This episode is sponsored by Lightstone DIRECT. Lightstone DIRECT invites you to partner with a $12B AUM real estate institution as you grow your portfolio. Access the same single-asset multifamily and industrial deals Lightstone pursues with its own capital – Lightstone co-invests a minimum of 20% in each deal alongside individual investors like you. You’re an institution. Time to invest like one.

–

In this episode, Dr. Huff unpacks the science, misconceptions, and practical strategies surrounding hypertension—affecting nearly half of U.S. adults and living up to its name as the “silent killer.” Drawing from the 2025 ACC/AHA guidelines and major studies that transformed blood pressure management, he explains why tighter control saves lives.

Dr. Huff walks listeners through proper blood pressure measurement (and why your home cuff readings matter more than the doctor’s office), the difference between primary and secondary hypertension, and major contributors like sodium intake, genetics, obesity, sleep apnea, and alcohol. He also highlights how lifestyle measures—weight loss, DASH nutrition, sauna use, meditation, resistance training, aerobic work, and even isometric exercises—can move blood pressure by 5–10 points each.

From personal anecdotes to clinical nuance, this episode gives listeners a clear, actionable roadmap for protecting long-term cardiovascular health and preventing the devastating complications of uncontrolled hypertension.

• How Hypertension Is Defined — Updated 2025 ACC/AHA ranges for normal, elevated, Stage 1, and Stage 2 hypertension.
• Why It’s Called the Silent Killer — Why most people have no symptoms until major organ damage occurs.
• How to Measure Blood Pressure Correctly — The “perfect conditions” checklist: seated 5 minutes, empty bladder, proper cuff size, heart-level arm positioning, and more.
• Primary vs. Secondary Hypertension — The 90–95% of cases caused by genetics/lifestyle vs. reversible causes like renal artery stenosis and sleep apnea.
• The True Damage of High Blood Pressure — How every 20/10 mmHg rise doubles the risk of death from heart attack or stroke.
• Lifestyle Strategies That Actually Work — Weight loss, the DASH diet, low sodium, adequate potassium, resistance training, aerobic training, sauna, meditation, breath work, and key supplements.
• When Medication Is Necessary — How to think about meds vs. lifestyle changes, and which drug classes are typically first-line.
• Debunking Myths — Why guidelines didn’t tighten “to prescribe more meds,” and valuable insights from the SPRINT trial.

Hypertension doesn’t scream—it whispers. And that silence makes it deadly. But the good news is that blood pressure is one of the most modifiable risk factors in medicine. Through intentional lifestyle changes and early detection, most people can dramatically reduce their risk—and many can achieve normal pressures without medications. Small daily choices can restore vascular health, protect the heart and brain, and prevent the long-term consequences of uncontrolled hypertension.

Whelton PK, Carey RM, Aronow WS, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults. J Am Coll Cardiol. 2018;71(19):e127–e248. doi:10.1016/j.jacc.2017.11.006 

SPRINT Research Group. A randomized trial of intensive versus standard blood-pressure control. N Engl J Med. 2015;373(22):2103–2116. doi:10.1056/NEJMoa1511939

Lewington S, Clarke R, Qizilbash N, Peto R, Collins R; Prospective Studies Collaboration. Age-specific relevance of usual blood pressure to vascular mortality. Lancet. 2002;360(9349):1903–1913. doi:10.1016/S0140-6736(02)11911-8

Law MR, Morris JK, Wald NJ. Use of blood pressure–lowering drugs in the prevention of cardiovascular disease: meta-analysis of 147 randomized trials. Lancet. 2003;362(9395):1527–1535. doi:10.1016/S0140-6736(03)14739-3

Cornelissen V, Smart N. Exercise training for blood pressure: a systematic review and meta-analysis. J Am Heart Assoc. 2013;2:e004473.

Appel LJ. Lifestyle modification as a means to prevent and treat high blood pressure. J Am Soc Nephrol. 2003;14(Suppl 2):S99–S102.

