screenrot

Energetic, loud, hands-on, inventive, independent, spectacle-loving, kin-and-land-oriented strain of White American life that developed on this soil

[screenrot @J_Afterhours]

@GuntherEagleman Wtf...

[Anthony Brian Logan (ABL) 🇺🇸 @ANTHONYBLOGAN]

Police officer pulls over a woman for holding a cell phone in her right hand while driving, but there is just one problem.

[Thomas Massie @RepThomasMassie]

The U.S. should NOT use propaganda on our citizens, but that prohibition was lifted in 2013!

Thank you @RepDavidRouzer for cosponsoring HR 5704 to repeal the 2013 Smith-Mundt Modernization Act.

[Thomas Massie @RepThomasMassie]

It’s Election Day, Kentucky!

Make your voice heard. Take a few minutes to vote if you haven’t already.

Visit this link to find your polling place and times: https://t.co/helwUkdEI3

[screenrot @J_Afterhours]

@TiffanyxFong best tits in town

[J.K. Rowling @jk_rowling]

If you believe free speech is for you but not your political opponents, you're illiberal.

If no contrary evidence could change your beliefs, you're a fundamentalist.

If you believe the state should punish those with contrary views, you're a totalitarian.

If you believe political opponents should be punished with violence or death, you're a terrorist.

[screenrot @J_Afterhours]

@McGregorRousey2 Sean Strickland could surpass my expectations if he lands 15 strikes this saturday. This is going to be a wrestle fuck for the ages. Ugh...

[screenrot @J_Afterhours]

@GamewithDave

[screenrot @J_Afterhours]

@TiffanyxFong Just dont. What are they gonna do?

[screenrot @J_Afterhours]

@pirooooon3 He's having fun with his daughter. Not hard to see.

[screenrot @J_Afterhours]

@nikitabier @TukiFromKL lol thank you Nikita.

[screenrot @J_Afterhours]

I always go mega roll, only the best.
Thanks @Charmin

[Dr. Rhonda Patrick @foundmyfitness]

The current physical activity guidelines undervalue vigorous activity.

Vigorous activity may be 4–9× more potent than moderate activity for reducing all-cause mortality, cardiovascular disease, diabetes, and cancer risk.

The exercise guidelines assume a 2:1 ratio between moderate- and vigorous-intensity activity: two minutes of moderate activity equals one minute of vigorous. That's why the recommendations are 150–300 minutes of moderate or 75–150 minutes of vigorous activity each week.

But new data suggest that ratio is wrong.

In this brand-new journal-club episode, Brady Holmer (@Brady_H) and I unpack a groundbreaking study that should change how we think about activity for disease prevention.

The research identified that 1 minute of vigorous activity is roughly equivalent to 4–9 minutes of moderate activity, and 53–94 minutes of light activity, for disease risk reduction. It also shows a clear dose-response for vigorous activity that’s much weaker for moderate activity and barely detectable for light activity.

We also do a deep dive into why vigorous activity is so powerful, the underlying mechanisms, and discuss practical takeaways, including how even very brief bouts of vigorous movement (think “exercise snacks”) can produce meaningful health benefits.

Timestamps are below. You can find links to the episode on YouTube, Apple Podcasts, and Spotify in the next post.

Enjoy!

Timestamps:
0:00 - Introduction
2:14 - The 1:2 rule for exercise
6:28 - What counts as vigorous?
8:48 - Where exercise guidelines fail
9:32 - Inside the wearable-based study design
15:24 - Vigorous activity—easier than you think?
18:01 - Avoiding healthy user bias
19:12 - A better way to measure exercise
20:58 - Is vigorous 4–10x better?
25:08 - One vigorous min vs. one-hour walk
27:15 - Are light activity's benefits capped?
29:03 - Is vigorous 5x better for your heart?
30:12 - Does zone 2 count as vigorous?
31:24 - Dose-response comparison
32:35 - Vigorous exercise & younger arteries
38:29 - Why aging hearts need intensity
41:22 - Can intensity preserve VO₂ max?
42:40 - Moderate exercise & VO₂ max limits
44:34 - Is vigorous 10x better for diabetes?
51:01 - Why intensity boosts mitochondria
56:11 - Does intense exercise kill tumor cells?
1:02:28 - Hormonal benefits
1:03:19 - Preventing falls with intensity
1:07:49 - Fighting inflammation
1:09:42 - High-intensity training & brain aging
1:11:14 - The 2:1 ratio is out the door
1:13:03 - Could vigorous exercise become a pill?
1:14:21 - Short bursts for longer life
1:18:28 - Can short bouts match full workouts?
1:22:39 - Do wearables undervalue vigorous bursts?
1:25:19 - Can micro-workouts replace the gym?
1:30:23 - Updating exercise guidelines
1:41:48 - Is light activity useless?
1:44:17 - Is vigorous exercise safe for seniors?
1:48:41 - Is HIIT harmful to female hormones?
1:54:18 - Balancing intensity & recovery (80/20 rule)
1:56:43 - Brady’s exercise routine
2:00:30 - Vigorous activity & kids’ brainpower
2:03:27 - Are we undervaluing vigorous exercise?
2:05:16 - Why chasing steps doesn't work

[screenrot @J_Afterhours]

Not dropping $80 on UFC right now feels amazing. UFC on Paramount + W

[screenrot @J_Afterhours]

@Jaxweah @grok Hmmm

[screenrot @J_Afterhours]

🇺🇸 loving the new location feature.

[screenrot @J_Afterhours]

@TaxFoundation no

[screenrot @J_Afterhours]

Ooof Jack not doing great against Islam. Ufc 322.

[screenrot @J_Afterhours]

Ufc 321 Chael saying it looks like a flop. I'm leaning towards agreeing.