For years, fitness experts have dismissed the idea of "spot reduction" - losing fat from a specific area through targeted exercises. But a recent small study has sparked new discussions in the fitness community.
Key Takeaways:
A small study compared treadmill running to a combination of running and abdominal exercises
The group doing abdominal exercises showed more fat loss in the trunk area
Ab exercises may also increase lean mass in the abdominal region
More research is needed to confirm these findings
The Study Breakdown
16 participants were split into two groups
Control group: 70 minutes of treadmill running
Test group: 27 minutes of running + abdominal exercises
Surprising Results
Total body fat loss: Similar in both groups
Trunk fat loss: Greater in the abdominal exercise group
Lean mass in abdomen: Increased in the ab exercise group, slight decrease in control group
What This Means for Your Workouts
While this study is intriguing, it's important to note its small scale. Here's how to apply these findings:
Don't abandon your overall fat loss strategy
Consider incorporating targeted ab exercises into your routine
Remember that nutrition still plays a crucial role in revealing abdominal muscles
The Verdict
While "six-packs are made in the kitchen" remains sound advice, this study suggests that targeted ab work might be more beneficial than previously thought. As always, a balanced approach to diet and exercise is key to achieving your fitness goals.
Remember, more research is needed to fully understand the potential of targeted fat loss. In the meantime, keep up those planks and crunches - they might be doing more than just strengthening your core!
Hi, I'm Dr. Jared P., and I’m excited to share what I’ve been working on for the past eight months with my good friend Robbie Allen.
I've always been passionate about using AI to enhance medicine. Alongside Nuance Communications and Microsoft, I developed Dragon Ambient Experience, which converts doctor-patient conversations into clinical notes, allowing doctors to focus more on their patients.
A year ago, Robbie Allen reached out with an idea for a new venture. Given my background at Microsoft, where I collaborated with leading AI researchers, I was ready for a fresh challenge. We discussed our mutual passion for helping people achieve optimal health.
Many people desire more happiness, peace, adventure, and learning in life, but poor health often hinders these goals, especially as we age. My father's and brother-in-law's premature deaths due to preventable health issues inspired us to create a solution.
We noticed that while high-end healthcare options are available for those who can afford them, there was a lack of accessible, precision healthcare for everyone else. Thus, we founded Bionic Health to offer precision healthcare powered by AI and physicians, making optimal health attainable for all.
Our concept, "the best fourth quarter," aims to extend the period of life where happiness peaks, which studies show is around age 65. Poor health often causes this peak to decline. Our product integrates lab testing, AI decision support, physician care, and advisors to help maintain better health for longer.
We are currently launching our beta phase for early adopters. We emphasize transparent pricing, showing exactly where your money goes, unlike traditional healthcare systems. Although it's currently a cash-pay product, we hope to have insurance coverage in the future once we demonstrate successful outcomes. In our initial testing phase, we identified several life-threatening conditions early, allowing us to intervene effectively.
If you're interested, visit bionichealth.com. We are currently available in North Carolina and will soon expand to Virginia and South Carolina. Sign up for our waiting list if you're in these states. This is an exciting time, and we’re offering a discount link for early adopters. Feel free to reach out with any questions. Let’s achieve optimal health together.
Understanding Heart Health: Calcium Scans vs. CT Angiograms
The Battle Against Heart Disease
As heart disease remains a leading health concern, advanced imaging techniques offer valuable insights into our cardiovascular health. Two key players in this field are coronary calcium scans and CT angiograms.
