We are fast approaching "National Quitters Day." Research shows that by January 9th, most people will have abandoned their New Year's resolutions. Why? Because the "grindset" of waking up at 5:00 AM, cutting carbs, and crushing yourself in the gym is unsustainable without one key component: Recovery.

In this episode, We break down what recovery actually means. They discuss why "resting" doesn't fix tendon pain, why you need to track your Heart Rate Variability (HRV), and the difference between a "Hardware" injury and a "Software" problem. If you want to make it past January, this episode is your blueprint.

In This Episode, We Cover:

• National Quitters Day: Why the "all or nothing" approach in January leads to burnout in less than three weeks.
• What Gets Measured Gets Managed: Why you need to track data (like HRV and sleep) rather than just guessing how you feel.
• HRV 101: What Heart Rate Variability is, and why a "chaotic" heartbeat is actually a sign of good health.
• The Tendon Trap: Why resting a tendon injury (like patellar tendinitis) often makes it worse, and why "loading" is the real cure.
• Hardware vs. Software: Why your brain (the software) needs months of rehab even after the bone or ligament (the hardware) has healed.
• The Math of Recovery: Simple formulas for hydration (ounces per minute of exercise) and protein intake (grams per pound of body weight).

Connect with Us: If you enjoyed this episode, please leave us a review on your listening platform or subscribe to our YouTube channel!

Disclaimer: Although we are healthcare providers, we are not YOUR healthcare provider. Content is for educational purposes only. Please consult your physician before making lifestyle changes.

Support the show

Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself.

You can also so your support through donations! You can click here and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode!

Find us on the Following!
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Available on all podcast streaming sites!

If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com

Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/

Back pain is the one of the largest burdens on the healthcare system. It is complex, frustrating, and often misunderstood. But does fixing it require expensive surgery or endless adjustments? Often, the answer is no.

In this episode, we break down 6 Simple Ways to address back pain. We move beyond the traditional "structural" view and explore the Biopsychosocial Model—looking at how your movement, your social life, and even your self-talk influence your pain levels. From finding the "root cause" (hint: it’s usually not your back) to understanding why "Motion is Lotion," this episode provides a checklist to help you take control of your recovery.

In This Episode, We Cover:

• Motion is Lotion: Why being sedentary makes pain worse and how to find an "entry point" for movement that doesn't hurt (like breathing exercises or glute squeezes).
• The Biopsychosocial Model: Why you need to treat the "Psycho" (mental) and "Social" (connection) aspects of pain, not just the "Bio" (physical).
• Nutrition & Inflammation: Why it’s not just about "losing 20 lbs," but tracking how alcohol and sugar affect your inflammation levels.
• Finding the Root Cause: The 3 Big Buckets of back pain: Hip Asymmetry, Spinal Flexibility, and Core Stability.
• The "I'm Broken" Trap: How negative self-talk creates a fear-avoidance cycle that keeps you in pain.
• Education vs. Exercise: Why knowing why you are doing an exercise is just as important as the exercise itself.

Connect with Us: If you enjoyed this episode, please leave us a review on your listening platform or subscribe to our YouTube channel!

Disclaimer: Although we are healthcare providers, we are not YOUR healthcare provider. Content is for educational purposes only. Please consult your physician before making lifestyle changes.

Support the show

Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself.

You can also so your support through donations! You can click here and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode!

Find us on the Following!
Instagram: @gfy.podcast
Spotify:
Website:
Youtube:

Available on all podcast streaming sites!

If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com

Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/

It is the most common New Year's Resolution we see: "I'm quitting coffee." But before you suffer through the withdrawal headaches, you need to ask: Is caffeine actually bad for you?

In this solo Saturday episode, Mikey breaks down the latest science on the world's most popular drug. He explores why caffeine is actually a powerhouse for disease prevention (including Alzheimer's and Diabetes) but a nightmare for your sleep architecture if misused. Instead of quitting cold turkey, learn the protocols to get the benefits while protecting your rest.

In This Episode, We Cover:

• The Resolution Reality: Why 85% of us drink it, and why we shouldn't feel guilty about it (if it's the right kind).
• The "Good": How coffee consumption is linked to weight loss, cancer risk reduction, and neuroprotection.
• The "Bad": The massive impact on Deep Sleep and why you lose 45 minutes of rest without realizing it.
• The Protocols:
  • The 10-Hour Rule: When to take your last sip to save your sleep.
  • The 90-Minute Rule: A tip from Andrew Huberman and Matthew Walker on how to avoid the afternoon crash.
  • Dosing: Why 400mg is the safe ceiling.
• Athletic Performance: Why caffeine is one of the few legal performance enhancers that actually works.

Resources Mentioned:

1. Mitchell DC, Knight CA, Hockenberry J, Teplansky R, Hartman TJ. Beverage caffeine intakes in the U.S. Food and Chemical Toxicology. 2014;63:136-142. doi:10.1016/j.fct.2013.10.042

2. Gardiner C, Weakley J, Burke LM, et al. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews. 2023;69:101764. doi:10.1016/j.smrv.2023.101764

Connect with Us: If you enjoyed this episode, please leave us a review on your listening platform or subscribe to our YouTube channel!

