Bodyweight Supplement Dosing: Creatine, Caffeine, Beta-Alanine and More with Doug Larson, Travis Mash & Dr. Mike Lane #838

In this episode, Dr. Tommy Wood returns to Barbell Shrugged for part two of a deep conversation on brain health, cognitive decline, and the daily habits that shape long-term mental performance. Joined by Doug Larson, Travis Mash, and Dr. Mike Lane, Tommy unpacks why oral health matters far more than most people realize, explaining how gum disease, oral bacteria, and chronic inflammation may contribute not only to cardiovascular disease but also to dementia risk. The crew also digs into the importance of sensory input, from hearing and vision to social interaction, and how losing those inputs over time can quietly accelerate cognitive decline. The conversation then shifts into sleep, where Tommy breaks down what actually matters most for protecting the brain. Rather than obsessing over perfect sleep scores or chasing an arbitrary eight-hour target, he argues that the biggest levers are sleep opportunity, regularity, and avoiding behaviors that wreck sleep architecture. The group explores the different roles of REM and deep sleep, how sleep supports emotional processing, learning, and metabolic cleanup in the brain, and why wearables can be useful for trends without being trusted too literally. They also cover naps, alcohol, caffeine, common sleep aids, magnesium, chamomile, and why worrying too much about sleep can itself become part of the problem. Finally, the episode broadens into brain risk and brain resilience in the modern world. Tommy highlights major risk factors for cognitive decline including hearing loss, high blood pressure, diabetes, smoking, obesity, alcohol, air pollution, and toxic exposures like lead and other environmental contaminants. He also gives a nuanced take on technology, arguing that video games, digital tools, and even AI can be either brain-supportive or brain-eroding depending on how they are used. When technology expands your capabilities, it can sharpen cognition. When it replaces thinking entirely, it can weaken the very skills you are trying to preserve. This episode is a practical roadmap for anyone who wants to think more clearly, age better, and protect their brain with smarter everyday decisions. Links: Doug Larson on InstagramCoach Travis Mash on Instagram

In this episode, Doug Larson sits down with Coach Travis Mash and Dr. Mike Lane to challenge the "one-size-fits-all" approach to supplement dosing. They break down why most labels are effectively written for an average-sized person, and why that matters when you're 100 pounds soaking wet, or a 300-pound lineman. Using real stories (like a 450 mg caffeine pre-workout for a small athlete and the classic "I couldn't sleep" aftermath), the crew lays out a simple north star: doses should  scale with body weight, and you should take an amount specific to your body size. From there, they get practical on what works, what's overhyped, and how to time things. Dr. Lane explains beta-alanine as an intramuscular buffer (via carnosine) that helps athletes push harder in the anaerobic "pain cave," but only if it's taken consistently for weeks, not as a one-off. They compare that to sodium bicarbonate as a more acute strategy that can help performance but comes with GI risk if you don't practice it ahead of time. Along the way, they call out a common industry trap: under-dosed formulas, proprietary blends, and products that sound impressive but contain amounts too small to matter. They wrap by narrowing down the essentials: creatine as a daily staple for most people (and potentially higher doses for cognitive benefits, especially under sleep deprivation), plus basics like protein and targeted use of supplements based on training demands. The conversation also goes deep on magnesium, why many people are likely low, how it supports relaxation and recovery, and why the form matters (bisglycinate/threonate etc). The big takeaway: match the supplement to the goal, match the dose to the body, and build your plan on quality ingredients, effective amounts and repeatable habits. Links: Doug Larson on InstagramCoach Travis Mash on Instagram

