Member Spotlight: Alex Ladan on Finding Personalized Health Support After Competitive Athletics

In this Member Spotlight, we talk with Alex Ladan, former gymnast and current clinical researcher in women's health, about her journey with Bionic Health and how personalized health coaching has transformed her approach to nutrition, stress management, and overall wellness.

From Competitive Athlete to Health Researcher

Alex Ladan's relationship with health and fitness began early. As a former gymnast, she was accustomed to being considered "healthy" simply because she was athletic. "Growing up as an athlete, I was always just considered healthy," Alex explains. "I was never given true information about anything. It was like checking the box—you went to your physical, great job, how's gymnastics going? And that was it."

This experience ultimately led Alex to pursue kinesiology in undergrad, followed by a master's degree in sports science at UNC Chapel Hill. Now working in clinical research focused on women's health, Alex brings a unique perspective to her own health journey.

Why Bionic Health?

When Alex moved to North Carolina for her master's program, she faced challenges many young adults encounter: managing her own healthcare appointments for the first time while balancing a rigorous academic schedule.

"It was my first time moving away from home, which came with making my own doctor's appointments and keeping up with my health," Alex shares. "I really liked the flexibility of Bionic, but I also really liked the advisor portion of it."

What particularly appealed to Alex was Bionic's comprehensive approach that went beyond what traditional providers typically addressed: "It brought in the body composition piece, the exercise piece, all of the things that I feel like my traditional provider was never asking me about or never really understood because I was a gymnast and I was active, so that was good enough."

Evolving Goals and Personalized Support

One of the most valuable aspects of Alex's Bionic Health experience has been working with her advisor, Anna. Their relationship has allowed Alex to address changing priorities over time—from managing nerve pain and anxiety to developing sustainable nutrition practices and preparing for her upcoming wedding.

"I feel like my goals change every time I meet with her," Alex laughs. "I think originally I was experiencing some nerve pain, and I wasn't sure if it was related to physical activity or high anxiety levels."

Through regular check-ins with Anna, Alex gained important insights about stress management. "She helped me a lot with recognizing that from an outsider's perspective, like, 'Yeah, actually, this is not a normal level of stress.'"

Making Nutrition Personal

For Alex, nutrition was a complicated area due to her gymnastics background. "I was hyper-fixated on food for my entire upbringing," she explains. After years of not thinking consciously about nutrition during college, Anna helped her develop practical approaches to meal planning.

"She helped me a lot with understanding the importance of planning my meals before work...things that are maybe so small and mundane but ended up being really impactful for me."

Rather than following a one-size-fits-all approach, Alex and Anna crafted strategies that worked for her specific preferences. For instance, with meal prep, Alex notes: "I don't like to feel like I'm eating the same thing over and over again. I can prep fruits, vegetables, and starches, but I have to prepare my protein each day. Otherwise, mentally, I just don't feel like it's fresh."

Meaningful Progress Beyond Numbers

The true value of Alex's Bionic membership has been in the gradual, sustainable changes that have significantly improved her quality of life:

• Improved Energy Levels: By tracking her sleep and adjusting her alcohol consumption, Alex noticed dramatic improvements in her energy throughout the week. "I used to feel like I'm dragging my feet on Monday and Tuesday. But now I actually look forward to Sundays because I look forward to prepping my meals, and then I feel more energized going into the week."
• Better Work-Life Boundaries: With Anna's guidance, Alex transformed her morning routine. "I would wake up and immediately start mentally clocking into my job. Now I take more time in the morning for restorative activities, listening to a podcast during my commute instead of thinking about work."
• Personalized Approach to Protein: Rather than tracking all macronutrients, Alex focused specifically on protein intake. "It's actually funny that you asked specifically about protein because that is really the only thing that I keep track of each day."

Working Through Barriers, Not Around Them

One of the most valuable aspects of Alex's experience has been identifying and addressing barriers to her goals. For example, when discussing resistance training: "I remember myself being like, 'Well, this is the reason why that's not going to work.' And then we talk through it...recognizing what the barriers are is so, so key."

Alex appreciates the collaborative approach: "It's never just Anna being like, 'You need to do this, and if you don't do it by the next time we meet, then you failed.' It's more fluid and a conversation."

Advice for Health Professionals

As someone with a background in health and fitness, Alex offers valuable insight for other professionals who might think they already know enough:

"It is so hard for me to stay consistent with a routine of exercise and nutrition when I get really busy. This helps to have something consistent. Maybe in the periods where I'm falling through the cracks with my own nutrition and exercise, I have somebody there consistently."

Looking Forward

As Alex approaches her one-year anniversary with Bionic Health, she reflects on how her goals and motivations have evolved: "What I would have said at the beginning and what I would say now is so different—why I'm still a member has changed so much across time."

With her wedding approaching later this year, Alex continues to work with Anna on maintaining a healthy perspective amidst wedding culture pressures. "I told her upfront, 'I feel like this is going to become an issue, and it hasn't yet, but I can feel it starting.' And just having her to talk through that and talk through the things that maybe I'm seeing on the internet and to help get ahead of it has been really helpful."

Interested in learning how Bionic Health can support your health journey? Contact us today to learn more about our personalized approach to optimal health.

Interview Timestamps:

• 0:00 - Introduction
• 0:56 - Why Alex joined Bionic Health
• 3:02 - Initial health goals and expectations
• 5:54 - Meeting frequency with health advisor
• 8:02 - Stress management and physical symptoms
• 11:33 - Perspective changes as a Bionic member
• 15:08 - Insights from lab testing and body composition
• 16:50 - How Alex feels different since starting
• 24:34 - Advice for health professionals
• 34:15 - Conclusion

‍

The Science of Body Composition: How DXA Scans Help Optimize Your Health Journey

In a recent episode of Medicine 3.0, Bionic Health physician Dr. Catherine Isaac and advisor Kelly Joniak dive deep into the world of body composition analysis, specifically focusing on DXA scans and their importance in health assessment and optimization.

Understanding Body Composition Assessment

The conversation begins with Kelly explaining different methods of body composition assessment. DXA (dual-energy X-ray absorptiometry) scans emerge as the gold standard, providing a three-compartment model that measures:

• Bone mineral density
• Fat mass
• Fat-free mass (including lean soft tissue)

While home bioimpedance scales (BIA) only measure two compartments (fat and fat-free mass), DXA provides a more comprehensive picture with greater precision. Kelly describes BIA scales as "reliably unreliable" - consistent but not always accurate compared to DXA measurements.

Beyond Aesthetics: The Medical Value of Body Composition

Perhaps the most compelling aspect of the discussion is how body composition analysis serves as a powerful preventive healthcare tool. Dr. Isaac shares several examples of how DXA scans help identify health risks that might otherwise go undetected:

• Visceral adipose tissue (VAT): This fat surrounding internal organs is invisible from the outside but strongly correlates with chronic disease risk. DXA can precisely measure VAT, helping identify people at risk for diabetes, cardiovascular disease, and even fatty liver disease.
• Bone health: DXA provides T-scores and Z-scores that can signal early bone density concerns, particularly valuable for perimenopausal women and men with potential testosterone deficiency.

As Dr. Isaac notes, "We're definitely being proactive in a way that you don't normally have the tools to be."

Common Misconceptions and Mindset Shifts

The podcast challenges several fitness myths:

1. "I just want to lose weight": The experts emphasize that body composition matters more than the number on the scale. Someone might maintain the same weight while replacing fat with muscle, drastically improving their health.
2. "Muscle is more metabolically active than fat": Kelly clarifies that both tissues are metabolically active - a surprising correction to a common belief.
3. "Progress is linear": Both experts stress that health improvements rarely follow a straight line. Consistency matters more than perfection.

The Importance of Community and Consistency

Beyond the technical aspects, the conversation highlights the human elements that contribute to success. Kelly emphasizes that having supportive community makes consistency easier, whether it's workout partners, family involvement, or the workplace culture at Bionic Health.

Dr. Isaac shares her personal journey with weight training, including setbacks and the mental training that came with them: "Mindset is really what's going to help you achieve your goal, whatever area of your life."

Finding Your "Why"

The podcast concludes with both experts sharing their personal motivations for maintaining physical health. For Dr. Isaac, it's keeping up with her active son. For Kelly, it's seeing her 60-70 year old mother and aunt living vibrant, active lives - playing pickleball daily or hiking mountains around the world at 70.

These personal stories remind us that the numbers from a DXA scan aren't the end goal - they're tools to help us live fuller, more active lives for decades to come.

Whether you're looking to optimize athletic performance, prevent chronic disease, or simply understand your body better, this conversation provides valuable insights into how modern body composition analysis can guide your health journey with precision and purpose.

Timestamps:

• 00:01: Introduction to the Body Composition Module
• 01:48: Explanation of DXA scan technology
• 06:13: Drawbacks of different body composition methods
• 09:37: Information about skinfold testing
• 13:45: Discussion of visceral adipose tissue (VAT)
• 15:27: How visceral fat relates to chronic disease risk
• 18:33: Exercise recommendations for reducing visceral fat
• 21:05: Bone mineral density assessment
• 24:25: Importance of protein for muscle and bone health
• 27:32: Shifting focus from weight to body composition
• 30:08: Metabolic activity of fat and muscle tissue
• 32:41: Non-linear nature of progress
• 37:04: Dr. Isaac's personal training journey
• 40:26: Discussion of finding your "why"
• 42:34: Kelly shares her personal motivation

The Science of Better Sleep: Inside Bionic Health's Comprehensive Sleep Module

In the latest episode of Medicine 3.0, Bionic Health advisor Kelly Joniak and Dr. Catherine Isaac dive deep into one of our most popular offerings: the Sleep Module. This conversation reveals the multifaceted approach Bionic Health takes to help members optimize their sleep quality and understand the factors affecting their rest.

A Comprehensive Approach to Sleep Health

Dr. Isaac explains that Bionic's Sleep Module stands out for its thoroughness, combining multiple data sources to create a complete picture of a member's sleep patterns:

• Sleep diaries: Members record morning and evening sleep habits, providing insights into sleep quality, bedtime routines, and daytime factors affecting sleep
• Wearable data integration: Information from devices like Whoop, Oura, Apple Watch, or Garmin is analyzed alongside self-reported data
• Specialized assessments: Evaluations for stress, depression symptoms, sleep apnea signs, and chronotype (morning/evening preference)
• Laboratory testing: Thyroid function, basic metabolic panel, hormone levels including progesterone for women
• Cortisol measurement: Both serum and salivary cortisol testing to understand stress hormone patterns throughout the day

Key Insights from the Conversation

Understanding Your Chronotype

Dr. Isaac discusses how knowing whether you're naturally a morning person, evening person, or somewhere in between can help you optimize your schedule and understand potential sleep challenges. This is particularly relevant when family members have different chronotypes, requiring thoughtful coordination.

The Truth About Sleep Supplements

The episode covers several popular sleep aids with evidence-based perspectives:

• Melatonin: Most beneficial for elderly populations with naturally declining levels, shift workers, and travelers—not generally recommended for routine insomnia. Dr. Isaac cautions that over-the-counter supplements often contain higher doses than necessary.
• Ashwagandha: May help reduce cortisol levels and has anxiety-reducing properties that can improve sleep onset.
• Magnesium: Dr. Isaac specifically recommends magnesium threonate for sleep as it's the only form that crosses the blood-brain barrier.
• CBD: May reduce core body temperature (potentially facilitating sleep onset), but insufficient research exists on its effects on sleep architecture.

Wearable Data vs. Reality

A fascinating discussion explores the discrepancies between wearable sleep tracking data and self-reported experiences. Dr. Isaac cautions against letting your wearable device "tell you how to feel," citing research showing how suggestible we are about our sleep quality.

Lifestyle Factors Affecting Sleep

The episode covers practical recommendations about:

• Caffeine consumption (ideally limited to 1-2 cups before 1-2pm)
• Pre-bedtime activities (with warm showers or baths recommended over screen time)
• The relationship between exercise, nutrition, and sleep quality

Why Sleep Matters (But Don't Stress About It)

Dr. Isaac strikes a thoughtful balance, emphasizing that while consistent quality sleep is important for health, occasional poor nights aren't cause for alarm. The research on sleep's health impacts primarily concerns chronic patterns over years, not occasional disruptions.

"I find that when I'm actually doing the review of the sleep data, I find that to be really interesting and I think to help provide important insights," Dr. Isaac notes, highlighting how the module helps members understand their unique sleep patterns.

Ready to optimize your sleep? The Bionic Health Sleep Module provides actionable insights for improving this critical aspect of health. Listen to the full episode for more detailed recommendations and reach out to our team to learn how this module might benefit your health journey.

Timestamps:

• 00:05: Introduction to the Sleep Module
• 00:31: Components of the comprehensive sleep assessment
• 05:06: Understanding cortisol patterns and sleep
• 07:17: Lab tests and what they reveal about sleep issues
• 10:13: Chronotypes and how they affect sleep patterns
• 18:07: Discrepancies between wearable data and self-reported sleep
• 24:55: Optimal sleep duration and impacts across life stages
• 30:46: Evidence-based supplement recommendations
• 38:41: Caffeine consumption guidelines for better sleep

‍