JVB Health & Wellness Podcast

This begins our podcast series “JVB Health & Wellness Topics in 10”, where we discuss health and wellness related topics in 10 minutes or less.

If you would like a health and wellness topic discussed and/or if you need help with your health and wellness or help with exercise or training for a race, or want some tips on how to potentially improve your health, go to www.jvbwellness.com

On this episode, a discussion about Calories. What Works and What Doesn't? Does calorie counting work? What is clear is that it's not all about calories, it's about the type of calorie we consume. Our body thrives when we eat unprocessed, unrefined calories and struggles when we eat too many refined, processed, and ultra-processed calories.

how do we keep our kids healthy? keeping our kids healthy is a constant challenge. On this episode, we talk to an 11 year old boy with high triglycerides, and discuss ways he may be able to improve his health and stay healthy.

On this episode, we speak to a former client about her concerns around a very high heart rate while running and what she deems as very slow heart rate recovery. We discuss heart rate related topics, things that can make our exercise heart rate levels really high (including inaccurate heart rate readings), how to properly measure heart rate recovery, and other health and wellness related topics.

On this episode, we discuss using Accountability tools to “Restructure Your Health” as well as an upcoming JVB Challenge we are going to launch on 10-25-21, where challenge participants can set goals and see how they did against their goals at the end of the challenge All Music written, performed, and engineered by John Balcom

On this episode, we speak to Bob about how he lost 35 pounds in 3 months and discuss other health and wellness topics.

On this episode, we discuss (1) whether we should warm up before working out; (2) sleep; (3) the reopening of gyms; (4) exercise as meditation, and other topics This episode was recorded 6-23-21

Using streaks as an accountability tool may help you achieve some of your goals. If you need help with accountability, email us at info@jvbwellness.com

If you need help improving your health, want to lose weight, improve your bloodwork, need accountability, need somebody to train you for a running race or triathlon, reach out to us at info@jvbwellness.com

On this podcast, we discuss hot yoga, have an In depth discussion about nutrition, food diversity, under eating, potential causes of Low energy levels and how to combat it, “avocado Management”, sleep, movement, how to fight anemia, a discussion about alcohol, a and other health and wellness related topics This episode was recorded on May 12, 2021

On this episode, we discuss back injuries and how to deal with them, plantar fasciitis, a calcium score test (for the heart), and many other health and wellness topics.

Juicing vs "smoothie"’ing A brief discussion about Sanjay Gupta’s book called Keeping Sharp Movement and exercise versus non-exercise and why it’s important to focus on both, not just total Steps Does moving consistently throughout the day translate into better bloodwork?? Discussion discussion about standing versus sitting If there’s only one improvement you can make for your health, eat lots of fiber! How do we get our kids to eat healthy? Consuming 30 different plant type so we can have help your gut bacteria and get sick less and be depressed less Avocado Management A brief discussion about oil’s and refried beans

Time to go back to the office to work? A discussion about how various people are thinking about it and how their companies are approaching it The benefits of moving more consistently throughout the day. Muscles less stiff, improved blood flow throughout the body, including to the brain which means we are more mentally acute, maintaining and building muscle mass in the body and the legs, keeping away atrophy, which happens when we don’t move enough. Movement. The importance of moving consistently throughout the day. And it’s not just about the number of steps you get. It’s also about moving consistently throughout the day, trying to not have more than 6 to 8 hours a day where we are not active. Having six or less hours without 300 steps and 7000 steps is likely much better for your body than having 10,000 Steps and 12 hours with less than 300 steps A brief follow up discussion about the New York City Marathon And the logistics of pulling it off, for runners and the crowd The difference between exercise and movement And aerobic, anaerobic, and below aerobic heart rate zones. Exercise is when we elevate our heart rate above an easy walk or do strength training, and movement is when we have an easy walk that does not Elevate our heart rate. On the JVB app, we treat all activities this way. So, if you start a walking file automatically generates for you, if your heart rate is above a certain level, into your aerobic zone, not in the below Robert zone, then we consider an exercise. Otherwise it is movement. The aerobic heart rate zone varies by person. The older you are, the higher the real big zone will be. As a general rule, The below aerobic zone and aerobic zone inflection point is usually somewhere between 102 and 110 depending on your age. For me it is 102, I’m 51 years old. If you are 40, it might be 109 or 110. A brief discussion about the importance of getting an annual physical with bloodwork and urine measured