Suadoni MT, Atherton I. Berberine for the treatment of hypertension: a systematic review. Complement Ther Clin Pract. 2021;42:101287.

Rosenfeldt FL, Haas SJ, Krum H, et al. Coenzyme Q10 in the treatment of hypertension. J Hum Hypertens. 2007;21(4):297–306.

Zaccardi F, Laukkanen T, Willeit P, et al. Sauna bathing and incident hypertension. Am J Hypertens. 2017;30(11):1120–1125.

Gayda M, Paillard F, Sosner P, et al. Effects of sauna alone and postexercise sauna on blood pressure and hemodynamics in untreated hypertension. J Clin Hypertens. 2012;14(8):553–560.

Laukkanen T, Khan H, Zaccardi F, et al. Association between sauna bathing and cardiovascular/all-cause mortality. JAMA Intern Med. 2015;175(4):542–548.

Work with Dr. Chris Huff: Premier Cardiovascular Health

Facebook: https://www.facebook.com/chris.huff.9480

Instagram: @hufcm

Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.

This episode is sponsored by Lightstone Direct LLC. Lightstone DIRECT invites you to partner with a $12B AUM real estate institution as you grow your portfolio. Access the same single-asset multifamily and industrial deals Lightstone pursues with its own capital – Lightstone co-invests a minimum of 20% in each deal alongside individual investors like you. You’re an institution. Time to invest like one.

–

In this solo episode, Dr. Huff shifts the spotlight from VO₂ max and strength training to muscular endurance—the unsung hero of fitness and everyday life. He opens with a story about his wife’s marathon experience, using it to illustrate mental fortitude and resilience. From there, he dives deep into the physiology, training methods, and recovery strategies that make muscles capable of sustaining effort over time.

Listeners will learn what separates muscular endurance from pure strength or aerobic capacity, why it’s crucial for everything from hiking and travel to sports performance, and how to train it safely and effectively. Dr. Huff also shares his personal training split and recovery routine, including zone 2 cardio, weighted rucking, stair work, sauna, cold plunges, and smart nutrition.

This episode is a roadmap for anyone looking to age strong, perform better, and build the kind of fitness that lasts.

• Defining Muscular Endurance – What it is, how it differs from strength and VO₂ max, and why it matters for long-term performance.
• The Physiology of Endurance – How slow-twitch fibers, mitochondria, and capillaries work together to delay fatigue.
• Training Strategies – Combining zone 2 aerobic work, low-cadence high-resistance sessions, and strength training to enhance muscular endurance.
• Recovery Principles – Sleep, sauna, cold immersion, nutrition, and supplements like creatine and omega-3s that support muscle adaptation.

Muscular endurance isn’t just for athletes—it’s the foundation for living an active, capable life. Building it protects against fatigue, enhances resilience, and makes everyday movement easier. As Dr. Huff reminds us, endurance can be your superpower—it lets you keep moving, keep adventuring, and keep living strong.

Work with Dr. Chris Huff: Premier Cardiovascular Health

Facebook: https://www.facebook.com/chris.huff.9480

Instagram: @hufcm

Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.

In this solo episode, Dr. Huff tackles one of the most overlooked elements of peak performance: recovery. While training hard often gets the spotlight, Dr. Huff emphasizes that real progress happens during rest and recovery. He breaks down the science of heart rate variability (HRV), shares practical strategies to prevent overtraining, and highlights recovery tools that truly make a difference.

Listeners will gain insights into how he uses data from wearables, integrates sauna and cold plunges, and applies fueling strategies to maintain resilience. With a blend of personal experience and evidence-based guidance, Dr. Huff offers a roadmap to train smarter, recover better, and ultimately perform at a higher level.

• Understanding HRV – How devices like Whoop, Oura, Garmin, and Morpheus measure recovery and stress.
   
• The 80/20 Principle – Why structuring workouts with 80% low intensity and 20% high intensity maximizes results.
   
• Signs of Overtraining – Key physiological and psychological signals that indicate the need for rest.
   
