Afleveringen
-
Unlocking the Power of Sleep: A Conversation with Dr. Michael Breus
In this episode, Dr. Michael Breus, also known as the Sleep Doctor, delves into the science of sleep and its critical role in overall health and well-being. The discussion includes personal sleep routines, the significance of consistent wake-up times, and insights into sleep tracking accuracy. Dr. Breus also dispels common myths about sleep, such as the necessity of eight hours for everyone, and the impact of circadian rhythms on performance. Practical advice is provided on hydration, breathing techniques like box and 4-7-8 breathing, and managing stress, especially before travel. Additionally, the episode touches on the topic of sleep apnea and offers simple, actionable tips to improve sleep quality and longevity. Listeners are encouraged to understand and align their daily activities with their chronotype for optimal health and performance.
00:00 Introduction and Sleep Scores
02:51 Understanding Sleep Trackers
04:16 The Importance of Consistency in Sleep
10:20 Chronotypes and Their Impact on Sleep
16:43 Applying Chronotypes for Better Performance
26:51 The Fundamentals of Wellness
32:34 Dr. Bruce's Morning Routine
34:00 The Importance of Consistent Wake-Up Times
34:32 Meditation and Morning Walks
36:28 Workout and Breakfast Routine
37:02 The Role of Supplements and Protein
39:43 Understanding Stress and Sleep
43:01 Travel and Sleep Tips
47:37 Breathing Techniques for Better Sleep
51:55 Hydration and Sleep Apnea
58:18 The Impact of Sleep on Longevity
01:03:29 Conclusion and Final Thoughts
-
Revolutionizing Gut Health: A Conversation with David Istier, Founder of Gutzy Organic
In this episode of The Jason Wright Show, host Jason Wright interviews David Istier, founder of Gutzy Organic. They explore David's personal journey towards gut health, inspired by his own health challenges and transformation through plant-based nutrition. David discusses the mission behind Gutzy Organic, a brand dedicated to improving digestive health with nutritious, prebiotic-rich pouches. Jason and David also delve into the importance of gut health, the science behind prebiotics like Acacia, and the significant dietary gap many Americans face. Additionally, David shares insights from his entrepreneurial journey, the challenges of bringing a new health product to market, and the excitement of expanding Gutzy’s reach, including an upcoming launch with Walmart. The episode is rounded off with practical advice on integrating Gutzy products into daily routines for better health and wellness.
00:00 Introduction to the Jason Wright Show
00:35 Meet David: Founder of Gutsy Organic
01:08 The Mission of Gutsy Organic
02:26 Sponsorship Message: Authentic Health Partners
03:50 David's Personal Journey to Gut Health
03:58 The Importance of Gut Health
05:42 David's Background and Career
07:51 The Birth of Gutsy Organic
15:49 Understanding Gut Health and Nutrition
19:51 The Role of Gut Health in Overall Wellbeing
21:15 Challenges and Solutions in Modern Diets
24:27 The Simplicity of Gutsy Organic's Approach
27:37 Foundation for Education and Nutrition
28:56 Understanding Probiotics and Fibers
32:37 Introducing Gutsy Products
36:16 Entrepreneurial Journey and Challenges
47:02 Expanding into Major Retailers
49:27 Conclusion and Final Thoughts
-
Zijn er afleveringen die ontbreken?
-
Jennifer Kenney-Smith is a transformative leader and holistic healer with over 26 years of executive sales leadership in the Information Technology sector. As a Certified Yoga Teacher (500 RYT), Ayurvedic Practitioner, and Transformational Life Coach, she founded JKS Yoga & Coaching to guide others on their journey of self-discovery and healing.
Jennifer’s unique approach integrates ancient wisdom and modern strategies, earning her accolades such as the Women in Leadership Impact Award (2022) and Best of Ashburn, VA Award (2023). Her mission is to help individuals and leaders align their lives with their core values and achieve profound personal transformation.
Surrendering is a choice that took years of work of shedding layers of heartbreak and trauma that kept me in a deep darkness and pain. It took many years of aching, yearning, and praying for a change. I pretended I was okay, and lied to myself often because I honestly didn’t know how deeply trauma and codependency was interwoven into the fabric of my life.
