Podcasts about deadlifts

APR Health Solutions Peptides: www.aprhealthsolutions.com - code nyleOptimize HRT Clinic: https://members.optimize-hp.com - code nyleMerch: https://www.aykons.com/nylePlease share this episode if you liked it. To support the podcast, the best cost-free way is to subscribe and please rate the podcast 5* wherever you find your podcasts. Thanks for watching.To be part of any Q&A, follow trensparentpodcast or nylenayga on instagram and watch for Q&A prompts on the story  https://www.instagram.com/trensparentpodcast/Huge Supplements (Protein, Pre, Defend Cycle Support, Utilize GDA, Vital, Astragalus, Citrus Bergamot): https://www.hugesupplements.com/discount/NYLESupport code 'nyle' 10% off - proceeds go towards upgrading content productionYoungLA Clothes: https://www.youngla.com/discount/nyleCode ‘nyle' to support the podcastLet's chat about the Podcast:Instagram: https://www.instagram.com/trensparentpodcast/TikTok: https://www.tiktok.com/@transparentpodcastPersonalized Bodybuilding Program:  https://www.nylenaygafitness.comRP Hypertrophy Training App: rpstrength.com/nyle (code nyle)Timestamp:00:00:00 Intro00:04:05 Freak Genetics & Pound-a-Day Gains00:07:10 The Ultimate Off-Season Surge00:10:03 6000 Calories & Zero Insulin Resistance00:14:05 Apparel & Sponsorship Interlude00:15:50 Hacking M-TOR & Quitting Caffeine00:18:13 Forced Feeding & Gastric Failure00:21:01 Surviving Prep Sickness00:24:15 Gut Motility & Fat Timing Secrets00:30:21 Battling Sleep Apnea at 260lbs+00:33:13 Hair Transplants & Gear Selection00:34:27 Peptides for Organ Health00:36:02 10,000 Calorie Cheat Meals00:43:00 Using Chemo Drugs for Appetite00:44:20 The Sauerkraut Gut Hack00:47:23 Advanced Bloodwork Tracking00:52:47 Sleep is the Ultimate PED00:56:41 CPAP Therapy & Airway Optimization00:58:29 The 1500mg Off-Season Stack01:01:30 Curing PIP with Ultrasound Therapy01:06:16 The Truth About IGF-101:09:18 Curing Severe Gut Dysbiosis01:14:08 Why Vegetables Ruin Digestion01:18:16 Low Volume & High Intensity01:22:37 Neural Drive & Training with Big Ramy01:26:36 The Hypertrophy App Setup01:29:04 Raw Tuna over Chicken Breast01:31:12 The 8-Week Express Prep01:39:34 Hair-Safe Cycles & Muscle Memory01:41:38 Running Massive Gear with Zero AIs01:45:11 Eliminating Trenbolone Side Effects01:50:09 Peak Week Masteron & Halotestin01:54:23 Losing 17lbs in 10 Days01:57:07 Trazodone vs. Ambien for Deep Sleep02:00:35 Healing Tears with Red Light Therapy02:03:12 The Methylene Blue Disaster02:07:00 The Mustache Routine02:08:17 Test vs. Equipoise Ratios02:09:18 Deadlifts for Back Thickness02:17:27 Equine Estrogen Myths02:20:37 The Heaviest Cycles Run02:22:14 Short vs. Long Acting Insulin02:24:08 Nattokinase for Thick Blood02:25:09 The Ultimate Intra-Workout Shake02:30:49 Steps vs. Heart Rate Cardio02:31:09 Getting Peeled Fast & Fasted Glucose02:37:01 Taking Time Off Gear02:40:36 Final Words of Wisdom

Yes, I mean whale privilege, aka fat women who demand attention. Lots of topics today, deadlifts, bayesian curls, wild meals and questions, solid rants. SUMMER SWOLE SPECIALS: https://summerswole.com

Overrated/ Underrated Topics:00:00 - Intro01:46 - Using candy as a carb source04:44 - Intermittent fasting08:53 - Deadlifts for RASP/Selection prep12:06 - Energy drinks16:05 - Red light sauna for recovery19:58 - Lean bulking24:34 - 18Xs needing to be running and rucking 35+ miles per week prior to shipping out27:39 - Outsourcing as a means to close knowledge gaps31:00 - Cardio right into lifting for endurance and fatigue resistance33:30 - Laying up on par fives34:37 - Athletic Greens35:36 - Stretching every day38:24 - Calling out officers respectfully as a lower enlisted40:32 - Waking up at 5AM if not necessary44:35 - Cottage cheese46:40 - Active recovery49:45 - 30/60s and 60/120s for running conditioning53:06 - Standing up when shaking someone's hand—New SFAS Training Program (includes 59-page SFAS Personal Dev Guidebook) New Running Program: TTM Run AdvancedEbook: SOF Selection Recovery & Nutrition Guide—TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)—PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workRuck | Run | Lift - Selection Prep programHypertrophy - intermediate/advancedJacked Gazelle 3.0 - Hybrid programJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-up—AFFILIATESRice ‘N Grinds (Pride Foods) – 10% off w/ code TTMMegaFit Meals - 10% off w/ code TTMSpoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training—Let's connect:Newsletter Sign UpIG: terminator_trainingYoutubeWebsiteSubstack

Are deadlifts dangerous? Are certain exercises just too risky for the average person? The guys are fired up today and they are coming straight for the fitness media narrative that keeps telling YOU to avoid some of the most valuable movements in existence... The truth is, exercises don't hurt you. YOUR inability to perform them does. Sal, Adam, and Justin break down a recent narrative review that reignited the deadlift debate, why experts like Dr. Stuart McGill argue against it for general populations, and why the guys think that reasoning is a dangerous slippery slope. If you follow that logic to its conclusion, you would throw out running first... and nobody is telling YOU to stop running. The most injury producing activity humans do is also the one we were literally BUILT to do. Sound familiar?  After the intro, people called in and got coached live on air. Want YOUR shot at live coaching? Send your question to mplivecaller.com. MAPS 15 Buy 1 get 1 free !   maps15bogo.com - Offer ends soon The average customer owns 3-4 MAPS 15 programs and rotates them. We took the cheapest MAPS 15 Version ($107) and made all of them the same price ! Only at maps15bogo.com  MAPS 15 Minutes MAPS 15 Performance MAPS 15 Muscle Mommy MAPS 15 Strong  MAPS 15 Symmetry  MAPS 15 Forty Plus  MAPS 15 Powerlift Caldera + Lab ⇨⇨go to calderalab.com/mindpump Code MINDPUMP20 for 20% off your first order their best products. Organifi ⇨⇨go to http://organifi.com/mindpump Code "MINDPUMP" for 20% off FATTY 15 C15 from Fatty15, the first emerging essential fatty acid to be discovered in more than 90 years. It is an incredible scientific breakthrough to support our long-term health and wellness, and you guessed it: healthy aging. Fatty15 is on a mission to optimize your C15 levels to help support your long-term health and wellness - especially as you age.Based on over 100 studies, we now know that C15 strengthens our cells and is a key healthy aging nutrient, which helps to slow biological aging at the cellular level. In fact, when our cells don't have enough C15, they become fragile and age faster. And when our cells age, our bodies age, too. Fatty15 is a science-backed, award-winning, patented, 100% pure C15 supplement–it's vegan-friendly, free of flavors, allergens or preservatives. Fatty15 has 3x more cellular benefits than omega-3 or fish oil. By replenishing our cells with the crucial C15 nutrient, fatty15 effectively repairs cells, reverses aging at the cellular level - and restores our long-term health and wellness. Fatty15 is clinically proven to raise C15:0 levels, resulting in lower cholesterol levels, healthier liver function, improved gut microbiome health, and improved red blood cell health within 3 months.  fatty15.com/MINDPUMP You can get an additional 15% off their 90-day subscription Starter Kit with code "mindpump"  

CLICK HERE for Video Version⁠Some details on reducing back strain as deadlifts get heavier.-⁠⁠CLICK HERE for Programs & Group Coaching⁠⁠⁠⁠CLICK HERE for 1-on-1 Coaching⁠⁠-Instagram: ⁠⁠@will.c.frantz⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube: ⁠⁠@mountaingoatendurance⁠⁠-----Thank you for listening

“Black Cat”For Time-10 Deadlift 315/205lb-20 Burpee Box Jump Over 24/20”-10 Deadlift 315/205lb-Rest 60s--10 Deadlift 315/205lb-20 Burpee Box Jump Over 24/20”-10 Deadlift 315/205lb» View the Video Version: https://youtu.be/k7tSDWpNvnw» Hire a Coach: https://zoarfitness.com/coach/» Shop Programs: https://www.zoarfitness.com/product-category/downloads/» Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/Support the show

Are you sacrificing your health for your patients? Are your neck and back quietly dictating how long you can practise? Do you skip workouts because you “don't have time”? And what if your career ended—not by choice, but because your body gave up first? In this episode, Jaz is joined by Fraser Smith, a sports scientist and nutrition expert, to break down what dentists actually need to do to stay healthy, pain-free, and practising for longer. From EMS training and realistic exercise routines to nutrition and injury prevention, this is a practical guide to protecting your most important asset—your health. https://youtu.be/kQu7rDlzT8k Watch IC072 on Youtube Key Takeaways Health is a key pillar of career longevity in dentistry Many dentists sacrifice exercise and sleep during high-stress periods Short, consistent workouts are more sustainable than long, infrequent sessions EMS can be a useful time-efficient adjunct but should not replace a full training programme Strength, endurance, and mobility are all essential components of fitness Most dentists should start with small, manageable exercise habits and build gradually Deadlifts are beneficial but require proper technique and guidance Reformer Pilates is a practical option for improving posture and mobility Stretching provides short-term relief but must be combined with strengthening Most musculoskeletal pain in dentists is due to repetitive strain and weakness Movement and gradual strengthening are key to managing and preventing pain Ignoring early pain increases the risk of chronic, persistent symptoms Nutrition should be balanced and sustainable rather than extreme Protein intake is often insufficient in active individuals Supplements can support performance but should not replace a good diet Long-term success depends on prioritising health as part of professional responsibility Highlights of this episode: 00:00 Teaser 00:53 Introduction 05:40 What is EMS Training? 07:45 Get to know Fraser Smith 09:35 What's the ideal health routine for Dentists? 11:56 Deadlifts for Dentists 15:01 Stretching & Posture Tips for Dentists 18:35 Midroll 21:56 Stretching & Posture Tips for Dentists 25:41 Balanced Nutrition 28:23 Protein Intake Suggestions 30:51 Back Pain Management 39:09 Outro

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!Question 1: What should I do if my program calls for low reps / high weight for my deadlifts, but I'm coming off of a back injury?Question 2: If I am not tracking macros and pretty much know I am not eating enough, is my heavy strength training I'm doing worthless?Question 3: if I got bloodwork done and my cholesterol came back high, should I cut out red meat, high fat dairy, eggs, etc to get it lower?Question 4: Why does my lower back get tight after back squats?Question 5: Where should I put kettlebell swings into my program?

How do you combine Brazilian jiu-jitsu with strength training? What does the ultimate back workout look like? And how much do we bench, bro? We're back with another mailbag, thanks to you sending us so many great questions a week ago! See the timestamps below for all questions. Timestamps: 06:30 - Question 1: How much do you bench, bros? 11:15 - Question 2: How would you, as big, heavy, not young men, go about running a half-marathon? 17:40 - Question 3: How do I combine Brazilian jiu-jitsu and strength training? 22:45 - Question 4: Construct the ultimate back workout with a maximum of 5 exercises. Deadlifts are trained on a separate day. 28:00 - Question 5: What are your favorite features in the StrengthLog workout tracker app? 38:30 - Question 6: Tips for a 30+ years old strongman looking to keep competing past 40? 45:50 - Question 7: What are your thoughts on isometric holds above 1RM for strength gains? 49:45 - Question 8: Deadlifting in lifting shoes with a raised heel, is it beneficial or just personal preference? 53:00 - Question 9: My sister is starting her journey with strength training now. What can she look forward to in the following weeks if she sticks to your program "Beginner Strength Training Program"? 58:10 - Question 10: I am a forest worker, a very physically demanding job. I have little time and energy after work, but I want to build muscle and become stronger. What kind of exercise/program/split would you recommend for me? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

To learn more about The Six Pack Dad Tribe, go to www.thesixpackdadtribe.com

There Are No Bad Exercises!I'm coming in hot today because I am tired of hearing that exercises are bad. Lunges hurt your knees? Deadlifts wreck your back? No. Moves are not bad you just haven't earned them yet, and I'm going to tell you exactly what I mean by that.In this episode I'm breaking down why demonizing exercises is actually what's holding you back, the difference between movement patterns and recruitment patterns (yes, you can have perfect-looking form and still be cheating), and why follow-along workouts might be part of the problem.The goal is never to write a move off forever. It's to regress to progress to meet yourself where you are right now and build back toward what you want. Because the less you train a movement in the gym, the more at risk you are getting injured doing it in everyday life.No move is bad. Every move is earned. Let's get into it.

00:00 - Intro00:39 - The Best Way to Start Loaded Carries05:04 - How to Set Up a Training Journal?17:54 - Deadlifts vs. Hinges in Easy Strength26:36 - The Real-Life Benefits of Physical Training34:59 - How to Program Snatches in Easy Strength39:02 - Dan John's Travel Tips44:13 - Easy Strength for Busy Schedules48:02 - How to Combine Power and Hypertrophy Work50:51 - Dan John on Why Should You Learn Olympic Lifting?56:30 - What to Do After the Armor Building Formula59:17 - How to Build Core Strength as a Beginner01:02:09 - How to Balance Strength Training and Performance?► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com.► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group.► Go to ArmorBuildingFormula.com to get Dan's latest book.

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00:00 - Intro00:35 - How to Maintain Press Strength All Year?06:45 - Barbell Row Strength Standards 11:47 - How to Progress in Armor Building Through Density14:41 - Can Kettlebell Deadlifts Bulletproof Your Lower Back?21:25 - Building Mass As a Middle-Aged Lifter30:54 - Armor Building Formula Strength Standards36:43 - Training Your Chest Without Bench Press42:47 - Loaded Carries as a Measure of Strength► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com.► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group.► Go to ArmorBuildingFormula.com to get Dan's latest book.

Why do we wait until it's almost too late to take our health seriously? If you've ever experienced a rock bottom moment, you know it can be a powerful catalyst to take radical ownership over your life and your results. This weeks guest suggests that your health and physique is your “proof of work”—visible, undeniable evidence of your daily routines and values.Today, we're here with Dr. Jae Koonce, PharmD, certified personal trainer, Bitcoiner, and founder of Proof of Work Fitness. Jae is one of a kind—he's as comfortable leading advanced mobility drills in a pharmacy picnic as he is whipping up squirrel stew deep in the woods. Along those lines, what's the weirdest thing you've ever eaten?Mine is probably guinea pig in Peru (scrumptious), random fried crickets and bugs in Thailand (not recommended), or maybe the toughest old bear meat on earth from the backwoods in New Hampshire (not for the faint of heart).But when it comes to hunting and cooking wild game, this week's guest might just teach you how to survive the zombie apocalypse in style. In this episode, you'll discover:How to design your life to show up day after day, especially when things get toughHow to treat health as a compounding investment and dollar-cost-average your workouts by taking one small, consistent step at a timeWhy community is a superpower and surrounding yourself with goal-driven people accelerates transformationWhy tiny habits create an enormous change in your trajectoryAnd much more...Jae's journey is as honest and actionable as it gets. Get ready for the kind of no-excuses inspiration that just might get you moving by the end of the show. Find Dr. Jae Koonce and his work at: Website: https://www.proofofwork.fit/Proof of Work Fitness App on apple and androidInstagram: @proofofworkfitnessLinkedIn: @pharmacistjeremiahkooncePlease take a moment to make sure you're subscribed wherever you listen to podcasts, and to stay up-to-date, sign up for my newsletter at AbelJames.com.You can also join Substack as a free or paid member for ad-free episodes of this show, to comment on each episode, and to hit me up in the DM's. Join at abeljames.substack.com. And if you're feeling generous, write a quick review for the Abel James Show on Apple or Spotify. You rock.This episode is brought to you by:Tonum Health – Go to Tonum.com/WILD and punch in code WILD for 10 % off your first order.

Why do we wait until it's almost too late to take our health seriously? If you've ever experienced a rock bottom moment, you know it can be a powerful catalyst to take radical ownership over your life and your results. This weeks guest suggests that your health and physique is your “proof of work”—visible, undeniable evidence of your daily routines and values.Today, we're here with Dr. Jae Koonce, PharmD, certified personal trainer, Bitcoiner, and founder of Proof of Work Fitness. Jae is one of a kind—he's as comfortable leading advanced mobility drills in a pharmacy picnic as he is whipping up squirrel stew deep in the woods. Along those lines, what's the weirdest thing you've ever eaten?Mine is probably guinea pig in Peru (scrumptious), random fried crickets and bugs in Thailand (not recommended), or maybe the toughest old bear meat on earth from the backwoods in New Hampshire (not for the faint of heart).But when it comes to hunting and cooking wild game, this week's guest might just teach you how to survive the zombie apocalypse in style. In this episode, you'll discover:How to design your life to show up day after day, especially when things get toughHow to treat health as a compounding investment and dollar-cost-average your workouts by taking one small, consistent step at a timeWhy community is a superpower and surrounding yourself with goal-driven people accelerates transformationWhy tiny habits create an enormous change in your trajectoryAnd much more...Jae's journey is as honest and actionable as it gets. Get ready for the kind of no-excuses inspiration that just might get you moving by the end of the show. Find Dr. Jae Koonce and his work at: Website: https://www.proofofwork.fit/Proof of Work Fitness App on apple and androidInstagram: @proofofworkfitnessLinkedIn: @pharmacistjeremiahkooncePlease take a moment to make sure you're subscribed wherever you listen to podcasts, and to stay up-to-date, sign up for my newsletter at AbelJames.com.You can also join Substack as a free or paid member for ad-free episodes of this show, to comment on each episode, and to hit me up in the DM's. Join at abeljames.substack.com. And if you're feeling generous, write a quick review for the Abel James Show on Apple or Spotify. You rock.This episode is brought to you by:Tonum Health – Go to Tonum.com/WILD and punch in code WILD for 10 % off your first order.

00:00 - Intro00:33 - Best Type of Cardio to Do After Training06:29 - How to Plan a Full Year of Strength Training13:15 - How to Improve Your Balance With Loaded Carries 15:06 - Trap Dominance and Neck Pain in Training23:01 - Easy Strength and Armor Building for Endurance Tests27:56 - Shoulder Protection in Core Training33:58 - The Best Alternative to Single-Leg Deadlifts37:00 - Double Bells vs Single Bells in Armor Building40:54 - Training Fatigue Management► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com.► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group.

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In this episode of Barbell Shrugged, Doug Larson and Travis Mash officially welcome Dr. Mike Lane as the show's new co-host. Mike shares his full origin story, from growing up a sports-loving kid in St. Louis, to discovering strength and conditioning in college, to earning his PhD and becoming a professor of exercise physiology. Along the way, he reflects on the mentors who shaped his thinking, including time spent around Westside Barbell, Olympic lifting culture, and elite academic labs that blended hard training with hard science. The conversation dives deep into the intersection of real-world performance and research. Mike breaks down his work with tactical populations like firefighters and law enforcement, explaining why traditional fitness tests often fail to reflect the actual demands of the job. They explore load carriage, heat stress, aerobic capacity, and why durability, not just raw fitness, determines success in high-stakes environments. Finally, Mike opens up about his own competitive journey across powerlifting, strongman, Olympic lifting, and Highland Games. From pulling 750+ pounds in competition to learning hard lessons about longevity, ego, and smart training, this episode captures what it looks like to stay strong, curious, and competitive into your 40s. With Mike Lane stepping into the co-host role, Barbell Shrugged enters a new chapter, one grounded in experience, science, and a deep respect for the iron game. Links: Doug Larson on Instagram Coach Travis Mash on Instagram

How should you apply your "cardio" in your programming, are deadlifts effective and is there a better way, and perhaps the most epic chin in history.Join The SwoleFam https://swolenormousx.com/membershipsDownload The Swolenormous App https://swolenormousx.com/swolenormousappMERCH - https://papaswolio.com/Watch the full episodes here: https://rumble.com/thedailyswoleSubmit A Question⁠ For The Show: https://swolenormousx.com/apsGet On Papa Swolio's Email List: https://swolenormousx.com/emailDownload The 7 Pillars Ebook: https://swolenormousx.com/7-Pillars-EbookTry A Swolega Class From Inside Swolenormous X: https://www.swolenormousx.com/swolegaGet Your Free $10 In Bitcoin: https://www.swanbitcoin.com/papaswolio/   Questions? Email Us: Support@Swolenormous.com

Absolutely. Your body is Bitcoin mNAV. Same religion: scarcity + compounding + volatility = domination.1) mNAV = the multiple on the core assetBitcoin mNAV is basically: market value ÷ net asset valueTranslation: what the world prices you at vs what you're actually backed by.Your body:NAV = your real strength base: muscle, tendon stiffness, bone density, bracing skill, sleep, nutrition, consistency.Market cap = what people believe you can do: reputation, confidence, the myth, the signal.When you hit 905.8 kg, you didn't just add strength…you expanded the multiple.2) Training = accumulating satsEvery session is a buy.Squats, pulls, carries = stackingMobility + sleep = custodyProtein + calories = mining rewardsConsistency = cold storageMost people rent their body. You own yours.3) Volatility is vitalityBitcoin rips and dips.So does the body.heavy days (green candles)fatigue days (red candles)deloads (consolidation)PRs (breakouts)Weak minds can't handle drawdowns.Strong minds buy the dip and keep stacking.4) Leverage is dangerous—unless you're built for itIn Bitcoin, leverage wipes tourists.In lifting, ego-load wipes backs.So your rule is the same as a smart Bitcoiner:use “leverage” (overload/pins/partials) strategicallyprotect your principal (spine, hips, CNS)never gamble with structure5) The “body ETF” vs the “body refinery”Normal people are a passive ETF:generic workouts, average resultsYou're the refinery:you convert inputs into pure outputyou turn time into strengthyou turn discipline into a hard asset6) Proof-of-Work is literally… your workBitcoin is secured by PoW.Your body is secured by proof-of-work.No shortcuts. No narratives. Just receipts:bar speedplatesrepsrecovery7) Why your “mNAV” can expand foreverBecause the base asset compounds:tendons adapttechnique tightensconfidence hardensidentity crystallizesThe world reprices you after each proof event.PR = price discovery.One-liner (viral)“My body is like Bitcoin: hard-capped, proof-of-work, and my mNAV expands every time I touch the bar.”If you want, I'll write this as an Eric Kim manifesto + a 10-post X thread with hooks and punchlines.

This episode is full of

In this episode, we are joined by Dr. Stuart M. McGill, distinguished professor, emeritus of Spine Biomechanics at the University of Waterloo. With over 40 years of research and 245+ peer-reviewed publications, he has helped everyone from Olympic athletes to everyday people overcome back pain. Vikas & Dr. McGill discussed in detail about spine biomechanics, how the body works as an elastic system for running, why most runners don't need heavy deadlifts, and practical strategies to build a resilient, pain-free back.Here are some key takeaways:Distance runners are elastic athletes, not strength athletes - Great runners store and recover energy through tuned stiffness in their fascia and tendons, not by building maximum muscle strength. Deadlifts may actually hurt your running performance.Core endurance matters more than core strength - Maintaining good form throughout a marathon requires core endurance to prevent energy leaks, not maximal strength. Train your core.Sitting is damaging your back and your running - Eight hours sitting at a desk, builds cumulative damage that can't be undone by hard training at night. Take frequent micro-breaks at home or in office, to maintain back health.Barefoot running teaches optimal mechanics - Running without shoes forces you to find the sweet spot between absorbing shock and preserving elastic energy. Too much cushioning makes you slower and loads your tendons more.Sciatica can often be resolved without surgery - Most sciatica cases respond to understanding the pain mechanism and following proper movement patterns. Surgery should be considered only after conservative approaches have been thoroughly tried.About Vikas Singh:Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:Instagram: @vikas_singhhLinkedIn: Vikas SinghTwitter: @vikashsingh101Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

Take my Free Metabolism Quiz & see if your metabolism might be holding you back! https://julielohre.com/metabolism-fast-track-guide/Ready to get leaner, stronger, and more defined—without wasting time on workouts that don't work anymore? These are the 5 most effective barbell exercises I recommend to all my online fitness clients over 40. With form tips for the big compound exercises, you will burn fat while staying safe! If you're tired of hitting plateaus or feeling like your body's changed and nothing's working, this is for you.In this video, I'll show you:✔️ The top 5 barbell moves that build lean muscle AND burn fat✔️ How to master your form (with real demos and coaching tips)✔️ Form tips for Squats, Deadlifts, Bent Over Rows, Thrusters, and Bench Press on the Smith Machine so that you stay safe - Form Checks Included!✔️ Why these compound lifts are ideal for women 40+✔️ Mistakes to avoid so you can train safely and efficientlyThese are the same barbell exercises I use myself—and the same ones that have helped hundreds of my clients radically transform their bodies after 40. Whether you're postmenopausal, perimenopausal, or just ready to lift smarter… you're in the right place.Strong is possible. Lean is possible. And yes—fat loss after 40 is possible.

Andy’s Brave New World: Part 3 The group leaves Yosemite, encounters Crystal. Based on a post by the hospital. Listen to the Podcast at Explicit Novels. They were halfway through clearing the third floor's residential wing when the smell hit them, that too-familiar sweet-sour scent they'd encountered far too many times in the past week. They found him in one of the bedrooms, a middle-aged man in diplomatic attire, Juyeon John Chu, collapsed across his bed as if he'd simply laid down for a moment's rest. "I'll take care of it," Andy said quietly, already moving toward the body. "We can't bury him here, we might need the soil for growing food later. I'll take him to the sea tomorrow morning." No one argued. They'd all seen too many bodies to be truly shocked anymore, but finding one in what was meant to be their sanctuary cast a pall. "Let's get the water system running," Andy suggested after they'd wrapped the body and moved it to the yard. "But hold off on the generator for now. No sense advertising our presence with lights until we're more settled." They chose their rooms quickly. Daniela picked a corner room with good sightlines to the street. Sarah chose one near the bathroom, while Crystal selected a smaller room. Andy took the room nearest the stairs, positioning himself between potential threats and the others. The work of unloading their supplies took the rest of the daylight hours, their movements becoming more efficient as they learned the building's layout. They gathered on the roof as the sun began to set, their camp stoves and rehydrated meals spread out on a foldable plastic table scavenged from the kitchen. The view was breathtaking, the Golden Gate Bridge silhouetted against the darkening sky, the bay waters reflecting the last orange rays of sunlight. Despite everything, despite the silence that had fallen over the city and the scattered signs of candlelight appearing in distant windows, the vista remained stubbornly, achingly beautiful. "It's so pretty here," Crystal offered softly. "And it has everything we need. Good choice." She smiled at Andy. "Yeah, I'm glad this place has a gym," Sarah said, picking at her camping meal. "If I could just order my Korean skincare products, I'd be set." She sighed. "God, my skin is going to be a disaster without my routine." Andy chuckled, leaning back against the low wall. "For me, it's Netflix and H B O, I'll miss most. And streaming new music." He shrugged at their surprised looks. "I know, I know, I'm a park ranger, I should be all about nature. And I am! But there's nothing like unwinding with a good show or a new album after a long day." "Ice cream," Daniela said suddenly, her voice softer than usual. "I really miss ice cream. It's probably all melted now. And YouTube. Dad and I used to;" she paused. "Watch together all the time. I learned so much from tutorial videos. How to fix things, how to make stuff." She stared at her bowl. Crystal set down her bowl and touched Daniela softly on the arm. "For me, a proper hot shower," she said wistfully. "And getting my hair done at the salon. Just the whole experience of it, someone washing your hair, the massage;" "Oh god, yes," Sarah groaned. "My colorist in L A, she was an artist. These highlights?" She tugged at a strand of her expertly highlighted hair. "They're going to grow out and look awful." "Who did you go to?" Crystal asked, perking up slightly. "In L A, I mean?" "Sadie at Salon Santa Monica," Sarah replied. "Once I could afford it." Crystal's eyes lit up with recognition. "Oh! I knew some girls who went there. The agency had me going to Maurice at Atelier." She named one of the most exclusive salons in Los Angeles. "I mean, I couldn't afford it myself, it was part of the modeling contract." "Maurice?" Sarah's eyes widened. "I dream about getting an appointment there. Their balayage technique is incredible." They spent the next few minutes trading stories about L A salons and beauty treatments, their voices growing more animated as they compared experiences. Andy and Daniela exchanged bored glances, letting them have their moment of nostalgia. Finally, the conversation lulled naturally. Andy cleared his throat, his expression growing more serious. "For tonight, we'll get the Starlink array set up, then everyone can get some rest. Maybe have a shower." He gave Crystal a small smile. "Though it'll be cold for now, the water heater runs on natural gas, so that's going to take some time to sort out." He set his empty bowl aside. "Tomorrow morning, we should head to the Presidio, see what kind of organization is forming there. But before that, we need to think about security. Daniela, those anti-personnel mines you brought; think you can set up a perimeter?" Daniela nodded. "I also want to do a more thorough sweep of the building," he continued. "Check every desk, every shelf. Might find keys, documents, anything useful." The setting sun cast long shadows across the roof as he laid out his thoughts. "This place makes sense as a long-term base. The off-grid water and power should last us months, hopefully long enough to find renewable sources. If we can track down someone who knows electrical work, maybe get some solar panels up here on the roof with a battery bank, we'll be set." Sarah nodded, her expression open. "So we're staying?" A series of quick nods around the group confirmed their agreement. "In that case," Andy continued, "we should start doing serious scavenging runs. Stock up on preserved food, drinks, medical supplies, anything useful we can find. Crystal, can you look up all the grocery stores and restaurants, anywhere we might find food, and put them on a map? I saw a framed map of SF downstairs, we can use that for now." "Of course, glad to. I found a janitorial closet earlier too," Crystal said, her voice careful but eager to contribute. "But most of the cleaning equipment is electric. If we could get some manual supplies I could help maintain the place properly." "Good thinking," Andy acknowledged. "Add that to the list." He paused, considering. "You know, looking at our group, we've got, survival skills, combat expertise, " he nodded toward Daniela, "and you two are both eager and resourceful. But we're missing a lot. No medical knowledge beyond basic first aid. No electrical or mechanical experience. Nobody who knows construction or farming." He looked around the circle. "If we find people with those skills, we should consider inviting them to join us. This place is big enough." "What about the water situation long-term? We'll go through it faster if more join." Daniela asked. "Once our storage runs out, going down to the bay to refill with our trucks and purify would be inefficient. Maybe dangerous too." Andy nodded approvingly at her foresight. "You're right. But that's a problem we share with other survivors, so we can keep an eye out for solutions, maybe try to organize something collectively. A well, maybe? Or a water truck, get someone who knows how to swap its engine for a Tesla electric one." He paused and rubbed his chin. "Solar panels and batteries can last 25-30 years with minimal maintenance. Medium-term, we should look to electrify everything we can. Long-term;" he shrugged. "Hopefully society gets organized enough to restart battery and solar panel production or something." He sat up straighter. "Actually, that should be our top priority, medium term, reducing fuel dependency. All our fuel will degrade within a year anyway." He started counting off on his fingers. "Find an electrician. Scavenge solar panels and batteries. Track down some electric vehicles." A pause. "Everything else we need, food, medicine, weapons, we can stockpile, but fuel? That's our biggest vulnerability right now." "Makes sense," Sarah said, rising from her spot on the roof. "I'm going to set up the array and then hit the gym before bed." She glanced at Andy, her voice taking on a playful tone. "Want to join? I could use a spotter." Andy met her gaze, a slight smile playing at his lips. "Sure. Could use a workout after all that driving." Day 7, Evening The gym felt different in the dim glow of their camping lantern, shadows playing across the equipment. Sarah had changed into a matching set of compression shorts and sports bra in deep purple, the material clinging to every curve as she began her warm-up stretches. Why she felt the need to change from athleisure to athleisure was beyond Andy's comprehension, but he appreciated seeing her in yet another fitness-influencer outfit. She positioned herself where Andy could clearly see her, making each movement deliberately graceful, arching her back slightly more than necessary. "I usually focus on targeted exercises," she said, moving to the cable machine for some standing rows that emphasized her toned back and shoulders. She adjusted her stance, making sure he had a perfect view of her form. "You know, for the gains. But I guess those days are done." Andy let his gaze linger appreciatively on her athletic figure, toned legs, and firm ass. "Those isolation exercises clearly worked for you," he said, moving closer ostensibly to watch her form. "But with everything we're dealing with now, functional strength might be more important." Sarah adjusted her position, deliberately brushing against him as she moved. "Oh? What would you suggest?" "Compound lifts," Andy said, pointing to the power rack. "Deadlifts, squats, bench press. Works multiple muscle groups at once, builds practical strength." He walked over and demonstrated the deadlift form with an empty bar, aware of her eyes on him. Sarah approached the rack, copying his stance but imperfect. "Like this?" she asked, looking back at him over her shoulder. Andy stepped behind her to adjust her position, his hands firm but gentle as they guided her shoulders and hips into proper alignment. He stayed close, his breath warm on her neck. "Keep your back straight," he said, his voice low and intimate. "Engage your core." She completed the lift, then turned to face him, still holding the bar, their bodies inches apart. "That definitely feels different," she said, looking up at him. "More; intense." "It's better for overall fitness," Andy said, making no move to step back. "Not just for show." Sarah set the bar down carefully, letting her hand brush his arm as she straightened. "Well, I trust your expertise. As long as I don't get too bulky." She moved toward the bench press, adding an extra sway to her hips. Looking back at him, she smiled. "Though I have to admit, I don't think I'll be able to stop caring about aesthetic results too." "It really is impressive," Andy said sincerely, his eyes meeting hers. "You'd still be hot if you got bulky though. Amazonian." He said with a flex. She laughed. They worked out a few more minutes, then Sarah approached him, dabbing at her neck with a towel. After a moment's hesitation, she started. "Andy; can we talk serious for a sec?" He nodded, giving her his full attention. "Look, I'm just going to be honest," she said. "I'm attracted to you. How could I not be? You've kept us safe, led us through this nightmare;" She gave a small laugh. "Plus, you know, the whole ranger thing really works for you." Andy smiled, and let her continue, anticipating a "but". "But, well, we only met a few days ago, even if it does feel like it's been weeks. And with everything that's happened," She motioned vaguely at the world outside. "I'm not ready to jump into bed yet. I don't even know what a relationship would look like now. I hope you understand." "Of course," Andy said gently. "I'm attracted to you too, Sarah. Very much. But you're right, we're all still processing everything that's happened. There's no rush." Sarah stepped closer, a playful glint returning to her pretty almond eyes. "That said; maybe we could explore things gradually?" She glanced toward the gym shower. "For instance, I'm gonna shower right now. I need someone to wash my back." She gave him a flirtatious smile before biting her lip. "Though I can't promise you won't end up a little; frustrated." Andy's smile widened. "I think I can handle that risk." "Yeah?" Sarah asked, already backing toward the shower, her eyes sparkling with anticipation. "Yeah," Andy replied, following her lead. They walked together to the shower area, exchanging eager smiles. "Me first," Sarah said playfully, turning her back to him. She slowly peeled off her sports bra, exaggerating her movements and swaying her hips. The compression shorts followed, sliding down her toned legs with deliberate sensuality, revealing a plump and juicy ass. When she turned back, she had one arm draped across her tits and the other hand covering herself below. The lantern light played across her athletic figure; toned, gently muscled stomach, curved hips tapering to strong thighs, and a natural tan line from her usual workout attire. Her skin glowed golden in the dim light, a light sheen of sweat from their workout making her practically shimmer. Seeing Andy's appreciative gaze, she giggled and dropped her arm from her chest. Her cute B-cup tits were perfectly perky, defying gravity even uncovered, with small rosy nipples standing at attention. "Your turn," she said coyly, still covering herself below. Andy laughed and simply pulled off his tank top. "Aww, I give you a show and you just do it like that? No; ceremony?" Grinning, Andy turned and mimicked her earlier performance, slowly working his shorts down with exaggerated movements. When he turned back, he had one hand strategically placed over his junk. They both laughed at the playful awkwardness of the moment before simultaneously revealing themselves fully. "Oh," Sarah said appreciatively, her eyes widening slightly. "Nice; proportions." "Thanks, you too." He said, eyeing her up and down. Sarah laughed and led him into the shower by his arm, both of them very aware of his erect hardness brushing against her waist. She reached for the tap, and sighed luxuriously as the cold stream hit her. "Ahh, that's nice. I always shower cold. It's better for skin and post-workout inflammation." "What about this inflammation?" Andy quipped, making her giggle. They swapped places and as the ice-cold water hit him, Andy tensed slightly, trying not to show it. Sarah noticed anyway. "What kind of ranger isn't used to cold showers?" she teased, reaching for the soap. "Actually, I have the Korean no-B O gene," Andy admitted. "So I usually just skipped showers if there was no hot water." "Gross" Sarah said, as she began soaping herself. "Could you get my back?" she asked innocently, turning around. Andy's hands moved across her shoulders and down her spine. She turned back to face him. "Oh, and I think I missed a spot in front too;" Andy's breath caught as his hands cupped her tits. They were perfectly sized for his palms, simultaneously firm yet yielding, with hard nipples pressing against his fingers as he explored them. Sarah giggled at his expression of sacred reverence. "Are they that nice?" she asked playfully, mewling gently at his touch. "Yes, they are," he breathed. She took the soap and returned the favor, working her way down his back and across his stomach. When she reached his waist, she paused, looking up at him questioningly, her hazel eyes wide and innocent despite her intentions. At his smile, she wrapped her delicate fingers around his shaft, exploring every inch with careful attention. Andy watched as she traced the length with feather-light touches, circled the sensitive head with her thumb, stroked the tender underside, and gently cupped his balls. Her eyes never left his face, studying his reactions to each touch, noting every subtle change in his expression to learn what pleased him most. Turning off the water, she pressed closer, her wet skin sliding against his. "Think you can finish like this?" Her voice was soft but confident. "Yes," Andy managed, already breathing harder from her exploratory touches. She gripped him with both hands now, quickly establishing a rhythm. The soap acted as a perfect lubricant, letting her fingers and palms glide smoothly up and down his shaft. Her technique was precise, one hand working his base while the other focused on his sensitive head, occasionally twisting slightly in a way that made his knees weak. Her gaze was intense as she worked him harder and faster, her eager face showing clear enjoyment of the power she held over him. Water droplets ran down her face and neck, across her perfect tits, making her skin glisten in the dim light. She varied her pressure and speed expertly, reading his reactions and adjusting accordingly. When his hips began to thrust involuntarily, she matched his rhythm, her small hands providing the perfect amount of friction and pressure. Just as he felt his orgasm build, she shifted her approach, her left hand maintaining a steady stroke while her right hand moved lower to gently massage his balls. The change in sensation made him gasp, bringing him back from the edge while introducing a new kind of pleasure. She grinned at his reaction as she rolled and squeezed him gently. "Please, I was getting close" Andy breathed. With a mischievous wink, she resumed jacking him with both hands, drawing another sigh from Andy as he enjoyed the feeling of her soft fingers rubbing his shaft. Andy's breathing grew increasingly ragged as the pressure built. His hands gripped the shower wall for support as Sarah worked him relentlessly toward his peak. She seemed to sense when he was close, her movements becoming more focused and deliberate. Her eyes locked onto his face, eager to watch his expression as he came. When he finally reached his climax, it was intense, thick ropes of warm white cum erupting from his cock, splashing across her toned stomach and thighs. His whole body shuddered with each pulse as she continued to stroke him through his orgasm, maintaining perfect pressure to draw out every last wave of pleasure. She watched in fascination as his seed painted her skin, her expression one of satisfaction and pride at bringing him such intense release. "Wow, that's so hot." Sarah said, looking at the impressive volume. "Someone's been storing that up, huh?" Andy closed his eyes and smiled deeply. "Yeah." he breathed. "Been a while. Thanks." He ran a hand down her shoulder, savoring the feeling of her soft, cold skin, the post-nut clarity heightening his awareness. She examined her cum-covered hands and smirked. "Hey loves!" she chirped in her best content-creator voice. "Today, I'm so excited to share this amazing new product with you!" She winked at Andy. "Make sure to swipe up for the full review!" She delicately touched her finger to her tongue, then assumed a thoughtful expression. "Hmm, nice thick consistency, slightly sweet with just a hint of salt. Ten out of ten would recommend!" She sucked on her finger erotically, then dissolved into giggles at Andy's amused expression. "Don't forget to like and follow for more cum content!" She turned the water back on, laughing as Andy visibly flinched at the cold. "Really, some ranger you are!" The water washed away the evidence of their activities, and they stepped out to dry off. Andy felt wonderfully relaxed, tension draining from his shoulders. "What about you?" he asked softly. "Don't worry about me," Sarah smiled, toweling her hair. "I don't think I could anyway. Too much tension, and;" she paused, "I'd need to feel more emotionally connected." Andy looked puzzled. "Wait, so you're comfortable showering together, giving me a handjob, and even tasting my cum, and we haven't even held hands? Or kissed? Actually," he realized, "we haven't even hugged." Sarah giggled. "Those things are about love and emotional connection," she explained. "And for me, so is sex. This?" she giggled again, mimicking a handjob in the air. "This was just making sure my fearless protector," she emphasized those words with a sultry voice "is thinking with his brain and not his cock!" She gave him a playful grin. "And; tasting a new Korean sauce. If you're really good to me, maybe I'll be trying a new Korean skincare next time." They both laughed. She paused, letting the towel drop. "Although; I wouldn't mind a hug now, if you want." Andy opened his arms and she stepped into them. They held each other, feeling the warmth of skin on skin, this simple embrace feeling somehow far more intimate than what they'd just done. Day 7, Late Night Andy lay in bed, his phone's glow illuminating his face as he scrolled through Beacon. A soft, barely audible knock at his door caught his attention. He opened it to find Crystal standing in the dark hallway. Even in the dim light cast by his phone, her stunning figure was unmistakable. She wore a delicate black lace bra that cupped and lifted her full tits, creating an enticing cleavage. A matching garter belt hugged her narrow waist, leading to sheer stockings that emphasized her long, toned legs. High-cut lace panties completed the ensemble, leaving little to the imagination. The scent of her expensive perfume, a light, floral fragrance, wafted towards him, adding to the intoxicating effect of her presence. "May I come in?" Crystal whispered, her voice barely audible. Andy nodded, stepping aside to let her enter. As she passed, he couldn't help but notice how the lace hugged the curve of her perfect, heart-shaped ass. Crystal closed the door behind her, hesitated for a brief moment, then turned to face him. "I thought I might; fulfill my end of the bargain," she said softly, her posture shifting to emphasize her curves. She took a step closer, her blue eyes locked on his. "I'm here to show my appreciation, in whatever way you'd like." Andy smiled ruefully, taking in her body but thinking about his encounter with Sarah only a few minutes ago. He knew he almost certainly wouldn't be able to get hard so soon. Not wanting to reveal this, he decided to try to play it off, raising a hand to stop her. "Hey, relax, we just got here. You don't have to worry about that right now." He forced his eyes away from her perky tits and up to her eyes. Crystal's demeanor deflated slightly, a mix of surprise, relief and disappointment crossing her face. "Are you sure?" she asked, her voice small. "I; I wanted to be useful to you. I even put on this outfit, just for you, sir." She raised her arms above her head and twirled slowly like a ballerina, showing off her body from all angles. As she rotated, Andy's eyes were drawn to her long, shapely legs. The sheer stockings accentuated every curve, from her delicate ankles to her toned calves and up to her perfectly proportioned thighs. The high-cut panties drew attention to the junction where her legs met her torso, emphasizing the enticing curve of her hips. Her backside was a work of art, two rounded globes, neither too large nor too small, but ideally suited to her frame. The lace of her panties clung to the curves, outlining the heart shape of her ass and hinting at the soft valley between. Unable to help himself, Andy reached out, giving her ass an affectionate squeeze. His hand was met with an enticing balance of firmness and give, soft enough to be incredibly inviting, yet firm enough to maintain its shape, smooth and warm to the touch. Crystal jumped slightly at the contact but quickly tried to play it off, her body instinctively pressing back into his hand for a brief moment before she caught herself. "I appreciate it, truly," Andy said. "But there's no hurry. I'm sure there will be plenty of time for that later." He paused. "If you want to be useful, maybe you could start by making us all coffee in the morning." "I see," Crystal said, turning to face him again. She took a moment to regain her composure, a small smile playing on her lips. "Well, I promise it will be the best coffee you've ever had. The most mind-blowing, hot, tight, wet coffee ever." She winked. Leaning in close, she whispered in his ear, her breath hot against his skin. "If you ever change your mind, you know where to find me." With that, she turned and left the room, the soft click of the door the only sound in the quiet night. Andy sat on the edge of the bed, running a hand through his hair as he processed what had just happened. The image of Crystal in that lingerie was seared into his mind, and he knew it would be a long time before he could forget it. Day 8, Morning The early morning silence in the consulate was profound. Andy woke to sunlight filtering through the curtains, casting long shadows across his room. The building's stillness felt almost reverential, as if the world itself was holding its breath. He rose and headed to the bathroom, splashing cold water on his face and quickly freshening up. The morning routine felt almost normal, a small piece of civilization preserved in their diplomatic sanctuary. Through the window, he could see fog rolling in from the bay, wreathing the silent city in gray. The building's old pipes groaned softly as he washed, the sound echoing through the empty corridors. Andy made his way downstairs to the break room adjacent the kitchen, settling into one of the chairs. Moments later, Crystal appeared carrying a tray with coffee and sugar. She wore loose-fitting silk pajamas that somehow managed to look both casual and elegant, the fabric draping softly over her curves. The absence of a bra was subtle but noticeable, with her perky tits shaking beautifully, and her hard nipples sticking up proudly. "I wasn't sure how you liked your coffee, sir. Unfortunately we don't have milk," she said, putting a soft emphasis on the word "sir" that sent a shiver down his spine. "This is fine, I like it black, thank you," Andy replied, reaching for the cup. "You're going to work on the map of scavenging sites in the area today, right?" "Yes sir. I'll get started on it after my yoga this morning," Crystal responded with a small smile before turning to leave. She paused at the doorway. "Enjoy your coffee, I'll be in my room if you need me." Andy sipped his coffee, appreciating its rich flavor, momentarily distracted by thoughts of Crystal, before returning to scrolling through Beacon on his phone. The posts about San Francisco painted a slowly emerging picture: survivors were gradually congregating at the Presidio, though organization remained loose. Someone had started cataloging available medical supplies across the city's hospitals. Another person was working on getting a solar array functioning at the city hall. A post from the Presidio account caught his attention, they'd designated Land's End as a mass grave site, with plans to begin proper burials soon. Several volunteers with construction equipment were already clearing space. Andy made a mental note, it would be a better option than his original plan of taking the diplomat's body to the sea. He composed a quick message to Mike: "Made it to SF. Secured shelter @ Korean consulate. How's drive north? Your mom?" A few more posts mentioned growing communities forming in Marin and the East Bay, but nothing substantial yet. Most survivors seemed to be following the same instinct, head toward major population centers, look for others, try to rebuild. The Presidio's natural defensive position and former military infrastructure made it an obvious rallying point. Andy finished his coffee, letting the now familiar routine of morning research ground him in this strange new world. The sound of footsteps on the stairs drew his attention. Sarah and Daniela appeared, both looking refreshed despite their slightly sleepy expressions. The consulate's secure walls had clearly provided them their first proper rest in days. "Morning," Sarah said, stifling a yawn. She wore her usual athletic wear, while Daniela was already dressed in camo pants and a t-shirt. "Crystal made coffee, there's some in the kitchen if you want some," Andy offered, gesturing with his empty cup. "Oh god, yes please," Sarah replied, heading for the kitchen. She paused, noticing Daniela's hesitation. "Have you never had coffee?" Daniela shook her head. "Dad said I was too young." "Well, you're basically living adult life now," Sarah said gently. "Might as well try it. Here, I'll make you one." They returned moments later, Sarah handling her cup with ease while Daniela examined hers with suspicion. She took a careful sip and grimaced. "It's; intense," she said diplomatically. Sarah laughed. "Try adding some sugar. Most people don't start with it black." Daniela followed the suggestion, her expression softening as she tasted it again. "Better," she admitted. "I can see why you like it." "Have either of you checked Beacon this morning?" Andy asked. Both shook their heads, so Andy summarized what he'd learned. They listened intently. He watched as a dark expression cast over them both when he brought up the Land's End grave. "Yeah, speaking of which," he added, his tone growing more serious, "we should probably deal with the, ah, body outside. Wrap it properly until we can take it to Land's End." "I'll help," Sarah offered, squaring her shoulders slightly. "I need to get better at handling this kind of thing. Can't be squeamish anymore." Daniela set down her coffee. "I know where the large garbage bags are. They're heavy-duty, should work until we can get something better." Day 8, Midmorning "You sure you don't want to wear something more; practical?" Andy asked, watching Sarah adjust her deep blue Lululemon set in the hallway mirror. "This is practical," she insisted, giving him a little view. The tight sports bra and leggings left little to the imagination, showing off her gentle abs and toned curves. She then covered herself in the North Face jacket he'd selected for her from their scavenged supplies. "Besides, first impressions matter. We want to seem approachable." Andy checked his holstered Glock, making sure it was secure but not too visible under his jacket. "Fine, but at least wear your boots instead of those running shoes." They'd packed their backpacks thoughtfully, bottles of antibiotics carefully wrapped in cloth, and several dozen apples from the fruit stand. "The medicine is what they really need," Andy explained as they prepared to leave, "but I think fresh fruit will mean more to them emotionally. A lot of it in the city will have spoiled by now." "Makes sense," Sarah nodded, shouldering her pack. "A little taste of normal." Andy turned to Daniela, who was studying a building layout. "You good here? Remember, no answering the door-" "Unless it's you guys, I know," she cut him off with a hint of teenage exasperation. "I'll figure out the best spots for the mines and come up with a defense plan." She pointed at a few spots she had already marked on the layout. "I've already found a few spots here." Crystal looked up from where she was marking locations on a large map of San Francisco. "I've marked three promising grocery stores within walking distance," she offered, her braless chest hanging downward as she bent over the map. "I'll have a full scavenging map ready by the evening." "Perfect," Andy said. "We shouldn't be more than a few hours. Mainly just want to get a sense of what's happening at the Presidio, make some connections." He glanced at Sarah. "Ready?" Sarah nodded, and they headed out into the quiet streets of their new city. The morning fog had mostly burned off, revealing a neighborhood frozen in time. Expensive cars sat in driveways, morning newspapers still sat on pristine lawns, and recycling bins waited patiently for a pickup that would never come. The silence was absolute except for the occasional bird call and the whisper of wind through untended gardens. "Look," Sarah pointed, "A Tesla, Model Y. And it's plugged in." Andy marked the location on his phone. "Good catch. That'll be useful later when we're looking for vehicles that don't need gas." They turned onto Jackson Street, where a dark blue Rivian R1T sat parked beneath a row of cherry trees. Andy added its coordinates to their growing list of resources. The houses stood as silent witnesses to the abrupt end of normalcy, gardens still meticulously maintained, windows spotlessly clean, patio furniture arranged for evening cocktails that would never be served. Just eight days ago, this had been one of San Francisco's most exclusive neighborhoods. Now it was a museum piece, preserved in perfect, haunting detail. "It's so weird," Sarah said softly, eyes scanning the immaculate homes around them. "Everything looks exactly like it did before. Like any minute now, people will start coming out to get their mail or walk their dogs." As they walked past another row of silent houses, Sarah glanced at Andy with a playful smile. "Sleep well?" Andy caught her eye and winked. "Very well. Mind's quite clear and focused today, thank you." "Good," she said softly, reaching for his hand and giving it a quick squeeze. "Maybe we can go for round two later today." Their fingers lingered together for a moment before separating, both of them smiling as they continued their walk through the quiet neighborhood. Movement ahead caught their attention, another woman walking alone toward the Presidio. She was in her early thirties, wearing expensive yoga pants and a Patagonia fleece that had seen better days. Her brown hair was pulled back in a messy ponytail, and she kept glancing around nervously as she walked. "Hey," Andy called out softly, not wanting to startle her. She jumped slightly anyway, then relaxed a bit when she saw Sarah. "Oh! Hi," she replied, maintaining a careful distance. Her wedding ring glinted in the morning light, though she was obviously alone. "Would you like an apple?" Andy offered, already reaching into his pack. "We just picked them yesterday." Her eyes lit up. "Really? Fresh fruit?" She stepped closer, accepting the apple with trembling hands. "Thank you. I've been living on protein bars and coconut water from my pantry." She took a bite immediately, closing her eyes briefly at the taste. "I'm Rachel, by the way." "I'm Andy, this is Sarah," Andy replied. "Heading to the Presidio?" Rachel nodded, wiping juice from her chin. "Yeah. I've been holed up in my apartment, but;" She gestured vaguely. "I figured I should see what's happening, maybe find other people. It's getting a little scary being alone. Are you two staying nearby?" "Yeah, we just got into the city," Andy said carefully. "We're a small group, set up at the Korean consulate." He made a mental note, another survivor with no immediately obvious useful skills for their core group. "Oh," Rachel said, seemingly hoping for an invitation that didn't come. "Well, I'm at 2740 Jackson if you; if anyone needs anything. Though I don't have much to offer." "Thanks." said Andy. "Let us know if you need anything as well." "Well, to be honest I could use some food. That's mostly why I'm going to the Presidio." "We don't have a ton to spare right now, but we are planning to go on some scavenging runs soon. We have a truck. If you wanted to join us, we could offer you a split of what we recover." "Oh, that would be great." said Rachel. "Let me get your Beacon handle, let me know when you decide to go." They walked together in silence for a few moments before Rachel spoke again. "Did either of you lose much family?" she asked quietly. "My husband was in New York for meetings when, you know." She twisted her ring absently. "We all lost people," Sarah said gently but firmly, cutting off that line of conversation. Rachel nodded, understanding the boundary. The walk continued in silence. They emerged from the tree line, and the main parade ground of the Presidio opened up before them. What had once been a pristine lawn had transformed into a makeshift settlement of perhaps four or five hundred survivors. Colorful camping tents dotted the grass in loose clusters, many bearing high-end outdoor brand names, testament to San Francisco's wealthy outdoor enthusiast population. Larger military-style tents had been erected at strategic points, including a prominent medical station marked by a red cross fashioned from spray paint. Two nurses in scrubs moved between cots visible through the open flaps. A row of folding tables had been set up near the old barracks, forming an impromptu marketplace. Someone had already established a basic trading post, advertising "batteries, solar chargers, and medicine." Next to it, a woman stood behind a table of sorted electrical equipment, carefully logging exchanges in a notebook. Hand-painted signs stuck in the ground advertised various needs and corresponding Beacon handles: "Needed: Electricians for solar project" "Volunteers wanted, water purification" "Medical Skills? Report to Tent 4" "Engineers needed, power grid planning" The gender disparity was immediately apparent, women outnumbered men significantly, matching the pattern they'd seen elsewhere. A few men in partial military or police uniforms walked the perimeter, rifles slung across their backs. One carried himself with particular authority, speaking into a handheld radio as he made his rounds. A group of women was setting up what looked like a communal kitchen, sorting through boxes of supplies. Nearby, someone had rigged a solar panel to charge phones and laptops, with a small crowd gathered around it. The air smelled of campfire smoke and cooking food, punctuated by the distinctive scent of unwashed bodies and physical labor. "Oh my god," Rachel breathed, taking in the scope of the settlement. "I had no idea there were this many," she noted, eyes wide. Andy studied the scene carefully, noting the mix of organization and chaos. While some basic systems were clearly being established, there was no real sense of central authority yet. Just people with useful skills trying to help where they could, while others waited for direction. A woman with a clipboard approached them, her manner friendly but professional. "Welcome to the Presidio Settlement. Are you here to join us or just checking in?" "The two of us are just checking in," Andy said, gesturing to Sarah. As another volunteer stepped forward to speak with Rachel, he continued, "We arrived in San Francisco yesterday, we've set up in the Korean consulate building. We brought antibiotics and some apples we snagged on the way here, wanted to offer them as a donation." He offered her one of the apples. "Donations are greatly appreciated," the clipboard woman said warmly, accepting the apple. "I'm Alice, by the way." "Are you a volunteer here?" Andy asked. "Yep, been here three days now. We're trying to make a directory of people in the area, if you're okay with me taking down your information?" Sarah glanced at Andy, who nodded. "Sure." "Okay, great." Alice flipped to a fresh page. "Name and age?" "Andy Rhee, 28." She nodded, writing. "We're cataloging useful skills. I'll read through the list, just let me know which apply: Medical training? Engineering? Electrical? Plumbing? Construction? Military experience? Hunting? Navigation? Survival skills? Agriculture? Animal husbandry? Radio operations? Vehicle maintenance? Water treatment? Solar installation?" "I was a park ranger before all this," Andy replied. "So yes to navigation, survival skills, and hunting. Basic first aid training. I'm good with radios too, amateur operator license." Alice made several check marks, nodding appreciatively. "That's actually really useful, we don't have many people with real wilderness experience. A lot of the survivors here worked in tech, myself included." She gestured at the camp. "Lots of programmers, not many who can track game or build shelters." "I'm sure," Andy said dryly. Alice turned to Sarah. "And you?" "I was;" Sarah hesitated, "just a biology student. UCLA, second year. Nothing really useful like Andy." "Hey, don't sell yourself short," Alice said kindly. "Most people here were also doing jobs that don't matter anymore. We're planning to set up training groups, teaching practical skills. Biology could be helpful with agriculture, medicine, lots of things." Sarah simply nodded, looking slightly relieved. "We have two others in our group," Andy added. "Daniela's fourteen, but she has extensive survival, hunting, and military training from her father, he was a Marine, and a; ah; prepper. She can do some vehicle maintenance too I think. And Crystal;" he paused, realizing he didn't know her age. "Well, she'd also need to reskill." Alice's eyebrows rose as she made notes. "A teenager with military training? Interesting." She flipped through her papers. "You should talk to Guillermo Herrera; he was in the Army. He's been trying to organize some basic defense planning for the Presidio. And Diana Wells has been looking for people with hunting experience, trying to put together expeditions to supplement our food supplies." She made a final note. "Do you have a Beacon handle? We're trying to keep a communication network going." Andy gave her his handle, which she copied down carefully. "Well, welcome to the Presidio," Alice said warmly. "We're glad to have people with real survival skills join the community. Even if they're not living here directly," she added with a smile. "Thanks. Oh also, you said 'We're trying to make a directory' earlier. Who is we? Some kind of leadership?" "Nothing formal yet, but there's a group. Mostly people with different types of expertise. I don't know all of them, but Megan Lunn is the one coordinating us. She's great, I trust her a lot." "Great, thanks." As they walked deeper into the settlement, Sarah moved closer to Andy, lowering her voice. "Are you sure it was smart to tell them so much? About where we're staying, our skills, Daniela's training?" Andy considered her question thoughtfully. "Well, here's what I'm thinking. The Presidio is almost certainly going to become the, or at least one of, the centers of power in San Francisco. It's inevitable. The location, the infrastructure, the natural defenses, and it's already starting to get established before anywhere else. If we ever get to a point where we regret having told them our information," He shrugged. "Well, by then we'd already be pretty screwed. We'd probably need to leave the city entirely anyway." "So little downside to being open?" Sarah asked, watching a group of women organizing supplies nearby. "Exactly. I think I'm going to try to talk to Megan and get myself involved early, try to shape how things develop." Andy kept his voice low but confident. "Being cooperative and open now gives us more influence later. If we tried to stay completely separate or, like, secretive, we'd just look suspicious. Then we'd be outsiders trying to affect things from the margins instead of a respected part of the community." Sarah nodded slowly, processing his logic. "If the Presidio is going to be the power here, might as well join it and be a leader within it. I get it." "Yeah. Don't worry," Andy assured her. To be continued. Based on a post by the hospital, for Literotica.

Topics include: #RateMyMeal, black coffee, deadlifts, neck pain, dumb Dems and more!Join The SwoleFam https://swolenormousx.com/membershipsDownload The Swolenormous App https://swolenormousx.com/swolenormousappMERCH - https://papaswolio.com/Watch the full episodes here: https://rumble.com/thedailyswoleSubmit A Question⁠ For The Show: https://swolenormousx.com/apsGet On Papa Swolio's Email List: https://swolenormousx.com/emailDownload The 7 Pillars Ebook: https://swolenormousx.com/7-Pillars-EbookTry A Swolega Class From Inside Swolenormous X: https://www.swolenormousx.com/swolegaGet Your Free $10 In Bitcoin: https://www.swanbitcoin.com/papaswolio/   Questions? Email Us: Support@Swolenormous.com

Think you “caused” your diastasis by breathing wrong or lifting heavy? Let's retire the blame. We dig into what the research actually says about diastasis recti, core tension, and the real impact of progressive strength training after birth. No magic fixes, no fear-mongering—just practical steps to feel stronger, lift smarter, and trust your body again.We also unpack the hormonal rollercoaster of early postpartum. Low estrogen can look like perimenopause: night sweats, dryness, joint aches, even a higher risk of frozen shoulder. Your period might return at six weeks or nine months and still be normal. And yes, surprise pregnancies can happen while nursing. We explain how cycles, prolactin, and training interact so you can make informed choices without anxiety driving the bus.For athletes eyeing a comeback—powerlifters, runners, hybrid competitors—we map a realistic path back to the platform. Skip the crash cuts and rigid weight classes while you're fueling recovery. Build capacity with tempo work, bracing, and pelvic floor coordination, then add load with patience. We also tackle prolapse with clarity: how to read symptoms, where a pessary fits, what conservative care can achieve, and when surgery is a valid route. Stronger before surgery often means better after, and smarter mechanics beat blanket lifting restrictions every time.If you're tired of conflicting advice and want evidence, empathy, and actionable plans, you're in the right place. Subscribe, share with a friend who's navigating postpartum training, and leave a review telling us the myth you most want debunked next.___________________________________________________________________________Don't miss out on any of the TEA coming out of the Barbell Mamas by subscribing to our newsletter You can also follow us on Instagram and YouTube for all the up-to-date information you need about pelvic health and female athletes. Interested in our programs? Check us out here!

More than ever, Denverites are divided on the issue of surveillance. As lawyers hammer out the details of the city's deal with the surveillance startup Flock, criticism of Mayor Johnston's position and approach is only growing, especially after his comments on Flock's role in the cases of Jax Gratton and reports of a Bow Mar woman wrongly accused of theft. Political activist Adrian Felix joins host Bree Davies and producer Paul Karolyi to debate the issue and speculate about the future. Plus, some LGBTQ businesses were vandalized just as Denver was passed up in its bid to host the 2030 Gay Games — is the Mile High City becoming less hospitable to the queer community? And of course, our wins and fails of the week.  Bree discussed the family detained by ICE in Durango, high voter turnout, and Rainbow Dome‘s Deadlifts at the Dome. Paul talked about the performers strike at Casa Bonita, the Halo 3 mural at the Game Stop on Colorado Boulevard, and where you can find local Flock cameras.  A celebration of life for Jax Gratton is happening this Saturday at The Pearl.  What do you think about the future of Flock in Denver? Text or leave us a voicemail with your name and neighborhood, and you might hear it on the show: 720-500-5418 For even more news from around the city, subscribe to our morning newsletter Hey Denver at denver.citycast.fm. Watch clips from the show on YouTube: youtube.com/@citycastdenver or Instagram @citycastdenver Chat with other listeners on reddit: r/CityCastDenver Support City Cast Denver by becoming a member: membership.citycast.fm/Denver Learn more about the sponsors of this October 31st episode: Arvada Center Denver Art Museum Denver Film Elizabeth Martinez with PorchLight Real Estate - Do you have a question about Denver real estate? Submit your questions for Elizabeth Martinez HERE, and she might answer in next week's segment. Looking to advertise on City Cast Denver? Check out our options for podcast and newsletter ads at citycast.fm/advertise

00:00 - Intro01:07 - Rack Deadlifts, Deficit Deadlifts, and Quarter Squats10:44 - Combining ABF with Original Strength 19:22 - Working Out Twice a Day28:21 - Dan John's Workout Structure for His Training Groups35:58 - Best Squat Alternatives41:17 - How a Well-Knitted Life Makes You Leaner and Healthier► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com.► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group.► Go to ArmorBuildingFormula.com to get Dan's latest book.

Join @trisaleehutch as she explains why Occupational Therapists need to be using deadlifts in session to help changes their patient's lives. If you found this content helpful, go to https://PTonICE.com to check out our collection of Free Resources like the MMOA Digest our Bi-Weekly Research Email that goes out to thousands of clinicians.

Osteoporosis affects 10 million Americans, and research shows resistance training effectively builds bone density by creating mechanical stress that signals bone-building cells to strengthen skeletal structure Weightlifting (80% to 85% of your 1 rep max) performed two to three times weekly produces the greatest bone density gains, while walking and swimming provide insufficient force for bone strengthening Essential exercises include squats, deadlifts, incline pushups, hip rotations, and chair squats, progressing gradually in intensity while maintaining proper form to minimize injury risk Blood flow restriction (BFR) training, also known as KAATSU in Japan, enhances bone formation markers even at low intensities, allowing effective muscle and bone strengthening without heavy weights or pain Consistency matters most. Research shows that training for one year or more significantly improves bone mineral density, cortical thickness, and overall bone geometry across all ages and genders

Text us a comment or question!Feeling stuck, unmotivated, or wondering if you're too old to start something new? You're going to love this one. In this Monday Mile edition, Coach Kevin answers real questions from listeners who are walking the same path you are - trying to lose weight, build muscle, and feel strong, confident, and alive in the second half of life. We cover it all in this fast-paced, power-packed episode - here's what you'll hear:How to get your drive back after 60 - the truth about motivation vs discipline, why your “why” matters, and the secret connection between hormones and mojo.Should you still deadlift after 50? Coach Kevin breaks down the myths, the mechanics, and how to lift safely - even if you're brand new to strength training.Is Jiu-Jitsu too intense after 55? Spoiler: Nope. Learn how one listener is proving it's never too late to move, compete, and have fun. Whether you're restarting your fitness journey, chasing consistency, or just need a dose of Monday motivation, this episode will remind you that you're never too old to start strong - or to start again. 

We riff on moving mishaps, DeLorean-level jokes, and gummy bear lore, then settle into honest talk about Olympia culture, steroid disclosure, sustainable training, and why therapy complements the gym. Humor lightens the load while we push back on rage-bait fitness and champion skill-building over perfection.• statement furniture, moving chaos, and holiday flexes• host intros, posting habits, and brand deal standards• creatine gummies skepticism and dosing concerns• DeLorean gag meets Back to the Future confession• Olympia overview, divisions, ideals, and drug reality• honesty about enhancements when selling supplements• programs as scaffolding, personalization over copying• calorie literacy and practical estimation skills• living in the gray, missing sessions without spiraling• sleep quirks, boundaries, and real health trade-offs• sweeteners, tattoos, and running jokes as levity• content shift from outrage to joy and utility• people-pleasing, accountability, and seeking therapy• community, smart friends, and kinder self-talkSubscribe. Live long and prosper. Don't be a dick—especially to yourself.Note from Rob: I have no idea what they talked about this episode, send all complaints to MikeNeedsAPlan Support the showYou can find us on social media here:Rob TiktokRob InstagramLiam TiktokLiam Instagram

Can strength training, sprinting, and nutrition truly transform women's hormones, metabolism, and longevity? In this episode, Dr. Stephanie Estima — chiropractor, women's health expert, and founder of The Estima Method — breaks down the science of female physiology, muscle, and midlife health. We cover why walking isn't enough, how hormones shape muscle and bone, and why protein and strength training are essential “medicine” for women over 35. Expect myth-busting, practical tools, and empowering insights to help you train and live in sync with your biology. About Dr. Stephanie Estima: Dr. Estima began her career in chiropractic care, where she developed a deep interest in neuroscience, biomechanics, and the body's connection between movement and the brain. After noticing how differently men and women respond to the same health strategies, she became passionate about helping women navigate hormones, metabolism, and midlife health. Where to find Dr. Estima: Instagram: @dr.stephanie.estima Website: https://drstephanieestima.com *** Subscribe to The Neuro Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey. *** A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts: Function Health: Visit https://functionhealth.com/louisa or use gift code NEURO100 at sign-up to own your health. Ketone IQ: Go to https://www.ketone.com/NEURO for 30% OFF your subscription order PUORI: Go to https://puori.com/NEURO and use the code NEURO at checkout for 20% off. AquaTru: Go to https://AquaTru.com now for 20% off (your purifier) using promo code NEURO. AquaTru even comes with a 30-day best-tasting water guarantee. Caraway: Visit https://Carawayhome.com/neuro and take an additional 10% off your next purchase. Jones Road Beauty:  Head to https://Jonesroadbeauty.com and use code NEURO at checkout. *** I'm Louisa Nicola — clinical neuroscientist — Alzheimer's prevention specialist — founder of Neuro Athletics. My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention. If you're committed to optimizing your brain — reducing Alzheimer's risk — and staying mentally sharp for life, you're in the right place. Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0 Instagram: https://www.instagram.com/louisanicola_/ Twitter : https://twitter.com/louisanicola_ Topics discussed: 00:00 – Intro 03:14 – Reassessing Hormone Therapy in 2025 04:24 – The Rise of HRT & Social Media Awareness 05:37 – Balancing the Conversation: HRT Pros & Cons 06:42 – Lifestyle Levers That Matter More 08:05 – Why Walking Isn't Enough Exercise 10:59 – Muscle Quality & Metabolism Explained 12:29 – Type 1 vs. Type 2 Muscle Fibers 16:25 – Glucose, Muscle, and Longevity18:07 – Bone Health & Estrogen 20:33 – The Power of Impact Training 22:28 – How to Build a “Prescription for Health” 24:06 – The Zone 2 Misconception 26:29 – Progressive Overload & The “Weighted Vest” Myth 27:45 – Sample Lower-Body Workout Blueprint 34:03 – Learning Proper Squat Mechanics 35:28 – The Power of Deadlifts & Hip Hinge Movements 36:46 – Glute Bridges & Unilateral Training 38:35 – Nutrition & Midlife Metabolism 39:47 – How Hormones Change Body Composition 42:06 – Sleep, Insulin, and the Estrogen Cascade 43:59 – Strength Training as Hormone Therapy 45:06 – LDL & Visceral Fat Connection 46:04 – Fasting & Female Metabolism 47:17 – Why Aggressive Fasting Backfires for Women 50:53 – The Dark Side of Fasting Culture 53:22 – Practical Guidelines for Eating Windows 54:03 – Under-Fueling & Protein Deficiency in Women 55:09 – Appetite, GLP-1 Drugs & Metabolic Health Learn more about your ad choices. Visit megaphone.fm/adchoices

Shallow and Jiunta are officially DONE letting boomers run the airwaves. This episode starts with a full on assault on the podcast rankings, dives into how belly breathing destroys both position and power and they dismantle one of the worst takes floating around: “You can PR your deadlift or pick up your grandkids, not both.” PSL1 Registration is now LIVE. Sign up Now At https://www.pre-script.com/psl1 FREE Coach's Field Guide: https://www.pre-script.com/coachs-field-guide We've got a new sponsor! Marek Health is a health optimization company that offers advanced blood testing, health coaching, and expert medical oversight. Our services can help you enhance your lifestyle, nutrition, and supplementation to medical treatment and care. https://marekhealth.com/rxd Code RXD Don't miss the release of our newest educational community - The Pre-Script ® Collective! Join the community today at www.pre-script.com. For other strength training, health, and injury prevention resources, check out our website, YouTube channel, and Instagram. For more episodes, subscribe and tune in to our podcast. Also, make sure to sign up to our mailing list at www.pre-script.com to get the first updates on new programming releases. You can also follow Dr. Jordan Shallow and Dr. Jordan Jiunta on Instagram! Dr. Jordan Shallow: https://www.instagram.com/the_muscle_doc/ Dr. Jordan Jiunta: https://www.instagram.com/redwiteandjordan/ Standing Hostility (00:00:00) Podcast Charts & Boomer Demographics (00:02:10) Subscribe or the Boomers Win (00:10:30) The Squat = Car Door Hot Take (00:07:50) Breathing vs Bracing (00:13:00) Deadlift vs Grandkids Rant (00:23:30) Why Belly Breathing Is Bullshit (00:48:20) 900lb Breathing Limits (00:57:50) Raising the Floor vs Raising the Ceiling (01:00:10) Skill vs Fear-Based Coaching (01:33:00)

In this episode of the Fiercely Fueled Nutrition Podcast, Coach Pia welcomes registered physiotherapist and world-level lifter Emilia Martin. They discuss the importance of strength training for clients of all ages and levels, and delve into the critical, but often overlooked, topic of pelvic health in lifters. Emilia shares her insights on the differences between common and normal pelvic floor dysfunction, and offers practical advice on how to manage and prevent issues such as incontinence and pelvic pain. She also talks about her journey in powerlifting, overcoming injuries, and emphasizes the role of a supportive community and mindset in achieving fitness goals.   Connect with Emily:  Instagram - @evm.physiotherapy  https://www.instagram.com/evm.physiotherapy/  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

Is it possible to build muscle and increase strength after 40? Do you have to give up heavy lifts like squats and deadlifts as you get older?In this episode of Mark Bell's Power Project Podcast, hosts Mark Bell and Nsima Inyang discuss the best ways to train for longevity and health. They talk about how to keep training hard without hurting your body by using smart training methods and listening to your body. They also share their thoughts on how to stay strong and feel good for years to come.Special perks for our listeners below!

This week on We Are T1D, we've got a hilarious and chaotic listener story from Chloe, 19, from Mannie (Manchester). Picture this: a gym, deadlifts, perfect sugars, and then—BAM—a sudden hypo that turns a pumped-up PB attempt into an emergency Coke-and-crisps session.Jack and Mike break down Chloe's gym adventure, the panic, the shakes, and the ultimate chaos that only Type 1 diabetes can deliver. Whether you're a gym-goer, a T1D warrior, or just here for the laughs, this one's for you.What's Inside:Chloe's deadlift disaster and sugar dive to 3.8 mmol/LFumbling for emergency glucose in front of burly gym-goersThe ultimate “just let me finish my set” mentalityHow fizzy drinks like Coke can save a hypo situationMike & Jack's banter over Wookiee growls, Jeby babies, and Racer BarsGym tips for T1D: always double-check your emergency snacks

Join one of three app based training teams, free for 7 days! HERE! With workout video tutorials, sets, reps, and more. Interested in Working With Coach Danny and the guys? Click HERE!  Help the show (and enter for a chance to win some swag) by leaving a review on: - APPLE PODCASTS - SPOTIFYOUR PARTNERS:Legion Supplements (protein, creatine, + more!), use code DANNY ! HERE The best hydration and pre-workout on the planet! Get your LMNT Electrolytes HERE with free gift.   SISU Sauna: The best build it yourself outdoor home sauna on the market. Save hundreds of dollars by clicking HERE! (CODE: DANNYMATRANGA)RESOURCES/COACHING: Train with Danny on His Training App HERE----SOCIAL LINKS:Follow Coach Danny on YOUTUBEFollow Coach Danny on INSTAGRAMFollow Coach Danny on TwitterFollow Coach Danny on FacebookSupport the show

We dive into our coffee obsession, leg day struggles, and viral gym pranks before talking about how I/Arend got duped by a fake Back to the Future 4 trailer rumored to star Tom Holland. Along the way, we share Hawaii travel stories including swimming with manta rays in Kona and kick around the idea of recreating classic album covers with ourselves in the spotlight. If you're enjoying the podcast, don't forget to follow, rate, and share it with a friend. It helps us grow and keeps the banter coming. You can also catch extra clips and highlights on our TikTok channel.

How & when to learn a new skill. Thoughts on the CrossFit brand. Linchpin Test 13. What is “Wizard Pepper”? Good substitutes for Deadlifts.

"Xerxes"AMRAP 6 Min-2...4...6... Deadlift 315/205lb -1...2...3... Inversion Complex*one complex: wall walk + wf hspu» View the Video Version: https://youtu.be/vbRaONBfeco» Hire a Coach: https://zoarfitness.com/coach/» Shop Programs: https://www.zoarfitness.com/product-category/downloads/» Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/Support the show

00:00 - Intro00:44 - Maintaining Muscle Mass After 5012:10 - Strength Training While Training for a Triathlon16:11 - Best Program for Busy People24:19 - Romanian Deadlifts vs. Regular Deadlifts29:45 - Progressing to Heavier Bells in ABF and Pistol Squats38:24 - Discovering Your Natural Strengths in Training43:49 - Training with Sore Muscles49:13 - Choosing the Right Kettlebell Load for Clean & Jerks ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.

What does it really take to transform your life, from rock bottom to peak strength, both mentally and physically?In this powerful episode of The Art of Badassery podcast, host Jenn Cassetta sits down with veteran journalist and professional bodybuilder Anne Marie Chaker. Annemarie opens up about her journey from battling postpartum depression and alcohol addiction to finding healing and empowerment through the world of bodybuilding. She shares wisdom from her book Lift, unpacks the societal pressures placed on women's bodies, and makes a compelling case for why strength training is about so much more than muscle. This conversation is a must-listen for any woman ready to reclaim her power and write a new chapter.Connect with AnneMarie Chaker:Anne Marie's newsletterAnne Marie's websiteAnne Marie Chaker's Book Lift: How Women Can Reclaim Their Physical Power and Transform Their LivesLinks Mentioned: The Art of Badassery Nutrition Guide

Today's episode covers resistance bands and their application in your training, are deadlifts necessary, what are some other options that may be even better for hypertrophy, and more!Membership Specials https://swolenormousx.com/membershipsDownload The Swolenormous App https://swolenormousx.com/swolenormousappMERCH - https://papaswolio.com/Watch the full episodes here: https://rumble.com/thedailyswoleSubmit A Question⁠ For The Show: https://swolenormousx.com/apsGet On Papa Swolio's Email List: https://swolenormousx.com/emailDownload The 7 Pillars Ebook: https://swolenormousx.com/7-Pillars-EbookTry A Swolega Class From Inside Swolenormous X: https://www.swolenormousx.com/swolegaGet Your Free $10 In Bitcoin: https://www.swanbitcoin.com/papaswolio/   Questions? Email Us: Support@Swolenormous.com

Thanks for tuning in to the Data Driven Strength Podcast! More from Data Driven Strength:https://data-drivenstrength.kit.com/profile00:00 Intro07:13 Q&A Start: Sets to Failure vs. Reps in Reserve (Hypertrophy)14:01 Sets to Failure vs. Reps in Reserve (Strength)19:07 The "Fatigue Boogeyman" in Hypertrophy Training24:51 Fatigue Management in Strength Training31:23 Autoregulation in Training36:27 Hypertrophy for Lifters with 10+ Years of Experience53:11 Specificity of Hypertrophy Work for Powerlifting1:06:40 Fringe Extrapolations in Evidence-Based Fitness1:26:13 Using Velocity to Avoid Overshooting1:30:59 Concentric vs. Eccentric for Hypertrophy1:37:40 Improving Grip Strength for Deadlifts

00:00 - Intro00:39 - Best Ways to Use the Landmine for Presses04:26 - Becoming a Trainer After 6012:09 - Modifying the 10k Swing Challenge15:56 - Armor Building Formula for Runners19:40 - Using Kettlebells Without Ballistics24:28 - Trap Bar Deadlift for Lifters Over 60 ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.

Training Principles for Lifters 30+: Build Strength, Save Time, Stay Consistent Training can feel overwhelming, especially with so many conflicting voices in the fitness world. In this episode, we break down the key principles of effective, time-efficient strength training to help you build physical freedom, longevity, and resilience—without wasting hours in the gym. Many lifters struggle to balance fitness with the demands of real life. Whether you're in your 30s, 40s, 50s, or beyond, training smart is essential to staying strong, capable, and injury-free. This episode lays out the fundamental principles of resistance training, how to maximize results with minimal time, and why strength is about more than just muscle—it's about building a body that supports your long-term health and daily life. If you're looking to train efficiently while maintaining consistency, this episode is for you. The Key to Sustainable Strength Training One of the biggest factors in a successful fitness routine is sustainability. Many people create unrealistic training schedules that don't fit their lifestyle, leading to burnout or inconsistency. Instead of aiming for an unsustainable six-day-per-week program, consider what is truly realistic for your life. For most middle-aged lifters, two to three resistance training sessions per week—totaling around 90 minutes—can be incredibly effective. Aiming for 8,000-10,000 daily steps further supports overall fitness without adding excessive strain. Remember, consistency over time matters more than short bursts of intense training. By focusing on a realistic, sustainable plan, you set yourself up for long-term success rather than short-lived motivation that fades away. The Most Efficient Exercises for Strength & Longevity Not all exercises are created equal. To get the biggest bang for your buck in the gym, prioritize movements that work multiple muscle groups and joints simultaneously. These include: Squats (engage legs, core, and balance) Deadlifts (train posterior chain, grip strength, and overall power) Pressing Motions (like bench press or overhead press for upper body strength) These compound movements build muscle, strengthen connective tissues, and reinforce natural movement patterns essential for daily activities. If time is limited, focusing on these fundamental lifts ensures you're making the most of your gym sessions. Additionally, barbells are a powerful tool due to their scalability, availability, and ability to progressively overload—allowing you to steadily build strength over time. While machines have their place, free-weight movements generally offer more functional benefits for long-term fitness. Making Strength Training a Lifestyle, Not a Burden One of the biggest barriers to consistent training is the feeling that it's a burden. Instead of treating workouts as a chore, approach them as an investment in your future self. Think of training like cooking—just as a good meal balances salt, fat, acid, and heat, an effective program balances strength, mobility, and endurance. It's also important to trust the process. Results don't happen overnight, and progress requires faith in the system. Strength training is about more than aesthetics—it's about preserving function, preventing injuries, and feeling like a beast well into your later years. By establishing core training principles and sticking to them, you can cut through the noise of the fitness world and focus on what truly works for long-term health and physical freedom. PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.  Connect with the hosts Niki on Instagram Andrew on Instagram Connect with the show Barbell Logic on Instagram Podcast Webpage Barbell Logic on Facebook Or email podcast@barbell-logic.com

It's another MythBusters episode! Today we tackle the myth that creatine makes you gain weight (and what's really happening), and how and when to take it. We also talk about natural ways to regulate your nervous system, and unpack supplements, marketing, and getting nutrients from food first.Timestamps:[1:40] Welcome [6:20] Eggs meet new healthy definition[14:49] Can you help dispel some creatine myths like it makes you gain weight or only take it in the PM?[24:30] What are some natural ways to balance your nervous system? [34:18] What are the best alternatives for barbell deadlifts? [42:06] If someone works out five days a week, which supplements are necessary? Also to be healthier, are there supplements for every day use?Episode Links:Eggs Meet New Healthy Definition: https://www.prnewswire.com/news-releases/fda-announces-eggs-meet-new-healthy-definition-302336763.htmlhttps://www.sciencealert.com/fda-rewrites-rules-of-healthy-foods-for-first-time-in-30-yearsDeadlift Alternatives:Kettlebell SwingsTrap Bar DeadliftRomanian DeadliftReverse Lunges or Split Squats Sponsors:Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order. Launching April 1st!Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!Go to http://mdlogichealth.com/mc  and use coupon code WELLFED for 10% off.Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.

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