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No time? No problem! This quick cardio routine will have you sweating while burning calories and shredding those stubborn fats. A perfect routine for anyone who is actively looking for a full-body workout that will really improve your overall fitness in just one go. Take note that this is packed with high-energy moves and bodyweight exercises that will leave you feeling stronger, leaner and more energized in no time. With this session, you will jump, lunge, punch, and sweat through a variety of awesome moves set that is designed to target every part of your muscle group. We got Jumping Jacks and Burpess to core-strengthening moves like Mountain Climbers and Dynamic Lunges. Each of these moves are crafted to make sure that your heart is fully engaged. Plenty of rest times are added so you can catch your breath and stay strong until the end. Just commit to this routine and take a step toward your fitness goals! Remember to stay consistent! That is the key to a successful outcome! Pair this routine with a balanced diet with regular hydration for more desirable result. Let's get moving and keep pushing! You got this! Good luck and have fun! ❤️💪 _**Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!_ ========================================== Stay connected on my other social media platforms so you can share your journey with others and stay motivated! *Instagram:* https://www.instagram.com/robertasgym/ *TikTok:* https://www.tiktok.com/@robertasgym *Reddit:* https://www.reddit.com/user/robertasgym/ *Twitter:* https://x.com/robertasgym *Tumblr:* https://www.tumblr.com/blog/robertasgym *Wordpress:* https://robertasgym.com/ Let’s keep the motivation going! 💪 ========================================== *TIMECODES:* 00:00 Introduction 00:08 Jumping Jacks 00:32 Rest 00:59 High Knee Jacks 01:26 Rest 01:53 Step Jacks 02:25 Rest 02:47 Skater Jumps 03:15 Rest 03:42 Side Lunge Windmill 04:18 Rest 04:40 Lateral Steps 05:20 Rest 05:38 Burpee Side Taps 06:49 Rest 07:16 Slow Mountain Climber 07:46 Rest 08:13 Plank Reaches 08:53 Rest 09:15 Punches 09:49 Rest 10:11 Knee Raises 10:43 Rest 11:01 Body Rotations 11:48 Rest 12:06 Windmill 12:55 Rest 13:17 Step Back Jacks 13:51 Rest 14:09 Push Ups 14:47 Rest 15:14 Forward Jump 16:02 Rest 16:29 Step Jacks

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Bu bölümde Ayık Kafa podcast’in konuğu Dr. Sandra Kaufmann, MD. Bu, Dr. Kaufmann ile “yaşlanmama” planını konuştuğumuz sohbetin 2. bölümü, yani iki bölüm halinde yayınladığımız podcast’in devamı. Dr. Kaufmann, Johns Hopkins’te pediatrik anestezi alanında ihtisas yapmış, Joe DiMaggio Çocuk Hastanesi'nde Pediatrik Anestezi Şefi olarak görev yapmış ve The Kaufmann Anti-Aging Institute'i kurarak yaşlanma bilimi üzerine kapsamlı bir teori geliştiren ödüllü bir tıp doktorudur. Geçen hafta Yedi İlke’nin ilk 3’ünü ele almıştık; bugün seti tamamlıyoruz: 4. İlke Kalite Kontrolü: Hücreler bozuk DNA ve proteinleri nasıl onarır, otofajiyle çöpleri nasıl temizler? 5. İlke Bağışıklık Dengesi: Huysuz bir bağışıklık sistemi neden kronik iltihap, enfeksiyon ve kanser riskini artırır? 