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.

Episode Summary:

In this episode of The Vitality Collective Podcast, Dr. Jeremy Bettle sits down with Dr. Amanda Scott, a physician specializing in lifestyle medicine. Dr. Scott shares her unconventional path into medicine, her experience studying abroad in Ireland, and her journey from traditional primary care into a more holistic, proactive approach to health. She discusses the six pillars of lifestyle medicine, the importance of strength training for longevity, and how finding your “why” can be the key to making lasting health changes. If you’re looking for practical ways to enhance your vitality and take control of your health, this episode is packed with actionable insights!

Guest Bio:

Dr. Amanda Scott is a physician board-certified in Internal Medicine and she has been working as a primary care doctor in Santa Barbara for over a decade. She was the Medical Director at The Santa Ynez Tribal Health Clinic after completing medical residency at Cottage Hospital. She then accepted a position with UCLA and was pivotal in opening the UCLA Health clinic in Montecito. She was an Assistant Clinical Professor and Lead Physician at UCLA until June of 2024, when she left UCLA to open her own practice called Santa Barbara Lifestyle Medicine.

📍 Website: SBLifestyleMedicine.com

📷 Instagram: @SB_Lifestyle_Medicine

3 Actionable Takeaways for Listeners:

1. Start by Adding, Not Taking Away – Instead of focusing on restriction, introduce more nutrient-dense foods into your diet, like an extra serving of fruits or vegetables each day.

2. Move in a Way That Brings You Joy – Whether it’s walking, dancing, or strength training, find a form of movement you genuinely enjoy to make it sustainable.

3. Identify Your “Why” – Ask yourself why you want to be healthier. Whether it’s playing with your kids, traveling, or staying independent as you age, keeping this purpose in mind can help drive consistent action.

Key Takeaways from the Episode:

• Dr. Scott’s Non-Traditional Path into Medicine – After graduating from UCSB, she pursued medical school in Ireland, which shaped her holistic approach to healthcare.

• The Shift from Primary Care to Lifestyle Medicine – Despite achieving career success, she felt something was missing and discovered her passion for lifestyle medicine.

• Differences Between U.S. and International Medical Education – In Ireland, medical students focus heavily on patient interaction and history-taking, whereas U.S. students are trained in more system-based, technical aspects of medicine.

• The Power of Strength Training for Longevity – As a lifelong runner, Dr. Scott was surprised by the profound benefits of strength training in reducing pain and enhancing mobility.

• The 6 Pillars of Lifestyle Medicine: Nutrition, Physical Activity, Restorative Sleep, Stress Management, Social Connection, and Avoidance of Risky Substances.

• The Importance of Coaching and Collaboration – Patients are more successful when guided through behavior change rather than simply given instructions.

• Breaking the Reactive Medical Model – Traditional healthcare waits for illness before intervening, whereas lifestyle medicine takes a proactive approach to long-term health.

• Rethinking Medication Use – While medications are sometimes necessary, lifestyle interventions can often reduce or eliminate the need for them.

• Momentum in Health Change – Capitalizing on motivation when it arises is key to making lasting changes.

• “An Apple a Day” Is Still Great Advice! – Small, consistent changes in nutrition can have a significant impact on long-term health.

Episode Summary

In this episode of The Vitality Collective Podcast, Dr. Jeremy Bettle sits down with renowned sports scientist Professor Tim Gabbett to discuss the science of training load management and its vital role in injury prevention, performance optimization, and longevity. Drawing from decades of experience with elite athletes, Tim shares actionable strategies for anyone looking to maintain an active lifestyle, whether you’re a professional athlete or just want to stay strong and injury-free as you age.

Guest Bio

Professor Tim Gabbett is a globally recognized expert in applied sports science with over 20 years of experience working with elite athletes across multiple sports, including rugby, basketball, and hockey. Known for his research on training load and injury prevention, Tim has collaborated with leading sports organizations worldwide and is the founder of Gabbett Performance Solutions. His practical insights help bridge the gap between research and real-world athletic performance.

Links & Resources

• Website: gabbettperformance.com

• Instagram: @gabbetttim

Top Takeaways

• 🏋️ Training Load Defined: Understanding external vs. internal loads and why both matter in performance and injury prevention.

• 🔄 Load Management Misconceptions: Rest isn’t the only solution—properly managed training loads enhance resilience and robustness.

• ⚡ The Underuse Problem: Many injuries stem from under-preparation rather than overuse.

• 🏃 Everyday Athletes: Everyone who moves is an athlete, whether it’s climbing stairs or carrying groceries.

• 📊 Simple Load Monitoring: You don’t need fancy tech—listen to your body and track perceived effort and recovery.

• 🧠 Mindset Shift: Training is about longevity and staying active for life, not just short-term performance.

• 💪 Strength Training Benefits: Critical for injury prevention, functional independence, and maintaining power as you age.

• ⏳ Aging Gracefully: Regular training helps minimize age-related decline and maintain quality of life.

• 🏆 Personalized Training: Individual responses to training vary, and programs should reflect that.

• 🎯 Consistency is Key: Small, consistent efforts build resilience over time and help break the injury-rehab cycle.

3 Actionable Steps You Can Take Today

1. Start Strength Training – Incorporate 2-3 strength sessions a week, focusing on functional movements like squats and deadlifts.

2. Monitor How You Feel – Before relying on tech, ask yourself: Do I feel rested? Do I feel ready to train? Adjust your workouts accordingly.

3. Balance Intensity – Alternate high-intensity training with low-intensity recovery days to optimize performance and minimize injury risk.