Episode 16 of Optimal FNXN - Craig Banks, DC and Jim Morgenstern DC discuss the concept of visualization, Osgood-Schlatter's disease and whether or not kids should be back in school for the fall. 

Dr. Craig and Dr. Jim discuss the current COVID-19 pandemic and some of the ways you can protect yourself as well as stay sane during the insanity. 

Returning from a necessary break, Dr. Craig Banks and Dr. Jim Morgenstern interview Dean Caputo of Powerhouse Gym in Streetsboro and the Northcoast Championship. They also discuss how love affects the body, women's training and the arch during bench press.

Dr. Craig and Dr. Jim discuss the history behind the first chiropractic adjustment. They talk about Dr. Craig's 4 year-old October initiative, #MonthToMakeADifference. Finally they touch base on their top ways to keep their immune system functioning at its peak. 

Take a vacation!

Ice or heat? (Part 1)

Plant the seed.

Introduction:

         Interview:

         Velvet Sky (Jamie Szantyr), Professional Wrestler with Ring of Honor.

         Twitter: @VelVelHoller

         IG:       @SkyIsVelvet

         AnimalsForLife.org

         IG:       @AnimalsForLifeCT

Optimal Concept of the Week:  Owning Personal Accountability

Victim Mindset or Creator Mindset

Related to health – Increase stress leads to increase Cortisol, decrease immunity, weight gain and increased pain.

In the political realm, creates a dilemma when it comes to universal health care.

Ask the Doc:   “What can I do to treat Tennis Elbow and/or Golfers Elbow”

Related to Wrist movements.  Tennis elbow is a stress of the lateral epicondyle at the origin of the extensor tendons. Golfer’s is a stress of the medial epicondyle from the flexor tendons. Typically has little to do with the elbow movement, but they can affect pain in later stages.

Use a brace, icing, never heat. Sleep with a wrist brace, mobility work of wrist and forearm muscles. Soft tissue work on forearm muscles, not at site of pain. Laser therapy, try to avoid cortisone. Useless forearm braces

Rehab using a flex bar, we will post a video.

Final Thots:  Trapezius training

Straight up and down, don’t roll, better to pull shoulders toward back of head due to direction of muscle fibers. Slow and steady, don’t use speed. No need to bend elbows. Upright rows work well but can be rough on wrists.

Optimal FNXN

Episode 8 Outline

Introduction:

         Interview:

         Dr. Jim R. Morgenstern, father of host Jim J. Morgenstern and inspiration to our careers.

Optimal Concept of the Week:

Smiling!

UC Berkeley study 141 photos from a 1960 yearbook and able to predict based on Duchenne smile which is linked limbic system. Predict positive outcomes in marriage, success and well-being

Facts and Statistics About Smiling

• A study by a UC-San Francisco researcher found that there are 19 different types of smiles. These can be placed into two categories: polite social smiles and sincere felt smiles.
• Smiles can use anywhere from five to 53 muscles in your face.
• Smiling can actually boost your immune system and your physical health as well, allowing you to live up to seven years longer!
• Smiles can be contagious; people actually have trouble frowning when looking at others who are smiling and find themselves subconsciously beginning to smile as well.
• Typically, women smile more than men, although in work environments, they smile about the same amount.
• Babies are capable of smiling mere moments after they’re born.

Ask the Doc: 

“When is it time for an X-ray or an MRI?”

Thirty-three articles reporting imaging findings for 3110 asymptomatic individuals met our study inclusion criteria. The prevalence of disk degeneration in asymptomatic individuals increased from 37% of 20-year-old individuals to 96% of 80-year-old individuals. Disk bulge prevalence increased from 30% of those 20 years of age to 84% of those 80 years of age. Disk protrusion prevalence increased from 29% of those 20 years of age to 43% of those 80 years of age. The prevalence of annular fissure increased from 19% of those 20 years of age to 29% of those 80 years of age.

Point is that there are false positives.

Depends on profession regarding whether x-ray will be of relevance

Weighted vs. Non-weighted

Will it change my treatment?

Final Thots:

Non-professional joint manipulation and mobilization

Body Tempering, Graston, Soft tissue digging, “popping” your back…

Friends, athletic trainers, personal trainers, coaches – They are not chiropractors and do not know the anatomy or have the skill to safely “adjust” or manipulate your spine or extremities.

