Around 4 Mil Yrs NOW Most Never Do It. Nothing gets you more winded in 10 secs. Or Improves U More.
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If you’re new to my channel, my name is Dr. Sean O’Mara. I’m a Health Optimization Physician, which means I help people get rid of chronic disease and take their health to the next level without using pharmaceuticals or surgeries. I’ve spent the last 15 years researching and practicing the real secrets to health optimization myself. Since anyone can say anything online these days, let me give you some details you can look up and verify for yourself.
Here’s how I got here…
46 yrs old: Overweight and suffering from heart disease, back pain, and sleepless nights. I was diagnosed with atherosclerosis, Barrett’s esophagus, and degenerative joint disease.
47 yrs old: Doctors recommended surgery and more meds. I wasn’t ready to accept that.
48 yrs old: Received a research grant from the National Science Foundation.
48 yrs old: Spent the next 7 years studying disease at its root-working 4 a.m. to 7 p.m. every single day, all while supporting my family with a part-time job.
49 yrs old: During my research, I found the breakthrough: visceral fat, the hidden fat deep inside the body, was linked to nearly every chronic disease.
51 yrs old: I uncovered the key to reversing disease-eliminating visceral fat.
53 yrs old: I removed all my visceral fat. With it, I reversed every health issue-heart disease, back pain, atherosclerosis, and more.
54 yrs old: I dedicated my life to helping others achieve the same results.
55 yrs old: Started working with high performers-entrepreneurs, athletes, and executives-to optimize their health naturally, without relying on drugs or surgery.
61 yrs old: I’ve shared my journey with thousands and helped 200+ clients eliminate their visceral fat and reverse chronic disease. You can view my education website at GrowingBetterN...
Today: I work with people who want to optimize their health and appearance to match their level of success. We’re not just talking about removing disease. We’re taking health to levels that most doctors and pharmaceuticals say is impossible.
To everyone out there struggling with their health, you’re either writing a story of recovery or you’re still trapped by disease. The bigger the problem, the more incredible your comeback story will be!
Keep going. Your health is worth fighting for.
Never quit,
Dr. Sean
P.S. Don’t just grow older... grow better!
FULL DISCLOSURE
I make content because I want to make a real difference-on a longer timeline than most. I want to build trust with people who are serious about optimizing their health and work together to turn their lives around.
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47 year woman here… tried sprinting for the first time this week. I did it early in the morning in the local arboretum and also looked around to make sure no one saw me, lol! I warmed up first, then I did 6 rounds of 10 seconds of sprinting and 90 seconds of rest (walking). It was fun, and the short workout felt like I really worked out. Stretched after. Then did yoga when I got home. One of the rounds was shorter because at 5 seconds my stuff went flying out of my pockets, so I had to collect my stuff and secure it.
Yoga. Did you focus on any particular god?
Wolf, Yoga as practiced in the USA is not generally a theistic thing, it focuses on physical postures, breathing techniques and meditation.
You have all beauty care equipment included? Flying around😂.
@@Kitiwake no, when I say yoga, I just mean yoga postures mixed with stretching and some mobility exercises. Since it’s very heavy on yoga moves, I get lazy and just say yoga.
@@kipponi haha, no! It was just my car keys, wallet & cell phone.
66-year-old, female, started sprinting, feels great, no injuries, taking baby steps, haven’t run like this since high school!
You inspire me.❤
I'm at almost 66 year-old truck driver I'm getting ready to go on the first episode
64 yr old male here. It's like flying under your own power, isn't it?
Hi from Cyprus. Don't you afraid about injuries?
It can be really peculiar and odd as to what gets our body parts injured. Myself for example, I was regularly doing sprints for months. No real actual injuries aside from occasional slight pressure pain in one of my knees, typically the right one, due to having orthoscopic knee surgery at 23, on my right knee. Anyway, at 53, I thought everything was basically great, until I recently apparently messed up my right knee, and not from running, but rather, from wearing very heavy steel toe work shoes, for more than several hours, while simultaneously hauling up big piles of grocery store carriages.
: (
63 year old carnivore. I went on healthy organic keto over five years ago when I was 57. I slowly moved from keto to ketovore to full on carnivore this year. I started sprinting and was amazed at how good sprinting felt. Who would think a totally un-athletic man could sprint at 63.
Inspiring!
I am 58, will start sprinting.😄
I'm starting in the morning along with some pushups.
Maybe you are turning into a cheetah?
@@BillBrinkop That's what I call it: Cheetah mode.
I am 65, started sprinting last year. love it.
Jogging for years. A bit muscular and a bit chubby. Did interval running, ie 3min fast jog, better than 20-30min slow jog, or 1min run one min rest. More intensity the better. Started sprinting, all out bust for 5seconds, 8 seconds 12 seconds, now lean and muscular. I also do hill sprints for extra resistance. At 46 I look more athletic that when I was 20.
How often do you do it?
how often?
HOW OFTEN?!!!
How…
Huh?
Can 10 seconds change your life?
Absolutely 👍 Must watch
I can attest to this. I'm 50 and haven't sprinted in 25 years. My first 10 times, it was wild. My feet were a split second off from my brain. Where I thought my feet would land was a hair off from actual and I was slightly behind and it created a potential to fall. After 5-10 days, everything fell into place. I love it now! FYI - the science is in...1 - 30 second sprint, followed by 1-2 minutes to let your heart rate drop to resting and sprint again. Use a heart monitor, get max heart rate and then DON'T move until heart rate drops to resting. A very health person will have heart rate return to normal between 1-2 minutes. That's the goal. How long it takes from max heart rate back to resting heart rate. That's what you want to monitor.
thats how I do it! 30 seconds fast fast then 60 seconds slow slow jog and do that for 20-30min
That sounds like super human levels. A very fit person probably has a resting hr < 50 and a hr max around 200, maybe a little lower if the person is older. I haven’t heard of anyone dropping a delta hr of 150 in 1-2 minutes.