In this episode, Doug Larson, Dr. Mike Lane, and Coach Travis Mash sit down with Dr. Andrew Jagim, Director of Sports Medicine Research for the Mayo Clinic Health System, to talk about what actually works for building stronger, more resilient young athletes. Andrew shares how his applied research feeds directly back into real-world coaching, especially for under-resourced D3 athletes, and why the best youth training is simple, fast, and consistent. The group also trades notes on training their own kids: short sessions, minimal setup, and keeping things engaging so the habit sticks for life. They break down practical youth strength programming: unilateral work for stability (step-ups, lunges), basic patterns (kettlebell deadlifts, goblet squats, push-ups), and building hips/glutes to protect knees, especially for tall, fast-growing athletes where coordination and lever changes force constant "auto-regulation." A major theme is injury prevention without turning training into a grind: 15–25 minute workouts, circuits/supersets, park workouts with med balls and kettlebells, and even sneaky "commercial break" core work to keep kids moving while still letting them be kids. The conversation shifts into sports nutrition, body composition, and a more athlete-friendly way to talk about physique, Fat-Free Mass Index (FFMI). Andrew explains how FFMI is calculated, what typical ranges look like for male and female athletes, and why it can be a more positive metric than body fat percentage, especially for female athletes where messaging can backfire. They close with a nuanced look at weight cutting in wrestling and combat sports: why massive cuts are physiologically brutal, how rules differ inside vs. outside the U.S., and why frequent dehydration (like in-season scholastic wrestling) is a completely different risk profile than occasional cuts with longer recovery windows. Links: Doug Larson on InstagramCoach Travis Mash on Instagram

In this episode, Doug Larson sits down with Dr. Mike Lane and Coach Travis Mash to break down one of the most effective tools in strength and conditioning: heavy carries. From farmer's walks and yoke carries to unilateral overhead and bottoms-up kettlebell variations, they explore why these simple movements deliver massive returns. The group discusses programming strategies, including time and load progressions, limiting overhead carries for sport specificity, and using tools like the trap bar for heavy work. They also explain how carries are self-instructive for bracing, build spinal and scapular stability, and develop grip strength that transfers directly to sport and daily life. The conversation expands into conditioning, youth training, and coaching philosophy. They unpack rucking versus running for sustainable cardio, strongman medleys for high-intensity conditioning, and how suitcase carries target often-neglected stabilizers like the quadratus lumborum and glute medius. The episode also tackles the controversial topic of thoracic flexion under load and the broader risk-versus-reward discussion in high-performance training. Ultimately, the message is clear: heavy carries are simple, scalable, and effective. Links: Doug Larson on InstagramCoach Travis Mash on Instagram

In this episode, Dr. Stephen Cabral joins Doug Larson and Dr. Mike Lane to break down how he went from a decade-long "idiopathic illness" in his teens to building one of the biggest health education platforms in the space, including more than 3,600 daily podcast episodes. Cabral shares the turning points in his own recovery: years of heavy antibiotic exposure, chronic stress, gut dysbiosis (candida, H. pylori, SIBO), and even mercury accumulation from frequent tuna intake. That personal case study becomes the foundation for how he now thinks about root-cause medicine versus symptom suppression, and why conventional care often waits until labs fall out of range before acting. The conversation dives into Cabral's framework for how chronic issues typically develop: nervous system stress leads to endocrine disruption, which then cascades into immune dysfunction, often amplified by gut-driven inflammation. He explains a clear process-of-elimination approach to gut health, why bile flow and motility have become increasingly important as the science has evolved, and how stress management is often the missing link. Cabral also breaks down why resonance breathing can be one of the fastest ways to shift physiology, how he uses wearables like Oura and HRV tools without overwhelming clients, and why the best plan is always the one someone will actually follow. Finally, the group zooms out to the future of health and longevity. They discuss biological age testing, emerging longevity research, and the realities of training and recovery as you get older. Cabral shares how his practice balances structured lab testing, repeatable protocols, and ongoing accountability so clients don't just get a plan, but learn how to sustain results long term. Links: Doug Larson on InstagramCoach Travis Mash on Instagram

