WEBVTT
00:00:00.050 --> 00:00:00.739
This is the eat.
00:00:00.739 --> 00:00:00.979
Well, think.
00:00:00.979 --> 00:00:12.179
I think while LivWell podcast, I'm Lisa Salsbury, and this is episode 132 nutrition, fitness, and self care practices for Alzheimer's and dementia prevention with Rachel Daughterty.
00:00:15.803 --> 00:00:16.582
Welcome to eat well.
00:00:17.213 --> 00:00:23.812
Well, the podcast for busy women who want to lose weight without constantly counting, tracking, or stressing over every bite.
00:00:24.143 --> 00:00:31.053
I'm Lisa Salsbury, a certified health weight loss and life coach, and most importantly, a recovered chronic dieter here.
00:00:31.082 --> 00:00:34.622
You'll learn to listen to your body and uncover the reasons you're reaching for food.
00:00:34.832 --> 00:00:40.112
When you're not truly hungry, freeing you to focus on a healthier, more fulfilling approach to eating.
00:00:41.823 --> 00:00:44.253
Before we dive into our episode with Rachel.
00:00:44.463 --> 00:00:50.073
I want to remind you that this is the last week for my special promotion on the jumpstart, your weight loss program.
00:00:50.313 --> 00:00:52.262
You have heard my spiel about this.
00:00:52.472 --> 00:00:59.192
You know, that if you're ready to feel confident about your weight loss plan and get off the dieting hamster wheel, this is for you.
00:00:59.552 --> 00:01:04.082
You'll get a 90 minute one-on-one coaching session that is going to be tailored to your exact needs.
00:01:04.112 --> 00:01:15.813
Plus two weeks of tech support for any lingering questions or things that come up as you start to implement, you'll leave the session with a plan that will get you going on your weight, loss and health goals and set you up for success.
00:01:16.233 --> 00:01:20.162
You'll hear a lot in today's episode about why all the little health behaviors matter.
00:01:20.433 --> 00:01:22.472
And this is true for weight loss goals as well.
00:01:22.832 --> 00:01:30.393
In addition to the longevity and dimension prevention we're going to be talking about today, check out that link in the show notes for all the particulars.
00:01:30.543 --> 00:01:30.903
Okay.
00:01:31.143 --> 00:01:33.722
Let's get into my conversation with Rachel Doherty.
00:01:34.915 --> 00:01:37.286
Welcome back to the eat well, think well, live well podcast.
00:01:37.316 --> 00:01:39.396
I'm delighted to have Rachel Dougherty here.
00:01:39.396 --> 00:01:41.506
She's an Alzheimer's prevention advocate.
00:01:41.906 --> 00:01:51.115
I met her through Instagram and I thought she was a delight and really speaks to my heart about longevity and dementia and Alzheimer's prevention.
00:01:51.465 --> 00:01:52.855
So welcome, Rachel.
00:01:52.876 --> 00:02:02.465
Could you give yourself a little introduction for us and, um, maybe tell us what inspired you to make Alzheimer's the focus of your journey.
00:02:03.536 --> 00:02:03.945
Hi, Lisa.
00:02:03.975 --> 00:02:05.055
Thank you so much for having me.
00:02:05.085 --> 00:02:06.245
I'm very excited to be here.
00:02:06.695 --> 00:02:07.825
Uh, my name is Rachel Doherty.
00:02:07.876 --> 00:02:46.854
I am the daughter of a woman with Alzheimer's and Going through that journey with my mom and care taking for her and going through that whole situation, I went through a ton of research and learned that there's an immense amount of things that you can do to prevent Alzheimer's, that it's not solely a genetic short straw situation, which I think many people assume that we actually have a lot of control over our own cognitive trajectory and a lot of that most of it has to do with your metabolic health And so I spent years researching and going deep down into what is metabolic health mean?
00:02:46.854 --> 00:02:47.615
And what is that?
00:02:47.634 --> 00:02:48.525
How do we improve it?
00:02:48.525 --> 00:02:58.865
And what can we do in order for our bodies in order to save our brains and I started an Instagram account just to help people understand and bring more awareness to the control that they have over their cognitive health.
