Berry & Kale Summer Salad

Looking for a delicious way to increase your fruit and vegetable intake? We've got just the recipe for you! This vibrant summer salad is not only packed with nutrients but also easy to prepare ahead of time, making it perfect for busy weekdays.

Salad Ingredients (Serves 4)

• 4 cups finely chopped kale

• 1 cup strawberries, sliced

• 1 cup blueberries

• 1/2 cup crumbled goat cheese

• 1/4 cup chopped almonds

Dressing Ingredients (Serves 4)

• 1/4 cup olive oil

• 1 tbsp maple syrup

• 1 tbsp dijon mustard

• ½ cup white wine vinegar

• salt and pepper to taste

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How to make

1. Chop kale (finely), strawberries, and almonds

2. In a large bowl, combine kale, berries, goat cheese, almonds and mix  

3. In a separate bowl, mix dressing ingredients  

4. Store the dressing in a separate container or jar to keep your salad fresh and crunchy

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The Perfect Blend

This simple yet flavorful salad combines the crunch of kale with the sweetness of fresh berries. The creamy goat cheese adds a tangy contrast, while chopped almonds provide a satisfying crunch and healthy fats. The homemade dressing ties everything together with a perfect balance of sweet and savory notes.

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Why We Love This Salad

1. Nutrient-dense: Each serving provides about 2 cups of vegetables and fruits.

2. Fruit-forward: 1/2 cup of berries per serving offers natural sweetness and vitamins.

3. Protein-friendly: Add 3-4 oz of your favorite protein for a complete meal.

4. Meal prep champion: Prepare in advance for quick, healthy meals all week.

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Reaching Your Health Goals

Remember, aiming for 600-800 grams of fruits and vegetables daily is a great goal for optimal health. This salad provides about 300 grams per serving, getting you well on your way to that target. By incorporating this colorful salad into your meal rotation, you're not just eating well – you're investing in your long-term health.  

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Customization Tips

Want to make it even more filling? Top each serving with 3-4 oz of grilled chicken, salmon, or tofu for added protein. The possibilities are endless!

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Bionic Beat v12: Sleep Optimization

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Sleep is a foundational piece of our health and well-being, yet it's often overlooked in our busy lives.

Luckily, society is shifting and valuing sleep is becoming popular.

This week, we're diving into the world of sleep to understand its impact on our mental and physical health, and how we can optimize it for better overall performance (quick hint, it’s not usually the lack of a drug or supplement causing you to not sleep optimally).

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Our nationwide expansion means you have more chances to refer

We are currently available in NC, VA, CO, FL, MD & UT (with more states on the way).

Take advantage of this special end-of-month promotion by sharing promo code JULY15 with a friend of family member. Get a $50 Amazon gift card when they sign up. All they have to do is mention your name in their intro call.

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Sleep Hygiene and Optimization

As racing legend Bobby Unser once said, "Success is where preparation and opportunity meet." This wisdom applies perfectly to sleep hygiene. By preparing your environment and habits for optimal sleep, you create the opportunity for consistently restful nights.

Creating an ideal sleep environment and maintaining a consistent sleep schedule are crucial for quality rest. Here are some key tips to set yourself up for sleep success:

• Keep your bedroom dark, quiet, and cool
• Use comfortable bedding and pillows
• Limit screen time before bed
• Stick to a consistent sleep and wake time, even on weekends
• Create a relaxing bedtime routine

Use the 3,2,1 rule. 3 hours before bed stop eating and drinking, 2 hours before bed stop working, 1 hour before bed no screens.  

For more insights, check out Matt Walker's video:

6 tips for better sleep

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The Bidirectional Relationship Between Sleep and Mental Health

Sleep and mental health are intimately connected. Poor sleep can exacerbate mental health issues, while mental health problems can disrupt sleep patterns.

1. Lack of sleep can increase risk of depression and anxiety
2. Good sleep helps regulate emotions and manage stress
3. Chronic insomnia is linked to higher rates of mood disorders

Check out this video from Jared reviewing the connection between sleep and mental health. The Importance of Good Sleep

For those struggling with sleep issues related to mental health, there are effective treatments available.

