Barbell Medicine Podcast

Bulletproof or Broken- Why 'Perfect Form' Is a Lie Episode Summary In this comprehensive episode, we dismantle the pervasive myth that the human body is a fragile machine susceptible to catastrophic injury from minor technique flaws. This narrative, often perpetuated by social media influencers screaming "Snap City," creates widespread fear avoidance behavior (kinesiophobia) that does more harm than good. By reviewing extensive epidemiological data, we demonstrate that obsessing over "perfect" technique has virtually zero correlation with injury risk. Instead, we explore the true drivers of pain and injury: improper load management (doing too much, too fast) and hyper-specialization (lack of movement variability). We also introduce the REP Model (Repeatable, Efficient, Points of Performance) as a practical compass for movement and provide a new framework for staying healthy: focus on robustness and managing your training dose, not fear-based mechanics. Timestamps 00:00:00 - The Fragility Myth: The Body-as-a-Car Metaphor and the Nocebo Effect. 00:11:31 - Defining Injury: Why the scientific data is a methodological mess. 00:21:46 - Injury Rates Compared: The Gym vs. Running vs. Contact Sports. 00:33:32 - MRI is a Liar: Understanding asymptomatic abnormalities ("wrinkles on the inside"). 00:39:10 - The Body-as-a-Bank-Account: A better analogy for capacity and load. 00:41:59 - Suspect 1: Heavy Weight. (Verdict: Innocent). 00:45:44 - Suspect 2: Orthopedic Cost & Exercise Selection. (Verdict: Innocent). 00:49:53 - Suspect 3: Hyper-Specialization. (Verdict: Guilty). 00:54:23 - Suspect 4: Movement Speed. (Verdict: Innocent). 00:57:21 - Suspect 5: Age. (Verdict: Innocent - The "Old Man Strength" phenomenon). 01:02:17 - Suspect 6: Anabolic Steroids. (Verdict: Guilty-ish). 01:04:38 - Suspect 7: Accidents & Gravity Events. (Verdict: Guilty). 01:08:22 - The Myth of the "Robotic" Elite Lifter: Why variability is a feature, not a bug. 01:15:48 - The REP Model: A new framework for technique (Repeatable, Efficient, Points of Performance). 01:20:01 - Conclusion: Your marching orders. ⭐ Get More Value: Exclusive Content and Resources Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at [email protected] Action plan : https://www.barbellmedicine.com/injury-risk-action-plan/ I. The Fragility Myth: Why You Are Not a Car The fitness industry has long relied on the "body-as-a-machine" metaphor to explain pain. The logic suggests that if your alignment is off—much like a car with bad wheel alignment—your parts will wear out and fail. This has led to a culture of fear where athletes spend 30 minutes warming up rotator cuffs or obsessing over a single degree of spinal flexion during a deadlift. However, this mechanical model is fundamentally flawed. Unlike a car, human tissues are adaptable . The Brake Pad vs. The Callus: If you drive a car daily, the brake pads get thinner until they break. If you expose your skin to a barbell daily, it doesn't wear away; it builds a callus. Wolf’s Law & Davis’ Law: Bones get denser, and tendons/ligaments thicken when exposed to appropriate stress. The Nocebo Effect The greatest risk in the gym isn’t a rounded back; it’s the nocebo effect. This is the phenomenon where negative expectations or beliefs lead to negative outcomes. When influencers draw red lines on videos and catastrophize movement, they are socially transmitting pain and fear. This "socially transmitted kinesiophobia" convinces you that you are fragile, leading to hyper-vigilance and, ironically, a higher sensation of pain. Key Takeaway: You do not need to be fixed. You are robust and adaptable. The industry profits from your fragility, but the science supports your resilience. II. The Data Hierarchy of Risk To understand the true risk of the gym, we must look at the epidemiology of injury. Unfortunately, the scientific community struggles to agree on a definition of "injury." Some studies count a stubbed toe, while others only count surgery. Despite this methodological mess, the trends in the data are clear: The gym is one of the safest places to be. Injury Rates by Activity (Per 1,000 Hours) Bodybuilding: 0.2 – 1.0 Powerlifting / Weightlifting: 1.0 – 4.0 Running: ~10 (Novices up to ~18) Field Sports (Soccer, Rugby): 15 – 80+ Motocross: >90 The perception that lifting heavy weights is dangerous while recreational sports are "safe fun" is backward. The gym is a controlled environment where you dictate the load, tempo, and rest. In contrast, fiel

Episode Summary: The Cardiometabolic Revolution of Semaglutide, Tirzepatide, and Beyond This episode provides a comprehensive, evidence-based update on GLP-1 receptor agonists (anti-obesity medications), featuring Dr. Jordan Feigenbaum, Dr. Austin Baraki, and Dr. Spencer Nadolsky. The hosts review the rapid evolution of these drugs—from short-acting injectables to potent multi-agonists like Tirzepatide (Mounjaro/Zepbound) and Retatrutide —which now achieve weight loss efficacy rivaling bariatric surgery. The discussion clarifies the broad, weight-independent benefits these drugs offer for cardiovascular, renal, and liver health (CKM Syndrome). The experts address common concerns, including the high incidence of gastrointestinal side effects and the heavily debated risk of muscle mass loss , concluding the risk is often overblown and easily mitigated by resistance training and adequate protein intake. Finally, they discuss the biggest hurdle to access: cost, and the role of newer oral and compounded options in the evolving landscape. ⏱️ Episode Timestamps 00:00 Welcome and Introductions 00:05:48 Defining GLP-1 and the Incretin Effect 00:08:06 Debunking "Nature's Ozempic" (DPP-4 resistance) 00:11:17 Evolution of GLP-1 Drugs (Longer duration, higher potency) 00:14:35 Defining and Discussing "Food Noise" 00:19:43 Semaglutide Efficacy (STEP & SUSTAIN Trials) 00:22:36 Tirzepatide Efficacy (SURMOUNT Trials) 00:24:50 Triple Agonist Pipeline (Retatrutide) 00:28:04 Oral Options and Future Accessibility (Orforglipron) 00:33:10 Weight-Independent Cardio Benefits (SELECT Trial) 00:38:12 Benefits for Kidney and Liver Health (CKM Syndrome) 00:41:47 Emerging Benefits (Sleep Apnea, Addiction, Cancer) 00:48:20 Common Side Effects (Nausea, Constipation, Fatigue) 00:52:59 Rare/Serious Risks (Pancreatitis, NAION) 00:58:36 Muscle Mass Loss Concern (Hype vs. Data) 01:13:44 Biggest Hurdle: Cost and Prior Authorization 01:16:50 Compounded Versions vs. Research Chemicals 01:19:57 Role of Older Anti-Obesity Medications and Microdosing 01:24:41 Final Summary 🔗 Resources and Next Steps Work with Experts on Cardiometabolic Health: Connect with Dr. Austin Baraki and Dr. Spencer Nadolsky: https://joinvineyard.com/ For evidence-based resistance training programs: barbellmedicine.com/training-programs For individualized medical and training consultation: barbellmedicine.com/coaching Explore our full library of articles on health and performance: barbellmedicine.com/resources To join Barbell Medicine Plus and get ad-free listening, product discounts, exclusive content, and more: https://barbellmedicine.supercast.com/ I. Basic Science and The Evolution of Anti-Obesity Medication Defining GLP-1 and the Incretin Effect GLP-1 (Glucagon-like peptide 1) is a naturally occurring peptide hormone released by the intestines after food ingestion.1 It plays a role in the incretin effect , which enhances insulin secretion from the pancreas.2 However, natural GLP-1 is quickly broken down by the DPP-4 enzyme, limiting its efficacy.3 Modern GLP-1 receptor agonists (like Semaglutide and Tirzepatide) are synthetic analogs engineered to be resistant to DPP-4 breakdown, allowing them to stick around longer and reach receptors in the brain to modulate appetite. The concept of food noise describes the persistent, relentless, non-hunger-related thoughts about food that many individuals with obesity experience.5 Patients often report that the cessation of this food noise is one of the most profound effects of the medication, freeing up cognitive energy previously dedicated to ruminating over food. The Rapidly Advancing Pipeline The evolution of this drug class has been defined by three trends: Duration: Moving from twice-daily injections (Exenatide) to weekly injections (Ozempic) and future monthly options. Potency: Increasing efficacy through molecular engineering and multi-agonist targeting (e.g., Tirzepatide hitting GLP-1 and GIP receptors).7 Tolerability: Improving the side effect profile, making newer agents easier to tolerate. Upcoming agents include oral options like Orforglipron and high-dose oral Semaglutide , which promise easier administration and potentially lower costs.8 Triple agonists like Retatrutide are showing efficacy in the mid-20% total weight loss range, rivaling metabolic surgery outcomes. II. Efficacy and Broad Health Benefits Weight Loss Efficacy The clinical data demonstrates significant efficacy, classifying these drugs as game-changers: Semaglutide (Ozempic/Wegovy): Averages around 15% total body weight loss.10 Tirzepatide (Mounjaro/Zepbound): Averages 20-21% total body weight loss, generally showing superiority and improved tolerability compared to Semaglutide.11 Pipeline Agents (Retatrutide): Showing potential for 24-25% total weight loss, pushing pharmacological intervention into the same league as bariatric surgery. Weight-Independent Organ Protection (CKM Syndrome) A significant portion of the benefit derive