00:02:59.703 --> 00:03:00.223
Thank you.
00:03:00.242 --> 00:03:02.193
And it is such a needed area.
00:03:02.728 --> 00:03:11.508
We think about dementia, I always thought that dementia was kind of this separate piece from Alzheimer's, so it definitely runs in my family.
00:03:11.548 --> 00:03:16.508
I have, um, grandparents and a great aunt and everything that suffered from it.
00:03:16.548 --> 00:03:23.987
But what I have learned recently is the fact that Alzheimer's is actually the most common type of dementia.
00:03:24.217 --> 00:03:27.788
There's other types of dementia, but it is the most common type.
00:03:28.298 --> 00:03:33.288
And although I can say it runs in my family, It's not necessarily genetic.
00:03:33.548 --> 00:03:35.698
It's just that it's a very common ailment.
00:03:36.237 --> 00:03:39.867
So it's, it may or may not be genetic.
00:03:39.918 --> 00:03:42.448
Um, you can have some genetic testing.
00:03:42.467 --> 00:03:44.937
Are you familiar with the genetic testing on that?
00:03:45.048 --> 00:03:45.557
yes.
00:03:45.557 --> 00:03:46.362
The A POE four.
00:03:46.867 --> 00:03:50.497
I personally have not been, yes, I personally have not tested myself.
00:03:50.497 --> 00:03:52.807
I have feelings about, about that.
00:03:52.897 --> 00:03:54.608
No, I feelings about that.
00:03:54.668 --> 00:03:59.937
You know, it's like, we can go into that later, but, um, yes, I am familiar with the a OE four testing.
00:04:00.247 --> 00:04:06.557
Yeah, so, even if you have two copies of the four, it doesn't, it's not a quote unquote death sentence.
00:04:06.967 --> 00:04:08.087
Um, three is the
00:04:08.157 --> 00:04:08.937
I do know that there's.
00:04:10.427 --> 00:04:10.858
Yes.
00:04:10.927 --> 00:04:16.937
There's, there's people who have all four copies who don't have Alzheimer's and there's people who have no copies who have Alzheimer's.
00:04:16.937 --> 00:04:18.298
It's, it's a, yeah.
00:04:19.127 --> 00:04:20.557
It's not a death sentence or a doom
00:04:21.877 --> 00:04:26.728
Yeah, so, which, that's why it's kind of like, do we even bother?
00:04:27.168 --> 00:04:39.533
There are reasons, um, one of the new drugs out, for example, it's called Donanimab, if you have a copy, Or one or two copies of the four, it does increase your chances of severe side effects.
00:04:39.562 --> 00:04:43.733
And so then you have to consider if you're going to use Anyway, that's a side note on, on that drug.
00:04:43.733 --> 00:04:45.463
So that would be a reason to get tested.
00:04:45.463 --> 00:04:50.752
But if you're not actively seeking treatment, um, you, you may not.
00:04:51.043 --> 00:04:56.642
But, point being, just because it runs in your family doesn't not necessarily mean it's genetic.
00:04:56.663 --> 00:04:58.812
It also can be the lifestyle.
00:04:59.023 --> 00:05:04.663
That runs in your family because it is such a lifestyle controlled thing.
00:05:04.682 --> 00:05:11.072
And I just thought that it just would happen to me because that's what I saw with my grandpa.
00:05:11.083 --> 00:05:19.202
And, um, you know, I'm seeing it starting with my mom, but at the same time, I have to remember, I didn't see it.
00:05:19.432 --> 00:05:20.442
With my great grandma.
00:05:20.843 --> 00:05:23.483
My great grandma lived to be a hundred.
00:05:23.853 --> 00:05:26.822
She lived very close to us when we were young.
00:05:26.833 --> 00:05:28.812
We rode our bikes to her house constantly.
00:05:28.833 --> 00:05:35.083
She was and she and her daughter who was, you know, 15 years younger than her basically because she was a child bride.
00:05:35.533 --> 00:05:37.608
Um, She was so old.
