Nutrient Timing: A No-Nonsense Guide to Fueling Your Workouts

Let's talk about nutrient timing - your secret weapon for better workouts and faster recovery. Think of it as a GPS for your nutrition: right food, right time, better results. Here's everything you need to know about eating around your workouts.

The Basics: Protein Throughout Your Day

Getting your protein right is like building blocks for success:

• Aim for 20-40g protein every 3-4 hours (that's about 0.25-0.40g per kg of body weight)
• Choose quality protein sources - your body will thank you
• This steady protein flow keeps your muscles happy and recovery strong for optimal muscle protein synthesis

Remember: Your needs might vary based on your age, fitness level, and goals Consult a dietitian or your Bionic Advisor!

Strategic Meal Timing Guidelines

Pre-Exercise Nutrition (3-4 Hours Before)

Key Objectives: Minimize gastrointestinal distress, provide sustained energy and support performance. This can be adjusted for different eating schedules (e.g., intermittent fasting), though carbohydrates are recommended before endurance training.

Think of this as laying your workout foundation:

• Go for foods that won't upset your stomach (low GI is your friend)
• Easy on the fiber - now's not the time for that extra-fibrous cereal
• Balance is key: plenty of carbs, light on fats, moderate protein

Try This: A bowl of Greek yogurt topped with berries and a sprinkle of granola. Simple, effective, delicious.

Immediate Pre-Exercise (15-60 Minutes Before)

Focus Areas: Easy digestion, quick energy availability, performance support

Quick energy time:

• Choose easily digestible carbs - they're your immediate fuel
• A little protein goes a long way
• Consider caffeine if it's your thing - it can help spare glycogen and boost performance

Perfect Snack: A banana with a bit of peanut butter or a couple of rice cakes with honey.

Intra-Workout Nutrition (During Exercise):

For those longer sessions (60+ minutes):

• Fuel up with 30-60g carbs per hour
• Sip on a sports drink (aim for 6-8% carb solution)
• Take 6-12 oz every 10-15 minutes

Go-To Options: Sports drinks, energy gels, or even some dried fruit or banana.

Immediate Post-Exercise (0-2 Hours After)

Primary Goals: Trigger insulin release, facilitate carbohydrate storage, support muscle repair, This is your golden opportunity for recovery:

• Quick-digesting carbs are your friends
• Pair them with protein for the perfect recovery combo (2:1 Carb: Protein Ratio)
• If you've been sweating buckets, get 12-16 oz of fluid with those carbs per lb lost

Example: Try a turkey and hummus wrap on whole wheat with some fresh veggies, or keep it classic with chocolate milk, a classic post-workout option that provides carbohydrates and protein for muscle recovery and glycogen replenishment.

Extended Post-Exercise (2+ Hours After)

Recovery Objectives: Transition to anabolic state, accelerate waste elimination, replenish glycogen stores, support muscle repair and growth, strengthen immune system

Now we're talking proper recovery:

• Focus on quality whole foods
• Keep those carbs flowing, especially after long distance endurance work
• Match your intake to how hard you worked

Perfect Plate: Grilled salmon with a sweet potato and some steamed broccoli for a balanced combination of protein, carbohydrates, and vegetables for recovery.

Pre-Bedtime Nutrition Strategies

If you’d like to incorporate a post-dinner snack, end your day right:

• Aim for 30-40g of slow-digesting (casein) protein
• Add some complex carbohydrates for good measure
• Skip the sugary stuff - your sleep is precious

Benefits include: enhanced protein synthesis for muscle growth, increased overnight metabolic rate (burning more calories at rest!), and supported recovery.

Bedtime Snacks:

• Hard-boiled eggs with a slice of whole grain toast
• Cottage cheese or Greek yogurt with berries for the sweet tooth

The Bottom Line

Think of nutrient timing like seasoning your food - it can make a good thing great, but it won't fix a bad recipe. Focus first on eating quality foods consistently, then dial in your timing to level up your results.

