Ep28: VO2MAX & Zone 2: Efficient Training for Busy Lives with Dr. Michael Joyner
The Vitality Collective Podcast w/Dr. Jeremy Bettle
Release Date: 07/09/2025
EP 58: Blood Flow Restriction Training with Dr. Michael MacPherson | Mechanisms and Application
The Vitality Collective Podcast w/Dr. Jeremy Bettle
Episode Summary Dr. Michael MacPherson joins the show to break down blood flow restriction training from the ground up, covering the biology, the practical application, and the creative ways it's being used far beyond the traditional rehab setting. We dig into the three core mechanisms driving BFR adaptations, why it produces similar hormonal responses to heavy lifting with a fraction of the load and muscle damage, and how to start using it safely whether you're recovering from surgery, training for performance, or simply trying to stay strong as you age. This is one of the most evidence-based...
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EP 57: Retraining Your Brain Out of Chronic Pain w/ Dr. Paul Hansma
The Vitality Collective Podcast w/Dr. Jeremy Bettle
Episode Summary Dr. Paul Hansma, a physicist at UC Santa Barbara, shares his personal journey from five years of debilitating chronic shoulder pain to complete recovery through brain retraining. We explore the critical difference between acute tissue injury and chronic pain that lives in neural pathways, why physical therapy and surgery often fail to resolve persistent pain, and the science behind pain reprocessing therapy. Paul breaks down the sensation anxiety theory, explains why fear amplifies pain signals, and provides practical tools for interrupting the pain cycle including breath work,...
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EP 56: From the Lakers to Longevity | How Elite Athletes Train for the Long Game
The Vitality Collective Podcast w/Dr. Jeremy Bettle
Episode Summary Former Head Strength and Conditioning Coach of the LA Lakers, Dr. Tim DiFrancesco joins the show today to discuss his journey from the NBA to building TD Athletes Edge, where he helps everyday people train like athletes. We explore the gap between what elite sports medicine looks like and what the general population actually needs, why most people overcomplicate recovery, and how to build a training program you can actually sustain for decades. Tim shares insights from working with Kobe Bryant, the importance of finding your sustainable training intensity, and why motion...
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Ep 55: Health Is a Skill, Not a Protocol – Why Knowing What to Eat Isn’t the Problem With Precision Nutrition Coach Dominic Matteo
The Vitality Collective Podcast w/Dr. Jeremy Bettle
Episode Summary Dominic Matteo joins the show to discuss why most people don't need another diet plan. They need skills. Drawing from his own 125-pound weight loss and over a decade coaching thousands of clients, Dominic breaks down the difference between knowing what to eat and actually being able to do it consistently. We talk about the continuum mindset versus all-or-nothing thinking, why external structure often needs to come before intuitive eating, and how to build sustainable change by doing the best you can where you are with what you have. Guest Bio Inspired by his own journey...
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Ep 54: First Female Grinder in SailGP: Anna Weis on Breaking Barriers
The Vitality Collective Podcast w/Dr. Jeremy Bettle
Trusting the process, navigating imposter syndrome, and earning your place in high-performance sport. Olympian and professional sailor Anna Weis shares what it really takes to belong at the highest level. Episode Summary Anna Weis is the first woman to serve full-time as a grinder and jib trimmer in SailGP, racing 50-foot foiling catamarans at over 100 kilometers per hour. She went from summer camp sailing in Fort Lauderdale to the Tokyo Olympics, then broke into professional sailing in a role many doubted a woman could physically handle. We explore the work ethic instilled by her high...
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Ep 53: How To: New Year, New Me That Lasts Past March
The Vitality Collective Podcast w/Dr. Jeremy Bettle
Episode Summary A Conversation Between a Performance Coach and Dietitian. It's January and the gym is packed with people who have no idea where to start. Instead of gatekeeping or complaining about New Year's resolutioners, Jeremy and Erika break down exactly how to walk into a gym for the first time, find your spot, and build a sustainable strength training practice. This conversation emerged from real questions Erika's clients asked about starting in the gym, covering everything from avoiding the all-or-nothing mentality to understanding the difference between soreness and injury. We explore...
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Ep 52: The Microbiome Explained | How Gut Health Shapes Immunity, Performance, and Vitality with Kara Siedman
The Vitality Collective Podcast w/Dr. Jeremy Bettle
Episode Summary You have one trillion cells in your body and ten trillion bacterial cells that make up your microbiome, meaning you're literally one-tenth human. Kara Siedman, a registered dietitian and diabetes educator working at the intersection of biotech and wellness, explains why the microbiome is the foundation everything else is built on. From the gut X axis connecting your microbiome to every system in your body, to the surprising difference between probiotics and postbiotics, to why 80% of people are walking around with some form of dysbiosis, this conversation breaks down complex...
