This article is a transcribed edited summary of a video Bob and Brad recorded in August  of 2020.  For the original video go to: https://www.youtube.com/watch?v=UXxjAUvsFLs&t=470s Bob: Today we’re going to talk about the #1 mistake we see people make with back pain, hip pain, knee pain, etc. This is a physical therapist viewpoint. Brad: Boy, that’s covering quite a bit of anatomy with one show. Bob: We don’t want to leave anybody out. So, the first mistake we see people do, if something hurts, what do they do?” Brad: Protect it. It’s not necessarily a mistake. Bob: Right, but if they continue to do it, it is. When you first hurt it, a lot of times, we want you to rest it. I just saw a study, Brad. They talk about the P.R.I.C.E. Method of protection. They thought, no it should be the M.I.C.E. Method. Movement right away. They talked about movement almost the first day. Brad: It’s like after a knee replacement. Bob: Right. Look at the trauma that the knee underwent. Brad: That’s true, that’s a good point. Bob: We’re not judging by the way. It’s completely understandable when you hurt an area, you don’t want to move it. It hurts to move it. The swelling increases and the blood flow decreases and tightness sets in. So, we’re going to just tell you ways to try to help get those areas moving, that maybe are going to be a little less painful. Brad: That’s a big core of physical therapy treatment, is range of motion, get things moving. There’s some little tricks that you can make it move without pain and that’s our specialty. Bob: We try to decrease the weight bearing on the area and we try to find the movement that works and you start off slow. Alright, let’s talk about back pain. I had a friend that worked in a back-pain clinic. I’ve told this story probably 100,000 times, but he worked in the back-pain clinic. All they saw was back patients. First thing they do, you get walking. You see a lot of people with back pain and they’re like, “It hurts,” so they just lie down, sit down, or they don’t move. Now you say, well, how do I decrease the weight on my back? Well, one, you avoid hills and stairs and stuff like that. Brad: Flat surfaces. Bob: Yes. But actually, if you increase your speed, that decreases the amount of weight on your spine. Brad: Now, that’s not saying that you should go speed walking. But from a slow cautious pace to a smooth little bit faster, can make it feel better and let things work in. Bob: You really want to have good posture when you’re walking. We tell people a lot of times to grab your wrist with the opposite hand and just pull back. That straightens you all up and sometimes we even have people walk like this with their hands behind their backs. Brad: Now, if your back pain is so bad that you can’t straighten up, then you’re going to have to go to one of our other videos. There are other exercises in those. Bob: Obviously there are people that can’t walk. I’ll tell you Brad, when I’ve had episodes of back pain, I’m running the next day. I’m back to running because it feels better with running, when I get to moving. Now the next one is we wanted to do a directional movement. The one that we find, the go-to movement, for people with back pain just to get things moving, is we bend the knees up, and call it the hook lying position. We just gently go back and forth. You’re just getting the little movement in the back, rotations, and if you find out one direction hurts, then just go to the opposite side and work it that way for a while. Brad: Bob’s shoulder and trunk stay stationary, if you will. The pelvis and the knees kind of rotate together and that puts a little movement in the back. Bob: Another one you could try, if you’re younger, I would say. Let’s say you’re less than 40 or maybe even 45. I would try press ups. You’re going to put your hands underneath your shoulders and you’re going to lift up. You’re not going to lift your pelvis up and you’re only going to go up to what is comfortable. We do what we call micro press-ups to start off with. When it starts to feel more comfortable, you can go further and further. Again, I’m keeping the pelvis down on the mat or the floor or the bed, where-ever you’re at. Brad: There are a couple groups of people, usually they’re older, but if you have spondylolisthesis, that could be any age, or stenosis, you’re going to try this movement then. Bob: A single knee to chest to start off with and then go to a double knee to chest. The next one is hip pain. We want to get the hip moving. Again, the movement we find out, is actually the same one we do for back pain. We have them lie down. I have people do this before they even get out of bed. I say, “you wake up in the morning and before you even get out of bed, put your legs in the hook lying position and move the hips.” Same thing holds true for them. If it hurts in one direction, don’t go that direction. Brad: You could actually go into the clamshell which would work more the hip joint itself. Like butterflies, kind of thing. Bob: Just getting some movement. What we find is that people after they’ve been sleeping all night, and that joint hasn’t been moving, it gets worse. That’s the thing you want to understand about arthritis. It actually can get worse at rest. The joint likes to be moving. We want to get that synovial fluid moving. We want to get the blood flow moving. Anytime you can get some movement, it’s going to generally be better. It can get to the point, I’ve seen it in shoulders, where arthritis got so bad, like it’s way advanced stages, that we don’t do any movement. It just hurts. Brad: That’s the extreme cases. But it’s rare. Bob: That’s usually when someone’s had it for a long time. Brad, do you want to show the FitGlide? Brad: Oh absolutely. Bob: Another way to get the hip and the knee, we might as well jump ahead, this one is also good for the knee. Brad: Right, it’s good for both. It’s not uncommon to have both. If you have hip arthritis, you may have some tightness in the knee. Bob: You can also go biking. If you have like a stationary bike. We like the FitGlide because, well one, we invented it, LOL. Two, it’s really light weight. Did we determine how much this weighs? Brad: This is under 5 lbs. Bob: You can lift it with one finger. Brad: The reason we invented it was because there was nothing out there that fit the ticket and we were always having a need for something like this in therapy. Something that would work both legs, something you could adjust the height on where you can have an incline or a flat floor. Something that would last forever and work well. Bob: Another point, Brad, is a lot of times, people, when they have a stiff knee or hip, they can’t go a full circle. You know what I mean, they can only go halfway.on a stationary bicycle. But they all can go back and forth. Brad: That’s a good point. Bob: It’s a great way for starting. The only negative thing I’m going to say here, Brad, I know you don’t like it when I say this, but it is not quiet. It does make a swishing sound. Brad: Yeah, but not very much. Bob: No, but not very much. Brad: If you use silicone, just a drop or two, it helps. I had a patient that used one in a quiet office and he just put a drop or two of silicone on it and it just quiets right out. Bob: You can use it lying down too and it works better with shoes or sometimes we just take a towel and put it under your feet. Brad: It’s a nice surface, it’s not going to cut you or anything. You can do this in bed, if you’re having a hard time getting out of bed, you need to exercise, prior. Bob: That’s what I like about this thing. I can’t think of anything else where you can work out in bed like this and start moving that hip and knee before you even get up in the morning. Brad: It’s very light. You can clean it very easily too. Everything about it is beautiful. Bob: Again, you can try, if you had a stationary bike, you could try that if you already have one. We aren’t saying you need to go buy one by any means. Alright, after you’ve done everything for hip pain, we also wanted you’re walking with the hip pain, but you’re probably going to want to walk with a cane. What you want to do is walk with the cane on the opposite sideas your pain. Brad: Okay, here’s my sore leg, my left one, I’m going to put the cane on the right side. A lot of people think you should have it on the same side, but it’s not true. When you advance your sore leg, the cane advances with it. Typically, what I do with a patient, I’ll say, “Put it in your right hand.” That’s the sore leg. I won’t give any instructions. Usually people naturally go to the same side. Bob: If you want to screw them up, you start giving them instructions. So, the knee pain’s going to be the same thing. You can also walk with the cane with the knee pain. Brad: Knee or hip, yes. Bob: So, get those joints moving. In most cases, it’s going to be the right thing to do, unless you have a fracture or something like that, some type of trauma. Obviously, then you need to see the doctor, but movement, movement, movement. Remember, Brad and I can fix just about anything, Brad: Except for, Bob: A broken heart. Brad: That’s right, Bob. Bob: You can count on us. Interested in learning about the products mentioned: 1) Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 2) Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:  https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love:  https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here:  https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in June 2020. For the original video go to https://www.youtube.com/watch?v=MZnbUAgD9gM&t=1s Bob: So, we, Bob and Brad, followed one simple rule and we lost 20 pounds. It’s called the 5 to 1 rule. Brad: 20 pounds a piece? Bob: 20 pounds a piece! Yup. Brad: 40 pounds total. Bob: Look back on our videos. We used to wear those billowy shirts, remember that? 2015 2020 Brad: Yeah, people used to complain that we didn’t have fitted shirts. Well we did that for a reason. Bob: It’s true though with the 20 lbs., and I think this was true for you too, Brad, we lost a lot of it around the middle. Brad: I have to say, my pants are all loose, so it had to be more then just the middle. Bob: Your buttock too? Brad: Yeah, ha-ha. Bob: So, the main thing that Brad and I did, we’re going to talk about the simple rule, but the main thing we did is we decreased the amount of our carbohydrates. Now, we’re not keto people. We do eat carbs, yet. But we decreased the amount because we were, I don’t know about you, Brad, but I was a carb fiend. That was the main part of my diet was carbs. Brad: You really need to define carbs because that’s a really broad thing. I really wasn’t clear before I started this. Bob: Carbs are mainly sugars and starches and the body breaks it into glucose which is a simple sugar. Brad: Yeah, but we’re talking like, bread. Bob: Yes, pasta and bread. Brad: I had no idea those were sugars. I thought sugar was table sugar, you know. Bob: Exactly, good point. I know one girl that works for us, Pat Beckman, I probably shouldn’t say that. Shoot, Pat B, all she did was eat less bread. That’s all she did, and she lost, oh I bet she lost at least 20 pounds, if not more. For me, it was a lot less pasta and the right kind of pasta. That’s what that rule is about. I wouldn’t hesitate, like if there was candy in the office, I wouldn’t hesitate to take one here and there. I just stopped that. Brad: If there’s one little piece there I might but it all depends. But let’s go on. Bob: So, I’m not a vegetarian either, but I eat more plant based now. I think you do too, Brad, don’t you? Brad: Oh, yeah, sure. More veggies. Bob: More veggies, so I guess you call that a flexitarian. So, you’ll eat meat, I had meat this weekend, but it’s only more occasional and when I eat the meat, I try to eat the grass fed organic. I’m not completely strict. The rule is called the 5 to 1 rule. Especially when you buy packaged grain products, you want to look for whole grain. The problem is these companies will try to deceive you. They’ll call it multi-grain, stone-ground, 100% wheat, cracked wheat, seven-grain, bran, all these things sound like they are really good, and like they are whole wheat, but they may not be. Brad: You can put any title or name on there that you want as long as there’s some kernel of the truth there. Bob: So, we have some products right here that we are going to apply the rule to, but let’s show the rule right here, Brad. What you’re going to do, you’re going to go to the nutrition facts on the side of the box. You’re going to look for two things. You’re going to look for grams of carbohydrates and grams of dietary fiber. You’re going to take the grams of carbohydrates, that’s on the top part and you put the grams of dietary fiber on the bottom. You divide it out and it should end up being five or less. We are going to give you some real-life examples. This is the pasta I started eating instead of regular pasta, and this is called Barilla Whole Wheat Rotini, excellent source of fiber. So, 39 grams of carbs in a serving, 7 grams of dietary fiber. I divided it out, ends up being 5.57. So, a little bit high, but this is the best that there is at my store. If anybody else out there knows one that’s better, I could order online. I’ll go ahead and do that. Brad: Just fudge the math a little bit. Put this down like that, that’d be better. Bob: Make that an 8. Then I’m good! Brad: Just a little misprint. Bob: So, I’ve kind of gone away from popcorn, I thought popcorn was bad for you. All-natural popcorn let’s look at it here. 22 grams of carbs, 6 grams of dietary fiber. 