Remember: These aren't rigid rules - they're guidelines to help you perform your best. Experiment, adjust, and find what works for your body and schedule. The best nutrition plan is the one you can stick to consistently.

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Food Environment and Meal Prep: Driving Nutrition Success

In this episode of Medicine 3.0, host Kelly interviews Bionic Health Advisor Anna Simmons to discuss practical nutrition strategies that can help anyone achieve their health goals. They dive into the differences between meal prepping and batch cooking, how to optimize your food environment, and provide actionable tips for grocery shopping and maintaining consistency despite busy schedules.

Topics Covered

• Meal prep vs. batch prep techniques and benefits
• Food environment optimization
• Creating sustainable nutrition plans
• Grocery shopping strategies
• Solutions for busy schedules
• Protein distribution throughout the day
• Beginner-friendly approaches to meal planning

Main Takeaways

The Power of Preparation

Both Kelly and Anna emphasize that preparation is key to nutritional success. Whether you choose meal prepping (preparing complete, portioned meals) or batch prepping (cooking larger quantities of individual ingredients), the upfront time investment significantly reduces daily decision-making and cooking time throughout the week.

"Preparation decreases decision fatigue. Throughout the week, you don't have to decide what you want to eat. It's already prepared for you. You know you have a healthy option to reach for." - Anna

Optimize Your Food Environment

Small changes to your kitchen and food storage can have substantial impacts on your nutrition:

• Replace candy bowls with fruit on counters
• Store less healthy options in opaque containers or away from eye-level
• Position colorful fruits and vegetables prominently in your fridge

Strategic Protein Distribution

Rather than following the typical American pattern of minimal protein at breakfast and excess at dinner, both advisors recommend distributing protein more evenly throughout the day. Aiming for approximately 30 grams of protein at each meal can help with muscle maintenance, satiety, and energy levels.

Smart Grocery Shopping

Before even beginning to meal prep, having a grocery strategy sets you up for success:

• Create a shopping list based on planned meals
• Shop the perimeter of the store for nutrient-dense options
• Take inventory of your fridge and pantry before shopping
• Be flexible with ingredients if certain items don't look fresh

Freezer as Your Friend

For busy individuals, the freezer becomes an essential tool:

• Freeze pre-portioned meals for busy weeks
• Prepare freezer-ready smoothie packs
• Stock up on frozen vegetables and fruits, which are often flash-frozen at peak ripeness
• Make breakfast burritos or sandwiches that can be quickly reheated

Progress Isn't Linear

Both advisors emphasize that nutritional progress doesn't follow a straight line. There will be weeks when meal prepping isn't possible, and that's okay. What matters is returning to consistent habits:

"Progress is not linear. You may have seen a graph in the past where there's what people think progress is and then what it actually is and it's just squiggly lines all over." - Kelly

Start Small and Simple

For beginners, Anna recommends:

• Keep recipes simple rather than attempting complex dishes
• Focus on spices, seasonings, and sauces for variety
• Start with small, achievable goals like improving just breakfast
• Break down larger nutrition goals into manageable steps
• Consider working with a coach or knowledgeable friend for accountability

About the Experts

Anna Simmons has been a Bionic Health Advisor for two years, coming from a background in human development at UNC Chapel Hill with certifications in personal training, nutrition coaching, and health coaching. Her personal passion for strength training and nutrition developed during college and intensified during the COVID pandemic.

Kelly Joniak  is also a Bionic Health Advisor that has previously been featured on the Medicine 3.0 Podcast. She competes in Olympic weightlifting and brings both personal and professional expertise to the conversation about nutrition planning.

Timestamps

Meet Anna Simmons (00:01-01:40)
The Bionic Experience (01:40-02:48)
Meal Prep vs. Batch Prep (03:20-05:10)
Pros and Cons (05:55-09:20)
Food Environment (10:05-12:43)
Nutrition Recommendations (12:43-19:52)
Grocery Shopping Strategies (19:52-24:39)
Making Progress (24:39-27:20)
Solutions for Busy Schedules (27:20-31:57)
Final Thoughts (31:57-34:38)

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:

1. 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.
2. Regular Physical Activity: Consistent cardiovascular exercise significantly improves vascular health markers.
3. 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."
4. 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.

