Best of May 2017
Welcome to the May edition of our Best of the Month series. We’ve compiled a list of some of the best new health- and performance-related research, articles, podcasts, and videos that we found on the internet over the past month. By no means is this list exhaustive, just some of the things that we came across and liked from May 2017. As always, we appreciate all of the love and critiques that we get from you guys, and we appreciate your continued support and passing along of this information!
Before we get into things, we just want to take a minute to give a huge shout out to Dr. Greg Lehman for putting together such an incredible resource as his Recovery Strategies – Pain Guidebook. Not only did he put together an awesome product, but he also released it this month for free. That’s right, completely free of charge. I downloaded the workbook myself and have gone through it a number of times. It’s filled with great info that’s helpful for both practitioners and patients. Download it using the link above or the picture below and if you like it, consider sharing it within your circle and/or donating a few bucks (on the same link) to Lehman for his efforts!
Here are a few of the big takeaways that we got from the info this month:
- Healthy behavior is not about being so hardcore with diet/training/lifestyle that you lose the ability to adapt or function outside of your optimal zone. Constantly exposing ourselves to a wide variety of stressors in all three of these areas will not only give us more of a balanced life, but also promote adaptation, resilience, and ultimately, greater health/performance.
- Every person is a unique individual, and every person requires unique training, movement patterns, and diet. By applying a one size fits all approach to any of these areas, we do ourselves (and the people we work with) a great disservice. Learn to assess individuals for their unique needs and create a personalized approach that makes the most sense.
- Along the same line, children are not professional athletes. Their bodies and minds are at completely different stages of development and treating them like pro athletes will only lead to negative consequences- injury, not growing into their full potential, and burnout. Treat kids like kids, no matter how much they love their sport, in the long run it’s the best thing for them.
- We probably don’t need as much protein as we think we do, but that being said, there really doesn’t seem to be too many adverse affects to taking in more protein than we need.
- The current healthcare model doesn’t work, especially when it comes to creating healthy, pain-free, fit individuals. We need to create a better system that puts multi-disciplinary health and wellness centers at the ground level and build up from there. In doing so, we will see reduced cost, reduced sickness/injury/pain, and an increase in quicker access to high quality healthcare.
Okay, enough from me, here is our Best of May 2017:
- Lately we’ve been reading a lot of the research reviews and breakdowns that Adel Moussa has been putting together over at SuppVersity. Here are a few of our favorites from the last month:
Hypertrophy results from an imbalance between muscle protein synthesis (MPS) and muscle protein breakdown in the hours following a strength training workout and/or protein consumption. Many studies have been carried out exploring the effects of different training variables (eccentric vs. concentric, high vs. low volume, etc.) on post-workout MPS. However, as this study shows, training status can also affect the shape of the post-workout elevation in MPS. In untrained body parts, MPS increases more slowly and stays elevated for longer. In the trained body parts, MPS increases faster, but returns faster to baseline levels. This suggests that higher body part training frequency may be useful for more advanced trainees. ——————– #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #research #science #infographic #infographics #hypertrophy #muscle #gains #fit #gymlife #athlete #athletes #athletic #bodybuilder #bodybuilding #protein #muscleproteinsynthesis #mps #supplement #supplements
- We love the work that Chris Beardsley has been doing lately. He takes some complicated sports science and breaks it down into easy to follow graphs and explanations. His Instagram is a must-follow if you’re interested in performance physiology and sports science:
- Interesting look at the hip muscle strength patterns of patients with FAI, from this month’s edition of the Journal of Science and Medicine in Sport:
- We often come across interesting sports science articles to share with you guys, but then we see that Yann Le Meur has done an infinitely better job of presenting them than we could possibly do. For that reason, we, month after month, love to spotlight his infographics that can be found over at YLM Sports Science. Please follow him on social media, his work is doing a great job of bringing complicated research to the masses. This month he put out some really cool new infographics looking at compression garments for recovery and some guidelines for managing concussions in sport:
- A new review of the research published in the Aspetar Sports Medicine Journal looking at the effectiveness (or lack thereof) of periodization-style training programs for competitive athletes:
- A new study out of the University of Michigan looking at why it’s more important (this study looked at women) to engage in workouts that make people feel good and that they look forward to doing as opposed to workouts and movements that the participants dread or don’t have a positive feeling about performing. While this may seem like common sense, this logic can be applied to most training situations to foster improved consistency and adherence:
- Dr. Gene Shirokobrod and Dr. Ryan Smith explain why our current healthcare model is not working as it stands, and they present a well thought out alternative. They explore why integrated health and wellness centers will not only reduce healthcare costs, but also provide much better care for patients. Their initial goal is to prevent the majority of injuries & pain before they even happen. But then when they do inevitably happen, the goal shifts to providing faster, higher quality, and cheaper care. We fully support every aspect of this new vision for the future of healthcare:
- Pain science is such a buzz in today’s medical world. Everybody seems to be talking pain science and some people are even claiming to be doing pain science. But is pain science something that can actually be done? Dr. Jarod Hall breaks down why pain science needs to be a part of the very fabric of healthcare and the background of everything that we do, but not be treated as a technique, or a way of fixing people. Hall hits the nail on the head with this article, and hopefully starts to usher in a new era where pain science is common knowledge and not some fad that separates “good” practitioners from “bad” practitioners:
- Mobility is, rightfully so, becoming a household concept and more people than ever before are engaging in mobility programs. But what exactly is mobility? Is it passive range of motion or strictly active? Kate Galliett does a great job of exploring both passive and active ROM and how they play a role in building the mobility that’s required to move well and stay pain-free:
- Dr. Zach Long has been crushing it this year with his critical evaluation of the squat. He’s done an awesome job of looking at assessing it, determining the best form of squatting to meet an individual’s anatomy/needs, and then how to build that squat in a strong and healthy manner. This month he continued his squat exploration with yet another awesome article looking into the rules for a good squat, individual variations, and a sweet goblet eccentric squat exercise:
- Shifting to one side during the squat is an incredibly common issue. Dean Somerset breaks down lateral hip shift, why it could be happening, and what to do about it. Great read for athletes, coaches, or clinicians:
- Tony Gentilcore explores some awesome thoracic spine mobility drills. So often people focus only on T-spine extension and they miss the importance of T-spine rotation, and in having those two movements together. Gentilcore not only gives us some better ways of addressing T-spine extension, but also breaks down a number of other beneficial T-spine drills to add to our mobility practice:
- While we still see tons of conflicting research when it comes to optimal protein intake, we’re maybe starting to get a clearer picture as to how much protein is enough to meet an individual’s needs. Bodybuilder, coach, and scientist Eric Helms takes his extensive knowledge, along with a vast body of research, to come up with a some take away points when it comes to ideal protein consumption:
- We believe that the mental aspects of performance are just as important to explore as the physical. This month Andrew Ferreira wrote a few articles on the mental game that we particularly enjoyed. First he explored the paradox of health obsession and what happens when healthy behaviors become unhealthy. Next he looked at why the most successful people at any discipline are the ones who aren’t afraid of the truth. These people have the ability to set ego aside, even if just for a bit, to find ways in which they can improve. This path of “ruthless introspection” as Ferreira calls it, is incredibly tough to go down, but it’s also necessary to become the very best at anything. Fascinating reads:
- More and more kids (at younger and younger ages) are being trained and treated like professional athletes. And not without negative consequences, both mentally and physically. Dr. Greg Schaible and Dr. John Rusin teamed up this month to write a great article on why children require specific training demands, and how those look VERY different from those that are required by pro athletes. Great article, whether you work with kids or have young athletes of your own:
- Sian Smale does a great job of explaining myofascial decompression, the theory behind it, and how it can be a great addition to any manual therapist’s repertoire:
Excellent Podcasts & Videos
- Brian MacKenzie and Dr. Andy Galpin return to the Barbell Shrugged podcast for yet another awesome conversation. They discuss technology, fitness in the future, routines, stress, resilience, adaptation, and much much more. One of our favorite podcasts of 2017 so far:
- Dr. Rhonda Patrick is one of the very best at taking complex health/performance research and breaking it down in a way that’s easy to understand and apply. This month she absolutely killed it on The Tim Ferriss Show for over 2.5 hours, answering submitted questions and riffing on all things nutrition, performance, recovery, and healthy aging:
- Former Navy Seal, and all-around badass, Jocko Willink returns to JRE for another awesome conversation on motivation, doing the work, the physical/mental preparedness, consistency, and a number of other interesting topics. Every conversation that these two have leave wanting to work harder and remove all excuses:
- This month Dr. Ryan DeBell talked to one of our favorite people in the sports medicine world- Greg Lehman, and their conversation did not disappoint. They discuss what stretching does and why, how low back flexion is impossible to avoid with lower body movements, and a number of other interesting topics:
- Another great Resilience Performance Podcast, this time with the highly accomplished Craig Weller, discussing all things toughness. They dive into stress inoculation, physical and mental preparation, learning, failure, and many more interesting topics. We really enjoyed this one:
That’s it folks. I hope you enjoyed our Best of May 2017 and can use this information to further your own (and the people you work with’s) pursuit of higher performance! As always, we appreciate your feedback and comments, so either comment below or hit the contact button up top and shoot us an email. If you enjoyed this edition of our Best of the Month, or any of our other awesome original content and compilations, please subscribe to our free email service below!
– Dr. Trent Anderson
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