Episodi

  • #42: Abnormal Calcium Score…Now What?

    #42: Abnormal Calcium Score…Now What?
    Jan 18 2026
    Many people are either terrified by a non-zero calcium score or falsely reassured by a score of zero. Neither reaction is helpful.In this episode, Dr. Chris Huff breaks down the science behind coronary artery calcium scoring and explains why it has emerged as one of the strongest predictors of cardiovascular risk—often outperforming traditional risk factors. You’ll learn how atherosclerosis develops, why calcium represents plaque burden and chronicity rather than blockage, and how age, fitness level, and lifestyle influence how scores should be interpreted.Dr. Huff also explains when calcium scoring is appropriate, when coronary CT angiography (CCTA) makes more sense, and why repeat calcium scans are rarely helpful once plaque is detected. The focus throughout is not on chasing numbers, but on using the right information to prevent heart attacks before they happen.—This episode is sponsored by Lightstone DIRECT. Lightstone DIRECT invites you to partner with a $12B AUM real estate institution as you grow your portfolio. Access the same single-asset multifamily and industrial deals Lightstone pursues with its own capital – Lightstone co-invests a minimum of 20% in each deal alongside individual investors like you. You’re an institution. Time to invest like one.What Listeners Will LearnWhat a coronary artery calcium score measures—and what it doesn’tWhy calcium reflects plaque burden and chronicity, not obstructionHow age affects calcium score interpretationWhy endurance athletes may have higher calcium scores Who should consider a calcium score and who should notWhen CCTA is more appropriate than a calcium scoreHow calcium scores guide lipid targets and prevention strategiesWhen aspirin may (and may not) provide benefitWhy routine stress testing is not required for most elevated scoresWhy serial calcium testing is rarely recommendedKey TakeawayA calcium score doesn’t diagnose blockages—but it tells you whether atherosclerosis is already present. Used correctly, it is a powerful tool to guide prevention and reduce the risk of future cardiovascular events.Episodes Referenced in This EpisodeDr. Huff references earlier episodes that explore atherosclerosis and lipidology in greater depth:Episode 2: Understanding Your Cholesterol Profile and How It Affects Your Heart Healthhttps://www.premiercardiohealth.com/podcast/episode/38843943/2-understanding-your-cholesterol-profile-and-how-it-affects-your-heart-healthEpisode 4: Common Cardiovascular Conditions, Risk Factors, Screening, and Modern Treatment Optionshttps://www.premiercardiohealth.com/podcast/episode/1c983f10/4-common-cardiovascular-conditionsrisk-factors-screening-and-modern-treatment-optionsEpisode 11: Advanced Lipidology for Cardiovascular Care (with Dr. Thomas Dayspring)https://www.premiercardiohealth.com/podcast/episode/f9382274/11-advanced-lipidology-for-cardiovascular-careResources & Evidence MentionedGuidelines & Consensus StatementsGrundy, S. M., Stone, N. J., Bailey, A. L., et al. (2019).2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA guideline on the management of blood cholesterol. Circulation, 139(25), e1082–e1143.https://doi.org/10.1161/CIR.0000000000000625Arnett, D. K., Blumenthal, R. S., Albert, M. A., et al. (2019).2019 ACC/AHA guideline on the primary prevention of cardiovascular disease. Circulation, 140(11), e596–e646.https://doi.org/10.1161/CIR.0000000000000678Coronary Artery Calcium & Risk PredictionBudoff, M. J., Young, R., Burke, G., et al. (2018).Ten-year association of coronary artery calcium with atherosclerotic cardiovascular disease events: The MESA study. Journal of the American College of Cardiology, 72(10), 1217–1226.https://doi.org/10.1016/j.jacc.2018.07.007Blaha, M. J., Cainzos-Achirica, M., Greenland, P., et al. (2016).Role of coronary artery calcium score of zero and other negative risk markers for cardiovascular disease. Circulation, 133(9), 849–858.https://doi.org/10.1161/CIRCULATIONAHA.115.018524Aspirin & Primary PreventionMiedema, M. D., Duprez, D. A., Misialek, J. R., et al. (2014).Use of coronary artery calcium testing to guide aspirin utilization for primary prevention. Circulation: Cardiovascular Quality and Outcomes, 7(3), 453–460.https://doi.org/10.1161/CIRCOUTCOMES.113.000690Cainzos-Achirica, M., Miedema, M. D., McEvoy, J. W., et al. (2020).Coronary artery calcium for personalized allocation of aspirin in primary prevention. Circulation, 141(19), 1541–1553.https://doi.org/10.1161/CIRCULATIONAHA.119.044243U.S. Preventive Services Task Force. (2022).Aspirin use to prevent cardiovascular disease. JAMA, 327(16), 1577–1584.https://doi.org/10.1001/jama.2022.4983Lipids, Statins & Plaque BiologyPuri, R., Nicholls, S. J., Shao, M., et al. (2015).Impact of statins on serial coronary calcification. Journal of the American College of Cardiology, 65(13), 1273–1282.https://doi.org/10.1016/j.jacc.2015.01.036Lifestyle & ExerciseEstruch, R., Ros, E., Salas-Salvadó, J., et al. ...
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    37 min
  • #41: How to Actually Succeed With Health-Focused New Year’s Resolutions