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Key Timestamps:

00:00 - Introduction and welcome with Kelly Joniak and Dr. Catherine Isaac

00:46 - Overview of the vascular module and baseline evaluation

03:05 - Explanation of lipid panel testing (cholesterol, triglycerides, HDL, LDL)

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

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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.

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Carbohydrates: Your Body's Preferred Energy Source

Carbohydrates often get a bad rap in popular diet culture, but this macronutrient powers everything from your daily activities to high-intensity workouts. Let's explore why carbohydrates are essential and how to make them work for your health and fitness goals.

‍What Are Carbohydrates?

At their most basic level, carbohydrates are compounds made up of carbon, hydrogen, and oxygen.They are an important fuel source that powers vital bodily functions and physical activities. They also help spare protein and fats and assist with the breakdown of lipids. Like protein, carbohydrates contain four calories per gram.

The Three Main Types of Carbohydrates

1. Simple Carbohydrates (Sugars)

Simple carbohydrates consist of one or two sugar molecules and are quickly digested and absorbed. They're your body's version of "quick-start" energy—particularly useful before exercise when you need rapid fuel.

Monosaccharides (Single Sugar Molecules):

• Glucose: Found in grains, starchy vegetables, and fruits
• Fructose: Present in fruits, honey, and high fructose corn syrup
• Galactose: Found in dairy products

Disaccharides (Two Sugar Molecules):

• Sucrose (table sugar): glucose + fructose
• Lactose (milk sugar): glucose + galactose
• Maltose (malt sugar): glucose + glucose

2. Complex Carbohydrates

Complex carbohydrates feature longer chains of sugar molecules, providing sustained energy release (think slow-burning coals rather than quick-flaming kindling) and typically offering more nutritional benefits.

Two Main Forms:

• Starch: Found in:
  
  • Grains (wheat, rice, oats)
  • Legumes (beans, lentils, chickpeas)
  • Starchy vegetables (potatoes, corn, peas)
• Glycogen: Your body's storage form of carbohydrates, found in liver (~100g) and muscle tissue (~300-500g). This is formed by many molecules of glucose linked together.

3. Dietary Fiber

Fiber is the rebel of carbohydrates—your body can't digest it, but it plays crucial roles in your health. High-fiber diets promote comprehensive wellness by supporting heart health through cholesterol reduction, enhancing the gut microbiome, and aiding weight management by increasing satiety, stabilizing blood sugar, and reducing caloric density.

Combined with adequate protein, fiber creates a more sustainable approach to nutrition and weight control.

Types of Fiber:

• Soluble Fiber:
  
  • Dissolves in water
  • Forms a gel-like substance during digestion
  • Found in oats, barley, legumes, and certain fruits and vegetables
  • Helps regulate blood sugar and cholesterol levels
• Insoluble Fiber:
  
  • Doesn't dissolve in water
  • Adds bulk to stool
  • Found in whole grains, nuts, seeds, and fruit/vegetable skins
  • Promotes regular bowel movements

How much is enough? Per day, the recommended intakes are at least 25g for women and 38g for men.

Carbohydrates and Exercise Performance

Carbohydrates are essential for exercise performance, regardless of whether your goal is weight loss, muscle gain, or improved endurance. Here's why:

Energy Systems and Carbohydrate Use

Your body prioritizes different energy systems depending on exercise type and intensity:

• Anaerobic System: Used during high-intensity, short-duration activities
• Aerobic System: Primary system for longer-duration activities

Both systems can utilize carbohydrates as fuel, particularly during high-intensity exercise. Your body stores carbohydrates as glycogen, providing enough energy for approximately 90 minutes of sustained activity before depletion—it's like your internal energy reserve that needs regular replenishing! Have you ever heard of runners “hitting a wall” or “bonking”? That is an indication that glycogen stores have been depleted!

