Building Lifelong Athletes

Jordan Rennicke, MD
  • 4.8 (13)
  • MEDICINE
  • UPDATED WEEKLY

The Building Lifelong Athletes Podcast has one simple goal... to help keep you active and healthy for life. Whether you are a competitive athlete, fitness enthusiast, or just a weekend warrior, this podcast will help you be at your best by delivering practical and actionable information. From cholesterol management to exercise programming, this podcast covers every topic any lifelong athlete needs to know about. Jordan Rennicke, MD is a dual board certified physician in Family and Sports Medicine, has worked with thousands of athletes from all walks of life, and has a passion for learning, teaching, and helping people achieve their goals.

  1. 7H AGO

    BLA 170: The REAL Truth About Reversing Disease Damage - (New 2026 Study)

    Today we are tackling a heavy question: is there a point of no return for your health? If you are staring down a chart full of diagnoses like diabetes or heart disease, does hitting the gym or eating a salad still matter? We dive into a massive 2026 UK Biobank study using the AHA's Life's Essential 8 to find out. Spoiler alert: the ship has not sailed, and we can still add years to your life. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life.➡️ Download Here: https://www.jrennickemd.com/necessaryninepdfCHAPTERS:00:00 - Intro: The Point of No Return00:35 - Defining Cardiometabolic Multimorbidity01:13 - The 2026 UK Biobank Study Design01:54 - Measuring Health: AHA's Life's Essential 802:58 - The 4 Behaviors: Diet, Activity, Nicotine, & Sleep05:42 - The 4 Biometrics: BMI, Lipids, Glucose, & BP07:40 - The Results: A Linear Dose Response08:12 - Life Expectancy Gains by Disease Burden09:49 - Nicotine and Super Responders10:29 - Epigenetics: The Software for Your Hardware10:53 - Study Limitations11:25 - Practical Takeaways: Minimizers vs. OptimizersSELECTED REFERENCES:https://doi-org.usu01.idm.oclc.org/10.1016/j.ajpc.2026.101433DisclaimerThis podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

    14 min

  2. MAR 3

    BLA 169: How Eliminate Plantar Fasciopathy (FOR GOOD)

    Stop treating your heel pain with band-aids and start building a better foot. In this update, I break down why the old Plantar Fasciitis model of inflammation is often wrong and how shifting to a Fasciopathy framework (focused on rebuilding tissue capacity) can lead to better long-term results. We will dive into the biomechanics of the windlass mechanism, the evidence behind heavy slow loading, and when to be judicious with injections. To purchase the program ($5 or pay what you want), click here: https://www.jrennickemd.com/offers/LYBVh2uo CHAPTERS:00:00 - Intro: Beyond the Kitchen Sink00:42 - Plantar Fasciitis vs. Fasciopathy01:32 - The Wood Analogy: Burning vs. Rotting02:26 - The Windlass Mechanism Explained03:09 - Bridge Biomechanics: Bones and Cables04:14 - The Bucket Analogy: Load vs. Capacity05:06 - Risk Factors: Intrinsic and Extrinsic06:13 - Diagnosis: Clinical Findings and Startup Pain07:23 - Differential Diagnosis: Ruling Out Stress Fractures08:03 - Fat Pad Atrophy vs. Fasciopathy09:03 - Phase 1: Calming the Angry Tissue09:52 - Orthotics: OTC vs. Custom11:00 - The Di Giovanni Stretching Protocol12:24 - Phase 2: Building Resilience12:59 - The Rathleff Protocol: Heavy Slow Loading15:34 - The Pain Rules: How Much is OK?16:55 - Foot Core: Short Foot and Toe Yoga18:35 - Shoe Width and Toe Spacers20:04 - Zero Drop and Minimalist Footwear21:46 - The 12-Week Shoe Transition Guide23:31 - The Injection Pyramid: Steroids to PRP27:31 - Summary: Building a Robust Foot SELECTED REFERENCES:doi: 10.1177/2473011419896763DOI: 10.1111/sms.12313https://pubs.rsna.org/doi/abs/10.1148/radiology.201.1.8816554DOI: 10.2106/00004623-200307000-00013 *Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