The Department of Veterans Affairs has developed a Cognitive Behavioral Therapy for Insomnia (CBT-I) app, which can be a valuable tool:

CBT-i Coach | VA Mobile

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The Impact of Sleep Duration on Physical Health and Performance

Sleep isn't just about feeling rested – it's crucial for our physical health and daily performance. Inadequate sleep is linked to increased risk of cardiovascular disease, obesity, and weakened immune function.

Good sleep supports cognitive function, including memory, decision-making, and creativity. Proper sleep helps regulate hormones that control appetite and metabolism.

This paper looked at over 385 thousand people and those with better sleep had 35% less heart disease: Sleep patterns, genetic susceptibility, and incident cardiovascular disease: a prospective study of 385 292 UK biobank participants

Also, check out this video from CBS This Morning on diet and sleep: A lack of sleep can lead to overeating

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Have a question? Send your care team a message!

We're here to help you on your journey.

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Not yet a member?

Join other health-conscious members in optimizing your health!

Join Bionic Health

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Bionic Health Advisor Spotlighted on Huberman Lab: Breakthrough Insights in Women's Health

At Bionic Health, we take pride in our world-class advisors who are at the forefront of health and fitness research. Recently, one of our esteemed advisors, Dr. Abbie Smith-Ryan, received a notable mention on the renowned Huberman Lab podcast. This recognition not only highlights Dr. Smith-Ryan's expertise but also underscores the cutting-edge approach we take at Bionic Health. Let's explore the wealth of information shared in this episode and how it relates to our mission.

In this week's Huberman Lab podcast episode – renowned exercise physiologist – Dr. Stacy Sims, gave a special shoutout to Dr. Abbie Smith-Ryan's research on nutrient timing in women. This acknowledgment on such a prestigious platform reinforces the significance of Dr. Smith-Ryan's work and, by extension, the expertise we bring to our clients at Bionic Health.

Key topics include:

• Age-specific exercise and nutrition protocols for women
• The impact of menstrual cycles on fitness
• Optimal training combinations for body composition and longevity
• Debunking common myths in women's health

Discover how the latest research is reshaping our approach to women's wellness, and learn why Bionic Health's collaboration with top experts like Dr. Smith-Ryan keeps us at the forefront of health innovation.

Don't miss this essential listen for anyone interested in optimizing women's health and performance!

Spotify | Apple Podcasts | Youtube
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Want to learn more? Schedule a call today to learn more about how Bionic Health can help you achieve your goals!

Revolutionizing Men's Health: Insights from Dr. Andrew Sun on Testosterone and Wellness

Are you curious about the latest developments in men's health and hormone optimization? Our recent podcast episode with Dr. Andrew Sun, a Harvard-trained urologist specializing in men's sexual and hormonal health, offers groundbreaking insights into the world of testosterone and its impact on overall wellness.

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Watch here, or listen on your preferred platform:

Spotify | Apple Podcasts | Youtube Music

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Key Takeaways:

1. Testosterone is more than just muscles and sex
2. Low testosterone can be a "check engine light" for your body
3. Lifestyle factors play a crucial role in testosterone levels
4. There are multiple options for testosterone replacement therapy
5. Optimizing testosterone can improve overall health and longevity

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The Multifaceted Role of Testosterone

In this episode Drs. Pelo and Sun discuss:

0:00 - Introduction

1:42 - Dr. Sun's Journey into Men's Health: Dr. Sun shares his fascinating path from aspiring neurosurgeon to becoming passionate about men's sexual health. He describes a pivotal experience at the VA hospital that shaped his career focus.

5:36 - The Holistic Impact of Testosterone: Learn how testosterone affects more than just muscles and libido. Dr. Sun explains its role in energy levels, mental clarity, and overall metabolic health.

9:58 - Testosterone as the Body's "Check Engine Light": Dr. Sun introduces the concept of testosterone levels as an indicator of overall health, comparing low testosterone to a car's check engine light.

13:44 - Surprising Facts About Testosterone Levels: Discover why age isn't always the determining factor in testosterone levels. Dr. Sun reveals he's seen 70-year-olds with high testosterone and 25-year-olds with concerningly low levels.

