Day Adder

🎙️ In this episode, I sit down with Dr. Carlos, my former professor at Pepperdine, to explore how AI is reshaping therapy, education, and even parenting! We dive into his fascinating book 🐕 Dog Psychology: How Dogs Think, Feel, and Bond with Humans, unpack how AI tools like chatbots and VR are being used in mental health, and tackle the ethics of balancing scientific truth vs. influencer storytel...

🚶‍♂️💰 What if the greatest investment of your life isn’t in the stock market...but in a flight of stairs? In this episode, Day Adder takes you from sedentary to strong—one step at a time. Vic unpacks the surprising secret behind the world’s longest-living women in Sardinia… and what climbing a few stairs a day could do for your heart, brain, and future. The women of Sardinia, Italy, are known fo...

📖 Episode Description:What if the secret to preventing cancer isn't more treatment—but less growth? In this episode, Vic explores two groundbreaking studies that link low IGF-1 levels to lower cancer and diabetes risk. The first follows a unique village in Ecuador where a rare genetic condition virtually eliminates cancer. The second reveals how low protein intake (especially animal protein)...

What if your walking speed could predict your future health — even your risk of cancer? In this episode, Vic explains a powerful new discovery from scientists in the UK and Hong Kong:🚶‍♂️ The faster you walk, the lower your risk of developing serious illnesses — especially colon and lung cancer. Researchers followed over 430,000 people for 11 years and found that:People walking at 15–17 minutes p...

📖 DescriptionIn this emotional and research-packed episode, Vic reflects on the rising number of friends and loved ones facing cancer—and what science says we can do about it. At the heart of today’s conversation is a 2016 landmark study published in JAMA Internal Medicine that analyzed data from 1.44 million adults to examine the association between leisure-time physical activity and the risk of...

What if you could walk your way to better health — without pills, a gym, or even 10,000 steps a day? In this episode, I break down a science-backed protocol from Japan called Interval Walking Training. Developed by researchers at Shinshu University and featured on NHK, this walking method is being used by Japanese doctors to improve blood pressure, mood, and sleep — even in clinical rehab settings...

📖 DescriptionWhat if one of the most powerful tools for recovery, strength, and long-term health isn’t in a gym—but right under your feet? In this episode, I share how my dad, after undergoing quadruple bypass surgery, used the stairs in our house to regain strength, stability, and confidence. Now in his 80s, he’s still climbing. No gym membership. No fancy equipment. Just stairs. You’ll learn:✅...

In this episode of Day Adder, Vic breaks down four breakthrough studies that reveal how exercise acts like a drug, changing the molecular signature in your blood—and why everyone responds differently. You’ll learn:Top 6 Proteins that predict healthspan and lifespan. C5a – A key protein in the body’s immune system. Higher levels are linked to chronic inflammation and a greater risk of disease. AGER...

Why is it so hard to make exercise a habit—even when we know it’s good for us? In this episode of Day Adder, Vic breaks down the real reasons we struggle with movement—and what to do about it. Using insights from the 2018 study “The Impact of Perceived Reward on Habit Formation” and Dr. Claude Bouchard’s research on exercise response variability, you’ll learn how to make habits that actually stick...

"Is Standing Really Better Than Sitting?" — Why Movement Matters More Than PostureWe’ve all heard that sitting is the new smoking… but what if we just traded one health trap for another? In this episode, Vic dives into the science behind standing desks, prolonged sitting, and the real solution to our sedentary lives: frequent, intentional movement.🎓 What You’ll Learn:Why the calorie dif...

🕒 The One Minute Workout Hack to Boost Mitochondria. Backed by scientists using evidence-based science. Built for real life. A complete, research-backed routine that gives you cardiometabolic benefits in just 10 minutes, with only 1 minute of hard work — spread across three quick bursts.🔬 Why It WorksBased on a groundbreaking study by Gillen et al. (2016):https://doi.org/10.1371/journal.pone.015...

🧠 Feeling anxious or overwhelmed? In this episode, Vic shares a simple yet powerful technique called Box Breathing — a 16-second, structured breathing method shown to reduce anxiety and lower physiological stress. This practice was tested in a Stanford-led study involving 140 participants and researchers, including Andrew Huberman and David Spiegel. The results? Just a few minutes of daily breath...

