‘Do you even lift?': Just 30 minutes can make you stronger
Spending just half an hour of weight lifting a day twice a week can make you stronger, researchers say.
The findings may help people who are hoping to make gains at the gym, but don't have all week to do it.
Most Americans don't get enough exercise and just around half are meeting federal physical activity recommendations. Even fewer people meet suggested benchmarks for aerobic and muscle-building activities. Lifting can safeguard against heart disease and premature death.
'The main reason people give is time,' Brad Schoenfeld, a professor of exercise science at New York City's Lehman College, told The Washington Post this week.
Schoenfeld is the senior author of the research, which was published earlier this month in the journal Medicine & Science in Sports & Exercise.
The study looked at the progress of 42 healthy adult men and women between the ages of 18 and 40 over two months. Participants, who had already done some resistance training before, were sorted into two groups that trained to failure on all exercises and another who lifted until they were tired but could still probably squeak out a few more reps.
Before the study, they had been doing at least two or three sets of every exercise during their workouts.
They performed a single set of nine upper and lower body exercises that targeted all major muscle groups, repeating each move eight to 10 times. The exercises included the popular leg and chest press, Smith machine squats, bicep curls, seated cable rows, front lat pull-downs, and shoulder presses.
Even with the reduced number of reps, they saw success, adding mass and strength. The changes were seen among men and women in both groups.
Schoenfeld said it's 'quite likely' but not certain that their results could apply equally to older people and other groups, with benefits that continue past two months.
To see similar swole results, people can substitute other exercises. The key is consistency, but Schoenfeld advises leaving at least one day between sessions.
'The message, I think, is to find one hour somewhere in your week,' he said.
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Glasgow Times
36 minutes ago
- Glasgow Times
D-Day landings boosted by import of ‘wonder drug' to Britain, archives reveal
Production of the antibiotic penicillin had struggled to take hold at a large scale in Britain, despite being discovered in 1928 in London by Sir Alexander Fleming. Attempts to produce substantial quantities of medicine from the bacteria-killing mould had not been achieved by the start of the Second World War. Then prime minister Sir Winston Churchill became increasingly frustrated that Britain had not been able to produce enough penicillin in the preparations for the Normandy landings in 1944. Official papers released by the National Archive – containing handwritten notes by Sir Winston – highlight efforts to boost quantities of the antibiotic, with Britain eventually forced to import it from America. The documents were released ahead of the 81st anniversary of D-Day, the Allied invasion of Normandy on June 6, 1944. Official papers highlight the efforts to boost quantities of penicillin (The National Archives/PA) In one report on February 19, after the issue had been raised in the House of Commons, Sir Winston scrawled in red ink on a Ministry of Supply report noting the Americans were producing greater quantities: 'I am sorry we can't produce more.' On another paper, he complained: 'Your report on penicillin showing that we are only to get about one tenth of the expected output this year, is very disappointing.' Elsewhere in the same file he instructs: 'Let me have proposals for a more abundant supply from Great Britain.' With preparations for D-Day ramped up, efforts to deliver enough American-made penicillin for frontline military personnel soon became a matter of urgency. Decisions needed to be made on the quantities of antibiotic imported, how much to administer to individual patients, and how to get medical staff trained in time. Most British doctors did not know how to issue penicillin – until this point, doctors had nothing available to treat infections like pneumonia and many people died of blood poisoning after minor injuries because no drug existed that could cure them. Royal Navy D-Day veteran John Dennett, 101, at the British Normandy Memorial in Ver-sur-Mer to mark the 81st anniversary of the landings (Gareth Fuller/PA) Early in January 1944, Prof FR Fraser, the Ministry of Health's adviser on the organisation of wartime hospitals, wrote that 50,000-100,000 wounded could be expected from the Second Front. He proposed the Emergency Medical Services might need as many as five billion units of penicillin per month for this. Further documents show discussions on whether the antibiotic should be supplied as calcium or sodium salts, or in tablet form. Ultimately, it was agreed powdered calcium salts would be issued for superficial wounds and