can burn fat and carbs very efficiently you could bump that number up to 125

[00:19:39] Carl Lanore: [00:19:39] now, obviously the goal would be to do this and adjust

[00:19:44] Several times over time let's say so so let's say you start out doing this in the first month. You start noticing because you're doing it every day. It's just, you know, 30 minutes that start out easy you notice that to hit a hundred and twenty heart beats a minute. You [00:20:00] literally have to walk at three and a half miles an hour instead of 3 miles an hour where you started a month ago

[00:20:05] And so theoretically what should happen in the perfect world. Is you do this for six months and all of a sudden you're literally jogging and your hearts only at a hundred 20 beats per minute.

[00:20:20] Kristen Trombetta : [00:20:20] Yep. Yep, and that's why I love using map my run and tracking your progress because it's so cool to see that it actually does work

[00:20:29] It will work for you and

[00:20:31] Carl Lanore: [00:20:31] what and so give me some examples of people you've worked with on yourself. As far as they came to you. They had a resting heart rate of 70, which a lot of people wouldn't like and it's not it's not unhealthy, but people like oh, I, you know, I want to be like an elite athlete so they start doing this they gradually increase

[00:20:53] How hard they have to work in order to get into that 120 say after six months. Where would you see their heart rate?

[00:20:59] Kristen Trombetta : [00:20:59] I [00:21:00] think their heart rate could generally drop about 10 beats per minute the application that I see most like I mentioned I do a lot of half-marathon Crepes and I do workshops for that is in their pace and that overall is dropping their resting heart rate, but they're able to run a longer distance maintaining

[00:21:23] That math atone heart rate and it's just so cool to see that application and then speaking individually for myself. I've been doing this about three years and before that Derek introduce me, so I'm very grateful that he did that. But before that I was training for marathons and half marathons and the typical struggle of gaining weight

[00:21:44] I was still getting fast but like. Why is this not working but I started applying this consistently two to four days a week and my Pace got faster and I got leaner so I was sold.

[00:21:58] Carl Lanore: [00:21:58] So let's talk about that for a second. [00:22:00] Yeah last week on Thursday during the ReNew Life RX show. I discussed the study that was just published that showed that nutrition and not training modality

[00:22:12] Is what causes overtraining so he's not eating enough you you could be training three days a week. And if you're not eating enough, you're going to be overtrained you can be training to a days and if you're not eating enough you're going to be over trade and I said during that show that women are most at risk of this because women you a guy goes

[00:22:33] Wow, I'm up five pounds today. He's excited a girl goes. Yeah. I'm up five pounds today. I'm never going to eat again. Is what the SS you know and so women tend to eat less and train more and one of the byproducts that they discovered in this overtraining study was that people who were overtrained

[00:22:56] Consistently had more body fat and that's [00:23:00] counterintuitive because you would say Well, they're doing hours of cardio. They're not eating enough. How could they be making storing body fat? And because body fat?  And and and and nutrient partitioning is yes. It's a function of calories for sure, but it is also influenced by hormones and if your body thinks

[00:23:25] Wow, she's gonna kill us. We're going to starve to death your body can actually shift and break down muscle and build fat instead.

[00:23:35] Kristen Trombetta : [00:23:35] Yep. Well, and I think I think it's ingrained in our society right now in all regards, and I don't really like the word diet but there's a bunch of different diets out there that people are buying into but I think we need to shift that

[00:23:52] The purpose of food and how we're fueling ourselves and I self and I know you just did that episode all about protein and I think most [00:24:00] women don't get enough protein or the second part with all of this overtraining is there is a lot of Beauty in a refeed but if we're consistently doing chronic cardio plus not eating enough

[00:24:15] It's a disaster for our hormones and for our.

