MEDICINE 3.0 | EP 1 | Abbie Smith-Ryan, PhD, UNC – Chapel Hill
Unveiling Medicine 3.0: A Deep Dive into Body Composition with Professor Abbie Smith-Ryan, PhD
We're thrilled to announce the launch of our new podcast – Medicine 3.0 – where we explore cutting-edge topics in health and wellness. In our inaugural episode, Dr. Jared Pelo sits down with Dr. Abbie Smith-Ryan, a professor in exercise and sports science at the University of North Carolina - Chapel Hill, to discuss the often misunderstood topic of body composition.
Beyond the Scale: Understanding Your Body's Makeup
Dr. Ryan challenges the conventional wisdom of relying solely on weight as a health indicator. She emphasizes the importance of understanding body composition - the breakdown of fat, muscle, and bone in our bodies. This holistic approach provides a more accurate picture of overall health and can guide more effective lifestyle changes.
Key Takeaways:
1. Focus on Muscle, Not Just Fat: Dr. Ryan stresses the importance of maintaining and building muscle mass, especially as we age. Muscle is crucial for metabolism, bone health, and overall functionality.
2. The Myth of Spot Reduction: While you can't target fat loss in specific areas, certain exercises and lifestyle changes can help reduce visceral fat, which is linked to various health risks.
3. Body Composition Measurement: Various methods exist for measuring body composition, with DEXA scans providing comprehensive insights into fat distribution, muscle mass, and bone density.
4. Nutrition for Body Composition: Building meals around protein and vegetables can support muscle maintenance and overall health, without the need for extreme dieting.
5. Consistency Over Perfection: Small, consistent changes in diet and exercise can lead to significant improvements in body composition over time.
Why It Matters
Understanding your body composition can be a game-changer in your health journey. It allows for more targeted and effective strategies to improve overall health, rather than focusing solely on weight loss. As Dr. Ryan puts it, "It's not just about looking good, it's about feeling good."
Stay tuned for more episodes of Medicine 3.0, where we'll continue to explore innovative approaches to health and wellness with leading experts in the field.
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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:
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.
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."
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.
Key Timestamps:
00:00 - Introduction and welcome with Kelly Joniak and Dr. Catherine Isaac
00:46 - Overview of the vascular module and baseline evaluation
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
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.
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
