Oops! Something went wrong while submitting the form.
Caffeine + L-Theanine: A Performance-Enhancing Combination for Elite Athletes
New research reveals an intriguing combination that could benefit high-level athletes: caffeine paired with l-theanine. Let's examine the science behind this performance-enhancing duo.
The Study Breakdown
Recent research examined the effects of:
Caffeine (6mg per kg of body weight)
L-theanine (matching dose)
Combination of both
Placebo
Key Findings
The study showed significant improvements in:
Cognitive performance (measured by Stroop test)
Athletic performance in curling
Overall performance metrics for elite athletes
Practical Applications
Dosing Considerations
For a 100kg athlete, this translates to:
600mg caffeine
600mg l-theanine
Important Precautions
Before trying this combination:
Consult with your healthcare provider
Ensure it's appropriate for your health status
Reserve for important performance events
Avoid daily use
Professional Guidance
At Bionic Health, we emphasize the importance of personalized approaches to performance enhancement. While this research shows promising results, proper medical supervision is crucial before implementing any performance-enhancing protocol.
Ready to optimize your athletic performance safely and effectively? Connect with healthcare professionals who can guide you through evidence-based approaches tailored to your needs.
Meal Timing and Blood Sugar: What's Best for Your Health?
Is it better to eat small, frequent meals or larger, less frequent ones? The answer lies in understanding your unique body's response to food timing and portions.
The Role of Data in Meal Timing
Continuous Glucose Monitoring
Provides personalized insights into blood sugar responses
Helps identify optimal meal timing patterns
Enables data-driven decisions about eating habits
Key Factors in Blood Sugar Management
Muscle Mass
Acts as a glucose storage site
Provides insulin-independent glucose uptake
Increases carbohydrate tolerance
Exercise Impact
Strength Training
Builds muscle mass
Improves glucose storage capacity
Enhances insulin sensitivity
Cardiovascular Exercise
Burns glucose effectively
Supports overall metabolic health
Optimizing Your Approach
Dietary Considerations
Reduce processed carbohydrates
Focus on whole foods
Match carbohydrate intake to activity level
Personalization
Every individual responds differently to meal timing. Consider:
Personal schedule
Energy needs
Activity patterns
Glucose monitor data
Taking Action
The best meal timing strategy is one that:
Aligns with your lifestyle
Maintains stable blood sugar
Supports your health goals
Can be sustained long-term
Ready to optimize your meal timing? Consider working with healthcare professionals who can help you use data to create a personalized eating strategy.
RED-S: Breaking the Silence on Athletic Energy Deficiency
In a compelling conversation with Dr. Jared Pelo, athlete and wellness expert Allison Yamamoto shares her personal journey with Relative Energy Deficiency in Sport (RED-S) and offers valuable insights for athletes, coaches, and health enthusiasts alike. Her story highlights the often-overlooked intersection of athletic performance, nutrition, and overall health.
Understanding RED-S: More Than Just an Elite Athlete Problem
RED-S, as Yamamoto explains, occurs when there's a mismatch between energy intake and exercise output. While the technical term might seem intimidating, the concept is straightforward: it's what happens when you're either underfueling, overtraining, or both. The consequences can be far-reaching, affecting everything from bone health to reproductive function.
What makes Yamamoto's perspective particularly valuable is her emphasis that RED-S isn't just an elite athlete issue. A striking statistic she shares: over 50% of women who exercise at least three times a week experience menstrual disturbances, a key indicator of potential energy deficiency.
The Evolution of Athletic Culture
Yamamoto's story reflects a broader shift in athletic culture. She recalls a time when losing one's period was seen as a "badge of honor" in certain athletic circles, particularly in sports where being lighter was perceived as advantageous. Today, there's growing recognition that menstrual health serves as a vital sign of overall wellbeing.
The conversation highlights an encouraging trend: coaches, particularly in sports like rock climbing and running, are becoming more educated about RED-S. However, Yamamoto emphasizes that awareness needs to extend beyond organized sports to reach recreational athletes and fitness enthusiasts who might not recognize their risk.
Recovery: Back to Basics
Perhaps the most striking aspect of Yamamoto's approach to recovery is its emphasis on fundamentals over optimization. Her key principles include:
Proper fueling around workouts, especially for morning exercise
Regular eating throughout the day, paying attention to hunger cues
Including all major food groups, avoiding the elimination of entire macronutrient categories
For exercise, she stresses that recovery isn't just an option—it's an essential component of fitness. This means:
Avoiding back-to-back high-intensity workouts
Learning to adjust workouts based on how you're feeling
Understanding that rest is part of progress, not a setback
The Challenge of "Listening to Your Body"
One of the most nuanced parts of the discussion centers on the common advice to "listen to your body." Yamamoto acknowledges that this skill isn't innate, particularly for those who have spent years override their body's signals. She advocates for a balanced approach that combines structure with flexibility, noting that complete intuitive eating and exercise might not be appropriate, especially early in recovery.