[00:24:19] Carl Lanore: [00:24:19] It's you know, I am look at the level of sickness and illness today in our population Eliza and I was just talking about this, you know, Eliza works for a company called meta Genex they call on doctors offices and she is constantly astonished by the number of sick people both working in doctors offices and Physicians themselves

[00:24:46] Yeah, and it's you know, it's really, you know, it's really a really sad situation when the people you're turning to to help. You can't even help themselves. Yeah, [00:25:00] we're lost where we are really, you know, we're lost at you have a really great quote on your website that I've always loved about the Physicians of the future

[00:25:11] Isn't it on your website? What does it say God? What does it say? So the

[00:25:16] Kristen Trombetta : [00:25:16] physician future will no longer. Treat disease with medicine. I'm trying to think

[00:25:22] Carl Lanore: [00:25:22] exactly they will

[00:25:23] Kristen Trombetta : [00:25:23] tell you the food. Yeah,

[00:25:26] Carl Lanore: [00:25:26] right and that's really that's really always been the underlying truth. But the medical offered oxy doesn't understand it because it's not something they can write a prescription for but it's very very sad

[00:25:39] It's very very sad. So I want to take a quick commercial break when we come back. I want to talk about some of the pitfalls some of the things that people need to watch out for if they're going to employ. The map Fatone approach your website is for the love of fat.com. Correct?

[00:25:55] Kristen Trombetta : [00:25:55] Exactly. Right

[00:25:56] Carl Lanore: [00:25:56] and you do both nutritional and and Fitness [00:26:00] training consultations from that website and you are opponent of the keto or at least low carb diet

[00:26:08] Yes, I am. So we'll talk about more of that. When we come back stay tuned. We're talking with Christian trombetta. We'll be right back.  Welcome back the single best protein powder and the world I say that with all you Millet e is called Thrive thr IV. You can get it at Thrive thr IV protein.com

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[00:27:20] That's where the formula came from from Mother Nature herself. So check it out. That's thr IV protein.com coupon code compared with talking with Kristen trombetta a website is for the love of fat.com will talk about how to effectively lower your resting heart rate, which in turn means you are fitter and in better condition and that will affect everything you do in life

[00:27:45] I'm going to tell you something guys. Kristen there's a problem today with guys going to the doctor's because they can't perform well in bed anymore. I'm sure you've heard the commercials, right? I

[00:27:59] Kristen Trombetta : [00:27:59] have heard [00:28:00] the commercial.

[00:28:00] Carl Lanore: [00:28:00] Yeah, and I can tell I can see you blushing over the phone right now, but I got to tell you something

[00:28:06] Do you want you want to be better in bed guys get better on the treadmill improve your ability to walk further longer and faster and you will be better in bed sex is just cardio in the horizontal position if you're doing it, right and that's all it is. So before you go out and you start calling the doctor and he wants a picture on it

[00:28:28] This RI because you don't like the fact that you get finished too soon in the bedroom. Just start doing cardio. I'm telling you you'll thank me. You'll go Carl. I can't believe it. You're right. I'm better in bed. Now that I can walk a mile without getting winded.

[00:28:45] Kristen Trombetta : [00:28:45] Yeah,

[00:28:47] Carl Lanore: [00:28:47] anyway, sorry I had to go there because it's true

[00:28:50] It's true. So are there any pitfalls to following them a Fatone approach? I mean are the things that people should be careful of obviously, you don't want to [00:29:00] take it too far too fast 30 minutes to start out with can you eventually start when you when you're conditioning improves and your heart rate is starting to slow down

[00:29:07] Can you start bumping it up to an hour?

