Increased Healthspan Through Disease Prevention
“The period of life spent in good health, free from the chronic diseases and disabilities of aging.”*
The Catalyst Fit: Longevity program focuses on increasing both healthspan and lifespan by delaying or preventing disease and disability through lifestyle modification and appropriate exercise
Sessions are once per week and split between education and movement
In-person attendance is strongly recommended, but up to 50% of sessions may be done remotely
*Matt Kaeberlein, MD
Exercise and Strength Training
Personalized Risk Factors
Family history, genetics, test results, lifestyle factors, and current health challenges are evaluated in order to focus on primary impediments to healthspan. This may include a central focus on cardiovascular disease, dementias (principally Alzheimer's Disease), type 2 diabetes and other metabolic disorders, and/or cancers.
The focus is on being proactive rather than reactive with care, working with clients one-on-one to create personalized lifestyle plans in order to live longer, healthier, and more optimized lives. In-house 3-D body scanning, resting metabolic rate, VO2 max and lactate threshold testing, glucose and uric acid testing, and other tests may be used as appropriate.
All physical activity fits inside the bucket of strength. With a solid base of strength, the risks of injury are reduced, recovery is improved, and problems resulting from frailty and bone density deficits can be avoided. Balance and mobility improvements provide additional health benefits. No previous gym or workout experience is required.
Many of the diseases of aging share common triggers. Poor metabolic health not only leads to obesity and diabetes, but also to many other disease states. Improving the metabolism and the way that the body processes fuel is key to prevention. This will be done through aerobic and anaerobic conditioning, as well as with lifestyle modifications.
We work as the nexus between your current healthcare providers and preventative care. Our approach allows us to identify your risk factors and create a personalized program to both improve your health and prevent or delay the onset of disease. You’ll learn how simple, easy changes (the earlier the better!) in fitness, nutrition, lifestyle, and optional supplementation can effectively improve healthspan.
Example of Care
Client is a 65 year-old male and presents with prediabetes (with a steadily creeping A1C and fasting glucose score), no family history of cardiovascular disease (and good markers), a mother with Alzheimer's disease, and no history of exercise other than walking and daily activity.
Given the specifics, we would likely encourage specific dietary changes to reverse the prediabetes and allow the body to gain back metabolic flexibility (particularly given the correlations T2D has to Alzheimer's Disease). We'd also focus on optimal sleep and begin a strength and frailty prevention routine (including balance and mobility work) along with an exercise prescription geared to improve mitochondrial health and metabolic function. The client would learn how to eat to fit his specific needs and risk factors, and how to squat, hip hinge, and move correctly in a variety of circumstances.
Frequently Asked Questions
Q: Is meeting once a week really sufficient to see significant results?
A: Yes, but it is not optimal. Everything we present will be coached through the lens of risk/reward, opportunity cost, and cost-benefit analysis. You’ll need to be honest with yourself about how much time and effort you are willing to commit to your own preventative care, and we'll work within that framework to optimize it. There will be homework, and to get the most out of the program, it needs to be taken seriously. In addition, the gym will be open to you an additional time each week for an extra opportunity to exercise (with programming we will provide). This may be as simple as a session of Zone 2 cardiovascular training or use of our infrared sauna.
Q: What if I have already been diagnosed with type 2 diabetes, early cognitive decline, or another disease state?
A: The mantra of “the earlier the better” still holds true. The quicker we can slow, stop, and even in some cases reverse the disease, the better the long-term prognosis. We are happy to work with your healthcare providers to ensure any lifestyle changes and exercise prescription is appropriate and well tolerated by current medications.
Q: Is it ok if we sign up as a group?
A: Given the personalized and private nature of this program, enrollment will be limited to individuals, couples, or 2 members of immediate family (parents, children, siblings) that are comfortable with their medical history being shared. Please realize that there will be slightly less individual attention on each client in this case, specifically within the exercise component.
Q: What if I would like to continue after 3 months?
A: Great! There is no auto-renew, but you are welcome to continue the program on a month-by-month basis. We'll continue to add education, while evaluating and tweaking previous lifestyle changes. Alternatively, you may switch to our classic personal training program, where the full hour (we also have 2x and 3x/week options available) will be spent on the exercise component.
Q: Is this program full of crazy supplements I have to buy or use?
A: In short, no, everything is optional. Any nutritional supplementation will be broadly categorized in one of four categories:
There are some inexpensive nutrients that have consistently been shown in literature to “move the needle” in regards to prevention of disease states, and these will be strongly encouraged (for example, taking Vitamin D if in deficit). The other 3 categories will be presented, but it is completely up to the client if they wish to use any or all of the recommendations. Please note, we are neither affiliated nor derive any income from these supplements.
Q: What does “Lifestyle Modifications” mean? Is this some sort of crazy diet?
A: We use that term to globally cover nutritional intake, sleep, stress, daily activity, exercise, and everything else that can significantly affect health. In regards to nutritional intake and dietary strategies, this is very person specific. For someone who is diabetic and overweight, a low carbohydrate diet may be appropriate. For someone who has regular glucose control but is overweight with familial hypercholesterolemia, some derivative of a mediterranean-type (with low saturated fat) dietary strategy may be more appropriate.
Q: What if I’ve never even stepped foot in a gym before? How can I work around my disabilities/injuries?
A: In many cases it’s easier to work with someone starting from scratch, than with someone with years of bad habits and poor movement. We'll begin with the basics. You'll learn how to move safely and efficiently, and then build upon that movement base to acquire strength. A little bit goes a long way in strength training, and many new clients start to feel better almost immediately. We'll work with impaired movement patterns, avoiding pain and finding appropriate exercise for the individual.
Q: I’m not sure I understand, what does a session look like?
A: We will spend the first 30 minutes focusing on a specific topic of lifestyle change that will impact you the most significantly given your specific situation. For example, someone who is overweight and at risk for Alzheimer’s given genetic testing and family history may have the first few sessions focused on becoming metabolically flexible and establishing a dietary intake plan that accomplishes this. We may next work on dropping homocysteine levels, making sure B12 is sufficient, and so on. If the person is not at significant risk for cardiovascular disease, we push that further down the road, while still acknowledging that many of these disease states are significantly correlated. Bringing the risk of one down typically improves the others as well.
The second 30 minutes will be spent on the gym floor, using exercise as medicine.
Q: What makes you qualified to teach this program? Is this program guided by a licensed medical professional?
A: My original background is in engineering and risk assessment management, and we are improving healthspan and longevity from a research-based quantitative approach. It is important to explain that this is not medical advice. We are presenting what the research shows, and providing a framework for longevity and improved healthspan. This class will be evergreen, changing as new information becomes available. We are nutritionists and licensed with the CDC for Type 2 Diabetes Care and the Diabetes Prevention Program. We also have Strength and Conditioning Specialist and Personal Training Certifications with the National Strength and Conditioning Association and the American College of Sports Medicine. We encourage a holistic approach to health, intertwining your health care providers with our program and your own self-care.
Please be aware that appointment options are limited. If alternate times are needed, please contact us and we will try to accommodate your schedule if possible. Please bring any available blood panels (both new and old for trend/baseline use), a list of prescriptions and supplements taken, and be prepared to answer questions regarding personal and family medical history. In some cases we may require medical clearance for exercise.
Please arrive in comfortable clothing that allows you to move freely.
HSA CARDS ACCEPTED
804.239.2205 (Text Preferred)
6000 W. Broad St.
Richmond VA 23230