Introduction:

Optimal Concept of the Week:

Imposter Syndrome

Introduced in 1978 as Imposter phenomenon by Dr. Pauline Clance and Suzanne Imes mostly describing  it in high achieving women.

Dr. Valerie Young is a current expert on the subject developed competence types.

            Perfectionist - Everything must be perfect

            Natural Genius – Need to pick up on things right away

            Soloist – Don’t want or need anyone’s help

            Expert – Want to feel that they know everything about a subject

            Superman/woman – Judges self based on how many things at once

Social media increasing the phenomenon

Stop comparisons

Look at accomplishments

Realize you aren’t alone

Externalize the voices in your head. Imagine being said about a friend or visualize a workout coach screaming at you telling you aren’t good enough. You’d fire that coach!

Ask the Doc: 

“Should I be stretching or warming up before my workout?”

 Basics - Stretch between sets and after workout. Do a warm-up before.

Final Thots:

Calf Raises 2 second stretch at bottom, 1 second raise, 2 second hold at top, 2 second negative

 Why seated vs Standing

Concentric vs. Eccentric

Type 1 vs. Type 2 muscle fibers

Optimal FNXN

Episode 6 Outline

Introduction of Robert Sikes:

         Host of the KetoSavage podcast

            4000 calorie challenge to reset metabolism

            New Product – Keto Brick

            Morning routine

            Discussing his low back injury

            How does ketogenic dieting work toward the end of a bodybuilding show?

Optimal Concept of the Week:

“Law of Attraction”:  

Napoleon Hill – Think and Grow Rich

Law is more than just about financial success

Love life, career, finances, physique and health

Surround yourself with people who are where you want to be

Put it on phone screen

Live as if you already have your dream

Use affirmations

Use a visualization board (Pinterest is nice)

Ask the Doc: 

“Why does my shoulder hurt when I bench press?”

Scapulohumeral rhythm – Abduction or flexion requires first 60 degrees to have little to no trap involvement and beyond that, delt and trap can work in 1:1 ratio.

In the literature Scapulohumeral rhythm is described like a ratio: humeral elevation:scapulothoracal rotation. The overall ratio of 2:1 during arm elevation is commonly used. According to the 2-to-1 ratio frame-work, flexion or abduction of 90° in relation to the thorax would be accomplished through approximately 60° of GH and 30° of ST motion. In another study of Scapulohumeral rhythm between children and adults, the mean ratio for the scapular plane was 2.4:1 for adults, 1.3:1 for children. 

Otherwise, the humerus runs into the scapula and pinches rotator cuff insertions causing a functional impingement.

Trapezius over activity causes elevation of shoulder blade, which prevents rotation, causing the pinching.

Deactivate trap by gently “scooping” down before flexing or abducting arm. Be sure deltoid initiates motion.

Final Thots:

Flip flops/sandals and their dangers

Plantar fasciitis, shortened gait, flattened arches in many cases

Use athletic shoes, use sandals with a heel strap and have the top part go as far back on the foot as possible

Optimal FNXN

Episode 5 Outline

Interview with Josh Rafferty:

 Former MMA fighter, now strength and conditioning coach to pro athletes

 IG: @joshraff_

Josh Rafferty has an open discussion with the docs regarding training, mindset, injuries and recovery, supplementation and more.

Optimal Concept of the Week:

“Mindful Eating”

 Review of Emotional Eating – Discussion of different triggers

Tips:

Water, Slow down eating speed

Think of food as fuel instead of emotionally satisfying

Walking or exercise after eating

Increase vegetable and fiber consumption

Ask the Doc: 

“What are the top 3 most important supplements people should be taking daily to promote health?”

Jim – Vitamin D, Joint Complex and Omegas

Craig – Whole Food Multivitamin, Glucosamine and a healthy non-rancid Omega 3

Note: Omegas benefits heart, eyes

EPA, DHA, DPA only found in marine sources

Plants have LNA – Body converts to EPA, but poorly. Vegetarians can’t get this efficiently.

Final Thots:

“Lying Hamstring Curls, Don’t arch the back”

Form issues and alternatives to the popular leg curl.