• Effective Recovery Tools – Sleep, sauna, cold immersion, creatine, omega-3s, tart cherry juice, and more.
   
• Fueling for Performance – Why energy availability is critical and how under-fueling impacts both men and women.
  
   

Dr. Huff underscores that recovery is not weakness—it is the foundation of growth. Overtraining leads to plateaus, injury, and burnout, while proper rest unlocks the full benefits of training. By learning to balance stress with recovery, athletes and fitness enthusiasts can push their limits without sacrificing long-term health and performance.

• Plews DJ, Laursen PB, Stanley J, Kilding AE, Buchheit M. Training adaptation and heart rate variability in elite endurance athletes. Sports Med. 2013;43(9):773–81. doi:10.1007/s40279-013-0071-8. PMID: 23852425
   
• Kinnunen H, Rantanen A, Kenttä T, Koskimäki H. Feasible assessment of recovery and cardiovascular health via ring PPG vs. ECG. Physiol Meas. 2020;41(4). doi:10.1088/1361-6579/ab840a. PMID: 32217820
   
• Miller DJ, et al. Validation study of the WHOOP strap against polysomnography. J Sports Sci. 2020;38(22):2631–2636. doi:10.1080/02640414.2020.1797448
   
• Laborde S, Mosley E, Thayer JF. HRV and Cardiac Vagal Tone in Psychophysiological Research. Front Psychol. 2017;8:213. doi:10.3389/fpsyg.2017.00213
   
• Task Force of the ESC & NASPE. HRV standards of measurement. Circulation. 1996;93(5):1043–65. PMID: 8598068
   
• Theurl F, et al. Smartwatch-derived HRV: comparison with gold standard. Eur Heart J Digit Health. 2023;4(3):155–164. doi:10.1093/ehjdh/ztad022
   
• Seiler S. Best practice for training intensity and duration distribution. Int J Sports Physiol Perform. 2010;5(3):276–91
   
• Grandner MA. Sleep, Health, and Society. Sleep Med Clin. 2017;12(1):1–22
   
• Laukkanen T, et al. Association between sauna bathing and cardiovascular mortality. JAMA Intern Med. 2015;175(4):542–8
   
• Yamane M, et al. Does regular post-exercise cold attenuate muscle adaptation? Int J Sports Med. 2015;36(8):647–53
   
• Connolly DA, et al. Tart cherry juice blend for muscle damage prevention. Br J Sports Med. 2006;40(8):679–83
   
• Howatson G, et al. Tart cherry juice and recovery after marathon running. Scand J Med Sci Sports. 2010;20(6):843–52
   
• Bowtell JL, et al. Montmorency cherry juice reduces muscle damage. Med Sci Sports Exerc. 2011;43(8):1544–51
   
• Herbert RD, et al. Stretching to prevent/reduce soreness. Cochrane Database Syst Rev. 2011;(7):CD004577
   
• Vaile J, et al. Effect of hydrotherapy on recovery. Int J Sports Med. 2008;29(7):539–44
   
• Kreider RB, et al. ISSN position stand: safety/efficacy of creatine. J Int Soc Sports Nutr. 2017;14:18
   
• Jouris KB, et al. Omega-3 supplementation and inflammatory response. J Sports Sci Med. 2011;10(3):432–438
   
• Nieman DC, et al. Quercetin reduces illness after intensive exercise. Med Sci Sports Exerc. 2007;39(9):1561–9
   
• Mountjoy M, et al. IOC consensus statement: Relative Energy Deficiency in Sport (RED-S). Br J Sports Med. 2014;48(7):491–7
   
• Mountjoy M, et al. RED-S Clinical Assessment Tool (CAT). Br J Sports Med. 2015;49(21):1354
   
• Morpheus. Measuring your HRV & Recovery. Train with Morpheus. Available at: https://trainwithmorpheus.com/measuring-your-hrv-recovery/

Work with Dr. Chris Huff: Premier Cardiovascular Health

Facebook: https://www.facebook.com/chris.huff.9480

Instagram: @hufcm

Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.

