Almonds are a superfood that can provide a multitude of health benefits backed by scientific research. I discuss these benefits in detail and why almonds should be included in one's diet. References: https://nutritionsource.hsph.harvard.edu/food-features/almonds/https://www.healthline.com/nutrition/9-proven-benefits-of-almonds#TOC_TITLE_HDR_3 https…

Shin splints are common injuries to the shin bone that commonly affect runners or individuals who rapidly increase the intensity of exercise. I discuss what shin splints are and how to recover from them. Reference: https://orthoinfo.aaos.org/en/diseases--conditions/shin-splints/By Ashish Thomas

The overhead press (OHP) is a pushing/vertical pressing exercise that is a staple of many fitness routines. It is used to increase strength and build up the deltoids. I discuss the form of both the dumbbell and barbell variationsBy Ashish Thomas

The Spartans have been known throughout history as elite warriors. To achieve this status, they had to be trained from childhood. I discuss the training program and how it affected Spartan life. References: https://www.worldhistory.org/article/342/agoge-the-spartan-education-program/ https://historycooperative.org/spartan-training/…

The hip thrust is a very underrated hip hinge movement. I discuss how to perform the exercise and its many benefits. The hip thrust induces hypertrophy of the posterior leg muscles, but it can also increase explosiveness or be utilized for rehabilitation purposesBy Ashish Thomas

Pec tears are a relatively uncommon but devastating injury. I discuss what pec tears are and distinguish the different types of pec tears. A legendary example of this injury is that of Cody Rhodes.By Ashish Thomas

Run clubs are a great way to exercise while socializing. I discuss the benefits of joining such a club. I also examine the process of starting a run club.By Ashish Thomas

I discuss how to optimally target the hamstrings. I go over how to perform leg curls and Romanian Deadlifts.By Ashish Thomas

Supersetting is a workout technique that involves performing two exercises back-to-back with little to no rest in between. I discuss how to implement supersets in workouts to save time and build muscle.By Ashish Thomas

Pickleball is the fastest-growing sport in America. I discuss the rules of the sport and its many benefits.By Ashish Thomas

My biggest influence and my childhood hero is my Dad. He has lived a noteworthy and adventurous 50 years and has learned many things along the way. We discuss health and wellness, and my Dad imparts wisdom he obtained through his many experiences.By Ashish Thomas

Low-intensity training has grown tremendously in popularity over the past decade. I discuss two forms of low-intensity training, Barre and Pilates. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6732550/By Ashish Thomas

The vertical jump allows you to assess your explosiveness, and it is important for almost all sports and athletic endeavors. I discuss how to perform the vertical jump and how to improve it. References: https://pubmed.ncbi.nlm.nih.gov/26173791/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2465309/By Ashish Thomas

In this podcast, we've gone deeply into various aspects of physical fitness, but we haven't examined mental health to a similar extent. I discuss the importance of mental health and some tips and techniques that work for me. References: https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626…

Tai Chi is a fantastic low-intensity exercise that has many health benefits. I discuss these benefits as well as how to get into Tai Chi. References: https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi https://www.nccih.nih.gov/health/tai-chi-what-you-need-to-knowBy Ashish Thomas

The Mediterranean diet has remained a beacon of health for a long time and is a great nutrition plan for longevity. I discuss what this diet is and the particular benefits associated with it. References: https://pubmed.ncbi.nlm.nih.gov/20071648/By Ashish Thomas

The pistol squat is a very challenging body-weight leg exercise. I discuss the techniques to be able to perform this exercise and the proper form to avoid injury.By Ashish Thomas

We've all seen weightlifting belts in the gym, but many of us don't know their purpose. I discuss the reasons why one should use a belt as well as the different types of belts available.By Ashish Thomas

Black rice is something that you may have never heard of, but it has notable health benefits. I discuss these benefits in detail. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7504512/ http://iasir.net/AIJRFANSpapers/AIJRFANS16-322.pdfBy Ashish Thomas

The Farmer's Walk is a challenging and beneficial carry exercise that involves every muscle in your body. I discuss how to perform it proficiently.By Ashish Thomas

Yoga has existed from the dawn of time, but it has been especially influential in American society in the last decade. I provide a background into Yoga and discuss how to get started.By Ashish Thomas

Zone 2 training is vital to improving performance and health span. I discuss what it is and how to implement it into your routine. References: https://www.howardluksmd.com/zone-2-hr-training-live-longer-less-injury/ https://www.gq.com/story/why-easy-zone-2-workouts-became-the-biggest-thing-in-fitness…

The Bulgarian Split Squat is one of the most intense leg exercises you can do. I discuss the form and variations of this exercise.By Ashish Thomas

Static Stretching is important for improving flexibility and correcting imbalances and injuries to the body. I go into detail about how static stretching works and explore how to integrate it into your routine.By Ashish Thomas