00:05:37.648 --> 00:05:41.588
Anyway, they were in charge of my sister and I when my parents went on vacation.
00:05:41.608 --> 00:05:45.468
So like literally two women in their 70s and 90s were in charge of us.
00:05:45.468 --> 00:05:49.197
Like that's how, how, how competent that she was.
00:05:49.208 --> 00:05:52.458
And, you know, I was a senior in high school when she passed away.
00:05:52.478 --> 00:05:53.867
And so I was very close to her.
00:05:54.377 --> 00:05:56.548
And I, so I just have to remember.
00:05:57.757 --> 00:06:04.338
It doesn't just run in my family, every one across, there are options and there are ways to prevent it.
00:06:04.817 --> 00:06:10.427
I'm not sure her lifestyle was ideal, but there are things that we can do now.
00:06:10.447 --> 00:06:18.767
And right now, my most common listener, and if you're outside of this range, welcome anyway, but my most common listener is somewhere between 35 and 55 female.
00:06:19.338 --> 00:06:22.048
And I just have to say, this is the time.
00:06:22.502 --> 00:06:25.952
If you've seen that meme, that's like, I'm not preparing for my summer body.
00:06:25.973 --> 00:06:27.533
I'm preparing for my 80 year old body.
00:06:28.033 --> 00:06:29.973
That's what Rachel and I want to talk about today.
00:06:31.288 --> 00:06:48.898
Right, so, how has your understanding of Alzheimer's prevention changed your approach right now at your age, and I don't even know how old you are, but, um, how has it changed your approach to fitness, to nutrition, self care, like, all of the things?
00:06:48.908 --> 00:06:50.048
What has changed for you?
00:06:50.978 --> 00:06:51.887
This answer is so big.
00:06:52.908 --> 00:06:55.267
Yeah, this is probably what we'll talk about for a while now.
00:06:55.637 --> 00:06:56.387
So buckle up!
00:06:56.487 --> 00:06:58.108
the only question that we need on this podcast.
00:06:58.517 --> 00:07:00.358
Um, so I'm 42.
00:07:00.358 --> 00:07:02.267
So I fall exactly in that range.
00:07:02.298 --> 00:07:09.588
And it was, so when my mom was diagnosed, I was the caretaker, my brother and I shared caretaking for her.
00:07:10.098 --> 00:07:37.137
And there was one day I was sitting on the porch with her and it occurred to me as I was sitting there watching my own children play and I'm sitting there kind of holding the weight of, of care taking and the weight, the weight, of course, I'm going to help my mom, of course, I'm going to be the best daughter that I can and not even necessary out of obligation for her, but for how I want to show up as a daughter and all these things that I'm kind of like wrestling with my own relationship with my mother and like, yeah, so,
00:07:37.567 --> 00:07:37.807
It's
00:07:37.827 --> 00:08:00.269
I'm sitting, it's big, the mother daughter relationship and now let's throw a carrot, it's a whole thing, um, but I'm sitting there watching my kids play and it occurred to me, it was, it was like this big pivotal moment of like, my gosh, what if my children have to experience the amount of stress, the immense amount of stress that is caretaking, especially while having younger kids and holding it all.
00:08:01.918 --> 00:08:03.798
What if they have to experience this with me?
00:08:04.319 --> 00:08:11.278
And it, it was like, like the, one of those scenes from out of a movie, it was like, we're just every, the whole shift of everything.
00:08:11.699 --> 00:08:17.968
The whole perspective of everything completely shifted on my mindset toward my own health.
00:08:18.278 --> 00:08:28.002
Because I've always, I've, you know, I've struggled with not necessarily disordered eating or anything like that, but just body issues and like, Oh, I'm always trying to be thinner and all that.
00:08:28.012 --> 00:08:28.112
You
00:08:28.273 --> 00:08:28.682
Cause you're a
00:08:28.843 --> 00:08:31.392
BS because I'm a woman in this day and age.
00:08:31.432 --> 00:08:31.692
Right.
00:08:31.702 --> 00:08:33.452
Because I haven't existed.
