Learn about how you can slash your exercise time with high-intensity interval training (HIIT) — and the science that backs it up; how “collective narcissism” can make groups toxic; and how dolphins make friends strategically.

HIIT Is the Science-Backed Workout That Can Slash Your Exercise Time by Ashley Hamer

• Burgomaster, K. A., Howarth, K. R., Phillips, S. M., Rakobowchuk, M., MacDonald, M. J., McGee, S. L., & Gibala, M. J. (2008). Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. The Journal of Physiology, 586(1), 151–160. https://doi.org/10.1113/jphysiol.2007.142109
• Gillen, J. B., Martin, B. J., MacInnis, M. J., Skelly, L. E., Tarnopolsky, M. A., & Gibala, M. J. (2016). Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment. PLOS ONE, 11(4), e0154075. https://doi.org/10.1371/journal.pone.0154075
• Reynolds, G. (2016, May 2). 1 Minute of All-Out Exercise May Have Benefits of 45 Minutes of Moderate Exertion. Well. New York Times. https://well.blogs.nytimes.com/2016/04/27/1-minute-of-all-out-exercise-may-equal-45-minutes-of-moderate-exertion/?_r=1
• Stoppani, J. (2016, July 23). The Ultimate 8-Week HIIT For Fat-Burning Program. Bodybuilding.com. 8-week-hiit-for-fat-burning-program.html">https://www.bodybuilding.com/content/ultimate-8-week-hiit-for-fat-burning-program.html

"Collective narcissism" makes members of groups and nations toxic — but you can fight it by Kelsey Donk

• Jarrett, C. (2017). How ‘collective narcissism’ is directing world politics. Bbc.Com. https://www.bbc.com/future/article/20170303-how-collective-narcissism-is-directing-world-politics
• Shukla, A. (2020, July 21). Collective Narcissism: Proud Groups & Nationalism make us toxic. Cognition Today. https://cognitiontoday.com/2020/07/collective-narcissism-nationalism-toxic-groups/
• Agnieszka Golec de Zavala. (2017, January 25). Welcome to the age of collective narcissism. The Conversation. https://theconversation.com/welcome-to-the-age-of-collective-narcissism-71196
• de Zavala, A. G., Cichocka, A., Eidelson, R., & Jayawickreme, N. (2009). Collective narcissism and its social consequences. Journal of Personality and Social Psychology, 97(6), 1074–1096. https://doi.org/10.1037/a0016904
• Frankfurt School: The Culture Industry: Enlightenment as Mass Deception. (2020). Marxists.org. industry.htm">https://www.marxists.org/reference/archive/adorno/1944/culture-industry.htm

Dolphins make friends strategically by Steffie Drucker

• Young dolphins pick their friends wisely. (2020). EurekAlert! ydp072320.php">https://www.eurekalert.org/pub_releases/2020-07/du-ydp072320.php
• Dolphin Courtship: Brutal, Cunning and Complex. (1992, February 17). The New York Times. courtship-brutal-cunning-and-complex.html">https://www.nytimes.com/1992/02/18/science/dolphin-courtship-brutal-cunning-and-complex.html
• Galezo, A. A., Foroughirad, V., Krzyszczyk, E., Frère, C. H., & Mann, J. (2020). Juvenile social dynamics reflect adult reproductive strategies in bottlenose dolphins. Behavioral Ecology. https://doi.org/10.1093/beheco/araa068

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Find episode transcript here: daily-4e53644e.simplecast.com/episodes/a-science-backed-workout-in-10-minutes-how-collective-narcissism-makes-groups-toxic-and-how-dolphins-make-friends">https://curiosity-daily-4e53644e.simplecast.com/episodes/a-science-backed-workout-in-10-minutes-how-collective-narcissism-makes-groups-toxic-and-how-dolphins-make-friends