Cycle Syncing, Cardio Myths, and Iron Deficiency: A Barbell Medicine Review of Viral Claims Episode Summary: Debunking Women's Health Claims and Setting Optimal Targets In this in-depth episode, Dr. Jordan Feigenbaum, joined by Dr. Lauren Colenso-Semple and Dr. Austin Baraki, breaks down the viral women's health claims made on a popular podcast, separating misleading mechanistic theory from actionable, evidence-based advice. They tackle three major topics: the idea that Cycle Syncing is necessary for performance (spoiler: it's not); the confused messaging surrounding HIIT and Zone 2 cardio (consistency is key); and a critical discussion on Iron Deficiency , clarifying why standard lab cutoffs for ferritin are too low and why treating to an optimal target (greater than or equal to 50 ng/mL) is essential for managing fatigue and optimizing exercise performance in women. ⏱️ Episode Timestamps 1:29 I. Cycle Syncing: The Claim and the Mechanistic Logic 18:54 II. Conditioning Confusion: High Intensity, Zone 2, and Zone Definitions 21:10 Polarized vs. Pyramidal Training (Context) 47:08 III. Iron Deficiency: Normalizing Low Ferritin 51:52 Evidence Review: Setting Accurate Ferritin Cutoffs ⭐ Get More Value: Exclusive Content and Resources Connect with Dr. Lauren Colenso-Semple: @drlaurencs1 Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at [email protected] I. Cycle Syncing: Why Consistency Trumps Hormone Status The Problem with Mechanistic Reductionism The viral claim that women must systematically adjust their training volume and intensity based on fluctuating hormones (estrogen and progesterone) to optimize performance or avoid harm is based on a reductionist and largely unproven hypothesis. While hormone changes are real, relying solely on mechanistic data (what happens in isolated cells or textbook diagrams) is insufficient, as the complex, interactive nature of human physiology often overrides these single-factor effects. Dr. Feigenbaum and Dr. Colenso-Semple clarify that no reliable human evidence supports the idea that cycle syncing leads to superior athletic performance or adaptation. The fundamental flaw in the advice is that it confuses a plausible mechanism with a meaningful outcome. Harm Assessment: The Cost of Inconsistency The primary harm in cycle syncing is that it leads to missed training opportunities . Adaptation is driven by consistent training load (mechanotransduction), not a temporary hormone profile. Planning to proactively reduce training intensity or volume based on an unproven hormone schedule is detrimental to long-term strength and endurance gains. Training modifications should be reactive —if a person genuinely feels symptoms of fatigue, pain, or discomfort on a given day (regardless of their cycle status), they should adjust or skip the workout. The advice to only exercise or train hard when you "feel awesome" is inconsistent with the reality of progressive training and often sets unrealistic expectations. II. Conditioning Confusion: Context is Everything Debunking Zone 2 and HIIT Extremism The hosts address the confusing and contradictory advice regarding high-intensity interval training (HIIT) and Zone 2 cardio, particularly the claim that Zone 2 is "bro science" and should be avoided. The issue lies in a lack of context . The discussion on polarized (80/20) versus pyramidal training only becomes relevant for high-volume endurance athletes (those training for 10+ hours per week) where managing fatigue via intensity distribution is critical. For the general population —the vast majority of people consuming the viral content—the goal is simple: consistency . Adhering to the minimum physical activity guidelines (150 minutes of moderate or 75 minutes of vigorous activity per week) is the priority. For this audience, almost any combination of volume and intensity works, as long as it is challenging enough and sustainable. The complex debate over intensity distribution is entirely non-actionable for people simply trying to start or maintain an exercise habit. The advice was non-actionable because it: Used incorrect zone definitions ("Zone 1 is sitting around"). Failed to integrate high-load resistance training into the cardio recommendation. Ignored the relationship between training frequency, volume, and total training load. III. Iron Deficiency: Treating to Optimal Physiology Normalizing Deficiency: The Problem with Lab Cutoffs Dr. Baraki addresses the critical issue of Iron Deficiency , emphasizing that many standard laboratory cutoffs for ferritin are m

Episode Summary: Dynapenia, Motor Neurons, and the Firewall In this episode, Dr. Jordan Feigenbaum and Dr. Austin Baraki redefine sarcopenia , shifting the focus from simple age-related muscle size loss (atrophy) to the more critical loss of muscle strength and power (dynapenia) , a process that starts in the 40s. They explain the profound pathophysiology : sarcopenia is primarily a neurological event caused by the death of high-threshold motor neurons, leading to the selective loss of fast-twitch (Type II) muscle fibers. This explains why strength declines 3x faster than size . The hosts detail the modern diagnostic framework—prioritizing functional tests like the sit-to-stand test over late-stage mass measurements. They provide the definitive, evidence-based management plan: lifelong heavy resistance training is non-negotiable as it acts as a firewall against motor neuron death. The episode concludes with a debunking of common myths (e.g., "walking is enough," "muscle turns to fat," "lifting heavy is unsafe for the elderly") and practical advice on optimizing protein and creatine use to combat anabolic resistance . ⭐ Get More Value: Exclusive Content and Resources Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at [email protected] Key Takeaways Sarcopenia is a Neurological Problem: The primary cause is the death of high-threshold alpha motor neurons , leading to the selective loss of fast-twitch (Type II) muscle fibers —the fibers responsible for power, speed, and fall prevention. This explains why strength (dynapenia) declines 3x faster than muscle size. Diagnosis Must Be Functional: Waiting for a doctor to diagnose sarcopenia via a muscle mass measurement (like a DEXA scan) is too late. Modern guidelines prioritize functional tests like grip strength and the sit-to-stand test as early warning signs, as muscle can be normal-sized but still dysfunctional. Resistance Training is the Firewall: Lifelong heavy resistance training slows motor neuron loss by 300% compared to the general population. Walking is not enough ; only challenging resistance work sends the necessary signals (mechanotransduction) to preserve these critical motor neurons and Type II fibers. Nutrition for Treatment: For individuals diagnosed with sarcopenia, managing anabolic resistance is key. This requires attention to protein timing : consume a good dose of high-quality protein (rich in essential amino acids) at each meal. Supplementing with a third-party tested whey protein and 3-5g of creatine daily may be beneficial. Safety & Risk: The risk of injury from lifting weights, even heavy weights, in the elderly population is relatively low (2-4 injuries per 1,000 participation hours) and is greatly outweighed by the risk of immobility, falls, and subsequent complications . Episode Timestamps 0:00 Introduction: The Silent