Optimize Your Fitness Journey with Performance Testing

In this insightful episode of the Medicine 3.0 podcast, Bionic Health advisors Kelly and Anna dive into the world of performance testing and how it can revolutionize your fitness journey. Whether you're a seasoned athlete or just beginning to incorporate exercise into your routine, establishing a baseline through comprehensive testing provides invaluable data to guide your path toward optimal health.

Why Performance Testing Matters

Performance testing gives you a clear picture of where you stand across multiple fitness domains. As Anna explains, "We recommend it to get a baseline of where our members are at currently in their fitness. They get percentiles, and that's helpful to get a knowledge of where they're at and where they should go."

This data-driven approach transforms abstract fitness goals into tangible metrics that can be tracked and improved over time. By establishing these baselines, your Bionic Health team can create truly personalized recommendations tailored to your specific needs.

What to Expect During Testing

The comprehensive performance testing protocol at Bionic Health includes:

• VO2 Max Testing - The gold standard for measuring cardiorespiratory fitness, conducted on a stationary bike
• Strength Assessments - Including bench press and leg press for maximal strength evaluation
• Muscular Endurance Tests - Push-ups and dead hang measurements
• Hand Grip Strength - An excellent indicator of overall body strength
• Mobility Assessments - Evaluating shoulder, hip, ankle, and knee mobility
• Vertical Jump - Measuring power, which tends to decline most rapidly with age

Many members feel nervous about performance testing or believe they need to "train before they train." Kelly and Anna emphasize there's no need to worry—the purpose is simply to establish a starting point. "There's really no pressure to get any certain score right off the bat," Anna reassures. "It's just getting more information that's valuable for how to improve looking forward."

The Science Behind VO2 Max

The VO2 Max test measures how efficiently your aerobic system uses oxygen during maximal exertion. This data helps determine your personal heart rate zones for training, allowing for more precise workout programming. As Kelly explains, the test also provides insights into metabolic flexibility—your body's ability to switch between different energy sources during exercise.

Tracking Progress Over Time

Most members who return for follow-up testing see significant improvements across multiple metrics, particularly in VO2 Max and bench press strength. The recommended retesting frequency is every 6-12 months, allowing sufficient time for meaningful changes to occur while keeping you accountable to your fitness goals.

Beyond the Numbers

Performance testing isn't just about achieving high percentile rankings—it's about optimizing your health for longevity and quality of life. As Anna notes, "A lot of our members join Bionic with the goal of aging comfortably and being able to do the things that they love long-term."

Even members who regularly strength train often discover opportunities for improvement in their programming. The testing process frequently reveals needs for more strategic progressive overload or better balance between different fitness domains.

Take the First Step

If you've been hesitating to schedule your performance testing session, Kelly and Anna have one clear message: don't wait. The valuable information gained from these assessments will help you work more efficiently toward your goals, whether you're just starting out or looking to optimize an existing routine.

"Performance testing is valuable for all of our members," Anna concludes. "It gives a lot of valuable information on how to improve in all of these different areas... we can really work with you one-on-one to slowly add in training or adjust to your specific goals."

Ready to establish your fitness baseline? Contact your Bionic Health advisor today to schedule your performance testing session.

Podcast Timestamps:

00:08 - Introduction and welcome
00:58 - Overview of performance testing benefits and protocols
03:53 - VO2 Max testing explained
09:53 - Using heart rate data for personalized training zones
12:50 - Strength and grip testing protocols
16:25 - Importance of mobility for healthy aging
18:55 - Vertical jump testing and power assessment
20:06 - Plyometric training discussion
23:55 - Recommended frequency for retesting
25:19 - Balancing different training modalities
26:42 - Final thoughts and encouragement for members
29:05 - Closing remarks

‍

Fighting Heart Disease Like Cancer: A Conversation with Dr. Mike McConnell

In this episode of the Bionic Health podcast, Dr. Jared Pelo sits down with cardiologist Dr. Mike McConnell to discuss a revolutionary approach to heart disease prevention. Dr. McConnell, who authored the book "Fight Heart Disease Like Cancer," shares his expertise on early detection, risk assessment, and proactive treatment strategies.

Rethinking Heart Disease

Dr. McConnell challenges the traditional view of heart disease as simply a "plumbing problem" where arteries gradually get clogged. Instead, he frames it as an active biological process more similar to cancer, where growths develop in the arteries that supply blood to the heart. These growths can remain asymptomatic until a blood clot forms, potentially causing a sudden and catastrophic event - as happened with Dr. McConnell's own father-in-law.

"We're in this amazing era of tools, both for prevention from a lifestyle perspective and from a medication perspective that we can really stop this," Dr. McConnell explains. "We shouldn't be having people who have blockages and need stents or bypass surgery or having heart attacks."

Early Detection and Screening

The conversation explores various screening methods for heart disease, including:

1. Risk Assessment Scores - Evaluating factors like age, gender, cholesterol levels, blood pressure, diabetes status, and smoking habits
2. Coronary Calcium Scans - A rapid CAT scan that detects calcified plaques in arteries
3. CT Angiograms - More detailed imaging that shows both calcified and soft plaques
4. Retinal Imaging with AI - An innovative approach using eye scans to detect cardiovascular risk

Dr. McConnell highlights the importance of early screening, especially for those with a family history of heart disease. He also discusses how these imaging tools can help motivate patients to take their risk factors seriously and adhere to treatment plans.

The Essential Eight for Heart Health

The American Heart Association's "Life's Essential Eight" provides a framework for heart disease prevention:

1. Blood sugar management
2. Cholesterol control
3. Blood pressure regulation
4. Regular physical activity
5. Healthy diet
6. Avoiding smoking
7. Maintaining healthy weight
8. Getting adequate sleep

Dr. McConnell adds two more important factors to this list: limiting alcohol consumption and managing stress.

Combining Lifestyle and Medication

While lifestyle modifications are important, Dr. McConnell acknowledges their limitations. He advocates for a combined approach:

"The more you can do with lifestyle, the less you need medication. So that's sort of part of the bargaining or discussion that we have," he explains.

Dr. McConnell notes that only about one in three eligible people in the US are taking cholesterol-lowering medication, even though guidelines would recommend it. He sees tremendous opportunity in increasing awareness and proactive treatment.

Looking to the Future

Dr. McConnell shares exciting developments in heart disease prevention, including using AI to analyze retinal images for cardiovascular risk assessment. His company, Toku, is working to bring this technology to market, which could potentially identify at-risk individuals during routine eye exams.

"Not everybody's day to day, unlike me, most people are not thinking about their heart disease risk every day," he says. "Why not when you're making contact with optometry, ophthalmology, getting an eye exam, that there's an opportunity to say, look, your retina looks like you have some increased risk."

For those interested in learning more, Dr. McConnell's book "Fight Heart Disease Like Cancer" and website (FHDLC.info) provide additional resources and guidance.

As Dr. Pelo notes at the conclusion of their conversation, following Dr. McConnell's advice on screening and prevention could save countless lives - perhaps the greatest impact a physician can have.

Timestamps:

00:00 - Introduction and welcome
00:22 - Dr. McConnell's background and career journey
03:09 - How Dr. McConnell decided to become a physician
05:35 - Framework for understanding heart disease
09:18 - Personal stories motivating heart disease prevention
10:30 - Heart disease screening approaches and risk assessment
14:58 - The "Life's Essential Eight" for heart health
19:11 - Retinal imaging for cardiovascular risk assessment
24:03 - Expanding heart health screening through eye exams
27:08 - Using imaging to motivate patients
30:05 - Balancing lifestyle changes and medication
33:39 - Advanced imaging: CT angiograms and soft plaque detection
40:15 - Where to find more information
41:22 - Closing thoughts

Member Spotlight: Alex Ladan on Finding Personalized Health Support After Competitive Athletics

In this Member Spotlight, we talk with Alex Ladan, former gymnast and current clinical researcher in women's health, about her journey with Bionic Health and how personalized health coaching has transformed her approach to nutrition, stress management, and overall wellness.

From Competitive Athlete to Health Researcher

Alex Ladan's relationship with health and fitness began early. As a former gymnast, she was accustomed to being considered "healthy" simply because she was athletic. "Growing up as an athlete, I was always just considered healthy," Alex explains. "I was never given true information about anything. It was like checking the box—you went to your physical, great job, how's gymnastics going? And that was it."

This experience ultimately led Alex to pursue kinesiology in undergrad, followed by a master's degree in sports science at UNC Chapel Hill. Now working in clinical research focused on women's health, Alex brings a unique perspective to her own health journey.

Why Bionic Health?

When Alex moved to North Carolina for her master's program, she faced challenges many young adults encounter: managing her own healthcare appointments for the first time while balancing a rigorous academic schedule.

"It was my first time moving away from home, which came with making my own doctor's appointments and keeping up with my health," Alex shares. "I really liked the flexibility of Bionic, but I also really liked the advisor portion of it."

What particularly appealed to Alex was Bionic's comprehensive approach that went beyond what traditional providers typically addressed: "It brought in the body composition piece, the exercise piece, all of the things that I feel like my traditional provider was never asking me about or never really understood because I was a gymnast and I was active, so that was good enough."

Evolving Goals and Personalized Support

One of the most valuable aspects of Alex's Bionic Health experience has been working with her advisor, Anna. Their relationship has allowed Alex to address changing priorities over time—from managing nerve pain and anxiety to developing sustainable nutrition practices and preparing for her upcoming wedding.

"I feel like my goals change every time I meet with her," Alex laughs. "I think originally I was experiencing some nerve pain, and I wasn't sure if it was related to physical activity or high anxiety levels."

Through regular check-ins with Anna, Alex gained important insights about stress management. "She helped me a lot with recognizing that from an outsider's perspective, like, 'Yeah, actually, this is not a normal level of stress.'"

Making Nutrition Personal

For Alex, nutrition was a complicated area due to her gymnastics background. "I was hyper-fixated on food for my entire upbringing," she explains. After years of not thinking consciously about nutrition during college, Anna helped her develop practical approaches to meal planning.

"She helped me a lot with understanding the importance of planning my meals before work...things that are maybe so small and mundane but ended up being really impactful for me."

Rather than following a one-size-fits-all approach, Alex and Anna crafted strategies that worked for her specific preferences. For instance, with meal prep, Alex notes: "I don't like to feel like I'm eating the same thing over and over again. I can prep fruits, vegetables, and starches, but I have to prepare my protein each day. Otherwise, mentally, I just don't feel like it's fresh."

Meaningful Progress Beyond Numbers

The true value of Alex's Bionic membership has been in the gradual, sustainable changes that have significantly improved her quality of life:

• Improved Energy Levels: By tracking her sleep and adjusting her alcohol consumption, Alex noticed dramatic improvements in her energy throughout the week. "I used to feel like I'm dragging my feet on Monday and Tuesday. But now I actually look forward to Sundays because I look forward to prepping my meals, and then I feel more energized going into the week."
• Better Work-Life Boundaries: With Anna's guidance, Alex transformed her morning routine. "I would wake up and immediately start mentally clocking into my job. Now I take more time in the morning for restorative activities, listening to a podcast during my commute instead of thinking about work."
• Personalized Approach to Protein: Rather than tracking all macronutrients, Alex focused specifically on protein intake. "It's actually funny that you asked specifically about protein because that is really the only thing that I keep track of each day."

Working Through Barriers, Not Around Them

One of the most valuable aspects of Alex's experience has been identifying and addressing barriers to her goals. For example, when discussing resistance training: "I remember myself being like, 'Well, this is the reason why that's not going to work.' And then we talk through it...recognizing what the barriers are is so, so key."

Alex appreciates the collaborative approach: "It's never just Anna being like, 'You need to do this, and if you don't do it by the next time we meet, then you failed.' It's more fluid and a conversation."

Advice for Health Professionals

As someone with a background in health and fitness, Alex offers valuable insight for other professionals who might think they already know enough:

"It is so hard for me to stay consistent with a routine of exercise and nutrition when I get really busy. This helps to have something consistent. Maybe in the periods where I'm falling through the cracks with my own nutrition and exercise, I have somebody there consistently."

Looking Forward

As Alex approaches her one-year anniversary with Bionic Health, she reflects on how her goals and motivations have evolved: "What I would have said at the beginning and what I would say now is so different—why I'm still a member has changed so much across time."

With her wedding approaching later this year, Alex continues to work with Anna on maintaining a healthy perspective amidst wedding culture pressures. "I told her upfront, 'I feel like this is going to become an issue, and it hasn't yet, but I can feel it starting.' And just having her to talk through that and talk through the things that maybe I'm seeing on the internet and to help get ahead of it has been really helpful."

Interested in learning how Bionic Health can support your health journey? Contact us today to learn more about our personalized approach to optimal health.

Interview Timestamps:

• 0:00 - Introduction
• 0:56 - Why Alex joined Bionic Health
• 3:02 - Initial health goals and expectations
• 5:54 - Meeting frequency with health advisor
• 8:02 - Stress management and physical symptoms
• 11:33 - Perspective changes as a Bionic member
• 15:08 - Insights from lab testing and body composition
• 16:50 - How Alex feels different since starting
• 24:34 - Advice for health professionals
• 34:15 - Conclusion

‍