Barbell Medicine Podcast

Timestamps: 0:38 If you have established that a trainee is “training resistant” do you coach them any differently? 5:11 Dietary protein recommendations for those with gout or other diseases? Rheumatology Podcast: https://youtu.be/BrCIiwj9qUE 14:24 Strategies for improving work capacity in seniors 19:29 Blood creatinine elevation and creatine supplementation, what do? 23: 00 What is a MET? 24:15 When would illness stop you from training? 26:20 Minimum amount of fat to include in diet 28:47 Sleep apnea and health/gainzZz 31:10 When do you not assume you’re okay despite having pain? 35:50 Fat hormones 38:30 How to evaluate someone’s safety to train post spine surgery 46:30 How to deal with patients who have been nocebo’d? 53:00 What study would you like to see performed if money and IRBs were of no concern? 57:00 How can resistance training be applied in the hospital given the risk for sarcopenia? 1:05.00 Pain science and children 1:08:00 Most important coaching wisdom to a lifter 1:11:00 Most important coaching wisdom to a coach 1:15:00 How do health metric goals change as we age? Blood Pressure Targets: https://www.ahajournals.org/doi/10.1161/HYP.0000000000000065 1:16:30 What is the thermic effect of food? 1:17:45 How often do you drink alcohol? 1:18:20 Salt vs Sea Salt For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @mike_barbellmedicine @derek_barbellmedicine Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3n

Part 1: https://youtu.be/O-M_hRLzmXs Hakkinen Paper: https://bit.ly/2X3LWby Ahtiainen et al. paper: https://link.springer.com/article/10.1007/s11357-015-9870-1 Timestamps 0:35 Programs and assessments for people with movement “deficiencies” 10:20 Best approach for expanding knowledge base 15:00 Exercise variations, thoughts? 18:45 Machines and isolations exercises 20:30 Obstacles to gaining strength and muscle mass at “advanced age” 24:00 Cardio and strength training 30:00 Training specifics for varied fitness goals 31:30 Training and weight loss with hypothyroidism 34:00 NKT and Mobility WOD thoughts For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @mike_barbellmedicine @hass_strength @joe_barbellmedicine @derek_barbellmedicine @charlie_barbellmedicine Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3n

We sit down with Austin's client, Samantha Calhoun, to talk all things powerlifting and her training history. Check it out! Sam's Website: https://samstrong500.com/ Sam's Instagram: https://www.instagram.com/sam.s.calhoun/?hl=en For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3n

MASS www.strongerbyscience.com/mass Website Strongerbyscience.com Time Stamps 4:23 History of Greg vs Jordan 9:22 Criticisms of science in training -11:52 Individual differences in training -13:37 Potential Harms of training -15:32 Applications of training to lifters 21:27 Low load vs high load and hypertrophy 29:27 How to determine if a paper is good 33:09 How to use science in programming 42:42 Main considerations when programming for beginners 48:42 Genetics and lifting performance 53:12 Fatigue differences by gender 1:04:22 Fatigue differences by age For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3n

Timestamps 1:15 Advice on making one’s mark in the fitness industry as a gym owner 08:49 What are some of the guidelines to determine what to do as a coach and when to refer? 14:16 If you had a magic wand, what 2-3 things would you have every doctor know or do? 18:33 How to best utilize training time as a full-time working mom? 27:15 Any advice to people who travel a lot? 29:07 Anxiety/Panic attacks in training 33:30 How does one differentiate between tendinitis and tendinopathy? 37:40 Eating disorder recovery vs. tracking and counting calories 41:30 Is a 7-day fast safe to do? 43:00 Gut health labs, scams or useful? For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3n

