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Dr. Biff Palmer’s journey to becoming a world-class climber started in his mid-40s, on a couch in Texas, captivated by documentaries on extreme mountaineering. This fascination fueled his successful climbing of the Seven Summits—the tallest peaks on each continent, including Mount Everest.
In this episode, Dr. Palmer recounts his experiences on challenging climbs like Denali, Elbrus, and the Carstensz Pyramid. He discusses his training methods (the simplicity might surprise you) and the science of adapting to high-altitude environments. From the icy winds of Antarctica’s Mount Vinson to the final steps on Everest’s summit, his story is one of mental fortitude, love for adventure, and triumph over fear.
As a nephrologist with a deep understanding of human physiology, Dr. Palmer also explores the impact of extreme environments on metabolism, the stark realities of hypoxia, and even the surprising gender differences in performance at altitude. For aspiring climbers or those simply curious about the limits of human endurance, this episode is a rich tapestry of lessons from the peaks.
Dr. Palmer’s BioDr. Biff Palmer is a tenured Professor of Internal Medicine at UT Southwestern Medical Center, specializing in nephrology. He has authored over 270 articles and chapters and served on the nephrology subspecialty board for the American Board of Internal Medicine. Dr. Palmer is also an accomplished climber, having ascended the tallest peaks on each of the seven continents, including Mount Everest. His unique experiences blend medical science with the challenges of high-altitude climbing, offering valuable perspectives on human physiology and personal perseverance.
Relevant Links:
UT Southwestern Faculty ProfileAmerican Society of Nephrology BiographyNephrologist discusses physiology, journey in scaling mountainsNephrologist Palmer scales educational heights with prestigious Piper Professor Award recognitionWhy not? Biff Palmer at TEDxSMU 2013For a deeper dive into Dr. Palmer's experiences, you can watch his TEDx talk below: https://www.youtube.com/watch?v=JXQUqPEZfrU
Top 3 Takeaways It’s never too late to pursue your dreams. Dr. Palmer began mountaineering in his mid 40s and summited Everest at age 59.Preparation, both mental and physical, is the key to tackling life’s challenges—whether climbing a mountain or facing daily struggles.Adventure isn’t just about reaching the summit. It’s about embracing the journey and the profound lessons learned along the way.Let’s Connect:Work with me: Premier Cardiovascular Health
Facebook: https://www.facebook.com/chris.huff.9480
Instagram: @hufcm
Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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Coronary heart disease is the result of ApoB containing lipoprotein invasion into the arterial wall. Fortunately, lifestyle modifications can reduce your risk. From engaging in regular physical activity to consuming a diet rich in whole foods, every small change can ripple into significant long-term benefits. Don’t get sidetracked by misinformation pushed by those with little knowledge or training regarding heart disease prevention. Robust research can help guide you along the correct path towards a healthy heart. In this episode, Dr. Gary McGowan breaks down the data surrounding lipids, nutrition, seed oils, and the carnivore diet.
Top 3 Actionable Takeaways You Use Do TodayKnow Your Numbers
Go beyond basic cholesterol tests. Know your ApoB and Lp(a) concentration to get a comprehensive picture of your cardiovascular risk.Focus on Lifestyle Foundations
Prioritize a heart-healthy lifestyle: Improve your aerobic fitness and adopt a diet rich in fruits, vegetables, whole grains, and healthy fats like olive oil and nuts.Challenge Misinformation
Follow outcomes, not mechanisms and question oversimplified narratives about heart disease. Equip yourself with reliable, science-backed information to make informed decisions about your health.BioDr. Gary McGowan is an Irish medical doctor, physiotherapist, and co-founder of Triage Method—a health and fitness company dedicated to empowering individuals through evidence-based education. Hailing from County Kerry, Ireland, Dr. McGowan's diverse expertise spans medicine, physiotherapy, and fitness coaching, giving him a unique perspective on health, nutrition, and wellness.
He holds first-class honors degrees in both Physiotherapy (BSc) and Medicine (MB BCh BAO). With over a decade of coaching experience, Dr. McGowan combines his medical knowledge with practical training methodologies to help clients optimize health, performance, and body composition.
