Barbell Shrugged

Join weightlifting coach and former powerlifter Travis Mash as he shares his incredible journey of achieving a six-pack at 50. He discusses the crucial balance between strength training and overall health, emphasizing cardio and family activities. Mash reveals how routine and family bonding play pivotal roles in fitness. He dives into his experiences with mountain biking's challenges and the unique benefits of 'farm strength.' Get inspired by the importance of confronting fears and integrating fitness into daily life while nurturing family connections!

Explore the fascinating interplay between hormones like testosterone and cortisol in building muscle and burning fat. Dive into the significance of micronutrients for achieving a lean physique. Discover how menstrual cycles impact performance and gut health's role in overall wellness. Learn effective strategies for managing nutrition and activity levels during a cutting phase. Plus, hear personal stories of fitness journeys and the challenges of maintaining peak performance as we age.

Dr. Christopher Perry, a Clinical Assistant Professor focused on sleep and performance coaching, shares insights into the intersection of technology and rest. He humorously discusses wearables and AI's effects on sleep. The conversation highlights the benefits of aligning workouts with circadian rhythms and the advantages of morning exercise for energy and decision-making. Strategies for crafting an ideal bedtime routine and managing sleep disruptions are explored, alongside fascinating military applications of sleep research.

Dr. Nathan Jenkins, a labs analyst at RAPID Health Optimization and former exercise science professor, dives into the vital link between cardiovascular fitness and metabolic health. He discusses how prioritizing cardiovascular training can combat type 2 diabetes and enhance athletic performance. The conversation highlights the importance of personalized training and lifestyle changes to manage blood sugar levels and improve overall health. Jenkins shares insights on integrating family health, daily movement, and post-meal activity to optimize metabolic function and longevity.

Join former NFL star Leonard Marshall, a two-time Super Bowl champion with the New York Giants, as he shares his journey from the field to finance and community activism. He discusses the challenges athletes face transitioning to life after sports, emphasizing the importance of mentorship and resilience. Leonard also sheds light on critical issues like CTE in football and the urgent need for youth gun safety education. With personal anecdotes and insights, he advocates for athlete wellness and community responsibility in a rapidly changing landscape.

Dr. Chris Perry, a Clinical Assistant Professor at the University at Buffalo and expert in sleep and sports science, joins the discussion. They explore the essential impact of sleep on metabolic health and debunk myths around sleep duration. The conversation dives into the sleep-health paradox, revealing risks tied to both insufficient and excessive sleep. Insights on aligning daily habits with circadian rhythms, the effects of THC and alcohol on sleep quality, and practical tips for improving sleep hygiene make this a compelling listen for health enthusiasts.

Dr. Mitch Reiter, a board-certified orthopedic surgeon with over 20 years of experience, joins the discussion on navigating spinal surgery. He emphasizes the importance of patient selection and weighing non-surgical options first. The conversation delves into the complexities of disc health, especially for athletes, and highlights the critical role of metal allergy testing before surgeries. With insight into personal experiences, they explore how awareness of metal sensitivities can enhance surgical outcomes and recovery.

Discover how birth control can drastically lower testosterone levels and affect physical health. Learn about managing menopause and andropause effectively. The discussion reveals the importance of understanding hormone replacement therapy, emphasizing thorough testing over quick fixes. Uncover the impact of heavy metal toxicity on hormonal balance. Gain insights into holistic health, sleep, and nutrition's critical role in addressing health issues and hormonal imbalances for a more comprehensive approach to wellness.

In todays Episode of Barbell Shrugged, Anders Varner, Doug Larson, and Travis Mash dive into Mash partnership with Sorinex and the success of Spring Cleaning in April. In addition, Mash is going back to the platform in powerlifting and the team discussed the differences in training and mindset competing in their 40’s and 50’ vs their 20’s. And finally, the deep dive into getting out of the gym, intelligently training cardiovascular system, and how great it feels for overall health being in nature. Enjoy. Work With Us: Arétē by RAPID Health Optimization Links: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Zach Moore, a top nutrition and exercise coach with extensive experience, joins the discussion to reveal how to eat more without gaining weight. He dives into adaptive metabolism and how it allows individuals to adjust caloric intake effectively. The conversation also covers the significance of tailored caloric ranges for athletes aiming to maintain performance. With insight into fasting methods and nutritional flexibility, Zach shares strategies for managing calories while enhancing health. The podcast closes with a humorous take on food preferences and social media trends.