Weekly Blog

May 22

It's been said that the month of March comes in like a lion and goes out like a lamb. For those of us whose temperatures touched the mid 90s early this week, the realization that this year's March little lamb was less "fleece as white as snow" and more "baby bighorn" ready to assert itself came all at once. Before we acclimate, temperatures like this drain us quickly. And while the nearly 40-degree drop in high temperatures by Saturday may feel like a reprieve, the challenge to our physiology and the energy apparatus in particular as we switch back and forth between our internal "heat" and "AC" units is costly. If you're feeling more fatigued than usual, respect the need to RECOVER. However, those hoping to reach further and leverage the summer months to find a health or performance edge this year may find inspiration in Spain and Norway.

From Good to Great

First, as initially published last Fall and reviewed earlier this week, a large randomized trial led by a research team in Spain compared the well-proven Mediterranean diet (MED diet) alone to a "stacked" intervention that added moderate calorie restriction (a reduction of 600 calories per day) and physical activity, showing even better results. Although several studies have shown that the MED diet alone can strongly lower risk - including a near 50% reduction in heart-related incidents - in the current study of over 4,500 adults tracked for 6 years, the risk of developing metabolic disease (Type 2 Diabetes) was reduced by an additional 31%, a powerful boost. The results build on a 2023 study that showed improvements in lean mass and reductions in dangerous visceral fat. Stacking habits, in this case FUEL (quality up, calories down) and MOVE (activity up), continue to impress.

Striving for high AQ

A few hours North (by plane), another team of researchers has been studying a different route to a similar place, building on the idea that even very brief, intense bursts of activity can kickstart health improvements. Rather than focusing on the strong results associated with adherence to local food guidelines (diets based on Nordic Nutrition Recommendations), this team was more intent on showing the impact of even a little intense exercise. In an article published earlier this month the authors cite studies from the last twenty years to argue that (1) "Cardiovascular fitness is the best indicator of current and future health. Good cardio fitness reduces the risk of over 30 lifestyle diseases as well as premature death by 40 to 50 percent," and (2) since even a few minutes per day at a high intensity (approximately 85% of maximum heart rate) is enough to make a significant difference, a lack of time is not as limiting as many believe. To support individuals testing the idea, they created a new activity tracking method and phone app that incorporates movement intensity via heart rate monitor data (Apple Watch, Garmin, etc) to provide an "Activity Quotient".

Risk reduction doesn't have to be complicated or time-consuming, but consistency definitely helps. Summer (unofficially) starts this weekend. We can come out the other side stronger if we go for the win.

Happy Memorial Day Weekend, 

Mike E.