6. İlke Hücresel Özellikler: Beyin, kemik, deri gibi her hücre tipinin kendine özgü ömrü ve beslenme ihtiyacı vardır. 7. İlke Atık Yönetimi: Şeker kaynaklı “junk” Gelişmiş Glikasyon Son Ürünleri (AGE’ler) nasıl durdurulur? Hücreler tıkanmadan nasıl temizlenir? Kaufmann ayrıca yaygın sağlık alışkanlarının longevity üzerindeki etkilerini ve bu etkilerin nasıl azaltılabileceğini ele alıyor; mitokondrilerin enerji üretimi ve genel sağlık üzerindeki rolünü de anlatıyor. Takviye yönetiminin detaylarını da açıklayan Kaufmann, etkinlik düzeyi ve dozajın önemine de değiniyor. Sirtuinlerin hücresel sağlık ve longevity’deki kritik rolü, uyku ve sirkadiyen ritimlerin önemi ile AMP kinaz ve mTOR’un enerji düzenlemesindeki etkileşimi de konuşulan diğer başlıklar arasında yer alıyor. Ayrıca glikasyonun sağlık üzerindeki olumsuz etkileri ve vücutta etkili atık yönetiminin önemi ele alınıyor. Kaufmann, sağlığın korunmasında takviye ve ilaçların rolünü, yaşlanma mekanizmalarının anlaşılmasının gerekliliğini ve yaşam tarzı ile hedefe yönelik müdahalelerle hasarın nasıl azaltılabileceğini vurguluyor. Diyet içeceklerin etkisi, modern yaşamın toksinleriyle başa çıkma yolları, GLP-1 agonistleri kullanımı ve Kaufmann derecelendirme sistemiyle geliştirdiği özgün takviye öneri yaklaşımı da gündeme geliyor. Kaufmann, kişisel ilaç ve takviye deneyimlerini de paylaşarak sağlığa çok yönlü yaklaşımın önemini ortaya koyuyor. #EsraÇavuşoğlu #AyıkKafa #ElevatingLifeEvolvingHealth #Longevilab #DrSandraKaufmann #Longevity Dr. Sandra Kaufmann, MD: Web sitesi: https://kaufmannprotocol.com/bio Instagram: https://www.instagram.com/kaufmannlongevity/ *İş birlikleri ve Sponsorlar: https://dotshub.com/ T.C. İstanbul Gedik Üniversitesi’ne ne teşekkür ederiz. https://www.gedik.edu.tr/ *Kanalımıza üye olmak için 👉* https://www.youtube.com/@ayikkafa *Dr. Esra Çavuşoğlu, PhD* Instagram: https://www.instagram.com/esracavusoglu/ https://www.instagram.com/longevilab Web: https://www.longevilab.com/hakkimizda#esra-cavusoglu *Bize Ulaşmak İçin 👉* [email protected] *Ayık Kafa Hakkında* Dr. Esra Çavuşoğlu, PhD, kişisel tedavi deneyimlerinden başlayarak klinik psikoloji eğitimi ile devam eden çalışmalarını, yaptığı Bağımlılık odaklı doktorasını tamamlayarak bir üst aşamaya taşıdı. Ayık Kafa podcast'inde, Bağımlılık Hastalığı hakkında ilk elden bilgiler ve deneyimlerin yanı sıra son akademik çalışmalarını paylaşırken, Biohacking ve Longevity alanlarında dünyanın en yeni teknolojilerini, protokollerini, ürünlerini ve araştırmalarını ele alıyor. *Dr. Esra Çavuşoğlu, PhD Hakkında* Longevilab’in kurucusu Dr. Esra Çavuşoğlu, PhD, Amerika Birleşik Devletleri ve uluslararası düzeyde eğitimli bir klinik psikolog ve New York’ta sertifikalı bir bağımlılık terapistidir. Yale Üniversitesi Tıp Fakültesi Klinik Danışmanlık Kurulu’nda Uluslararası Gelişim Danışmanı olarak görev yapmıştır. Gaziantep Oya Bahadır Yüksel Rehabilitasyon Merkezi’nin kurucusu ve süpervizörüdür, Çavuşoğlu, Türkiye Rehabilitasyon Modeli’nin tasarımcısı ve uygulayıcısıdır. Dr. Esra Çavuşoğlu Türkiye’nin büyüyen bağımlılık sorunuyla mücadele etmek amacıyla Çağdaş Bağımlılık Çalışmaları Derneği’ni (ÇABAÇAD) kurmuştur.

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