Episode 271: The "Twist" That Improves Your Workouts

What if the biggest limitation in your training isn't effort but the fact that your exercises don't align with how your muscles are actually designed to move?   In this episode of The MOVEMENT Movement, Steven Sashen speaks with Michael Kamalu, Founder of Dr. Gains, who explains why "perfect form" varies by body, how regional muscle activation affects strength and development, and why conventional workouts often neglect rotational movement. He also shares the thinking behind the Gains Hammer, a tool he designed to better load rotational movement and help people train muscles through a more complete range of motion.   Key Takeaways: → Generic workout advice cannot fully account for individual anatomy, goals, and injury history. → Different regions of the same muscle can respond differently depending on angle, speed, and resistance. → Perfect form is not universal because anatomy can vary significantly from person to person. → Understanding your starting anatomy can help you train more effectively and realistically. → The biceps, rotator cuff, pronators, and supinators all play important roles in rotational movement.   Michael Kamalu is the founder of Dr. Gains and an entrepreneur with a background in medicine, research, health, and fitness. He trained at the Mayo Clinic School of Medicine on a full scholarship and published research with an orthopedic surgeon for a professional sports team before leaving medicine to build three seven-figure companies in health and fitness.   His work now focuses on solving practical training problems through product innovation and education. After repeatedly seeing grip strength limit performance before the target muscle was fully challenged, and recognizing the lack of effective tools for loading rotational movement, Michael spent three years developing the Gains Hammer through 17 prototypes.   Today, more than 260,000 people follow his research and training content on YouTube, including physicians, therapists, coaches, and fitness professionals.   Connect With Michael: Website: https://www.dr-gains.com/ Links Mentioned in Episode: https://www.kickstarter.com/projects/michaelkamalu/gains-hammer?utm_source=chatgpt.com Facebook: https://www.facebook.com/doctorgains/ Instagram: https://www.instagram.com/drgains_official LinkedIn: https://www.linkedin.com/in/michael-kamalu/ TikTok: https://www.tiktok.com/@drgains_official YouTube: https://www.youtube.com/drgains   Connect with Steven: Xero Shoes: https://xeroshoes.com/ Join the MOVEMENT Movement: https://jointhemovementmovement.com/ X: https://x.com/XeroShoes Instagram: https://www.instagram.com/xeroshoes/ Facebook: https://www.facebook.com/xeroshoes

You don't need a perfect diet, extreme workouts, or the latest biohack to improve your health span; you need sustainable habits you can maintain. In this episode of The MOVEMENT Movement, Steven Sashen speaks with Dr. Jennifer Timmons, MD, Longevity Physician and the Founder and Medical Director of Timmons Wellness, who explains how movement, nutrition, emotional health, and sleep form the foundation for maintaining health and vitality as we age. She shares practical approaches to building strength, incorporating movement throughout the day, improving sleep quality, eating primarily whole foods, and using small, consistent changes to create meaningful long-term improvements. Jennifer also discusses how daily habits can influence epigenetics, why it's never too late to begin improving fitness, and how simple movement and strength tests can provide insight into functional health. Key Takeaways: → Small improvements across different areas of health can compound over time when practiced consistently. → Nutrition can be individualized, but prioritizing whole foods, adequate protein, and fiber provides a solid foundation. → Daily movement doesn't have to happen in one long workout; you can spread it across shorter periods throughout the day. → Progressive overload can help people build strength by gradually increasing repetitions or weight. → Making exercise easier to start by removing barriers, starting with a manageable amount, and building consistency can help establish a lasting movement habit. Dr. Jennifer Timmons, MD, is a Longevity Physician and the Founder and Medical Director of Timmons Wellness, a concierge medical practice providing