E81 · What Is The Minimum Effective Dose Of High Intensity Interval Training?

E81 · What Is The Minimum Effective Dose Of High Intensity Interval Training?

Previously, I explored the minimum effective doses for Zone 2 cardio and strength training. Today, I’m shifting focus to perhaps my favorite workout style: high-intensity interval training (HIIT). What draws me to HIIT is its intensity and brevity, plus the flexibility to choose exercises, whether sprints, cycling, or kettlebell swings, and control the length of each interval, from 10 seconds up to 4 minutes. These workouts hit the sweet spot between cardio and strength, packing a powerful punch in less time than either alone. The big questions are: How short can these sessions be? And how often should you do them? What I really want to uncover is the minimum effective dose of HIIT, the least amount of work needed to get or stay fit without overdoing it. Listen on⁠ Spotify⁠ [https://open.spotify.com/show/378wkCnWBTefLJlJu7UkXQ],⁠ Apple⁠ [https://podcasts.apple.com/us/podcast/the-growth-kit/id1711926365],⁠ Amazon Music⁠ [https://mindbodydad.squarespace.com/the-growth-kit/Amazon%20Music],⁠ iHeart Radio⁠ [https://www.iheart.com/podcast/269-the-growth-kit-125633426/?campid=01&cid=programming&keyid=Email%3A%20Podcaster%20Portal%20Submission%20Success&pname=national&pr=false&sc=email], or anywhere you listen to podcasts. Read The Article: * What Is The Minimum Effective Dose Of HIIT? [https://www.mindbodydad.com/body/hiit-med] Things Mentioned: * In past articles, I’ve covered the minimum effective dose of Zone 2 training [https://www.mindbodydad.com/body/zone-2-med] and strength training [https://www.mindbodydad.com/body/strength-med]. Today I’ll dive into maybe my favorite type of workout: high-intensity interval training. I love it because it’s intense, it’s short, and, unlike those other types of workouts, I have more say in the kind of exercise (sprints, cycling, kettlebells, etc.) and the duration of each set (10 seconds or 4 minutes?). The workouts are that sweet spot between cardio and strength training but intense enough that they’re typically shorter than both. * For HIIT, I typically use a jump rope [https://amzn.to/3JYPyFQ], kettlebell [https://amzn.to/43teGeA] (swings, hip hinges, squats, overhead press, rows), resistance bands [https://amzn.to/3XVQS2b] (rows, shoulder pulls, lat pulldowns), and do body weight work (push-ups, plyo jumps), * Occasionally, I’ll also incorporate a HIIT workout into my morning or nighttime writing. As I’m typing away, I am sitting on a FlexiSpot Desk Bike [https://www.flexispot.com/category/desk-bike?refid=24.226280.0FOF57245452862913246]. I jack the resistance up to 8, set an interval timer for 30 seconds every 3 minutes, and then I just pause my writing for that time and go. * The Minimum Effective Dose Of Zone 2 Training [https://www.mindbodydad.com/body/zone-2-med] * The Minimum Effective Dose Of Strength Training [https://www.mindbodydad.com/body/strength-med] * The Minimum Effective Dose Of Walking: Do You Really Need 10,000 Steps? [https://www.mindbodydad.com/body/walk-med] * What to Eat After a Workout: 8 Do’s and Don’ts [https://www.mindbodydad.com/body/what-to-eat-after-a-workout] Connect With MindBodyDad (The Growth Kit's HQ): * ⁠⁠Weekly Newsletter⁠⁠⁠ [https://www.mindbodydad.com/subscribe] * Instagram⁠⁠ (MindBodyDad)⁠ [https://www.instagram.com/mindbodydad/] * Instagram (The Growth Kit)⁠ [https://www.instagram.com/the_growth_kit/] * ⁠⁠⁠X⁠⁠⁠ [https://twitter.com/MindBodyDad] * ⁠⁠⁠Facebook⁠⁠ [https://www.facebook.com/Mind-Body-Dad-110571181536361] * ⁠⁠⁠www.MindBodyDad.com⁠⁠ [https://www.mindbodydad.com/] * Affiliate Disclosure [https://www.mindbodydad.com/affiliate-disclosure]

