Professional Supplements for Wise Athletes (click to see the huge "always on" discount)

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• Award-winning coach and VITALITY expert
• UCSB – Director of Sports Performance
• Brooklyn Nets Basketball – Head of Strength & Conditioning, Director of Nutrition
• Toronto Maple Leafs Hockey – Director of Sports Science & Performance
• Anaheim Ducks Hockey – Director of High Performance
• New York City Football Club – Director of High Performance
• Vitality Collective – Co-Founder

• Bettle earned a Ph.D in human performance and a master’s degree in exercise science
• from Middle Tennessee State University. He also holds earned his bachelor’s degree in sport and exercise science from
• Leeds Metropolitan University (England).

• Vitality-Collective.com

• The Core Injury Framework Injuries happen when the demands of an activity exceed the capacity of the tissue being asked to perform. Demands come in three forms: force (how hard the impact), velocity (how fast the contraction must happen), and direction (planes of movement the tissue hasn't been trained for). Training is the process of systematically raising capacity to match and just slightly exceed demands — not avoiding demands.
• "The Sport Is Not Enough" Principle Playing your sport builds sport-specific fitness but does not prepare the tissues for the worst-case demands of that sport. The athlete who only cycles or only lifts has gaps in planes of movement that become injury sites the moment life — or a new activity like pickleball — demands something different. Training must prepare the body for more than the sport itself.
• The Range of Training That Matters Four modalities, all necessary:
  • Strength training — high effort to near-failure, 8–12 reps; equivalent stimulus to heavy singles but dramatically lower injury risk
  • Cardiovascular training — continuous aerobic work
  • High-intensity intervals — critical for performance and longevity
  • Power training / plyometrics — massively underrated, but inherently risky; must be earned through the progression below
• The Progression — Sequence Matters This cannot be rushed or reordered:
  • Phase 1 — Foundation (weeks 1–8+): Core and hip training first. The core transfers force between upper and lower body — without it, every compound movement is a liability. Start with wall sits, hip work, fundamental movement patterns at 12–15 reps.
  • Phase 2 — Strength: Progress to squat (goblet squat) and hinge patterns. Move from 12–15 reps down to 6–12 reps with heavier absolute load. This is where strength, muscle mass, body composition, and bone density gains accumulate.
  • Phase 3 — Power (only after Phase 2 is established): Power = strength × speed. Sequence within this phase:
  • Slow eccentric loading first (3–4 second descent on squats, pause, fast up)
  • Fall-prevention drills: tip-toe fall-forward-and-catch, snap-downs
  • Vertical jumps in place (no box required for masters athletes)
  • Jump for distance, skater jumps side to side, single-leg jumps
  • Box jump...

Professional Supplements for Wise Athletes (click to see the "always on" discount)

• Doctor of Pharmacy (PharmD) degree from the University of Southern California School of Pharmacy and serves as adjunct faculty there.
• Hormone health influences everything from energy and sleep to mood, metabolism, and libido—yet mainstream treatments are often driven by generic protocols and limited lab interpretations. Dr. Patel has helped thousands of patients find clarity and results by looking beyond “normal” hormone levels and building therapy around how people actually feel and function. He offers a practical view into what personalized hormone care should look like—and where most systems are getting it wrong.
• He is globally regarded as an expert on glutathione, a molecule often referred to as the “master antioxidant,” and is recognized for research into its absorbable forms. He has authored a book titled The Glutathione Revolution: Fight Disease, Slow Aging & Increase Energy with the Master Antioxidant.
• Find Dr Patel here: centraldrugsrx.com and here: aurowellness.com

• The hard truth is that you cannot inject your way out of a broken lifestyle
• Sex hormone optimization is a necessary but small piece of the puzzle.
• Extra (more than the minimum) TRT is a poor solution to overcome poor lifestyle for stress and diet, and it comes with extra negative side effects.
• Find the least effective dose for your physiology; use bio-identical hormones (have to use every 1-3 days)
• How to “feel” like the young you. The solution pyramid is:
  • Sex hormones— 10% (necessary for older athletes but not sufficient)
  • Thyroid mgmt — 20% (pollution, autoimmune)
  • Diet / insulin - 30% (over eating, visceral fat)
  • Adrenals / Stress mgmt - 40% (lifestyle; sleep)
• Also have to address oxidative stress issues (glutathione).

• Episode 178 | Athletic Longevity isn't Easy | Brenden Egan PhD
• Episode 155 | Hormonal Triple Whammy | Kyle Gillett MD
• Episode 144 | Muscle for Athletic Performance | Mark Tarnopolsky MD PhD
• Episode 115 | Winning Athletic Longevity | Rick Cohen MD & Daniel Tawfik, Healthspan
• Episode 102 | Maximizing Performance Health | Jim Lavalle R.Ph.

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Professional Supplements for Wise Athletes (click to see the "always on" discount)

• Associate Professor of Sport & Exercise Physiology at Dublin City University
• Associate Dean for Research (Faculty of Science & Health)
• Current research investigates skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions ranging from athletes to older adults.
• Nutrients investigated include caffeine, creatine, omega-3 fatty acids, resveratrol, leucine, protein hydrolysates, beetroot juice, and exogenous ketones.
• Outside of academia, through his sporting career as an Gaelic footballer, Brendan has had a lifelong association with sport, training and performance at all levels of competition from grassroots to elite level, and also practices in the field as a performance nutritionist with emphasis on intermittent field-based team sports, and endurance athletes, most recently with the Dublin Hurlers and the Irish Paratriathlon team.
• Find Brendan's work here: https://www.researchgate.net/profile/Brendan-Egan and contact info here: https://www.dcu.ie/researchsupport/research-profile?person_id=35443
• https://sigmanutrition.com/episode591/

• Personal Peak & Glide Path— peak as high and as late as possible, then hang on baby.
• “Use it or lose it”. It’s an old thing but now we lose faster and it’s harder to get back. Consistency is the name of the game now. Spikes in training load and intensity lead to injury which leads to inconsistent training. DO NOT GET INJURED!
• “I’m not what I was” — so true. I can't train like I used to because I can’t recover as quickly. (And don’t have as much time?)... and my body doesn’t respond to stimulus as well as it used to either...ergo, I'm not what I was.
• What to consider for improved recovery? Sleep, adequate protein, adequate carbohydrate fueling, hot/cold exposure, hydration, hypoxia exposure. Dr Egan likes a hot bath (me too).
• Testosterone falling? What else isn’t what it was? How important to get back to more youthful function of the body?
• Balancing calories surplus against calorie deficit. Keep fat and protein steady; ramp carbs to match activity (“fuel for the work required")
• Protein load: active older athletes probably don’t have anabolic resistance. May not need extra protein for age but probably do need extra for extra exercise. (1.5-1.6g/kg per day). It’s not a silver bullet of course.
• Collagen for tendons? It can t hurt. Get collagen into bloodstream right before (30 min?) workouts. Wallsits might help.
• Periodization of training. (3-5 weeks cycles). Keep it fun. Cover your bases. Build in time for recovery day to day as well as deep recovery every few weeks.
• Minimum effective dose? What is the least attention I can put into an area of fitness to keep it alive. Is there Inverted U shaped curve for fitness. More is better but too much is possible. Is that true? Too little time in other key elements of fitness?
• Performance vs. health and athletic longevity: with time and recovery constraints, older athletes in particular have serious limitations. If you put too much into one area of athleticism, you necessarily have to neglect others. ...