Podcasts about high intensity interval training hiit

In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance. I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain's willpower to sustain effort. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Follow Huberman Lab Instagram Threads X Facebook TikTok LinkedIn Timestamps 00:00:00 Huberman Lab Essentials; Build Endurance 00:00:50 Energy Sources, ATP, Oxygen 00:04:14 Neurons & Willpower, Glucose & Electrolytes 00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors 00:10:35 Sponsor: AG1 00:12:30 Muscular Endurance, Protocol, Concentric Movements, Mitochondria 00:19:10 Sponsors: LMNT & Eight Sleep 00:22:00 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries 00:25:54 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol 00:32:33 High-Intensity Aerobic Endurance, Adaptations 00:35:30 Sponsor: Function 00:37:26 Brain & Body Adaptations, Heart 00:40:40 Hydration, Tool: Galpin Equation 00:42:21 Supplements, Stimulants, Magnesium Malate 00:43:11 Recap & Key Takeaways Disclaimer & Disclosures

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Send us a textUnlock the secrets of a thriving metabolism with insights from Dr. Damaris Murillo-Grossman's book, "Metabolism Boost: Quick Tips for Busy Parents." Discover the power of smart food choices and meal timing, which can transform your energy levels without demanding hours at the gym. From lean proteins to leafy greens, learn how to fuel your body efficiently, reducing inflammation and maximizing calorie burn. We promise you'll gain practical strategies to manage your metabolism amidst a busy schedule, making health an achievable and rewarding journey.Explore the fascinating world where exercise, hormones, and mindset intersect, revealing how they collectively influence our metabolic health. High-Intensity Interval Training (HIIT) takes center stage, illustrating the profound afterburn effect and the critical need for rest and recovery. Hormonal balance, impacted by stress and gut health, plays a significant role in metabolism, and our episode sheds light on navigating these complex interactions. Delve into the art of managing stress and cultivating a positive relationship with food, empowering you to make small, sustainable lifestyle changes that support long-term well-being. Tune in to transform your understanding of metabolism and embrace a healthier, more balanced life. Support the showAre you feeling stressed, tired, or Metabolism imbalanced? Take advantage of our free mindful steps to help improve your well-being.ENJOY ONE OF our Books Mindful Ways Health Wealth & Life https://stan.store/MindfullyintegrativeAsk Us for help with Medical Weight Loss & Improve Metabolic HealthWww.mindfullyintegrative.com Let's Work on Your Optimal Wellness Journey!Sign Up For Discovery Callhttps://stan.store/MindfullyintegrativeEnjoy the Show and Get Bonus Episodes Subscribe For Just $4 a month Enjoy one of Our Mindful Book Collections HERE Check Out our YouTube Channel Join Our Mindfully Integrative Private Facebook CommunityGet 15% off Pharmaceutical Grade...

In this episode, we take a critical look at High-Intensity Interval Training (HIIT) and whether it truly lives up to the hype as the "ultimate fat-loss tool". While HIIT has gained massive popularity for its quick, calorie-burning potential, recent research suggests it may not be the most effective or sustainable method for long-term fat loss—especially for women.We explore eight key considerations:Calories In vs. Calories Out – While HIIT burns a lot of calories quickly, steady-state cardio may actually lead to greater overall energy expenditure without elevating hunger hormones.Muscle Mass Impact – Too much HIIT can be catabolic, leading to muscle breakdown, which is counterproductive for maintaining a high metabolic rate.Sustainability & Adherence – HIIT is intense, and many people struggle to maintain it long-term, making consistency a challenge.Recovery & Overtraining – Excessive HIIT can lead to burnout, increased injury risk, and slower fat loss due to overtraining.Nutrition's Role – No workout can out-exercise a poor diet; fat loss is primarily driven by maintaining a calorie deficit through proper nutrition.Cortisol & Stress Impact – Chronic stress and elevated cortisol from too much HIIT can lead to fat storage, hormone imbalances, and metabolic disruption.Hormonal Considerations – Women's bodies respond differently to intense exercise, and too much HIIT can negatively impact the menstrual cycle, fertility, thyroid function, and overall hormone balance.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

Episode Summary In this episode, Dr. Ali Novitsky discusses fitness adaptations for women navigating perimenopause. She shares actionable strategies to maintain strength, prevent injury, and stay consistent with exercise routines. Dr. Novitsky emphasizes building a strong foundation through core and floor exercises, modifying workouts, and prioritizing rest and recovery. - Personal Update Dr. Novitsky reflects on her personal fitness journey, highlighting her experiences with injuries and how working with a physical therapist has improved her strength and injury prevention. - Episode Breakdown Introduction to the Episode - Emphasis on how fitness adaptations are essential during perimenopause. - Importance of smarter training rather than harder training. Key Fitness Adaptations for Perimenopause 1. Start with Core and Floor Strength - Focus on foundational strength to prevent injuries. - Weekly core and floor workouts improve overall performance. 2. Less is More: Smart Training Over Hard Training - Short, effective workouts (10–20 minutes, 3 days a week) are enough. - Balance strength training with functional fitness and flexibility. 3. Rest and Recovery are Essential - Incorporating proper rest to allow the body to recover and adapt. 4. Modify Workouts to Prevent Injury - Adjust movements like squats and lunges to protect knees and joints. - Engage smaller muscle groups to support complex movements. 5. Work with Professionals - Recommendation to consult a physical therapist for personalized evaluations. Workout Structure - Day 1: High-Intensity Interval Training (HIIT) for heart health and fat loss. - Day 2: Endurance Strength Training with moderate weights. - Day 3: Max Strength Training with heavier weights and fewer reps. Key Takeaways - Consistency in fitness routines is crucial during perimenopause. - Building core strength, modifying exercises, and balancing workouts with rest enhance long-term fitness. - Functional fitness and flexibility are as important as strength training. Upcoming Episodes 1. Nutrition Strategies for Perimenopause: Adjustments in diet to support hormonal changes. 2. Stress Management and Recovery: Techniques for emotional and physical recovery. Additional Resources - Transform® 9.0 Program: A year-long program designed for personalized fitness and nutrition coaching. - Muscles & Mindset Beginner Strength Training Program: A 12-month strength training program for beginners. Timestamps 00:00:00 - Introduction and Personal Reflections 00:02:45 - Core and Floor Importance in Fitness 00:05:30 - Smart Training vs. Hard Training 00:08:10 - Working with a Physical Therapist 00:10:45 - Structuring Effective Workouts 00:14:20 - Importance of Consistency and Injury Prevention The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! ⁠⁠Enroll TODAY⁠⁠. The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. ⁠Enroll HERE⁠. The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click ⁠HERE⁠ to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission. Follow Dr. Ali Novitsky on ⁠⁠TikTok⁠⁠ | ⁠⁠Facebook⁠⁠ | ⁠⁠Instagram⁠⁠ | ⁠⁠YouTube⁠⁠ Subscribe to The Muscles and Mindset Podcast on ⁠⁠Spotify⁠⁠ | ⁠⁠Apple Podcasts

In this episode of the Pound of Cure Weight Loss Podcast, Dr. Matthew Weiner and Zoe Schroeder, RD, chat with Coach Dart—a seasoned fitness coach and vegan bodybuilder. This dynamic conversation explores vegan bodybuilding, injury prevention, the importance of flexibility, and why hiring a fitness coach can transform your fitness journey.Meet Coach Dart: From Personal Trainer to Vegan Bodybuilding ProWith a decade of experience in personal training, Coach Dart specializes in High-Intensity Interval Training (HIIT), athlete training, weight loss, and competition prep. Dart's journey into veganism began eight years ago, transforming his health and fitness. A plant-based diet significantly improved his digestion, recovery times, and energy levels, proving that a vegan lifestyle supports intense athletic training.Dart's Nutritional Foundation:Protein-rich staples: Chickpeas, tofu, edamame, and beans.Clean eating focus: Prioritizing whole, minimally processed foods.Structured meal prep: Weekly meal plans tailored to fitness goals.Vegan Bodybuilding: Fueling Performance NaturallyDart dispels the myth that plant-based diets can't provide adequate protein for bodybuilding. He emphasizes that vegan nutrition is not only sufficient but also optimal for muscle recovery and growth.Key Tips:1.      Hydration: Crucial for recovery and peak performance.2.      Simplicity: Whole, unprocessed foods build sustainable eating habits.The Importance of Hiring a Fitness CoachFitness coaches offer accountability, motivation, and expert strategies. Dr. Weiner and Dart highlight how professional coaching ensures proper form, tracks progress, and prevents injuries.Top Benefits:Personalized programs that evolve with your needs.Expert support to help you stay consistent and confident.Avoiding Injuries: Pro Tips from Coach DartPreventing injuries starts with warm-ups and knowing your limits. Dart advocates for progressive overload and the importance of recovery days.Injury Prevention Strategies:Dynamic warm-ups, like stretching and light cardio.Gradual increases in workout intensity to build strength safely.How to Become More Flexible: A Beginner's GuideFlexibility enhances physical performance and reduces injury risks. Dart emphasizes incorporating daily stretching and practices like yoga for long-term benefits.Steps to Improve Flexibility:Combine static and dynamic stretches for optimal results.Stay consistent with daily routines, even if for 10 minutes.Holistic Wellness: Connecting Veganism and Mental HealthDart shares how a plant-based diet complements mental clarity and recovery. By reducing inflammation and encouraging mindful eating, veganism fosters both physical and mental health.TakeawaysThis episode underscores the value of sustainable habits, whether you're curious about vegan bodybuilding, looking to avoid injuries, or aiming to enhance flexibility.Tune in to the Pound of Cure Weight Loss Podcast to hear more about Dart's inspiring journey and practical advice for lifelong wellness. 

Buck Joffrey interviews Martin Gibala, a professor at McMaster University, about High-Intensity Interval Training (HIIT) and its benefits. They discuss the definition of HIIT, its physiological mechanisms, and how it compares to traditional exercise. The conversation also covers the implications of HIIT for different populations, its connection to VO2 max and longevity, practical applications in daily life, safety considerations, and resources for further learning. 00:00 - Introduction to High-Intensity Interval Training (HIIT) 04:39 - Physiological Mechanisms of HIIT vs. Traditional Exercise 08:34 - HIIT for Different Populations and Health Benefits 12:30 - VO2 Max and Longevity: The HIIT Connection 16:30 - Practical Applications of HIIT in Daily Life 20:37 - Safety and Considerations for HIIT Training 24:31 - Conclusion and Resources for Further Learning

Welcome to Integrative Medicine for Energy and Health! The Go-To Holistic Health Podcast for Christian Women Seeking to Boost Their Energy and Overall Well-Being! Blubrry Nominated as a Favorite Woman Podcaster! Ranked in the Best 20 Christian Health Podcasts! The start of a new year often brings a surge of motivation to improve health and wellness. However, as the weeks go by, it's common to lose focus or struggle to maintain momentum. If you're finding it hard to stay committed to your health goals, you're not alone. For many women, balancing busy schedules, family responsibilities, and self-care can feel overwhelming. With the right strategies, you can overcome these challenges and create lasting habits that support your well-being. In this episode, discover five proven strategies to help you reset your health and stay on track with your New Year's goals. Love, Health and Blessings, Rekishia Sign Up for My In-person Dine & Shine Health Talk & Complementary Dinner in Trenton, New Jersey! https://www.rekishiamcmillan.com/ Schedule a free health consultation https://calendly.com/rekishiamcmillan/ Get my books for improved health Rock Your World Naturally Download Your Free Wellness Guide Putting Plans Into Place, Setting Good Health & Fitness Goals Leave a 5 Star rating on the podcast and DM me the word REVIEW on IG to access my free Menopause Nutrition Guide @rekishiamcmillan 154 | Can't Find Time to Work Out? High Intensity Interval Training (HIIT) for Women, Effective and Time-Efficient Workouts 152 | Is Your Schedule Getting in the Way of Cooking Healthy Meals? Easy Meal Planning Tips for Sustainable Weight Loss 111 | It's Time to End the Weight Loss Struggle! Plant-Based Eating with Dr. Colin Zhu

