Keeping Your Brain Young: The Power of Cognitive Demands

Read the article, here – Demand Coupling Drives Neurodegeneration: A Model of Age-Related Cognitive Decline and Dementia
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The Brain's Need for Exercise

Just as our bodies require physical exercise to stay healthy, our brains need regular cognitive workouts to maintain their sharpness and prevent age-related decline.

Key Takeaways:

1. Cognitive demands on the brain change throughout life stages
2. Continuing to learn and challenge yourself is crucial for brain health
3. Activities involving both brain and body offer optimal benefits
4. It's never too late to start a new cognitively demanding hobby

The Science Behind Brain Health

A study published in "Cells" in September 2022 highlights the importance of maintaining cognitive demands throughout life. The research suggests that a decrease in mental challenges can contribute to neurodegeneration and cognitive decline.

Cognitive Demands Across the Lifespan

1. Early Life: High learning rate with numerous new experiences
2. Midlife: Steady learning rate
3. Late Life: Often sees a decline, especially after retirement

Best Activities for Brain Health

1. Learning to play a musical instrument
2. Dancing
3. Solving crossword puzzles
4. Engaging in activities that combine mental and physical skills

Why These Activities Work

These activities challenge your brain in multiple ways:

• Require learning new skills
• Involve coordination between mind and body
• Encourage social interaction (in group settings)
• Provide ongoing challenges as you improve

It's Never Too Late to Start

Whether you're in your 30s or your 70s, it's always a good time to pick up a new, cognitively demanding hobby. The key is to choose activities that you enjoy and will stick with long-term.

The Bottom Line

Keeping your brain active and challenged throughout life is crucial for maintaining cognitive health and potentially staving off age-related decline. By incorporating activities like music, dance, or puzzles into your routine, you're not just having fun – you're investing in your long-term brain health.

Remember, the goal is to keep learning and challenging yourself. So pick up that instrument you've always wanted to play, join a dance class, or start tackling the daily crossword. Your brain will thank you for years to come!

Bionic Health Expands to Utah: Medicine 3.0 Arrives in the Beehive State!

We're thrilled to announce a major milestone in our mission to provide "Optimal Health for All" - Bionic Health is now available in Utah! This expansion marks a significant step in our journey to revolutionize preventative healthcare across the United States. Utahns can now look, feel and perform their best with the aid of doctors using the latest technology.

Bringing Personalized, Proactive Healthcare to You

At Bionic Health, our mission is to provide optimal health for all by going beyond the annual check-up and using proactive preventative medicine to help our members live their best life longer. Your journey starts with an baseline risk assessment of over 47+ biomarkers. Followed by a one-on-one virtual physician consultation to review your results. You'll leave with a personalized action plan that includes diet, exercise, and supplement recommendations - even prescription medication, if you want it. 

Track your progress and get care team support at your convenience through the Bionic Health mobile app or website. Refine your action plan by connecting your wearable devices, or through additional testing like DEXA body scans and CGM. You can even dive deep on specific areas of your health like sleep, hormones, body composition and physical performance. All under the guidance of board-certified physicians. 

If you're familiar with Peter Attia or Andrew Huberman, then you've heard about the revolution that is Medicine 3.0.

You deserve more than the annual checkup. Prioritize your health today!

Here's What This Means for You

If you're in Florida and have been thinking, "I want to learn more about my body"or "I want proactive, not reactive healthcare," then Bionic Health is your answer. Here's what you can expect:

1. Personalized Action Plans: Tailored healthcare strategies designed specifically for you.

2. One-on-One Doctor Consultations: Direct access to expert physicians who understand your unique health profile.

3. Advanced Testing: Cutting-edge diagnostics to provide deep insights into your health.

4. Proactive Health Management: We focus on prevention and optimization, not just treating symptoms.

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Why Utah?

Our expansion into Utah is more than a business decision - it's personal. Dr. Jared Pelo, our Chief Medical Officer, was born and raised in the beautiful Beehive State!

These personal ties ensure that our expansion is driven by a genuine understanding of and commitment to these communities.

What This Means for You

If you're in Utah and have been thinking, "I want to learn more about my body"or "I want personalized, not reactive healthcare," then Bionic Health is your answer. Here's what you can expect:

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1. Personalized Action Plans: Tailored healthcare strategies designed specifically for you.

2. One-on-One Doctor Consultations: Direct access to expert physicians who understand your unique health profile.

3. Advanced Testing: Cutting-edge diagnostics to provide deep insights into your health.

4. Proactive Health Management: We focus on prevention and optimization, not just treating symptoms.

Check out some of our affiliates to find a testing location near you!

