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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

Podcast summary created with Snipd AI

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.

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.

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