Experts Exercise & Strength Diary of a CEO

Diary of a CEO · 30 episodes · 512 sourced insights

What Diary of a CEO says about exercise & strength

Everything Diary of a CEO and guests said about exercise & strength across 30 episodes — each point linked to the exact second on YouTube. Sourced expert opinion, not medical advice.

Exercise & Strength

In their own words

Horvath's wife Anna was diagnosed with a terminal illness in September 2013, prompting him to step down as CEO and move back to New Hampshire to care for her.
00:57:37Michael Horvath · The Diary of a CEO · Jun 2022
Anna, an artist, worked in her studio until nearly her last day on projects she knew she would never finish, motivated by the experience rather than the outcome.
01:00:12Michael Horvath · The Diary of a CEO · Jun 2022
Horvath returned to lead Strava in November 2019 during a cash crunch, calling himself 'the least bad of all the bad options.'
01:09:30Michael Horvath · The Diary of a CEO · Jun 2022
His first day back leading the company required laying off about 32 of roughly 200 employees before unveiling the turnaround plan the next day.
01:13:39Michael Horvath · The Diary of a CEO · Jun 2022
After Anna's death he initially imagined his purpose was 'rescuing people,' but realized that was trying to fill the hole in his heart; he found purpose through Strava instead.
01:21:29Michael Horvath · The Diary of a CEO · Jun 2022
'I don't at all subscribe to the idea that I saved Strava, but Strava saved me.'
01:12:38Michael Horvath · The Diary of a CEO · Jun 2022
Strava launched web-only in 2009 with heavy friction, missing the mobile wave that competitors caught.
00:55:33Michael Horvath · The Diary of a CEO · Jun 2022
Horvath moved from Sweden to the US at age 5, not speaking English and learning it from television.
00:02:04Michael Horvath · The Diary of a CEO · Jun 2022
As a Stanford economics professor in the mid-90s, he had sent only one email in his life before the internet was introduced to his department.
00:21:18Michael Horvath · The Diary of a CEO · Jun 2022
Early web companies told Horvath and Gainey their fitness-sharing idea was terrible and people would never share personal data with strangers online.
00:23:23Michael Horvath · The Diary of a CEO · Jun 2022
Strava segments originated from Dave 'Davey' Kitchel, who was using GPS to compare his bike climb times up a road near his house.
00:26:30Michael Horvath · The Diary of a CEO · Jun 2022
After launching a basic mobile app, Strava jumped from adding ~100 athletes a week to 10,000 a day, then 100,000 in a day after being featured in the App Store.
00:54:00Michael Horvath · The Diary of a CEO · Jun 2022
MapMyFitness was acquired by Under Armour and Runtastic by Adidas, yet none of these acquirers ever approached Strava.
00:51:55Michael Horvath · The Diary of a CEO · Jun 2022
Strava doubled from 50 million to roughly 99 million registered athletes during the pandemic.
01:11:35Michael Horvath · The Diary of a CEO · Jun 2022
Strava data shows the key change in users is not getting faster but becoming more consistent and regularly active.
00:28:36Michael Horvath · The Diary of a CEO · Jun 2022
Horvath cites cooking for friends and family as a core creative outlet and part of his identity outside the company.
01:18:51Michael Horvath · The Diary of a CEO · Jun 2022
If you break your hip, 50% of the time you won't return to prior function and 30% of the time you will die.
00:16:07Dr. Vonda Wright · The Diary of a CEO · Mar 2025
A breastfeeding woman loses 20% of her bone density in the first 6 months and may never rebuild it without enough calcium.
00:23:56Dr. Vonda Wright · The Diary of a CEO · Mar 2025
Alzheimer's is described as the 'third phase of diabetes,' linking pre-diabetes to future cognitive decline.
00:41:11Dr. Vonda Wright · The Diary of a CEO · Mar 2025
Wright insists it is never too late to build muscle: even people who can't get out of a chair can reverse frailty in 6-12 months.