Salt Lake City

• Advanced Medical Weight Loss, SLC, UT‍
• DexaBody, SLC, UT

Logan

• Body Composition Lab, Utah State University, Logan, UT

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Join our Healthcare Revolution

Whether you're a long-time resident of Utah, or you've just moved to this beautiful state, Bionic Health is here to transform your healthcare experience. We're bringing the future of longevity medicine to your doorstep, offering a level of personalized care that traditional healthcare simply can't match.

Ready to Take Control of Your Health?

The future of health care is here, and it's personal. If you're ready to experience the Bionic Health difference, here's how to get started:

1. Learn More: Check out our website for detailed information about our services and approach.

2. Sign Up: It's easy to become a Bionic Health member - just follow the link below.

3. Start Your Journey: Once you're signed up, we'll guide you through every step of your personalized health optimization journey.

Don't wait for health issues to arise - take control of your wellbeing today with Bionic Health. Utah, we're excited to embark on this journey of health and wellness with you!

Sign up for Bionic Health today and start your journey to optimal health!

Welcome to the future of healthcare, Utah. Together, let's redefine what it means to be healthy!

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The Bionic Beat v7: Hormone Health

Today’s issue talks about hormonal health for men and women and explains in part how we educate our members to help them decide if treatment is right for them. Unlike other places that offer only this treatment, we view hormonal health and treatment as one (very important) part of the holistic view of your health.  

First a quick company update, we’ve now expanded to Virginia and Utah!  

These are special places to me where I attended medical school and residency. If you know anyone in those states, send them our way!

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Considering Testosterone for Women

Hormones play a vital role in our health and well-being, but they can also be a source of controversy and confusion. Testosterone and menopausal hormone therapy are two areas where there has been ongoing debate and evolving research. Today I want to bring some clarity to how we think about testosterone and hormone replacement therapy in menopause.  

Testosterone is often thought of as a "male" hormone, but it's also crucial for women's health. In women, testosterone influences muscle mass, metabolism, mental sharpness, libido, and estrogen production. Proper testosterone therapy, especially during perimenopause and menopause, may offer benefits such as improved genital and urinary tract health, enhanced desire, and better overall quality of life.  

However, the use of testosterone in women is still not widely accepted by regulators, and more research is needed to fully understand its safety and effectiveness.

Check out this video from one of our favorite female urologists Kelly Casperson.

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Insights from TRAVERSE trial for men

For men, testosterone is a critical hormone for overall health, vitality, and quality of life. Adequate levels help maintain muscle mass, bone density, sex drive, energy, and mood. The recent TRAVERSE trial, the largest study of its kind, provides important insights into the safety of testosterone therapy for men, showing no increased risk of major cardiovascular events.  

Check out this video that explains the TRAVERSE trial findings in 10 minutes:

Mohit Khera, MD, Baylor School of Medicine summarizes the findings from this very important study

Read the paper: Cardiovascular Safety of Testosterone-Replacement Therapy

Recent analysis of WHI study

In recent days, there was a new analysis of the famous Women's Health Initiative (WHI) study. While it attempts to provide a more nuanced picture of the safety and benefits of menopausal hormone therapy, particularly for women in their 50s and early 60s experiencing significant symptoms, the analysis falls short in some respects.  

In my view, it continues to downplay the suffering of women and doesn't fully acknowledge the harm caused by the poorly analyzed findings that have persisted for the last 20 + years. However, it is a step in the right direction compared to the initial WHI findings from 2002.  

I really like this article that the NYT ran last year, we provided a gift link so you can read the whole thing.  

NYT article: Women have been mislead about menopause

New analysis: The Women’s Health Initiative Randomized Trials and Clinical Practice

A short video: Menopause on CBS This Morning

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In summary, hormonal health is complex, and research is continually evolving. At Bionic Health, we are committed to providing you with the latest information, personalized guidance, and care to help you make informed decisions about your health. If you have any questions, please don't hesitate to ask.

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Don't forget: Get $50 for a new member referral!

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Bionic Health Expands to Virginia: Revolutionizing Preventative Healthcare

We're thrilled to announce a major milestone in our mission to provide "Optimal Health for All" - Bionic Health is now available in Virginia! This expansion marks a significant step in our journey to revolutionize preventative healthcare across the United States.