17:51 - The Risks of Low Testosterone: A discussion of recent research showing the potential dangers of chronically low testosterone, including increased risk of cardiovascular issues and reduced lifespan.

23:33 - Treatment Options Explored: Dr. Sun breaks down the various testosterone replacement therapies, from pills and gels to injections and pellets, discussing the pros and cons of each.

28:40 - Debunking Testosterone Myths: An enlightening conversation about the realities of testosterone therapy, addressing common misconceptions about muscle gain and side effects.

32:14 - The Future of Men's Health: Dr. Sun shares his vision for comprehensive men's health, combining hormone optimization with lifestyle changes for optimal wellness.

34:20 - Closing Thoughts

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Take Action for Your Health

Are you ready to take control of your hormonal health? Whether you're experiencing symptoms of low testosterone or simply want to optimize your overall wellness, it's time to take action.

1. Evaluate your lifestyle: Are you getting enough sleep? Maintaining a healthy diet? Exercising regularly?
2. Consider getting your testosterone levels checked, especially if you're experiencing fatigue, low libido, or other symptoms
3. Consult with a healthcare professional about your options for optimizing your hormonal health

Remember, as Dr. Sun emphasized, men's health is about more than just addressing immediate concerns – it's about investing in your long-term well-being and quality of life.

At Bionic Health, we're committed to helping you achieve optimal health through personalized, cutting-edge care. Take the first step towards a healthier, more vibrant you by exploring our services and speaking with one of our expert healthcare providers.

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Join Bionic Today to Schedule Your Personalized Health Assessments

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Still have questions? Schedule a free consultation to learn more

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Navigating the Complex World of Female Hormones: The Bionic Health Approach

At Bionic Health,our mission is to provide "Optimal Health for All" - and that includes you. We understand that female hormones can often seem like a confusing minefield, but our Female Hormone Health Module is designed tosimplify this complex topic and provide you with personalized insights and solutions.

Understanding Female Hormones: A Comprehensive Approach

Female hormones play a crucial role in overall health, affecting everything from mood and energy levels to bone density and cognitive function. Our comprehensive approach examines multiple key hormones:

1. Estrogen

2. Progesterone

3. DHEA

4. Cortisol

5. Testosterone

By analyzing these hormones through advanced blood work, we can create a complete picture of your hormonal health.

Personalized Care for Every Stage of Life

For Young,Healthy Women

If you're a healthy young woman, our module offers:

- Baseline hormone level assessments

- Regular tracking to ensure optimal levels

- Early detection of potential imbalances

For Women with PCOS

If you're dealing with high testosterone levels or signs of Polycystic Ovary Syndrome (PCOS), weprovide:

- Targeted hormone analysis

- Customized treatment plans

- Ongoing support and monitoring

For Perimenopausal and Menopausal Women

As you approach or enter menopause, we offer:

- Comprehensive hormone assessments

- Discussion of Hormone Replacement Therapy (HRT) options

- Personalized treatment plans based on your unique needs and preferences

The Bionic Health Difference: Expert-Guided Care

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Our Female Hormone Health Module is developed and overseen by leading experts in the field. We're proud to have Tara Scott, known as the "Hormone Guru," as our consultant and advisor. Her expertise helps us:

1. Develop cutting-edge protocols

2. Provide the most up-to-date care for our members

3. Stay abreast of the latest research in hormone health

The Power of Hormone Replacement Therapy (HRT)

Recent studies have highlighted the potential benefits of HRT, including: 

- Improved cognitive health

- Enhanced bone density

- Better overall quality of life

At Bionic Health,we're committed to helping you understand both the risks and benefits of HRT.Our team will guide you through the decision-making process, ensuring you have all the information you need to make the best choice for your health.