When people hear “lifestyle medicine,” they often picture rejecting traditional care in favor of kale and meditation. But as Dr. Rachele Pojednic explains, lifestyle medicine isn’t about replacing contemporary medicine—it’s about strengthening it with the right daily health choices.

In this wide-ranging conversation, Dr. Pojednic and Dr. Huff explore the powerful role of food, movement, sleep, and social connection in shaping resilience, alongside the realities of clinical care. They also wade into the murky waters of supplements, misinformation, and the future of science communication.

Highlights include:

• The roots of lifestyle medicine — why it exists, how it differs from “lifestyle only,” and how clinicians can use it responsibly.
• The clinician’s role — not to be the expert in everything, but to recognize the importance of a team approach and willingness to connect patients with appropriate resources.
• Supplements and evidence — from vitamin D and omega-3s to creatine, magnesium, and NAD+, what research really supports (and what it doesn’t).
• The airport test — An analogy for real-world vitality and why functional strength matters more than six-pack abs.
• The boring basics — how consistent movement, whole foods, rest, and social connection outperform the flashiest biohacks.
• The communication gap — why clinicians and scientists must step into social media if they want to reclaim trust and accuracy in public health.

This isn’t a conversation about chasing perfection. It’s about aligning your health practices with evidence, sustainability, and the things that make life worth living.

1. Lifestyle medicine works best when combined with contemporary medicine. It’s about integration, not replacement.
2. Supplements aren’t shortcuts. A handful have evidence, but most benefits come from food, movement, and rest.
3. Health is functional. Can you carry your bag, climb your stairs, and enjoy your life? That’s the real test of longevity.

• Premier Cardiovascular Health & Performance Podcast, Episode 23: Building the Ultimate Hybrid Athlete: Strength, Endurance, and Tactical Performance with Drew Hammond
• The Science of Human Performance: Part 1 — MOPs & MOE
• The Science of Human Performance: Part 2 — MOPs & MOEs
• The Science of Human Performance: Part 3 — MOPs & MOEs

• American College of Lifestyle Medicine – Professional organization advancing the field of evidence-based lifestyle interventions for clinicians and health teams.
• Examine.com – Independent database breaking down peer-reviewed nutrition and supplement studies with unbiased summaries.
• Vitamin D Research – Widely studied for roles in bone health, immune support, and chronic disease prevention, particularly in deficient populations.
• Omega-3 Fatty Acids (EPA/DHA) – Evidence supports benefits for cardiovascular health, cognition, and inflammation control.
• Creatine – Backed by strong data for muscle performance and recovery, with emerging evidence for neuroprotection.
• Magnesium – Shown to improve sleep quality, recovery, and cardiovascular support.
• NAD Derivatives (NMN, NR) – Promising early data on mitochondrial and cellular aging, but still in early research stages for humans.
• Stanford Lifestyle Medicine – Academic center driving research, clinician training, and public education on the role of behavior in health.
• Restore Hyper Wellness – National wellness clinics providing recovery and longevity services, where Dr. Pojednic serves as Director of Scientific Research.

Dr. Rachele Pojednic, PhD, EdM, FACSM, is a leading voice in nutrition, exercise science, and lifestyle medicine. She is the Founder of Strong Process, Chief Scientific Officer at Restore Hyper Wellness, and Director of Education at Stanford Lifestyle Medicine. Dr. Pojednic also holds a faculty appointment at Stanford University and has been a research associate at Harvard Medical School.

She is a sought-after global speaker and educator known for making science practical and inspiring. Her work spans academia, wellness, and clinical care, with a mission to empower people to live stronger, healthier, and more vibrant lives.