Through Triage Method, he delivers world-class coaching and educational content, bridging the gap between scientific research and real-world fitness application.
Connect with Dr. Gary McGowan:Instagram & X: @drgarymcgowanTriage Method: Triage Method WebsiteConnect with me:Work with me: Premier Cardiovascular Health
Facebook: https://www.facebook.com/chris.huff.9480
Instagram: @hufcm
Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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Nutrition and exercise play a pivotal role in enhancing heart health by targeting key risk factors for cardiovascular disease. A whole food nutrient-dense diet helps reduce visceral fat, the metabolically active fat around the organs, which is closely linked to inflammation, insulin resistance, and heart disease. Appropriate nutrition and exercise also improve dyslipidemia by lowering the ApoB lipoproteins like LDL and reducing triglyceride levels. Exercise also enhances VO₂ max, a critical marker of cardiovascular fitness and longevity. Together, these lifestyle modifications create a synergistic effect that strengthens the heart, reduces cardiovascular risk, and promotes a long and healthy life.
Articles and StudiesBody Roundness Index and All-Cause Mortality Among US Adults. JAMA Network Open. Published June 5, 2024. Retrieved from JAMA Network.Wang, Z., Klipfell, E., Bennett, B. J., et al. (2011). Gut flora metabolism of phosphatidylcholine promotes cardiovascular disease. Nature Medicine, 472(7341), 57–63. https://doi.org/10.1038/nature09922Long-term Effects of a Lifestyle Intervention on Weight and Cardiovascular Risk Factors in Individuals With Type 2 Diabetes Mellitus: Four-Year Results of the Look AHEAD Trial. Archives of Internal Medicine.https://doi.org/10.1001/archinternmed.2010.3342013 AHA/ACC Guideline on Lifestyle Management to Reduce Cardiovascular Risk: A Report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. Journal of the American College of Cardiology. https://doi.org/10.1016/j.jacc.2013.11.003Position of the American Dietetic Association. Journal of the American Dietetic Association. https://doi.org/10.1016/j.jada.2007.08.005CARDIA: Study design, recruitment, and some characteristics of the examined subjects. (1988). Journal of Clinical Epidemiology, 41(11), 1105–1116. https://doi.org/10.1016/0895-4356(88)90080-7Effects of the amount and intensity of exercise on plasma lipoproteins. (2002). The New England Journal of Medicine. https://doi.org/10.1056/NEJMoa020194Responses of blood lipids to aerobic, resistance, and combined aerobic with resistance exercise training: A systematic review of current evidence. (2010). Journal of Strength and Conditioning Research.https://doi.org/10.1519/JSC.0b013e3181e7f8f4Association of Cardiorespiratory Fitness With Long-Term Mortality Among Adults Undergoing Exercise Treadmill Testing. (2018). JAMA Network Open. https://doi.org/10.1001/jamanetworkopen.2018.3605Diets and Cardiovascular Disease: An Evidence-Based Assessment. (2015). Journal of the American College of Cardiology, 66(14), 1538–1548. https://doi.org/10.1016/j.jacc.2015.07.050Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. (2013). The New England Journal of Medicine, 368(14), 1279–1290. https://doi.org/10.1056/NEJMoa1200303Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality. (2024). Journal of the American College of Cardiology, 83(8), 783–793. https://doi.org/10.1016/j.jacc.2023.12.019Web ResourcesTDEE Calculator. Retrieved from https://tdeecalculator.net12 Minute Run Test VO₂ Max Calculator. Retrieved from https://runbundle.com/tools/vo2-max-calculators/cooper-testVO₂ Max Chart. Retrieved from https://www.vo2maxchart.com/ Top 3 Actionable Takeaways to Improve Heart Health1. Lose visceral fat: Fat loss occurs when you consume less calories than your body uses. This forces the body to use fat stores for energy, thus decreasing visceral fat.
2. Swap Out Unhealthy Fats for healthy fats: Replace saturated fats (like those found in red meat, cheese, and butter) with healthier fat from olive oil, avocados, fish, and nuts.