hyper-personalized healthcare. With over 10 years of experience practicing traditional primary care at UCLA Health, along with advanced training in Functional and Integrative Medicine, Precision Medicine, and Longevity Medicine, Dr. Timmons is committed to helping people enjoy longer, healthier lives through a customized care model. Her expertise includes hormone optimization, metabolic and cardiovascular health, proactive disease prevention, weight management, and more, blending proven strategies with innovative technologies. As Founder and Medical Director of Timmons Wellness, she helps people move beyond basic wellness toward longevity medicine and build sustainable habits that increase not just the years of their lives, but their number of healthy years.  Connect With Dr. Timmons: Website: https://timmonswellnessmd.com/ Instagram: https://www.instagram.com/jennifertimmonsmd LinkedIn: https://www.linkedin.com/in/jennifertimmonsmd/ TikTok: https://www.tiktok.com/@jennifertimmonsmd Connect with Steven: Xero Shoes: https://xeroshoes.com/ Join the MOVEMENT Movement: https://jointhemovementmovement.com/ X: https://x.com/XeroShoes Instagram: https://www.instagram.com/xeroshoes/ Facebook: https://www.facebook.com/xeroshoes

Walking is something most of us do every day without thinking, but the way you move may reveal far more about your health than you realize. In this episode of The MOVEMENT Movement, Steven Sashen speaks with Courtney Conley, DC, Founder and CEO of Gait Happens, who explains how walking speed, sensory input, foot strength, mobility, and the big toe can affect balance, efficiency, pain, and healthy aging. Courtney also shares practical ways to improve walking, including gradually spending more time barefoot, choosing footwear that respects the foot's natural anatomy, strengthening the feet, and using simple cues to walk taller, faster, and softer. Key Takeaways:→ Walking speed is considered an important health indicator and may provide clues about future physical and neurological decline. → Brisk, intentional walking can be more efficient than the slow, guarded gait people often adopt when in pain.→ Walking taller, faster, and more softly can help reduce overstriding and promote a smoother gait. → Healthy walking depends on foot strength, mobility, balance, and the feet's ability to interact naturally with the ground. → Difficulty walking barefoot may reflect a deconditioned foot rather than proof that the foot permanently needs external support.  Dr. Courtney Conley is a nationally bestselling author, an international educator, and a leading authority on foot and gait health. She is the founder of Gait Happens, a global education company that helps people restore foot function through science-backed training, professional education, and personalized care.  With nearly 25 years of clinical experience, Dr. Conley has worked with professional athletes from organizations such as the Phoenix Suns, New York Yankees, Cleveland Browns, New York Giants, and San Francisco 49ers. She also serves as Head of Patient Care at Total Health Solutions and Total Health Performance in Lakewood, Colorado.   Her book, Walk, became a USA Today and Amazon bestseller. Dr. Conley has appeared on The Peter Attia Drive, Diary of a CEO, CBS Mornings, and Fox & Friends, where she shares her belief that strength, mobility, and long-term health begin from the ground up.   Connect With Courtney: Website: https://gaithappens.com/ Instagram: https://www.instagram.com/gaithappens/ https://www.instagram.com/drcourtneyconley/ Facebook: https://www.facebook.com/gaithappens/ LinkedIn: https://www.linkedin.com/in/drcourtneyconley/ https://www.linkedin.com/company/gait-happens/   Connect with Steven: Xero Shoes: https://xeroshoes.com/ Join the MOVEMENT Movement: https://jointhemovementmovement.com/ X: https://x.com/XeroShoes Instagram: https://www.instagram.com/xeroshoes/ Facebook: https://www.facebook.com/xeroshoes

