Barbell Shrugged

Mark Sisson, widely regarded as the forefather of the Primal/Paleo lifestyle movement, is an innovator and trendsetter in the health and fitness world. He has written several best-selling books and a number-one-ranked blog promoting ancestral living. Mark founded Primal Kitchen foods to introduce healthful options for condiments and sauces to the marketplace for the first time. The brand grew quickly, was acquired by the Kraft-Heinz corporation in 2018, and today is a dominant player in the "better for you" food revolution. As a lifelong athlete and former elite level marathoner and ironman triathlete, Mark has long been obsessed with optimizing foot functionality and minimizing the chronic pain, injury, and dysfunction caused by traditional athletic and active lifestyle footwear. Mark was one of the earliest proponents of barefoot-inspired living and the minimalist shoe movement. Alas, despite owning dozens of pairs of minimalist shoes, his frustration grew at the industry’s inability to produce a functional, comfortable, good-looking minimalist shoe… Work With Us: Arétē by RAPID Health Optimization Links: Peluva Shoe Company Mark Sisson on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 30 April 2025

Founder, Altitude Performance & Measured Motion Former two‑sport collegiate athlete turned board‑certified orthopedic specialist, Dr. Goldstein blends lab‑grade muscle science with hands‑on care. After earning his DPT from the University of Colorado and completing both an orthopedic residency and fellowship, he launched Altitude Performance, a concierge practice devoted to sport‑specific rehab and performance optimization. His newest venture, Measured Motion, pushes the field forward by studying muscle architecture, pennation angles, fascicle length, and refining intramuscular dry‑needling techniques. As Senior Advisor for Performance & Development at Springbok Analytics, Doug converts 3‑D muscle‑health data into actionable plans for clients across all ages and abilities. He also shapes the next generation of clinicians as affiliate faculty at the University of Colorado School of Medicine’s PT program and mentor to orthopedic fellows. Trusted by athletes across the PGA, LPGA, USWNT, NBA, NFL, NHL, MLS, and MLB, Doug turns research into real‑world results. Work With Us: Arétē by RAPID Health Optimization Links: Doug Goldstein on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 23 April 2025

In this Episode of Barbell Shrugged: What is inflammation why does your body have it How inflammation can improve performance The difference between Good and Bad inflammation Proper ways to reduce inflammation What is Chronic vs. Acute Inflammation Work with RAPID Health Optimization Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram

Transcribed - Published: 18 April 2025

Swanwick has worked as a print, TV and radio journalist. He began his career in 1993 as a reporter at The Courier-Mail in Brisbane, Australia. In 1996, Swanwick won the Queensland Media Award for his interview and exposé on Pauline Hanson, one of Australia’s most publicized and controversial political figures. Swanwick moved to London in 1999 where he reported for Sky Sports. In 2003, he moved to Los Angeles where he became a Hollywood entertainment correspondent, writing for newspapers and magazines throughout Australia and Britain. In 2010, he began working as a host for ESPN SportsCenter. Swanwick hosts podcast Alcohol Free Lifestyle, focused on "health, wealth, love and happiness.” He co-founded international media agency, Sports Entertainment Network, which he started with Craig Hutchison in Melbourne, Australia. In 2015, Swanwick co-founded Swanwick Sleep, with brother Tristan, and founded the Alcohol Freedom Formula, which produces programs including 30 Day No Alcohol Challenge and Project 90 to help people reduce or quit drinking. Also in 2015, Forbes listed Swanwick as one of 25 Professional Networking Experts to Watch. Swanwick has been interviewed on podcasts Bulletproof Radio and Ben Greenfield Fitness, been featured in Psychology Today and Yahoo Health.[4] and spoken at health conferences including Paleo f(x). Work With Us: Arétē by RAPID Health Optimization Links: Join 90 Day Alcohol Free Lifestyle James Swanwick on X Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram  

Transcribed - Published: 16 April 2025

Javier Pineda, endurance coach at RAPID Health Optimization and founder of Endurance Cartel, empowers athletes and professionals to master strength and stamina. With ten Ironman triathlons and two Ironman 70.3 races under his belt, he’s a CHEK Practitioner with top-tier certifications and insights from various mentors across his career. At DBC Fitness in Miami, he’s trained pros, executives, and competitors to hit peak performance. His focused coaching targets endurance-strength integration, precision movement, optimization, recovery, and custom training—driving sustainable, high-impact results. Work With Us: Arétē by RAPID Health Optimization Links: Javier Pineda on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 9 April 2025

Mike Lane is a professor at eastern Kentucky university teaching in the parks, recreation, exercise, and sports science on the graduate and undergraduate level. His phd is in exercise physiology with an emphasis in muscle physiology. Currently he works with a variety of sports and tactical athletes and performs research tracking those athletes and their performance over time. Work with RAPID Health Optimization Links: Dr. Mike Lane on LinkedIn Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 4 April 2025

