In this empowering and myth-busting conversation, Dr. Jeremy Bettle sits down with internationally recognized performance nutrition expert Dr. Dana Lis to separate evidence from hype in the crowded space of online nutrition advice. They explore everything from protein timing and carb confusion to female-specific nutrition needs, the impact of social media, and the dangers of chronic underfueling. If you’re tired of black-and-white answers and ready for nuance, science, and practical guidance—this episode is your blueprint.

Dr. Dana Lis is internationally recognized for her leadership and versatile roles across the field of Performance Nutrition. Aside from being one of the few Registered Dietitians decorated with the renowned IOC Diploma in Sport Nutrition and PhD, she seamlessly aligns the three key elements shaping the field of Performance Nutrition: practice, research, and industry. Her expertise in these pillars has led the advancement of the field for over fifteen years. During this time, she has almost exclusively supported Olympic and professional sport across several continents and a spectrum of disciplines. A lifelong learner with a tireless drive for excellence, Dana brings nuanced insights and a depth of knowledge that truly impact athlete health and performance.

Heading into her 4th season as the Performance Nutrition Consultant for the Golden State Warriors, Dana’s leading research in the Department of Neurobiology, Physiology and Behavior (University of California Davis, Baar Lab) has presented an ideal integration of research-based nutrition strategies aimed at reducing injury risk and improving return-to-play—supporting the Warriors’ 2021–22 Championship season.

• Instagram: @performancenutritionpros

• Website: Performance Nutrition Professionals

• ResearchGate

• LinkedIn

1. Audit Your Food Rules

   List out your current beliefs about food—then trace back where they came from. Are they evidence-based or just cultural conditioning?

2. Fuel Consistently, Not Perfectly

   Focus on regular protein intake (2–3g/kg of body weight), quality carbs, and consistent meals. Progress comes from patterns, not perfection.

3. Personalize, Don’t Generalize

   There’s no one-size-fits-all diet—especially for women. Tune your nutrition strategy to your life phase, goals, and unique physiology.

• Influencer nutrition advice often lacks nuance and ignores individual needs.

• Protein before workouts helps—but isn’t make-or-break. Focus on overall intake and timing that works for your schedule.

• Fearing carbs undermines cognitive function and exercise recovery; they’re essential for performance and hormone health.

• Chronic caloric deficits—especially in women—lead to metabolic slowdown, bone loss, and hormonal dysfunction (R.E.D.-S).

• Building lean mass requires adequate energy intake. Muscle gain while underfueling is rare and unsustainable.

• Gut health, variety, and real food matter more than the perfect supplement stack.

• Most MDs have little to no formal nutrition training—always vet sources of advice.

• Track weekly patterns, not daily calorie fluctuations. One meal won’t derail your goals.

• Flexible, personalized plans support both longevity and sustainability.

• Relearning how to eat with less anxiety can require the support of both dietitians and mental health professionals.

Making Sense of Wearables: From Data Overload to Real-Life Recovery with Gary McCoy

In this episode of The Vitality Collective Podcast, Dr. Jeremy Bettle is joined by longtime friend and pioneer in sport performance tech, Gary McCoy. Together, they explore the evolution of wearable technology from elite sports to everyday consumers. They dissect the promises—and pitfalls—of devices that claim to optimize sleep, measure readiness, and monitor performance. This candid conversation is a masterclass on how to interpret health data meaningfully, avoid being misled by numbers, and focus on what truly improves vitality and performance.

Gary McCoy is a leading figure in performance technology and applied sports science. Originally from Melbourne, Australia, Gary has worked across the globe with elite organizations including the MLB, NBA, and national teams, playing pivotal roles in injury prevention and athlete performance. He was instrumental in launching Catapult Sports into the U.S. market and has since been involved in AI-based athlete monitoring and advisory roles in wearable tech innovation. Gary blends deep biomechanical expertise with practical, athlete-centered strategies that enhance performance and wellbeing.

• gary@mccoyperformance.com

• Catapult Sports

• Eight Sleep

• CoachMe Plus
  
  

1. Define Your Goal First: Before purchasing any wearable, ask yourself what health or performance goal you’re targeting. This ensures your tech supports your needs, not the other way around.
   
   

2. Trust How You Feel: No data point should override how your body feels. Use wearables as a guide—not a dictator—for your daily wellness decisions.
   
   

3. Track Over Time, Not In Isolation: The most valuable insights come from patterns. Use your data to spot trends, not to judge a single day’s results.
   