Why Hormone Health Matters

Optimizing your hormone health can lead to numerous benefits:

- Improved energy levels

- Better mood stability

- Enhanced cognitive function

- Stronger bones

- Improved cardiovascular health

- Better sleep quality

- Increased overall well-being

Your Hormone Health Journey Starts Here

At Bionic Health,we're excited to guide you on your journey to optimal hormone health. OurFemale Hormone Health Module offers:

1. Comprehensive hormone testing

2. Expert analysis of your results

3. Personalized treatment plans

4. Access to cutting-edge hormone therapies when appropriate

5. Ongoing support and monitoring

Don't let hormonal imbalances hold you back from living your best life. Whether you're in your reproductive years, approaching menopause, or beyond, our Female Hormone Health Module can help you achieve optimal health and wellness.

Take Control of Your Hormone Health Today

Ready to demystify your hormones and take control of your health? Contact Bionic Health today to learn more about our Female Hormone Health Module. Discover how understanding and optimizing your hormones can transform your health and enhance your quality of life.

Your journey to hormonal balance and optimal wellness starts now. Let's navigate the world of female hormones together, empowering you with knowledge, personalized care, and cutting-edge solutions!

Bionic Health & Athletic Lab: Unveiling the Future of Personalized Wellness

Are you ready to take control of your health and unlock your full potential? Join Bionic Health and Athletic Lab for an exclusive in-person event that will revolutionize your approach to wellness. Our upcoming sessions in Cary, North Carolina, promise to be a game-changer for anyone interested in optimizing their health and extending their lifespan.

Why Attend Our Personalized Wellness Event?

In today's fast-paced world, traditional healthcare often falls short of addressing our individual needs. That's where Bionic Health comes in. We're passionate about our mission of bringing optimal health to all, and we're excited to share our insights with you.

What You'll Learn

Our Chief Medical Officer, Dr. Jared Pelo, emphasizes, "Bionic Health offers the latest in technology, medical treatments, and health programs to extend your lifespan & optimize your health." At our event, you'll discover:

1. Medicine 3.0: Uncover the next evolution in healthcare and how it applies to you.
2. Shortcomings in Traditional Medicine: Understand why conventional approaches may be limiting your health potential.
3. Secrets of Longevity: Learn why some people live healthier for longer and how you can too.
4. Preventative & Precision Medicine: Explore cutting-edge approaches to tailor health strategies to your unique biology.
5. Biological Age: Find out how your body's age differs from your chronological age and what it means for your health.

The Bionic Health Difference

At Bionic Health, we believe in a proactive approach to wellness. Our event will introduce you to concepts like:

• Longevity Medicine: Strategies to not just live longer, but live better.
• Personalized Health Metrics: Understand key indicators like biological age and cardiac event risk.
• Optimal Health Coverage: Learn how to achieve comprehensive health optimization.

Event Details

Don't miss this opportunity to transform your health journey. We're offering two convenient sessions:

• Wednesday, July 24th at 5:45 PM
• Saturday, July 27th at 10:45 AM

Both events will be held at Athletic Lab in Cary, North Carolina.

Athletic Lab

110 Competition Ctr Dr

Suite 150, Cary, NC 27513

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Your Path to Optimal Health Starts Here

Whether you're an athlete looking to enhance your performance, a health enthusiast seeking the latest in wellness technology, or someone simply curious about living your best life, this event is for you.

Join us to discover what optimal health truly means for you. Learn how Bionic Health's innovative approach can help you achieve:

• A lower biological age (Our members are an average of 6.3 years younger than their chronological age – and getting younger!)
• Reduced risk of cardiac events
• Comprehensive health optimization

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Bionic Health: Affordable, precision medicine for optimal health, delivered by physicians and AI working together.

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APOE4 and Alzheimer's: Separating Fact from Fear

Read the article, here: APOE4 homozygosity represents a distinct genetic form of Alzheimer’s disease

The APOE Puzzle

Recent research has sparked debate about the link between APOE genes and Alzheimer's disease. Let's dive into what this means for you and your brain health.

