Barbell Shrugged

Dr. Tommy Wood, an MD and PhD neuroscientist, shares his insights on brain health and cognition. He emphasizes that boosting brain function is crucial at any age, not just for preventing dementia. Tommy outlines optimal learning strategies and daily habits for cognitive improvement, advocating for engaging exercises like martial arts and racket sports that yield significant brain benefits. He also discusses the importance of nutrients, hydration, and social connections in maintaining brain health, making a compelling case for a holistic approach to mental fitness.

Dr. John Rusin, a doctor of physical therapy and expert in Pain-Free Performance, joins Doug Larson, Travis Mash, and Dr. Mike Lane for a deep dive into individualized training. They discuss how biomechanics, such as femur length and hip structure, affect movement. Rusin champions goblet squats for their versatility, emphasizes training variability, and criticizes one-size-fits-all coaching models. He also shares insights on managing chronic pain in athletes and the vital role of non-mechanical factors like nutrition and hydration. Don't miss his take on overcoming burnout through his new book!

In this episode of Barbell Shrugged, Doug Larson and Travis Mash officially welcome Dr. Mike Lane as the show's new co-host. Mike shares his full origin story, from growing up a sports-loving kid in St. Louis, to discovering strength and conditioning in college, to earning his PhD and becoming a professor of exercise physiology. Along the way, he reflects on the mentors who shaped his thinking, including time spent around Westside Barbell, Olympic lifting culture, and elite academic labs that blended hard training with hard science. The conversation dives deep into the intersection of real-world performance and research. Mike breaks down his work with tactical populations like firefighters and law enforcement, explaining why traditional fitness tests often fail to reflect the actual demands of the job. They explore load carriage, heat stress, aerobic capacity, and why durability, not just raw fitness, determines success in high-stakes environments. Finally, Mike opens up about his own competitive journey across powerlifting, strongman, Olympic lifting, and Highland Games. From pulling 750+ pounds in competition to learning hard lessons about longevity, ego, and smart training, this episode captures what it looks like to stay strong, curious, and competitive into your 40s. With Mike Lane stepping into the co-host role, Barbell Shrugged enters a new chapter, one grounded in experience, science, and a deep respect for the iron game. Links: Doug Larson on Instagram Coach Travis Mash on Instagram

In this discussion, Dr. Karen Esser, a Professor at the University of Florida specializing in muscle adaptation and circadian clocks, dives into the fascinating role of our body's internal timekeepers. She uncovers how tissue clocks influence muscle repair, metabolism, and performance, revealing that strength peaks in the afternoon. Dr. Esser also shares groundbreaking findings from her research showing that morning training can lead to equal adaptations over time. The conversation highlights the implications of misaligned clocks on health and performance.

Dr. Bill Campbell, a fat-loss expert and exercise scientist, shares his shift in focus to menopause after witnessing his wife's struggles with weight gain and energy loss. He reveals how menopause accelerates fat gain, particularly in the midsection, and highlights the surprising lack of research on fit, resistance-trained women. Campbell discusses the benefits of hormone replacement therapy, addressing misunderstandings from past studies and advocating for early intervention. His insights are a crucial resource for understanding menopause's impact on health and fitness.

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.