    #41: How to Actually Succeed With Health-Focused New Year’s Resolutions
    Dec 28 2025

    If you’ve ever failed a New Year’s health resolution, this episode is for you.

    The problem isn’t discipline—it’s strategy.

    In this episode, we walk through why dramatic overhauls almost always fail and how to design health goals that fit real life. You’ll learn how to set specific and realistic goals, why enjoyment matters more than intensity, and how accountability and training for a specific event can dramatically improve follow-through.

    Health success isn’t built in January—it’s built in the quiet, consistent days that follow.

    —

    This episode is sponsored by Lightstone DIRECT. Lightstone DIRECT invites you to partner with a $12B AUM real estate institution as you grow your portfolio. Access the same single-asset multifamily and industrial deals Lightstone pursues with its own capital – Lightstone co-invests a minimum of 20% in each deal alongside individual investors like you. You’re an institution. Time to invest like one.

    —

    What Listeners Will Learn
    • Why most New Year’s resolutions fail
    • How to set health goals that are specific and realistic
    • Why dramatic lifestyle overhauls usually backfire
    • How small, consistent changes outperform extreme efforts
    • Why doing workouts you hate guarantees burnout
    • Why training for an event with a specific date changes everything
    • How to focus on sustainability instead of perfection
    Key Takeaway

    Health success is not about perfection—it’s about consistency over time.

    Resources & Evidence Mentioned

    Goal-Setting & Motivation
    Locke EA, Latham GP. Building a Practically Useful Theory of Goal Setting and Task Motivation.
    American Psychologist. 2002;57(9):705-717.
    https://doi.org/10.1037/0003-066X.57.9.705

    Habit Formation & Behavior Change
    Gardner B, Lally P, Wardle J. Making Health Habitual: The Psychology of Habit Formation.
    British Journal of General Practice. 2012;62(605):664-666.
    https://doi.org/10.3399/bjgp12X659466

    Exercise Adherence
    Dishman RK. Exercise Compliance: A New View for Public Health.
    The Physician and Sportsmedicine. 1986;14(5):127-145.
    https://doi.org/10.1080/00913847.1986.11709075

    Let’s Connect:

    Work with Dr. Chris Huff: 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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    19 min
  • #40: The Power of Plant Based Nutrition with Dr. Matthew Nagra

