In this episode, Derek and Julia explore vital pillars like quality sleep, a few strategic supplements, hydration, and the art of the deload. Whether you’re a weekend warrior or a seasoned athlete, we’ll help you train harder by learning to rest smarter. Tune in and make recovery your secret weapon.

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Let's get those gains!! Most people think that they are improving their health and fitness in the gym, but without recovering from their workouts, that isn't always the case. Dr. Bennett and Julia discuss a few common recovery strategies such as stretching, hot and cold modalities, and soft tissue work such as massage, cupping, and scraping.

Tune in to learn which recovery strategy might work best for you!

**Quality Warning**: Derek forgot his microphone for this one, so apologies for the audio quality!!

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Ever wonder what’s really in your morning cup of joe, energy drink or pre-workout? Julia and Derek dive deep into the science, culture, and controversy surrounding the world’s favorite stimulant — caffeine. From how it affects your brain and body, to its role in productivity, sleep, and addiction.

This episode breaks down the latest research on caffeine’s role in energy levels, endurance, metabolism, fat loss, sleep, and recovery. Whether you're an athlete, gym-goer, or just health-conscious, this show gives you science-backed insights and practical tips to optimize your performance — one sip at a time.

In this episode, we dive deep into the world of cortisol, often called the "stress hormone." From its role in our body's fight-or-flight response to its impact on long-term health, cortisol is much more than just a stress reaction. We explore how this hormone influences everything from sleep, mood, and energy levels to weight management and muscle gain.

Join us as we break down the science of cortisol, its effects on both body and mind, and practical tips on how to manage stress and keep this powerful hormone in balance. Whether you're dealing with chronic stress or just curious about how your body works, this episode will give you the tools you need to understand and optimize your cortisol levels.

Think a few drinks won’t hurt your gains? Wondering if weed is killing—or helping—your recovery? In this episode, we break down how alcohol and marijuana affect fitness, metabolism, muscle growth, and motivation. Whether you're a weekend warrior or a dedicated athlete, we’ll help you separate fact from fiction and give tips on balancing your lifestyle without wrecking your progress. Grab a protein shake (or maybe just some water) and tune in!

Who hasn't had low back pain?? Low back pain is one of the most common issues people deal with. The problem is, that one episode of low back pain is not like the next. It doesn't mean that your back pain is like your friend's or family member's and getting to the root cause of what is going on is often like finding a needle in a haystack.

Dr. Bennett and Julia dive into the world of lumbar spine (low back) pain. They delve into radiating pain, movement, and directional preferences. They talk about why it is so important to not only continue moving your back but also strengthen it to keep you active!

To get stronger, there is no doubt that you have to push yourself in the weight room... But there are ways to push yourself to the max more frequently than many believe.

Finding your one rep max (1RM) is one of the best ways to assess how strong you are in a particular lift and also find out where you are weak. Should you do a 3RM or 5RM rather than 1RM?

Julia and Derek go down a few rabbit holes when it comes to strength training to the max, including the benefits of finding a 1RM, what is Max Effort Training, and how pushing yourself to a Max Effort more frequently can be done.

Everyone gets sick... But when should you stay home, or when is it ok to push through not feeling your best to get a workout in? Derek and Julia talk about the symptoms that you can and probably should push through to continue to get gains in the gym versus when you should stay in bed.

We appreciate any feedback as a newer show! Please give the podcast a follow and a 5-star rating and review, and let us know what topics you have questions about for future episodes!

In this episode, Julia and Derek dive into some of the differences between how athletes train versus non-athletes. While the general fitness population might worry about getting bigger muscles or shedding a few pounds, athletes are focused on power and speed while still being strong and jacked.

Training goals are often different; athletes have distinct "seasons" to worry about. Should you train as often as possible while also practicing and competing? Can you still train those beach bod muscles while competing? The dynamic duo touches on all of the above!

Everyone knows that exercise can help us get bigger muscles, regulate body weight, and improve heart health, but is it even more important for mental clarity and our mood? Listen in as Julia and Derek discuss why exercise is so important for mental health and why being active is so important to keep our bodies able to do the things we want to do.

Exercise is crucial for maintaining and enhancing mental health for several reasons. Firstly, physical activity stimulates the release of dopamine our "pleasure" neurotransmitter, and endorphins, often called "feel-good" hormones. Both of these can significantly elevate mood and promote a sense of well-being. This natural boost can help combat feelings of anxiety and depression, making exercise a powerful tool for emotional resilience.

Physical activity and exercise also make us more durable, help to maintain muscle mass, bone density, and improve our ability to function. If you want to enjoy time with friends, children grandchildren, staying active is key to being able to keep up!