Connect with Dr. Pojednic:

• Website: rachelepojednic.com 
• Strong Process: strongprocess.com 
• Stanford Lifestyle Medicine: longevity.stanford.edu/lifestyle/lifestyle-team/bio-pojednic/ 
• Restore Hyper Wellness: restore.com/restore-medical-team/dr-rachele-pojednic 
• Instagram: @rachelepojednic
• LinkedIn: linkedin.com/in/rachelepojednic

Work with me: Premier Cardiovascular Health

Facebook: https://www.facebook.com/chris.huff.9480

Instagram: @hufcm

Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.

When people hear “lifestyle medicine,” they often picture rejecting traditional care in favor of kale and meditation. But as Dr. Rachele Pojednic explains, lifestyle medicine isn’t about replacing contemporary medicine—it’s about strengthening it with the right daily health choices.

In this wide-ranging conversation, Dr. Pojednic and Dr. Huff explore the powerful role of food, movement, sleep, and social connection in shaping resilience, alongside the realities of clinical care. They also wade into the murky waters of supplements, misinformation, and the future of science communication.

Highlights include:

• The roots of lifestyle medicine — why it exists, how it differs from “lifestyle only,” and how clinicians can use it responsibly.
   
• The clinician’s role — not to be the expert in everything, but to recognize the importance of a team approach and willingness to connect patients with appropriate resources.
   
• Supplements and evidence — from vitamin D and omega-3s to creatine, magnesium, and NAD+, what research really supports (and what it doesn’t).
   
• The airport test — An analogy for real-world vitality and why functional strength matters more than six-pack abs.
   
• The boring basics — how consistent movement, whole foods, rest, and social connection outperform the flashiest biohacks.
   
• The communication gap — why clinicians and scientists must step into social media if they want to reclaim trust and accuracy in public health.

This isn’t a conversation about chasing perfection. It’s about aligning your health practices with evidence, sustainability, and the things that make life worth living.

1. Lifestyle medicine works best when combined with contemporary medicine. It’s about integration, not replacement.
    
2. Supplements aren’t shortcuts. A handful have evidence, but most benefits come from food, movement, and rest.
    
3. Health is functional. Can you carry your bag, climb your stairs, and enjoy your life? That’s the real test of longevity.

• Premier Cardiovascular Health & Performance Podcast, Episode 23: Building the Ultimate Hybrid Athlete: Strength, Endurance, and Tactical Performance with Drew Hammond
• The Science of Human Performance: Part 1 — MOPs & MOE
• The Science of Human Performance: Part 2 — MOPs & MOEs
• The Science of Human Performance: Part 3 — MOPs & MOEs

• American College of Lifestyle Medicine – Professional organization advancing the field of evidence-based lifestyle interventions for clinicians and health teams.
• Examine.com – Independent database breaking down peer-reviewed nutrition and supplement studies with unbiased summaries.
• Vitamin D Research – Widely studied for roles in bone health, immune support, and chronic disease prevention, particularly in deficient populations.
• Omega-3 Fatty Acids (EPA/DHA) – Evidence supports benefits for cardiovascular health, cognition, and inflammation control.
• Creatine – Backed by strong data for muscle performance and recovery, with emerging evidence for neuroprotection.
• Magnesium – Shown to improve sleep quality, recovery, and cardiovascular support.
• NAD Derivatives (NMN, NR) – Promising early data on mitochondrial and cellular aging, but still in early research stages for humans.
• Stanford Lifestyle Medicine – Academic center driving research, clinician training, and public education on the role of behavior in health.
• Restore Hyper Wellness – National wellness clinics providing recovery and longevity services, where Dr. Pojednic serves as Director of Scientific Research.

Dr. Rachele Pojednic, PhD, EdM, FACSM, is a leading voice in nutrition, exercise science, and lifestyle medicine. She is the Founder of Strong Process, Chief Scientific Officer at Restore Hyper Wellness, and Director of Education at Stanford Lifestyle Medicine. Dr. Pojednic also holds a faculty appointment at Stanford University and has been a research associate at Harvard Medical School.

She is a sought-after global speaker and educator known for making science practical and inspiring. Her work spans academia, wellness, and clinical care, with a mission to empower people to live stronger, healthier, and more vibrant lives.