Key Takeaways:
Coronary calcium scans detect calcified plaques in heart arteries
CT angiograms provide a more detailed view of artery interiors
Each test has its own benefits and ideal candidates
Cost and radiation exposure differ between the two tests
Coronary Calcium Scan: The Basics
Detects calcium buildup in coronary arteries
Scores range from 0 (no detectable calcium) to 300+ (significant buildup)
Generally costs between $100-$400
Best for individuals over 40 with moderate risk factors
CT Angiogram: A Closer Look
Uses contrast dye to visualize artery interiors
Can detect both calcified and soft plaques
Provides detailed images of artery narrowing and potential blockages
Costs range from $700-$1,500, with additional analysis potentially increasing the price
Choosing the Right Test
Consider these factors when deciding between tests:
Age: Calcium scans are less useful for those under 40
Risk factors: Higher risk individuals may benefit more from CT angiograms
Cost: Calcium scans are more budget-friendly but less comprehensive
Previous results: A non-zero calcium score might warrant a CT angiogram
Expert Recommendations
If budget allows, CT angiograms offer the most comprehensive information
For those over 40, annual calcium scans can be a good starting point
Discuss results with a cardiologist for personalized interpretations and follow-up plans
The Bottom Line
While both tests offer valuable insights, CT angiograms provide a more detailed picture of your heart health. However, coronary calcium scans remain a useful and cost-effective option for many. Consult with your healthcare provider to determine the best approach for your individual needs and risk factors.
Remember, these tests are powerful tools in the prevention and early detection of heart disease. Investing in your heart health today can lead to a healthier tomorrow.
Heart disease is the number one killer in the world. The death of my brother in-law due to a massive heart attack is one of the reasons I started Bionic Health. In this newsletter, we'll discuss three important topics related to heart health: blood pressure, calcium scans versus angiograms, and ApoB as a biomarker. By understanding these factors and taking proactive steps, you can better monitor and manage your cardiovascular health.
Blood Pressure:
90% of the time I ask people if they have high blood pressure, they tell me no. When I have them monitor it for two weeks, 25% of them are found to have high blood pressure. One cool thing about blood pressure is how much you can impact it with diet and lifestyle.
Blood pressure is the force of blood pushing against the walls of your arteries while your heart pumps and relaxes. High blood pressure, also known as hypertension, can damage your blood vessels and increase your risk of heart disease, stroke, and kidney problems.
Check out this great video from Dr Attia and Dr Huberman about blood pressure, how to take it and the importance of it.
Calcium scan versus Coronary CT Angiogram:
Calcium scans and coronary CT angiograms are two diagnostic tests that can help assess your heart health. A calcium scan measures the amount of calcium buildup in your coronary arteries, which can indicate the presence of calcified plaques.
A coronary CT angiogram, on the other hand, uses CT with a special dye to create detailed images of your blood vessels, helping to identify blockages or narrowing. With advanced AI techniques, we can also see soft plaques which cannot be seen on a calcium scan.
A simple rule of thumb is that if you are younger than 45 a calcium scan cannot rule out vascular disease, but it can rule it in. If you are under 45 with a positive calcium scan, we’ll want to be aggressive in trying to prevent further plaque buildup. A CT angiogram can tell us your vessel health no matter the age, but it is about 6 times more expensive.
Check out this video from Dr. Pelo about Calcium Scans and CT Angiograms
ApoB as a Biomarker:
Apolipoprotein B (ApoB) is a protein found in plaque causing cholesterol particles. Recent research suggests that measuring ApoB levels may be a more accurate indicator of cardiovascular risk than traditional cholesterol tests. High ApoB levels indicate a greater number of all plaque causing particles (LDL, VLDL, Lp(a) etc) in the bloodstream, which can contribute to the development of atherosclerosis and increase the risk of heart attacks and strokes.
We use many different markers to look at your cholesterol health, but ApoB is the big picture molecule when it comes to plaque causing cholesterol. However, high ApoB doesn’t guarantee a plaque, it just means there is a higher risk. It is necessary for causing plaques but not sufficient alone, meaning there are other factors as well (metabolic disease, blood pressure, smoking, genetics).
Check out this video from Dr Attia and Dr Huberman about how to think about ApoB and how it causes heart disease.
