The Vitality Collective Podcast w/Dr. Jeremy Bettle

Dr. Jeremy Bettle
The Vitality Collective Podcast w/Dr. Jeremy Bettle

Welcome to The Vitality Collective Podcast—your guide to living a life of strength, resilience, longevity, and vibrant health. Hosted by Dr. Jeremy Bettle, PhD—an internationally recognized expert in Human Performance with over 20 years of experience working with elite athletes and high performers—this podcast brings world-class expertise straight to you. Join us as we dive deep into vitality, uncovering groundbreaking insights from leading experts in longevity, performance, nutrition, sleep, brain health, emotional well-being, and proactive medicine. Through engaging conversations and actionable insights, we’ll empower you to unlock your potential, push past your limits, and make every day better! Whether you’re looking to prevent illness, enhance performance, or simply feel your best, The Vitality Collective Podcast w/Dr. Jeremy Bettle is here to inspire, educate, and motivate you to thrive. Thank you for listening. https://www.vitality-collective.com IG: https://www.instagram.com/vitalitycollectivemontecito LI: https://www.linkedin.com/in/vitalitycollective

الحلقات

  1. قبل ٥ أيام

    Training Load w/ Dr. Tim Gabbett

    Episode Summary In this episode of The Vitality Collective Podcast, Dr. Jeremy Bettle sits down with renowned sports scientist Professor Tim Gabbett to discuss the science of training load management and its vital role in injury prevention, performance optimization, and longevity. Drawing from decades of experience with elite athletes, Tim shares actionable strategies for anyone looking to maintain an active lifestyle, whether you’re a professional athlete or just want to stay strong and injury-free as you age.   Guest Bio Professor Tim Gabbett is a globally recognized expert in applied sports science with over 20 years of experience working with elite athletes across multiple sports, including rugby, basketball, and hockey. Known for his research on training load and injury prevention, Tim has collaborated with leading sports organizations worldwide and is the founder of Gabbett Performance Solutions. His practical insights help bridge the gap between research and real-world athletic performance.   Links & Resources • Website: gabbettperformance.com • Instagram: @gabbetttim   Top Takeaways • 🏋️ Training Load Defined: Understanding external vs. internal loads and why both matter in performance and injury prevention. • 🔄 Load Management Misconceptions: Rest isn’t the only solution—properly managed training loads enhance resilience and robustness. • ⚡ The Underuse Problem: Many injuries stem from under-preparation rather than overuse. • 🏃 Everyday Athletes: Everyone who moves is an athlete, whether it’s climbing stairs or carrying groceries. • 📊 Simple Load Monitoring: You don’t need fancy tech—listen to your body and track perceived effort and recovery. • 🧠 Mindset Shift: Training is about longevity and staying active for life, not just short-term performance. • 💪 Strength Training Benefits: Critical for injury prevention, functional independence, and maintaining power as you age. • ⏳ Aging Gracefully: Regular training helps minimize age-related decline and maintain quality of life. • 🏆 Personalized Training: Individual responses to training vary, and programs should reflect that. • 🎯 Consistency is Key: Small, consistent efforts build resilience over time and help break the injury-rehab cycle.   3 Actionable Steps You Can Take Today 1. Start Strength Training – Incorporate 2-3 strength sessions a week, focusing on functional movements like squats and deadlifts. 2. Monitor How You Feel – Before relying on tech, ask yourself: Do I feel rested? Do I feel ready to train? Adjust your workouts accordingly. 3. Balance Intensity – Alternate high-intensity training with low-intensity recovery days to optimize performance and minimize injury risk.

