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.
From Tech Executive to Health Optimizer: How Small Changes Led to Major Health Transformations
In the fast-paced world of technology, where long hours and high stress are the norm, maintaining optimal health often takes a backseat. But for Scott, a successful tech executive and Bionic Health member, a chance encounter with the concept of "healthspan" sparked a journey that would transform his approach to health and wellness.
The Wake-Up Call
"I heard a podcast with Peter Attia talking about healthspan," Scott recalls. "The idea that you start at one, and as you age, you eventually approach zero. The longer you can prolong that line closer to one, the better your life will be."
This concept resonated deeply with Scott, particularly the understanding that health failures are typically cascading events. A single health issue can trigger a domino effect, leading to increasingly serious problems. This realization, combined with the challenges of staying active as he aged, motivated Scott to take a more proactive approach to his health.
Beyond Traditional Healthcare
Like many professionals, Scott had followed the conventional path of annual check-ups and basic blood work. "I did what everybody does," he explains. "I went to my family practice doctor once a year and got the basic CBC blood test. Everything was fine on that test, so I didn't really have a foundation around why I should be paying much more attention to these markers."
His perspective changed dramatically when he discovered the power of comprehensive health monitoring and optimization. Through detailed blood work and regular tracking of health markers, Scott gained insights that weren't available through traditional medical appointments.
Transformative Changes
Scott's journey with Bionic Health led to two significant transformations:
Strength Training Revolution Despite a lifetime of athletics, Scott had never embraced weight training. "I've always been kind of spindly. For me, lifting weights was something meatheads do," he admits. However, after seeing his first DEXA scan results, he realized the importance of muscle mass for long-term health. Within 12 months of starting a structured strength training program, Scott achieved remarkable results: dropping 12 pounds of visceral fat while adding 3 pounds of muscle.
Nutrition Optimization "I thought I ate pretty healthy," Scott reflects. "I think everybody, most people think they eat pretty healthy." Through careful tracking and guidance, he discovered he was "overnourished" – eating more than his body needed despite regular exercise. By implementing strategies like the 800-gram fruit and vegetable challenge, he transformed his relationship with food, learning to eat more mindfully and efficiently.
The Power of Small Changes
What makes Scott's story particularly inspiring is his approach to change. Rather than pursuing dramatic transformations, he focused on making small, sustainable adjustments over time. "I'm not a goals person," he explains. "The way my brain works is I make small changes over time, and those changes then compound hopefully in my favor."
This systematic approach allowed him to:
Dramatically reduce alcohol and soda consumption
Develop sustainable portion control habits
Build consistent strength training routines
Maintain a more balanced, nutrient-dense diet
Technology Meets Healthcare
As a technology executive, Scott particularly appreciates Bionic Health's tech-forward approach to healthcare. The ability to track progress, access support, and view results through technology has made his health journey more manageable and effective. "I shouldn't have to go see the doctor unless I need to," he notes, emphasizing the value of having health data and support readily available through technology.
Looking Forward
Scott's journey exemplifies the power of combining health education, regular monitoring, and sustainable lifestyle changes. His progress showcases how understanding our health markers and making informed decisions can lead to significant improvements in both current health and future healthspan.
"We suck less every day," Scott says with a laugh, summarizing his philosophy of continuous improvement. It's this approach – focused on progress rather than perfection – that has enabled his remarkable transformation and continues to guide his health optimization journey.
Ready to start your own health optimization journey? Learn more about how Bionic Health can help you achieve your health goals by visiting bionichealth.com.
Winter Wellness: How to Keep Your Health Goals on Track During the Cold Season
As the days grow shorter and temperatures drop, maintaining your health and fitness goals can feel more challenging than ever. At Bionic Health, we understand these seasonal hurdles and have developed practical strategies to help you stay committed to your wellness journey, no matter what winter throws your way.
Embrace Strategic Planning for Winter Wellness
Schedule Your Success
In the winter months, indoor fitness classes become increasingly popular as people seek shelter from the cold and pursue their New Year's resolutions. To maintain your workout routine:
Book your classes well in advance to secure your preferred spots
Use advance scheduling as a built-in accountability tool
Take advantage of your Bionic Health Advisor to help plan your fitness schedule
Master Your Morning Routine
Setting yourself up for morning workout success starts the night before. Create an evening routine that includes:
Screen-free time at least an hour before bed
Nutrient-dense evening meals
Consistent bedtime schedule
Preparation of workout clothes and gear
Setting Achievable Winter Goals
The SMART Approach to Winter Fitness
Transform vague fitness aspirations into actionable plans using the SMART framework:
Specific: Define exact workout types and times
Measurable: Track progress through concrete metrics
Attainable: Set realistic winter-friendly goals
Relevant: Align goals with your overall health journey
Time-bound: Create weekly and monthly milestones
Quality Over Quantity
Don't let the idea of lengthy workouts discourage you. Focus on effectiveness with:
20-minute high-intensity interval training (HIIT) sessions
30-minute targeted strength training
Brief but consistent cardiovascular exercises
Adapting to Winter Challenges
Becoming a Morning Exercise Enthusiast
Anyone can develop a morning exercise habit with the right approach:
Gradually adjust your sleep schedule
Create a motivating morning routine
Give yourself rewards for early workouts
Stay consistent with your new schedule
Finding Creative Movement Opportunities
Incorporate movement throughout your day by:
Taking advantage of lunch break workouts
Implementing desk-side stretching routines
Walking meetings when weather permits
Short movement breaks between tasks
Working with Your Bionic Health Advisor
Your Bionic Health Advisor is here to help you:
Develop personalized winter workout strategies
Set and adjust SMART goals
Track your progress
Maintain motivation through the season
Looking Ahead
Remember, winter is temporary, but the healthy habits you build now can last a lifetime. By implementing these strategies and working with your Bionic Health team, you can maintain and even advance your health goals during the coldest months of the year.
Ready to create your winter wellness plan? Connect with your Bionic Health Advisor today to develop a strategy that works for you.
Beyond the Numbers: What Sport Scientists Can Teach Us About Performance and Progress
In a recent conversation with sport scientists Dr. Morgan Smith and Dr. Mo Merritt, we explored the intricate relationship between metrics, mindset, and human performance. Their insights, drawn from years of working with elite athletes and extensive research, offer valuable lessons for anyone looking to improve their performance – whether in sports, fitness, or life in general.
The Human Behind the Numbers
Dr. Smith, a postdoctoral researcher at Stanford studying applied human performance, emphasizes a crucial point often overlooked in our data-driven world: "Before you check your metrics, before you check your readiness score, check in with yourself first. How do you feel?"
This simple yet powerful approach reminds us that while data can be invaluable, it shouldn't overshadow our intuitive understanding of our bodies and capabilities. As technology advances and we have access to more metrics than ever before, it's essential to remember that these are tools to support our journey, not define it.
The Power of Perspective
Dr. Merritt, who works with the United States Olympic and Paralympic Committee, brings a compelling perspective on mindset and learning. She shares that one of the most significant barriers to progress is our comfort with familiarity. "As adults, we've done it in the past, but it's easy to get away from those types of things as we age and we kind of settle into who we are and who we think we are."
When facing new challenges or learning new skills, Merritt suggests two primary approaches:
Cognitive behavioral shift: Challenging negative thoughts and exploring alternative perspectives
Acceptance: Acknowledging where you are while focusing on moving forward
Breaking Through Perceived Limits
One of the most interesting discussions centered around how people often underestimate their capabilities. Dr. Smith shared an example of working with untrained individuals in the weight room: "They'll push the leg sled or the leg press and they'll be like, 'okay, that's it.' Like that feels hard... It's them actually learning what their body is capable of."
This revelation highlights an important truth: what feels like our limit often isn't. It's simply our current perception of what's possible, shaped by our experience – or lack thereof.
Practical Takeaways for Personal Growth
Both scientists offered valuable advice for anyone looking to improve their performance or start a new health journey:
From Dr. Smith:
Find a movement or activity that you genuinely enjoy
Be kind to yourself during the process
Remember that change and progress take time
Don't get too caught up in the metrics – use them as tools, not rules
From Dr. Merritt:
"Enjoy the traffic" – appreciate the process of creating new habits
Take small, manageable steps forward
Build trust with yourself through consistent action
Understand that the process of creating habits is as valuable as achieving the goal
The Role of Data in Modern Performance
While both experts acknowledge the value of metrics and data in performance optimization, they emphasize the importance of context. Data should inform our decisions and understanding, not dictate them. As Dr. Smith points out, "Games don't get rescheduled based on your readiness score."
Moving Forward
The key to sustainable progress lies in finding the right balance between objective metrics and subjective experience. Whether you're an elite athlete or someone just starting their fitness journey, remember:
Trust the process
Be patient with yourself
Use data as a tool, not a master
Focus on progress, not perfection
Embrace the journey of learning and growth
As we continue to navigate an increasingly data-driven world, these insights remind us that while numbers can guide us, it's our human experience – complete with its ups and downs, triumphs and struggles – that truly defines our journey to better performance and health.
Remember Dr. Merritt's powerful closing thought: enjoy the traffic. The process of creating new habits and pushing past our perceived limitations isn't just a means to an end – it's where the real growth and learning happen.
0:00 - Introduction and Guest Backgrounds
2:26 - Morgan Smith's Path to Sport Science
3:05 - Mo Merritt's Journey Through Kinesiology and Team USA
6:58 - Applied Sports Science and Performance Research
9:16 - Working with Athletes and Real-Time Data Collection
12:18 - Learning New Skills and Brain Aging
14:02 - Practical Mindset Strategies for Athletes
15:03 - Acceptance and Different Approaches to Mental Challenges
18:20 - Managing Performance Metrics and Self-Assessment
20:09 - Performance Beyond Readiness Scores
21:34 - Tools vs. Metrics: Finding the Right Balance
24:39 - Using Metrics to Push Past Barriers
27:19 - Understanding Physical Capacity and Effort
29:20 - Building Trust and Taking First Steps
31:45 - Key Takeaways:
Morgan: Finding Enjoyable Movement and Self-Kindness
Mo: "Enjoying the Traffic" - Embracing the Process
34:55 - Closing and Contact Information
For more insights from Dr. Morgan Smith and Dr. Mo Merritt, you can find them on LinkedIn, where they continue to share their expertise in human performance and athletic development.
