Welcome to Heroes Journey PhysioFitness! This podcast is hosted by Dr. Cameron Hoge, a Doctor of Physical Therapy and Orthopedic Specialist, and Anibal Rios, a lifelong yo-yo dieter who finally broke the cycle and doubled his strength. While helping people rehabilitate from injuries, dysfunction, and pain, Dr. Hoge noticed that many lacked basic knowledge about health and fitness. Anibal, who has tried multiple approaches to losing weight, understands the mindset and behaviors necessary for ...
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#60 - Dr. Dusty Dischler - Couch to 5k, Preventing Running Injuries, & Proper Footwear
52:35
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In this episode, we sit down with Dr. Dusty Dischler, a physical therapist and running expert with over a decade of competitive experience, including at the Division I level. With his background in coaching track and cross country teams, Dr. Dischler offers valuable advice on how to go from being inactive to completing your first 5K. We cover commo…
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#59 - Dr. Micah Easterling - Inside the Role of Military Physical Therapists
1:15:23
1:15:23
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In this episode, we sit down with Dr. Micah Easterling, a Major in the U.S. Air Force, to discuss the role physical therapists play in the military and how it differs from civilian practice. Dr. Easterling shares his experiences with Military Direct Access, where physical therapists can provide care without a referral, and discusses the advanced pr…
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#58 - The Foundation of Health: Stop Majoring in the Minors
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Health is often seen as complicated, and many of us aren't even sure what it truly means. Is it simply the absence of illness? We believe it's much more than that. When starting a health journey, many people tend to focus on the minor aspects of health. We often spend an excessive amount of time and energy finding the perfect diet, experimenting wi…
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#57 - How to Create Your Own Training Plan
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When starting your fitness journey, many of us seek the "right" training plan based on influencers, athletes, and/or celebrities. Sometimes, we can become confused trying to select the best one or may not see long-term progress. Some may even switch programs, thinking that is the issue. In this episode, we hope to shed some light on how to create y…
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#56 - Dr. Andrew Huberman's Fitness Protocol
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Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford School of Medicine. He is also the host of The Huberman Lab podcast. He has developed several health and fitness protocols. In today’s episode, we focus on his fitness protocol that he has shared. One of the key topics we discuss is wheth…
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#55 - 10 Limiting Beliefs that Sabotage Your Progress
44:09
44:09
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Most would agree that our experiences shape the way we view and experience the world. These deeply held beliefs could be impacting your health and fitness journey. It could be as simple as believing that you cannot change and that your current situation is your destiny. We want to raise awareness of these beliefs, helping you to challenge them. By …
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#54 - 10 Health and Fitness Myths That We Used to Believe
33:05
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The world of health and fitness can be incredibly confusing, with everyone claiming that certain exercises should never be done and certain foods should never be eaten. These polarizing opinions often leave us feeling lost and unsure of where to start. But what's really right and wrong? In this episode, we clear the air on things that we once thoug…
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Almost all change starts between your ears. The process of losing the beer belly is no different. We need to have the right mindset and unpack some beliefs that may be holding you back. Do you have an all-or-nothing mentality? Are you either on a diet or not? Have you asked yourself why you want to lose the beer belly? We explore these questions an…
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In the United States, we are grappling with a nationwide obesity epidemic. It doesn't just affect adults out of nowhere; in most cases, it starts at an early age. Despite numerous efforts to slow this down, we find ourselves surrounded by misinformation and confusion in the digital age. In this episode, we aim to shed light on the topic of kids lif…
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#51 - How to Achieve Radically Simple Strength with Guest Paul Horn SSC
1:13:35
1:13:35
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In this episode, we sit down with Paul Horn, the author of Radically Simple Strength and Radically Simple Muscle, bringing over twenty years of experience simplifying the process of building a strong physique. His mission is to help 'average guys build awesome bodies.' We cover several topics, from his famous Big Beef Bowl and his German Shepherd, …
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#50 - Sickness to Fitness: Standards to achieve to change your life
29:28
