Running on the tracks in her signature Wonder Woman outfit, a red hibiscus behind her ear, multiple world champion track athlete Cynthia Monteleone looks like a bona fide superhero. And indeed, during the indoor world championships in 2019, the track star accomplished something seemingly supernatural: in 400–meter sprint, she broke her personal record set 24 years ago! How did she do it? In her book, ‘Fast over 40: a memoir and training guide’ Cynthia tells us all, but I was lucky enough to have a one–on–one conversation with the anti–ageing icon.

Marlies: Cynthia, you have proven two years ago that you can be faster at 43 than at 22. That’s amazing! When I see pictures of you training on your beautiful Hawaiian beaches and trails, looking like cross between a superhero and an Earth Goddess, I get the impression that Mother Earth herself is lending you a helping hand. Is that correct?

Cynthia: Thank you, Marlies! How beautifully you’ve phrased that! First of all, Hawaii has a very special healing energy; it’s in the water, the earth, the rocks. Mother Earth is everywhere. When you run barefoot on the beach here for example, you get a great workout because of the added resistance while the unevenness strengthens all the little muscles of your feet. But you also feel recharged and revived afterwards, and not only because of the negative ions. Once a year, I train in Iao Valley where I do full–body workouts in the ice–cold river, squatting with rocks over my head. When you put these stones on your heart, you can feel their energy. I am so privileged to be able to use them in my workouts! Did you know that it is forbidden to take these rocks from the island? They are considered sacred, and I can see why.

Marlies: That sounds magical! With the gyms being closed during the lockdowns, I got a lot of great outdoor–workout inspiration from your Instagram page. In one of your posts, you talk about the importance of outdoor (sunshine) time for wellness and health. I was amazed to read that you have only used sunscreen twice in the past ten years!

Cynthia: I strongly recommend exercising outdoors and getting enough sunshine to promote optimal nutrient absorption and physical recovery. Like you said, I barely use sunscreen – if I do, it is one I have made myself with food–grade ingredients – but even though I run and go to the beach in the intense Hawaiian sun almost daily, I never have any issues during my yearly dermatology appointment. It really is a matter of choosing my sun time wisely, making sure to balance getting my vitamin D without overexposure. For example, I get sun from 8–9 am then I avoid it until 4:30 again. If I do go to the beach in the middle of the day, I wear a hat and sunglasses and /or limit my time to 30–40 min. And I love using coconut oil every day; it contains natural sunscreen and is beneficial to the skin microbiome.

Marlies: Thank you for reminding us that our skin has its own microbiome! Getting enough sunlight every day also affects our sleep, doesn’t it?

Cynthia: Yes, sunlight exposure – especially in the morning – really helps regulate your body’s circadian clock. It stimulates the brain’s release of serotonin, a mood–boosting hormone that helps you feel calm and focused. Then at night, under the influence of the darker light, another hormone called melatonin is triggered, which helps you sleep. I recommend turning your bedroom into a dark, cool cave and taking magnesium before sleep. Also, toss the Fitbit or any other sleep–tracking devices and get rid of all disruptive Wi–Fi! Getting eight hours minimum of uninterrupted sleep is the way to go to heal your body and brain. I personally function best on ten hours of sleep. Which, having three kids, isn’t always easy to accomplish; let me tell you!

Marlies: I hear you! Getting enough sleep really is a matter of making it a top priority, isn’t it? It took me years to figure that out myself, but the benefits have proven to be huge for me. Let’s talk about diet. Lately, a lot of people automatically assume that eating a plant–based diet is best for the planet and for our bodies. But you believe that this isn’t necessarily how Mother Earth intends us to eat.

Cynthia: I am a big believer in eating high–protein foods that are dense in nutrients. Consuming them helps to stabilize blood sugar and hormones, promoting stable nerves and emotions. Refined carbs, for example, do the opposite. Want to know the best, most effectively absorbed package of zinc, vitamin B12, and folate? Red meat!I prefer grass–fed and free–range, but even regular steak is better for your body than a sugary ‘energy’ bar. People think I’m crazy when they see me take steak out of my cooler and eat it right before a race! (laughs) But it is the ultimate fuel for me. Once, a vegan runner next to me defended his diet by saying: “Look at elephants! They only eat plants!” To which I replied, “Hmm, well I hope I don’t run like an elephant today! I’d rather run like a cheetah!”

Marlies: (laughs) Seriously! Do you only eat meat?

Cynthia: I’m not strictly a carnivore; I like to add in nuts and coconut products as well. It really works for me. When people ask me if the carnivore diet is a trend, I answer: “Yes, it’s been a trend for about two million years.”

Marlies: I think you are living proof that this may be a more ‘natural’ diet than a vegan or vegetarian one. Last but not least, I have to ask you about the beautiful flowers you always wear behind your ear. Do they have a special meaning?

Cynthia: They sure do! Traditionally in Hawaiian culture, if you wear a flower behind your left ear, you are taken, while a flower behind your right ear indicates that you are single. But I wear them to show my gratitude and pay respect to this beautiful, magical island. It has given me so much!

Marlies: Well, thank you for sharing some of that special Mother Earth magic with us, Cynthia!