Barbell Shrugged

Dive into the powerful world of L-Carnitine, a vital player in energy production and heart health. Discover its role in fat metabolism and how it can boost exercise performance while aiding in recovery. The podcast explores optimal forms and timing for supplementation, revealing effective strategies for enhancing athletic outcomes. Gain insights into a holistic approach to health, blending internal and external factors for overall well-being. Plus, uncover the importance of androgen receptors in muscle growth and how they interact with L-Carnitine.

Dr. Nathan Jenkins, a leading authority in cardiovascular health and nutrition coaching, teams up with hosts Anders Varner, Doug Larson, and Travis Mash. They discuss the vital link between cardiovascular and metabolic health, especially in managing diabetes. Practical advice includes incorporating exercise and nutrition strategies into daily life and the importance of post-meal walking to reduce glucose spikes. They also highlight the joys of active play with children and how weather can influence well-being. Tune in for valuable insights on sustainable health habits!

Join Dr. Michael T. Nelson, an associate professor and sleep science expert, as he dives into the cutting-edge features of the Ōura Ring, a powerful tool for optimizing health and performance. They discuss its unique ability to track sleep metrics with precision, including how heart rate patterns influence sleep quality. Dr. Nelson also challenges common beliefs about alcohol and its impact on sleep, advocating for mindful consumption. Plus, discover how breathing techniques can enhance your sleep and recovery for peak performance!

Coach Flavia Pereira, a dedicated CISSN nutrition coach and PhD candidate, shares her expertise on high-performance supplementation. She dives into the top five essential supplements, including creatine, and discusses its benefits for both muscle strength and cognitive function. The conversation also covers the effectiveness of beta-alanine, nitrates, and protein for recovery and performance. Humor abounds as they share quirky anecdotes and insights on crafting the perfect protein shake, ensuring athletes maximize their nutrition for peak results.

In today’s episode of Barbell Shrugged Dan Garner dives into how you can start to analyze your yearly bloodwork for performance. Standard blood tests can be ordered around the globe, in every country, and are the gold standard for understanding basic health. The normal reference ranges, however, are not giving you the answers you are looking for when it come to optimizing your health and performance. In this episode you will learn: What's the mindset/philosophy of looking at bloodwork for performance if it's classically a health screen? Generally speaking, energy is what every performer needs regardless of their pursuit. How can one look at bloodwork to improve their energy levels? Electrolytes come on every panel, can these be used to look at hydration and performance? You've talked a bunch about the immune system in past podcasts so I'm wondering what a basic blood panel can tell us about the current state of our immunity? What general recommendations do you have in terms of preparation so when someone gets their blood draw they can ensure it's accurate? To learn more, please visit https://rapidhealthoptimization.com to see Dr. Andy Galpin and Dan Garner do a free lab, lifestyle, and performance analysis. Dan Garner on Instagram Anders Varner on Instagram Doug Larson on Instagram

Born and raised in Canada, Dr. Baseer Khan received his MD from the University of Toronto where he was honored to have received the Sigmung Vaile Award for Top Surgeon in his graduating class and received several research awards during his training. He went on to complete subspecialty training in Glaucoma and Advanced Anterior Segment Surgery. As an Assistant Professor at the University of Toronto and international Ophthalmology consultant for multiple companies, Dr. Khan is actively involved in teaching and research and development on local, national and international platforms. Dr. Khan has published extensively in journals and books and is often sought as an expert in advanced and challenging cases. He has also developed and designed surgical instrumentation for new surgical techniques. Dr. Khan has dedicated a segment of his practice as well to humanitarian work, much of which has been in Vietnam. Dr. Khan is currently the Executive Lead Physician at Southlake Regional Health Centre in Newmarket, Ontario and Director of the Clarity Eye Institute in Ontario.   Work with RAPID Health Optimization Links: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Dr. Christopher A. Perry, an Assistant Professor and expert in sleep and circadian rhythms, joins the crew to explore how sleep impacts health. They discuss optimal sleep duration and the significance of sleep regularity, including the concept of chronotypes. The conversation touches on how bedroom temperature affects rest and the role of substances like alcohol and nicotine in sleep quality. Personal anecdotes and practical tips are shared to help optimize health through better sleep habits and lifestyle adjustments.

Dr. Jeremy Loenneke, a leading Exercise Physiology PhD from the University of Oklahoma, joins for an insightful discussion on blood flow restriction training. He shares intriguing insights on how BFR can enhance muscle size and strength with lower weights while emphasizing its safe application. The conversation also delves into innovative apparel for BFR, practical uses in rehabilitation, and the evolving research on tendon strength. They challenge the traditional views of muscle mass versus strength, offering a fresh perspective on training dynamics and maintenance.

In this engaging discussion, John Cena, the 17-time WWE champion and multifaceted entertainer, dives into the grueling demands of the wrestling world. He shares heartfelt insights on the importance of mentorship and community in fitness. John humorously recounts the adjustments needed while acclimating to new training environments and emphasizes the journey of personal growth. The conversation touches on the value of embracing failure, the quest for authenticity in fitness media, and finding balance in a demanding lifestyle. Tune in for laughter and inspiration!

Dr. Christopher A. Perry, Assistant Professor and expert in exercise science and sleep, shares his insights on optimizing sleep and athletic performance. The conversation delves into the adverse effects of daylight saving time on health, particularly sleep disruptions and cardiovascular risks. Nutrition’s role in sleep quality is emphasized, advocating for lighter pre-bed snacks. They discuss sleep-enhancing supplements and lifestyle changes, while also exploring how body temperature and circadian rhythms impact sleep quality. Personal anecdotes highlight the community spirit in health and wellness.