Epidemic and Dynapenia 8:50 Defining Sarcopenia: Why Size Alone is Misleading (The Green Banana Analogy) 17:37 Epidemiology and Sarcopenic Obesity 23:39 Screening Tools: SARC-F, Sit-to-Stand Test , and When to Screen 40:53 Pathophysiology : Why Sarcopenia is a Neurological Event 42:28 Motor Neuron Death and Selective Type II Fiber Loss 52:33 The Problem of Anabolic Resistance 53:16 Management and Prevention Strategies 57:20 Exercise Prescription (The "Why" and "How" of Resistance Training) 1:10:44 Nutritional Strategy (Protein Boluses and Supplements) 1:16:21 Sarcopenia Myths: Walking, Muscle Turning to Fat, and Safety Section I: Sarcopenia Redefined—A Failure of the Nervous System Dynapenia and the Shift in Diagnostic Focus The episode establishes that sarcopenia must be understood as a problem of dynapenia (loss of strength and power) first, not just muscle size. Historically, the term, coined in 1989, focused on flesh poverty (Sarc-o-penia), but data quickly revealed that strength declines 3x faster than muscle mass . Old guidelines prioritized size, leading to a paradox: people with normal-sized muscles were still experiencing falls and fractures. The modern framework, driven by groups like the European Working Group, prioritizes functional outcomes . Waiting for a diagnosis via muscle size (like a DEXA scan measurement) means intervention is often too late. Muscle quality —the force produced per unit mass—declines dramatically due to neurological and cellular changes, even if the muscle maintains its volume through fat or water infiltration. The Pathophysiology: Alpha Motor Neuron Death The root cause of dynapenia is primarily neurogenic atrophy . Motor Neuron Loss: As individu

Episode Summary This is a preview of our subscriber-only Ask Us Anything episode, where Dr. Jordan Feigenbaum and Dr. Austin Baraki tackle the most persistent problems in training and nutrition. Hear the science behind managing pain in the gym—determining the threshold for acceptable discomfort versus a true programming error. They also analyze why short-term study findings often fail in the real world, cover the science of pre-exhaust training , and give practical advice on the psychology of managing dietary cravings when transitioning to a healthier diet. Takeaways Pain Threshold: Learn the 3/10 rule for pain in training: low-level, self-limiting discomfort is common, but anything more should be addressed. Programming Fix: Recurrent pain (e.g., every 5-6 weeks) is often a programming issue caused by a lack of training tolerance , not a technique fault. The solution is modifying the total load, not just changing your form. Training Philosophy: Stop "pushing" harder every session. The best way to progress is to wait for fitness to show up (the lift feels easier) before increasing the load. Pre-Exhaust Science: Find out why techniques like leg extensions before squats are suboptimal for both strength and hypertrophy because they compromise the necessary total training load . Cravings Are Transient: The intense difficulty experienced when switching from ultra-processed, hyper-palatable foods to home-cooked meals is normal (hedonic adaptation) and transient . Understanding that this discomfort will fade is key to long-term adherence. ⏱️ Preview Timestamps 00:00 Introduction & Plus Subscriber Offer 00:40 How Often Should I Feel Pain in Training? (Pain Threshold & Training Tolerance) 09:31 The Science of Pre-Exhaust Training (Why it compromises total load) 16:54 Managing Dietary Cravings When Switching Habits (Hedonic Adaptation) 27:49 Conclusion: Barbell Medicine Plus Offer 🔓 Unlock the Full Episode & Exclusive Benefits The topics above are only a fraction of what's covered in the full Ask Us Anything episode, which also includes: How to structure high-intensity conditioning intervals and why heart rate is often a poor metric. The science behind Powerlifting peaking and tapering for non-elite athletes. The latest, large-scale meta-analysis on Vitamin D and respiratory infections and why the real-world benefit is highly modest. A full discussion on the discrepancy between short-term studies and real-world results in diet and exercise. Subscribe Today to Barbell Medicine Plus When you join Barbell Medicine Plus, you get the full ad-free episode, access to our bonus content library, and major discounts: 25% off all courses and seminars 15% off consultations 10% off all our programs Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at [email protected] Resources Pain It is normal and acceptable for lifters to experience low-level, self-limiting discomfort during training. The threshold for acceptable pain is generally considered to be less than 3/10 on the pain scale, provided the discomfort is not sharp, does not cause fear, and is gone within 24 to 48 hours. The real warning sign is recurrent pain—when the same tweak flares up every 5 to 6 weeks. This is typically not a technique fault but a programming issue—the lifter is demanding more from their body than their current training tolerance allows. The solution is usually to reduce the overall training load, modify the volume/intensity, and rebuild capacity gradually. www.barbellmedicine.com/blog/training-with-pain-a-practical-approach www.barbellmedicine.com/blog/the-barbell-medicine-guide-to-tendinopathy Shrier, I. (2004). Does stretching help prevent injuries? Clinical Journal of Sports Medicine. DOI: {10.1097/00042752-200405000-00002} (Review discussing prior injury as a key risk factor). Gabbett, T. J. (2016). The training—injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine. DOI: {10.1136/bjsports-2016-096319} (Discusses role of prior injury and training load). Siewe et al. (2014). Injuries in powerlifting: how common are they and what are their causes? Sports Medicine - Open. DOI: {10.1186/s40798-014-0016-x} (Epidemiology and common injury sites in powerlifting). Calhoon, N. L., & Fry, A. C. (1999). Injury rates and profiles of elite competitive weightlifters. Journal of Strength and Conditioning Research. DOI: {10.1519/00124278-199902000-00010} (Injury rates in weightlifting). Raske, Å., & Norlin, R. (2002). Injury incidence and prevalence among elite weight and powerlifter

Barbell Medicine Q&A: Cholesterol, Hypertrophy Volume, and Training Efficiency Episode Summary In this Q&A session, Dr. Jordan Feigenbaum addresses listener questions on optimizing training, managing health metrics, and navigating supplement use. Key topics include the latest evidence on cholesterol management (statins vs. PCSK9 inhibitors), why routine Vitamin D supplementation is usually unnecessary, and the mechanics of hypertrophy, emphasizing that volume is superior to intensity once a functional threshold is met. Dr. Feigenbaum also offers practical coaching advice on dynamic volume regulation , the importance of efficiency in the deadlift, and why training models like Pilates do not offer the same benefits as traditional strength work. ⏱️ Episode Timestamps 00:00 Introduction 00:43 Cholesterol Lowering Medication (Statins vs. PCSK9 Inhibitors) 03:27 Volume vs. Intensity for Hypertrophy 06:48 Regulating Training Volume and the 5% Rule 11:43 Barbell Medicine Supplement Philosophy and Safety 14:14 Pilates as a Training Modality 16:31 Is Zone 2 Cardio Really That Amazing? ⭐ Get More Value: Exclusive Content and Resources Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at [email protected] ⚕️ Section I: Clinical and Healthspan Optimization Cholesterol Management: The Lower is Better Philosophy The core principle of managing atherogenic risk is that the risk of heart disease is proportional to the overall lifetime exposure (level $\times$ duration) to atherogenic lipoproteins, specifically LDL, triglycerides, and particles tagged with Apolipoprotein B (ApoB). These particles constitute the "atherogenic load." Lowering this load is beneficial, and the data suggests that lower is better for cardiovascular health. While powerful medications like PCSK9 inhibitors offer an immense magnitude of cholesterol lowering and are proven for both primary and secondary prevention of major adverse cardiac events, the general population will often achieve substantial risk reduction with statins or statin/ezetimibe combinations, which are more accessible and cost-effective. This approach is validated by observing individuals with genetic mutations who maintain low cholesterol levels throughout