Bringing Personalized, Proactive Healthcare to New Frontiers

At Bionic Health, we're not just another healthcare provider. We're pioneers in personalized, proactive healthcare, and now we're bringing our innovative approach to Virginia. Here's what this means for you:

1. Personalized Action Plans: Tailored healthcare strategies designed specifically for you.
2. One-on-One Doctor Consultations: Direct access to expert physicians who understand your unique health profile.
3. Advanced Testing: Cutting-edge diagnostics to provide deep insights into your health.
4. Proactive Health Management: We focus on prevention and optimization, not just treating symptoms.

Why Virginia?

Our expansion into Virginia is more than a business decision - it's personal. Dr. Jared Pelo, our Chief Medical Officer, and Dr. Hugh Colvin, our first addition to the clinical team, both have deep connections to the great Commonwealth of Virginia:

- Before Bionic Health was even a dream, both Drs. Pelo and Colvin completed their undergraduate studies and medical residencies at the University of Virginia in Charlottesville.
- Prior to founding and joining Bionic Health, Drs. Pelo and Colvin worked together as attending Emergency Medicine physicians with Centra Health in Lynchburg, Virginia.

These personal ties ensure that our expansion is driven by a genuine understanding of and commitment to these communities.

What This Means for You

If you're in Virginia and have been thinking, "I want to learn more about my body" or "I want personalized, not reactive healthcare," then Bionic Health is your answer. Here's what you can expect:

- Comprehensive Health Insights: Go beyond standard check-ups with our advanced testing and analysis.
- Personalized Care: Your health plan is as unique as you are, tailored to your specific needs and goals.
- Proactive Approach: We don't wait for problems to arise - we work with you to optimize your health and prevent issues before they start.
- Expert Team: Access to top-tier healthcare professionals dedicated to your wellbeing.

Check out some of our affiliates to find a testing location near you!

NOVA
- Body Mass Composition Testing, Arlington, VA
- Arthritis & Sports, Sterling, VA
- Fairfax Radiology Center of Sterling, Sterling, VA
- Fairfax Radiology Center of Lansdowne, Lansdowne, VA

Richmond
- METAFITRX, Richmond, VA

Join the Healthcare Revolution

Whether you're a long-time resident of Virginia, or you've just moved to this beautiful state, Bionic Health is here to transform your healthcare experience. We're bringing the future of longevity medicine to your doorstep, offering a level of personalized care that traditional healthcare simply can't match.

Ready to Take Control of Your Health?

The future of healthcare is here, and it's personal. If you're ready to experience the Bionic Health difference, here's how to get started:

1. Learn More: Check out our website for detailed information about our services and approach.
2. Sign Up: It's easy to become a Bionic Health member - just follow the link below.
3. Start Your Journey: Once you're signed up, we'll guide you through every step of your personalized health optimization journey.

Don't wait for health issues to arise - take control of your wellbeing today with Bionic Health. Virginia, we're excited to embark on this journey of health and wellness with you!

Sign up for Bionic Health today and start your journey to optimal health!

Welcome to the future of healthcare, Virginia. Together, let's redefine what it means to be healthy!

Got a Fitbit or Apple Watch tracking your heart rate? Now you know your resting heart rate, but is it ideal? Let’s explore a study by Fitbit that analyzed resting heart rate data from 92,457 de-identified individuals to determine what your resting heart rate should be.

First, the study shows an average resting heart rate of 64 bpm for men and 67 bpm for women. It’s normal for women to have a slightly higher resting heart rate than men.

Interestingly, average resting heart rate varies by age, being lower when you’re younger and older. This can be due to factors like muscle mass and overall health. As BMI increases, so does resting heart rate, which is expected since the heart has to pump blood through more body mass. Additionally, heart rate variability decreases with age.

Overall, while a lower resting heart rate is generally better, it’s very individual. If you’re small and old with a low resting heart rate, it doesn’t necessarily mean you have an exceptionally healthy heart.

In a future post, we’ll dive into heart rate variability, which provides a better measure of heart health by showing the balance between your parasympathetic and sympathetic nervous systems.

Stay tuned for more insights into heart health.

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Bionic Beat v6: Health Targets & More

In this week's newsletter, we'll highlight some recently released product updates designed to make it easier for you to optimize your health.

We'll also provide a preview of some significant changes to the Bionic Health app homescreen that are coming soon.

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Helping members achieve goals

Introducing Health Targets, a new feature that provides personalized guidance on the biomarkers you should prioritize. Research shows that physician-guided goal-setting leads to better health choices. That's why your dedicated clinician will select a unique set of targets tailored to your needs. Watch these personalized goals evolve as you progress on your health journey. Health Targets delivers clear, actionable insights from your physician to help you make informed decisions and achieve your goals more effectively.

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Read the paper: Goal Setting & Action Planning for Health Behavior Change

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Action Plans

Introducing Action Plans - your new personalized health optimization roadmap.

We've analyzed your data to create a clear plan tailored to your goals, covering four key areas:

1. Lifestyle guidance on daily habits

2. Science-backed supplement recommendations

3. Prescribed medications with monitoring

4. Education to empower your health journey

Your care team tracks progress and adjusts your plan based on results, so you'll know exactly where to focus for maximum impact.

Let your Action Plan be your step-by-step guide to peak health and performance.

Read the paper: Using Action Plans to Help Primary Care Patients Adopt Healthy Behaviors: A Descriptive Study

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Your Biomarker Dashboard (coming soon!)

Introducing the Bionic Health Biomarker Dashboard - a revolutionary way to visualize your health at a glance. 

This intuitive, color-coded graphic displays each of your key biomarkers as a spoke, instantly showing you what's optimized (green), at risk (yellow), or needs attention (red).

The Dashboard also features four high-level scores:

1. Your biological age via the PhenoAge method

2. Bionic Score, a comprehensive metric of your tracked biomarkers designed to show your progress

3. % optimal - your proportion of featured biomarkers in Bionic optimal ranges

4. 30-year risk of a heart attack or stroke via the PREVENT model

With the Biomarker Dashboard, you can quickly assess your health status, track progress, and prioritize areas for improvement, all with one holistic picture. 

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Bionic Beat v5: Fostering Good Mental Health

At Bionic Health, we're dedicated to enhancing your well-being with insights that matter. This edition zeroes in on mental health with three keys:  

1. Nurturing relationships

2. The mental uplift from exercise  

3. Mastering resilience  

Each plays a crucial role in your mental health journey, offering strategies to boost your happiness and longevity.

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Embrace Connections: Your Key to a Happier Life

Harvard's landmark study on adult development unveils a simple yet profound truth: our relationships deeply influence our happiness and longevity. Over 80 years of research affirm that nurturing close bonds can elevate our life satisfaction and well-being, outweighing the value of wealth or success.

You can read the paper here: Meta-analysis of social connection and mortality

Quick insights:

• Quality Matters: Fulfilling relationships trump the number of friends.
• Health Benefits: Strong connections correlate with better physical and mental health.
• Combat Loneliness: A vibrant social life is as crucial as avoiding unhealthy habits.

Action tip: Invest in meaningful relationships. Prioritize quality interactions and mutual support to enhance your life quality and longevity.

Watch Robert Wladinger's TED Talk on Happiness:

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Exercise Your Way to Mental Wellness

In her enlightening TED Talk, neuroscientist Wendy Suzuki shares compelling insights on how regular physical activity can significantly boost our mental health. Suzuki's research underlines that exercise is not just about physical health; it's a powerful stimulant for our brain health and emotional well-being.

Read the paper here: The effect of exercise on mood

Quick insights:

• Brain Boost: Exercise increases neurochemicals like dopamine and serotonin, enhancing mood and cognitive functions.
• Stress Reduction: Physical activity reduces stress levels, mitigating anxiety and depression symptoms.
• Memory Enhancement: Regular exercise can improve your focus and memory, contributing to overall brain health.

The brain-changing benefits of exercise:

What about when terrible things happen?

In her poignant TED Talk, resilience expert Lucy Hone shares transformative strategies that helped her navigate the unimaginable grief of losing her daughter. Her insights offer a roadmap to resilience, emphasizing that adversity is a universal human experience, and our responses to it can shape our path forward.

Quick insights:

• Acceptance of Adversity: Acknowledge that suffering is a part of life. This acceptance doesn't make the pain easier but grounds us, preparing us to face challenges head-on.
• Selective Focus: Resilient individuals prioritize their attention on aspects they can control, finding gratitude even in the darkest moments. This isn't about ignoring the negative but balancing our perspective to foster resilience.
• Self-Reflection for Healing: Asking, "Is what I'm doing helping or harming me?" guides us toward choices that support our well-being. This simple yet profound question can steer us away from harmful behaviors and towards healing.

Watch Lucy's TED Talk:

Don't forget: Get $50 for a new member referral!

Get a $50 Amazon digital gift card for each new member referral.

Just tell the member to let us know that you sent them. We'll ask during sign up.

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Bionic Beat v4: Insights on Nutrition

At Bionic, we use each member's unique biology, family history, lifestyle and goals to inform a personalized action plan.

