Episode #557 Joe Friel on Testing to Determine Intensity

In this episode of The COACH DEBBIE POTTS Show, we dive into the fascinating world of muscle metabolism, mitochondria, and the critical role of NAD+ (nicotinamide adenine dinucleotide) in optimizing health and performance. Discover how these elements work together to enhance muscle endurance, energy production, recovery, and overall metabolic efficiency. Learn how Debbie integrates advanced tools like PNOE Metabolism Testing into her personalized coaching approach to help high-performing individuals and athletes thrive while avoiding burnout. Check out Tru Niagen and use our code COACHDEBBIEPOTTS Discover how NAD+ fuels muscle metabolism, supports mitochondrial health, and enhances energy production, endurance, and recovery. Learn how Debbie Potts integrates tools like PNOE Metabolism Testing into personalized coaching for peak performance and metabolic efficiency. Key Takeaways: NAD+ and Energy: Critical for ATP production and muscle performance. Exercise depletes NAD+, but supplementation with precursors like NR and NMN can help restore levels. Mitochondrial Health: Supports biogenesis and mitophagy, essential for endurance and recovery. PNOE Testing: Offers insights into metabolic efficiency, fat utilization, and areas for improvement. Tailored Strategies: Debbie combines NAD+ optimization with personalized nutrition, training, and recovery plans. Conclusion: NAD+ is essential for muscle performance and recovery. With PNOE Testing and Debbie’s coaching, achieve peak health and avoid burnout by optimizing metabolism and mitochondrial function. Resources: Debbie Potts Coaching: www.debbiepotts.net PNOE Testing: www.debbiepotts.net/pnoe NAD+ Supplements Follow Debbie: COACH DEBBIE POTTS on IG, FB and YouTube Channel  Call to Action: Connect with Debbie to optimize health and performance. Visit www.debbiepotts.net to start your journey!

Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Today, Coach Debbie chats with Dr. Navaz Habib, is the bestselling author of ‘Activate Your Vagus Nerve’, and the newly released ‘Upgrade Your Vagus Nerve’ He is also the host of ‘The Health Upgrade Podcast’. After graduating as class valedictorian from Canadian Memorial Chiropractic College in 2010 and went on to practice traditional chiropractic for years, until he utilized the power of functional medicine to transform his own health. Dr. Habib is the founder of ‘Health Upgraded’ an online functional health consulting clinic, supporting optimal health by elevating the awareness and function of the Vagus nerve. Share the video link:    • Heart Rate Variability & Gut Health C...   We discuss in PART ONE of our interview... What is your HRV... heart rate variability? How can we measure it? What can we do to improve our vagal nerve and HRV for health and longevity? Why should we care about the Vagus Nerve?  What causes the Vagus nerve to break down in the first place? What can we do to upgrade Vagus nerve function?  How does the vagal nerve get impacted by external sources and HIDDEN sources of internal CHRONIC stressors?  Website links: www.healthupgraded.com www.vagusnervebook.com www.thehealthupgradepodcast.com Social Media Links:   / drnavazhabib     / drnavazhabib     / drnavazhabib   What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey.  www.debbiepotts.net 

