High-Intensity Interval Training for Metabolic Health

A workout designed to improve cardiovascular fitness, boost metabolism, and enhance overall athletic performance.

• Increased anaerobic capacity
• Improved fat burning
• Enhanced muscle power and explosiveness
• Stimulation of growth hormone production

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Today's featured guest is Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

• How bones & muscles communicate
• Assessing bone & muscle health
• Measuring joint health
• Assessing VO2 max
• Lifestyle activities that harm bone & joint health
• Impact of surfaces on bone health
• Strength training for women as they age
• Why weight machines aren't preferred
• Splitting up workouts effectively
• Cardio for aging women
• The power of exercise "snacks"
• Estrogen as the "elixir of longevity"
• Nutrition philosophy
• Mindset's role in extending healthspan
• Surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

We want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

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Engage in a well-rounded exercise routine that combines cardiovascular exercise, strength training, and flexibility work to support longevity and overall health.

Benefits include:

• Improved cardiovascular health
• Increased muscle mass and bone density
• Enhanced flexibility and mobility

While medical science has made significant progress in treating infectious diseases, injuries, and managing chronic conditions, the number of years we remain healthy and vibrant (healthspan) has not significantly increased in the past century.

It's time we took matters into our own hands.

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

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In this video, I reveal my personal longevity plan for March 2022. I'll share details about my diet, exercise routine, supplements, and other interventions I use to combat aging.

• Introduction
• Testing, Monitoring, & Tracking
• The Longevity Plan Structure
• The Fundamentals
  • Diet
  • Supplements
  • Exercise
• Interventions

• Intro: 00:00
• Testing, Monitoring, & Tracking: 02:35
• The Longevity Plan Structure: 04:35
• The Fundamentals: Diet: 08:10
• The Fundamentals: Supplements: 11:24
• The Fundamentals: Exercise: 12:35
• Interventions: 16:05

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• Product Links

• Discount code: LANCE
• Annual Subscription
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• Discount Code: HITCH10
• PerfectAmino Drink Powder
• PerfectAmino Tablets

A nutrition routine focused on ensuring adequate protein intake for muscle health and longevity. This routine emphasizes the importance of consuming high-quality protein sources throughout the day, with a focus on two main protein-rich meals.

• Improved muscle protein synthesis and maintenance
• Better muscle recovery and growth, especially when combined with resistance training
• Enhanced satiety and weight management
• Improved metabolic health and glucose control
• Support for overall health and longevity

• Distribute protein intake throughout the day
• Aim for at least 100 grams total daily, or up to 1 gram per pound of ideal body weight
• Choose a variety of protein sources, including both animal and plant-based options
• Consider using whey protein shakes as a convenient way to meet protein goals, especially around workouts

• Board-certified family physician
• New York Times bestselling author of "Forever Strong"
• Specializes in muscle-centric medicine and longevity

• The growing epidemic of sarcopenia (loss of muscle mass and strength)
• Impact of GLP-1 medications on muscle loss
• Importance of muscle health for overall longevity
• Introduction to the concept of "muscle span"
• Role of skeletal muscle as a metabolically active organ
• Best ways to build and maintain muscle throughout life
• Misconceptions about prioritizing current needs over future health
• Importance of preventative measures like strength training
• Complexities of protein consumption and meeting daily protein goals
• Addressing misconceptions regarding hormone replacement therapy

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As a token of our gratitude, we're offering you 15% off your next purchase. Click here to redeem your discount.

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast.

A nutrition routine focused on consuming anti-inflammatory foods to support overall health and longevity.

• Reduced chronic inflammation
• Improved gut health
• Enhanced nutrient absorption
• Support for muscle and bone health

Subscribe to the long game to get the best well-being information—no noise.

Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

mindbodygreen. One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Visit our website

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We hope you enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

• Enhanced fat burning
• Improved cardiovascular endurance
• Increased mitochondrial function
• Reduced risk of heart disease

Subscribe to the long game to get the best well-being information—no noise.

