From
thomasdelauer.com
Email Address
keto@thomasdelauer.com
Sent On
Thu, Jul 27, 2023 12:10 AM
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Hi {NAME}, I’ve learned a lot of things over the years from my dumb mistakes, but also from exp
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Hi {NAME}, Iâve learned a lot of things over the years from my dumb mistakes, but also from experts teaching me ways to improve. Iâm in an endless pursuit to better myself so that I can be the best possible version of myself, so these are 10 things I do when I increase my running mileage (or cardio in general): 1. Increase my protein intake: I used to not think about cardio and the relationship with protein. Now itâs a no-brainer. So much more muscle breakdown, it just makes sense to increase my protein. So for every 30 mins of moderate cardio, I add about 25g more protein. 2. Increase my potassium intake, whether through electrolytes or foods: Reality is, if it is summer and I am sweating, I simply need to deploy some standalone electrolytes, or possibly even straight potassium if it gets bad enough. But generally, I try to increase my intake of avocados and some fruits, and of course more meat. 3. I Decrease my other hormetic stressors. Iâm not a huge guy (about 185lbs) but I do carry a lot of lean body mass. This means that when I am running a lot of miles or doing a lot of cardio, I am moving a lot of metabolic tissue. This in turn can create a lot of waste and ROS, so it makes sense to tone down things like sauna, cold plunge, other stressors since my running becomes my stressor. 4. I Increase my antioxidants BIG TIME. I Donât eat a LOT of veggies. I usually have maybe a couple servings per day, but I get the vast majority of my antioxidants and anti-inflammatory compounds from fruit. When I increase my cardio, there is no denying that I am increasing the stress in my body, and I might need to deploy a bit of extra help. The downside is, I donât like to add lots of sugar, and I am not a big pill guy. So if I am really doing more activity, I will sometimes do 2-3x servings of [Organifi Reds]( to get the benefits of a bunch of servings of fruit, but without the sugar. Thereâs also a lot of adaptogens that help me recover faster and adapt to the increased stresses of training. If you want to try it out, hereâs a 20% off discount link: [( First thing that I noticed was less soreness. Pretty immediate, too. Along with some good hydration, I felt like I shaved 12 hours off of my recovery time between long runs (sounds like not much, but thatâs huge). 5. I eat a small amount of protein before bed on the days I run. I know it sounds like the opposite of what I preach, but what I find is that if my cardio is very heavy (run, hike, ruck), a lot of times my adrenaline is still peaking quite a bit that entire day. That can really impact my sleep badly. On these days, I can find a little bit of help with a small amount of cottage cheese just before bed. Doesnât always work. In fact, sometimes it keeps me up, but 75% of the time, it works every time (hehe, Anchorman reference). 6. Long Box Breaths and Holds: 10 seconds in, 10 seconds hold, 10 seconds exhale, 10 seconds hold on the exhale for 10 minutes followed by 2-3 minutes of deep breathing through the nose and finally end on a 1 minute hold on the inhale (with relax to normal breathing). I really try to stretch my floating rips and get that diaphragm to release a bit. I tend to hunch up and tighten my torso a lot with bigger cardio days. This helps me break that tissue free a bit more and breathe better. I know I have a lot of sponsors on my channel and what have you, but I have to be very honest when I say that the whole [Organifi]( introduction into my routine really has been huge. Like, game changer huge for me. I think I just needed the extra antioxidants and had been underestimating my training volume for YEARS. Iâll see you tomorrow, as always! Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States
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