Episode 68: The Bilateral Deficit, "Chasing the Shake," and Women's Strength Anomalies

Episode 68: The Bilateral Deficit, "Chasing the Shake," and Women's Strength Anomalies

Are you prioritizing getting "wiped out" in the gym over actual progression? In this episode, We sit down with Matt Jennings, a veteran personal trainer who started his business in New York City in 1993 and currently owns The Lift Gym in Point Pleasant Beach, New Jersey. Matt specializes in small group personal training for the 40 to 65+ demographic, focusing strictly on progressive, conservative strength training using the big lifts.  The group dives deep into the mechanics of bilateral versus unilateral deficits, exploring why single-leg strength combined often exceeds the force production of bilateral exercises like the traditional squat. They also debate the pitfalls of High-Intensity Interval Training (HIIT) classes, the brutal effectiveness of Mike Mentzer-style training to momentary muscular failure, and a curious anomaly about how women respond to sub-maximal lifting percentages.  In This Episode, We Cover: * The Bilateral Deficit: Matt explains why the total force production in a bilateral lift is typically less than the sum of an individual's unilateral capabilities.  * Stability vs. Strength: Why using a "kickstand" modification for single-leg movements is crucial for older adults who struggle with balance, allowing them to focus on moving weight safely.  * Chasing the Shake: Michael explains how the initial "shake" during unilateral isometric holds is a sign of neurological fatigue, noting that true hypertrophic muscle growth takes at least six weeks, while early gains are purely neurological.  * The Problem with HIIT: Why high-intensity interval classes often cause participants to plateau after about 10 weeks, largely because these models prioritize feeling exhausted over tracking measurable progression and recovery.  * Mike Mentzer's High-Intensity Protocol: A breakdown of taking exercises to absolute "momentary muscular fatigue" and why this brutal method requires massive amounts of central nervous system recovery between sessions.  * The Female Rep Anomaly: Matt shares his observation that women can inexplicably perform significantly more reps (sometimes 18-23 reps) at 70-75% of their 1-rep max compared to men, sparking a debate on how 1-rep max formulas apply to female physiology.  Support the show [https://www.buzzsprout.com/2104202/support] Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself. You can also so your support through donations! You can click here [https://www.buzzsprout.com/2104202/support]and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode! Find us on the Following! Instagram: @gfy.podcast Spotify: [https://open.spotify.com/show/2B84NqR6XqtXWKFB0M21lA?si=00506e8ff1b34b95] Website: [https://thegfypodcast.buzzsprout.com] Youtube: [https://www.youtube.com/playlist?list=PLh8om-fms2WkX-QQbRo2ieeh4Ruv_ZG9t] Available on all podcast streaming sites! If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/

Episode 67: Mikey's Marathon PR: 800 Calories, Heat Waves, and Pacing Mistakes

Mikey just completed his fourth marathon in two years, snagging a PR of 3:30 in Salisbury, Maryland. But it wasn't a perfect race. Unexpected heat, pacing off the wrong people, and late-race stomach knots made it a grind. In this episode, We break down the race, focusing on how a massive 800-calorie fueling strategy allowed Mikey to walk away feeling better than ever the next day. We also dive into the truth about multitasking your fitness goals, how to program your "off-season" to avoid losing power, and why taking four weeks completely off after a big race is a terrible idea for your strength. Finally, Mikey discusses a lingering hip issue and the mindset behind continuing to train through minor tweaks rather than shutting down completely. In This Episode, We Cover: * Mikey's Marathon Recap: A breakdown of the Salisbury Marathon, dealing with an unexpected 70-degree heat wave, and why pacing off a stranger is a risky strategy . * The Power of Fueling: Why taking in 50-60 grams of carbs per hour (almost 800 total calories) during the race saved Mikey's post-race recovery, despite some stomach knots . * Post-Race Recovery Mistakes: Why taking weeks completely off after a big event destroys your strength and power, and how to safely maintain your fitness without overloading your system . * Stop Multitasking Your Fitness: Why you can't effectively train for maximum strength, power, and a marathon all at the same time—and how to prioritize your training based on your current season . * Running Through Pain vs. Stopping: Mikey discusses his current right hip issue and the clinical mindset behind pushing through minor tweaks as long as performance isn't hindering . * Looking Ahead: Prepping for the Chicago Marathon in October and predicting Mikey's upcoming 5K race time . Connect with Us: If you enjoyed this episode, please leave us a review on your listening platform or subscribe to our YouTube channel! Disclaimer: Although we are healthcare providers, we are not YOUR healthcare provider. Content is for educational purposes only. Please consult your physician before making lifestyle changes . Support the show [https://www.buzzsprout.com/2104202/support] Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself. You can also so your support through donations! You can click here [https://www.buzzsprout.com/2104202/support]and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode! Find us on the Following! Instagram: @gfy.podcast Spotify: [https://open.spotify.com/show/2B84NqR6XqtXWKFB0M21lA?si=00506e8ff1b34b95] Website: [https://thegfypodcast.buzzsprout.com] Youtube: [https://www.youtube.com/playlist?list=PLh8om-fms2WkX-QQbRo2ieeh4Ruv_ZG9t] Available on all podcast streaming sites! If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/

Episode 66: Cutting Through the Noise of Diet Culture with Krysta Huber

Are you crushing it at work and in your career, but constantly finding excuses for why your health and nutrition are falling behind? You aren't alone, and it might be time to stop "white-knuckling" your diet. In this episode, We are joined by Krysta Huber, a multifaceted coach who runs the nutrition brand The Fitness Fyx, the social media marketing agency The Spread, and hosts the No Such Thing podcast. Krysta breaks down why highly ambitious people struggle the most with health consistency, why we live in an "information rich but information poor" world, and why you need to earn the right to try extreme interventions like a 22-hour fast by mastering the basics first. The group also dives into the psychology of tracking small victories, how to stop identifying with your pain or excuses, and a hilarious debate on the elusive "runner's high." In This Episode, We Cover: * The Pitfalls of DIY Nutrition: Why creating restrictive, vacuum-sealed diet plans fails when real-life stress hits, and why the "I'll just cut carbs" mentality is outdated. * Information Rich, Information Poor: How social media and search algorithms feed us a tiny, curated slice of health information that keeps us stuck in a loop of trying complex solutions for simple problems. * Clocking the Wins: A neuroscience-backed daily habit of writing down compliments and small victories to completely reframe your mindset and build confidence. * Accountability for High Achievers: Why the standards you hold yourself to in your career should match the standards you hold for your physical health. * The "Runner's High" Debate: Krysta questions if the runner's high is real, while the guys explain the psychology of asserting your dominance after a brutal Sunday long run. Resources Mentioned: * Guest: Krysta Huber [https://www.instagram.com/thekrystahuber/] (The Fitness Fix, The Spread, No Such Thing podcast). * Concepts: Cell autophagy vs. mastering basics, the Information Paradox, "Clocking the Wins." Connect with Us: If you enjoyed this episode, please leave us a review on your listening platform or subscribe to our YouTube channel! Disclaimer: Although we are healthcare providers, we are not YOUR healthcare provider. Content is for educational purposes only. Please consult your physician before making lifestyle changes. Support the show [https://www.buzzsprout.com/2104202/support] Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself. You can also so your support through donations! You can click here [https://www.buzzsprout.com/2104202/support]and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode! Find us on the Following! Instagram: @gfy.podcast Spotify: [https://open.spotify.com/show/2B84NqR6XqtXWKFB0M21lA?si=00506e8ff1b34b95] Website: [https://thegfypodcast.buzzsprout.com] Youtube: [https://www.youtube.com/playlist?list=PLh8om-fms2WkX-QQbRo2ieeh4Ruv_ZG9t] Available on all podcast streaming sites! If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/

Episode 65: Radical Accountability: Why Your Rehab Outcomes Are Your Responsibility

Have you ever had a patient fall off their rehab plan and thought, "Well, they just didn't do the work"? In this episode, Mike and Michael challenge that mindset. They dive deep into the concept of "Radical Accountability," explaining why a patient's failure to follow through is ultimately the clinician's failure to communicate and set clear expectations. Mike reflects on his four years of running a solo practice, discussing how his business mindset has evolved from blindly following advice to trusting his gut. The guys also break down the myth of the "6-8 week plan of care" pushed by traditional insurance models, and share a story about a retired golfer who was overcomplicating his routine with "neurological resets" when all he really needed was basic strength and plyometrics to get back on the course. In This Episode, We Cover: * Business Mindset: Mike shares his journey of learning to filter out business advice that feels "gross" and building a practice that aligns with his ethics. * Radical Accountability: Why you have to look at a patient's lack of consistency as a communication breakdown on your end. * Vetting Clients: Why turning away people who aren't a good fit is crucial for your sanity and their success. * The 6-Week Trap: Why traditional clinics prescribe 6-8 weeks of care (hint: it's what insurance covers, not what your body needs) and why true tendon healing takes 6-12 months. * Overcomplicating Rehab: The story of a golfer doing complex "mobility" work when he really just needed to jump around and build basic strength to walk 18 holes. Resources Mentioned: * Concepts: Radical Accountability, Tendon Healing Timelines, Play/Plyometrics for Aging Athletes. Connect with Us: If you enjoyed this episode, please leave us a review on your listening platform or subscribe to our YouTube channel! Disclaimer: Although we are healthcare providers, we are not YOUR healthcare provider. Content is for educational purposes only. Please consult your physician before making lifestyle changes. Support the show [https://www.buzzsprout.com/2104202/support] Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself. You can also so your support through donations! You can click here [https://www.buzzsprout.com/2104202/support]and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode! Find us on the Following! Instagram: @gfy.podcast Spotify: [https://open.spotify.com/show/2B84NqR6XqtXWKFB0M21lA?si=00506e8ff1b34b95] Website: [https://thegfypodcast.buzzsprout.com] Youtube: [https://www.youtube.com/playlist?list=PLh8om-fms2WkX-QQbRo2ieeh4Ruv_ZG9t] Available on all podcast streaming sites! If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/

Episode 64: The "Mom Test" & Why You Are Overcomplicating Your Running (with Dr. Abu)

Are you overcomplicating your training and rehab? Whether it is stressing over your exact heart rate during a run or trying to jump straight into advanced plyometrics before you can comfortably walk, skipping the basics is the fastest way to stay injured. In this episode, We sit down with Dr. Abu, a chiropractor and coach at Evo Health and Performance in New Jersey. Abu shares his journey from being a 19-year-old fitness coach to a clinician who prioritizes simple, effective communication over complex medical jargon.    The guys dive into the weeds on endurance training, discussing why the obsession with "Zone 2 optimization" might actually be holding you back, how to use Rate of Perceived Exertion (RPE) to auto-regulate your workouts, and why the best healthcare providers are just "Robin" to the patient's "Batman" .    In This Episode, We Cover: * The "Mom Test": How Abu ensures his patients actually understand their rehab plans (if you can't explain it to your mom in one sentence, it's too complicated) .    * The Problem with Zone 2 Optimization: Why recreational runners need to stop obsessing over their heart rate monitors and just focus on volume and consistency .    * RPE vs. Smart Watches: How ditching the watch and training by feel (Rate of Perceived Exertion) builds better auto-regulation skills for race day .    * Don't Skip the Basics: Why chronic pain is often the result of clinicians and patients skipping foundational steps to chase complex, "sexy" exercises .    * The Batman and Robin Analogy: Why the patient is the hero of the story, and the clinician is just there to hand them the right tools .    Resources Mentioned: * Guest: Dr. Abu Guerges, DC [https://www.instagram.com/abu_guerges/?hl=en] (Evo Health and Performance - Freehold, NJ).    * Concepts: Rate of Perceived Exertion (RPE), Zone 2 Training, Auto-regulation. Connect with Us: If you enjoyed this episode, please leave us a review on your listening platform or subscribe to our YouTube channel! Disclaimer: Although we are healthcare providers, we are not YOUR healthcare provider. Content is for educational purposes only. Please consult your physician before making lifestyle changes .    Support the show [https://www.buzzsprout.com/2104202/support] Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself. You can also so your support through donations! You can click here [https://www.buzzsprout.com/2104202/support]and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode! Find us on the Following! Instagram: @gfy.podcast Spotify: [https://open.spotify.com/show/2B84NqR6XqtXWKFB0M21lA?si=00506e8ff1b34b95] Website: [https://thegfypodcast.buzzsprout.com] Youtube: [https://www.youtube.com/playlist?list=PLh8om-fms2WkX-QQbRo2ieeh4Ruv_ZG9t] Available on all podcast streaming sites! If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/