Strength training improves quality of life as we age
Building muscle is a slow process that requires patience and consistency
"Do the simple things savagely well" - focus on fundamentals
"Failure is fertilizer" - embrace setbacks as opportunities for growth
Progressive overload is crucial for continued improvement
Strength Training Wisdom with Kelly Joniak
This week on Medicine 3.0, Dr. Jared Pelo sits down with Bionic Health advisor, Kelly Joniak, to explore the world of strength training and muscle growth. Kelly, with her diverse background in sports nutrition and exercise physiology, shares invaluable insights gained from working with elite athletes and everyday individuals alike.
From the importance of "doing the simple things savagely well" to understanding that "failure is fertilizer," Kelly offers practical advice and motivation for anyone looking to start or improve their strength training journey. She emphasizes the long-term benefits of building muscle, discusses the confidence boost that comes with increased strength, and provides tips for beginners.
Whether you're a seasoned lifter or just considering picking up your first weight, this episode is packed with wisdom to help you on your path to optimal health and fitness.
Brain Health: How Music and Lifelong Learning Can Prevent Cognitive Decline
In our latest Bionic Health podcast, Dr. Jared Pelo interviews neurologist-turned-entrepreneur Dr. Josh Turknett about the science of brain health, cognitive decline prevention, and how learning complex skills like music can help maintain brain function as we age.
From Neurologist to Music Education Innovator
Dr. Josh Turknett's journey is anything but conventional. After completing medical school and a four-year neurology residency at the University of Florida, he spent years in private practice treating neurological conditions. But over time, he began to recognize a significant gap between what he could offer patients in clinical practice and what he believed they truly needed.
"I came to realize that a lot of the issues I was seeing as a neurologist were related to lifestyle and preventable types of things," Dr. Turknett explains. Through his own experience with migraines, he discovered that dietary changes had a more profound impact on his condition than conventional treatments—a revelation that would eventually lead him to reconsider his entire approach to neurological health.
While still practicing neurology, Dr. Turknett pursued his passion for music, specifically the banjo. Drawing on his background in cognitive neuroscience, he began integrating principles of neuroplasticity into his musical practice. This eventually evolved into BrainJo, an innovative platform that teaches musical instruments through neuroscience-based approaches.
The "Stimulate and Support" Framework for Brain Health
When it comes to maintaining cognitive health, Dr. Turknett advocates a simple yet powerful framework: stimulate and support.
"There are two things to think about in terms of keeping a healthy brain throughout our life," he says. "We have stimulation on one side and support on the other side."
Stimulation: Fighting Autopilot Mode
Cognitive stimulation is essential for maintaining brain health, but Dr. Turknett points out that many of us, especially in established careers, operate largely on autopilot. "The more you can spend your day on autopilot, the less cognitive stimulation you've provided," he explains.
Real cognitive stimulation comes from activities that trigger plastic reorganization in the brain—essentially, learning new knowledge and skills. This is where complex activities like learning a musical instrument come in.
BrainJo currently offers instruction in multiple instruments:
Two styles of banjo (claw hammer and fingerstyle)
Piano
Ukulele
Fiddle
With guitar coming soon
Support: Giving Your Brain What It Needs
Just as important as stimulation is providing your brain with the resources it needs to maintain existing neural connections and build new ones. Dr. Turknett identifies several key pillars of brain support:
Physical activity - Particularly activities that combine cardiovascular fitness, strength training, and cognitive demands (like tennis or pickleball)
Sleep and rest - Critical for neural recovery and consolidation
Nutrition - Including key nutrients like B12, vitamin D, magnesium, zinc, and copper
Stress management - Limiting chronic stress that can damage brain tissue
Social connection - Perhaps the most underappreciated factor in brain health
On the often-overlooked importance of social interaction, Dr. Turknett notes: "Being around other people, conversing with other people, being in social situations is an enormous cognitive stimulus... one of the reasons that we see [cognitive] deterioration is because of the loss of that stimulus when people are isolated."
Assessing Cognitive Risk and Monitoring Brain Health
Many people, especially those with family histories of dementia or genetic risk factors like APOE4, wonder how to assess their risk for cognitive decline. Dr. Turknett emphasizes that while there's no single test that can definitively predict risk, there are several approaches to monitoring brain health:
Regular cognitive assessments, whether through formal testing or self-monitoring
Basic blood work to identify conditions like metabolic syndrome or nutritional deficiencies
Lifestyle evaluation to identify areas for improvement
He recommends foodforthebrain.org for those interested in comprehensive cognitive evaluation with a nutritional focus.
