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394 episódios

#645 Brain Health, Longevity & Nutrition with Dr. John Lewis
18/06/2026 | 46min
What if your nutrition habits today are determining your brain health, immune resilience, and how well you age decades from now?
In this episode of The Coach Debbie Potts Show, I sit down with Dr. John E. Lewis, Ph.D.—Founder and President of Dr Lewis Nutrition®, researcher, TEDx speaker, and clinical nutrition expert—to explore how nutrition, supplementation, exercise, and lifestyle habits influence healthy aging.
With over 30 clinical studies and more than 180 peer-reviewed publications, Dr. Lewis has spent decades researching how nutrition impacts human health, cognitive function, immune resilience, and chronic disease prevention.
We dive into one of the most overlooked areas of nutrition science—polysaccharides—and discuss why these compounds may play an important role in brain health, immune function, cellular communication, and healthy aging.
In This Episode We Discuss:
• Why nutrition may be the most important behavior influencing long-term health outcomes
• The connection between nutrition, chronic disease, inflammation, and healthy aging
• What polysaccharides are and why they matter for brain health and immune resilience
• The basics of dietary supplementation and how to know what you actually need
• Why the Standard American Diet contributes to poor metabolic health and chronic disease
• The role of exercise, movement, and lifestyle habits for longevity and healthspan
• Dr. Lewis' personal strategies for maintaining health through nutrition, supplements, and exercise
If you are interested in improving metabolism, protecting cognitive health, supporting immune function, and building your Future You, this episode is for you.
Connect with Dr. John Lewis: Website: https://drlewisnutrition.com/
Connect with Coach Debbie Potts: Website: www.debbiepotts.net and YouTube: @coachdebbiepotts
Please subscribe, leave a review, and share this episode with someone who wants to improve their health from the inside out.
Because healthy aging isn't accidental. It's built through the signals we create every day.
#644 Why You're Losing Muscle After 40: Amino Acids, Muscle Protein Synthesis & Midlife Metabolism with Dr. David Minkoff
11/06/2026 | 1h 6min
If you're training consistently, eating healthy, and still struggling with muscle loss, slower recovery, stubborn body composition changes, or feeling like your metabolism simply doesn't work like it used to… this episode is for you.
In this deep-dive conversation, I sit down with Dr. David Minkoff, physician, endurance athlete, and founder of BodyHealth, to explore what is really happening beneath the surface as we age—and why muscle health may be one of the biggest missing pieces in longevity, metabolism, and performance.
We discuss:
• Why muscle loss accelerates after 40—even if you exercise consistently • What anabolic resistance is and why building muscle becomes harder with age • The difference between AMPK (survival mode) and mTOR (build mode) • What muscle protein synthesis (MPS) actually means and how to stimulate it • Why simply "eating more protein" may not solve the problem • The importance of digestion, stomach acid, and protein utilization • Why reaching the leucine threshold matters for muscle repair and growth • The science behind essential amino acids (EAAs) and recovery • How under-fueling, overtraining, poor recovery, and chronic stress can keep you stuck • Why muscle is critical for blood sugar regulation, energy, metabolism, and healthy aging
If you're a high performer, endurance athlete, active adult, or someone navigating midlife changes and wondering why your body no longer responds the way it used to—this conversation will help connect the dots.