History of the Calorie: https://nutritionj.biomedcentral.com/track/pdf/10.1186/1475-2891-6-44 Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC. National Academies Press. 2005 pp. 119–21. https://www.nap.edu/catalog/10490/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-acids Ravussin E, Bogardus C. A brief overview of human energy metabolism and its relationship to essential obesity. Am J Clin Nutr. 1992; 55:S242S–45. https://www.ncbi.nlm.nih.gov/pubmed/1728837 Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein, and Amino Acids. Washington, DC: National Academy Press. 2002. https://www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf Horton ES. Introduction: an overview of the assessment and regulation of energy balance in humans. Am J Clin Nutr. 1983; 38:972–77. 58. Jequier E, Acheson K, Schutz Y. Assessment of energy expenditure and fuel utilization in man. Ann Rev Nutr. 1987; 7:187–208. http://agris.fao.org/agris-search/search.do?recordID=US8501699 Galgani, J. E., Castro-Sepulveda, M., Pérez-Luco, C., & Fernández-Verdejo, R. (2018). Validity of predictive equations for resting metabolic rate in healthy humans. Clinical Science, 132(16), 1741–1751. doi:10.1042/cs20180317 https://www.ncbi.nlm.nih.gov/pubmed/29967004 Gropper, Sareen S.; Smith, Jack L.. Advanced Nutrition and Human Metabolism (Page 299). Cengage Textbook. Buchholz, A. C., Rafii, M., & Pencharz, P. B. (2001). Is resting metabolic rate different between men and women? British Journal of Nutrition, 86(06), 641. doi:10.1079/bjn2001471. https://www.ncbi.nlm.nih.gov/pubmed/11749674 Horton, T. J., Drougas, H., Brachey, A., Reed, G. W., Peters, J. C., & Hill, J. O. (1995). Fat and carbohydrate overfeeding in humans: different effects on energy storage. https://www.ncbi.nlm.nih.gov/pubmed/7598063/ Fabbri, Elisa et al. “Energy Metabolism and the Burden of Multimorbidity in Older Adults: Results From the Baltimore Longitudinal Study of Aging” journals of gerontology. Series A, Biological sciences and medical sciences vol. 70,11 (2014): 1297-303. Knuth ND, Johannsen DL, Tamboli RA, Marks-Shulman PA, Huizenga R, Chen KY, Abumrad NN, Ravussin E, Hall KD. Metabolic adaptation following massive weight loss is related to the degree of energy imbalance and changes in circulating leptin. Obesity (Silver Spring) 2014;22:2563–2569. https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20900 De Cleva, R., Mota, F. C., Gadducci, A. V., Cardia, L., D’Andréa Greve, J. M., & Santo, M. A. (2018). Resting metabolic rate and weight loss after bariatric surgery. https://www.ncbi.nlm.nih.gov/pubmed/29628405 Bouchard C, Pérusse L, Dériaz O, et al. Genetic influences on energy expenditure in humans. Crit Rev Food Sci Nutr 1993;33:345–50. https://www.ncbi.nlm.nih.gov/pubmed/8357495 Westerterp-Plantenga, M. S., Nieuwenhuizen, A., Tome, D., Soenen, S., & Westerterp, K. R. (2009). Dietary protein, weight loss, and weight maintenance. Annual Review of Nutrition, 29, 21–41 https://www.ncbi.nlm.nih.gov/pubmed/19400750 Ravussin E., Lillioja S., Anderson T.E., Christin L., Bogardus C. Determinants of 24-hour energy expenditure in man. Methods and results using a respiratory chamber. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC423919/pdf/jcinvest00111-0160.pdf Stookey Jodi. Negative, Null and Beneficial Effects of Drinking Water on Energy Intake, Energy Expenditure, Fat Oxidation and Weight Change in Randomized Trials: A Qualitative Review. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728633/ LaForgia J., Withers R. T., Gore C. J. (2006). https://www.ncbi.nlm.nih.gov/pubmed/17101527/ Podcasts: goo.gl/X4H4z8 Email: info@barbellmedicine.com Newsletter: http://eepurl.com/cpqB3n

For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3n

Alan's YouTube: https://www.youtube.com/channel/UCRLOLGZl3-QTaJfLmAKgoAw For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3n

Timestamps 01:59 Flexibility Tests 07:00 Waist Circumference and body fat correlation 08:43 Should you rotate your hand at the top of a row to prevent an injury? 11:52 Recommended medical tests 14:30 Applying biopsychosocial model to weight loss 23:14 Women in strength training, what do? 30:00 Warm ups for different rep ranges 35:25 How to stay consistent with training and nutrition when traveling 39:45 Equestrian world meets strength and conditioning 44:45 Tips and tricks for gaining weight 48:51 Pregnant women, what do? Got a question or a form check for us? Submit it to media@barbellmedicine.com If submitting a video, please shoot it in landscape, from the side at 1080p or higher resolution (4k ideally) at 30 or 60 frames per second. Please trim your video as well and include the amount of weight lifted in the email. Otherwise, we can't use it :( For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3nd

Timestamps 01:07 Changing food when regaining weight 02:33 Reading research as a lay person 10:17 How long to focus on volume 15:50 How to get the rest of the crew involved in content production 19:08 What new products/services is Barbell Medicine coming out with? 22:09 What to do before not training for 10 days 25:40 How to train for MMA 31:44 Recommendations for sleep literature 34:55 Carryover of barbell training to athletics 40:00 Predictors of LBM 44:45 Fatigue and Performance for advanced lifters 50:24 Least favorite Instagram Live questions Got a question or a form check for us? Submit it to media@barbellmedicine.com If submitting a video, please shoot it in landscape, from the side at 1080p or higher resolution (4k ideally) at 30 or 60 frames per second. Please trim your video as well and include the amount of weight lifted in the email. Otherwise, we can't use it :( For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3nd

Timestamps: 00:36 - Texas Method, Weight Loss, and Powerlifting https://www.barbellmedicine.com/how-t... https://www.barbellmedicine.com/584-2/ https://www.barbellmedicine.com/the-b... https://startingstrength.com/article/... 04:29 Fructose and calorie balance Lowndes J, Kawiecki D, Pardo S, et al. The effects of four hypocaloric diets containing different levels of sucrose or high fructose corn syrup on weight loss and related parameters. Nutrition Journal. 2012;11:55. doi:10.1186/1475-2891-11-55. https://www.ncbi.nlm.nih.gov/pmc/arti... 11:22 Golf specific training Torres-Ronda L, Sánchez-Medina L, González-Badillo JJ. Muscle Strength And Golf Performance: A Critical Review. Journal of Sports Science & Medicine. 2011;10(1):9-18. https://www.ncbi.nlm.nih.gov/pmc/arti... 16:05 Muscle fiber type shifting, sprinting, and jumping higher Liu Y, Schlumberger A, Wirth K, Schmidtbleicher D, Steinacker JM. Different effects on human skeletal myosin heavy chain isoform expression: strength vs. combination training. J Appl Physiol. 2003;94(6):2282-2288. https://www.ncbi.nlm.nih.gov/pubmed/1... Luden N, Hayes E, Minchev K, Louis E, Raue U, Conley T, Trappe S. Skeletal muscle plasticity with marathon training in novice runners. Scand J Med Sci Sports. 2012;22(5):662-670. https://www.ncbi.nlm.nih.gov/pubmed/2... Wilson JM, Loenneke JP, Jo E, Wilson GJ, Zourdos MC, Kim JS. The effects of endurance, strength, and power training on muscle fiber type shifting. J Strength Cond Res. 2012;26(6):1724-1729. https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.barbellmedicine.com/the-p... 24:55 Gaining weight, losing body fat, and getting stronger 27:30 Coming back from an illness and training 30:18 Rack pulls and snatch grip movements instead of deadlifts 35:00 Supersetting Got a question or a form check for us? Submit it to media@barbellmedicine.com If submitting a video, please shoot it in landscape, from the side at 1080p or higher resolution (4k ideally) at 30 or 60 frames per second. Please trim your video as well and include the amount of weight lifted in the email. Otherwise, we can't use it :( For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3nd

Timestamps: 00:19 CrossFit 17:29 Pain management and training (Hamstring edition) 22:27 Belts and burps 25:13 Protein recommendations 28:31 Cardio and strength training 31:21 Changing PAGA 37:47 Petechiae 39:30 Standing Desk 42:00 RBE and Programming 49:21 Whey sensitivity 51:00 RPE for Singles (not a dating site) 53:14 RPE for sets @ 8 54:45 Hormones, Fatigue, and Training Hernias discussed in this VLOG: https://www.youtube.com/watch?v=H520Z... Physical Activity Guidelines For Adults: https://health.gov/paguidelines/guide... ACSM's Position Stand on Activity: https://www.bewegenismedicijn.nl/file... Got a question or a form check for us? Submit it to media@barbellmedicine.com If submitting a video, please shoot it in landscape, from the side at 1080p or higher resolution (4k ideally) at 30 or 60 frames per second. Please trim your video as well and include the amount of weight lifted in the email. Otherwise, we can't use it :( For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vaness_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3nd

00:45 LISS vs HIIT 06:40 Strength training and cancer mortality 11:20 Statins, metformin, and tendinopathy 12:45 Bar speed and athletic spectrum 15:55 Sitting and risk of disease 18:45 How is BBM making a difference in the medical community? 27:10 Template recommendation for general health 28:20 Genetics and strength potential and our training in 30 years Got a question or a form check for us? Submit it to media@barbellmedicine.com If submitting a video, please shoot it in landscape, from the side at 1080p or higher resolution (4k ideally) at 30 or 60 frames per second. Please trim your video as well and include the amount of weight lifted in the email. Otherwise, we can't use it :( For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vanessa_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3nd

00:24 Can you substitute a recreational sport for GPP? 01:51 Biohacking 06:01 Health and being underweight 08:56 Unhealthy foods 10:43 How to have conversations with people you disagree with? 17:03 Strength training for injury prevention specificity 23:21 Tendinopathy and inflammation 26:30 Obesity and negative health outcomes 29:55 Expanding BBM's Coaching 33:55 Going on vacation and minimizing detraining 38:35 Programming to avoid tendinopathy 43:00 Volume versus intensity for strength 48:30 Pivot week programming 52:19 Lift specific volume differences For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vanessa_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3nd

00:32 Is cryotherapy effective? 04:20 Is hyping yourself up for a set effective? 08:10 Sleep apnea 12:00 What are your professional goals with fitness and medicine? 18:38 Skinny fat discussion and health benefits of increasing lean body mass 25:38 How do you manage training in someone with psoriatic arthritis? 29:58 My doctor said my biceps tendon was going to explode, what should I do? 33:31 Fiber discussion per calorie intake? 35:28 Are pivot blocks evidence based? 38:00 How to train someone with carpal tunnel or multiple sclerosis? 42:21 Who would you consider special populations? 44:04 How should pregnant women train? (Plus a Jerry Seinfeld impersonation that goes on for too long) Got a question or a form check for us? Submit it to media@barbellmedicine.com If submitting a video, please shoot it in landscape, from the side at 1080p or higher resolution (4k ideally) at 30 or 60 frames per second. Please trim your video as well and include the amount of weight lifted in the email. Otherwise, we can't use it :( For more of our stuff: Podcasts: goo.gl/X4H4z8 Website: www.barbellmedicine.com Instagram: @austin_barbellmedicine @jordan_barbellmedicine @leah_barbellmedicine @vanessa_barbellmedicine @untamedstrength @michael.ray.dc @mderek4011 Email: info@barbellmedicine.com Supplements/Templates/Seminars/Apparel: http://www.barbellmedicine.com/shop/ Forum: https://forum.barbellmedicine.com/ Newsletter: http://eepurl.com/cpqB3nd