Strength training improves quality of life as we age
Building muscle is a slow process that requires patience and consistency
"Do the simple things savagely well" - focus on fundamentals
"Failure is fertilizer" - embrace setbacks as opportunities for growth
Progressive overload is crucial for continued improvement
Strength Training Wisdom with Kelly Joniak
This week on Medicine 3.0, Dr. Jared Pelo sits down with Bionic Health advisor, Kelly Joniak, to explore the world of strength training and muscle growth. Kelly, with her diverse background in sports nutrition and exercise physiology, shares invaluable insights gained from working with elite athletes and everyday individuals alike.
From the importance of "doing the simple things savagely well" to understanding that "failure is fertilizer," Kelly offers practical advice and motivation for anyone looking to start or improve their strength training journey. She emphasizes the long-term benefits of building muscle, discusses the confidence boost that comes with increased strength, and provides tips for beginners.
Whether you're a seasoned lifter or just considering picking up your first weight, this episode is packed with wisdom to help you on your path to optimal health and fitness.
Beyond Traditional Cardiology: Inside Bionic Health's Advanced Vascular Module
Cardiovascular disease remains the leading cause of death globally, yet traditional healthcare often takes a reactive rather than preventive approach. At Bionic Health, we're changing this paradigm with our comprehensive Vascular Module, designed to identify cardiovascular risk factors years—even decades—before they manifest as clinical problems.
In a recent podcast conversation between Bionic Advisor Kelly Joniak and physician Dr. Catherine Isaac, we explored the science and strategy behind our vascular assessments. Here's what makes our approach different.
Beyond Basic Cholesterol Testing
Most primary care visits include a standard lipid panel measuring total cholesterol, HDL, LDL, and triglycerides. While these metrics provide baseline information, they tell only part of the story. Our Vascular Module includes advanced biomarkers that offer deeper insights:
Apolipoprotein B (ApoB): This carrier protein reflects the actual number of LDL particles circulating in your bloodstream. Dr. Isaac explains, "APO-B is a reflection of how many LDL cholesterol particles are migrating through your bloodstream... the more congested it is, the greater likelihood that particles will embed in the arterial wall."
Lipoprotein(a): This genetically determined particle increases plaque buildup risk approximately sixfold. "Those particles are six times more likely to promote plaque buildup," notes Dr. Isaac.
Inflammatory Markers: We measure high-sensitivity CRP, IL-6, and homocysteine levels, which can indicate cardiovascular inflammation.
Seeing What's Actually Happening in Your Arteries
Rather than relying solely on blood tests, we use advanced imaging to visualize arterial health directly:
Coronary Artery Calcium (CAC) Scoring: This non-invasive CT scan quantifies calcified plaque in the coronary arteries, providing a concrete measure of existing disease.
Coronary CT Angiogram: For some members, this more detailed scan using contrast dye visualizes both calcified and soft plaque, offering comprehensive assessment of arterial narrowing.
"Atherosclerosis is a lifelong process that takes decades to develop," Dr. Isaac points out. "When plaque is initially laid down, it's soft. But over time, as your body remodels it, it calcifies and hardens."
Personalized Treatment Through Deeper Testing
One of the most valuable components of our Vascular Module is the Cholesterol Balance Test, which determines whether a member predominantly produces cholesterol internally or absorbs it from the intestine. This distinction directly informs treatment approaches:
High Absorbers: May respond better to medications like ezetimibe that block intestinal cholesterol absorption.
High Producers: Typically see significant benefits from statins, which inhibit internal cholesterol production.
Additionally, our Fatty Acid Balance Test measures the ratio of omega-3 to other fats in red blood cell membranes. "An ideal omega-3 index would be greater than eight," explains Dr. Isaac. "Most people eating an American diet have a very low omega-3 index because they're not getting significant sources of fish."
Moving Beyond Fear-Based Medicine
Dr. Isaac addresses common misconceptions about cardiovascular interventions, particularly statins. "One of the big components of my job is dispelling myths around statins. A lot of people reflexively balk at the idea of having to take a medication on a daily basis."
By using personalized data rather than one-size-fits-all approaches, we can make informed recommendations that balance risk and benefit for each individual.
The Hierarchy of Cardiovascular Interventions
While we employ advanced testing and personalized medicine, we emphasize that the foundation of cardiovascular health remains lifestyle-focused:
Food First Approach: We recommend the "800-gram diet"—consuming approximately six cups of fruits and vegetables daily. "Eating more fruits and vegetables is associated with lower blood pressure, lower cardiovascular risk, lower risk of diabetes, lower risk of cancers, lower risk of all-cause mortality," says Dr. Isaac.
Targeted Medications When Appropriate: For those with elevated risk profiles, evidence-based medications can dramatically reduce risk. "A person with an extremely strict diet can reduce their LDL cholesterol by approximately 20 to 25 percent," notes Dr. Isaac. "But with statins, we can dramatically drop people's LDL cholesterol and ApoB by 30 to 40 percent."
Targeted Supplementation: Supplements like omega-3s can fine-tune a cardiovascular approach, but they're the "cherry on top" rather than the foundation.
The Bionic Difference: Proactive, Not Reactive
Perhaps most importantly, our Vascular Module embodies our core philosophy: identify and address health issues before they become problems.
"Coming from traditional medicine, we were really playing catch-up more of the time than being proactive," reflects Dr. Isaac. "I get a lot of gratification out of taking care of our members, identifying disease earlier than we would have normally identified it using the traditional approach."
By combining advanced diagnostics, personalized interventions, and evidence-based lifestyle modifications, we're redefining what vascular health assessment can be—and helping our members live longer, healthier lives in the process.
Key Timestamps:
00:00 - Introduction and welcome with Kelly Joniak and Dr. Catherine Isaac
00:46 - Overview of the vascular module and baseline evaluation
04:25 - Deep dive on Apolipoprotein B (ApoB) and its significance
05:32 - Lipoprotein(a) explained and how it affects plaque buildup
07:30 - Discussion on lab work timing and what blood tests actually show
09:59 - Coronary artery calcium scoring and how it works
12:32 - Explanation of plaque formation and calcification process
15:16 - Lifestyle recommendations based on risk factors
17:37 - When medications are appropriate for higher-risk patients
19:59 - Cholesterol balance testing and personalized treatment approaches
21:29 - Addressing myths about statin medications
23:04 - Inflammatory markers and their role in cardiovascular assessment
25:21 - Omega-3 index testing and supplement recommendations
27:36 - The importance of lifestyle fundamentals over supplements alone
30:06 - Closing thoughts on proactive vs. reactive healthcare approaches
Interested in learning more about Bionic Health's approach to cardiovascular wellness? Listen to the full podcast episode with Dr. Catherine Isaac or contact us to schedule a consultation.
Looking for a simpler way to build healthy routines? Habit stacking might be the solution you've been searching for. This powerful technique allows you to make meaningful progress toward optimal health without overwhelming your schedule.
What is Habit Stacking?
Habit stacking refers to the practice of combining multiple healthy habits or attaching a new habit to an existing routine. Rather than trying to create entirely new routines, you leverage behaviors already built into your daily life.
As James Clear, author of Atomic Habits, explains:
"The reason habit stacking works so well is that your current habits are already built into your brain. You have patterns and behaviors that have been strengthened over years. By linking your new habits to a cycle that is already built into your brain, you make it more likely that you'll stick to the new behavior."
Creating sustainable health improvements doesn't require completely overhauling your life. Habit stacking makes your journey to optimal health more progressive and maintainable by:
Building on neural pathways already established in your brain
Reducing the mental energy needed to adopt new behaviors
Creating natural triggers for healthy actions
Minimizing the perceived time commitment of new habits
Rather than re-inventing the wheel with an entire new health routine, make your journey to optimal health more sustainable and progressive through habit stacking.
Practical Applications of Health Habit Stacking
So what can this look like?
Let’s say you are interested in setting a more consistent sleep schedule, and would like to engage in morning sunlight exposure, anywhere from 5-20 minutes in the morning, to regulate your sleep-wake cycle. You already have a morning routine that feels busy, and adding into another 5-20 minute habit feels daunting.
To habit stack, you can engage in your morning sunlight exposure while eating your breakfast, journaling, spending time with your kids, or planning your day - or any other behavior that you already incorporate in your routine. Now you have added in a new habit to support your goals, without adding any additional time into your morning routine.
Here are some other quick habit-stacking examples:
For mindfulness and mental health: While you sit down for dinner, say one thing you are grateful for. Or during your commute, practice deep breathing exercises.
For social interaction and connectedness: While you go on a walk, call a friend or family member.
For nutrition consistency: While you cook your Sunday night dinner, chop vegetables and portion out an extra serving into a container for your lunch on Monday.
For daily movement: While you work remotely, opt to work at a standing desk and/or walking pad.
By making small, sustainable changes, you can achieve significant health benefits over time.
Ready to create personalized habit stacks that support your health goals? Meet with your Bionic Advisor to discuss your current habits and future objectives. Together, you'll develop effective habit stacks that fit seamlessly into your lifestyle.
Looking for more personalized health guidance? Bionic Health combines precision medicine with supportive coaching to help you achieve your optimal health. Contact us today to learn more about our approach.
Understanding Female Hormone Health: A Conversation with Dr. Catherine Isaac
In the latest episode of Medicine 3.0, Dr. Catherine Isaac joins Kelly Joniak to discuss Bionic Health's female hormone module, offering insights into hormone testing and treatment options across different life stages. This comprehensive discussion breaks down complex medical concepts into actionable information for women seeking to understand and optimize their hormonal health.
Understanding the Different Life Stages
Dr. Isaac explains the three key stages of female hormonal transitions:
- Premenopausal: The period when a woman experiences regular menstruation
- Perimenopausal: A transitional phase where hormone levels fluctuate unpredictably
- Postmenopausal: Defined as 12 months after the final menstrual period
When to Consider Hormone Testing
The female hormone module isn't a one-size-fits-all solution. Dr. Isaac emphasizes that hormone testing is most beneficial for specific situations:
For premenopausal women:
- Irregular or absent periods
- Evaluation of conditions like hypothalamic amenorrhea
- Assessment of PCOS (polycystic ovarian syndrome)
For perimenopausal women:
- Confirming perimenopause status
- Evaluating symptoms like hot flashes, sleep disruption, and mood changes
- Understanding hormone levels during the transition
Important note: Hormone testing isn't useful for women on birth control, as it can interfere with natural hormone measurements.
The Bionic Approach to Treatment
Bionic Health takes a personalized approach to hormone therapy, considering each person's unique symptoms and medical history. Treatment recommendations focus on FDA-approved indications, including:
- Moderate to severe hot flashes
- Prevention of osteoporosis in high-risk patients
- Management of early-onset menopause
- Treatment of genitourinary symptoms
Benefits of Hormone Therapy
When appropriately prescribed, hormone therapy can offer several benefits:
- Relief from menopausal symptoms
- Improved sleep quality
- Better bone health
- Enhanced intimate wellness
- Prevention of age-related bone loss
Lifestyle Considerations During Hormonal Transitions
Dr. Isaac and Kelly discuss important lifestyle modifications that can support hormonal health:
Exercise Recommendations
- Focus on strength training
- Incorporate high-intensity interval training
- Work with qualified professionals for proper form and progression
- Take a gradual approach to prevent injury
Nutrition and Weight Management
- Be mindful of body composition changes
- Focus on quality nutrition
- Reduce simple carbohydrates and saturated fats
- Support muscle building through proper nutrition
Understanding the Risks
Dr. Isaac emphasizes the importance of timing and individual risk assessment:
- Best results when started within 10 years of menopause
- Different delivery methods carry different risks
- Consideration of personal and family medical history
- Regular monitoring and adjustment of treatment plans
The Role of Progesterone
For women with an intact uterus, progesterone is a crucial component of hormone therapy:
- Prevents uterine lining overgrowth
- Can improve sleep quality
- May affect mood in some women
- Alternative options available if needed
The Bionic Difference
At Bionic Health, hormone therapy isn't prescribed without careful consideration. The process includes: Comprehensive baseline evaluation, targeted testing based on symptoms and needs, regular monitoring and adjustment ,an consideration of alternative treatments when appropriate
Looking Forward
The field of hormone therapy continues to evolve, and Bionic Health stays at the forefront of evidence-based treatment options. By combining medical expertise with personalized care, we help women navigate their hormonal health journey with confidence and clarity.
Listen to the full episode for more detailed insights on female hormone health and Bionic Health's approach to personalized treatment. For more information about our services or to schedule a consultation, visit our website or contact our care team.
Timestamps:
00:00 - Introduction and welcome
00:25 - Defining the female hormone module
01:42 - Explaining pre-menopausal, peri-menopausal, and post-menopausal stages
03:38 - Who benefits most from the female hormone module
03:52 - Limitations of hormone testing during birth control use
06:14 - Conditions monitored in pre-menopausal patients (hypothalamic amenorrhea, PCOS)
08:43 - Symptoms of perimenopause and diagnostic challenges
09:52 - Bionic Health's approach to treatment
12:12 - Indications for hormone therapy (early menopause, genitourinary symptoms)
14:16 - Benefits of hormone replacement therapy
16:43 - Weight changes during perimenopause and lifestyle recommendations
19:33 - Exercise recommendations during hormonal transitions
24:16 - Timing considerations for hormone therapy implementation