The timing of your exercise hurts or improves exercise benefits in menopause. If this is new stay with me! If this is like a review or you're a trainer and you're unsure of how to relate these things to your clients, you stay with me too! This is a great refresher and for some trainers the first time they're ever hearing it! If you're a trainer or health pro, don't miss the She Means Fitness Podcast, and be sure if you're not getting results for your midlife and beyond clients you're aware of our sponsor of this show, the Flipping 50 Menopause Fitness Specialist®. Since 2018 we've been providing the course and CECs, and now, this is not a course, it's a business. Learn more here. Questions I Answer in This Episode: Why type and timing of exercise matters more in menopause? [00:07:56] The normal curve of hormones during the day (and night) [00:08:48] How exercise affects hormones [00:10:06] Some examples of how exercise timing change has supported symptoms of menopause [00:15:38] First steps to try if you're a little “addicted” to your exercise [00:38:49] Let's review hormones related to exercise (in menopause or any stage): Cortisol is at its highest level at 8am and lowest at 2am when you're functioning optimally. During times of stress, whether chronic or acute cortisol levels spike (also increasing blood sugar). Insulin levels will increase if blood sugar rises, in order to lower blood sugar levels. By late afternoon, cortisol levels are low and not providing the energy we've enjoyed during the morning. So if we exercise, your body will convert another hormone into cortisol. In the evening, progesterone levels rise to help facilitate the chill and relaxation that helps provide a sound night sleep. During deep cycles of sleep, we release testosterone and growth hormones which improve muscle growth and repair. Why Doing Intense Exercise Early Improves Exercise Benefits in Menopause (H2) So you don't misinterpret, this isn't a suggestion for intense exercise every day. Doing intense exercise early improves exercise benefits in menopause. Also true, intense exercise late might interfere with exercise benefits in menopause. The two keys in the conversation on High Intensity Interval Training (HIIT) are: cortisol during exercise cortisol after exercise What does cortisol do? Cortisol is responsible for physiological changes, such as the quick breakdown of fats and carbohydrates and a rise in blood sugar for immediate energy, and repressing the immune system to focus your energy on whatever you're doing at the moment. The blood sugar elevation you see on your Continuous Blood Glucose Monitor is normal and not a bad thing (provided you're recovering quickly from that spike that is caused by a legitimate need). The glucose has been released so it can be used: It's when you see your CGM continue to be elevated after your HIIT session, or crash, that you want to be concerned about. The quality of your recovery is important. In menopause, particularly perimenopause, recovery can be slowed or insufficient simply because of the changes in hormones. The same stressors in your life can potentially have a greater negative impact on your cortisol. Additionally, some of the keys to recovery are hard to get in midlife: Sleep Down time for Meditation and breath-slowing exercises Foam rolling or massage Decades of conditioning work against us getting adequate nutrition and hydration. If we still operate with “eat less, exercise more,” we generally don't have enough fuel to recover, and hydration could be impeded by low sodium intake. So many of us grew up with messaging about low salt, low sodium being the goal and have taken it so far that we're not actually hydrating by drinking water only, or worse, water with sugary substances. Exercise Early Improves Exercise Benefits in Menopause But Not If… (H2) One big mistake women make with HIIT is doing it too much or doing it after a workout that was lower intensity, assuming it's short and feeling you didn't work hard enough. We often assume feeling good after exercise is wrong. We've been conditioned by the media that it should be hard or hurt to be effective and should be under that threshold of cortisol elevation. There is a psychological effect from HIIT that differs from cardio activities. Studies on HIIT and high intensity weight training show these are safe and create positive feelings. The brain gets bathed in neurotransmitters after HIIT sessions that give a boost of creativity or problem solving. While you CAN do HIIT and strength training on the same day, it is not recommended daily. Hard exercise is more beneficial at your capacity. When you're in a period of extremely high stress (emotional and or physical) because of that overall load, the allostatic load interferes with recovery. During Perimenopause, the roller coaster of hormones can mean HIIT is not even ideal for you at all. If you do it and respond positively, 1-3 short sessions a week of not more than 45 minutes of HIIT is ideal. Beyond that point, injury rates go up significantly. Tendons can become more rigid and connective tissue is reduced thanks to lower estrogen. Awareness about this sweet spot of enough - not too much - is really important. I call it the MVP, MINIMUM VIABLE PHYSICAL activity to get results. Doing more gives you less ROI, it might tip your bucket so much that you are headed to breakdown instead of a more resilient body. During post menopause, the hormone roller coaster has generally calmed down and you can potentially include HIIT. You may be able to increase it up to 4 short sessions a week. First Steps to Improve Exercise Benefits in Menopause [H2] Skeptical or a creature of habit that it's hard to change even if you're not getting the results you want? If you say, your belly fat is not budging, in fact seems to get worse, here's my suggestion. Let's use the analogy of science by the Glucose Goddess (we'll link to that episode). If you have a plate of food and change nothing but the order you eat that food, you can change the impact of your blood glucose by up to 75%. Let's say you find it hard to give up your exercise habits. Change to exercise intensely only in the morning and light exercise or movement late in the day. Two things to keep in mind: Intensity comes from duration too. So hiking 2 or more hours may also spike your blood sugar. Lack of fuel before, during or after exercise (for recovery) will also increase the negative impact on your cortisol. There you have it, keys to improve the exercise benefits in menopause: Time intense exercise early in the day Even low to moderate intensity exercise can become intense if the cardiac drift is prolonged enough to elevate cortisol and it remain elevated, or if The habits before, during or after don't facilitate quick recover with the right fuel and rest to avoid muscle breakdown References: https://pubmed.ncbi.nlm.nih.gov/25560699/ https://www.sciencedirect.com/science/article/pii/S1728869X22000338 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9990535/ Resources: My Favorite CGM: https://www.flippingfifty.com/myglucose Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Other Episodes You Might Like: Cortisol Hormone: Don't let it derail your fat loss efforts: https://www.flippingfifty.com/cortisol-hormone/ Best HIIT Workouts for Women Over 50 | Fat Burning: https://www.flippingfifty.com/best-hiit-workouts/ The Blood Sugar Belly Fat Loss Connection for Women Over 40: https://www.youtube.com/watch?v=9qnjwjT5-nc

Welcome to Integrative Medicine for Energy and Health! The Go-To Holistic Health Podcast for Christian Women Seeking to Boost Their Energy and Overall Well-Being! Blubrry Nominated as a Favorite Woman Podcaster! Ranked in the Best 20 Christian Health Podcasts! Strong bones are the foundation of a healthy, active life. Healthy bones help to prevent fractures and maintain mobility. On today's show I'll explore why bone strength matters and share effective exercises to keep your bones healthy and resilient at any age. Love, Health and Blessings, Rekishia Sign Up for My In-person Dine & Shine Health Talk & Complementary Dinner in Trenton, New Jersey! https://www.rekishiamcmillan.com/ Schedule a free health consultation https://calendly.com/rekishiamcmillan/ Get my books for improved health Rock Your World Naturally Get Supportive Shoes Gravity Defyer Leave a 5 Star rating on the podcast and DM me the word REVIEW on IG to access my free Menopause Nutrition Guide @rekishiamcmillan 201 | Mineral Deficiencies Linked to Hormonal Imbalance, Fatigue and Osteoporosis, 4 Holistic Strategies to Help Women Find Relief 164 | Boost Your Energy Levels Naturally, 7 Herbal Teas Women Can Drink to Increase Low Energy 154 | Can't find time to workout? High Intensity Interval Training (HIIT) for Women, Effective & Time Efficient Workouts for Weight Loss

When you're strapped for time, is exercise what you cut? Or have you decided to just eat your way through the holidays and then start your fitness journey in January? Is there a part of you that would like to start doing something, anything for your health now? You don't need a complete overhaul, you just need to find your minimum effective dose.Today, Jenn is joined by Vince Sant, creator of the “Fat Loss Extreme” fitness program and Co-Founder of V Shred, who's here to help us rethink how we approach health and fitness. Vince is passionate about making fitness accessible for everyone, especially for women ages 35-and-up. We'll discuss the power of resistance training—especially for women—and debunk the myth that lifting weights leads to bulk. Vince dives into the benefits of HIIT workouts, explaining how they leverage Excess Post-Exercise Oxygen Consumption (EPOC) for maximum calorie burn, even after you've left the gym so we can work smarter not harder…or longer. He also emphasizes the importance of starting now—no need to wait for January 1. By stacking small wins, like walking on an incline or incorporating intentional movements into your day, you can create a foundation for long-term success. He'll share why achieving your health goals doesn't require perfection but rather gradual, consistent changes. Focusing on your minimum effective dose, Vince delivers insights for building lasting habits without sacrificing life's joys. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:50] Vince describes why he focused on fitness for women 35 + and the joy he receives from watching them thrive and support one another[14:46] Vince challenges the "wait until January 1" mindset and explains why starting now makes all the difference[18:54] Learn how a sustainable approach beats quick fixes every time[21:21] Discover the power of the minimum effective dose in fitness and how it works[28:34]  Common fitness mistakes and expert tips for maximizing calorie burn[33:32] Find out why walking on an incline is a simple yet powerful fat-burning strategy[35:39] Vince explains why resistance training is a game-changer, especially for women[40:42] Explore the effectiveness of bodyweight workouts for all fitness levels[43:02] Settle the cardio debate: should it come before or after your workout[48:35] Finally, Vince wraps up with rapid-fire questions to deliver quick, actionable insights.KEY TAKEAWAYS: Achieving fitness and dietary goals requires a gradual, sustainable approach. Start small by making one change each week and build upon it. Avoid overwhelming yourself by trying to do everything perfectly all at once. Focus on consistency rather than willpower, as lasting discipline develops over time. Balance and moderation, rather than restriction, allow enjoying life's pleasures while fostering long-term success. Starting now, rather than delaying until a milestone like New Year's, increases your chances of sticking with it and breaking the cycle of quick starts and early quits.Building a sustainable fitness program starts with small, manageable steps. Focus on mastering one habit at a time, like drinking more water, setting a consistent bedtime, or starting the day with a healthy breakfast. Gradually adding new weekly habits creates a strong foundation for long-term success without feeling overwhelmed. This step-by-step approach allows you to develop consistency and effectively integrate positive changes into your lifestyle.Effective fitness programs require a balanced approach, prioritizing key components like resistance training, cardio, and balance. Resistance training should often take precedence, particularly for women, as it supports muscle growth and overall fitness better than relying solely on cardio. While cardio has benefits and can complement a routine, it's not the sole solution for getting in shape. Instead, choose activities you enjoy to make cardio sustainable and view it as enhancing your fitness journey rather than the foundation.High-Intensity Interval Training (HIIT) is an efficient cardio method involving short bursts of maximum effort followed by rest. For beginners, a good starting ratio is 20 seconds of high-intensity activity, like sprinting, followed by 40–60 seconds of rest. This approach maximizes calorie burn, improves cardiovascular health, and can be adapted to various fitness levels, making it a practical option for those looking to enhance their workouts.HIIT workouts leverage the power of Excess Post-Exercise Oxygen Consumption (EPOC), meaning your body continues to burn calories after the workout. Pushing yourself during short, intense intervals creates an oxygen deficit that boosts calorie burn and metabolic activity even during recovery.QUOTES: [10:12] “My mom doesn't want to be in shape because she wants to have abs at the pool. She just wants to feel good, have energy, and be able to play with her grandkids when we have them.” Vince Sant[11:35] “Fitness doesn't have to be this all-consuming process, it can be something where there is balance, and you can still live your life, get phenomenal results, and feel great about yourself.” Vince Sant[15:13] “I do wish people would not treat New Year's like it's a specific time of year that will change everything for them because the change is internal.” Vince Sant[20:07] “I always say this time of year, start stacking wins now so that when new year's gets here, you already got a little bit of momentum, and you don't all of a sudden have to start 20 new things where you feel all this pressure.” Vince Sant[21:38] “The minimal effective dose is simply doing the least work where you get the most reward.” Vince Sant[33:00] “ You could burn calories for 2 days from a 10-minute workout. So that's what I'm talking about when I'm saying ‘minimum effective dose'.” Vince Sant[35:37] “Women need resistance training, and it needs to be a topic of conversation in women's circles.” Vince Sant[54:01] “Remember, we never have to be perfect. And this time of year, we don't have to strive for optimal. Instead, consider your personal minimum effective dose and keep moving forward.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCES: V Shred - WebpageV Shred - YouTubeV Shred IG - InstagramV Shred 4 Women - InstagramVince's Personal IG - InstagramVince Sant - LinktreeGUEST BIO: Vince Sant is the creator of the popular “Fat Loss Extreme” fitness program and Co-Founder of V Shred, one of the fastest-growing online fitness brands in the world. His mission is to revolutionize women's fitness by providing everyday women with the right tools, weight loss strategies, and programs that can help them achieve their goals.  Recognizing the unique struggles women over 35 face as they get older, including an aging metabolism, hormones, and societal pressures around body image, Vince has dedicated his career to helping women reclaim their health and confidence at any age.Over 3.1 million people have now chosen the Fat Loss Extreme program. V Shred continues to serve millions of women with easy-to-follow exercise programs and science-based eating strategies that can completely transform a woman's body in a few short months. With a website garnering 16 million monthly hits, a 1.5 million-strong email community, and a vast social media influence of over 10 million, V Shred continues to impact millions of people around the globe positively. Vince's vision extends beyond fitness; it's a movement towards empowering women to embrace their bodies, helping them understand their unique health needs at every stage of life, and teaching them how to achieve optimal health to live their best lives.

