Ep. 10 - BMI: Misunderstood, Misused, and Still Useful?
In this episode of Metabolic Mastery from KORR Medical Technologies, Dr. Marc Humbert and Dr. Cameron Garber dig deep into BMI—Body Mass Index. Often misunderstood and misapplied, BMI remains a widely used health metric. But does it still deserve a place in modern fitness and medicine? The doctors unpack the science behind BMI, its historical roots, and its usefulness (or lack thereof) when applied to individuals. They explore the J-shaped mortality curve, risk stratification, the limits of BMI in assessing fitness and fatness, and better alternatives like VO₂ max testing and body composition analysis. Whether you're an athlete, clinician, or simply health-conscious, this episode offers practical insights into how to better understand your health metrics and build a sustainable approach to longevity and performance. 💪 Topics include: Why BMI fails to measure fitness and fatness The true “sweet spot” for longevity Fat but fit vs. skinny fat: What’s riskier? Muscle quality, metabolic flexibility, and sustainable training VO₂ max testing and how it helps optimize your healthspan Follow KORR: Instagram: https://www.instagram.com/korrmedical/ Facebook: https://www.facebook.com/korrmedical/ LinkedIn: https://www.linkedin.com/company/korrmedical https://korr.com/ Listen to the Metabolic Mastery Podcast: Apple Podcast: https://podcasts.apple.com/us/podcast/metabolic-mastery/id1812972674 Spotify: https://open.spotify.com/show/2sgLMFv1Z8DwEz87yUpapI?si=29a177a6c6ca4ed4 YouTube: https://www.youtube.com/@korrmed/podcasts YouTube Music: https://music.youtube.com/playlist?list=PLVCRWXBDdFo_S0OeaAsPv8xTnfajTLc75&si=d4wVUA0jqajkbukB Amazon: https://music.amazon.com/podcasts/d76834b7-c11a-485f-8010-32b490d49e57/metabolic-mastery Show Notes: Mortality BMI Mortality Risks & Confounders - https://pubmed.ncbi.nlm.nih.gov/27146380/ BMI (J-shaped curve) and Mortality - https://pubmed.ncbi.nlm.nih.gov/30389323/ VO2max and Mortality - https://pubmed.ncbi.nlm.nih.gov/39537313/ AAS use and Mortality - https://jamanetwork.com/journals/jama/fullarticle/2816584 Low lean body mass and Mortality - https://pubmed.ncbi.nlm.nih.gov/29970408/ https://pubmed.ncbi.nlm.nih.gov/32518354/ Deep belly fat and Mortality - https://pubmed.ncbi.nlm.nih.gov/28671751/ Waist to Height and Mortality - https://pubmed.ncbi.nlm.nih.gov/37770574/ Aerobic & Resistance Training and Mortality - https://journals.lww.com/acsm-healthfitness/fulltext/2023/11000/the_coming_of_age_of_resistance_exercise_as_a.7.aspx “Fat but fit” implications https://pubmed.ncbi.nlm.nih.gov/39537313/ https://pubmed.ncbi.nlm.nih.gov/27230640/ https://pubmed.ncbi.nlm.nih.gov/29064474/ https://pubmed.ncbi.nlm.nih.gov/24400816/ https://pubmed.ncbi.nlm.nih.gov/33580798/ Muscle Quality & Impacts Loss of physical function with aging - https://iris.who.int/handle/10665/66682 Fall risk in elderly - https://pubmed.ncbi.nlm.nih.gov/31095087/ Influence of adiposity on muscle tissue - https://pubmed.ncbi.nlm.nih.gov/23790255/ Importance of muscle quality - https://pubmed.ncbi.nlm.nih.gov/25520782/ Effects of fat infiltration on muscle – https://pubmed.ncbi.nlm.nih.gov/35980018/ https://pubmed.ncbi.nlm.nih.gov/30620635/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3910392/ https://pubmed.ncbi.nlm.nih.gov/23147096/ Resistance Training & Muscle Health https://pubmed.ncbi.nlm.nih.gov/37881849/ https://pubmed.ncbi.nlm.nih.gov/38123165/ Metabolic flexibility - https://pubmed.ncbi.nlm.nih.gov/35287953/
--------
46:23
--------
46:23
Ep. 9 - Load vs. Capacity: The Key to Injury-Free Training and Long-Term Performance
In this episode of Metabolic Mastery, Dr. Marc Humbert and Dr. Cameron Garber dive deep into one of the most crucial, and misunderstood,principles in fitness: Load vs. Capacity. Discover how managing total load (training, stress, sleep, nutrition, life events) relative to your body’s capacity is the key to avoiding injury, preventing burnout, and optimizing long-term performance. Learn why VO2 max testing and heart rate zones are essential for precise training, how to balance high-intensity and low-intensity workouts (including the 80/20 rule), and how to run personal “lifestyle audits” to overcome plateaus. Whether you're a beginner, seasoned athlete, or coach, this episode offers science-backed, actionable insights to help you train smarter, stay consistent, and keep progressing for years to come. Load, capacity, and health: https://pubmed.ncbi.nlm.nih.gov/30254049/Optimal loading: https://pubmed.ncbi.nlm.nih.gov/25950028/ Load vs Frequency (The envelope of function): https://pubmed.ncbi.nlm.nih.gov/8998861/ Internal & External Load: https://pubmed.ncbi.nlm.nih.gov/30614348/ Follow KORR: Instagram: https://www.instagram.com/korrmedical/ Facebook: https://www.facebook.com/korrmedical/ LinkedIn: https://www.linkedin.com/company/korrmedical https://korr.com/ Listen to the Metabolic Mastery Podcast: Apple Podcast: https://podcasts.apple.com/us/podcast/metabolic-mastery/id1812972674 Spotify: https://open.spotify.com/show/2sgLMFv1Z8DwEz87yUpapI?si=29a177a6c6ca4ed4 YouTube: https://www.youtube.com/@korrmed/podcasts YouTube Music: https://music.youtube.com/playlist?list=PLVCRWXBDdFo_S0OeaAsPv8xTnfajTLc75&si=d4wVUA0jqajkbukB Amazon: https://music.amazon.com/podcasts/d76834b7-c11a-485f-8010-32b490d49e57/metabolic-mastery
--------
52:59
--------
52:59
Ep. 8 - Test What You Intend to Measure - Part 2
Get Your Test Protocols Worksheet Here: https://korr.com/go/korrs-testing-protocols-worksheet/ In Part 2 of our “Test What You Intend to Measure” series, Dr. Marc Humbert and Dr. Cameron Garber dive deep into the art and science of building precise metabolic test protocols. Whether you're testing VO2 Max, substrate utilization (Fat Max), fatigue resistance, zone recovery, or designing open-ended data collection tests, this episode breaks down how to customize protocols for each client’s fitness level, exercise mode, and testing goals. You’ll learn: How to properly structure VO2 Max tests for accurate maximum oxygen uptake results. Why zone testing requires slower, more granular heart rate ramp-ups. How to build substrate utilization protocols to measure fat-burning efficiency. The role of fatigue resistance and zone recovery tests in evaluating metabolic flexibility. Why individualized protocols ensure safety, better data, and more actionable results. Perfect for exercise physiologists, trainers, health clinics, and metabolic testing centers using CardioCoach or similar equipment, this episode offers practical tips for optimizing client assessments and designing repeatable, effective protocols. Follow KORR: Instagram: https://www.instagram.com/korrmedical/ Facebook: https://www.facebook.com/korrmedical/ LinkedIn: https://www.linkedin.com/company/korrmedical https://korr.com/ Listen to the Metabolic Mastery Podcast: Apple Podcast: https://podcasts.apple.com/us/podcast/metabolic-mastery/id1812972674 Spotify: https://open.spotify.com/show/2sgLMFv1Z8DwEz87yUpapI?si=29a177a6c6ca4ed4 YouTube: https://www.youtube.com/@korrmed/podcasts YouTube Music: https://music.youtube.com/playlist?list=PLVCRWXBDdFo_S0OeaAsPv8xTnfajTLc75&si=d4wVUA0jqajkbukB Amazon: https://music.amazon.com/podcasts/d76834b7-c11a-485f-8010-32b490d49e57/metabolic-mastery
--------
29:57
--------
29:57
Ep. 7 - Test What You Intend to Measure - Part 1
Get Your Test Protocols Worksheet Here: https://korr.com/go/korrs-testing-protocols-worksheet/ In this episode of Metabolic Mastery, Dr. Marc Humbert and Dr. Cameron Garber break down how to design effective metabolic testing protocols to deliver accurate, actionable data. Whether you're performing resting metabolic rate (RMR) tests, VO2 Max testing, substrate utilization, fatigue resistance assessments, or zone confirmation tests, this episode covers the key factors that impact test accuracy. Learn why standardizing test protocols is essential, how to individualize tests for each client, and how pre-test preparation—like fasting, warm-ups, and equipment choice—affects your metabolic data. Discover practical insights for personal trainers, exercise physiologists, health clinics, and metabolic testing centers looking to optimize VO2 testing, heart rate zone determination, fat-burning efficiency, and athletic performance assessments. Plus, hear a fun experiment on how music influences metabolism using Core Medical Technologies' CardioCoach system. Follow KORR: Instagram: https://www.instagram.com/korrmedical/ Facebook: https://www.facebook.com/korrmedical/ LinkedIn: https://www.linkedin.com/company/korrmedical https://korr.com/ Listen to the Metabolic Mastery Podcast: Apple Podcast: https://podcasts.apple.com/us/podcast/metabolic-mastery/id1812972674 Spotify: https://open.spotify.com/show/2sgLMFv1Z8DwEz87yUpapI?si=29a177a6c6ca4ed4 YouTube: https://www.youtube.com/@korrmed/podcasts YouTube Music: https://music.youtube.com/playlist?list=PLVCRWXBDdFo_S0OeaAsPv8xTnfajTLc75&si=d4wVUA0jqajkbukB Amazon: https://music.amazon.com/podcasts/d76834b7-c11a-485f-8010-32b490d49e57/metabolic-mastery
--------
1:00:53
--------
1:00:53
Ep. 6 - NEAT Why You Can’t Outrun a Bad Diet (and Why That’s a Good Thing)
In this episode of Metabolic Mastery, brought to you by KORR Medical Technologies, Dr. Marc Humbert and Dr. Cameron Garber dive into the truth about exercise, metabolism, and body composition. Picking up from last week’s episode on fast vs. slow metabolism, they break down why traditional views on calorie burn are flawed—and why your daily movement (NEAT: Non-Exercise Activity Thermogenesis) may matter more than your time at the gym. They explore: The calorie pie chart: where your energy really goes Why NEAT can burn more than your workouts The myth of “you need muscle to burn fat”—and what muscle really does The constrained energy model and how your body adapts to exercise Why the type of movement matters more than how hard you go Practical tips for making your life less efficient (on purpose) to lose more weight Why metabolic testing is key to aligning effort with your unique goals Whether you're a clinician, athlete, or just trying to feel better and live longer, this episode gives you the tools to rethink fitness as a lifestyle—not a punishment. Subscribe and share to keep moving smarter, not just harder. Notes: Metabolic Flexibility: https://pubmed.ncbi.nlm.nih.gov/35287953/ Constrained Total Energy Expenditure: https://pmc.ncbi.nlm.nih.gov/articles/PMC4803033/ Aerobic Exercise & Weight Loss: https://pubmed.ncbi.nlm.nih.gov/39724371/ Beyond Weight Loss, Clear Evidence of Benefits of Physical Activity: https://pubmed.ncbi.nlm.nih.gov/30563874/ NEAT: https://pubmed.ncbi.nlm.nih.gov/12468415/ Follow KORR: Instagram: https://www.instagram.com/korrmedical/ Facebook: https://www.facebook.com/korrmedical/ LinkedIn: https://www.linkedin.com/company/korrmedical https://korr.com/ Listen to the Metabolic Mastery Podcast: Apple Podcast: https://podcasts.apple.com/us/podcast/metabolic-mastery/id1812972674 Spotify: https://open.spotify.com/show/2sgLMFv1Z8DwEz87yUpapI?si=29a177a6c6ca4ed4 YouTube: https://www.youtube.com/@korrmed/podcasts YouTube Music: https://music.youtube.com/playlist?list=PLVCRWXBDdFo_S0OeaAsPv8xTnfajTLc75&si=d4wVUA0jqajkbukB Amazon: https://music.amazon.com/podcasts/d76834b7-c11a-485f-8010-32b490d49e57/metabolic-mastery
Metabolic Mastery, brought to you by KORR Medical Technologies, is the podcast about everything VO2 Max and beyond. Tips on testing, new research, and much more.
Hosted by Dr. Marc Humbert and Dr. Cameron Garber Doctors of Physical Therapy (DPT)
South Africa