Also professional 400m sprinter do NOT have the best hrr, marathon runners recover faster, so I would suggest sprinting isn’t the best training to get better hrr.
@@goodyKoeln Also, unless you crawl back into bed immediately after your sprint, you're not going to return to RHR at all.
I do a combination of Zone 2 (3x per day).HIIT (1 minute fast up to my HR max, one minute back to Zone 2) for 20 minutes once per week, and Zone 0 (10K steps) one other days - all on my elliptical. I also do resistance training on my Zone 0 days. When I've tried to sprint outside, it does feel weird at first, and yes my balance is off, but it also feels more "natural". This video has inspired me to try it outside more often. I live in a northern city, so the weather isn't always going to be favorable. Also, sprinting three times per week would conflict with my weight lifting and Zone 2 schedules. I guess I could sprint in mornings and do Zone 2 in the afternoons on the same days.
I think jumping rope really fast might do it - but also takes a lot of skill, whereas anyone can sprint :)
Exactly my experience too.
I was throwing the ball for the dogs, they are on carnivore too, and I got so excited I ran after the ball too. Got the dogs all excited too and they sprinted harder.
I'm 68 on Day 79 carnivore.
Hi again,
69 years old Day 228. Still sprinting, love it😊
Love the dog idea!
73 years old. Low carb since 96 and carnivore since 2020. Day 5 sprinting. It has been ugly, awkward, but it is starting to come back. I was a sprinter in junior high, high school and college. In college I picked up soccer and all the running caused me to lose a step. I can attest that endurance running kills your speed. This has been fun. I am taking it very slow. First day three seconds. Days two and three five seconds. Days four and five I ran five seconds twice and three seconds once. My priority is not to hurt myself. I see a lot of people hurt themselves by pushing themselves to do more than they could.
Follow up. Day 52 of sprinting. It has truly made a difference. Two to three 90 foot sprints nearly every day. Weather is getting cold in IA so I don’t know what I will be able to figure out for the next five months. But I will figure out some place to do it. Member of the Y but I would rather run on the grass if I can. But we have lots of snow cover most winters.
@@davidgmillsatty1900 Any indoor tracks?
@@calista1280 Yeah. Now that there is snow on the ground I am going to the Y. Trying to make it at least 4 times a week. I am 4 1/2 months of doing it now. My body is slowly getting better.
Great work! @@davidgmillsatty1900
Update us
I was running sprints and somehow managed a hamstring tear. It tooks many weeks / months to heal but l was eventually able to start sprinting again. How l made it safe was to only sprint up hill. This slows me down so much there's no risk of further injury. And of course it's even more intense. Highly recommend.
Brilliant!! Simple and effective!
That’s my fav way to run- uphill . Pretty deconditioned at the moment. Time to hit the hills again!
@@Shinola,
What about wearing those bands he talks about too? They make the workout more intense.
Omg, lol this just happened to me yesterday. I sprinted in the morning and everything went fine. I did it in the evening, and all of a sudden I got a sharp pain in my hamstring that froze me in my tracks.
I thought I tore it but thank god today I’m almost recovered. It was super tender and painful yesterday. Today is much better. I believe my fast recovery is due to being carnivore and I did a lot of grounding.
As soon as I began walking in the grass barefoot, after 30 minutes the pain and tenderness went away. It was mildly sore but nothing like it was yesterday.
But thank you for the uphill recommendation. I will definitely try that next time.
@@dawnsummers3754 You and me both.
At 50 years of age, while carrying a 5 pound weight in each hand, I did a walk for 100 steps, jog for 100 paces, and then SPRINT for 100 paces, then jog for 100 paces then walk for 100 paces and continue this cycle 5 to 10 times. It gave me amazing results. Now that I’m 75 years old I do the same pattern without the weights for 50 pace intervals. I get both aerobic and anaerobic exercise this way and very good results.
Sounds good well done
❤
...just sprint😅
Thank you for sharing.
You’re killing it👍
31 yrs vegan, high altitude climber (Mt Everest +) ultra marathoner (and former Army SOF Combat Veteran) turned carnivore 2.5 yrs ago, and now a sprinter as of 30 days ago. Mid 50s and feeling froggy, but have also decided to compete for and win an Olympic Medal next...know precisely where I can fit in. Let's discuss...(sent detailed email to your office already).
Dr/Colonel O, your lectures on visceral fat and sprinting (like when I was in uniform) have re-inspired me. Carnivore Doc's Chaffee, Baker, Berry and Phil Ovadia got me on the journey, but your masterpiece is the final key. Hell, I've been doing stuff wrong for over 5 decades...yet so happy to have the proper direction. Thank you for your service both in and out of uniform; you're a true humanitarian for helping empower us to our absolute greatness! Staunch Special Forces NCO Salute, Sir!!
I’m t turning 62 soon, and I like to find a Hill and do 10 uphill 100 yard sprints back to back. I walk down and sprint back up. I strongly believe that it is the best exercise you can do for your entire body in the shortest period of time.
I have been doing HIIT bike sprinting to take the pounding off the knee joints.
New listener. Started sprinting today after a many year hiatus thanks to you and Dr. Chaffee. I’m a former soccer player and didn’t realize how much I missed moving FAST. Thanks for all you do!