Want to get stronger, faster? Science says timing matters. 🕒In this episode, Vic breaks down a fascinating study showing that your muscles have their own circadian clock, and 4PM may be your strongest hour.👨‍🔬 Based on research by:Douglas CM, Hesketh SJ, Esser KA. Time of Day and Muscle Strength: A Circadian Output? Physiology (Bethesda). 2021 Jan 1;36(1):44-51. doi: 10.1152/physiol.00030.2020....

🧬 Short on Time for Healthy Aging? Try This! Looking for the best low-impact workout for heart health, energy, and longevity? In this video, Vic Yang explains how rowing just 30 minutes, 3x a week can dramatically improve cardiovascular fitness, mitochondrial function, and overall well-being—without stressing your joints.✅ Boosts cardiovascular and metabolic health✅ Activates 85% of your muscle...

I ran 320 miles from LA to Vegas in one week… to prove we’re still built to move. This episode is about more than running. It’s about tapping into what makes us human. Our bodies were made for endurance—not speed—and when we fuel and train the right way, we can go much further than we think. Here’s what I learned after 152 hours on the road about energy, recovery, and what it really means to live...

What I Quit in My 30s to Feel Healthier, Happier, and More Grounded This is a deeply personal list of the 10 things I gave up in my 30s—habits, mindsets, and even friendships—that ultimately made me a better father, partner, athlete, and human. From quitting alcohol and social media to walking away from diet soda, golf, and gym memberships, I share the real, messy, sometimes uncomfortable truth ab...

Feeling foggy, forgetful, or just not like yourself? This episode breaks down the REAL reason why your brain changes during menopause—and how exercise can bring it back online. 💡Vic dives into groundbreaking research from Dr. John Ratey’s book Spark, revealing how BDNF (Brain-Derived Neurotrophic Factor) acts like “fertilizer” for your brain—and how aerobic workouts (not weightlifting) can restor...

🎧 A Day in the Life of Vic | How I Stay Fit, Eat Clean & Parent With Purpose What does a real, healthy lifestyle look like—without the hype? In this episode, I walk you through my full daily routine—from my 5 a.m. trail runs with my dogs to strength training I  don’t  enjoy (but still do), the meals I cook at home, and how I manage startups, family, and sleep without burning out. You’ll learn...

Tired of crash diets and sugar crashes? In this episode, I break down the real science behind smart snacking—from oranges and almonds to avoiding ultra-processed foods—and how your snack choices can actually help break "starvation mode" and support your metabolism. You’ll learn:✅ Why mini oranges and almonds make powerful, portable snacks✅ How much sugar is really in your fruit—and why...

In this episode, I review and break down two fascinating research studies that reveal surprising insights about how we learn—and how we can remember more effectively.📚 Study 1: "The Pen Is Mightier Than the Keyboard" by Mueller & Oppenheimer (2014)This study compares longhand vs. laptop note-taking and shows how writing by hand leads to deeper cognitive processing and better concept...

Here's how habit stacking can change everything.""Want to upgrade your health in just 10 minutes each morning?

Fasting, weight maintenance, glycogen, glucagon, energy systems, fat as fuel, keto diet, running efficiency, fasting protocols, health benefitssummaryIn this conversation, Vic discusses the benefits of fasting, particularly in relation to weight maintenance and energy efficiency. He explains how the body utilizes glycogen and fat as fuel sources, the role of glucagon in energy production, and shar...

long run, mitochondria health, energy levels, endurance training, aerobic exercise, longevity, fitness, health benefits, exercise science, zone two trainingSummaryIn this conversation, Vic Yang discusses the significance of the long run for enhancing mitochondria health and sustaining energy levels. He explains how training at a moderate intensity can stimulate the growth of mitochondria, which ar...

"These are the best habits to stack first thing in the morning if you want better energy, better health, and to hit CDC exercise guidelines—without needing an hour at the gym."

The Most Useful Five Minutes of Your Day Learn how to habit stack your morning routine so you hit your movement goals without adding stress to your schedule. CDC-approved, time-tested, and real-life friendly.