Dr. Wright is a double-board-certified orthopedic surgeon who believes, "There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

• How bones and muscles communicate
• Assessing bone, muscle, and joint health
• Measuring VO2 max
• Lifestyle activities that impact bone and joint health
• The effect of surfaces on bone health
• Strength training for women as they age
• Cardio recommendations for aging women
• The power of exercise "snacks"
• Estrogen as the "elixir of longevity"
• Nutrition philosophy
• Mindset's role in extending healthspan
• Surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

mindbodygreen offers a 360-degree approach to wellness, integrating mental, physical, spiritual, emotional, and environmental aspects of well-being.

• Science & Research
• Committed to the whole you
• Quality Sourced

Visit us at mindbodygreen.com

• Instagram: @mindbodygreen
• Facebook: @mindbodygreen
• Twitter: @mindbodygreen
• Pinterest: @mindbodygreen

For feedback or questions, contact us at: podcast@mindbodygreen.com

This supplement routine focuses on supporting muscle health, overall wellness, and longevity, complementing resistance training and nutrition protocols.

• Enhanced muscle recovery and growth
• Improved cognitive function and brain health
• Better overall health and well-being
• Support for healthy aging and longevity
• Potential reduction in inflammation

Note: Supplements are not a substitute for a healthy diet and lifestyle. They should be used in conjunction with proper nutrition, regular exercise, adequate sleep, and stress management for optimal results. Always consult with a healthcare provider before starting any new supplement regimen, especially if you have any pre-existing health conditions or are taking medications.

In this episode, host Dr. Gil Blander welcomes Dr. Gabrielle Lyon, a board-certified family physician and New York Times bestselling author of "Forever Strong".

• The growing epidemic of sarcopenia (loss of muscle mass and strength)
• Impact of GLP-1 medications on muscle loss
• Importance of muscle health for overall longevity
• Introduction of the "muscle span" concept
• Role of skeletal muscle as a metabolically active organ
• Best practices for building and maintaining muscle throughout life
• Public misconceptions about prioritizing current needs over future health
• Importance of preventative measures like strength training
• Complexities of protein consumption and daily protein goals
• Nutritional needs for healthy aging
• Misconceptions regarding hormone replacement therapy
• Importance of muscle-centric medicine

• Occupation: Physician specializing in muscle-centric medicine and longevity
• Company: Dr. Gabrielle Lyon
• Notable: New York Times bestselling author
• Find her on: LinkedIn, Instagram

• [00:01:09] Meet Dr. Gabrielle Lyon
• [00:06:09] The Importance of Muscle Health
• [00:09:37] Writing and Impact of 'Forever Strong'
• [00:14:45] The Role of Skeletal Muscle
• [00:21:54] Building and Maintaining Muscle
• [00:26:40] The New Epidemic: Muscle Loss
• [00:30:22] Optimizing Health with InsideTracker
• [00:39:41] The Importance of Healthy Skeletal Muscle
• [00:43:03] The Reality of Aging and Taking Action
• [00:45:43] Hormone Replacement Therapy: A Controversial Topic
• [00:53:52] Understanding Dietary Protein
• [01:00:23] Protein Consumption and Distribution
• [01:03:33] The Role of Animal-Based Products in Human Health
• [01:15:55] Supplements for Muscle Building and Health
• [01:17:51] Top Tips for Health Span and Longevity

As a token of our gratitude, we're offering you 15% off your next purchase. Click here to redeem your discount.

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast.

This routine focuses on building slow-twitch muscle fibers through long-duration, lower-intensity activities.

• Enhanced endurance capacity
• Improved cardiovascular health
• Development of slow-twitch muscle fibers

A short visual newsletter keeping you up-to-date with the latest research reviewed by our Oxford-based research team from the world of longevity, wellness, and health.

• Launch of Isomorphic Labs
• Bioviva's clinical trial results

1. The Genetics of Human Performance (01:28)
2. Reducing Aging and Compressing Morbidity with Alphaketogluterate with Dr. Brian Kennedy (04:19)
3. Does Skipping Breakfast Really Shorten Your Life? (06:20)

A progressive resistance training routine focused on building and maintaining muscle mass for longevity. This routine emphasizes the importance of consistent training and progressive overload.

