Training Thursday: The Cabral Concept

Introduction

• Discusses the limits of nutrition, exercise, and intermittent fasting.
• Emphasizes that deprivation and over-restriction can negatively affect hormones and lead to survival mode in the body.
• Goals today: Short-term results with a long-term sustainable plan.

Key Concepts

Limits in Nutrition and Intermittent Fasting

• Macronutrients and Calories: There's a limit to how much you can reduce and skip meals without negative consequences.
• Deprivation: Leads to hormonal imbalances, such as estrogen dominance, low testosterone, and decreased growth hormone in men.

Sustainable Health Practices

• Seek simpler, maintainable ways for long-term health benefits.
• Previous episodes (e.g., episode 2049) can be a resource.

Blood Sugar Management

Importance of Balanced Blood Sugar

• Balanced blood sugar leads to less inflammation, reduced aging, better cognitive function, and a lower risk of diseases like Alzheimer’s.
• Dynamic equilibrium is crucial: blood sugar should fluctuate within a normal range.

Monitoring Blood Sugar

• Use a glucometer or continuous glucose monitor (CGM) to track levels.
• Fasting glucose should be between 70-95 mg/dL.

Strategies to Lower Blood Sugar

1. Three Meals a Day

• Recommendation: Eat three meals per day without snacks to stabilize blood sugar.
• Encourages a period of intermittent fasting (12-16 hours overnight).
• Ensures blood sugar falls back to normal between meals.

2. Walking After Meals

• Benefits: Lowers postprandial glucose levels.
• Method: Walk for 10-20 minutes post-meal; alternatives include light housework.
• Promotes better digestion and glucose management.

3. Steady-State Cardio

• Definition: Low-intensity, steady-state cardio (not high-intensity interval training).
• Benefits: Effective at lowering blood sugar levels.
• Application: Can be done fasted in the morning or between meals.

Additional Tips

• Continuous Glucose Monitoring: Useful for tracking and understanding individual glucose responses.
• Resources: Visit StephenCabral.com for tools and further guidance.

Conclusion

• Encouragement to try these methods and monitor results.
• Open invitation for questions and further discussion through Cabral’s platforms.
• Links and more information available at StephenCabral.com/2050.