Barbell Shrugged

In this week's episode of Barbell Shrugged, Anders Varner, Doug Larson, Coach Travis Mash, and Dr. Chris Perry dive deep into the real science of muscle mass, why it's the single most important tissue in the human body and what happens when you don't have enough of it. They cover everything from how muscle mass impacts disease risk, hormone balance, metabolism, and injury prevention to why being "under-muscled" may be just as dangerous as being overweight. Dr. Perry explains how strength training and nutrition can reverse age-related muscle loss and why the decade between your mid-30s and mid-40s is the most critical window for building a foundation of health and longevity. The crew breaks down what healthy muscle mass standards actually look like for men and women across different age groups and introduces a new way to measure it. RAPID Health's new partnership with Springbok Analytics uses MRI imaging to directly quantify muscle tissue, pinpoint asymmetries, and reveal where strength or mobility imbalances may be putting you at risk. For the first time, anyone, not just pro athletes or research labs, can see their true muscle mass percentage and track real progress over time. The conversation wraps with practical takeaways for training and nutrition: how often to lift, how hard to push, and how much protein you need per meal as you age. They explain why cardio and resistance training both matter, how to optimize your muscle-to-fat ratio, and why "getting jacked" is one of the best health investments you can make. Learn more about RAPID's new MRI-driven Muscle Health and Performance program launching this week in Austin, TX go to OptimaMuscle.com beginning on Monday Nov 17th to learn more and get started. Work With Us: Arétē by RAPID Health Optimization Links: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

In this episode, Anders Varner, Doug Larson, and Travis Mash sit down for a story that is equal parts comeback and evolution. After a hip replacement and years away from competition, Mash, now over 50 years old, stepped back onto the powerlifting platform to go nine for nine and set new age group world records. He breaks down how he rebuilt his body, balanced strength with health, and used velocity-based training to stay powerful without breaking down. The crew digs into how technology, recovery, and smarter training allow veteran lifters to keep progressing long after their prime years, and why Mash believes everyone over 50 should use bar speed tracking to train safely and effectively. Travis opens up about his modern approach, tracking VO₂ max, focusing on sleep quality, and embracing conditioning as a secret weapon most powerlifters ignore. He explains why he is competing just twice a year from now on, the methods that rebuilt his deadlift after chronic back pain, and how discipline has replaced the reckless intensity of his younger days. His goal is not just to lift big again, but to model longevity, work ethic, and integrity for his kids. The conversation turns deeply personal when Mash shares how his son's recent basketball tryout failure became a father-son lesson in resilience. From youth sports to elite competition, the group reflects on how loss, hard work, and long-term consistency shape champions. They also swap stories of athletic breakthroughs, from Doug's failed baseball tryout that launched his strength career to Anders' early lifting days and the raw power of athletes like Ed Coan and Ryan Fischer. This episode is a look at what it means to age as an athlete, how to stay in the game, keep the fire alive, and prove that strength and purpose do not fade with time. Work With Us: Arétē by RAPID Health Optimization   Links: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

In this episode, neuroscientist and U.S. Army sleep expert Dr. Allison Brager joins Anders Varner, Doug Larson, and Travis Mash to explore the real science behind sleep, recovery, and wearable technology. They discuss which devices actually deliver useful data, such as the Oura Ring for sleep tracking and Garmin for cardiovascular measurements, and why being consistent with one tool is more important than chasing perfect accuracy. Dr. Brager explains how wearables are now being used in place of sleep labs in both clinical and military settings to help athletes and operators make better recovery decisions. The conversation dives into practical ways to improve sleep and recovery for anyone pushing performance limits. Dr. Brager describes how sleep apnea can affect even lean, muscular athletes, with studies showing that more than half of Division I football players meet criteria for sleep apnea or insomnia. Just three nights of only five hours of sleep can cut testosterone levels in half. The group also discusses how vagus nerve stimulation, infrared light therapy, and temperature-controlled mattresses such as Eight Sleep can help the body relax, lower stress, and improve sleep quality, especially when used before bed or after long travel. They close by breaking down real-world strategies for recovery and training. Short 20- to 30-minute naps during the afternoon improve alertness, and caffeine can be used strategically during travel to reduce fatigue. Training is most effective when aligned with the body's circadian rhythm, with evening workouts often producing better strength results, while morning training can work after a few months of adjustment. Whether you are a soldier, athlete, or business leader, this episode is about using data, structure, and recovery habits to perform better and stay healthy over the long term. Outside of the laboratory, Allison was a two-time CrossFit Games (team) athlete, a two-time CrossFit Regionals (individual) athlete, and a four-year varsity NCAA Division I athlete in track and field. Dr. Brager has an Sc.B. in Psychology from Brown University and a Ph.D. in Physiology from Kent State University Work With Us: Arétē by RAPID Health Optimization Links: Dr. Allison Brager on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