3.66m really well below the five. Brad: Have you looked at unnatural popcorn? Bob: I didn’t, I should have. You have to watch out, you know. If you put too much salt on, I use NoSalt, so it doesn’t raise the sodium. I try to watch it, I put a little butter on it. Brad: There’s always a little cheating in life. You have to spice things up a little, you know what I’m saying. Bob: Let’s look at Cheerios. This used to be a staple in our family. 100% whole grain oats, it’s heart healthy, they’ve got the heart even on here. Brad: Well, you can’t go wrong with that then. Bob: Well, let’s see, so it’s got 20 grams of carbs but only 3 grams of dietary fiber. Really not very much. So, it’s ends up being 6.666… That’s starting to push it a little bit. 666 is the sign of the devil, by the way. Brad: Well then you really shouldn’t eat it. Bob: It’s not the worst and Brad, you were asking me, have I seen some that are like a lot worse? Well, yeah, I’ve seen some that have like 2 grams of fiber and 20 grams of carbs, so the ratio was 10. I’m sure there’s a lot of things that are much higher. The other thing with Cheerios, it has 140 mg of sodium too. Brad: Isn’t it amazing, those little dry things, they have salt in them like that? I mean, everyone feeds their kids Cheerios. Liz, do you guys do Cheerios to your kids? It’s like, I saw that movie with John Travolta, he was feeding that kid Cheerios. Everyone does it. Bob: It isn’t the worst. It is by far, in fact, the ones for kids, it’s probably the best. It’s better then Cocoa Puffs or Lucky Charms. Brad: Yeah, they are made with sugar and a little bit of fiber. Bob: But, you know, I got this ratio by the way from the book, “How Not to Die”, by Dr. Michael Greger. I’m a big fan of his work. He’s also got a website, nutritionfacts.org, I believe. You can get all this stuff for free. He’s got great videos on it. You can check that out too. So, any other advice, Brad for losing weight? You know, it’s interesting, you know, both Brad and I work out a lot. But we worked out before too. So that wasn’t the factor. I worked out just as much before. Really, weight loss does occur at the table and not really in the gym as much as you would think. Brad: And I don’t know about the studies, but I think in general, as you age, it is even more so. I would work out as I got older and it wouldn’t move the needle. I mean, I don’t eat pasta, I just don’t care about it, but breads, ice cream, you know. Obviously, that’s a big one, but I really like ice cream. Oh my God. Bob: I know we are dragging this on a little bit, but I think what I’ve found I wasn’t hungry at all. I’m eating this stuff and I’m not hungry. I’m eating as much as I want to eat, and I just watch the pounds. At one point, this started about two or three years ago, I was wondering, do I have cancer or something? I mean, why am I losing weight like this? It was just that I had changed this, and I know some people don’t want to hear that, but it’s worked for my wife too and especially when she started going more plant based. Now she says she’s down into a range where she hasn’t been for 10, 15 years. Brad: What about potatoes? Bob: Potatoes have a lot of starches and I think also, you’d have to look it up. Brad: Everything I’ve read they say they don’t like potatoes, so we do yams. Bob: Yes, yams are good. Brad: Right. I like them better anyways, but I always just kind of wondered if other people are doing potatoes. Bob: I yam what I yam. Remember, Brad and I can fix just about anything, Brad: except for... Bob: A broken heart. Brad: But we’re working on it. Bob: This is heart healthy stuff. Brad: That’s right. It’ll be part of one of the chapters. If you are interested in the products mentioned above, they can be found at: 1) "How Not to Die" by Greger M.D. FACLM: https://amzn.to/2nfTsTg Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:  https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love:  https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here:  https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2020.  For the original video go to https://www.youtube.com/watch?v=L5mVaYMQNS0&t=39s Bob: Today we’re going to show you one surprising trick to fall asleep faster and to stay asleep. This is good for even insomniacs. Brad: So, let’s talk about the sleeping and temperature relationship. We were just having a detailed discussion on it and we’ll carry through with it. Bob: The trick is, if you want to sleep better, faster, and longer, you want to reduce your core temperature by two to three degrees Fahrenheit. So, how do we do that? First off, why do we do that? When the core temperature drops, your melatonin production increases, which helps you sleep. That’s going to help you promote your sleep; it’s all-natural chemicals. Brad: I know we had the heat up in our house the other night, I don’t remember why we went up to 72 degrees, and I woke up that night about midnight and I was like, oh I’m warm. It’s like, I feel toasty warm, but I can't sleep. So, I checked the temperature and I turned it down, of course it takes a while for the house to cool. Bob: Actually, I’ve seen it in hotel rooms sometimes, if it’s been too warm or just on a hot summer night. Brad: Yeah, tossing and turning. Bob: You have to get that core temperature down. So, your body helps decrease the core temperature by shunting blood to three areas. It shunts blood out to your hands, your feet, and your head. Brad: So, then the blood from there goes through your body, it’s like a heat exchanger. It’s going to get rid of that heat to your hands and feet. Bob: Right, right. So, I’m going to have you do two things to try to reduce your core temperature. First, the simple one is to keep your room temperature down. And I looked for all the recommendations. I saw recommendations anywhere from 67 degrees down to 60 degrees. The average, the one that was mentioned the most, and the research seemed to show was 65 degrees. Which, I don’t know, how is that compared to you? Brad: Well, that’d be a little on the cool side, but again, I think it’s individual. It depends how many blankets, there’s some variables in there. Bob: Right, yeah, you’re going top want to use more blankets. The second thing you want to do, you want to actually increase the vasodilation of your hands and feet. Now this didn’t make sense to me at first. In other words, you want to keep your feet and hands warm, and even your head possibly too. Brad: So, the circulation is really flowing well. Bob: Right. So there’s plenty of circulation there. It makes it easier to shunt the blood from the core then. If you want to take it down to its very basics here, basically keep your hands and feet warm at night. That’s going to decrease your core temperature. So, you can wear gloves, they even recommended, you can wear a hat to bed. Because again, a lot of vascularity up in the head. You could wear extra socks. Some people take a bath and soak their feet and hands before they go to bed. Brad: To get them warm. Bob: Yes, to get ‘em warm. We got our little hand warmer here. Brad: I’m using mine right now; it feels really nice. I mean, I wouldn’t mind going to bed with this, if my hands were cold. Bob: What I do is, this might sound a little upsetting, but I just stick my hands down my pants and put it right on the side of my thigh. I put the other hand underneath my face. I’ve done this for years because my hands get so cold. Just to prove that this actually is very helpful, I saw a couple studies, warming the hands and feet by one-degree Fahrenheit. That’s all they did. They used a suit to do this, to measure how much they warmed. They found people fell asleep 18-20% faster, in two different studies. The other thing is, if you didn’t warm your hands, 58% would wake up the last half of the night. But if they do warm their hands, only 4% woke up. Bob: That’s a big change. Brad: They kept their hands warm all night. Bob: Right, they kept their hands warm all night and they were a lot less likely to wake up. Brad: Which is probably, for me, the most disturbing. Waking up at that two or three in the morning, and then you can’t get back to sleep. It just happened the other night. Bob: And it’s not good quality sleep then. And you are in a deficit all day long. And I’m reading an entire book on this. Believe it or not, I’m reading an entire book. It’s amazing how important sleep is, I mean, it just, they’re even finding it can affect dementia and it just goes on and on. Your concentration, your ability to learn. Brad: Did you read the introduction? Bob: Why? Brad: Well I don’t know, just wondering. You said the entire book. Bob: Oh, no, I’m reading the entire book, I’m not there yet though. All right anyways, so put that tip to work and see if it works for you. Brad: There you go, good luck and sleep well. Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:  https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love:  https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here:  https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

It's not uncommon when you exercise, say running or heavy lifting, that you feel this sore, burning sensation in the muscle group that you are working on. I remember the time when I went for my first half-marathon race, I felt my legs heavy and sore and my quads and calves were screaming for help after I reached 16 km. Luckily, I had enough will power to beat it and make it to the end. The next few hours I basically walked around without feeling anything in my legs but this heaviness and sore, burning sensation. This muscle soreness felt during an exercise or directly after it is called "acute muscle soreness" and is primarily caused by the decrease in blood flood and oxygen delivery and the consequent accumulation of acid metabolic products like lactic acid. This kind of muscle soreness usually disappears soon after the exercise is finished, and hot therapy, like a good hot bath or warm towels over the painful muscle, can help relieve the pain by stimulating blood flow. Another kind of muscle soreness related to exercises is called "delayed-onset muscle soreness (DOMS)" and it usually appears 12 to 24 hours after an exercise and peaks one to three days later. After the half-marathon race held on a Sunday, I didn't feel my legs were mine until the next Thursday. The idea of lactic acid causing DOMS has been proved to be a myth. Currently, it is believed that the micro-tears in muscle tissue during intensive workouts and the local inflammation responses resulting from that is the culprit of DOMS and how to help people recover from DOMS is a hot topic in sports science. Usually, massage helps with DOMS effectively and you can also choose to apply topical analgesics, or take a cold bath to reduce inflammation or a warm bath to ease the pain and stiffness (depending on your personal preference and tolerance), but over-the-counter anti-inflammatory medications, like ibuprofen, seem not to work well for pain relief for DOMS. Do remember that experiencing DOMS does not mean that you have had a wonderful workout and can expect some muscle growth. It means you have pushed your limits and you should keep going at a reduced intensity to recover from it and later continue improving your performance. Besides the acute muscle soreness and DOMS, another commonly experienced pain is the involuntary and excruciating muscle spasms. Although the exact causes of muscle spasms still elude scientists, two probable mechanisms have been proposed: one is the electrolyte imbalance caused by excessive sweating and dehydration and the other is related to altered neuromuscular control which leads to increased firing of motor neurons. The combination of these two mechanisms explains why keeping yourself hydrated during a workout, drinking sport drinks, getting a massage after a cramp, and passive stretching all can help relieving muscle cramps. And if you are like me and spend most of your working hours in front of a computer, you may know too well about the pain and stiffness in your neck and back and feel those muscle knots that give you an "ouch" when you press against them. These knots, AKA myofascial trigger points, can appear anywhere in your muscle that undergoes constant stress and are often related to bad postures and a sedentary lifestyle. Magnetic resonance elastography, a medical imaging technique that enables scientists to see living muscle tissues, shows V-shaped patterns in muscles corresponding to those little nodules felt at the trigger points, indicating these knots may be caused by overactive nerves overstimulating muscle contraction. Overstimulated muscle contraction decreases the blood flow in the muscle and cause it to hurt. Although right now scientists are still scratching their heads on why muscle knots appear and how to fix them effectively, people with such complaints going for massage treatments usually get what they need: relief of the pain and some relaxation. But before you decide to go for a massage or use any home medication to help relieve pain from muscle knots, you'd better first consult a physical therapist to rule out the possibility that your complaints come from other body parts, like your spine. Improving your posture, taking breaks during work, setting your desk and chair at a proper height, sleeping on a good pillow and a  suitable bed, and doing a moderately intensive work out regularly can also help with your stiff neck and back. Now that we understand why we experience muscle pain and soreness in different situations, next time we will discuss more on why massage guns work and how to properly use them for muscle pain relief. Interested in learning about the products mentioned in today's articles: 1) Massage Gun By Bob & Brad: https://amzn.to/36pMekg