00:51:02Dr. Vonda Wright · The Diary of a CEO · Mar 2025
Creatine, long seen as 'for bodybuilders,' is well-studied for muscle, brain, skin and bone in both men and women.
01:00:56Dr. Vonda Wright · The Diary of a CEO · Mar 2025
Wright coined the 'musculoskeletal syndrome of menopause'; the paper has been downloaded nearly 300,000 times.
01:22:46Dr. Vonda Wright · The Diary of a CEO · Mar 2025
Track-and-field data show humans don't significantly slow down until after age 70 - decline before that is psychological.
01:34:47Dr. Vonda Wright · The Diary of a CEO · Mar 2025
At least 50% of women and 2 million US men will get osteoporosis.
00:00:31Dr. Vonda Wright · The Diary of a CEO · Mar 2025
Bone-building cells release osteocalcin, which reaches the brain, pancreas, muscle, and even the testes to stimulate testosterone.
00:18:13Dr. Vonda Wright · The Diary of a CEO · Mar 2025
VO2 max declines about 10% per decade after midlife unless actively trained; world-class athletes hit 75-90.
00:31:48Dr. Vonda Wright · The Diary of a CEO · Mar 2025
A consistent fasting glucose of 110 means a 70-100% chance of developing diabetes within 10 years.
00:42:45Dr. Vonda Wright · The Diary of a CEO · Mar 2025
96 million people in the United States have pre-diabetes, a largely preventable condition.
00:44:18Dr. Vonda Wright · The Diary of a CEO · Mar 2025
Wright eats 130 grams of protein a day, aiming for one gram per ideal pound of body weight.
00:47:56Dr. Vonda Wright · The Diary of a CEO · Mar 2025
Muscle contraction transcribes 'klotho,' a longevity protein - old athletes have more of it than young sedentary people.
00:57:16Dr. Vonda Wright · The Diary of a CEO · Mar 2025
Lower back pain is the single leading cause of disability globally; the Hadza tribe, who squat rather than sit, don't get it.
01:30:36Dr. Vonda Wright · The Diary of a CEO · Mar 2025
Whey protein (mother's milk being the richest source) has the highest leucine, the essential amino acid for muscle building.
01:00:26Dr. Vonda Wright · The Diary of a CEO · Mar 2025
70% of all hip fractures happen in women, and 30% of the time a hip fracture leads to death within one year.
00:01:02Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Each expert reveals their own training; Wright, firmly postmenopausal, still does all of it and punches the treadmill to 11 to hit a heart rate of ~186.
01:14:49Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Choosing to be a caregiver for a parent with dementia carries a 60% increased risk of death even after genetics are removed.
01:21:34Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Bartlett discloses he is a co-owner and investor in Ketone IQ, the exogenous ketone product he then promotes.
02:00:25Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Wright reveals she personally supplements with NMN and measures her own intracellular NAD+ levels for longevity.
02:08:15Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
The panel warns GLP-1 drugs like Ozempic don't burn fat — they stop you eating, so without lifting and protein you lose muscle and bone ('Goodbye biceps').
01:33:25Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
A study found women who were sexually abused, and whose children were abused, went through menopause about nine years sooner — implicating chronic emotional stress.
02:16:32Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
More than 50% of women with sleep apnea go undiagnosed because they present differently than men, leading to shorter lives and more Alzheimer's.
02:28:25Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Hormones and the gut are a two-way street: your hormones influence your gut and your gut influences your hormones.
00:04:09Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Pilates and yoga build control, balance and core strength but won't build the muscle and bone density that true heavy strength training does.
00:17:12Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Women can lose 15-20% of their bone density during perimenopause from loss of estrogen alone.
00:38:00Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Dr. Beck's 'Lift More' study had osteoporotic women safely lift heavy (5 reps near failure) under supervision — none broke and they built bone.