3. Get moving: Use exercise to assist in weight loss, improve dyslipidemia, and ramp up your VO2 max.
Let’s Connect:Work with Me: Premier Cardiovascular Health and PerformanceFacebook: https://www.facebook.com/chris.huff.9480Instagram: https://www.instagram.com/hufcmDisclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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In a world where quick fixes and symptom-focused care dominate the conversation about health, a growing number of people are turning to a more holistic approach to wellness. At the heart of this shift is a simple but profound question: Are we addressing the root causes of pain and dysfunction, or just managing symptoms?
Dr. Katie D’Amato, a doctor of physical therapy and certified yoga instructor, has dedicated her career to answering that question. Her unique approach combines the science of physical therapy with the mindfulness of yoga to help people move better, feel stronger, and live longer.
BIODr. Katie D'Amato, DPT, CYT, CAFS, is the founder of Balanced by Katie, offering concierge physical therapy, yoga, and wellness services directly in clients' homes throughout the Columbus, Ohio area. With a Bachelor of Science in Exercise Science from The College of New Jersey and a Doctorate of Physical Therapy from Rutgers University, Katie integrates her extensive knowledge with certifications in Vinyasa Yoga and Applied Functional Science. Her professional background includes working with multi-sport endurance athletes, post-surgical patients, and all backgrounds of sports medicine care. Katie's holistic approach empowers clients to understand and listen to their bodies, fostering improved health, fitness, and mind-body balance.
She provides highly personalized treatment in home and office settings, teaches group classes and workshops, and leads international surf and yoga retreats. When given the opportunity, she will always choose being outdoors whether working or playing.
Connect with Dr. D’Amato:
Website: Balanced by KatieInstagram: @balancedbykatieFacebook: Balanced by KatieLinkedIn: Katie D'AmatoTop 3 Actionable TakeawaysPrioritize Posture: Poor posture can lead to chronic pain and reduced mobility over time. Focus on small changes, like sitting back in your chair and aligning your spine, to improve overall body mechanics.Build Strength Through Movement: Deadlifts, hip stretches, and core strengthening can prevent injuries and alleviate chronic pain, particularly in the back and knees.Start Small with Yoga: Start by incorporating just 10 minutes of yoga into your daily routine to improve flexibility, reduce stress, and enhance recovery. Look for beginner-friendly classes like Hatha or Slow Flow to build confidence.Let’s Connect:Work with Me: Premier Cardiovascular Health and PerformanceFacebook: https://www.facebook.com/chris.huff.9480Instagram: https://www.instagram.com/hufcmDisclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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In today’s episode, Austin takes us back to the start, sharing his journey from a broke college student working at a supplement store to becoming a mentor for coaches around the globe. He opens up about the challenges of competing, the mistakes that wrecked his own health, and how those setbacks fueled his passion for functional health.
You’ll hear about the lessons he learned the hard way: how ignoring recovery almost derailed his career, why so many lifters struggle to make progress, and how his experience with gut issues and hormonal dysfunction made him a better coach.
If you’ve ever felt overwhelmed by fitness fads, struggled to see results despite your hard work, or wondered if you’re truly making progress, this episode is for you. Austin’s practical, science-backed advice cuts through the noise and offers a fresh perspective on what it takes to achieve long-term success.
BIOAustin Stout is a renowned fitness coach and educator with a deep passion for physique and performance enhancement. His journey began in high school as a varsity wrestler, which sparked his interest in fitness and bodybuilding. At just 18, Austin started competing, and by 19, he was coaching clients—a career he’s pursued ever since. Over the years, Austin has worked with hundreds of competitors and non-competitors, focusing on a holistic, science-based approach that integrates functional health practices, with a specialty in GI dysfunction and hormone health.
Austin's expertise extends beyond client coaching. He offers mentorship and education to coaches worldwide, speaks at industry events, and provides consultation services. His commitment to helping others achieve long-term, sustainable health makes him a sought-after voice in the fitness industry.