Rather than viewing cognitive health as predetermined, Dr. Turknett stresses that "we are actively influencing our risk all the time." This empowering perspective frames brain health as something we can continuously improve through our daily choices.
Anyone Can Play Music: The Science of Learning at Any Age
Dr. Turknett's new book, "Anyone Can Play Music: How to Realize Your Musical Potential with the Laws of BrainJo," challenges the common belief that learning complex skills like music becomes impossible as we age.
"The reason we can learn anything at any age is because we have this ability to change the brain at any age," he explains. "Learning complex skills relies on neurological mechanisms that we all share."
The book outlines principles for leveraging these natural mechanisms, often requiring readers to unlearn ineffective approaches taught in traditional education. It's as much about how to learn anything as it is about music specifically.
A Prescription for Brain Health
For someone in their mid-40s concerned about future cognitive health, Dr. Turknett recommends:
Evaluate your current cognitive stimulation - Is your work challenging your brain, or are you on autopilot?
Incorporate complex real-world skills - Music, dance, or sports that demand coordination and strategy
Monitor nutritional status - Particularly for B12, vitamin D, and other brain-essential nutrients
Prioritize social connection - Ideally through activities that simultaneously provide cognitive stimulation
The key is finding activities you enjoy that provide both cognitive challenges and social connection—like joining a community of musicians or picking up a sport like pickleball that combines physical activity, strategy, and social interaction.
Beyond the Clinic: Making a Broader Impact
Dr. Turknett's transition from clinical practice to entrepreneurship reflects his desire to have a greater impact on brain health than the constraints of a traditional medical practice would allow.
"To actually fulfill the role that I initially signed up for... I could do a much better job doing what I'm doing now than I could in the clinic," he reflects. Through his online platform, books, and educational content, he's able to reach and help far more people than would be possible seeing patients one at a time.
This sentiment resonates with Dr. Pelo, who made a similar transition from emergency medicine to focusing on preventative health through technology. Both physicians recognize that while there will always be a need for excellent clinicians, there's also tremendous value in creating scalable approaches to health that can benefit millions.
Time Stamps:
00:01 - Introduction and welcome
00:13 - Josh's background and journey from neurologist to entrepreneur
02:59 - Josh's personal experience with migraines and lifestyle changes
03:59 - Discovering neuroplasticity and challenging fixed mindsets about adult learning
06:51 - Transitioning from clinical neurology to broader impact
10:09 - The challenge of leaving clinical practice and finding new ways to help people
11:40 - How BrainJo evolved to address cognitive health
14:33 - Musical instruments you can learn at BrainJo (banjo, piano, ukulele, fiddle)
15:26 - Assessing cognitive decline risk and preventative strategies
17:39 - The importance of monitoring cognitive function
18:37 - Key nutrients for brain health (B12, vitamin D, magnesium, zinc, copper)
20:33 - Why genetics isn't deterministic for cognitive decline
21:29 - The value of cognitive testing and brain games
23:27 - Practical advice for a 45-year-old to prevent cognitive decline
24:03 - The "stimulate and support" framework for brain health
29:19 - What types of physical activity are best for brain health
33:08 - The surprising importance of social connection for brain health
36:46 - Josh's new book "Anyone Can Play Music" and the science of learning
40:31 - Conclusion and where to find more information
Learn More
To discover more about Dr. Turknett's approaches to brain health through music, visit brainjo.academy. His new book "Anyone Can Play Music" is available wherever books are sold.
This blog post is based on a Bionic Health podcast interview. At Bionic Health, we believe in affordable, precision medicine for optimal health, delivered by doctors and AI working together.
Aging Skin & Rejuvenation: Insights from Dr. Jennifer Goldwasser
In a recent Medicine 3.0 episode, Dr. Catherine Isaac welcomed back dermatologist Dr. Jennifer Goldwasser to discuss aging skin and rejuvenation strategies. This informative conversation covered everything from basic skin care to advanced treatments, offering valuable insights for anyone looking to maintain healthy skin as they age.
