The Planking Traveler

A 2022 randomized controlled crossover study (PMID: 35952344) looked at how brief exercise “snacks” every 30 minutes impact muscle protein synthesis nd metabolic function compared to prolonged sitting. 12 inactive adults (23 years old, males and females; BMI: ~25) completed three conditions: 🔹 SIT: 7.5 hours of uninterrupted sitting. 🔹 SQUAT: Sitting interrupted with 15 bodyweight squats every 30 min. 🔹 WALK: Sitting interrupted with 2 min of walking every 30 min. Findings ✅ Muscle protein synthesis increased with movement: - SQUAT: +29% vs. sitting. - WALK: +48% vs. sitting. ✅ Squats boosted rpS6 phosphorylation (7.6x vs. 1.6x in sitting) - a marker of protein synthesis and muscle growth. ✅ Prolonged sitting led to a sharp reduction in daily step count (~2,100 steps/day), which may contribute to anabolic resistance over time. Long periods of sitting impair muscle protein synthesis and metabolic function. Simple movement every 30 minutes (squats or walking) improves amino acid utilization for muscle repair. Older adults and inactive individuals may benefit most from breaking up prolonged sitting Limitations 🔸 Short-term study. Long-term effects on muscle mass and strength are unknown 🔸 Inactive participants. Results may differ in habitually active individuals 🔸 No habitual movement control. The study didn’t compare results to normal daily activity.

Jeffrey Epstein survivor Virginia Giuffre posted on her Instagram that she’s been given four days to live after she was hit by a bus going 110 miles per hour. This has not been officially confirmed and it has not been posted on her X account — see her last X post from earlier this month below.👇🏻 I’m praying to GOD her account was hacked or something and this is not true. If it is, I have zero doubt this was a targeted hit! Virginia has exposed more about Jeffrey Epstein and his clients and co-conspirators single handedly via her lawsuits and by speaking out than our own damn FBI! Please pray for this incredible woman!