Barbell Shrugged

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.

Dr. Stephanie Estima, a chiropractic expert in female physiology and metabolism, joins the discussion to illuminate women's health, particularly menstrual cycles and menopause. They navigate the interplay of training and hormonal changes, advocating tailored workouts for strength building. Insights on intimacy reveal how hormones enhance connection, while weightlifting is highlighted as key for aging women’s health. The conversation also addresses the importance of community support through transitions like perimenopause, emphasizing open discussions about hormonal challenges.

In this Episode of Barbell Shrugged: What is the immune system Why the immune system is responsible for building muscle How gut health impacts the immune system Understanding recovery and its impact on the immune system How to optimize your immune system for performance Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram

Dan Garner, an expert in the immune system and fitness, joins the hosts for a deep dive into how the immune system underpins physical performance. They discuss the crucial role of gut health, recovery, and nutrition, highlighting how chronic stress affects muscle repair. Garner underscores the link between carbohydrates and optimal post-workout recovery, stressing the need for a holistic approach to health. The conversation emphasizes addressing root causes for weight management and improving overall well-being to enhance training outcomes.