First, I want to introduce myself. My name is Jordan and I have been working in the field of nutrition and fitness for approximately 10 years. I have my Bachelor of Science degree in Exercise Science and my Master of Science degree in Nutrition and I am also a Certified Personal Trainer. I want to give full disclaimer that I am not a Registered Dietitian and my advice is purely through my educational background and experience working with many different individuals over the years. My advice given should not be replaced for true medical advice. In this post, I wanted to address some questions I received that hopefully provide you with some new insight in nutrition and maybe answer some questions you have. Q- When I try to eat healthy I become too restrictive with my meals. How can I balance things out? A- Putting high quality, healthy foods in our bodies is so important, so deciding to make that change in whatever capacity you can is great! It’s also important to remember that there’s more to health than just nutrition. Good health is also measured in your mental well-being. Therefore, it’s really important to not get too caught up in nutrition to the point that it’s always on your mind and that you find it to be a stressor. My best tip is to keep only the good, healthy foods in your house but don’t go crazy and stress out when you’re maybe out to dinner with friends or at someone’s house for dinner. The 80/20 rule is a great one to follow! Eat clean 80% of the time and enjoy life the other 20%. Q- Discuss oils and are they really needed in diet even the supposedly good oils? A- If you went into my kitchen, the only oils you would find are organic, unrefined coconut oil, organic extra virgin olive oil, and avocado oil. When cooking over high heat, such as roasting vegetables or stir frying, I stick to the coconut oil or avocado oil. I save the olive oil for making homemade salad dressings and drizzling over vegetables after they have been cooked. All oils have different temperatures in which they can withstand and olive oil prefers only very low heat or it can turn into a not so healthy oil if heated too high. Healthy fats, like the oils I mentioned above, are very important in the diet. Healthy fats included at each meal play an important role in helping to regulate healthy blood sugar levels, help to reduce cravings, help your body utilize vitamins and minerals in the diet, help to support a healthy immune system, plus much more! Healthy fats are also found in nuts, seeds, and avocados. Q- Does Pizza count as all food groups? A- I wish!!! But unfortunately from a nutritional standpoint, I’m going to have to say no. Q- How to wean off sugars. It’s in everything good. A- Sugar is a tough one and HIGHLY addicting. It can take some time to remove sugar from our diet. It’s very helpful to make sure each of your meals and snacks are balanced to ensure blood sugar balance. If we eat unbalanced meals, specifically too many carbohydrates, it can cause a blood sugar crash which leads us to crave more sugar. I encourage you to make sure at each meal you’re eating protein (ex: meat), carbohydrates (veggies and fruit), and healthy fats (ex: olive oil, avocados, nuts). It’s important to keep things balanced with snacks too. For example, if you typically grab a banana for a snack, make sure to have a handful of nuts along with it to get some healthy fats and protein. This helps the banana to digest slower so that it doesn’t lead to a blood sugar spike and ultimately more sugar cravings. Q- How do I know which vitamins to take without flushing money down the toilet? A- Make sure to do your research on companies before purchasing supplements/vitamins. The supplement industry is not regulated so it’s important to make sure you’re purchasing from reputable companies. When it comes to choosing a multivitamin, I always opt for one that’s sourced from whole foods. Many multivitamins, especially cheap ones found on drugstore or grocery shelves, are made with synthetic vitamins and minerals. Our body does not know how to process and utilize synthetic vitamins efficiently, so many times we will just excrete those through our urine. When a company uses whole food ingredients to produce their vitamins, our body is more likely able to utilize them. In the world of vitamins, you really get what you pay for! Q- Opinion on intermittent fasting? A- First, for those of you who don’t know what intermittent fasting is, it involves restricting your eating window. For example, you might eat between the hours of 10am and 5pm. This would mean you are “fasting” for 15 hours per day. Intermittent fasting can be beneficial with even just a 12 hour fast, so maybe you eat dinner at 7pm and then don’t eat again the next day until 7am. Some individuals are able to use this as a tool for weight loss. Additionally, it is beneficial for healing and supporting inflammation levels. When you give your body a break from the digestive process, it is able to heal and repair. Intermittent fasting is definitely not for everyone but the research is definitely out there to show some great benefits to it. Be sure to check out Jordan for Workouts in a Mirror Videos on Bob and Brad's YouTube channel! https://www.youtube.com/playlist?list=PL8l32k1r15l68gTmjJM-nRvbZqgRT1oDX Visit us on our other social media platforms: Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbob... Twitter: https://twitter.com/ptfamous YouTube: https://www.youtube.com/user/physicaltherapyvideo Pinterest: https://www.pinterest.com/mostfamousPTs Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun: https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh For this week’s Giveaway visit: https://bobandbrad.com/giveaways Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in December of 2016. For the original video go to https://www.youtube.com/watch?v=HMuxbVHVkk4&t=86s Bob: Brad, these are the four things that happen right before you have a heart attack. This is very timely because, you heard about Alan Thicke. He just had a heart attack and died. He was playing hockey with his sons and supposedly right when he had it, he was still conscious, and he was talking to his boys. It was a real tragedy; I think he was 69. When you hear that, it’s a good time to go over what signs and symptoms of a heart attack are right before and kind of give you some warnings. Brad: Most people, if they are having the symptoms, deny it. Oh, it’s nothing, it’s going to go away, and so on. You cannot do that; you have to make sure. Bob: Especially women, I think. It’s been put in our society that women don’t have heart attacks as much as men do. The fact is though that they do. So, the first one is the most common. This is the one you all know and that’s the chest pain, tightness. It feels like there’s an elephant on your chest. You’re feeling a full feeling and a squeezing pressure. That one, we’re not telling anyone anything that they don’t know. The second one though is plain old sweating. Especially cold sweats, even when you’re resting or at night. Brad: My friend, last year, had one and he’s only like 44 years old. He said he was just having this pain, but his forehead was just sweating. Bob: Night sweats and clammy. Same thing happened to me, Brad. I had a patient. He came in to see me and he was just sweating. I said, “Do you normally sweat like this?” It wasn’t a hot day. He said, “no, no.” I said, “Are you short of breath?” and he goes, “Yeah, I had to sit down a couple times on the way over here.” I said, “I think I’m going to call the doctor.” So, I called the doctor and the doctor said, “Bob, I think I should be seeing him instead of you.” So, I drove him right down to the doctor and they air lifted him to Mayo. It was that bad. Alright, so, the third one, and again, it is one sign that especially if you already have indigestion, but indigestion can be a sign. That’s kind of bad because if you already have it for other reasons, and it shows up as a heart attack, you know it’s an easy one to dismiss. Brad: Right. You think it’s that and instead it’s your heart and the symptoms are exactly the same. Bob: Nausea and vomiting, it can get that far where you feel sick and there was another friend that had that. He goes, “I was sick.” So, the fourth one, and this one can be deceiving too, you’re going to have pain in other parts of the body. Sometimes this is the only thing you’re going to have. This one doctor that I was talking about, he was having pain in his shoulder and that’s the only thing that he had. He said he didn’t have any heart history, but he was having a heart attack. What are some other places, Brad? Brad: In the jaw, teeth. Bob: Throat. Yep. You can have it in your back. Brad: Yes! I’ve had a patient that described that back pain and he went in and it ended up being a heart attack. It’s these unusual symptoms that don’t have an explanation. It can be in the chest, the jaw, the arm, sometimes in the back. Bob: Especially when it shows up and it wasn’t there before. Don’t dismiss it. You’d rather go in and feel a little bit foolish than be dead. Brad: Right, right. Bob: Those are the four main ones, Brad. Brad: Right. I’ll talk about my personal experience. On my 50th birthday, I was out playing with the kids, playing football running around, and at 3:00 in the morning, I woke up. I was feeling tightness and some pain in my chest, and my breathing felt a little short. Bob: And you do have a family history. Brad: Right, my father has had one or two heart attacks. My uncle died from a heart attack, so that male side, you know. Bob: So, it was definitely on your mind. Brad: It was definitely on my wife’s mind. I’m thinking, okay whatever. She’s says, no we’re going in. So, we jumped in the car and we drove down to the hospital, they hooked me up. It ended up being that they had me over there overnight and they did all the checkup and the EKG monitoring to me. They do that troponin test which is in your blood. Elevated troponin, that means you probably had some muscle deterioration from a heart attack. Everything was perfect. They said it was musculoskeletal, so that was good news. Bob: Right, exactly. Brad: But you need to go in and know for sure. Bob: And Brad’s a healthy guy. I mean, he works out all the time so this is a good example of someone that easily could have dismissed it. The fact is, Brad, if it happens again, you need to go in again. Brad: Well, it did happen again, and I did go in again. Bob: So that’s really a good sign that you’re doing the right things. Brad: Then I followed up with a visit to the cardiologist. He went over me again so I’m feeling pretty confident. What we think it is is something called costochondritis. Which we do have a video on that. https://www.youtube.com/watch?v=W9PWTLOQf3w&t=183s Bob: I’ll link it up. Couple other things, Brad, let’s just mention some other signs. Shortness of breath, obviously. Feeling unusually tired for no reason. This was my friend, he was just like, “I didn’t feel good. I felt really tired.” He ended up having a heart attack. Light-headedness or dizziness. Brad: I do want to talk about this, if you’re relatively active and you know you’re body and you’re going to go out for a brisk walk because you walk a lot or you run, or whatever, and you find out that when you start to get your heart rate up and you’re into your exercises, you start to feel different. Maybe some pain, shortness