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Ep 51: Discipline Over Motivation | How to Do Hard Things Without Burning Out with Shaun Bemis
The Vitality Collective Podcast w/Dr. Jeremy Bettle
Episode Summary Shaun Bemis spent 20 years in Naval intelligence, primarily sitting in front of computers finding the enemy. Late in his career, something shifted during a Thanksgiving run in New York City, and he decided to run the NYC Marathon before turning 40. That simple goal spiraled into ultramarathons, including a 75K race on Mount Kilimanjaro and countless DNFs that taught him more than any finish line ever could. In this conversation, we explore the difference between grind culture and strategic difficulty, why the white belt mentality is essential for growth, and how stacking small...
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Ep 50: Elite Cognitive Performance - NFL, esports, and Boardroom Lessons with Taylor Johnson
The Vitality Collective Podcast w/Dr. Jeremy Bettle
Episode Summary Taylor Johnson made what colleagues called "career suicide" when he left the NFL for esports, but that decision revealed something most people miss: elite performers across all domains face the same cognitive demands. Whether you're a 17-year-old gamer competing for millions or a C-suite executive making high-stakes decisions under pressure, your brain is your moneymaker. In this conversation, we explore how Taylor brought traditional sports performance principles into cognitive domains, why meditation is actually training for real-world pressure, and the specific habits that...
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Ep 49: The Success Trap | When High Performance Turns Into Self-Destruction with Kent Bray
The Vitality Collective Podcast w/Dr. Jeremy Bettle
Episode Summary Kent Bray was a director at Citibank, an Oxford Blue, and a professional rugby player who had achieved everything society told him would bring happiness. Instead, he found himself consuming 20 to 30 grams of cocaine weekly, spending £80,000 a year on his addiction, and nearly dying before entering rehab at 140 pounds. In this conversation, we explore the dangerous intersection of high achievement and internal collapse, why successful men struggle to ask for help, and the specific tools that created Kent's recovery. This is a raw, honest discussion about people pleasing,...
info_outlineEpisode Summary:
In this insightful episode of The Vitality Collective Podcast, Dr. Jeremy Bettle is joined by Dr. Mike Joyner, a leading expert on cardiovascular fitness and human performance. They explore the concepts of VO2 max, Zone 2 training, and their critical roles in longevity and vitality. Dr. Joyner clarifies common misunderstandings about cardiovascular fitness and provides practical, actionable strategies for integrating effective exercise into busy lifestyles.
Guest Bio:
Dr. Michael Joyner has broad-based interests related to integrative physiology in humans, and he also practices clinical medicine as an Anesthesiologist at the Mayo Clinic. His specific areas of expertise include autonomic control of circulation, muscle and skin blood flow, exercise, oxygen transport, and metabolic regulation in humans. This work has been continuously funded by the NIH since the early 1990s. During the COVID-19 pandemic, he repurposed his lab and led the U.S. Expanded Access Program for Convalescent Plasma and has an emerging interest in passive immunity and antibody therapy for infectious diseases. In addition to his funded work, he also has significant expertise in the physiology of human performance, including the original work that led to the sub-2-hour marathon.
Connect with Dr. Mike Joyner:
Three Actionable Takeaways:
1. Focus on What You Can Do: Don’t permit what you cannot do to interfere with what you can do. Find something manageable that you can consistently integrate into your daily routine.
2. Prioritize Achievement over Activity: Don’t mistake mere activity for genuine achievement. Avoid getting overly obsessed with metrics and instead focus on meaningful outcomes from your physical activities.
3. Embrace Minimalism First: To become effective at anything, first eliminate distractions and unnecessary commitments. Simplify your schedule to focus on actions that meaningfully improve your health and vitality.
Top 10 Bulleted Takeaways:
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VO2 max is a critical marker of cardiovascular fitness and longevity.
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Zone 2 training is moderate-intensity exercise where you can comfortably hold a conversation.
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Exercise significantly improves overall health metrics beyond just VO2 max.
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Lifelong physical activity dramatically reduces cardiovascular risk.
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Specialized athletic training may not provide longevity benefits if discontinued post-career.
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Strength training is vital for maintaining independence and preventing injuries in older age.
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Regular assessments (like the Cooper Test) can estimate your VO2 max effectively without advanced lab testing.
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High-intensity interval training complements Zone 2 work, optimizing overall fitness.
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Building exercise into daily routines increases long-term adherence.
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Simplifying routines and avoiding overcomplication leads to greater health and fitness sustainability.