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  2. ٢٠ شعبان

    Cognitive Performance w/ Dr. David Putrino

    Episode Summary In this episode, Dr. Jeremy Bettle sits down with Dr. David Putrino, a neuroscientist and expert in rehabilitation and high-performance cognitive training. They discuss the intersection of brain health, cognitive performance, and longevity, covering how sleep, nutrition, and social health impact brain function. Dr. Putrino shares insights from his work with elite athletes, military personnel, and those recovering from neurological conditions, offering practical strategies for optimizing cognitive health at any stage of life.   Guest Bio – Dr. David Putrino David is trained as a physical therapist with a PhD in Neuroscience. He worked as a clinician in Australia, before moving to the United States to study computational neuroscience at Harvard Medical School, MIT and NYU. He has served as a faculty member at Weill-Cornell Medicine and Burke Medical Research Institute. He is currently the Director of Rehabilitation Innovation for the Mount Sinai Health System, and a Professor of Rehabilitation and Human Performance at the Icahn School of Medicine at Mt Sinai. He works to develop innovative technology solutions for individuals in need of better healthcare accessibility. He consults with the Red Bull High Performance division and many others to use evidence-based technologies to improve athletic performance. He is the author of Hacking Health: How to make money and save lives in the HealthTech world, which is available from Amazon and Springer-Nature. In 2019, he was named "Global Australian of the Year" for his contributions to healthcare.   Guest Links • Website: Mount Sinai Rehabilitation Innovation • Instagram: @putrino_lab  • X: @putrinolab  • Blue Sky: @putrinolab.bsky.social • Nattokinase Supplement Research • Benfotiamine Supplement Research   Three Actions You Can Take Today to Improve Brain Health 1. Prioritize Sleep – Getting 7-9 hours of quality sleep each night is essential for cognitive function, emotional regulation, and long-term brain health. 2. Nutrition & Hydration Matter – Proper fueling and hydration support brain energy production, reduce inflammation, and optimize performance. 3. Foster Social Connection – Meaningful relationships and regular social engagement are crucial for mental and cognitive well-being.   Top 10 Takeaways from the Episode • Cognitive performance is highly individualized – There’s no one-size-fits-all approach, and optimizing it requires a personalized strategy. • Sleep deprivation impairs brain function – Just one night of poor sleep can reduce cognitive performance to the level of alcohol intoxication. • High achievers often neglect rest – Executives, athletes, and professionals tend to wear sleep deprivation as a badge of honor, without realizing its long-term consequences. •Supplements can help - Two promising supplements that research has shown to be effective in brain health are Benfotiamine and Nattokinase. • Measuring cognitive health is essential – Using tools like neuropsychology tests, EEGs, and metabolic assessments can help track brain function over time. • Short-term vs. long-term cognitive enhancement – While some drugs can enhance performance temporarily, sustainable cognitive improvements come from sleep, nutrition, and exercise. • Concussions and brain injuries require careful recovery – Ignoring symptoms or rushing back to work can lead to long-term cognitive decline. • Social interaction is crucial for brain health – Loneliness is a major predictor of cognitive decline and should be actively addressed. • Brain energy deficits contribute to cognitive diseases – Alzheimer’s and other neurodegenerative conditions may stem from energy crises in the brain rather than just plaque buildup. • Preventative care is key – Regular monitoring of brain function, hormonal balance, and immune health can help prevent cognitive decline before symptoms appear.