Same! I just watched Dr. Chaffee's interview w this brilliant guy! Also played soccer and did the 1st set of sprints today. Felt great ! Recommend Dr. Berry too!
Did you do more after your first day? How did you feel 2 days later?
@@pauljensen4773 Yes, I'm working my way up to sprinting more. I think I've done them 4 or 5 times in the past 2.5 weeks. Planning to do some today. Was definitely sore in strange places (obliques, arms, etc.) for the 2 days after the first round. Then I strained my groin during the third. haha. But I did 5 sprints two days ago after a hike and it felt great.
@@ReReMillie thank you
Ha same here! ANd also former soccer player!
My job is to walk corporate campus and 4, 5 story buildings , total 5 to 7 miles a day. Walk fast and sprint in hallways on the carpet when no one is around. Have 3 story gym with running track also to sprint then sauna, hit the cold showers lol 66 years old and don't plan on retiring from my ideal job. Started healthier journey at 56 years. I am looking forward to more instruction and tips from your excellent videos.
Heck Yeah let’s go!
Ex Military US ARMY. We did sprinting in Basic Training and I’ll tell you what man! It works we did it for at least 30 minutes and it smoked damm near all of us. Do it it works
I agree. And the same thing happens if you sprint on your bike. When I started jogging years ago it was just an ok/boring thing to me. But when I started doing 4 -5 all out sprints, walking back to the start each time, I was shocked how my arms and shoulders (and legs of course) became muscular. Then we moved and it was a while until I got out exercising again. I started riding my bike around the neighborhood and on errans. Then I started sprinting on my bike 4-5 times, to exhaustion, rode back slowly, each time I waited until my heart rate was back down. Each time I could go further on foot or on the bike. And again, my arm/shoulder muscles got even stronger along with my legs. Love bike/foot sprinting! It isn't Boring! I watch people jog around and around and around on the high school track...can't do it. 😊 But to each his/her own.
Pushing a weighted sled with maximal effort a few times might be even more intensive than sprints. It’s a real full body workout and it’s easy on the joints
I’m 35 and I’ve been CONSISTENTLY BAREFOOT sprinting since I was about 18….. I genuinely feel superior to the majority of the population physically.. don’t envy unhealthy bodybuilders. Sprint at a beach or well maintained grass field barefoot. I NEVER regret sprinting workouts…. There’s times deadlifting or power lifting I ask my WHY the next day, but NEVER with sprinting.
👊🙏
Walking and sprinting are the most natural exercises people can do. I walk 2-4 hours with my dog every day and sometimes when we see one uphill we sprint. This was good video and very interesting Sean .
2-4 hours ? That’s lot of walking 👍🏻
I ran 32 marathons. I saw MANY serial marathoners that were quite overweight, sported big bellies, etc. They guzzled huge bottles of sugary sports drinks before and during their runs. Afterwards it was a gorge fest of bagels, pies, you name the carb! They had “earned” it. They stated they could eat WHATEVER they wanted… ugh… Distance running will not beat a horrible diet.
I have just been sprinting 2-3 times a week for about 2 weeks and people have made comments on my facial changes. Eating animal based as well…I’m going to keep at it ❤
Can’t sprint anymore due to an old knee injury, but I just started doing them on my stationary bike. It feels great to push hard and get winded. Last two days I did 3 sets of 20 seconds, also 10 minutes of light pedaling to warm up and a minute between sets. No muscle soreness, which is surprising. I’m 5 years carnivore, and 52 years old.
Thanks Sean! I ran hills for a week while fasting. The next week on flat ground I was way faster than ever before!
65, 3 years Zero Carb
58 year old carnivore since March 2024, down 60lbs and now planning on sprinting to reduce the belly fat and residual visceral fat.
My mind is blown. It makes so much sense. How the heck have I not made the connection before, sprinting is fun and feels great. Why the heck aren't we doing it... I'm just sitting here flabbergasted.
thank you for this! I was a naturally fast sprinter as a child and teen, but when my coach made us all run long distances for warm-ups and try-outs, I could not handle the exhaustion and quit running all together. Thank you for encouraging me to pick up sprinting after decades of not doing it. I may not be a fast as I was, but I know I have a strong foundation from which to build.
The forced distance running in high school athletics really does burn people out on running. I concur!!
@@whitneygmabry9345 the crazy thing is that, at the time, I didn't have the knowledge to know that long-distance running requires a different strategy. So, I was spirinting at the beginning of those long runs before burning out. Lol.
You fired me up, Dr Sean. I was going to jog tomorrow but, thanks to you, I'm going to sprint instead. It'll be my first time in 50 years! I'm almost 66. I'll comment again with my experience. 😂
Make sure you accelerate to a sprinting speed super super slowly ……visceral fat induced chronic disease leaves you super super prone to a muscle strain especially in your hamstring. Love you are fired up. Heck Yeah…..lets go!
@@DrSeanOMara it went well. I sprinted ten times over a distance that was 30 meters at the start and gradually became longer to 40 meters. I took about three seconds to accelerate to my top speed. I was able to hold my top speed for two to four seconds.
I noticed that I sweated as much in the 20 minutes it took to do the 10 sprints as I typically sweat in the 60 minutes I jog five kilometers.
I plan to mix sprinting with jogging from now on.
@@DrSeanOMara How about sprinting during a bike? Especially for those people carrying a few extra pounds that feels like you are surrounded by jello and inertia. Biking is also low impact. Seems that if you are lean enough (like near ideal weight or even underweight), it would make sense to do the running sprints. In my case, arms and legs are lean, core isn't.
