The Muscle Layman podcast is a show created to help layman like you & me understand what it takes to champion the mind and our body. Pankaj "Muscle Layman" Narsian is a fitness coach & educator based out of Mumbai, India dedicated to debunking myths & simplifying the concept of fitness & nutrition. His mission is to give as much free content as possible. To help you build subtle inside along with a strong outside.
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New episode every Wednesday! Join the Barbell Shrugged crew in conversations about fitness, training, and frequent interviews w/ CrossFit Games athletes!
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[Amino Acids] Leucine’s Role in Muscle and Metabolism w/ Dr. Donald Layman, Anders Varner, Doug Larson, and Coach Travis Mash #761
52:00
Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign and a Fellow of the American Society for Nutrition. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman has been a leader in research about protein, nutrition for athle…
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Physiology Friday: [Hormone Dysfunction] Birth Control, TRT, HRT, and Toxicity w/ Anders Varner, Doug Larson, Coach Travis Mash and Dan Garner Barbell Shrugged
57:45
In this Episode of Barbell Shrugged: How Birth Control can reduce testosterone by 70% Birth controls affects on your physique How to pick the right birth control What are drug induced nutrient depletions How to best handle menopause and andropause What happens when you do not have a cycle for 5+ years What is wrong with TRT and HRT How heavy metal …
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[Supplements] Separating Science from Snake Oil w/ Mike Matthews, Anders Varner, Doug Larson, and Coach Travis Mash #764
57:11
Mike Matthews is a certified personal trainer and bestselling author of Bigger Leaner Stronger, Thinner Leaner Stronger, and Muscle for Life, as well as the founder of the #1 brand of all-natural sports supplements, Legion. His simple and science-based approach to building muscle, losing fat, and getting healthy has helped tens of thousands of peop…
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Physiology Friday: [Mental Health] A 6 Step Approach Connecting Mind, Body, and Nutrition w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner Barbell Shrugged
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In today’s episode of Barbell Shrugged we cover: A framework for understanding mental health and physiology The relationship between the mind and the body How physiology follows psychology How to turn your thoughts into character traits How come prescriptions and medications can make mental health worse How sleep is the gateway to improving mental …
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[Sleep] Stress, Psychedelics, and Brain Health w/ Dr. Kirk Parsley, Anders Varner, Doug Larson, and Coach Travis Mash #763
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Kirk Parsley served as an Undersea Medical Officer at Naval Special Warfare Group One from June 2009 to January 2013. While there, he led the development and supervised the group’s first Sports Medicine Rehabilitation center. He is a former SEAL, and received his Medical Degree from Bethesda, Uniformed Services University of Health Sciences (USUHS)…
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Physiology Friday: [Constipation] A Five Step System for Perfect Poops w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner Barbell Shrugged
50:31
In today’s episode of Barbell Shrugged: Why adding water can help eliminate constipation Why “more fiber” may not be the answer to better bowels. Which magnesium supplement is optimal for reducing constipation. Why you need to buy a squatty potty for your best pooping position. How exercise improves motility. Why coffee and caffeine are important t…
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[Ice Baths] Using Cold to Improve Metabolic Resilience w/ Dr. Thomas Seager, Anders Varner, Doug Larson, and Coach Travis Mash #762
1:27:56
1:27:56
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Thomas P Seager is an associate professor in the School of Sustainable Engineering and the Built Environment at Arizona State University. Seager leads research teams working at the boundaries of engineering and social science to understand innovation for resilient infrastructure systems, including the life-cycle environmental consequences of emergi…
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Physiology Friday: [THYROID] Function, Dysfunction, Brain Chemistry, and Autoimmunity w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner Barbell Shrugged
43:51