    ٥٧ من الدقائق

  3. ١٣ شعبان

    Understanding & Navigating Pain w/ Dr. Tom Walters

    Episode Summary: In this episode of The Vitality Collective Podcast, Dr. Jeremy Bettle sits down with Dr. Tom Walters to explore the complexities of pain science. They discuss the differences between acute, subacute, and chronic pain, the role of the nervous system, and how pain and tissue damage are not always connected. Dr. Walters shares insights on why persistent pain can linger even after injuries have healed and offers actionable strategies for managing and reducing pain. If you've struggled with chronic pain or know someone who has, this episode provides a wealth of knowledge and practical solutions. Guest Bio: Dr. Tom Walters is a board-certified orthopedic physical therapist that specializes in the treatment of pain and movement disorders. He is the founder of Rehab Science and dedicates his time to teaching people about human movement, pain, and how to most effectively recover from injury. Besides running his clinical practice, Tom served as a full-time undergraduate kinesiology professor for ten years where he taught human biomechanics, therapeutic exercise, and pain science. Tom received his bachelor’s degree in exercise science from Montana State University and his Doctor of Physical Therapy (DPT) degree from Chapman University. Afterwards, he completed a residency in orthopedic manual physical therapy (OMPT) and a fellowship in lower quarter functional biomechanics. You can find more of Tom’s content on Instagram and YouTube (@rehabscience) as well as his website (rehabscience.com). Tom lives in Santa Barbara, CA with his wife, Kirsten, and their two daughters. Connect with Dr. Tom Walters: Instagram: @rehabscience YouTube: Rehab Science Book: Rehab Science Key Takeaways: 1. Pain is not always linked to tissue damage. You can have pain without an injury and an injury without pain. 2. The nervous system plays a critical role in pain. Sensitization of the nervous system can cause persistent pain even after the body has healed. 3. Beliefs about pain matter. Fear, anxiety, and negative expectations can increase pain perception. 4. Passive treatments have short-term benefits. While chiropractic care, massage, and pain medications can help, long-term recovery requires active strategies. 5. Movement and exercise are crucial for pain management. Gradual, graded exposure to movement can help desensitize the nervous system. 6. Aerobic exercise has strong evidence for pain reduction. Activities like walking, swimming, or cycling can improve overall pain resilience. 7. Stress and sleep play a major role in pain. Poor sleep and high stress levels can exacerbate chronic pain conditions. 8. Social support is vital. Being part of a support group or working with a pain coach can significantly impact recovery. 9. Education on pain can reduce suffering. Understanding how pain works helps reframe beliefs and improve recovery outcomes. 10. Chronic pain management is about reduction, not elimination. The goal should be to decrease pain to a manageable level rather than expecting complete eradication. Actionable Steps for Listeners: 1. Incorporate movement into your daily routine. Find a form of exercise you enjoy and aim for 30 minutes of movement each day. 2. Implement stress-reducing strategies. Try mindfulness, meditation, or breathwork to activate the parasympathetic nervous system and lower pain sensitivity. 3. Improve your sleep hygiene. Establish a consistent bedtime, limit blue light exposure before bed, and create a relaxing nighttime routine to improve sleep quality.

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  4. ٦ شعبان

    Proactive Medicine & Early Detection: How Advanced Imaging Can Save Your Life – with Dr. Heidi Millard

    Episode Summary In this episode of The Vitality Collective Podcast, Dr. Jeremy Bettle sits down with Dr. Heidi Millard, a physician specializing in "Medicine 3.0" or proactive and diagnostic medicine. They discuss the future of healthcare, the importance of early detection, and how advanced imaging techniques like whole-body MRI can revolutionize the way we approach disease prevention. Dr. Millard shares her insights on personalized health assessments, screening methodologies, and the steps individuals can take to optimize longevity and vitality.   Guest Bio: Dr. Heidi Millard Dr. Heidi Millard is a proactive medicine specialist and the founder of Longevity Santa Barbara. With a background in family medicine and medical education, she has dedicated her career to bridging the gap between traditional healthcare and innovative diagnostic technologies. Her work emphasizes early detection and personalized health strategies, empowering patients to take control of their well-being.   Connect with Dr. Heidi Millard • Website: longevitysantabarbara.com • Instagram: @LongevitySantaBarbara   Three Actionable Steps to Implement Today 1. Start Strength Training Now – Whether you’re 25 or 65, lifting weights helps maintain muscle and bone health, reducing long-term risk of frailty and fractures. 2. Schedule a Health Screening – Consider a DEXA scan, a coronary calcium test, or a whole-body MRI to assess your current health status proactively. 3. Prioritize a Nutrient-Dense Diet – Ensure you’re consuming enough protein, calcium, and vitamin D to support strong bones and overall longevity.   Key Takeaways • Proactive Medicine is the Future – Waiting for symptoms to appear before addressing health concerns is outdated. Proactive screening empowers individuals to take charge of their longevity. • The Power of Early Detection – Technologies like whole-body MRI can detect diseases like cancer at an early stage when interventions are most effective. • Personalized Health Strategies – Everyone’s medical history and risk factors are unique, requiring customized screening and follow-up plans. • Overcoming Fear of Testing – Many avoid screenings due to fear of results, but knowledge is power, and early intervention saves lives. • The Importance of Imaging Quality – Not all scans are created equal; choosing reputable imaging centers with skilled radiologists is crucial. • Redundancy in Screening Matters – Combining MRI with other tests like low-dose CT scans and blood screenings provides a more complete health picture. • Strength Training for Longevity – Building muscle and bone density through resistance training significantly reduces frailty and fall risk as we age. • Bone Health is Overlooked – Osteoporosis prevention starts decades before a diagnosis, making weight training and proper nutrition essential early in life. • Comprehensive Healthcare Requires a Team – The best health outcomes come from collaboration between specialists, primary care doctors, and health coaches. • High-Performance Healthcare is Scalable – The principles of elite athlete healthcare can be applied to the general population for better long-term outcomes.