Key Takeaways:

1. APOE4 genes are associated with higher Alzheimer's risk
2. Having APOE4 genes doesn't guarantee you'll develop Alzheimer's
3. Biological markers alone don't equal a clinical diagnosis
4. Lifestyle factors play a crucial role in brain health

Understanding the Study

A recent paper claimed that individuals with two copies of the APOE4 gene (APOE4/4) will inevitably develop Alzheimer's. However, this conclusion is problematic for several reasons:

1. It relies on biological markers rather than clinical symptoms
2. It ignores a significant percentage of APOE4/4 carriers without cognitive impairment
3. It conflates biological changes with actual disease

Breaking Down the Numbers

The study showed:

• 21% of APOE4/4 carriers had clinical Alzheimer's
• 22% had mild cognitive impairment
• 57% showed no clinical signs of cognitive decline

Should You Get Tested for APOE?

Knowing your APOE status can be valuable:

• It can motivate you to adopt brain-healthy habits
• It allows for more targeted prevention strategies

However, it's crucial to understand that genes are not destiny.

Risk Factors and Prevention

Approximate lifetime Alzheimer's risk based on APOE status:

• No APOE4: ~4%
• One APOE4 copy: ~10%
• Two APOE4 copies: ~21%

Regardless of your genetic status, you can reduce your risk through:

• Regular exercise
• Mental stimulation
• Maintaining healthy cholesterol levels
• Ensuring a good omega-3 index

The Bottom Line

While APOE4 genes do increase Alzheimer's risk, they don't guarantee the disease. Biological markers are just one piece of the puzzle. Clinical symptoms and overall brain health are equally, if not more, important.

Remember, your lifestyle choices have a powerful impact on your brain health. By staying active, eating well, and keeping your mind engaged, you can significantly influence your cognitive future, regardless of your genetic predisposition.

Always consult with healthcare professionals for personalized advice and remember - knowledge is power when it comes to your health!

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The Power of Early Detection: Revolutionizing Healthcare

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The Importance of Early Detection

Early detection is crucial in managing and treating various diseases. By identifying health issues in their initial stages, we can dramatically improve outcomes and quality of life.

Key Takeaways:

1. Catching cancer at stage one significantly improves curability
2. Early detection of cardiovascular disease can prevent serious complications
3. Identifying dementia signs before full onset allows for better management
4. Personalized screening and treatment plans are essential for optimal health

Personalized Medicine: The Future of Healthcare

The concept of "Medicine 3.0", as described in Peter Attia's book "Outlive", emphasizes treating individuals rather than cohorts. This approach leverages AI and machine learning to create precise, personalized action plans for each patient.

Implementing Early Detection Strategies

1. Regular cancer screenings at appropriate intervals
2. Cardiovascular assessments, including lipoprotein(a) testing
3. Cognitive health monitoring
4. Personalized treatment plans guided by healthcare professionals

By embracing these strategies and the power of personalized medicine, we can build a healthcare system that's more effective, efficient, and tailored to individual needs. The technology exists - now it's time to implement these systems at scale for better health outcomes for all.

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The Power of Early Detection: Revolutionizing Healthcare

Cancer Screening: Navigating Modern Detection Methods

Episode Title: "The Promise and Pitfalls of Advanced Cancer Screening"

Curious about advanced cancer screening methods? In this video, Jared dives into two cutting-edge cancer screening methods: liquid biopsies (such as the Galleri test) and whole-body MRIs. These innovative approaches offer new hope in early cancer detection, but they also come with important considerations.

Key Takeaways:

1. Liquid Biopsies:
   • High specificity but may produce false positives
   • Excellent negative predictive value (98.5%)
   • Positive predictive value of 43%
2. Whole-Body MRIs:
   • Effective at detecting cancer, but often flag non-cancerous anomalies
   • First scan most likely to find anomalies requiring follow-up
   • High sensitivity but lower positive predictive value (25% in the study discussed)
3. Decision-Making:
   • Weigh benefits of early detection against potential stress from false positives
   • Consider individual risk factors and emotional readiness
   • Consult with healthcare providers to make informed decisions

Bionic Health emphasizes that while these tests offer powerful tools for early cancer detection, they require careful consideration of both their strengths and limitations. The peace of mind from a negative result must be balanced against the potential anxiety from false positives. As we continue to advance in medical technology, it's crucial to approach these screenings with a clear understanding of their capabilities and implications.