TODAY'S AJENDA #60

When was the last time your workout left you genuinely gasping-for-air-exhausted? If it’s been a while, let’s chat about high-intensity interval training (HIIT), especially sprint intervals (SIT). 

Wait, What’s HIIT? 

HITT is any workout where you alternate between short bursts of maximal effort (like sprinting or fast cycling) followed by recovery periods.

SIT (sprint interval training) is a specific type of HIIT. It’s more extreme. You’re going all-out for short bursts—about 20 to 30 seconds—followed by a longer recovery (around 2-4 minutes). Each of these sprints should feel like a 10 out of 10 effort.

I’ll be honest: Before working with professional trainer Korey Rowe, I’d go to the gym and never sweat, groan, or feel as though I was “about to die.” Ever. 

But when I began my Wellness Experiment with Korey last year, we started implementing one-minute high-intensity training intervals (incredibly effective and incredibly hard), which changed my fitness level in a significant way!

“Should I Still Do HIIT If I’m Over 50?” 

Absolutely. Especially if you’re over 50. 

As we age and go into post-menopause, we naturally lose aerobic capacity, muscle mass, and insulin sensitivity. This shift makes it harder to manage weight, blood sugar, and energy levels. 

This is where HIIT shines. A growing body of evidence shows HIIT can:

• Improve VO₂ max (your body's ability to use oxygen) by 5-7%, significantly better than steady-state training (Helgerud et al., 2007). 

• Improve blood sugar control and cardiovascular health in people with type 2 diabetes (Francois et al., 2015). 

• Enhance memory function. Just 6 months of HIIT can lead to memory improvements in adults aged 65-86. Even more impressive? The benefits last for at least 5 years (Blackmore et al., 2024). 

A Beginner’s Guide to HIIT 

If you’re new to the world of HIIT, here’s what Korey and I recommend: 

Warm up for 5 minutes with easy movement. Then sprint (run, row, bike) for 20-30 seconds at a 10 out of 10 effort. Recover for 90 seconds with walking or easy pedaling. Repeat 4-6 times, then cool down for a couple of minutes with gentle movement and stretching. 

Start just once a week. That’s it! When this feels more manageable (usually after 2-3 weeks), add a second session.

Used to doing strenuous cardio? Here’s your protocol: Go for 30 seconds on (all-out effort), 30 seconds off (active recovery), and repeat 4-6 times. We suggest doing this twice a week. 

“Should I swap all my workouts for HIIT?” No! Just layer it in alongside weight training (for muscle and bone) and lower-intensity endurance cardio (for recovery and endurance). This rotation trio hits all your pillars—strength, stamina, and metabolic health. 

Join The Wellness Experiment

Want to start HIIT but have no idea where to start? Or maybe you tried before, but got discouraged after you had to miss a workout? I’ve been exactly where you are, which is why Korey and I created The Wellness Experiment. 

The Wellness Experiment is your personal wellness program. It has straightforward HIIT workouts, easy-to-follow nutrition plans, and a community that keeps you accountable (in the best way!). This is the system I used to get fitness results, and now you can follow the exact same one to achieve your own incredible results.

Meet Dr. Becky. She’s a clinical psychologist, mom of three, and founder of Good Inside, a parenting platform and global community. With a #1 New York Times bestselling book, a viral social media presence, and a chart-topping podcast, she’s helped a generation of parents become sturdy, confident leaders, so they can raise sturdy, confident kids. 

I reached out to Dr. Becky because many Ajenda readers aren’t just parents—some of you are grandparents, too! But there’s little guidance out there on navigating this tricky life transition. How can you be that steady, loving presence without overstepping? What happens when you disagree with your adult child’s parenting choices? 

Here’s what Dr. Becky had to say: 

I don’t love the word mistake—it feels harsh and final! But one common misconception is thinking that adult children want advice. They might - and if they do, they’ll ask. More than anything, what parents really need is support. A phrase I’ve come up with and often used, “Feelings seek support, not solutions.” 

What does that look like? When your kid (now parent!) is sharing something challenging or is struggling in any way, sharing things like, “This feels hard because it is hard,” “You’re doing a great job,” or “No one knows everything, it's okay that this feels tricky” can go a long way.

There’s a shift toward seeing “bad” behavior not as a character deficit, but as a skill deficit. After all, kids are born with all the feelings and none of the skills to manage them. 

More and more parents today understand that we need to act like coaches: Teaching kids the skills they’re missing, like emotional regulation and frustration tolerance, rather than punishing them for not having those skills in the first place. 

This is why many parents are moving away from things like “Go to your room!” It’s not about being soft or permissive: It’s about knowing that punishment doesn’t build skills, but a combination of firm boundaries, validation, and practice can.

First, honor how new this is—for everyone. There’s a new baby in the family, and the last time there was a baby, you were in control. Now, you’re an observer. That shift can be emotional. It’s hard to love so deeply, to care so much, and yet not be the one making the decisions. Acknowledge that to yourself. That feeling is real, and totally normal.