During my darkest point, of my worst heartbreak – I was introduced to yoga and began a deep discovery of myself. I found the practice to be truly life changing. Since starting yoga, I’ve healed codependency of people, and alcohol, overcame anxiety, depression & panic attacks. I also worked with a life coach to help me remove my limiting beliefs and repair my low self worth that kept me stuck in a cycle of toxic people and self hatred of my body and myself.
Over time, I was able to heal emotional and physical trauma in my body through the ancient wisdom of Ayurveda, and I healed spiritually through the path of surrendering to my Creator’s love and forgiveness. This was the only way to fill the giant hole in my soul – a path of surrender is truly how all my suffering came to an end. I’ve rediscovered my inherent worth, and have forgiven those who have hurt me the most – including myself.
Today I am a Certified Yoga Teacher, Ayurvedic practitioner, a Life coach and I lead transformational retreats and am incredibly passionate about helping my students heal their mind, body & soul. I believe all suffering is a choice, and every human deserves to experience love at the highest level, free of pain. I invite you to begin your journey of discovering you today by beginning in one of my Yoga classes, Master Classes, Coaching, Workshops or retreat. You are worthy of healing and deserve the deepest level of love.
-
Tamar's unique approach to nutrition care integrates lifestyle medicine, and behavioral modification pulled from her clinical nutrition, psychology, and coaching science training. As a Registered Dietitian, she has helped countless people transform their relationship with food to overcome various health conditions to improve their lives. As the co-founder of Culina Health and a woman of color, she's passionate about making personalized and sustainable nutrition care accessible to everyone.
Tamar earned her Master's in Clinical Nutrition from New York University. She completed her clinical training at The Mount Sinai Hospital in New York City. She has been recognized as one of the top holistic dietitians in New York City by Well + Good. She has been featured in The Huffington Post, Prevention, PopSugar, Women's Health, Shape, Insider, and The Tamron Hall Show.
Learn More
-
Transformative Health with Joe Hoye: Empowering Midlife Wellness
In this episode of The Healthy CEO, host Jason Wright welcomes fitness expert Joe Hoye, who specializes in helping middle-aged women navigate hormonal changes and improve overall health. Joe shares his unique journey into this niche, emphasizing the importance of resistance training, balanced nutrition, and mindset for long-term wellness. They delve into practical fitness tips, debunk common diet myths, and discuss the transformative power of a growth mindset. Joe also announces a special giveaway for listeners, offering a chance for three months of free coaching.
Sign up for Joe's FREE Coaching HERE
00:00 Introduction and Personal Transformations
00:25 Welcome to the Healthy CEO
00:54 Finding a Niche in Women's Health
02:03 Joe's Journey: From Teen to Trainer
02:55 The Impact of Early Gym Experiences
03:38 College Years: Balancing Studies and Fitness
05:22 Building a Career in Women's Health
09:18 Understanding Perimenopause and Metabolic Health
12:09 The Importance of Muscle Mass
15:50 Preparing for Menopause: Practical Advice
25:30 Debunking Diet Myths
26:25 Debunking Diet Myths
28:10 Starting Your Fitness Journey
30:24 Transformative Client Stories
31:11 Boosting Sex Drive and Confidence
32:49 Adopting a Growth Mindset
42:59 Joe Hoy's Personal Routine
45:01 Essential Resistance Training Exercises
48:33 Conclusion and Giveaway
-
Optimizing Health and Wellness with Sage Dammers
In this episode, Sage Dammers, founder of Addictive Wellness, shares his journey from a health-focused upbringing to creating a successful business in the health and wellness industry. Sage discusses his early experimentation with superfood smoothies, his focus on wild-harvested, high-quality cacao, and the importance of adaptogens like reishi and chaga mushrooms in his products. He also touches on his personal health regimen, which includes measures such as infrared sauna, cold plunges, and targeted supplementation. Sage underscores the importance of creating enjoyable and healthful eating experiences, emphasizing the need for quality ingredients and balanced nutrition.
