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What if your workout routine actually built your body up instead of breaking it down? Dr. John Rusin, one of the world's leading experts in strength and performance, has revolutionized fitness with a philosophy that merges rehabilitation with peak performance.

After nearly three years of development, Dr. Rusin has distilled his renowned certification program into his new book "Pain-Free Performance," a comprehensive guide to training that respects your body while maximizing results. His approach stems from a surprising realization: the same principles that keep elite athletes healthy apply equally to everyday people seeking longevity and quality of life.

During our conversation, Dr. Rusin challenges conventional wisdom about exercise, revealing why most people waste time in the gym with movements that produce minimal results. He explains how strength training becomes truly effective only when it respects principles of adaptation—training close enough to failure, achieving sufficient volume, and moving with purpose. The good news? His clients typically train just 2-3 days weekly for 45 minutes, proving that quality trumps quantity when guided by proper methodology.

For those dealing with chronic pain or movement limitations, Dr. Rusin offers immediate solutions, including his 10-minute daily "six-phase dynamic sequence" that can transform how your body moves and feels. We explore common scenarios like post-pregnancy fitness challenges and nagging shoulder injuries, with practical advice for each situation.

Perhaps most powerful is Dr. Rusin's perspective on exercise as a cornerstone habit that enhances every aspect of life. "It makes me a better father, makes me a better husband, makes me a better business owner, gives me more energy, and it allows me to be at my best mentally, physically, and emotionally every single day," he shares.

Whether you're a weekend warrior, dealing with chronic pain, or simply seeking to extend your healthspan, this episode offers a refreshing, science-backed approach to movement that will change how you think about fitness forever.

Website: https://drjohnrusin.com

IG: @drjohnrusin

YouTube link: here

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What if you could understand the science behind why your teenager seems impossible, why habits are so hard to break, or why menopause affects your thinking? Dr. Sarah Mackay, an Oxford-trained neuroscientist and founder of the Neuroscience Academy, joins us to demystify the complex world of the brain with warmth, wit, and scientific precision.

This conversation upends common misconceptions about brain development while offering practical insights for everyday life. Dr. Mackay takes us on a journey through neuroplasticity—the brain's remarkable ability to change throughout life—explaining how this process underpins everything from habit formation to teenage rebellion. She shares evidence-based strategies for behavior change that work with your brain's natural tendencies rather than against them, like "habit stacking" to make new behaviors stick.

We explore fascinating research on sex differences in the brain, revealing how both biology and social factors shape cognitive development across cultures. Dr. Mackay offers a refreshingly balanced perspective on "brain fog" during menopause, acknowledging the complex interplay between hormones, sleep, stress, and societal expectations. Perhaps most valuably, she emphasizes the profound importance of social connection for cognitive health, suggesting that meaningful relationships might matter more than trendy biohacks or optimization techniques.

Throughout our discussion, Dr. Mackay's compassionate approach to aging and body image resonates deeply. Her insight that "there are no mirrors in nature" provides a powerful reframing of how we view ourselves as we age. Whether you're navigating parenthood, midlife transitions, or simply curious about how your mind works, this episode offers both scientific substance and genuine wisdom about embracing the brain's natural evolution through all life stages.

Dr. Sarah McKay links:

IG: @drsarahmckay

X: @drsarahmmckay

website: https://drsarahmckay.com

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Two physicians challenge everything you thought you knew about weight loss in this eye-opening discussion on the biology behind obesity. Dr. Rocio Salas-Whalen, a triple board-certified endocrinologist and obesity medicine expert, joins Dr. Daria Hamrah to reframe obesity as a complex medical condition—not a failure of willpower.

The conversation delves into why "eat less, exercise more" fails most people long-term. Dr. Salas-Whalen explains how genetics can account for up to 70% of obesity risk, with parents' weight before conception significantly affecting their children's predisposition. Beyond genetics, we learn how hormonal changes, aging, and environmental factors create what she calls "the perfect storm" working against sustainable weight loss.

Perhaps most fascinating is the detailed explanation of how GLP-1 medications work by targeting both survival and reward eating patterns. Unlike restrictive diets, these treatments address the biological roots of weight regulation while providing psychological relief many patients describe as life-changing. The doctors share moving patient stories, including one man who transformed so dramatically he was unrecognizable—ultimately quitting his job to become a nutrition specialist after experiencing the profound impact of effective treatment.

The episode also covers the alarming impact of endocrine-disrupting chemicals found in everyday items like plastic bottles and food containers, with practical advice on reducing exposure. You'll learn why building muscle might be the most important thing you can do for metabolic health, and why body composition analysis offers far more valuable information than BMI alone.

Whether you're struggling with weight, supporting someone who is, or simply interested in the science of metabolism, this conversation offers compassionate, evidence-based perspectives that could change how you think about health forever. Listen now to understand why weight management shouldn't be treated as a cosmetic concern—but rather as the serious medical issue it truly is.

Dr. Rocio Salas-Whalen

IG: @drsalaswhalen

1107 PARK AVENUE
NEW YORK, NY 10128
PHONE / (212) 722-ENDO (3636)
FAX / 212.722.3639

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