    29 min

  3. FEB 24

    BLA 168: How To Stay Up To Date With Medical Research

    It is literally impossible to keep up with the firehose of new medical data—knowledge now doubles every 73 days. In this video, I’m helping you move past the stress of "trying to read everything" by building a personalized learning system. Whether you’re a minimalist who wants high-yield summaries delivered to your inbox or a fellow nerd looking to build a custom RSS pipeline using PubMed and Zotero, I’ve got you covered with free and paid options to ensure you never feel left behind again.Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life.➡️ Download Here: https://www.jrennickemd.com/necessaryninepdfCHAPTERS:00:00 - Intro00:37 - Just-in-Time vs. Just-in-Case Learning02:05 - The Minimalist Approach: Choosing a Journal02:32 - Electronic Table of Contents (eTOC)03:42 - Paid Curation: NEJM Clinician04:43 - Read by QxMD: The Social Media of Research05:49 - The Optimizer Path: Custom RSS Feeds07:51 - Risks of Going DIY with PubMed08:22 - Social Media, Podcasts, and YouTube10:20 - Final Thoughts: Verifying Your SourcesSELECTED REFERENCES:eTOC Example: https://www.wolterskluwer.com/en/solutions/ovid/new-england-journal-of-medicine-624NEJM Clinician: https://clinician.nejm.org/Read by QxMD: https://read.qxmd.com/Pubmed: https://pubmed.ncbi.nlm.nih.gov/Feedly: https://feedly.com/Zotero: https://www.zotero.org/*Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

    12 min

  4. FEB 17

    BLA 167: The New Dietary Guidelines for Americans

    The new 2025-2030 Dietary Guidelines just dropped, and the internet is already losing its mind. But are they actually that bad? Today, we are taking a look at the actual document—ignoring the online rage for a second—to see what the government is actually recommending. We walk through the shift to an "inverted pyramid," the surprisingly higher protein targets, and the controversial stance on saturated fats versus "healthy oils." We also look at the new emphasis on "eating real food" to combat chronic disease. Let's cut through the noise, look at the text directly, and see if these new rules can actually make us healthy again.Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life.➡️ Download Here: https://www.jrennickemd.com/necessaryninepdfCHAPTERS:00:00 - Intro: The Internet is Mad00:19 - The New "Inverse Pyramid"00:58 - The Core Message: "Eat Real Food"01:20 - America's Chronic Disease Crisis02:35 - New Protein Recommendations (1.2-1.6g/kg)03:39 - Dairy & Gut Health04:08 - Fruits & Veggies: Eat the Rainbow04:51 - Healthy Fats & The Saturated Fat Controversy05:30 - Grains & Limiting Processed Foods06:31 - How to Spot Added Sugars07:12 - Alcohol & Sodium Updates07:58 - Guidelines for Infants & Pregnancy09:15 - Chronic Disease & Low Carb Diets10:36 - My Take: The Saturated Fat Contradiction12:35 - The "Processed Food" Problem & Incentives14:29 - Conclusion: Will This Actually Change Anything?SELECTED REFERENCES:https://cdn.realfood.gov/DGA.pdf*Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

    16 min

  5. FEB 10

    BLA 166: Carnivore Influencer Changes His Mind?

    Carnivore influencer Dr. Kiltz recently revealed a shocking update about his heart health, sparking a massive debate in the nutrition world. In this episode, we dive into his story with empathy and use it as a teaching moment. We'll break down what his test results actually mean, explain the difference between a Calcium Score and a CT Angiogram, and discuss why "feeling fine" isn't always enough when it comes to heart disease.Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life.➡️ Download Here: https://www.jrennickemd.com/necessaryninepdfCHAPTERS:00:00 - Intro00:51 - The Problem with Online Polarization02:10 - Dr. Kiltz's Health Update: CAC Score & Colitis02:44 - Why "Feeling Fine" Can Be Dangerous04:06 - The Road Construction Analogy: How Plaque Hides06:02 - What is a Coronary Artery Calcium (CAC) Score?07:22 - Understanding Calcium Score Ranges08:48 - The "Blind Spot" of Calcium Scores09:20 - CT Coronary Angiogram Explained10:35 - Dr. Kiltz's New ProtocolSELECTED REFERENCES:Original video: https://youtu.be/UzYd2Zf9Gn8?si=zJXiRfnJiS3laai9https://www.jacc.org/doi/10.1016/j.jacadv.2025.101686*Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

    23 min

  6. FEB 3

    BLA 165: Can A Medication Reduce Heart Attacks By 25%?

    A recent paper just dropped claiming an injection can cut heart attack risk by 25%—even for those who have never had one before. But is this a medical breakthrough or just expensive hype? In this episode, I’m diving deep into the Vesalius trial to separate the science from the headlines. We’ll break down how PCSK9 inhibitors work (using a baseball analogy, of course), analyze the impressive relative risk reduction, and honestly discuss the "gray areas" like mortality benefits and the diversity gap in the data. My goal isn't to be a guru, but to help you cut through the noise so you can make evidence-informed decisions about your heart health. Let's dive in. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS:00:00 - Intro00:30 - Nerding Out on History: Statins & Previous Trials01:03 - The PCSK9 Context: FOURIER & ODYSSEY02:40 - Mechanism of Action: The "Catcher's Mitt" Analogy03:47 - Vesalius Trial Design & Demographics06:06 - The Endpoints: What is MACE?07:16 - Addressing the "Big Pharma" Funding08:28 - Primary Results: LDL Drop & 25% Reduction09:34 - Absolute Risk vs. Relative Risk (The Real Numbers)10:12 - Number Needed to Treat (NNT)11:13 - The Mortality Question: Did it Save Lives?12:06 - Safety Profile: Diabetes, Brain Fog & Muscle Pain13:16 - Limitation 1: The Mortality "Provocative Signal"13:57 - Limitation 2: The Ezetimibe Head-Scratcher15:23 - Limitation 3: The Diversity Gap15:52 - Bottom Line: Guidelines, "Big Rocks" & The Future SELECTED REFERENCES:https://www.nejm.org/doi/full/10.1056/NEJMoa2514428https://www.nejm.org/doi/full/10.1056/NEJMoa1801174https://www.nejm.org/doi/full/10.1056/NEJMoa1615664 *Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