00:08:34.293 --> 00:08:34.712
And.
00:08:35.143 --> 00:08:41.682
And I've always chased skinny and you know, I've worked out and try to be healthy and this like vague concept of health, but what does that mean?
00:08:41.682 --> 00:08:54.082
And, but it was suddenly this, this concept of helping and learning all the prevention things I can do that keep my body functioning its best, which helps my brain the most.
00:08:54.243 --> 00:09:06.552
And so it was more around getting away from vague concept of health, getting away from aesthetics and moving exclusively toward how do I help my body function at its best?
00:09:06.592 --> 00:09:09.082
And it suddenly, it just like everything else meant nothing.
00:09:09.352 --> 00:09:11.832
It was like, how do I serve my body?
00:09:11.873 --> 00:09:14.283
What actions can I take that serve me well?
00:09:14.533 --> 00:09:25.852
And so it was this removal of, like, restricting myself from food, like, I don't get to eat cake, and moving toward, oh my gosh, I, I legitimately, like, that doesn't feel good.
00:09:26.113 --> 00:09:37.643
And slowly connecting to what is serving me well, when I moved away from all external, aesthetic goals, and moved toward connecting to what serves me well.
00:09:38.317 --> 00:09:40.707
And what serves my body well and therefore brain.
00:09:42.028 --> 00:09:42.518
perfect.
00:09:43.077 --> 00:09:45.577
So let's talk about a couple of specifics.
00:09:45.577 --> 00:09:46.998
so let's start with nutrition.
00:09:47.038 --> 00:09:53.638
Obviously this podcast does, highly focus on maintaining a healthy weight, getting to that natural weight.
00:09:53.727 --> 00:09:54.548
Um, the.
00:09:55.143 --> 00:09:57.432
And I always talk about like, you're walking around weight.
00:09:57.462 --> 00:10:00.173
We're not talking about your low fit into your wedding dress weight.
00:10:00.182 --> 00:10:02.842
Like, come on now, we're 40 year old woman.
00:10:02.893 --> 00:10:08.173
That's not necessary because hopefully you have more muscle than we did in our twenties because it wasn't a thing back then.
00:10:08.673 --> 00:10:18.033
Um, but point being, this is like one of the focuses of my podcast is to get down to that weight.
00:10:18.033 --> 00:10:19.472
That feels really good.
00:10:19.812 --> 00:10:21.562
How is that connected here?
00:10:21.682 --> 00:10:27.264
I know you mentioned metabolic health with regards to Alzheimer's, Where does weight come in?
00:10:27.313 --> 00:10:30.964
Even though you're like, I'm not chasing skinny, where does that come in?
00:10:30.964 --> 00:10:33.474
And what are you doing with your nutrition to achieve that?
00:10:34.500 --> 00:10:47.740
So when I was, you know, learning about what I can do for my metabolic health, this is why on my Instagram account, I, I, there's a lot you can do for brain health, but I focus heavily on muscle and because muscle is the powerhouse behind your metabolic health.
00:10:48.331 --> 00:10:56.551
And so once the shift moved toward muscle, it was, okay, so I need to feed my muscle and I need to use my muscle.
00:10:56.951 --> 00:11:03.711
And once I shifted toward higher protein diet, I, I, I've cut, I'm, I'm now in kind of maintenance mode.
00:11:03.711 --> 00:11:07.860
So now I'm like 100, 120 ish grams of protein a day.
00:11:07.860 --> 00:11:08.091
But.
00:11:08.581 --> 00:11:18.250
when I initially started, I was, I was much more, you know, I was going at least 130 grams of protein a day and being much more serious about it while I was growing my muscle.
00:11:18.561 --> 00:11:26.461
And what I noticed was is that it wasn't restricting that I made sure I gave my body what it needed.
00:11:26.600 --> 00:11:31.280
And then after I gave my body what it needed, like a protein or whatever, and I ate what I wanted.
00:11:31.421 --> 00:11:44.770
So it wasn't out of restriction, and I know, and, and it was a very, very slow shift in recompositioning my body, and without restriction, because I was fueling myself well.