In this episode of Barbell Shrugged, Doug Larson, Travis Mash (powerlifting world champion), and Dr. Michael Lane break down how to deadlift across the entire lifespan, from kids learning to hinge to lifters in their 40s, 50s, and beyond chasing strength without paying for it later. They start with youth training principles that actually work: keep it simple, keep it safe, and keep it fun. Kettlebell deadlifts and goblet squats win early because they naturally put kids in solid positions with minimal coaching, while the real focus is learning a neutral spine, good mechanics, and building a positive relationship with training. Next, the conversation moves into the teen and peak-performance years, when athletes can build serious capacity and eventually push heavier weights. The guys lay out practical programming that prioritizes technique and volume tolerance over ego lifting, including linear periodization, conservative maxing through heavy triples, and velocity-based thresholds to keep athletes away from breakdown reps. They also dig into why deadlifting is not one-size-fits-all. Anthropometrics drive stance choices and sticking points, and the best assistance work depends on what is actually limiting you, whether that is front squats for getting the bar moving, RDL variations and bands for lockout strength, or staples like glute-ham raises and reverse hypers for posterior chain durability. Finally, they tackle the strength versus functional training debate and bring it back to real-world outcomes. Strength training builds the engine, sport practice is the most functional skill work, and instability training has a place but is not where max force gets built. From there, they map out how deadlifting evolves with age: more attention to stimulus-to-fatigue ratio, smarter variations like blocks, deficits, and trap bars with high handles, more respect for recovery, and more intentional periodization. The throughline is simple. Deadlifting can stay in your life forever, but the version of deadlifting you choose should match your body, goals, and season, not your pride. Links: Doug Larson on InstagramCoach Travis Mash on Instagram

Dr. Gabrielle Lyon returns to Barbell Shrugged with Doug Larson, Travis Mash, and Dr. Mike Lane to lay out a simple case: muscle is the missing centerpiece of modern health care. Our culture's weight loss obsession has distracted us from the bigger problem, under-muscled, metabolically unhealthy people aging into frailty. Drawing from her training in nutritional sciences and geriatrics, Gabrielle explains why obesity is often a symptom of poor skeletal muscle health, and why longevity depends on preserving strength, power, and mobility, not just shrinking the scale. They break down "muscle quality," including fat infiltration into muscle (IMAT), and why muscle should look more like a clean "filet" than a marbled "wagyu." Doug shares how advanced imaging can reveal hidden issues, including how an old hip injury showed major asymmetry and elevated fat infiltration in a specific muscle he never would have identified otherwise. The point is clear: it's not only about having more muscle, it's about building trained, functional muscle that improves metabolic health and supports the brain and cardiovascular system. From there, the conversation hits GLP-1s and hormone therapy. Gabrielle calls GLP-1s a powerful tool, but warns we risk trading the obesity epidemic for a sarcopenia epidemic if weight loss isn't paired with resistance training and adequate protein. She argues dosing and personalization matter, and muscle-building interventions deserve the same seriousness as fat-loss prescriptions. They close with protein strategy, why the RDA is a minimum, why higher intakes tend to perform better, and why anyone over 35 or dieting should prioritize at least one higher-protein meal, often around 50 grams. Gabrielle wraps with her upcoming release, Forever Strong: The Playbook, a tactical field guide with evidence-based protocols for training, recovery, and durable health. Links: https://drgabriellelyon.com/ https://www.instagram.com/drgabriellelyon/ https://www.youtube.com/@DrGabrielleLyon Order FOREVER STRONG: https://drgabriellelyon.com/forever-strong/ Order THE FOREVER STRONG PLAYBOOK: https://drgabriellelyon.com/playbook/ Doug Larson on InstagramCoach Travis Mash on Instagram