Joel Jamieson is widely considered one of the world’s foremost authorities on strength and conditioning for combat sports, having trained many of the sports best athletes since 2004. He is the author of the bestselling book Ultimate MMA Conditioning and is a contributing writer to several top magazines and a frequent guest speaker at conferences and seminars all over the world. Joel has worked with and consulted extensively for teams and organizations ranging from Navy SEALS to Life Time Fitness and his BioForce HRV system is used by teams in the NFL, NBA, MLS, NCAA, and more. He is best known for an individualized approach that is both based on solid science and yet practical to apply. Joel created 8WeeksOut in 2009 to help clear up the misinformation and confusion surrounding energy systems. Since then, the site has become one of the authorities on strength, conditioning, and performance. Work With Us: Arétē by RAPID Health Optimization Links: Joel Jamieson - 8weeksout.com Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 2 April 2025

Shane Farmer is the founder of Dark Horse Rowing. He’s a rower, a 4X CrossFit Games athlete, former gym owner, Concept2 Master Instructor and has made his career de-mystifying rowing for non-rowers. He’s married with two kids and has 13 chickens and an orchard. He loves soil regeneration, permaculture, and testing himself regularly at new and interesting forms of fitness. Work With Us: Arétē by RAPID Health Optimization Links: Dark Horse Rowing Shane Farmer on Youtube Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram  

Transcribed - Published: 26 March 2025

In today’s episode of Barbell Shrugged you will learn: Setting goals for physique transformation How long should you plan for a bulk and cut Strategies for building muscle on a bulk How to handle lagging body parts Time frame for cutting weight and getting shredded Being realistic on the amount of fat you truly need to lose Prep cycles for peak week How to maintain muscle mass when depleted To learn more, please go to https://rapidhealthoptimization.com Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram

Transcribed - Published: 21 March 2025

Melissa is a performance physical therapist and is heavily involved in the CrossFit space as a healthcare provider, as well as an athlete. Melissa grew up in the Metropolitan New York area, but now resides in the Tampa Bay area. Upon graduating from PT school, Melissa started working in an outpatient orthopedic physical therapy practice, but was unsatisfied with what she was able to achieve there and the level of care provided for patients. At the time, she was coaching remotely and decided to break away form the clinic altogether, and opened up her own practice. Melissa is now a remote rehab and performance coach, as well as a physical therapist with her clinic out of her affiliate, CrossFit Westchase in Largo, FL. In addition, she is a proud member of the Rapid Health Optimization team as a movement specialist. When she’s not working or training, she enjoys getting outdoors in the beautiful Florida weather with her boyfriend, Darren Work With Us: Arétē by RAPID Health Optimization Links: Dr. Melissa Capurro on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 19 March 2025

In today’s episode of Barbell Shrugged, Anders Varner, Doug Larson, and Travis sit down with Anders coach, Dr. Mike T. Nelson. For those that have followed the show, you know Anders has been in pursuit of running a sub-6 minute mile at the age of 40. Dr. Nelson is the coach Anders hired to help with that goal. In this episode the crew walks through program design, initial intake, and execution of how to build cardiovascular fitness. You will learn performance tests used to design Anders training program, how priorities are scheduled into a busy life, understanding higher intensity efforts mixed with Vo2Max training, Zone 2 efforts, and how to maintain strength throughout the process. We hope you enjoy. Visit https://rapidhealthoptimization.com Work with Dr. Nelson Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 14 March 2025

Zachary Carson is a highly experienced Aerospace Physiology Officer with a deep understanding of human factors and risk mitigation in high-stakes operational environments. His expertise lies in optimizing human performance within complex aerospace systems. As a subject matter expert, Carson specializes in identifying and addressing the unique challenges faced by operators of advanced Major Weapons Systems. Carson is committed to advancing human performance in aerospace operations and contributing to the safety and success of mission-critical activities. His experience includes simulator training and tactical flying sorties, providing a hands-on understanding of the demands placed on operators in these challenging environments. Carson is dedicated to continuing his development as a subject matter expert, and making meaningful contributions to the field. Work With Us: Arétē by RAPID Health Optimization Links: Zachary Carson on LinkedIn Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram  

Transcribed - Published: 12 March 2025

Born into an entrepreneurial family in Ontario, Canada, Brandon Cullen was raised with a front-row seat to hard work and high expectations. Pushed by his father to excel both in life and on the ice, Brandon’s grit landed him a spot in the New York Rangers’ minor league system. But when a career-ending concussion shattered his hockey dreams, everything he’d worked for disappeared overnight. Instead of calling it quits, Brandon turned that adversity into fuel. Determined to create something new, he poured his competitive drive into the fitness world, building the type of gym he wished existed: one focused on aging athletically without the distractions of gimmicks or trends. He knew firsthand the power of structured training and wanted to bring that same purpose to others looking for more than just a “workout.” Teaming up with fellow pro hockey player Kirk Dewaele, Brandon’s first venture was a CrossFit gym, but they quickly saw a gap in the market for a structured, strength-based system. This insight led to MADabolic: a strength-driven gym built on precision, consistency, and science-backed programming, delivering real results for those who crave more. It was about giving people a place to train like athletes, with a methodical focus that cuts through the noise of fitness fads. “Cardio will keep you alive but Strength Training allows you to thrive,” Brandon explains. “Strength complements and enhances every aspect of your life.” For him, MADabolic is more than a business, it’s a mission to build strength, confidence, and a relentless drive for better in everyone who walks through the door, no matter where they start. Work With Us: Arétē by RAPID Health Optimization Links: Brandon Cullen on LinkedIn Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 5 March 2025

