Guest: Fabio Comana, M.A., M.S., NASM CPT, CES, PES, CWC, CNC & CSNC; ACE-CPT & HC; ACSM-EP; NSCA CSCS; CISSN
Hosted by: Debbie Potts

Who is Fabio Comana?
Fabio Comana is an accomplished expert in exercise science, nutrition, and fitness education. He holds extensive certifications including NASM, ACE, and ACSM credentials, and serves as a faculty member at San Diego State University, teaching courses in kinesiology and physiology. Fabio has also contributed significantly to fitness education as a subject matter expert for OrangeTheory Fitness and the National Academy of Sports Medicine (NASM). He was the original creator of ACE’s IFT™ model and developed NASM’s latest cardio model. His career spans roles such as Division I collegiate coach, strength-conditioning coach, and president of Genesis Wellness Consulting.

In this episode, Fabio shares his wealth of knowledge on how we can improve health, fitness, and vitality as we age, particularly over the age of 40.

Key Topics Covered:

1. Fueling and Training Over 40

   • Strategies to maintain energy and vitality through the aging process.
   • Adjusting training and nutrition to support hormonal changes that come with age.

2. Muscle Development

   • The critical role of strength training for muscle preservation as we age.
   • Techniques to optimize muscle growth and recovery.
   • How GLP-1 influences weight management and metabolic health in older adults.

3. Blood Flow Restriction (BFR) Training

   • Exploring the benefits of BFR training for muscle growth and strength.
   • Safe methods for incorporating BFR bands into your workout routine.

4. Heart Rate Tips – Intensity vs. Zone 2

   • The balance between high-intensity workouts and Zone 2 cardio for heart health.
   • Understanding heart rate zones and their impact on fitness outcomes.

5. Fueling – Protein and Carbohydrates

   • Effective protein timing and the importance of hitting the leucine threshold for muscle repair and growth.
   • Why carbohydrates play a role in maintaining energy and performance.

Retrain the Way We Think, Rethink the Way We Train
Fabio emphasizes a holistic approach to aging, promoting overall well-being and quality of life. He encourages adopting strategies that combine physical training, nutrition, and mental health to live your best life in the second half of your life.

Future Topics to Watch For:

• The importance of rest, recovery, and sleep hygiene.
• How to improve sleep quality and manage recovery effectively.
• Addressing chronic stress and developing a growth mindset.
• Balancing HIIT with Non-Exercise Activity Thermogenesis (NEAT) for better health outcomes.
• The hormonal impact of various exercise types on long-term health.
• Further insights on safe and effective BFR training.
• Optimizing protein timing for aging muscles.

Fabio Comana’s Education:

• MS in Nutrition (Sports Nutrition), San Diego State University
• MA in Exercise Physiology, San Diego State University
• BS in Nutrition (Dietetics), San Diego State University

Learn more about Fabio Comana:
Visit San Diego State University Faculty Page

For questions and personalized coaching options, contact Coach Debbie Potts at www.debbiepotts.net.

Tune in to this insightful episode for actionable tips on how to age with vitality, maintain strength, and stay active in your 40s and beyond!