00:00 The Journey Begins: Discovering the Power of Superfoods
01:00 Welcome Sage: A Conversation on Health and Wellness
02:08 Early Influences: Growing Up in a Wellness-Oriented Family
05:08 A Turning Point: Meeting a Health Role Model
06:01 The Birth of a Health Enthusiast: Experimenting with Superfoods
15:08 The Challenge: Making Health Tasty and Accessible
16:28 The Chocolate Revelation: Combining Health and Flavor
18:29 The Rise of Addictive Wellness: From Elixir Bars to Chocolate Bars
21:54 Understanding Spirulina: Benefits and Best Practices
27:39 Functional Chocolates: Ingredients and Benefits
35:02 Discovering Heirloom Cacao in Ecuador
35:32 The Problem with Mold and Mycotoxins in Cacao
37:22 Heavy Metal Toxicity in Cacao
38:14 Sweetening with Organic Allulose and Monk Fruit
38:36 Healthy Alternatives for Kids
41:13 Understanding Cacao Percentage
41:58 The Importance of Cacao Quality
43:38 Incorporating Adaptogens in Chocolate
45:40 Sage's Daily Health Practices
49:35 The Benefits of Cold Water and Breathwork
55:58 The Role of Supplements in Health
01:03:06 Sage's Early Life and Health Journey
13:20 The Hero's Journey and Personal Health
14:01 Superfood Smoothies in Costa Rica
14:46 The Challenge of Sharing Health Habits
01:17:26 Discovering the Power of Cacao
01:19:27 Creating a Business from Passion
01:22:53 The Benefits and Challenges of Spirulina
01:28:38 Innovative Functional Chocolates
01:47:13 Daily Health and Wellness Practices
01:57:04 The Importance of Personalized Supplements
02:01:23 Conclusion and Final Thoughts
-
Understanding the Energy Balance Model and its Impact on Weight Management
In this episode of The Healthy CEO podcast, Jason and Dr. Troy Jackson discuss the intricacies of the energy balance equation, focusing on energy intake and energy expenditure mechanisms including basal metabolic rate, thermogenic effect of food, and non-exercise activity thermogenesis (NEAT). They explore the impact of various foods, environment, genetic factors, and lifestyle choices on weight management. Dr. Jackson shares insights on the importance of muscle mass, the role of different macronutrients, and the influence of sleep quality and processed foods on energy balance. The discussion aims to provide listeners with a comprehensive understanding of how their body manages energy to help them make informed decisions about their health.
00:00 Introduction to Energy Balance
00:43 Welcome Back, Dr. Troy Jackson
01:59 Energy Balance Model Explained
06:41 Mechanisms of Energy Burn
19:36 Thermogenic Effect of Food
25:27 Non-Exercise Activity Thermogenesis (NEAT)
41:08 Physical Activity and Calorie Burn
43:07 The Importance of Exercise for Weight Maintenance
46:17 Understanding Afterburn and Exercise Types
47:54 Challenges of Overdoing Exercise
50:11 Energy Intake and Environmental Influences
58:32 Calorie Counting and Its Pitfalls
01:07:26 Practical Tips for Managing Caloric Intake
01:14:27 Conclusion and Final Thoughts
-
James Benefico-Founder and CEO Organic Muscle
In this episode, Jason Wright interviews James Benefico, founder and CEO of Organic Muscle. They discuss the state of food and nutrition in America, emphasizing the impact of poor dietary choices on health. The conversation touches on Bobby Kennedy Jr.'s role in bringing health and wellness to the forefront of national discourse. Both Jason and James express their belief in the importance of individual agency in health and wellness, advocating for natural remedies and healthier lifestyle choices. The episode highlights the importance of spiritual discernment, responsible nutrition for children, and incentivizing healthy practices at the policy level. James also shares details about his upcoming podcast on early Christianity and the importance of living a healthy, purpose-driven life.