In this episode of Barbell Shrugged, Doug Larson is joined by longtime co-host Travis Mash and new co-host Dr. Mike Lane for a return visit from one of the show's most popular guests, Dr. Tommy Wood. Tommy breaks down the core thesis of his new book, The Stimulated Mind (releasing March 24), which uses dementia prevention as the headline but is really about boosting cognition at every stage of life. The crew sets the tone early: brain health is not "old people stuff," it's performance, learning, and resilience, built daily through how you live and how you train. Tommy makes the case that "optimization" only works when it fits real life, and that the brain adapts like the body: sleep, nutrition, and exercise support it, but you still have to "train the brain" with demanding learning and skills. He outlines a practical learning dose-response, roughly 30–90 minutes of deep challenge per session, 2–3 times per week as a sweet spot for consolidation, while acknowledging the power of daily touchpoints for habit formation (Doug's Duolingo streak and the "don't break the chain" approach). From there, they go deep on exercise modalities and cognition: aerobic work and interval training improving hippocampal function (memory), high-intensity work potentially driving brain benefits through lactate → local BDNF, and coordinative/open-skill sports (racket sports, dancing, martial arts) producing outsized brain returns for the same physical strain. The conversation closes with a fast but important run through risk, genetics, and lifestyle: Tommy explains ApoE4 as a risk multiplier that's highly environment-dependent, amplifying bad inputs (inflammation, poor metabolic health) but also amplifying the benefits of doing the basics well. They hit the big nutrition levers for cognition; omega-3s, key B vitamins (methylation), vitamin D, iron, plus polyphenol-rich foods (berries, cocoa, coffee/tea), and squash the common "red wine" rationalization by emphasizing net outcomes (sleep and brain volume matter). Finally, Tommy emphasizes the under-rated keystone: social connection and pro-social behavior, arguing that the Mediterranean "diet" is really a Mediterranean lifestyle, and that isolation can erase many of the benefits of even a perfect nutrition plan. Links: Doug Larson on InstagramCoach Travis Mash on Instagram  

In this episode of Barbell Shrugged, Doug Larson is joined by longtime co-host Travis Mash and new co-host Michael Lane as they welcome back John Rusin for his first appearance on the show in five years. The conversation opens with a candid transition moment for the podcast, acknowledging Anders Varner's departure and setting the stage for a new chapter of Barbell Shrugged. From there, the crew dives straight into Rusin's background in sports performance, physical therapy, and global coaching, including his work with elite athletes, Olympic committees, and thousands of coaches through his Pain-Free Performance system. The heart of the episode centers on biomechanics, individual anatomy, and why "one-size-fits-all" coaching models fail athletes over the long term. Rusin breaks down how differences in femur length, hip structure, and torso proportions radically change how people should squat, hinge, and load movements. The group explores why goblet squats are one of the most universally joint-friendly tools, how assessment should guide exercise selection, and why chasing perfect technique without context often leads to chronic pain. The discussion also highlights the importance of strategic variability, offseason training, and removing aggravating patterns rather than blindly pushing through discomfort. The episode closes with a deep look at Rusin's new book Pain-Free Performance, a multi-year project born out of burnout, injury, and a desire to preserve his system in a lasting format. Rusin explains who the book is for, coaches, athletes, and everyday people alike, and why long-term health, movement quality, and consistency ultimately drive performance and longevity. From youth sports specialization to elite training volume and survivorship bias, this episode delivers a grounded, experience-driven perspective on how to train hard, stay healthy, and perform at a high level for decades, not just a season. Links: Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body Dr. John Rusin WebsiteDr. John Rusin on InstagramDoug Larson on InstagramCoach Travis Mash on Instagram

In this episode of Barbell Shrugged, Doug Larson and Travis Mash officially welcome Dr. Mike Lane as the show's new co-host. Mike shares his full origin story, from growing up a sports-loving kid in St. Louis, to discovering strength and conditioning in college, to earning his PhD and becoming a professor of exercise physiology. Along the way, he reflects on the mentors who shaped his thinking, including time spent around Westside Barbell, Olympic lifting culture, and elite academic labs that blended hard training with hard science. The conversation dives deep into the intersection of real-world performance and research. Mike breaks down his work with tactical populations like firefighters and law enforcement, explaining why traditional fitness tests often fail to reflect the actual demands of the job. They explore load carriage, heat stress, aerobic capacity, and why durability, not just raw fitness, determines success in high-stakes environments. Finally, Mike opens up about his own competitive journey across powerlifting, strongman, Olympic lifting, and Highland Games. From pulling 750+ pounds in competition to learning hard lessons about longevity, ego, and smart training, this episode captures what it looks like to stay strong, curious, and competitive into your 40s. With Mike Lane stepping into the co-host role, Barbell Shrugged enters a new chapter, one grounded in experience, science, and a deep respect for the iron game. Links: Doug Larson on Instagram Coach Travis Mash on Instagram