Sprint vs HIIT, & Why Most People’s Cardio Isn’t Working

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Cori Lefkowitz, of “Strong at Every Age”, explains:

Let’s HIIT it!

Cardio needs both ends of the effort spectrum—mixing full-on sprints with walking (or equivalent gentle movement for other exercises) improves how efficiently our body burns fuel, builds endurance, and recovers.

However, not all interval training is equal: different movements and work-to-rest ratios completely alter outcomes, affecting strength work, fat loss, and recovery differently.

For example:

  • Spring Interval Training (SIT) uses short, explosive, 100%-effort intervals that improve our speed, power, recovery, and body composition while keeping our metabolism responsive.
  • High Intensity Interval Training (HIIT) in general, however, is usually a little less than 100%, because working around 80% intensity can support fat-loss phases, longer circuits, and general conditioning when muscle building isn’t the main priority.
  • Steady State Cardio (SSC), otherwise often simply called endurance training, also has its role, but long, continuous endurance work can become catabolic if overused, and as such, can break down muscle unless balanced with strength and sprint work.

How to identify a true sprint: per Lefkowitz’s definition, if you can hold the intensity for more than 30 seconds, it’s no longer a sprint; these sessions should stay short and high-quality.

Remember also that rest is important too, as without enough rest, you train fatigue instead of explosiveness, slowing the benefits.

It matters even more as we get older, because explosive training helps preserve lean muscle, balance hormones, improve reaction times, and counter menopausal shifts that encourage belly-fat storage specifically.

As for when you do want to take it a little easier, that too has its place, since walking lowers stress hormones, improves recovery, regulates blood sugar, and supports fat-burning without adding more stress.

In short, a mix of the above is needed, since high-intensity work is a positive stressor, but still stress; without walking and recovery, you’d soon hit diminishing returns.

For more on all of this plus some admittedly superfluous visual demonstrations (but hey, it’s a video) enjoy:

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Want to learn more?

You might also like:

7 Kinds Of Rest When Sleep Is Not Enough

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  • Drug companies pay doctors over A$11 million a year for travel and education. Here’s which specialties received the most

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    Drug companies are paying Australian doctors millions of dollars a year to fly to overseas conferences and meetings, give talks to other doctors, and to serve on advisory boards, our research shows.

    Our team analysed reports from major drug companies, in the first comprehensive analysis of its kind. We found drug companies paid more than A$33 million to doctors in the three years from late 2019 to late 2022 for these consultancies and expenses.

    We know this underestimates how much drug companies pay doctors as it leaves out the most common gift – food and drink – which drug companies in Australia do not declare.

    Due to COVID restrictions, the timescale we looked at included periods where doctors were likely to be travelling less and attending fewer in-person medical conferences. So we suspect current levels of drug company funding to be even higher, especially for travel.

    Monster Ztudio/Shutterstock

    What we did and what we found

    Since 2019, Medicines Australia, the trade association of the brand-name pharmaceutical industry, has published a centralised database of payments made to individual health professionals. This is the first comprehensive analysis of this database.

    We downloaded the data and matched doctors’ names with listings with the Australian Health Practitioner Regulation Agency (Ahpra). We then looked at how many doctors per medical specialty received industry payments and how much companies paid to each specialty.

    We found more than two-thirds of rheumatologists received industry payments. Rheumatologists often prescribe expensive new biologic drugs that suppress the immune system. These drugs are responsible for a substantial proportion of drug costs on the Pharmaceutical Benefits Scheme (PBS).

    The specialists who received the most funding as a group were cancer doctors (oncology/haematology specialists). They received over $6 million in payments.

    This is unsurprising given recently approved, expensive new cancer drugs. Some of these drugs are wonderful treatment advances; others offer minimal improvement in survival or quality of life.

    A 2023 study found doctors receiving industry payments were more likely to prescribe cancer treatments of low clinical value.

    Our analysis found some doctors with many small payments of a few hundred dollars. There were also instances of large individual payments.

    Why does all this matter?

    Doctors usually believe drug company promotion does not affect them. But research tells a different story. Industry payments can affect both doctors’ own prescribing decisions and those of their colleagues.

    A US study of meals provided to doctors – on average costing less than US$20 – found the more meals a doctor received, the more of the promoted drug they prescribed.

    Someone lifting a slice of pizza
    Pizza anyone? Even providing a cheap meal can influence prescribing. El Nariz/Shutterstock

    Another study found the more meals a doctor received from manufacturers of opioids (a class of strong painkillers), the more opioids they prescribed. Overprescribing played a key role in the opioid crisis in North America.

    Overall, a substantial body of research shows industry funding affects prescribing, including for drugs that are not a first choice because of poor effectiveness, safety or cost-effectiveness.

    Then there are doctors who act as “key opinion leaders” for companies. These include paid consultants who give talks to other doctors. An ex-industry employee who recruited doctors for such roles said:

    Key opinion leaders were salespeople for us, and we would routinely measure the return on our investment, by tracking prescriptions before and after their presentations […] If that speaker didn’t make the impact the company was looking for, then you wouldn’t invite them back.

    We know about payments to US doctors

    The best available evidence on the effects of pharmaceutical industry funding on prescribing comes from the US government-run program called Open Payments.

    Since 2013, all drug and device companies must report all payments over US$10 in value in any single year. Payment reports are linked to the promoted products, which allows researchers to compare doctors’ payments with their prescribing patterns.

    Analysis of this data, which involves hundreds of thousands of doctors, has indisputably shown promotional payments affect prescribing.

    Medical students on hospital grounds
    Medical students need to know about this. LightField Studios/Shutterstock

    US research also shows that doctors who had studied at medical schools that banned students receiving payments and gifts from drug companies were less likely to prescribe newer and more expensive drugs with limited evidence of benefit over existing drugs.

    In general, Australian medical faculties have weak or no restrictions on medical students seeing pharmaceutical sales representatives, receiving gifts, or attending industry-sponsored events during their clinical training. They also have no restrictions on academic staff holding consultancies with manufacturers whose products they feature in their teaching.

    So a first step to prevent undue pharmaceutical industry influence on prescribing decisions is to shelter medical students from this influence by having stronger conflict-of-interest policies, such as those mentioned above.

    A second is better guidance for individual doctors from professional organisations and regulators on the types of funding that is and is not acceptable. We believe no doctor actively involved in patient care should accept payments from a drug company for talks, international travel or consultancies.

    Third, if Medicines Australia is serious about transparency, it should require companies to list all payments – including those for food and drink – and to link health professionals’ names to their Ahpra registration numbers. This is similar to the reporting standard pharmaceutical companies follow in the US and would allow a more complete and clearer picture of what’s happening in Australia.

    Patients trust doctors to choose the best available treatments to meet their health needs, based on scientific evidence of safety and effectiveness. They don’t expect marketing to influence that choice.

    Barbara Mintzes, Professor, School of Pharmacy and Charles Perkins Centre, University of Sydney and Malcolm Forbes, Consultant psychiatrist and PhD candidate, Deakin University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • HBD: The Human Being Diet – by Petronella Ravenshear

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    We don’t often review diet books, so why did this one catch our attention? The answer lies in its comprehensive nature without being excessively long and complex.

    Ravenshear (a nutritionist) brings a focus on metabolic balance, and what will and won’t work for keeping it healthy.

    The first part of the book is mostly informational; covering such things as blood sugar balance, gut health, hormones, and circadian rhythm considerations, amongst others.

    The second, larger part of the book is mostly instructional; do this and that, don’t do the other, guidelines on quantities and timings, and what things may be different for some people, and what to do about those.

    The style is conversational and light, but well-grounded in good science.

    Bottom line: if you’d like a “one-stop shop” for giving your diet an overhaul, this book is a fine choice.

    Click here to check out the Human Being Diet, and enjoy the best of health!

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  • Heart Health vs Systemic Stress

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    At The Heart Of Good Health

    This is Dr. Michelle Albert. She’s a cardiologist with a decades-long impressive career, recently including a term as the president of the American Heart Association. She’s the current Admissions Dean at UCSF Medical School. She’s accumulated enough awards and honors that if we list them, this email will not fit in your inbox without getting clipped.

    What does she want us to know?

    First, lifestyle

    Although Dr. Albert is also known for her work with statins (which found that pravastatin may have anti-inflammatory effects in addition to lipid-lowering effects, which is especially good news for women, for whom the lipid-lowering effects may be less useful than for men), she is keen to emphasize that they should not be anyone’s first port-of-call unless “first” here means “didn’t see the risk until it was too late and now LDL levels are already ≥190 mg/dL”.

    Instead, she recommends taking seriously the guidelines on:

    • getting plenty of fruit, vegetables, whole grains, lean protein
    • avoiding red meat, processed meats, refined carbohydrates, and sweetened beverages
    • getting your 150 minutes per week of moderate exercise
    • avoiding alcohol, and definitely abstaining from smoking

    See also: These Top Five Things Make The Biggest Difference To Health

    Next, get your house in order

    No, not your home gym—though sure, that too!

    But rather: after the “Top Five Things” we linked just above, the sixth on the list would be “reduce stress”. Indeed, as Dr. Albert says:

    ❝Heart health is not just about the physical heart but also about emotional well-being. Stress management is crucial for a healthy heart❞

    ~ Dr. Michelle Albert

    This is where a lot of people would advise mindfulness meditation, CBT, somatic therapies, and the like. And these things are useful! See for example:

    No-Frills, Evidence-Based Mindfulness

    …and:

    How To Manage Chronic Stress

    However, Dr. Albert also advocates for awareness of what some professionals have called “Shit Life Syndrome”.

    This is more about socioeconomic factors. There are many of those that can’t be controlled by the individual, for example:

    Adverse maternal experiences such as depression, economic issues and low social status can lead to poor cognitive outcomes as well as cardiovascular disease.

    Many jarring statistics illuminate a marked wealth gap by race and ethnicity… You might be thinking education could help bridge that gap. But it is not that simple.

    While education does increase wealth, the returns are not the same for everyone. Black persons need a post-graduate degree just to attain similar wealth as white individuals with a high school degree.

    ~ Dr. Michelle Albert

    Read in full: AHA president: The connection between economic adversity and cardiovascular health

    What this means in practical terms (besides advocating for structural change to tackle the things such as the racism that has been baked into a lot of systems for generations) is:

    Be aware not just of your obvious health risk factors, but also your socioeconomic risk factors, if you want to have good general health outcomes.

    So for example, let’s say that you, dear reader, are wealthy and white, in which case you have some very big things in your favor, but are you also a woman? Because if so…

    Women and Minorities Bear the Brunt of Medical Misdiagnosis

    See also, relevant for some: Obesity Discrimination In Healthcare Settings ← you’ll need to scroll to the penultimate section for this one.

    In other words… If you are one of the majority of people who is a woman and/or some kind of minority, things are already stacked against you, and not only will this have its own direct harmful effect, but also, it’s going to make your life harder and that stress increases CVD risk more than salt.

    In short…

    This means: tackle not just your stress, but also the things that cause that. Look after your finances, gather social support, know your rights and be prepared to self-advocate / have someone advocate for you, and go into medical appointments with calm well-prepared confidence.

    Take care!

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  • Brothy Beans & Greens

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    “Eat beans and greens”, we say, “but how”, you ask. Here’s how! Tasty, filling, and fulfilling, this dish is full of protein, fiber, vitamins, minerals, and assorted powerful phytochemicals.

    You will need

    • 2½ cups low-sodium vegetable stock
    • 2 cans cannellini beans, drained and rinsed
    • 1 cup kale, stems removed and roughly chopped
    • 4 dried shiitake mushrooms
    • 2 shallots, sliced
    • ½ bulb garlic, crushed
    • 1 tbsp white miso paste
    • 1 tbsp nutritional yeast
    • 1 tsp rosemary leaves
    • 1 tsp thyme leaves
    • 1 tsp black pepper, coarse ground
    • ½ tsp red chili flakes
    • Juice of ½ lemon
    • Extra virgin olive oil
    • Optional: your favorite crusty bread, perhaps using our Delicious Quinoa Avocado Bread recipe

    Method

    (we suggest you read everything at least once before doing anything)

    1) Heat some oil in a skillet and fry the shallots for 2–3 minutes.

    2) Add the nutritional yeast, garlic, herbs, and spices, and stir for another 1 minute.

    3) Add the beans, vegetable stock, and mushrooms. Simmer for 10 minutes.

    4) Add the miso paste, stirring well to dissolve and distribute evenly.

    5) Add the kale until it begins to wilt, and remove the pot from the heat.

    6) Add the lemon juice and stir.

    7) Serve; we recommend enjoying it with crusty wholegrain bread.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Never Too Late To Start Over: Finding Purpose At Any Age

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    Dana Findwell’s late 50s were not an easy time, but upon now hitting 60 (this week, at time of writing), she’s enthusiastically throwing herself into the things that bring her purpose, and so can you.

    Start where you are

    Findwell was already no stranger to starting again, having been married and divorced twice, and having moved frequently, requiring constant “life resets”.

    Nevertheless, she always had her work to fall back on; she was a graphic designer and art director for 30 years… Until burnout struck.

    And when burnout struck, so did COVID, resulting in the loss of her job. Her job wasn’t the only thing she lost though, as her mother died around the same time. All in all, it was a lot, and not the fun kind of “a lot”.

    Struggling to find a new career direction, she ended up starting a small business for herself, so that she could direct the pace; pressing forwards as and when she had the energy. This became her new “ikigai“, the main thing that brings a sense of purpose to her life, but getting one part of her life back into order brought her attention to the rest; she realized she’d neglected her health, so she joined a gym. And a weightlifting class. And a hip-hop class. And she took up the practice of Japanese drumming (for the unfamiliar, this can be a rather athletic ability; it’s not a matter of sitting at a drum kit).

    And now? Her future is still not clear, but that’s ok, because she’s making it as she goes, and she’s doing it her way, trusting in her ability to handle what may come up, and doing the things now that future-her will be glad of having done (e.g. laying the groundwork of both financial security and good health).

    Change can sometimes be triggered by adverse circumstances, but there’s always the opportunity to find something better. For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Our Resources About Ikigai

    Take care!

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  • PS, We Love You

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    Phosphatidylserine (PS), we love you. With good reason!

    There are nearly 20,000 studies on PS listed on PubMed alone, and its established benefits include:

    We’ll explore some of these studies and give an overview of how PS does what it does. Just like the (otherwise unrelated) l-theanine we talked about a couple of weeks ago, it does do a lot of things.

    PS = Cow Brain?!

    Let’s first address a concern. You may have heard something along the lines of “hey, isn’t PS made from cow brain, and isn’t that Very Bad™ for humans, mad cow disease and all?”. The short answer is:

    Firstly: ingesting cow brain tissue is indeed generally considered Very Bad™ for humans, on account of the potential for transmission of Bovine Spongiform Encephalopathy (BSE) resulting in its human equivalent, Creutzfeldt–Jakob Disease (CJD), whose unpleasantries are beyond the scope of this newsletter.

    Secondly (and more pleasantly): whilst PS can be derived from bovine brain tissue, most PS supplements these days derive from soy—or sometimes sunflower lecithin. Check labels if unsure.

    Using PS to Improve Other Treatments

    In the human body, the question of tolerance brings us a paradox (not the tolerance paradox, important as that may also be): we must build and maintain a strong immune system capable of quickly adapting to new things, and then when we need medicines (or even supplements), we need our body to not build tolerance of them, for them to continue having an effect.

    So, we’re going to look at a very hot-off-the-press study (Feb 2023), that found PS to “mediate oral tolerance”, which means that it helps things (medications, supplements etc.) that we take orally and want to keep working, keep working.

    In the scientists’ own words (we love scientists’ own words because they haven’t been distorted by the popular press)…

    ❝This immunotherapy has been shown to prevent/reduce immune response against life-saving protein-based therapies, food allergens, autoantigens, and the antigenic viral capsid peptide commonly used in gene therapy, suggesting a broad spectrum of potential clinical applications. Given the good safety profile of PS together with the ease of administration, oral tolerance achieved with PS-based nanoparticles has a very promising therapeutic impact.❞

    Nguyen et al, Feb 2023

    In other words, to parse those two very long sentences into two shorter bullet points:

    • It allows a lot of important treatments to continue working—treatments that the body would otherwise counteract
    • It is very safe—and won’t harm the normal function of your immune system at large

    This is also very consistent with one of the benefits we mentioned up top—PS helps avoid rejection of implants, something that can be a huge difference to health-related quality of life (HRQoL), never mind sometimes life itself!

    What is PS Anyway, and How Does It Work?

    Phosphatidylserine is a phospholipid, a kind of lipid, found in cell membranes. More importantly:

    It’s a signalling agent, mainly for apoptosis, which in lay terms means: it tells cells when it’s time to die.

    Cellular death sounds like a bad thing, but prompt and efficient cellular apoptosis (death) and resultant prompt and efficient autophagy (recycling) reduce the risk of your body making mistakes when creating new cells from old cells.

    Think about photocopying:

    • Situation A: You have a document, and you want to copy it. If you copy it before it gets messed up, your copy will look almost, if not exactly, like the original. It’ll be super easy to read.
    • Situation B: You have a document, and you want to copy it, but you delay doing so for so long that the original is all scuffed and creased and has a coffee stain on it. These unwanted changes will get copied onto the new document, and any copy made of that copy will keep the problems too. It gets worse and worse each time.

    So, using this over-simplifier analogy, the speed of ‘copying’ is a major factor in cellular aging. The sooner cells are copied, before something gets damaged, the better the copy will be.

    So you really, really want to have enough PS (our bodies make it too, by the way) to signal promptly to a cell when its time is up.

    You do not want cells soldiering on until they’re the biological equivalent of that crumpled up, coffee-stained sheet of paper.

    Little wonder, then, that PS’ most commonly-sought benefit when it comes to supplementation is to help avoid age-related neurodegeneration (most notably, memory loss)!

    Keeping the cells young means keeping the brain young!

    PS’s role as a signalling agent doesn’t end there—it also has a lot to say to a wide variety of the body’s immunological cells, helping them know what needs to happen to what. Some things should be immediately eaten and recycled; other things need more extreme measures applied to them first, and yet other things need to be ignored, and so forth.

    You can read more about that in Elsevier’s publication if you’re curious 🙂

    Wow, what a ride today’s newsletter has been! We started at paracetamoxyfrusebendroneomycin, and got down to the nitty gritty with a bunch of hopefully digestible science!

    We love feedback, so please let us know if we’re striking the balance right, and/or if you’d like to see more or less of something—there’s a feedback widget at the bottom of this email!

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