What would happen if your daily walk became a practice for energy, balance, breath, and a clearer mind? In this episode of The MOVEMENT Movement, Steven Sashen speaks with Dr. Jacques MoraMarco, Co-Founder of the International Sun Tai Chi Association, and Dr. Yun Kim, Founder of Emperor's Wellness, who share the movement principles behind their book, Walking Your Way to Vitality. They introduce six walking practices that integrate natural movement with breathwork, mindful awareness, Tai Chi, Qigong, balance training, and traditional walking techniques. Together, they explain how to start with simple, accessible practices and build a regular walking routine that feels more focused, energizing, and enjoyable.  Key Takeaways: → Walking can become more intentional when you add breath, posture, awareness, and attention to your body's movement. → The widely cited 10,000-step target was a marketing concept, so a sustainable daily movement goal matters more than chasing a single universal number. → Mindful walking invites you to shift your attention away from past regrets and future worries and toward your breath, feet, and surroundings. → Mindfulness is not about forcing thoughts to disappear; it is about gently bringing attention back to the present when the mind wanders. → Tai Chi-inspired animal walks can offer accessible ways to improve balance, weight shifting, posture, and fall-prevention skills. Dr. Jacques MoraMarco, a doctor of traditional East Asian medicine, has been a licensed acupuncturist since 1977 and took the first acupuncture licensing examination in California. He apprenticed with See Han Kim, a renowned teacher of traditional East Asian medicine who trained in a monastic setting. He completed his postgraduate work at the École d'Acupuncture in Paris. From 1994 to 2004, he studied Sun tai chi with Sun Shurong in Beijing, China, and is a fourth-generation lineage holder of Sun tai chi. He is a cofounder of the International Sun Tai Chi Association. Dr. MoraMarco is dean emeritus at the former Emperor's College of Traditional East Asian   Dr. Yun Kim is the founder of Emperor's Wellness, a traditional East Asian medicine doctor, a fifth-generation Sun tai chi lineage student, and a mindful meditation practitioner for the past twenty years. A licensed acupuncturist in California, she completed her doctoral clinical rotation at the VA Greater Los Angeles Health System's PTSD clinic and maintains an acupuncture practice in Los Angeles. She earned her Doctor of Education from the University of Southern California's Rossier School of Education. Connect With Dr. MoraMarco and Dr. Kim:Website: https://www.suntaichi.com/ https://www.emperors.edu/  Facebook: https://www.facebook.com/EmperorsCollege X: https://www.facebook.com/EmperorsCollege Connect with Steven:Xero Shoes: https://xeroshoes.com/  Join the MOVEMENT Movement: https://jointhemovementmovement.com/  X: https://x.com/XeroShoes  Instagram: https://www.instagram.com/xeroshoes/  Facebook: https://www.facebook.com/xeroshoes 

What if the exercises that look the strangest are the ones that can help your body move, react, and perform better in real life?  In this episode of The MOVEMENT Movement, Steven Sashen speaks with Sam Davis, Founder of Neurologic Fitness Training Systems, who shares his unconventional approach to training, including long-duration isometrics, depth drops, plyometric-style impact work, and exercises designed to help the brain and body feel safer under stress. Together, they explore why unusual-looking movements may build stronger tendons, enhance force absorption, improve confidence, and foster more resilient movement patterns for athletes and everyday people alike. Key Takeaways: → Long-duration isometrics can challenge the body and brain in powerful ways. → The ISO extreme lunge trains strength, mobility, focus, and tolerance. → Landing hard after controlled drops can help prepare the body for real-world impact. → Athletes need to train for the forces they encounter in their sport. → Foot feedback plays a major role in balance, movement, and safety. Sam Davis is the founder of Neurologic Fitness Training Systems and a Jacksonville Beach–based strength coach and personal trainer specializing in neurologic performance training and pain relief. With a master's degree in Exercise Science from Middle Tennessee State University and more than 10 years of coaching experience, Sam has worked in collegiate, professional, and private settings, including with MTSU, Lipscomb University, and the Jacksonville Jaguars' strength and conditioning staff. Sam helps athletes and active adults bridge the gap from pain relief to peak performance. He specializes in advanced neurologic training methods, including The SQUARE 1 System, Z-Health, and Reflexive Performance Reset, to help clients address nervous system dysfunction, improve movement quality, reduce chronic pain, and return to high performance. Connect With Sam:Website: https://www.neurologicfitness.com/ Instagram: https://www.instagram.com/neurologicfitness Facebook: https://www.facebook.com/p/NeuroLogic-Fitness-Training-Systems-61578841028673/ Connect with Steven: Xero Shoes: https://xeroshoes.com/ Join the MOVEMENT Movement: https://jointhemovementmovement.com/ X: https://x.com/XeroShoes Instagram: https://www.instagram.com/xeroshoes/ Facebook: https://www.facebook.com/xeroshoes