Show Sponsor Authentic Health
00:00 Introduction and Catching Up
01:19 Bobby Kennedy Jr.'s Impact on Health and Spirituality
03:43 The Importance of Nutrition and Clean Food
09:20 Testosterone Replacement and Natural Health Solutions
18:18 Event with Bobby Kennedy Jr. and Political Landscape
30:43 Embodying Virtues and Leading by Example
31:36 Health and Wellness: Walking the Talk
32:54 The Issue of Gluttony in Christianity
33:16 Factory Farming and Compassion for Animals
34:33 Gratitude and Mindful Eating
35:43 The Ripple Effects of Poor Health Choices
39:48 Nutrition and Children's Health
43:14 Combating the Industrial Food Complex
46:12 Incentivizing Health and Wellness
54:01 Empowering Individuals to Take Control of Their Health
57:35 Organic Muscle and Clean Supplements
01:00:36 Conclusion and Final Thoughts
-
The Real Value of Multivitamins: Insights from The Healthy CEO
Shop Authentic Healthy HERE
In this episode of The Healthy CEO Show, hosted by Jason Wright, co-founder and CEO of Authentic Health Partners, the focus is on the effectiveness and necessity of multivitamins. The discussion revolves around an email from Dr. Rhonda Patrick questioning if multivitamins are beneficial or merely produce expensive urine. Wright explores the common deficiencies in essential nutrients like Vitamin D, magnesium, and calcium among Americans, and the potential of multivitamins in addressing these. The importance of diet, exercise, and comprehensive blood tests is emphasized for determining one's specific nutritional needs. Additionally, the episode scrutinizes a study suggesting minimal risks and benefits of multivitamins concerning longevity and major diseases, contrasting it with the unequivocal benefits of regular exercise. Wright underscores that while multivitamins can serve as a nutritional insurance, foundational health practices like diet and exercise are paramount.
00:00 Introduction to Multivitamins
00:31 Welcome to the Healthy CEO Show
00:40 Are Multivitamins Worth It?
02:55 Micronutrient Deficiencies and Their Impact
06:26 The Importance of Blood Work
10:26 Multivitamins and Mortality
19:09 Final Thoughts on Multivitamins
22:43 Conclusion and Recommendations
24:25 Disclaimer
-
The Role of Politics in Health and Wellness: Exploring RFK Jr.'s Impact
In this episode of the Healthy CEO show, host Jason Wright dives into a discussion on the intersection of politics and health, prompted by Robert F. Kennedy Jr.'s 2024 presidential candidacy and his recent endorsement of Donald Trump. Jason explores RFK Jr.'s impact on bringing health and wellness issues to the national stage, specifically highlighting concerns about the American healthcare system, the influence of big food and big pharma, and the importance of advocating for healthier lifestyles.
The episode also teases an upcoming interview with James from Organic Muscle, a proponent of RFK Jr.'s campaign, and emphasizes the need for national awareness and policy changes towards achieving better public health.
Get the AH Foundational stack Here👇
https://shopauthentichealth.com/
00:00 Introduction and Disclaimer
00:17 The Impact of Bobby Kennedy's Candidacy
01:07 The Importance of Health and Wellness in Politics
01:37 Call to Action: Subscribe and Upcoming Guest
03:32 The American Healthcare System: A Critique
05:14 Challenges in Promoting Health and Wellness
11:33 The Role of Government in Health Incentives
18:56 The Influence of Health and Wellness Influencers
23:25 The Pandemic's Impact on Health Perceptions
27:23 The Need for Health-Conscious Leadership
32:30 Government's Role in Health Education
32:57 Big Food's Tactics and Influence
33:59 Rising Awareness and Health Advocacy
39:46 Trump and Kennedy's Health Initiatives
47:42 Media Influence and Public Perception
57:06 Call to Action for Health Awareness
-
The Journey to Health and Wellness Entrepreneurship with David and Danielle
In this episode, David and Danielle Stanton, founders of Fuel Forever, recount their personal health journeys and the creation of their nutraceutical business. They navigate through the challenges and triumphs of starting a venture in the health and wellness industry, detailing their product development strategies and methods for educating the public on maintaining a healthy lifestyle. Key discussions revolve around the significance of sleep, mental health, individualized fitness routines, and the advantages of their distinctive collagen bars and fast-acting supplements.
