12/10/2025
Pump up the intensity people. I hear a lot “no time” for workouts. Shift the mindset, less time, higher intensity! You need to push yourself 1-2x a week making your workout so hard you couldn’t sustain it for long. 4 min? Bust out a tabata, 20? Get some longer breaks in there and push hard, 20 sec 100% intensity, nice long breaks, repeat. It’s not easy, but it doesn’t need to be complicated. Keep it simple. Do the work
A huge new study (74,000 people!) just revealed something significant: High-intensity exercise is even more important than we thought.
The researchers found that 1 minute of vigorous activity delivers the same health impact as 4–9 minutes of moderate—or up to 156 minutes of light movement. This completely overturns the old “1:2 ratio” we’ve all been taught.
For active women, this reinforces something I’ve said for years: High-intensity exercise isn’t just for performance—it’s a massive driver of long-term health. Those short, sharp efforts you sprinkle into your week matter more than we realized.
And for people who are more sedentary, the implications are huge. “Just move” is always a good starting point, but this shows us how the real goal needs to be gradually building toward intensity to unlock the major benefits.
I'll be interested to see if this catches more mainstream media attention—because it should! That said, high-intensity training (and the discomfort that goes with it) isn't usually popular. But the science here is clear: A little bit of hard work goes a very long way.
I'll be digging into this further in an upcoming newsletter; stay tuned! In the meantime, you can check out the study for yourself here: https://www.nature.com/articles/s41467-025-63475-2
