🚨NEW: Kerry Kennedy has announced Late Show Host Stephen Colbert is the recipient of the 2025 Robert F. Kennedy Human Rights Award for his advocacy for free speech and speaking truth to power. RETWEET to congratulate Colbert on this honor!

Don't forget people, this is not a war, it's a "special military operation" Now where have we heard that before I wonder? #IranIsraelWar #Israel #IranWar

ZONE 2 TRAINING: A WASTE OF TIME FOR PEOPLE WHO AREN'T RACING A new analysis just torched the zone 2 hype. The conclusion? Current evidence doesn't support zone 2 as optimal for mitochondrial function or fat oxidation. This matters because the biggest health influencers have been pushing zone 2 as some kind of metabolic sweet spot. Turns out the data doesn't back that up. Not for regular people, anyway. Zone 2 gets defined as exercise where lactate stays under 2 millimoles per liter. That's the technical version. The practical version is the talk test: you can hold a conversation while moving. The supposed benefits? Better mitochondria and improved fat burning. Two things worth caring about, sure. But zone 2 isn't the magic bullet people claim it is. THE MITOCHONDRIAL MYTH Proponents say zone 2 builds mitochondrial capacity better than anything else. The evidence says otherwise. When researchers looked at the actual signaling pathways that trigger mitochondrial growth, zone 2 barely registered. Your cells need stress to adapt. Zone 2 doesn't provide enough stress. Not unless you're doing it for hours at a time, which most people aren't. One study found meaningful cellular stress from zone 2 exercise. After two hours. If you've got two hours a week total for exercise, spending it all in zone 2 means you're leaving serious gains on the table. High intensity work triggers stronger mitochondrial responses in less time. Multiple studies confirm this. A meta-analysis showed that for non-endurance athletes, zone 2 intensity didn't improve mitochondrial function at all. High intensity training did. THE FAT BURNING CONFUSION What about fat oxidation? The research is thin. One study found zone 2 training increased maximum fat oxidation rates after a year. A year. Other studies comparing intensities gave conflicting results. Some showed low intensity winning, others showed high intensity winning. A recent meta-analysis of 13 studies found both intensities improved fat oxidation equally. So zone 2 isn't superior for fat burning either. At best, it's equivalent to higher intensities. At worst, it's a waste of time you could spend on training that delivers multiple benefits simultaneously. THE REAL PAYOFF: VO2 MAX AND INTENSITY Here's what actually matters for health and longevity: cardiorespiratory fitness. VO2 max measures how much oxygen your body can use during intense exercise. It predicts mortality quite good, although it is debatable how influencers intepret the data. One study tracking heart disease patients for eight years found those with the best VO2 max scores had 84% lower mortality risk than those with the worst. The link between VO2 max and mortality crushes the link between mitochondrial health and mortality. And guess what increases VO2 max most effectively? High intensity exercise. Not zone 2. SPRINT TRAINING: THE EFFICIENT ALTERNATIVE You can trigger mitochondrial biogenesis with repeated sprint intervals. No need for hours of zone 2. Sprint protocols work in multiple formats. Ten seconds on, fifty seconds off. Or work-to-rest ratios of one to four with maximum thirty-second work periods. These short bursts create the metabolic stress your body needs to adapt. The beauty of sprint training? It improves mitochondrial function, increases VO2 max, and builds power. Three critical adaptations from one type of training. Zone 2 can't match that efficiency. It only puts stress on your body. Elite athletes do large volumes of zone 2 because they're already training twenty-plus hours a week. They need low intensity work for recovery between their high intensity sessions. They're optimizing performance for competition. That's not your goal. Your goal is health and functionality. Different objectives require different strategies. ZONE 2 CREATES STRESS TOO Even low intensity exercise loads stress on your body. It takes time. It requires recovery. If you're spending four to six hours a week doing zone 2, that's four to six hours you're not spending on strength training or sprint work. Both deliver better returns for longevity and function. Strength training builds muscle mass, which declines with age and predicts mortality independent of cardiovascular fitness. It improves insulin sensitivity. It strengthens bones. It makes daily tasks easier. Sprint training does all that plus maximizes cardiovascular adaptation in minimal time. THE PRACTICAL REALITY Most people struggle to find seventy-five minutes a week for vigorous exercise. The standard recommendation. If you've got limited time, zone 2 crowds out the training that matters most. The analysis authors acknowledge this. When you're not an elite athlete with unlimited training time, you need to prioritize efficiency. Focus on high intensity work done safely. Build up gradually to avoid injury. Include power training with heavier weights and explosive movements. This combination delivers the mitochondrial benefits zone 2 supposedly provides, plus improvements in VO2 max, strength, and power that zone 2 can't touch. If you've got extra time after hitting your high intensity targets, sure, add some zone 2. But for most people, that's a hypothetical. The reality is choosing between training methods. The data says choose intensity over duration. FUNCTIONALITY OVER ENDURANCE Can you sprint if you need to? This practical measure of fitness predicts independence in old age better than your ability to jog for an hour. Zone 2 training makes sense for ambitious athletes preparing for endurance events. Cyclists, marathoners, triathletes. People who need to sustain moderate effort for hours. If you're not racing, you don't need that adaptation. You need the ability to produce force quickly and recover from intense efforts. That comes from sprints and strength work, not steady-state cardio. The zone 2 hype reflects a fundamental misunderstanding of how to translate elite athlete protocols to regular people optimizing for health. Elite athletes optimize for performance within their sport. You're optimizing for longevity and function across all of life. PMID: 40560504

Apple has now had zero revenue growth in nearly six years. The stock is up 400% since then. You live in a ponzi scheme not a free market.

Justin Rose explained his decision not to join LIV Golf in an interview from 2022 with Sky News: “This is the risk those guys are running at the moment by accepting the opportunity to play. We don't know how the tours are going to react or the legal ramifications. "My goals are still the major championships. I am still trying to create my own history within the game of golf. I am not ready to just play golf for money, for example. "I have other goals and other dreams and they are to play in big championships and win big championships. I will do everything right now to protect that." He also said: “You have to make decisions that are right for you. You are a professional golfer, it's your job. If there is an opportunity and it is valid, then it is an avenue that should be open and available to you.” Justin Rose literally chose to pursue his legacy over receiving millions of dollars in guaranteed money because he knew there were risks involved that he didn’t want to face. He made a decision, committed to it, and then elevated his game accordingly with zero negative sentiment. That’s what class looks like 👏

This is why we are stuck with Trump.

Disturbing to say the very least. #GermanyFailedToStopAMadman #WhatWillAmericaDo?

Did you know that if you put 100 black ants and 100 red ants in a jar, nothing will happen? But if you shake the jar hard, the ants start killing each other. The red ants consider the black ants their enemies, and the black ants consider the red ants their enemies. The true enemy is the one shaking the jar. The same thing happens in human society. So, before we attack each other, we should think about who is shaking the jar! Credit: Kurt Vonnegut