00:45:17Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
A weekly plan: knee-dominant squats one day, push/pull upper body another, posterior chain (deadlifts, hip thrusts) a third, plus jumps and sprints.
00:53:00Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Sprint intervals can be just 30 seconds all-out with 2-3 minutes full recovery, repeated four times — and a 4x4 VO2 max session needs doing only once a week.
00:55:05Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Experts recommend roughly 1 gram of protein per ideal pound of bodyweight, far above the RDA 'survival dose' of 0.8 g/kg.
01:42:18Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
You'd need to eat about 22 chicken breasts to get the creatine that a 3-5 g daily supplement provides.
02:02:30Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Multi-day and water fasts mostly benefit men; for women they can promote visceral fat, inflammation and shut down hormones — and the autophagy benefits can be gained from exercise instead.
02:09:48Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Soy products can be protective: people with higher soy intake had the lowest BPA levels and better reproductive performance.
02:17:35Dr. Mary Claire Haver, Dr. Stacy Sims, Dr. Vonda Wright & Dr. Natalie Crawford · The Diary of a CEO · Oct 2025
Visceral fat doubles your risk of early mortality and raises metastatic cancer risk by 44%.
00:04:41Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Healthy young men sleeping 4 hours a night for two weeks gained 11% visceral fat with no change on the scale.
00:14:56Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Adolescent boys with the highest BPA levels had 50% lower testosterone than those with the lowest.
00:45:26Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Patrick says don't touch receipts: thermal paper is coated in BPA and hand lotion drives it into the bloodstream ~100x more.
01:03:47Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
A consumer study found nearly all creatine gummies tested contained essentially no creatine.
01:24:22Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
New accelerometer data shows one minute of vigorous exercise can equal 4-10 minutes of moderate activity for cutting mortality.
02:14:46Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Most people regain weight after stopping GLP-1 drugs as hunger returns 'with a vengeance.'
02:27:54Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
A study found 83% of AI users couldn't recall a passage they'd written with AI help; brain connectivity nearly halved.
02:06:29Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Stop eating 3 hours before bed; eating late activates the sympathetic nervous system and fragments sleep.
00:18:33Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Cooked-then-cooled rice or potato becomes resistant starch, good for the gut and shown to help sleep.
00:19:36Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Resistance training barely moves visceral fat; aerobic, vigorous exercise (running, cycling, swimming) does.
00:24:46Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Sulforaphane from broccoli sprouts activates phase-2 enzymes that help the body excrete BPA in urine.
00:51:12Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Glass bottled water can carry more microplastics than plastic, from polymer paint on the lids.
00:58:01Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Vitamin D3 supplementation slowed biological aging by almost 2 years in deficient people in a large study.
01:11:31Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Creatine isn't just for muscle: ~10g/day raises brain creatine and Patrick calls it a daily 'game changer.'
01:20:47Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Urolithin A clears damaged mitochondria (mitophagy) and extended lifespan ~20% in mice.
01:35:43Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Women doing just 3.5 minutes of vigorous activity a day lowered cancer risk by 40%.
02:17:22Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Sitting is an independent risk factor for disease, especially cancer, even if you exercise.
02:21:36Dr. Rhonda Patrick · The Diary of a CEO · Mar 2026
Claims he is 'absolutely convinced' nitric oxide will eradicate and cure Alzheimer's because it addresses every root cause of the disease.
00:00:00Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Says he healed his diabetic, paraplegic father's four-year non-healing wound in six months using topical nitric oxide.
00:09:16Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
States flatly that 'no one is interested in curing human disease because medicine is a business' and the largest economic model in the world.
00:24:05Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Reports a study where seven days of twice-daily mouthwash raised one 21-year-old's blood pressure by 26 mmHg, raising his cardiovascular risk ~26%.
00:45:11Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Claims 100% of solid-tumor cancer patients he sees have a dental infection, and he refers cancer patients to a dentist first.
00:49:35Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Asserts 100% of root-canal teeth are infected dead tissue that nobody would leave anywhere else in the body.
