Sedentary Time, Mating Success, and HIIT Protocols

Today’s episode begins with two unconventional but remarkable Feats of Strength. After that, Eric presents a Research Review segment about the deleterious effects of sedentary time (even in people who regularly exercise), and some practical strategies for reducing sedentary time. Next, Greg reviews a study linking certain masculine traits to mating success, which has been spread widely (and misinterpreted widely) on social media. That’s followed by a brief segment about high-intensity interval training (HIIT), in which Eric clarifies some definitions and describes the wide range of protocols that fall under the “HIIT” umbrella, which can be very adaptable and accessible to all fitness levels. Finally, the show closes with a music recommendation from Eric.

SUPPORT THE PODCAST

Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out  here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Bulk Supplements

Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.

TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:29)

Feats of Strength (9:00)

• John Brzenk
• Don Gorske

Research Review: Sedentary Time (19:33)

• Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes: a systematic review and dose response meta-analysis
• Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis
• Joint associations of accelero-meter measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individuals

MET levels and physical activity (25:59)

• 2011 Compendium of Physical Activities: a second update of codes and MET values

Exercise snacks (33:58)

• Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health

Research Review: Mating Success (40:17)

• The Male Trait That Best Predicts Men's Mating Success
• A meta-analysis of the association between male dimorphism and fitness outcomes in humans

Coach’s Corner: HIIT Protocols (1:02:19)

• High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol

To Play Us Out: Music Recommendation (Radiohead) (1:13:10)

• Radiohead Wikipedia page

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.