Garrett Butler, MD, is a devoted family man and physician serving rural West Virginia as a husband, father, son, and friend. With a strong academic foundation, he earned undergraduate degrees in Physics from Johns Hopkins University and Molecular and Cell Biology from Towson University, followed by an MD and Family Medicine residency from West Virginia University School of Medicine. He’s a busy healthcare professional, working as a hospitalist at Vandalia Health Davis Medical Center and Broaddus Hospital, while also caring for patients as an outpatient family physician at Broaddus Family Care. On top of that, he serves as the medical director of Mansfield Place Nursing Home, showcasing his commitment to his community. Please check out the Mansfield Place nursing home YouTube page Work With Us: Arétē by RAPID Health Optimization Links: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 26 February 2025

Zach Moore is a highly sought after nutrition and exercise coach who has personally coached over 1000 clients. His clientele have ranged from top level professional athletes and physique competitors to health enthusiasts of all ages. Moore has worked with some of the most well known companies in the industry including Precision Nutrition, Nourish Balance Thrive, Indianapolis Fitness and Sports Training (named one of the top 10 gyms in the U.S. by Men’s and Women's Health magazines for multiple years), and consulted with several others. He is currently the Nutrition specialist for our team here at Rapid Health Optimization. He graduated summa cum laude from Indiana University with his Bachelor's and Master's Degrees, and holds a host of certifications in training and nutrition - Precision Nutrition level 1 and level 2 certifications, Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), a coaching certification through USA Weightlifting (USAW), and more. His past athletic background includes playing college tennis for two years before succumbing to two knee surgeries, which ultimately led him to what he is doing today. When he is not working with our clients at Rapid, you can find him playing with his 8 year old son, taking care of his backyard chickens, reading research, playing tennis, or lifting weights. Work With Us: Arétē by RAPID Health Optimization Links: Zach Moore on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram  

Transcribed - Published: 19 February 2025

In today's episode of Barbell Shrugged the team digs into liver health, biomarkers, and optimization. The liver is a remarkable organ that performs numerous essential functions necessary for our overall well-being. Maintaining a healthy liver is vital, and understanding the role of biomarkers and optimization can help us achieve that goal. Our lifestyle choices significantly impact liver health. Unhealthy habits such as a processed food-heavy diet, excessive alcohol consumption, sedentary behavior, and chronic stress can damage the liver. On the other hand, adopting a healthy lifestyle with a balanced diet, regular exercise, stress management, and moderate alcohol consumption promotes optimal liver function. Biomarkers play a crucial role in assessing liver health. These measurable indicators, including liver enzymes like ALT and AST, bilirubin levels, and imaging techniques like ultrasound and MRI, provide valuable insights into liver function and overall health. By monitoring these biomarkers, healthcare professionals can identify inflammation, damage, and diseases such as fatty liver disease or viral hepatitis at an early stage, enabling timely intervention and prevention of further damage. Diet is a key factor in optimizing liver health. A nutrient-rich diet low in processed foods, added sugars, and unhealthy fats supports liver function. Foods such as leafy greens, cruciferous vegetables, fruits, whole grains, lean proteins, and healthy fats like avocados and olive oil provide necessary nutrients and antioxidants for the liver's detoxification processes. Supplements and herbs can also aid liver health. Milk thistle, containing silymarin with antioxidant and anti-inflammatory properties, has been used for centuries for its hepatoprotective effects. Other supplements like N-acetylcysteine (NAC) and turmeric have shown potential benefits in supporting liver health. It's important to consult with a healthcare professional before starting any new regimen to ensure personalized guidance. Alcohol consumption significantly impacts liver health. Excessive and chronic alcohol consumption leads to inflammation, fatty liver disease, and cirrhosis. Practicing responsible drinking by limiting alcohol intake and incorporating alcohol-free days is crucial for liver protection. Mental well-being is intertwined with liver health. Chronic stress and poor mental health can affect liver function. Implementing stress management techniques such as meditation, exercise, and seeking support from loved ones or professionals can reduce stress levels and support liver health. In conclusion, optimizing liver health through lifestyle modifications, biomarker monitoring, dietary adjustments, responsible alcohol consumption, and stress management is essential for overall well-being. Prioritizing a healthy lifestyle and seeking professional guidance can make a significant difference in supporting the liver's vital functions. Remember, a healthy liver leads to a healthier life. Anders Varner on Instagram Doug Larson on Instagram Travis Mash on Instagram Dan Garner on Instagram