sodium salts for use in deep wounds. On May 24 1944, less than a fortnight before D-Day, Prof Fraser reported: 'Sufficient supplies of penicillin are now available for the treatment of battle casualties in EMS hospitals, but not for ordinary civilian patients.' Plans were made for casualties from the frontline in France to be brought back to coastal hospitals in Britain for treatment. A week before D-Day, on May 30 1944, hospitals were instructed to treat battlefield patients en route: 'In an endeavour to prevent the development of gas gangrene and sepsis in wounds the War Office have arranged for the treatment of selected cases by penicillin to be commenced as soon after injury as possible.' Military reenactors watch the sunrise over Gold Beach in Arromanches-les-Bains, Normandy, on the 81st anniversary of the D-Day landings (Gareth Fuller/PA) Injections of penicillin were to be given to them at intervals of not more than five hours and patients would be wearing a yellow label with the letters 'PEN'. The time and size of penicillin doses should be written on it, they were told. Dr Jessamy Carlson, modern records specialist at the National Archives, said: 'File MH 76/184 gives a glimpse into the extraordinary levels of preparation undertaken in advance of the D-Day landings. 'Only six weeks before, penicillin is just reaching our shores in quantities which will allow it to play a major role in improving the outcomes for service personnel wounded in action.' As Allied forces made inroads into Europe, restrictions on the use of penicillin for civilians began to relax, but only in special cases. In July 1944, Ronald Christie, professor of medicine, wrote to Prof Fraser to tell him: 'The War Office approves of American penicillin being used for medical conditions in service patients and for air raid casualties among civilians.' On the home front, demand for the new 'wonder' drug began to increase, according the National Archives. It was decided that penicillin for civilians should only be supplied to larger hospitals where the staff had been properly trained to administer it. Only in 1946 did it become fully available for the general public.
NBC News
5 hours ago
- NBC News
Trump's surgeon general pick criticizes others' conflicts but profits from wellness product sales
PROVIDENCE, R.I. — President Donald Trump's pick to be the next U.S. surgeon general has repeatedly said the nation's medical, health and food systems are corrupted by special interests and people out to make a profit at the expense of Americans' health. Yet as Dr. Casey Means has criticized scientists, medical schools and regulators for taking money from the food and pharmaceutical industries, she has promoted dozens of health and wellness products — including specialty basil seed supplements, a blood testing service and a prepared meal delivery service — in ways that put money in her own pocket. A review by The Associated Press found Means, who has carved out a niche in the wellness industry, set up deals with an array of businesses. In her newsletter, on her social media accounts, on her website, in her book and during podcast appearances, the entrepreneur and influencer has at times failed to disclose that she could profit or benefit in other ways from sales of products she recommends. In some cases, she promoted companies in which she was an investor or adviser without consistently disclosing the connection, the AP found. Means, 37, has said she recommends products that she has personally vetted and uses herself. She is far from the only online creator who doesn't always follow federal transparency rules that require influencers to disclose when they have a 'material connection' to a product they promote. Still, legal and ethics experts said those business entanglements raise concerns about conflicting interests for an aspiring surgeon general, a role responsible for giving Americans the best scientific information on how to improve their health. 'I fear that she will be cultivating her next employers and her next sponsors or business partners while in office,' said Jeff Hauser, executive director of the Revolving Door Project, a progressive ethics watchdog monitoring executive branch appointees. The nomination, which comes amid a whirlwind of Trump administration actions to dismantle the government's public integrity guardrails, also has raised questions about whether Levels, a company Means co-founded that sells subscriptions for devices that continuously monitor users' glucose levels, could benefit from this administration's health guidance and policy. Though scientists debate whether continuous glucose monitors are beneficial for people without diabetes, U.S. Health Secretary Robert F. Kennedy Jr. has promoted their use as a precursor to making certain weight-loss drugs available to patients. The aspiring presidential appointee has built her own brand in part by criticizing doctors, scientists and government officials for being 'bought off' or 'corrupt' because of ties to industry. Means' use of affiliate marketing and other methods of making money from her recommendations for supplements, medical tests and other health and dietary products raise questions about the extent to which she is influenced by a different set of special interests: those of the wellness industry. A compelling origin story Means earned her medical degree from Stanford University, but she dropped out of her residency program in Oregon in 2018, and her license to practice is inactive. She has grown her public profile in part with a compelling origin story that seeks to explain why she left her residency and conventional medicine. 