Conclusion:
By staying informed about blood pressure, heart scans, and ApoB, you can take a more proactive approach to your heart health. Remember to discuss these topics with your Bionic team and work together to develop a personalized plan for monitoring and managing your cardiovascular well-being. Small steps, such as adopting a heart-healthy lifestyle and staying up-to-date with recommended screenings, can make a big difference in protecting your heart for years to come.
Transforming Primary Care: A Conversation with Dr. Catherine Isaac
In the third episode of our groundbreaking Medicine 3.0 podcast, Dr. Jared Pelo sits down with Dr. Catherine Isaac, one of Bionic Health's newest physicians. Dr. Isaac brings a wealth of experience in internal medicine and mind-body medicine, offering a unique perspective on the future of primary care.
Key Takeaways:
1. A Holistic Approach to Medicine: Dr. Isaac's journey from traditional internal medicine to mind-body medicine highlights the importance of treating the whole person, not just symptoms.
2. The Burnout Crisis in Healthcare: Dr. Isaac candidly discusses her experience with physician burnout, shedding light on a critical issue affecting healthcare providers nationwide.
3. Integrative Medicine in Practice: Through personal anecdotes, Dr. Isaac demonstrates how integrating traditional and alternative approaches can lead to better patient outcomes.
4. The Importance of Body Composition and Performance Testing: Dr. Isaac expresses excitement about Bionic Health's approach to comprehensive health assessment, emphasizing the value of understanding muscle mass, strength, and mobility.
5. Rethinking Weight Loss: The conversation challenges the traditional focus on calorie restriction, advocating instead for a balanced approach that includes building strength and muscle mass.
6. The Future of Primary Care: Dr. Isaac's journey to Bionic Health represents a shift towards a more sustainable and patient-centered model of care.
Dr. Isaac's story is a powerful reminder of the challenges facing primary care physicians and the potential for innovative approaches to transform healthcare delivery. Her enthusiasm for Bionic Health's comprehensive approach, particularly in areas like body composition testing and performance evaluation, highlights the potential for these tools to revolutionize preventive care.
The episode underscores the importance of addressing physician burnout and creating systems that allow doctors to provide the level of care they aspire to. Dr. Isaac's experience illustrates how alternative models like Bionic Health can offer a path forward, benefiting both patients and providers.
As we continue to explore the frontiers of Medicine 3.0, Dr. Isaac's insights remind us that the future of healthcare lies in combining the best of traditional medicine with innovative approaches that address the whole person. Her journey from burnout to renewed enthusiasm serves as an inspiring example of how reimagining healthcare delivery can reinvigorate both providers and patients alike.
Stay tuned for more episodes of Medicine 3.0, where we continue to explore the cutting edge of health and longevity science with the passionate team at Bionic Health.
We've long known that fish is brain food, but new research is shedding light on just how powerful omega-3 fatty acids can be in protecting our cognitive health.
Key Takeaways:
A recent study links higher omega-3 levels to lower rates of dementia
The omega-3 index is a key measure, with levels over 7 being ideal
Benefits are seen for various types of dementia, including Alzheimer's
Fish like salmon and sardines are excellent natural sources of omega-3s
The Science Behind the Benefits
A study published in the Journal of Nutrients in November 2023 analyzed data from the UK Biobank, including:
267,000 participants
Metabolomic data from 102,000 people
Measures of DHA levels and omega-3 index in relation to dementia risk
Types of Dementia Affected
While beneficial for all types of dementia, omega-3s showed the strongest protection against:
Small vessel disease dementia
Lewy body dementia
Other non-Alzheimer's forms of dementia
Alzheimer's disease also saw benefits, though to a lesser extent.
How to Boost Your Omega-3 Levels
Eat fatty fish like salmon and sardines regularly
Consider fish oil supplements if you don't consume enough fish
Aim for an omega-3 index above 7 for optimal benefits
Why It Matters
With dementia rates on the rise globally, finding natural ways to protect our cognitive health is crucial. Omega-3 fatty acids offer a simple, accessible method to potentially reduce your risk of cognitive decline.
The Bottom Line
Whether you prefer grilled salmon, tinned sardines, or a daily fish oil supplement, increasing your omega-3 intake could be one of the smartest moves you make for your long-term brain health.
Remember, while omega-3s are beneficial, they're just one part of a healthy lifestyle. Combine them with regular exercise, mental stimulation, and a balanced diet for the best results in keeping your mind sharp as you age.
So, next time you're at the grocery store or planning your meals, think of your brain and reach for those omega-3-rich options. Your future self may thank you for it!
When I share my passion for longevity and healthspan with others, a common concern I hear is, "I wouldn't want to live longer if my brain isn't functioning well." It is a valid point. Quality of life is just as important as quantity, and a healthy brain is crucial for enjoying our later years.
In this newsletter, we will explore three key aspects of brain health: the role of genetics in dementia, the importance of the Omega-3 Index, and how challenging your brain through learning can help keep your mind sharp.
But first, a quick product announcement!
Your Biomarker Dashboard is now live!
We’re excited to announce that the new biomarker dashboard with scores and biological age is now available to all members.
Make sure you have the latest app update, swipe the score in the center to see more, and tap the ? icon above each score to see our explanations for each.
We’re launching with support for blood-based biomarkers with more observation types to come soon.
Predicting Alzheimer's
Recent studies have highlighted the gene ApoE, particularly its variant number 4, which is known to increase the risk of Alzheimer's Dementia (AD).
If you have two of these variants, your lifetime risk of cognitive impairment or dementia rises to 30-67%.
But genetics is only part of the story; our lifestyle choices matter significantly. That is why we are developing our genetics module, to provide people with the information they need to improve their odds.
Here is the citation to the most recent paper. Despite its daunting findings, it provides valuable insights:
You can also watch my take on the paper and why biologic diagnosis of something is different from clinical diagnosis.
Here is a short video from Jared talking about his take on the paper and why biologic diagnosis of something is different from clinical diagnosis.
The Omega-3 Index
We check many biomarkers, some extremely specific to body systems and others important for multiple systems.
The Omega-3 Index is one such critical biomarker, essential for overall health, heart health, and especially brain health. Unfortunately, it is often overlooked by regular doctors.
Watch this clip from Dr. Bill Harris, the foremost expert on the Omega-3 Index, discussing its relevance to brain health:
Additionally, here is a video where I talk about one of my favorite papers on the Omega-3 Index and dementia:
Exercising your brain
We have discussed the benefits of exercise for mental health in past newsletters, emphasizing its importance for brain health.
A more intriguing question is whether you can directly exercise the brain through learning.
The answer is yes. Much like physical exercise, stimulating your brain and building new neural pathways helps maintain brain health.
Check out this lecture by Neurologist Josh Turknett from Emory Medical School, explaining the best ways to train your brain and why learning an instrument might be beneficial at any age:
Just as our bodies require physical exercise to stay healthy, our brains need regular cognitive workouts to maintain their sharpness and prevent age-related decline.
Key Takeaways:
Cognitive demands on the brain change throughout life stages
Continuing to learn and challenge yourself is crucial for brain health
Activities involving both brain and body offer optimal benefits
It's never too late to start a new cognitively demanding hobby
The Science Behind Brain Health
A study published in "Cells" in September 2022 highlights the importance of maintaining cognitive demands throughout life. The research suggests that a decrease in mental challenges can contribute to neurodegeneration and cognitive decline.
Cognitive Demands Across the Lifespan
Early Life: High learning rate with numerous new experiences
Midlife: Steady learning rate
Late Life: Often sees a decline, especially after retirement
Best Activities for Brain Health
Learning to play a musical instrument
Dancing
Solving crossword puzzles
Engaging in activities that combine mental and physical skills
Why These Activities Work
These activities challenge your brain in multiple ways:
Require learning new skills
Involve coordination between mind and body
Encourage social interaction (in group settings)
Provide ongoing challenges as you improve
It's Never Too Late to Start
Whether you're in your 30s or your 70s, it's always a good time to pick up a new, cognitively demanding hobby. The key is to choose activities that you enjoy and will stick with long-term.