Connect with Austin:
Email: [email protected]: integrated-muscle.comInstagram: @austinst8Facebook: https://www.facebook.com/austin.stout.12Youtube: @datas7641Top 3 Actionable TakeawaysConsistency Over Perfection: Austin didn’t build his career—or his muscles—overnight. Show up, put in the work, and trust the process, even when it feels slow.Recovery is a Skill: We often celebrate the grind, but Austin learned the hard way that gains require recovery. Prioritize sleep, manage stress, and listen to your body.Trust the Basics: In a world obsessed with hacks and shortcuts, Austin’s approach remains rooted in simplicity: Progressive overload, quality nutrition, and a balanced approach to training.Let’s Connect:Work with Me: Premier Cardiovascular Health and PerformanceFacebook: https://www.facebook.com/chris.huff.9480Instagram: https://www.instagram.com/hufcmDisclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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Allison Grubbs discusses her journey as an endurance athlete, revealing how grit, resilience, and a deep-seated desire to push her limits propelled her to complete the world’s toughest endurance event, GORUCK Selection. From her upbringing in a rural area to her journey through CrossFit and adventure racing, Allison’s story is a profound reminder that mental toughness can be cultivated. Through her incredible physical feats, she shows us that with enough dedication and self-belief, we’re capable of extraordinary things.
BioAllison Grubbs - Endurance Athlete and GORUCK Selection Finisher
Allison Grubbs is an accomplished endurance athlete, adventurer, and the second woman in history to complete the grueling GORUCK Selection—a 48-hour endurance event known for pushing participants to their mental and physical limits. Her journey from an 'average' childhood swimmer to an elite endurance competitor is a testament to her resilience, mindset, and determination.
Growing up, Allison swam competitively from the age of 5 to 17 but never considered herself an elite athlete. However, she discovered a passion for pushing her boundaries through CrossFit in her early 20s, which introduced her to the world of endurance racing. From there, she participated in adventure races, Ironman competitions, and ultimately GORUCK events, where her mental fortitude truly shined.
In 2023, Allison made history as the only participant to finish GORUCK Selection, a feat that required not just physical strength but a calm and composed mindset under extreme pressure. Known for her mantra of "chill out and enjoy the moment," Allison embodies a balance of mental resilience and athleticism. Her journey inspires others to pursue hard challenges, trust their process, and believe that anything is possible with the right mindset.
In addition to her athletic pursuits, Allison is passionate about empowering other women through her involvement in communities like the Badass Babes Squad, where she encourages women to push beyond their perceived limits. Whether training for the next endurance event or helping others unlock their potential, Allison Grubbs continues to be a beacon of strength and inspiration in the endurance community.
YouTube Video Referenced:
Allison Grubbs' (Candidate 08) Journey Through Selection 024
Key TakeawaysMental Resilience – Success in endurance sports, as in life, requires a strong mental game.Embracing the Unknown – Allison’s journey is filled with moments of uncertainty. Whether tackling the brutal challenges of GORUCK Selection or facing personal doubts, she shares how embracing discomfort led her to greatness.Becoming a Role Model – Allison’s journey isn’t just about personal achievement; it’s about showing young girls that they, too, can be “badass” and do extraordinary things.Let’s connect…Work with Me: Premier Cardiovascular Health and PerformanceFacebook: https://www.facebook.com/chris.huff.9480Instagram: https://www.instagram.com/hufcmDisclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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Dr. Thomas Dayspring, a world-renowned lipidologist, explores the science of cholesterol and its carriers—lipoproteins—and their role in heart disease.
He highlights the importance of measuring ApoB for a more accurate assessment of cardiovascular risk and discusses emerging therapies that target ApoB and Lp(a), providing new options for heart disease prevention and treatment.
BioThomas Dayspring, MD is a Fellow of both the American College of Physicians and the National Lipid Association and is certified in internal medicine, and clinical lipidology. After practicing in New Jersey for 37 years, in 2012 he moved to Virginia and served as an educational director for a nonprofit cardiovascular foundation and until mid-2019 as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular / lipidology educator.
Career-wise he has given over 4000 domestic and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women’s cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and appeared on multiple podcasts, including The Drive with Dr. Peter Attia.
For several years he was an Associate Editor of the Journal of Clinical Lipidology. He was the recipient of the 2011 National Lipid Association’s President's Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 38K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association and serves as a Social Media Ambassador for the European Atherosclerosis Society and for the National Lipid Association.