of breath that you haven’t felt before, and actually a lot of people will deny it and then you sit down and everything’s back to normal. If that’s consistent and it was not before, it’s something new, that’s a big red flag. Bob: In fact, Brad and I were just talking because I had a little irregular heart rate years ago and I would feel better with exercise. I felt like it actually went away, then he goes, then it’s stress. They did monitoring on me too. People who have high blood sugar, diabetes, may have no symptoms of a heart attack at all and it may go on. Did you know that? Brad: No, I didn’t. Bob: I just read that so it’s something to keep in mind. All right, what to do, Brad, if you have the symptoms of a heart attack. Well, obviously, number one, you don’t want to drive yourself in. You could have the heart attack on the way there and that would not be good, obviously. Brad: My father, literally, drove himself in when he was having a heart attack because he’s so darn stubborn. My mother was sitting next to him and he went to the hospital 30 miles away because it was a better hospital, he could’ve gone to the one three miles away but he wasn’t going to that one. Bob: That’s a Heinick. That’s a German. Stubborn. Brad: But anyways, don’t drive. Bob: Call 9-1-1. They have the equipment that can deal with this rapidly and can really make a difference in the outcome. Brad: People who have symptoms or have heart problems often times they’ll have the medication with them. Bob: Nitroglycerin. Brad: Right. Bob: And then in that case, you’re going to want to follow what the doctor says when you’re starting to have chest pain, you’re going to want to go ahead and take it. Brad: Typically, there’s something you put under your tongue and usually you know how to take it. Bob: If you do not have nitroglycerin, what you should take is an aspirin. This is if you’re not allergic to aspirin or if you’ve been told not to take aspirin, then you can go ahead and take 325 mg, but I don’t want you to take water. It’s going to taste crummy, but I actually want you to put it in your mouth and you’re actually going to chew it and swallow it. That’s how you’re suppose to take it. Brad: Is there reasoning behind that? Bob: It’s going to thin the blood. This is straight from Dr. Oz, by the way. Brad: Can’t go wrong with Dr. Oz. Bob: Number four, beforehand, it’s really not a bad thing to know which hospitals in your area aren kind of geared towards heart or stroke. These are people who can give you medicine, like on a stroke, they can actually do a reverse thing process where they give you that PTM, I think, I don’t know the name of it. Brad: Yeah, we’ve got a video on that too. Bob: I’ll link that too. That’ll actually help reverse the consequences of a stroke. It opens up the blood vessels, Brad: Right, gets that blood flow going. Bob: So, you really want to know which ones provide that. The last couple things you want to do is if you know somebody that knows CPR, obviously you want to have them around. The defibrillator, the thing is, you were talking about these Brad, these are so easy to use now that a child can use them. If you’re in a public building, most public buildings have them now. Brad: They are clearly marked. A lot of them are voice instructional. Bob: In addition to all this, ideally what we’d like to see you do, is actually do the things that would avoid you having a heart attack in the first place. Try to take care of yourself, eat right and exercise. We can’t tell you how often that becomes the case. Brad: We should do a video on why aerobic exercises reduces a heart attack risk. We don’t have time now. We’re losing people left and right already, but what about the broken heart. Bob: Right, we can fix just about anything... Brad: except for a broken heart. But this is a good start. Bob: This is our start in trying to help fix that broken heart. Visit us on our other social media platforms: Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous YouTube: https://www.youtube.com/user/physicaltherapyvideo Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:  https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love:  https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you

Massage guns on the market generally come with various shapes of massage heads to target different muscle groups. Take the Bob & Brad massage gun for example. It comes with five different heads, that is, a classic round head with an elastic texture, a soft air cushioning head, a flat head with hard plastic, a bullet-shaped head with hard plastic, and a fork-shaped head with hard plastic. We all know that when the same amount of force is applied to different surface areas, the smaller a surface area is, the bigger a pressure is created. So you can create a unique massaging experience by combining different levels of intensity of a massage gun with its various massage heads. Choosing a suitable massage gun head depends on your personal preference and desired effects. When massaging a place with a large amount of muscle mass or if you are a big beefy person, it is fine to go a bit more aggressive by choosing a smaller, harder head with a higher intensity. But, if your muscle is exceptionally sore or is already injured, it's better to go easy with the massage by lowering the intensity or choosing a bigger, softer head. When you have minor muscle injuries at certain places, it is a good practice to just massage the muscles around the injury to increase blood flow and reduce local inflammation so that the injury can heal better and faster. Do not use a massage gun, not even with a big soft head, on an acute muscle injury. Or simply put, if the pain is too much, do not continue. If the pain is getting worse with a massage, stop. Besides, please be aware that it is recommended NOT to use a massage gun on your head or neck (above the neckline of your T-shirt) if you are not medically trained, since that region is too critical for life. The most famous physical therapists online, Bob and Brad, use the elastic round head and the air cushioning head very often, because they can be used almost everywhere on your body. They create a relaxing and recovery effect on muscles and the experience is not too aggressive to accept. When using the elastic soft head, you can also choose to change the angle of applying your massage gun so the force is not applied directly perpendicular to the muscle but at an angle and the massaging experience can be further customized. In this way, it can mimic the effects of a cross friction massage to deal with muscle injuries by increasing blood flow and breaking down scar tissue in the muscle. Although it is recommended not to directly apply a massage gun to bony structures, it won't become too big an issue when you accidentally hit your knee or elbow with a massage gun with the air cushioning head. So the elastic round head and the air cushioning head are good options to start with and for general daily use. When your big muscle is exceptionally tight and you'd like to boost its recovery, the flat head with hard plastic is the one to go for. It delivers a powerful massage to the target area, increasing the blood flow, flushing out acidic metabolic products, reducing local inflammation, and thus helping muscle recovery. Similarly, the bullet-shaped head with hard plastic focuses the massaging force even more, gives an even deeper massage, and can be used to break up scar tissue in muscles and help target trigger points. But because they are so focused and powerful, do use them with caution and do not force the painful sensation on yourself. Avoid applying these heads on bony places, and if your muscle has just been injured or is experiencing chronic pain/inflammation, do not use these heads and do not use a massage gun directly on the injury. Consult your physical therapist or go around the spot gently first. Bob and Brad don't use the fork-shaped head all that often, but it doesn't mean that you shouldn't use it. Its unique shape gives it unique functions. The gap between the two fork heads makes it easy to be applied to places along a bony structure. It can be applied to run down the muscles along your spine or to give a massage along your Achilles tendon. Being the smallest of the five heads, the two fork heads also delivers the most penetrating massage and is good for a deep, targeted massage. Using a massage gun with different choices of massage heads is surely a personal experience. To make it enjoyable and create the maximal benefits, listen to your body, use your imagination, and go exploring. Bob and Brad also have plenty of tutorials on YouTube on how to use massage guns for different purposes. Don't miss them!

This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2020.  For the original video go to https://www.youtube.com/watch?v=ZS4PNjSmsEE&t=13s Bob: It's a real beauty here today, weight loss fast. The biggest mistake with eating healthy salads. Brad: There's no doubt about this Bob, in my mind. All right, weight loss! Bob: You’ve been trying to lose some weight, Brad? Brad: I have! You haven’t notice have you, Bob? Bob: I thought you had. Brad: No, actually I weighed myself this morning, I was 170.4 lbs. Bob: So, how much is that a loss? I know, not from the way high, but just recently. Brad: Well, January 1st I was 183. Bob: Oh, so you’ve lost that much weight already? Brad: That was a heavy 183, because you know how you fluctuate, and I was eating and drinking a lot. A few days later I was down to 180 but that was a light 180. You know how it is. Bob: Yeah, I know how it is. Brad: So, anyways, it’s been going good. Along with this weight loss, I’ve learned some interesting things, and the title of this is one of them. People automatically think we’ve got to start eating salads, like this( pictured below). This is my salad; this is what I eat. All this came out of my fridge this morning. This is what I have in the fridge on a regular day, I mean, we ate like this before, my wife and I, but now it’s more religious, more of a daily thing. Bob: Sure, a little more plant based. Brad: We’ve got some of this, spinach, organic spinach. Bob: Those are baby spinach. Brad: Blackberries, you know how nutritious blackberries are. Bob: Blackberries are awesome. That is one of those what they call “superfoods.” But all these are really good choices. Brad: Right. So, you take this, low in calories, high in nutrients, anti-inflammatory. Bob: Anti-inflammatory, anti-cancer, it just has it all. Brad: Right! And then we've got to put something on it. We’ve got these low-calorie dressings, you’ve got to put that on there and then what happens? You absolutely ruin your diet. The reason why is first of all, there’s a lot of vitamins that to get absorbed into your intestines, they need to have oil, fats I should say, in your system to absorb that. The reason I know this, I was reading this book here by Dr. Mark Hyman MD and he wrote this book on, “What the Heck Should I Eat?” He goes through in detail on how you get the most out of your salads, and it’s not by putting on low calorie dressings. Bob: A light salad, right. Brad: Typically, they have fats in them, but not very much and the fats they do have in them aren’t the right kind of fats that you’re looking for. Bob: The big companies, I mean, I don’t want to be one of those guys, but they are quite deceptive. They will sell you what they want, and it says “light calories, 50% less fat and fewer calories” but that doesn’t really mean anything does it Brad? Brad: No. Bob: 50% less than what? Brad: They’ve got high emulsifiers, flavoring, high fructose corn syrup. Bob: That’s the worst thing. Brad: One of these has the second ingredient is corn syrup, I believe. Bob: Yeah. So, if you want to know one of the things that you should never eat is high-fructose corn syrup. If that’s an ingredient on the thing that you’re going to buy, pitch it. Brad: Seriously, just put it back on the shelf. Bob: Yeah, all right, don’t throw it on the floor or anything. But it’s really, there’s no healthy benefit for you at all. It’s just really bad. When I see that, I run the other way. Brad: Right. Getting on with things, before we babble too much, what should you put on there? So, according to Mark Hymen, he says right here, we’ve got some extra virgin olive oil, nice organic extra virgin olive oil and that’s what I’m going to put on this in just about a half hour when I eat this. Bob: You know, Brad, the other thing I noticed on here is the amount of sodium in these too, this has got 350 mg per serving. If you’re trying to watch your blood pressure, that’s still highly proven that sodium isn't good, you want to avoid it. Brad: It just doesn’t make any sense to put a diet like this and mix it with these low-cal dressings. It’s no good. Bob: I often find Brad that I just cut apples and put berries on it and that’s enough for me. In fact, that’s what I’m eating this afternoon. Brad: I was out to eat Saturday night in a restaurant, my favorite, you know. I always say, going out to eat is the best way to get fat. Actually, I was able to order something reasonably healthy. I went to the salad bar and I picked out all the healthy stuff I could. I didn’t get the potato salad and all these heavy things that are kind of fun to eat. All the dressings I just bypassed them. Luckily, they did have two little jars of just, I’m not sure what kind of oil but I just took it. And it was fun to eat. You could actually taste the vegetables very clearly. Bob: So, you still enjoyed going out and you didn’t pay the price the next day. You were fine and you felt good. Brad: Exactly. I watched everyone else eat their roasted chicken and potato salad and everything else. It did look pretty good though. Bob: It does get a little tough. Brad: Good luck with your weight loss and eat some healthy salads. Interested in learning about the products mentioned: Book: "FOOD What the Heck Should I Eat?" By Mark Hyman MD Link: https://amzn.to/37dwflU Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in March of 2020.  