The London Marathon witnessed a groundbreaking moment when the first two runners crossed the finish line in under two hours. The newly designed Adidas shoes, weighing just 97 grams, feature a stack height just shy of the Olympic limit, enhancing running efficiency and challenging previous beliefs about the possibility of sub-two-hour marathons. Steven Sashen acknowledges this achievement as legitimate, despite the potential shoe-related advantages. He emphasizes the crucial role of the shoes' lightweight design and stack height in affecting stride length and energy expenditure, drawing parallels with Dr. Phil Mathetone's theory that running barefoot on smooth surfaces could achieve similar results. While celebrating the runners' remarkable performance, Steven prompts a discussion on the influence of advanced shoe technology in pushing the boundaries of competitive running. Connect with Steven: Xero Shoes: https://xeroshoes.com/  Join the MOVEMENT Movement: https://jointhemovementmovement.com/  X: https://x.com/XeroShoes  Instagram: https://www.instagram.com/xeroshoes/  Facebook: https://www.facebook.com/xeroshoes   

What if one subtle collapse in your lower body is quietly driving most of your pain, stiffness, and "mystery" injuries? In this episode of The MOVEMENT Movement, Steven Sashen speaks with Dr. Mike Wasilisin, Founder and CEO of MoveU, who breaks down why most pain and injuries trace back to a few predictable misalignment patterns. After running a sports injury clinic and later selling it to build MoveU, he now teaches movement and alignment methods for everyday people and also teaches in chiropractic and PT education settings. In this episode, Mike explains valgus collapse, hip and spinal compensation, scapular position, and why minimalist footwear and better body awareness can help you move with greater durability and less inflammation. Key Takeaways: → Valgus collapse, where the knee caves inward, contributes to issues ranging from foot pain to knee and hip problems. → Foot position matters, and toes turned outward often reinforce poor knee tracking over time. → Misalignment shifts the load to the arch and soft tissues instead of distributing the force properly. → Hip drop from poor alignment can lead to compensations and increased back stress. → Posture determines stress distribution, with hyperextension loading joints and flattening loading discs.  Dr. Mike Wasilisin's journey in healthcare and fitness began in 2000 at a chiropractic rehab clinic while he was earning a Psychology degree from Kent State, which he completed in 2004. In 2009, he earned his doctorate in chiropractic from Palmer College, specializing in body mechanics, strength training, pain psychology, and soft-tissue therapy using TPI, ART, FMS, and SFMA. From 2009 to 2017, he built a thriving private practice in San Diego and began teaching Kinesiology at California State University while running CaliSpine, a clinic specializing in low-back pain rehabilitation. After a viral quadratus lumborum video reached 4 million views in 2015, he committed to going fully online, frustrated by the limitations of traditional healthcare. That led to the creation of MoveU in 2016, a movement that helps people take control of their bodies through structured programs free from insurance red tape. Now, with over 3 million social media followers and more than 150,000 people having gone through MoveU programs, the impact continues to grow. Featured in Men's Health, CBS, and Live with Mark & Kelly, Dr. Mike's mission is clear—helping people stop treating pain as an emergency and start recognizing it as a lifestyle issue that can be addressed through awareness, movement, and a long-term plan. Connect With Mike: Website: https://moveu.com/ Instagram: https://www.instagram.com/moveu/ TikTok: https://www.tiktok.com/@moveu YouTube: https://www.youtube.com/moveu Connect with Steven:Xero Shoes: https://xeroshoes.com/ Join the MOVEMENT Movement: https://jointhemovementmovement.com/ X: https://x.com/XeroShoes Instagram: https://www.instagram.com/xeroshoes/ Facebook: https://www.facebook.com/xeroshoes