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  5. ٢٩ رجب

    Optimal Brain Health w/ Dr. Dennis Hughes

    The Vitality Collective Podcast - Episode Notes Episode Summary In this enlightening episode of The Vitality Collective Podcast, Dr. Jeremy Bettle is joined by Dr. Dennis Hughes, MD, a specialist in internal medicine and longevity, for a deep dive into optimizing brain health. Together, they discuss Alzheimer’s disease, brain-aging biomarkers, and actionable steps to reduce cognitive decline. Dr. Hughes unpacks the science behind sleep, exercise, stress management, and nutrition in supporting brain function, while shedding light on the latest advancements in testing and personalized interventions. About Dr. Dennis Hughes Dr. Dennis Hughes is a board-certified internist specializing in longevity and proactive health care. With a keen focus on cognitive health, he integrates cutting-edge diagnostics with tailored lifestyle strategies to help patients optimize their long-term wellness. Dr. Hughes recently relocated his practice to Montecito, where he offers both one-off consultations and ongoing membership care. Website: www.DennisHughesMD.com Supplement Links Thorne Research Life Extension Theracurmin Top 10 Takeaways 1. Understanding Alzheimer’s and Dementia: Alzheimer’s accounts for 80% of dementia cases, linked to amyloid plaques and tau tangles. However, their role as causes versus effects of brain stress is still debated. 2. The Importance of Sleep: Deep sleep activates the glymphatic system, crucial for clearing beta amyloid from the brain. Interrupted or insufficient sleep increases the risk of cognitive decline. 3. Exercise is Medicine: Regular physical activity boosts neuroprotective proteins like clotho and brain-derived neurotrophic factor (BDNF), enhancing cognitive health and vascular function. 4. Biomarkers for Brain Health: Blood tests for amyloid and tau proteins, as well as lipid profiles, provide early insights into neuronal stress and cognitive risk. 5. Role of Body Composition: Visceral fat increases inflammatory cytokines that harm the brain and accelerate cognitive decline. 6. APOE4 Gene Awareness: This genetic variant increases Alzheimer’s risk but highlights the value of lifestyle modifications to counteract susceptibility. 7. Nutrition and Brain Health: Overnutrition, insulin resistance, and poor diet harm the brain, while balanced eating and omega-3 supplementation can help mitigate these risks. 8. The Role of Supplements: Methylated B vitamins, omega-3s, and curcumin support brain function, especially for individuals with specific genetic mutations or deficiencies. 9. Hearing Loss and Cognition: Early intervention with hearing aids may help reduce the risk of cognitive decline linked to sensory deprivation. 10. Stress Management: Meditation, exercise, and psychotherapy are critical tools for reducing chronic stress, a major contributor to brain aging. Three Actionable Steps for Listeners 1. Prioritize Quality Sleep: Aim for at least 7 hours of uninterrupted sleep nightly. Reduce caffeine and screen exposure before bed, and consider a sleep study if you wake up unrefreshed. 2. Exercise Regularly: Engage in cardio and strength training to boost blood flow, neurogenesis, and overall vascular health. Walking at a moderate pace can be especially effective. 3. Get Proactive About Biomarkers: Work with your physician to test for brain-health biomarkers like amyloid levels, tau proteins, ApoB, and homocysteine. Use results to inform lifestyle adjustments.