Metabolic Harmony for Health and Wellness Sign up for our first “Metabolic Harmony Webinar” to learn all about Vagal Nerve Stimulation, Heart Rate Variability and more on Wednesday, January 8th, 2025 at 9am PST but register first with our link- just ask me!   The vagus nerve and its function, vagal tone, are key elements in understanding health, performance, and longevity.  Improving vagal tone enhances the function of multiple body systems, leading to various health benefits: Stress Management: A robust vagus nerve helps lower cortisol, enhancing resilience to stress and reducing the risk of stress-related conditions like high blood pressure and insulin resistance. Reduced Inflammation: The vagus nerve activates the anti-inflammatory reflex, reducing chronic inflammation linked to diseases like heart disease, diabetes, and autoimmune conditions. Metabolic Health: Healthy vagal tone supports glucose and fat metabolism, helping with weight management and reducing metabolic issues. Mental Health: High vagal tone is linked to emotional resilience, reduced anxiety, and better mood by regulating brain neurotransmitters. Cardiovascular Health: It lowers heart rate, improves heart rate variability (HRV), and reduces the risk of cardiovascular diseases. Recovery and Performance: For athletes, improved vagal tone supports quicker recovery, better oxygen utilization, and enhanced sleep. Impact on Fat Loss, Performance, and Longevity: Fat Loss: Improves metabolism and controls stress hormones. Performance: Boosts recovery, endurance, and efficiency. Longevity: Reduces inflammation and improves cardiovascular health. Improvement Strategies: Measure: Use HRV and resting heart rate. Improve: Practice breathing exercises, yoga, meditation, cold exposure, and use devices like Neuvana Life for vagus nerve stimulation. Improving vagal tone supports overall health, performance, and longevity. Joins us for a 30 day VNS/HRV Challenge! January 20 – Feb 20, 2025 – Reduce stress, sleep better, improve resilience and measure your progress! ▪ The Challenge is free! You will need to purchase the XEN and SweetBeatHRV app and a heart rate monitor. ▪ You can purchase the XEN VNS device at https://neuvanalife.com/pages/shop – 20% promo code will be provided for 30 Day Challenge participants! ▪ Go to www.SweetWaterHRV.com for links to the SweetBeatHRV app in the Apple App store (Android coming soon!) – Choose your Heart Rate Monitor here! – https://sweetwaterhrv.com/healthsensors.shtml ▪ Go to WWW.SweetWaterHRV.com/30DayChallenge.shtml to sign up

Mitochondrial Density and Function Connection Rabbit Hole Unlocking Aerobic Capacity with Mitochondrial Health & PNOE Testing Episode Highlights: Join Coach Debbie Potts as we dive into the fascinating interplay between mitochondrial health, metabolism, and aerobic capacity. This episode explores how the powerhouses of our cells — mitochondria — dictate performance, endurance, and recovery. Using cutting-edge tools like PNOE Metabolic Analysis, we uncover how to evaluate and optimize mitochondrial function for peak athletic and everyday performance. What You’ll Learn: Muscle Metabolism and Energy Systems: How mitochondria produce ATP via oxidative phosphorylation. The difference between carbohydrate and fat metabolism and their impact on endurance and performance. The Role of NAD+: Why NAD+ is essential for mitochondrial energy production and cellular repair. How NAD+ levels can decline with age and stress, reducing metabolic efficiency and energy levels. The benefits of NAD+ precursors like Tru Niagen to enhance mitochondrial health. Fat-Burning Efficiency as a Marker of Health: What fat-burning efficiency reveals about mitochondrial and metabolic function. How PNOE analysis measures the balance of oxygen and carbon dioxide in your breath to assess your reliance on fats vs. carbohydrates. Factors that improve fat-burning efficiency, such as cardio training, sleep, sunlight exposure, and nutrition. Mitochondrial Density and Aerobic Capacity: How increased mitochondrial density enhances oxygen utilization, delays fatigue, and improves recovery. Training strategies like Zone 2 cardio and HIIT to promote mitochondrial biogenesis. Using PNOE Metabolic Testing and Functional Labs: How PNOE testing measures VO2max, respiratory exchange ratio (RER), and fat oxidation to gauge mitochondrial efficiency. Integrating functional lab tests to track NAD+ levels, oxidative stress, and other biomarkers of mitochondrial health. Personalized recommendations for improving mitochondrial function through exercise, nutrition, lifestyle, and supplements. Practical Takeaways for Listeners: Tips for building mitochondrial density with targeted cardio training. Nutritional strategies to fuel your metabolism, including anti-inflammatory diets and the role of supplements like Tru Niagen. Lifestyle hacks for better recovery, including sleep optimization and sunlight exposure. How to use PNOE metabolic analysis to track and optimize your metabolic and mitochondrial health. Special Offer: Take your mitochondrial health to the next level with Tru Niagen. Use the exclusive code COACHDEBBIEPOTTS at checkout to save 20% on your order! Click here to learn more about Tru Niagen and start saving!

