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.
Optimize Your Sleep for Better Health with Bionic Health's Sleep Module
Sleep is the foundation of good health, yet it's often overlooked in our fast-paced world. At Bionic Health, we understand the critical role that quality sleep plays in achieving optimal wellness. That's why we've developed our comprehensive Sleep Module, designed to help you unlock the full potential of your rest and rejuvenation.
The Importance of Quality Sleep
Did you know that sleep deprivation can impair your decision-making abilities to a degree similar to intoxication? Poor sleep doesn't just affect your cognitive function; it impacts your overall health, happiness, and future well-being. That's why we've made sleep optimization a cornerstone of our mission to provide "Optimal Health for All."
Introducing Bionic Health's Sleep Module
Our Sleep Module is a cutting-edge program that takes a holistic approach to improving your sleep quality. Here's what you can expect:
1. Advanced Sleep Tracking: We'll provide you with a state-of-the-art sleep tracker or integrate with your existing device to gather comprehensive data about your sleep patterns.
2. Home Sleep Apnea Testing: Sleep apnea is a silent killer that can lead to hypertension and other serious health issues. We'll coordinate at-home testing to ensure you're not at risk.
3. Personalized Sleep Optimization: Our team of experts will analyze your sleep data and work with you to create a tailored plan. This may include: - Medication recommendations - Supplement suggestions - Meditation techniques - Custom action steps
4. Expert Guidance: You'll work closely with your physician and health advisor to implement and refine your sleep optimization strategy.
Benefits of Optimized Sleep
By improving your sleep quality, you can expect to see improvements in:
- Cognitive function - Physical performance - Muscle recovery - Overall health and well-being
Don't let poor sleep hold you back from reaching your full potential. With Bionic Health's Sleep Module, you can take control of your rest and unlock a healthier, more vibrant life.
Ready to revolutionize your sleep and transform your health? Learn more about our Sleep Module and how it can benefit you by watching our informative video.
Join us at Bionic Health, where we're committed to providing optimal health for all – including you. Take the first step towards better sleep and a healthier life today!
Bionic Health Lands in Ohio: Your Path to Peak Wellness Starts Here
Hey Ohio! We've got some exciting news for you. Bionic Health has just touched down in the Buckeye State, and we're here to shake things up in the world of personal health.
What's the Big Deal?
Picture this: a healthcare approach that's all about you. Not just treating you when you're sick, but helping you become the healthiest version of yourself. That's what we're bringing to Ohio.
We're talking about diving deep into your health with advanced biomarker testing, one-on-one chats with doctors who actually have time to listen, and personalized plans that fit your life. Whether you're a weekend warrior looking to crush your next 5K or a busy parent trying to keep up with the kids, we've got your back.
Why Bionic Health?
Look, we know Ohio's got no shortage of healthcare options. But here's the thing - we're not your typical medical practice. We're more like your personal health optimization team. We use cutting-edge tech and good old-fashioned personalized care to help you feel your best.
Want to know how your body really ticks? Curious about what's going on beneath the surface? That's our jam. From advanced DEXA scans to VO2 max testing, we've got the tools to give you insights you've never had before.
If you're nodding along thinking, "Yeah, this sounds like what I've been looking for," then what are you waiting for? Hop onto our website or grab our app from the App Store or Google Play. Let's get this journey started!
Visit our website or download our mobile app (App Store | Google Play) to begin your Bionic Health journey. Take the first step towards optimal health and longevity!
Where to Find Us (For DEXA & VO2max testing – the rest is all with us!)
We've partnered with some amazing facilities across Ohio to bring our services right to your neighborhood. Check out these locations:
So, Ohio, are you ready to take your health to the next level? We're here, we're excited, and we can't wait to meet you. Let's make some health magic happen in the Buckeye State!
Looking for a delicious way to satisfy your sweet tooth while boosting your fruit and protein intake? We've got just the recipe for you! This single-serve air fryer peach crumble is not only a delightful summer treat but also a nutritious addition to your diet.