4 Key TakeawaysApolipoprotein B (ApoB) is the best predictor of cardiovascular disease: Dr. Dayspring explains why the real focus should be on the number of atherogenic particles measured via ApoB, rather than the cholesterol content of those particles, which appears on the standard lipid panel.Lp(a): He defines Lp(a) and discusses the dangers associated with its presence in the circulation.Future Therapies: Dr. Dayspring highlights emerging therapies that target Lp(a) and other lipoproteins, which could shift how we approach cholesterol management in the future.Understanding Lipid Panels: Many doctors and patients don’t fully understand lipid panel results. Dr. Dayspring explains what the numbers really mean and how to use them effectively to manage cardiovascular health. Let’s connect…Work with Me: Premier Cardiovascular Health and PerformanceFacebook: https://www.facebook.com/chris.huff.9480Instagram: https://www.instagram.com/hufcm
Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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Former NFL defensive tackle David Nugent recounts his career, from playing at Purdue to being drafted by the New England Patriots and winning Super Bowl XXXVI. He discusses the pressure of professional sports, and touches on the challenges of maintaining a life of faith amidst the temptations of the NFL.
David shares his post-football journey, including his shift into medical sales and youth sports. He also details his own health journey and how he is using his passion for wellness to glorify God.
BioDavid Michael Nugent, born on October 27, 1977, is a former NFL defensive lineman who played for the New England Patriots and the Baltimore Ravens. After being selected in the sixth round of the 2000 NFL Draft by the Patriots, Nugent contributed to the team's defense and was part of the roster during their historic victory in Super Bowl XXXVI.
During his time with the Patriots, Nugent made his first career start in 2001, helping lead the team to their first Super Bowl championship. Later, he joined the Baltimore Ravens and continued to make an impact on the field before being allocated to NFL Europe by the Oakland Raiders. Nugent's time in Europe was highly successful, earning him First Team All NFL Europe honors.
Off the field, Nugent remains active in the sports community and runs Zivel Germantown, offering wellness services.
You can find David on social media via X: @Dnuge82, Facebook: @david.nugent.33, and Instagram: @nugent82
4 Key TakeawaysPerseverance and Faith: David shares how faith has been a cornerstone of his life, guiding him through both his NFL career and his post-football journey.The Reality of the NFL: David describes the physical and mental demands of professional football, the competitiveness within the team, and the business side of the sport.Life After the NFL: Transitioning from the NFL to a career in medical sales, youth sports, and ultimately health and wellness was not easy, but David found fulfillment in helping others. Family and Legacy: For David, true success lies in being a dedicated husband and father and using his platform to glorify God.Let’s connect…Work with Me: Premier Cardiovascular Health and PerformanceFacebook: @PremierCardioHealthInstagram: @PremierCardioHealthDisclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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Chiropractic care often gets misunderstood as just a treatment for back pain, but it’s so much more. In this episode, Dr. Josh Murphy clears up common misconceptions and explains how chiropractic care can help with everything from joint pain and sports injuries to overall wellness. He highlights the holistic approach chiropractors take, addressing the entire body to improve movement, function, and health for people of all ages. Tune in to discover how chiropractic care might be exactly what you need!
Top 4 Actionable TakeawaysChiropractic care isn’t just for back pain—it can address a wide range of issues, including chronic joint pain and sports injuries.Chiropractic adjustments are safe, personalized, and tailored to each patient’s needs.Most patients benefit from short-term treatment for specific issues and don’t require lifelong care..A holistic chiropractic approach looks beyond the spine, focusing on improving overall movement and body function.BioDr Josh Murphy was born and raised in Chatham, Ontario, Canada. He attended the University of Waterloo, graduated with a BSc in Kinesiology in 2003 and went on to Logan College of Chiropractic graduating as a Doctor of Chiropractic in 2006.
After practicing in Canada for 4 years, Josh moved to Columbus where he and his wife Christina, also a chiropractor, opened Murphy Chiropractic & Performance Center in 2011.
Josh is an avid golfer with a persistent desire to improve his game and understanding of human movement. He focuses on patient centered care for non surgical conditions utilizing knowledge of the human body, movement patterns, muscle work, chiropractic adjustments, and movement rehabilitation.
Josh resides in Upper Arlington with his wife Christina and two daughters, Charlie and Winnie.