Daily Carbohydrate Recommendations Based on Activity Level

To optimize your performance and recovery, adjust your carbohydrate intake based on your activity level and goals. Research published in the Journal of the International Society of Sports Nutrition provides clear guidelines for athletes at various training levels (Kerksick et al., 2017):

Minimally Active (Less than 3 hours/week): 2-3g per kg body mass

Lightly Active (3-5 hours/week): 4-5g per kg body mass

Moderately Active (10 hours/week): 6-7g per kg body mass

Professional/Elite (20+ hours/week): 7+ g per kg body mass

Endurance/Ultra (Event-specific): 7-12g per kg body mass

Making Smart Carbohydrate Choices

Not all carbs wear capes, but the good ones might as well! Focus on whole, minimally processed carbohydrate sources:

• Whole grains
• Fresh fruits and vegetables
• Legumes and beans
• Starchy vegetables

These foods provide not just carbohydrates but also:

• Essential vitamins and minerals
• Dietary fiber
• Beneficial phytonutrients
• Sustained energy release

Timing Your Carbohydrate Intake

Strategic timing of carbohydrate consumption can optimize your energy levels and exercise performance—think of it as delivering the right fuel at exactly the right moment:

Before Exercise:

• Simple carbs for quick energy
• Timing depends on individual tolerance

During Exercise:

• Necessary for sessions longer than 90 minutes
• Easy-to-digest forms preferred

After Exercise:

• Replenish glycogen stores
• Combine with protein for optimal recovery

Conclusion

Carbohydrates are more than just calories – they're your body's preferred energy currency that powers both your daily activities and athletic performance. By understanding the different types of carbohydrates and how to time them effectively, you can optimize your nutrition to support your health and fitness goals.

Remember that individual needs vary based on activity level, goals, and personal tolerance. Consider working with a registered dietitian to determine the optimal carbohydrate intake for your specific situation.

References:
Kerksick, C.M., Arent, S., Schoenfeld, B.J. et al. (2017). International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14(33). https://pmc.ncbi.nlm.nih.gov/articles/PMC5596471/

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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  

26:41 - Risks associated with hormone therapy (breast cancer, blood clotting)  

29:02 - Progesterone's role and potential side effects  

32:03 - Closing thoughts on Bionic's personalized approach  

Habit Stacking: Achieving Optimal Health, Efficiently

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."

Hear more from James Clear here: https://jamesclear.com/habit-stacking

Why Habit Stacking Works for Health Goals

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.

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Breaking the Diet Cycle: A Conversation with Amber Brueseke

From nurse to renowned fitness coach, Amber Brueseke has helped over 10,000 women transform their relationship with health and fitness. In our latest Optimal Health podcast episode, Dr. Jared Pelo sits down with the founder of Biceps After Babies to unpack the science and psychology behind lasting health transformations.

Why This Conversation Matters

The journey to optimal health isn't just about counting calories or following the latest fitness trends. It's about understanding the deeper patterns that shape our behaviors and creating sustainable changes that last. Amber brings a unique perspective, combining her medical background with years of practical experience helping women achieve their fitness goals.

Key Insights You'll Discover

In this enlightening discussion, Amber shares her personal journey from discovering weightlifting at age 14 to building a community that's transformed thousands of lives. You'll learn about:

The science behind self-sabotaging behaviors and how to overcome them How reverse dieting can support long-term metabolic health Using macro counting as a stepping stone to intuitive, sustainable eating The crucial role of beliefs and identity in creating lasting change Breaking negative generational patterns around fitness and health

Beyond the Numbers

"Macro counting isn't the end goal," Amber explains. "It's a tool that helps build awareness and confidence around nutrition." This perspective aligns perfectly with our mission at Bionic Health - enabling optimal health through understanding and sustainable practices.

Ready to Transform Your Approach to Health?

