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

On today’s episode, we discuss making timing for our health. Why do some people do and others don’t? What are some tips and tricks to make time for our health consistently. We discuss these and many other health and wellness topics. This episode was recorded on August 29, 2002

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

On this episode, we mostly talk about streaks and how they can help you achieve your goals and how various people think about streaks, what goals they try to achieve/maintain using streaks, how people track their streaks, and other related topics. Streaks, both health and wellness as well as life streaks that have nothing to do with health and wellness (career, family, relationships, hobbies, self improvement, continuous improvement, etc. etc.) can be a spectacular way to be accountable to your goals. And, in our experience, having both health and wellness and life goals (i.e., being well-rounded in life in general including with streaks) increases the chance of sustaining good health and wellness habits going forward, vs being too extreme where one oscillates between executing health and wellness goals while neglecting life goals (streaks), and vice versa (where this cycle repeats and repeats over time where one is healthy for a while neglecting life goals, then one focuses on life goals and neglects health and wellness goals, REPEAT. True health and wellness mastery happens in life when one can incorporate and prioritize health and wellness into life along with other life goals (vs being too extreme on one end or the other). This almost always requires lifestyle changes to accomplish, but it worth it!

On this episode, we discuss the ups and downs of health and wellness during our lives; How do we react when we get for blood work results? Using streaks to keep up accomplishments; The importance of having the right gear to be able to run outside in any weather environment, and other health & wellness related topics. This episode was recorded on June 2, 2021

On today’s episode, we discuss the ultramarathon race tragedy where 21 ultramarathon runners died during a race due to extreme weather conditions.

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.

On this podcast, we discuss our metabolism. What might speed it up and slow it down, as well as commentary from the group about various related health topics.