Dr Gibala's book : https://amzn.to/4eAa1gs In this episode I speak with exercise scientist Dr Martin Gibala who believes the is real value in High Intensity Interval Training (HIIT) for a variety of reasons ranging from improved cardiovascular health to weight management. We learn about the minimum amount of time high effort / high intensity exercises should be performed for in order to make a difference. Plus we hear how anyone regardless of fitness levels or age can see benefits from performing short bursts of high intensity activity for literally only a few minutes per week. The dangers of high carbohyrate foods : https://www.youtube.com/playlist?list=PLSKlhyEANfi8hZFoFoJun_lLhULcYg5JW Weightloss series : https://www.youtube.com/playlist?list=PLSKlhyEANfi-pO3W2hejnDUsgMQ9GPvpZ The health benefits fo exercise : https://www.youtube.com/playlist?list=PLSKlhyEANfi_vM1nbpcV-PlvWjSZ872EC Order Happy Habits for Mind and Body Audiobook: https://amzn.to/3KeQmGr Order Kindle copy of Happy Habits for Mind and Body : https://amzn.to/4c9T38f Order US paperback of Happy Habits for Mind and Body : https://amzn.to/4bxczeT Order UK paperback of Happy Habits for Mind and Body : https://rb.gy/jtfea5 Listen to all previous podcast episodes of the Happy Habit Podcast via these podcast platforms : Apple Podcasts https://podcasts.apple.com/ie/podcast/happy-habit-podcast Amazon https://www.amazon.com/Happy-Habit-Podcast/dp/B08K5887J8 Amazon music : https://music.amazon.com/podcasts/670836c2-ea4c-4a23-a67d-a54dd804ef61/happy-habit-podcast Spotify https://https://open.spotify.com/show/2VKIhQK6mYTzLCO8haUoRd Google Podcasts : https://t.ly/hTU8q ----- Follow the Happy Habit Podcast at: Website: https://happyhabitpodcast.wordpress.com/Facebook: Twitter: https://twitter.com/mathieunorry Instagram: https://www.instagram.com/happyhabitpodcast/ Music used is Purple planet Music crediit goes to them

In this episode of AGE BETTER, we dive into the transformative power of High Intensity Interval Training (HIIT) with Dr. Joan Grossman. Dr. Grossman, a leading expert in women's health and fitness, shares her research on how HIIT can address the unique challenges women, especially post-menopausal women, face with body composition, weight gain, and chronic disease prevention. She explains how just 15 minutes of HIIT can help trim belly fat, improve cardiovascular health, and build resistance training into a busy lifestyle. Plus, we explore the importance of bone health, muscle strength, and the role of intermittent fasting in maintaining a healthy body as we age.     If you're struggling to fit exercise into your daily routine, this episode is packed with practical tips and encouragement to get started on your fitness journey!    KEY TAKEAWAYS:  - HIIT is a time-efficient, effective method for improving body composition, especially for post-menopausal women.  - Resistance training is essential for maintaining bone health and preventing chronic diseases.  - Women store fat differently, particularly after menopause, but HIIT can help target stubborn areas like belly fat.  - Starting small with just 15 minutes a day can make fitness routines sustainable and manageable for busy women.  - Incorporating cardio and resistance training together improves overall health outcomes.  - Consistency is key to long-term success in building healthy habits.  - Emerging research suggests intermittent fasting may benefit women's health, especially post-menopause.  - Protein intake becomes increasingly important as women age.  - Resistance bands are a great, portable tool for adding strength training to your routine.    KEY LINKS:  - Learn more about Dr. Joan Grossman HERE  - Get your own resistance bands HERE  - Try The 10-Minute Trainer with Tony Horton HERE    Listen now and get ready to age better!  Learn more about your ad choices. Visit megaphone.fm/adchoices

Access the FREE version of our Health Impact Software. ⁠⁠⁠⁠https://www.perfecthealthlesson.com/technology⁠ Episode Description: In this enlightening episode of The New Science of Physical Health, host Shane Stubbs delves into the mysterious yet powerful biometric that can redefine your health classification: VO₂ Max. Join Shane as he uncovers why focusing on this single metric can lead to profound structural and functional health adaptations, especially as we age beyond our 30s. Discover how elevating your VO₂ Max can significantly lower your risk of the "Big Four" health complications—excess weight, catastrophic cardiovascular events, high blood sugar, and metabolic syndrome. Key Topics Covered: Introduction: Shane shares a conversation with a colleague who questioned his emphasis on a single biometric for health. Explanation of why VO₂ Max is pivotal for long-term health and its greater impact compared to other interventions. Understanding Hazard Ratios: Simplifying the concept of hazard ratios and their importance in measuring health risks. Comparison of hazard ratios for various health factors: The Power of Raising VO₂ Max: Explanation of VO₂ Max and its role as a measure of cardiorespiratory fitness. Impact on Hazard Ratio: Improving VO₂ Max can reduce the hazard ratio by up to 5.0, equating to a 400% reduction in mortality risk. Discussion on why no medication or procedure matches the risk reduction achieved by increasing VO₂ Max. Molecular and Physiological Health Adaptations: Mitochondrial Biogenesis: Reducing Inflammation: Blood Sugar and Insulin Control: Arterial Elasticity Restoration: Why VO₂ Max Has Such a Significant Impact: Exploration of how the health adaptations collectively contribute to lowering risks associated with the Big Four health complications. Emphasis on the universal applicability—these adaptations occur in 100% of people who raise their VO₂ Max. Actionable Steps to Elevate VO₂ Max: Recommendations for aerobic exercises like running, cycling, and swimming. Introduction to High-Intensity Interval Training (HIIT) as an effective method. Advice on consistency and consulting health professionals before starting new exercise regimens. Critical Perspective on Health Information: Shane discusses the importance of relying on scientifically validated information over unverified claims from social media influencers. Encouragement to seek evidence-based practices and consult qualified health professionals. Conclusion: Recap of the profound benefits of focusing on VO₂ Max for health transformation. Shane expresses his commitment to providing insights grounded in robust scientific research. Encourages listeners to prioritize their well-being through knowledge and actionable steps. Call to Action: Explore The Perfect Health Lesson: Join the Conversation: Resources Mentioned: The Perfect Health Lesson Platform: Disclaimer: The information presented in this podcast is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new exercise regimen or making significant changes to your health practices. Thank you for joining us on this journey to uncover the hidden biometric that can transform your health. Remember, your health is in your hands, and informed actions today can lead to a healthier, longer life tomorrow.

In this Q&A, Stephen Thomas discusses various health topics, focusing on the carnivore diet, digestive health, salt intake, circadian rhythms, hydration myths, high-intensity interval training, and dietary adjustments. He emphasizes the importance of listening to one's body, the potential issues with excessive supplementation, and the benefits of a balanced approach to diet and exercise. The conversation also touches on personal experiences and practical advice for improving health and wellness. Chapters 00:00 Introduction and Housekeeping 01:10 Carnivore Diet Experience and Digestive Issues 12:06 Salt Intake and Its Effects 15:30 Sleep and Circadian Rhythm Management 21:51 Water Consumption Insights from Nature 27:54 Hydration and Its Impact on Health 30:04 The Benefits of High-Intensity Interval Training (HIIT) 38:12 Understanding Exercise Intensity and Longevity 40:48 The Role of Walking in Physical Health 46:10 Dietary Considerations for Kidney Health 49:08 Exploring Dietary Approaches for Tourette Syndrome 49:58 Courses and Community Support for Health Enthusiasts

HOTWORX is a virtually instructed exercise program created for users to experience the many benefits of infrared heat absorption, while completing a 30-minute Isometric workout or 15-minute High Intensity Interval Training (HIIT) session. As the infrared heat penetrates your body causing you to sweat, the isometric postures further accelerate detoxification by physically removing the toxins from your organs through muscle contraction.Find out more about them: https://www.hotworx.net/studio/dallas-skillmanabramsConnect with us! Instagram - Facebook www.visiteastdallas.comPartner with us! connect@visiteastdallas.com

Is Sweat the Sign of a Good Workout? In this episode of Training for Life, Sarah and Tanna tackle the common misconception that a good workout has to leave you drenched in sweat. They break down why focusing solely on cardio, especially as we age, can lead to muscle loss and fewer long-term health benefits. If you've ever wondered whether you're working hard enough when strength training doesn't make you sweat like cardio, this episode has the answers. Sarah and Tanna explain the importance of building muscle, how it supports your overall health, and why sweating less doesn't mean you're working out less effectively. Tune in to find out how to shift your focus from just cardio to a balanced routine that will help you stay strong and fit for life! Episode on Benefits of STRENGTH Training ~ https://podcasts.apple.com/ca/podcast/training-for-life/id1727565159?i=1000643808133Episode on Benefits of High Intensity Interval Training (HIIT) ~ https://podcasts.apple.com/ca/podcast/training-for-life/id1727565159?i=1000648355262