   

• 🧠 Data ≠ Truth: More data doesn’t automatically lead to better decisions; interpretation is everything.
  
  

• 🛏️ Actigraphy is Limited: Sleep wearables mostly track movement and may misclassify sleep stages. Don’t obsess over deep sleep metrics.
  
  

• 💡 Data Informs, It Doesn’t Decide: Use wearables to inform decisions, not to make them.
  
  

• 💓 Heart Rate Monitoring Accuracy Varies: Wrist-worn devices often produce unreliable heart rate data during exercise; chest straps or rings are more accurate.
  
  

• 🧘 Mind Over Metric: Emotional and cognitive states play a larger role in performance than many wearable metrics account for.
  
  

• 🎯 Goal Alignment is Key: Choose the wearable that fits your objective—not the flashiest brand.
  
  

• 📉 Placebo Effect is Real: Poorly interpreted data can negatively influence performance through belief alone.
  
  

• 🕵️ AI Isn’t Ready Yet: Inaccurate or inconsistent data limits AI’s usefulness in predicting athlete health or readiness.
  
  

• 🔄 Monitor Trends, Not Snapshots: A single poor night of sleep shouldn’t define your recovery; look for long-term patterns.
  
  

• 🤝 Talk to Your Body: The most advanced readiness score still can’t replace asking, “How do I feel today?”
  
  

In this enlightening conversation, Dr. Jeremy Bettle sits down with renowned sleep physician and researcher, Dr. Cheri Mah, to explore the transformative power of sleep on cognitive and physical performance. From elite athletes to high-performing executives, Dr. Mah shares practical strategies for optimizing sleep to unlock untapped potential. Together, they dive into the science behind sleep stages, circadian rhythms, and the role of sleep in leadership, decision-making, and emotional regulation. This episode is packed with actionable insights for anyone looking to perform—and feel—their absolute best.

Dr. Cheri Mah is a sleep physician, research scientist, and one of the leading experts on sleep and peak performance. With over 20 years of experience, Dr. Mah has worked extensively with professional sports teams across the NBA, NFL, NHL, MLB, and F1, as well as military and corporate executives. Her pioneering work focuses on maximizing recovery, enhancing performance, and translating cutting-edge sleep science into practical strategies. She holds board certifications in internal medicine and sleep medicine and has trained under Dr. William Dement, a founding father of sleep research.

• Website: www.drcherimah.com
  
  

• Instagram, X (Twitter), Facebook, LinkedIn
  
  

• Newsletter signup available via her website
  
  

1. Shift Your Mindset: View sleep not as the end of today, but as the beginning of tomorrow. Prioritize it as an investment in your next day’s success.
   
   

2. Start Small: Add just 15 minutes of extra sleep each night or establish a 5-minute wind-down routine to gradually build better sleep habits.
   
   

3. Create a Sleep Support System: Align your sleep goals with a partner or friend for mutual accountability and success.
   
   

• Sleep is an active process essential for cognitive and physical regeneration.
  
  

• Deep sleep promotes muscle recovery; REM sleep is critical for memory and emotional health.
  
  

• Consistency in sleep timing is as important as duration.
  
  

• Morning sunlight and minimizing evening blue light are key strategies for circadian alignment.
  
  

• High performers outside of sports often undervalue sleep’s role in decision-making and emotional regulation.
  
  

• Even small improvements in sleep can significantly boost performance and well-being.
  
  

• Alcohol, even in small amounts, negatively impacts sleep quality.
  
  

• Recovery sleep can effectively pay back short-term sleep debt if managed over weeks.
  
  

• Leadership sleep habits impact team psychological safety and overall performance.
  
  

• A structured approach to managing travel and jet lag can mitigate cognitive declines.
  
  

In this episode of The Vitality Collective Podcast, Dr. Jeremy Bettle sits down with Simon Kearney, a veteran of elite Australian sport and the founder of Readiness. They explore how performance strategies used in professional sports can be applied to everyday life and business, focusing on psychological wellbeing and the power of proactive monitoring. The conversation unpacks the evolution of wellness questionnaires in elite sport, the importance of individualized wellbeing data, and how Readiness is helping organizations build thriving, resilient workforces. If you’re looking to optimize performance through better mental health, this episode is a game-changer.

