JOANTalks

In this episode of JOANTalks, I talk about forming habits and the value of resilience. Consistent approach is one of the most mechanistic ways of developing or changing ones behaviour. This can also be applied to our exercise and nutrition.  Tune in now! Don’t forget to like, share, and subscribe to JOANTalks! Perspectives into the experience of successful, substantial long-term weight-loss mainte...

In this episode of JOANTalks, I talk about longevity and explore age-related muscle loss. We’ll discuss why our muscles lose strength as we get older, including changes in the distribution of type 1 and type 2 muscle fibers that affects the muscle quality, the loss of neuromuscular innervation and what we can do about the age-related decline. Tune in now! Don’t forget to like, share, and subscribe...

In this episode of JOANTalks, we revisit the concept of nitrogen balance, protein sources and how do we apply the knowledge to our diet. Remember, protein is not, and should not be a percentage of calories. ProteinGuideline: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8#:~:text=General%20recommendations%20are%200.25%20g,dose%20of%2020%E2%80%9340%20g.&text=Acute%20protein%2...

In this 2-part episode of JOANTalks, we will be talking about protein: what we don’t, but should know about protein. We cover what is protein, the daily recommended dietary allowance, digestible indispensable amino acid score (DIAAS) and how it can help us make a more informed decision on high quality protein and supplementation. Tune in now! Don’t forget to like, share, and subscribe to JOANTalks...

“A poor diet supplemented is still a poor diet." In this episode of JOANTalks, we talk about supplements. Supplements should be taken based on interventions. How do we minimise the risk of ingesting a supplement based on data? What are the potential rewards the consumer will get?   I will also share the supplements that I have been taking.  Tune in now! Don’t forget to like, share, and subscr...

In this episode of JOANTalks, we discuss the factors influencing blood pressure readings, atherosclerosis, and common questions about exercise. But what kind of exercise is most beneficial for people with hypertension? While any exercise can be beneficial, aerobic exercise and moderate-intensity strength training are most effective in significantly reducing blood pressure. Tune in now! Don’t forge...

As we age our blood pressure increases due to vascular stiffness. What is blood pressure? Why should you care? What does it affect? Listen in to my latest episode of JOANTalks as I share more with you. Don’t forget to like, share and subscribe to JOANTalks! Links: Harvard Health https://www.health.harvard.edu/heart-health/tips-to-measure-your-blood-pressure-correctly#:~:text=Sit%20quietly%20for%20...

In this episode, we talk about the strength pillar, highlighting the importance of resistance training, human movement patterns, and the decline in muscle strength and power with age. Maintaining functional ability as you age is crucial, and this can be achieved through consistent resistance training. There's no age limit to begin now. So, what's the distinction between training for streng...

In this episode of JOANTalks, we talk the first pillar of health, which is your cardio pillar. We cover the peak aerobic performance, or usually termed as VO2 Max (Maximum Ventilation Rate of Oxygen). What are factors contributing to VO2 Max and how do you increase it? Joan also spoke about ways to improve your endurance and how to measure your own aerobic performance. Listen now to find out! Don’...

In the this episodes, we talk about why is it important to have a goal in your training, why will training to be a centenarian athlete provide you a structure and how to identify the pillars of exercise where people are the most efficient. Study - Physical activity and fat-free mass during growth and in later life  https://pubmed.ncbi.nlm.nih.gov/34477824/ Survey - Singapore National Population He...

In this episode of JOANTalks, we discuss on the topic of calories, energy balance and energy utilisation. What makes up the energy that is going in, compared to the energy that is going out? We also talk about the accuracy of food labels and wearable devices.

Welcome to the first episode of JOANTalks! Today, I'll talk about my journey in the fitness industry and how I got to where I am today. Get ready for more engaging discussions on fitness, health, nutrition, longevity, mental health, and many more! Plus, I will be having some special guests joining me on the show in the coming episodes!