'During my training as a surgeon, I saw how broken and exploitative the healthcare system is and left to focus on how to keep people out of the operating room,' she wrote on her website. Means turned to alternative approaches to address what she has described as widespread metabolic dysfunction driven largely by poor nutrition and an overabundance of ultra-processed foods. She co-founded Levels, a nutrition, sleep and exercise-tracking app that can also give users insights from blood tests and continuous glucose monitors. The company charges $199 per year for an app subscription and an additional $184 per month for glucose monitors. Means has argued that the medical system is incentivized not to look at the root causes of illness but instead to maintain profits by keeping patients sick and coming back for more prescription drugs and procedures. 'At the highest level of our medical institutions, there are conflicts of interest and corruption that are actually making the science that we're getting not as accurate and not as clean as we'd want it,' she said on Megyn Kelly's podcast last year. But even as Means decries the influence of money on science and medicine, she has made her own deals with business interests. During the same Megyn Kelly podcast, Means mentioned a frozen prepared food brand, Daily Harvest. She promoted that brand in a book she published last year. What she didn't mention in either instance: Means had a business relationship with Daily Harvest. Growing an audience, and selling products Influencer marketing has expanded beyond the beauty, fashion and travel sectors to 'encompass more and more of our lives,' said Emily Hund, author of 'The Influencer Industry: The Quest for Authenticity on Social Media.' With more than 825,000 followers on Instagram and a newsletter that she has said reached 200,000 subscribers, Means has a direct line into the social media feeds and inboxes of an audience interested in health, nutrition and wellness. Affiliate marketing, brand partnerships and similar business arrangements are growing more popular as social media becomes increasingly lucrative for influencers, especially among younger generations. Companies might provide a payment, free or discounted products or other benefits to the influencer in exchange for a post or a mention. But most consumers still don't realize that a personality recommending a product might make money if people click through and buy, said University of Minnesota professor Christopher Terry. 'A lot of people watch those influencers, and they take what those influencers say as gospel,' said Terry, who teaches media advertising and internet law. Even his own students don't understand that influencers might stand to benefit from sales of the products they endorse, he added. Many companies, including Amazon, have affiliate marketing programs in which people with substantial social media followings can sign up to receive a percentage of sales or some other benefit when someone clicks through and buys a product using a special individualized link or code shared by the influencer. Means has used such links to promote various products sold on Amazon. Among them are books, including the one she co-wrote, 'Good Energy'; a walking pad; soap; body oil; hair products; cardamom-flavored dental floss; organic jojoba oil; a razor set; reusable kitchen products; sunglasses; a sleep mask; a silk pillowcase; fitness and sleep trackers; protein powder and supplements. She also has shared links to products sold by other companies that included 'affiliate' or 'partner' coding, indicating she has a business relationship with the companies. The products include an AI-powered sleep system and Daily Harvest, for which she curated a 'metabolic health collection.' On a 'My Faves' page that was taken down from her website shortly after Trump picked her, Means wrote that some links 'are affiliate links and I make a small percentage if you buy something after clicking them.' It's not clear how much money Means has earned from her affiliate marketing, partnerships and other agreements. Daily Harvest did not return messages seeking comment, and Means said she could not comment on the record during the confirmation process. Disclosing conflicts Means has raised concerns that scientists, regulators and doctors are swayed by the influence of industry, oftentimes pointing to public disclosures of their connections. In January, she told the Kristin Cavallari podcast 'Let's Be Honest' that 'relationships are influential.' 