What if something as simple as changing your shoes could dramatically reduce your risk of falling and improve your overall mobility?   In this episode of The MOVEMENT Movement, Steven Sashen interviews Erin Futrell, PT, MPT, PhD, Associate Professor of Physical Therapy at Springfield College and a researcher in natural movement and foot health, who shares groundbreaking findings on how footwear affects balance and fall risk. Her research shows that transitioning to minimalist shoes can significantly improve stability in older adults, potentially reducing the risk of life-altering falls. Drawing from her work in physical therapy and exercise physiology, Erin explains how strengthening the intrinsic muscles of the feet can transform mobility, prevent injury, and enhance overall function.   Key Takeaways: → Minimalist shoes can greatly enhance balance, which directly lowers the risk of falling. → A gradual switch to minimalist shoes is crucial to prevent negative effects like calf pain. → Sensory feedback from the ground improves balance. → Footwear impacts the whole kinetic chain of the body. → Switching to minimalist shoes often results in a shorter stride length.   Erin Futrell, PhD, has been a physical therapist since 2007 and a board-certified specialist in orthopedic physical therapy since 2010. She has practiced clinically in Atlanta, GA, Boston, MA, and Springfield, MA, working with the general population as well as recreational and professional athletes. Her doctoral dissertation focused on impact-reducing gait retraining methods for runners and was conducted at The Spaulding National Running Center in Cambridge, MA. Futrell is the founder and director of the Foot Intrinsic Testing and Training Lab (FiTT Lab), where she and her team conduct research to better understand and enhance foot function for people of all ages and ability levels. Futrell teaches courses related to therapeutic interventions, physical agents, and musculoskeletal physical therapy.   Learn more about Erin's study here: https://karger.com/ger/article/doi/10.1159/000550264/942122/Effects-of-Long-Term-Minimal-Footwear-Use-on-Fall To learn more about the other articles mentioned, please visit the following: The (FiTT Lab) Foot intrinsic Testing and Training Lab: https://gulick.springfield.edu/fitt/ Study by Curtis, et al. They measured "experienced" minimal footwear users (avg. of 2.5 years of use) and found they had higher arch and greater foot strength than conventional shoe users. They also had a separate group of conv. shoe users wear minimal footwear for 6 months and found it resulted in similar foot strength as the experienced group (but they didn't see a change in arch height after 6 months): https://www.nature.com/articles/s41598-021-98070-0Curtis R, Willems C, Paoletti P, D'Août K. Daily activity in minimal footwear increases foot strength. Sci Rep. 2021 Sep 20;11(1):18648. doi: 10.1038/s41598-021-98070-0. PMID: 34545114; PMCID: PMC8452613. Connect With Erin:Email: [email protected] Connect with Steven: Xero Shoes: https://xeroshoes.com/ Join the MOVEMENT Movement: https://jointhemovementmovement.com/ X: https://x.com/XeroShoes Instagram: https://www.instagram.com/xeroshoes/ Facebook: https://www.facebook.com/xeroshoes

Have you ever wondered why changing shoes helps for a while, only for the same pain to come back? This conversation will change how you think about feet, form, and "support." In this episode of The MOVEMENT Movement, Steven Sashen speaks with Jae Gruenke, Certified Feldenkrais Practitioner and founder of The Balanced Runner™, who explains why many runners stay stuck in pain even after new shoes, inserts, or medical treatment. Often called the "wise woman of running," she's helped runners and triathletes, from beginners to Olympians, improve performance and resolve chronic issues through neuromuscular reeducation and movement learning. Together, she and Steven Sashen unpack the cushioning vs minimalist debate and reveal the overlooked forces and compensation patterns that determine whether your stride feels easy or keeps fighting you.  