00:51:56Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Says fluoride has 'no benefit and it's all risk,' lowering kids' IQ by up to seven points and acting as a thyroid and neuro toxin.
00:56:14Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Is dismissive of biohacker Brian Johnson's approach and warns against following influencers without science credentials.
00:32:32Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Erectile dysfunction is the first symptom of nitric oxide deficiency, called 'the canary in the coal mine' for cardiovascular disease.
00:05:25Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Two of three Americans have unsafe blood pressure, and 50% on medication don't respond because drugs aren't targeted at nitric oxide.
00:07:04Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
By age 40 we lose ~50% of nitric oxide production; people aged 70-80 can have 75% less than 20-year-olds.
00:16:57Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Nitric oxide supports all three hallmarks of longevity: stem cell mobilization, telomerase activation, and mitochondrial function.
00:31:55Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Humans lack the enzyme to convert dietary nitrate, so we are 100% dependent on oral bacteria to make nitric oxide from food.
00:46:16Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Without the right oral bacteria you get 'zero nitric oxide benefits' from a plant-based diet.
00:47:56Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Using mouthwash can erase the cardioprotective benefits of exercise.
01:00:39Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Nasal breathing and humming activate the nitric oxide enzyme in the sinuses, helping lower blood pressure.
01:14:56Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Many commercial beetroot powders are 'dead beats' containing zero nitrate and were used as placebos in his clinical trials.
01:08:24Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Antacid use roughly quadrupled over 20 years; PPIs block stomach acid needed to absorb B vitamins, magnesium, iron and iodine.
01:11:39Dr. Nathan Bryan · The Diary of a CEO · Apr 2025
Krissy reveals she was bullied for having a moustache and ate her school dinner alone in a toilet for six months because she had no friends.
00:09:53Krissy Cela · The Diary of a CEO · Nov 2020
A 50,000-pound lawsuit over the Tone & Sculpt app added pressure that contributed to her and Jack growing apart.
00:24:56Krissy Cela · The Diary of a CEO · Nov 2020
She immigrated to the UK at age four in the back of a banana lorry; her family was arrested and separated in France.
00:54:06Krissy Cela · The Diary of a CEO · Nov 2020
Her father had a serious gambling problem that strained her mother, something she says she had never mentioned publicly before.
00:55:10Krissy Cela · The Diary of a CEO · Nov 2020
During a server transition the Tone & Sculpt app shut down and lost 10,000 subscribers in one day.
01:10:18Krissy Cela · The Diary of a CEO · Nov 2020
She openly describes past suicidal depression, lying in bed thinking it would be easier if she wasn't here.
01:13:25Krissy Cela · The Diary of a CEO · Nov 2020
She candidly admits she falls hard in love and just as hard out of love, and is difficult to date.
01:19:11Krissy Cela · The Diary of a CEO · Nov 2020
She started Instagram just to film herself exercising to check her form, and the account grew to 50,000 followers early on.
00:18:38Krissy Cela · The Diary of a CEO · Nov 2020
A single Tone & Sculpt photoshoot/app refurbish cost nearly 90,000 pounds in production.
00:38:30Krissy Cela · The Diary of a CEO · Nov 2020
A viral video on depression got 30 million views and brought her 8,000 DMs in one week from people in crisis.
00:43:40Krissy Cela · The Diary of a CEO · Nov 2020
Lost subscribers were valued at roughly 13.99 each, making the one-day loss substantial.
01:10:50Krissy Cela · The Diary of a CEO · Nov 2020
Tone & Sculpt grew to 22 staff and a London office within 12 months with almost no marketing spend, at around 120 percent monthly growth.
01:16:34Krissy Cela · The Diary of a CEO · Nov 2020
Krissy uses skipping and training as her only way to be fully present because meditation and yoga don't work for her.
01:25:21Krissy Cela · The Diary of a CEO · Nov 2020
She has 2.3 million Instagram followers but says she often forgets the audience size and posts without makeup.