their lives—they demonstrate the lowest risk of heart disease, period. Therefore, for active lifters seeking to optimize healthspan and longevity, the goal should be active management and mitigation of this exposure. This requires understanding how to interpret blood work for active lifters and working with a physician to find the most appropriate and sustainable treatment plan, which may include setting targets to lower LDL cholesterol to near-neonatal levels. Vitamin D Supplementation: Questioning the Routine Recommendation Routine, widespread Vitamin D supplementation for the general, otherwise healthy population is generally not recommended due to a lack of strong evidence showing that replacing low levels improves actual health outcomes. While low Vitamin D levels frequently coexist with various medical conditions, simply replacing the vitamin doesn't mitigate the primary disease trajectory. The potential risks of routine supplementation, though low, include supplement contamination and the risk of overdosing (leading to unwanted calcium deposits). Unless an individual has a specific medical condition (like chronic kidney disease, severe malabsorption issues, or high risk of fall and fracture due to osteoporosis), the benefits of routine supplementation are questionable. Barbell Medicine favors interventions where the clinical benefit is clearly demonstrated to improve meaningful health outcomes, not just laboratory values. 🏋️ Section II: Hypertrophy and Training Load Optimization Volume is the Dose: The Hypertrophy Principle The relationship between resistance training and hypertrophy (muscle growth) is a dose-dependent relationship on volume , provided a functional threshold is met. This threshold means training must involve a load greater than approximately 30% of a lifter's one-rep maximum (1RM) and be taken relatively close to failure (around 4-5 repetitions left in reserve, RIR). Advising low volume training to failure, as some influencers do, is sub-optimal for muscle growth because it generates insufficient total training load. Once a lifter has achieved this functional threshold, volume is superior to intensity . High training volume is optimal for muscle growth, and only when volume has been maximized does pulling the intensity lever (training even closer to failure) provide an additional, albeit sma

Mental Strategies: Neuroscience, Visualization, and Developing Resilience Episode Summary: Training Your Brain for Performance and Health Dr. Jordan Feigenbaum welcomes Anne-Sophie Fluri , a neuroscientist with a background in experimental neuroscience and Parkinson's disease research, who now runs Brain Wave , focusing on mental fitness and performance workshops. This episode leverages Anne-Sophie's expertise to discuss powerful mental strategies applicable to life, stress management, and athletic performance. The conversation provides an evidence-based breakdown of meditation (what it is and what it isn't), the neurological mechanisms behind visualization (process vs. outcome imagery), and how these practices contribute to mental resilience and improved self-efficacy—a core component of the Barbell Medicine definition of health. ⏱️ Episode Timestamps [00:00] Introduction, Guest Background, and Barbell Medicine Plus Offer [00:41] What is Anne-Sophie currently focusing on at Brain Wave [04:41] Meditation: What it is (and isn't) & Training Attentional Focus [08:31] Why people start meditating (Sleep issues, anxiety, stress relief) [12:28] Legitimate Health Benefits of Meditation (Focus, stress, health behaviors) [19:35] Meditation in Sport and Performance Enhancement [23:14] How to Start Meditating Today (Apps, YouTube, and the 5-minute approach) [33:30] II. Visualization: Mental Imagery and Performance Rehearsal [35:04] Visualization in Sport (F1, Michael Phelps, and mentally rehearsing failure) [37:02] Process vs. Outcome Visualization & Multi-sensory Engagement [43:03] How to Start Visualization Practices (Aphantasia caveat) [46:47] The Power of Immediacy and Mind-Muscle Connection [56:48] III. Mental Resilience: Self-Efficacy and the Six Components ⭐ Get More Value: Exclusive Content and Resources Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at [email protected] I. Meditation: Training Focus and Battling Distraction Dr. Feigenbaum and Anne-Sophie begin by clarifying that meditation is not about emptying the mind or achieving spiritual transcendence. It is a simple mental practice used to train attention and awareness by focusing on an anchor (breath, sound, sensation). When the mind inevitably wanders, the practice is to bring focus back to the anchor. The True Benefits of Training Attention While many people turn to meditation for sleep issues and stress relief, the strongest evidence points to its benefit as a tool to train focused attention . Focus is a Skill: Anybody can be told to "focus" on their training or work, but meditation provides the concrete skill development needed to counter distraction. Focusing on a mundane anchor like breathing forces the brain (which seeks productive activity) to practice recentering. Positive Externalities: Meditation’s primary value may be its "knock-on effects." By helping manage or reduce stress, it creates the self-awareness necessary to participate in other health-promoting behaviors (like eating mindfully, exercising, or making healthier decisions). Sports Application: Athletes, from powerlifters to soccer players, can use this training to focus on the task at hand and minimize distraction from external noise (crowds) or internal noise (self-doubt, fear of failure). II. Visualization: Mental Rehearsal for Performance Visualization, or mental imagery, is a form of meditation used to create mental images of desired outcomes or processes. Research suggests this practice can have a direct carry-over to performance by activating overlapping areas in the brain as if the action were happening in real life. Process, Outcome, and Safety Process Visualization: This is ideal for technical tasks (like a squat or a race car lap). The athlete visualizes the step-by-step execution of the task (e.g., foot placement, bar path, gear changes), creating a "brain memory" that shortens the decision-making process during competition. Outcome Visualization: Visualizing the moment of success (winning the competition, achieving a PR) can flood the brain with motivating chemicals and endorphins, bridging the gap between present reality and future possibility. However, caution is advised: for some, feeling the outcome too intensely can lead to lower motivation because the brain feels satisfied without doing the work. Mind-Muscle Connection: Visualization during a lift may be the mechanism behind the highly sought-after "mind-muscle connection." By actively diverting focused attention toward the specific muscle groups being activated,

🎙️ Q&A Deep Dive: The Critical Cutoff for Fat Loss, Safety, and Strength 📝 Episode Summary: BMI, Training Safety, and Evidence-Based Nutrition In this mini-sode, Dr. Jordan Feigenbaum answers core questions on performance and health. The discussion centers on replacing arbitrary body fat percentages with clinical, evidence-based metrics for determining when a lifter should start a fat loss phase, emphasizing BMI and waist circumference . Dr. Feigenbaum also provides critical safety information on heavy barbell training for older men , addresses the mythology of testosterone and its role in strength gains, outlines a strategy for losing weight without losing strength through modest deficits and high protein, and critiques the common use cases for stretching and the risks of the popular carnivore diet . ⏱️ Episode Timestamps [00:00] Introduction & Barbell Medicine Plus Offer [00:43] Body Fat Percentage vs. Clinical Metrics for a Cut (BMI and Waist Circumference) [07:22] The Clinical Use of Stretching and Injury Risk (Entry point for pain) [09:51] Losing Weight Without Losing Strength (Modest deficit & high protein) [13:19] Heavy Barbell Training and Heart Problems in Older Men (Cardiac safety) [15:00] Favorite Testosterone Factoid and Relative Strength Gains (Androgen receptor saturation) [17:18] The Problem with the Carnivore Diet (Saturated fat and fiber risks) ⭐ Get More Value: Exclusive Content and Resources Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at [email protected] ⚕️ Section I: Body Composition and the Fat Loss