Barbell Shrugged

Andrew Kavanaugh, a former Marine and contractor, founded Black Root Recovery after witnessing fellow veterans struggle with health issues. He shares how his personal transformation—losing 90 pounds and overcoming sleep apnea—led to the creation of a unique recovery sauna. The sauna combines grounding, infrared, and red-light therapy, aimed at reducing inflammation and enhancing cognitive performance. Andrew discusses the science behind each therapy, as well as the significant benefits he's experienced, including improved sleep and diminished social anxiety.

Ben Johns, the world's top pickleball player, shares his journey from discovering the sport to dominating competitions. He discusses the intense travel schedule and physical demands of pickleball, emphasizing the importance of recovery and data-driven training. Ben reveals his unique strategies for sleep optimization and nutrition that keep him at peak performance. The podcast also delves into the evolution of the sport and Ben's approach to training leg strength and explosiveness, proving that preparation and athleticism go hand in hand for success.

Dr. Doug Goldstein, a clinical expert in musculoskeletal imaging and founder of Springbok Analytics, delves into cutting-edge MRI muscle analysis. He reveals how 3D digital twins provide athletes insights into muscle volume, asymmetries, and quality, crucial for optimizing performance and rehabilitation. The discussion highlights the significance of muscle quality over mere size, how compensation patterns from past injuries affect current performance, and the implications of intramuscular fat on muscle integrity. This innovative approach is changing the game for targeted strength training.

Matt Brown, Director of Business Development at Springbok Analytics, discusses the groundbreaking world of MRI-based muscle analysis. He reveals how Springbok evolved from a university research lab to a leader in muscle profiling, now employed by pro sports teams to optimize athlete health. Topics include tracking injuries with precision, mapping fat infiltration, and how muscle health serves as a key longevity indicator. The conversation dives into innovative applications like individualized rehab timelines, revealing hidden injuries, and the potential for transforming bodybuilding metrics.

Dr. Chris Perry, a muscle and performance expert, joins Anders Varner, Travis Mash, and Doug Larson to discuss the crucial role of muscle mass in health. They explore how muscle impacts disease risk and hormone balance, and why the mid-30s to mid-40s is a critical decade for muscle building. Dr. Perry compares DEXA and MRI for muscle measurement, emphasizing the importance of tracking muscle mass percentage. Listeners gain insights on protein needs, the significance of resistance training, and practical strategies for optimizing muscle-to-fat ratios.

In this discussion, veteran powerlifter Travis Mash shares his incredible journey back to competition after a hip replacement. He highlights the importance of velocity-based training and how it aids older lifters in maintaining strength safely. Mash emphasizes balancing health with performance, tracking VO₂ max, and prioritizing recovery. He also shares a personal story about guiding his son through resilience after a sports setback. The group reflects on how dedication and hard work can shape champions, regardless of age.

Dr. Allison Brager, a neuroscientist and U.S. Army sleep expert, dives into the science of sleep and recovery with Anders Varner, Doug Larson, and Travis Mash. They examine the effectiveness of wearable tech for tracking sleep and performance, highlighting tools like the Oura Ring and Garmin. Brager reveals the surprising prevalence of sleep apnea among athletes and how just a few nights of limited sleep can drastically lower testosterone. They also discuss innovative recovery strategies like vagus nerve stimulation and the benefits of short naps for enhanced alertness.

Kenny Santucci, a leading NYC trainer and gym culture advocate, talks about Strong New York, an inclusive fitness festival that evolved from small beginnings to hosting over 4,100 attendees. He shares insights on running large events, the importance of a vibrant gym atmosphere, and current fitness trends, including the rise of Pilates and the ongoing relevance of strength training. Coach Travis Mash adds thoughts on gym economics, emphasizing member support and community as key to retention. Together, they explore how gyms can combat urban loneliness and foster deeper connections.

Dr. Mike Lane, an exercise scientist and professor, teams up with Coach Travis Mash, a strength coach and performance training expert. They dive into the essentials of fitness, emphasizing the importance of setting minimum standards for strength and endurance. The duo discusses the minimal effective dose for training, advocating for a twice-weekly regimen. They also highlight the significance of athletic development in youth, promoting multi-sport play over early specialization. The conversation wraps up with practical benchmarks for fitness and the value of consistency over perfection.

Tim Riley, Director of Sports Performance at Kollective and seasoned coach, shares his journey from addiction to recovery. He candidly reveals his troubled past, including life in a 'trap house' and pivotal moments that led him to seek help. Discussing the duality of coaching, he emphasizes problem-solving over traditional teaching methods. Tim also explores valuable skills gained through hardship and how fitness became a positive outlet, ultimately shaping his career. His insight into personal transformation will inspire anyone facing struggles.