Connect with Dr. Pojednic:

• Website: rachelepojednic.com 
• Strong Process: strongprocess.com 
• Stanford Lifestyle Medicine: longevity.stanford.edu/lifestyle/lifestyle-team/bio-pojednic/ 
• Restore Hyper Wellness: restore.com/restore-medical-team/dr-rachele-pojednic 
• Instagram: @rachelepojednic
• LinkedIn: linkedin.com/in/rachelepojednic

Work with me: Premier Cardiovascular Health

Facebook: https://www.facebook.com/chris.huff.9480

Instagram: @hufcm

Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.

When most of us think of saunas, we picture a spa or maybe a gym—somewhere to unwind after a workout. But what if those sweaty minutes could lower your risk of heart disease, stroke, and even dementia?

In this episode, I break down what happens when you step into the heat and why the research has convinced me that saunas aren’t just a luxury—they’re a science-backed way to build resilience:

• Ancient roots to modern wellness — from Finnish dry saunas to Native American sweat lodges to today’s infrared models.
• Inside the body — core temp rises, heart rate climbs, and your body releases endorphins, growth hormone, and brain-protecting proteins.
• The Finnish evidence — regular sauna users saw a 63% lower risk of sudden cardiac death, a 65% lower risk of dementia and Alzheimer’s, and a 60% lower risk of stroke.
• Performance boost — athletes who used saunas after training increased their endurance by 32% and reported less soreness.
• Other benefits — from easing depression symptoms to helping with sleep and chronic pain.
• The safety rules — why dose matters (15–30 minutes, 4–7 times per week) and why alcohol and saunas should never mix.

The bottom line? Saunas aren’t hype. They’re one of the most accessible, low-risk, high-upside tools we have for living longer, stronger, and healthier.

• Consistency counts. The benefits come from regular sessions, not the occasional sweat.
• Heart and brain love the heat. Saunas are linked with big reductions in cardiovascular disease, stroke, and dementia.
• Recovery edge. Used after workouts, saunas help athletes recover faster and perform better.

• Laukkanen, T., et al. (2015). Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Internal Medicine. PMID: 25705824
• Laukkanen, T., et al. (2017). Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age and Ageing. PMID: 27932366
• Kunutsor, S.K., et al. (2018). Sauna bathing reduces the risk of stroke in Finnish men and women: A prospective cohort study. Neurology. PMID: 29720543
• Scoon, G.S., et al. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport. PMID: 16877041
• Buro, A., et al. (2020). Hyperthermic baths for depression: A randomized controlled pilot trial. BMC Psychiatry. PMID: 33176757
• Kauppinen, K. (1997). Facts and fables about sauna. Annals of the New York Academy of Sciences. PMID: 9100952

Work with me: Premier Cardiovascular Health

Facebook: https://www.facebook.com/chris.huff.9480

Instagram: @hufcm

Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.

Mount Rainier is a 14,411-foot challenge of steep slopes, heavy packs, and unpredictable weather. But the real test? Pushing through the moments when your mind says “quit” and your body screams “enough.”

In this episode, Dr. Chris Huff shares:

• What it really feels like to climb Rainier (spoiler: there’s hail, exhaustion, and moments of doubt).
• The training regimen that made the difference between stopping halfway and reaching the summit.
• How physical fitness and mental resilience intertwine when you’re fighting altitude, fatigue, and the elements..
• Lessons from the mountain that apply to everyday life—whether your “mountain” is a climb, race, health goal, or just keeping up with your kids/grandkids.

Life is short, and our functional years are even shorter. This episode is about seizing those years, building the fitness to say yes to adventure, and proving to yourself that you can do hard things.

• Fitness is freedom. A high VO₂ max and a strong posterior chain aren’t just numbers—they’re your ticket to saying yes to life’s adventures.
• Pain is temporary, but regret can last forever. Never quit in your lowest moment—rest, refuel, and push through.
• Everyone has a mountain. Whether it’s a peak, a race, or keeping up with your kids, the preparation—and the reward—are the same.

1. Alpine Ascents International: The guiding service Chris recommends for first-time climbers.

Work with me: Premier Cardiovascular Health

Facebook: https://www.facebook.com/chris.huff.9480

Instagram: @hufcm

Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.

For those who live an active lifestyle, foot and ankle discomfort can be extremely frustrating. Dr. Jaqueline Donovan helps athletes stay in the game by teaching techniques for avoiding and treating the most common foot and ankle injuries.

She has cared for thousands of patients, educated hundreds of residents and fellows, and personally endured many of the same injuries she treats.  This perspective, rooted in humility and informed by evidence-based practice, gives her insights a compelling balance of credibility and real-world practicality.

In this conversation, we explore:

• Why most running injuries start with tight calf muscles (not your feet
• How to tell the difference between plantar fasciitis, achilles tendinopathy, and stress fractures
• The role of biomechanics, improper footwear, and under-stretching in chronic pain
• Conservative interventions that work—like night splints, CBD, and simple shoe modifications
• The importance of early treatment, especially in active patients
• A nuanced look at the rise in tendon injuries post-COVID

Dr. Jacqueline Donovan, DPM, FACFAS, is a double board-certified foot and ankle surgeon with a deep passion for helping people stay in motion—especially runners. From ankle sprains and stress fractures to plantar fasciitis and chronic overuse injuries, Dr. Donovan brings unmatched expertise to diagnosing and treating the conditions that sideline so many athletes. Her training spans co-chief residency at Grant Medical Center/OhioHealth and a rigorous orthopedic trauma fellowship, and she spent years mentoring surgical residents before returning home to the Cleveland area.

Now serving patients across University Hospitals Ahuja, Cleveland Clinic Fairview, and Erie Foot & Ankle Center, Dr. Donovan blends cutting-edge techniques like PRP injections and reconstructive surgery with a whole-person approach to care. She’s also a dedicated mother, outdoor enthusiast, and sports fan who understands firsthand the physical and emotional toll of being injured when movement is part of your identity.

In today’s episode, Dr. Donovan joins Dr. Chris Huff to break down the most common foot and ankle injuries in runners, how to prevent them, and what recovery really looks like—from both a clinical and human perspective.

Learn more about Dr. Donovan →

📍 Cleveland, OH

📸 Instagram: @ohiofootdocs

• Don’t ignore tight calves, a strong and well stretched posterior chain is key to preventing most foot and ankle injuries.
• Conservative treatment often works, but only if applied early. Delaying care often leads to more complex problems.
• Footwear matters more than most people realize. Shoes should support your structure, not just your style.

• Recommended footwear: Brooks, Saucony, New Balance, Hoka
• Night splints and heel lifts for plantar fasciitis and Achilles relief
• MLS laser therapy and platelet-rich plasma (PRP) for chronic tendon inflammation
• Lacing techniques for various shoe related foot complaints: 
  • 👉https://youtu.be/3qyS8j4WUbA?si=rl9_fvUP2trz2UBf 
  • 👉https://youtu.be/wmOFig9MIFs?si=gpvUvcQI_lIPLUgz&t=100

• Ep 29: The Grit and Grace of Dr. Tommy Martin - A discussion on family, faith, health, and training
• Ep 26: This One’s For The Kids - Coach Marcus Mason Discusses How To Help Your Young Athlete Succeed

Work with me: Premier Cardiovascular Health

Facebook: https://www.facebook.com/chris.huff.9480

Instagram: @hufcm

Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.

In this solo episode, Dr. Chris Huff unpacks the science behind creatine: how it works, who it’s for, and why it’s earned its place as one of the top three most effective supplements on the market. Whether you're an athlete, aging adult, or sleep-deprived parent, 

You'll learn:

• What creatine actually is, and how your body uses it to rapidly generate energy
• How the phosphagen system works during short, explosive activity
• The difference between creatine monohydrate and other trendy forms (spoiler: stick with monohydrate)
• How creatine supports brain health, mental clarity, and sleep deprivation
• Dosing, myths, safety, and how to choose a trusted, high-quality supplement

Creatine isn’t magic, but if you’re putting in the work, it’s a smart ally to have in your corner.

• Choose Quality Over Hype: Stick with creatine monohydrate, ideally Creapure, and make sure it’s NSF-certified.
• Start Small, Stay Consistent: 5g daily is a solid dose. Skip the loading phase if your stomach says no thanks.
• It’s Not Just for Muscles: Creatine has growing research supporting its cognitive and neuroprotective benefits.

Kreider et al. (2022) – ISSN Position Stand on Creatine
📄 DOI: 10.1186/1550-2783-4-6
 

Avgerinos et al. (2018) – Creatine and Cognition Meta-analysis
📄 DOI: 10.1016/j.exger.2018.04.013
 

Rawson & Volek (2003) – Muscle Damage and Recovery
📄 DOI: 10.1519/1533-4287(2003)017
 

Poortmans & Francaux (1999) – Long-Term Renal Function
📄 DOI: 10.1097/00005768-199908000-00005
 

✅ NSF Certified for Sport: https://www.nsfsport.com

Work with me: Premier Cardiovascular Health

Facebook: https://www.facebook.com/chris.huff.9480

Instagram: @hufcm

Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.

What happens when a driven competitor is faced with something he can’t fix?

Coach Rod Ray has coached at Wofford College for over two decades, leading Division I tennis players to success on and off the court. But what’s shaped him even more than competition is something far deeper— raising a son with autism, building resilience through difficulty, and learning to love people where they are.

In this episode, Dr. Chris Huff sits down with Coach Rod to talk about:

• How sports and mentorship paved his way from childhood to a 25-year coaching career
• What it’s like raising a neurodiverse child—and how that changed his coaching and his heart
• His definition of greatness (hint: it’s not the scoreboard)
• The mindset shift from “fixing” to “growing through” challenges
• How loss, failure, and letting go are the greatest tools for transformation
• College sports in the NIL era and how coaches must now adapt to evolving values
• Why love, consistency, and grit matter more than raw talent

This is an episode for every parent, leader, coach, and dreamer who’s ever wondered if it’s worth staying in the hard.

Spoiler: It is.

Rod Ray is a bestselling author and active Division 1 college coach whose message is flipping the script on what it means to compete. 

With over 25 years on the frontlines of college athletics, Rod continues to shape athletes and leaders with a unique philosophy: that the strongest competitors are the ones who care the most. 

His work invites us to reimagine success, not as a solo grind, but as a purpose-driven path rooted in love, courage, and connection. Whether you’re an athlete, a leader, or just someone trying to become more of who you were meant to be—Rod’s message will move you to lead differently.

📘 Book: Hard Comes First

🔗 Website: hardcomesfirst.com

📸 Instagram: @rod_r_ray

🐦 Twitter: @Rod_R_Ray

📩 Blog: Join the Winning Team (sign up at hardcomesfirst.com)

• Stop trying to fix the unfixable. True growth starts when we adapt rather than control.
• Coach the person they can become—not the one in front of you. Vision is everything.
• Resilience is built through losing well. Practice responding with grace. That’s the win.

Books:

• Hard Comes First by Rod Ray
• Every Good Endeavor by Tim Keller

Past Show Mentioned:

• Episode with Dr. Tommy Martin 
• Coach Mason’s interview on developing grit and long-game potential

Stats Shared:

• Over 80% of college graduates with autism are unemployed
• Divorce rates for families with children on the spectrum are double the average

Organizations Mentioned:

• Wofford College
• Duke University Medical (referenced during player cardiac arrest story)

Work with me: Premier Cardiovascular Health

Facebook: https://www.facebook.com/chris.huff.9480

Instagram: @hufcm

Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any decisions about your health or medical treatment.