• Increased muscle strength and size
• Improved bone density
• Enhanced metabolic health
• Better glucose control
• Reduced risk of sarcopenia
• Improved functional capacity and independence

Remember: Consistency is key. Aim to perform this routine three times per week, allowing for adequate recovery between sessions. Track your progress and gradually increase weights or repetitions to ensure continued adaptation and muscle growth.

In this episode, host Dr. Gil Blander welcomes Dr. Gabrielle Lyon, a board-certified family physician and New York Times bestselling author of "Forever Strong".

• The growing epidemic of sarcopenia, accelerated by GLP-1 medications
• Importance of muscle health for overall longevity
• Introduction of the "muscle span" concept
• Critical role of skeletal muscle as a metabolically active organ
• Best practices for building and maintaining muscle throughout life
• Public misconceptions about prioritizing current needs over future health
• Complexities of protein consumption and daily protein goals
• Misconceptions regarding hormone replacement therapy
• Importance of muscle-centric medicine

• Occupation: Physician specializing in muscle-centric medicine and longevity
• Notable: New York Times bestselling author
• Company: Dr. Gabrielle Lyon
• Find her on: LinkedIn, Instagram

• [00:01:09] Meet Dr. Gabrielle Lyon
• [00:06:09] The Importance of Muscle Health
• [00:09:37] Writing and Impact of 'Forever Strong'
• [00:14:45] The Role of Skeletal Muscle
• [00:21:54] Building and Maintaining Muscle
• [00:26:40] The New Epidemic: Muscle Loss
• [00:30:22] Optimizing Health with InsideTracker
• [00:39:41] The Importance of Healthy Skeletal Muscle
• [00:43:03] The Reality of Aging and Taking Action
• [00:45:43] Hormone Replacement Therapy: A Controversial Topic
• [00:53:52] Understanding Dietary Protein
• [01:00:23] Protein Consumption and Distribution
• [01:03:33] The Role of Animal-Based Products in Human Health
• [01:15:55] Supplements for Muscle Building and Health
• [01:17:51] Top Tips for Health Span and Longevity

As a token of our gratitude, we're excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

This routine focuses on supporting hormone health for women, particularly those in perimenopause or menopause.

• Improved bone density
• Enhanced cardiovascular health
• Better cognitive function
• Reduced risk of urinary tract infections

Subscribe to the long game to get the best well-being information—no noise.

Vonda Wright, M.D., M.S., a double-board-certified orthopedic surgeon.

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier."

In this episode, Vonda and Jason discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:

• 00:00 How the bones & muscles talk to each other
• 02:27 How to assess your bone & muscle health
• 09:47 How to measure joint health
• 11:56 How to assess VO2 max
• 13:43 Common lifestyle activities that harm bone & joint health
• 18:23 The impact of surfaces on bone health over time
• 20:27 How women should strength train as they age
• 23:40 Why Vonda doesn't prefer weight machines
• 25:43 How Vonda recommends splitting up workouts
• 29:19 Should women do cardio as they age?
• 32:36 The power of exercise "snacks"
• 35:02 Why estrogen is the "elixir of longevity"
• 38:21 Vonda's nutrition philosophy
• 41:09 The role of mindset in extending healthspan
• 45:31 How Vonda recommends surgery vs. lifestyle methods

• What we're still getting wrong about ...
• How to WALK your way to a LONGER LIFE...
• How to build muscle mass as you age, ...
• The BEST lean muscle-building TIPS fo...

We hope you enjoy this episode! Let us know what we can do to help at: podcast@mindbodygreen.com.

mindbodygreen. One word. Here you'll find a 360-degree approach to wellness that weaves the mental, physical, spiritual, emotional, and environmental aspects of well-being together, because we believe that these pillars of health are all interconnected.

• Science & Research
• Committed to the whole you
• Quality Sourced

Check us out here

• Instagram
• Facebook
• Twitter
• Pinterest