In today’s episode of Barbell Shrugged: The Thyroid’s impact on weight gain What is the function of the thyroid What causes thyroid dysfunction The relationship between hypothalamus, pituitary gland, and thyroid Thyroids role in autoimmune diseases like Hashimoto’s and Grave’s disease How gut health affects the thyroid How Vitamin A regulates the t…
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Physiology Friday: [LIBIDO] The Biochemistry of Improving Your Sex Drive w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner Barbell Shrugged
56:01
In today’s episode of Barbell Shrugged you will learn: The internal mechanisms that create your sex drive. How psychological, hormonal, and functional dysfunction impacts sex drive. The biochemistry of boners The nervous system’s response to sexual arousal The psychology of porn addiction Supplementation that can improve your sex drive Impacts of c…
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[Parker University] Higher Education for Human Performance: w/ Dr. William Morgan, Anders Varner, Doug Larson, and Coach Travis Mash #760
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Chiropractor to Congress, Supreme Court, and the White House, Parker University’s Seventh President, Active Texas Chiropractic Association Member, and proud Texan Dr. Morgan has a long history of serving in military healthcare. At age 17, he joined the Navy and served with a Marine Recon company as a special operations technician hospital corpsman.…
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Physiology Friday: [NUTRITION 101] The Exact Calories, Macros, and Micronutrients to Fuel Performance and Optimize Health w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner Barbell Shrugged
47:50
In today’s episode of Barbell Shrugged you will learn: How to determine total calories for your goals Why maintenance calories are important for body composition and health Why calories determine the size of your body Understanding energy balance and finding your activity multiplier How to properly increase and decrease your caloric intake to reach…
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Why Your Physiology Loves Going Back to the Basics w/ Sam Miller, Anders Varner, Doug Larson, and Coach Travis Mash #759
55:01
Sam Miller is an Amazon Best-Selling Author and has more than 15 years of experience as a health, fitness, and nutrition coach. A popular online educator, podcast host, and mentor, he consistently offers simple, strategic methods for transformation and translates complex concepts into leverage for any health and fitness goal. His workshops, classes…
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Physiology Friday: [TRT] Natural Testosterone Support Without the Shots, Pellets, Creams, and Gels w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner Barbell Shrugged
51:51
In today’s episode of Barbell Shrugged you will learn: When is the right time to talk to your doctor about TRT Why lower testosterone can be a good thing When is TRT the right decision DHEA and additional androgenic options Recommended dosing if you want to take TRT How gut health affects testosterone efficiency How environmental pollutants and tox…
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[PED's] In Defense of Doping w/ Dr. Alexander Hutchinson, Anders Varner, Doug Larson, and Coach Travis Mash #758
51:29
Dr. Alexander Hutchison, a prominent figure in fitness and wellness based in Dallas, Texas, stands at the forefront of discussions surrounding doping in sports with the release of his third book, "In Defense of Doping: Reassessing the Level Playing Field." Through this groundbreaking work, Dr. Hutchison offers a thought-provoking reassessment of co…
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Physiology Friday: [ENERGY] Why You Do Not Have It and How to Get Tons of It w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner Barbell Shrugged
53:59
In today’s episode of Barbell Shrugged you will learn: Why stimulants and coffee will not solve your energy problems Pros and Cons of “smart” drugs How small efforts of exercise can significantly improve your energy Why exercise is important for energy as you age How morning walks can optimize circadian rhythm and improve energy Melatonin's role in…
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[The Enhanced Games] Redefining Athletic Boundaries w/ Dr. Guillermo Escalante, Anders Varner, Doug Larson, and Coach Travis Mash #757
54:21
Dr. Escalante is currently a Professor of Kinesiology and Assistant Dean for the College of Natural Sciences at California State University, San Bernardino. He is a scholar in the areas of exercise science, sports nutrition, and sports medicine. His research interests include sports nutrition/supplementation, body composition assessment, physique e…
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Physiology Friday: [Testosterone + Gut Health] How to Avoid TRT by Healing Your Gut w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner Barbell Shrugged