Disclaimer: Although we are healthcare providers, we are not YOUR healthcare provider. Content is for educational purposes only. Please consult your physician before making lifestyle changes.

Support the show

Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself.

You can also so your support through donations! You can click here and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode!

Find us on the Following!
Instagram: @gfy.podcast
Spotify:
Website:
Youtube:

Available on all podcast streaming sites!

If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com

Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/

We are back with Part 2 of our deep dive into the signs of high-quality healthcare. If Part 1 was about setting the foundation (patient-centered care and red flags), Part 2 is about the process.

In this episode, We cover the final 7 points from the British Journal of Sports Medicine review. They explain why a 5-minute exam is a major red flag, why "feeling good" isn't a good enough measure of progress, and why blanket statements like "don't ever run again" are often just doctors covering their own assets.

In This Episode, We Cover:

• The "McDonald's vs. Steakhouse" Exam: Why a proper physical exam takes 30+ minutes, not 5.
• Outcome Measures: Why your provider should be tracking objective data (strength, range of motion, etc), not just asking "how does it feel?"
• Education vs. Dependence: Why a good provider teaches you to "fish" so you don't need them forever.
• The "Hardware vs. Software" Problem: Why surgery fixes the part, but rehab fixes the programming—and why skipping the latter leads to re-injury.
• Manual Therapy Myths: Why massage and adjustments are just a "window of opportunity" to do the real work.
• The "Don't Do That" Fallacy: A story about a client told never to bend down again, and why avoiding movement is often worse than the injury itself.

Disclaimer: Although we are healthcare providers, we are not YOUR healthcare provider. Content is for educational purposes only. Please consult your physician before making lifestyle changes.

Support the show

Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself.

You can also so your support through donations! You can click here and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode!

Find us on the Following!
Instagram: @gfy.podcast
Spotify:
Website:
Youtube:

Available on all podcast streaming sites!

If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com

Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/

If you aren't in the military or an avid hiker, you might not be familiar with Rucking. But recently, this simple exercise—walking with a weighted pack—has been gaining attention from longevity experts like Dr. Peter Attia as a potential "super exercise".

In this solo Saturday episode, I dive into the research to explain why rucking is such a powerful tool for increasing VO2 max and building strength simultaneously. We cover the safety guidelines to protect your back, how to program your first 4 weeks, and why I love this tool for athletes bridging the gap between walking and running after an injury.

In This Episode, We Cover:

• What is Rucking? Defining the movement and why it pushes you into the "Zone 2" cardio sweet spot.
• The Safety Rules: A review of the Genitrini et al. study on load distribution—why you need a hip belt and why you shouldn't exceed 40% of your body weight.
• The 10% Rule: Where to start if you are a beginner (Hint: Start with just 10% of your body weight).
• Programming 101: Why you should only change one variable at a time (Duration, Weight, or Speed) to avoid injury.
• Rehab Applications: How to use rucking to rehab ACL injuries when you aren't cleared to run yet.
• Gear Check: Why you should probably ditch the running shoes for hiking shoes.

Resources Mentioned:

• Impact of Backpacks on Ergonomics: Biomechanical and Physiological Effects: A Narrative Review
• GoRuck: Beginner recommendations and standards.

Connect with Us: If you enjoyed this episode, please leave us a review on your listening platform or subscribe to our YouTube channel!

Disclaimer: Although we are healthcare providers, we are not YOUR healthcare provider. Content is for educational purposes only. Please consult your physician before making lifestyle changes.

Support the show

Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself.

You can also so your support through donations! You can click here and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode!

Find us on the Following!
Instagram: @gfy.podcast
Spotify:
Website:
Youtube:

Available on all podcast streaming sites!

If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com

Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/

Have you ever walked into a doctor's office, spent five minutes with a provider, and walked out with a prescription but no real plan? In this episode, Mike and Michael break down exactly what you should look for when choosing a healthcare provider—and how to spot the bad ones.

Basing their discussion on a review from the British Journal of Sports Medicine, the hosts outline the first four pillars of high-quality musculoskeletal care. They discuss why "patient-centered care" is more than just a buzzword, how to identify red flags, and why getting an MRI might actually cause more confusion than clarity.

In This Episode, We Cover:

• The "BS Detector": How to tell if a clinician is actually listening to you or just following a generic protocol.
• Patient-Centered Care: Why your goals should dictate the treatment plan, not the doctor's bottom line.
• Red Flags: How providers should screen for serious issues (like fractures or infections) and when they need to refer you out.
• The Psychosocial Factor: Why your stress levels, history, and fear of pain matter just as much as the physical injury.
• The MRI Myth: Why radiological imaging is often discouraged for general pain and how it can lead to unnecessary surgeries. Mike explains why "just seeing what's going on" isn't always the best approach.

Resources Mentioned:

• Lin I, Wiles L, Waller R, Goucke R, Nagree Y, Gibberd M, Straker L, Maher CG, O'Sullivan PPB. What does best practice care for musculoskeletal pain look like? Eleven consistent recommendations from high-quality clinical practice guidelines: systematic review. Br J Sports Med. 2020 Jan;54(2):79-86. doi: 10.1136/bjsports-2018-099878. Epub 2019 Mar 2. PMID: 30826805.

Disclaimer: Although we are healthcare providers, we are not YOUR healthcare provider. Content is for educational purposes only. Please consult your physician before making lifestyle changes.

Support the show

Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself.

You can also so your support through donations! You can click here and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode!

Find us on the Following!
Instagram: @gfy.podcast
Spotify:
Website:
Youtube:

Available on all podcast streaming sites!

If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com

Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/

I was looking through my own medicine cabinet recently and realized something: despite being an Athletic Trainer and obsessed with performance, I don’t take a multivitamin.

With over 31% of adults popping a daily multi for "general wellness," am I missing out? Or are we all just paying for expensive urine?

In this solo Saturday episode, I dive into the hard data to answer one question: Does a multivitamin actually prevent disease? We review the massive 2022 JAMA study on heart disease and cancer, a 14-year study on brain health, and why the "shotgun approach" to nutrition might be doing you more harm than good.

Whether you are an elite athlete or just trying to stay healthy, this episode will help you decide if you should refill that prescription or save your money.

In This Episode, We Cover:

• The Big 31%: Why 1 out of 3 adults takes a multi, and why "longevity" doctors usually skip them.
• Heart & Cancer Truths: Breaking down the USPSTF findings on multivitamins and major diseases (plus a specific warning for smokers).
• Brain Power: Does a daily pill stop cognitive decline? We look at the results from a 14-year physician study.
• The Athlete’s Dilemma: Why elite soccer players focus on Creatine and Tart Cherry Juice instead of multivitamins.
• Supplement Safety: The "Wild West" of regulation—why you need to look for NSF or Informed Sport labels.
• Stop Guessing, Start Testing: Why I recommend annual blood work (via your PCP, Function Health, or InsideTracker) over generic supplementation.

Resources for episode:

1. Ward E. Addressing nutritional gaps with multivitamin and mineral supplements. Nutr J. 2014;13(1):72. doi:10.1186/1475-2891-13-72

2. Abreu R, Oliveira CB, Costa JA, Brito J, Teixeira VH. Effects of dietary supplements on athletic performance in elite soccer players: a systematic review. Journal of the International Society of Sports Nutrition. 2023;20(1):2236060. doi:10.1080/15502783.2023.2236060

3. Ghazzawi HA, Hussain MA, Raziq KM, et al. Exploring the Relationship between Micronutrients and Athletic Performance: A Comprehensive Scientific Systematic Review of the Literature in Sports Medicine. Sports. 2023;11(6):109. doi:10.3390/sports11060109

4. US Preventive Services Task Force. Vitamin, Mineral, and Multivitamin S

Support the show

Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself.

You can also so your support through donations! You can click here and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode!

Find us on the Following!
Instagram: @gfy.podcast
Spotify:
Website:
Youtube:

Available on all podcast streaming sites!

If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com

Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/

Want to be a millionaire? It might start in the gym. As we head into the New Year, everyone is looking at their goals and their bank accounts—but did you know they are directly connected?

In this episode, Mike and Mikey (fresh off his first week of fatherhood!) dive into the economics of health. We break down the hard data showing how physical activity directly impacts your salary, your future healthcare costs, and your ability to retire wealthy.

We discuss:

• The "Fitness Tax" on Your Salary: Research shows that for every fitness level lost, household income drops by over $3,400.
• Investing in the "Bank of Tomorrow": How being active in early adulthood saves you nearly $2,000/year in future medical costs.
• Insurance vs. Results: Why using your health insurance for rehab ($50 copays x 12 weeks) might actually be a worse investment than paying cash for personalized care.
• The Home Gym Hack: How to build a full home gym to have long term savings
• The Million Dollar Math: We run the numbers on compounding interest to show how staying healthy enough to work just 5 extra years can turn $1.1 million into $1.8 million.

The best time to start investing in your health was yesterday. The second best time is today.

Disclaimer: Although we are healthcare providers, we are not your healthcare providers. This content is for educational purposes only. Please consult your physician before making lifestyle changes.

Enjoying the podcast? Leave us a review and subscribe on YouTube.

Support the show

Support the Show: If you enjoyed this episode, please leave us a 5-star review and subscribe on YouTube! It helps us continue to bring you the best health insights so you can Go Fix Yourself.

You can also so your support through donations! You can click here and pledge a monthly amount to help keep this podcast running! We'll give you a shout out and answer a question of your choosing on an episode!

Find us on the Following!
Instagram: @gfy.podcast
Spotify:
Website:
Youtube:

Available on all podcast streaming sites!

If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com

Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/