'There's huge money, huge money going to fund scientists from industry,' Means said. 'We know that when industry funds papers, it does skew outcomes.' In November, on a podcast run by a beauty products brand, Primally Pure, she said it was 'insanity' to have people connected to the processed food industry involved in writing food guidelines, adding, 'We need unbiased people writing our guidelines that aren't getting their mortgage paid by a food company.' On the same podcast, she acknowledged supplement companies sponsor her newsletter, adding, 'I do understand how it's messy.' Influencers who endorse or promote products in exchange for payment or something else of value are required by the Federal Trade Commission to make a clear and conspicuous disclosure of any business, family or personal relationship. While Means did provide disclosures about newsletter sponsors, the AP found in other cases Means did not always tell her audience when she had a connection to the companies she promoted. For example, a 'Clean Personal & Home Care Product Recommendations' guide she links to from her website contains two dozen affiliate or partner links and no disclosure that she could profit from any sales. Means has said she invested in Function Health, which provides subscription-based lab testing for $500 annually. Of the more than a dozen online posts the AP found in which Means mentioned Function Health, more than half did not disclose she had any affiliation with the company. Means also listed the supplement company Zen Basil as a company for which she was an 'Investor and/or Advisor.' The AP found posts on Instagram, X and on Facebook where Means promoted its products without disclosing the relationship. Though the 'About' page on her website discloses an affiliation with both companies, that's not enough, experts said. She is required to disclose any material connection she has to a company anytime she promotes it. Representatives for Function Health did not return messages seeking comment through their website and executives' LinkedIn profiles. Zen Basil's founder, Shakira Niazi, did not answer questions about Means' business relationship with the company or her disclosures of it. She said the two had known each other for about four years and called Means' advice 'transformational,' saying her teachings reversed Niazi's prediabetes and other ailments. 'I am proud to sponsor her newsletter through my company,' Niazi said in an email. While the disclosure requirements are rarely enforced by the FTC, Means should have been informing her readers of any connections regardless of whether she was violating any laws, said Olivier Sylvain, a Fordham Law School professor who was previously a senior adviser to the FTC chair. 'What you want in a surgeon general, presumably, is someone who you trust to talk about tobacco, about social media, about caffeinated alcoholic beverages, things that present problems in public health,' Sylvain said, adding, 'Should there be any doubt about claims you make about products?' Potential conflicts pose new ethical questions Means isn't the first surgeon general nominee whose financial entanglements have raised eyebrows. Jerome Adams, who served as surgeon general from 2017 to 2021, filed federal disclosure forms that showed he invested in several health technology, insurance and pharmaceutical companies before taking the job — among them Pfizer, Mylan and UnitedHealth Group. He also invested in the food and drink giant Nestle. He divested those stocks when he was confirmed for the role and pledged that he and his immediate family would not acquire financial interest in certain industries regulated by the Food and Drug Administration. Vivek Murthy, who served as surgeon general twice, under Presidents Barack Obama and Joe Biden, made more than $2 million in COVID-19-related speaking and consulting fees from Carnival, Netflix, Estee Lauder and Airbnb between holding those positions. He pledged to recuse himself from matters involving those parties for a period of time. Means has not yet gone through a Senate confirmation hearing and has not yet announced the ethical commitments she will make for the role. Hund said that as influencer marketing becomes more common, it is raising more ethical questions, such as what past influencers who enter government should do to avoid the appearance of a conflict. Other administration officials, including Homeland Security Secretary Kristi Noem and Centers for Medicare and Medicaid Services Administrator Dr. Mehmet Oz, have also promoted companies on social media without disclosing their financial ties. 'This is like a learning moment in the evolution of our democracy,' Hund said. 'Is this a runaway train that we just have to get on and ride, or is this something that we want to go differently?'