Simon Kearney is the founder of Readiness, a mental wellbeing and performance platform that brings the science of elite sport into workplaces. With over 20 years in elite Australian sport—including roles in AFL, NRL, tennis, and basketball—Simon specialized in sports science and conditioning, holding senior positions at clubs like Melbourne Storm and St. Kilda. After experiencing burnout, Simon transitioned into corporate wellbeing, founding Readiness with the goal of helping people monitor and manage their holistic health using data-driven tools and evidence-based interventions.

• Website: https://www.readiness.com.au
  
  

• LinkedIn: Readiness on LinkedIn

• Email: simon.kearney@readiness.com.au
  
  

1. Check in with yourself and others regularly – Use a consistent, simple method like a wellbeing survey or brief reflection to stay aware of your mental state.
   
   

2. Treat performance like an athlete would – Understand that every meeting, project, and decision is a performance moment. Optimize your body and mind to show up strong.
   
   

3. Lead with empathy – Whether you’re an employee or employer, recognize the human behind the role. Personalized, compassionate support drives better outcomes.
   
   

• Monitoring psychological wellbeing proactively is just as critical as tracking physical health—especially for sustained performance.
  
  

• The wellbeing questionnaire, born in elite sport, helps capture trends in mood, stress, sleep, and more to make timely interventions.
  
  

• Burnout and stress often arise unnoticed; having data can highlight small changes before they spiral.
  
  

• Organizations that engage employees in mental wellbeing on company time see better engagement and performance.
  
  

• Financial stress, work-life balance, and the ability to handle trauma are the top stressors reported across industries.
  
  

• The buddy system within Readiness creates human connection and support, key to mental health improvement.
  
  

• Employers can use anonymous data to guide strategic decisions—like adjusting work schedules or investing in sleep education.
  
  

• Tech must be paired with human follow-up; data without action leads to disengagement.
  
  

• Legislation in Australia is pushing psychosocial safety, making proactive wellbeing programs not just smart—but required.
  
  

• Performance, whether in sport or business, is built on the same human principles—rest, recovery, preparation, and support.
  
  

In this impactful episode of The Vitality Collective Podcast, Dr. Jeremy Bettle returns to the mic alongside his wife and co-founder, Michelle Bettle, to dive deep into the science of brain health and how movement fuels mental clarity and longevity. Drawing from real-world experience and recent talks in their local community, they unpack how strength training, cardiovascular exercise, and meaningful connection aren’t just good for the body—they’re essential for the brain. Whether you’re a seasoned athlete or just getting started, this episode offers hope, practical tools, and a reminder that your brain health is absolutely within your control.

Michelle Bettle is the co-founder of The Vitality Collective, a Pilates instructor, wellness educator, and the long-time partner-in-health of Dr. Jeremy Bettle. With two decades of shared experience exploring human performance and wellness, Michelle brings a deeply intuitive and accessible approach to brain and body health. Her thoughtful questions and insights make this episode especially relatable for anyone looking to understand the “why” behind their wellness choices.

• The Vitality Collective: www.vitality-collective.com

Related Episodes:

[Dr. Dennis Hughes – Proactive Medicine for Brain Health]

[Dr. Melissa Lim – Sleep and Brain Health]

[Dr. David Petrino – Cognitive Performance]

[Dr. Kelly Casperson – Hormonal Health and the Brain]

✅ 3 Actionable Items You Can Implement Today:

1. Stop drinking – Alcohol negatively affects brain health and neurochemistry. Removing it is one of the most powerful first steps you can take.

2. Do 15 minutes of circuit-style weight training – Even short sessions provide massive cognitive and metabolic benefits, from boosting BDNF to improving insulin sensitivity.

3. Take a walk after dinner – This simple habit helps regulate blood sugar, enhances insulin sensitivity, and supports both metabolic and brain health.

💡 Top Takeaways:

Your brain is not connected to your body—it is your body. It operates as one integrated system.

• Strength training triggers a chemical cascade (BDNF, IGF-1, GH, testosterone) that supports brain cell creation, memory, and focus.

• You don’t need to lift heavy right away—start where you are, safely, and progress gradually.

• Brain health is not determined by genetics alone—modifiable lifestyle factors play a major role.

• Insulin resistance and poor metabolic health significantly impair energy delivery to the brain.

• Aerobic exercise (Zone 2) increases blood flow, improves glucose delivery, and enhances brain vascularization.

• High-intensity intervals offer short, sharp boosts in focus, mood, and metabolic efficiency—even in just 5–15 minutes.