Transcribed - Published: 14 February 2025

Dr. Kamellia Dimitrova, MD, is a pioneering physician, researcher, and innovator in metabolic health and longevity. With over 30 years of experience in mainstream medicine, including a background in cardiac surgery and clinical research, she has dedicated her career to transforming health outcomes through data-driven precision interventions. As the founder and CEO of Quantum Heart Inc., Dr. Dimitrova leads the development of cutting-edge, noninvasive medical technologies that continuously track and optimize metabolic fitness. Dr. Dimitrova specializes in reversing dyslipidemia, hypercholesterolemia, coronary artery disease, and hypertension using a highly personalized, algorithm-driven approach. By leveraging continuous physiological monitoring, functional health assessments, and AI-driven modeling, she empowers individuals to regain control over their health. Her method integrates metacognition and precision medicine, enabling clients to understand and reprogram their biological responses for long-term vitality. Her expertise has been sought by leading institutions, and her research has been published in over 40 peer-reviewed journals. She holds multiple patents in the field of biomedical innovation and physiological modeling, contributing to advancements in noninvasive tracking of body composition, glucose, blood pressure, and energy balance. Before founding Quantum Heart Inc., Dr. Dimitrova worked extensively in clinical research and product development, applying machine learning and AI to human physiology. Her work bridges the gap between traditional medicine and cutting-edge technology, offering a revolutionary approach to preventing and reversing chronic diseases. Dr. Dimitrova is passionate about teaching and mentorship, working with institutions such as the National Science Foundation, NIH amd NASA to advance new medical technologies. Her clientele includes individuals with complex metabolic conditions, elite athletes, and organizations seeking next-generation health solutions and health . In this episode, we discuss continuous physiological tracking, metabolic flexibility, AI-driven health optimization, and real-time interventions for disease prevention—all designed to enhance longevity, resilience, and peak performance. Work With Us: Arétē by RAPID Health Optimization Links: Work with Dr. Kamellia Dimitrova, MD Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 12 February 2025

Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He’s has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s an adjunct professor and a member of the American College of Sports Medicine. Dr. Nelson has been called in to share his techniques with top government agencies. The techniques he’s developed, and the results he gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. In this episode, we talk about heart rate variability, metabolic flexibility, mastering micronutrients, holistic approaches to vitamins and minerals, supplementation needs for health and performance, and more. Enjoy!

Published: 7 February 2025

As an Educator and Coach at SH/FT, Emily Hightower leverages her expertise in the neurophysiology of trauma and resilience to help clients master their stress response and improve their quality of life. By combining over 25 years of experience as a breathing expert, yoga teacher, river guide, and wilderness EMT, Emily empowers high performers to disrupt limits, align with nature, and heal their bodies and minds. Emily developed SH/FT’s Skill of Stress course and teaches the N=1 Exposure Experience and Mentorship program with Brian MacKenzie. Her experiential teaching approach enables clients to understand and direct their stress response to drive optimal performance under pressure while promoting long-term balance. Before joining SH/FT, Emily founded Intrinsic, where she helped combat veterans, athletes, and clients recovering from substance abuse resolve past traumas and gain clarity using a science-based approach and tools such as breath, exposure, somatic yoga, archery, and integrative nutrition. Earlier in her career, Emily’s practice was based in a neurology clinic, where she integrated her approach with cutting-edge neuroscience and research. Her clients include the United States Special Operations Command Adaptive Care Unit and other Veterans services in the US and Abroad. She also served as the Education Director for the Headwaters Institute, facilitating river education seminars on 28 watersheds in the US and Chile. Emily is a Master Yoga Teacher with 16,000+ hours of teaching experience specializing in Pranayama Breathing. She lives with her husband, Brian Hightower, and their son and loves to ski, run rivers, and bow hunt. Work With Us: Arétē by RAPID Health Optimization Links: Emily Hightower on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 5 February 2025

Dr. Nathan Jenkins is the new labs analyst for RAPID Health Optimization. He was previously a tenured professor of exercise science, and has worked for many years as a nutrition coach with over 1000 clients to date. Dr. Jenkins blends evidence-based practices and real-world experience, with academic expertise in lifestyle modification for chronic disease prevention, and a passion for helping clients optimize body composition and develop sustainable health habits for longevity. Work With Us: Arétē by RAPID Health Optimization Links: Dr. Nathan Jenkins on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram  