Powys County Times
5 hours ago
- Powys County Times
D-Day landings boosted by import of ‘wonder drug' to Britain, archives reveal
The D-Day landings were boosted by the import from America of a 'wonder drug', unearthed documents reveal. Production of the antibiotic penicillin had struggled to take hold at a large scale in Britain, despite being discovered in 1928 in London by Sir Alexander Fleming. Attempts to produce substantial quantities of medicine from the bacteria-killing mould had not been achieved by the start of the Second World War. Then prime minister Sir Winston Churchill became increasingly frustrated that Britain had not been able to produce enough penicillin in the preparations for the Normandy landings in 1944. Official papers released by the National Archive – containing handwritten notes by Sir Winston – highlight efforts to boost quantities of the antibiotic, with Britain eventually forced to import it from America. The documents were released ahead of the 81st anniversary of D-Day, the Allied invasion of Normandy on June 6, 1944. In one report on February 19, after the issue had been raised in the House of Commons, Sir Winston scrawled in red ink on a Ministry of Supply report noting the Americans were producing greater quantities: 'I am sorry we can't produce more.' On another paper, he complained: 'Your report on penicillin showing that we are only to get about one tenth of the expected output this year, is very disappointing.' Elsewhere in the same file he instructs: 'Let me have proposals for a more abundant supply from Great Britain.' With preparations for D-Day ramped up, efforts to deliver enough American-made penicillin for frontline military personnel soon became a matter of urgency. Decisions needed to be made on the quantities of antibiotic imported, how much to administer to individual patients, and how to get medical staff trained in time. Most British doctors did not know how to issue penicillin – until this point, doctors had nothing available to treat infections like pneumonia and many people died of blood poisoning after minor injuries because no drug existed that could cure them. Early in January 1944, Prof FR Fraser, the Ministry of Health's adviser on the organisation of wartime hospitals, wrote that 50,000-100,000 wounded could be expected from the Second Front. He proposed the Emergency Medical Services might need as many as five billion units of penicillin per month for this. Further documents show discussions on whether the antibiotic should be supplied as calcium or sodium salts, or in tablet form. Ultimately, it was agreed powdered calcium salts would be issued for superficial wounds and sodium salts for use in deep wounds. On May 24 1944, less than a fortnight before D-Day, Prof Fraser reported: 'Sufficient supplies of penicillin are now available for the treatment of battle casualties in EMS hospitals, but not for ordinary civilian patients.' Plans were made for casualties from the frontline in France to be brought back to coastal hospitals in Britain for treatment. A week before D-Day, on May 30 1944, hospitals were instructed to treat battlefield patients en route: 'In an endeavour to prevent the development of gas gangrene and sepsis in wounds the War Office have arranged for the treatment of selected cases by penicillin to be commenced as soon after injury as possible.' Injections of penicillin were to be given to them at intervals of not more than five hours and patients would be wearing a yellow label with the letters 'PEN'. The time and size of penicillin doses should be written on it, they were told. Dr Jessamy Carlson, modern records specialist at the National Archives, said: 'File MH 76/184 gives a glimpse into the extraordinary levels of preparation undertaken in advance of the D-Day landings. 'Only six weeks before, penicillin is just reaching our shores in quantities which will allow it to play a major role in improving the outcomes for service personnel wounded in action.' As Allied forces made inroads into Europe, restrictions on the use of penicillin for civilians began to relax, but only in special cases. In July 1944, Ronald Christie, professor of medicine, wrote to Prof Fraser to tell him: 'The War Office approves of American penicillin being used for medical conditions in service patients and for air raid casualties among civilians.' On the home front, demand for the new 'wonder' drug began to increase, according the National Archives. It was decided that penicillin for civilians should only be supplied to larger hospitals where the staff had been properly trained to administer it.