Cardio workouts were a part of life in the 1980's and 1990's. Why do our bodies respond differently to it in midlife?? That is a loaded question and one we tackle in this week's episode. So much changes in midlife! But we are here to arm you with the details that will help you maintain your fitness and a healthy weight. You can still do Cardio in midlife, but it might look a little different. LISTEN UP to get all the deets!00:00 Consume calories before workouts to avoid fasting stress.03:31 Avoid heavy food before a workout.08:45 Interval training decreases body weight, abdominal fat in menopause.10:31 Longer rest periods needed for high-intensity training.13:19 80% effort daily, with meaningful recovery periods.16:00 Brain stops you when injury feels extreme.20:52 Pickleball: fun, cardio workout with family.25:01 Accepting imperfection as part of personal growth.28:10 Discussing stresses and healthier cardio habits in menopause.In this episode, you'll hear: The Power of Fueling Up: Discover why Cam and Amelia insist on eating 100-200 calories before a workout and get inspired with their favorite pre-exercise snacks, from a half banana to peanut butter coffee delights!Interval Training Magic: Learn all about the benefits of High-Intensity Interval Training (HIIT) and High-Intensity Repeat Training (HIRT). Cam shares a 2020 meta-analysis that highlights how interval training can help reduce body weight and belly fat, especially during menopause.Listening to Your Body: Get tips on recognizing when you're pushing too hard and how to adjust your workout intensity to avoid burnout. It's all about maintaining energy and boosting performance!Stay Connected!Amelia Website: https://www.thehelpfulplate.com/ IG: https://www.instagram.com/thehelpfulplate/ Cam Website: https://www.camoyler.com/ IG: https://www.instagram.com/heymomma_cam/ TikTok: https://www.tiktok.com/@heymomma_cam Midlife Mommas IG: https://www.instagram.com/midlife.mommas/ Please share, rate, and review the podcast. We appreciate you! ❤️

Balancing Training and Sustainability: Episode 376 of Real Life RunnersIn episode 376 of the Real Life Runners podcast, we discuss the challenges of balancing all the advice on training, eating, and living healthier lives for optimal performance, especially for real-life runners with busy schedules. We delve into the science and practicalities behind different training philosophies, including the benefits and pitfalls of sprint training and high-intensity interval training (HIIT), as well as the importance of sustainable progress through creating habits one step at a time. Highlighting our experiences with high school cross country runners, we emphasize how proper distribution of training load, adjustments based on real-time conditions, and gradual habit changes can lead to sustainable success and avoid injury and burnout.01:35 Balancing Training and Life07:07 The Importance of Nutrition and Recovery11:53 Adapting Training for Different Populations17:04 Exploring Sprint Training21:52 Understanding Sustainable Progress22:53 Sprint Workouts: Different Perspectives25:28 Maximum Velocity vs. Maximum Effort27:45 High Intensity Interval Training (HIIT)28:55 Building Sustainable Habits30:07 Strength Training: Where to Start30:52 Adjusting Effort Levels in Running31:13 Sustainable Nutrition Changes36:11 The Importance of Habit StackingTo join the Academy waitlist, click here. Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Grab your free Strength Guide for Runners here. Interested in our coaching program? Check out our coaching options here. Grab your free copy of the Running Snapshot by clicking here. Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this episode, biomechanist Katy Bowman and biologist Jeannette Loram talk about menopause and movement. They discuss menopause as a natural developmental phase that humans share with only a few other highly social marine mammals. They explain the evolution of menopause in relation to the role of grandmothers within human—and whale—societies and also explore the movement diet of postmenopausal women within hunter-gatherer tribes.Katy and Jeannette discuss health concerns that arise around menopause: bone osteoporosis, muscle loss and cardiovascular issues and how movement is key to maintaining those tissues. They speak to the loud media noise around ‘heavy lifting' and High Intensity Interval Training (HIIT) as the ways to stay strong. They explain that we absolutely require muscle strengthening and bone loading activity as well as some intense heart and lung movement. However, the way we get those movements could be, but does not have to be, in a gym. They share ideas on how to get the movement our bodies need, in ways that we enjoy and work for us as individuals.Finally, don't miss the end! Katy remembers to talk more about the benefits of  menopause, particularly in relation to remodeling of the brain. --I'm excited to help you develop a movement practice—that moves ALL of you—so you can keep moving well throughout your life! Learn more at https://nutritiousmovement.com/nmi

Send us a textIn dieser Episode von Rocket Science dreht sich alles um die langfristige und wissenschaftlich fundierte Optimierung Deiner VO2 Max – dem Schlüssel zu Ausdauerleistung. Wir erklären, was die VO2 Max ist, warum sie so wichtig ist, und warum eine langfristige Verbesserung entscheidender für deinen Erfolg ist als kurzfristige Fortschritte. Die VO2 Max spielt nicht nur eine wesentliche Rolle für deine sportliche Performance, sondern auch für deine allgemeine Gesundheit, da sie die Effizienz deines Herz-Kreislauf-Systems und Stoffwechsels beeinflusst.Wir tauchen in verschiedene Trainingsmethoden ein, von High Intensity Interval Training (HIIT) bis hin zu Zone 2 Ausdauertraining, und zeigen dir, wie du diese langfristig kombinieren solltest, um deine VO2 Max nachhaltig zu steigern. Wichtig ist dabei, dass HIIT allein nicht zum Erfolg führt – ohne eine solide Basis aus Low Intensity Training fehlt deinem Körper das nötige Fundament für langfristige Fortschritte und Verletzungsprävention.Außerdem sprechen wir über die entscheidende Rolle der Regeneration, die Bedeutung von Schlaf und aktiver Erholung sowie fortschrittliche Methoden wie Höhen- und Hypoxietraining. Auch die richtige Ernährung ist essenziell, um den Sauerstofftransport im Körper zu maximieren.Wenn du lernen möchtest, wie du deine VO2 Max systematisch optimierst, langfristig leistungsfähiger wirst und gleichzeitig deine Gesundheit unterstützt, ist diese Episode genau das Richtige für dich! Du möchtest High-Performance Coaching? Hier: https://www.rocket-racing.com/coaching Du möchtest einen freier Trainingsplan für Dich? Hier: https://www.rocket-racing.com/trainingsplan Du möchtest deinen ersten Triathlon finishen? Hier: https://www.rocket-racing.com/myfirsttriathlon Dir gefällt der Podcast

On this episode of That Queer Fitness Podcast, co-hosts Lizzy and Rya dive into the topic of High-Intensity Interval Training (HIIT). They talk about their own relationships with cardio and HIIT workouts, outlining the benefits, challenges, and appropriate frequency of HIIT. Follow us on Instagram: https://www.instagram.com/thatqueerfitnesspodcast/   Follow us on Tiktok: https://www.tiktok.com/@thatqueerfitnesspodcast  Music by: Kelsi CreekWebsite: https://kelsimusic.com/  Instagram: https://www.instagram.com/kelsicreek  Music mixing and mastering by: https://www.fiverr.com/onedayclint  Logo by: https://www.fiverr.com/juugend  00:00 Introductions01:38 Icebreaker: Relationship with Cardio03:59 Understanding HIIT Workouts05:28 Personal Experiences with HIIT11:24 How Often Should You Do HIIT?15:23 Complementary Training and Final Thoughts on HIIT19:13 Q&A: Motivating Yourself to Do More Cardio23:52 Conclusion 

Let's talk about the best and worst types of cardio for women over 40.    News flash - it might not be what you think!   Join me as we explore the science behind why certain exercises are more beneficial during midlife and beyond, especially as our hormones change. I break down the impact of declining estrogen and testosterone on our fitness and how High-Intensity Interval Training (HIIT) and Sprint Interval Training (SIT) can be game-changers.    We'll also discuss why traditional steady-state cardio might not be serving us well and the importance of incorporating strength training into our routines.    Tune in to learn how to optimize your workouts for better fat burning, improved insulin sensitivity, and overall health.    Let's make midlife our best life!   SHOW NOTES → https://www.getyourtrimon.com/blog  

Recorded exclusively at this year's Evidence Based Perioperative Medicine (EBPOM) World Congress in London this piece looks in detail at High-Intensity Interval Training (HIIT). HIIT can significantly enhance physical fitness and resilience in cancer patients, reducing complications and improving quality of life. Hear how HIIT can positively impact mitochondrial performance, thus improving cardio-respiratory fitness. The discussion also explores the integration of experimental medicine from bench to bedside, emphasizing the multidisciplinary approach involving surgeons, scientists, and anesthetists. Presented by Andy Cumpstey and Joff Lacey with their guests Colleen Dean, Lecturer in Muscle Cell Biology and Malcolm West, Associate Professor in Colorectal Surgery and Prehabilitation Medicine at the University of Southampton, an honorary appointment as a consultant colorectal and complex cancer surgeon at University Hospitals Southampton NHS Foundation Trust.

We hear that High-Intensity Interval Training (HIIT) is good for so many complex conditions, but HOW do we use it clinically? Join @dustinjones.dpt today on the Daily Show as he shares tips to make HIIT more objective, being diligent with monitoring vital signs, and underdosing high-intensity with medically complex patients when needed.   https://PTonICE.com

The Science Behind HIIT and Muscle Growth to Boost Your Metabolism and Burn Fat Welcome to another episode of the Muscles and Mindset Podcast! Dr. Ali Novitsky dives into the fascinating world of high-intensity interval training (HIIT) and its impact on body composition. Whether listeners think HIIT is for them or not, Dr. Novitsky promises that by the end of this episode, they will see how accessible and beneficial it can be for everyone. Episode Highlights Personal Update Dr. Ali started the episode with a light-hearted chat about how crazy May was, and how quickly June has arrived. For those who felt the same way, they're not alone! Introduction to HIIT Dr. Ali redefined how people think about high-intensity interval training. Many believe HIIT is not accessible to them, but Dr. Novitsky is here to tell them it is. HIIT can be adapted to any fitness level, and she explained how even simple activities like walking can be turned into a HIIT workout. Muscles and Mindset Program Dr. Novitsky introduced her Muscles and Mindset program, which is designed for anyone who wants to engage in strength training. The program is structured in three levels to accommodate different fitness abilities, including those who may need to exercise from a chair. This program will be available starting June 17th, and she encouraged listeners to join the waitlist. Benefits of HIIT Dr. Ali explored the numerous benefits of HIIT, including: Cardiovascular Health: HIIT improves heart health by making the heart work harder under mild stress, which in turn makes it more efficient at rest. Time Efficiency: HIIT allows people to get a lot done in a shorter amount of time, making it perfect for those with busy schedules. Accessibility: HIIT can be tailored to any fitness level, making it a versatile option for everyone. Total Daily Energy Expenditure (TDEE) Dr. Novitsky broke down the components of TDEE, explaining how HIIT can significantly impact daily calorie burn. She discussed: Basal Metabolic Rate (BMR) Exercise Activity Thermogenesis (EAT) Non-Exercise Activity Thermogenesis (NEAT) Afterburn Effect (EPOC) Growth Hormone and Muscle Mass HIIT promotes the production of growth hormone, which is crucial for muscle repair and building. More muscle mass means a higher BMR, which helps in burning more calories even at rest. Practical Tips Dr. Ali provided practical tips on how to incorporate HIIT into routines, even for beginners. Simple activities like walking faster for 20 seconds and then slower for 40 seconds can be an effective HIIT workout. Mental Health Benefits HIIT is not just good for the body; it's also a mood elevator. A quick 10-minute HIIT session can boost mental health and leave one feeling accomplished. Addressing Common Concerns Dr. Novitsky addressed common concerns and misconceptions about HIIT, emphasizing that it is a time-saver and can be easily integrated into any fitness routine. She also touched on how HIIT can help normalize hunger hormones like ghrelin and leptin, and improve insulin sensitivity. Conclusion Dr. Ali wrapped up the episode by encouraging listeners to try a simple HIIT workout and not to be intimidated by fancy terminology. She also highlighted the various programs offered, including Transform® 8.0, 31 Days of FIT, and the upcoming Muscles and Mindset program. Thank you for tuning in! Dr. Novitsky is excited to bring more valuable content and help achieve optimal health, both physically and mentally. Subscribe today to continue your journey toward optimal health every week! Timestamps: 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:18 - Catching Up and Personal Reflections 00:00:49 - Introduction to High-Intensity Interval Training (HIIT) 00:01:21 - Redefining Accessibility of HIIT 00:01:32 - Overview of Muscles and Mindset Program 00:02:14 - Importance of Strength Training and Nutrition 00:02:47 - Launch Details of Muscles and Mindset Program 00:03:08 - Levels of the Muscles and Mindset Program 00:04:02 - Transform® Program for Women Physicians00:04:23 - Benefits of HIIT for Cardiovascular Health 00:05:05 - HIIT Accessibility for Everyone 00:05:26 - Total Daily Energy Expenditure (TDEE) Explained 00:06:08 - Components of TDEE: Basal Metabolic Rate, Exercise, and Digestion 00:07:01 - HIIT and Afterburn Effect 00:07:23 - HIIT and Growth Hormone Production 00:08:07 - Accessibility of HIIT for Different Fitness Levels 00:09:00 - Examples of HIIT Exercises 00:10:04 - Personal Coffee Break and Reflections 00:10:26 - Incorporating HIIT into Existing Routines 00:10:57 - HIIT and Body Composition 00:12:01 - Designing Effective Strength Training Routines 00:13:04 - Benefits of HIIT for Muscle Maintenance and Fat Loss 00:14:08 - EPOC and Afterburn Effect Explained 00:15:02 - Walking as Exercise and Its Importance 00:15:57 - HIIT's Impact on Visceral Body Fat 00:17:11 - Summary of HIIT Benefits 00:18:05 - HIIT as a Mood Elevator and Time Saver 00:19:00 - Flexibility in Exercise Routines 00:19:49 - HIIT and Hunger Hormones 00:20:53 - HIIT and Insulin Sensitivity 00:21:36 - Practical HIIT Exercise: Walking Intervals 00:22:06 - Closing Remarks and Upcoming Programs Resources: Optimizing GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.*