Transcribed - Published: 29 January 2025

In today's fast-paced world, optimizing our health and performance has become paramount. Sleep, recovery, and performance are integral aspects of our well-being, and understanding and improving them is crucial. This is where the Ōura Ring comes into play. This revolutionary wearable technology aims to unlock your potential by providing insights and data to enhance your sleep, recovery, and overall performance. In this article, we will delve into the goal of the Ōura Ring, explore its functionalities, and uncover how it can help you track and improve your sleep, recovery, and performance. The Goal of the Ōura Ring The Ōura Ring is designed with a clear objective in mind: to empower individuals to take charge of their well-being and unleash their full potential. By combining cutting-edge technology and scientific principles, the ring provides personalized data and insights, enabling users to make informed decisions and optimize their sleep, recovery, and performance. Understanding the Ōura Ring At first glance, the Ōura Ring may appear to be a sleek and stylish piece of jewelry. However, beneath its elegant exterior lies a multitude of sensors and advanced technology. The ring is equipped with infrared LEDs, a 3D accelerometer, a gyroscope, and a temperature sensor, all working together to collect an array of data. The ring's sensors track various physiological signals, including heart rate, heart rate variability (HRV), body temperature, and movement. By analyzing these data points, the Ōura Ring provides comprehensive insights into sleep, recovery, and activity levels. Tracking and Improving Sleep One of the standout features of the Ōura Ring is its ability to monitor and analyze your sleep patterns. By measuring key metrics such as sleep duration, sleep stages (including deep sleep, REM sleep, and light sleep), and sleep latency, the ring provides valuable insights into your sleep quality. These insights help you understand how well you are sleeping and identify areas for improvement. Armed with this information, you can take proactive steps to optimize your sleep. The Ōura Ring offers personalized suggestions and recommendations, such as adjusting your bedtime routine, creating a sleep-friendly environment, or practicing relaxation techniques. By making informed changes based on the ring's insights, you can enhance the quality and duration of your sleep, waking up refreshed and rejuvenated. Enhancing Recovery Recovery plays a vital role in our overall well-being and performance. The Ōura Ring recognizes this and provides a comprehensive view of your recovery by analyzing metrics such as HRV, resting heart rate, and body temperature. HRV, in particular, is a key indicator of your body's readiness to perform at its best. With the Ōura Ring, you can monitor your recovery trends over time and identify factors that may positively or negatively affect your recovery. Armed with this knowledge, you can make informed decisions regarding your training intensity, rest days, and stress management strategies. By prioritizing recovery and utilizing the insights from the ring, you can optimize your performance and minimize the risk of burnout or overtraining. Optimizing Performance The Ōura Ring goes beyond sleep and recovery, offering features that help you optimize your performance in various aspects of life. The ring tracks your daily activity, providing data on steps taken, calories burned, and active time. This information allows you to set and monitor your fitness goals, ensuring you stay on track and make progress. Moreover, the ring's comprehensive analysis of your sleep, recovery, and activity enables you to identify patterns and correlations between these factors and your overall performance. By leveraging this knowledge, you can fine-tune your routines, optimize your training schedules, and make lifestyle   Connect with our guests: Dr. Michael T. Nelson on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram

Transcribed - Published: 24 January 2025

Flavia is a passionate CISSN nutrition coach, full-time Exercise & Sport Science faculty member, and beach volleyball strength & nutrition coach. She has been teaching and coaching for the past 18 years. She graduated with a B.S. and M.S. in Kinesiology - Exercise Science and is pursuing her Ph.D. in Health & Human Performance. Flavia is part of the Rapid Health Optimization team as a nutritionist and a research team for the International Society of Sports Nutrition, participating in different projects related to ergogenic supplements. Flavia has been involved in athletics as a volleyball athlete, coach, and fitness enthusiast. She attended the University of Arkansas and Georgia Southern University on a volleyball scholarship for her B.S. and received her M.S. as a graduate assistant at FAU. Outside of work, Flavia is a mom to Leo (9 years old), and Maya (a 6-year-old golden retriever), and some of her hobbies are playing beach volleyball, working out, traveling, walking Maya, and being a soccer mom. Work With Us: Arétē by RAPID Health Optimization Links: Coach Flavia Pereira on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 22 January 2025

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

Transcribed - Published: 17 January 2025

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

Transcribed - Published: 15 January 2025

Dr. Christopher A. Perry, an Assistant Professor at Eastern Kentucky University, began his fitness journey at Penn State University, where he developed a robust background in Strength & Conditioning leading to 17 years in the industry to date. His academic path, leading through a PhD at Arizona State University, deepened his expertise in Exercise Science & Sports, Sleep & Circadian Rhythms, and Nutrition. Chris's current research focuses on sleep, movement analysis, and CO2 tolerance, particularly in tactical populations and collegiate athletes. His work aims to enhance performance, wellness, and longevity health outcomes, demonstrating his commitment to advancing the field of exercise and sports science. Beyond his academic pursuits, Chris is an executive performance coach, weight loss consultant, fitness entrepreneurship mentor, podcast host, and enjoys engaging in coffee culture and movie discussions. Work with RAPID Health Optimization Links: Work with Dr. Chris Perry Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 10 January 2025