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Our current norm is sickness. We no longer have a healthcare system but a sick care system, consumed with treating symptoms rather than addressing the root cause. In today's episode, we outline health standards for everyone. Just because something has become normal doesn't mean it's natural. We offer resources and tips on starting your fitness jour…
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#49 - Bodyweight Mastery: A Deep Dive into Calisthenics
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Calisthenics beckons with the promise of fitness anywhere, anytime, and with no elaborate equipment. But what exactly is it? How much strength and hypertrophy can you achieve? Is it a worthwhile investment of your time? For many, the initiation into calisthenics is uncertain and confusing. Join us as we explore foundational movements, their advance…
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#48 - How the Brain and Nervous System Effect Weight Training
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In today's episode, we dive into a trending topic: Does weight lifting negatively impact your central nervous system? Are you overtraining or undertraining? We explore the importance of adequate rest and, finally, how the nervous system and musculoskeletal system interact with each other. Join us for an insightful discussion on the intricate relati…
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#47 - How to Achieve your New Year’s Resolutions
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How many New Year’s resolution attempts have you made? We often convince ourselves that this is the year, expecting things to be different. We attribute past shortcomings to a lack of motivation, dedication, or willpower. Perhaps it's time for a new approach. Whether your previous methods succeeded or fell short, we're presenting an alternative pat…
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We dive into the often-overlooked realms of neck and grip training. Are they genuinely effective, or just a waste of time? Join us as we separate fact from fiction, exploring whether these exercises hold up to scrutiny. Discover the potential benefits and find out who stands to gain the most from incorporating neck and grip training into their rout…
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Dive into The 3-2-1 Training Principle. We offer a simplified path to health and fitness: 3 days of resistance training, 2 days of cardio, and 1 gram of protein per desired body weight. In an age where everything is changing and complex, we provide no-nonsense, clear guidance for your fitness journey. Tune in to unravel the simplicity of effective …
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#44 - Your Roadmap to a Pain-Free Lower Back
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Embark on a journey towards a pain-free lower back. Did you know that low back pain is one of the most common reasons for a doctor's visit? Join us as we dive into three essential treatment categories: pain modulation, movement control, and functional optimization. We provide practical tips and advice to guide you through each category. Whether you…
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#43 - Mastering Habits: Your Path to Lasting Change
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Are you seeking lasting change? Join us on the journey towards mastering habits, the cornerstone of sustained transformation. Dive into the keystone habit, a powerful key to lasting progress. In this episode, we discuss the habit loop, share tools for forming habits, and explore the works of James Clear and Charles Duhigg. Step into a world where c…
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With over 160 million Americans typically dieting, and a plethora of diets available, lasting on a diet becomes increasingly challenging, particularly with more restrictive options. Remarkably, about 90% of individuals who shed weight ultimately regain it. What is causing this cycle? Join us as we dive into 8 reasons behind this phenomenon and our …
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Dissatisfied with your fitness routine? Struggling to achieve your desired results? It might be time to transition from exercising to training. Join us as we dive into the distinction between exercising and training, drawing insights from 'The Most Important Aspect of Programming' by Starting Strength. Discover the five signs that you might be exer…
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#40 - Ultramarathons, Triathlons, CrossFit, and Injury Prevention with Guest Dr. Jace Phillips
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Join us as we explore the world of fitness and wellness with Dr. Jace Phillips, a Level 1 CrossFit coach, Physical Therapist, ultramarathon runner, and Certified Strength and Conditioning Specialist. In this episode, Dr. Phillips shares his expertise, discussing training methodologies, nutrition insights, injury prevention techniques, and much more…
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#39 - Remarkable Benefits of Strength Training with Guest Grant Broggi, Major/USMC, SSC
52:40
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Join us as we interview Grant Broggi, a Marine Officer, owner of The Strength Co., and Starting Strength Coach. In this episode, Grant provides an in-depth look into his background, the Strength Co., his exercise and nutrition philosophy, and the remarkable benefits of strength training. Dive into insightful discussions on topics such as fasting, b…
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#38 - Is the Mind-Muscle Connection Bro Science?
30:24
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"Is the Mind-Muscle Connection Bro Science?" - Join us as we dive into this intriguing question. Explore the Mind-Muscle Connection and its potential to enhance your weightlifting journey. Tune in for practical tips to strengthen your mind-muscle connection, unlocking new levels of gains. Don't miss the opportunity to gain a deeper understanding of…
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In this episode, we're diving into isolation exercises and what sets them apart from compound lifts. Learn how these exercises can contribute to shaping a balanced physique, aiding major lifts, and enhancing your mind-to-muscle connection.We also reveal our top ten isolation exercises and discuss why each one merits a spot on our list. This episode…
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Join us as we discuss the importance of strength training, the nuances of absolute and relative strength, and why these metrics matter for your fitness journey. We're also sharing the top 10 exercises to build strength. These are the tried-and-true moves that can help you sculpt a more powerful physique and a healthier life. Tune in to discover the…
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#35 - Coaching Collegiate Athletes with Guest Garrett Ferguson, CSCS
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Join us for an insightful interview with Garrett Ferguson, a collegiate strength and conditioning coach and former collegiate athlete. If you're an athlete looking to boost your performance or curious about college workout programs, this episode is a must-listen. Discover valuable insights from Garrett's experiences as both a player and a coach. Tu…
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Uncover the benefits of walking and understand why it's a lifelong activity that enhances well-being. Discover how walking impacts your physical, mental, and emotional health, making it a practice you can embrace throughout your lifetime. We address common questions and provide actionable advice on integrating daily steps into your routine. Whether…
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Ready to craft your own fitness haven at home? Join us as we dive into the art of building a home gym. In this episode, we guide you through the process step by step, from selecting the right equipment to optimizing your available space and budget. But that's not all—we take it a step further. We provide workout routines based on different types of…
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Curious about rehabbing an ACL tear? Join us as we uncover crucial insights into identifying an ACL tear and outline fundamental rehab protocols. Understand the initial steps to take and gain valuable knowledge about the general rehabilitation process. From early assessment to important exercises, we guide you through the key elements of recovery. …
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#31 - How to prevent ACL tears for soccer athletes
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Whether you call it soccer, football, or fútbol, one thing is clear: it's the world's most beloved sport. Today, we're diving into the vital subject of preventing ACL tears in soccer athletes. Our focus is on the science of injury prevention, covering essentials like proper training techniques, dynamic warm-ups, and strengthening exercises. Join us…
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Are you prepared to reverse type 2 diabetes? In this episode, we dive into the realm of diabetes. We'll explore various types of diabetes, decipher glucose levels, demystify the metabolic syndrome, and unveil strategies for reversing type 2 diabetes. We provide essential information, from grasping insulin dynamics to taking actionable steps. Plus, …
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Are you struggling to gain weight and muscle? Join us today as Dr. Hoge shares his personal fitness journey. In this episode, we uncover how Dr. Hoge added over 24 pounds to his physique and unveil science-backed strategies to add 20 pounds of muscle to yours, even if it's been challenging in the past. Discover the power of a caloric surplus, hitti…
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#28 - How to Progress After Losing Your First 10 Lbs
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Join us as we dive into the transformative journey beyond your first 10 pounds. Discover essential tools and insights for sustained progress, from effective calorie management to setting realistic long-term goals. Celebrate your victories along the way that go beyond a number on a scale. Learn the importance of creating a personalized way of eating…
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Do you want to lose 10 pounds but don't know where to start? Look no further! In this empowering episode, we dive into the crucial first steps you need to take to shed those initial 10 pounds of fat and embark on your transformative weight loss journey. Discover actionable strategies, expert insights, and practical tips that will set you on the pat…
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Join us for an insightful episode as we delve into the art of deciphering food labels. Gain a deep understanding of crucial topics, including organic vs. non-organic, grass-fed vs. grass-finished, serving sizes, macronutrients, types of food oils, and the impact of added sugars. Armed with this knowledge, you'll make informed choices for optimal he…
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#25 - Everything you need to know about fasting
42:25
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Embark on an intriguing exploration of fasting as we uncover its potential for health and weight management. In this episode, we dive into the concept of fasting and its benefits, including weight loss and the induction of ketosis. Discover how fasting promotes autophagy, improves insulin sensitivity, and enhances metabolic flexibility. Gain valuab…
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#24 - 10 ways to prevent injuries in the gym
37:11