[00:29:10] Kristen Trombetta : [00:29:10] I definitely think you could I think two things here. I think the biggest thing that can come into play and negatively. Negatively with this is our egos honestly. So for me, I really like to trail run and I have my heart rate heart rate monitor on and I go up a hill and my heart rate starts spiking but I get competitive and I don't want to slow down

[00:29:33] So I think it is just super important to pay attention to that and be humble just be humble with it and Trust the

[00:29:41] Carl Lanore: [00:29:41] process. So so I want to throw this in with that discussion and to hold hold your thought. I don't want to derail your thought so Nate Morris and who used to do a show with. Here on the Superhuman radio network called military Fitness radio you he trained a lot of people to be in Special Forces [00:30:00] and he himself was deployed some ridiculous number of times

[00:30:03] I will end the 20s and he was a special ops guy. He was paramilitary they would they he was the guy that parachuted in Behind Enemy Lines to recover us assets whether they were people or black boxes from planes that went down or whatever. And he said the number one thing that he would want a guy to do who wanted to be on on Special Forces was the thing that they didn't want to do

[00:30:29] They want to do CrossFit. They want to do ballistic high-speed intense stuff and he would say no put your rucksack on and walk 30 miles. Without getting winded and when you can walk 30 miles and and when you're done feel like oh I could walk another 30 miles now you're ready because because the the thing that these guys have to do is walk through the jungles walk through the desert for tens of miles and then [00:31:00] arrive ready to fight and you can't do that if when you arrive you go I gotta sit down man

[00:31:04] I'm exhausted my feet hurt. My back's hurting me. So this kind of fits into this. Idea that that the boring cardio that people try to avoid people say, oh, I hate slow steady state cardio is actually important.

[00:31:20] Kristen Trombetta : [00:31:20] Yeah. Yeah, but I think countering that just a hair. I don't think it has to be boring

[00:31:26] Like I think people can find ways to add it right into their lifestyle whether it be I live in Colorado. So we have a lot of hiking so it could be like hiking or like going and playing with your kids or biking. I think people can find ways to take it off that treadmill not that the treadmill is bad, but I think they can find ways to apply it to their life and still have a little fun with it

[00:31:49] Carl Lanore: [00:31:49] That's a good point. It's a very very good point.

[00:31:51] Kristen Trombetta : [00:31:51] I really believe

[00:31:52] Carl Lanore: [00:31:52] that now what about the fact that this type of cardio in does in fact recruit free fatty [00:32:00] acids to use as fuel. I think there was an old there's an old wives tale that you have to walk for about 20 minutes before the body starts to use body fat

[00:32:13] Have you ever heard anything like that? I

[00:32:15] Kristen Trombetta : [00:32:15] haven't heard exactly that old wives tale, but for this I do believe 30 minutes and then you're going to really start accessing stored body fat in those those three fatty acids are going to come out and you're going to use that for fuel. So I really believe that and that's going to obviously just improve our health, but it's going to help with body composition for people

[00:32:35] Carl Lanore: [00:32:35] And so and so it's almost like the first 30 minutes is getting you into the zone you want to be in and now you have equity and and quitting now is kind of like paying your mortgage to the last payment and then defaulting on all that Equity. So really once you get to 30 minutes, then that's when the work begins

[00:32:55] Kristen Trombetta : [00:32:55] Yeah, and I think it also really depends on your stored glucose, so too. [00:33:00] I think somebody that's more metabolically flexible and they're a little bit leaner. They're going to be able to form those free fatty acids faster than somebody that has a lot of body fat. Plus they are glucose dependent. I think it's going to take them a little bit longer and that's where I do think smartly training hit one or two days a week

[00:33:22] Then the math atone. The rest of the day is the two to three to four days a week is where they're going to reap the best. The best success

[00:33:32] Carl Lanore: [00:33:32] so so okay. So let's talk about that in the context of nutrition then theoretically to also be on a somewhat low carbohydrate diet so that they are their body is already starting to depend on free fatty acids and ketones as a source of

[00:33:47] Kristen Trombetta : [00:33:47] fuel

[00:33:49] I think those are the people that reap the best results if we're talking aesthetically and faster results with methadone. So I think you don't have [00:34:00] to be strict keto but I think if your overall not eating a ton of processed carbs, you're eating good cruciferous vegetables and not having a ton of starchy carbs

[00:34:10] You're going to reap better results with this method only. Interesting

[00:34:15] Carl Lanore: [00:34:15] very very interesting

[00:34:16] Kristen Trombetta : [00:34:16] life. I firmly believe that

[00:34:17] Carl Lanore: [00:34:17] I do think that they have you seen this approach to cardio actually produce more fit athletic performance in people.

[00:34:30] Kristen Trombetta : [00:34:30] Yeah. Yes, I think not. Okay, keep an mentioning. I work with a lot of Runners, but then I also work with people that are not Runners and I still have them apply this in their programming and what's really neat to see is it's basically training your heart and training all those muscles

[00:34:45] So you do get stronger overall too. So it's working every aspect whether it's your strength whether it's your endurance and then the a spetic benefits as well,

[00:34:55] Carl Lanore: [00:34:55] you know, when I had heart problems and I was 330 pounds and I started to [00:35:00] delve into this science of the. Art and what helps it remodel. I remember finding a study that showed that there is a governor

[00:35:10] In the brain that that accepts feedback from the body and the heart that drives levels of perceived exertion and exhaustion. The object of this feedback this this neuronal feedback loop is to never push the heart into a dangerous place where it can get hurt and so it could be said that as the heart becomes more efficient

[00:35:47] Then your body will your brain will allow your body to do more risky stronger levels of exertion. And I think there's a level of Truth to [00:36:00] that. At least I've seen it in my own life and periods of time where I was my fittest. And and I'm talking about not only fit strength-wise but but fit condition wise when I was able to run long distances without a phasing me participate in any sport I wanted without wondering if I'd be able to keep up and and where I've been more recently, which I'm just digging my way out of this hole of poor conditioning after two foot surgeries in 2018

[00:36:29] I can tell you that the there is absolutely a sense of angst that develops when the heart thinks or the brain thinks the heart isn't up for what you're about to do. And I don't think that angst is accidental. I think that's part of this feedback loop that's designed to protect you from killing yourself

[00:36:55] Yeah.

[00:36:56] Kristen Trombetta : [00:36:56] Well, I think that's very true. I think. I think our [00:37:00] bodies are smart. And I think we have to listen to them and be intuitive than with that training and do the appropriate

[00:37:07] Carl Lanore: [00:37:07] thing.  Yeah, and there's no doubt about it now. So you said that doing hit a couple times a week and then doing the math Fatone approach is is an ideal way to handle cardio

[00:37:22] So give me an exact. So I train right now five days a week I take I'm taking the weekends off. So if I was training five days a week, where would I fit my hit cardio in and my mom Fatone should I be doing it at separate times or should I do doing it before after I trained? How do you see that working

[00:37:41] Kristen Trombetta : [00:37:41] I think people are going to look at this from any different angle, but I'm a big believer first and strength training. So I think the strength training should be prioritized and then hit should be the conditioning at the end of a strength training session. So putting it there. I do like to [00:38:00] if people are able to have them do their math separate from their strengths and I think weakens our a great time to do this, so just doing

[00:38:10] The two men acetone days putting one for sure on a weekend and making it fun going for a hike going for a bike ride. Like I mentioned something like that, but then so we're just working. We're not working the different Energy Systems in the same session and that's where I've seen better results for myself and with people because I think if you're already so burnt and have worked so hard on those weights and then you're going into methadone

[00:38:35] I don't think people reap the same benefits.

[00:38:39] Carl Lanore: [00:38:39] It may actually or it may actually alter your level of perceived exertion or may you already may be exhausted and then walking you're like, oh God. This is sucks. I don't want to do this right now. You know,

[00:38:52] Kristen Trombetta : [00:38:52] when and I think our I think we're overall just more fatigued like you're saying but I think hits at the [00:39:00] end of the strength session is a

[00:39:02] A great place to put that and doing that one to two days a week and with that one to do just listening to your body. If you're super tired, don't do the second day that's going to be worse for you than it's not it's not going to be good for you.

