Hi Everyone!
Coronary artery disease (CAD), the most common type of heart disease, is the biggest killer of our time!
It occurs when the arteries that supply the heart with blood, oxygen, and nutrients become clogged or filled with plaque, which can eventually cause things like heart attacks.
Unfortunately, CAD impacts over 3 million people a year, making it all too common.
The question then becomes, can we reduce arterial plaque and prevent CAD? Prevention, for sure! All of the things we discuss in this newsletter are targeted at the prevention of chronic disease. But reversal—that might be a little trickier.
Typically, the name of the game when it comes to arterial plaque is to shrink and manage it, but now researchers are shedding light on therapies that might be able to help actually reverse CAD.
There’s one therapy in particular that is showing major promise when it comes to this deadly disease, and the good news is that not only can it support our heart health, but it also has amazing benefits when it comes to our muscles, our brains, our moods, and even our skin and sleep!
Any idea what it could be?
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Get Your Heart Pumping
I recently sat down with cardiologist Dr. Joel Kahn to discuss the most powerful interventions we have to prevent and even reverse heart disease. He discussed things like aged garlic extract, genetic testing, lifestyle tips, and more.
We also discussed the power of high-intensity interval training (HIIT). Yes, you read that right! This is a specific type of exercise that involves alternating between very intense movement and lower-intensity movement for a few rounds of exercise. Not only is HIIT very effective, but it’s also less time consuming than traditional methods of exercise. We’ll get into examples of HIIT in a few, but first….
Dr. Khan shed light on one study published last year in the European Journal of Preventive Cardiology where researchers were able to showcase just how impressive HIIT can be when it comes to our cardiovascular health.
In this study, two groups were placed into either a HIIT group or a control group that followed traditional preventative guidelines when it comes to coronary artery disease. Each group followed their specific intervention for six months, and their coronary atheroma volume was measured at both the start and the end of the study. (Coronary atheroma volume measures the buildup of plaque in the arteries.)
Compared to the control group, the HIIT group had a regression of atheroma volume after six months of supervised training. Regression is huge! That means they were actually able to reverse arterial plaque!
In this study, the HIIT group’s intervention included a 10-minute warm-up followed by intervals of high-intensity movement at 85–95 percent of maximum heart rate followed by three minutes of slower-intensity movement. This group was also encouraged to work out at home in addition to HIIT and given specific wearables to help track their activity and heart rate. The control group was not given this instruction and instead told to follow “contemporary preventative guidelines.”
There had been previous speculation as to why this type of training, or any sort of exercise, would improve coronary artery disease outcomes, including the reduction of LDL and apoB (two risk factors of heart disease) or the improvement of HDL, but this study showed no changes in those markers or major differences between the two groups. Instead, what the authors of the study say is that this research supports the idea that HIIT reduces atheroma volume by increasing endothelial stress from more blood flow to the heart.
Regardless of the exact mechanism, this study shows major promise when it comes to the benefits of HIIT, and it could be a good reason for you to get started today!
**A note: if you’re struggling with cardiovascular disease, it’s always important to work with a trainer before trying new forms of exercise.
Try This: How to Start High-Intensity Interval Training
The beautiful thing about HIIT is that there are so many different ways to incorporate it into your life. Today, I want to share three ways to begin HIIT to reap the benefits of this impactful, low-maintenance workout form.
- Sprints: Start by doing a simple warm-up for 5–10 minutes on either your treadmill or wherever you like to walk and run. You should be walking at a pace where you can still carry on a conversation. After five minutes, sprint all out for 30 seconds. Then, slow down for 1–2 minutes at a more moderate pace. Repeat this rotation four times. Follow it with a cool-down period.
- The Scientific 7-Minute workout: This is a great workout for anyone who is limited on time but wants to experience the benefits of high-intensity training combined with variety. It incorporates squats, push-ups, planks, and more.
- 20-minute HIIT workout: If you want to take it a step further, here’s a 20-minute HIIT workout you can build up to that incorporates various forms of movement combined with rest to really get into that HIIT spirit.
These are just a few examples of high-intensity interval training. You can keep it simple with biking or sprinting or do full workouts with squats, planks, jumping jacks, and more. The key is to be consistent and give your maximum effort when possible.
Will you start HIIT today?
Here’s to your health,
Dhru Purohit
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**This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.