Joe Friel - The Triathlon Training Bible Join us for an inspiring episode featuring Joe Friel, renowned endurance coach and author of "The Triathlon Training Bible." With over three decades of experience in the sport, Joe shares his insights on effective training strategies, injury prevention, and the mental aspects of triathlon. We’ll delve into his proven methodologies that have helped countless athletes reach their peak performance. Whether you're a beginner or a seasoned triathlete, Joe's expert advice will empower you to optimize your training regimen and achieve your racing goals. Tune in for valuable tips and stories that will motivate and elevate your triathlon journey! Episode Highlights: What is Your Training Intensity? Explore the importance of measuring intensity in your training regimen. Setting Training Zones: Learn how to define specific training zones for swimming, biking, and running. Intensity Distribution: Understand the significance of balancing training intensities for optimal performance. Lactate Acid Myth Buster: Joe debunks common misconceptions about lactate acid and its role in endurance sports. Using Math vs. Science on Fuel Switching: Dive into the concepts of Respiratory Exchange Ratio (RER) and breathing frequencies for effective fuel management. Retesting Protocols: Discover the benefits of retesting every three months to refine your training zones. Setting Zones Based on Science: Understand how to establish training zones based on fuel sources versus simple percentage calculations. VT1 and VT2 Explained: VT1: Ventilation rate increases at a faster rate than VO2, indicating a crossover point for fat and carbohydrate oxidation, with an RER of approximately 0.85 to 0.87. VT2: Occurs at an RER of 1.0, where glycogen/glucose becomes the primary fuel source, and CO2 output matches O2 intake. Tune in for expert insights that will enhance your triathlon training and performance! Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

Episode Overview In this episode, we break down the foundations of metabolism and its critical role in health and longevity. Learn the difference between carbohydrate and fat metabolism, how they fuel your body, and their connection to mitochondrial health. We also explore the groundbreaking role of NAD+ in cellular energy, repair, and aging, and discuss how supplements like Tru Niagen can support mitochondrial efficiency for metabolic health and longevity. Topics Covered in This Episode What is Metabolism? The process by which your body converts food into energy to fuel cellular functions. Key players: Carbohydrate metabolism and fat metabolism. Carbohydrate Metabolism Overview of glycolysis: breaking down glucose into energy. Importance of glucose as a quick energy source, especially during high-intensity activities. How efficient carbohydrate metabolism impacts blood sugar regulation and overall energy. Fat Metabolism Explanation of beta-oxidation: how fat is broken down in mitochondria for energy. Why fat metabolism is critical for sustained energy during long-duration activities or fasting states. The interplay between fat metabolism and metabolic flexibility. Mitochondrial Health: The Powerhouses of Your Cells Why mitochondria are central to energy production and metabolic health. How metabolic flexibility—the ability to switch between carbs and fat for fuel—relies on optimal mitochondrial function. The Role of NAD+ in Longevity NAD+ (Nicotinamide Adenine Dinucleotide) as a coenzyme essential for energy production. Its role in mitochondrial health, DNA repair, and reducing oxidative stress. Age-related decline in NAD+ levels and its impact on metabolic and cellular health. How Tru Niagen and Similar NAD+ Supplements Work Tru Niagen contains nicotinamide riboside (NR), a precursor that efficiently boosts NAD+ levels. Key benefits of NAD+ supplementation: Increased energy (enhanced ATP production). Improved metabolic flexibility (faster transitions between fat and carb metabolism). Activation of sirtuins (proteins that regulate mitochondrial health and stress resistance). Enhanced cellular repair mechanisms and reduced aging effects. Support for fat oxidation and overall metabolic health. Synergy with Lifestyle Interventions How exercise naturally boosts NAD+ levels and supports mitochondrial biogenesis. The role of fasting and caloric restriction in enhancing NAD+ synthesis. Dietary strategies to complement supplementation, focusing on foods rich in NAD+ precursors like tryptophan and niacin. Key Takeaways Metabolism is more than calorie burning—it’s the foundation of cellular energy and health. Carbohydrate and fat metabolism play unique roles in energy production and metabolic flexibility. Mitochondrial health is essential for sustaining energy and combating aging. NAD+ is a vital coenzyme that declines with age but can be restored with supplements like Tru Niagen, alongside exercise and a nutrient-rich diet. Call to Action Interested in enhancing your energy and longevity? Explore NAD+ supplementation, optimize your mitochondrial health, and fuel your body with metabolic flexibility in mind. Don’t forget to pair these strategies with regular exercise, balanced nutrition, and stress management for maximum benefits.

Achieving Metabolic Harmony: Your 4-Week Path to Vibrant Health in 2025 Episode Summary: In this episode, Coach Debbie Potts breaks down the exciting details of her upcoming Metabolic Harmony 4-Week Group Program, starting January 15, 2025. This transformational program is designed to help you take control of your health by balancing your metabolism, enhancing energy, and building sustainable habits. Tune in to learn how you can test, not guess, using cutting-edge tools like Heart Rate Variability (HRV) testing and vagal nerve stimulation. Plus, get the scoop on an exclusive 50% discount available for a limited time! What You’ll Learn in This Episode: What is Metabolic Harmony? Why balancing your metabolism is the key to vibrant health, energy, and longevity. Program Highlights: Weekly group coaching calls with Coach Debbie. Personalized accountability tools like PRACTICE BETTER journals and group chats. Insights from biometric testing with SweetBeat Life and Neuvana Life to optimize stress, recovery, and nervous system health. Weekly focus areas to create meaningful, lasting change. The Power of Testing, Not Guessing: How HRV tracking can help you understand your body’s response to stress and recovery. The role of vagal nerve stimulation in improving metabolic flexibility and emotional balance. Exclusive Offer: Save 50% on the program and join for just $297 when you register before the deadline! Who Is This Program For? High-performing individuals ready to take charge of their health. Anyone looking for a science-backed, personalized approach to metabolic wellness. How to Join: 📅 Program Starts: January 15, 2025 💻 Registration Details: Contact Coach Debbie at [email protected] to secure your spot. 🎯 Don’t miss this opportunity to invest in YOU for 2025! Connect with Coach Debbie: 🌐 Website: The WHOLESTIC Method 📧 Email: [email protected] 🎙 Podcast: The Coach Debbie Potts Show Let’s kick off 2025 with a plan for vibrant health and metabolic harmony! Tune in now to learn more and reserve your spot. #MetabolicHarmony #GroupCoaching #OptimizeYourHealth #HRV #VagalNerve #PersonalizedWellness

Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? How do you know if you have low hormones? What is the best test for your hormones?  Should you take hormone replacement therapy? How does chronic stress and over doing life impact our hormones? When should we start taking interest in creating our future self so we thrive as we age?  Watch our video and subscribe to the channel here Karen Martel, CEO of Hormone Solutions, heads a clinic and product line offering bioidentical hormone therapy and a holistic approach to addressing hormonal dysfunction in women during peri and post menopause. As a Certified Hormone Specialist and Transformational Nutrition Coach, Karen is a distinguished authority in women’s weight loss and hormonal health. As the esteemed host of the highly acclaimed women’s health podcast, “The Hormone Solution with Karen Martel,” she delves deeply into the intricacies of female fat loss, hormone optimization, and the complex interplay between hormones and overall health. Karen’s mission is to empower women with the knowledge they require to seize control of their well-being and thrive throughout every stage of life. Social Links    / karenmartelhormones     / karenmartelhormones      / @karenmartelhormones   Podcast: https://karenmartel.libsyn.com/site Free Gift Take the Hormone Quiz and find out which hormones could be stopping you from losing weight: https://karenmartel.com/lp/take-the-h...  What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie Potts on Social Media!

The Coach Debbie Potts Show – Sunday Rabbit Hole: Mastering Fat Metabolism and Metabolic Health 🎙️ Welcome back to The Coach Debbie Potts Show! Today’s episode dives deep into the rabbit hole of fat metabolism and metabolic health. Whether you're an endurance athlete or looking to improve your energy and body composition, this episode is packed with actionable tips to help you optimize your fat-burning potential and metabolic efficiency. Episode Highlights 1. Understanding Metabolism and Fat Metabolism Metabolism: The process your body uses to convert food into energy for essential functions. Fat Metabolism: The breakdown of fats to use as fuel, especially during low-intensity activities like walking or yoga. 2. Why Metabolic Health Matters Efficient energy use improves overall health, reduces disease risks, and supports weight and energy balance. Key Takeaways A balanced approach to nutrition, exercise, and recovery can enhance fat oxidation and energy efficiency. Small, consistent changes lead to sustainable metabolic health improvements. Tools like metabolic analyzers (e.g., PNOE) can help fine-tune your strategies. Your Action Steps This Week: Gradually reduce refined carbs and replace them with whole foods. Experiment with low carb around low-intensity workouts zone  Periodize your carb intake around workouts for performance optimization. Prioritize sleep, hydration, and stress management. Resources: Connect with Coach Debbie for personalized metabolic health coaching. Visit The WHOLESTIC Method Program for more tips and guidance. Let’s work together to rebuild, restore, and optimize your fat metabolism and energy! 🟢 Tune in every Sunday for more insights to help you thrive as you age. Don’t forget to share this episode with friends and leave a review! Where to Find Me: Instagram: @CoachDebbiePotts Website: DebbiePotts.net Podcast: Subscribe on Libsyn, Spotify, or Apple Podcasts!

Busting the Myth of Lactic Acid and Understanding Muscle Burn Episode Description: In this episode, we dive deep into the common misconceptions surrounding lactate and its role in exercise performance. Many people believe that lactic acid is responsible for the muscle burn we feel during intense workouts, but the truth is much more complex. Join us as we explore what really causes that burning sensation and how lactate functions as a valuable fuel source in our bodies. Key Topics: Myth of Lactic Acid: Lactic acid is often misunderstood in exercise physiology. The real byproduct of anaerobic metabolism is lactate, not lactic acid. The role of lactate in energy production during high-intensity exercise. Understanding Lactate: Produced during carbohydrate glycolysis when oxygen supply is insufficient. Serves as a crucial energy source for other tissues, including the heart and liver. Lactate Shuttling: How lactate is transported from muscle cells to other tissues for energy. The conversion of lactate back into pyruvate for ATP production. The Real Cause of Muscle Burn: The sensation of "lactic acid burn" is caused by the accumulation of hydrogen ions (H+), not lactate. The impact of acidosis on muscle function and performance. How the buildup of hydrogen ions lowers muscle pH and affects contraction efficiency. Lactate's Role in Recovery: Lactate acts as a buffer against acidity and helps delay fatigue. The importance of light activity in recovery to clear lactate and hydrogen ions. Key Takeaways: The “burn” during intense exercise signals muscle fatigue but is primarily due to hydrogen ion accumulation. Lactate is a beneficial byproduct that can support sustained exercise and aid recovery. Resources: https://debbiepotts.net/zoning-fueling-lactate-shuttling/ Joe Friel Podcast Daniel Crumback Podcast Ben Bikman Metabolic Classroom https://youtu.be/mjvB3Fg42D8?si=7VyASpGFU-15QNbm Connect with Us: Follow us on Instagram & Facebook under COACH DEBBIE POTTS Subscribe to the podcast for more insights on fitness, health, and performance. Please Share! If you enjoyed this episode, please rate and review us on your favorite podcast platform! Share it with fellow fitness enthusiasts and join the conversation about how to optimize performance through understanding our body’s metabolism.