[00:39:17] Carl Lanore: [00:39:17] So what give give me an example of what you prescribed as a hit routine for some of your clients like somebody like me I can't run right now because of her my foot and a hamstring injury, but I can definitely do high intensity

[00:39:31] Stuff on an elliptical so is that adequate for hit?

[00:39:35] Kristen Trombetta : [00:39:35] Yeah. I'm a big believer. I just love the basic Tabata. So. If people aren't familiar that's eight rounds of 20 seconds all out work 10 second recovery. I think you can apply that to any cardio machine or if you wanted to make it a little bit more interesting

[00:39:50] What I'll do a lot is pairing like two exercises together. So for example, like ball slams for 20 seconds 10 seconds recovery right into kettlebell [00:40:00] swings and doing four rounds of each to equal your 8 rounds, but I think people can make it as interesting if as you'd like or. If you like a cardio machine doing it on there, but I found I think that number one I think some people don't know it all out means not to be

[00:40:17] Carl Lanore: [00:40:17] real

[00:40:17] Yeah, most people most people will will rate themselves. They're like there are yeah, I got to do this the 22nd. I don't want to give it everything. I got to kind of rate myself a little

[00:40:25] Kristen Trombetta : [00:40:25] bit. But I think that 20 second Mark like 15 to 20 seconds is a sweet spot. I think if we go beyond that much I think people are doing they're all out, but then they are not doing it the last 10 seconds or whatever,

[00:40:40] Carl Lanore: [00:40:40] right

[00:40:41] Can you do you think you can do high intensity interval training with an upper body or gamma? Tur, if your leg is hurting.

[00:40:49] Kristen Trombetta : [00:40:49] Yeah, I think you're totally could. Yeah, I think you could totally do something like that.

[00:40:52] Carl Lanore: [00:40:52] Yeah, I guess it's not as effective as having your lower body because you're bearing all this weight

[00:40:57] You're kind of sitting on the upper body or [00:41:00] gamma term pedaling a bicycle with your hands basically, but

[00:41:03] Kristen Trombetta : [00:41:03] could you do a rowing machine or would that pushing and dorsiflexion?

[00:41:07] Carl Lanore: [00:41:07] Not so good. I could try the rowing machine. I just have to see what right I re-injured. I injured my hamstring and then went too fast and re-injured it and the re-injury is worse than the original

[00:41:17] Ri right now so I'm just kind of yarn I trained quads today only, you know, like I didn't do anything even remotely depending on my hamstrings today. So wow. Yeah, but okay so hit twice a week Matha tone few times a week two times a week five in our I

[00:41:37] Kristen Trombetta : [00:41:37] think. Well, number one. I think of your feeling great

[00:41:40] You can obviously go on a walk every day, but I think at minimum two days a week. And then just listening to your body or if you're training for an event having somebody write your program and doing it probably three to four days a week

[00:41:54] Carl Lanore: [00:41:54] and you do that for clients. If somebody contacts you on for the love of fat.com

[00:41:59] You will help them [00:42:00] develop a program. Oh,

[00:42:01] Kristen Trombetta : [00:42:01] definitely. Yeah. Yeah, I do that and then I also have a group that we're prepping for a half marathon together. So they're all doing all of this right now as well.

[00:42:13] Carl Lanore: [00:42:13] Wow, very very cool. I think I'll last commercial break and when we come back, we'll wrap it up

[00:42:16] I'll just give the bullet points of how to proceed with this style of cardio to lower your resting heart rate and improve your conditioning. Stay tuned. Welcome back. We're talking with Kristen trombetta. We're talking about a mode of cardio that actually will improve your overall Fitness reduce your resting heart

[00:42:40] And actually sounds like a lot of fun to me because every time I do cardio, I always feel like I gotta go faster. I gotta go harder and this is kind of like like Leisure cardio, isn't it?

[00:42:55] Kristen Trombetta : [00:42:55] Exactly, right? Yeah. It's meant to be fun.

[00:42:58] Carl Lanore: [00:42:58] So let's just [00:43:00] summarize. How does it work? What do people do and how do they progress with

[00:43:05] Kristen Trombetta : [00:43:05] Okay, so summarizing it. It's the math atone method or MAF heart rate. It's a submaximal heart rate protocol of not exceeding 180 minus your age for 30 plus minutes doing it about two times per week. And basically what you're going to notice is that you are going to be able to work at a faster pace and go a longer duration in the long run maintaining that same heart rate

[00:43:31] So that 180 minus your age. Very cool pretty amazing.

[00:43:36] Carl Lanore: [00:43:36] Yeah, it's a you know people I'm telling you right now people listen to this and they're like, oh this isn't this isn't, you know, I'm not turned on by this isn't sexy. This is an exciting. I can't post videos of myself on Instagram crushing it, you know to me because everybody wants everybody want to do today is crush it grind it

[00:43:55] I want to run myself into the look. I'm gonna run into a wall. I'm crushing it. It's like, you know, yeah, [00:44:00] sometimes I didn't help

[00:44:01] Kristen Trombetta : [00:44:01] the simple things.

[00:44:02] Carl Lanore: [00:44:02] Yeah. Yeah, exactly exactly work and and think about your mental well-being. Yeah, you know, everybody's got their foot on the gas pedal very few times

[00:44:13] Do they have a pump the brakes Yep. This is kind of like pumping the brakes a so Kristin's website again is for the love of fat and I guess that's because of the keto influence Right For the Love of.

[00:44:26] Kristen Trombetta : [00:44:26] Exactly, right some of the big believer in Quito and low carb and just what it can do for people

[00:44:32] Carl Lanore: [00:44:32] Yeah low-carb is really the way to go really really is. I mean, it's just so many benefits to low carbon. I know that there's people out there who say they do great on high carb. It's really funny. I know a lot of people who tell me that they have no problem eating a carb Centric. And they look okay, like if when you look at them like they have a small form factor

[00:44:53] Let's put it that way. They have they have they have they don't have a lot of muscle. They definitely have a lot more loose skin, but then when [00:45:00] you start to talk to them.  You find out they have autoimmunity. Yeah, they have IBS or they have ulcerative colitis or they have a mild case of are a role model case of rheumatoid arthritis and and I'm like and you know, I've stopped trying to convince people

[00:45:22] I've stopped right? Let me let me free. I've stopped trying trying to save people who don't want to be saved now. I just keep my mouth shut. I've done it several times in the past couple few days where somebody is. Said to me, you know, this is what's happening to me and I just go. Wow. I'm sorry to hear that

[00:45:37] The old me would have been like, how do you sleep what do you eat wood? It doesn't matter you could tell them this stuff. They won't change their gonna keep doing what they want to do.

[00:45:47] Kristen Trombetta : [00:45:47] I agree with that comment. I think a lot of people are turned off by Quito. So I've tried to sneak attack aways that I can tweak one thing into their lifestyle and it's it's over all going to produce ketones, which is an [00:46:00] amazing thing like, Well, I think just a meal spacing

[00:46:04] I think that's a great one number one. So just getting people to meal spacing so not

[00:46:10] Carl Lanore: [00:46:10] being as yes. Yes.

[00:46:11] Kristen Trombetta : [00:46:11] Yes. I think that's that's a great one first. To go with so that's one that I work with or carb cycling,

[00:46:18] Carl Lanore: [00:46:18] right? Yeah, not that works too. But I mean obviously you just you can get just as much joy out of eating something

[00:46:25] That's low carb. I mean, I don't understand people who have to eat potato. I have to eat potatoes but really like what if there were no potatoes would you starve?