For the original video go to https://www.youtube.com/watch?v=Q7e-NElA2G8&t=75s Bob: Today, we are joined by Dr. Adrian Louw. This is a great honor for us. I’m going to let him tell his background, but basically we refer to him as a pain expert. Dr. Adriaan Lowe: No problem. Happy to be here, this is amazing. This is amazing to meet you guys. Bob: You’ll find out it’s not as amazing as you think., lol. But if you could give us a brief background. Dr. Adriaan Louw: Yeah, I’m from South Africa with a funny accent. I was trained as a physical therapist, came to America, land of opportunity. I started treating patients with traditional therapy. For some reason, I started seeing more complicated people and the stuff that worked yesterday doesn’t work anymore. And then I needed to find something else, and I found this incredible thing called pain. Well, it’s called pain neuroscience to be true, and it just took me on this incredible journey. The more I learned about pain, the more intriguing it became. And challenging patients became less challenging. It doesn’t make it easy, not even close, but here I am. And then decided I like it so much, lets study it. Bob: Where did you get your PhD from? Dr. Adriaan Louw: In South Africa, I did the research here but run through a university in South Africa. Bob: Dr. Louw, he studied under some of the most famous and most intelligent physical therapists in the world. You won’t know their names but, be assured that it’s true. Brad: And look at the literature he’s published. Bob: Oh right, when you look at the books, it makes us think that we haven’t been doing enough with our life here. His books are listed below. Bob: The book that is the topic of this particular segment today is, Why Do I Hurt? This is one of your more popular books. Dr. Adriaan Louw: Yeah, it is. Bob: So, this is all about our subscribers, so we want to make sure that we are doing them benefit here. Can you give a kind of case study of an average patient that you see and how you go about treating them basically? Dr. Adriaan Louw: That’s fine. You know what, there’s a story we hear commonly in every clinic, you guys have heard it too, right. I mean no disrespect, but people in chronic pain when they come to us, you know, there’s a classic story, where do you hurt? And we hear, everywhere. What makes you better? Nothing. What makes you worse? Everything. Everything right? This is a challenge we face. That little song, as I call it, there’s not a county in the world that cannot sing that, it’s a global problem. And so when people come to us, they’ve been everywhere. They don’t know what to do. We don’t understand pain well enough, and so one of the fundamental things we ask patients often is, what do you think is going on with you? That’s my number one question, whenever I talk to students. I love that question, because it tells me what they’re thinking. And the patient can answer me from here to there. They can say, well, didn’t your read my report of a bulging disc? So they just told me what they are thinking. And I can talk about that intelligently because you and I and Brad, we all know what the current literature says. But then on the flip side, they can say I have no idea. That’s why I’m here, which is so neat, because it’s an open script, right? Bob: Sure. Dr. Adriaan Louw: And you know, after the evaluation, getting to know the patient, I’ll often ask them, has anybody explained to you why it hurts? And it still shocks me that 99% say, nobody’s ever explained it to me. So in this case, what basically works is we’ve taken the most advanced science on the planet that we know of and we put them in stories. Human beings learn through stories, metaphors. Brad: Exactly, I agree 100%. Dr. Adriaan Louw: Can you remember what you were taught about history in the third grade? Bob: Wow, if it’s in story form, probably so. Dr. Adriaan Louw: Yeah, exactly. We don’t remember facts. Bob: Right. Dr. Adriaan Louw: But do you remember the story, The Tortoise and the Hare. Brad: Oh, yes Dr. Adriaan Louw: So what we’ve done is taken the most advanced neuroscience and put it in stories. Simple easy stories. We then tell a patient the story, which I’ll tell you one in a minute, and what we have found out from some amazing research is that people’s lives are better for it. They understand what’s going on, they know what they can do. And so the most – Bob: Purely by the education itself? Dr. Adriaan Louw: By the education, but what’s important is we need to understand you aren’t going to explain pain out of people. Pain is complex. It’s very real. But, it makes them calm down, they have less fear. They’re more likely to move and what makes them better is movement. I think there’s a misconception these books and everything is, we don’t explain pain out of people. We just make them understand that pain, which makes them less fearful, which makes them move. Bob: Which relates back to the point that you made when they first come in. You ask them what is causing their pain and they don’t know. And by not knowing, they’re more stressed out. Dr. Adriaan Louw: Absolutely. Bob: It’s a part of the anxiety that goes along with it. They’re thinking, what is it? Is it something very serious? Which they usually think it is. And it may not be. It doesn’t equate with injury. Brad: Or I think, you know, something I personally can relate to is I have a condition called spondylolisthesis. With a big name like that, a diagnosis like that, the average person really doesn’t know what it is. That’s very frightening. Bob: Yes, it is. Brad: They think I’m not going to be able to run again. I’m just going to have to be still. And so when I do videos on it, I let them know what I’m doing or what I’ve come from. Hopefully that helps to get that brick wall, that diagnosis out of the way. I think that happens, like just even with simple arthritis. Someone will come and say, I’ve got arthritis in my muscles. Which, you know, you can’t get arthritis in your muscles, it’s in the joint. I try to explain that so this is going to be helpful for me to hopefully better relate to those patients. Bob: Could you mention the study that they talked about the brain scan showing the before and after? Dr. Adriaan Louw: Yeah, yeah, we have done some studies. And they’re a little bit technical. But when you scan somebody’s brain during something painful, for example they move their back, the brain lights up, it uses more sugar, more oxygen, and that’s what those blobs are. And what we found is that as we teach you about the pain, the brain really dampens down. Very similar to, if not more than what we can do with medicine right now. Which is really powerful. And that then reduces that threat value, and the brain goes, I must be okay the guy with the funny accent explained it to me. Bob: Yeah, that’s true. Dr. Adrian Louw: You know Brad, you mentioned arthritis. I lived in Iowa and I asked my farmers every day, with their John Deere overalls, John Deere hat, you know, what do you think is going on with your back? I’ve got arthritis. What they basically told me is because I’m old, I must hurt. Bob: Yes, Dr. Adriaan Louw: They tie together, and we know it’s not true. Because, if arthritis and back pain were the same thing, then only old people should hurt. Then, why do 50% of school kids have back pain? It is not the same thing. Brad: Sure. Dr. Adriaan Louw: And so when we show somebody that as you get older, there’s more arthritis, or as we call it wrinkles on the inside. Right, you’ve just got more wrinkles on the inside. But back pain we know peaks at age 35, 45, 50. I show it to patients, I draw it for them. They go, wow, so just because I’m getting old doesn’t mean I have to hurt. Exactly! Let’s get on the bike. We can change movement, but we cannot change aging. But aging and pain are two different things. We have a lot of research showing that people that are older hurt because they’re not moving not because they’re old. That it is a fallacy. An example would be again, like I said, we talk to people and explain and they may turn to me and say but why do I hurt? That’s kind of what we get to right? So we use an analogy, the analogy we use is a sensitive alarm system. You two have houses right? You guys are so popular, it’s probably in a gated community. Dr. Adrian Louw: Right. You guys are the man. Bob: Haha…. A double wide trailer is what it is. Dr. Adriaan Lowe: At least doubles, lol. So we tell people your house has an alarm, right. And so we use an analogy everybody’s familiar with an alarm. So, I would simply sit and ask him if you step on a nail, do you want to know about it? So, what do you guys think if you step on a nail? Bob: Absolutely, you want to know about it. Dr. Adriaan Louw: Why? Bob: Because it could get infected – Dr. Adriaan Louw: Exactly right. Brad: What if it’s rusty? Dr. Adriaan Louw: Exactly. A rusted nail especially so guess what? I’ve never had somebody say no, why? Because our patients are smarter than we think. Now I’ll ask him why and they’ll say, I did not get an infection. So, how do you know there is a nail in your foot? Well, you don’t have eyeballs at the bottom of your foot, right? So, we have an alarm system. Our body’s nervous system works like an alarm system. That’s the metaphor. People understand an alarm system. Step on a nail, the alarm system ramps up in the foot, fires a message to the spinal cord to the brain saying ding, ding, ding, there’s a nail in the foot. All I do is I tell the patient; does it make sense? And again, most people say that makes total sense. Now you know what the real patient says? “What does this have to do with my back?” Then you sit there and go, “Yes!” Why, you ask? Because they ask the right question. “Well, Frank, guess what? You were in the backyard raking the leaves and you felt a pop in your back. What happened? The alarm went off. How do we know it? You went to the emergency room.” Nobody goes to the emergency room saying, ‘I feel great’, so something trips your alarm. I’m not making fun, but it’s kind of that, wow, okay, this makes sense. And they say what should happen is we pull the nail out. The alarm system calms down, right? You guys have stepped on a nail or thumbtack and when you pull it out, does the alarm just go away? Bob: Well, it starts to calm down. Dr Adriaan Louw: It lingers a little bit. What happens is, Frank, they pull the nail out, the alarm just calms down; we put a bandage on. We get a tetanus shot and life is good. By the way, we learned something today. Don’t walk barefoot around nails. Pain isn’t a bad thing. Without, pain, we’d be dead right? It teaches us, sharp is bad. Bob: People who cannot feel pain are in trouble. Dr Adriaan Louw: They’re in serious trouble. Look, at our diabetic patients. We have to watch their feet, so here’s the crutch of the matter: All of us have an alarm system. It ramps up and says, ding, ding, ding, you stepped on a nail. Ding, ding, ding, you hurt your back, you have spondylolysis. You hurt your leg, you just broke your leg. It tells us to go get some help. We take care of the problem. We have surgery, we have therapy, we get some help. You’ve had that happen to you, all of us have. Even Mike, the guy behind the camera has had it happen to him. It happens to all of us, what a beautiful system. Here’s the problem though, in about one in four people something trips the alarm, Ding, ding, ding, “go get some help.” Then we do something but that alarm never calms down. That’s what we call a sensitive alarm system. We have fancy medical terms for it but it doesn’t matter, it’s a sensitive alarm system. In all the years we’ve done this, in all our research, in all the thousands of patients, I’ve only had three questions. How do you know this? Doctor drives a Jaguar, what do you drive? You’re only a therapist and I understand that. By the way, this story says very simply, they really want to be validated. How do you know this? Number two, they want to know why did it stay up? My neighbor had the same thing but she’s fine. Bob: Yes, why am I different? Dr. Adriaan Louw: Yes, and the last thing is, what do I do about it? That’s number one, by the way. If they ever ask, what do we do about it, that’s the right question. How do we dampen this system down? Very simply, how do you know it? We can see it by a test. You can barely move the arm and barely touch your back. You told me ‘you used to could’, is what we call it. Before your pain, you could run five miles, now you can barely walk a half a mile. You used to be able to sit for an hour and now you can sit for five minutes. Your tolerance is off. Many patients get that “Aha” moment. We talk about all the stresses in life. If you have pain, you see three physical therapists, two doctors, two chiropractors, a podiatrist, whatever, and it’s not getting better. Will your alarm calm down? Never have I had a patient say yes, they’re smarter than that, they say no, it’ll stay up. Exactly! Bob: It might even go higher. Every time they meet someone that can’t help them, it goes in their mind like, I’ve really got something severe. Dr. Adriaan Louw: Exactly. Then you get failed treatments with this. It works for a little bit and now there’s rumors about layoffs at the office and because I’ve missed a lot of time, I go see Brad and Bob, I’m going to be the first one that is going to be laid off. Then all this runs to keep this system elevated. Then finally, what do we do to turn it down? This is the coolest part. There’s so many things. We’ve now figured there’s about 22 things you and I and Brad do every day in therapy that actually turns the brain’s own medicine on. We are talking about exercise, pilates, relaxation, mindfulness, sleep hygiene, nutrition, everything. There’s so many cool things you can do non pharmacological. I think every listener and all of us in America are aware that drugs are good but some of them do very bad things for some people. So can we get the healthy side going and that’s kind of the idea. Simple story, this is our highest rank story where patients go, wow I got it. So what you’re telling me is that the reason I’m still hurting is not because the ankle is still bad. No what we are doing is we are moving people away from their tissues, but remember, all we can do is it’s only because we’ve done due diligence and examined someone very carefully. Bob: To make sure the tissue is healed. Dr. Adriaan Louw: A lot of people have blamed us and say, oh, all you do is talk to people about pain. 90% of our patients literally cry after the examination. I’ll ask them, what’s going on. They say that’s the most thorough medical exam I’ve had in 10 years. One of my students have figured out, the thing that makes this work, is when people feel like they’ve been listened to and validated they trust you. I think for the clinicians listening even today it’s creating that; I’m here how can I make your life better? It’s a connection. Let’s teach you a little bit or what’s going on. And we’ve just found that if you teach people their lives are better for it. Bob: I think what Dr.Louw is referring to here is what happens when someone comes in with those type of symptoms quite often and the typical clinicians going to go, you know, “this is a head case.” And you know there is nothing worse. Dr. Adriaan Louw: (Groans) Oh, no… Bob: Well, you know they do. And a lot of physicians, they are just like I’m trying to get this person out of my office as fast as possible. And they don’t really have an explanation for them. They just want to send them out the door. Brad: I don’t want to interrupt here but I just had a patient here this week. A total knee replacement, you know now they want to do it in one day. So he went in, total knee replacement, overnight and they discharged him the next day. You know they gave him exercises but only two or three. He was feeling; it hurts, I don’t know what I’m doing and its swelling up. And he was very anxious. He was feeling he was pushed through the system. He didn’t know what was going on. And I did, I spent about an hour and 15 minutes with him. By the time he left I told him the exercises to do, I said this looks like a normal knee, your range of motion looks good. He was so relieved. He left and we are going to see him three times a week to get his range better then decrease as things improve. I mean just the psychological aspect of it, I didn’t do anything to his knee except move it a little bit and looked at his walk to make sure he was safe. Dr. Adriaan Louw: You did more than you think you did. Trust me, we can prove that. I have to do this. I’m sorry, you guys have a major following but, all pain is real. We have never scanned fake pain. I would highly recommend if you’re a patient listening to this and if somebody ever accuses you of that fire that healthcare provider. They do not deserve to see you. And for the healthcare providers, just because somebody tells you something that doesn’t make sense, that doesn’t mean it isn’t real. It just means we haven’t studied it yet. Not even close. Bob: That’s exactly right. Dr. Adriaan Louw: I will just tell you that the longer I’ve done this, I’m getting older and older, and I really revel when somebody walks in and says I’ve been everywhere and everything, “who are you.” Who are you as a person. How can I make your life better? And there are so many things we can do. Even just listening to our patients. The most powerful words ever studied in medicine, ‘you’re going to be okay.’ How cool is that. And again, it’s so sad; I was in a class last week for Physicians Assistants and in their practice act they are not allowed to tell the patient they are going to be okay because it gives them false hope. I hope you give me false hope. I rather be that guy. Like Brad said, I’m going to be okay. Bob said, I’m going to be okay. Bob: I want to be the optimist. Dr. Adriaan Louw: I think this is so neat. Our words matter, our patients matter, all pain is real, we’ve never scanned fake pain. You know stuff like pain that spreads in the body, we now know why it happens. The thing that drove me nuts, when patients came in here: What makes your pain worse? When it’s cold out. I had no idea what to do with them. I didn’t know what muscle that was, which joint is that. But now I know there are some really amazing receptors in the human body that tell us ‘hey it’s getting cold in Minnesota, put on a sweater.’ And if they become a little over abundant we get sensitive to cold. Wow. And we have found out that if I tell that to Grandma, she’s going to go “I’m going to be okay.” How cool is that. You know one of the reasons I wanted to be here is, I need people in pain to understand that we are here and we’re here to help. And if someone isn’t helping you, fire them. They don’t deserve you. This is your pain. As my mentor David Butler told me years ago; tell patients you own your pain not someone else, you make the best decisions. And so I hope the healthcare providers today, if there is one thing you can do, it’s cheap, it’s free by the way, listen. Just listen, be there. I have no problem telling a patient I don’t know what to do with this today but let me think about it, but tell me your story. Get to know them. There’s so much about reassurance. Reassurance is analgesic. We’ve studied this. Bob: Sure. I’m getting tingling up and down my spine. I want to give you a standing ovation, seriously. That is just awesome. But I think we will end this conversion here. We will have two more conversations with Dr. Louw coming up so be sure to look for those. Brad: As for the information we’ve covered here, it can be found primarily in Dr. Louw’s book, Why Do I Hurt. Bob: For therapist and clinicians, you might consider the book Integrating Manuel Therapy and Pain Neuroscience, but in addition there are classes that are given. Dr. Adriaan Louw: Yes, so one of our jobs is, we want to train the next generation. We want to train the most compassionate, empathetic, well trained people on the planet. So, we teach seminars all over, teaching Evidence in Motion. Bob: If you google Evidence in Motion, Dr. Louw’s name will come up. Thank you very much Adriaan. For More on Adriaan Louw: https://www.bobandbrad.com/adriaan-louw Adriaan Louw's Website: https://evidenceinmotion.com/ Interested in learning about the products mentioned above, they can be found at: 1) Adriaan Louw's books: https://www.optp.com/Bob-and-Brad-Sale-LOUW 2) Amazon Book Links: https://amzn.to/3cz6sZk Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

Previously, we had a nerdy talk about the technical parameters to consider when looking for a suitable massage gun, including: stall force, speed, amplitude, noise level, size, and battery. Still troubled by all the tech terms and looking forward to some clear examples? Here comes the help: Scott Behrends from the YouTube channel "Beforeyoubuy" reviewed over 30 different massage guns and made a few recommendations in his latest video. In this video, you can clearly see the differences in performance of various massage guns. No time for an 18-minute talk? Then continue reading. The essence is all here. First thing first, who is Scott? He is a super fit and athletic IT professional who had excellent performances in the sport show "American Ninja Warrior 2019" and made it to stage 1 in the Las Vegas National Finals. He also runs a local gym called "Ninja U" and trains his own kids and nephew, along with others to be Ninja kids and teens. Reviewing massage guns is a common topic on his channel "Beforeyoubuy" and he actively uses massage guns, not only for muscle relaxation and recovery but also for warming up before his training. He is objective and independent when reviewing massage guns and sometimes his videos talk about which massage guns not to buy. So we can trust his credibility on reviewing massage guns. After reviewing over 30 various massage guns, he compared the following parameters of the Bob & Brad massage gun, Hypervolt, Medcursor Mini, NoCry, Softerspot S2, Sportneer D9, and Theragun Prime, and recommended the Bob & Brad Massage Gun, Sportneer Elite D9, Medcursor Mini, and Theragun Prime. The links to the products and the discount codes to the Bob & Brad Massage Gun and Sportneer Elite D9 are included in the video description. ⦁ Speed All his recommended massage guns have a low speed between 1000 and 2000 RPM and a high speed above 3000 RPM, except Theragun Prime which has a very narrow speed range. Different massage guns have different speed levels, but usually 3 to 5 levels should be sufficient. ⦁ Amplitude Amplitude is how far the massage head travels. Theragun has an amplitude of 16 cm, the biggest among the recommended massage guns. The others usually have an amplitude of around 10 to 12 cm, although the Bob & Brad has an amplitude of 8 cm due to its small size. When it comes to amplitude, it is really not "the bigger, the better", because a very big amplitude means it hits you really hard. When you have very sore muscles or don't have much experience using a massage gun, you wouldn't like to start being "hammered" and feel just the pain. Taking both the speed and amplitude into account, if you are big and beefy and have a hell load of hard muscle to massage, or training is a major part of your day, or you are the kind who likes it hard, choose a powerful one. But for average people's daily use, the power versus size of a massage gun is more important to consider than just the power. Like the Bob & Brad, though having a small amplitude, can dig deep into your muscle to give a proper massage. ⦁ Stall force The stall force of a massage gun is the force needed to stop it. He literally has to push hard against the Bod & Brad massage gun to stop it, while he hardly needs to push against the Sportneer, which is somewhat bigger than Bod & Brad, at a low speed. Too small a stall force limits the performance and effectiveness of a massage gun when you try to get a deeper massage. ⦁ Noise levels measured in decibel (dB) When noise levels measured in dB increase by 10 dB, it means the noise is twice as loud as before. A noise level of 30 dB is like whispering. Sportneer, the quietest of them all, at a high speed sounds significantly quieter than the Theragun Prime, which is said to be quieter than other Theraguns, at a low speed. It actually sounds like my big handhold kitchen mixer on the highest speed. The Bob & Brad sounds slightly louder than the Sportneer with a higher pitch due to its higher RPM. The quieter a massage gun is, the more scenarios you can use it in: watching a movie, talking to friends, in the airport, riding in a car... wherever and whenever you want! And you can multitask and save time. ⦁ Usability: including ergonomic features, button placement, accessories. The usability of the recommended massage guns is rarely an issue. The only thing to consider is to choose the right size and shape and the preferred massage head. Their power buttons are all easy to reach but not in the way. Their batteries have comparable life spans of around 5 days, depending on the use. They all come with cases and enough heads for different usages. Theregun has a soft squishy head that gives you some cushioning for its powerful hits. The Bob and Brad massage gun has an even more squishy head that offers more buffering. Sportneer has a metal head for people who don't like plastic texture or who prefer to use massage oil or lotions with their massage. And Medcursor even has a head with its own integrated rechargeable battery that can deliver heat while giving massage. ⦁ Price for quality value The price of massage guns varies greatly, so before looking at the price tag, consider how strong and quiet and how many features you need for your massage gun. Don't naively believe the specs provided by the manufacturer. Check out trustworthy reviews on YouTube to see the performances for yourself. In short, given all the factors, the Bob & Brad massage gun, together with Sportneer, Medicursor, and NoCry, has a high value for quality and is a good choice for daily use. Why not give it a try? Interested in the Bob anad Brad Massage Gun: https://amzn.to/36pMekg

This article is a transcribed edited summary of a video Bob and Brad recorded in September of 2020. For the original video go to https://www.youtube.com/watch?v=8gLtDn5FL2E&t=14s Bob: Alright, the question of the day: Should you nap? Is it good? Bad? How long? How often? Brad: Ah, good questions. There’s a lot of questions there, Bob. Bob: By the way, I come from a long line of nappers. Yeah, my dad took a nap, my mom. My mom just said she always used to not take a nap during that period when the kids would lay down, she would get work done. After a while she was like “what was I doing?” They’d wake up and she’d be exhausted. Brad: She could join in. Bob: Actually Brad, there’s a fair amount of research on napping. But before I’m going to say that, there are a lot of notable people that were nappers: Winston Churchill, JFK, Ronald Reagan, he’d do it even during meetings, Albert Einstein, Thomas Edison. When I went to Mayo Clinic for my studies, they made you read the biography of the two Mayo brothers that started it. Yeah, and William Mayo, I worked at his house for a while as a waiter. Brad: Did you get to meet him? Bob: No, he was dead a long time ago. But, he was a napper, and apparently even when he had famous people over he’d say, “I’m sorry, I have to leave,” and he’d go nap. I think the Queen of England was over one time and he got up and said “I gotta go and take my nap.” Brad: I hope it didn’t upset her. Bob: Yeah. Apparently not. So, anyway. There are a lot of studies on it and there’s actually three types of naps. Did you know that Brad? Planned napping, which means you’re preparing in case you know you’re going to lose sleep that night so you actually plan and take a nap ahead of time. Habitual napping, which is a daily nap. That’s me. And then there’s emergency napping. So, like if you’re driving along and all of a sudden you get real tired. Brad: I’ve done that alright. Bob: What are the benefits? Let’s go over that first. So, again there are a lot of studies. It restores alertness. No surprise there. I saw one that recently talks about how it improves your cognitive ability, your ability to remember. I know that I would always try to study right before I went to bed. And apparently that did help to absorb it. It’ll enhance your performance. It will reduce mistakes and accidents. They did a NASA study of astronauts and pilots, it improved their performance 34 percent. Brad: Well, it really makes sense if you sit down and think about it. It’s like relaxing your body, you know, because you’re fatigued physically, you take a little nap, get some fresh blood in your system. Recharging your battery. And go back to work. So yeah, mentally it makes sense. Bob: It decreased risk of drowsy driving, of course. I was reading that one book on sleep and they talked about even a slight decrease in alertness was equal to being drunk. It didn’t take much. Brad: I’m never going to read that book. It exaggerates clearly, because I would be dead so many times by now driving. Bob: It’ll scare the hell out of you. I’ve found it though, when I’m driving tired like,” oh boy, that was close.” Brad: Yeah. When you cross that center line that’s when I stop to take a nap or get some Pepsi. Bob: The other thing the studies have found, you’re less impulsive, and this is really true with me, you have a greater tolerance for frustration. I mean, I get in the worst moods when I’m tired. I’m like, yeah you need to go take a nap. Brad: Well, kids are like that all the time. Liz are your kids cranky when their tired? Alex too, your husband? Bob: I’m like a kid. When they get overtired, you get to that point of not coming back. Napping is really good for shift workers. It’s funny, Linda’s dad was a shift worker and so was her brother. I just don’t think shift work is good for you. I mean it really isn’t. It’s so bad. Brad: Well, if you stay on the same shift, but rotating shifts are the worst. I think I’ve got a whole theory on that but I’m not going to get into it now. Bob: Well, they showed that naps obviously helped this, but also they found out naps and caffeine are the best combination for that. No surprise. So, then there’s the psychological benefit. It’s like a pleasant mini vacation. And that’s how I look at it too. It’s like, ah I love taking a nap. You know? Brad: Yeah. Bob: So what are the negative parts of it? Well, there really aren’t that many to be honest with you. One, if you take a nap too close to bedtime it can affect your night time sleep. We see that a lot in the elderly when we work with them. Sometimes they can’t sleep at night and we go, “did you sleep during the day?” And they are like” No.” Then you come in their room and they’re zonked out. They don’t even know they slept during the day. Brad: Well, if you sleep too long in naps or too much in the day, you get your nights and your days flipped around. Bob: Right, right. So, the other one is sleep inertia. And this has happened to me, and we’re going to talk about when it’s too long. What’s the right time to take a nap, the amount of time? If you sleep too long, you get into that grogginess. Did you ever get to that? Where you took a nap, you woke up and were wiped. It takes you a half hour to wake up. You just can’t get going. Brad: You have to jump in the shower just to get going. Bob: Yeah, right. So you have to watch the amount of time to prevent sleep inertia. And number three, this probably isn’t a big one for me, it doesn’t bother me, is the stigma. Like, you’re considered lazy if you take a nap. Lack of ambition. Brad: Absolutely. Bob: Absolutely. LOL. Because you’re not a napper are ya? Once in a while you take one, right? Brad: Yeah. But no, historically you didn’t nap when you’re working. I mean, you couldn’t. I mean, you have work to get done. You can’t say, oh I’m going to take a nap. Bob: Well, I wouldn’t take a nap here. Although, you know it’s funny when I worked construction, at lunch, I’d tip over a wheelbarrow, and lay in the wheelbarrow and take a nap for 15 minutes. Brad: Yeah. Actually it’s a good idea. I know, when I’m working, I’m thinking about work. I’m not thinking about a nap. My mind is focused. Bob: Let’s talk about the length of time, Brad. So, you have cycles in sleep. You have REM sleep, non-REM sleep. And, to go through a full cycle of sleep is an hour and a half. So, if you sleep a full hour and a half, you’re fine. But, if you sleep like 45 minutes, you’re not. If you sleep less than 30 minutes you’re fine, too because you never get into REM sleep. You never get into a cycle. So either sleep less than 30 minutes, or sleep an hour and a half. Don’t sleep like 45 minutes, don’t sleep for an hour because that’s when you get into that groggy state. Or, if you sleep like two hours you can be in that groggy state. Does that make sense? Brad: Well, it does. Except for I have a feeling these numbers may vary from person to person. Bob: You would be surprised how consistent it is among people, animals, and plants. It’s just amazing. That’s what I thought too. But they say no, it’s not as much variance as you’d think. And that whole thing about a lot of people get by on six hours of sleep, that too was a myth, it was like one out of a thousand people. Brad: Well, I could believe that, for sure. Bob: But there’s a lot of people that do it. And there’re running subpar. Brad: It would be interesting to see what their lifespan is. I don’t know how you would. That’s be a tough one to study. Bob: Well you’d have to do it after the fact, obviously. So, I guess my final saying is going to be yes you can go ahead and nap. They’re good for you, there’s all these benefits. Pick a time, at probably 30 minutes or less. That’s what I do, 20 minutes. Or, an hour and a half. Go the full hour and a half. Yeah that’s a long time. Brad: Yeah, you think that then I would be staying up later, probably. I don’t know. Bob: Right, you probably would be unless you’re at a deficit. Alright, happy naps out there. Brad: Yes, nap well and be careful. Bob: Be careful, haha. Brad: Well, you got dreams, you know. They get in the way. I had a bad one last night. I drempt of a bear. Luckily I had my deer rifle. Well, I won. Everything was okay. Bob: Is this like The Revenant? Brad: Well, I don’t know about that, but I have had dreams where a bear has gotten me. I had to wake up screaming. Bob: What is that? What does that mean? Brad: The bear. A Black bear. Bob: What does that symbolize? Who is the bear in your life? Brad: I don’t know. Bob I’m not a psychologist. Bob: We have to get into this. Brad: I just know what I see. Bob: Alright. Brad: Carry on. Visit us on our other social media platforms: Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbob... Twitter: https://twitter.com/ptfamous YouTube: https://www.youtube.com/user/physicaltherapyvideo Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love:  https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in July of 2017. For the original video go to https://www.youtube.com/watch?v=B6fcMML8-6Q&t=659s Bob: We’ve got a guest here today. Craig: Yep, hi Craig again and I’m here today to talk about calorie density. Bob: So, we’re going to talk about how this is a good way to diet basically and lose weight. I think we are going to have some great visual demonstrations here of how to eat and why to eat certain foods. Brad: And doing it in a healthy way. Bob: Alright, let’s talk about Craig, Craig why don’t you give us your introduction. Let us know who you are. Craig: My name is Craig Martin. I’m currently a graduate student at UW La Crosse, mastering in community health education with an emphasis on diet, nutrition, and disease reversal through a whole foods plant-based diet. Bob: And Craig, can you tell us just a little bit about your personal story because you’ve said you had some weight loss and the asthma story, I think is interesting too. Craig: Yeah, so it’s interesting, I live in Wisconsin. I was lactose intolerant and I worked at a cheese factory. Bob: It’s a requirement when you live in Wisconsin. Craig: Haha, yeah actually that’s what got me interested in diet. I was already interested in diet when I became lactose intolerant. But what I found more interesting is when I started working in the cheese industry, we would shut down the cheese production for lunch, and we would start up again and then we’d shut down at the end of the day. This goes along with heart disease too, what I found was inside the pipes were coated with cheese. When we would take those pipes apart at the end of the day, we would have to scrape out hard cheese. Sometimes these cheese pipes would be so occluded you could barely get anything through there. That made me realize what I was eating had an impact, not only on my weight but also on my health. I stopped eating cheese after I started working at a cheese factory because I just thought, “Oh my gosh, what was it doing.” Well not only that but cheese is very calorically dense. A one-ounce cube of cheese, which is about the size of two dice has 100 calories in it. When you think about that, that’s a small amount of cheese, that’s about the size of that one apple there probably has 100 calories. But if that was cheese that would probably be about 600 calories. So, when you look at food that way and you start to realize where your calories are coming from, it really can help to visualize how much food you can eat and still lose weight. Bob: Craig, how much weight have you lost? Craig: Well, I started following a whole foods