Broken to Unbroken Podcast

Victor and I discuss how he avoided surgery for a rather large disc bulge pressing on a nerve and going from being immobile on his floor to hip thrusting 800 lbs and helping others get strong AF.  We also talk about post margarita deadlift PR's and how his fitness philosophy has evolved.

Jeremiah and I knew each other about 30 seconds before this podcast but Brandon Bartz said he had a story and man did he ever!  Jeremiah started off with oly lifting and power lifting and was in the 100kg range for bodyweight.  He was in a dark place and just decided it was time to start running and 18 months later he is the proud owner of a 100 mile buckle.  Learn about how weather, terrain, hydration and pacing played a role in his first race and would change his next race.  

Bobby Hillman(fellow Badger!)  is a scientist at Abbott labs who pioneered the high efficiency test (results in 15 minutes) for COVID-19.  We dig into the importance of testing, preparing for future pandemics, and thoughts on use of masks.

In this special episode we talk with Jeremy Tucker from Elite CrossFit, Mike Martinez from CrossFit Optimistic and Jill Digiampaolo from JoneN4 CrossFit talking about strategies they are using to keep their community together with technology during the COVID-19 social distancing.  

In episode 29 the Dr. Nicks talk about "walking the walk" and practicing what we preach to patients, his athletic and educational background, CrossFit, nutrition, sleep, recovery, and his telemedicine practice at SteadyMD. Bio from his SteadyMD page: About Dr. Nick Nwabueze   Hi, I’m Dr. Nick Nwabueze, a board-certified Family Medicine physician. I completed medical school at the Ohio State University College of Medicine and finished my internship and residency at Adventist Hinsdale Hospital in Illinois. In my opinion, medical school underprepares doctors to help people make significant health improvements through their nutrition and other lifestyle changes. I am passionate about learning more about how diet and movement affects overall health. I recently started my nutrition coach certification through Precision Nutrition. I also have personal experience with several dietary guidelines including eating paleo, keto, intermittent fasting (16/8, 20/4, and 23/1 fasting/eating windows), and Whole30. I stress the importance of whole foods consumption and calorie deficit with my patients if they are trying to lose weight. I have been a part of the CrossFit community since 2011 and hold a CrossFit Level 1 Trainer Certificate which I use to coach classes in my spare time. I love CrossFit because there’s an element of continuous learning. You can never truly master anything but you can persistently become better and better. Before Crossfit, I used to lift weights at my local YMCA. I also have a background in martial arts (black belt in TaeKwonDo and training in judo, jujitsu, and Krav Maga). In my free time I love trying new restaurants, staying active and creating new health themed videos for my YouTube Channel! I recently completed a Tough Mudder, but I’m interested in doing the Spartan Race in the future! I believe that the healthiest patients are those who work together with their doctors to form a long-term plan for their health. I love SteadyMD because I can spend more time with patients, developing real relationships with a potential to make lasting changes. Instagram: @thefittestdoc Dr. Nick's SteadyMD page: https://www.steadymd.com/doctor-nick-nwabueze/  

The Bignalls and I bicker about the history of Mission CrossFit, changes in CrossFit as a whole, challenges in running a gym and working with your spouse, and the changes in competing in the CrossFit Games. Bio:  Ladies First! Meagan Bignall: I was born and raised in Houston, and have two amazing dogs. My main focus as a child was gymnastics, and I spent ages 5-14 competing. In college, I was re-introduced to working out and began going to the local Bally’s 3 times a week. In 2010 a fellow gymnastics coach asked me to accompany her at a CrossFit trial class. After rolling my eyes over the new fad, I told her I’d go. I’ve been hooked on CrossFit since April 2010 and haven’t looked back. I began coaching at P3 CrossFit in Houston in April 2014, but it was cut short when I made my big move to San Antonio. Luckily I was introduced to Mission in 2012, and knew exactly where my new CrossFit home would be. I’m looking forward to expanding my knowledge while helping others meet their health and fitness goals. Drew Bignall: A Minnesota native, Drew grew up with a passion for all sports, having competed in almost every sport, but over time concentrated his efforts towards baseball. He was a competitive gymnast for 8 years and feels that was the best choice his parents could have made for him from an athletic background. Drew is a very ambitious and determined individual and truly believes that quitting is never an option. He played four years of varsity college baseball at Trinity University in San Antonio, TX before an injury stopped him from playing professionally after college. Since April of 2009, Drew has been an active competitor and avid participant in CrossFit Competitions. He has been CrossFitting since November 2008 and plans to continue for the rest of his life. Being a CrossFit coach means more than just coaching to him. He instills those methodologies by “Constantly Varied, Functional Movements, Performed at High-Intensities” to everyone who walks through his door and strives to see them succeed in their own ways. He is constantly driven to learn new fitness techniques and styles, as well as search for up-to-date health and wellness information that he can share with him members. Drew has also been developing a Strength and Conditioning Program based around Powerlifting, Olympic Lifting, CrossFit and overall athletic ability since November of 2010. It is utilized by many of the Mission CrossFit SA’s coaches and athletes who have goals of competing. Drew loves to coach and will teach his program to anyone who is willing to learn, wants to have a true competitive edge over their competition and has the drive to perform at their highest level possible.