01:36:16Krissy Cela · The Diary of a CEO · Nov 2020
She recruited athlete Danielle Wilson, a 200-pound African-American woman, to broaden what fitness representation looks like.
01:45:03Krissy Cela · The Diary of a CEO · Nov 2020
Aragon reveals he was a heavy-drinking alcoholic from age 40 to ~46, drinking a bottle and a half of wine nightly, seven days a week.
00:01:33Alan Aragon · The Diary of a CEO · Aug 2025
He explains he quit cold turkey with no counseling, redirecting his obsessive-compulsive tendencies into training and nutrition, and is approaching seven years sober.
01:45:33Alan Aragon · The Diary of a CEO · Aug 2025
Calls creatine 'king creatine,' saying with over 1,000 studies there's 'almost nothing creatine can't do.'
00:55:37Alan Aragon · The Diary of a CEO · Aug 2025
Claims menopause fat-gain doom is a myth: the SWAN study found average fat gain across the whole transition was just 3.5 lb and muscle loss only about half a pound.
00:37:26Alan Aragon · The Diary of a CEO · Aug 2025
When forced to pick only three of his supplements, Aragon drops creatine and keeps the multivitamin, omega-3, and vitamin D3.
00:52:30Alan Aragon · The Diary of a CEO · Aug 2025
Pushes back on the fasting/autophagy hype, noting autophagy ramps up in any caloric deficit and via exercise, not just fasting.
01:12:50Alan Aragon · The Diary of a CEO · Aug 2025
Argues physique competitors aren't metabolically special; they simply make their physical goal priority number one over five competing priorities.
01:38:51Alan Aragon · The Diary of a CEO · Aug 2025
The biggest protein myth is meal timing: hitting your total daily protein is 'the cake' and distribution is just 'a very thin layer of icing.'
00:05:43Alan Aragon · The Diary of a CEO · Aug 2025
Very high protein intakes (3.3–4.4 g/kg) can aid fat loss, partly by displacing fattier foods and increasing satiety.
00:13:04Alan Aragon · The Diary of a CEO · Aug 2025
Aragon believes you can successfully get off GLP-1 drugs like Wegovy by weaning rather than quitting cold and building real habits.
00:25:33Alan Aragon · The Diary of a CEO · Aug 2025
Metabolic 'slowdown' is mostly behavioral: people unconsciously move and fidget 200–300 fewer calories' worth (reduced NEAT) when dieting.
00:26:36Alan Aragon · The Diary of a CEO · Aug 2025
About 130 g of carbohydrate per day is the rough 'sweet spot' for blood-sugar control in type 2 diabetes and similar conditions like PCOS.
00:43:41Alan Aragon · The Diary of a CEO · Aug 2025
'Collateral fattening': losing muscle while dieting triggers ramped-up hunger signals that drive rapid rebound weight gain.
01:03:22Alan Aragon · The Diary of a CEO · Aug 2025
He uses sticks/jugs of butter as a visual—four sticks equal one pound, a gallon jug of butter equals eight pounds of fat.
01:09:09Alan Aragon · The Diary of a CEO · Aug 2025
Long-term keto studies show carb 'up-creep': dieters assigned 50 g/day often drift to ~150 g within 12 months because keto is hard to sustain.
01:23:21Alan Aragon · The Diary of a CEO · Aug 2025
Saccharin is the one artificial sweetener with a poor track record, but it's nearly commercially extinct; sucralose, aspartame, and stevia are fine.
01:50:41Alan Aragon · The Diary of a CEO · Aug 2025
Fresh fruit, despite its sugar, is shown to improve glycemic control, body composition, and protection against cardiometabolic disease and cancer.
01:53:49Alan Aragon · The Diary of a CEO · Aug 2025
Claims 30-second all-out sprints burn 40% more fat than even high-intensity interval training.