With over a decade of experience, Kenny Santucci has made himself a known as one of New York City's top trainers and a thought leader in the health and wellness industry. Brand ambassador for Michelob Ultra and Fitaid, Technogym Master Trainer, host of the Fitaid Morning Show, Michelob Ultra MOVEMENT Fitness Festival, Model Beach Volleyball, and more, Santucci has established himself as a force within the fitness space. He has collaborated with industry titans across the health, wellness, and lifestyle space such as Reebok, Under Armour, Adidas, ASICS, Rhone, Melin, Cellucor, Bodybulding.com, CrossFit, the National Academy of Sports Medicine, Precision Nutrition, Nautica, TimeOut, Gregory's Coffee, and more. Kenny has also shared his training approach and wellness philosophy with features in top health and wellness publications such as Shape Magazine, Men's Health Magazine, Men's Journal, Well+Good, Askmen.com, Reebok.com, and Women's Health Magazine to name a few. Kenny lives his mantra of helping others well beyond the walls of the gym. As the creator of the STRONG New York health and wellness series, he is the heart and leader behind these events that have already raised thousands of dollars and brought awareness to the community around men's and women's health issues, with a portion of the proceeds going to different health-focused organizations such as the Alzheimer's Awareness Foundation, Movember Foundation and Breast Cancer Research Foundation. Work With Us: Arétē by RAPID Health Optimization Links: Kenny Santucci on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

In this episode, the team breaks down what it means to build and maintain essential fitness, the baseline level of strength, endurance, and resilience every person should strive for. They discuss how to train efficiently using the minimum effective dose, balancing work, family, and recovery while still progressing. The conversation covers the principles behind durable fitness, how to set meaningful performance standards, and why consistency and movement quality matter more than perfection. They also explore the foundations of long-term athletic development and how to build capable, confident humans from youth to adulthood. Work With Us: Arétē by RAPID Health Optimization Links: Dr. Chris Perry on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Tim Riley is Director of Sports Performance at Kollective in Austin, TX where he trains athletes at the pro, collegiate, and high school level. Most notably, Riley currently oversees and conducts strength and conditioning sessions for NFL, NBA, PLL & AVP athletes. The NFL off-season program at Kollective is one the largest and most respected programs in the country. Riley is also the head strength and conditioning coach for The University of Texas Men's Lacrosse. Riley launched his training career in 2017 after receiving a lifelong training certification through NPTI, under the supervision and mentorship of Professor Dave Boetcher. He then founded Timrileytraining LLC, a training company working with young athletes. Throughout his career, Riley has acquired a plethora of certifications (NPTI, NASM, Precision Nutrition, & USAW among others) to further his education and better serve the training community, while also gleaning wisdom from multiple mentors: Mo Wells, Trey Hardee, Connor Harris, Dr. Pat Davidson, Dr. Ben House, Keir Whenham-Flatt, and Jeremy Hills, to name a few. To date, his professional experience spans across all ages; from high school athletes and collegiate athletes, as well as professional athletes in the NFL, MLB, PLL, AVP, and NBA. Work With Us: Arétē by RAPID Health Optimization Links: Tim Riley on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

In today's episode of Barbell Shrugged, Anders, Doug, and Travis dive into Coach Travis' recent melanoma diagnosis, how he found out about it, and his recent surgery to eliminate it. We also dive into Anders' quest to build a gym in the middle of the woods where he plans on lifting giant trees and the latest in strength tech with Travis Mash. Work With Us: Arétē by RAPID Health Optimization Links: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He's has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He's an adjunct professor and a member of the American College of Sports Medicine. Dr. Nelson has been called in to share his techniques with top government agencies. The techniques he's developed, and the results he gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. Work With Us: Arétē by RAPID Health Optimization Links: Dr. Nelson on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Blair LaCorte is the Vice Chair of the Board of Directors at the Buck Institute for Research on Aging—the world's first biomedical research institution dedicated solely to understanding aging and age-related diseases, and the largest independent scientific institute in the Bay Area. A seasoned leader and strategist, Blair has a track record of transforming companies across five industries, leveraging his expertise in change management to drive operational alignment, scale, and market leadership. Most recently, he led AEye's $1.5B IPO, advancing the company's mission to enable safe, reliable vehicle autonomy. Prior to that, Blair served as Global President of PRG, the world's largest live event technology and services company; CEO of XOJET, one of the fastest-growing aviation companies in history; and Senior Advisor and Operating Partner at TPG, a leading private equity firm managing over $97 billion in global investments. His earlier career includes executive roles at technology innovators such as VerticalNet, Savi Technologies, Autodesk, and Sun Microsystems. Blair is an active board member and advisor to organizations spanning science, business, and education, including the Positive Coaching Alliance, the Kairos Society, the Graduate Business Foundation, and alma maters Dartmouth College and the University of Maine. His leadership has been recognized by Fast Company, Ad Age, NASA, and the ITAS "100 Most Influential Leaders in Transportation" list. His insights have been featured in Forbes, Fortune, The Wall Street Journal, and on major networks including ABC, Bloomberg, CNN, and CNBC. Holding multiple patents across hardware, software, communications, security, and defense, Blair is also an astronaut-in-training and is scheduled to fly with Virgin Galactic. Outside of his professional pursuits, he is a dedicated father to three sons and the owner of a slightly anxious Weimaraner named Bella. Work With Us: Arétē by RAPID Health Optimization Links: Blair LaCorte on LinkedIn Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram  

