Optimal FNXN: Recent Episodes
Craig Banks and Jim Morgenstern
Optimal FNXN (Function) is a weekly podcast/videocast co-hosted by Dr. Craig Banks and Dr. Jim Morgenstern, two chiropractic physicians based out of Northeast Ohio. The show has an emphasis on health, nutrition, fitness and function from the point of view of the doctors. Because they have both worked directly with numerous professional athletes as well as competing in various realms of the fitness world, they speak from a high level of personal experience, not just from their chiropractic background.
The show features various guests from multiple areas of the fitness, sport and science community with a common goal of providing both entertainment and education to our listeners. Occasionally, the doctors review certain products, and fully disclose any sponsorships or financial ties to the manufacturing companies. However, they always give honest opinions and list both pros and cons to a specific product in its ability to help those attempting to reach their optimal potential.
Predominant topics on the show include: Fitness Bodybuilding CrossFit Powerlifting Nutrition Supplementation Sports Chiropractic Therapy Rehabililtation Stretching Injury Prevention Neurology Biochemistry Mindset Clarity
The show will be available as a full audio podcast and in individual segments on YouTube. Both will also be available from our website at OptimalFNXN.com and our Facebook site. Shows are released weekly, and our other social media accounts (Twitter, Instagram) are regularly updated with new information relevant to our show, our listeners and our sponsors.
If you have questions, would like your product reviewed or are interested in sponsoring the show, please reach out at contact@optimalfnxn.com!
Episode 16 of Optimal FNXN - Craig Banks, DC and Jim Morgenstern DC discuss the concept of visualization, Osgood-Schlatter's disease and whether or not kids should be back in school for the fall.
Dr. Craig and Dr. Jim discuss the current COVID-19 pandemic and some of the ways you can protect yourself as well as stay sane during the insanity.
Returning from a necessary break, Dr. Craig Banks and Dr. Jim Morgenstern interview Dean Caputo of Powerhouse Gym in Streetsboro and the Northcoast Championship. They also discuss how love affects the body, women's training and the arch during bench press.
Dr. Craig and Dr. Jim discuss the history behind the first chiropractic adjustment. They talk about Dr. Craig's 4 year-old October initiative, #MonthToMakeADifference. Finally they touch base on their top ways to keep their immune system functioning at its peak.
Introduction:
Interview:
Velvet Sky (Jamie Szantyr), Professional Wrestler with Ring of Honor.
Twitter: @VelVelHoller
IG: @SkyIsVelvet
AnimalsForLife.org
IG: @AnimalsForLifeCT
Optimal Concept of the Week: Owning Personal Accountability
Victim Mindset or Creator Mindset
Related to health – Increase stress leads to increase Cortisol, decrease immunity, weight gain and increased pain.
In the political realm, creates a dilemma when it comes to universal health care.
Ask the Doc: “What can I do to treat Tennis Elbow and/or Golfers Elbow”
Related to Wrist movements. Tennis elbow is a stress of the lateral epicondyle at the origin of the extensor tendons. Golfer’s is a stress of the medial epicondyle from the flexor tendons. Typically has little to do with the elbow movement, but they can affect pain in later stages.
Use a brace, icing, never heat. Sleep with a wrist brace, mobility work of wrist and forearm muscles. Soft tissue work on forearm muscles, not at site of pain. Laser therapy, try to avoid cortisone. Useless forearm braces
Rehab using a flex bar, we will post a video.
Final Thots: Trapezius training
Straight up and down, don’t roll, better to pull shoulders toward back of head due to direction of muscle fibers. Slow and steady, don’t use speed. No need to bend elbows. Upright rows work well but can be rough on wrists.
Optimal FNXN
Episode 8 Outline
Introduction:
Interview:
Dr. Jim R. Morgenstern, father of host Jim J. Morgenstern and inspiration to our careers.
Optimal Concept of the Week:
Smiling!
UC Berkeley study 141 photos from a 1960 yearbook and able to predict based on Duchenne smile which is linked limbic system. Predict positive outcomes in marriage, success and well-being
Facts and Statistics About Smiling
- A study by a UC-San Francisco researcher found that there are 19 different types of smiles. These can be placed into two categories: polite social smiles and sincere felt smiles.
- Smiles can use anywhere from five to 53 muscles in your face.
- Smiling can actually boost your immune system and your physical health as well, allowing you to live up to seven years longer!
- Smiles can be contagious; people actually have trouble frowning when looking at others who are smiling and find themselves subconsciously beginning to smile as well.
- Typically, women smile more than men, although in work environments, they smile about the same amount.
- Babies are capable of smiling mere moments after they’re born.
Ask the Doc:
“When is it time for an X-ray or an MRI?”
Thirty-three articles reporting imaging findings for 3110 asymptomatic individuals met our study inclusion criteria. The prevalence of disk degeneration in asymptomatic individuals increased from 37% of 20-year-old individuals to 96% of 80-year-old individuals. Disk bulge prevalence increased from 30% of those 20 years of age to 84% of those 80 years of age. Disk protrusion prevalence increased from 29% of those 20 years of age to 43% of those 80 years of age. The prevalence of annular fissure increased from 19% of those 20 years of age to 29% of those 80 years of age.