Ingredients (Serves 1)
1 ripe peach, sliced in half and pitted
1 tbsp butter
1 tbsp coconut sugar
1 tsp vanilla extract
1 tsp cinnamon
1 tbsp rolled oats
1/2 cup plain non-fat Greek yogurt
1 tsp honey (optional topping)
How to Make
Slice peach in half and remove the pit
Air fry peach halves for 10 minutes at 400°F, sliced side down
In a small bowl, mix butter, coconut sugar, vanilla, cinnamon, and oats for the crumble topping
Remove peaches, flip them, and add topping to the center of each half
Air fry again at 400°F for 5 minutes, or until crumble is crispy
Serve peach halves with non-fat Greek yogurt, optionally topped with cinnamon and a drizzle of honey
The Perfect Blend
This simple yet flavorful dessert combines the sweetness of ripe peaches with a crispy crumble topping. The addition of Greek yogurt adds a boost of protein to your day, making this treat both delicious and nutritious.
Why We Love This Peach Crumble
Nutrient-dense: Each serving provides a full serving of fruit and half a serving of protein.
Protein-packed: The Greek yogurt adds about 12-15 grams of protein per serving.
Quick and easy: Ready in just 15 minutes, perfect for busy schedules.
Reaching Your Health Goals
Remember, aiming for 600-800 grams of fruits and vegetables daily is a great goal for optimal health. This peach crumble helps you get closer to that target while satisfying your sweet cravings in a healthier way.
Customization Tips
Want to make it even more nutritious? Try these variations:
Swap coconut sugar for a natural sweetener like stevia or monk fruit
Add a handful of chopped nuts to the crumble for extra healthy fats and crunch
Experiment with different spices like nutmeg or cardamom for varied flavor profiles
As an occasional treat, this single-serve recipe fits perfectly into a balanced, health-conscious lifestyle demonstrating that all foods can be enjoyed in moderation.
You may already recognize our Advisors if you’re a member or follow us on social media, but who really is your Advisor Care Team? It’s time to get to know Anna and Kelly!
Tell us about yourself! Give us your brief personal and professional background, why you are with Bionic, etc.
Anna: Hi, I’m Anna! I’m a NASM certified personal trainer and nutrition coach, a WellCoaches certified health coach, and I have 7 years of experience working in coaching and fitness through a combination of 1:1 and group training. I received my undergraduate degree in Human Development from the University of North Carolina at Chapel Hill (go heels!) and I’m passionate about helping others reach their full potential while finding balance in health and wellness. At UNC, I got connected to Bionic after taking Dr. Abbie-Smith Ryan’s Sports Nutrition course, just months into the launch of the company. I appreciate Bionic’s holistic outlook for promoting longevity and taking such a deep and individual look into each of our members' health, while leveraging the power of lifestyle, nutrition, and exercise on lasting wellness. Our physicians care so much about each of our members, and I get excited everyday to help our members take steps to optimize their health!
Kelly: Hey! My name is Kelly Joniak and I’m proud to be one of your Bionic Advisors! I joined Bionic as a contractor while finishing my Master’s degree in Exercise Physiology from the University of North Carolina at Chapel Hill before joining as a full time employee. My advisor, Dr. Abbie Smith-Ryan, introduced me to Dr. Jared Pelo and I was instantly excited about the Bionic Health mission to promote optimal health for all. Jared and the Bionic Health team work tirelessly to integrate all aspects of health and wellness to provide the best member care possible, which is why I wanted to join the team! I’m pleased to contribute to the mission and my member care by utilizing the skills and knowledge earned from my undergraduate and master’s programs in addition to my time at EXOS as a strength and conditioning and nutrition intern and with the Chicago Bears Football Club as a sport science and nutrition intern.
Favorite way to get moving?
Anna: I love hypertrophy-style strength training, and a push-pull-legs split is my tried and true. I’ve been consistently strength training for about 3.5 years and I do enjoy running as well - I ran my first half-marathon in October 2023. I will say my motivation to run admittedly comes and goes, but a nice run always makes me feel great. Lastly, if I could hike or at least go on a long walk every single day, I would! We are getting our money’s worth out of the walking treadmills at the office.
Kelly: My favorite way to get moving is to train and compete in Olympic Weightlifting! I started training about 3 years ago and would train every day if I could! When I’m not training, I enjoy doing yoga with friends to improve my mobility. I also love hiking and biking to enjoy the outdoors and see more of the world. You will likely find me working on a walking pad in the office or taking a midday walk with fellow advisor, Anna Simmons as well.
What is your favorite wearable device/tracker and why?
Anna: I currently have a Garmin Venu 3S, and I love how it’s a fitness tracker with smart watch functionality. I mostly use it to track my steps, workouts (runs and strength training sessions), sleep, and my menstrual cycle. I’d highly recommend it and I’m happy to answer any questions about my experience with it!
Kelly: I’m currently exploring different wearable devices. I have been experimenting with a fitbit and enjoy seeing my step count and heart rate while exercising but would love to try an Oura ring or Polar watch next! At a minimum, a simple polar heart rate strap is a great place to start to ensure I achieve adequate heart rate goals while doing interval training.
Snack and beverage of choice?
Anna: Right now I’ve been loving chia seed pudding as my morning meal or snack, I’m having it every single day lately. It tastes like a dessert and it’s packed with protein, fiber, and omega-3 fats. Here is the recipe I use. I’m a big beverage fan and often bring 3-4 different drinks in the office. If I had to pick my favorite it would definitely be some form of coffee (on a cold brew and iced latte kick right now!). Although, I also love kombucha and matcha. The more beverages the better.
Kelly: Recently, my favorite snack has been turkey jerky with fruit (I’m always prioritizing protein and fiber intake)! My favorite beverages day to day include iced tea, black coffee (hot or iced), and spindrift.
Fun fact
Anna: When I was in 4th grade my best friend and I created a recipe book with our favorite homemade recipes, and I was convinced I was going to be a professional chef one day. Needless to say that has not happened (yet), but I have been a foodie since the beginning.
Kelly: A fun fact about me is that I played the cello in 4th and 5th grade. I even won first place in a trio competition. The most-known fact about me amongst my friends and family is that I am a die-hard Dave Matthew Band fan. I have attended 22 shows across 7 states and have streamed countless hours of concerts.
Favorite health myth to debunk?
Anna: My favorite question I get from our members is “how do I eat more protein?”. Creating high protein recipes is a personal hobby at this point, and I have firsthand seen the benefits of prioritizing protein on my energy, strength, and recovery. In general, I am passionate about helping women unlearn the lies that “lifting weights will make me bulky” and “I can’t go to the free weight section of my gym”. I believed all of these at one point too, and once I discovered how fun and approachable fitness can be I made it my career! Whether it’s getting women in the gym or finding practical ways to eat more nutritious meals, helping people make health approachable and attainable is what I love.
Kelly: My favorite health myth to debunk is that lifting weights will make women and girls “bulky”. I love when females feel empowered to be strong as I have seen firsthand how it can increase confidence and overall well-being. One day I would love to help coach young female athletes in Weightlifting because, as my friend, the late Clyde Emrich always told me, “you can always do more than you think you can”.
Bionic Health Expands to Pennsylvania: Elevate Your Wellness in the Keystone State
Bringing Personalized, Proactive Healthcare to the Keystone State
We're thrilled to announce that Bionic Health is now available in Pennsylvania! This expansion marks another significant milestone in our mission to revolutionize preventative healthcare across the United States. Pennsylvanians can now look, feel, and perform their best with the aid of doctors using cutting-edge technology.
What This Means for You
If you're in Pennsylvania and have been thinking, "I want to learn more about my body" or "I want proactive, not reactive healthcare," then Bionic Health is your answer. Here's what you can expect:
Personalized Action Plans: Tailored healthcare strategies designed specifically for you.
One-on-One Doctor Consultations: Direct access to expert physicians who understand your unique health profile.
Advanced Testing: Cutting-edge diagnostics to provide deep insights into your health.
Proactive Health Management: We focus on prevention and optimization, not just treating symptoms.
The Bionic Health Difference
At Bionic Health, we go beyond the annual check-up. Our proactive, preventative approach includes:
Comprehensive baseline risk assessment of over 47+ biomarkers
One-on-one virtual physician consultations
Personalized action plans covering diet, exercise, and supplements
Prescription medications when appropriate
Ongoing support through our mobile app and website
Advanced testing options like DEXA body scans and VO2 max testing
Join the Health Revolution
Ready to take control of your health? Join Bionic Health today and experience the future of personalized healthcare. Whether you're an outdoor enthusiast looking to improve your stamina, a busy professional aiming to optimize your sleep, or someone wanting to maintain their vitality as they age, we have you covered.
Visit our website or download our mobile app (App Store | Google Play) to begin your Bionic Health journey. Take the first step towards optimal health and longevity!
Our Pennsylvania Partners
We're proud to partner with top-notch facilities across Pennsylvania to provide you with convenient access to advanced testing. Here are our current locations:
Experience the difference that truly personalized, comprehensive wellness can make in your life. With Bionic Health, you're not just living in the Keystone State – you're thriving in it!
In this episode of Medicine 3.0, Dr. Jared Pelo interviews Dr. Manesh Patel, Head of Duke Cardiology, about the latest advancements in cardiovascular health. Dr. Patel's unique journey from Uganda to leading cardiology in the United States provides valuable insights into the evolution of heart care.
The Future of Cardiovascular Risk Assessment
Dr. Patel emphasizes the importance of holistic risk evaluation beyond traditional markers. He envisions a future with universal screening using advanced imaging techniques, blood tests, and even retinal scans to provide a comprehensive picture of cardiovascular health.
Lifestyle Factors for Optimal Heart Health
The discussion highlights the significance of the Mediterranean diet, regular exercise, and stress management in maintaining heart health. Dr. Patel offers practical tips for incorporating these elements into daily life.
Cutting-Edge Treatments and Medications
Dr. Patel explains the benefits of statins, PCSK9 inhibitors, and emerging therapies that could revolutionize heart disease prevention and treatment. He stresses the importance of personalized approaches, tailoring treatments to individual needs and responses.
The Role of Data and AI in Cardiovascular Care
Looking to the future, Dr. Patel shares his excitement about the growing role of data and AI in personalizing heart health strategies. This aligns with Bionic Health's approach to healthcare, leveraging technology for better patient outcomes.
Dr. Patel's insights offer a glimpse into a future where cardiovascular care is more precise, personalized, and proactive. By combining advanced diagnostics, tailored treatments, and data-driven approaches, we're moving towards a world where heart disease could be significantly reduced or even prevented.
Tune in to hear about some of the topics we discussed in this episode!
Shedding Light on Menopausal Brain Fog: New Research and Expert Insights
At Bionic Health, we're committed to bringing you the latest in health research and expert insights. We're excited to share that our esteemed advisor, Dr. Mary Jane Minkin, affectionately known as "Madame Ovary," was recently featured in Women's Health, discussing groundbreaking research on menopausal brain fog.
A recent study published in Scientific Reports has uncovered fascinating insights into why many women experience brain fog during menopause. Here are the key findings:
Increased estrogen receptor density in certain brain networks during menopause
Correlation between higher receptor density and more severe brain fog symptoms
Potential link between dropping estrogen levels and cognitive changes
Expert Commentary from "Madame Ovary"
Dr. Mary Jane Minkin, our Bionic Health advisor and clinical professor at Yale School of Medicine, offered valuable insights on the study's findings:
Multiple Factors at Play
Dr. Minkin emphasizes that brain fog during menopause likely has multiple causes:
Sleep disturbances associated with menopause
Changes in the hypothalamus due to decreasing estrogen levels
Life stressors commonly experienced during this life stage
The Hypothalamus Connection
"Brain fog during menopause could be related to changes in the hypothalamus at the base of the brain, which we know occurs from the decreasing levels of estrogen," Dr. Minkin explains. This highlights the complex interplay between hormones and brain function.
Managing Menopausal Brain Fog
While the study doesn't provide a definitive solution for menopausal brain fog, it opens up new avenues for research and treatment. Here are some key takeaways:
Hormone replacement therapy (HRT) may help with some menopausal symptoms, but its direct effect on brain fog requires further study.
The time frame for potential benefits from hormone therapy may be larger than previously thought.