@@xolomartinez6036all out bike sprinting is a different skill, as the coordination to produce maximal power output (and hold it with good form) recruits a different set of muscles. However the cardio vascular benefits are similar. I’d say maximal outputs, in different sports, is good. I’d say they are the gateway to longevity - maximal efforts (re: “Fast after Fifty” by Joe Friel)
@@xolomartinez6036I am no expert, but here’s my 2 cents from decades of observations with real people (not athletes): the core being bigger indicates that some tweaking is needed in your diet. No amount or type of exercise will fix that. Visceral fat is the result of something you eat that inflames your insides: it might be plants or grains (alas, all the GMO grains are poison). I recommend looking into keto-Carnivore and intermittent fasting. Biking or swimming will almost certainly not help as much as walking (and then incorporating sprinting). ❤ and 🍀
I think this is one of Dr. O'Mara's best videos. I always look at distance runners/bikers and wonder why they don't look all that healthy. I mean, it takes a ton of grit and dedication to do it, and I respect that, but in the end, they don't really look like I would prefer to look. Same thing with overbuilt weightlifters/bodybuilders. It just looks unhealthy and the amount of food they have to eat to maintain is crazy. Now, from my personal experience, I did a lot of sprinting last winter and got thin and felt great. Summer hit and I switched to lots of long distance biking - and I gained weight! So, this summer, I am continuing my winter regimen. Sprinting and, if I do bike, I will go for shorter distances and sprint. I also do stair sprints, which I know Dr. O;mara is not fond of, but it is low impact and allows me to get winded with minimal risk of injury.
68 years old male and still sprinting. Wonderful exercise. Thx
I'm 54 and I've been sprinting in my house, but tomorrow morning, I'm doing it outside. Thank you so much for your caring attitude!
Man I thought about trying it on my house but I'm afraid of falling and getting rekt in such a small space lol
I walked to the park today for the first time and sprinted there, it felt great! I plan on doing this 2-3 times a week.
@@carolinemarie44 that's wonderful! Good job!
Dr. Sean, I have started the sprinting regimen weekly. The results are amazing. Keep the sprinting videos coming !!
55 year old man here as well. Last year I started sprinting at an astroturf football field early in the morning, with running shoes of course! I was thinking about trying it barefoot, so I went for it, started slow then after a couple warm up dashes, I went full throttle! It was fantastic! I actually was faster! I felt like a rabbit, it is a totally different style of running by default, no more hard heel planting. Try it you will love it!
My favorite is on sand, but there is no beach nearby.
After a couple of weeks of perfecting natural front foot form on turf, I am able to sprint on hard surfaces now. I still prefer turf though.
Just make sure the running area is clear of debris before you start!
Bring some wipes to clean your feet when you are done, that turf is really dirty!
Definitely the most intense workouts I have ever experienced!
Take it easy on sand 😊 I went beach running barefoot several years ago and my calf muscles were not happy. Could hardly walk the next day. Other than that it was wonderful, and running along the edge of the water with the sun coming up is the best experience.
😃
I wish I knew this when I started sprinting. Don't go 100% on the 1st stride. Hurt myself twice. First time feeling like a knife plunged into my right quad - Down for 3 weeks. Of course, I didn't learn and did similar to a hamstring - Down for 4 weeks. Instead, just a few gentle strides accelerating at the start, maybe hitting full speed by stride 6 or 7 changed everything. Yes, I measure distance in strides. For me, 200M is 122. I think for Usain Bolt it's maybe 96, but of course, I'm old enough to easily be Usain Bolt's father ;-)
I’ve been springing 3x per week since July 2023. Really makes a difference in my body composition. Thank you Dr. Sean!
Oh gosh Sean, this is definately me. Loved loved loved flat racing at school and I've let it all go. My ankles crack when I start a sprint too! OMG I took a week to teach myself to squat with heels down, to open up my lower back as I'm a Hairdresser, standing all day. I'm so amazed to see that you recommend it. I'm all fired up now.
YES! You go Hazel. Love & respect that body. Thank you for commenting and following me.
@@DrSeanOMara can you send me the link to the bands you have on this video ?
Always been a sprinter (thank Krishna) since i was a little kid. Im 50. This man speaks nothing but a kinda big secret truth
You are GREAT. Saw you on Judy Cho's channel, and loved your interview, so here I am. I have never resonated with driving to a gym, and unnaturally "working out" under LED lights. I used to do HIIT sprints on my big trampoline, in my backyard, but got busy, distracted, WHATEVER, and stopped. Your BRILLIANCE is about to have me doing them again. I live in Phoenix, so this is easily a year round possibility. THANK YOU.
May your channel BLOW UP, like you deserve. Thank you for your free content. It will come back to you, my friend.
Ha. Thank God I am a charity. 4 k people in 4 years. I’d quit a long time ago. May still need to since I just can’t seem to reach people. Need to figure out another approach. Thanks for appreciating my content even when 99.9999% dont. 🙏
Today I am happy to learn about you and I spent the whole day watching video's and interviews of you 😂
It is the best. You are so right about everything and so passionate about health and sports, I find myself in you, this makes me happy.
I would love to restart sprinting, however I have a big problem.
I am 56 now. In my younger years I lived for interval training/ sprinting/ explosive running / hills up etc... It felt so good, I was built very atletic, felt strong and I knew this was the best. Later on as from my fourtees/fiftees I sort of neglected this kind of sport too much, it was still in my head and heart but I did not train consistently anymore, also because of injuries (achilles, foot).
Now I am playing tennis, but I suffer from knee pain for 2-3 years now. I would love to restart sprinting but I am afraid I will not heal, went to some doctors and kine but it always comes back... I am still atleticly built, I do fasting, no carbs, I ordered grass fed beef now, I take Magnesium citrate, vit. K2 D3, Omega3, vit. B's etc...
You woke me up and I would like to restart sprinting to loose all visceral fat which I probably will have in spite of lean body, and regain more muscle especially for my general health... I do not know if this will be possible for me anymore...
@@DrSeanOMara From 4K to nearly 40K in a little over a year! Congrats Sean!
@@chrisjemangelschots735 very interesting comment which parallels me somewhat.
I have had exaggerated knee pain (undiagnosed) from heavy lifting at work some 33 years ago.
I was never an athlete.
In my 40s and 50s I did gym weight lifting for about 10 years. Later cycling on a regular basis including bike touring, up to today.
I noticed I had regular knee pain while biking, from the same knee. the strained one from work all those years ago.
I was 70lbs over my recommended weight for a time. After turning keto and then carnivore I have arrived at about my perfect weight.
I do push ups, hand stands, sprinting, cycling. My physical body movements are svelte, like James Bond and sex is amazing.
All pain is gone. Knee is still there, I can hear it click when squatting 10 or 15 times, but it doesn't bother me.
I've had Achilles during the weight lifting years... But once it's not a full tear you can recover, but over a lot of years. No need for big treatment, just if painful, a slightly elevated heel in both shoes did it for me, cheap and cheerful. (Recommended by an orthopedic surgeon friend, btw)
I stopped weighted calf stretches and eventually all weight work because of the Achilles but that was before I found that simple cure.
I cut out all cooking oil, or food cooked with such and have used lard more now for over 6 months. I avoid sugar and bread like the plague.
Age 66, I can wear very chique men's clothing, almost like a male model. Kind of George Clooney, ish. (never was, but maybe I could be😂) which is a big change from 4 years ago when I was 70 lbs over weight..... with a lot of knee pain btw.
My fat/body composition is 17.5%. (US Navy calculator on line). I m ambitious to get to 13%.
Dr. Sean hasn't eliminated all visceral fat from himself either. He still retains about 3/4 lb according to himself as some visceral fat is necessary for proper organ function.
I've put on muscle in the last number of months also from carnivore, sprints, push ups and hand standing. I'm not easy on myself.
My formula for perfect health...carnivore, strength training, some fasting, sprinting and with plenty of recovery time.
@@Kitiwake that's a story 😊
I still wear elevated heels in my sport shoes for the achilles tendon. Keto and int. fasting are brilliant.
My knee, it cracks too and it hurts a bit when it cracks... it's not all the time, it comes and it goes. But I am afraid to go out sprinting. So I take some short interval sprints on my hometrainer (stationary bike) now, it is not as good as real sprinting, but it comes in the neighbourhood... my heart rate fires up a few short times and that's the most important, and my knees keep protected.
Congrats for your James Bond looks at your age !
Kettlebell swings gets my heart rate up fast.
I'm 25 and I've been sprinting since I was 13. Even before then, I played various sports that involved sprinting since about age 5. Basically what I'm saying is, I've been active my whole life and I plan to continue on this way until I eventually look as youthful as this guy when my hair turns gray!!!
Both my daughters were swimmers throuout childhood and adolescence - one in college ... their best events were 50 -200 yards, great in all 4 strokes. They had the same "sprinter" body type - looked like they were in the weight room every day, very lean and well defined muscles. One's nickname in high school was "lean, mean, fighting machine." All they did was swim.
Love this, I am really overweight, about 290 was 310. I'm doing intermittent fasting and keto. Was doing my walk and wanted to jog. My body had so much energy it just wanted to sprint so I did.. felt so good when i was doing it and afterward. Jogging for longer periods just made my body hurt. Funny how I had aches all over my legs and didnt know how to stretch well but just started doing a deep squat and holding it.. Body knows what's good for you if listen and let it take over. I'm going to start this training plan today thanks a million.
I think jogging only has a place when fitness is so good you can do it while having a conversation, for most people thats just walking pace with maybe a mild hill.
How are you doing today.
I'm a new follower 60yr old woman a walker wth weights Vegan Keto as per Dr advice,CA survivor I've been diagnosed with osteoporosis last year had two falls fx 5 ribs and patella.Is it safe for me to sprint. Thanks in advance Dr.
@@esthermitchell7131 If you've got muscle and bone to grow, get lots of protein, at least 100g. Weights and moving helps a lot, but your body gets less efficient at using protein with age which is usually what causes muscle and bone loss. Try to get your best. I don't believe in vegan for health but if you're set on it, get some protein powder and try to get soy and lentil protein a bunch. At least 100 grams from on the label a day. Ideally your height in cm as grams of protein to be sure it's not the limiting factor.
@@esthermitchell7131 hi I'm alright, fell off my regimine into bad habits after some life events that threw me off track. just started getting back into keto this week.. I think maybe you might want to try something low impact.. as high impact sports could lead to more fracture of softened bones due to your osteoporosis diagnosis. I've heard wonderful things about BFR or blood flow restriction training and if i were in your position I would start there and try to find an expert to help you with it, mild exercise can give get similar effect of sprinting without the high impact. Find a good Osteoporosis supplement if you haven't already.. collegen is Key but you can only get so much from vegan colligen, marine collogen might be your best option if your able to do it, I love my beef bone broth which has natural levels of glucosamine condroitin and Msm which is a common combo that is increasing joint bone health. Another thing to consider, Methelyne blue with mixed with ascorbic acid, in conjunction with red light infrared therapy. Sauna.. yoga. All this stuff you can look into on google or youtube, this is not medical advice and is for informational purposes only.. good luck.
