What are you doing to improve the WHOLE you today?

Improve performance by 50%+ with PNOĒ

We have a lot of athletes, whether professional or recreational, who are looking to beat their last time, get ready for their next Triathlon, or run their first marathon ever. All of them come to us asking the same question- how can I train better? 

They’ve dedicated the time, but they just can’t seem to up their game. The reality of the problem isn’t usually that these athletes aren’t training hard enough, but rather that they’re not training and eating according to what their body needs. 

Success is defined by biology, not psychology. 

Your breath contains the most reliable picture of your biology. It has all the information you need to uncover your body’s weakest link and determine the optimal nutrition and training for your metabolism. The process of analyzing your breath is also known as VO2max or metabolic testing. PNOĒ test made it simple and easy, eliminating the need to visit a lab or sophisticated facility while still providing you with clinical-grade accuracy.

Here are the key things the PNOĒ can reveal:

VO2max: It’s the maximum amount of oxygen your body can absorb and the strongest predictor of athletic performance or improvement. 

Movement economy: It’s how efficient your body is when moving. The higher your movement economy, the less energy your body consumes and the less fatigue it accumulates.  

Training zones: It’s the training intensities (expressed in heart rate or power) where your body responds metabolically in a specific way. They should be your playbook for every training and race. 

Fuel usage: It’s how many fats and carbs your body uses in every training intensity and sport. It’s your compass for how much and what to eat during training and everyday life. 

Optimal bike fitting: It’s the position where your body performs the most efficiently by consuming the least amount of energy and the most significant amount of fat.

PNOĒ, however, doesn’t just give you numbers for these metrics. It gives you the optimal training and nutrition recommendations you need to improve on the areas limiting your performance. 

The PNOĒ test takes about 10 minutes to complete, and all it requires is a short bout of exercise while wearing the PNOĒ mask, which collects and analyzes your breath.

Contact us to schedule your PNOĒ test now!

If you’re an athlete, you’ve likely heard about training zones.

But what exactly are they? And why do they matter so much?

Heart rate training zones reflect the metabolic states your body undergoes as it transitions from one exercise intensity to another. 

In simple words, they are heart rate ranges (e.g., 123 – 142 beats per minute), each one corresponding to an exercise intensity where your body responds metabolically in a specific way. 

For example, your metabolic response in Zone 2 (e.g., 112 – 126 beats per minute) can be drastically different from that in Zone 3 (e.g., 127 – 135 beats per minute).

This means two things:

1)  The fuel mix your cells use in each zone is different (i.e., the balance between fats and carbohydrates)

2) The capabilities your body develops in each zone are different. 

Consequently, depending on the training zone you are in, you’re using a different mix of fats and carbohydrates, accumulating fatigue at a different rate, and training other elements of your physiology.

Here’s what you get from each zone:

Zone 1

Training intensity is typically used for warmup or active recovery (i.e., recovering from intense exercise while moving)

Zone 2

Zone 2 training will develop your mitochondrial function and improve your fat-burning efficiency. 

Zone 3

Zone 3 training can help strengthen your lung muscles and improve heart function.

Zone 4

Zone 4 training will help improve your VO2max and ability to sustain high-intensity exercise for prolonged durations by enhancing your body’s ability to clear fatigue metabolites. 

Zone 5  

Zone 5 training will help improve your VO2max and peak power output capability (e.g., maximum speed or cycling wattage). 

It’s essential to keep in mind that training zones are determined by your metabolism and therefore can vary vastly from those predicted by equations or wearables, which can be up to 25% off. 

Your training zones should be the compass of every training and race day.

For your training session to have a purpose, they need to be making your body better in the areas where it’s lacking, and that’s only possible by following a training plan based on personalized training zones. To ensure you do your absolute best in every race, you need to be cruising at the training intensity that’s metabolically sustainable for your body, and that’s again only possible by following a racing strategy based on personalized training zones.

In simple words, without knowing your actual training zones, you are essentially training or racing blindly.

The PNOE metabolic analyzer provides gold-standard accuracy in determining your training zones along with the plan that puts them to practical use. The PNOĒ test takes about 10 minutes to complete, and all it requires is a short bout of exercise while wearing the PNOĒ mask, which collects and analyzes your breath.

Contact us to schedule your PNOĒ test now!  

Debbie Potts now channels her purpose and passion into helping others avoid the pitfalls she encountered when her high-performance lifestyle led to adrenal exhaustion and “metabolic chaos” in 2013. In her book Life is Not a Race: It’s a Journey, Debbie shares her personal story of transformation, highlighting the dangers of living life at a relentless pace and the consequences of chronic stress on both physical and mental health.

Through this experience, Debbie developed The WHOLESTIC Method, a comprehensive program designed to guide others in optimizing their health, achieving peak performance, and maintaining a balanced lifestyle. The method emphasizes a holistic approach to wellness, focusing on eight key elements:

1. Nutrition: Eating in a way that supports metabolic flexibility and long-term health.
2. Exercise: Engaging in training that promotes fitness without overtaxing the body.
3. Sleep: Prioritizing restorative sleep to ensure recovery and overall well-being.
4. Stress Management: Recognizing and addressing chronic stressors that can lead to burnout.
5. Movement: Incorporating daily movement beyond structured exercise.
6. Digestion and Gut Health: Supporting the body’s digestive system and microbiome for better health.
7. Hydration: Staying properly hydrated to support all bodily functions.
8. Happiness: Cultivating joy, fulfillment, and a positive mindset in daily life.

By integrating these elements, The WHOLESTIC Method helps individuals focus on working from the inside out, rather than simply pursuing external goals. Debbie’s approach is rooted in the lessons she learned the hard way: that more isn’t always better, and that constant busyness is not a sustainable way to live.

Debbie now shares these insights through her coaching, speaking engagements, and podcast, aiming to educate others on how to achieve optimal health while avoiding the traps of overtraining, burnout, and stress. Her work is especially focused on those who, like her, are driven, high-performing individuals who may be unknowingly pushing themselves towards a similar breakdown. Through personalized coaching, Debbie guides clients to rebuild their health, balance their lives, and thrive as they age.

By sharing her journey, Debbie Potts hopes to inspire others to slow down, take a more balanced approach to life, and focus on long-term well-being rather than getting caught up in the race.