In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt drops a masterclass on the top 10 blood biomarkers everyone over 35 should be tracking to weaponize their health, energy, and performance. If you’re relying on outdated lab panels and 10-minute physicals to tell you, you’re “healthy,” you’re missing the truth—and possibly your future vitality.

Dr. Ryan gets real about why the standard lab work most people receive is laughable—and why you need to invest in your own data if you want to know what’s really going on under the hood. He walks you through the most overlooked, most powerful blood markers to give you a crystal-clear snapshot of your metabolic health and hormone performance.

You’ll learn:

• Why a normal fasting glucose isn’t enough—and how fasting insulin reveals early insulin resistance
  

• The truth about free testosterone, sex hormone binding globulin, and estradiol (for men and women)
  

• What CRP and ferritin are telling you about silent inflammation and hidden organ damage
  

• Why APO B is more important than LDL in determining heart disease risk
  

• How to use homocysteine and B vitamin levels to protect your brain and prevent early cognitive decline
  

• What vitamin D and IGF-1 say about your energy, recovery, and longevity
  

• And how your thyroid could be sabotaging your metabolism even if your TSH is “normal”
  

If you want to thrive into your 40s, 50s, and beyond—not just survive—this is the episode to hear. Dr. Ryan also shares why he created the Weaponized Body Panel and how it’s helping men and women take their health into their own hands with precision testing, expert consultation, and hormone optimization strategies that actually work.

Ready to optimize your blood work and performance with Dr. Ryan? Reach out to Dr. Ryan on social media or visit his website to book your Weaponized Body Panel consult today.

“Metabolic health is the foundation of everything; if you don’t know what’s going on under the hood, you’re flying blind.” - Dr. Ryan Hewitt

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

The Weaponized Body Program

Weaponized wellness HRT

Instagram

YouTube

In this episode, Dr. Ryan Hewitt breaks down the practical science and daily application of one of the most transformative mindset tools available—meditation. This isn’t just about sitting cross-legged with your eyes closed; this is about weaponizing your mind for clarity, calm, and peak performance.

Ryan dives into:

• Why most people don’t meditate, even though they know they should

• The difference between focused attention vs. open monitoring styles

• The neuroscience behind how meditation physically reshapes your brain—strengthening your prefrontal cortex and shrinking your amygdala

• How meditation taps into neuroplasticity, improves sleep, and even boosts immune function

• Tactical ways to get started, including box breathing, body scans, gratitude meditations, and walking meditations

• How he personally integrates 10-minute daily sessions using the Endel app to stay grounded

Whether you’re battling stress, struggling to stay present, or just trying to make better decisions, this episode gives you a clear, no-BS roadmap to start—and sustain—a simple meditation practice that makes you more focused, more resilient, and more effective in every area of life.

Key Takeaways:

• Meditation improves memory, focus, creativity, and even telomere length (longevity)

• It shifts you from fight-or-flight into a rest-and-restore state, lowering cortisol

• Regular practice builds emotional awareness and self-regulation

• It’s not about escaping the world—it’s about becoming more present in it

If this episode hit home, subscribe, share, and leave a review—and tag someone who needs to weaponize their mindset.

“Meditation is not about escaping the world; it’s about becoming more present in it.” - Dr. Ryan Hewitt

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

The Weaponized Body Program

Weaponized wellness HRT

Instagram

YouTube

In this episode of The Weaponized Body Podcast, Dr. Ryan Hewitt breaks down his top 10 habits for optimizing health, fitness, and mindset in his 40s—ensuring he remains strong, agile, and thriving well into his 70s and beyond. These principles aren’t just theories; they’re battle-tested, backed by personal experience, patient results, and research. If you want to build a resilient, high-performing body and mind, this episode is packed with actionable insights you won’t want to miss.

Key Takeaways:

✔ Prioritize Muscle Building: Strength and hypertrophy training 4-5 times per week is essential for longevity, metabolic health, and resilience. More muscle means better hormonal health, higher metabolism, and greater physical durability.

✔ Eat a Protein-Based Whole Food Diet: Whether animal-based or plant-based, structuring meals around high-quality protein supports muscle growth, recovery, and overall performance. Aim for a gram of protein per pound of your ideal body weight.

✔ Daily Movement Matters: Beyond gym workouts, staying active throughout the day—walking, stretching, or light jogging—keeps metabolism high and prevents stiffness and stagnation. Your non-exercise movement matters more than you think!

✔ Hydration is a Non-Negotiable: Drinking at least half your body weight in ounces of water daily (or more if you’re active) is crucial for kidney function, metabolism, and cellular hydration.

✔ Routine Zone 2 Cardio for Heart Health: Low-intensity, steady-state cardio (walking, rucking, incline treadmill) helps optimize cardiovascular health and longevity—even if you’re primarily focused on strength.

✔ Mindset Work: Read, Meditate, and Journal Daily: Dr. Ryan integrates meditation, gratitude, and “stacking” (structured journaling) into his daily routine to clear mental clutter and enhance focus, creativity, and problem-solving.

✔ Get Routine Checkups & Labs: Blood work, dental exams, skin screenings, and chiropractic adjustments should all be part of your regular health maintenance plan—early detection and proactive care make all the difference.

✔ Prioritize Frequent Intimacy & Sex: A healthy sex life isn’t just fun—it’s great for hormonal health, cardiovascular fitness, mood, and overall vitality. Research backs this up, and Dr. Ryan is all in on this strategy for long-term well-being.

✔ Keep Learning & Challenge Your Brain: Whether it’s a new language, skill, or sport, constantly stretching your mind is key to maintaining cognitive function and adaptability as you age.

✔ Travel & Have Fun: Expanding your horizons, experiencing new cultures, and breaking out of your daily routine brings mental refreshment, joy, and new perspectives.

Bonus: Prioritize Sleep & Cut Back on Alcohol—A consistent sleep schedule and minimizing alcohol intake can drastically improve recovery, energy, and overall well-being.

“The more muscle you have, the harder you are to kill.” - Dr. Ryan Hewitt

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website: https://www.drryanhewitt.com/

The Weaponized Body Program: https://www.theweaponizedbody.com/

Weaponized wellness HRT: https://www.weaponizedwellness.com/

Instagram: https://www.instagram.com/theweaponizeddad/

YouTube: https://www.youtube.com/@theweaponizedbody