Trigger Replacing Body Fat Percentage with Clinical Markers Dr. Feigenbaum critiques the common practice of using arbitrary body fat percentage thresholds (e.g., 25% for men) to recommend a fat loss phase, citing the lack of robust evidence correlating these numbers to disease risk and the poor accuracy of most measurement methods for tracking individual change. Instead, the decision to recommend a cut for the average recreational lifter should rely on three objective, clinical criteria: BMI > 30: A Body Mass Index of 30 or over is highly specific for excess adiposity . Outside of anabolic-using athletes (a statistical aberration), this is a "do not pass go" line in the sand. Waist Circumference: For men, a waist circumference above 37 inches (particularly in those of European descent) is a stronger marker of visceral fat and increased risk. Adiposity-Based Chronic Disease (ABCD): The presence of medical conditions linked to excess body fat, such as high blood pressure ( strength training and hypertension guidelines ), dyslipidemia, or elevated fasting blood sugar. Strategy for Losing Weight While Retaining Strength The goal of losing weight without losing strength (e.g., 105 kg to 97 kg) is achievable through careful moderation of training and diet: Calorie Deficit: Maintain a modest calorie deficit (under 200 calories) below maintenance. Going too fast risks losing more muscle mass. Protein Intake: Keep protein high, targeting 1.4–1.6 g/kg of body weight per day . Training Resilience: Research shows humans are resilient to maintaining performance in a short-to-medium-term energy deficit, provided the training is correctly moderated in both dose and formulation (prioritizing quality over high volume). Avoid overly restrictive diets like keto, which are detrimental to strength and muscle retention . 🏋️ Section II: Training Safety and Hormones Heavy Barbell Training and Heart Health in Older Men The concern that heavy barbell training for men in their late 40s or 50s could cause heart problems (e.g., PACs or other abnormalities) is directly refuted by evidence. Resistance Training is Safe: Cardiac adaptations from resistance training are overwhelmingly beneficial (lowering blood pressure, improving blood lipids). Volume is the Risk Factor: The "extreme exercise hypothesis" suggesting exercise can be harmful is associated with ultra-endurance training (very high volume endurance work), not resistance training, as you simply cannot accumulate that level of volume. Health Benefits Offset Risk: The vast health improvements from lifting (managing physician guidelines for lifting with high blood pressure and metabolic health) tend to offset any minor risks, such as the slightly increased incidence of AFib sometimes seen in very high-volume endurance athletes. Debunking the Testosterone Myth The idea that high testosterone levels within the normal range are the primary ceiling for muscle and strength gains is a myth . Relative Gains are Equal: Men and women exposed

The Rundown: Deadlift Data, Intensity Science, and Semaglutide's Muscle Effect Episode Summary: Weighing Records, Efficiency, and Regulation In this episode of The Rundown, Dr. Jordan Feigenbaum and Dr. Austin Baraki dive deep into the latest data and breaking news spanning strength, longevity, and health policy. They kick off the discussion by analyzing world record powerlifting data to dissect the perennial sumo versus conventional deadlift debate and the impact of specialized equipment. Next, they tackle controversial new science on exercise intensity, revealing that vigorous physical activity may be far more efficient for disease risk reduction than the traditional 1:2 ratio suggests. They examine a new, complex consensus statement from the ACSM on exercise intensity domains. Finally, the hosts analyze new clinical data on the anti-obesity medication semaglutide (Ozempic/Wegovy), assessing its impact on muscle function during weight loss, and they weigh in on China’s new mandate requiring influencer certifications for sensitive topics, as well as the critical issue of lead in protein powder . ⏱️ Timestamps [00:20] I. Deadlift Data DEBUNKED: World records, the stiff bar vs. deadlift bar delta, and the conventional vs. sumo distribution in elite powerlifting. [17:14] II. Intensity Science: Is Harder Way Better?: New data shows vigorous activity is 4x-9x more efficient than moderate activity for health outcomes. [30:51] The ACSM’s New Intensity Definitions: Critique of the confusing new "Metabolic Threshold" and RIR-based resistance training domains. [41:40] III. Medical Updates: The Fox P3 Nobel Prize: How a genetic immune switch (regulatory T-cells) impacts autoimmune disease and muscle repair. [49:32] Semaglutide and Muscle Preservation: The SEMALEAN study data showing 80% fat loss, 20% lean mass loss, and improved handgrip strength. [01:00:26] China's Influencer Certification Mandate: Discussion on government control, misinformation, and the limits of expertise on social media. [01:07:00] Lead in Protein Powder: Why incidental lead is unavoidable, the risk of contamination (especially in plant-based powders), and how to ensure supplement safety. ⭐ Get More Value: Exclusive Content and Resources Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at [email protected] Key Takeaways & Actionable Insights Deadlift Data is Nuanced: Top raw powerlifting deadlifts (on a stiff bar) show a near-even split between sumo and conventional pullers, suggesting that lift style remains primarily an anthropometric and individual preference, rather than one being universally "superior." Intensity Efficiency: New research suggests that one minute of vigorous activity may be equivalent to four to nine minutes of moderate activity for disease risk reduction, highlighting the superior efficiency of higher intensity exercise (though volume remains critical). Semaglutide Muscle Quality: New data on semaglutide shows that despite absolute lean mass loss (expected with any rapid weight loss), muscle function (handgrip strength) improved over 12 months, challenging the hyperbole surrounding sarcopenia risk associated with GLP-1 agonists. Supplement Safety: Due to the risk of heavy metal accumulation (like lead and cadmium), particularly in plant-based powders, consumers should only purchase protein powders that are manufactured in a GMP accredited facility and are third-party tested and batch tested . I. Strength & Records: The Deadlift Debate and Barbell Specificity The episode begins with a deep dive into the deadlift, inspired by a video of an impressive 420 kg (924 lb) pull on a stiff bar —a significantly harder feat than lifting the same weight on a flexible deadlift bar. The hosts use this to frame the differences between competition equipment (stiff bar vs. deadlift bar) and lift style (sumo vs. conventional). Equipment and Performance The data suggests a substantial delta—as much as 67.5 kg (148 lbs)—between the heaviest pulls on a deadlift bar versus a stiff bar. This difference is attributed not only to the bar's smaller diameter (improving grip) but also its increased deflection (reducing the initial height of the pull). Dr. Feigenbaum emphasizes that the benefits of lifting more weight with a specific style or equipment are concentrated on that lift alone . Training specificity is key: a style that allows you to deadlift more does not inherently make your legs stronger for a leg press, running faster, or jumping higher. Therefore, outside of competition, stylistic preference and injury risk