On this podcast, we discuss the following; Promising vaccine results for 12-15 year olds; When to get a vaccine if you had Covid? Is it time to go back to the gym? Disneyworld. When is the best time to eat breakfast? A Motivation discussion When is the best time to eat breakfast? Does eating before 8:30 AM give you a lower chance of lower diabetes 2? We go over and a recent study it says it does Is it time to go back to the gym and work out normally? Things to consider. It’s all about doing your due diligence on the gym you want to go to to make sure it is safe and you are comfortable with its protocols A discussion about motivation when we don’t have motivation to exercise and be healthy. Some tips and candid conversations This podcast was recorded on March 24 and March 31, 2021

On today’s episode, we discuss whether our group will Run the 2021 NYC Marathon or defer until next year (and reasons why), a discussion with Tim, looking to go sub 2:40 in NYC 2021 and Emilio running 50 miles on his 50th birthday, and marathon/ultramarathon training tips

On this episode, we discuss 5 things that a 2018 Harvard study said doing consistently results in people living 10-14 years longer (exercise, eat well, maintain a healthy weight, don’t drink alcohol excessively, and don’t smoke), we get an update from Dwayne on his training and following the JVB program, and we discuss a few other health studies, sleep, movement, and why you should floss your teeth everyday! Harvard 2018 study - Healthy lifestyle: 5 keys to a longer life The researchers looked at data on diet, physical activity, body weight, smoking, and alcohol consumption that had been collected from regularly administered, validated questionnaires. What is a healthy lifestyle, exactly? These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. Here is how these healthy habits were defined and measured: 1.   Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium. 2.  Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily. 3.   Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9. 4.   Smoking, well, there is no healthy amount of smoking. “Healthy” here meant never having smoked. 5.   Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That’s 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits. Researchers also looked at data on age, ethnicity, and medication use, as well as comparison data from the National Health and Nutrition Examination Surveys and the Centers for Disease Control and Prevention’s Wide-Ranging Online Data for Epidemiologic Research. Does a healthy lifestyle make a difference? As it turns out, healthy habits make a big difference. According to this analysis, people who met criteria for all five habits enjoyed significantly, impressively longer lives than those who had none: 14 years for women and 12 years for men (if they had these habits at age 50). People who had none of these habits were far more likely to die prematurely from cancer or cardiovascular disease. Study investigators also calculated life expectancy by how many of these five healthy habits people had. Just one healthy habit (and it didn’t matter which one) … just one… extended life expectancy by two years in men and women. Not surprisingly, the more healthy habits people had, the longer their lifespan. This is one of those situations where I wish I could reprint their graphs for you, because they’re so cool. (But if you’re very curious, the article is available online, and the graphs are on page 7. Check out Graph B, “Estimated life expectancy at age 50 according to the number of low-risk factors.”) https://www.health.harvard.edu/blog/healthy-lifestyle-5-keys-to-a-longer-life-2018070514186

On this podcast, we discuss (1) setting realistic health and wellness goals considering we have “multiple masters” whereby we have both health and non health related goals that are important to us; (2) the importance of moving as much as possible when not exercising; (3) how stress can impact your weight; (4) time management and planning as it relates to fitting in time daily to focus on our health and wellness; (5) investing in a home gym, and a conversation about TONAL; (6) the importance of doing both cardio and strength training; (7) a discussion about intermittent fasting.

Check out www.jvbwellness.com for our health pillars that may help you improve and/or maintain good health

This is the third coaching episode with Brenda after she was on the program for 2 weeks. She lost 7 pounds in the first 14 days, and during her second week had some motivation and mindset issues that we discuss.

