Brendon Rearick drops in to discuss fifteen standout books he has read and or listened to over the last year. Brendon is a strength coach in the San Francisco area who works with clients on a daily basis. He also helps coach other coaches through the Certified Functional Strength Coach program with Mike Boyle Strength and Conditioning. Brendon is also co-owner of Movement as Medicine with fellow strength coach Kevin Carr. In this episode of the Pillars of Health, Brendon categorizes the books he has read into the following areas.

Book Links

Leadership & Business

Dare to Lead by Brene Brown

5 Dysfunctions of a Team by Patrick Lencioni

Radical Candor by Kim Scott

Creating Magic by Lee Cockerell

Never Split the Difference by Chris Voss & Tahl Raz

Boss Life by Paul Downs

Deep Work by Cal Newport

Coaching & Training

How to Talk so Kids Will Listen & Listen So Kids Will Talk by Adele Faber and Elaine Mazlish

Spark & Go Wild by John J. Ratey

Back Mechanic by Dr. Stuart McGill

Fun/Thought Provoking

Homo Deus by Yuval Noah Harari

Shoe Dog by Phil Knight

The Rational Optimist by Matt Ridley

Conspiracy by Ryan Holiday

Social Media Links

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Intro beat for the Podcast created and produced by DJ Rugged One

The Pillars of Health on Facebook: @thepillarsofhealthpod

The Pillars of Health on Instagram: @thepillars_of_health_pod

Brendon Rearick on Instagram: @collectmomentsnotthingz

Movement as Medicine website

Eirinn took over the podcast for this weeks episode and managed to snag Dr. Lindsay Tanskey right before her due date to discuss how she has been navigating nutrition while she is pregnant. In this episode Eirinn and Lindsay discuss the following:

* The most unexpected part of pregnancy

* Lindsay's nutritional philosophy

* How pregnancy has affected Lindsay's nutritional approach

* Supplements and vitamins to consider when pregnant

* Foods to avoid while pregnant

* Heartburn and foods that trigger it

* A migraine remedy

* Approaching the mindset of eating for two

* Tips for expecting moms

Intro music created and produced by DJ Rugged One

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Eirinn Carroll on Instagram: @eirinnkc

Are you looking to add purpose and direction to your strength training? The Tactical Strength Challenge from Strongfirst offers a unique challenge in raw strength in the form of a deadlift, a relative strength with pull-ups and conditioning via the kettlebell snatch test. Eirinn, Alex and Jon go over the following in this episode:

* What is tested in the TSC?

* Classes of Competition to choose from when competing in the TSC

* Main training focus leading up to the day of competition

* Training week outline

* Combining all three movements in a training program

* Advice for people considering training for and competing in the Tactical Strength Challenge

* Incorporating a modified TSC for clients

* What we enjoyed most about the TSC experience

Intro Beat created and produced by DJ Rugged One

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

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Are you the type of person who needs a little structure in order to operate to your potential everyday or do you just have some guidelines you prioritize as you go through life? Eirinn and Jon discuss their rules for life and why they think they're important.

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Podcast beat created by DJ Rugged One

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Stress is unavoidable in life. There are also forms of stress that could be classified as good and bad in relation to your health. Bad stress can become chronic and as a result of this prolonged stress on the system we can become susceptible to adverse health conditions. Eirinn joins the discussion with Jon to go over the good and bad forms of stress and strategies to help you effectively manage the bad forms of stress.

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Eirinn on Instagram: @eirinnkc

What does it mean to trust the process in a world where we want everything right now? Jon, Eirinn and Alex discuss what it means to really "trust the process" when it comes to your training and also how can you develop the ability to truly train hard?

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

 

Adequate sleep is necessary for physical renewal, hormonal regulation and growth. Sleep is also the number one natural performance enhancer available. Studies have shown that not getting enough sleep can lead to some pretty adverse health conditions. In this episode, Eirinn and Jon detail why sleep is important, the phases of sleep and what happens during each phase of sleep. Other topics discussed include.

* What happens when we don't get enough sleep

* Beta amyloid and Alzheimer's disease

* Sleep and the cardiovascular system

* Sleep and the effects on the brain

* 10 Sleep rules

Studies and Articles Referenced

Matthew Walker article in The Independent: "What Happens to Your Body and Brian when You Don't Get Enough Sleep" by Noah Friedman and Lamar Salter

HBR article: "Why Sleep is So Important" by Anne Field

Sleep.org article: "The Ideal Temperature for Sleep"

Philips "Sunrise Simulation" Alarm Clock on Amazon:

Social Media Links

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Eirinn on Instagram: @eirinnkc

 

Do you train like a bodybuilder? In this weeks episode Alex and Jon discuss different ways to go about your training in order to optimize how you feel and still reach your goals if you are a non competing individual who trains a body part split much like how bodybuilders like to divide their training into different body parts. The main points covered include:

* Train movements not muscles

* Training for health versus aesthetics

* Is this modality of training sustainable?

* Why bulking and cutting should not be in your vocabulary if you do not compete in bodybuilding shows

* Bringing it al together

 

Social Media Links

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Alex Tanskey's website: http://alextanskey.com

Eirinn Carroll is a strength coach and also a Precision Nutrition level one certified coach. In this episode, Eirinn discusses how she approaches food with her clients and how to go about applying a precision nutrition lens to such a complex topic. They also jump into topics such as food principles, the perfect diet, creating new habits when it comes to food and why you need to establish skills when it comes to food choice and preparation.

Show Notes

The Precision Nutrition Hand Portion Infographic

Precision Nutrition website: https://precisionnutrition.com

Precision Nutrition on Instagram: @precisionnutrition

Social Media 

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Eirinn Carroll on Instagram: @eirinnkc

Jon Carroll on Instagram: @jon.carroll6

Oliver White is a soccer player with Kingston City FC, an Australian soccer club from Clayton South, Victoria. Kingston City FC compete in the National Premier Leagues Victoria. Oliver grew up in Boston, Massachusetts and played club soccer with multiple teams while growing up in the US. He went on to play collegiate soccer at Harvard University as a student athlete where he tallied nine goals and five assists over the course of his collegiate career. Jon and Oliver crossed paths as Oliver was preparing to play in a series of trial games in Boston for scouts from professional soccer clubs. Topics discussed in this episode include:

* What Oliver misses most about home

* Kingston City FC season review

* Biggest learning moments as a collegiate athlete

* Most enjoyable aspect of being a student athlete

* Advice for people who want to make their dreams a reality

* What US soccer needs to change in order to be successful

* Pre-game preparation strategies

* Post game recovery routine

* Reasons to track sleeping patterns

* Stress management techniques

* Nutritional approach to game days

* Premier League discussion

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Social Media Links

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepilarsofhealthpod

Oliver White on Instagram: @owhitechucks

Oliver White on Twitter: @ollywood7