[00:46:37] Kristen Trombetta : [00:46:37] Well, I think there's so many great substitutes and great products out there anymore.

[00:46:43] Carl Lanore: [00:46:43] Yeah that you can choose from. Yeah. Absolutely

[00:46:46] Well, look it's a short and sweet discussion. But I hope that people start using it. I am absolutely going to start using I'm going to start later today. I'm going to go for a 30 minute walk. Oh, so do I have to buy one of those? Chest band [00:47:00] heart monitors. Can I use my Fitbit? Can I use any type of tracking device that measures heart rate

[00:47:05] Is that going to be accurate enough fuel?

[00:47:07] Kristen Trombetta : [00:47:07] Yes, I would I would super and encourage some form of a heart rate monitor. So if your Fitbit does it or if you want to get the chest strap, I think that's the way to do it though using something to monitor. Not just checking your heart rate yourself

[00:47:21] Carl Lanore: [00:47:21] and then times it by ten or its face it for 6 seconds and then times it by ten and go

[00:47:27] Yeah, you really think a heart rate monitor is required.

[00:47:30] Kristen Trombetta : [00:47:30] I really think it makes a big difference here.

[00:47:33] Carl Lanore: [00:47:33] And what about caffeine and stuff like that? I got to believe that caffeine and stuff would adversely affect this your goal here, right?

[00:47:40] Kristen Trombetta : [00:47:40] I think depending on how much you are having and if you are caffeine sensitive at all, your heart rate is going to spike a lot faster and that's where I think the piece of

[00:47:50] What I mentioned before is starting this methadone and just like walking for 5 to 10 minutes. Your heart rate is not spiking as fast. I think that [00:48:00] does make a difference, especially if you've had caffeine. Do you

[00:48:02] Carl Lanore: [00:48:02] use caffeine Krista?

[00:48:06] Kristen Trombetta : [00:48:06] I do use caffeine.

[00:48:08] Carl Lanore: [00:48:08] So Derek doesn't right Derek is an antic.

[00:48:10] Kristen Trombetta : [00:48:10] I know Derek Derek is very good

[00:48:12] I like coffee and I do like a bang energy

[00:48:15] Carl Lanore: [00:48:15] drink me to so so when we were in California recently, I woke up one morning and I told Derek I says derrickman. I am dragging. I need like a bang energy drink or something and he goes, well, I think I have a red line from a show that Kristen and I went to recently so he goes in his bag and he has this red line

[00:48:33] And he's had it for like months like that would not last month's in my bank. It would if I had a red line in my bag, I would reach down there and get it right now just drink it and so and it said that it was two servings in the bottle and I drank the whole bottle. He goes dude man. That's a lot of caffeine

[00:48:49] I said, yeah, I'm not even gonna feel it. I just don't I'm a bottomless pit when it comes to caffeine. It's unbelievable.

[00:48:55] Kristen Trombetta : [00:48:55] He told me this. Yep. I'm trying to limit my now because of him.

[00:48:59] Carl Lanore: [00:48:59] Yeah, [00:49:00] I think he's smarter. I think he's smarter than both of us. I think I don't find the way to get off caffeine

[00:49:05] Kristen Trombetta : [00:49:05] compare

[00:49:06] I think he is smarter. All

[00:49:08] Carl Lanore: [00:49:08] right, we'll listen. Thank you so much for making time. I know you have lots of clients at this time of day. So moving your schedule around and being on the show today Kristin.

[00:49:16] Kristen Trombetta : [00:49:16] Well, thank you so much for having me Carla. I really

[00:49:18] Carl Lanore: [00:49:18] appreciate it. My pleasure. See you soon

[00:49:20] Okay.

[00:49:21] Kristen Trombetta : [00:49:21] Yet. Talk to you soon.

[00:49:22] Carl Lanore: [00:49:22] Okay, and will Sarah by tomorrow with more superhuman radio? Thank you for listening today.