Tuesday, 9 June 2020

Paradigm is Important

If you know it, you have taken the first crucial step toward owning its advantages. If you don't know it, you can never own those advantages. Experience the pleasure and deep connection of being one with nature through meditation, whether sitting, lying down or being aware of each step you take. You are part of the universe and the universe is you. To be sure, we've come a long way since the days of a doctor secretly inserting student sperm into an unsuspecting wife, and yet it seems we still have a ways to go to figure it all out. Will we implement regulations, and what sorts? One thing is certain. When it comes to the sperm trade, the mechanics have been worked out in easy-to-follow steps. Masturbate. The Big Chill If we get a good embryo, are you planning to be the carrier? What Is High-Intensity Interval Training? High-intensity interval training, or HIIT, is not a type of exercise or a set routine. At its essence, HIIT is a way of exercising characterized by variety. The most important element of variety in HIIT is pacing, or the level of exertion invested. Short intervals of higher-intensity exercise are alternated with intervals of lower-intensity effort, also known as rest, or recovery, periods. So instead of an exercise routine consisting of a steady, moderate-pace activity like walking, cycling on flat roads, or lifting weights on a circuit at a gym, a high-intensity routine might consist of a warm-up period followed by short bouts of jogging, fast running, hard cycling, or short sets of lifting light weights rapidly, followed by recovery periods of walking, slower jogging, slower pedaling, or just resting between weightlifting sets. While you can achieve this variety by alternating the intensity levels of a single activity, as in the previous examples, a popular form of HIIT also varies the types of exercise in each workout. A workout can include exercises of a similar type, like all cardio or all strength-training, or it can include both types of exercises within a single session.

Not only can varying the type of exercise make it more interesting and fun, but it also offers a more challenging and complete workout for the body. The level of exertion typically achieved in the more commonly practiced MICT exercises equates to about 60 percent of your maximal heart rate, defined as the maximum beats per minute (bpm) achieved without overexerting yourself. At least now you have the choice. If that choice seems like something that might matter to you, I invite you to read on. I t's well-known, and a well-known problem, that many doctors pay no attention to nutrition. Of those who do, many get it wrong, out of a desire to be different, or because they don't think hard enough, or, most sadly, because they have incentives to get it wrong. A few get it right. Dr David Katz is the leader of that pack. David and I met a few years ago, when I was writing Opinion columns about food for the New York Times . It should be said that I'm a journalist not a scientist, which means that I sometimes must rely on scientists to make sure what I'm saying is entirely correct. When it came to sensible eating, David became The Man I turned to. Sensible eating is so simple that it can be summed up in a few words, and yet it's taking David something like 200,000 to tell you The Truth about Food: That's because the lies never stop, the myth-creating never stops, the deception, deflection, obfuscation never stop. The doctor was talking to a 38-year-old slightly sedated woman who seemed perplexed by the question. That was why she was there in the first place, because she desperately wanted to be pregnant. The doctor was thinking about surrogacy, lending the eggs to another woman to gestate. When the patient said that yes, she planned to be the carrier, the doctor did a so-called mock insemination to make sure the paths were clear. Five women--a doctor, a fellow, a nurse, a technician, and a patient--were together in a high-tech room with a surprisingly old-fashioned feel. This was a modern version of colonial birthing rooms, and the birth attendants, or rather helpers, played the twenty-first-century role of the gossips (or God's sibs), the name for female companions comforting the laboring woman. Just like our great-great-grandmothers must have done, we chatted about mundane things--career and kids--all the while trying to ease the fears of the expectant woman. In this case, though, expectant meant that the woman expected to become pregnant someday, not that she already was.

