The Vitality Collective Podcast w/Dr. Jeremy Bettle

By: Dr. Jeremy Bettle
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  • Summary

  • 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
    2024
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Episodes
  • Ep 2: Conscious Nutrition w/ Erika Hoffmaster RD, LDN

    Ep 2: Conscious Nutrition w/ Erika Hoffmaster RD, LDN
    Jan 8 2025
    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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    1 hr and 22 mins
  • Ep 1: Intelligent Training

    Ep 1: Intelligent Training
    Jan 1 2025

    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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    1 hr and 11 mins
  • Bonus Episode: Setting Yourself Up for Success in the New Year

    Bonus Episode: Setting Yourself Up for Success in the New Year
    Jan 1 2025

    Episode Notes: “Sticking With Your New Year Goals” – The Vitality Collective Podcast

    Episode Summary:

    In this episode, Dr. Jeremy Bettle and Michelle Bettle discuss the pitfalls of traditional New Year’s resolutions and introduce practical strategies for setting sustainable goals. Emphasizing process over outcomes, they share personal anecdotes and actionable steps to help listeners create lasting changes. They stress the importance of building momentum, starting small, and crafting an environment conducive to success, offering their own resolutions as examples.

    About the Hosts:

    Dr. Jeremy Bettle, a seasoned sports scientist and co-founder of Vitality Collective, combines years of elite athletic training experience with practical advice for building resilience and longevity. Michelle Bettle, a wellness enthusiast and co-founder of the Vitality Collective, contributes her expertise in yoga, Pilates, and lifestyle design to help listeners embrace sustainable health practices.

    Mentioned Links:

    • Vitality Collective Website

    • Instagram: @VitalityCollectiveMontecito

    • LinkedIn: Vitality Collective

    Key Takeaways:

    1. Set Intentions, Not Resolutions: Focus on small, achievable goals instead of unrealistic, rigid resolutions.

    2. Name Your Year: Use a theme to guide decisions and actions throughout the year.

    3. Focus on the Process: Establish habits that build toward goals, rather than fixating on immediate outcomes.

    4. Avoid Overloading Yourself: Start with one new habit at a time, then layer in more as the habit becomes ingrained.

    5. Craft Your Environment: Eliminate temptations and set up your space to support your goals (e.g., prepped healthy meals, visible supplements).

    6. Use Simple Tracking: Tools like girth measurements can provide more insight than relying solely on scale weight.

    7. Embrace Realistic Commitment Levels: Use a “10-out-of-10” approach to determine what you can commit to and stick with.

    8. Build Momentum: Create small wins by starting with manageable goals, like walking five minutes or a short workout.

    9. Reassess Quarterly: Adjust your habits and goals based on progress and life circumstances.

    10. Support Over Criticism: Celebrate those who are beginning their health journey rather than mocking or dismissing them.

    Actionable Steps for Listeners:

    1. Start Small: Choose one habit, like meditating once a week or going to the gym twice a week, and commit to it.

    2. Monitor Progress Simply: Use girth measurements or weekly weight trends instead of daily fluctuations for tracking.

    3. Craft Your Space for Success: Keep healthy foods readily available and remove temptations to align your environment with your goals.

    Jeremy and Michelle are here to cheer you on! Reach out for support, follow the Vitality Collective on social media, and stay tuned for more episodes full of practical tips for a healthier, more fulfilling life.
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    17 mins

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