00:00 Introduction to Our Health Journey
00:54 Starting a Health and Wellness Business
01:29 Podcast Interview Begins
01:47 Discussing Health and Wellness
05:06 Navigating the Supplement Market
06:19 Formulating Gut-Friendly Products
07:47 Personalized Health Approaches
12:05 Entrepreneurial Challenges and Successes
16:34 Funding and Learning the Business
21:28 Advice for Aspiring Entrepreneurs
28:50 The Importance of Sleep
39:53 The Benefits of Essential Amino Acids
40:16 Creatine: A No-Brainer Supplement
41:09 Pre-Workouts and Fasting Products
41:51 Mental Health and Cognitive Benefits of Supplements
46:48 Daily Routines and Fitness Rituals
48:39 Healthy Lifestyle and Family Balance
49:27 The Importance of Walking and Simple Fitness Goals
52:15 Coffee Rituals and Preferences
56:32 Workout Routines and Adaptations
01:07:24 Creating Healthy and Delicious Protein Bars
01:12:39 Where to Find Fuel Forever Products
01:13:07 Conclusion and Future Plans
-
It is an amazing time to be alive. We have more modern conveniences than the wealthiest person on Earth could have imagined just thirty years ago.
We have an abundance of food, climate-controlled air, and flavors that surpass our wildest dreams.
However, there is one downside. This life of comfort and convenience is detrimental to our health. We are more obese, metabolically unhealthy, and miserable than we have any right to be. Dr. Gus Vickery, M.D., has written a book to illustrate the path out of "Comforville."
In this episode, Gus and I discuss what inspired him to write a book that offers a path out of this perilous life of extreme comfort.
Escaping Comfortville: Dr. Gus Vickery's Guide to Health in the Modern World
In this episode of The Healthy CEO, Dr. Gus Vickery introduces his new book, 'Escape from Comfortville.' The book, inspired by his successful 'Authentic Health,' explores how modern comforts have negatively impacted health. Dr. Vickery shares his motivation behind writing the book and details its central themes, including nutrition, physical activity, sleep, breath, and stress management.
He emphasizes the importance of creating healthier environments and fostering supportive communities. The book is presented as a compelling story aimed at simplifying health principles to make them accessible and impactful for a wide audience.
00:00 Introduction: The Embarrassment of Promoting a Book
01:00 Welcome Back to the Healthy CEO
01:27 Discussing the New Book and Its Principles
01:54 Book Recommendation: The Art of Resilience
04:34 The Journey of Writing Authentic Health
15:21 The Evolution of Health Principles
21:51 The Story of Comfortville
27:42 The Grueling Kenyan Rite of Passage
29:33 Mental Toughness and Overcoming Obstacles
29:55 The Value of Stress and Training
30:27 The Comfort Crisis and Its Impact
31:34 Inspiration to Pursue Health
33:59 The Importance of Basic Health Fundamentals
39:12 Introducing Authentic Health's Supplement Line
39:52 The Essential Nutrients: F1, F2, and F3
44:37 The Role of Essential Amino Acids
50:00 The Book: Escape from Comfortville
54:48 Final Thoughts and Call to Action
-
I know protein shakes are synonymous with "Bro Science" but the simple fact is, they are incredibly useful. In fact, Dr. Troy has yet to find a downside to a good nutrient rich protein shake.
That's why we are dedicating and entire episode to the protein shake. That's right "Bro-cephus" we're going all in on the "Bro-tein" baby. So sit back and enjoy the smoothie texture of this episode of The Healthy CEO.
Optimal Nutrition: Crafting the Perfect Protein Shake
In this episode of The Healthy CEO Podcast, Dr. Troy Jackson and host Jason Wright delve into the benefits and simplicity of creating nutrient-dense protein shakes. They discuss ingredient selection, including the pros and cons of whey versus plant-based protein powders, the use of fruits, vegetables, fats, and fiber, and share their personal recipes. Additionally, they explore the differences between smoothies and juices and the practical advantages of incorporating protein shakes into one’s diet for improved health and body composition.