    21 min

  7. JAN 27

    BLA 164: Is Whey Protein Really A Waste?

    The internet loves a good absolute black and white story. Today, I'm reacting to a viral clip claiming that whey protein is essentially "trash" and only 18% usable by the human body. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life.➡️ Download Here: https://www.jrennickemd.com/necessaryninepdfCHAPTERS:00:00 - Intro00:40 - Who is John Jaquish?00:58 - The "Dirty History" of Whey Protein02:51 - Is Byproduct the Same as Trash?04:15 - The Claim: Whey is Only 18% Usable05:52 - Investigating Net Nitrogen Utilization (NNU)06:30 - Hunting Down the "Ghost Paper"09:14 - Digestibility vs. Usability (The Morifuji Study)11:27 - The $105 Solution12:37 - Are Essential Amino Acids Better Than Whey?14:46 - The Breast Milk Logic Test16:48 - Is Plant Protein Really Garbage?19:58 - Don't Let Perfect Be the Enemy of Good22:38 - The "So What?" Test: Mechanisms vs. OutcomesSELECTED REFERENCES:https://doi.org/10.1080/15502783.2023.2263409https://pubmed.ncbi.nlm.nih.gov/20614926/https://pubmed-ncbi-nlm-nih-gov.usu01.idm.oclc.org/?term=Lucà-Moretti+M&cauthor_id=14964348https://www.jaquishbiomedical.com/products/fortagen?variant=33067984093266Original video: https://www.youtube.com/watch?v=6Ia-doSc_OA*Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

    26 min

  8. JAN 20

    BLA 163: Does Running Give You Arthritis?

    You've heard it a thousand times: "Running destroys your knees." It intuitively makes sense—friction, load, wear and tear. But here is the thing: you aren't a car, and your joints aren't tires. In this episode, we dive into a massive meta-analysis of over 114,000 people that suggests recreational running might actually protect your knees from arthritis. We'll break down the specific mileage where the risk flips, why "just slowing down" might be bad advice, and the practical "big rocks" you need to keep running for life. Let's get into it. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS:00:00 - Intro: Welcome & The "Wear and Tear" Myth02:16 - The "Car Tire" Fallacy: Why You Aren't a Machine02:49 - The Data: What 114,000 Runners Tell Us03:23 - Sedentary vs. Recreational vs. Elite Runners04:03 - The Limit: When Running Becomes Destructive (57 Miles/Week)04:39 - The Sponge Analogy: Inflammation & Metabolic Health06:29 - Why "Just Slow Down" Can Hurt Your Knees07:50 - The 3 Real Causes of Knee Arthritis08:47 - Action Step 1: The 10% Rule10:10 - Action Step 2: Strength is Non-Negotiable10:51 - Action Step 3: The Cadence Check11:25 - The 24-Hour Pain Rule12:52 - Disclaimer SELECTED REFERENCES:https://www.jospt.org/doi/10.2519/jospt.2017.7137https://pmc.ncbi.nlm.nih.gov/articles/PMC6395418/https://pmc.ncbi.nlm.nih.gov/articles/PMC2556152/https://pubmed.ncbi.nlm.nih.gov/18550323/https://pubmed.ncbi.nlm.nih.gov/22729505/ *Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

    13 min
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4.8
out of 5
13 Ratings

About

The Building Lifelong Athletes Podcast has one simple goal... to help keep you active and healthy for life. Whether you are a competitive athlete, fitness enthusiast, or just a weekend warrior, this podcast will help you be at your best by delivering practical and actionable information. From cholesterol management to exercise programming, this podcast covers every topic any lifelong athlete needs to know about. Jordan Rennicke, MD is a dual board certified physician in Family and Sports Medicine, has worked with thousands of athletes from all walks of life, and has a passion for learning, teaching, and helping people achieve their goals.

Information

  • Creator
    Jordan Rennicke, MD
  • Years Active
    2022 - 2026
  • Episodes
    172
  • Rating
    Clean
  • Copyright
    © 2026 Copyright 2024 All rights reserved.
  • Show Website
    Building Lifelong Athletes