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Unleash your potential and conquer the gym without fear of injury! Join us as we reveal 10 game-changing strategies to prevent injuries and optimize your workouts. Respect the weights and leave your ego at the door as we explore how they have a way of humbling even the mightiest. Embrace a resilient mindset that unlocks your body's full potential—w…
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#23 - How to maintain weight loss for life
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Join us in this episode, where we explore the lifelong journey of sustaining weight loss for life. We dive into the emotional connection to food, stress management, setting realistic expectations, and the Framework for Nutrition and Fasting by Dr. Peter Attia. Discover practical strategies to break free from yo-yo dieting, cultivate a healthier min…
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#22 - 10 Things We Wish We Knew When Starting Our Health and Fitness Journey
37:21
37:21
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In today’s episode, we dive into the ten things we wish we had known when we first embarked on our health and fitness journey. Whether you're just starting or looking to enhance your current regimen, this podcast episode is your guide to success. Join us as we share our personal experiences, hard-earned wisdom, and practical advice to help you make…
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#21 - Cash vs Insurance Physical Therapy Models, and How to Start CrossFit with Guest Dr. Matt Rutledge
1:01:49
1:01:49
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Join us in this episode as we explore the world of physical therapy models. Our special guest, Dr. Matt Rutledge, shares his expertise in examining the pros and cons of cash-based and insurance-based approaches. Additionally, we take a closer look at CrossFit, discussing how to get started and the unique factors to consider. Gain valuable insights …
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Join us in this insightful episode as we dive into the world of stress management. In today's fast-paced world, stress has become an all-too-familiar presence, impacting our mental and physical well-being. But fear not, as we explore the art of stress management and provide practical tips to help you navigate life's challenges with ease. We discuss…
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#19 - Maintaining Optimal Pelvic Floor Health with Guest Dr. Rachel Neill
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Join us for an enlightening interview with Dr. Rachel Neill, a certified pelvic floor physical therapist. In this episode, Dr. Neill shares her expertise, shedding light on a subject often shrouded in silence. Discover the significance of pelvic floor physical therapy, learn how to prevent pain and dysfunction, and gain insights into distinguishing…
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Myth-conceptions Series. Join us in this captivating episode as we debunk the age-old saying, "Don't lift more than 10 pounds" after surgery or injury. With a blend of research and clinical expertise, we illuminate the truth behind this common misconception. In our quest for knowledge, we dive into the intricacies of tissue healing, kinesiophobia, …
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Myth-conceptions Series. Join us as we find the truth behind the widely debated question, "Do carbs make people fat?" Navigating through a sea of misconceptions, we embark on a journey backed by research and clinical experience to shed light on this controversial topic. Dive into the depths of nutrition as we explore the intricacies of BMI, body fa…
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Welcome to our podcast episode "The 100 Push-up Challenge Recap," where Dr. Cam and Anibal discuss the physical and mental benefits of challenging yourself to do 100 push-ups every day for 30 days. Push-ups are a classic exercise that target multiple muscle groups, including the chest, shoulders, triceps, and core. They are a great way to build str…
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Myth-conceptions Series. Join us on an intriguing exploration of stretching as we debunk common misconceptions. In this episode, we uncover the truth behind the question, "Is stretching necessary?" Prepare for a thought-provoking discussion on muscle tension, the impact of the nervous system, and the difference between muscle tightness and contract…
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#14 - Is squatting bad for your knees/back?
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Myth-conceptions Series. Join us in this episode as we unravel the truth behind the squat! Prepare to have your perspective challenged as we dive deep into the research and tap into clinical expertise to debunk common misconceptions. Brace yourself for the burning question: "Is squatting bad for your knees or back?" Will the squat prove to be a h…
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Myth-conceptions Series. Join us in this episode as we dive into the deadlift, unraveling common misconceptions and shedding light on evidence-based research. We address the prevalent question, "Is deadlifting bad for your back?" Discover whether deadlifting is a curse or a cure for low back pain and explore why it holds significance in strength tr…
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Myth-conceptions Series. Explore the truth behind common running myths and gain insights from research and clinical practice in this episode. We discuss misconceptions and address the question, "Is running bad for your knees?" Discover the impact of footwear, running form, and common injuries on your running experience. Many individuals believe tha…
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Supplements: Take it or leave it? Part 3 In this episode, learn about multivitamins and pre-workout supplements. Find out if multivitamins are effective, relevant, and provide long-term benefits. We also explore the reality of pre-workout supplements, examining their actual impact on energy levels and performance. As we examine the science underlyi…
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