    #40: The Power of Plant Based Nutrition with Dr. Matthew Nagra
    Dec 11 2025
    Dr. Chris Huff is joined by Dr. Matthew Nagra for a grounded discussion on nutrition that stays rooted in physiology and long-term outcomes, not online trends.They begin by clarifying what “plant-based” means and why diets centered on plant foods consistently improve cardiovascular risk, particularly through the lowering of LDL cholesterol and ApoB, largely due to increased intake of PUFA, MUFA, and fiber.The conversation then addresses protein intake — one of the most common objections to plant-based eating. Dr. Nagra breaks down how much protein people actually need, why extremely high intakes are rarely necessary, and why muscle mass and strength can be maintained or built on plant protein when intake is adequate.They also examine commonly misunderstood topics including soy and hormones, the meaning of “ultra-processed,” and the backlash against seed oils. Rather than treating foods as good or bad based on labels, the discussion focuses on fat type, context, and replacement effects in the diet.From a cardiology perspective, Dr. Huff raises concerns about popular carnivore and very low-carbohydrate diets, particularly the sustained elevations in LDLc and ApoB seen in some individuals — even those who appear metabolically healthy. The episode explains why short-term improvements or “feeling better” do not always reflect long-term cardiovascular safety.This episode offers a framework for evaluating nutrition claims using evidence and physiology instead of fear, extremes, or social media narratives.—This episode is sponsored by Lightstone DIRECT. Lightstone DIRECT invites you to partner with a $12B AUM real estate institution as you grow your portfolio. Access the same single-asset multifamily and industrial deals Lightstone pursues with its own capital – Lightstone co-invests a minimum of 20% in each deal alongside individual investors like you. You’re an institution. Time to invest like one.—What Listeners Will LearnWhat plant-based eating means in scientific researchWhy plant-predominant diets are linked to lower cardiovascular riskHow much protein is actually needed for health and muscle maintenanceWhether plant proteins can support strength and lean massWhy soy does not increase estrogen levels in men or womenHow to think about processed vs ultra-processed foodsWhy seed oils are not the cardiovascular threat they’re often portrayed to beWhy elevated LDL and ApoB matter, even in “metabolically healthy” peopleKey TakeawayMost nutrition confusion comes from taking short-term observations and turning them into absolute rules. Long-term evidence consistently favors diets built around whole plant foods, fiber, and unsaturated fats.ABOUT THE GUESTDr. Matthew Nagra is a Naturopathic Doctor based in Vancouver whose work centers on bringing clear, evidence-based nutrition information to the public. He is known for translating complex nutrition science into practical, understandable guidance through his clinical practice, social media presence, presentations, and scientific publications.He has contributed to several nutrition textbooks, including Springer Nature’s Handbook of Public Health Nutrition. Dr. Nagra is also involved as a nutrition science advisor for the upcoming documentary The Game Changers 2. His mission is to correct misinformation and help people make confident, informed choices about their health.Instagram: https://www.instagram.com/dr.matthewnagraSpringer Nature – Handbook of Public Health Nutrition: https://link.springer.com/rwe/10.1007/978-3-031-32047-7_163-1The Game Changers 2 (upcoming documentary): https://gamechangersmovie.comReferencesSatija A, Bhupathiraju SN, Rimm EB, et al. (2017).Healthful and unhealthful plant-based diets and the risk of coronary heart disease. Journal of the American College of Cardiology, 70(4), 411–422.https://doi.org/10.1016/j.jacc.2016.10.086 Kim H, Caulfield LE, Garcia-Larsen V, Steffen LM, Coresh J, Rebholz CM. (2020).Plant-based diets and incident cardiovascular disease: A population-based prospective cohort study. Journal of the American Heart Association, 9(11), e012865.https://doi.org/10.1161/JAHA.119.012865 Nagra M, Tran A, Kurniasari R, et al. (2024).Animal- vs plant-based meat: A hearty debate. Canadian Journal of Cardiology, 40(7), 1198–1209.https://onlinecjc.ca/article/S0828-282X(23)01882-2/abstract Morton RW, Murphy KT, McKellar SR, et al. (2018).Protein intake to maximize resistance training–induced gains in muscle mass: A systematic review and meta-analysis. British Journal of Sports Medicine, 52(6), 376–384.https://bjsm.bmj.com/content/52/6/376 Monteyne AJ, Coelho MO, Porter C, et al. (2018).Mycoprotein ingestion supports muscle protein synthesis. American Journal of Clinical Nutrition, 108(6), 1231–1239.https://academic.oup.com/ajcn/article/108/6/1231/5153349 Reed KE, Camacho SM, Hermann JR, et al. (2010).Neither soy nor isoflavone intake affects male reproductive hormones: A meta-analysis. ...
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    1 ora e 8 min
  • #39: Managing Chronic Stress