Show notes In today's EP, we focus on cardiovascular training and how to incorporate it into your training routine. I share group coaching call on improving aerobic capacity and the benefits of High-Intensity Interval Training (HIIT), offering insights into aerobic vs. anaerobic training, energy systems, and how to fit HIIT alongside strength training.  Key Takeaways: Understanding Energy Systems Aerobic vs. Anaerobic Training Common misunderstandings about High-Intensity Interval Training Incorporating HIIT and SIT into your training Creating your training strategy 00:00 Welcome to the Warrior School Podcast: Navigating Exercise 00:52 Diving Deep into Cardiovascular Training 00:59 Exclusive Group Coaching Insights: Aerobic Capacity and HIIT 07:37 Understanding Energy Systems: Aerobic vs. Anaerobic 19:30 Practical Guide to Aerobic Thresholds and Training Zones 30:58 Anaerobic Training Explained: Beyond the Basics 40:19 Unlocking the Benefits of High-Intensity Training for Women Over 40 44:05 Incorporating HIT and SIT into Your Routine: Practical Tips 52:00 Navigating the Path to Sprinting: A Gradual Approach 01:02:00 Warrior School Testimonials Related podcast episodes Episode 279: How should women approach exercise [part 2 cardiovascular exercise] Episode 207: The importance of a well-balanced exercise program with Libby Wescombe Episode 185: HIIT training for fat loss and metabolic health Episode 186: How should I approach training [exercise prescription for strength, HIIT and plyometrics]

Tobias Krone en Jaap van Vossen zijn heren met een rijke geschiedenis in de vechtsport. Zij deelden hun ervaringen en levenslessen op een manier die niet alleen inspireert, maar ook een dieper begrip biedt van wat het betekent om jezelf zowel fysiek als mentaal uit te dagen en te ontwikkelen.Het gesprek opende met herinneringen aan de intense en soms hilarische momenten uit hun vechtsportcarrière. Tobias vertelde over zijn eerste wedstrijd en de mentale strijd die hij doormaakte voordat hij de ring instapte. De spanning, het gevoel van willen wegrennen, maar uiteindelijk de kracht vinden om door te zetten - het zijn ervaringen die velen herkennen en waarderen. Jaap vulde dit aan met zijn eigen verhaal over hoe hij als jonge vechtsporter de ring in stapte, zich soms letterlijk door klappen heen sloeg, maar altijd met een focus op persoonlijke groei en doorzettingsvermogen.Een terugkerend thema in het gesprek was doorzettingsvermogen. Tobias herinnerde zich een moment waarbij hij voor de spiegel stond en zichzelf moed insprak, ondanks een gênant voorval met een buurvrouw die hem zag. Dit soort anekdotes, doorspekt met humor en zelfreflectie, benadrukken het belang van toewijding en doorzetten, zelfs als de omstandigheden niet ideaal zijn.Jaap bracht het gesprek naar een meer filosofisch niveau door te praten over de lessen die vechtsport hem leerde, vooral over het omgaan met spanning en competitie. De interacties met andere sportscholen en de kleine, hechte gemeenschap van vechtsporters creëerden een unieke dynamiek van wederzijds respect en rivaliteit.Na hun actieve vechtsportcarrière, vonden beide heren een nieuwe passie in het trainen en begeleiden van anderen. Tobias beschreef zijn reis van een klein antikraak hokje naar een volwaardige gym, waar hij nu mensen helpt hun fitnessdoelen te bereiken. Zijn aanpak, gebaseerd op High Intensity Interval Training (HIIT), richt zich op zowel fysieke als mentale weerbaarheid.Jaap deelde zijn evolutie van vechtsporter naar ondernemer, waarbij hij zijn kennis en ervaring inzet om mensen te helpen hun fysieke doelen te bereiken. Hij benadrukte het belang van maatwerk en persoonlijke aandacht in training, iets wat hij leerde door zijn eigen vechtsportervaringen en de daaropvolgende educatie in training en voeding.Een belangrijk onderdeel van het gesprek was de discussie over krachttraining. Beide heren waren het erover eens dat krachttraining een fundamentele rol speelt in fysieke fitheid en het voorkomen van blessures. Tobias legde uit hoe krachttraining niet alleen spieren versterkt, maar ook pijntjes en klachten kan verminderen door het lichaam in balans te brengen.Jaap vulde aan dat krachttraining de basis moet zijn voor iedereen die fitter en sterker wil worden. Hij benadrukte dat het niet alleen gaat om fysieke kracht, maar ook om de mentale voordelen die het biedt, zoals verhoogde zelfdiscipline en doorzettingsvermogen.Het gesprek eindigde met reflecties over de toekomst en de voortdurende zoektocht naar persoonlijke groei. Tobias en Jaap deelden hun visie op hoe ze anderen willen blijven inspireren en begeleiden, zowel in de gym als daarbuiten. Hun verhalen, vol passie en doorzettingsvermogen, zijn een bron van inspiratie voor iedereen die streeft naar een betere versie van zichzelf.De podcast met Tobias Krone en Jaap van Vossen is een must-listen voor iedereen die geïnteresseerd is in vechtsport, persoonlijke groei en de kracht van doorzettingsvermogen. Het biedt een unieke kijk op hoe sport en levenservaringen kunnen samenkomen om een krachtige bron van motivatie en inspiratie te vormen.Zie het privacybeleid op https://art19.com/privacy en de privacyverklaring van Californië op https://art19.com/privacy#do-not-sell-my-info.

Welcome to Integrative Medicine for Energy and Health! The Go-To Holistic Health Podcast for Christian Women Seeking to Boost Their Energy and Overall Well-Being! Blubrry Nominated as a Favorite Woman Podcaster! Ranked in the Best 20 Christian Health Podcasts! Minerals play a vital role in maintaining optimal health. Deficiencies in essential minerals can lead to a myriad of health issues, ranging from fatigue and weakness to more serious conditions like hormonal imbalances. On todays show, I explore the importance of minerals, their association with sickness and hormonal imbalance, and provide holistic remedies to address mineral deficiencies. Let's navigate the path to holistic health together! Send in a voice message via Spotify Love, Health and Blessings, Rekishia Baja Gold Mineral Salt https://bajagoldsaltco.com/ Leave a 5 Star rating on the podcast and DM me the word REVIEW on IG to access my free Menopause Nutrition Guide @rekishiamcmillan Send Me an Email energyandhormones@gmail.com Sign Up for My Free Happy Hormones Course happyhormonescourse.com 154 | Can't Find Time to Work Out? High Intensity Interval Training (HIIT) for Women, Effective and Time-Efficient Workouts for Weight Loss 195 | Painful Leg Cramps and Hormonal Imbalance, Signs of Magnesium Deficiency in Women and 3 Natural Solutions 197 | Hormonal Imbalance in Women and Lack of Sleep, Embracing Powerful Sleep with Shawna Robins Music from #Uppbeat (free for Creators!) License code: Reborn WTXAZMMPLFILCDMZ --- Send in a voice message: https://podcasters.spotify.com/pod/show/integrativemedicine/message

As women age, especially during the menopausal years, losing weight can feel like an uphill battle. The changes in hormones and metabolism significantly alter how the body responds to exercise. Many women over 40 turn to High-Intensity Interval Training (HIIT) with hopes of fast results, but often find themselves frustrated and injured. In this podcast, […]

Today, we're going to explore the most effective exercise methods that can supercharge your fitness journey and help you achieve your goals faster than ever before. Whether you're a seasoned gym-goer or just starting out on your fitness journey, these five methods will revolutionize the way you approach exercise and unlock your ultimate fitness potential. If you aren't already, make sure you like, subscribe, and follow, so you can catch every new episode. Also make sure you join the private Faith Fitness Joy Facebook Group to get all the extras on health of the mind, body, and soul. Check out my FREE 30-Day training program if you are serious, not just curious about reaching your health and fitness goals. Start off any endeavor strong with Clarify, Commit, and Crush it! Are you tired of spending hours in the gym without seeing the results you desire? Or, perhaps you feel like you're stuck in a fitness rut and not sure how to break through to the next level? If this sounds familiar, you're not alone. Many people struggle to find the most effective exercise methods that will help them achieve their goals efficiently. That's why today, we're going to discuss five proven methods for getting the best results from your workouts: 1. Strength training. 2. High-Intensity Interval Training (HIIT). 3. Functional training. 4. Mind-Body Practices. 5. Consistency and variety.

