The Tim Ferriss Show

#797: Dr. Keith Baar, UC Davis — Simple Exercises That Can Repair Tendons (Tennis Elbow, etc.), Collagen Fact vs. Fiction, Isometrics vs. Eccentrics, JAK Inhibitors, Growth Hormone vs. IGF-1, The Anti-RICE Protocol, and How to Use Load as an Anti-Inflammatory

Feb 25, 2025

Dr. Keith Baar, a renowned professor at UC Davis specializing in tendon health and exercise physiology, dives into fascinating insights on tendon repair and the science behind effective exercise protocols. He discusses how isometric and eccentric exercises can alleviate conditions like tennis elbow. Baar also debunks myths around collagen supplementation and explores the crucial role of mechanical strain on connective tissue. Additionally, he emphasizes innovative approaches for rehabilitation and the significance of proper loading in enhancing recovery and overall tendon health.

01:59:22

Episode guests

Keith Baar

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Highlights

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Quick takeaways

Isometric exercises effectively enhance tendon health by applying targeted tension without excessive movement, promoting strength and adaptability.

Loading the affected area during injury recovery reduces inflammation and accelerates healing, contrasting conventional methods such as ice application.

mTOR plays a crucial role in muscle hypertrophy, requiring a balance of growth factors and protein timing for optimal recovery.

Collagen supplementation alongside vitamin C can significantly support tendon repair, emphasizing the synergy between nutrition and physical activity.

Deep dives

Isometric Exercise and Tendon Health

Isometric exercises are beneficial for improving tendon health by applying tension to tendons without excessive movement. Studies show that specific training protocols, such as performing 10 seconds of isometric holds followed by 50 seconds of rest, can stimulate tendon adaptations effectively. This method minimizes wear and tear while maximizing the strength and capacity of the tendon to handle load. Evidence suggests that this brief, targeted loading (~10 minutes total) can lead to significant improvement in strength and performance, particularly for athletes and those recovering from injuries.

Navigating Elbow Pain: Personal Recovery Strategies and Isometric Exercises

04:39

Rehabilitating Tennis Elbow: Biomechanics and Exercises

03:23

Intro

4min

Focus on What Matters: Wealth Management and E-Commerce Solutions

3min

Innovative Tendon Repair for Athletes

12min

Understanding Elbow Pain Relief Techniques

14min

Navigating Elbow Pain: Personal Recovery Strategies and Isometric Exercises

5min

Exploring Isometric Exercises for Tendon Health

26min

Rehabilitating Tennis Elbow: Biomechanics and Exercises

3min

Understanding Collagen Synthesis

6min

Understanding Tendon Health and Injuries

23min

10.

Mitochondria, Diet, and Recovery

17min

11.

Practical Takeaways and Weekly Insights

6min

Dr. Keith Baar is a Professor at the University of California, Davis in the Department of Physiology and Membrane Biology. During his Ph.D. studies, his research revealed that mechanical strain on muscle fibers activates the mammalian target of rapamycin (mTOR) signaling pathway, a crucial regulator of muscular hypertrophy. Subsequently, he studied the molecular dynamics of skeletal muscle adaptation to endurance training under the guidance of Dr. John Holloszy, a legend in the field of exercise physiology, considered the father of modern exercise biochemistry. Building on all of this experience, he conducted research into tendon health and the potential for engineering ligaments, which could have implications for treatment and recovery from injuries.

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