Connect with Dr. MurphyEmail: [email protected]: https://www.facebook.com/MurphyChiropractic/Text Line: (614) 359-2856Office Line: (614) 488-1633Connect with me:Work with Me: Premier Cardiovascular Health and PerformanceFacebook: https://www.facebook.com/chris.huff.9480Instagram: https://www.instagram.com/hufcmDisclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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In this episode, we break down VO2max—the most reliable measure of cardiovascular fitness—and why it’s more than just a metric for athletes. We explore how it impacts everything from daily energy levels to long-term health and lifespan. VO2max might sound like a stat only for elite athletes, but the truth is, it’s something everyone should care about. We’ll show you how to measure your VO2max, what you can do to boost it with practical training strategies, and how it can be a game-changer for your longevity.
Top 4 Actionable TakeawaysCombine HIIT and Steady-State Cardio: Use a mix of high-intensity interval training and long-duration, low-intensity cardio to boost your VO2max efficiently.Focus on Mitochondrial Health: Optimize mitochondrial function through aerobic exercise, strength training, and whole food nutrition. Consider supplements like CoQ10 and Urolithin A.Be Consistent and Patient: VO2max improvements can take time, especially if you’re already fit. Don’t be discouraged if changes seem slow—stick with it.Avoid Environmental Toxins: Minimize exposure to heavy metals, pesticides, and plastics to support healthy mitochondria, which are critical for a strong VO2max.Resources:Blair, S. N., et al. (1989). Physical fitness and all-cause mortality: a prospective study of healthy men and women.
https://jamanetwork.com/journals/jama/article-abstract/377061Kodama, S., et al. (2009). Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: a meta-analysis.
https://jamanetwork.com/journals/jama/article-abstract/183568Schrack, J. A., et al. (2015). Estimating VO2max from daily activity data: The Baltimore Longitudinal Study of Aging.
https://www.aging-us.com/article/100799Harber, M. P., et al. (2017). Cardiorespiratory fitness and mortality in healthy men and women.
https://www.ahajournals.org/doi/full/10.1161/JAHA.116.005168Bassett, D. R., & Howley, E. T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance.
https://journals.lww.com/acsm-msse/Fulltext/2000/01000/Limiting_factors_for_maximum_oxygen_uptake_and.12.aspxLaukkanen, J. A., et al. (Year Not Specified). VO2max, cardiovascular risk factors, and mortality in a 34-year follow-up study in men.
https://academic.oup.com/eurheartjLet’s Connect:Work with me: Premier Cardiovascular Health
Facebook: https://www.facebook.com/chris.huff.9480
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Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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Johnny Ayala, a U.S. Army veteran, overcame his personal struggles with PTSD through strength training. Today, he’s an accomplished bodybuilder and coach, helping others harness the power of physical fitness. In this conversation, Johnny and Dr. Huff explore the importance of mental resilience, strength training for longevity, and why a strong support system is essential.
Bio
They also cover practical fitness tips for beginners and seasoned lifters, along with nutrition strategies that fuel peak performance. Need actionable steps to reach your fitness goals? This episode is a must-listen.Johnny Ayala is a former U.S. Army serviceman, two-time combat veteran, and competitive bodybuilder. After serving his country, Johnny turned to fitness to overcome PTSD and found a calling in helping others build physical and mental strength. As a personal trainer and coach at Self Made Training Facility, Johnny uses his expertise in bodybuilding, powerlifting, and strength conditioning to inspire his clients to achieve their best selves. He’s also a loving father and husband, residing in sunny San Diego, CA.
Instagram: @nomadic_johnny
Facebook: Johnny Ayala
Email: [email protected]
4 Key TakeawaysStart Small and Stay Consistent: Don’t let intimidation hold you back—start with small steps, build a routine, and keep showing up.Prioritize Nutrition: Consistency in diet is as crucial as training. Focus on clean, whole foods to optimize your performance and recovery.Ask for Help: Don’t be afraid to approach trainers or experienced gym-goers for guidance. Most experienced lifters are happy to help others.Focus on the Process, Not Just Results: Building strength is a long-term game. Focus on sustainable habits that promote growth and longevity.Let’s connect…Work with Me: Premier Cardiovascular Health and PerformanceFacebook: https://www.facebook.com/chris.huff.9480Instagram: https://www.instagram.com/hufcm
Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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This episode explores the science behind fats, focusing on their impact on cardiovascular health. Dr. Huff explains the benefits of monounsaturated fat from olive oil and polyunsaturated omega-3 fats found in fish, while cautioning against high saturated fat intake.