Welcome to Integrative Medicine for Energy and Health! The Go-To Holistic Health Podcast for Christian Women Seeking to Boost Their Energy and Overall Well-Being! Blubrry Nominated as a Favorite Woman Podcaster! Ranked in the Best 20 Christian Health Podcasts! Whether you're at the beginning stages of or transitioning through menopause, hormonal changes can lead to various challenges, including a decline in muscle mass. Building and maintaining muscle in menopause is essential because it positively impacts physical strength, bone density, and metabolic health. In this episode, I explore the importance of muscle building during menopause and provide safe and effective holistic approaches.  If you're interested in being a guest on my show or have health-related questions, don't hesitate to contact me. Let's navigate the path to holistic health together! Contact Me Send in a voice message via Spotify Love, Health and Blessings, Rekishia Join My Facebook Health Support Group for Christian Women! Ask questions, exchange ideas and connect with other like-minded sisters to navigate your health journey https://www.rekishiamcmillancommunity.com Free Download Healthy for a Higher Purpose E-Book My Award-Winning Health Book: Rock Your World Naturally: 7 Divine Keys to Unlock Extraordinary Health Listen to Related Episodes: 178 | Hormonal Imbalance Linked to Lack of Protein, 5 Holistic Solutions to Increase Protein Intake and Balance Hormones 158 | Are Fitness Centers Overrated? Easy Weight Loss Strategies from the Comfort of Home 154 | Can't Find Time to Work Out? High Intensity Interval Training (HIIT) for Women, Effective and Time-Efficient Workouts for Weight Loss 141 | Imbalanced Hormones & Belly Fat, How it Happens & How to Get Rid Of It Music from #Uppbeat (free for Creators!) Downtown License code: 6ROV2XZGUVKFZIB8 --- Send in a voice message: https://podcasters.spotify.com/pod/show/integrativemedicine/message

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2444: The response to Manny's question about High-Intensity Interval Training (HIIT) and Bootcamp-style workouts in the Optimal Health Daily podcast provides a comprehensive analysis. It explains the nature of HIIT, discusses its safety, and explores its effects on muscle gain, weight loss, hormone levels, and the immune system. The podcast emphasizes that while HIIT can be effective for muscle building and weight loss, it is not suitable for everyone and should be approached with caution, especially for individuals with certain health conditions. Quotes to ponder: "HIIT can help build muscle and help with weight loss. But most important is staying consistent." "Performing HIIT regularly can make the immune system stronger over time." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2444: The response to Manny's question about High-Intensity Interval Training (HIIT) and Bootcamp-style workouts in the Optimal Health Daily podcast provides a comprehensive analysis. It explains the nature of HIIT, discusses its safety, and explores its effects on muscle gain, weight loss, hormone levels, and the immune system. The podcast emphasizes that while HIIT can be effective for muscle building and weight loss, it is not suitable for everyone and should be approached with caution, especially for individuals with certain health conditions. Quotes to ponder: "HIIT can help build muscle and help with weight loss. But most important is staying consistent." "Performing HIIT regularly can make the immune system stronger over time." Learn more about your ad choices. Visit megaphone.fm/adchoices

Ever wondered why health is the true wealth of billionaires? In this eye-opening episode, Vishen Lakhiani explores the importance of prioritizing health for wealth. No, it's not just about crunching numbers or hitting the gym for hours – it's about the profound connection between the two and the transformative power of small, daily changes. Discover stories of successful billionaires willing to trade vast fortunes for good health, revealing a perspective that might just reshape the way you view success. Vishen shares insights into his own daily routine, a mere 90 minutes a day, packed with practices like meditation, intermittent fasting, and exercise. These aren't just habits; they're the building blocks to enhanced cognitive abilities, heightened energy, emotional balance, and improved sleep. Join Vishen as he unpacks practical strategies for weaving these habits into your life. From morning rituals to the importance of quality sleep, this episode offers a blueprint for optimizing your health and, in turn, your wealth. Get ready to explore the simple yet profound changes that can add not just years, but quality years to your life. Tune in and unlock the secrets of the health-wealth correlation, as Vishen guides you through a journey of transformation that begins with the small choices you make every day. Key Takeaways [00:01:10] Health Over Wealth: Billionaires' Perspective [00:03:50] Richard Branson's Example of Prioritizing Health [00:06:35] The Purpose of Health Optimization [00:10:50] Morning Routine and Meditation Practices [00:18:34] Intermittent Fasting and Its Benefits [00:21:16] The Impact of Diet on Brain Function and Wealth [00:23:16] Focus Time and Work Efficiency [00:27:30] The Rule of 4% for Achieving Flow [00:28:31] Supplements for Enhanced Focus and Cognition [00:33:12] Afternoon Routine and Mood Checks [00:35:02] High-Intensity Interval Training (HIIT) [00:40:06] The Importance of Weight Training [00:43:21] Nighttime Routine and Reducing Alcohol [00:46:33] The Benefits of Saunas [00:48:43] Sleep Importance and Bedtime Routine [00:50:44] Biohacking Sleep [00:51:14] Daily Routine Timeline Memorable Quotes "Every billionaire I've had the benefit of interviewing, and I've interviewed over a thousand people, every single one of them would give up 99% of their money for their health." – Vishen Lakhiani "If you're an entrepreneur, it is vital that you start eating healthy to reduce fat because you're actually going to become a better entrepreneur. You'll be able to get more work done in less time. Your thinking is going to be better. Your decision-making is going to be better. You're going to feel better about yourself, and your lifespan will increase, which means more time to build your business and create intergenerational wealth for your family." – Vishen Lakhiani "Health magnifies wealth. We all need to be healthy, resilient, powerful entrepreneurs. Never, ever, ever sacrifice your health for money." – Vishen Lakhiani Links Mentioned In This Episode FREE Hypnotic Reprogramming Pack Download Slides To stay connected and to learn more about Vishen and Mindvalley, click on the links below:  Website: Mindvalley.com YouTube: @vishenlakhiani Instagram: @mindvalley Instagram: @vishen Facebook: @mindvalley Subscribe to 'Mindvalley Membership' to discover 65+ transformational Mindvalley programs – at a surprisingly low annual fee here

A ten-minute HIIT workout is enough. Gone are the days we need to slog through a long, moderate workout that doesn't make us feel good… and deep down, we know we won't stick to it. It's time to become a ten-minute workout person. Work out smarter, not harder, and create long-lasting body composition changes. In this episode, I talk about how long to work out for and when, the dangers of overexercising, and why exercise alone isn't a great weight loss strategy.   Commit to three to four tasks on a daily basis. Once you're done, you need to check out. You need to rest as much as you need to work. This is like my 3-2-1 strategy. 3 things you have to do. 2 things you want to do. 1 thing you're willing to leave on the to-do list.   The 10 Minute HIIT Workout Ten minutes of High-Intensity Interval Training (HIIT) is as effective as 50 minutes of moderate-intensity exercise. That's why I want you all to become people who exercise for ten minutes. You can build on your times when you have a consistent routine at this length. There's also new research that shows the best time to exercise is, in fact, in the morning. Exercising in the morning increases insulin sensitivity and decreases insulin resistance. Ten minutes of HIIT in the morning? That's what I call working out smarter, not harder.   Is 10 Minutes Actually Enough? I understand some people don't think that a ten-minute workout is long enough to burn fat. But, exercise is not a great weight loss strategy. It's necessary for other bodily functions and your mental health, but you lose more weight by making changes to your nutrition. Besides, there are actually downsides to overexercising. Overexercising causes your cortisol to spike, your body to hold onto excess water, making you look puffy and bloated, and it's really hard on your body. It's about the quality of the work you do, not the quantity. Become a ten-minute exercise person and see how it transforms your approach to movement. As of today, from this moment forward, you are a ten-minute exercise person. Try this for yourself and see how it goes. Let me know in the comments on the episode page.   In This Episode  How ten minutes of HIIT training has the same metabolic benefit as 50 minutes of steady exercise [6:00] The best time of day to exercise [7:00] Why you have to work out smarter, not harder [9:15] How to burn enough calories during 10-minute workouts [13:00] What happens when you overexercise [20:00] Why what you're doing is enough [23:00]   Quotes “It turns out that ten minutes of exercise is enough. In fact, it's a pretty big deal.” [2:18] “Consistency is what's going to determine long-term, sustainable results. If a 60-minute workout routine is never going to be sustainable for you or isn't sustainable for you in the moment, then that's not going to be a good strategy. Ten minutes. The idea that you can work out for ten minutes and it's doing something.” [8:40] “Exercise is not a great weight loss strategy. Exercise is necessary to remain functional, to remain strong, and to maintain your muscle mass, which will maintain your basal metabolic rate. But in general, using exercise to burn enough calories to create a deficit for weight loss – that's not going to be a very realistic and sustainable strategy.” [13:55] “Here's the magic sauce. The magic is finding the minimal amount of exercise that will give you the most bang for your buck in terms of body composition without significantly increasing your appetite and enjoying doing what you're doing.” [17:12] “What I'm really trying to push you with on this episode is the idea that less can be more and what are your limiting beliefs that are surrounding your wanting to keep the same schedule of doing more.” [21:50] “Becoming a person who exercises for thirty minutes has to start with a person who is a consistent exerciser for ten minutes. You have to identify with that.” [26:39]   Resources Mentioned Transform Preview Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram | YouTube Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes  Episode 176: Optimizing Your Health with Strength Training Episode 177: Tracking Body Composition Changes Episode 169: Let's Make Muscle

Today I'm unveiling the dark side of High-Intensity Interval Training (HIIT) workouts. You'll learn the drawbacks of HIIT workouts and why they're problematic for women over 40. And if you're looking for a solution, this episode has it: Say hello to Interval Training (IT) workouts, a great workaround that's much more beneficial for your exercise routine and overall health!First, I share my Cloud 9 experience with HIIT bootcamp classes… and the crash and burn that followed. I provide examples of HIIT exercise classes, who benefits from them, and share four major issues with HIIT. Then, I explain why IT allows you to reap all the rewards — without any of the problems — and I provide tips for programming your IT sessions in support of your biology and fitness goals. When it comes to your health and wellness, it is possible to feel great and have energy too! If you are a woman over 40 doing HIIT workouts to get fit and lean fast, but only end up discouraged and exhausted. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today's episode, I hope you'll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My crash-and-burn experience from a boot camp class Four issues with HIIT training The difference between HIIT and IT Six benefits of Interval TrainingThree tips for programming Interval Training sessionsHow to set your heart rate rangesResources Mentioned:See the research on ​​overtraining HERESee the research on carb and fat utilization HERESee the research on cortisol exposure HERESee the research on Sprint Interval Training HERERead the article on stress management HERERead the article on the Borg Rating of Perceived Exertion Scale HEREFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of...

The Go-To Holistic Health Podcast for Christian Women Who Want to Increase Energy! Blubrry Nominated Favorite Woman Podcaster! Ranked in the Best 20 Christian Health Podcasts! One of the things that I hear often from the women that I work with is that they want to be healthier and achieve their fitness goals. A question that usually comes up in the conversation is, is it better for me to go to a fitness center or can I work out at home? While fitness centers have their benefits some argue that they are highly over rated. In this episode, I share why fitness centers are not the only path to achieving your health goals and 5 highly effective at home weight loss strategies. Listen. Apply. Transform. Would you like to be a guest on the show or have a health-related question? Send me a message! Love, Health and Blessings, Rekishia More Resources to Download: Free Healthy for a Higher Purpose E-Book Sign up My Cleanse Program! Overcome Toxic Overload Sign up for the next Monthly Virtual Accountability Health Group: www.rekishiamcmillan.com My Award-Winning Health Book: Rock Your World Naturally: 7 Divine Keys to Unlock Extraordinary Health Listen to Related Episodes: 154 | Can't Find Time to Work Out? High Intensity Interval Training (HIIT) for Women, Effective and Time-Efficient Workouts for Weight Loss 106 | Feeling Tired All of the Time? You May Need a Detox, 7 Ways to Naturally Increase Energy 80 | Are Your Energy Levels Off? How Holy Yoga is Helping Women Improve Energy Flow with Amy Walton Music from #Uppbeat (free for Creators!) Respin Night Drift License code: Music from #Uppbeat (free for Creators!) The New Us License code: FJSG0BRHYNMVKRGO --- Send in a voice message: https://podcasters.spotify.com/pod/show/integrativemedicine/message

In this episode, we dive into the diverse world of exercise, exploring three prominent forms: Strength Training, High-Intensity Interval Training (HIIT), and Endurance Training. Tune in as I break down the unique benefits, methods, and considerations for each type of workout, helping you make informed decisions about your fitness routine. Episode Highlights: Strength Training Defining strength training and its primary focus on building muscle mass and strength Benefits of strength training, including increased metabolism, improved bone density, and enhanced functional fitness. Tips for beginners: start with bodyweight exercises, gradually progress to heavier weights, and prioritize proper form. High-Intensity Interval Training (HIIT) Unpacking the concept of HIIT as a time-efficient and intense workout involving alternating periods of high-intensity exercises and rest. Discussing the cardiovascular benefits of HIIT, including improved heart health and enhanced endurance. Sample HIIT workout routines and their adaptability to various fitness levels. What is TRUE HIIT vs standard circuit training How to balance HIIT workouts into a workout routine when trying to regulate hormones Endurance Training Defining endurance training and its focus on prolonged aerobic activities like running, swimming, and cycling. Benefits of endurance training, such as increased lung capacity, better cardiovascular health, and mental resilience. Training methods for building endurance, including long steady-state sessions and progressive overload. Low intensity training such as walking (one of my personal favorites for adrenal health and fat loss), stretching, pilates, yoga etc and how you can fit all the above into a routine. Grab your copy of my most recent workout program (also included within my membership) If you are liking the information you hear in this podcast and want to continue learning more, ⁠⁠⁠⁠⁠⁠⁠join the Alpha Health Membership⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠Support the brands I love⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠Get access to my online supplement/herb dispensary⁠⁠⁠⁠⁠⁠⁠ My favorite trace mineral drops and more can be found there! Connect with me on my website:⁠⁠⁠⁠⁠⁠⁠ drhalieschoff.com --- Support this podcast: https://podcasters.spotify.com/pod/show/drhalieschoff/support