Key Takeaways:→ Your nervous system governs movement choices, often limiting range and load as a protective strategy. → Improved coordination reduces effort and unlocks "already-there" strength.→ Foot soreness on pavement isn't automatic. Pain can signal excess horizontal force, not the hard ground. → Chronic pain often creates compensation loops, making people double down on the pattern that caused the problem because it feels safest.→ Movement reeducation can reveal the true driver of your chronic pain. Jae Gruenke is a Certified Feldenkrais Practitioner, running technique expert, and founder of The Balanced Runner™. Often called the "wise woman of running," she helps runners and triathletes—from beginners to Olympians—relieve pain, move more efficiently, and improve performance, especially when issues persist despite medical treatment. A former professional dancer, Jae studied modern dance at Bennington College and Williams College and performed with New York City-based companies for more than a decade. Her work with choreography that required sustained outdoor running sparked a deep study of running mechanics, using her Feldenkrais training to make running feel easier and more enjoyable—then teaching those principles to others. Her work has been featured in outlets including Runner's World UK and the Minneapolis Star-Tribune, and she contributed to Dr. Mark Cucuzzella's 1-2-3 Run program for the US Air Force. Connect With Jae:Website: https://www.balancedrunner.com/ Connect with Steven:Xero Shoes: https://xeroshoes.com/ Join the MOVEMENT Movement: https://jointhemovementmovement.com/ X: https://x.com/XeroShoes Instagram: https://www.instagram.com/xeroshoes/ Facebook: https://www.facebook.com/xeroshoes

What you put on your feet can quietly sabotage your technique or unlock a level of performance you didn't know you had. In this episode of The MOVEMENT Movement, Steven Sashen speaks with Denis Vasilev, MA, 11x Kettlebell World Champion, IKO Master Coach & Founder, who returns to break down the overlooked performance variable most lifters ignore: footwear. A multiple-time kettlebell sport champion and elite-level competitor, Denis recently won a competition with 85 reps in 10 minutes using double 32kg in the long cycle—an internationally ranked, top-tier result, especially at age 42. He explains why traditional weightlifting shoes can mask flaws, how minimalist footwear improves feedback and consistency, and what that means for strength, efficiency, and long-set performance.   Key Takeaways: → Better sensory input from the ground helps people self-correct their technique in real time. → Heel lift and rigid structure may mask mobility and timing issues rather than fix them. → Thick, rigid. Heels reduce feedback, tempting lifters to slam rather than time the movement. → Feeling stance changes immediately allows people to correct before they compound into fatigue and wasted energy. → Toe space matters more than people realize, but if they return to narrow shoes, the restriction becomes obvious.    Denis Vasilev is a globally recognized Kettlebell Sport athlete, coach, and educator with more than 25 years of experience in the discipline. He began his Kettlebell Sport journey at age 16 in 1999 and has become one of the most decorated athletes in the sport's history. He has earned prestigious ranks, including Master of Sport International Class, and competed for the Russian National Kettlebell Sport Team from 2008 to 2015, performing at the highest professional level worldwide. Denis holds a Master's Degree in Physical Education & Sport Pedagogy from Lesgaft National State University in St. Petersburg and has been coaching athletes since 2009. He is the founder of the International Kettlebell Organization (IKO) and the Kettlebell Sport World League. Additionally, Denis is the creator of BELLEVATOR, a premium line of Kettlebell Sport belts and apparel, and continues to lead and inspire the Kettlebell Sport community worldwide. Connect With Denis: Website: https://www.denisvasilevkettlebell.com/ Instagram: https://www.instagram.com/denisvasilevkettlebell/ YouTube: https://www.youtube.com/@DenisVasilevKettlebell   Connect with Steven: Xero Shoes: https://xeroshoes.com/ Join the MOVEMENT Movement: https://jointhemovementmovement.com/ X: https://x.com/XeroShoes Instagram: https://www.instagram.com/xeroshoes/ Facebook: https://www.facebook.com/xeroshoes