Vitality Unlocked

Dan Garner
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  • FITNESS

Vitality Unlocked is where in-depth science meets practical application.Hosted by Vitality Blueprint’s Co-founder and Chief of Innovation, Dan Garner, each episode examines hard-hitting topics in high-performance health.The show looks through the lens of the most up-to-date research and develops actionable steps that can easily be applied to help individuals realize their full potential. No gimmicks. No tricks. No hacks.Just straightforward science to support those who really care about the data and the results they promote.If you care about solid science and realizing your full potential, you are in the right place.

Episodes

  1. JAN 10

    Closing the Age Performance Gap

    Age is not a performance death sentence. While some things are out of our control, there are plenty of things that are well within it.   In this episode, Vitality Co-founder and Chief Innovation Officer Dan Garner sheds light on three key biomarkers to watch to ensure optimal performance, even as we age.  By understanding what these biomarkers represent and how to optimally support them, peak performance can be realized, even as we age.  This episode includes a recorded video and slide presentation that can be found on YouTube. Don't forget to go to the show notes page to pick up the slides and resources.  -------------------- Content Outline ---------------------------------------------- 0:00 - Vitality Unlocked Series Introduction 0:38 - Episode 4 Introduction 3:13- Population Data 6:21 - Data Does Not Mean Destiny 10:07 - Three Bottlenecks 13:09 - Homocysteine 19:00 - Vitamin D 24:15 - HbA1c 32:21 - How these Biomarkers Affect Performance 38:56 - Optimization Protocol 44:23 - Retesting Schedule 45:09 - What Success Looks Like 45:42 - Conclusion This podcast is hosted by Dan Garner in his role as founder and Chief Innovation Officer at Vitality Blueprint. Visit our website to learn more vitalityblueprint.com Subscribe and stay connected: YouTube, Instagram, Twitter, Facebook, LinkedIn And for deeper dives into high-performance health, check out the Vitality Encyclopedia.

    48 min

  2. 12/09/2025

    Building a Smarter Pre-workout

    Pre-workout supplements have become a staple in almost every performance regime. But, even now, pre-workout supplements are not as clear-cut and dry as many would like them to be.  In this episode, Vitality Co-founder and Chief Innovation Officer Dan Garner dives deep into a question he gets quite frequently: "What should I take pre-workout?" This episode will not only clear up the confusion surrounding this supplemental strategy but will also give ingredient protocols to optimize multiple aspects of performance.  There should be no confusion around pre-workout supplementation. This episode takes a scientific approach to pre-workout supplements and their direct application.  Smarter pre-workout supplementation means optimized training and performance.  This episode includes a recorded video and slide presentation that can be found on YouTube. Don't forget to go to the show notes page to pick up the slides and resources.  ------------------- Content Outline --------------------------------------------- 0:00 - Vitality Unlocked Series Introduction 0:37 - Episode 3 Introduction 1:50 - Supplement Facts Labels 4:19 - "Pre-workouts Don't Work" 9:15 - Not All Ingredients are "Pre-workout" Ingredients 12:36 - System Support is not Performance Support 15:45 - Work Needs Defining 16:22 - Favorite Ingredients That Aren't Caffeine 18:22 - Maximal Strength 20:32 - Strength Endurance 25:57 - Power Performance 29:49 - Aerobic Endurance 34:07 - Cognitive Performance 39:22 - Synergistic Effects 44:02 - Evidence-Based Stacks 46:41 - One More Note On Caffeine - Tolerance 48:29 - Caffeine Reset Protocol  51:38 - Conclusion This podcast is hosted by Dan Garner in his role as founder and Chief Innovation Officer at Vitality Blueprint. Visit our website to learn more vitalityblueprint.com Subscribe and stay connected: YouTube, Instagram, Twitter, Facebook, LinkedIn And for deeper dives into high-performance health, check out the Vitality Encyclopedia.

    52 min

  3. 10/16/2025

    Nutrition is not a Belief System

    The science of nutrition has been overshadowed by a variety of beliefs surrounding food and dieting practices. Despite the beliefs, nothing will erase the fact that performance fueling requires a deep understanding of metabolism and the multiple facets that optimize it. In this episode, Vitality Co-founder and Chief Innovation Officer Dan Garner will dive deep into the often-forgotten third pillar: micronutrients. Despite their roles in basic metabolism and physiological processes, micronutrients are criminally under-discussed.  Tune in to learn about the crucial role these compounds play in aligning your physiology to achieve your specific goals and get the exact playbook on how to ensure optimal levels. This episode includes a recorded video and slide presentation that can be found on YouTube. Don't forget to go to the show notes page to pick up the slides and resources.  --------------------Content Outline---------------------------------------------- 0:00 - Introduction 0:36 - Nutrition is not a Belief System 8:17 – Basic Nutrition 9:58 – The Problem with Only Counting Calories 19:09 – Macros: Metabolism Basics 23:00 – Zoom In: Micronutrient Requirements 37:33 – Cognitive Function 40:51 – Hormones 43:02 – Metabolic Health 47:51 – Sleep Quality 50:13 – Energy Production 51:43 – Recommendations 1:19:18 – Micronutrients: The Foundation of Longevity This podcast is hosted by Dan Garner in his role as founder and Chief Innovation Officer at Vitality Blueprint. Visit our website to learn more vitalityblueprint.com Subscribe and stay connected: YouTube, Instagram, Twitter, Facebook, LinkedIn And for deeper dives into high-performance health, check out the Vitality Encyclopedia.

    1h 23m

  4. 09/17/2025

    Resilience Redefined

    The term "resilience" has been too vague for too long. What's vague cannot be defined. What cannot be defined cannot be measured. And what cannot be measured cannot be objectively improved. It’s time to change that and set the record straight. This deep dive into the physiology behind stress and resilience provides clear definitions of what resilience is, how to measure it, the key biomarkers, and methods for building lasting resilience. Dan also details the case for skeletal muscle as one of the most important organ systems to support both emotional and physical resilience, now and with age.  This episode includes a recorded video and slide presentation that can be found on YouTube. Don't forget to go to the show notes page to pick up the slides and resources.   --------------------Content Outline---------------------------------------------- 0:00 - Vitality Unlocked Series Introduction 1:00 - Episode 1 Introduction 13:46 - Acute Stress 17:08 - Chronic Stress 19:10 - Evidence-Based Resilience 35:52 - Muscle as a Resilience Organ  40:48 - Building Muscle Resilience... and Longevity   This podcast is hosted by Dan Garner in his role as founder and Chief Innovation Officer at Vitality Blueprint. Visit our website to learn more vitalityblueprint.com Subscribe and stay connected: YouTube, Instagram, Twitter, Facebook, LinkedIn And for deeper dives into high-performance health, check out the Vitality Encyclopedia.

    49 min
  • 4 Episodes

About

Vitality Unlocked is where in-depth science meets practical application.Hosted by Vitality Blueprint’s Co-founder and Chief of Innovation, Dan Garner, each episode examines hard-hitting topics in high-performance health.The show looks through the lens of the most up-to-date research and develops actionable steps that can easily be applied to help individuals realize their full potential. No gimmicks. No tricks. No hacks.Just straightforward science to support those who really care about the data and the results they promote.If you care about solid science and realizing your full potential, you are in the right place.

Information

  • Creator
    Dan Garner
  • Years Active
    2025 - 2026
  • Episodes
    4
  • Rating
    Clean
  • Copyright
    © 2026 Vitality Blueprint
  • Show Website
    Vitality Unlocked