Listen to the full episode to discover:

• Practical strategies for sustainable fitness habits
• The psychology behind successful health transformations
• How to be a positive fitness role model at any age
• Scientific insights into metabolic adaptation and nutrition

Episode Highlights:

00:00 - Introduction to Amber Brueseke

00:40 - Amber's fitness journey starting at age 14

01:55 - Transitioning from nursing to fitness instruction

04:20 - Discovery of macro counting and getting a six pack

05:45 - Building Biceps After Babies and serving 10,000+ women

07:28 - Breaking negative generational patterns around fitness

09:14 - Being a fitness role model at any age

10:35 - Evolution as a coach and understanding behavior change

14:19 - Understanding self-sabotaging behaviors

16:24 - The "tree framework": beliefs, values, and identity

21:27 - Explaining reverse dieting and metabolic adaptation

27:57 - Why cycling between deficit and maintenance is crucial

30:12 - Using macro counting as a bridge to moderation

32:14 - Building sustainable nutritional awareness

34:30 - Where to find Amber and Biceps After Babies

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Connect with Amber:

Instagram/TikTok/Facebook: @biceps.after.babies

Website: bicepsafterbabies.com

Podcast: Biceps After Babies Radio

Take the Next Step

Ready to start your own health transformation? Book a consultation with one of our health optimization experts at Bionic Health. We'll help you create a personalized plan that aligns with your goals and lifestyle.

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The Power of Protein: Understanding Your Body's Building Blocks

In the world of nutrition, protein stands as a cornerstone macronutrient that goes far beyond just building muscle. Whether your goal is weight loss, muscle gain, or maintaining overall health, understanding protein's role in your body is crucial for making informed dietary decisions.

Beyond Muscle: Protein's Essential Functions

While protein is commonly associated with muscle growth, its roles in the body are remarkably diverse (Antonio et al., 2016):

• Supporting immune system function through antibody production
• Repairing damaged tissues throughout the body
• Producing vital hormones and enzymes
• Maintaining healthy skin, hair, and nails
• Contributing to proper fluid balance

Protein's Role in Different Fitness Goals

Weight Loss Journey

When pursuing fat loss, protein becomes your strongest ally. A higher protein diet offers several advantages:

• Enhanced satiety, helping you feel fuller for longer
• Preservation of lean muscle mass during caloric deficit
• Increased daily caloric expenditure due to protein's higher thermic effect

Building Lean Mass

For those looking to gain muscle, protein timing and quantity are crucial considerations:

• Overall caloric surplus is the primary driver of weight gain
• Increased protein intake ensures adequate amino acid availability
• Strategic protein timing supports muscle recovery and growth

Calculating Your Individual Protein Needs

Your protein requirements are highly individual and depend on several factors, as outlined by the Academy of Nutrition and Dietetics, Dietitians of Canada, and American College of Sports Medicine (Thomas et al., 2016)

Step 1: Calculate Your Basal Metabolic Rate (BMR)

For men:

BMR = 66.4730 + (13.7516 × weight in kg) + (5.0033 × height in cm) - (6.7550 × age in years)

For women:

BMR = 655.0955 + (9.5634 × weight in kg) + (1.8496 × height in cm) - (4.6756 × age in years)

Step 2: Determine Total Energy Expenditure (TEE)

Your activity level significantly impacts your caloric needs:

• Sedentary (desk job, little exercise): BMR × 1.2
• Light exercise (1-3 days/week): BMR × 1.3
• Moderate exercise (3-5 days/week): BMR × 1.5
• Heavy exercise (6-7 days/week): BMR × 1.7
• Very heavy exercise (2+ daily sessions): BMR × 1.9

Step 3: Adjust for Your Goals

Based on your objectives:

• Weight loss: Create a moderate caloric deficit of about 250 calories below maintenance calories while maintaining high protein
• Weight gain: Add approximately 250-500 calories above maintenance calories
• Maintenance: Match your TEE for calories while meeting protein requirements

Step 4: Calculate Macronutrient Distribution

Protein recommendations (Layman et al., 2009):

• General population: 1.2-2.0g per kg of body weight
• Athletes: May require higher amounts based on training intensity
• Weight loss: Higher end of protein recommendation ranges (likely 1.6g+ per kg of body weight)