48, was 315 now 260 and feel confident to get sprinting. Look forward to the next level.
Golden advice. And yes, we are born to sprint. Sprinting has huge and immediate mental benefits. Starting with humor, calme, contentment, emotional regulation and the list goes on....😊
After being introduced to sprinting in the recent interview with Dr. Berry, I decided to sprint a few days ago. I wish I would have watched this video first to get the details on how to start. Today, 4 days later, I went to sprint again and my quads HURT so bad, I had to stop after a couple seconds. Funny thing is that in general activity, I only felt my quads a little bit, and stretched them each day, but it wasn't until I did the explosive movement of sprinting, that it really hurt. Lesson learned. Thanks for all your free content Dr. O'Mara!
So true; after years of jogging, sill had a belly after some initial fat loss; ran my first marathon, got damaged joints, tendonitis and muscle loss, because its catabolic and may even decrease your immune function, not to mention that the training time becomes a significant life factor especially when you get injured (and you will); switched to long distance cycling and lost more muscle tone and got weaker somehow (was easier on joints, but can't mountain bike in the winter either); switched to HIIT, squatting, 5 km races and felt much better. Did just sprinting last week (10 x 1 minute on, 1 minute off) - never felt better @ 65 years old (add in a hill or two for more fun). My only suggestion - cut this video down to a sprint vs marathon - the length vs information content ratio is sub optimal. But the message is so true. I wonder if there is a genetic component (i.e. not everyone is the same) - worked for me though. Not too sure about the science of facial expressions when working out but it was an intersesting idea to explore bench press🙂sprinting to beer fridge.
Hello Dr Sean, 68 year old man here. I have had total knee replacement on both knees so sprinting is out of the question. But I am an avid mountain biker, I plan to sprint up hill on my mountain bike and hope for similar results.
I'm 61 and I've been sprinting up a 12% grade in front of my home. I like running up hill better than on the a flat. I like that I can only do 3x100 yards so far but I'm diggn it!
I,m just watching this now, I’m 63, just started doing it. I’ve been carnivore for over three years and just started introducing fermented foods and ordered the NAC too. I used to love sprinting into my 40’s, but had a couple of accidents and injured my foot. Going for it again! Thank you for your advice Dr Sean.😊
Welcome to optimizing health Anita. 🙏👊
@@DrSeanOMara Thank you Dr Sean. The BFR bands will be next on my list. I’m a professional gardener so very active, but not so much winter time as it is now.
You’ve convinced me, doc. I’m gonna get my whole family sprinting this summer!
I’ve loved and owned whippets for years…they are built for speed and watching them is mesmerizing and beautiful. Now I know why.
Yesterday I took the challenge to try to sprint while on my daily early morning walk. I am 63 and have some issues with knees and low back, so I was nervous. It was not that hard! I did 10 sprints started with 3 seconds and gradually moved to 10. I felt exhilarated!! So I am going to keep doing it.
I am a 55 yo woman and tried sprinting for the first time last week after watching Dr Sean on Dr Berry. I didn’t think it was possible at my age.
Let’s Go Girl!!
Hi doc! Thanks for the pointers! I’m 64 years old former marathon runner. I wanted to get back in shape but I didn’t want to start the long arduous training runs again because of potential injuries I always experienced. But I sprinted this morning 5 times with my dog and 5 more times late afternoon again with my dog. And I felt great! Sweaty but great! Thanks so much for all you do!
It’s been 10 years since I ran long distance. I used to run 7-10 miles every weekend and 4-5 5 times a week. No wonder I was always tired and injured.
I also started doing the squats you recommended. Hope to squat fully eventually ❤
Did you do more after your first day? How did you feel 2 days later?
I'd love to hear the dog's take on this
Same, 65 and I race my dogs on dirt country roads. They are pitbull rescues and the Love being off leash chasing me. They eat carnivore likeme. NEVER FACTORY DOG FOOD. That stuff is pure poison. Ran hills for a week while fasting. Next week on flat ground I was way faster!!! Yahoo!
I do interval sprints on the treadmill. 1 min recover - 45 sec sprint - repeat x5 .... AND ..... interval sprints at the beach. 5 miles - sprint - recover - repeat!!.... 54yrs crushing it! 👊
So today I sprinted. It was only 4 sprints, but it's 4 I would never have done without your video, so thank you. I will need to "find" a location this weekend as we will be traveling, but I'm sure I can find a place to get it done. Again Thanks.
How long did one sprint last? Just curious.
Glad to have found you via carnivore summit! Retired Marine here, now nurse
Awesome video! I’m 60 yrs and 30 lbs overweight. I’ve totally changed my diet since Jan. 5th and I walk almost every day, do yoga and water aerobics, but have only released 20 lbs. I think this is the missing piece! I can’t wait to sprint in the morning. Thank you! 6/10/23
Also, I tried distance running in 2021 - bleh! Only made me more hungry.
Accelerate super slow so you don’t strain a muscle. Your visceral fat has destroyed and diseased you. Start slow👊
You're the only one and I have been asking about this real fat for about 15 years and regular doctors don't seem to put a lot of interest in helping people get rid of their visceral.fat it's amazing
Hi Dr Sean
I’m a 68 year old man that has lost 40 pounds in the last 18 months and I feel great . I’m going to use your tips and get into sprinting. I can still do the heel down squat the way you demonstrated.