Jason's "Green Monster" Shake
2 servings of Standard Gold Whey Double Chocolate Protein Powder
2 Cups of non sweetened vanilla or plain almond milk
1 scoop of your choice of powdered greens
1 cup frozen spinach
1 cup frozen blue berries
1 serving 5g creatine
1 serving vital proteins collagen
1 tbs extra virgin olive oil
1 serving chlorella powder
1 tbs organic cacao powder
Dr. Troy Sample smoothie recipe:
-3/4 cup of water or unsweetened almond or soy milk
-1/2 cup of Keifer or plain greek yogurt (remove if calories is a concern)
-1 scoop of protein powder
-1 scoop of creatine
-1 cup of frozen mixed berries
-1/2 banana (fresh or frozen)
-5-6 small leaves or 2 large leaf of kale (or a handful of spinach)
-1/4 cup of frozen riced cauliflower
-1/3-1/2 cup of black beans (if using chocolate protein powder) or white beans/chickpeas (if using vanilla protein powder) -- trust me!
-2 tbsp of...
-
In this episode of the Healthy CEO Podcast, hosted by Jason Wright and Dr. Troy Jackson and sponsored by Authentic Health Partners, the focus is on the critical aspects of cardiovascular health, specifically endothelial health.
Dr. Troy and Jason discuss the importance of small habit changes, the benefits of incremental improvements in diet and exercise, and the role of supplements like green seaweed extract and antioxidants. They explore the potential need for medications such as statins and metformin in certain cases and emphasize personalized health interventions amidst modern environmental challenges. The conversation underscores the significance of antioxidants, polyphenols, dietary nitrates, and fiber, while warning against the overconsumption of saturated fats. Practical advice, real-life examples, and personal anecdotes provide listeners with actionable strategies to enhance their cardiovascular health.
00:00 Starting Small: The Key to Habit Change
00:42 Welcome to the Healthy CEO Podcast
01:11 The Silent Killer: Cardiovascular Health
02:41 Understanding Endothelial Health
04:04 Proactive Steps for Better Health
04:52 Recap of Part One: Setting the Stage
09:24 Dietary Patterns for Heart Health
11:50 The Importance of Fruits and Vegetables
13:56 Debunking Myths About Fruits and Fructose
25:04 The Role of Fat in Cardiovascular Health
35:55 The Benefits of Extra Virgin Olive Oil
41:16 The Importance of Fiber
49:44 Smoothie Hacks and Bone Broth Benefits
50:35 The Power of Exercise
52:16 Understanding Zone Training
55:28 Encouragement and Long-Term Health Goals
01:07:00 Supplements for Endothelial Health
01:20:50 The Role of Medications
01:28:02 Final Thoughts and Encouragement
-
Unlocking Nutritional Power: Protecting Health in a Toxic World
In this episode, Dr. Gus Vickery and Jason highlight the crucial role of optimizing nutrient availability to combat the detrimental effects of modern environmental toxicity on cellular health and overall well-being. They emphasize comprehensive blood testing to uncover common deficiencies such as vitamin B12, folate, magnesium, omega-3s, and CoQ10. The conversation extends to the impact of diet and environmental factors on nutrient absorption and health. Through their discussion, they introduce Authentic Health Partners' nutraceutical solutions as effective measures to fill nutritional gaps. Listeners will gain insights on the interconnectedness of nutrient sufficiency, toxic exposure, gut health, and the benefits of targeted supplements. Additionally, the episode addresses the limitations of traditional medical training in nutrition and advocates for a foundational approach to health before exploring advanced treatments, concluding with the cost-effectiveness and accessibility plans for these supplementation solutions.
00:00 Introduction to Nutrient Optimization
00:06 Clinical Practice Insights
04:42 Common Nutrient Deficiencies
07:10 The Role of Supplementation
10:41 Challenges in Nutrient Absorption
11:54 Environmental and Lifestyle Factors
17:23 Gut Health and Nutrient Sufficiency
21:38 Formulating Essential Nutrients
33:15 Practical Applications and Case Studies
45:45 Understanding the Limitations of Primary Care
46:19 Precision Health Programs and Health Coaching
47:03 The Importance of Comprehensive Health Reports
50:02 Nutrient Deficiencies and Their Impact
51:29 The Role of Fulvic and Humic Compounds
55:29 Detailed Nutrient Analysis
01:01:41 The Benefits of Proper Supplementation
01:12:01 Challenges in Medical Training and Practice
01:19:40 Closing Thoughts and Future Directions
-
In this episode, we tackle the unrealistic expectations set by Hollywood and how striving to look like on-screen actors, such as Daniel Craig in Casino Royale, can be both unhealthy and unproductive. While it's tempting to aim for the chiselled physique and flawless appearance we see in movies, it's important to remember that these portrayals are often the result of intense training, strict diets, and perfect lighting—things that aren't sustainable or realistic for most of us.