If you want help losing weight or getting healthier, including with accountability and motivation, email us at info@jvbwellness.com

If you need help getting healthier and/or losing weight, email us at info@jvbwellness.com

If you are looking to lose weight, improve your overall health and wellness, and/or need exercise coaching, reach out to us at info@jvbwellness.com

If you need a coach to help you achieve your health and wellness goals and/or to lose weight, email us at info@jvbwellness.com

On this podcast, we chat with 2 professional athletes, a Center in the Indoor Football League (IFL) a Quarterback in the American Arena League (AAL). Both have aspirations to make it to the NFL someday, and both want to be as healthy as possible and to “maximize the science of their body”. We discuss how they train, sleep, eat, exercise, along with a few other topics.

On this episode, we discuss the habits of centenarians from Dan Buettner’s book called “The Blue Zone Solution”, or those who live to 100 or longer as well as "blue zones", places around the world where people live the longest. We can learn a lot from healthy people! We've attached a link below to a super interesting article about consistent food themes for those that live to be 100. We encourage you to read the article and self reflect upon the things you do and don't do. Broadly, some consistent themes for people that live to be 100 and/or in blue zones are: 1. Ensure that your diet is 90% to 100% plant-based. - Beans, greens, sweet potatoes, whole grains, fruits, nuts and seeds dominate Blue Zone meals all year long. Olive oil is also a staple. 2. Retreat from meat. On average, Blue Zone residents eat about two ounces or less of meat about five times per month (usually as a celebratory food, a small side, or as a way to flavor dishes). 3. Go easy on fish. in most Blue Zones, people ate small amounts of fish, fewer than three ounces up to three times weekly. 4. Eat a daily dose of beans. Beans reign supreme in Blue Zones and are the cornerstone of every longevity diet in the world. Most centenarians eat at least four times as many beans as Americans do on average — at least a half cup per day. And so should you. Why? Beans are packed with more nutrients per gram than any other food on Earth 5. Slash sugar. Blue Zone communities eat sugar intentionally, not by habit or accident. They consume about the same amount of naturally occurring sugars as North Americans do, but only about a fifth as much added sugar — no more than seven teaspoons a day. 6. Snack on nuts. Eat two handfuls of nuts per day (preferably raw, without oil). A handful weighs about two ounces, the average amount that Blue Zone centenarians consume 7. Sour on bread. If you can, strive to eat only sourdough or 100% whole wheat bread. Most commercially available breads start with bleached white flour, which metabolizes quickly into sugar and spikes insulin levels. 8. Drink mostly water. With very few exceptions, people in Blue Zones drink only coffee, tea, water and wine. If possible, strive to avoid soft drinks, including diet soda. 9. Go whole. We found that most centenarians traditionally eat whole foods. These are foods made from single ingredient — raw, cooked, ground or fermented — and are not highly processed. They eat raw fruits and vegetables https://www.cnbc.com/2020/12/10/90-to-100-plant-based-diet-food-longevity-secrets-from-people-who-live-to-100-or-longer.html?__source=iosap

if you have any questions or want help assessing your VO2 Max (or how to improve it), email us at info@jvbwellness.com

We discuss my recent health scare. A gallbladder tumor 1. A discussion about my health scare, an organ removed, and a life perspective change, all in 2 weeks (during a pandemic) 2. A discussion about preventative health and proactively managing your health 3. Is it better to do something or nothing regarding your health? A discussion about medical nihilism 4. A discussion about getting a colonoscopy when you reach the age your doctor tells you to do so, without procrastination

On this podcast, we discuss rationalization and how it can be healthy as well as detrimental to our health, and we provide some examples of rationalizations we typically see.