Recently, I broke my Ironman steak through a lower-back injury. I discuss what went wrong as well as what I took away from the experience.By Ashish Thomas

We've all seen organic food at the market, and many of us think that organic is healthier. I discuss what organic means, how it differs from conventional food, and if it is actually a healthier alternative. References: Conventional Farming https://www.appropedia.org/Conventional_farming USDA Organic Farming https://www.usda.gov/topics/organic Are O…

Everyone trains biceps, but does everyone train them properly? I discuss how to approach bicep training as well as tips and techniques to get the most out of bicep exercises.By Ashish Thomas

A concussion is a frightening injury that is far too common in athletics. I discuss what it is alongside CTE and how they've caused much concern in contact sports. References: Bare-Knuckle Boxing https://combatsportslaw.com/2020/11/24/data-reveals-bare-knuckle-boxing-has-lower-concussion-rate-than-gloved-fights/ NFL CTE https://www.bu.edu/articles/…

Grip strength is commonly used as a biomarker for health. I discuss the importance of grip training and detail grip exercises.By Ashish Thomas

Workout logs are a great way to improve the quality of your workouts. I discuss the specific benefits of workout logs as well as how to use them.By Ashish Thomas

Antagonistic supersets involve performing two back-to-back exercises involving antagonistic muscle groups. I discuss the benefits of this technique.By Ashish Thomas

The three planes of motion are imaginary planes that divide the body. I discuss them and how they relate to movement.By Ashish Thomas

We all have seen them and know what they are, but many of us don't understand why the Nutrition Facts Label is organized how it is. I discuss the information on Nutrition Facts Labels in detail.By Ashish Thomas

The box squat involves using a box or bench to rest your glutes on during the bottom of the squatting motion. I discuss the various benefits of this variation of the squat.By Ashish Thomas

The dumbbell bench press has a place in every weight training routine. I discuss how to perform the exercise as well as its benefits.By Ashish Thomas

Speed, agility, and quickness may seem similar, but they are very different athletic attributes. I discuss how they are trained by going over SAQ training and the drills that are commonly used for each of them. References: Jump Squat Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4974862/By Ashish Thomas

The goal of minimalism is to make the most out of the least. I discuss what a minimalist training routine is as well as the benefits and drawbacks of using such a program. References: Volume for Health Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/35228201/ Volume for Strength Gains Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/28755103/…

Ankle sprains are a very common type of injury in the athletic world. I discuss the different types of ankle sprains, how to prevent ankle sprains, and what to do if you get an ankle sprain.By Ashish Thomas

"Just Do It" is one of the most iconic slogans of recent history. I discuss its history as well as its impact on the general population.By Ashish Thomas

Lower crossed syndrome is characterized by anterior pelvic tilt and lordosis. It results from overactive hip flexors and underactive glutes and abdominal muscles. I discuss the exercises and stretches you can use to alleviate this issue.By Ashish Thomas

Competition may mean different things for different people, but we all have to compete in some way. I discuss how to reduce pressure in competition by breaking down techniques for pre-competition, competition, and post-competition.By Ashish Thomas

Insomnia is the most common sleep disorder. I discuss how it affects your health and how to get rid of it.By Ashish Thomas

Chin-ups and pull-ups are some of the best back exercises you can do. I discuss exercise techniques as well as some tips to make the most out of these movements.By Ashish Thomas

Smoke from Canadian wildfires has worsened air quality in much of the Northeast United States. I discuss the health problems that the pollution may cause as well as the precautions those in the affected areas should take.By Ashish Thomas

Workout videos are one of the most accessible ways to get in shape, and they can certainly be applied to many people's routines. I discuss the advancements of workout videos.By Ashish Thomas

You try to maintain your healthy nutrition plan at a social event only to have family, close friends, and people who you barely even know try to get you to break your habits. There are many things wrong with this, but people don't realize that there are. I discuss why pressuring others to eat food when they are not comfortable is problematic.…

Plantar fasciitis is a condition where the plantar fascia, a ligament that connects the heel bone to the toes and absorbs the high stresses and strains on our feet during physical activity, becomes inflamed. I discuss the symptoms of plantar fasciitis as well as how it is treated and how it can be avoided.…

The dip is something all basketball players have come across. Coaches often tell players not to dip the ball. However, it is a staple of many of the best NBA players' arsenal. I examine a study that clearly shows improved shooting when dipping. Reference: Basketball Dip Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8273237/…

Total Daily Energy Expenditure consists of Basal Metabolic Rate, Exercise Activity Thermogenesis, Non-exercise Activity Thermogenesis, and the Thermic Effect of Food. I go over each of these components.By Ashish Thomas

Upper Crossed Syndrome is a condition caused by muscular imbalances. It is characterized by a hunchback posture (forward neck, rounded shoulders, kyphosis).By Ashish Thomas