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  6. ٢٢ رجب

    Emotional, Social, & Spiritual Connection w/ Dr. Keith Witt

    Episode Summary: In this thought-provoking episode of The Vitality Collective Podcast, Dr. Jeremy Bettle is joined by Dr. Keith Witt, a distinguished psychotherapist, author, and integral psychologist. Together, they explore the concept of vitality as a cornerstone for high-performance living and emotional well-being. From the significance of productive self-awareness to the ways trauma shapes growth, the conversation dives into the nuances of human development, relationships, and achieving sustainable motivation. Dr. Witt also shares actionable insights into overcoming mental health challenges and cultivating a life of fulfillment and resilience.   Guest Bio: Dr. Keith Witt is a Licensed Psychologist, teacher, and author who has lived and worked in Santa Barbara since 1973. He has conducted over 75,000 therapy sessions and published ten books, including Loving Completely, Shadow Light, and Integral Mindfulness. His books Waking up and Sessions were two of the first books on Integrally informed psychotherapy. In presentations and classes around the U.S. and internationally, Keith has explored love, therapy, interpersonal relationships, and development, from multiple perspectives, weaving neuroscience, Integral theory, wisdom traditions, and numerous forms of psychotherapy into a coherent cosmology of love and healing. Keith and his wife Becky have been together since 1973 and they have two grown children, Zoe and Ethan. Over the years Keith’s interests have included martial arts, tap dancing, surfing, tennis, and singing/songwriting with his band, Blown Head Gasket.   Resources Mentioned: • Dr. Keith Witt’s Website: www.drkeithwitt.com • Explore free resources, including nine of his books, blogs, and videos. • Recommended Books: • Integral Mindfulness (For personal growth) • Trauma into Transcendence (For trauma recovery) • Loving Completely (For relationship guidance) • Shadowlight (Exploring the shadow self and personal transformation)   Key Takeaways: 1. Vitality as a Framework: Vitality encompasses the connection between body, mind, relationships, and consciousness, offering a more dynamic approach than traditional longevity models. 2. Productive Self-Awareness: Growth begins with observing oneself and aligning actions with personal values and goals. 3. Ego and Shadow Self: The adaptive unconscious shapes emotions, impulses, and perceptions, but awareness and intentional practice can transform destructive tendencies into constructive ones. 4. The Power of Relationships: As ultra-social beings, relationships are central to healing and growth, from intimate connections to friendships. 5. High-Performance Mindset: The drive for excellence is effective but can lead to burnout; evolving into a sustainable motivation system is essential for long-term success. 6. Trauma’s Role in Growth: Trauma, when processed effectively, can lead to wisdom and resilience, transforming pain into strength. 7. Developmental Stages: Human growth follows a pattern of increasing complexity, from self-awareness to a self-transforming mind. 8. Finding the Right Therapist: A strong therapeutic relationship is built on feeling understood, cared for, and guided toward actionable change. 9. Sustainable Energy in Pursuits: Shifting from “never good enough” to “doing my best” enhances vitality and enjoyment in life. 10. The Universality of Growth: Everyone possesses the capacity for self-transcendence, which drives creativity, connection, and higher functioning.   Actionable Steps: 1. Reflect on Your Well-Being: Ask yourself if you and those around you are content with your life. Use this self-inquiry as a foundation for growth. 2. Cultivate Productive Self-Awareness: Start a daily practice of observing your thoughts and emotions, and adjust behaviors toward healthier outcomes. 3. Seek Support When Needed: If you’re facing challenges, take the first step by consulting a trusted therapist or counselor to guide your journey.   Let us know if you’d like us to feature any specific topics in future episodes or delve deeper into Dr. Witt’s work!

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  7. ١٥ رجب

    Restorative Sleep w/ Dr. Melissa Lim

    Episode Summary In this episode of The Vitality Collective Podcast, Dr. Jeremy Bettle talks with Dr. Melissa Lim, a pulmonologist and sleep specialist, about the transformative power of restorative sleep. They explore the physiological, emotional, and cognitive benefits of high-quality sleep, as well as its impact on chronic disease prevention, athletic performance, and everyday vitality. Dr. Lim shares practical insights into sleep hygiene, the science of sleep stages, and the role of sleep technology, making this a must-listen for anyone looking to improve their health and well-being. Guest Bio Dr. Melissa Lim is a board-certified pulmonologist and sleep medicine specialist with expertise in diagnosing and managing a variety of sleep disorders. She is affiliated with Somnology and Redwood Pulmonary Medical Associates, where she integrates cutting-edge technology and personalized care to help patients achieve optimal sleep health. Dr. Lim’s research and clinical work focus on the critical role of sleep in overall wellness, cognitive function, and chronic disease prevention. Links • Website: Somnology MD • Medical Practice: Redwood Pulmonary • Instagram: SomnologyMD • Stimulus Control Therapy Key Takeaways 1. Sleep as Active Regeneration: Sleep isn’t passive downtime but an essential process where the brain clears waste, regulates hormones, and reduces inflammation. 2. Cognitive and Emotional Benefits: REM sleep enhances creative problem-solving and emotional regulation, crucial for leaders and high performers. 3. Sleep and Chronic Disease: Poor sleep increases risks for conditions like obesity, type 2 diabetes, cardiovascular disease, and neurocognitive decline. 4. Sleep Stages Matter: The benefits of sleep depend on experiencing all its stages, with deep sleep aiding recovery and REM sleep fostering creativity. 5. Consistency is Key: The most critical factor in maintaining sleep health is a consistent wake-up time. 6. Wearable Technology: While wearables offer insights, they are better suited for tracking patterns over time than diagnosing or defining sleep quality. 7. Impact of Hormones on Sleep: Menopause increases the risk of obstructive sleep apnea due to hormonal changes, emphasizing the need for tailored interventions. 8. Behavioral Solutions: Stimulus control therapy and sleep hygiene practices like maintaining a cool, dark room and limiting screen time can improve sleep significantly. 9. Obstructive Sleep Apnea Treatments: Options range from CPAP therapy to lifestyle changes and surgical interventions, depending on individual needs. 10. Holistic Approach: Sleep, along with nutrition and mental health, is a foundational pillar for daily vitality and long-term health. Actionable Items 1. Set a Consistent Wake-Up Time: Stick to a regular schedule, even on weekends, to help your brain regulate sleep stages. 2. Optimize Your Sleep Environment: Keep your room cool (65F/18C), dark, quiet, and free of distractions, such as electronics or pets. 3. Adopt Stimulus Control Therapy: Only use your bed for sleep or intimacy, and get out of bed if you can’t fall asleep within 15–20 minutes, and avoid napping for more than 15-30 minutes during the day, especially as you get closer to bed time.

