Barbell Medicine Podcast

Episode Summary This is a preview of our subscriber-only Ask Us Anything episode, where Dr. Jordan Feigenbaum and Dr. Austin Baraki tackle the most persistent problems in training and nutrition. Hear the science behind managing pain in the gym—determining the threshold for acceptable discomfort versus a true programming error. They also analyze why short-term study findings often fail in the real world, cover the science of pre-exhaust training, and give practical advice on the psychology of managing dietary cravings when transitioning to a healthier diet. Takeaways Pain Threshold:3/10 ruleProgramming Fix:programming issuetraining toleranceTraining Philosophy:wait for fitness to show upPre-Exhaust Science:suboptimaltotal training loadCravings Are Transient:normaltransient ⏱️ Preview Timestamps 🔓 Unlock the Full Episode & Exclusive Benefits The topics above are only a fraction of what's covered in the full Ask Us Anything episode, which also includes: Vitamin D and respiratory infectionsdiscrepancy between short-term studies and real-world results Subscribe Today to Barbell Medicine Plus When you join Barbell Medicine Plus, you get the full ad-free episode, access to our bonus content library, and major discounts: Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at support@barbellmedicine.com Resources Pain It is normal and acceptable for lifters to experience low-level, self-limiting discomfort during training. The threshold for acceptable pain is generally considered to be less than 3/10 on the pain scale, provided the discomfort is not sharp, does not cause fear, and is gone within 24 to 48 hours. The real warning sign is recurrent pain—when the same tweak flares up every 5 to 6 weeks. This is typically not a technique fault but a programming issue—the lifter is demanding more from their body than their current training tolerance allows. The solution is usually to reduce the overall training load, modify the volume/intensity, and rebuild capacity gradually. www.barbellmedicine.com/blog/training-with-pain-a-practical-approachwww.barbellmedicine.com/blog/the-barbell-medicine-guide-to-tendinopathyClinical Journal of Sports Medicine.British Journal of Sports Medicine.Sports Medicine - Open.Journal of Strength and Conditioning Research.Scandinavian Journal of Medicine & Science in Sports.Physical Therapy. Pre-Exhaustion The technique of pre-exhastion training (e.g., leg extensions before squats) is generally suboptimal for both strength and hypertrophy. Compromised Load: Pre-fatiguing the muscle compromises the ability to perform the subsequent compound lift with high intensity and high volume, thereby reducing the total training load. This directly hurts both muscle growth (less mechanical tension) and strength (less high-fidelity force production). Limited Use Case: This technique is primarily useful in rehab (as a load-limiting or desensitization tool) or for highly specific muscular endurance challenges (e.g., preparing for certain high-rep CrossFit workouts). https://www.barbellmedicine.com/blog/how-to-exercise-when-you-have-no-time/European Journal of Sport Science.Journal of Strength and Conditioning Research.Journal of Applied Sports Science Reports.Journal of Strength and Conditioning Research. Cravings Switching from ultra-processed, hyper-palatable foods (e.g., pizza, fast food) to a whole-food, home-cooked diet involves temporary challenges due to hedonic adaptation (the brain is adapting away from high food reward). The difficulty of managing cravings is complex. Switching is often easier when the body is...

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

Mental Strategies: Neuroscience, Visualization, and Developing Resilience Episode Summary: Training Your Brain for Performance and Health Dr. Jordan Feigenbaum welcomes Anne-Sophie Fluri, a neuroscientist with a background in experimental neuroscience and Parkinson's disease research, who now runs Brain Wave, focusing on mental fitness and performance workshops. This episode leverages Anne-Sophie's expertise to discuss powerful mental strategies applicable to life, stress management, and athletic performance. The conversation provides an evidence-based breakdown of meditation (what it is and what it isn't), the neurological mechanisms behind visualization (process vs. outcome imagery), and how these practices contribute to mental resilience and improved self-efficacy—a core component of the Barbell Medicine definition of health. ⏱️ Episode Timestamps [00:00]Barbell Medicine Plus[00:41]Brain Wave[04:41]Meditation:[08:31][12:28]Legitimate Health Benefits of Meditation[19:35]Meditation in Sport[23:14]Start Meditating Today[33:30]II. Visualization:Performance Rehearsal[35:04][37:02]Outcome Visualization[43:03][46:47]Mind-Muscle Connection[56:48]III. Mental Resilience: ⭐ Get More Value: Exclusive Content and Resources Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at support@barbellmedicine.com I. Meditation: Training Focus and Battling Distraction Dr. Feigenbaum and Anne-Sophie begin by clarifying that meditation is not about emptying the mind or achieving spiritual transcendence. It is a simple mental practice used to train attention and awareness by focusing on an anchor (breath, sound, sensation). When the mind inevitably wanders, the practice is to bring focus back to the anchor. The True Benefits of Training Attention While many people turn to meditation for sleep issues and stress relief, the strongest evidence points to its benefit as a tool to train focused attention. Focus is a Skill:Positive Externalities:"knock-on effects."participate in other health-promoting behaviorsSports Application:focus on the task at hand II. Visualization: Mental Rehearsal for Performance Visualization, or mental imagery, is a form of meditation used to create mental images of desired outcomes or processes. Research suggests this practice can have a direct carry-over to performance by activating overlapping areas in the brain as if the action were happening in real life. Process, Outcome, and Safety Process Visualization:"brain memory"Outcome Visualization:too intenselylower motivationMind-Muscle Connection:"mind-muscle connection." III. Mental Resilience and the Definition of Health Anne-Sophie defines mental resilience mechanistically: the ability to return to an original form after force or pressure is applied. This aligns closely with the Barbell Medicine definition of health (from Huber, 2011) as the ability to adapt and self-manage in the face of social, physical, and emotional challenges. Self-Efficacy and Control Mental resilience is directly linked to self-efficacy (confidence in one's ability to exert control over one's life). Those with high self-efficacy feel in control, have good insight into their circumstances, and feel they have the resources to change the outcome. The key components of mental resilience include: Health:Vision:Tenacity:Composure:Collaboration: The Path to Resilience To develop mental resilience, Anne-Sophie recommends developing self-awareness and reflection through regular practice: Practice Self-Awareness:level head Start Mono-tasking:Stop multitaskingmono-taskingbest nootropic Consistency:at...

🎙️ Q&A Deep Dive: The Critical Cutoff for Fat Loss, Safety, and Strength 📝 Episode Summary: BMI, Training Safety, and Evidence-Based Nutrition In this mini-sode, Dr. Jordan Feigenbaum answers core questions on performance and health. The discussion centers on replacing arbitrary body fat percentages with clinical, evidence-based metrics for determining when a lifter should start a fat loss phase, emphasizing BMI and waist circumference. Dr. Feigenbaum also provides critical safety information on heavy barbell training for older men, addresses the mythology of testosterone and its role in strength gains, outlines a strategy for losing weight without losing strength through modest deficits and high protein, and critiques the common use cases for stretching and the risks of the popular carnivore diet. ⏱️ Episode Timestamps [00:00][00:43]Body Fat Percentage vs. Clinical Metrics for a Cut[07:22]Stretching and Injury Risk[09:51]Losing Weight Without Losing Strength[13:19]Heavy Barbell Training and Heart Problems in Older Men[15:00]Testosterone Factoid[17:18]Carnivore Diet ⭐ Get More Value: Exclusive Content and Resources Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at support@barbellmedicine.com ⚕️ Section I: Body Composition and the Fat Loss Trigger Replacing Body Fat Percentage with Clinical Markers Dr. Feigenbaum critiques the common practice of using arbitrary body fat percentage thresholds (e.g., 25% for men) to recommend a fat loss phase, citing the lack of robust evidence correlating these numbers to disease risk and the poor accuracy of most measurement methods for tracking individual change. Instead, the decision to recommend a cut for the average recreational lifter should rely on three objective, clinical criteria: BMI > 30:Body Mass Index of 30 or over is highly specific for excess adiposityWaist Circumference:above 37 inchesAdiposity-Based Chronic Disease (ABCD):strength training and hypertension guidelines Strategy for Losing Weight While Retaining Strength The goal of losing weight without losing strength (e.g., 105 kg to 97 kg) is achievable through careful moderation of training and diet: Calorie Deficit:modest calorie deficitProtein Intake:1.4–1.6 g/kg of body weight per dayTraining Resilience:muscle retention 🏋️ Section II: Training Safety and Hormones Heavy Barbell Training and Heart Health in Older Men The concern that heavy barbell training for men in their late 40s or 50s could cause heart problems (e.g., PACs or other abnormalities) is directly refuted by evidence. Resistance Training is Safe:beneficialVolume is the Risk Factor:ultra-endurance trainingHealth Benefits Offset Risk:physician guidelines for lifting with high blood pressure Debunking the Testosterone Myth The idea that high testosterone levels within the normal range are the primary ceiling for muscle and strength gains is a myth. Relative Gains are Equal:same relative amount of strength and muscle massReceptor Saturation:clinically significantNatural Optimization: 🔬 Section III: Evidence-Based Training and Nutrition The Problem with the Carnivore Diet When the carnivore diet is typically followed, it is not consistent with a health-promoting dietary pattern: Saturated Fat:not health-promotingFiber Deficiency: The True Role of Stretching Despite common belief, stretching and mobility work do not decrease injury risk or reduce soreness. Their application should be limited: Sport Specificity:Pain Entry Point:entry point to exercisepain-free strength training low back stenosis Our Sponsors: * Check out Express VPN:...

The Rundown: Deadlift Data, Intensity Science, and Semaglutide's Muscle Effect Episode Summary: Weighing Records, Efficiency, and Regulation In this episode of The Rundown, Dr. Jordan Feigenbaum and Dr. Austin Baraki dive deep into the latest data and breaking news spanning strength, longevity, and health policy. They kick off the discussion by analyzing world record powerlifting data to dissect the perennial sumo versus conventional deadlift debate and the impact of specialized equipment. Next, they tackle controversial new science on exercise intensity, revealing that vigorous physical activity may be far more efficient for disease risk reduction than the traditional 1:2 ratio suggests. They examine a new, complex consensus statement from the ACSM on exercise intensity domains. Finally, the hosts analyze new clinical data on the anti-obesity medication semaglutide (Ozempic/Wegovy), assessing its impact on muscle function during weight loss, and they weigh in on China’s new mandate requiring influencer certifications for sensitive topics, as well as the critical issue of lead in protein powder. ⏱️ Timestamps Way ⭐ Get More Value: Exclusive Content and Resources Want to support the show and get early, ad-free access to all episodes plus exclusive bonus content? Subscribe to Barbell Medicine Plus and get ad-free listening, product discounts, and more. Try it free for 30-days. Unsure which training plan is right for you? Take the free Barbell Medicine Template Quiz to be matched with the ideal program for your goals and experience level. For media, support, or general questions, please contact us at support@barbellmedicine.com Key Takeaways & Actionable Insights Deadlift Data is Nuanced:Intensity Efficiency:four to nine minutesSemaglutide Muscle Quality:muscle function (handgrip strength) improvedSupplement Safety:third-party tested and batch tested I. Strength & Records: The Deadlift Debate and Barbell Specificity The episode begins with a deep dive into the deadlift, inspired by a video of an impressive 420 kg (924 lb) pull on a stiff bar—a significantly harder feat than lifting the same weight on a flexible deadlift bar. The hosts use this to frame the differences between competition equipment (stiff bar vs. deadlift bar) and lift style (sumo vs. conventional). Equipment and Performance The data suggests a substantial delta—as much as 67.5 kg (148 lbs)—between the heaviest pulls on a deadlift bar versus a stiff bar. This difference is attributed not only to the bar's smaller diameter (improving grip) but also its increased deflection (reducing the initial height of the pull). Dr. Feigenbaum emphasizes that the benefits of lifting more weight with a specific style or equipment are concentrated on that lift alone. Training specificity is key: a style that allows you to deadlift more does not inherently make your legs stronger for a leg press, running faster, or jumping higher. Therefore, outside of competition, stylistic preference and injury risk management should dictate your choice. For instance, determining Should I conventional or sumo deadlift for low back pain? is a highly individualized choice based on mechanics and comfort, not maximizing absolute load. Sumo vs. Conventional Data Analyzing the top 100 raw deadlifts in the IPF (a tested federation using stiff bars) reveals that the sumo versus conventional deadlift debate is not a "slam dunk" for either style. The results are split: 52% of top men use sumo, and 48% use conventional. For women, it was 65% sumo and 35% conventional. This data suggests that elite lifters, who certainly experiment, often revert to the style that works best for their unique anthropometry and leverages. The process of progressive resistance training older adults or any new lifter requires a coach to act as a "guide to the Sorting Hat"—sampling different styles and assistance exercises to find the technique that unlocks the individual's highest training capacity. If you...

In this episode, Dr. Jordan Feigenbaum breaks down three stories that redefine the limits of human capacity, competition, and genetic inheritance. We’re starting on the ultimate endurance stage with Natalie Grabow, the 80-year-old woman who shattered expectations by finishing the Ironman World Championship in Kona. We analyze her strength training-focused approach as a living case study for Healthspan, proving that frailty is not an inevitable part of aging. Next, we shift gears to the philosophical crisis in professional sports, diving into the massive debate over former professional golfer Colt Knost’s request to regain amateur status. Is it truly possible to "wash out" a professional advantage, and what does the word "amateur" even mean in modern competition? Finally, we explore cutting-edge reproductive science with wild new data: Can a father's training be passed down to his children epigenetically? Dr. Feigenbaum explains the mechanism of sperm microRNAs and how a man’s health before conception literally programs his child’s metabolic future, making paternal exercise a critical form of early-stage care. Listen in to understand how the boundaries of physical performance, competitive integrity, and even biological inheritance are being challenged today. Become a Barbell Medicine Plus Member Today Timestamps Resources Natalie GrabowPaternal GainzZzColt Knost Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at support@barbellmedicine.com Our Sponsors: * Check out Express VPN: https://expressvpn.com/BBM * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor and use my code bbm50off for a great deal: https://www.factor75.com * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm * Check out Washington Red Raspberries: https://redrazz.org Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

Dr. Jordan Feigenbaum answers questions on supplements, training philosophy, and competition prep in this extended preview of the Barbell Medicine AMA! This episode debunks common myths and gives you the honest, evidence-based answers you need for better health and lifting. Become a Barbell Medicine Plus Member Today In this preview, we cover: Lead in Your Supplements?The Problem with Group Class Programming:Stop the Endless Stretching!notWeight Cutting: Is 20 lbs Too Much?Isometrics vs. Dynamic Exercise:Deadlift Bar Slack:Garage Gym Platform: Do I Need One? Resources Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at support@barbellmedicine.com Our Sponsors: * Check out Express VPN: https://expressvpn.com/BBM * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

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

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

This episode features the full Q&A from our first live seminar in over a year, recorded at Watchdog Strength in San Antonio. We field questions from the audience on a wide range of topics in health and fitness. Listen in as we discuss the "optimal" metrics for strength, cardiorespiratory fitness, and body composition; whether osteoporosis can be reversed with exercise alone; and the physiological downsides of "grazing" (constant eating) on muscle protein synthesis and insulin resistance. We also dive into how GLP-1 agonist medications interact with diet and exercise, practical strategies for learning motivational interviewing , how to navigate challenging clients who present with "learned helplessness", and the critical distinction between knowing enough to coach movement versus giving dangerous medical advice. Finally, we tackle the complex discussion around "race-based" medicine and how it applies to waist circumference and BMI cut-offs. Become a Barbell Medicine Plus Member Today Timestamps: (00:40)(07:46)(13:05)(22:31)(30:59)(35:42)(40:49)(44:46) Resources Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at support@barbellmedicine.com Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com * Check out Uncommon Goods: https://uncommongoods.com/bbm Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

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

In this special episode of the Barbell Medicine Podcast, Dr. Jordan Feigenbaum welcomes back friend of the show, Dr. Sohee Carpenter, PhD, to share her latest insights following the completion of her PhD in Sports Science from the Auckland University of Technology. We dive deep into the research from her recently published paper in the European Journal of Sports Science, exploring a highly relevant question for strength athletes and the general population alike: How do high-intensity circuit training (HICT) and traditional strength training compare? Become a Barbell Medicine Plus Member Today Key Topics Covered: Resources: Original podcastEffects of High Intensity Circuit versus Traditional Strength Training on Physiological Responses in Trained Women in the European Journal of Sports Science. Timestamps: 00:00 Introduction and Background 05:02 Research Focus: Circuit Training vs. Traditional Resistance Training 10:00 Study Design and Methodology 14:58 Findings and Implications of the Study 21:36 Optimizing Group Workouts 30:21 Training Family: A Personal Journey 39:40 The Challenge of Progression in Strength Training 41:57 Individual Differences in Training and Motivation 46:00 Overcoming Barriers to Exercise for Older Adults 50:00 Encouraging Loved Ones to Start Exercising Find Dr. Sohee Carpenter: Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at support@barbellmedicine.com Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this episode, Dr. Jordan Feigenbaum hosts a live "Ask Me Anything" session, tackling a wide range of questions on health, fitness, nutrition, and training philosophy. Become a Barbell Medicine Plus Member Today Timestamps: : Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at support@barbellmedicine.com Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

The old rules for blood pressure are changing. In this episode, we break down the critical 2025 updates that are reshaping how we diagnose and manage hypertension. We move beyond the simple 120/80 cutoff to explore a new risk-based approach, updated ACC/AHA guidelines pushing for lower targets, and new recommendations to screen for the "silent epidemic" of primary aldosteronism. Plus, we cover why low-dose combination therapy is the new standard for treatment and take a realistic look at the new Apple Watch hypertension detection feature. Become a Barbell Medicine Plus Member Today Timestamps: all References https://www.acc.org/Latest-in-Cardiology/Journal-Scans/2025/08/28/16/33/New-Scientific-Statement-Deep-Diveshttps://pubmed.ncbi.nlm.nih.gov/40825202/https://www.acpjournals.org/doi/10.7326/ANNALS-25-02804https://www.jacc.org/doi/10.1016/j.jacc.2025.08.047https://www.jacc.org/doi/10.1016/j.jacc.2025.05.002https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.125.25466https://academic.oup.com/jcem/article/110/9/2453/8196671?login=falsehttps://www.acpjournals.org/doi/10.7326/ANNALS-24-03153https://www.acpjournals.org/doi/10.7326/ANNALS-25-01368https://pubmed.ncbi.nlm.nih.gov/37439256/https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.123.066389https://academic.oup.com/ajh/article/35/12/967/6620780https://www.mdcalc.com/calc/10491/predicting-risk-cardiovascular-disease-events-preventhttps://pubmed.ncbi.nlm.nih.gov/40324193/https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(25)00991-2/abstracthttps://www.bpmodel.org/https://journals.lww.com/jhypertension/fulltext/9900/how_often_should_self_monitoring_of_blood_pressure.736.aspxhttps://www.apple.com/health/pdf/Hypertension_Notifications_Validation_Paper_September_2025.pdf Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at support@barbellmedicine.com Our Sponsors: * Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com * Check out Factor: https://factormeals.com/bbm50off * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

In this episode of the Barbell Medicine Podcast, Dr. Jordan Feigenbaum and Dr. Austin Baraki discuss various topics including a purported creatine overdose by golfer Ben Griffin, the implications of GLP-1 agonists on cancer risk, a new weight loss drug called MariTide, LeBron James doing silly exercises, and more. Become a Barbell Medicine Plus Member Today Timestamps: 00:45 Ben Griffin overdoses on creatine https://www.instagram.com/p/DNeI9DKxbZc/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==09:16 GLP-1 and Cancer Risk https://jamanetwork.com/journals/jamaoncology/article-abstract/283787017:16 MariTide https://www.nejm.org/doi/abs/10.1056/NEJMoa250421428:24 Lebron does silly exercise https://www.instagram.com/reel/DNgYIMOMRBX/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==38:24 ChatGPT goes wrong 49:00 Plant-based diets and blood pressure https://www.ahajournals.org/doi/full/10.1161/JAHA.124.03781355:00 Gender eligibility in sport 1:07:00 Bodyweight vs. mortality https://www.sciencedaily.com/releases/2025/09/250914205759.htm1:14:00 Ultra-Processed Food and MAHA Food and Beverage News and Trends - September 19, 20251:22:00 -The Rock Loses Weight! Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at support@barbellmedicine.com Our Sponsors: * Check out Factor: https://factormeals.com/bbm50off * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

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

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

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

In this Instagram live, Dr. Jordan Feigenbaum of Barbell Medicine addresses a variety of health and fitness topics, ranging from stretching techniques and range of motion to personal anecdotes. Become a Barbell Medicine Plus Member Today New Stuff: Seminar Sign-upSecond Generation Low Fatigue Programs Articles: Resources Page: https://www.barbellmedicine.com/resources/ Template Quiz: https://www.barbellmedicine.com/template-quiz/ Got pain and need a professional who understands you lift? Or, do you need an experienced coach to help you get the most out of your training? Contact us at support@barbellmedicine.com Our Sponsors: * Check out Factor: https://factormeals.com/bbm50off * Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations Advertising Inquiries: https://redcircle.com/brands Privacy & Opt-Out: https://redcircle.com/privacy

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