The Bottom Line
Keeping your brain active and challenged throughout life is crucial for maintaining cognitive health and potentially staving off age-related decline. By incorporating activities like music, dance, or puzzles into your routine, you're not just having fun – you're investing in your long-term brain health.
Remember, the goal is to keep learning and challenging yourself. So pick up that instrument you've always wanted to play, join a dance class, or start tackling the daily crossword. Your brain will thank you for years to come!
Bionic Health Expands to Utah: Medicine 3.0 Arrives in the Beehive State!
We're thrilled to announce a major milestone in our mission to provide "Optimal Health for All" - Bionic Health is now available in Utah! This expansion marks a significant step in our journey to revolutionize preventative healthcare across the United States. Utahns can now look, feel and perform their best with the aid of doctors using the latest technology.
Bringing Personalized, Proactive Healthcare to You
At Bionic Health, our mission is to provide optimal health for all by going beyond the annual check-up and using proactive preventative medicine to help our members live their best life longer. Your journey starts with an baseline risk assessment of over 47+ biomarkers. Followed by a one-on-one virtual physician consultation to review your results. You'll leave with a personalized action plan that includes diet, exercise, and supplement recommendations - even prescription medication, if you want it.
Track your progress and get care team support at your convenience through the Bionic Health mobile app or website. Refine your action plan by connecting your wearable devices, or through additional testing like DEXA body scans and CGM. You can even dive deep on specific areas of your health like sleep, hormones, body composition and physical performance. All under the guidance of board-certified physicians.
If you're familiar with Peter Attia or Andrew Huberman, then you've heard about the revolution that is Medicine 3.0.
You deserve more than the annual checkup. Prioritize your health today!
Here's What This Means for You
If you're in Florida 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:
2. One-on-One Doctor Consultations: Direct access to expert physicians who understand your unique health profile.
3. Advanced Testing: Cutting-edge diagnostics to provide deep insights into your health.
4. Proactive Health Management: We focus on prevention and optimization, not just treating symptoms.
Why Utah?
Our expansion into Utah is more than a business decision - it's personal. Dr. Jared Pelo, our Chief Medical Officer, was born and raised in the beautiful Beehive State!
These personal ties ensure that our expansion is driven by a genuine understanding of and commitment to these communities.
What This Means for You
If you're in Utah and have been thinking, "I want to learn more about my body"or "I want personalized, not reactive healthcare," then Bionic Health is your answer. Here's what you can expect:
1. Personalized Action Plans:Tailored healthcare strategies designed specifically for you.
2. One-on-One Doctor Consultations: Direct access to expert physicians who understand your unique health profile.
3. Advanced Testing: Cutting-edge diagnostics to provide deep insights into your health.
4. Proactive Health Management: We focus on prevention and optimization, not just treating symptoms.
Check out some of our affiliates to find a testing location near you!
Whether you're a long-time resident of Utah, or you've just moved to this beautiful state, Bionic Health is here to transform your healthcare experience. We're bringing the future of longevity medicine to your doorstep, offering a level of personalized care that traditional healthcare simply can't match.
Ready to Take Control of Your Health?
The future of health care is here, and it's personal. If you're ready to experience the Bionic Health difference, here's how to get started:
1. Learn More: Check out our website for detailed information about our services and approach.
2. Sign Up: It's easy to become a Bionic Health member - just follow the link below.
3. Start Your Journey: Once you're signed up, we'll guide you through every step of your personalized health optimization journey.
Don't wait for health issues to arise - take control of your wellbeing today with Bionic Health. Utah, we're excited to embark on this journey of health and wellness with you!
