The hosts discuss motivation vs. self-belief and discipline. They share personal experiences with peptides and stem cells. They reflect on their rewarding interaction with students. The surprising finding of chlamydia in Arctic waters is discussed. CRISPR technology, sickle cell anemia, and the 40 plus program are explored. Consistency and lifestyle habits for long-term health are emphasized. Listener live coaching addresses an athlete's fatigue and injuries. Low energy and fatigue in a water polo senior athlete are addressed. Tips for improving scapular mobility and strength are provided. The concept of prioritizing strength-building in fitness training is discussed.
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Quick takeaways
Proper sodium intake is crucial for optimal physiological function and can prevent symptoms like dizziness and cold sweats.
Electric current-charged chopsticks can alter flavor perception, making healthier foods taste more palatable.
The 40+ Fitness Program provides comprehensive guidance on exercise, diet, and lifestyle for individuals in their 40s and beyond.
Improving windmill performance involves focusing on scapular mobility and activation through specific exercises.
Rest and recovery are crucial for athletes, and it's important to listen to the body and address personal challenges.
Deep dives
The Impact of Sodium Balance on Health
A low sodium intake can disrupt electrolyte balance and cause symptoms like dizziness and cold sweats. It is important to maintain proper sodium levels to support optimal physiological function.
Tricking Taste Buds for Healthier Eating
Scientists have developed a bowl with electric current-charged chopsticks that can alter flavor perception, making healthier foods taste more palatable.
The Whole 30 Detox and Sodium Levels
Someone following a low-sodium Whole 30 diet may experience symptoms like dizziness and cold sweats as a result of electrolyte imbalances. Proper sodium intake is important for overall health and well-being.
The 40+ Fitness Program
The 40+ Fitness Program is gaining traction and receiving positive feedback, providing comprehensive guidance on exercise, diet, and lifestyle for individuals in their 40s and beyond.
Improving Windmill Performance
To improve your windmill performance and address the resistance and instability on your left side, focus on the mobility and activation of your scapula. Practice the windmill movement without any weight and emphasize the retraction and depression of your shoulders. You can also incorporate light seated rows before performing the windmill to prime the scapular muscles. Hanging scapular circles and wall circles can also help improve scapular mobility. Remember to hold and create an isometric contraction at the point where you feel resistance and focus on maintaining proper form and rotation throughout the movement.
Addressing Shoulder Blade Resistance
If you feel resistance and lack of mobility in your left shoulder blade during wall circles, focus on holding an isometric contraction at the point of resistance and squeeze the shoulder blade as tight as possible. This will help improve mobility and activation in that area. Additionally, incorporate exercises like shoulder presses and lateral shoulder raises to assess for any discrepancies in shoulder mobility and rotation.
Consider Proper Rotation and Mobility
Evaluate your overall rotation and mobility on your left side. Lack of rotation and mobility may contribute to the compensations and difficulties you are experiencing in the windmill movement. Focus on exercises that improve thoracic mobility and rotation, such as thoracic exercises with rotation and the lizard with rotation. The aim is to improve overall mobility and rotation throughout your entire body, which may alleviate the resistance and instability in your left shoulder during the windmill.
Importance of Rest and Recovery
One of the main insights discussed in the podcast is the importance of rest and recovery for athletes. The hosts emphasize the need to listen to one's body and take breaks when necessary, even if it means reducing the intensity of training or cutting back on certain exercises. They provide the example of an athlete on the Warriors team who experienced a decline in performance after going through personal challenges without properly addressing them. The hosts recommend backing off from intense training, spending time with family, and allowing the body and mind to recover and rejuvenate.
Trusting the Process and Sticking to the Program
The hosts address the concerns of listeners who may feel that the prescribed program is not enough for their fitness level. They emphasize the importance of trusting the process and committing to the program as designed. They caution against adding extra exercises or modifications before giving the program a fair chance. The hosts encourage listeners to follow the program consistently, maintain trigger sessions, and track their progress. They assure that the program has been designed to deliver results through appropriate volume and intensity, and that strength gains will be a good indicator of progress.
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.
Mind Pump Fit Tip: Motivation is bullshit, self-belief is EVERYTHING! (2:37)
How Justin is using the Brain Blend from Ned for mental clarity and sharpness pre-podcast. (17:30)
BPC-157 is the creatine of the peptide world. (19:40)
Mind Pump gives back. (23:55)
Fun Facts with Justin: Chlamydia in the Arctic. (33:11)
Signs you need to add sodium. (34:25)
Will we get to a place where we can engineer broccoli to taste like cake? (39:03)
MAPS 40+ looks to be a sleeper hit. (43:13)
Females kicking ass! (49:02)
When mom’s away, dad holds down the fort. (50:55)
Shout out to Josh Nickerson! (1:02:45)
#ListenerLive question #1 - What direction do I need to go to keep pushing the dial toward being the athlete I can identify with again? (1:03:39)
#ListenerLive question #2 - How do constant interruptions negatively impact sleep cycles? (1:23:30)
#ListenerLive question #3 - What can I do to get my left side to match my ride side as far as mobility for the workout is concerned? (1:32:08)
#ListenerLive question #4 - Do you think the full-body approach is still beneficial to an intermediate/advanced lifter? (1:42:09)