He also discusses the current science on seed oils, urging a diet that focuses on whole foods rather than processed options. The key takeaway: reducing saturated fat and incorporating healthy fats can significantly improve heart health.
Top 4 Actionable TakeawaysLimit Saturated Fat Intake: Aim for less than 13 grams per day to reduce LDL cholesterol and decrease heart disease risk.Incorporate Monounsaturated Fats: Olive oil, avocado, and nuts are great sources that lower LDL and raise HDL cholesterol.Add Omega-3 and Omega-6 Fatty Acids: Consumption of fish, seeds, and nuts promote brain and heart health.Focus on Whole Foods: For optimal heart health, prioritize a clean diet rich in fruits, vegetables, whole grains, and lean meats. ResourcesAmerican Heart Association: Dietary Fats and Cardiovascular DiseaseSaturated Fat as Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort StudyWorld Health Organization: Guidelines on Saturated Fat and HealthPubMed Study on Omega-3 and Omega-6 Fatty Acids in Cardiovascular Health Let’s connect…Work with me
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Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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In this episode, Dr. Marguerite Weston takes us through her transformation from a conventional sports medicine physician to a functional medicine expert. She shares insights on hormone replacement therapy in women, touching on its benefits for peri- and postmenopausal women and debunking common myths.
The discussion also covers testosterone therapy, its indications, and how lifestyle changes play a crucial role in treatment. Dr. Weston emphasizes the importance of personalized care and highlights how functional medicine can fill the gaps where traditional methods fall short.
Dr. Weston’s BioDr. Marguerite Weston is double board-certified in sports medicine and family medicine, and is a certified and highly respected functional medicine provider. A former team physician at the University of Oklahoma, she transitioned into functional medicine after experiencing her own unresolved health issues. She is passionate about bridging the gap between conventional and functional care, particularly as it relates to nutrition, hormone therapy, and holistic disease prevention. Dr. Weston practices at Donaldson Plastic Surgery and Wellness in Columbus, Ohio, and is dedicated to empowering patients through personalized, science-based care.
LinksADAM Questionnaire (Androgen Deficiency in Aging Males): ADAM Survey
Meet Dr. Weston: Dr. Weston - Donaldson Plastic Surgery and Wellness
Functional Medicine Resources: Institute for Functional Medicine
American Menopause Society Guidelines on HRT: Menopause.org
The WHI Study on HRT: NIH WHI Study
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Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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Dr. Huff explores several common cardiovascular conditions, including coronary artery disease, aortic aneurysm, aortic valve stenosis, atrial fibrillation, and pulmonary embolism. He provides an overview of their causes, symptoms, risk factors, and the latest treatment options, emphasizing the importance of early detection and lifestyle modifications to prevent severe outcomes.
5 Tips for Maintaining Cardiovascular HealthControl Risk Factors: Normalize waist circumference, blood pressure, blood sugar, and ApoB containing lipoproteins (LDL, LPa, VLD, IDL).Aerobic exercise: At least 150 minutes per weekResistance training: 2-3 times per weekSeek an active lifestyle: Aim for at least 7K non-exercise associated steps dailyHeart healthy diet: Eat unprocessed whole foods, replace saturated fat with “good” fat (mono and polyunsaturated fat), at least ½ tablespoon of olive oil daily, fish at least twice per weekLet’s connect…Work with me
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Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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Establishing a caloric deficit means consuming fewer calories than your body uses for daily energy expenditure, prompting the body to burn stored fat for energy. In this episode, I discuss the strategies that help my clients create this deficit without feeling deprived. From eating satiating, low calorie, nutrient-dense foods to incorporating more movement into their daily routine, these changes make a big difference.
We also cover how to navigate common challenges, such as dealing with hunger and overcoming weight loss plateaus, which can derail progress.
By understanding how to maintain a caloric deficit in a realistic and manageable way, you can stay motivated, avoid frustration, and achieve your weight loss goals.