Moving Forward
The conversation concludes with an optimistic outlook for the future of athletic health. Yamamoto envisions a culture that celebrates proper fueling and recovery rather than extreme behaviors. She emphasizes the importance of addressing not just the physical aspects of RED-S, but also the psychological components and belief systems that contribute to its development.
For those interested in learning more or seeking support, Yamamoto can be found on Instagram at @AlisYamamoto or through her website theallymethod.com, where she offers programs and resources for those navigating their own journey with RED-S.
This conversation serves as a crucial reminder that optimal performance doesn't come from pushing harder and eating less, but from finding the right balance of training, nutrition, and recovery. It's a message that resonates not just with elite athletes, but with anyone striving to maintain an active, healthy lifestyle.
Key Timestamps:
[00:14] Allison's background as an athlete and journey into health awareness
[04:26] Definition and explanation of RED-S (Relative Energy Deficiency in Sport)
[07:13] Personal experience with RED-S beginning in college years
[11:11] Understanding the spectrum of disordered eating vs. under-fueling
[15:56] The relationship between nutrition goals and performance
[18:38] Key symptoms and warning signs of RED-S
[21:09] Evolution of RED-S awareness in sports (discussion about rock climbing)
[24:43] Using menstrual health as a vital sign
[30:33] Foundational principles for recovery
[35:37] Exercise recovery principles and listening to your body
[40:01] Learning to truly listen to your body's signals
From Stethoscopes to AI: How Technology is Transforming Healthcare
In our latest podcast episode, we had the privilege of sitting down with Dr. Michael Curren, a non-invasive cardiologist and medical informaticist, who shared his unique journey from a small town in Pennsylvania to becoming a pioneer in healthcare technology innovation.
A Legacy of Care
Growing up in Warren, Pennsylvania, Dr. Curren was inspired by his grandfather, a family physician whose impact on the community left an indelible mark. "I would walk around, and people would say 'your grandfather delivered me, he did this, he took off this mole.' I realized the impact that a person could have on other people in the community just by providing care to them," Dr. Curren recalls.
Bridging Medicine and Technology
While maintaining an active cardiology practice, Dr. Curren discovered a passion for medical informatics – the intersection of healthcare and technology. His motivation? Making a broader impact on patient care beyond the exam room. "There's more to delivering care on an individual level," he explains. "You can impact a lot more people through technology and healthcare IT."
The Power of Asking Questions
Dr. Curren's path to informatics began with curiosity. "I just asked questions," he says. What started as participation in EHR focus groups evolved into a career in medical informatics he "never anticipated" when starting as an intern in 2013. His advice for others interested in the field? "Never say no to an opportunity to ask a question or participate in a content review session."
Technology's Promise in Healthcare
When discussing the future of healthcare technology, Dr. Curren's excitement is palpable. He highlights several transformative developments:
Patient portal scheduling breaking down access barriers
Wearable devices enabling early diagnosis
AI-powered tools helping manage and analyze patient data
Despite his enthusiasm for technology, Dr. Curren emphasizes that the human element of healthcare isn't going anywhere. "I'm not fearful of technology taking my job or really any clinical person's job," he states. Instead, he sees technology augmenting healthcare professionals, allowing them to focus on more complex cases and deliver better care.
A Timeless Mission
Dr. Curren closes with a powerful reminder about healthcare's fundamental purpose: "Focus on what we are trying to do, which is create better health for people, whether they are healthy and want to remain healthy, or if they are sick and want to get healthy again."
He draws a fascinating parallel between modern healthcare innovation and the invention of the stethoscope by a French physician-musician in the early 1800s. This historical example illustrates how combining different expertise – whether music and medicine then, or clinical practice and technology now – can lead to transformative healthcare innovations.
Looking Forward
While acknowledging challenges, particularly around data security, Dr. Curren remains optimistic about healthcare's future. His vision is one where technology enhances rather than replaces the human touch in medicine, enabling healthcare providers to deliver better, more accessible care to all.
