Health Nexus Orthopedics & Wellness

09/25/2026

Muscle is the body's glucose sink!

Here's something most people don't know about their metabolism: your skeletal muscle is the largest site of glucose disposal in your body. When your blood sugar rises after a meal, your muscle pulls out roughly 80% of it.

So more trained muscle means better blood sugar control. In people with type 2 diabetes, strength training — 30 minutes, 3x a week — increased insulin-driven glucose uptake and the muscle's glucose transporters.

And it works through partly different pathways than cardio — which is exactly why the two are additive. Your strength training and your cardio improve your metabolism through different doors. Do both, and you open both.



Check the full EP 1 video: Strength is Medicine here: https://youtu.be/bGHDPigH4kg

FREE DOWNLOADABLE GUIDE THE STRENGTH TRAINING ROADMAP— the five reasons strength is medicine, four at-home self-tests, program-building principles, and how to train alongside your cardio: 👉 https://healthnex.us/strength-training-roadmap/

▶️ THE OTHER HALF — CARDIOVASCULAR TRAINING ROADMAP 👉https://healthnex.us/cardiovascular-training-roadmap/

Start the conversation with
Free FIT CALL: https://healow.com/apps/provider/lyall-ashberg-3616443

09/24/2026

WHAT TO ASK BEFORE DECIDING ON ORTHOPEDIC SURGERY
When considering any medical treatment and especially surgery, besides reviewing the risks and benefits, a useful Orthopedic opinion examines the reasoning behind a recommendation, considers potential bias, and connects the treatment options to the patient’s goals.

Why is this the right treatment for me?

What would make your surgeon change their recommendation?

And how does it match my life?

These are some of the questions you can bring to your doctor when surgery is recommended.

In this video, I discuss how our experience as surgeons can shape our recommendations—and why all of us need to question our assumptions.

Two recent conversations about a shoulder and an ankle show the value of discussing the reasoning behind a treatment plan.

A second opinion may support the original recommendation or help you consider another approach. Either way, my goal is to take the time to help you come to a decision you understand.

In my practice, I draw on nearly thirty years in pediatric and adult orthopedics to help patients examine those trade-offs in the context of their health, activity, and goals.

When surgery is appropriate, I can also help identify a suitable specialist and facilitate the referral.

Watch the video for questions you can bring to your next orthopedic appointment or share it with someone weighing their treatment options.

09/23/2026

Cardio or weights — which matters more? It's the wrong question. Across large studies, people who do BOTH strength and aerobic training have a lower risk of death than those who do neither, and the combination does more than either alone. Strength for muscle, bone, and metabolism; cardio for the heart and endurance. Two halves of one prescription.

Which half have you been neglecting?



Check the full EP 1 video: Strength is Medicine here: https://youtu.be/bGHDPigH4kg

FREE DOWNLOADABLE GUIDE
THE STRENGTH TRAINING ROADMAP— the five reasons strength is medicine, four at-home self-tests, program-building principles, and how to train alongside your cardio:
👉 https://healthnex.us/strength-training-roadmap/

▶️ THE OTHER HALF — CARDIOVASCULAR TRAINING ROADMAP
👉https://healthnex.us/cardiovascular-training-roadmap/

Start the conversation with Free FIT CALL: https://healow.com/apps/provider/lyall-ashberg-3616443

09/21/2026

For decades, the advice for thinning bones was "go light." The LIFTMOR trial tested the opposite: postmenopausal women with low bone mass did 8 months of heavy, supervised lifting — and they built bone at the spine and held it at the hip, while the light-exercise group lost bone at both. Essentially no injuries.

The caveat that matters: progressive and supervised. But correctly-dosed load is the signal that tells bone to stay strong — not something to be feared.



Check the full EP 1 video: Strength is Medicine here: https://youtu.be/bGHDPigH4kg

FREE DOWNLOADABLE GUIDE
THE STRENGTH TRAINING ROADMAP— the five reasons strength is medicine, four at-home self-tests, program-building principles, and how to train alongside your cardio:
👉 https://healthnex.us/strength-training-roadmap/

▶️ THE OTHER HALF — CARDIOVASCULAR TRAINING ROADMAP
👉https://healthnex.us/cardiovascular-training-roadmap/

Start the conversation with Free FIT CALL: https://healow.com/apps/provider/lyall-ashberg-3616443

09/20/2026

Bikes Palm BeachThe Hip Center at Oceanside Physical TherapyDr Lyall Ashberg

09/19/2026

09/19/2026

There's a simple, 10-second measurement that predicts your risk of dying more accurately than your blood pressure does: your grip strength. In one of the largest studies ever done on it — nearly 140,000 people — every 5 kg drop in grip strength was linked to a 16% higher risk of death from any cause.

Grip isn't magic. It's a window into your total-body strength. And it's one of the most important health numbers almost nobody tracks.

Have you ever measured yours?



Check out our full series on YouTube. EP 1 out now: Why strength is Medicine. https://youtu.be/bGHDPigH4kg

09/15/2026

Strength for the life you want to keep living.

Episode 1 of my new five-part Strength Training Roadmap is out now on YouTube.

In this opening episode, I explain why strength training belongs in the conversation about long-term health—from muscle and bone to metabolism, brain health, and everyday independence—and how it complements aerobic exercise.

Whether you’re new to lifting or want to understand the “why” behind your training, start here.

▶ Watch Episode 1: https://youtu.be/bGHDPigH4kg

👉 Get the free Strength Training Roadmap guide: https://healthnex.us/strength-training-roadmap/

PRACTICAL. EVIDENCE-BASED. BUILT FOR REAL LIFE.

08/31/2026

A better starting point is not more information. It is a coherent plan: what to do today, how it fits the week, how to progress and how to adapt when real life changes. That is the Health Optimizer Builder Program. Start with a Free 15-Minute Fit Call.

08/30/2026

Strength. Cardio. Fueling. Recovery. Progression. These should not compete for attention in separate systems. Health Optimizer connects them inside one 16-week prescription and makes the next action visible from your phone. Built for Real Life. Backed by Science.