Welcome to Muscle Talk, the ultimate podcast dedicated to all things muscle-building, fitness, and nutrition. Hosted by International Protein, a global leader in premium sports nutrition, this show is your go-to resource for unlocking the secrets of muscle growth and maximising your athletic performance.Join us as we are back delving into the science, strategies, and stories behind "Evidence Based Effects of High-Intensity Interval Training (HIIT) & Bodybuilding" with Christine Envall Educator, Creator & 3x World Champion. Unleash the power of HIIT to enhance your bodybuilding endeavors. Experience accelerated fat loss and reveal lean muscle definition through intense interval workouts. Maximize muscle growth and strength by incorporating high-intensity exercises and compound movements. Discover why HIIT has taken the fitness world by storm and why it's here to stay Understand the science behind the effectiveness of HIIT in improving cardiovascular health, metabolic function, and overall fitness levels.Learn how HIIT can break through plateaus and prevent workout boredomGain valuable insights on incorporating HIIT into your routine to optimise your results and overall health.Each episode features in-depth discussions with industry experts, fitness influencers, and athletes who share their knowledge, experiences, and practical tips to help you achieve your muscle-building goals.Have a burning question about a specific topic? Need advice on a personal challenge? Looking for recommendations or opinions? Join our exclusive Facebook group and share your questions for a chance for it to be featured on an upcoming episode: https://www.facebook.com/groups/muscletalkIf you'd like to learn more about International Protein, visit https://www.international-protein.com/

Are you ready to ditch the hard-core fitness challenges and discover a more attainable, sustainable approach to well-being? Aaron will be taking you on a journey through my experiences in the health and wellness industry, revealing how my approach to fitness has evolved over the years. Once a proponent of 300 minutes of cardio per week and stringent food logging, my perspective has now shifted towards High-Intensity Interval Training (HIIT) and shorter, purposeful workouts for fat loss and long-term success. I'll candidly share why certain challenges, like 3 for 31, may not always lead to long-term habit formation. We'll also explore why popular challenges such as 75 Hard or a 14-day slimdown can be enticing, offering immediate rewards like increased energy and improved mood, but may not necessarily translate into enduring habits. Instead, I propose that setting achievable goals can be a more effective strategy for long-term lifestyle changes. We'll discuss the importance of having a direction-setting goal to stay motivated and how to create a supportive environment for accountability. So come along, and let's discover together how small, incremental changes, rather than short-term, intense challenges, can lead to lasting results in our journey toward health and wellness.https://aarondegler.com/

Strength training and cardiovascular activity don't have to be in competition with each other. However, strength training is a more effective method to reach your optimal body composition unless you're doing high-intensity cardio activities. Any movement is better than no movement, so it comes down to finding something you enjoy doing and building a consistent routine around it.   How to Lose Visceral Fat High-Intensity Interval Training Nutrition Strength training Understand your body type Fat storage patterns   Strength Training Builds Lean Muscle Mass Strength training is an essential part of achieving optimal body composition. While cardio works your overall aerobic health for the duration you're doing cardio activities, strength training builds your muscles after you've finished lifting weights. In this episode, I discuss how strength training builds lean muscle mass, leading to optimal body composition. By creating microtears in the muscles and then those muscles repairing, strength training builds stronger, leaner muscles.   Take Your First Step into Strength Training How much strength training you must do varies based on your goals, but you can see the benefits from as little as three weekly twenty-minute lifting sessions. This isn't to say you shouldn't do cardio. In fact, high-intensity interval training and high-intensity steady-state training will have similar long-term benefits to your muscles and contribute to your cardiovascular health. Knowing where to start might be daunting if you've never lifted weights before. This is where setting your baseline minimum exercise is important. I finish up this episode by talking about some of the other obstacles women may face when starting a strength training routine. How do you love to move your body? Start with the smallest amount that you're willing to do on a consistent basis. Let me know how you'll start moving your body in the comments on the episode page.   In This Episode  Whether strength or cardio training is better for optimal body composition [2:30] How much of our Total Daily Energy Expenditure (TDEE) comes from exercise [8:30] What promotes lean muscle mass [10:45] How strength training builds lean muscle mass [12:00] How much strength training it takes to start building lean muscle mass [16:00] The benefits of High-Intensity Interval Training (HIIT) [18:00] How to set your baseline minimum exercise [23:00] Some of the obstacles women face when starting a strength training routine [29:00]   Quotes “At the end of the day, we just care that you move. Whether it's strength training or cardio, at the end of the day, just move.” [11:33] “The way I like to talk about strength training versus cardio is that, in the moment, cardio burns some calories. It does. But then, when you're done with the cardio, you're done burning calories.” [14:06] “Research and science show that High-Intensity Interval Training is going to be the most effective for a decrease in visceral fat. That's the fat that we can see.” [21:25] “While strength training is more of the investment, you still can get some good quality work in with just cardio if you're using the strategies of High-Intensity Interval and High-Intensity Steady-State.” [28:16] “The strength training is going to be the more optimal approach, and the ‘work smarter, not harder' strategy to optimal body composition. There is a place for strength training, and there is a place for cardiovascular exercise. The idea is finding the minimum amount of all the things that you can sustain long-term to get the results that you really want.” [35:08]   Resources Mentioned Learn About the Fit Dad Collective Join Transform Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram | YouTube Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes  Episode 157: Fitness Talk with Dr. Alex Stewart  Episode 158: Transform Together with Dr. Mark Novitsky  Episode 152: Beauty in Strength with Becca Failla

On this “Master Instructor Roundtable,” hosts, and NASM Master Instructors, Marty Miller, and Wendy Batts, detail the benefits, and potential risks, of High Intensity Interval Training (HIIT). Increasing the intensity of a client's work out is crucial to continue to see gains and reach their goals. However, in today's fitness environment HIIT often can increase the chance of injury. Marty and Wendy will speak to the benefits of HIIT while introducing the concept of High Intensity Low Impact Training following the OPT Model. Did you hear? The most trusted name in fitness is now expanding into the physique and bodybuilding world. Become an NASM Physique and Bodybuilding Coach and you will be delivered your next step in fitness programming knowledge to meet the needs of bodybuilding and physique clients. https://bit.ly/3L5ZC0w 

Is your exercise working against your hormones? Could that be making you more tired, or prone to injury? Is your routine limiting your performance results?  It's widely accepted that exercise is a pillar of good health. For women, though, there's a gap in exercise recommendations designed based on their unique hormone profile.  In a 2021 British Journal of Sports Medicine study, 86% of exercising women experience tiredness/fatigue and or other menstrual cycle symptoms that have a greater likelihood of missing exercise or competition (or work).  TEDx Talk: https://www.flippingfifty.com/TEDx Only 39% of all exercise science and sports medicine research features females.  Females go through an average of 7 phases of hormone changes… Save Your Spot Unless you knew to ask, was this made for me, based on science about me, there is a strong chance you have been doing a workout proven for a young athletic man or a mouse…Hormones that can mean you use more fat for fuel at certain times, may be more prone to injury at others, and be primed for strength gains during certain windows too.  This post is an excerpt from a recently written article for a third party. It explores the science of women's menstrual cycles and exercise protocols to support better results with reduced risk of injury or unnecessary fatigue.  If you're in post menopause without a cycle, stay with me, there's valuable information for you here too. A Review of the Menstrual Cycle During a normal menstrual cycle, estrogen and progesterone take turns driving the process of maturing and releasing an egg and preparing the uterus for possible pregnancy. Estrogen rises in the first half of the cycle, peaks at ovulation, then falls in the second half as progesterone rises. Progesterone is released by the rupturing of the egg follicle during ovulation. Testosterone too is secreted in “surges” around the time of ovulation, and again before your period.  Let's explore each phase of the female cycles..  Menstruation/Early Follicular Phase During the bleed, the beginning of the Follicular phase, and for the first few days women often still feel fatigue. Estrogen and progesterone are both at their lowest point just before your period.  If this is true it can be intuitive to cut back and go for walks or do a restorative yoga session instead of more vigorous exercise. More gentle exercise is a proven method of relieving cramps and menstrual symptoms. If you're prone to pushing yourself hard through days you're not feeling it and finding your fitness level doesn't benefit, try backing off. Gradually rising estrogen levels will kick in and a return to a regular strength and HIIT routine, if that's a part of a woman's exercise routine, by about day 7 is expected.  Say, you like to workout and find it hard to take time off. Your period can be a good time to do more functional workouts that involve unilateral (single limbed) exercises. This allows you to reach muscle fatigue at lighter loads less likely to tax your adrenal system already dealing with menstruation. If pushing through tough workouts leaves you more exhausted, frame your period as an active recovery period that enables harder work when it's over. Mid and Late Follicular As estrogen rises from the start of your period and progesterone remains low you have a window where you may more easily make strength gains. Generally, within a week of their period starting women feel able to do more volume and recover faster. This may be the most powerful you feel during the month. Even though you may tolerate more volume, don't skip recovery (it's when fitness happens, after all). Find volume in the addition of weight, sets, or repetitions, rather than more frequency. That will prevent forfeit the recovery needed to reap the rewards.  You want to continue to reduce impact and rapid change of direction. Your rigid tendons (as a result of high estrogen) support strength gains since they afford the ability to lift heavier but estrogen also causes laxity of ligaments along with reduced neuromuscular control and means easy injury. So, while you can do High Intensity Interval Training (HIIT), focus on bicycling, swimming, or elliptical rather than multidirectional or high impact options.  You could also still be tired and need additional recovery because your hormones were at an all-time low just before your period. This is no time for comparisons. (See Note) Whatever you're feeling, honor it with an appropriate training and recovery response. Note: The State of Women's Exercise Science Science is still relying on women's diaries or apps to collect information. Women often report feeling their strongest and most energetic during days 7-14. This may have to do with better insulin sensitivity during this phase as compared to the luteal phase. The female body is primed to burn fat and gain muscle during this time.  Ovulation Ovulation occurs in the middle of follicular and luteal phases. According to women's hormone expert, Dr. Jolene Brighton,  it's a one-day event with still peaking estrogen levels, when progesterone is cued to start rising.  Luteal Phase  This is the last two weeks of your cycle when many women begin to feel more tired or less motivated to exercise. As progesterone rises, because of its anti-estrogenic effects, performance is lower than usual. It's when estrogen is high in comparison to progesterone in the cycle that performance increases. So, there is a dramatic difference for some women in the strength and energy they have in the first two weeks of their cycle compared to the luteal, or last two weeks. Many women also begin to have cravings related to Pre-Menstrual Syndrome (PMS)... Each woman responds uniquely…[Includes tips on nutrition for blood sugar stabilization] What About Testosterone…. No Cycle? Periodization Still Reigns in Postmenopausal  The concept of periodization doesn't pertain just to women, nor only to women having a period. It's been a longtime tool of strength & conditioning coaches and personal trainers used to produce optimal benefits with reduced injury risk. Exercise benefits require a level of overload beyond daily activities of life. In order for (reasonable) overload to be beneficial and not damaging, there needs to be conscious planning of the overload and adequate rest.  Both male and female athletes benefit from exercise periodization, males minus the actual period, of course. Cycles of periodization (10) exist within weeks, months and a year. Female cycles will do best honored outside of periodization.  It's Not Time to Slow Down For post menopausal women, there's both more latitude and reduced obstacles of fluctuating energy and safety due to hormonal change.  With reduced levels of estrogen, adequate intensity is needed more than ever to offset menopause symptoms and increase muscle, bone and brain health. The best partner of adequate intensity is adequate recovery. So, cycling times of work with times of recovery will always be the key to optimizing women's fitness.  Four Week Post Menopause Cycling  Week 1: Functional Strength (unilateral, multi directional) Week 2: Strength w Power (moderately heavy with speed on lift) Week 3: Hypertrophy (heavy with fewer repetitions) Week 4: Endurance (lighter with higher repetitions)  Female cycles for exercise don't have to be complex, but it should not be by accident. Exercise with just a little more thought can give you the optimal energy and results you want and deserve. Period.  Other Episodes You May Like:  Holding Onto Metabolism in Menopause: https://www.flippingfifty.com/muscle-in-menopause/ What's the Best Exercise Schedule at Midlife: https://www.flippingfifty.com/best-exercise-schedule/ Resources:  The What, When & Why to Exercise for Women 40+: https://www.flippingfifty.com/womensexercise [May 1-7 FREE online event]