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    Ep 2: Conscious Nutrition w/ Erika Hoffmaster RD, LDN

    Show Notes: The Vitality Collective Podcast – Ep 2: w/ Erika Hoffmaster, RD, LDN Episode Summary In this episode, Dr. Jeremy Bettle sits down with Erika Hoffmaster, a registered dietitian specializing in women’s health and nutrition, to explore the concept of “conscious nutrition.” Erika shares insights on creating health-promoting body composition changes, the importance of protein and fiber in the diet, and how to navigate the psychology of food and societal pressures. Together, they address the science, strategies, and tactics for achieving long-term health, and touch on key considerations for women going through menopause. About Erika Hoffmaster, RD, LDN Erika Hoffmaster is a registered dietitian with a passion for helping individuals achieve personalized, sustainable health goals. She specializes in women’s health, including nutrition for menopause and perimenopause, and supports clients in optimizing metabolic health, body composition, and long-term vitality. Erika’s holistic and practical approach empowers clients to build healthier relationships with food and their bodies. Find Erika Online: • Instagram: @erikahoffmaster • Website: erikahoffmaster.com Top 10 Takeaways 1. Conscious Nutrition: Nutrition is more than fuel—it’s emotional, social, and deeply personal. Individualized approaches are key to long-term success.  2. Strategy Over Tactics: Define your “why” and long-term goals to select the right strategies for nutrition. Tactics (like keto or intermittent fasting) are tools, not one-size-fits-all solutions. 3. Body Composition vs. Weight Loss: Health-promoting body composition changes prioritize fat loss while preserving or building muscle, rather than focusing solely on scale weight. 4. The Role of Protein: Aim for at least 30g of protein per meal. Protein supports muscle maintenance, metabolic health, and satiety, particularly during calorie deficits. 5. Importance of Fiber: Incorporating fiber-rich foods (like vegetables, beans, nuts, and whole grains) improves gut health, supports digestion, and enhances satiety. 6. Carbs Aren’t the Enemy: Carbohydrates don’t inherently cause weight gain—overconsumption of calories does. Balance and moderation are key. 7. Psychology of Food: Emotional eating and societal pressures around food and body image often drive unhealthy habits. Identifying and addressing these factors is essential. 8. Metabolic Health During Menopause: The menopausal transition increases risks for chronic diseases. Focus on nutrition and lifestyle strategies to support hormonal and metabolic health. 9. Early Prevention Matters: Building strength, muscle mass, and bone density earlier in life prevents future health issues, including osteoporosis and fractures. 10. Skepticism Online: Be cautious of oversimplified or dogmatic nutritional advice on social media. Look for evidence-based, balanced perspectives from qualified professionals. Actionable Items Build Balanced Meals: Include a source of protein (30g), fiber, and healthy fats at each meal. Start small by adding one vegetable to your dinner every day for a month. 2. Focus on Your “Why”: Define a clear, personal goal for your health. Use it to guide your nutrition choices and avoid getting lost in conflicting diet trends. 3. Experiment Gradually: Test new habits, like incorporating legumes or fiber-rich foods, in small amounts to find what works best for your body without overwhelming your system. Breakfast Idea from Erika! Homemade Chicken Sausage Patties with Veggie Hash A meal-prep friendly recipe to make your own chicken sausage patties. Ingredients for Chicken Sausage Patties (Makes 4 Patties, 2 Patties per Serving): ● 1 pound (454 grams) 98-99% lean ground chicken breast ● 2 cloves garlic, minced ● 1 teaspoon dried sage (adjust to taste) ● 1⁄2 teaspoon dried thyme ● 1⁄2 teaspoon onion powder ● 1⁄2 teaspoon salt ● 1⁄4 teaspoon black pepper ● Pinch of red pepper flakes (optional) ● 1 tablespoon (15 ml) olive oil (for cooking the patties) Instructions: Make and Cook the Chicken Patties:  1. In a medium bowl, combine ground chicken, garlic, sage, thyme, salt, black pepper, and (optional) red pepper flakes. Mix well.  2. Divide the mixture into 6 equal portions. Form each portion into a patty. 3. Heat 1 tablespoon of olive oil in a large skillet over medium heat. 4. Cook the patties for about 5-6 minutes per side, or until the internal temperature reaches 165°F or 74°C and fully cooked. 5. Transfer patties to a plate. If making them for meal prep, let them cool and store in the fridge or freezer.

