Balancing Catabolic and Anabolic Processes for Optimal Exercise Recovery

Balancing Catabolic and Anabolic Processes for Optimal Exercise Recovery

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In this video, Dr. Justin discusses the importance of maintaining a balance between catabolic and anabolic processes during exercise for optimal recovery and avoiding chronic inflammation. Catabolic processes involve breaking down tissues, while anabolic processes include rebuilding and repairing. The goal is to ensure that the anabolic response slightly outpaces the catabolic breakdown during exercise. He explains how dysregulated cortisol levels can lead to a flatter cortisol rhythm, which in turn can negatively impact sleep, energy, and mood. Women with chronically low cortisol levels may also have low progesterone, while men may experience lower testosterone levels over time.

Dr. Justin emphasizes the need to reduce inflammation from food by ensuring proper intake of protein, amino acids, and healthy fatty acids and avoiding inflammatory foods such as gluten, refined sugar, processed grains, and omega-6 vegetable oils. He also highlights the importance of addressing internal factors such as gut health and female hormone levels. In particular, he mentions the role of DHEA, a precursor to sex hormones, which becomes increasingly important for women in menopause as their ovarian reserve is depleted. To support optimal recovery and maintain hormonal balance, Dr. Justin suggests adjusting exercise frequency, intensity, and duration, while focusing on the key factors mentioned in his discussion.

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Dr. Justin Marchegiani
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