Struggling to stay motivated on his fat-burning journey, an exhausted Joe Schmo discovers the ironic solution to his dilemma: low-intensity List cardio, a 10,000 step-a-day challenge that offers improved cardiovascular health, increased endurance, less joint impact, and improved fat loss. I learned about Low-Intensity Steady State Cardio (LISS) from research on walking for fat loss. It is a low-impact form of cardio with benefits such as improved cardiovascular health, increased endurance, low impact on joints, and fat loss. It involves walking 10,000 steps a day or more, which is approximately 5 miles. It is a simpler and more functional form of exercise than High-Intensity Interval Training (HIIT). "Walk more than you normally do and you burn fat - it's literally that simple!" In this episode, you will learn the following: 1. What is the secret to burning fat without high-intensity interval training? 2. What are the four major benefits of low intensity steady state cardio? 3. Could walking be the 'magic fat loss pill' that everyone is looking for? Resources: Sign up for my email list: https://motivategrindsucceed.eo.page/92777 Support the show via donations, merch, or join The MGS Members Club: https://www.mgsclub.club/ Other Past Episodes You'll Enjoy The Power of Perspective: How James Heppner Uses Tension to Create Transformation:https://www.motivategrindsucceed.com/the-power-of-perspective-how-james-heppner-uses-tension-to-create-transformation/ How to Overcome Your Fear of Public Speaking with Brendan from MasterTalk: https://www.motivategrindsucceed.com/how-to-overcome-your-fear-of-public-speaking-with-brendan-from-master-talk/ Connect with me: Instagram: @motivategrindsucceed YT: @motivategrindsucceed Twitter: @themgspodcast Web: www.motivategrindsucceed.com Loved this episode? Share it with someone who could benefit!

Welcome to the Spiritually Fit Yoga podcast! During the month of December I have jumped into the season of giving with various promo codes and offers in my newsletter. Here on the podcast I am offering you Five Days of Inspiration! Monday through Friday this week I will drop a daily episode to inspire you to keep your body moving, your mind calm, and drop an inspirational tip to warm your heart and strengthen your muscle of compassion. To accompany this podcast episode I'm also posting a daily tip on my @spirituallyfityoga instagram account. Day 3/5: 11-minute High Intensity Interval Training (HIIT). A simple introduction to a HIIT workout with 30 second and 1 minute of running, 2 minutes recovery. Day 3 Inspirational Tip: With this HIIT workout you might discover how effective 11 minutes of exercise can be! Get outside and take in the view and the fresh air. Let this time be more than a workout, let it be a work-in. Choose exercise routines you enjoy and which are encouraging and FUN! I enjoyed running, walking, and stretching with you! I felt like I had a running partner since I was talking to you through this session. Thanks for joining me! Day 4: keep this running shoes handy! we'll be getting outside one more time! Blessings and Peace Out, Amelia Diaz Andaleon Questions? Connect with me! DM me on Instagram at @spirituallyfityoga, facebook, and on my website http://SpirituallyFitYoga.com. ================================== More Yoga Wellness Retreats with me in 2023! Mexico April 1-7, 2023 Surfing & Spirituality with me and Swami Chidananda - Holiday Sale now! Use SWAMI400 promo code for $400 off Costa Rica January 28 - February 3, 2023 - completely sold out! Greece Women's Retreat June 13-30, 2023. - wait list Connect with me! Subscribe to my newsletter! Book a FREE Discovery zoom call with me! Learn more about becoming a yoga teacher, deepening your practice, and getting certified through me! ================================== If you appreciate my offerings, please leave me a rating, review, spread the word, and consider financial support of my podcast with a donation, from .99/month. Click on the "Support" button. Thank you! Thank you to the sponsor of my podcast, http://ubindi.com, the booking platform for my classes. Ubindi.com is offering a 50% discount on the Annual Essentials Plan to listeners of my Spiritually Fit Yoga podcast! Discount code: AMELIA, all in caps. Ubindi is a simple, affordable solution to manage your bookings and payments. Try it for FREE for up to 50 students. --- Send in a voice message: https://anchor.fm/spirituallyfityoga/message Support this podcast: https://anchor.fm/spirituallyfityoga/support

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff's knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://www.eightsleep.com/huberman ROKA: https://www.roka.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Jeff Cavaliere, Physical Training (00:03:27) Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA (00:08:38) Tool: A Fitness Plan for General Health (00:13:27) Tool: Optimizing Body Part Training Splits (00:20:12) Two-a-Day Training (00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills (00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test (00:35:05) “Muscularity” & Resting Tone (00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength (00:50:39) Sleep & Sleep Position (00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle (01:07:23) Tool: Jumping Rope (01:12:56) Internal & External Rotation, Upright Row vs. High Pull (01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins (01:37:39) Tool: Properly Holding Weights & Deepening Grip (01:43:54) Tool: Physical Recovery, Heat & Cold Exposure (01:47:19) Tool: Record Keeping for Training Performance & Rest Time (01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar (02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates (02:11:25) Training in Men vs. Women, Training for Kids & Adolescents (02:18:05) Tool: Pre- and Post-Training Nutrition (02:26:30) Intensity & Training Consistency (02:29:53) AthleanX, Jesse Laico & Fitness Journeys (02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

https://www.dropbox.com/s/no6lis6lwi4h37d/NCHS053%20-%20How%20to%20Know%20if%20You%E2%80%99re%20Still%20Growing.pdf?dl=0 (Click here) to download the full transcription as a formatted PDF. Episode SummaryWelcome to The No Cap Health Show, a weekly podcast where Dr. Brian Boxer Wachler uses his decades of experience in medicine and ability as an expert researcher to provide a light- hearted approach and share health trends popular on TikTok. In this episode, Dr. Brian is provides his Cap/No Cap analysis on today's topic: How to Know if You're Still Growing. What are growth plates? What can people do to help increase growth hormone? How can sleep, nutrition and exercise impact growth? Find out in today's episode! If you're enjoying the show, we'd love it if you leave the show a Rating & Review at https://ratethispodcast.com/NoCap (RateThisPodcast.com/NoCap). Key Takeaways01:09 – Dr. Brian introduces today's topic: How to Know if You're Still Growing 04:31 – What are growth plates and what do they do? 06:26 – Highlighting what people can do to get taller 10:33 – Nutrition, weight lifting, and High Intensity Interval Training (HIIT) 13:24 – Dr. Brian teases next week's topic, and encourages listeners to reach out and Rate and Review this podcast on https://ratethispodcast.com/NoCap (RateThisPodcast.com/NoCap). Tweetable Quotes“An X-Ray is something that a doctor can order. And, what they typically will do to assess the growth plates is they take an X-Ray of the hand and they see if the finger bones are with growth plates that are opened or closed.” (05:25) (Dr. Brian) “What happens when you sleep - besides those really awesome, sometimes funky dreams - is that your body releases growth hormone. That happens while you're sleeping. So, teenagers, try to get eight to nine hours of sleep. That's the recommendation to maximize your growth hormone release.” (07:17) (Dr. Brian) “And so, I get this little rock from the corner of the tent, and I just aim up at the lightbulb and just let her rip. And the lightbulb exploded and I was able to go to bed. That's how important sleep was to me when I was young.” (09:28) (Dr. Brian) “The key type of food that has been proven to help teenagers grow is cow milk. Cow milk stimulates growth for sure. There's lots of studies on that. And it has to be cow's milk unfortunately. If you don't like milk or you're lactose-intolerant, you can get Lactaid which is a milk with lactose removed.” (10:58) (Dr. Brian) Resources MentionedDM Dr. Brian your questions and we will respond back with answers - https://v.cameo.com/F5MH0Hglnmb (https://v.cameo.com/F5MH0Hglnmb) https://www.boxerwachler.com/ (Dr. Brian's Website) https://www.tiktok.com/@brianboxerwachlermd? (Dr. Brian's TikTok) https://www.instagram.com/drboxerwachler/ (Dr. Brian's Instagram) Please remember, Dr. Brian is a doctor, but he is not your doctor. He is here to provide general information, not medical advice, so you should always check with your doctor before relying on any information. Podcast Production & Marketing provided by FullCast Copyright. Advanced Vision Education, LLC See https://omnystudio.com/listener (omnystudio.com/listener) for privacy information.

My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children's Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR https://hubermanlab.com/tour Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure  (00:03:12) Momentous Supplements (00:04:27) The Brain-Body Contract  (00:05:30) AG1 (Athletic Greens), Thesis, InsideTracker (00:09:42) Stress Response Pathways, Hormesis (00:16:38) Plants, Polyphenols, Sulforaphane (00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed  (00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response (00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)  (00:27:10) Plants & Stress Response Pathways, Intermittent Challenges  (00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2  (00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation  (00:48:40) EPA Omega-3s & Depression  (00:52:02) Krill Oil vs. Fish Oil Supplements?  (00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy  (00:59:24) Tool 4: Food Sources of EPA Omega-3s  (01:06:07) Omega-3 Supplementation, Omega-3 Index Testing (01:10:22) Benefits of Omega-3s  (01:14:40) Tool 5: Food Sources of DHA Omega-3s (01:17:07) Vitamin D & Sun Skin Exposure  (01:22:18) Role of Vitamin D, Gene Regulation  (01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation  (01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D  (01:34:23) Vitamin D & Longevity (01:36:46) Sun Exposure & Sunscreen (01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables (01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate  (01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety (01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation (02:02:30) Tool 11: Cold & Fat ‘Browning', PGC-1alpha, Metabolism (02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle  (02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna  (02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood  (02:17:45) Tool 14: Mild Stress, Adrenaline & Memory (02:19:53) Sauna, Vasodilation & Alzheimer's and Dementia Risk  (02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)  (02:31:29) Insulin signaling, FOXO3 & Longevity  (02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility  (02:37:41) Tool 17: Exercise & Longevity, Osteocalcin  (02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals (02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Huberman Lab on Instagram & Twitter Title Card Photo Credit: Mike Blabac Disclaimer

Looking for the most efficient way to get lean and healthy? Wondering if High-Intensity Interval Training (HIIT) can help you get fitter? Simply following a HIIT protocol doesn't always guarantee results. In this episode, Ted reveals what HIIT is, the best HIIT exercises, and HIIT mistakes you should avoid to get that lean, conditioned, and healthy body in no time. Listen Now!