    #39: Managing Chronic Stress
    Nov 27 2025
    In this solo deep dive, Dr. Chris Huff addresses what stress really is: a full-body cascade driven by the amygdala, hypothalamus, and adrenal glands—not just a feeling. He explains how the “fight-or-flight” response activates in milliseconds and why cortisol is necessary short-term but harmful when elevated every day.Dr. Huff connects stress to the cardiovascular system through:Endothelial dysfunctionElevated blood pressureIncreased inflammation (CRP, IL-6, TNF-α)Visceral fat + insulin resistanceLower heart rate variability and impaired recoveryHe references findings from multiple landmark studies—including INTERHEART and Whitehall II—showing how chronic stress increases the risk of heart attack and coronary disease by more than 2x.Listeners also learn the three stress phenotypes—the Hyper-Responder, the Silent Accumulator, and the Avoider—and how each processes stress differently. Dr. Huff also ties this episode back to Episode 20, where he discusses hormesis and mental fortitude, emphasizing how acute stress helps us adapt but chronic stress tears down the body over time.Practical roadmap you can use today:Exercise (the most powerful tool)Breath work (box breathing, slow nasal breathing, physiological sigh)High-quality sleep & recoveryMorning sunlight & nature exposure (“forest bathing”)Meditation & mindfulnessSauna therapySocial connection—or restorative solitude—based on phenotypeBecause you can’t change what you don’t measure, Dr. Huff also recommends journaling triggers, rating daily stress, and tracking improvement over time.–This episode is sponsored by Lightstone DIRECT. Lightstone DIRECT invites you to partner with a $12B AUM real estate institution as you grow your portfolio. Access the same single-asset multifamily and industrial deals Lightstone pursues with its own capital – Lightstone co-invests a minimum of 20% in each deal alongside individual investors like you. You’re an institution. Time to invest like one.–What Listeners Will LearnThe physiology behind the stress responseHow cortisol, the HPA axis, and sympathetic activation affect healthThe link between chronic stress and cardiovascular diseaseWhy endothelial dysfunction mattersHow different people react to stress (three phenotypes)Evidence-based lifestyle tools that reduce stressHow to build your own “daily stress protocol”Key TakeawayYou can’t eliminate stress—but you can control your response to it. Understanding your nervous system and using daily tools is the most powerful way to protect your heart, improve resilience, and lower long-term cardiovascular risk.ReferencesOunpuu S, Negassa A, Yusuf S. INTER-HEART: A global study of risk factors for acute myocardial infarction. Am Heart J. 2001 May;141(5):711-21. doi:10.1067/mhj.2001.114974. PMID: 11320357.Marmot, M.G., Smith, G.D., Stansfield, S., Patel, C., North, F., Head, J., White, I., Brunner, E., and Feeney, A. (1991). Health inequalities among British civil servants: the Whitehall II study. Lancet, 337, 1387–1392.Strahler J, Fuchs R, Nater UM, Klaperski S. Impact of physical fitness on salivary stress markers in sedentary to low-active young to middle-aged men. Psychoneuroendocrinology. 2016 Jun;68:14-9. doi:10.1016/j.psyneuen.2016.02.022.Tobias Stalder, Henrik Oster, James L Abelson, Katharina Huthsteiner, Tim Klucken, Angela Clow. The Cortisol Awakening Response: Regulation and Functional Significance. Endocrine Reviews, Volume 46, Issue 1, February 2025, Pages 43–59. https://doi.org/10.1210/endrev/bnae024Park, B.J., Tsunetsugu, Y., Kasetani, T. et al. The physiological effects of Shinrin-yoku (forest bathing): evidence from field experiments in 24 forests across Japan. Environ Health Prev Med 15, 18–26 (2010). https://doi.org/10.1007/s12199-009-0086-9Leppäluoto J, Huttunen P, Hirvonen J, Väänänen A, Tuominen M, Vuori J. Endocrine effects of repeated sauna bathing. Acta Physiol Scand. 1986 Nov;128(3):467-70. doi:10.1111/j.1748-1716.1986.tb08000.x.Hussain J, Cohen M. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evid Based Complement Alternat Med. 2018;2018:1857413. doi:10.1155/2018/1857413.Let’s Connect:Work with Dr. Chris Huff: Premier Cardiovascular HealthFacebook: https://www.facebook.com/chris.huff.9480Instagram: @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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    16 min
  • #38: Hypertension — The Silent Killer

    #38: Hypertension — The Silent Killer
    Nov 14 2025
    In this episode, Dr. Huff unpacks the science, misconceptions, and practical strategies surrounding hypertension—affecting nearly half of U.S. adults and living up to its name as the “silent killer.” Drawing from the 2025 ACC/AHA guidelines and major studies that transformed blood pressure management, he explains why tighter control saves lives.Dr. Huff walks listeners through proper blood pressure measurement (and why your home cuff readings matter more than the doctor’s office), the difference between primary and secondary hypertension, and major contributors like sodium intake, genetics, obesity, sleep apnea, and alcohol. He also highlights how lifestyle measures—weight loss, DASH nutrition, sauna use, meditation, resistance training, aerobic work, and even isometric exercises—can move blood pressure by 5–10 points each.From personal anecdotes to clinical nuance, this episode gives listeners a clear, actionable roadmap for protecting long-term cardiovascular health and preventing the devastating complications of uncontrolled hypertension.What Listeners Will LearnHow Hypertension Is Defined — Updated 2025 ACC/AHA ranges for normal, elevated, Stage 1, and Stage 2 hypertension.Why It’s Called the Silent Killer — Why most people have no symptoms until major organ damage occurs.How to Measure Blood Pressure Correctly — The “perfect conditions” checklist: seated 5 minutes, empty bladder, proper cuff size, heart-level arm positioning, and more.Primary vs. Secondary Hypertension — The 90–95% of cases caused by genetics/lifestyle vs. reversible causes like renal artery stenosis and sleep apnea.The True Damage of High Blood Pressure — How every 20/10 mmHg rise doubles the risk of death from heart attack or stroke.Lifestyle Strategies That Actually Work — Weight loss, the DASH diet, low sodium, adequate potassium, resistance training, aerobic training, sauna, meditation, breath work, and key supplements.When Medication Is Necessary — How to think about meds vs. lifestyle changes, and which drug classes are typically first-line.Debunking Myths — Why guidelines didn’t tighten “to prescribe more meds,” and valuable insights from the SPRINT trial.–This episode is sponsored by Lightstone DIRECT. Lightstone DIRECT invites you to partner with a $12B AUM real estate institution as you grow your portfolio. Access the same single-asset multifamily and industrial deals Lightstone pursues with its own capital – Lightstone co-invests a minimum of 20% in each deal alongside individual investors like you. You’re an institution. Time to invest like one.–Key TakeawayHypertension doesn’t scream—it whispers. And that silence makes it deadly. But the good news is that blood pressure is one of the most modifiable risk factors in medicine. Through intentional lifestyle changes and early detection, most people can dramatically reduce their risk—and many can achieve normal pressures without medications. Small daily choices can restore vascular health, protect the heart and brain, and prevent the long-term consequences of uncontrolled hypertension.ReferencesWhelton PK, Carey RM, Aronow WS, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults. J Am Coll Cardiol. 2018;71(19):e127–e248. doi:10.1016/j.jacc.2017.11.006 SPRINT Research Group. A randomized trial of intensive versus standard blood-pressure control. N Engl J Med. 2015;373(22):2103–2116. doi:10.1056/NEJMoa1511939Lewington S, Clarke R, Qizilbash N, Peto R, Collins R; Prospective Studies Collaboration. Age-specific relevance of usual blood pressure to vascular mortality. Lancet. 2002;360(9349):1903–1913. doi:10.1016/S0140-6736(02)11911-8Law MR, Morris JK, Wald NJ. Use of blood pressure–lowering drugs in the prevention of cardiovascular disease: meta-analysis of 147 randomized trials. Lancet. 2003;362(9395):1527–1535. doi:10.1016/S0140-6736(03)14739-3Cornelissen V, Smart N. Exercise training for blood pressure: a systematic review and meta-analysis. J Am Heart Assoc. 2013;2:e004473.Appel LJ. Lifestyle modification as a means to prevent and treat high blood pressure. J Am Soc Nephrol. 2003;14(Suppl 2):S99–S102.Suadoni MT, Atherton I. Berberine for the treatment of hypertension: a systematic review. Complement Ther Clin Pract. 2021;42:101287.Rosenfeldt FL, Haas SJ, Krum H, et al. Coenzyme Q10 in the treatment of hypertension. J Hum Hypertens. 2007;21(4):297–306.Zaccardi F, Laukkanen T, Willeit P, et al. Sauna bathing and incident hypertension. Am J Hypertens. 2017;30(11):1120–1125.Gayda M, Paillard F, Sosner P, et al. Effects of sauna alone and postexercise sauna on blood pressure and hemodynamics in untreated hypertension. J Clin Hypertens. 2012;14(8):553–560.Laukkanen T, Khan H, Zaccardi F, et al. Association between sauna bathing and cardiovascular/all-cause mortality. JAMA Intern Med. 2015;175(4)...
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    31 min
  • #37: Muscular Endurance - A Key Component to Peak Performance

    #37: Muscular Endurance - A Key Component to Peak Performance
    Oct 23 2025

    In this solo episode, Dr. Huff shifts the spotlight from VO₂ max and strength training to muscular endurance—the unsung hero of fitness and everyday life. He opens with a story about his wife’s marathon experience, using it to illustrate mental fortitude and resilience. From there, he dives deep into the physiology, training methods, and recovery strategies that make muscles capable of sustaining effort over time.

    Listeners will learn what separates muscular endurance from pure strength or aerobic capacity, why it’s crucial for everything from hiking and travel to sports performance, and how to train it safely and effectively. Dr. Huff also shares his personal training split and recovery routine, including zone 2 cardio, weighted rucking, stair work, sauna, cold plunges, and smart nutrition.

    This episode is a roadmap for anyone looking to age strong, perform better, and build the kind of fitness that lasts.

    What Listeners Will Learn
    • Defining Muscular Endurance – What it is, how it differs from strength and VO₂ max, and why it matters for long-term performance.
    • The Physiology of Endurance – How slow-twitch fibers, mitochondria, and capillaries work together to delay fatigue.
    • Training Strategies – Combining zone 2 aerobic work, low-cadence high-resistance sessions, and strength training to enhance muscular endurance.
    • Recovery Principles – Sleep, sauna, cold immersion, nutrition, and supplements like creatine and omega-3s that support muscle adaptation.
    Key Takeaway

    Muscular endurance isn’t just for athletes—it’s the foundation for living an active, capable life. Building it protects against fatigue, enhances resilience, and makes everyday movement easier. As Dr. Huff reminds us, endurance can be your superpower—it lets you keep moving, keep adventuring, and keep living strong.

    –

    This episode is sponsored by Lightstone DIRECT. Lightstone DIRECT invites you to partner with a $12B AUM real estate institution as you grow your portfolio. Access the same single-asset multifamily and industrial deals Lightstone pursues with its own capital – Lightstone co-invests a minimum of 20% in each deal alongside individual investors like you. You’re an institution. Time to invest like one.

    –

    Let’s Connect:

    Work with Dr. Chris Huff: 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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    23 min
  • #36: Preventing Overtraining & Unlocking Recovery

    #36: Preventing Overtraining & Unlocking Recovery
    Oct 2 2025
    In this solo episode, Dr. Huff tackles one of the most overlooked elements of peak performance: recovery. While training hard often gets the spotlight, Dr. Huff emphasizes that real progress happens during rest and recovery. He breaks down the science of heart rate variability (HRV), shares practical strategies to prevent overtraining, and highlights recovery tools that truly make a difference.Listeners will gain insights into how he uses data from wearables, integrates sauna and cold plunges, and applies fueling strategies to maintain resilience. With a blend of personal experience and evidence-based guidance, Dr. Huff offers a roadmap to train smarter, recover better, and ultimately perform at a higher level. What Listeners Will LearnUnderstanding HRV – How devices like Whoop, Oura, Garmin, and Morpheus measure recovery and stress. The 80/20 Principle – Why structuring workouts with 80% low intensity and 20% high intensity maximizes results. Signs of Overtraining – Key physiological and psychological signals that indicate the need for rest. Effective Recovery Tools – Sleep, sauna, cold immersion, creatine, omega-3s, tart cherry juice, and more. Fueling for Performance – Why energy availability is critical and how under-fueling impacts both men and women. Key TakeawayDr. Huff underscores that recovery is not weakness—it is the foundation of growth. Overtraining leads to plateaus, injury, and burnout, while proper rest unlocks the full benefits of training. By learning to balance stress with recovery, athletes and fitness enthusiasts can push their limits without sacrificing long-term health and performance. ReferencesPlews DJ, Laursen PB, Stanley J, Kilding AE, Buchheit M. Training adaptation and heart rate variability in elite endurance athletes. Sports Med. 2013;43(9):773–81. doi:10.1007/s40279-013-0071-8. PMID: 23852425 Kinnunen H, Rantanen A, Kenttä T, Koskimäki H. Feasible assessment of recovery and cardiovascular health via ring PPG vs. ECG. Physiol Meas. 2020;41(4). doi:10.1088/1361-6579/ab840a. PMID: 32217820 Miller DJ, et al. Validation study of the WHOOP strap against polysomnography. J Sports Sci. 2020;38(22):2631–2636. doi:10.1080/02640414.2020.1797448 Laborde S, Mosley E, Thayer JF. HRV and Cardiac Vagal Tone in Psychophysiological Research. Front Psychol. 2017;8:213. doi:10.3389/fpsyg.2017.00213 Task Force of the ESC & NASPE. HRV standards of measurement. Circulation. 1996;93(5):1043–65. PMID: 8598068 Theurl F, et al. Smartwatch-derived HRV: comparison with gold standard. Eur Heart J Digit Health. 2023;4(3):155–164. doi:10.1093/ehjdh/ztad022 Seiler S. Best practice for training intensity and duration distribution. Int J Sports Physiol Perform. 2010;5(3):276–91 Grandner MA. Sleep, Health, and Society. Sleep Med Clin. 2017;12(1):1–22 Laukkanen T, et al. Association between sauna bathing and cardiovascular mortality. JAMA Intern Med. 2015;175(4):542–8 Yamane M, et al. Does regular post-exercise cold attenuate muscle adaptation? Int J Sports Med. 2015;36(8):647–53 Connolly DA, et al. Tart cherry juice blend for muscle damage prevention. Br J Sports Med. 2006;40(8):679–83 Howatson G, et al. Tart cherry juice and recovery after marathon running. Scand J Med Sci Sports. 2010;20(6):843–52 Bowtell JL, et al. Montmorency cherry juice reduces muscle damage. Med Sci Sports Exerc. 2011;43(8):1544–51 Herbert RD, et al. Stretching to prevent/reduce soreness. Cochrane Database Syst Rev. 2011;(7):CD004577 Vaile J, et al. Effect of hydrotherapy on recovery. Int J Sports Med. 2008;29(7):539–44 Kreider RB, et al. ISSN position stand: safety/efficacy of creatine. J Int Soc Sports Nutr. 2017;14:18 Jouris KB, et al. Omega-3 supplementation and inflammatory response. J Sports Sci Med. 2011;10(3):432–438 Nieman DC, et al. Quercetin reduces illness after intensive exercise. Med Sci Sports Exerc. 2007;39(9):1561–9 Mountjoy M, et al. IOC consensus statement: Relative Energy Deficiency in Sport (RED-S). Br J Sports Med. 2014;48(7):491–7 Mountjoy M, et al. RED-S Clinical Assessment Tool (CAT). Br J Sports Med. 2015;49(21):1354 Morpheus. Measuring your HRV & Recovery. Train with Morpheus. Available at: https://trainwithmorpheus.com/measuring-your-hrv-recovery/ Let’s Connect:Work with Dr. Chris Huff: Premier Cardiovascular HealthFacebook: https://www.facebook.com/chris.huff.9480Instagram: @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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    32 min
  • #35: Lifestyle Medicine, Supplements, and Longevity with Dr. Rachele Pojednic