plant-based diet after I saw the devastating effects of cheese and I lost about 40 pounds. So, at my heaviest I was about 166, now I’m about 128-130. Bob: When I look at you, you look like a naturally thin person, I mean, you do, you don’t look like someone that was ever overweight. Interestingly enough, I thought you were one of those lucky people. Brad: Eat anything you want and never gain weight. Craig: Well, now I eat everything I want, and I never gain weight. But before I used to eat everything I wanted, and I gained weight. Bob: Tell them your age too because I think that you look younger than you are. Craig: I’m 36 years old. I get a lot of people telling me that I look like I’m in my early 20’s. Bob: Right, and you do. Brad: Yeah. Bob: So, you are a walking testimony to plant-based diet. Craig: Correct. Brad: Didn’t you say your asthma had a change with this diet. Craig: Yes, when I cut the dairy out of my diet. I had asthma for 30 years and as soon as I cut the dairy out, it was funny. I would run a half-marathon in Green Bay because I always wanted to run a half-marathon. I’d done that and my parents were like, “Craig, where’s your inhaler? Where are your asthma symptoms, like what’s going on here?” I was like, oh yeah, I don’t have asthma anymore. It had been a gradual transition, the longer I went without the animal products in my diet, the greater the benefits were and from that point on I ran the half marathon, and I said I can run a marathon. And then I did, and I was 14 minutes’ shy of qualifying for Boston, my first marathon ever. I had never run before because I couldn’t. Bob: So, we have some visualization. Brad: So, what’s all this about? Craig: So, what I have here, this is very interesting. This right here is five pounds of lettuce. This is also 500 calories. If you feel this, this is pretty heavy. I don’t want to knock you out of your chair. And here, this is 500 calories of cauliflower, broccoli and carrots look like. Bob: So, still quite large, not as big as the lettuce. Craig: We eat about 2000 calories a day so you could eat four bowls of lettuce or salad and you get 2000 calories. So there you go, you’d probably fill up before you’d ever finish this. If you had to eat that all day, you’d lose weight because you wouldn’t be able to eat enough calories in a given day. So that there in itself is a testament as to what 500 calories looks like. How it will fill your stomach because honestly this small bowl right here, is about the size of our stomachs. Brad: And what do we have here? Craig: There’s a bunch of little W’s on these, ha-ha, peanut M&M’s. Yeah and this is 500 calories of peanut M&M’s. When you compare that to the lettuce's 500 caleries, you want to lift that up? Bob: This is my weakness right here, peanut M&M’s. Craig: I mean; this is amazing. Which one do you think would fill your stomach, which one would fill you up? That’s why we snack on M&M's all day and we never get full. If we were to eat the lettuce, we would get full. Now, granted I would never just eat this alone. I would probably use a balsamic vinegar on that, something to replace the olive oil because this olive oil if that were used to coat this, that would make the lettuce, 1000 calories. Bob: So, the olive oil is 500 calories on its own. Craig: Yeah, this is 500 calories in this little jar. When you look at it, that’s what 500 calories looks like next to each other. Brad: And I’m thinking, it’s okay because olive oil is healthy and that’s all like good calories. Craig: Right, well, it’s all extra calories. You can use balsamic vinegar; you could use other types of vinegars they have some very good flavored vinegars. You could go online to the olivetap.com and you can look at some of the flavored vinegars that they have and you can use that in place because that’s a very low calorie option that still gets your lettuce moist because that’s what you’re looking for, and it has really good flavors. Or you could use this, (olive oil) and dump 500 calories on your salad. Bob: 500 calories out of a 2000 calorie diet which is a lot, to just get flavor on your salad. Craig: Exactly, yeah. So, other examples here: this is 500 calories of sweet potato. I had to cut the sweet potato so there’s some air in here, but if you boil sweet potatoes or any potato, studies have shown that potatoes are one of the most filling foods that people can eat. It’s what we put on that potato that becomes problematic. So, if you’re putting butter on your potato, you are increasing the calorie density of the food. Kind of like olive oil, because butter is 100% fat, just like olive oil. Bob: What would you recommend putting on potatoes? Craig: For potatoes, I either put salsa or some stew or something else because when you eat a baked potato, it’s dry, so really all you’re trying to do is moisten it up to get it to a flavor that you can like. Otherwise you can mash the potato, pour in some vegetable broth, some low sodium vegetable broth. Bob: Well that’s usually high in sodium though. Craig: Yes, so you’d want low sodium vegetable broth, no salt added, or you can make your own if you’re feeling adventurous. Brad: What do we have in front of that? Craig: In front of that, we have some oatmeal. Now this is dried oatmeal and actually dried oatmeal is calorically dense. However, when you add water to it and you rehydrate it, this would swell in your stomach so I mean it would probably fill about half of this bowl. The nice thing about calorie density is whether this be oatmeal or rice, when you mix these foods with it, you’re going to fill up your stomach more. So, every morning when I have oatmeal, I add berries to it. Bob: The berries are not as calorie dense. Craig: Calorie density is based on a few things; the amount of water in a product, the amount of fiber, the amount of fat in that product and the amount of sugar, or carbohydrates or however you want to use for the term sugar. Calorically dense items contain usually more fat, or they are lacking water or fiber. That’s why this is pure fat, this 1 gram of fat is 9 calories per gram, 1 gram of sugar is 4 calories per gram, so it doubles the density already based on how we view fats and sugars. Bob: So, with fruit and stuff, you’re saying there’s more water obviously in fruit? Craig: Yes Bob: So, I get into trouble with dehydration sometimes and I’ve been eating less carbs. Is that possible that I’m eating less carbs, I’m getting less water from food and I need to drink more? Craig: That could be. If you were to have a steamed sweet potato, there would be a lot of water in there, if you were to have steamed potatoes, you would have a lot more water. Where, if you’re having something like M&M’s, these are pretty dry. Bob: I always thought when I ate peanuts which I eat roasted peanuts now, before I’d get dehydrated because of the salt, but now it seems like I am still getting dehydrated because I’m not taking any water in through the food itself. Craig: Exactly, yes, it’s one interesting thing. When you’re eating more fruits and vegetables, you’re actually getting more water which means you don’t have to drink as much water because you’re getting it through another source. Brad: So, if I understand you, you can eat peanut M&M’s if we drink water with it. Craig & Bob: HAHAHA Craig: Well, that’s one way of understanding it. Brad: I like you. This is fun now. Craig: I would say, drink a lot of water so they float on top otherwise that water will filter through and you’ll just be left with this left in your stomach and that’s not going to fill you. Bob: What’s the one on the end, we didn’t talk about that yet? Craig: Oh, yes, this is 500 calories of nuts. I would never tell anyone not to eat them. But the thing is, when you’re eating food you have to realize that this is still 500 calories. So, whether or not you think it’s fine, it is fine, it is healthy. But not a lot goes a very far way. Brad: So, I don’t know if we mentioned it, but the small bowl is approximately the size of a stomach. Craig: Yes, a human stomach. Stomachs do stretch. My stomach stretches a lot. I eat a lot of food because I eat more of the vegetables and salad. My stomach has to be adaptable because otherwise I would starve. I mean, not starve, I just mean I just eat a lot more. Bob: So, what about the saturation factor? I mean, I eat nuts and I seem to fill up on them quicker. Do you know what I mean? Like a lot of times I can eat some of the other foods and obviously I could have eaten a lot more, I didn’t realize but you know I was still hungry after. Where I eat the almonds and it seems like I’m held over longer. Craig: Yeah, so some things to remember, there is fiber in nuts, so the fiber is what fills you up. There’s no fiber in say olive oil. You could drink this; I wouldn’t recommend it but there’s no fiber in there to keep you fuller longer. Bob: Fiber is the secret on saturation quite often? Craig: Yeah, actually it’s the amount of fiber and the amount of water in a product of food that actually keeps you feeling fuller longer. So you’re more satisfied and that’s the one thing they found with potatoes is when you boil potatoes, there’s so much water in there that they just keep you full so much longer. Then not to mention all the fiber that’s in there as well. Bob: What about, I know we are over time but one more thing I want to go over, what about spaghetti itself, what are your thoughts on spaghetti? Craig: I eat spaghetti almost daily. Bob: You do? Craig: I do. Brad: What do you eat with it? Craig: I usually will have some toast with it. Bob: What do you put on it? Do you put anything on it? Craig: On my spaghetti? I have spaghetti sauce. I have a fat-free spaghetti sauce that I purchased, I sprinkle on parsley, Italian seasoning. I like nutritional yeast; I don’t know if you’ve ever had nutritional yeast. It kind of has a cheesy flavor. I didn’t like it at first but I kind of adapted my taste buds and then just a little bit of cracked pepper on it. That’s what I use. Bob: Sounds good. I miss spaghetti. Craig: Yeah! I was going to say one more thing, this is 500 calories of fruit, the only thing is this is blackberries and raspberries I couldn’t get blueberries in here, so this is about 2.5 pounds of food, so these should be in here too. Bob: So, they’re pretty good too. Craig: Oh yeah, they’re very good. Remember, all these foods here: the vegetables, fruits, potatoes all contain carbohydrates. Now, the olive oil has no carbohydrate but it’s 500 calories. The lettuce or salad is 5 pounds of carbohydrate essentially so carbohydrates aren’t necessarily the villain, it’s the medium or the food that brings in the carbohydrates that contain fat and everything else because like the M&M's are carbohydrates as well, but there’s also a lot of fat in here. That’s what drives up the caloric density of this food. Brad: So, I’m assuming there’s sugar. Craig: There is sugar in there as well. But when you’re looking at everyone says carbohydrates are the villain, well, it’s really these high-fat foods that we eat that are more villainous than the carbohydrates because the vegetables all contain carbohydrates too, but look at how much you can eat and look at how little you can eat of the fats, and M&M's and such. Bob: And then there’s those dyes in there. Craig: We have all of those other things we want to avoid and stay away from too. Brad: Well one way or another, yes. Bob: We want to thank Craig very much for taking the time. Very interesting, kind of screwed up my whole diet, but that’s alright. I’ll make some changes, but we’ll look and see what we’re going to do here. Brad: I’m going to be drinking water with my M&M’s now. Craig: Haha, that’s good, at least you’re drinking some water. Bob: Thanks again Craig. Craig: Your welcome. Thank you, guys. Bob: Thanks for joining us. Links supplied by Craig: How Not to Die from Heart Disease https://www.youtube.com/watch? Making Heart Attacks History: Caldwell Esselstyn at TEDxCambridge 2011 v=LXigm...https://www.youtube.com/watch?v=EqKNf... Dr. Esselstyn's Prevent & Reverse Heart Disease Program www.dresselstyn.com Prevent and Reverse Heart Disease. The Revolutionary, Scientifically Proven, Nutrition-Based Cure by Caldwell B. Esselstyn, Jr., MD www.dresselstyn.com Dr. McDougall's Health & Medical Center www.drmcdougall.com https://www.drmcdougall.com/ Why Do Plant-Based Diets Help Rheumatoid Arthritis? https://www.youtube.com/watch?v=4bvDPtL0fns Why Do Plant-Based Diets Help Rheumatoid Arthritis? Subscribe to Dr. Greger’s free nutrition newsletter at http://www.nutritionfacts.org/subscribe and get a free excerpt from his latest NYT Bestseller HOW NOT TO DIE ... https://www.youtube.com/watch?v=ldsME... Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:  https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love:  https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here:  https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.