Instead of chasing an idealized image, let's focus on what truly matters: being healthy. We'll discuss practical and attainable ways to improve your fitness and well-being without the pressure of looking like a movie star. Join us as we redefine health and wellness, putting your well-being first and embracing a balanced, realistic approach to fitness.
Remember, your goal should be to feel strong, energized, and confident in your own skin, not to emulate an impossible Hollywood standard. Let's shift our focus from superficial aesthetics to genuine health and happiness.
-
Studies have shown a strong correlation between VO2 Max and longevity. For instance, research published in the Journal of the American Medical Association indicates that higher levels of cardiorespiratory fitness are associated with lower risks of all-cause mortality. This means that individuals with a higher VO2 Max tend to live longer and have a lower risk of dying from diseases like heart disease, stroke, and even certain cancers.
One landmark study followed over 50,000 adults for more than a decade. The results were compelling—those with the highest VO2 Max levels had a significantly lower risk of death compared to those with the lowest levels. In fact, the study suggested that improving your VO2 Max could be one of the most effective strategies for increasing your lifespan.
Zone 2 Measurements:
Sure! Here are several ways to determine if you are in Zone 2, which is a moderate-intensity exercise zone that helps improve endurance and metabolic health:
Ways to Determine If You Are in Zone 2:
1. Heart Rate Monitoring:
- Heart Rate Range: Zone 2 typically corresponds to 60-70% of your maximum heart rate.
- Calculation: Maximum Heart Rate (MHR) can be roughly estimated using the formula \(220 - \text{age}\). Zone 2 heart rate range would then be \(0.6 \times \text{MHR}\) to \(0.7 \times \text{MHR}\).
2. Talk Test: (My favorite)
- You should be able to carry on a conversation comfortably. If you can speak in full sentences without gasping for air, you’re likely in Zone 2.
3. Perceived Exertion:
- On a scale of 1 to 10, where 1 is very light activity and 10 is maximum effort, Zone 2 should feel like a 3 to 4. You should feel like you are working, but it should be sustainable.
4. Lactate Threshold:
- During Zone 2 exercise, blood lactate levels should be relatively low, typically around 2 mmol/L. This is difficult to measure without specific equipment, but it indicates that you are working at a level where your body can clear lactate as quickly as it produces it.
5. Breathing Pattern:
- Your breathing should be steady and controlled, not labored. You should not feel like you need to pant or breathe heavily.
6. Duration:
- You should be able to maintain Zone 2 intensity for an extended period (typically 30-60 minutes or more) without significant fatigue.
7. Pace Consistency:
- Your pace should feel sustainable and consistent. If you’re running or cycling, you should be able to maintain the same speed for the entire duration of the exercise.
8. Talk-Walk Ratio:
- During a brisk walk or light jog, you should be able to speak a few sentences, breathe, and continue the conversation without too much strain.
By using these methods, you can relatively gauge whether you are exercising in Zone 2, ensuring you get the maximum benefits from your moderate-intensity workouts.
-
Many people believe because they've reached a certain age physical training is no longer effective.
This is hogwash! A study showed that two groups (one of adults age 80+/- 4years) and one of (adults 40 +/- 4 years) saw the SAME increase in fitness after a 6 week training program.
Here's a link to the study.