Thank you for sharing your health advice.
I'm 66 and love hearing about older athletes kicking ass! Keep it going!
don't forget to increase your protein intake. that is something that elderly people should do anyway.
Did you do more after your first day? How did you feel 2 days later?
I love sprinting, my favorite form of cardio.
After watching several of your videos on sprinting, visceral fat, etc., I ordered several different sized track spikes, due to universal sizing issues. Finally, after a few weeks, the correct size pair arrived yesterday and were promptly put to work. I warmed up on my 10 minute walk to the local park and did some stretching before I began jogging/running to more thoroughly warm up. Then I did 2-3 test sprints of ~20 yards/meters. After getting my confidence up, I took a moment to open Google Earth to measure a proper 100m, along the edge of the lacrosse field. Then I went for it...certainly not the 10 seconds an Olympian could do, but whohoo! Then I walked back to the start and did it once more. I was really winded and ran out of steam on the second long sprint, so I quit while I was ahead. This was still a victory and I'm glad that I got my first sprint in, as a Carnivore (7+ months in). I'm glad that I bought spikes, because it was very wet from earlier heavy rains. Today is recovery day, and we'll see about tomorrow. This was vastly different from my HS X-Country days 35 years ago. Thanks again, Dr. Sean!
Congratulations! Overcoming sizing issues, you persevered to make it happen. Your first sprint, as a Carnivore for 7+ months, marks a significant victory. Embrace the uniqueness of your journey and the progress made. Your dedication is inspiring, and this is just the beginning. Cherish each step, stay consistent, and enjoy the process. Tomorrow holds more opportunities for growth. Keep thriving!"
72 yr man . Tip run on a slight uphill. Never jog- run- sprint down hill can cause shin splints which takes forever to heal. Thanks Sean
To me, it’s one of the few things I do where I try as hard as possible. There is plenty of time in a 10 second sprint to think about how you’re moving and really try to push that little bit more. Nothing else feels like 100% effort, like sprinting does.
My experience exactly.
WORD!!!! Let’s GO! Right On!
Loved how the Dr said mix it up. I'm 65 , I've jogged for years , usually a few hrs total a week. About 2 months ago i started thinking i needed to sprint more and jog less ( totally by my intuition), and thats what i did. Now i am seeing all the research backs up my intuition! Lately i have been sprinting once in the morning once in the early evening, and seeing how i feel and sleep. I definitly will listen to my body. Thank you Dr for your video!
A great way to sprint while having fun is to play ultimate frisbee. There's a lot of rest between the fast action and the resting defending someone that's not moving much and is away from the action.
I wa the oldest in my group and ran circles around literally everyone. It was strictly a recreational group.
Thanks to Dr Sean for his video re sprinting. I use a mini tramp or rebounder for my sprinting. There is no hard leg or ankle jarring on a hard or firm surface and I still get a very intense workout. I warm up for a couple of minutes then sprint for 30 Secs with a 1 min recovery and repeat 6 times.
Such great advice! I walk 4-6 miles 4-5 times a week I want to get back to sprinting after a hamstring injury. New subscriber! Love your channel! Keep up the great work!
80 yr female athlete mile on my track is 7 rounds so I do three walk two run then repeat then walk to five miles. I go to my house rest and then the top of every other go out until 10, 11, 12 miles. Skinny side heart excellent and summer tan live in heart ❤️ of Dixie have to watch heat. I’ve been in Phoenix in summer can’t imagine sprints. No replaced parts no prescriptions.
I do lift light bc fear joints I do 5 lbs shrugs 7 move routine. I do machines when I go to Planet Fitness lower body. In winter I run around gym retired teacher Biology still substituting so I get there at 6:30 AM use the gym.
I dream about sprinting, always have. I've been hearing about the benefits of slow running. Slow running with periodic sprints would offer the benefits of both. Easiest to begin slow, pushing yourself to once, twice, etc sprinting; infinitely variable as health and physique improve. Lovely how these insights dovetail!
I “sprint” to catch buses (for example; I see a bus waiting for a green light, and so I sprint with a goal in mind to get across the street before the bus gets there. Last week I did catch the bus. It was very rewarding.
I missed your videos Dr Omara! One of my favorite physicians to follow! I couldn't agree more with you & Dr Saladino. Walking & Sprinting are so innate, children intuitively do them, yet we somehow let the allure of marathon runners afflict our reasoning. I had always been a little home-gym monkey, but things changed for me in HighSchool, eating garbage food, cooked in seed oils-just loaded with inflammation. I ran almost every day & when I hit 11th grade @ 200lbs, I tried running as far and as long as possible; I got up to 13miles on a single run, sometimes with a weighted backpack. In hopes to train myself for selections in the Army. I hardly lost any weight until I vigorously reworked my diet and mainly incorporated sprints back in (under HIIT). It's easy to forget though when you don't understand the science behind why. With it being snowy, icy & me living quite rurally, I can't wait to get back into sprinting; begrudgingly wanting to avoid running for my AF training but it won't be for hours anymore. Thank you for what you do Sean!
What a great sharing…..i know many people will relate to that. Embrace sprinting & clean eating…..such a great combo to bio optimize! 👊
Dr Sean, I will try this at the age of 70.
You're an amazing human. Love your content and knowledge. Thank you for all that you do ❤
66 here, healthy, exercise and on no meds. I’m going to try sprinting for 5 seconds and work up from there, thanks for the encouragement.
Former collegiate soccer player. I pulled both hamstrings playing in my forties. It took 6 months to recover and I had repeat injuries. While I agree it’s fantastic exercise, you can injure yourself much more easily doing this.