Key Timestamps:
00:00 - Introduction and welcome 00:22 - Mike's background and journey to medicine 02:14 - Decision to become a cardiologist 04:15 - Impact of medical informatics on healthcare 06:34 - How healthcare initiatives are developed 14:36 - Exciting developments in healthcare technology 16:36 - Discussion of wearable medical devices 20:08 - Future of AI assistance in healthcare 27:20 - Concerns about healthcare technology 29:34 - Closing thoughts on patient-focused care
Understanding Heart Scans: Calcium Scores vs. CT Angiograms - A Complete Guide
For anyone concerned about heart health and considering long-term medication like statins, understanding the difference between cardiac imaging options is crucial. Let's break down the two main types of heart scans and when each might be appropriate.
The Cholesterol Connection
Before diving into scanning options, it's important to understand why we scan in the first place. High levels of ApoB (a protein that carries cholesterol) can lead to arterial plaques, similar to how smoking increases cancer risk. While not everyone with high cholesterol will have a heart attack, understanding your actual arterial health can help guide treatment decisions.
Calcium Score Scan: The Basic Option
What Is It?
A simple CT scan without contrast
Takes just a few minutes
Costs between $100-$400
No IV required
What It Shows
Calcified (hardened) plaques in arteries
Shows up as bright white spots on the scan
Provides a numerical score (0 to 300+)
Limitations
Only shows calcified plaques
Can't detect soft plaques (which often cause heart attacks)
Limited overall visibility of arterial health
CT Angiogram: The Comprehensive Option
What Is It?
Advanced CT scan with contrast dye
Requires IV insertion
Costs $700-$1,500 (plus potentially $750 for AI analysis)
Takes longer than calcium scan
What It Shows
Complete view of arterial walls
Both calcified and soft plaques
Arterial narrowing
Inflammation
Detailed 3D renderings of the heart
Benefits
Higher fidelity imaging
More comprehensive assessment
Better for detecting immediate risks
Recommendations by Age and Circumstance
Under 40
Calcium scans usually unnecessary
Likely to be zero
Exception: family history of early heart disease
40-65
Calcium scan can be a good starting point
If score is above zero, consider CT angiogram
Annual monitoring recommended
Over 65
Zero calcium score is very reassuring
CT angiogram preferred if affordable
Insurance may cover CT angiogram if calcium score is positive
Making Your Choice
Choose Calcium Score If:
Budget is primary concern
Age 40+ for initial screening
Want annual monitoring
Insurance won't cover CT angiogram
Choose CT Angiogram If:
Can afford the higher cost
Want comprehensive assessment
Have positive calcium score
Need to make decisions about medication
Have other risk factors
The Bottom Line
While CT angiograms provide the most complete picture of heart health, calcium scores can be a useful screening tool, especially for those over 40. The best approach often depends on your age, risk factors, and financial considerations. Remember: a positive calcium score should usually lead to a CT angiogram for a more detailed assessment.
Important: Always consult with your healthcare provider to determine which test is most appropriate for your specific situation.
The Microbiome: Important Yet Mysterious - A Practical Perspective
In recent years, the microbiome has become a buzzy topic in health and wellness circles. But what exactly is it, and how should we approach microbiome health? Let's cut through the hype and look at what we actually know.
What is the Microbiome?
The microbiome consists of all the bacteria living on and in your body:
In your mouth
On your skin
In your intestines
And other areas
While viruses are sometimes included in discussions of the microbiome, they generally don't contribute beneficial effects like bacteria do.
The Testing Dilemma
Despite the growing interest in microbiome testing, there's a catch: comprehensive genomic testing of your full microbiome is prohibitively expensive. This leads to an important question: what's actually worth doing when it comes to microbiome health?
A Practical Approach
Instead of extensive testing, here's what we know works:
Targeted Testing
Focus on testing when there are specific symptoms
Look for specific infections or problems in the intestines
Save comprehensive testing for when it's truly needed
Diet Modifications
Emphasize high-fiber foods
Include foods that specifically feed beneficial bacteria
Recent research highlight: Just half a cup of navy beans daily can increase microbiome diversity and healthy pre/postbiotics
The Current State of Knowledge
It's important to understand that while the microbiome is undoubtedly important, our understanding is still evolving. Think about this: 400 years ago, we didn't even know bacteria were important. Today, we're still uncovering new insights about how these microscopic organisms affect our health.
Key Takeaways
The microbiome is crucial for health
We don't need extensive testing for everyone
Simple dietary changes can improve microbiome health
Focus on practical interventions rather than expensive testing
Our knowledge is growing but still incomplete
The Bottom Line
While the microbiome isn't the "end all be all" of health, it's an important piece of the puzzle. The good news is that you can support your microbiome health through simple, practical steps - particularly through diet - without needing expensive testing or complex interventions.
Remember: Sometimes the simplest interventions, like adding more fiber-rich foods to your diet, can have the most significant impact on your microbiome health.
Staying Active and Healthy: Your Complete Holiday Wellness Guide
The holiday season brings festivities, family time, and unique challenges to our wellness routines. At Bionic Health, we believe you can maintain optimal health while fully embracing the joy of the season. Let's explore practical strategies to keep you thriving through the holidays.
Movement Matters: Keeping Active During Festivities
The holiday schedule shouldn't mean pressing pause on physical activity. Instead, think creatively about ways to incorporate movement into your celebrations.
Community Events and Family Activities
Join local Turkey Trots or Jingle Jogs! Find local events near you with: https://www.meetup.com
Organize family football games
Take post-meal neighborhood walks to see holiday lights
Visit playgrounds with younger family members
Plan winter hikes with loved ones
Tips for Consistent Movement
Use community platforms to find local active events
Schedule movement breaks between holiday gatherings
Make physical activity a new family tradition
Turn holiday shopping into walking opportunities
Dance to festive music while preparing meals
Navigating Holiday Nutrition
Maintaining healthy eating habits during the holidays doesn't mean missing out on seasonal joy. Here's how to find the right balance.
Smart Eating Strategies
Prioritize protein and produce on your plate
Practice portion awareness without strict restrictions
Plate food once to avoid mindless grazing
Enjoy special holiday treats mindfully and in moderation
Connect with mental health professionals if needed. Utilize Psychology Today to find a provider.
Stay in touch with trusted friends and family
Join community support groups
Remember it's okay to ask for help. Refer to hotline.
Your Holiday Wellness Action Plan
Schedule daily movement activities
Plan balanced meals while allowing for treats
Practice pre-meal mindfulness techniques
Create a support network for emotional well-being
Set realistic health goals for the season
Remember, the goal isn't perfection but rather finding joy in the season while maintaining your health journey. At Bionic Health, we're here to support your path to optimal health, during the holidays and beyond.
Ready to create your personalized holiday wellness strategy? Connect with our team at Bionic Health for expert guidance and support in achieving your health goals this season.
Already a member? Schedule a call with your Bionic Advisor in the app!
Ready to become a member? Schedule a consultation through the Bionic Health Website!
From Professional Cyclist to Paleo Advocate: A Conversation with Trevor Connor
In a recent episode of the Bionic Health podcast, Dr. Jared Pelo sat down with Trevor Connor, a former professional cyclist turned nutrition expert, to discuss the transformative power of whole-food nutrition and the often-misunderstood principles of the Paleo diet.
An Unexpected Journey to Paleo
Trevor’s story begins with skepticism. As a professional cyclist trained in traditional sports nutrition—which emphasized consuming maximum simple sugars—he initially rejected the Paleo diet concepts taught by Dr. Loren Cordain at Colorado State University. "I sat there in the class, just angry because everything he was teaching me, I'm like, yeah, this is wrong," Trevor recalls.
However, after spending a summer trying to disprove Cordain's teachings through research, Trevor found himself gradually accepting the evidence. The real breakthrough came when he adopted the diet himself: at age 39, after previously retiring from professional cycling, he returned to racing and achieved a top-10 national ranking at age 40.
Debunking the "Simple Sugar" Myth
One of the most significant shifts in Trevor’s understanding came from challenging the conventional wisdom about carbohydrates and simple sugars. While traditional sports nutrition advocated for 65-70% carbohydrate diets, Trevor discovered that focusing on healthy fats and eliminating simple sugars improved both his performance and overall health.
"When I switched to the Paleo diet, [frequent illnesses] went away. I just stopped getting sick," Trevor explains, highlighting how his body responded to the dietary change.
Making Paleo Accessible
Trevor emphasizes that the Paleo diet isn't about rigid rules but rather about eating foods that align with our evolutionary history:
Abundant fruits and vegetables
High-quality meats and fish
Nuts and seeds
Minimal processed foods
Limited or no grains and dairy
He stresses that the diet's success lies in its focus on nutrient density rather than just calorie counting. "When you are eating less processed foods, when you're eating fruits, vegetables, high-quality meats, fish, they're packed with nutrients," Trevor explains.
The Hunger-Nutrient Connection
One of the most fascinating insights Trevor shares is about the relationship between hunger and nutrient deficiency. He suggests that many people overeat because their bodies are seeking specific nutrients rather than just calories. "When we are hungry, our body's usually saying, I need this nutrient or I need that nutrient," he explains, noting how people often find themselves consuming fewer calories but feeling more satisfied when eating nutrient-dense foods.
Practical Tips for Transition
Trevor advocates for a gradual approach to dietary changes, comparing it to athletic training: "If you have a new athlete that's coming off the couch, the thing you would never do with them is say, okay, I'm going to give you a Tour de France athlete's training plan."
His recommendations for getting started include:
Begin by adding healthy foods rather than focusing on elimination
Start with fruits and vegetables
Incorporate higher quality meats
Allow time for taste preferences to adjust
Make gradual changes rather than dramatic overhauls
The 90/10 Rule
Importantly, Trevor dismisses the need for absolute perfectionism in following the diet. "When anybody tries to be 100%, they inevitably fail," he notes. Instead, he encourages people to enjoy occasional treats without guilt, emphasizing that it's better to have real cake occasionally than to constantly seek out "Paleo-approved" versions of processed foods.
Making It Sustainable
Trevor’s personal approach to maintaining this lifestyle is refreshingly practical. He dedicates Sunday nights to meal prep, grilling various proteins for the week ahead and combining them with different vegetables for quick, nutrient-dense meals. This strategy makes healthy eating sustainable even with a busy schedule.
Looking to Learn More?
For those interested in exploring the Paleo diet further, Trevor recommends visiting thepaleodiet.com, where you can find recipes, meal plans, grocery lists, and evidence-based information about the diet's principles. The website focuses on making the diet accessible and practical for everyday life.
Through this conversation, Trevor demonstrates that the path to better nutrition isn't about strict rules or dramatic restrictions—it's about making sustainable changes that align with our body's natural needs while acknowledging the realities of modern life.
Key Timestamps:
[00:17] Trevor Connor's background as a professional cyclist
[01:06] Initial skepticism of the Paleo diet in Dr. Cordain's class
[02:06] Return to professional cycling at age 39-40
[03:15] Challenging traditional sports nutrition beliefs
[07:06] Definition of the Paleo diet and evolutionary eating
[12:47] Practical tips for transitioning to healthier eating
[14:04] Discussion of hunger signals and nutrient needs
[21:04] Approach to occasional treats and diet flexibility
[25:28] Personal meal prep strategies and implementation
Beyond Zone 2: A Practical Approach to Exercise Prioritization
In recent fitness discussions, Zone 2 cardio has been getting a lot of attention as the golden ticket to health and longevity. However, while Zone 2 training has its merits, it might not deserve its place at the top of your exercise priority list. Let's break down a more practical approach to exercise prioritization that fits real life.
The Zone 2 Reality Check
While Zone 2 training (low-intensity, steady-state cardio) is valuable and relatively easy to embrace, there's a significant catch: the time commitment. The extensive hours of Zone 2 training that some experts recommend, like Peter Attia, are simply unrealistic for most people's schedules.
A Better Exercise Priority List
Here's how you should actually prioritize your exercise routine:
Strength Training
Focus on maintaining muscle strength
Should be your top priority, especially if you're experienced in training
Zone 5 Training
High-intensity intervals
Aim for 1-2 sessions per week
More time-efficient than Zone 2
Zone 2 Training
Fit in what you can
Use this time efficiently by multitasking (watching shows, reading, listening to podcasts)
Making Zone 5 Work for You
The easiest way to implement Zone 5 training is through intervals:
One minute on, one minute off
Start with 2-5 rounds and build up to 10
Equipment options:
Assault bike
Rower
Running (outdoor or treadmill)
Regular bike
Stair stepper
Climber
Don't Forget Mobility
Mobility work doesn't need its own time slot. Instead, incorporate it into your downtime:
Stretch while watching TV
Practice floor sitting during leisure activities
Use passive time for mobility work
The Bottom Line
Zone 2 training is valuable, but it shouldn't come at the expense of strength training and high-intensity intervals. The key is finding a sustainable approach that fits your lifestyle. If time is limited, prioritize strength and Zone 5 training, then fill in with Zone 2 as your schedule allows.
Remember: The best exercise program is one you can actually maintain long-term. By prioritizing the most efficient forms of exercise and incorporating mobility work into your daily routine, you can maximize your fitness results within the constraints of a busy life.
Pro tip: Make your Zone 2 sessions more enjoyable and productive by combining them with other activities like catching up on shows, reading, or listening to podcasts.