• Women benefit from strength training just as much as men—hormones like testosterone play vital cognitive roles in both sexes.

• Don’t chase perfection—start with what you can do today and build from there.

🎙️ Episode Title:

Redefining Masculinity: Emotional Mastery, Leadership, and the Power of Men’s Work with Craig White

📝 Episode Summary:

In this powerful and heart-centered episode of The Vitality Collective Podcast, Dr. Jeremy Bettle is joined by renowned men’s coach Craig White, affectionately known as “Mr. Miyagi,” to explore the evolving landscape of masculinity. Broadcasting from the Sacred Valley of Peru, Craig shares deep insights into emotional intelligence, relational presence, and leadership in the modern male experience. From unraveling societal conditioning to reclaiming our full emotional range, this conversation dives into the work required for men to lead with integrity, groundedness, and heart. Whether you’re looking to step more fully into your purpose, understand your triggers, or foster healthier relationships, this is a conversation not to miss.

👤 Guest Bio – Craig White:

Craig White is a globally respected men’s coach, leadership mentor, and founder of Craig White Mentoring. Known for his integrative approach that blends ancient wisdom, somatic practices, and modern psychology, Craig has coached elite performers, top-level executives, and sports leaders around the world. With a background in professional rugby and years of work in transformative men’s circles, Craig is passionate about helping men become whole, embodied leaders. His signature offering, the ICONIC Program, guides men through a 7-month journey including a transformative retreat in Peru.

🔗 Connect with Craig White:

• Website: craigwhitementoring.com

• Instagram: @craigwhitementoring

• YouTube: Craig White Mentoring

• Podcast: Dare to be Different (Available on YouTube, Spotify, Apple)

• LinkedIn: Craig White

✅ 3 Actionable Takeaways:

1. Make Peace with Your Past – Begin the work of understanding your childhood and family dynamics. Forgiveness and insight are key to freeing yourself from unconscious patterns.

2. Establish a Daily Presence Practice – Whether through meditation, movement, or breathwork, create space to ground yourself and regulate your nervous system.

3. Join or Create a Men’s Group – Find or build a safe space with other men to share vulnerably, practice emotional range, and reduce the shame and isolation that many men carry.

🔑 Key Takeaways:

• Masculinity is evolving: leadership today requires emotional range, relational presence, and groundedness.

• Many of our adult behaviors are shaped by unresolved childhood wounds and societal conditioning.

• The “shadow” or “basement” holds the parts of ourselves we’ve suppressed for love or survival.

• Emotional repression—especially grief—is rampant among men and must be expressed for healing.

• Practicing grounded anger expression is a powerful tool for healthy relationships and leadership.

• Breath, posture, and attention are essential for entering your home and relationships with presence.

• Men’s groups provide essential outlets for support, accountability, and emotional growth.

• True power is self-awareness, not dominance: knowing your story, your strengths, and your boundaries.

• We can’t expect our partners to carry our emotional load—men must build their own support systems.

• Long-term transformation requires consistent practice, not a single retreat or weekend experience.

🎧 Episode Summary:

In this powerful episode of The Vitality Collective Podcast, Dr. Jeremy Bettle is joined by Christina O'Connor, a registered dietitian and gut health expert from Pendulum Therapeutics. Together, they dive deep into the science of the microbiome, exploring how trillions of organisms in our gut impact everything from metabolism and mood to immune function and long-term health. Christina shares fascinating insights into GLP-1, the gut-brain axis, postbiotics like butyrate, and why modern probiotics might be missing a key player—Akkermansia muciniphila. This conversation is a must-listen for anyone looking to optimize their gut health, naturally boost metabolism, and create a foundation for lasting vitality.

👩‍⚕️ Guest Bio:

Christina O'Connor is a Registered Dietitian with extensive experience in gut health and functional nutrition. She is a clinical educator at Pendulum Therapeutics, a company at the forefront of microbiome research, known for developing innovative probiotic solutions—most notably including Akkermansia muciniphila, a strain with promising metabolic and neurological benefits. Christina’s expertise spans nutrition, functional medicine, microbiome science, and patient education, and she’s passionate about helping people heal their bodies through diet, targeted supplementation, and lifestyle interventions.

🔗 Connect with Christina & Pendulum:

• 🌐 Website: www.pendulumlife.com

• 🌐 Instagram: pendulumlifeco

✅ 3 Actionable Items You Can Start Today:

1. Add More Fiber – Start slowly and build up your intake with chia water, prebiotic-rich veggies (onions, green bananas), or prebiotic sodas to feed beneficial gut bacteria.

2. Prioritize Sleep – Quality sleep boosts gut repair and immune resilience. Optimize your sleep hygiene to support overall vitality.

3. Find Daily Joy – Reduce stress and promote mental wellness by doing something that genuinely brings you happiness every day. Joy is good for your microbiome too!

🔑 Key Takeaways:

• The microbiome influences nearly every body system, from metabolism to mental health.

• GLP-1, a powerful hormone made in the gut, impacts satiety, cravings, blood sugar, and even addiction-related brain activity.

• Fiber is essential to feed butyrate-producing bacteria that help trigger GLP-1 production and support gut lining health.

• Akkermansia muciniphila is a keystone strain that protects the gut barrier, supports immune modulation, and promotes metabolic health—but can’t be obtained through food or the environment.

• Polyphenol-rich foods (like green tea, pomegranate, dark chocolate) are crucial for nourishing Akkermansia and other gut-friendly strains.

• Fermented foods like pickled onions and kombucha add beneficial bacteria and aid digestion—but watch the sugar content.

• Probiotic use after antibiotics (or even during, strategically) helps restore and protect the microbiome.

• Stress weakens the gut barrier and disrupts microbial balance—simple breathing exercises can counter this.

• Pendulum’s glucose control formulation has been clinically shown to improve blood sugar regulation, rivaling traditional diabetes meds like metformin.

• Microbiome repair is a gradual process—give new regimens at least 3 months for real change.

🎧 Episode Summary:

In this deeply moving episode of The Vitality Collective Podcast, Dr. Jeremy Bettle sits down with Kevin Vance—former Navy SEAL, firefighter, and advocate for healing through plant medicine. Kevin opens up about his powerful journey through elite military service, injury, and burnout, leading to profound healing via traditional plant medicine and community connection. They unpack the vital difference between synthetic psychedelics and traditional plant-based practices, the importance of integration and support, and why community-based healing is essential for veterans, first responders, and society at large. This is an inspiring and cautionary conversation about trauma, resilience, and rediscovering vitality through reconnection—with nature, self, and others.

👤 Guest Bio:

Kevin Vance is a retired Navy SEAL, and recently retired firefighter and FEMA rescue specialist. With a decorated career spanning military special operations and frontline emergency response, Kevin experienced firsthand the toll that high-performance, high-stress environments take on the body and mind. After suffering from TBI, chronic nervous system dysregulation, and burnout, he began a personal healing journey that led him to traditional plant medicine. Today, he is a passionate advocate for conscious and responsible psychedelic therapy, bridging Indigenous wisdom with modern medicine to support the healing of veterans, first responders, and broader communities.

🌐 Guest Links:

• The Mission Within

• Coast to Coast Foundation (Veteran Nonprofit)

• The Coming Home Project

• one805 - Santa Barbara First Responders

✅ 3 Actionable Takeaways:

1. Be Patient on the Healing Path

Don’t rush into plant medicine or psychedelic therapies—seek reputable, well-trained facilitators and do the necessary preparation work.

2. Reconnect with Community

Healing happens in relationship. Seek out or create environments of support, where vulnerability is honored and connection is prioritized.

3. Support Those Who Serve

Whether through advocacy, donations, or simply showing up—support your local veterans and first responders in tangible ways. A handshake, a meal, or a letter to your senator goes a long way.

🔑 Key Takeaways:

• The distinction between “psychedelics” and “plant medicine” lies not just in chemistry, but in tradition, intention, and reverence.

• Trauma healing must be approached holistically—addressing physical, psychological, and spiritual wounds.

• Nervous system dysregulation from high-stress roles (like SEALs and firefighters) is widespread and often goes untreated for years.

• Integration after plant medicine experiences is as important as the journey itself—ongoing support is vital.

• A lack of legitimate training in the psychedelic space poses real dangers. Vet your facilitators thoroughly.

• Traditional Indigenous wisdom, when combined respectfully with clinical science, offers powerful healing potential.

• Self-compassion is often the missing key in male-dominated performance environments—and it opens the door to true healing.

• Community support isn’t optional—it’s central to sustainable mental and emotional health.

• Every person deserves access to healing, not just elite military operators. The ripple effects must serve broader society.

• True vitality comes not from peak performance alone, but from wholeness, connection, and purpose.