51:34
In today’s episode of Barbell Shrugged you will learn: Understanding the theory of constraints in your physiology Why doctors use testosterone as a catch all for so many symptoms Why TRT is not the answer to low testosterone in your labs Why alcohol can be detrimental to long term gut health and leaky gut How alcohol affects testosterone Why low te…
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[HIIT] A Minimalist Approach to Building Muscle and Vo2Max w/ Dr. Martin Gibala, Anders Varner, Doug Larson, and Coach Travis Mash #756
49:42
Dr. Martin Gibala is a professor and the Faculty of Science Research Chair in Integrative Exercise Physiology at McMaster University. His research examines the mechanistic basis of exercise responses and the impacts on health and performance. Dr. Gibala is widely known for his work on high-intensity interval training. He has published over 150 peer…
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Physiology Friday: [Cholesterol] How to Read Bloodwork for Lipids, Triglycerides, and Fatty Acids w/ Anders Varner, Doug Larson, and Dan Garner Barbell Shrugged
46:24
In today’s episode of Barbell Shrugged you will learn: What are lipids What is cholesterol The difference between HDL and LDL cholesterol Why there is no such thing as “good” or “bad” cholesterol What are the bloodwork numbers for optimal cholesterol What is the perfect ratio of HDL and LDL Ratios for Triglycerides to HDL for optimal health Mechani…
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The Mission After: Finding Purpose After Military Service w/ Michael Bledsoe, Anders Varner, Doug Larson, and Coach Travis Mash #755
58:21
As a seasoned entrepreneur with 16 years under his belt, Bledsoe has dedicated my career to guiding others to enjoy physical, mental, emotional, and spiritual health. His journey began after serving in the Navy, where I embraced the mission to optimize my own health, relationships and discover a greater purpose. My passion extends beyond profession…
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Physiology Friday: [Recovery] How to Build a Resilient Physiology w/ Anders Varner Doug Larson, and Dan Garner Barbell Shrugged
48:13
In today’s episode of Barbell Shrugged you will learn: How to define resilience Understanding psychology vs physiological resilience What are the biomarkers of resilience Cortisol wakening response and how it relates to stress response Is balance possible between stress and recovery How much stress can you body handle before physiology begins to br…
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The Roll of Skill Development for Improving Fitness and Longevity w/ Jordan Syatt, Anders Varner, Doug Larson, and Coach Travis Mash #754
50:28
Elite Powerlifter, Precision Nutrition & Westside Barbell Certified coach, Jordan Syatt is well known as Gary Vaynerchuk's personal trainer. Jordan began Syatt Fitness, his online fitness coaching business, from his dorm at the University of Delaware in 2011 and has become one of the industry's leading experts in strength training, nutrition, and b…
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Physiology Friday: [Body Transformation] Simple Strategies to Getting Shredded w/ Anders Varner, Doug Larson, and Dan Garner Barbell Shrugged
59:14
In today’s episode of Barbell Shrugged you will learn: Setting goals for physique transformation How long should you plan for a bulk and cut Strategies for building muscle on a bulk How to handle lagging body parts Time frame for cutting weight and getting shredded Being realistic on the amount of fat you truly need to lose Prep cycles for peak wee…
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Sleep’s Role in Cellular and Metabolic Health w/ Dr. Chris Perry, Anders Varner, Doug Larson, and Coach Travis Mash #753
54:47
Dr. Christopher A. Perry, an Assistant Professor at Eastern Kentucky University, began his fitness journey at Penn State University, where he developed a robust background in Strength & Conditioning leading to 17 years in the industry to date. His academic path, leading through a PhD at Arizona State University, deepened his expertise in Exercise S…
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Physiology Friday: [Optimal vs. Normal Health] Why Normal Reference Ranges Will Not Lead You to Optimal Health w/ Anders Varner, Doug Larson, Travis Mash and Dan Garner
56:28
In this Episode of Barbell Shrugged: The spectrum of health from sick, to not sick, and to optimal. Optimal is a word thrown around with ease in the healthy space. What does optimal health look and feel like? Why are the current blood markers in a normal range and not optimal? Where are normal reference ranges created? If you want to know optimal r…
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