Dr. Jeremy Loenneke received his Ph.D. in Exercise Physiology from the University of Oklahoma, where he was mentored by Dr. Michael Bemben. Dr. Loenneke previously received his Master’s degree in Nutrition and Exercise Science from Southeast Missouri State University, where he was mentored by Dr. Joe Pujol. Dr. Loenneke is a member of the American Physiological Society and the American College of Sports Medicine. He also serves on the editorial boards of many publications, including Sports Medicine, AGE, Medicine and Science in Sports and Exercise, and the Journal of Applied Physiology. Dr. Loenneke’s study focuses on the adaptations of skeletal muscles to exercise in the presence of blood flow limitations. His latest study has provided answers to numerous critical methodological and safety problems about the use of blood flow restriction. Loenneke is the director of the Laboratory of Applied Physiology Kevser Ermin and his research group focuses on skeletal muscle adaptations to exercise with and without blood flow restriction. He is a member of the American Physiological Society and a Fellow of the American College of Sports Medicine. Work with RAPID Health Optimization Links: Jeremy P Loenneke on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 8 January 2025

John Cena is an actor, rapper, and recently retired professional wrestler. In WWE, Cena has won 17 championships in total, including 10 World Titles. In addition, Cena has also won the WWE United States Championship three times, and is a four-time Tag Team Champion, having held the World Tag Team Championship twice, and the WWE Tag Team Championship twice. Cena also won the 2008 Royal Rumble match and is a two-time Superstar of the Year Slammy Award winner (2009 and 2010). Outside of wrestling, Cena has released the rap album “You Can't See Me” which debuted at #15 on the US Billboard 200 chart, and starred in the feature films The Marine (2006), 12 Rounds (2009), and Legendary (2010). Cena has also made appearances on television shows including Manhunt, Deal or No Deal, MADtv, Saturday Night Live, Punk'd, and Psych. Cena was also a contestant on Fast Cars and Superstars: The Gillette Young Guns Celebrity Race, where he made it to the final round before being eliminated, placing third in the overall competition. Work with RAPID Health Optimization Links: If you can’t find John Cena on the internet it is because “You Can’t See Him” Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 1 January 2025

Dr. Christopher A. Perry, an Assistant Professor at Eastern Kentucky University, began his fitness journey at Penn State University, where he developed a robust background in Strength & Conditioning leading to 17 years in the industry to date. His academic path, leading through a PhD at Arizona State University, deepened his expertise in Exercise Science & Sports, Sleep & Circadian Rhythms, and Nutrition. Chris's current research focuses on sleep, movement analysis, and CO2 tolerance, particularly in tactical populations and collegiate athletes. His work aims to enhance performance, wellness, and longevity health outcomes, demonstrating his commitment to advancing the field of exercise and sports science. Beyond his academic pursuits, Chris is an executive performance coach, weight loss consultant, fitness entrepreneurship mentor, podcast host, and enjoys engaging in coffee culture and movie discussions.   Work with RAPID Health Optimization Links: Dr. Christopher Perry on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 25 December 2024

Dr. Stephanie Estima is a doctor of chiropractic with a special interest in metabolism, body composition, functional neurology, and female physiology. She's been featured on Thrive Global, of the Huffington Post, has over 3.5 million article reads on Medium.com, and has helped thousands of women lose weight, regulate hormones, and get off medications with her signature program, The Estima Diet. You can hear her every week on her podcast, Better! With Dr. Stephanie. Work with RAPID Health Optimization Links: Dr. Stephanie Estima on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 18 December 2024

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

Transcribed - Published: 13 December 2024

Mike Lane is a professor at eastern Kentucky university teaching in the parks, recreation, exercise, and sports science on the graduate and undergraduate level. His phd is in exercise physiology with an emphasis in muscle physiology. Currently he works with a variety of sports and tactical athletes and performs research tracking those athletes and their performance over time. Work with RAPID Health Optimization Links: Dr. Mike Lane on LinkedIn Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 11 December 2024

In this Episode of Barbell Shrugged: Why blood chemistry is trusted world wide What tests should you get when doing blood work What are hidden markers your doctor may not be seeing How often should you get bloodwork Performance, health, and longevity through bloodwork testing Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram  

Transcribed - Published: 6 December 2024

In today’s episode of Barbell Shrugged, it’s all the homies talking about getting strong. Coach Travis Mash just wrote his one millionth training program for himself as he continues his journey to be the most well rounded ex-strongest man in the world. We also dig into training around past injuries, finding the right exercises, setting goals, and how to use strength training to prepare for surgery. Work with RAPID Health Optimization Links: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram  

Transcribed - Published: 4 December 2024

In this Episode of Barbell Shrugged: Why the immune system matters Immune system and stress Immune system and fat loss Immune system muscle building How to Optimize Your Immune System  Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram  

Transcribed - Published: 29 November 2024

Dr. Michael T. Nelson is a research-fueled nutrition and fitness educator. Dr. Mike spent 18 years of his university life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. Dr. Nelson has a Ph.D. in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He is also an adjunct professor and a member of the American College of Sports Medicine. He has been called in to share his techniques with top government agencies, athletes at the top of their game, and now you. The techniques he has developed and the results he has gotten for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. Work with RAPID Health Optimization Links: Work with Dr. Mike Dr. Mike’s Flex Diet Course Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 27 November 2024

In this Episode of Barbell Shrugged: What is inflammation why does your body have it How inflammation can improve performance The difference between Good and Bad inflammation Proper ways to reduce inflammation What is Chronic vs. Acute Inflammation Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram  

Transcribed - Published: 22 November 2024

Dr. Antonio is Chief Executive Officer and Co-founder of the International Society of Sports Nutrition, an academic nonprofit dedicated to the science and application of sports nutrition and supplementation. In addition, he is the Co-founder and Vice President of the Society for Neurosports, an academic nonprofit with a focus on sports neuroscience. Dr. Antonio earned his PhD and completed a post-doctoral research fellowship at the University of Texas Southwestern Medical Center in Dallas. He has published over 100 peer-reviewed papers as well as 15 books. His current areas of research include: dietary supplements (e.g., creatine, protein, etc.), sports neuroscience and human performance. He is currently a Professor at the Nova Southeastern University in Davie, Florida and serves on the Advisory Board of Forbes Health. - www.sportsnutritionsociety.org Work with RAPID Health Optimization Links: Dr. Jose Antonio on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Flavia Pereira on Instagram

Transcribed - Published: 20 November 2024

In this Episode of Barbell Shrugged: Why maintaining a healthy bodyweight is so hard Why health is the key ingredient to maintaining a healthy weight The myth that you cannot build muscle and lose fat the same time  The importance of feeding your lean body The mental and emotional benefits of maintaining a health weight Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram

Transcribed - Published: 15 November 2024

Andy Galpin, PhD, is the Executive Director of the Human Performance Center at Parker University. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a Human Performance scientist with a PhD in Human Bioenergetics and over 100 peer-reviewed publications and presentations. Dr. Galpin has worked with elite athletes (including All-Star, All-Pro, MVP, Cy Young, Olympic Gold medalists, Major winners, World titlist/ contenders, etc.) across the UFC, MLB, NBA, PGA, NFL, Boxing, Olympics, and Military/Special Forces, and more. He is also a Co-founder of Vitality Blueprint, Absolute Rest, BioMolecular Athlete, and RAPID Health & Performance.   Work with RAPID Health Optimization Links: Dr. Andy Galpin Website Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 13 November 2024

In this Episode of Barbell Shrugged: Why the gut is so important for optimal health. What causes poor gut health and how to avoid it How important is a stool sample to find potential hidden stressors What your poop can tell you about your health Ways to improve gut health Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram

Transcribed - Published: 8 November 2024

Lacey Dunn is a functional medicine dietitian with a fiery passion for helping women feel and look their very best! People call her their “Hormone Fairy Godmother” as my one mission in life is to help women go from surviving to thriving. Dunn has an obsession for all things hormones, thyroid, gut, and metabolism. Aka - a nerd. Dunn says her job is to help people like you to reclaim their health, hormones, and become the master of their own bodies. I am committed to help my clients take their life back into their control. As a functional medicine dietitian, Dunn is passionate about helping women because she has been in the trenches of hormonal chaos herself. Before discovering functional medicine, she was burnt out. Her hypothyroidism and cortisol issues left her suffering with chronic fatigue, random weight gain, hair loss, anxiety, and depression. Dunn had primary ammennrohea until age 25 (aka no menstrual cycle), and was left frustrated and confused. Her years of bodybuilding and weight training were no longer showing in her physique and she felt like she was hit by a truck on a daily basis. Conventional doctors would not listen so Dunn listened to herself. Dunn found (and treated) her own hypothyroidism and got her period finally, naturally. She became my own health advocate. Lacey’s best-selling book “The Women’s Guide to Hormonal Harmony” which is available on Amazon gives women the knowledge, tools, and confidence to rebalance your hormones, master your metabolism, and become the boss of your own body. I am very thankful to have been featured in top media outlets, such as TIME magazine, Forbes, US News, Eat This Not That, Popsugar, Health, Well + Good, 30 seconds, Bodybuilding.com, and Paste Magazine! My goals as a dietitian are to give people like you the tools, confidence, and knowledge to take your health back into your own hands and be the master of your body and life! Work with RAPID Health Optimization   Links: Lacey Dunn on Instagram Work With Lacey Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 6 November 2024

In this Episode of Barbell Shrugged: The optimal amount of water you need to drink in a day. The role of salt in optimal hydration Why your drinking a ton of water and still dehydrated Why dehydration is killing your progress in the gym Proper hydration and supplementation protocol Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram

Transcribed - Published: 1 November 2024

This week on Barbell Shrugged we are throwing it back to the first show where we met Dan Garner. We take the deep dive into strategies for naturally boosting testosterone levels. Key topics discussed include the importance of creating a comprehensive health profile with blood work, stool, urine, and saliva, which together offer a full picture of an individual's hormonal and metabolic state. By identifying micronutrient deficiencies and other physiological markers, these health professionals aim to address factors that directly impact testosterone production and overall vitality. The hosts discuss how maintaining a healthy body composition is crucial, as excess body fat can convert testosterone into estrogen, which impacts hormone balance. Additionally, managing stress levels and lowering cortisol—known to inhibit testosterone production—is emphasized. The episode also delves into how specific dietary adjustments and targeted supplements can help, along with psychological factors like confidence, which can positively influence testosterone levels. Work with RAPID Health Optimization Links: Dan Garner on Instagram Dr. Andy Galpin on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 30 October 2024

In this Episode of Barbell Shrugged: Understanding the stress response system What is the function of cortisol Why you struggle adapting to stress The myth of adrenal fatigue The difference between chronic and acute stress on your physiology Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram

Transcribed - Published: 25 October 2024

On this episode of Barbell Shrugged, we’re diving into the keys for regaining speed and power—whether you’re coming off an injury, a long layoff, or just looking to level up your performance. Speed and power are foundational for athleticism, and they require a smart approach to rebuild. We’ll explore the science behind explosiveness, focusing on neural adaptations, muscle fiber recruitment, and how to maximize your fast-twitch capabilities. We’ll break down the importance of proper recovery, which is often overlooked but critical for regaining speed. You’ll learn about the best exercises to activate your central nervous system and enhance your power output, including plyometrics, sprints, and Olympic lifts. The podcast will cover progressive programming, designed to gradually increase intensity without overloading your body. We’ll also talk about mindset, discussing how to stay patient during the process and the role of consistency in your training. Whether you're a seasoned athlete or just trying to get back into peak form, this episode will provide actionable insights to help you regain your speed and power faster than you thought possible. Work with RAPID Health Optimization Links: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 23 October 2024

In this episode of Barbell Shrugged: Why micronutrients are the base of all chemical and hormonal reactions in the body Why micronutrients are responsible for total health and how good you feel Why micronutrients are overlooked and how this is detrimental to your health How do you know you are getting optimal micronutrients in your diet What your health is missing if you only track your macros Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram

Transcribed - Published: 18 October 2024

Dr. Allan Bacon holds a Doctorate in Dental Surgery from the University of Maryland. He is a certified personal trainer through the National Academy of Sports Medicine, a certified nutritionist & physique/bodybuilding coach, a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies for over 15 years. You can find Allan’s written works in Muscle & Fitness, Sci-Fit, the Alan Aragon Research Review, The Personal Trainer Development Center, and more. His practice focuses on helping working adults master their physique, performance, mindset, and habits for lifelong, sustainable results. Work with RAPID Health Optimization Links: Work with Dr. Allan Bacon MauiAthletics.com Dr. Allan Bacon on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram  

Transcribed - Published: 16 October 2024

In this Episode of Barbell Shrugged: The role of testosterone in health and performance How micronutrient deficiencies can lead to sub-optimal testosterone levels How excess body fat turns testosterone into estrogen The relationship between cortisol and testosterone Practical advice on how to optimize your testosterone levels Connect with our guests: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram

Transcribed - Published: 11 October 2024

Serial Entrepreneur - Greg Scheinman has had not one but two seven-figure exits. He is a former partner at Insgroup, acquired by BRP (NASDAQ) and the founder and former CEO of Team Baby Entertainment, acquired by Michael Eisner of Disney. He was also the founder and CEO of ROW Studios, producer of two successful feature films, and advisor to multiple CPG brands. He is now the Founder & Face of Midlife Male, the premier digital media platform for middle aged men and the brands that want to reach them. Investor & Brand Ambassador - Greg is an investor in Huron, LMNT, Hone Health, MUDITA and Dish Society, and a brand ambassador for Rhone, Athletic Greens, Sunlighten Saunas, The Cold Plunge, HYDROW, CLIMBR and InsideTracker. Podcaster & Writer - Greg’s podcast The Midlife Male includes interviews with some of the world’s top performers, and is one of the most highly rated podcasts in the world. His weekly Midlife Male Newsletter has earned over 10,000 subscribers. Trusted Coach - Greg has coached more than 100 individuals, executives, and teams and helped them go from mediocre to maximized personally and professionally — from brand-new startups to massive organizations and most importantly for themselves. Work with RAPID Health Optimization Links: Subscribe to Midlife Male Newsletter https://midlifemale.beehiiv.com/ For Coaching & Speaking GregScheinman.com The Midlife Male Website & Podcast Midlifemale.com Follow on Instagram @gregscheinman Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 9 October 2024

In today’s episode of Barbell Shrugged we introduce our newest coach at RAPID Health Optimization, the one and only, Travis Mash. Travis Mash’s first appearance on Barbell Shrugged dates back 8 years ago. He became a co-host in 2019. And finally, we have found the right opportunity to unite forces and we are fired up. Mash will lead strength and conditioning coaching for our professional athletes, utilizing decades of experience with players across the NFL, Team USA, UFC, and Boxing. Game on. Work with RAPID Health Optimization Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Transcribed - Published: 2 October 2024