Then, lead with connection over being right. There will be moments when your adult child does something that surprises you or feels different from how you did it. You might feel the urge to jump in, explain, or correct. Instead, pause. Choose curiosity and support. That’s the difference between saying, “Why are you doing it like that? We never did that and you turned out fine,” and saying, “Oh, this is new for me. I’d love to learn more.” That second version builds trust and brings you closer.

I'd love to offer three steps here: 

Step 1) Check in with yourself. It’s tricky to love a child so deeply and not be in the driver’s seat. That’s hard, and validating your own experience can give you clarity. Maybe ask yourself, "Am I reacting out of the discomfort of not being in charge here, or is this something that truly needs to be addressed?" 

Step 2) Pause. Sleep on it. Wait a day or two. Time often helps us have perspective. Wait until you feel grounded. 

Step 3) Connect. If after reflection, you still feel it’s important to say something, begin with connection: “Hey–first of all, I’m on your team. And I promise this isn’t coming from a place of criticism, it’s coming from care. I noticed something and thought it might be worth talking through together."

Over a thousand of you signed up for Today’s Ajenda last week (if you’re new here, welcome!). With so many new faces, I wanted to share one of my most-asked questions about my skincare routine: What’s the product I couldn’t live without? 

The answer? It’s actually not a topical skincare product at all. It’s an ingestible skin booster: Pique’s Radiant Skin Duo*. My OGs know I’m absolutely obsessed with Pique. 

I first discovered Pique’s Radiant Skin Duo several months ago when I started my own skincare experiment. Fast-forward to today, and my skin has become clearer, brighter, and deeply hydrated, to the extent that people have been noticing and inquiring!

This isn’t just another step in your skincare routine. It’s an inside-out approach to radiance. The duo combines two powerhouse products, both with peer-reviewed literature evidence behind their benefits: 

• Sun Goddess Matcha – A ceremonial-grade match packed with EGCG antioxidants that help firm, brighten, and clarify skin while giving calm, sustained energy. This powder is quadruple-toxin screened so I am assured it’s of the highest quality.  

• B•T Fountain – I’m obsessed with this and add it to my water every day! This refreshing beauty electrolyte is formulated with clinically proven ceramides that hydrate at a cellular level, reduce redness, smooth fine lines, and enhance your natural glow. It’s also vegan and free from added sugars, preservatives, or artificial ingredients. 

While these sachets aren’t a replacement for a healthy diet, hydration, and topical skincare, they complement a holistic approach to skin health.

Here’s to healthy, glowing skin—starting from within! 

When it comes to body fat, we tend to treat it like a parking ticket or a spider in the shower—unwelcome and alarming. But not all fat is created equal, and understanding the differences between white, brown, beige, and visceral fat can shift your mindset from “Get rid of it!” to “I can work with this!” 

Here’s what to know: 

The Storage Unit: White Fat 

White fat is your body’s main energy reserve. It stores extra calories inside each cell as a single, dense pocket of fat and releases hormones that help regulate hunger and metabolism. 

But too much, especially around your midsection, raises the risk of insulin resistance, inflammation, and chronic disease.

The Troublemaker: Visceral Fat 

Visceral fat is a type of white fat that lives deep in your abdomen, wrapping itself around your internal organs. It’s the most dangerous, releasing inflammatory molecules called cytokines, which have been linked to heart disease, type 2 diabetes, and even Alzheimer’s. 

One study found that people with visceral fat had a 44% higher risk of developing heart disease, even if their weight or BMI was normal. They also faced a 43% increased risk of developing cancer.

The Calorie Burner: Brown Fat 

Now for the good news: Meet brown fat, which actually burns energy instead of storing it in a process called non-shivering thermogenesis. The more active brown fat is, the more it may support weight loss, blood sugar control, and healthier cholesterol levels. 

Brown fat is most abundant in newborns (who need help staying warm), but adults retain small amounts in certain areas. To activate brown fat, you can: 

• Sleep in a cool room. Just one month of sleeping at 66°F increased brown fat volume by 42% and fat metabolic activity by 10%. 

• Exercise. While it doesn’t “turn on” brown fat the same way the cold does, exercise can trigger the release of helpful molecules from brown fat that support fat burning and metabolic health.

The Shape-Shifter: Beige Fat 

Even more exciting is the recent discovery of beige fat—white fat that can transform into brown-like fat under the right conditions. When activated, beige fat burns calories and may protect against obesity-related diseases. 

So how do you activate it? Like brown fat, cold exposure and exercise are key. Plus research suggests certain foods such as capsaicin (spicy peppers), resveratrol (red grapes), and curcumin (turmeric), green tea, and fish oil may help. 

Bottom Line

Not all fat is bad, and your goal shouldn’t be “to burn it all away.” White fat stores, visceral fat harms, brown fat burns, and beige fat can shapeshift. Your health depends less on how much fat you have, and more on what kind and where it lives.

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ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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