E80 · Sibling Rivalry Solutions: A Parent’s Guide to Peace

The cries of “That’s mine!” can wear down even the most patient parent, but sibling rivalry is more than noise, it’s practice for life. One day, when my kids fought over a pillow, I resisted stepping in with a solution. Instead, I asked, “You both want it. How can we figure this out?” They surprised me by negotiating a turn-taking plan themselves. Moments like these turn conflict into lessons in empathy, patience, and problem-solving—skills that will shape their relationships for years to come. Listen on⁠ Spotify⁠ [https://open.spotify.com/show/378wkCnWBTefLJlJu7UkXQ],⁠ Apple⁠ [https://podcasts.apple.com/us/podcast/the-growth-kit/id1711926365],⁠ Amazon Music⁠ [https://mindbodydad.squarespace.com/the-growth-kit/Amazon%20Music],⁠ iHeart Radio⁠ [https://www.iheart.com/podcast/269-the-growth-kit-125633426/?campid=01&cid=programming&keyid=Email%3A%20Podcaster%20Portal%20Submission%20Success&pname=national&pr=false&sc=email], or anywhere you listen to podcasts. Things Mentioned: * When tensions have melted and kids are in a state of openness then discuss the situation, provide praise and recognition [https://www.mindbodydad.com/dad/how-to-praise-the-right-way] for the difficulties and resolutions, and talk about obstacles to expect in the future. My favorite time to do this is when we’re reading a book before going to bed or in the car. * Here are some other good resources for managing sibling rivalry: * How to Raise Kids Who Aren’t Assholes [https://amzn.to/48GJLA5] by Melinda Wenner Moyer * How to Talk So Kids Will Listen… [https://amzn.to/3YpYkmF] by Adele Faber & Elaine Mazlish * No-Drama Discipline [https://amzn.to/4hh4QoB] by Daniel J. Siegel M.D. & Tina Payne Bryson * The Better Behavior Show [https://www.drbeurkens.com/podcasts/] with Dr. Nicole Beurkens (podcast) * A List of My Favorite Books of All Time [https://learn%20how%20to%20turn%20sibling%20rivalry%20into%20a%20growth%20opportunity%20with%20proven%20strategies%20to%20manage%20conflict,%20teach%20empathy,%20and%20foster%20emotional%20development%20in%20children./] (Parenting and Otherwise) Connect With MindBodyDad (The Growth Kit's HQ): * ⁠⁠Weekly Newsletter⁠⁠⁠ [https://www.mindbodydad.com/subscribe] * Instagram⁠⁠ (MindBodyDad)⁠ [https://www.instagram.com/mindbodydad/] * Instagram (The Growth Kit)⁠ [https://www.instagram.com/the_growth_kit/] * ⁠⁠⁠X⁠⁠⁠ [https://twitter.com/MindBodyDad] * ⁠⁠⁠Facebook⁠⁠ [https://www.facebook.com/Mind-Body-Dad-110571181536361] * ⁠⁠⁠www.MindBodyDad.com⁠⁠ [https://www.mindbodydad.com/] * Affiliate Disclosure [https://www.mindbodydad.com/affiliate-disclosure]

E79 · Should I Avoid Red Meat? Exploring The Controversy & The Science

Red meat gets a lot of attention in nutrition circles—and it’s easy to see why. On one side, you’ve got vegetarians, vegans, and climate-conscious eaters warning against it. On the other, you've got paleo, keto, and carnivore advocates claiming it’s a superfood. Somewhere in between are folks leaning Mediterranean or flexitarian. But instead of debating diets, let’s focus on a simpler question: Is red meat actually healthy? It’s been a dietary staple for generations, yet recent years have brought a wave of concern—headlines linking it to heart disease, cancer, and early death. Naturally, that’s raised eyebrows and caused a lot of people to cut back or cut it out entirely. So what’s the truth? In this article, we’ll unpack the red meat controversy, explore what the science really says, and dig into whether you should be avoiding it—or simply being smarter about the kind and amount you’re eating. We’ll also talk about what those attention-grabbing headlines often miss, and how to read past the hype to make better decisions for your health. Listen on⁠ Spotify⁠ [https://open.spotify.com/show/378wkCnWBTefLJlJu7UkXQ],⁠ Apple⁠ [https://podcasts.apple.com/us/podcast/the-growth-kit/id1711926365],⁠ Amazon Music⁠ [https://mindbodydad.squarespace.com/the-growth-kit/Amazon%20Music],⁠ iHeart Radio⁠ [https://www.iheart.com/podcast/269-the-growth-kit-125633426/?campid=01&cid=programming&keyid=Email%3A%20Podcaster%20Portal%20Submission%20Success&pname=national&pr=false&sc=email], or anywhere you listen to podcasts. Read The Article: * Should I Avoid Red Meat? Exploring The Controversy & The Science [https://mindbodydad.squarespace.com/body/red-meat] Things Mentioned: * The origin of the "read meat is bad for you" claim goes back to 1980's with the ⁠lipid heart hypothesis⁠ [https://deniseminger.com/tag/lipid-hypothesis/].  * Research shows that eating ⁠processed meat⁠ [https://www.pcrm.org/good-nutrition/nutrition-information/processed-meat] can cause poor health outcomes. * A ⁠review⁠ [https://pubmed.ncbi.nlm.nih.gov/23497300/] published in BMC Medicine looked “to examine the association of red meat, processed meat, and poultry consumption with the risk of early death.” * In another ⁠study⁠ [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549221/], published in 2015 in PLoS One, researchers found a link between processed meat and colorectal cancer, with "little evidence that higher intake of unprocessed red meat substantially increased risk of CRC." * Finally, a "burden of proof" ⁠study⁠ [https://www.nature.com/articles/s41591-022-01968-z] looked at the link between unprocessed meat and six health outcomes: colorectal cancer, type 2 diabetes, Ischemic heart disease, ischemic stroke, hemorrhagic stroke, and breast cancer.  * Where To Buy The Good Stuff * Since the quality of the meat is so important, it’s critical to find good sources. ⁠Butcher Box⁠ [https://www.butcherbox.com/] and ⁠US Wellness Meats⁠ [https://grasslandbeef.com/?affId=4300663&cjevent=bcb46d5ec52b11ed815200fc0a82b832] are two of the most reputable options for high-quality meat. * It’s worth considering buying meat and other food from a local farm; however, talk to the farmer about their methods of raising animals before making a purchase. Connect With MindBodyDad (The Growth Kit's HQ): * ⁠⁠Weekly Newsletter⁠⁠⁠ [https://www.mindbodydad.com/subscribe] * Instagram⁠⁠ (MindBodyDad)⁠ [https://www.instagram.com/mindbodydad/] * Instagram (The Growth Kit)⁠ [https://www.instagram.com/the_growth_kit/] * ⁠⁠⁠X⁠⁠⁠ [https://twitter.com/MindBodyDad] * ⁠⁠⁠Facebook⁠⁠ [https://www.facebook.com/Mind-Body-Dad-110571181536361] * ⁠⁠⁠www.MindBodyDad.com⁠⁠ [https://www.mindbodydad.com/] * Affiliate Disclosure [https://www.mindbodydad.com/affiliate-disclosure]

E78 · Foundation of Strength: Build Your Posterior Chain with 10 Exercises

I didn’t fully respect the posterior chain until years after pulling my back out three times, even after excelling in rowing and stair climbs. It was working with bed-bound and wheelchair-bound patients that opened my eyes to how much stronger backs, glutes, and hamstrings can change lives. Since then, these muscles have been a cornerstone of my own training, keeping me injury-free and performing better as I hit mid-life. Too often ignored because they’re out of sight, weak posterior chain muscles lead to poor posture, pain, and a higher risk of injury. Listen on⁠ Spotify⁠ [https://open.spotify.com/show/378wkCnWBTefLJlJu7UkXQ],⁠ Apple⁠ [https://podcasts.apple.com/us/podcast/the-growth-kit/id1711926365],⁠ Amazon Music⁠ [https://mindbodydad.squarespace.com/the-growth-kit/Amazon%20Music],⁠ iHeart Radio⁠ [https://www.iheart.com/podcast/269-the-growth-kit-125633426/?campid=01&cid=programming&keyid=Email%3A%20Podcaster%20Portal%20Submission%20Success&pname=national&pr=false&sc=email], or anywhere you listen to podcasts. Things Mentioned: * When these muscles are weak, it often results in a condition known as hyperlordosis or excessive anterior pelvic tilt [https://www.mindbodydad.com/body/anterior-pelvic-tilt], where the lower back overextends, leading to lumbar lordosis (excessive curvature of the lumbar spine). Strengthening the posterior chain helps maintain a neutral spine position, minimizing stress on the vertebrae, discs, and surrounding soft tissues, which ultimately reduces the risk of chronic low back pain [https://www.mindbodydad.com/body/low-back-pain-treatment]. * Barbell [https://amzn.to/4gQYyvG]s * This is the exercise routine that I recommend more than any other. Save the 12-, Minute Foundation Training YouTube video [https://www.youtube.com/watch?v=4BOTvaRaDjI] and consider buying the book, Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence [https://amzn.to/4eOVQEU].. * The rowing ergometer (rower) [https://amzn.to/4eIoQOw] is a full-body exercise that primarily targets the posterior chain, engaging the glutes, hamstrings, and back muscles with every stroke. * Kettlebells [https://go.skimresources.com/?id=247972X1731564&isjs=1&jv=15.7.1&sref=https%3A%2F%2Fwww.mindbodydad.com%2Fbody%2Fgoruck-kettlebell-review&url=https%3A%2F%2Fwww.goruck.com%2Fproducts%2Fsimple-training-sandbags%3Futm_source%3Dhasoffers%26utm_medium%3Dcpa%26utm_content%3D%26utm_campaign%3D%26transaction_id%3D%26uid%3D295%26oid%3D16%26affid%3D2956&xs=1&xtz=240&xuuid=b15e05eb3299a8bae3d2590ae1dc5fa3&xjsf=other_click__contextmenu%20%5B2%5D] * Glute-ham raise machine [https://amzn.to/3BuVFQQ] * Sled with weight [https://amzn.to/4eqA9LO] * Sturdy box or platform [https://amzn.to/3TR5YVy] * Change bad habits: Focus on movements that promote posterior chain activation, stretching at night while you wind down, limiting long stretches of static positions (e.g. sitting), incorporating microworkouts or yoga poses into your day, or using a standing desk [https://amzn.to/3XPS0Vh]. * Incorporate yoga and specific stretches [https://www.mindbodydad.com/body/yoga] that lengthen the posterior chain while promoting flexibility such as downward dog, bridge pose, and a sun salutation routine. Connect With MindBodyDad (The Growth Kit's HQ): * ⁠⁠Weekly Newsletter⁠⁠⁠ [https://www.mindbodydad.com/subscribe] * Instagram⁠⁠ (MindBodyDad)⁠ [https://www.instagram.com/mindbodydad/] * Instagram (The Growth Kit)⁠ [https://www.instagram.com/the_growth_kit/] * ⁠⁠⁠X⁠⁠⁠ [https://twitter.com/MindBodyDad] * ⁠⁠⁠Facebook⁠⁠ [https://www.facebook.com/Mind-Body-Dad-110571181536361] * ⁠⁠⁠www.MindBodyDad.com⁠⁠ [https://www.mindbodydad.com/] * Affiliate Disclosure [https://www.mindbodydad.com/affiliate-disclosure]

E77 · The Hidden Issues with Wearing Flip-Flops and Sandals Without Backs

Comfort is often the reason people choose backless “house slippers” at home. But avoiding barefoot time and minimalist shoes can prevent your feet from getting the strength they need. Like flip-flops, these slippers can quietly contribute to weakened muscles, joint strain, and posture problems over time. Listen on⁠ Spotify⁠ [https://open.spotify.com/show/378wkCnWBTefLJlJu7UkXQ],⁠ Apple⁠ [https://podcasts.apple.com/us/podcast/the-growth-kit/id1711926365],⁠ Amazon Music⁠ [https://mindbodydad.squarespace.com/the-growth-kit/Amazon%20Music],⁠ iHeart Radio⁠ [https://www.iheart.com/podcast/269-the-growth-kit-125633426/?campid=01&cid=programming&keyid=Email%3A%20Podcaster%20Portal%20Submission%20Success&pname=national&pr=false&sc=email], or anywhere you listen to podcasts. Things Mentioned: * If you consistently wear sandals without backs, the consequences can go beyond foot fatigue and temporary discomfort. It can have a profound impact on your foot health [https://mindbodydad.squarespace.com/body/foot-health]: * Conditions like plantar fasciitis [https://mindbodydad.squarespace.com/body/plantar-fasciitis] (inflammation of the foot's connective tissue), Achilles tendinitis, and bunions are commonly exacerbated by the unnatural motion forced by flip-flops. Over time, the foot's muscles, tendons, and ligaments can weaken or become inflamed, causing chronic pain. * I now exclusively use one of two brands: Deliberate Life Designs [https://www.deliberatelifedesigns.com/] and Luna Sandals [https://lunasandals.com/MINDBODYDAD]. * To overcome years of foot issues with backless flip-flops and sandals, I also use minimalist shoes [https://mindbodydad.squarespace.com/body/best-minimalist-shoes] most of the time, toe spacers, IASTM, and roll my foot on a golf ball to mobilize it, and use some mobility and exercise bands from Fasciitis Fighter (Toe Bands [https://fasciitisfighter.com/products/toe-strong?ref=mindbodydad] and Foot Trainer [https://fasciitisfighter.com/products/fasciitis-fighter-round-2?ref=mindbodydad]). * Check out my full list of recommendations here. [https://mindbodydad.squarespace.com/body/foot-health] Connect With MindBodyDad (The Growth Kit HQ): * ⁠⁠⁠Weekly Newsletter⁠⁠⁠ [https://www.mindbodydad.com/subscribe] * ⁠⁠⁠www.MindBodyDad.com⁠⁠⁠ [https://www.mindbodydad.com/] * ⁠Instagram⁠⁠ (MindBodyDad)⁠⁠⁠ [https://www.instagram.com/mindbodydad/] * ⁠⁠Instagram (The Growth Kit)⁠⁠ [https://www.instagram.com/the_growth_kit/] * X [https://x.com/MindBodyDad] * ⁠⁠⁠Facebook⁠⁠ [https://www.facebook.com/Mind-Body-Dad-110571181536361] * Affiliate Disclosure [https://www.mindbodydad.com/affiliate-disclosure]