Practical Implementation

To optimize protein intake (Kerksick et al., 2020):

1. Distribute protein intake evenly throughout the day.
2. Include a protein source at every meal and snack. Consider starting out with at least 25-35 g at each.
3. Not all proteins are the same, so consider both quantity and quality of protein sources. Animal proteins are complete protein sources, meaning they contain all of the essential amino acids. Many plant proteins are not complete, so vegetarian diets require more diligence in incorporating a variety of sources for a complete amino acid profile.
4. Prioritize lean sources of protein (93% lean or greater).
5. Adjust intake based on activity level and recovery needs.

The Science Behind the Recommendations

Recent research continues to support the importance of adequate protein intake. Studies have shown that higher protein intakes are safe and beneficial for most populations, including older adults and athletes (Bauer et al., 2013). The timing of protein intake throughout the day may be as important as the total amount consumed.

Here are some key findings from recent research (Jäger et al., 2017; Kerksick et al., 2020):

• Regular protein feeding patterns optimize muscle protein synthesis
• Higher protein intakes during weight loss help preserve lean mass
• Protein quality and amino acid profile impact utilization
• Individual factors like age, activity level, and health status influence optimal intake

Closing Thoughts

Understanding your protein needs is essential for optimizing health and achieving your fitness goals. While these guidelines provide a framework, remember that individual needs may vary. Monitor your progress and adjust your intake based on your body's response and performance outcomes.

References:

1. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Medicine and Science in Sports and Exercise, 48(3), 543-568.
2. Layman, D. K., et al. (2009). Protein in optimal health: heart disease and type 2 diabetes. The American Journal of Clinical Nutrition, 87(5), 1571S-1575S.
3. Kerksick, C. M., et al. (2020). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 17(1), 1-21.
4. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
5. Antonio, J., et al. (2016). A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women--a follow-up investigation. Journal of the International Society of Sports Nutrition, 13, 3.

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Power-Packed Chocolate Berry Chia Seed Pudding

Start your day right with this nutrient-rich breakfast that's both delicious and prep-friendly. This chocolate berry chia seed pudding combines protein, fiber, and healthy fats in a breakfast that tastes like dessert but fuels you like a champion.

Why You'll Love This Recipe

• Prep it the night before
• Packed with 23g of protein
• Contains 17g of fiber
• Only 300 calories
• Rich in omega-3 fatty acids
• Loaded with antioxidants
• Perfect for busy mornings

Ingredients

Per serving

• 2 tablespoons chia seeds
• 1 scoop chocolate protein powder
• ¼ cup plain unsweetened almond milk
• ¼ cup plain nonfat Greek yogurt
• ¼ cup frozen mixed berries
• 1 tablespoon flaxseeds

Instructions

1. In a jar or container, combine the chia seeds, protein powder, and almond milk
2. Stir well to prevent clumping
3. Cover and refrigerate overnight (or at least 4 hours)
4. Before serving, stir in the Greek yogurt and ground flaxseed
5. Top with frozen berries and enjoy!

Nutrition Benefits

Chia Seeds: The Star Ingredient

• Complete protein source
• High in dietary fiber
• Supports digestion and gut health
• Rich in antioxidants and polyphenols
• Excellent source of omega-3 fatty acids

Total Nutritional Value

• Calories: 300
• Protein: 23g
• Fiber: 17g
• Plus vitamins and minerals from berries and seeds

Make It Your Own

Try these variations:

• Swap berries for your favorite fruits
• Use different protein powder flavors
• Add a drizzle of honey for extra sweetness
• Top with nuts for extra crunch
• Mix in coconut flakes for tropical flavor

Meal Prep Tips

• Make multiple servings at once
• Store in individual containers
• Keep toppings separate until serving
• Will stay fresh for 3-4 days in the fridge

This chia seed pudding isn't just breakfast – it's your morning nutrition powerhouse! Give it a try and let us know what you think.

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