Limits Challenged: 80-Year-Old Ironman, Golf Amateurism, and Paternal Epigenetic Inheritance 🎙️ Episode Summary: Shattering Perceived Limits in Health, Sport, and Biology In this bonus episode, Dr. Jordan Feigenbaum steps back from the deep technical dives to explore current, compelling stories from sports, medicine, and fitness—all united by a single thread: challenging perceived limitations . We analyze three seemingly unrelated events: the awe-inspiring finish of an 80-year-old Ironman athlete, the philosophical crisis of competitive equity triggered by a former pro golfer’s request for amateur reinstatement, and groundbreaking new research suggesting a man’s endurance training can epigenetically program his offspring’s metabolic health. These stories force us to question the boundaries we accept. What is the true limit of human aging and healthspan? What defines fair competition in modern sport? And what are the biological limits of what a father passes down to his child at conception? ⏱️ Episode Timestamps [00:00] Introduction: Challenging Perceived Limits [00:53] The 80-Year-Old Ironman: Natalie Grabow (Case study for Healthspan and strength training) [04:54] Golf’s Competitive Crisis: The Knost Controversy (Should former professionals be allowed to regain amateur status?) [09:43] Epigenetic Power: Training for Two (How a father’s endurance training is passed down to offspring) 🔑 Key Takeaways & Actionable Insights Strength is Non-Negotiable for Healthspan : The achievement of 80-year-old Natalie Grabow demolishes the myth of mandatory frailty. Her success is a testament to prioritizing progressive resistance training older adults alongside endurance work, maintaining the physiological reserve needed to thrive. The Amateurism Crisis in Golf : The controversy surrounding former professional golfer Colt Knost highlights the complex and messy philosophical problem of defining "amateur" status, particularly regarding the lasting, unquantifiable advantage gained from professional experience. A Father’s Health is Paternal Care : Cutting-edge research reveals that a father's endurance training before conception produces specific microRNAs in sperm. This is a mechanism for epigenetic inheritance, essentially giving the offspring a head-start on cardiorespiratory fitness and metabolic health. 3 Your training literally programs the next generation. ⭐ Get More Value: Exclusive Content and Resources Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content ? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at [email protected] 🍎 I. The Limits of Aging: Strength, Frailty, and Healthspan The most compelling case study in the power of chronic exercise and adaptation is Natalie Grabow, who, at age 80, became the first female finisher in the 80 to 84 age category at the brutal Ironman World Championship in Kona. Completing 140.6 miles in just under the 17-hour cutoff, Grabow’s finish is not merely a story of endurance; it is the ultimate definition of h ealthspan . The Barbell Medicine Approach to Aging Frailty is often considered an inevitable part of aging, but the real culprit is sarcopenia —the loss of muscle function, strength, and power. This physiological decline is what leads to falls, dependence, and worsening metabolic health. The single most effective countermeasure is progressive resistance training older adults paired with adequate protein intake. Grabow’s success ties directly into this model. When interviewed, she specifically emphasized her use of targeted, heavy resistance training, including moves like hip thrusts , to maintain her "engine." She is not just "fit"; she is strong . This massive muscular and cardiovascular engine built over decades provides an enormous physiological reserve . While her maximal capacity has undoubtedly decreased with age, her starting baseline was so high that her current capacity still far exceeds that of a sedentary 80-year-old. This principle underlies effective aging: maintain a massive reserve so that unavoidable decline still leaves you functional. This powerful example serves as a living refutation of the idea that you must choose between strength and endurance. Moreover, Grabow learned to swim at age 59, proving that the ability to learn complex motor skills and begin a new high-level training regimen is never truly lost. If you are looking to build a massive physiological reserve, our Training Programs provide structured, evidence-based strength training protocols for metabolic syndrome and for long-term athletic development, ensuring you maintain strength well into your later decades. You c

Dr. Jordan Feigenbaum answers questions on supplements, training philosophy, and competition prep in this extended preview of the Barbell Medicine AMA! This episode debunks common myths and gives you the honest, evidence-based answers you need for better health and lifting. Become a Barbell Medicine Plus Member Today In this preview, we cover: Lead in Your Supplements? 🤯 The recent controversy and why you need to check for third-party, batch testing. We discuss the low lead content of Barbell Medicine's whey and why plant-based proteins, like vegetables, naturally carry higher risks. The Problem with Group Class Programming: While F45, CrossFit, and Orange Theory are great for adherence, their circuit training often compromises total training volume, force production, and loads, which reduces exercise-related adaptations. Stop the Endless Stretching! Stretching alone does not reduce injury risk, decrease soreness, or improve performance. Better to use that time for actual strength training. Weight Cutting: Is 20 lbs Too Much? Get the strong recommendation against attempting an aggressive weight cut for a meet, particularly if you are cutting more than 2-5% of your body weight for a 2-hour weigh-in. Isometrics vs. Dynamic Exercise: Isometrics are best as a starting point for those who cannot tolerate any dynamic joint movement due to pain. However, dynamic exercises are generally better for strength and health adaptations. Deadlift Bar Slack: Learn about the two sources of slack in a deadlift system and why practicing with a deadlift bar (which is longer and thinner than a standard power bar) is essential before a competition. Garage Gym Platform: Do I Need One? Why building an 8x8 platform is recommended for lifting, primarily to eliminate the floor slope common in garages and provide a level, solid surface. Resources Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this episode of the Barbell Medicine podcast, Dr. Jordan Feigenbaum and Dr. Austin Baraki discuss a complex medical case involving a 38-year-old man presenting with severe chest pain and shortness of breath. Become a Barbell Medicine Plus Member Today Resources Case: ​​ https://pmc.ncbi.nlm.nih.gov/articles/PMC3246164/ Podcast on smelling salts Powerbuilding 2 Resources Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this episode, Jordan hosts a live Q&A while watching Barbell Medicine coach Leah Lutz compete for (and win!) a bronze medal in Cape Town, South Africa This wide-ranging discussion covers common questions on programming, conditioning, and nutrition. Become a Barbell Medicine Plus Member Today Timestamps (2:40) Q1: How do I know if my training stimulus is too low? (5:30) Q2: Why is my heart rate 170+ at RPE 7-8 on runs? (7:16) Q3: Should I treat accessory exercises as "hypertrophy work"? (10:07) Q4: What's your advice for someone who struggles to adhere to conditioning? (11:08) Q5: Should I increase volume for GPP or focus on intensity for powerlifting? (14:48) Q6: When is the Gen 2 Powerbuilding 2 template coming out? (17:23) Q7: My shoulder hurts. Will ibuprofen impact my results? (18:16) Q8: How do I build "lean muscle"? I get "large" with heavy weights. (20:18) Q9: I dislike bench press. Does the bar have to touch my chest? (22:18) Q10: What are the benefits of floor presses? (24:18) Q11: I'm 39 and stalling my lifts. Is it over? (25:01) Q12: Is DOMS longer-lasting in pre-menopausal women? Timestamps: Resources Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

This episode features the full Q&A from our first live seminar in over a year, recorded at Watchdog Strength in San Antonio. We field questions from the audience on a wide range of topics in health and fitness. Listen in as we discuss the "optimal" metrics for strength, cardiorespiratory fitness, and body composition; whether osteoporosis can be reversed with exercise alone; and the physiological downsides of "grazing" (constant eating) on muscle protein synthesis and insulin resistance. We also dive into how GLP-1 agonist medications interact with diet and exercise, practical strategies for learning motivational interviewing , how to navigate challenging clients who present with "learned helplessness", and the critical distinction between knowing enough to coach movement versus giving dangerous medical advice. Finally, we tackle the complex discussion around "race-based" medicine and how it applies to waist circumference and BMI cut-offs. Become a Barbell Medicine Plus Member Today Timestamps: (00:40) Q1: Is there an optimum balance of strength, cardio capacity, and body composition? (07:46) Q2: Can older adults reverse bone loss (osteoporosis) with exercise alone? (13:05) Q3: Why is "grazing" (frequent eating) bad? (22:31) Q5: How do you teach a coach motivational interviewing (MI)? (30:59) Q6: How do you handle clients with "learned helplessness" or a "diagnosis identity"? (35:42) Q7: When do I "know enough" to start coaching others? (40:49) Q8: How long does someone need to be in the "maintenance phase" until their risk of relapse is eliminated? (44:46) Q9: How should we view "race-based" differences in waist circumference cutoffs? Resources Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