00:00:09Dr. Vonda Wright · The Diary of a CEO · Jul 2024
Presents MRI thigh slices: a 70-year-old triathlete's muscle is virtually indistinguishable from a 40-year-old's.
00:33:19Dr. Vonda Wright · The Diary of a CEO · Jul 2024
An 80-year-old who lifts weights consistently is functionally as strong as a 60-year-old who doesn't.
00:35:23Dr. Vonda Wright · The Diary of a CEO · Jul 2024
Her study found athletic performance only significantly declines after the mid-70s, not at 50 or 60.
01:27:46Dr. Vonda Wright · The Diary of a CEO · Jul 2024
Old sedentary mice put on a (real, $30,000) treadmill rejuvenated their muscle stem cells in just two weeks.
01:32:54Dr. Vonda Wright · The Diary of a CEO · Jul 2024
Wright reveals she gained 30 lb during menopause and at 47 felt she 'was going to die.'
01:47:23Dr. Vonda Wright · The Diary of a CEO · Jul 2024
Reveals she left a secure academic surgeon role at 57 to bet her own money on private practice.
02:04:32Dr. Vonda Wright · The Diary of a CEO · Jul 2024
UK life expectancy is ~81 and US ~77.6, but average health span is only about 63.
00:06:44Dr. Vonda Wright · The Diary of a CEO · Jul 2024
70-90% of how we age is determined by lifestyle choices, not inherited genes.
00:07:14Dr. Vonda Wright · The Diary of a CEO · Jul 2024
Gaining 1 lb of body weight exerts roughly 9 lb of pressure across the knee joint.
00:57:39Dr. Vonda Wright · The Diary of a CEO · Jul 2024
Pure calorie restriction loses 25-50% of weight as muscle; regained weight is ~80% fat.
01:00:45Dr. Vonda Wright · The Diary of a CEO · Jul 2024
80% of women in perimenopause experience a 'musculoskeletal syndrome of menopause.'
01:37:33Dr. Vonda Wright · The Diary of a CEO · Jul 2024
Frozen shoulder is largely inflammatory and can take up to 2 years to resolve.
01:43:14Dr. Vonda Wright · The Diary of a CEO · Jul 2024
Leucine drives muscle building via mTOR; whey protein is ~10% leucine, meat ~8%, plants ~6.5%.
01:54:39Dr. Vonda Wright · The Diary of a CEO · Jul 2024
The frailty VO2 max line to live independently is ~18 ml/kg/min for men, 16 for women.
01:59:48Dr. Vonda Wright · The Diary of a CEO · Jul 2024
Sedentary 30-year-olds had the lowest levels of the longevity protein Klotho in her study.
01:29:48Dr. Vonda Wright · The Diary of a CEO · Jul 2024
Wright takes estrogen mainly to protect bone, muscle, brain and heart, not for hot flashes.
01:50:31Dr. Vonda Wright · The Diary of a CEO · Jul 2024
Attia traces his 'marginal decade' idea to a 2018 funeral where he realized the deceased had stopped enjoying life years before dying.
00:00:31Peter Attia · The Diary of a CEO · Apr 2025
Claims VO2 max is the single best predictor of lifespan: top 2% vs bottom 25% is a ~400% difference in one-year all-cause mortality.
01:01:04Peter Attia · The Diary of a CEO · Apr 2025
States that after age 65, a fall breaking a hip or femur carries a 15–30% chance of death within a year.
00:42:46Peter Attia · The Diary of a CEO · Apr 2025
Live test result: 20-something crew member Jack has osteoporosis-level bone density (bottom 10th percentile) despite elite cardio fitness.
01:13:38Peter Attia · The Diary of a CEO · Apr 2025
Attia admits he no longer does any 1–5 rep strength training because the injury risk isn't worth the marginal strength gain.
00:30:18Peter Attia · The Diary of a CEO · Apr 2025

What Diary of a CEO recommends for exercise & strength

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