2169: Ways to Correct Neck & Shoulder Pain, When to Avoid Tracking Macros, How Lots of Muscle Can Negatively Affect Longevity & More (Listener Live Coaching)
Topics discussed in this episode include: challenges of marketing fitness programs to women, misconceptions and solutions for climate change, the role of music in learning and its effect on the brain, memory and the fastest animals, addressing trap pain and forward shoulder issues, improving neck and upper back stability, analyzing muscle mass and longevity, exercises for correcting neck and shoulder pain, and the benefits of a functional tool and exercise programming.
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Quick takeaways
Whole foods are preferable to protein shakes for complete nutrition and health benefits.
Vegan industry often manipulates information; critical evaluation is necessary for informed choices.
Music has profound impact on learning and brain function, particularly classical music.
Muscle mass is correlated with longevity, but extreme pursuit for muscle can compromise it.
Prioritizing mobility work alongside powerlifting improves joint stability and movement patterns.
Deep dives
The Fastest Animals in the World
The falcon is the fastest animal in the world, reaching speeds of up to 290 miles per hour. The cheetah is the fastest land animal, reaching speeds of up to 74 miles per hour. The sailfish is the fastest animal in the water, reaching speeds of up to 68 miles per hour.
The Importance of Whole Foods vs Protein Shakes
While protein shakes can be convenient for getting in your protein intake, it is always better to prioritize whole foods. Whole foods provide a complete nutrient profile and offer other health benefits beyond just protein. Protein shakes can be used as a supplement if necessary, but should not replace whole foods in your diet.
The Misinformation and Manipulation in the Vegan Industry
The vegan industry is driven by profit and often manipulates information to promote their products. Claims are made that vegan diets are better for the environment and health, but the reality is often different. Vegan products can be highly processed and lack essential nutrients. It is important to critically evaluate the information presented and make informed choices based on your individual needs.
Music's Influence on Learning and Brain Function
Music has been shown to have a profound impact on learning and brain function. Classical music, in particular, has been linked to improved mathematical and cognitive abilities. Music can stimulate different regions of the brain and enhance communication between them. The power of music in education and cognitive development should not be underestimated.
Maintaining muscle mass and considering longevity
Muscle mass itself is correlated with longevity, indicating that having more muscle can contribute to longer life. However, it's crucial to consider the methods used to acquire that muscle. Extreme pursuits and pushing beyond what is healthy for the body, such as excessive calorie intake or high-risk training, may compromise longevity. It's advisable to strike a balance between performance and longevity, ensuring that the methods used to gain muscle are sustainable, healthy, and aligned with individual goals.
Balancing nutrition and powerlifting goals
Having gained weight and being slightly above the intended weight for powerlifting, the question arises on how to approach nutrition while starting the program. With a current maintenance calorie intake of around 2100, there is still room to adjust nutrition for powerlifting goals. It is recommende to focus on performance instead of excessive calorie intake to avoid unnecessary weight gain. By optimizing macronutrient distribution and considering the energy demands of powerlifting, it is possible to align nutrition with the goals while maintaining a sensible and sustainable approach.
Incorporating mobility work alongside powerlifting
While powerlifting is the primary focus, prioritizing mobility work can provide numerous benefits, such as improving joint stability, enhancing movement patterns, and reducing injury risk. Implementing mobility sessions, particularly on non-powerlifting days, allows for a balanced training regimen. By incorporating mobility exercises from programs like MAPS Prime, a well-rounded approach can be achieved, addressing both strength and mobility needs to support overall health and longevity.
Overcoming Binge Eating Disorder
The podcast episode features a conversation about overcoming binge eating disorder. The speaker shares their personal experience of being binge-free for over a year and explains the importance of prioritizing binge recovery over aesthetic goals. They advise against calorie counting if it triggers binge thoughts and encourage self-love and self-acceptance. The speaker recommends an unstructured approach to eating, focusing on nourishing the body and eating until satisfied. They also emphasize the importance of strength training and self-care.
Addressing Weaknesses and Improving Stability
In this part of the podcast, the discussion shifts to addressing weaknesses and improving stability for athletic activities such as skiing. The speaker recommends incorporating lateral dragging with a sled to enhance lateral stability and strengthen the gluteus medius and hamstrings. They advise substituting back squats with lateral lunges and adding unilateral exercises to improve stability even further. The importance of mobility priming is highlighted, and the speaker suggests using resistance bands for lateral walks. They conclude by recommending the MAPS Symmetry program for targeted strength training.
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: Workouts for women online are generally TERRIBLE. (2:10)
Vegan cat food is a real thing! (16:32)
Is veganism on the rise? (20:48)
Fun Facts with Justin: How much carbon is in the atmosphere? (26:15)
Brands that PAY attention. (29:52)
Why you should always strive to hit your macro targets through whole foods. (32:34)
Kids' books where the parents can learn as well. (35:21)
The fastest animals in the world. (41:22)
Unfollow Dr. Idz. (45:52)
Shout out to police officers and Chris Ferrie. (52:42)
#ListenerLive question #1 - Any advice on resolving this back/forward shoulder pain I have from a previous injury? (55:51)
#ListenerLive question #2 - How should I approach starting MAPS Powerlift as far as my nutrition goes? (1:10:55)
#ListenerLive question #3 - Is there any downside to carrying a lot of muscle mass in terms of longevity and health span? (1:24:53)
#ListenerLive question #4 – What is the right approach for training for imbalances or weaknesses in hips and hamstrings? (1:39:09)
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