Understanding Skin Changes with Age
Dr. Goldwasser explains that as we age, our skin undergoes numerous changes:
Mottled, non-uniform coloration
Increased laxity
Development of wrinkles
Growth of various skin spots
Sun exposure is the primary culprit behind these changes. Dr. Goldwasser suggests comparing protected skin (like the underside of your arm) with frequently exposed areas to see the dramatic difference sun damage causes. Another telling sign of sun damage in elderly individuals is "senile purpura" - red-purple blotches that appear on sun-exposed skin due to deteriorated connective tissue.
The Subtraction-First Approach
Rather than immediately adding products, Dr. Goldwasser advocates for a "subtraction-first" approach to skin care:
Eliminate harmful habits:
Tobacco use (smoking, vaping)
Excessive alcohol consumption
Recreational drugs
Sun exposure
Ultra-processed and animal-based foods
Add beneficial practices:
Plant-based diet rich in phytonutrients and antioxidants
Simple, targeted skin care routine
Essential Skin Care Elements
1. Gentle Cleansing
Dr. Goldwasser recommends gentle cleansers like Dove sensitive skin products or La Roche Posay's hydrating cleanser. She warns against products with strong fragrances, dyes, or exfoliating particles, especially for aging skin which becomes thinner and more sensitive.
2. Proper Moisturizing
Choose the right vehicle: Creams (oil-based) are better for aging skin than lotions (water-based)
Look for jar packaging rather than pump tops for richer products
Recommendations: Vanicream, La Roche-Posay Lipicar, CeraVe or Cetaphil in jars
For extremely dry areas, Dr. Goldwasser surprisingly recommends Crisco shortening as an effective, non-irritating option
3. Sun Protection
Sun protection remains crucial even as we age, as UV damage continues to accumulate.
Managing Common Skin Conditions
Seborrheic Dermatitis
Often mistaken for dry skin, seborrheic dermatitis (dandruff) requires:
Regular, vigorous cleansing
Products containing pyrithione zinc (like Head & Shoulders)
For facial involvement: washing twice daily, once with anti-dandruff shampoo and once with facial cleanser
Dr. Goldwasser notes that seborrheic dermatitis is common in babies and aging adults, particularly those with neurological conditions like Parkinson's disease or those experiencing immunosuppression.
Anti-Aging Treatments
Over-the-Counter Options
Retinols: Derived from vitamin A, these are the most potent OTC anti-aging ingredients
Benefits: Reduce fine lines, improve skin texture
Limitations: Can be irritating and sun-sensitizing
Vitamin C:
Benefits: Stimulates collagen production, acts as an antioxidant
Limitations: Unstable in formulations, effective products are costly
Other Options:
Peptides
Hyaluronic acid for moisture
Niacinamide for inflammation
Prescription Treatments
Tretinoin (prescription retinoid):
Apply a pea-sized amount at night
Wait at least 20 minutes after washing
Avoid sensitive areas (upper eyelids, lips)
May need to start gradually (every other day) or seasonally
Most effective for fine lines, less so for deep wrinkles or skin laxity
Professional Procedures
Botox:
Temporarily paralyzes muscles to reduce expression lines
Generally safe with effects lasting 3-4 months
Best for forehead lines and "11 lines" between brows
Fillers:
Typically hyaluronic acid-based (Restylane, Juvederm)
Best for deeper lines around the mouth
Duration varies based on product
Lasers and Energy Devices:
Can address pigmentation, visible vessels, and redness
Newer technologies like radiofrequency microneedling can stimulate collagen and tighten skin
Surgical Options:
Most effective for significant laxity
Eyelid surgery (blepharoplasty) offers good value and high satisfaction
Emerging Treatments
While Dr. Goldwasser finds radiofrequency microneedling promising, she cautions against jumping on trends without sufficient evidence:
Red light therapy: Limited scientific support
Topical estrogen: Insufficient safety and efficacy data
Key Takeaways
Protect skin from sun damage at every age
Simplify your routine - less is often more
Choose products appropriate for your skin's changing needs
Adjust skin care seasonally and as you age
Consider the risk-benefit ratio before trying trendy treatments
The podcast emphasizes that good skin care requires adapting to our body's changing needs with age, replacing dated routines, and focusing on evidence-based approaches rather than marketing claims.
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)