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    Intelligent Training

    Episode Notes: “Intelligent Training” – The Vitality Collective Podcast, Episode 1 Episode Summary: In the inaugural episode of The Vitality Collective Podcast, Dr. Jeremy Bettle is interviewed by his co-founder and wife, Michelle Bettle. Together, they delve into the principles of “Intelligent Training,” discussing how goal-driven, personalized training can enhance vitality and longevity. Dr. Bettle shares insights from his extensive career in professional sports science and performance optimization, emphasizing the importance of tailored interventions for achieving individual fitness goals. This episode lays the foundation for understanding the Vitality Collective’s approach to health and well-being. About the Guest: Dr. Jeremy Bettle is a renowned sports scientist with over two decades of experience working with elite athletes in the NBA, NHL, and MLS. Holding advanced degrees in sport and exercise science, Dr. Bettle has served as a performance director for organizations such as the Toronto Maple Leafs, the Brooklyn Nets, and New York City FC. Currently, he co-leads Vitality Collective, a wellness initiative focused on empowering individuals to achieve longevity and vitality through science-based strategies. Mentioned Links: • Vitality Collective Website • Instagram: @VitalityCollectiveMontecito • LinkedIn: Vitality Collective Key Takeaways: 1. Intelligent Training Basics: It focuses on being goal-driven and individualized, ensuring safety, injury prevention, and optimized performance. 2. The AIM Methodology: Assess, Intervene, Monitor – the core process for tailoring training programs to individual needs. 3. Longevity vs. Aesthetics: The emphasis is on building resilience and vitality rather than just physical appearance. 4. Importance of Strength Training: Lifting weights is essential for bone health, muscle strength, and overall longevity, especially for those with osteoporosis or osteopenia. 5. Power as a Critical Factor: Developing power is vital for preventing injuries such as falls, particularly in older adults. 6. Adaptability of Training: Training programs should adapt to the individual’s progress and specific limitations over time. 7. Consistency Over Perfection: Small, regular efforts can lead to significant progress; even 20-minute workouts can be transformative. 8. Training for Everyday Athletes: Whether for pickleball, hiking, or recovering from chronic pain, the principles of athletic training can be applied to all. 9. Collaboration is Key: A good trainer should listen, adapt, and collaborate with the client to create a sustainable fitness journey. 10. Fallacy of “Getting Bulky”: Lifting heavy weights does not lead to bulkiness for most individuals; it enhances functional strength and resilience.   Actionable Steps for Listeners: 1. Start Lifting Weights: Begin with manageable loads, ensuring proper guidance to build strength safely. 2. Set Clear Goals: Define specific, achievable objectives for your fitness journey, whether improving mobility, reducing pain, or increasing performance. 3. Be Consistent: Commit to regular movement, even if it’s just a 20-minute session a few times a week, and monitor your progress.   Stay tuned for future episodes as Dr. Bettle and Michelle explore more facets of vitality and host experts in the field.

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Welcome to The Vitality Collective Podcast—your guide to living a life of strength, resilience, longevity, and vibrant health. Hosted by Dr. Jeremy Bettle, PhD—an internationally recognized expert in Human Performance with over 20 years of experience working with elite athletes and high performers—this podcast brings world-class expertise straight to you. Join us as we dive deep into vitality, uncovering groundbreaking insights from leading experts in longevity, performance, nutrition, sleep, brain health, emotional well-being, and proactive medicine. Through engaging conversations and actionable insights, we’ll empower you to unlock your potential, push past your limits, and make every day better! Whether you’re looking to prevent illness, enhance performance, or simply feel your best, The Vitality Collective Podcast w/Dr. Jeremy Bettle is here to inspire, educate, and motivate you to thrive. Thank you for listening. https://www.vitality-collective.com IG: https://www.instagram.com/vitalitycollectivemontecito LI: https://www.linkedin.com/in/vitalitycollective

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