Here's the abstract from the study:
Mitochondrial dysfunction is thought to be involved in age-related loss of muscle mass and function (sarcopenia). Since the degree of physical activity is vital for skeletal muscle mitochondrial function and content, the aim of this study was to investigate the effect of 6 weeks of aerobic exercise training and 8 weeks of deconditioning on functional parameters of aerobic capacity and markers of muscle mitochondrial function in elderly compared to young individuals. In 11 healthy, elderly (80 ± 4 years old) and 10 healthy, young (24 ± 3 years old) volunteers, aerobic training improved maximal oxygen consumption rate by 13%, maximal workload by 34%, endurance capacity by 2.4-fold and exercise economy by 12% in the elderly to the same extent as in young individuals. This evidence was accompanied by a similar training-induced increase in muscle citrate synthase (CS) (31%) and mitochondrial complex I-IV activities (51-163%) in elderly and young individuals. After 8 weeks of deconditioning, endurance capacity (-20%), and enzyme activity of CS (-18%) and complex I (-40%), III (-25%), and IV (-26%) decreased in the elderly to a larger extent than in young individuals. In conclusion, we found that elderly have a physiological normal ability to improve aerobic capacity and mitochondrial function with aerobic training compared to young individuals, but had a faster decline in endurance performance and muscle mitochondrial enzyme activity after deconditioning, suggesting an age-related issue in maintaining oxidative metabolism.
-
Meet Luke, The Inspiration for The Race Against Blindness
Luke, at just 10 years old, displays an exceptional level of empathy.He possesses a rare ability to perceive when others are in distress or need help. Such deep concern for others is unusual, especially for someone of his age. Moreover, he is profoundly kind-hearted and exudes a gentle and compassionate nature. He genuinely cares for his family, his pets, and his friends.
Luke’s capacity to genuinely appreciate and absorb the nuances of the world around him sets him apart. Though he may be reserved, his profound connection to the world and the people in it is unmistakable.
Finally, Luke is remarkably resilient for a child his age. He has faced significant physical and emotional challenges throughout his young life. He has endured multiple hospitalizations due to severe illnesses, including surgeries and even broken bones. Despite these adversities, he consistently bounces back and surmounts each obstacle.
Steve Johnston, MD, MBA
Dad vs. Blindness
The success of any organization is critically dependent on the importance of its mission to key members. Upon receiving the diagnosis that his son was going blind, nothing has been more important to Steve than championing the mission of A Race Against Blindness: support research and find a cure for retinitis pigmentosa caused by Bardet-Biedel Syndrome. Steve is uniquely qualified to achieve that goal. He is an MD/MBA with a vast understanding of the healthcare system, coupled with real-world experience in building companies, leading teams, and solving complex challenges.
We founded the nonprofit when we found out our son has a rare genetic condition and is slowly going blind. But that really only scratches the surface in terms of our motivation. Since learning of Luke’s diagnosis , we have become strongly connected to the rare-diseases community. While rare diseases are actually not unusual, with more than 7,000 diseases classified by the FDA as rare, each one individually often affects only a small number of people. Thus many rare diseases don’t receive enough attention and resources to help fund research for adequate treatments or even possible cures.
-
Robert U. Craven is well-known for building award-winning, high-integrity products, brands, and businesses and for being deeply focused on making a difference in the lives of other people.
The former CEO of MegaFood and Garden of Life has successfully worked with entrepreneurs, private equity, and large CPG companies to facilitate rapid and profitable growth. In addition to delivering high-growth results, Robert advocates for transparency, innovation, and building award-winning cultures.
As CEO, Rob has:
Grown a leading supplement company from $15 to $65 Million in 3 years – #14 on Inc 500 Fastest Growing ListGrown a second, leading supplement company from $11 to $60 Million in 6 yearsLed the company named Best Company to Work for in New Hampshire in 2018 by Business New Hampshire MagazineLed the sale of the company from Private Equity to a large Strategic investor for the largest multiple of equity in the industry at that timeGrown a third, organic ingredients company from $10 to $25 Million, growing EBITDA by 5x, in three yearsBeen voted Top Conscious Business Leader in 2018 by Conscious Company MediaReceived the 2014 Nutrition Business Journal award for ManagementRob is also co-founder and Managing Partner of Findaway Adventures - a hands-on growth services & angel investment platform. Findaway Adventures exists to improve the world by providing more opportunity for young, change-the-world companies and their founders. The firm brings money, strategy, and expertise to help accelerate impact-minded companies.
Rob is also a certified 15 Commitments of Conscious Leadership coach. Learn more about the 15 commitments at conscious.is.
- Laat meer zien