    #35: Lifestyle Medicine, Supplements, and Longevity with Dr. Rachele Pojednic
    Sep 20 2025
    When people hear “lifestyle medicine,” they often picture rejecting traditional care in favor of kale and meditation. But as Dr. Rachele Pojednic explains, lifestyle medicine isn’t about replacing contemporary medicine—it’s about strengthening it with the right daily health choices.In this wide-ranging conversation, Dr. Pojednic and Dr. Huff explore the powerful role of food, movement, sleep, and social connection in shaping resilience, alongside the realities of clinical care. They also wade into the murky waters of supplements, misinformation, and the future of science communication.Highlights include:The roots of lifestyle medicine — why it exists, how it differs from “lifestyle only,” and how clinicians can use it responsibly.The clinician’s role — not to be the expert in everything, but to recognize the importance of a team approach and willingness to connect patients with appropriate resources.Supplements and evidence — from vitamin D and omega-3s to creatine, magnesium, and NAD+, what research really supports (and what it doesn’t).The airport test — An analogy for real-world vitality and why functional strength matters more than six-pack abs.The boring basics — how consistent movement, whole foods, rest, and social connection outperform the flashiest biohacks.The communication gap — why clinicians and scientists must step into social media if they want to reclaim trust and accuracy in public health.This isn’t a conversation about chasing perfection. It’s about aligning your health practices with evidence, sustainability, and the things that make life worth living.Top 3 TakeawaysLifestyle medicine works best when combined with contemporary medicine. It’s about integration, not replacement.Supplements aren’t shortcuts. A handful have evidence, but most benefits come from food, movement, and rest.Health is functional. Can you carry your bag, climb your stairs, and enjoy your life? That’s the real test of longevity.Episode MentionsPremier Cardiovascular Health & Performance Podcast, Episode 23: Building the Ultimate Hybrid Athlete: Strength, Endurance, and Tactical Performance with Drew HammondThe Science of Human Performance: Part 1 — MOPs & MOEThe Science of Human Performance: Part 2 — MOPs & MOEsThe Science of Human Performance: Part 3 — MOPs & MOEsResources American College of Lifestyle Medicine – Professional organization advancing the field of evidence-based lifestyle interventions for clinicians and health teams.Examine.com – Independent database breaking down peer-reviewed nutrition and supplement studies with unbiased summaries.Vitamin D Research – Widely studied for roles in bone health, immune support, and chronic disease prevention, particularly in deficient populations.Omega-3 Fatty Acids (EPA/DHA) – Evidence supports benefits for cardiovascular health, cognition, and inflammation control.Creatine – Backed by strong data for muscle performance and recovery, with emerging evidence for neuroprotection.Magnesium – Shown to improve sleep quality, recovery, and cardiovascular support.NAD Derivatives (NMN, NR) – Promising early data on mitochondrial and cellular aging, but still in early research stages for humans.Stanford Lifestyle Medicine – Academic center driving research, clinician training, and public education on the role of behavior in health.Restore Hyper Wellness – National wellness clinics providing recovery and longevity services, where Dr. Pojednic serves as Director of Scientific Research.Guest Bio: Dr. Rachele PojednicDr. Rachele Pojednic, PhD, EdM, FACSM, is a leading voice in nutrition, exercise science, and lifestyle medicine. She is the Founder of Strong Process, Chief Scientific Officer at Restore Hyper Wellness, and Director of Education at Stanford Lifestyle Medicine. Dr. Pojednic also holds a faculty appointment at Stanford University and has been a research associate at Harvard Medical School.She is a sought-after global speaker and educator known for making science practical and inspiring. Her work spans academia, wellness, and clinical care, with a mission to empower people to live stronger, healthier, and more vibrant lives.Connect with Dr. Pojednic:Website: rachelepojednic.com Strong Process: strongprocess.com Stanford Lifestyle Medicine: longevity.stanford.edu/lifestyle/lifestyle-team/bio-pojednic/ Restore Hyper Wellness: restore.com/restore-medical-team/dr-rachele-pojednic Instagram: @rachelepojednicLinkedIn: linkedin.com/in/rachelepojednicLet’s Connect:Work with me: Premier Cardiovascular HealthFacebook: https://www.facebook.com/chris.huff.9480Instagram: @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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    2 ore e 24 min