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.