Aaron Straker is a N.A.S.N. Licensed Primary Sports Nutritionist. He prefers a pragmatic approach to nutrition that focuses on simple food selection, the importance of nutrient density, and the importance of objectivity in dieting and reporting. Today on Barbell Shrugged we dive into Straker's path to becoming and IFBB Pro. From injury, setbacks, discipline, and his transparent usage of performance enhancing drugs. He is the cohost of Eat, Train, Prosper podcast with Barbell Shrugged guest, Bryan Boorstein. Operating Straker Nutrition Company, he provides nutrition coaching programs and education on exactly how to leverage nutrition for improving body composition safely and sustainably. Aaron is passionate about providing sound education and information in the fitness and nutrition space and putting nutrition at the forefront for producing optimal health.   Work With Us: Arétē by RAPID Health Optimization   Links: Aaron Straker on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram  

In today's episode of Barbell Shrugged, we'll be discussing the various factors that impact brain health and exploring strategies for optimizing brain function. First, we'll be discussing the impact of exercise on brain health. Research has shown that regular exercise can help to improve brain function, enhance cognitive performance, and even reduce the risk of certain neurological disorders. We'll also be discussing the types of exercise that are most beneficial for the brain. Next, we'll be exploring the role of nutrition and supplements in promoting brain health. Certain foods and supplements have been shown to improve brain function and reduce the risk of cognitive decline. We'll be discussing which foods and supplements are most effective and how to incorporate them into your diet. Stress is another important factor that can impact brain health. Chronic stress has been shown to have negative effects on the brain, including impairing cognitive function and increasing the risk of neurological disorders. We'll be exploring strategies for managing stress to optimize brain health. There are several lab markers that can provide insights into brain health, such as inflammatory markers, lipid levels, and neurotrophic factors. We'll be discussing the significance of these markers and how they can be used to assess brain health. Sleep is also essential for brain health, as it plays a critical role in memory consolidation and cognitive function. We'll be discussing the importance of getting adequate sleep and strategies for improving sleep quality. Finally, we'll be exploring the impact of alcohol on the brain. While moderate alcohol consumption has been shown to have some health benefits, excessive alcohol consumption can have negative effects on brain function and increase the risk of neurological disorders.   To learn more, please go to https://rapidhealthoptimization.com Connect with our guests: Dan Garner on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Melissa is a performance physical therapist and is heavily involved in the CrossFit space as a healthcare provider, as well as an athlete. Melissa grew up in the Metropolitan New York area, but now resides in the Tampa Bay area. Upon graduating from PT school, Melissa started working in an outpatient orthopedic physical therapy practice, but was unsatisfied with what she was able to achieve there and the level of care provided for patients. At the time, she was coaching remotely and decided to break away form the clinic altogether, and opened up her own practice. Melissa is now a remote rehab and performance coach, as well as a physical therapist with her clinic out of her affiliate, CrossFit Westchase in Largo, FL. In addition, she is a proud member of the Rapid Health Optimization team as a movement specialist. When she's not working or training, she enjoys getting outdoors in the beautiful Florida weather with her boyfriend, Darren. Work With Us: Arétē by RAPID Health Optimization Links: Dr. Melissa Capurro on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram  

In today's episode of Barbell Shrugged Dan Garner dives into how you can start to analyze your yearly bloodwork for performance. Standard blood tests can be ordered around the globe, in every country, and are the gold standard for understanding basic health. The normal reference ranges, however, are not giving you the answers you are looking for when it come to optimizing your health and performance. In this episode you will learn: What's the mindset/philosophy of looking at bloodwork for performance if it's classically a health screen? Generally speaking, energy is what every performer needs regardless of their pursuit. How can one look at bloodwork to improve their energy levels? Electrolytes come on every panel, can these be used to look at hydration and performance? You've talked a bunch about the immune system in past podcasts so I'm wondering what a basic blood panel can tell us about the current state of our immunity? What general recommendations do you have in terms of preparation so when someone gets their blood draw they can ensure it's accurate?   To learn more, please visit rapidhealthoptimization.com to see Dr. Andy Galpin and Dan Garner do a free lab, lifestyle, and performance analysis. Dan Garner on Instagram Anders Varner on Instagram Doug Larson on Instagram