5 Tips for Staying in the Weight Loss ZoneDetermine your total daily energy expenditure (TDEE).Track your daily calorie intake as accurately as possible.Combine moderate calorie restriction with regular exercise.Focus on high-protein, high-fiber, low-calorie foods to stay full longer.Avoid ultra processed foods and excessive sugar.Let’s connect…Work with me
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Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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We explore the basics of cholesterol, focusing on how it affects your heart health. We explain the roles of HDL and LDL cholesterol, the importance of Apolipoprotein B, and the often overlooked Lipoprotein(a). We also explore the genetic disorder familial hypercholesterolemia and why managing cholesterol isn’t just about diet and exercise. Whether you’re looking to improve your cholesterol levels naturally or considering medication, this episode provides valuable insights into understanding and managing your heart health.
List of ResourcesAmerican Heart Association - For comprehensive information on cholesterol and heart health.Website: heart.orgNational Lipid Association - Offers resources and guidelines on lipid management and cardiovascular risk reduction.Website: lipid.orgMayo Clinic - Provides detailed articles and patient guides on cholesterol and its effects.Website: mayoclinic.orgCenters for Disease Control and Prevention (CDC) - Features statistics and educational materials about cholesterol.Website: cdc.govThe American College of Cardiology - Information on cholesterol management and cardiovascular disease prevention.Website: acc.orgCholesterol Education Program - NIH's resource for understanding cholesterol and heart disease prevention.Website: nhlbi.nih.govLipoprotein(a) Foundation - Focused on awareness and management of Lipoprotein(a) as a risk factor for heart disease.Website: lipoproteinafoundation.orgNational Cholesterol Education Program - Guidelines and recommendations for managing cholesterol levels.Website: nhlbi.nih.govRepatha (Evolocumab) - A PCSK9 inhibitor used to lower cholesterol, with information on usage and benefits.Website: repatha.com
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Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
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In the premiere episode of his new podcast, Dr. Chris Huff, a board-certified interventional cardiologist, introduces the critical issue of cardiovascular health. With a passion for prevention, Dr. Huff explains the dangers of metabolic dysfunction and its link to heart disease, highlighting the impact of the standard American diet on cardiovascular health. He breaks down the basics of coronary artery disease, discusses key risk factors, and offers a glimpse into future episodes where he will provide actionable strategies to prevent heart disease and improve overall cardiovascular fitness.
5 Health Tips from the Episode
Monitor Your Cholesterol Levels: Keeping your cholesterol in check is crucial for preventing coronary artery disease. Focus on lowering bad cholesterol (LDL) and increasing good cholesterol (HDL)Maintain a Healthy Waist Circumference: A large waistline is often a sign of visceral fat, which is a significant risk factor for heart disease. Aim for a healthy waist measurement to reduce risk.Control Blood Sugar Levels: High fasting glucose is a sign of metabolic dysfunction. Keeping your blood sugar levels stable through diet and exercise can lower your risk of heart disease.Incorporate Regular Exercise: Improving your cardiovascular fitness, measured by VO2 max, can significantly extend your lifespan and reduce heart disease risk.Adopt a Heart-Healthy Diet: Avoid the standard American diet, which is high in processed foods and unhealthy fats. Opt for a diet rich in whole foods, healthy fats, and lean proteins to support cardiovascular health.Let’s connect…
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Launching on August 22, Dr. Chris Huff, an interventional cardiologist trained at the renowned Cleveland Clinic, is ready to share his passion for keeping your heart in top shape.
Dr. Huff is passionate about keeping hearts healthy, not just fixing them when things go wrong. This podcast is where he’ll break down everything you need to know about preventing heart disease, which is a big deal since it’s the leading cause of death worldwide. But don’t expect a bunch of medical jargon or lectures. Dr. Huff is all about making things easy to understand and, most importantly, practical for your everyday life.
What can you expect? A lot of straightforward, no-nonsense advice on how to eat better, exercise smarter, and make sense of your health check-ups. He’ll cover everything from what blood work you should really pay attention to, to which supplements might actually make a difference (and which ones you can skip).
August 22 is just around the corner—make sure you’re subscribed so you don’t miss a beat! 🫀
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Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.