Wes Kimball and I sit down and discuss the 75k Ruck he did in honor of the 75th Anniversary of D-Day.  We discuss training for ruck marches, mental highs and lows, history behind D-Day and more!

In part two with the LifeDoc we discuss his current practice and influence of his mentors.  We nerd out on all things fasting, movement, getting your mind right and kicking that battitude.     Contact info:  blog about bike trip: petey4kids.blogspot.com IG @ LifeDoc The Rise Again Podcast Fb @ LifeDocAZ  

In this episode we talk about the LifeDoc's experience with traumatic brain injury, his recovery strategies from that, the positive impacts of walking and intentional movement, his 4,400 mile cycle trip across the country, and briefly transition into part 2 material on his experience with fasting and nutrition.  This episode is jam packed with gems!   Contact info:  blog about bike trip: petey4kids.blogspot.com IG @ LifeDoc The Rise Again Podcast Fb @ LifeDocAZ     Bio:  I specialize in helping people take ownership of their life and their health. My typical client obtains physical and mental health abundance, motivation to take on new challenges, energy, a robust physique, and freedom from worry. I have a team dedicated to serving you from start to finish on your journey to optimal health.  I give clients the education, tools, hand-holding and guidance, in-office and in the kitchen help to become free from chronic disease. Chronic disease consumes most every person over the age of 50. It is if not when it will affect you. If you’re worried about a heart attack, stroke, dementia, or type II diabetes, don’t wait! If you’ve got digestive problems, food intolerances or you feel unwell, call me today to begin working at renewing your lease on health, and life.  My experience being trained as a specialist in nutritional medicine and integrative natural medicine, give me the extraordinary advantage of being your answer to the end of your disease journey. As a Naturopathic physician, I underwent four years of rigorous academics, clinical training and licensing exams to become a licensed Naturopathic medical doctor who specializes in optimum health promotion and disease reversal. I served as the chief resident of the lifestyle medicine and natural hygiene in Santa Rosa, CA, at True North Health center. I have a wide scope of practice which enables me to utilize personalized, scientifically supported treatment plans, including diet, sleep, exercise, fasting, supplements, herbs, counseling and medications. My primary focus is on allowing you to thrive.

We did a collaborative podcast with Dr. Beau Sauls on the Kinetikast on big toe extension and how it can create problems and compensations up the kinetic chain.

Dr. Ben Benulis joins the podcast to talk about his journey from patient to doctor, totally changing his career and moving across the country, and how he has personally benefited and helped his patients with plant-based nutrition.     Bio: Dr. Benjamin Benulis is a pioneering plant-based doctor who helps people achieve profoundly satisfying levels of health and well-being. Having healed himself of many chronic health conditions using a plant-based diet as a young man, he has a deep appreciation for its power in reversing disease and building human health. As a chiropractor, he practices a technique called Network Spinal (NS) which treats tension patterns in the body as potential energy that when released in the proper manner can be transformed into fuel for creating healthier habits and a better life. Under NSA care, patients find that compliance with a healthy diet and lifestyle become considerably easier, and results often come much faster. The synergy of a whole-food plant-based diet and NS is remarkable. Dr. Benulis received his Doctor of Chiropractic degree from the Los Angeles College of Chiropractic. During the last 3 months of his program he completed a preceptorship at the prestigious True North Health Center in Santa Rosa, CA working under Dr. Goldhamer, Dr. Klaper and many other physicians known for their work in promoting a plant-based diet. He also holds a B.S.E. in mechanical engineering from the University of Pennsylvania. Contact: IG: dr.benjaminbenulis

We discuss the highland games with Jason Spraggins who has competed at an international level and is slated to compete at Arnolds coming up soon.  We go through the training methods that translate well to competing at a high level, how he works around injuries, and learning more of the basics and history of the games.     Jason's IG- @the_kilted_dude

First of all this episode would not have happened without Tom's wife bailing us out!  She saved us with her Mac knowledge!  Tom and I are both nerds that love what we do and get bailed out by our wives regularly! We kicked off discussing Tom's masterpiece Human Locomotion and the value it has added to my clinical practice and learning.   We went into depth of the versatility and evidence behind The ToePro  An interesting study in 2011 motivated me to tinker with Focal Muscle Vibration to assess risk of debilitating lower back pain due to core weakness and how much proprioceptive feedback people get from their calves. The 3 biggest value focuses for runners to avoid injury Blood Flow Restriction training His stance on who is a barefoot running candidate, the barefoot running craze, orthotics and more! He also provides his insight into how to stay motivated and avoid burnout after almost 40 years of being a leader in the medical field. Tom's Bio:  Since graduating from Western States Chiropractic College in the early 80s, Dr. Tom Michaud has published numerous book chapters and dozens of articles on subjects ranging from biomechanics of the first metatarsalphalangeal joint and shoulder, to the pathomechanics of vertebral artery dissection. In 1993, Williams and Wilkins published Dr. Michaud’s first textbook, Foot Orthoses and Other Forms of Conservative Foot Care, which was eventually translated into four languages. His next book, Human Locomotion: The Conservative Management of Gait-Related Disorders, a textbook published in 2012, is used in physical therapy, chiropractic, pedorthic, and podiatry schools around the world. He has also published a book for recreational runners: Injury-Free Running: How to Build Strength, Improve Form, and Treat/Prevent Injuries.  In addition to lecturing on clinical biomechanics internationally, Dr. Michaud has served on the editorial review boards for Chiropractic Sports Medicine and The Australasian Journal of Podiatric Medicine. Over the past 35 years, Dr. Michaud has maintained a busy private practice in Newton, Massachusetts, where he has treated thousands of elite and recreational runners. Dr. Michaud is not accepting new patients and refers them to his associate, Dr. Marie Buckhout. The products on this website were designed for busy healthcare professionals looking for state-of-the-art examination techniques. The ToePro/Hip Strength dynamometer and medial drift device provide quantifiable measurements with proven reliability. Exercise devices such as the Two-To-One Ankle Rockboard and the ToePro Foot/Ankle Platform are the result of decades of designing various prototypes and evaluating patient responses. We guarantee that all of the products on this website will improve your clinical skills and enhance patient outcomes. Visit Tom's website for free articles! www.humanlocomotion.org   

This is a short episode on how my dog's health problems have gotten me to reflect on the fall risk in our elderly and diabetic populations that struggle with neuropathy.  

In episode 19 we discuss why 80% of New Year's Resolutions fail. Top 5 reasons why most fail: 1. Ill defined/can't quantify 2. Unrealistic 3. No accountability 4. Lack of family/friend support 5. Lack of planning for obstabcles   30 day experiments rather than annual resolutions:  Pull out or add something for 30 days to see how you look, feel and perform You could pull out gluten, dairy, fast foot, booze, sugar, caffeine, complaining, snooze button You could add 7-8 hours of sleep a day, leafy greens, healthy fats, one supplement at a time, meditation/breathing/prayer, reading, exercise.   30 days is convenient because it's a month but also works well because it takes 21 days to form a new habit and it takes about 15 days for the gut lining to heal.     Blog: www.brokentounbroken.com Instagram: @kickaskey  

In Episode 18 we discuss Angela's post-Chiropractic school journey into functional medicine, benefits and downsides to telemedicine, supplements, great first steps to improve your health, fasting, pesticide effects on the gut, and things to look for in a functional medicine provider.   Angela's bio: I am a functional medicine doctor focusing on holistic care, an anatomy and physiology professor, a locum chiropractor, an IU alum, a Palmer grad, and a fan of loving life.  My work starts with identifying root issues that may require testing for underlying infections, nutritional deficiencies, adrenal fatigue, and autoimmunity.  Once the root of the issue is identified, ancestral nutrition is a foundation for my program.  I wanted to marry the ideas of holistic healthcare and wellness coaching. Therefore,  I am a doctor that takes a case from diagnostics all the way down to how to implement the necessary changes into your individual lifestyle through acute treatment phases, transition phases, and wellness stages prior to release. Aside from family, friends, and my career, there are tons of things that I love doing which require me to be healthy. I have taken on the task of trying to educate as many people as possible of things they can do to KEEP themselves healthy. I preach whole foods, exercise, relaxation, and having fun; that’s life folks! There is nothing better than having an impact on a patient’s health because it has an effect on EVERY SINGLE person around them. Happy, healthy people are great to be around, and I pride myself on creating more! Blog: http://blog.angelalucterhand.com/ IG: @drangelalucterhand

In this Q&A we cover some basic physiology of fueling the body after an intense workout from a carbohydrate standpoint, exercises to improve vertical leap and we went into the weeds on lumbar disc injury management.   www.brokentounbroken.com

Bio taken from 3Fu3L Website: COACH & ENGINEER (NASA) Cody Wayne Burkhart is classically trained in both Aerospace and Mechanical Engineering from the University of Colorado at Boulder and works as a Robotics Design Engineer for the National Aeronautics and Space Administration (NASA). He has taken his passion for Engineering, Math, and Science and applied it to movement paradigms, biomechanical analysis, programming, and coaching of athletes. Cody is a head coach for the Athlete Cell, the owner/head trainer of the 1884 CrossFit affiliate out of the Denver Athletic Club and a head trainer at CrossFit Anomaly in Centennial, Colorado. Athletically, Cody holds multiple black belts in varying martial arts with his highest rank of 3rd Degree in the art and science of Taekwondo. In his Taekwondo career, he was the captain of the ArtSports Taekwondo Demo team as well as a nationally competitive and repeat Colorado state grand champion. After Taekwondo, Cody experienced as much sport as possible including being a varsity Cheerleader for the University of Colorado at Boulder and a participant in the inaugural World’s Toughest Mudder. It was his interest in anaerobic threshold training for long distance events such as the 24-hr WTM that led him to pursue CrossFit, resulting in qualifying for the 2012 SouthWest Regionals and ultimately connecting with his mentor, Brian MacKenzie. It was through MacKenzie that Cody was introduced to 3Fu3l and it has dramatically increased his performance levels. He uses 3Fu3l daily because no matter how amazing the mechanical design or function of a system, if the fuel source is misappropriated for the vehicle the rest is just fancy jargon and design. While he still continues to push his own level of fitness, his desire to compete has changed to his new passion in the arena of athletic performance: to support the continuing growth of kinetics and kinematics in sport; thus allowing athletes to understand and increase the top end of their genetic potential. We cover topics in this episode including his projects at NASA, wearable tech, VR, breathing, CrossFit, and the blurring lines between medicine and fitness.  You'll have to listen to this one twice because Cody is a brain and a half!  Listen, digest, enjoy....

Today's podcast is with my good friend Logan Ramirez (the man behind the Broken to Unbroken blog site design) who recently started the Tae Kwon Daddy Podcast for all martial arts students, instructors and parents.  If you practice a martial art, have a child in martial arts or like witty banter subscribe to his podcast.  We discuss martial arts injuries and low hanging fruit on maintaining your own body to ensure longevity.     Link to Logan's work: https://itunes.apple.com/us/podcast/the-tae-kwon-daddy-podcast/id1418628875?mt=2  

In this episode we discuss treating athletes with Dr. Travis Burns (recorded from the Olympic Training Center in Colorado Springs).   Bio: Dr. Burns graduated from West Point and served as the men’s tennis team captain during his senior year.   After orthopedic surgery training, Dr. Burns completed subspecialty fellowship training in Orthopedic Sports Medicine at the John A. Feagin, Jr. Sports Medicine Fellowship.  In 2014, he participated in the American Orthopaedic Society for Sports Medicine (AOSSM) traveling fellowship to South America.  He is board certified in orthopedic surgery and subspecialty certified in sports medicine.  He served as the Chief of Sports Medicine at SAMMC for 7 years and has experience managing complex shoulder, hip, and knee injuries.  Dr. Burns specializes in shoulder replacement surgery and arthroscopic surgery of the shoulder, hip, and knee.   He has performed thousands of orthopedic operations including shoulder replacement, reverse shoulder replacement, partial shoulder replacements, rotator cuff repair, shoulder instability operations, hip arthroscopy, labral repair, treatment of femoroacetabular impingement (FAI), ACL reconstruction, meniscus repair, and cartilage repair (OATS and MACI).    Dr. Burns completed orthopedic surgery residency and obtained his medical degree from UT Health Science Center Houston, where he was elected to the prestigious Alpha Omega Alpha Medical Honor Society.   As an undergraduate at West Point, he was elected to Phi Kappa Phi Honor Society, was a 4 year letterman on the tennis team, was a National Academic All-American, and was awarded the Eastern College Athletic Conference Merit Medal for athletics and scholarship.   In his medical career he has been active in research publishing over 35 peer-reviewed publications and co-authored 5 book chapters.  He has been the site primary investigator on 3 nationally funded trials evaluating new treatments of orthopedic injuries.  He was awarded the CDR Mazurek Award for scholarly activity and the AAOS Achievement Award in 2018.  During his time in the military Dr. Burns had the opportunity to serve as a deployed orthopedic surgeon in Mosul, Iraq and Kabul, Afghanistan treating injured servicemembers. Dr. Burns is active in treating young athletes and providing team coverage for local high schools.  He, also, serves as a volunteer physician for sports medicine with Team USA at the Olympic Training Center.  When not treating patients, Dr. Burns enjoys working out, playing tennis, and spending time with his four kids and wife.   

In this interview with James Spencer (my East Coast clone) we discuss his cash based practice, kettlebell training/rehab, dry needling, slacklining, his unique niche market in South Florida and his bearded kettlebell logo explanation.   Every dollar he makes sends a portion to a great charity.  To check this out click on the link: https://www.drjamesspencer.com/giving-back/ IG:@drjamesspencer

Episode 12 is with Johnny Owens discussing Blood Flow Restriction Training and it's clinical applications. Bio:  Johnny Owens BS, MPT is a physical therapist San Antonio, Tx.  He is currently a clinical researcher in the Clinical Research Center at Brooke Army Medical Center, a medical consultant to various professional and college medical organizations and adjunct faculty at the Army Baylor Doctoral Physical Therapy Program.  He is the former Chief of Human Performance Optimization at the Center for the Intrepid at Brooke Army Military Medical Center. He specialized in management of lower extremity trauma and complex foot and ankle injuries of patients returning from the combat zone.  He developed the Return to Run Clinical Pathway which focuses on returning service members who have suffered trauma back to high level activity and most recently the application of a novel technique, blood flow restriction training to help restore strength after injuries.  He has numerous multi-center research projects involving regenerative medicine, sports medicine, exoskeletons, blood flow restriction and rehabilitation of the combat casualty.  His work has been featured on 60 minutes, NPR, Time magazine, Forbes, ESPN and Sports Illustrated.  He did his undergraduate course work in Biology at The University of Texas at Austin and earned his Masters in Physical Therapy at The University of Texas Medical Branch Galveston. https://www.owensrecoveryscience.com/  Topics:  Summary of the history and physiology behind Blood Flow Restriction training (BFR). Medical vs. fitness contrast in application of BFR How the Delfi unit differs from other BFR units Patient populations that can benefit from BFR Discussion on downstream fatigue and proximal benefit theories of BFR Implications on how BFR has a role in rehab and how it can fill a void where only steroid shots were available Brief discussion on stem cell treatment  

Episode 11 is our first Q & A podcast on 2 nutrition topics:   What would your recommend for best pre and post workout nutrition? -Need to match pre/post workout nutrition with your goals of losing fat or gaining muscle  -Pre workout: Espresso, Shake:3 scoops Great Lakes gelatin (hydrolized), 5-10 grams of creatine monohydrate, 2 scoops X-tend elite BCAA's (electrolytes and Ashwagandha), Shroom Tech from Onnit -Post workout: 3 options-Jay Robb Whey, 3FUEL, Primal Kitchet Chocolate Coconut Primal Fuel (3FUEL after long metcons/runs because more carbohydrate recharge), add 2 scoops of Great Lakes Collogen with protein shake Sleep supplements: Onnit Key minerals, magnesium glycinate, Dr. Parsley's sleep remedy   Please discuss the holistic/natural-foods out there and how to read through the marketing to determine which of these foods are beneficial or “value” added.. -If food labels make bold claims like fat free twinkies or organic water beware -There is no shortcut to anywhere worth going just eat real food, not too much, mostly plants (Michael Pollan) -If you grandparents won't recognize the ingredients beware -Gluten free cookies and cakes are still high in carbs so should still be treats not a staple -Treat meat as a side rather than an entree (Rhonda Patrick from Found my Fitness podcast) -Dirty Dozen-Strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, bell peppers -Organic matters with produce and dairy but grass fed/free range is more critical with meat/eggs -Clean 15-Avocado, sweet corn, pineapples, cabbage, onion, sweet peas, papayas, asparagus, magoes, eggplant, honeydew melon, kiwi, cantaloupe, cauliflower, broccoli   www.brokentounbroken.com     

This episode we talk about my thoughts on Tiger Woods returning as a factor in golf and what his likely downfall was that created some of his health problems.   Fact check: I said 12 majors and it is actually 14 majors. Leave us a review in iTunes if you are enjoying the show! www.brokentounbroken.com

Episode 9 is with Dr. Tyler Bryant owner of InBox Functional Rehab in St. Louis (https://inboxrehab.com/).  We discuss transitioning from working in a large group practice taking insurance to a solo practice that operates on straight cash!  

Episode 8 is our first multilocation remote recording with Brandon Bartz who co-founded Quad City CrossFit and has taken teams to the CrossFit games 3 different years.  We discuss the organic beginnings of the gym, challenges with being a gym owner, things he has learned along the way and much more.  The VOIP cut out several times so please forgive my editing.   http://www.thefoundation.fit/about-us/    

This is my very unqualified parenting advice!

This is my outsider perspective on how the Kawhi Leonard situation got out of control on and off the court.  

In this episode we talk with Tanya Offenburger about her journey traveling as well as navigating her post grad educational choices and why she settled on functional medicine.  We have some points we cover on nutrition myths and biggest differences between functional medicine and traditional medicine.   We have a couple of wine fueled language slips so marked this explicit for those with young kiddos.

Episode 4 of the Broken to Unbroken Podcast we interview Dr. Steve Offenburger on his time as a manual therapist in the US and his choice to move to Asia for 18 months and counting.  We talk about what he's up to lately with new projects coming down the pipeline as well as his personal transformation to fix his back pain and change body composition.   Episode is marked explicit because we can't go 5 minutes without swearing but I think we only had 2 in 30+ minutes so it isn't a vulgar episode just wanted to mark explicit out of respect to those who jam out to the podcast with their children (I know you do).  

This episode we discuss the White Belt Mentality Rules: Check the ego. Show up. Be a sponge. Two ears. One mouth. Celebrate small victories but not too long. Constantly learn to avoid the rut. Stay humble. Teach and mentor others We connect this concept with my personal experience in Bali on a scooter

Finding the sweet spot of activity for a patient in pain can be challenging but use these tips to help hone in on it with your patients or training clients. We need to decrease intensity, load, or duration of activity if we have pain any of these three instances: 1. sharp, shooting, stabbing, nerve like pain that doesn't improve quickly with warmup 2. spike in pain an hour or two after activity after endorphins wear off 3. hangover pain the morning after activity   We also discuss communication strategy for chronic pain patients afraid to move as well as return to running interval training protocol.   Visit us at the blog www.brokentounbroken.com and follow on instagram @kickaskey 

I have resisted the urge to wait until I was more familiar with software, had more time, was more proficient in editing and all other excuses and just started today.  Content and delivery will improve.  Today I give background on the name and meaning behind it. www.brokentounbroken.com Follow on Instagram and submit questions as direct messages or comments: @kickaskey