Bryan Boorstein has 24 years of training and over 13 years of coaching experience. A 3-time CrossFit Regional athlete and CrossFit Games coach, Bryan holds a Bachelor of Science from JMU (2006) and certifications in CrossFit L-2 and Mobility. As the owner and founder of Evolved Training Systems and Paragon Training Methods, he's a trusted name in fitness. Bryan's been featured on ESPN Radio and numerous podcasts, and he hosts the Eat Train Prosper podcast, sharing expert insights on training and nutrition. Visit http://evolvedtrainingsystems.com for more. Work With Us: Arétē by RAPID Health Optimization Links: Bryan Boorstein on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Dr. Christopher A. Perry, an Assistant Professor at Eastern Kentucky University, began his fitness journey at Penn State University, where he developed a robust background in Strength & Conditioning leading to 17 years in the industry to date. His academic path, leading through a PhD at Arizona State University, deepened his expertise in Exercise Science & Sports, Sleep & Circadian Rhythms, and Nutrition. Chris's current research focuses on sleep, movement analysis, and CO2 tolerance, particularly in tactical populations and collegiate athletes. His work aims to enhance performance, wellness, and longevity health outcomes, demonstrating his commitment to advancing the field of exercise and sports science. Beyond his academic pursuits, Chris is an executive performance coach, weight loss consultant, fitness entrepreneurship mentor, podcast host, and enjoys engaging in coffee culture and movie discussions.   Work with RAPID Health Optimization Links: Dr. Christopher Perry on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Flavia is a passionate CISSN nutrition coach, full-time Exercise & Sport Science faculty member, and beach volleyball strength & nutrition coach. She has been teaching and coaching for the past 18 years. She graduated with a B.S. and M.S. in Kinesiology - Exercise Science and is pursuing her Ph.D. in Health & Human Performance. Flavia is part of the Rapid Health Optimization team as a nutritionist and a research team for the International Society of Sports Nutrition, participating in different projects related to ergogenic supplements.   Flavia has been involved in athletics as a volleyball athlete, coach, and fitness enthusiast. She attended the University of Arkansas and Georgia Southern University on a volleyball scholarship for her B.S. and received her M.S. as a graduate assistant at FAU. Outside of work, Flavia is a mom to Leo (9 years old), and Maya (a 6-year-old golden retriever), and some of her hobbies are playing beach volleyball, working out, traveling, walking Maya, and being a soccer mom. Work With Us: Arétē by RAPID Health Optimization Links: Flavia Pereira on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

In today's episode of Barbell Shrugged, Anders Varner, Doug Larson, and Travis sit down with Anders coach, Dr. Mike T. Nelson. For those that have followed the show, you know Anders has been in pursuit of running a sub-6 minute mile at the age of 40. Dr. Nelson is the coach Anders hired to help with that goal. In this episode the crew walks through program design, initial intake, and execution of how to build cardiovascular fitness. You will learn performance tests used to design Anders training program, how priorities are scheduled into a busy life, understanding higher intensity efforts mixed with Vo2Max training, Zone 2 efforts, and how to maintain strength throughout the process. We hope you enjoy. Visit https://rapidhealthoptimization.com Work with Dr. Nelson Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

The crew breaks down how to know when it's time to pivot your training. From bodybuilding and Olympic lifting to CrossFit, strongman, and martial arts, they share what decades under the bar have taught them about adapting for longevity, avoiding injury, and keeping fitness enjoyable. In this episode, you will learn: How to recognize when your training is no longer serving you Safer alternatives to Olympic lifts for maintaining speed and power Why jiu-jitsu has become the go-to sport for retired strength athletes How strongman-style training and outdoor labor can replace conventional workouts The role of play, community, and nature in sustaining lifelong fitness Work With Us: Arétē by RAPID Health Optimization Links: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

In this Episode of Barbell Shrugged: What is the immune system Why the immune system is responsible for building muscle How gut health impacts the immune system Understanding recovery and its impact on the immune system How to optimize your immune system for performance Visit https://rapidhealthoptimization.com Connect with our guests:   Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram  

Dr. Jess Gwin is a PhD in Nutritional Science and post-doctoral fellowship focused on muscle physiology and protein metabolism. Researcher in protein/essential amino acids (EAAs) nutrition, muscle preservation, and energy deficiency. Advocate for using data-driven nutrition to extend health span and performance. Work With Us: Arétē by RAPID Health Optimization Links: Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram