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Meet Cassie Wellock: The Preventative Health Pro Cassie’s no stranger to medicine. With a background in internal and family medicine in Reno, she’s spent over a decade helping patients aged 12 and up. Now, she’s teamed up with her husband to launch Vertical Primary Care within Double Edge Fitness. Their mission is simple but bold: combine their expertise to bring you actionable health insights. As Cassie puts it, “Instead of treating something after it’s developed, I’d love to work on optimizing your baseline labs to prevent irreversible issues.” Her husband, a fitness nerd in his own right, added, “We talk health and fitness at home all the time—it just made sense to bring this to you guys.” Their synergy is electric, and this podcast was a masterclass in why blood work is your secret weapon for longevity. Blood Work: Your Car’s Dashboard “Blood work is like your car’s dashboard—it tells...Read more

If you’ve ever hopped on a Concept2 rowing machine, you know it’s no joke. That sleek, unassuming piece of equipment can humble even the fittest among us, especially when it comes to the infamous 2,000-meter row. Whether you’re chasing a personal best or just curious about how you stack up, the 2K row is a gold-standard test of all-around fitness. In this post, we’ll dive into the average 2K times for men and women, then explore why this grueling challenge is one of the best ways to measure your health and grit. Let’s pull into it! Average 2K Row Times for Women So, what’s a typical 2K time for women on the Concept2? It depends on experience, age, and fitness level, but let’s break it down with some real numbers. Across a wide range of women,cbeginners to seasoned rowers, the average 2K time isvaround 8 minutes and 25 seconds, according...Read more

Based on the most current strength and conditioning research available as of February 19, 2025, the debate surrounding squat depth—specifically squatting below parallel (often referred to as “deep squats”) versus squatting only to parallel—has evolved significantly. Research increasingly supports the idea that squatting below parallel, when performed with proper technique, offers notable benefits for knee health and overall physical performance while dispelling many outdated concerns about risks. Below, I’ll break down the benefits and risks of both approaches, focusing on knee health, and highlight the latest findings. Benefits of Squatting Below Parallel Enhanced Knee Stability and Joint Health Deep squats involve a greater range of motion (typically beyond 90 degrees of knee flexion), which engages more musculature around the knee, including the quadriceps, hamstrings, and glutes. Studies indicate that this increased muscle activation improves knee stability by strengthening the surrounding ligaments and tendons. The controlled loading in deep squats stimulates...Read more

I’m thrilled to introduce Vertical Primary Care, a Direct Primary Care (DPC) practice built around the belief that healthcare should be accessible, transparent, and focused on you. At Vertical Primary Care, I take a comprehensive approach to your well-being. A DPC model allows me to offer a wide range of services tailored to meet your needs, without the constraints of traditional insurance-driven care. Here’s what’s provided to help you live your healthiest life: Personalized, Accessible Care Unlimited Office Visits: See your provider whenever you need, whether it’s a quick check-in or a more in-depth consultation. Extended Appointment Times: Get the time and attention you deserve—our appointments are never rushed. Telemedicine Access: Connect with your provider via phone, video, or text for convenient care wherever you are. Comprehensive Primary Care Services Preventive Health: Routine check-ups, screenings, and wellness planning to help you stay ahead of potential health issues. Chronic Disease Management:...Read more

When it comes to transforming your body—whether you’re aiming to lose fat, gain muscle, or both—one nutrient reigns supreme: protein. Often dubbed the “building block of life,” protein plays a central role in almost every process in the body, from muscle repair to metabolic function. Yet, its importance is sometimes misunderstood, particularly in the context of differing fitness goals. Let’s dive into why optimal protein intake should be a constant, regardless of whether you’re trying to shed body fat or pack on lean muscle mass. 1. Protein and Fat Loss Protein isn’t just for bodybuilders or gym enthusiasts; it’s also one of the most effective nutrients for fat loss. Here’s why: Increased Satiety: Protein is highly satiating, meaning it helps you feel fuller for longer. This can reduce overall calorie consumption, making it easier to maintain a calorie deficit—the cornerstone of fat loss. Preserving Lean Muscle Mass: During a calorie...Read more