00:11:44.791 --> 00:11:51.321
I was giving my body what it needed, and therefore wasn't craving cheap sources of energy later.
00:11:51.681 --> 00:12:03.078
So in doing this, it was a very, very slow, but consistent because I, was framing everything in terms of connecting to how I feel, which is, was a new thing for me.
00:12:03.448 --> 00:12:03.739
Right.
00:12:03.739 --> 00:12:05.519
I've been a sugar addict my whole life.
00:12:05.558 --> 00:12:07.359
And so learning like, Oh, okay.
00:12:07.359 --> 00:12:08.028
It's not so much.
00:12:08.038 --> 00:12:09.629
I can never eat Sour Patch Kids.
00:12:09.958 --> 00:12:14.278
It was when I eat Sour Patch Kids on an empty stomach, it really wrecks havoc.
00:12:14.278 --> 00:12:16.318
And I do end up feeling like crap later.
00:12:16.818 --> 00:12:25.698
Okay, how can I still sneak in some Sour Patch kids in my, in my life and not have this extreme like, you never get to have this and you can only do this in this, this way.
00:12:25.698 --> 00:12:26.688
That's gentle.
00:12:27.278 --> 00:12:33.428
Gentle and with self-love of, well, okay, of course I wanna eat Sour Patch kids, but that's gonna feel like crap.
00:12:33.428 --> 00:12:38.438
So maybe I'll just wait till after dinner and I'll have much left of effect on my blood sugar and spiking my blood sugar.
00:12:38.438 --> 00:12:40.208
And then I won't actually feel like cap crap.
00:12:40.208 --> 00:12:56.972
And plus, and then I won't actually eat way too many because I'm eating too many on an empty stomach and also on top of that, um, when you're, you're not putting, high carb, high sugar things in your body on an empty stomach, it helps, curb any cravings later.
00:12:57.335 --> 00:12:58.504
Yeah, that's so true.
00:12:58.544 --> 00:13:09.465
And, one thing that I've noticed with clients is once I get them eating enough protein for their bodies, they are like, it's like magical that the sugar cravings have gone down.
00:13:09.794 --> 00:13:12.914
And no one says I have zero sugar cravings, like.
00:13:13.769 --> 00:13:14.509
Exactly.
00:13:14.764 --> 00:13:19.144
we're not getting to some zero here, but it totally helps.
00:13:19.289 --> 00:13:19.990
is what I noticed.
00:13:20.019 --> 00:13:27.019
So being a sugar, a former sugar addict, it was like the, the, the drive for the sugars, like need to have it, need to have it.
00:13:27.019 --> 00:13:29.809
And it's not so much now that like, Oh, I'm past sugar.
00:13:29.820 --> 00:13:35.519
No, it's just that I have much more control because I've helped myself on a physiological level.
00:13:35.929 --> 00:13:38.379
And so now I just need to work on the mental component.
00:13:38.519 --> 00:13:41.870
I mean, it's still, I don't even want to use the word struggle.
00:13:41.889 --> 00:13:46.759
It's not even, it's still, um, something that comes up present.
00:13:46.779 --> 00:13:47.870
It's still present for me.
00:13:47.899 --> 00:13:48.529
Exactly.
00:13:48.779 --> 00:13:52.070
However, I have just regained so much more control over it.
00:13:52.080 --> 00:13:58.269
It's not, it's not intense and insatiable like it was because I've helped.
00:13:58.309 --> 00:13:58.649
Yeah.
00:13:59.750 --> 00:14:09.610
So, I mean, the, the parts of that are getting adequate protein and then increasing your muscle mass, which therefore overall we're improving metabolic health.
00:14:10.179 --> 00:14:15.940
And it just decreases that drive towards the simple sugars, the low quality carbohydrates.
00:14:16.294 --> 00:14:16.894
absolutely.
00:14:16.904 --> 00:14:23.445
And shifting my mindset around breakfast and and challenge myself to be extremely full for breakfast.
00:14:23.985 --> 00:14:28.735
Like, you know, we're, I think as a culture, it's normal to be like dinner to be the biggest meal.