Consulting with a menopause specialist is crucial for personalized advice and treatment options.
Bionic Health's Approach to Menopausal Health
At Bionic Health, we understand the complexities of menopause and its impact on overall well-being. Our personalized approach to health optimization includes:
Comprehensive hormone testing
Customized treatment plans
Ongoing support from experts like Dr. Minkin
We're committed to helping you navigate this life stage with confidence and optimal health.
Ready to take control of your menopausal journey? Visit our website to learn more about our tailored health solutions and how we can support you through every stage of life.
Remember, at Bionic Health, we believe in empowering you with knowledge and personalized care for a healthier, more vibrant life.
Optimizing Male Hormones: Unlocking Your Full Potential with Bionic Health
At Bionic Health, our mission is to provide "Optimal Health for All" - and that includes you. One crucial aspect of men's health that often goes overlooked is hormone balance. Our Male Hormone Module is designed to demystify this complex topic and help you achieve your peak performance. Let's dive into how we can help you optimize your hormonal health.
Understanding Male Hormones: More Than Just Testosterone
Hormones are powerful chemical messengers that regulate numerous bodily functions. While testosterone often takes the spotlight in discussions about male hormones, it's just one piece of a complex puzzle. At Bionic Health, we take a comprehensive approach to male hormone health, considering the intricate interplay between various hormones and bodily systems.
The Bionic Health Approach: Comprehensive Testing and Personalized Solutions
Advanced Hormone Testing
Our Male Hormone Module employs state-of-the-art lab testing to provide a complete picture of your hormonal health. We analyze:
1. Testosterone levels 2. Estradiol (a type of estrogen) 3. Cortisol (stress hormone) 4. DHEA sulfate 5. Other crucial hormones
We don't just look at individual hormone levels; we examine the entire hypothalamic-pituitary-gonadal axis to understand how your body's hormone production and regulation systems are functioning.
Expert Analysis
Our team, led by Dr. Andrew Sun, a Harvard and UCLA-trained expert in sexual health and male hormones, analyzes your test results. This ensures that you receive the most accurate interpretation and the most effective treatment recommendations.
Personalized Treatment Plans
Based on your test results, we develop a personalized treatment plan that may include:
1. Lifestyle modifications 2. Nutritional supplements 3. Prescription medications (if necessary) 4. Testosterone Replacement Therapy (TRT) for those who need it
Our goal is to help you feel your absolute best, using the most appropriate interventions for your unique situation.
Why Hormone Optimization Matters
Optimizing your hormone levels can lead to numerous benefits:
- Increased energy and vitality - Improved muscle mass and strength - Enhanced mood and mental clarity - Better sexual function and libido - Improved sleep quality - Increased bone density - Better cardiovascular health
Common Questions About Male Hormone Optimization
Do I Need Testosterone Replacement Therapy?
This is a common question, but the answer isn't always straightforward. That's why we conduct comprehensive testing to determine if TRT is truly necessary. In many cases, other interventions can effectively optimize your hormone levels without the need for TRT.
What About Supplements or Medications Like Clomid?
Supplements and medications like Clomid can be effective for some men, but they're not right for everyone. Our thorough testing and expert analysis allow us to recommend the most appropriate interventions for your specific situation.
Can Lifestyle Changes Really Impact My Hormone Levels?
Absolutely! Diet, exercise, sleep, and stress management all play crucial roles in hormone production and regulation. Our personalized treatment plans often include lifestyle recommendations that can significantly improve your hormonal health.
Your Journey to Optimal Hormonal Health Starts Here
At Bionic Health, we're excited to guide you on your journey to optimal hormonal health. Our Male Hormone Module offers:
1. Comprehensive hormone testing 2. Expert analysis of your results 3. Personalized treatment plans 4. Ongoing support and monitoring
Don't let suboptimal hormone levels hold you back from living your best life. Whether you're experiencing symptoms of hormonal imbalance or simply want to ensure you're performing at your peak, our Male Hormone Module can help.
Ready to unlock your full potential? Contact Bionic Health today to learn more about our Male Hormone Module and take the first step towards optimal hormonal health. Your journey to feeling your absolute best starts now!