And in this case, they were in a sterile room at Yale University, wearing surgical garb and masks and observing the doctor as she used ultrasound to guide a skinny straw inside the birth canal and suck fluid from each follicle, hoping to snatch an egg. The fluid-filled tube was passed immediately to two embryologists through what looked like a take-out window, (a slot that separated the procedure room from the laboratory). In contrast, during the high-intensity portion of an HIIT workout, the goal is to get your heart rate up to at least 80 percent of your maximal heart rate (approaching 90+ percent for very fit people), and have it drop down to approximately 40 percent of maximal heart rate during the rest, or recovery, period. Realize that these are relative measures, meaning the intensity required to really get your heart pumping will be different for a fit 50-year-old versus an out-of-shape 65-year-old. Though more precise ways of calculating maximal heart rate exist, for most people, the standard way is still fine: Jane is 60 years old. During the brief high-intensity portion of Jane's HIIT workout, the goal is to get her heart rate to 80 percent of her maximum, or 128 bpm. During the rest or recovery intervals, it could drop back down to 96 bpm, which is 60 percent of her maximal rate. Since not everyone monitors their pulse while exercising, here's a general rule to gauge how hard your heart is working. During MICT exercise, you should be able to carry on a conversation with your exercise partner with only periodic breaks to take a deep breath. In contrast, during the high-intensity portion of a HIIT exercise, having a conversation with someone would be very difficult. The best you'd be able to do is get a couple of words out between gasps of air. The truth may be simple, but we are up against a marketing budget that relies on misinformation and runs into the tens of billions of dollars each year; Yet the marketing budget for this simple truth is usually about one quarter of one percent of that for lies. There is simply no one I know who is better equipped to counter those lies, that obfuscation, than David Katz. He not only understands how simple basic nutrition is, he understands how complicated it has become for most of us to understand it - again, because we're drowning in a sea of misinformation. Those who read David's words, who hear his message, gain two very important advantages: they can discuss the realities of food, reveal the simple order of priorities to their friends, families, and even people who want to argue that the only way it makes sense to eat is to be a vegan or to go Paleo. That may not be long enough to convince those who've been brainwashed their entire lives, but the message can really be made that short. I'm not going to get into it here. You've got a terrific article in front of you, written by a doctor who is woke, devoted, caring, and deeply concerned not only about what and how we eat but the impact it has on ourselves, our environment, other living beings, and the planet in general.

This is perhaps a bit abstruse to the uninitiated, but every fellow equestrian out there knows exactly what I mean. In any event, at some point as I failed to get every one of my body parts just where they were supposed to be to jump properly, Sue made the following comment: it's really very simple, it's just not easy . As they got the sample, they examined it under the microscope and would call out the score--one good one--and so on, until they got a total of 14 eggs, considered a good harvest. When they finished, after about 30 minutes, the embryologists examined the eggs with a microscope--a cloud formation of grayish blobs and specks. It was all so shockingly nonchalant, so understated, so muted. The embryologists siphoned away the bubbles surrounding the egg with what looked like a tiny turkey baster. They needed each egg solo to assess maturity--how many divisions it had accomplished. Half the eggs were mixed with donor sperm. The rest were frozen. Freezing eggs is problematic because they do not thaw well. Embryos do better in the freezer, but not every woman has a batch of sperm available, and some do not want to use donor sperm. In the beginning--less than ten years ago--egg freezing was a rare and experimental procedure for women with cancer. If you can carry on a normal conversation, you aren't exercising hard enough. Here's another way to gauge your level of exertion during the high-intensity portion of interval training: If 10/10 represents running for your life, you want to feel that you're exercising at a level 8/10 (or 9/10, as you get fitter). You should be panting and sweating! Though short, it's these intervals of high-intensity exertion that deliver most of the incredible benefits that science is discovering about HIIT. Just how short are high-intensity intervals? Some of the earliest research was based on four 4-minute workouts that consisted of eight 20-second high-intensity exercise intervals, each interspersed with 10-second intervals of rest. Later studies have experimented with different interval lengths, most fitting within a 20-minute total time commitment and included warm-up and cool-down periods. More recently, the term reduced-exertion high-intensity interval training (REHIIT) has been introduced.

Several studies have shown significant fitness and cardiovascular benefits with one minute or less of high-intensity exercise! One such study, published in 2017, compared the impact of three 10-minute REHIIT exercise sessions per week to five 30-minute sessions of moderate-intensity walking for eight weeks. I very much doubt Sue was the first ever to say that, but it's her version that stuck with me. These years later, as I ride my own horse, Troubadour, across the beautiful countryside of Bridgewater, Connecticut, alone, with friends, or seasonally, with the Fairfield County Hounds - and comfortably jump everything that gets in front of us - I think of Sue often, fondly, and with great appreciation. Riding well is simple, but not easy - but with the right guidance, you can get there from here. Eating well is the same. The truth about food is simple, even if applying it is not necessarily easy. Applying it is certainly possible, and before we are done, we will address how. But we will address that only at the end (see EPILOGUE), because this is NOT a how to article. I will put this very bluntly: there is no value in knowing how to if you do not know what to . Knowing HOW, but not WHAT, is like having a fabulous GPS system, but not knowing where you should be going - or worse, thinking you should be going somewhere you should not. This is not a how to article; In 2001, for instance, Lindsay Nohr Beck was told that the tongue cancer she thought she had beat just two years earlier had returned and spread to her lymph nodes. Doctors said she would survive, but chemotherapy would likely render her sterile. I know this sounds kind of stupid, but I first heard about egg freezing from the movies. There is this one scene in You've Got Mail when she says she is going to have her eggs harvested. I knew they froze sperm. Beck found willing investigators at Stanford University who froze 29 of her eggs. The catch--and it's a big one--is that no one knows whether the process works until the eggs are defrosted. Sometimes freezing destroys eggs, but you can't tell the bad eggs from the good ones in their frozen state.

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