00:14:28.735 --> 00:14:32.792
And I still have a decent sized dinner, of course, but, shifting toward.
00:14:33.402 --> 00:14:52.195
It's not normal to be really full from breakfast, and I use that time of day, which one of the most insulin sensitive when our bodies are best responding to glucose to use that time to fill it with protein And start my day like a huge breakfast sets the tone for your blood sugar for the rest of the day.
00:14:52.475 --> 00:14:56.269
And so it was shifting out of, this, like, feed myself.
00:14:56.288 --> 00:14:57.558
Well, feed myself.
00:14:57.578 --> 00:14:58.958
Well, nourish myself.
00:14:58.979 --> 00:15:01.658
And then these other habits fall away.
00:15:02.109 --> 00:15:07.979
That come that stem from a place of, restriction, they end up falling away because.
00:15:08.538 --> 00:15:09.989
I'm giving myself what I need.
00:15:10.129 --> 00:15:14.239
And so it just becomes this, it becomes a self sustaining flow.
00:15:15.219 --> 00:15:15.928
It's huge.
00:15:17.423 --> 00:15:20.754
So let's talk a little bit about the fitness component.
00:15:20.774 --> 00:15:32.563
I myself am not a personal trainer, but have been a weightlifter, started at CrossFit and like 2012 and moved into just kind of what I call regular weightlifting.
00:15:32.573 --> 00:15:33.693
Not just not crazy.
00:15:34.543 --> 00:15:35.624
CrossFit was a little crazy for me.
00:15:36.033 --> 00:15:37.323
Um, but
00:15:37.408 --> 00:15:37.999
for a lot of us.
00:15:38.323 --> 00:15:42.254
yeah, but I, you know, I've always been grateful for those days because it's where I.
00:15:42.313 --> 00:15:49.173
And so now I'm comfortable just like squats and deadlifts and stuff on my own in the gym.
00:15:49.673 --> 00:15:57.244
Um, so how has your approach to your fitness routine, changed with respect to Alzheimer's prevention?
00:15:58.168 --> 00:16:03.389
Um, the hugest thing about my fitness routine is that I listened to my body now and.
00:16:03.458 --> 00:16:05.229
I don't make it suck.
00:16:05.859 --> 00:16:06.639
I don't make it suck.
00:16:06.869 --> 00:16:08.249
And I decrease the amount of friction.
00:16:08.249 --> 00:16:09.229
So I don't go to a gym.
00:16:09.239 --> 00:16:10.448
Some people need to go to a gym.
00:16:10.469 --> 00:16:12.828
I get that need to get out of the house and it's a part of the ritual.
00:16:12.828 --> 00:16:13.538
And I get that.
00:16:13.869 --> 00:16:17.509
I decrease the amount of friction, um, as much as I can.
00:16:17.519 --> 00:16:26.369
So I have a My gym, my home gym is a set of weights and I recently bought a 50 pound, I'm very excited about my 50 pound weight.
00:16:26.769 --> 00:16:29.399
Um, but, I'm gentle with myself.
00:16:29.399 --> 00:16:36.336
I, I make sure I lift and I push myself, the way I make it consistent is that I don't make it suck so much.
00:16:36.760 --> 00:16:50.451
I do something that I enjoy and I think lifting slowly and, and sometimes I bring my weights upstairs and I'll lift weights with my kids while they're watching our, like we'll all kind of watch an evening show together and I'll be doing some bench presses in the living room.
00:16:50.451 --> 00:16:53.921
I just make it gentle because I'm really, really focused on what is sustainable.
00:16:54.091 --> 00:16:55.301
That is, that is the biggest shift.
00:16:55.301 --> 00:16:59.471
That's what's happened is, is focusing on how I can continue to show up.
00:16:59.480 --> 00:17:06.711
Because if I'm, I'm going downstairs in our basement and hating it every time, I can't, I know that's not consistent.
00:17:06.711 --> 00:17:16.566
And I used to do hour long workouts and just like the amount of energetic momentum that I have to bring just to show up is, was just too much.
