Premier Cardiovascular Health and Performance Podcast

In a world where quick fixes and symptom-focused care dominate the conversation about health, a growing number of people are turning to a more holistic approach to wellness. At the heart of this shift is a simple but profound question: Are we addressing the root causes of pain and dysfunction, or just managing symptoms?

Dr. Katie D’Amato, a doctor of physical therapy and certified yoga instructor, has dedicated her career to answering that question. Her unique approach combines the science of physical therapy with the mindfulness of yoga to help people move better, feel stronger, and live longer.

Dr. Katie D'Amato, DPT, CYT, CAFS, is the founder of Balanced by Katie, offering concierge physical therapy, yoga, and wellness services directly in clients' homes throughout the Columbus, Ohio area. With a Bachelor of Science in Exercise Science from The College of New Jersey and a Doctorate of Physical Therapy from Rutgers University, Katie integrates her extensive knowledge with certifications in Vinyasa Yoga and Applied Functional Science. Her professional background includes working with multi-sport endurance athletes, post-surgical patients, and all backgrounds of sports medicine care. Katie's holistic approach empowers clients to understand and listen to their bodies, fostering improved health, fitness, and mind-body balance.

She provides highly personalized treatment in home and office settings, teaches group classes and workshops, and leads international surf and yoga retreats. When given the opportunity, she will always choose being outdoors whether working or playing. 

Connect with Dr. D’Amato:

• Website: Balanced by Katie
• Instagram: @balancedbykatie
• Facebook: Balanced by Katie
• LinkedIn: Katie D'Amato

1. Prioritize Posture: Poor posture can lead to chronic pain and reduced mobility over time. Focus on small changes, like sitting back in your chair and aligning your spine, to improve overall body mechanics.
2. Build Strength Through Movement: Deadlifts, hip stretches, and core strengthening can prevent injuries and alleviate chronic pain, particularly in the back and knees.
3. Start Small with Yoga: Start by incorporating just 10 minutes of yoga into your daily routine to improve flexibility, reduce stress, and enhance recovery. Look for beginner-friendly classes like Hatha or Slow Flow to build confidence.

Work with me: Premier Cardiovascular Health

Facebook: Premier Cardio Health

Instagram: @PremierCardio

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 today’s episode, Austin takes us back to the start, sharing his journey from a broke college student working at a supplement store to becoming a mentor for coaches around the globe. He opens up about the challenges of competing, the mistakes that wrecked his own health, and how those setbacks fueled his passion for functional health.

You’ll hear about the lessons he learned the hard way: how ignoring recovery almost derailed his career, why so many lifters struggle to make progress, and how his experience with gut issues and hormonal dysfunction made him a better coach. 

If you’ve ever felt overwhelmed by fitness fads, struggled to see results despite your hard work, or wondered if you’re truly making progress, this episode is for you. Austin’s practical, science-backed advice cuts through the noise and offers a fresh perspective on what it takes to achieve long-term success.

Austin Stout is a renowned fitness coach and educator with a deep passion for physique and performance enhancement. His journey began in high school as a varsity wrestler, which sparked his interest in fitness and bodybuilding. At just 18, Austin started competing, and by 19, he was coaching clients—a career he’s pursued ever since. Over the years, Austin has worked with hundreds of competitors and non-competitors, focusing on a holistic, science-based approach that integrates functional health practices, with a specialty in GI dysfunction and hormone health.

Austin's expertise extends beyond client coaching. He offers mentorship and education to coaches worldwide, speaks at industry events, and provides consultation services. His commitment to helping others achieve long-term, sustainable health makes him a sought-after voice in the fitness industry.

Connect with Austin:

• Email: [email protected]
• Website: integrated-muscle.com
• Instagram: @austinst8
• Facebook: https://www.facebook.com/austin.stout.12
• Youtube: @datas7641

1. Consistency Over Perfection: Austin didn’t build his career—or his muscles—overnight. Show up, put in the work, and trust the process, even when it feels slow.
2. Recovery is a Skill: We often celebrate the grind, but Austin learned the hard way that gains require recovery. Prioritize sleep, manage stress, and listen to your body.
3. Trust the Basics: In a world obsessed with hacks and shortcuts, Austin’s approach remains rooted in simplicity: Progressive overload, quality nutrition, and a balanced approach to training.

Work with me: Premier Cardiovascular Health

Facebook: Premier Cardio Health

Instagram: @PremierCardio

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.

Allison Grubbs - Endurance Athlete and GORUCK Selection Finisher

Allison Grubbs is an accomplished endurance athlete, adventurer, and the second woman in history to complete the grueling GORUCK Selection—a 48-hour endurance event known for pushing participants to their mental and physical limits. Her journey from an 'average' childhood swimmer to an elite endurance competitor is a testament to her resilience, mindset, and determination.

Growing up, Allison swam competitively from the age of 5 to 17 but never considered herself an elite athlete. However, she discovered a passion for pushing her boundaries through CrossFit in her early 20s, which introduced her to the world of endurance racing. From there, she participated in adventure races, Ironman competitions, and ultimately GORUCK events, where her mental fortitude truly shined.

In 2023, Allison made history as the only participant to finish GORUCK Selection, a feat that required not just physical strength but a calm and composed mindset under extreme pressure. Known for her mantra of "chill out and enjoy the moment," Allison embodies a balance of mental resilience and athleticism. Her journey inspires others to pursue hard challenges, trust their process, and believe that anything is possible with the right mindset.

In addition to her athletic pursuits, Allison is passionate about empowering other women through her involvement in communities like the Badass Babes Squad, where she encourages women to push beyond their perceived limits. Whether training for the next endurance event or helping others unlock their potential, Allison Grubbs continues to be a beacon of strength and inspiration in the endurance community.
 

YouTube Video Referenced:

Allison Grubbs' (Candidate 08) Journey Through Selection 024

• Mental Resilience – Success in endurance sports, as in life, requires a strong mental game. 
• Embracing the Unknown – Allison’s journey is filled with moments of uncertainty. Whether tackling the brutal challenges of GORUCK Selection  or facing personal doubts, she shares how embracing discomfort led her to greatness.
• Becoming a Role Model – Allison’s journey isn’t just about personal achievement; it’s about showing young girls that they, too, can be “badass” and do extraordinary things. 

• Work with Me: Premier Cardiovascular Health and Performance
• Facebook: @PremierCardioHealth
• Instagram: @PremierCardioHealth

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.

Dr. Thomas Dayspring, a world-renowned lipidologist, explores the science of cholesterol and its carriers—lipoproteins—and their role in heart disease. 

He highlights the importance of measuring ApoB for a more accurate assessment of cardiovascular risk and discusses emerging therapies that target ApoB and Lp(a), providing new options for heart disease prevention and treatment.

Thomas Dayspring, MD is a Fellow of both the American College of Physicians and the National Lipid Association and is certified in internal medicine, and clinical lipidology. After practicing in New Jersey for 37 years, in 2012 he moved to Virginia and served as an educational director for a nonprofit cardiovascular foundation and until mid-2019 as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular / lipidology educator. 
 

Career-wise he has given over 4000 domestic and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women’s cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and appeared on multiple podcasts, including The Drive with Dr. Peter Attia. 
 

For several years he was an Associate Editor of the Journal of Clinical Lipidology. He was the recipient of the 2011 National Lipid Association’s President's Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 38K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association and serves as a Social Media Ambassador for the European Atherosclerosis Society and for the National Lipid Association.
 

1. Apolipoprotein B (ApoB) is the best predictor of cardiovascular disease: Dr. Dayspring explains why the real focus should be on the number of atherogenic particles measured via ApoB, rather than the cholesterol content of those particles, which appears on the standard lipid panel.
2. Lp(a): He defines Lp(a) and discusses the dangers associated with its presence in the circulation.
3. Future Therapies: Dr. Dayspring highlights emerging therapies that target Lp(a) and other lipoproteins, which could shift how we approach cholesterol management in the future.
4. Understanding Lipid Panels: Many doctors and patients don’t fully understand lipid panel results. Dr. Dayspring explains what the numbers really mean and how to use them effectively to manage cardiovascular health.

• Work with Me: Premier Cardiovascular Health and Performance
• Facebook: @PremierCardioHealth
• Instagram: @PremierCardioHealth

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.

Former NFL defensive tackle David Nugent recounts his career, from playing at Purdue to being drafted by the New England Patriots and winning Super Bowl XXXVI. He discusses the pressure of professional sports, and touches on the challenges of maintaining a life of faith amidst the temptations of the NFL. 

David shares his post-football journey, including his shift into medical sales and youth sports. He also details his own health journey and how he is using his passion for wellness to glorify God.

David Michael Nugent, born on October 27, 1977, is a former NFL defensive lineman who played for the New England Patriots and the Baltimore Ravens. After being selected in the sixth round of the 2000 NFL Draft by the Patriots, Nugent contributed to the team's defense and was part of the roster during their historic victory in Super Bowl XXXVI.

During his time with the Patriots, Nugent made his first career start in 2001, helping lead the team to their first Super Bowl championship. Later, he joined the Baltimore Ravens and continued to make an impact on the field before being allocated to NFL Europe by the Oakland Raiders. Nugent's time in Europe was highly successful, earning him First Team All NFL Europe honors.

Off the field, Nugent remains active in the sports community and runs Zivel Germantown, offering wellness services. 

You can find David on social media via X: @Dnuge82, Facebook: @david.nugent.33, and Instagram: @nugent82

1. Perseverance and Faith: David shares how faith has been a cornerstone of his life, guiding him through both his NFL career and his post-football journey.
2. The Reality of the NFL: David describes the physical and mental demands of professional football, the competitiveness within the team, and the business side of the sport.
3. Life After the NFL: Transitioning from the NFL to a career in medical sales, youth sports, and ultimately health and wellness was not easy, but David found fulfillment in helping others. 
4. Family and Legacy: For David, true success lies in being a dedicated husband and father and using his platform to glorify God.

• Work with Me: Premier Cardiovascular Health and Performance
• Facebook: @PremierCardioHealth
• Instagram: @PremierCardioHealth

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.

Chiropractic care often gets misunderstood as just a treatment for back pain, but it’s so much more. In this episode, Dr. Josh Murphy clears up common misconceptions and explains how chiropractic care can help with everything from joint pain and sports injuries to overall wellness. He highlights the holistic approach chiropractors take, addressing the entire body to improve movement, function, and health for people of all ages. Tune in to discover how chiropractic care might be exactly what you need!

1. Chiropractic care isn’t just for back pain—it can address a wide range of issues, including chronic  joint pain and sports injuries.
2. Chiropractic adjustments are safe, personalized, and tailored to each patient’s needs.
3. Most patients benefit from short-term treatment for specific issues and don’t require lifelong care..
4. A holistic chiropractic approach looks beyond the spine, focusing on improving overall movement and body function.

Dr Josh Murphy was born and raised in Chatham, Ontario, Canada. He attended the University of Waterloo,  graduated with a BSc in Kinesiology in 2003 and went on to Logan College of Chiropractic graduating as a Doctor of Chiropractic in 2006.

After practicing in Canada for 4 years, Josh moved to Columbus where he and his wife Christina, also a chiropractor, opened Murphy Chiropractic & Performance Center in 2011. 

Josh is an avid golfer with a persistent desire to improve his game and understanding of human movement. He focuses on patient centered care for non surgical conditions utilizing knowledge of the human body, movement patterns, muscle work, chiropractic adjustments, and movement rehabilitation. 

Josh resides in Upper Arlington with his wife Christina and two daughters, Charlie and Winnie.

• Email: [email protected]
• Facebook: https://www.facebook.com/MurphyChiropractic/
• Text Line: (614) 359-2856
• Office Line: (614) 488-1633

Work with me: Premier Cardiovascular Health

Facebook: Premier Cardio Health

Instagram: @PremierCardio

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 episode, we break down VO2max—the most reliable measure of cardiovascular fitness—and why it’s more than just a metric for athletes. We explore how it impacts everything from daily energy levels to long-term health and lifespan. VO2max might sound like a stat only for elite athletes, but the truth is, it’s something everyone should care about. We’ll show you how to measure your VO2max, what you can do to boost it with practical training strategies, and how it can be a game-changer for your longevity.

1. Combine HIIT and Steady-State Cardio: Use a mix of high-intensity interval training and long-duration, low-intensity cardio to boost your VO2max efficiently.
2. Focus on Mitochondrial Health: Optimize mitochondrial function through aerobic exercise, strength training, and whole food nutrition.  Consider supplements like CoQ10 and Urolithin A.
3. Be Consistent and Patient: VO2max improvements can take time, especially if you’re already fit. Don’t be discouraged if changes seem slow—stick with it.
4. Avoid Environmental Toxins: Minimize exposure to heavy metals, pesticides, and plastics to support healthy mitochondria, which are critical for a strong VO2max.

• Blair, S. N., et al. (1989). Physical fitness and all-cause mortality: a prospective study of healthy men and women.
  https://jamanetwork.com/journals/jama/article-abstract/377061
• Kodama, S., et al. (2009). Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: a meta-analysis.
  https://jamanetwork.com/journals/jama/article-abstract/183568
• Schrack, J. A., et al. (2015). Estimating VO2max from daily activity data: The Baltimore Longitudinal Study of Aging.
  https://www.aging-us.com/article/100799
• Harber, M. P., et al. (2017). Cardiorespiratory fitness and mortality in healthy men and women.
  https://www.ahajournals.org/doi/full/10.1161/JAHA.116.005168
• Bassett, D. R., & Howley, E. T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance.
  https://journals.lww.com/acsm-msse/Fulltext/2000/01000/Limiting_factors_for_maximum_oxygen_uptake_and.12.aspx
• Laukkanen, J. A., et al. (Year Not Specified). VO2max, cardiovascular risk factors, and mortality in a 34-year follow-up study in men.
  https://academic.oup.com/eurheartj

Work with me: Premier Cardiovascular Health

Facebook: Premier Cardio Health

Instagram: @PremierCardio

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.

Johnny Ayala, a U.S. Army veteran, overcame his personal struggles with PTSD through strength training. Today, he’s an accomplished bodybuilder and coach, helping others harness the power of physical fitness. In this conversation, Johnny and Dr. Huff explore the importance of mental resilience, strength training for longevity, and why a strong support system is essential. 

They also cover practical fitness tips for beginners and seasoned lifters, along with nutrition strategies that fuel peak performance. Need actionable steps to reach your fitness goals? This episode is a must-listen.

Johnny Ayala is a former U.S. Army serviceman, two-time combat veteran, and competitive bodybuilder. After serving his country, Johnny turned to fitness to overcome PTSD and found a calling in helping others build physical and mental strength. As a personal trainer and coach at Self Made Training Facility, Johnny uses his expertise in bodybuilding, powerlifting, and strength conditioning to inspire his clients to achieve their best selves. He’s also a loving father and husband, residing in sunny San Diego, CA.

Instagram: @nomadic_johnny

Facebook: Johnny Ayala

Email: [email protected]
 

1. Start Small and Stay Consistent: Don’t let intimidation hold you back—start with small steps, build a routine, and keep showing up.
2. Prioritize Nutrition: Consistency in diet is as crucial as training. Focus on clean, whole foods to optimize your performance and recovery.
3. Ask for Help: Don’t be afraid to approach trainers or experienced gym-goers for guidance. Most experienced lifters are happy to help others.
4. Focus on the Process, Not Just Results: Building strength is a long-term game. Focus on sustainable habits that promote growth and longevity.

• Work with Me: Premier Cardiovascular Health and Performance
• Facebook: @PremierCardioHealth
• Instagram: @PremierCardioHealth

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 explores the science behind fats, focusing on their impact on cardiovascular health. Dr. Huff explains the benefits of monounsaturated fat from olive oil and polyunsaturated omega-3 fats found in fish, while cautioning against high saturated fat intake. 

He also discusses the current science on seed oils, urging a diet that focuses on whole foods rather than processed options. The key takeaway: reducing saturated fat and incorporating healthy fats can significantly improve heart health.

• Limit Saturated Fat Intake: Aim for less than 13 grams per day to reduce LDL cholesterol and decrease heart disease risk.
• Incorporate Monounsaturated Fats: Olive oil, avocado, and nuts are great sources that lower LDL and raise HDL cholesterol.
• Add Omega-3 and Omega-6 Fatty Acids: Consumption of fish, seeds, and nuts promote brain and heart health.
• Focus on Whole Foods: For optimal heart health, prioritize a clean diet rich in fruits, vegetables, whole grains, and lean meats.

1. American Heart Association: Dietary Fats and Cardiovascular Disease
2. Saturated Fat as Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study
3. World Health Organization: Guidelines on Saturated Fat and Health
4. PubMed Study on Omega-3 and Omega-6 Fatty Acids in Cardiovascular Health

Work with me

Facebook

Instagram

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 episode, Dr. Marguerite Weston takes us through her transformation from a conventional sports medicine physician to a functional medicine expert. She shares insights on hormone replacement therapy in women, touching on its benefits for peri- and postmenopausal women and debunking common myths.

The discussion also covers testosterone therapy, its indications, and how lifestyle changes play a crucial role in treatment. Dr. Weston emphasizes the importance of personalized care and highlights how functional medicine can fill the gaps where traditional methods fall short.

Dr. Marguerite Weston is double board-certified in sports medicine and family medicine, and is a certified and highly respected functional medicine provider. A former team physician at the University of Oklahoma, she transitioned into functional medicine after experiencing her own unresolved health issues. She is passionate about bridging the gap between conventional and functional care, particularly as it relates to nutrition, hormone therapy, and holistic disease prevention. Dr. Weston practices at Donaldson Plastic Surgery and Wellness in Columbus, Ohio, and is dedicated to empowering patients through personalized, science-based care.

ADAM Questionnaire (Androgen Deficiency in Aging Males): ADAM Survey

Meet Dr. Weston: Dr. Weston - Donaldson Plastic Surgery and Wellness

Functional Medicine Resources: Institute for Functional Medicine

American Menopause Society Guidelines on HRT: Menopause.org

The WHI Study on HRT: NIH WHI Study

Work with me

Facebook

Instagram

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.