When it comes to fat loss, the concept of "going harder, going faster" might sound appealing, but the reality is that walking can be more effective than running for fat burning, especially if your goal is sustainable weight loss. This is because fat burning occurs most efficiently at lower intensity exercise—specifically in Zone 2—while running typically pushes you into Zone 3 or higher, where your body relies more on carbs than fat for fuel. Understanding Heart Rate Zones and Their Impact on Fat Loss To understand why walking might be more beneficial for fat burning, it’s essential to know how heart rate zones work. These zones represent different levels of exercise intensity, and each one uses fuel sources in different ways. Here's a breakdown: - Zone 1: Very light activity (50-60% of your max heart rate), where fat is the primary fuel source but energy expenditure is low. - Zone 2 (Fat-Burning Zone): Moderate intensity (60-70% of your max heart rate). This is where your body burns fat most efficiently, relying primarily on fat stores for energy. - Zone 3 (Aerobic Zone): High intensity (70-80% of your max heart rate), where your body begins to shift from burning fat to burning carbohydrates (glycogen) as the main fuel source. - Zones 4 and 5: High-intensity efforts (80-90% and 90-100% of max heart rate), focused on increasing endurance and performance, but primarily burning carbs rather than fat. Why Zone 2 is Ideal for Fat Burning Exercising in Zone 2, which corresponds to activities like brisk walking, light jogging, or steady cycling, is the sweet spot for fat burning. At this moderate intensity, your body can maintain a steady, efficient fat-burning process, using fat stores for fuel over long periods of time. This is why walking, when done at a brisk pace, often results in better fat loss than short bursts of running. The Carb-Burning Effects of Running in Zone 3 and Beyond While running can be an excellent way to improve cardiovascular fitness, it primarily burns carbohydrates, not fat. As you increase the intensity into Zone 3 or higher, your body needs quicker sources of energy, and glycogen (stored carbs) becomes the main fuel. While this may help you burn calories faster, it also leads to quicker depletion of energy stores, resulting in fatigue and hunger.

In my ongoing journey to help clients achieve optimal health, I’ve recently earned a certification in Clinical NAD+ Treatment, a field rapidly gaining recognition for its profound impact on longevity, brain health, and overall metabolic function. This training, under the guidance of Dr. ABS, a leading longevity expert, has equipped me with advanced knowledge about NAD+ (Nicotinamide Adenine Dinucleotide), a molecule crucial to cellular energy, repair, and vitality. This post dives deeper into what I learned during the certification and how these insights can transform the way we approach aging, dementia, and overall health through metabolic optimization. What is NAD+ and Why Does It Matter? NAD+ is often called the “spark plug” of our cells. It is essential for multiple physiological processes, including: - Energy Production: NAD+ drives mitochondrial function, enabling cells to produce ATP, our body’s primary energy currency. - DNA Repair: It activates enzymes like PARPs, which repair damaged DNA, a crucial process for preventing cellular aging. - Inflammation Regulation: NAD+ influences immune responses, helping to manage chronic inflammation associated with aging and disease. However, as we age, NAD+ levels decline due to diet and lifestyle factors, accelerating the aging process and increasing vulnerability to diseases like type 2 diabetes, cardiovascular issues, and neurodegenerative conditions such as Alzheimer’s and dementia. NAD+ and Dementia: A New Frontier in Brain Health One of the most compelling aspects of the certification was the emphasis on how restoring NAD+ levels can mitigate neurodegeneration. Research shows that low NAD+ contributes to: - Mitochondrial Dysfunction: Impaired energy production in brain cells accelerates cognitive decline. - Neuroinflammation: Chronic inflammation in the brain exacerbates conditions like Alzheimer’s. - Cellular Aging: Reduced DNA repair capacity speeds up brain cell damage.

Animal fats are a cornerstone of an ancestral diet and play a crucial role in brain health and mental well-being. The link between animal fats and mental health can be explained through several key mechanisms: 1. Omega-3 Fatty Acids (DHA & EPA) Animal fats, especially from fatty fish and grass-fed meats, are rich in DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid), crucial omega-3 fatty acids that are key for brain health: - DHA is a major structural component of the brain, making up a significant portion of the cerebral cortex and retina. It is essential for proper neuronal function and cognitive development. - EPA plays a significant role in reducing neuroinflammation, which is linked to depression and anxiety disorders. Research Insight: Multiple studies have linked low levels of DHA and EPA with higher rates of depression, ADHD, bipolar disorder, and schizophrenia. Supplementing with omega-3s, particularly from animal sources like fish oil, has been shown to improve symptoms of these conditions. 2. Saturated Fat: The Brain's Preferred Fuel Saturated fats are a primary component of animal fats, found in butter, tallow, lard, and fatty cuts of meat. They are essential for: - Cell Membrane Integrity: The brain is about 60% fat, and saturated fats are integral to the stability and fluidity of cell membranes, facilitating proper neurotransmission. - Energy for the Brain: Saturated fats support the brain’s energy needs, particularly on a low-carbohydrate or ketogenic diet, where ketone bodies become the primary fuel source. This switch to ketones has shown promise in improving cognitive function and mood stability. Mental Health Benefits: Incorporating saturated fats can help stabilize mood and reduce symptoms of anxiety and depression, as these fats provide a steady, non-glucose-dependent source of energy. 3. Cholesterol: Essential for Mental Well-Being Cholesterol, found abundantly in animal fats, has been demonized for decades, but it is actually vital for brain health:

I had steak and eggs. How about you?