This episode tackles major debates in health and performance! We resolve the question of whether your cholesterol (LDL/ApoB) can ever be "too low" by examining genetic and clinical trial evidence. We dive into the psychology of starting—explaining the "dread" before a task as psychological inertia—and offer actionable tips to overcome it. Finally, we cover optimizing time-limited cardio with high-intensity strategies. Become a Barbell Medicine Plus Member Today Timestamps 2:43 | Is there such a thing as too low of a cholesterol level (specifically LDL and ApoB)? 27:45:00 Is it normal to not feel motivated to do a task before doing it, but get the inclination after starting? 32:00 :How to improve cardio when you have limited time (two 30-minute sessions/week)? Resources LDL/ApoB https://www.barbellmedicine.com/blog/a-basic-guide-to-cholesterol/ https://www.escardio.org/static-file/Escardio/Guidelines/publications/DYSLIPguidelines-dyslipidemias-FT.pdf Consultations Starting something new https://www.annualreviews.org/content/journals/10.1146/annurev-psych-020223-012208?crawler=true https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2016.01328/full Do Hard Things- Steve Magness Cardio https://www.barbellmedicine.com/resources/max-heart-rate-and-zone-calculator/ https://www.barbellmedicine.com/blog/hiit-high-intensity-interval-training/ https://www.nature.com/articles/s41467-025-63475-2 https://pacompendium.com/adult-compendium/ Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this special episode of the Barbell Medicine Podcast, Dr. Jordan Feigenbaum welcomes back friend of the show, Dr. Sohee Carpenter, PhD, to share her latest insights following the completion of her PhD in Sports Science from the Auckland University of Technology. We dive deep into the research from her recently published paper in the European Journal of Sports Science , exploring a highly relevant question for strength athletes and the general population alike: How do high-intensity circuit training (HICT) and traditional strength training compare? Become a Barbell Medicine Plus Member Today Key Topics Covered: PhD Research Deep Dive: Dr. Carpenter breaks down her study, which compared HICT against traditional resistance training in trained women over an eight-week period. The groups performed the same exercises, sets, and reps, and pushed to similar proximity to failure, with the key difference being the rest periods. The Results: Find out the surprising, yet encouraging, findings regarding strength gains and muscle growth between the two popular training modalities. The results suggest that for many, personal preference, time constraints, and gym logistics should be the deciding factors for training style—as long as you push close to technical failure. Circuit Training & Time Efficiency: We discuss why circuit training is a popular option for time efficiency—her study's circuit group completed their sessions in approximately 50-55 minutes, compared to 70-75 minutes for the traditional group. Coaching Loved Ones: Dr. Carpenter shares her personal experience and advice on training her 64-year-old mother. We cover how she successfully addressed barriers like accountability and self-efficacy, starting with short, positive sessions (initially only 20 minutes) and gradually progressing to longer, more challenging workouts. Resources: Original podcast Effects of High Intensity Circuit versus Traditional Strength Training on Physiological Responses in Trained Women in the European Journal of Sports Science. Timestamps: 00:00 Introduction and Background 05:02 Research Focus: Circuit Training vs. Traditional Resistance Training 10:00 Study Design and Methodology 14:58 Findings and Implications of the Study 21:36 Optimizing Group Workouts 30:21 Training Family: A Personal Journey 39:40 The Challenge of Progression in Strength Training 41:57 Individual Differences in Training and Motivation 46:00 Overcoming Barriers to Exercise for Older Adults 50:00 Encouraging Loved Ones to Start Exercising Find Dr. Sohee Carpenter: Instagram/Social Media: @Soheefit Website: https://soheefit.com/ Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this episode, Dr. Jordan Feigenbaum hosts a live "Ask Me Anything" session, tackling a wide range of questions on health, fitness, nutrition, and training philosophy. Become a Barbell Medicine Plus Member Today Timestamps: 0:32 How important are volume, intensity, and proximity to failure for hypertrophy? 3:46 Does muscle memory exist? 7:03 What is the reasoning behind the heavy "fatigue single" in the low fatigue template? 9:00 What is Barbell Medicine's take on the Mike Israetel PhD controversy? 13:18 What is the TLDR on peptides? 16:47 What's the cutoff in terms of sets for a hypertrophy response? 19:23 If Viagra/Cialis works for a patient, does it mean there's a cardiovascular concern? 20:26 Would you recommend "Murph" from CrossFit as a good overall fitness exercise? 21:37 Can you still build muscle while running 70 kilometers per week? 22:53 Is training three times per week for 30 minutes realistic for a late novice? 25:30 How should I handle lower back pain after returning to lifting? 28:44 Which offseason template should I choose: Hypertrophy 2 or Powerbuilding 2? 30:22 I've had knee tendonitis for two years, any ideas? 32:16 How many rest days do you recommend per week? 34:29 How to manage low back pain without a specific diagnosis from a chiro or acupuncturist? 36:50 If training is only possible at the expense of sleep, is it worth it? 38:06 For health and hypertrophy, how much cardio should you do? 39:54 Is there a benefit to having heels below the platform for calf raises? 41:00 Why are you against acupuncture? 41:48 Recommendations for training for people coming off chemotherapy? 43:29 Is a lunge or Bulgarian split squat considered a squat pattern? 44:13 What accessories complement a Mammoth Bar deadlift? 45:30 How is your dad's training going, and how to get an older parent started? 47:32 Why do you think medical schools give so little instruction on exercise if it's a "panacea"? 49:47 How to approach nutrition for building muscle while staying lean? 51:06 Which workout offers the least benefits? 51:48 What frequency of exercise do you program for a focus on glutes? 53:09 How would you add full-body training for a teen playing tennis twice a week? 54:13 : How would you approach osteoarthritis treatment in general? Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

The old rules for blood pressure are changing. In this episode, we break down the critical 2025 updates that are reshaping how we diagnose and manage hypertension. We move beyond the simple 120/80 cutoff to explore a new risk-based approach, updated ACC/AHA guidelines pushing for lower targets, and new recommendations to screen for the "silent epidemic" of primary aldosteronism. Plus, we cover why low-dose combination therapy is the new standard for treatment and take a realistic look at the new Apple Watch hypertension detection feature. Become a Barbell Medicine Plus Member Today Timestamps: (01:45) Moving Beyond Binary Cutoffs: Why cardiovascular risk is a continuous spectrum and how the diagnostic approach is shifting from a single number to a person's absolute CVD risk. (10:15) The New 2025 ACC/AHA Guidelines: We break down the updated targets, including the push for systolic blood pressure below 120 mmHg and new treatment thresholds based on the PREVENT risk calculator. (30:15) The "Silent Epidemic" - Primary Aldosteronism: Learn why new guidelines suggest screening all individuals with hypertension for this common but often-missed condition that significantly increases cardiovascular risk. (40:10) Smarter Treatment Strategies: An analysis of new data showing that starting with multiple medications at lower doses is more effective and has fewer side effects than traditional monotherapy. (48:30) How Often to Check Your BP at Home: For stable patients, monitoring too frequently can be misleading. We discuss the optimal interval for re-testing to avoid acting on statistical "noise". (58:15) The Apple Watch Hypertension Feature: Is it a helpful tool or just hype? We review Apple's data on its accuracy, including its low sensitivity (41.2%) and high specificity (92.3%), and discuss its best use case. References https://www.acc.org/Latest-in-Cardiology/Journal-Scans/2025/08/28/16/33/New-Scientific-Statement-Deep-Dives https://pubmed.ncbi.nlm.nih.gov/40825202/ https://www.acpjournals.org/doi/10.7326/ANNALS-25-02804 https://www.jacc.org/doi/10.1016/j.jacc.2025.08.047 https://www.jacc.org/doi/10.1016/j.jacc.2025.05.002 https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.125.25466 https://academic.oup.com/jcem/article/110/9/2453/8196671?login=false https://www.acpjournals.org/doi/10.7326/ANNALS-24-03153 https://www.acpjournals.org/doi/10.7326/ANNALS-25-01368 https://pubmed.ncbi.nlm.nih.gov/37439256/ https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.123.066389 https://academic.oup.com/ajh/article/35/12/967/6620780 . https://www.mdcalc.com/calc/10491/predicting-risk-cardiovascular-disease-events-prevent https://pubmed.ncbi.nlm.nih.gov/40324193/ https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(25)00991-2/abstract https://www.bpmodel.org/ https://journals.lww.com/jhypertension/fulltext/9900/how_often_should_self_monitoring_of_blood_pressure.736.aspx https://www.apple.com/health/pdf/Hypertension_Notifications_Validation_Paper_September_2025.pdf Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this episode of the Barbell Medicine Podcast, Dr. Jordan Feigenbaum and Dr. Austin Baraki discuss various topics including a purported creatine overdose by golfer Ben Griffin, the implications of GLP-1 agonists on cancer risk, a new weight loss drug called MariTide, LeBron James doing silly exercises, and more. Become a Barbell Medicine Plus Member Today Timestamps: 00:45 Ben Griffin overdoses on creatine https://www.instagram.com/p/DNeI9DKxbZc/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== 09:16 GLP-1 and Cancer Risk https://jamanetwork.com/journals/jamaoncology/article-abstract/2837870 17:16 MariTide https://www.nejm.org/doi/abs/10.1056/NEJMoa2504214 28:24 Lebron does silly exercise https://www.instagram.com/reel/DNgYIMOMRBX/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== 38:24 ChatGPT goes wrong https://tinyurl.com/57c3fh8x 49:00 Plant-based diets and blood pressure https://www.ahajournals.org/doi/full/10.1161/JAHA.124.037813 55:00 Gender eligibility in sport 1:07:00 Bodyweight vs. mortality https://www.sciencedaily.com/releases/2025/09/250914205759.htm 1:14:00 Ultra-Processed Food and MAHA Food and Beverage News and Trends - September 19, 2025 1:22:00 -The Rock Loses Weight! Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this episode, we're joined by renowned sports scientist and researcher, Dr. Franco Impellizzeri, for a deep dive into the complex world of training load. Dr. Impellizzeri discusses his journey in sports science and helps us cut through the confusion surrounding a core concept of training: training load . We break down the crucial distinction between external load (the physical work you do, like weight on the bar or distance run) and internal load (your body's unique physiological and psychological response to that work). You'll learn why measuring both is essential for effective programming and long-term progress. Whether you’re a coach, an athlete, or just someone looking to optimize your training, this episode will provide a new framework for thinking about stress, adaptation, and the road to smarter, safer gains. Become a Barbell Medicine Plus Member Today Resources : Second Generation Low Fatigue Programs Dr. Impellizzeri's publications Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this episode of the Barbell Medicine Plus podcast, the hosts discuss various topics related to strength training, such as: vaccination effects on training, the role of deadlifts in hypertrophy, and recovery from non-traumatic injuries. Become a Barbell Medicine Plus Member Today New Stuff: Seminar Sign-up Second Generation Low Fatigue Programs Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this conversation, Dr. Feigenbaum and Dr. Lauren Colenso-Semple discuss the pervasive issues in the fitness industry, particularly focusing on Dr. Stacy Sims' commentary surrounding cycle-syncing, fasted cardio for women, as well as 'pink tax' that targets women with ineffective marketing strategies. They evaluate the effectiveness of popular fitness trends such as weighted vests, creatine supplementation, and Pilates, emphasizing the importance of evidence-based practices in exercise and nutrition. The discussion also highlights the need for individualized approaches to fitness, debunking myths surrounding gender-specific training and the marketing tactics that exploit women's insecurities. Find Dr. Colenso-Semple: On instagram @drlaurencs1 Click here for all her links Become a Barbell Medicine Plus Member Today New Stuff: Seminar Sign-up Second Generation Low Fatigue Programs Stacy Sims Debate Referenced Podcasts: Weighted Vest Pilates Podcast Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this Instagram live, Dr. Jordan Feigenbaum of Barbell Medicine addresses a variety of health and fitness topics, ranging from stretching techniques and range of motion to personal anecdotes. Become a Barbell Medicine Plus Member Today New Stuff: Seminar Sign-up Second Generation Low Fatigue Programs Articles: https://www.barbellmedicine.com/blog/pain-in-training-what-do/ https://www.barbellmedicine.com/blog/lifting-rehab-mistakes/ Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this episode of the Barbell Medicine podcast, Dr. Jordan Feigenbaum and Dr. Lorraine Baraki discuss Polycystic Ovarian Syndrome (PCOS), a common endocrine disorder affecting women's health. They explore the complexities of PCOS, including its diagnosis, treatment options, and the importance of individualized care. Become a Barbell Medicine Plus Member Today New Stuff: Consult with Dr. Loraine Baraki Seminar Sign-up Second Generation Low Fatigue Programs Timestamps: 1:41 What is PCOS? 4:24 Ovulatory dysfunction in PCOS 6:20 Hyperandrogenism in PCOS 8:50 Polycystic ovarian morphology 13:00 Presentation of PCOS 15:40 Epidemiology of PCOS 18:45 Diagnosing PCOS 23:40 Workup of PCOS 29:00 Pathophysiology of PCOS 35:30 Risk factors for PCOS 41:15 Weight loss in PCOS 46:30 Exercise for PCOS 55:40 PCOS in sport 1:03:00 Nutrition for PCOS 1:11:00 Medical and surgical treatment for PCOS 1:27:00 Fertility and PCOS Papers: https://www.monash.edu/medicine/mchri/pcos/guideline https://mchri.org.au/guidelines-resources/community/askpcos-app/ Gibson-Helm 2016 Gao 2023 Deswal 2020 Bozdag 2016 Teede 2023 Christ 2023 Rosenfeld 2016 DeUgarte 2005 Stepto 2013 Yidiz 2008 Brower 2019 Codner 2006 Peppard 2001 Holte 1998 Rosenfield 2007 Kahsar-Miller 2001 Kazemi 2022 Hirschberg 2020 Sorensen 2012 Moran 2007 Herbert 2023 Jakubowicz 2013 Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this episode of the Barbell Medicine podcast, Dr. Jordan Feigenbaum and Dr. Austin Baraki delve into various topics including the effects of different lifting programs on fatigue levels, the implications of postpartum breastfeeding on injury risk, and the impact of food processing on health. They discuss the complexities of fatigue in resistance training, the importance of managing fatigue for optimal training adaptations, and the role of dietary patterns in overall health. The conversation emphasizes the need for healthcare professionals to better counsel patients on exercise, particularly during pregnancy, and the significance of understanding the food environment in dietary choices. Become a Barbell Medicine Plus Member Today New Stuff: Seminar Sign-up Second Generation Low Fatigue Programs Papers: Fatigue Paper : https://pubmed.ncbi.nlm.nih.gov/40644670/ Breast-feeding Paper: https://pubmed.ncbi.nlm.nih.gov/40784745/ Food Processing: https://pubmed.ncbi.nlm.nih.gov/40760353/ https://usaclimbing.org/wp-content/uploads/2024/03/LEAF-Q.pdf Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at [email protected] Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Quince: https://quince.com/BBM * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy