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.
Rethinking Testosterone: Modern Approaches to Hormone Health
In a recent conversation with Dr. Jared Pelo, Shalin Shah shared groundbreaking insights about testosterone therapy and its evolving role in modern medicine. As someone who has spent nearly a decade in the testosterone space, Shah brings a unique perspective on how this essential hormone has been misunderstood and why that's finally changing.
The Journey to Understanding Testosterone
Shah's journey began in 2015 when, as an investment professional, he encountered a drug that would later become Kyzatrex. At the time, testosterone was facing scrutiny due to cardiovascular concerns and lawsuits. However, deeper research revealed something remarkable: if testosterone had been discovered today, Shah suggests it would be considered one of the most valuable molecules on the planet.
"There is an androgen receptor on every organ in the body," Shah explains, highlighting testosterone's critical role as a metabolic hormone. Yet, this fundamental understanding has been overshadowed by decades of misconceptions.
Dispelling Historical Myths
The vilification of testosterone can be traced back to 1990 when Congress scheduled it as a controlled substance—a decision opposed by the FDA, DEA, and American Medical Association. This classification, combined with associations with sports doping scandals and the prevalence of injection-based treatments, created significant barriers to legitimate medical use.
Recent Research Changes Everything
Two major studies have transformed our understanding of testosterone therapy:
The Traverse Study (2023): The largest randomized, placebo-controlled trial in testosterone history conclusively showed no cardiovascular risk with testosterone therapy.
T4DM Study (2020): Demonstrated testosterone's significant impact on diabetes prevention and management, showing better results than metformin in its pivotal study.
The Innovation of Daily Oral Treatment
Traditional testosterone treatments, primarily injections, create unnatural hormone spikes and valleys. Shah draws an apt analogy: "Would you wake up on Monday morning and have 10 cups of coffee for the week?" This is where daily oral medication shows its advantage.
Kyzatrex's innovative formulation, using plant sterols for absorption through the lymphatic system, allows for more natural hormone rhythms. This approach maintains the body's pituitary function and minimizes side effects commonly associated with long-acting treatments.
The Future of Testosterone Therapy
The Testosterone Project, a nonprofit initiative, focuses on three crucial areas:
Making testosterone testing standard in preventive care
Creating a pathway for FDA-approved female testosterone treatments
De-scheduling testosterone as a controlled substance
Beyond Traditional Uses
The implications of optimal testosterone levels extend far beyond the conventional focus on muscle mass and libido. Shah points to testosterone's role in the "four horsemen" of aging-related diseases:
Cardiovascular disease
Type 2 diabetes
Dementia
Cancer
"Testosterone has a specific role in each one of these issues," Shah emphasizes, suggesting a broader role for hormone optimization in preventive health care.
Accessibility and Innovation
In an innovative move, Kyzatrex adopted a cash-pay model to improve accessibility. This decision bypasses traditional insurance barriers and prior authorizations while maintaining affordability—a crucial factor in expanding access to hormone therapy.
Looking Forward
The future of testosterone therapy looks promising, with potential changes to FDA labeling and increasing recognition of its role in preventive health. For those interested in learning more, resources are available at:
Kyzatrex.com
RethinkTestosterone.com
TestosteroneProject.com
Conclusion
The conversation between Dr. Pelo and Shah reveals a shifting paradigm in hormone therapy—one that moves away from stigma and toward understanding testosterone as a crucial metabolic hormone with wide-ranging health implications. As research continues and access improves, we may be entering a new era of hormone optimization for both men and women.
This transformation in perspective, backed by solid research and innovative delivery methods, suggests that testosterone therapy could play a significant role in the future of preventive medicine and healthy aging.
Key Timestamps:
00:18 - Shalin's journey into testosterone research and development of Kyzatrex
03:18 - Understanding oral testosterone and debunking liver toxicity myths
06:03 - Historical misconceptions: Why testosterone was unfairly vilified
11:04 - The Traverse Study (2023): Proving cardiovascular safety
13:28 - T4DM Study: Testosterone's impact on diabetes prevention
From Tech Executive to Health Optimizer: How Small Changes Led to Major Health Transformations
In the fast-paced world of technology, where long hours and high stress are the norm, maintaining optimal health often takes a backseat. But for Scott, a successful tech executive and Bionic Health member, a chance encounter with the concept of "healthspan" sparked a journey that would transform his approach to health and wellness.
The Wake-Up Call
"I heard a podcast with Peter Attia talking about healthspan," Scott recalls. "The idea that you start at one, and as you age, you eventually approach zero. The longer you can prolong that line closer to one, the better your life will be."
This concept resonated deeply with Scott, particularly the understanding that health failures are typically cascading events. A single health issue can trigger a domino effect, leading to increasingly serious problems. This realization, combined with the challenges of staying active as he aged, motivated Scott to take a more proactive approach to his health.
Beyond Traditional Healthcare
Like many professionals, Scott had followed the conventional path of annual check-ups and basic blood work. "I did what everybody does," he explains. "I went to my family practice doctor once a year and got the basic CBC blood test. Everything was fine on that test, so I didn't really have a foundation around why I should be paying much more attention to these markers."
His perspective changed dramatically when he discovered the power of comprehensive health monitoring and optimization. Through detailed blood work and regular tracking of health markers, Scott gained insights that weren't available through traditional medical appointments.
Transformative Changes
Scott's journey with Bionic Health led to two significant transformations:
Strength Training Revolution Despite a lifetime of athletics, Scott had never embraced weight training. "I've always been kind of spindly. For me, lifting weights was something meatheads do," he admits. However, after seeing his first DEXA scan results, he realized the importance of muscle mass for long-term health. Within 12 months of starting a structured strength training program, Scott achieved remarkable results: dropping 12 pounds of visceral fat while adding 3 pounds of muscle.
Nutrition Optimization "I thought I ate pretty healthy," Scott reflects. "I think everybody, most people think they eat pretty healthy." Through careful tracking and guidance, he discovered he was "overnourished" – eating more than his body needed despite regular exercise. By implementing strategies like the 800-gram fruit and vegetable challenge, he transformed his relationship with food, learning to eat more mindfully and efficiently.
The Power of Small Changes
What makes Scott's story particularly inspiring is his approach to change. Rather than pursuing dramatic transformations, he focused on making small, sustainable adjustments over time. "I'm not a goals person," he explains. "The way my brain works is I make small changes over time, and those changes then compound hopefully in my favor."
This systematic approach allowed him to:
Dramatically reduce alcohol and soda consumption
Develop sustainable portion control habits
Build consistent strength training routines
Maintain a more balanced, nutrient-dense diet
Technology Meets Healthcare
As a technology executive, Scott particularly appreciates Bionic Health's tech-forward approach to healthcare. The ability to track progress, access support, and view results through technology has made his health journey more manageable and effective. "I shouldn't have to go see the doctor unless I need to," he notes, emphasizing the value of having health data and support readily available through technology.
Looking Forward
Scott's journey exemplifies the power of combining health education, regular monitoring, and sustainable lifestyle changes. His progress showcases how understanding our health markers and making informed decisions can lead to significant improvements in both current health and future healthspan.
"We suck less every day," Scott says with a laugh, summarizing his philosophy of continuous improvement. It's this approach – focused on progress rather than perfection – that has enabled his remarkable transformation and continues to guide his health optimization journey.
Ready to start your own health optimization journey? Learn more about how Bionic Health can help you achieve your health goals by visiting bionichealth.com.
Winter Wellness: How to Keep Your Health Goals on Track During the Cold Season
As the days grow shorter and temperatures drop, maintaining your health and fitness goals can feel more challenging than ever. At Bionic Health, we understand these seasonal hurdles and have developed practical strategies to help you stay committed to your wellness journey, no matter what winter throws your way.
Embrace Strategic Planning for Winter Wellness
Schedule Your Success
In the winter months, indoor fitness classes become increasingly popular as people seek shelter from the cold and pursue their New Year's resolutions. To maintain your workout routine:
Book your classes well in advance to secure your preferred spots
Use advance scheduling as a built-in accountability tool
Take advantage of your Bionic Health Advisor to help plan your fitness schedule
Master Your Morning Routine
Setting yourself up for morning workout success starts the night before. Create an evening routine that includes:
Screen-free time at least an hour before bed
Nutrient-dense evening meals
Consistent bedtime schedule
Preparation of workout clothes and gear
Setting Achievable Winter Goals
The SMART Approach to Winter Fitness
Transform vague fitness aspirations into actionable plans using the SMART framework:
Specific: Define exact workout types and times
Measurable: Track progress through concrete metrics
Attainable: Set realistic winter-friendly goals
Relevant: Align goals with your overall health journey
Time-bound: Create weekly and monthly milestones
Quality Over Quantity
Don't let the idea of lengthy workouts discourage you. Focus on effectiveness with:
20-minute high-intensity interval training (HIIT) sessions
30-minute targeted strength training
Brief but consistent cardiovascular exercises
Adapting to Winter Challenges
Becoming a Morning Exercise Enthusiast
Anyone can develop a morning exercise habit with the right approach:
Gradually adjust your sleep schedule
Create a motivating morning routine
Give yourself rewards for early workouts
Stay consistent with your new schedule
Finding Creative Movement Opportunities
Incorporate movement throughout your day by:
Taking advantage of lunch break workouts
Implementing desk-side stretching routines
Walking meetings when weather permits
Short movement breaks between tasks
Working with Your Bionic Health Advisor
Your Bionic Health Advisor is here to help you:
Develop personalized winter workout strategies
Set and adjust SMART goals
Track your progress
Maintain motivation through the season
Looking Ahead
Remember, winter is temporary, but the healthy habits you build now can last a lifetime. By implementing these strategies and working with your Bionic Health team, you can maintain and even advance your health goals during the coldest months of the year.
Ready to create your winter wellness plan? Connect with your Bionic Health Advisor today to develop a strategy that works for you.