Because many active adults are not undertrained. They are under-muscled. And the solution may not be working harder.
It may be learning how to send a stronger signal.
Resources & Next Steps
Support muscle protein synthesis and recovery with Perfect Aminos:
https://www.bodyhealthaffiliates.com/42D431W/3QQG7/
Learn more about the 30-Day Muscle & Metabolism Reset:
https://debbiepotts.net/30-day-group-program/
Explore coaching, testing, and your personalized FutureYou Blueprint: https://www.debbiepotts.net
Remember: You do not need more effort. You need better signals. Build muscle. Restore metabolism. Become your strongest Future You.
Educational purposes only. Please consult your qualified healthcare practitioner before making changes to your nutrition, supplements, medications, or exercise program.
SIGNALS Series: The Science of Healthy Aging for Endurance Athletes & High Performers
10/06/2026 | 32min
Welcome back to another Rabbit Hole Deep Dive episode of The Coach Debbie Potts Show.
In this solo episode, Debbie explores the science behind healthy aging, metabolism, performance, recovery, resilience, and longevity for middle-aged athletes, endurance athletes, and high performers.
Each Rabbit Hole episode is designed to connect the dots between exercise physiology, functional health, gut health, hormones, metabolism, nervous system regulation, and healthy aging so you can improve how you age from the inside out.
In this episode you'll discover:
• The science behind today's topic
• Why it matters for performance, recovery, and healthy aging
• How your body adapts to stress, exercise, nutrition, and lifestyle habits
• The hidden physiological patterns that often impact middle-aged athletes and high performers
• Practical takeaways to help you build a stronger, healthier Future You
Debbie also shares how she combines PNOĒ Metabolic Testing, blood chemistry analysis, functional lab testing, genetics, symptom assessment, and lifestyle evaluation to uncover patterns and create personalized strategies for long-term health and performance.
Remember:
The goal is not simply to stay fit on the outside.
The goal is to improve how you age from the inside out.
🎥 Subscribe to the Coach Debbie Potts YouTube Channel for video episodes, metabolic health education, expert interviews, and Rabbit Hole Deep Dive discussions.
📱 Follow Coach Debbie Potts on social media for daily education, healthy aging strategies, metabolism tips, training insights, and behind-the-scenes content:
Instagram: @coachdebbiepotts
Facebook: Coach Debbie Potts
LinkedIn: Debbie Potts
🌐 Learn more about Debbie's FutureYou Blueprint™, PNOĒ Metabolic Testing, coaching programs, and educational resources at:
www.debbiepotts.net
If you enjoyed this episode:
• Subscribe to The Coach Debbie Potts Show
• Follow Coach Debbie Potts on social media
• Share this episode with a friend, training partner, or fellow athlete
• Leave a review to help more people discover the show
Because your Future You is built today.
Educational purposes only. This podcast is not intended to diagnose, treat, cure, or replace individualized medical advice. Always work with your qualified healthcare practitioner regarding your specific health concerns.
Part Three: The F.L.O.W. Foundation™ — Why Flow Determines Whether the Body Can Heal
09/06/2026 | 31min
What if fatigue, inflammation, poor recovery, hormone issues, bloating, brain fog, and "feeling stuck" are not simply about doing more…
…but about impaired FLOW inside the body?
In Part Three of The Terrain First Series: Flow, Signals & the Future You, Debbie Potts dives deep into the physiology behind her F.L.O.W. Foundation™ and explains why healing depends on movement, communication, oxygen delivery, drainage, and nervous system safety.
In this episode, you'll learn:
What F.L.O.W. stands for: Neural FLOW
Lymphatic FLOW
Oxygen FLOW
Waste & Bile FLOW

Why the nervous system controls digestion, recovery, and repair
How chronic stress physiology may impair stomach acid, bile flow, motility, and mitochondrial function
Why the lymphatic system is one of the most overlooked systems in modern health
The connection between oxygen delivery, nitric oxide, mitochondria, and metabolic resilience
Why "Drainage Before Detox" matters
How sluggish bile flow may contribute to hormone recirculation, inflammation, and digestive dysfunction
Why high performers often stay stuck in survival physiology despite "doing everything right"
How the body constantly asks: Am I safe?
Can I recover?
Should I build or defend?

Debbie also connects the dots between:
The Cell Danger Response
Vagal tone
Mitochondrial communication
Inflammation signaling
Metabolic flexibility
PNOĒ metabolic testing
Terrain First physiology
The FutureYou Blueprint™
This episode is a deep dive into why the body cannot heal efficiently when information, oxygen, nutrients, hormones, immune signals, and waste cannot move through the system properly.
Because healing is not about forcing the body.
It's about creating the conditions where the body finally feels safe enough to repair.
Learn more about coaching, PNOĒ metabolic testing, and The FutureYou Blueprint™ at:
https://debbiepotts.net
Subscribe to Coach Debbie Potts on YouTube:
https://www.youtube.com/@coachdebbiepotts
#TerrainFirst #FutureYouBlueprint #FlowFoundation #VagusNerve #Mitochondria #MetabolicHealth #FunctionalMedicine #GutHealth #HormoneHealth #PNOE #Longevity #CoachDebbiePotts #CellDangerResponse #MetabolicFlexibility #HealthyAging
The F.L.O.W. Method Series: Oxygen Flow
06/06/2026 | 20min
Why does exercise feel harder now—even though you're still training?
Why does recovery take longer?
Why are you doing "all the right things" but still struggling with fatigue, muscle loss, slower metabolism, or reduced performance?
In Part 4 of my Terrain First Series, we dive into the O in the FLOW Method:
O = Oxygen Flow
Because Oxygen Flow is about much more than breathing.
It influences:
✓ Energy production (ATP)
✓ Recovery capacity
✓ Muscle building and repair
✓ Mitochondrial health
✓ Nervous system regulation
✓ Nitric oxide production
✓ Metabolic flexibility
✓ Healthy aging and resilience
In this episode, we explore:
• What Oxygen Flow actually means
• Why exercise feels harder after 40
• The connection between oxygen, mitochondria, and energy production
• How nitric oxide affects circulation and performance
• Why the vagus nerve influences breathing and recovery
• Signs your Oxygen Flow may be impaired
• Practical strategies to improve oxygen delivery, utilization, recovery, and resilience
If you're an active adult, endurance athlete, high performer, or someone trying to improve metabolism and age stronger—not slower—this episode is for you.
Because sometimes the problem isn't motivation.
Sometimes the problem is physiology.
Learn more about PNOĒ metabolic testing, coaching, and The FutureYou Blueprint:
www.debbiepotts.net
COMMENT BELOW:
Have you noticed recovery getting harder as you age?
#Metabolism #Recovery #HealthyAging #MidlifeFitness #VO2Max #Mitochondria #Hormones #Perimenopause #MenopauseFitness #PNOE #Fatigue #EnduranceAthlete #MuscleHealth #Biohacking #FutureYou

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Sobre The Coach Debbie Potts Show

Debbie Potts is the host of 'The Low Athlete Podcast', author, speaker and coach. Transform the WHOLE you from the inside out with The WHOLESTIC Method elements. In this podcast, you will gain the knowledge how to burn fat, optimize health (mitochondria!) and improve athletic performance. If you want to be a peak performer in LIFE and SPORTS, then listen in each week to our conversations on all topics to optimize your health and longevity. Do you want to improve your athletic performance AND the aging process at the same time? Debbie will discuss the elements of with "The WHOLESTIC Method" program: 1. Nutrition 2. Exercise 3. Sleep 4. Stress 5. Movement & Mobility 6. Digestion & Gut Health (Immunity!) 7. Hydration 8. Happiness, Play & Gratitude Life is not a Race… it is a journey. Learn from Debbie's mistakes in over training and being addicted to busyness for too many years. Now she is on a mission to help others living life as a race to avoid burn out and break down at a cellular level. You will learn how to become metabolically flexible fat burner, optimize your health, and improve your performance for athletics- or just the challenges of daily life! More is not better... The GOLDILOCKS Effect is real! Learn from Debbie's mistakes, experiences and education. Stop over training, under recovering and living each day as a race. You will learn when you should slow down to push the 'pause-reset' button to re-calibrate daily! We discuss external stressors and hidden internal stressors that are impacting your ability to burn fat, performance gains and longevity. Men and women are different but also that we are all bio-individuals with different genetic make up, stressors and lifestyles- so there is NOT once size fits all approach to anything! Join the journey and transform the WHOLE you from the inside out with "The WHOLESTIC Method' elements and Coach Debbie Potts. Debbie is committed to following her purpose, passion and mission to helping transform the WHOLE you from the inside out with "The WHOLESTIC Method". Read all about Debbie's journey in her book 'LIFE IS NOT A RACE' and in her 'The WHOLESTIC Method Manual" on Amazon. Contact Debbie to learn about her "health detective" services on www.debbiepotts.net Debbie is a certified Kion Coach, Functional Nutritional Therapy Practitioner (NTP) and certified Functional Diagnostic Nutrition Practitioner (FDN-P) - as well as much more! Learn more about Debbie on www.debbiepotts.net. Debbie Potts Health Coach, Author, Speaker & Podcaster Host of The Low Carb Athlete Podcast The WHOLESTIC Method Coaching Program FNTP, FDN-P, NASM CPT, CHEK HLC, Kion Coach BURN FAT. OPTIMIZE HEALTH. IMPROVE PERFORMANCE.

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