Episodes
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In this episode of JOANTalks, I talk about forming habits and the value of resilience. Consistent approach is one of the most mechanistic ways of developing or changing ones behaviour.This can also be applied to our exercise and nutrition.
Tune in now! Don’t forget to like, share, and subscribe to JOANTalks!
Perspectives into the experience of successful, substantial long-term weight-loss maintenance: a systematic review:
https://pubmed.ncbi.nlm.nih.gov/33455563/ -
In this episode of JOANTalks, I talk about longevity and explore age-related muscle loss. We’ll discuss why our muscles lose strength as we get older, including changes in the distribution of type 1 and type 2 muscle fibers that affects the muscle quality, the loss of neuromuscular innervation and what we can do about the age-related decline.
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References:
A cross-sectional study of loss of muscle mass corresponding to sarcopenia in healthy Chinese men and women: reference values, prevalence, and association with bone mass:
https://link.springer.com/article/10.1007/s00774-013-0468-3
Innervation and Neuromuscular control in ageing muscle
Russle T. Hepple and Charles L. Rice
https://doi.org/10.1113/JP270561
Long-Term Endurance and Power Training May Facilitate Motor Unit Size Expansion to Compensate for Declining Motor Unit Numbers in Older Age
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.00449/full -
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In this episode of JOANTalks, we revisit the concept of nitrogen balance, protein sources and how do we apply the knowledge to our diet. Remember, protein is not, and should not be a percentage of calories.
ProteinGuideline:
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8#:~:text=General%20recommendations%20are%200.25%20g,dose%20of%2020%E2%80%9340%20g.&text=Acute%20protein%20doses%20should%20strive,essential%20amino%20acids%20(EAAs).
Tune in now! Don’t forget to like, share, and subscribe to JOANTalks!
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In this 2-part episode of JOANTalks, we will be talking about protein: what we don’t, but should know about protein. We cover what is protein, the daily recommended dietary allowance, digestible indispensable amino acid score (DIAAS) and how it can help us make a more informed decision on high quality protein and supplementation.Tune in now! Don’t forget to like, share, and subscribe to JOANTalks!DIAAS Score:https://www.researchgate.net/figure/Overview-of-digestible-indispensable-amino-acid-score-DIAAS-values-including-the-first_tbl1_358828785Structure of Amino Acid:https://www.researchgate.net/figure/amino-acid-structure_fig1_346573462
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“A poor diet supplemented is still a poor diet."
In this episode of JOANTalks, we talk about supplements. Supplements should be taken based on interventions. How do we minimise the risk of ingesting a supplement based on data? What are the potential rewards the consumer will get?
I will also share the supplements that I have been taking.
Tune in now! Don’t forget to like, share, and subscribe to JOANTalks!
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In this episode of JOANTalks, we discuss the factors influencing blood pressure readings, atherosclerosis, and common questions about exercise.
But what kind of exercise is most beneficial for people with hypertension?
While any exercise can be beneficial, aerobic exercise and moderate-intensity strength training are most effective in significantly reducing blood pressure.
Tune in now! Don’t forget to like, share, and subscribe to JOANTalks!
Factors Affecting Blood Pressure Reading:
https://fitnessfactory.com.sg/bp-variance-chart-2/EQUATION:
Predict the max HR is the Gelish et.al 207- (0.7 x age)
How to calculate the Heart-Rate Reserve for a 55 year-old with a resting Heart Rate at 70bpm?
Heart Rate Max (207- [0.7x55])= 169bpm
At a moderate pace of 55% Heart-Rate Reserve, the calculation will be 120bpm.
55% Heart-Rate Reserve (169-70) = (99 x 55) + 70bpm = 120bpm
American College of Sports Medicine Article:
https://www.acsm.org/docs/default-source/files-for-resource-library/exercising-your-way-to-lowering-your-blood-pressure.pdf?sfvrsn=1aa17ebd_2#:~:text=Preferably%2C%20ACSM%20recommends%20exercising%20on,hard%20should%20we%20push%20ourselves%3F&text=Therefore%2C%20an%20individual%20will%20have,moderate%20intensity%20of%2055%25%20HRR.
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As we age our blood pressure increases due to vascular stiffness.What is blood pressure? Why should you care? What does it affect?Listen in to my latest episode of JOANTalks as I share more with you.Don’t forget to like, share and subscribe to JOANTalks!
Links:
Harvard Health
https://www.health.harvard.edu/heart-health/tips-to-measure-your-blood-pressure-correctly#:~:text=Sit%20quietly%20for%20five%20minutes,a%20brief%20break%20in%20between.
American Heart Association
https://www.heart.org/en/news/2020/05/22/how-to-accurately-measure-blood-pressure-at-home
Singapore Heart foundation
https://www.myheart.org.sg/heart-news/measure-blood-pressure/ *meta analysishttps://www.thelancet.com/journals/lancet/article/PIIS0140-6736(02)11911-8/abstract Blood
Pressure and Aging
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805932/pdf/109.pdf
Hypertension and Nephropathy
https://pubmed.ncbi.nlm.nih.gov/16481878/
SPRINT MIND Trial: Blood Pressure and Dementia
https://jamanetwork.com/journals/jama/fullarticle/2723256SPRINT trial 2015https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4156910/#:~:text=The%20primary%20hypothesis%20for%20SPRINT,infarction%2C%20acute%20coronary%20syndrome%20not
Categories of BP in Adults
https://fitnessfactory.com.sg/pastedgraphic-1/
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In this episode, we talk about the strength pillar, highlighting the importance of resistance training, human movement patterns, and the decline in muscle strength and power with age.
Maintaining functional ability as you age is crucial, and this can be achieved through consistent resistance training. There's no age limit to begin now.
So, what's the distinction between training for strength and training for hypertrophy?
Listen to the episode to find out now!
Don’t forget to like, share and subscribe to JOANTalks!
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In this episode of JOANTalks, we talk the first pillar of health, which is your cardio pillar. We cover the peak aerobic performance, or usually termed as VO2 Max (Maximum Ventilation Rate of Oxygen).
What are factors contributing to VO2 Max and how do you increase it? Joan also spoke about ways to improve your endurance and how to measure your own aerobic performance. Listen now to find out!
Don’t forget to like, share and subscribe to JOANTalks!
References:
2018 Study on VO2 Max and Longevity:
https://pubmed.ncbi.nlm.nih.gov/29293447/
Table for Typical VO2 Max for both genders:
http://fitnessfactory.com.sg/wp-content/uploads/2024/03/VO2-Max-Chart-Male-Female.png
Revised Formula for Maximum Heart Rate:
208-0.7 x Your Age
Self-Test for VO2 Max without Heart Rate Monitor:
https://pikefitness.com/resources/calculators/1-mile-rockport-walk-test-vo2-max/
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In the this episodes, we talk about why is it important to have a goal in your training, why will training to be a centenarian athlete provide you a structure and how to identify the pillars of exercise where people are the most efficient.
Study - Physical activity and fat-free mass during growth and in later life
https://pubmed.ncbi.nlm.nih.gov/34477824/
Survey - Singapore National Population Health Survey 2022
https://www.moh.gov.sg/docs/librariesprovider5/resources-statistics/reports/nphs-2022-survey-report-(final).pdf
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In this episode of JOANTalks, we discuss on the topic of calories, energy balance and energy utilisation. What makes up the energy that is going in, compared to the energy that is going out? We also talk about the accuracy of food labels and wearable devices.
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Welcome to the first episode of JOANTalks!
Today, I'll talk about my journey in the fitness industry and how I got to where I am today.
Get ready for more engaging discussions on fitness, health, nutrition, longevity, mental health, and many more! Plus, I will be having some special guests joining me on the show in the coming episodes!