Connective tissues adapt slowly compared to muscles. If you were athletic and later sedentary you may generate more force than your connective tissues can handle. If anyone wonders why, look into how nutrients are delivered to tendons and joints compared to muscles.
71 y/o fe, carnivore 1 year. Just starting SPRINTING. I rehabbed my knees but still cant do a RUNNING program without re-injuring my knees. I hope that I will be able to sprint without reinjuring knees. ❤ Great information.
This is what I needed to see and hear. I live 5 minutes from a beach and I think that would be the perfect place to do this.
I walk the beach often and recently saw a young guy who was in great shape doing mini sprints, one after another, and I thought what a better idea than walking for an hour. But I think this is even better for me. Thank you Doc for sharing! 👍💪
This makes sense why kids live to run. My 7 year old daughter loves to sprint in an open field. It is natural. I dont know many kids under 10 that dont enjoy sprinting.
I do sprints on a spinning bike. Around 90 -100 revolutions per minute standing sprints for around 15-25 seconds is very effective. Do several sets with 2 rest/easy pedalling in between each set.
Very time efficient workout . 10x hill sprints backpedal down less than 5 mins per workout . Every time I dont want to do it I just think of being finished in less than 5 minutes 2x a week under 10 minutes per week total..
Exactly what I observed in runners!!! And my cousin who runs all the time has had 3 knee surgeries but keeps running! She gets a high from running 🤷🏼♀️
I'm 65 and today is the first day of my NEW life! I'm starting sprinting today, I've been carnivore for 5 years but I've had my share of falling off the wagon and even though it's been mostly carnivore I'm sure I've managed to confuse my body so that starts again today also. Can't wait to see what the sprinting does for me!!
Half right. Don't give up your Zone 2 running. Look it up. One actually requires Zone 2, sprinting/VO2 Max, strength training and stability training. Shorten your Zone 2 workouts and finish with sprints on one to two days a week. Always do the Zone 2 first before sprinting or strength training. Don't tell me you don't have time, you can't afford not to.
Its strange that I found your podcast. I am a 69 yr old female and love to exercise doing classes mostly to music. Lately have tried running. I have found this difficult to run 5km. Strange thing is that I seem to be naturally able to sprint. Thinking back to my childhood, I was always a sprinter. Thanks for all your inspiration. I will stick to classes, walking and sprinting. Give up trying to run 😂
I do sprint and do concur, it does work. I have a track background from high school as a sprinter, and the foundation has served me well. Even after suffering pulmonary embolisim and having to undergo surgery to remove the clots, my recovery on my own has included sprinting. As a result, I have seen tremendous improvements in my breathing and circulation.
I know swimming can get you tired fast but maybe not as fast as sprinting. Swimming maybe better for people with bad knees because it's low impact on the joints.
You do know theres sprint swimming right? Its called 50m sprint 😂
@@PhiyackYuh Nah, but come to think of it, I've seen people run in water to protect their joints. I would bet it's just as tiring because of the resistance on all the lower torso. 🤔
Did you get the desth shot covid jab?
Sprinting is the best. Love it.
Could you make us a sprinting exercise example video? Thanks for all the great information. 👍
Reviewing this priceless video.
New subscriber -58 yo, been carnivore for several months. Feeling good but still have a bit of a tummy. You've inspired me to try sprinting to work off the visceral fat and gain a little more muscle. Thanks for all you do!
I sprinted for the first time in decades last night. It was fun! And this morning I feel like I had a full body workout. There is definitely something to this! Once I rest and recover a bit, I'll be back out there again for sure! Thanks again!
I was telling this to everyone. No one listened to me. I always encouraged sprinting.
Now we start to see some science based proof.
Thanks Doctor Sean
Sean you have inspired me. This talk is great. You are so passionate and entertaining. I did my first sprint yesterday and again today. Barefoot on a grass oval...felt like a kid again at 53 years old 👍
100 and 200 sprinter since jr HS, now 64, last time at the local HS track, overheard guys playing soccer on the field saying "That dude's FAST!". I don't saunter. I stride. Do calisthenics and O-lifting for fun. Ketovore since 2017. 15" biceps and 29" washboard waist. You could say I'm jacked.
Thank you for motivating me to get back to my regular sprinting.
I started at 56, and I'm still 56.
2 exercises that immediately come to mind as being at least on par with sprinting regarding getting you out of breath are kettlebell Clean & Press, and Burpees. I am not insisting they are superior to sprinting, but I responding to the question posed at the beginning of the video.
Burpess can be really hard on the joints, specially for overweight and 40+ yo people.
If you squat or deadlift serious weight (which takes a lot of time to do) you can also be out of breath very fast - since so much muscle is active at once.
61-year-old female, I started with walking. I was overweight and had T2D in 2019. I've lost 55 pounds and resolved T2D and HBP now I do some lifting and I walk around our property. We have a couple of hills of various sizes. I now walk and then sprint up the hill. I walk and sprint until I get tired. I walk in between sprints to let my asthma catch up. When I feel good again I go again. I keep repeating this until my body says "no". I then gently and slowly walk until I feel better and then go inside. I change the direction of travel on my property and the duration and frequency. I'm doing so much better! I have amazed my PCPs and the staff at the clinic I've been going to for over 23 years!
And yes, please do more videos! I miss them when there’s fewer!
Thank you very much for your video, by far the best video on sprinting benefits I've seen, and when I learnt how old were you when you started, it made me feel at ease coz I'm 32 and hadn't sprinted in probably a decade or a bit less.
Thank you very kuch again, God bless.