Want to join the zoom call and/or have any topics you want us to cover? Need a health and wellness and/or accountability coach? Email us at info@jvbwellness.comcheck out our website at www.jvbwellness.com or our app on the Apple App Store “JVBHealthWellness”

if you need to reach us, email us at info@jvbwellness.com

If you would like to join one of our weekly zoom calls, please email me at info@jvbwellness.com for more info

On this episode, we discuss movement and ways to make yourself accountable to moving when not exercising. Go to the Apple App store or the Google Play Store and download the JVB Health & Wellness app and go to the Movement Consistency tab to see a fully automated summary of your daily movement, sleep, exercise, and more. Check this page throughout the day and shoot to have 300 steps or more most hours you are awake! Goal is 300 steps an hour, which only takes 3-5 minutes per hour to achieve. Shoot to minimize the number of hours a day you have less than 300 steps (goal is 6 or less “RED” hours a day, or in other words, 6 hours or less when awake when you DO NOT have 300 steps or more).

On this podcast, we discuss nutrition, ingredients, vitamin supplements, finding a parking space (and the stress of it), blood work, food allergies, and other topics. This episode was recorded on September 22, 2020

Link to the CDC website with Flu vaccine infohttps://www.cdc.gov/flu/prevent/keyfacts.htm

We mention some movies we love in this podcast. They are:Where Dreams Go To Diehttps://youtu.be/NDZdsqbcGTUBarkley Marathons - The Race that eats its youngUnbreakable - The Western States 100https://www.youtube.com/watch?v=zy1as6CTYXI

On this podcast, we discuss a number of topics, including but not limited a discussion about setting realistic goals, the importance of getting on a consistent routine, injuries, exercise vs movement, and a number of other topics. This episode was recorded on August 18, 2020

It’s all about the proper shoes to minimize injury risk

We discuss motivation related topics on today’s episode, including motivation tactics people use to get/stay motivated

Episode 7 topics (minutes:seconds) 1. Wrist based heart rate discussion (01:30) 2. Discussion with Milwaukee’s Spire Fitness owner about how they are dealing with COVID, how they are beginning to open, and challenges (05:59) 3. A discussion about the Garmin outage and impacts on people (Ransonware?) (23:31) 4. Discussion of a virtual New York City Marathon (35:08) 5. A discussion around the word “Change” and how it relates to health and wellness in a COVID world, motivation tips, user challenges, and a discussion of covid impacts (42:42)

Topics on the 7-14-2020 Zoom Call Include:1. Nutrition - Importance of reading ingredients and the process to go through when doing so2. The difference between movement and exercise3. A discussion about heart rate4. A case study of a runner that qualified for the Boston Marathon for the first time5. A discussion around intermittent fasting6. A discussion of indoor exercise7. A Discussion about video vs non video calls8. The critical importance of scheduling time on your calendar for your health, exercise, strength, meditation, whatever.9. A Discussion about recovering from a foot stress fracture10. A discussion about Coffee, tea, and caffeine,11. And a few other topics

Topics Covered in This Podcast1. The purpose of the JVB Health & Wellness weekly zoom calls2. Nutrition and some principles to consider3. A discussion about what to do when you disagree with the interpretation of your wearable device data4. About heart rate training, and the difference between aerobic and anaerobic heart rate ranges5. About the New York City Marathon and its recent cancellation and how people are reacting to it and what they’re going to do about it6. About wearing masks when exercising7. About exercising outside in extreme heat8. A number of other topics

To download the pdf referenced in this podcast, go to https://drive.google.com/file/d/1MCyS... I encourage you to download it and print it out and keep page 1 of the document somewhere visible to you each day

Check out the video version of this podcast at:https://www.youtube.com/watch?v=KQXy7STKbcA&t=28s

Use HRR as a way to asses your health and wellness. This episode is about how fast (or slow) our heart recovers after a workout, how to record heart rate recovery (HRR), how to interpret the results and a few charts to follow, and some tips. Check out the show notes (search for Episode 2) and color guides to help you interpret your HRR results at: http://www.jvbwellness.com/jvb-health-wellness-podcast

This is the first JVB Health & Wellness episode