However, there are some common recommendations we find ourselves referencing again and again.

In this week's newsletter I wanted to share 3 topics that can be part of anyone's journey to optimal health.

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Wait, how many fruits & veggies?!

We all had our mom telling us to eat our veggies, but did she really have any science backing that up? I love to make things easy, so I challenge my members to eat 800 grams of fruit, veggies, and legumes. The veggies include potatoes and sweet potatoes.

Why do I do that? Because of this study: Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies

It showed that eating 800 grams of fruits and vegetables per day was linked to a:

24% lower risk of heart disease

33% lower risk of stroke

28% lower risk of cardiovascular disease

14% lower risk of cancer

31% lower risk of dying from any cause

800 grams is hard to do, and you can almost get the same benefit by getting to 500 grams, but optimal benefits were found at 800 grams.  

What fruits & veggies count?

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Why use a CGM if I'm healthy?

First off, if you don’t know what a Continuous Glucose Monitor (CGM) is, here is a quick explainer.

At Bionic Health, we love for our members to be educated about how their bodies work. There are few things you can track as easily as glucose, and it gives so many insights about how stress, sleep, what you eat, and how you exercise affect your glucose. Some key things to know. Not all high glucose spikes are bad, sometimes your body is reacting to heavy exercise.

The monitors are tuned for diabetics, so we’ll help you turn off the alarms during the overnight period.

It’s optional. It’s not for everyone, but overwhelmingly our members tell us that learn a lot over a short period of time and that it affects their habits.

Continuous Glucose Monitoring in Healthy Adults

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Why do we talk so much about protein?

Protein has been shown again and again to be one of the most important tools in building and maintaining muscle mass.

Our basic rule of thumb is this: If you are trying to lose weight, make sure to eat enough protein to maintain muscle mass. If you are trying to build muscle, you have to eat enough protein.

So, how much is enough?  

Use this simple equation. 0.8 gram of protein per pound of body weight.

For me at 210 pounds, that’s 168 grams of protein per day.  Caveat: this is an oversimplification but a safe way to do this.  

Check out this paper if you want to geek out around protein: Protein Intake and Muscle Function in Older Adults

Listen to Peter Attia talk about protein on his podcast or read about protein and exercise.

Are you eating enough protein?

Read this: Protein & exercise

Member benefit reminder

Last week, we shared that we expanded our supplement discount to 35% off all supplements from Fullscript with a wider selection from the top manufacturers.

For members, you will see a Benefits section under the Profile page shortly. In the meantime, chat us for early access to the link.  

Bionic Beat v3: Biomarkers

Let's talk biomarkers.

At Bionic Health, we feel the most important biomarkers are those that help you understand where you are now and help us plan together where you want to go.

We check biomarkers that you’ve probably never heard of and never had checked previously.

In this week's newsletter, we'll dive deeper on three of my favorites. 

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VO2 max: the master biomarker

You may not think of VO2 max as a biomarker, but there is no other measure that tells us as much about how healthy you are and your likelihood of healthy years ahead.

Strength is just behind this. That’s why we recommend this type of testing and make it easy to be tested.

Check out this study if you want to dig deeper:

Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing

Or watch Dr. Peter Attia in this video:

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Lp(a) is a hidden killer

Lipoprotein 'little a' abbreviated Lp(a) is a hidden killer and not many people have had it checked. Around 10-20% of the population have genes that increase their levels of Lp(a) which doubles their risk for a heart attack. 

This study showed less than 1% of adults get tested: Lipoprotein(a) Testing Trends in a Large Academic Health System in the United States

We found 15% of our members have elevated levels and work with them to decrease their risk of heart attacks and strokes.  

Here is a great overview of Lp(a) from a cardiologist.

The Heart Doctor explains Lp(a)

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Cholesterol Balance from Boston Heart Lab

Why do I have two lipid tests in this newsletter? Because heart disease continues to be the number one killer of all people in the US and Europe.

We can prevent heart disease. One way is to understand if your body makes too many lipoproteins (cholesterol) or if it reabsorbs too much.

The cholesterol balance test gives us that answer and allows us to practice true precision medicine.  

This short video gives a great explanation of cholesterol absorption and production. 

Are you a cholesterol hyper absorber?

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Expanded member benefit

Lastly, we are extremely excited to share that we expanded our supplement discount to 35% off all supplements from Fullscript with a wider selection from the top manufacturers.

We are constantly working to get better deals for our members. Expect more benefits in different categories coming soon.

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