00:17:16.566 --> 00:17:21.131
So I keep my workouts, um, to no more than 30 minutes.
00:17:22.006 --> 00:17:30.898
I make it productive time while also kind of being, making sure I don't hate it and doing things that I like, which is exclusively weightlifting.
00:17:31.814 --> 00:17:35.263
So you exclude your, your routine is exclusive weightlifting.
00:17:35.263 --> 00:17:36.203
You don't do any cardio.
00:17:36.203 --> 00:17:36.834
Is that what you're saying?
00:17:37.294 --> 00:17:37.683
Sorry.
00:17:37.814 --> 00:17:38.804
Did I misunderstand there?
00:17:39.368 --> 00:17:41.459
Um, yes, my routine is exclusively weightlifting.
00:17:41.469 --> 00:17:49.709
And then occasionally I, I need to do it more, but occasionally I, um, run four sets of 30 seconds sprints.
00:17:49.778 --> 00:17:54.638
Occasionally I was trying to do it like three times a week, but the problem with sprints is that they always suck.
00:17:55.384 --> 00:17:55.604
Yeah.
00:17:57.249 --> 00:18:00.969
It's that you never get amazing at them because you're always pushing your hardest, right?
00:18:01.368 --> 00:18:08.999
And um, but they're so, so good for your brain and they're so, so good for fat loss and metabolic health and all these things.
00:18:09.259 --> 00:18:12.699
And I, the thing I try to do is tell myself it takes 10 minutes.
00:18:12.719 --> 00:18:14.019
It takes 10 minutes.
00:18:14.019 --> 00:18:17.719
I run my fastest for 30 seconds, rest for two minutes, 10 minutes.
00:18:17.719 --> 00:18:19.648
Oh,
00:18:19.703 --> 00:18:22.834
training is, yeah, it is really effective.
00:18:22.834 --> 00:18:25.403
I do my sprint intervals in the pool.
00:18:25.773 --> 00:18:31.743
So I'll do like, um, so I usually, when I swim, I'm, I'm there for about an hour.
00:18:31.743 --> 00:18:36.199
So the first Long while is mostly just zone two.
00:18:36.249 --> 00:18:38.999
So I, I kind of combined my zone two with my sprint day.
00:18:39.519 --> 00:18:46.128
So I'm just like swimming, I'm doing labs, I'm, you know, kicking, pulling, whatever, and then I'll do a set of, um, sprint intervals.
00:18:46.128 --> 00:18:50.068
So if any of you swimmers out there, I just do a, I sprint the 25.
00:18:50.719 --> 00:18:53.949
And then I do easy on the way back and rest.
00:18:54.028 --> 00:18:54.719
And so
00:18:54.986 --> 00:18:55.546
love that.
00:18:55.868 --> 00:18:57.989
and I do them about a minute 15.
00:18:57.999 --> 00:19:01.378
So, um, that's, so there's lots of ways to do sprint intervals.
00:19:01.858 --> 00:19:11.148
Um, you know, you don't have to, if you're not a runner, you can also use like those, ski or machines that are like pull down ones that are really loud at the gym.
00:19:11.169 --> 00:19:12.118
I don't know what those are called.
00:19:14.469 --> 00:19:15.229
They have like a fan.
00:19:15.239 --> 00:19:21.739
They're like, anyway, lots of ways to do sprint intervals, but yeah, that is another real, I think really key point with fitness.
![Nutrition, Fitness, and Self Care Practices for Alzheimer's and Dementia Prevention with Rachel Daugherty [Ep. 132]](https://getpodpage.com/image_transform_gate_v3/LKDNDCMyTcF8c1Cdu7pDfAfXV0-uppXD60n-RIX-BG4=/?image_url=https%3A%2F%2Fstorage.buzzsprout.com%2Fkwol2o6gwatraxucu45h962lhu74%3F.jpg&w=1200&h=630&fill=blur "Nutrition, Fitness, and Self Care Practices for Alzheimer's and Dementia Prevention with Rachel Daugherty [Ep. 132]")