Point is that there are false positives.
Depends on profession regarding whether x-ray will be of relevance
Weighted vs. Non-weighted
Will it change my treatment?
Final Thots:
Non-professional joint manipulation and mobilization
Body Tempering, Graston, Soft tissue digging, “popping” your back…
Friends, athletic trainers, personal trainers, coaches – They are not chiropractors and do not know the anatomy or have the skill to safely “adjust” or manipulate your spine or extremities.
Introduction:
Optimal Concept of the Week:
Imposter Syndrome
Introduced in 1978 as Imposter phenomenon by Dr. Pauline Clance and Suzanne Imes mostly describing it in high achieving women.
Dr. Valerie Young is a current expert on the subject developed competence types.
Perfectionist - Everything must be perfect
Natural Genius – Need to pick up on things right away
Soloist – Don’t want or need anyone’s help
Expert – Want to feel that they know everything about a subject
Superman/woman – Judges self based on how many things at once
Social media increasing the phenomenon
Stop comparisons
Look at accomplishments
Realize you aren’t alone
Externalize the voices in your head. Imagine being said about a friend or visualize a workout coach screaming at you telling you aren’t good enough. You’d fire that coach!
Ask the Doc:
“Should I be stretching or warming up before my workout?”
Basics - Stretch between sets and after workout. Do a warm-up before.
Final Thots:
Calf Raises 2 second stretch at bottom, 1 second raise, 2 second hold at top, 2 second negative
Why seated vs Standing
Concentric vs. Eccentric
Type 1 vs. Type 2 muscle fibers
Optimal FNXN
Episode 6 Outline
Introduction of Robert Sikes:
Host of the KetoSavage podcast
4000 calorie challenge to reset metabolism
New Product – Keto Brick
Morning routine
Discussing his low back injury
How does ketogenic dieting work toward the end of a bodybuilding show?
Optimal Concept of the Week:
“Law of Attraction”:
Napoleon Hill – Think and Grow Rich
Law is more than just about financial success
Love life, career, finances, physique and health
Surround yourself with people who are where you want to be
Put it on phone screen
Live as if you already have your dream
Use affirmations
Use a visualization board (Pinterest is nice)
Ask the Doc:
“Why does my shoulder hurt when I bench press?”
Scapulohumeral rhythm – Abduction or flexion requires first 60 degrees to have little to no trap involvement and beyond that, delt and trap can work in 1:1 ratio.
In the literature Scapulohumeral rhythm is described like a ratio: humeral elevation:scapulothoracal rotation. The overall ratio of 2:1 during arm elevation is commonly used. According to the 2-to-1 ratio frame-work, flexion or abduction of 90° in relation to the thorax would be accomplished through approximately 60° of GH and 30° of ST motion. In another study of Scapulohumeral rhythm between children and adults, the mean ratio for the scapular plane was 2.4:1 for adults, 1.3:1 for children.
Otherwise, the humerus runs into the scapula and pinches rotator cuff insertions causing a functional impingement.
Trapezius over activity causes elevation of shoulder blade, which prevents rotation, causing the pinching.
Deactivate trap by gently “scooping” down before flexing or abducting arm. Be sure deltoid initiates motion.
Final Thots:
Flip flops/sandals and their dangers
Plantar fasciitis, shortened gait, flattened arches in many cases
Use athletic shoes, use sandals with a heel strap and have the top part go as far back on the foot as possible
Optimal FNXN
Episode 5 Outline
Interview with Josh Rafferty:
Former MMA fighter, now strength and conditioning coach to pro athletes
IG: @joshraff_
Josh Rafferty has an open discussion with the docs regarding training, mindset, injuries and recovery, supplementation and more.
Optimal Concept of the Week:
“Mindful Eating”
Review of Emotional Eating – Discussion of different triggers
Tips:
Water, Slow down eating speed
Think of food as fuel instead of emotionally satisfying
Walking or exercise after eating
Increase vegetable and fiber consumption
Ask the Doc:
“What are the top 3 most important supplements people should be taking daily to promote health?”
Jim – Vitamin D, Joint Complex and Omegas
Craig – Whole Food Multivitamin, Glucosamine and a healthy non-rancid Omega 3
Note: Omegas benefits heart, eyes
EPA, DHA, DPA only found in marine sources
Plants have LNA – Body converts to EPA, but poorly. Vegetarians can’t get this efficiently.
Final Thots:
“Lying Hamstring Curls, Don’t arch the back”
Form issues and alternatives to the popular leg curl.
Optimal FNXN Episode 4
Introduction of Matt Wilhelm:
Background
Ohio State Football 2002 National Champion
NFL Career, Super Bowl Champion with Green Bay, 2010
IG: @mwilhelm57
Twitter: @MattWilhelm57
Clean Remedies:
IG: @cleanremedies
Cleanremedies.com
Optimal Concept of the Week:
“Gratitude”
Ask the Doc:
“Without using cannabis plant, what are some other ways we can boost our endo-cannibinoid system?”
Final Thots:
“Weighted Side Bends - Are they slimming your waist?
Optimal FNXN
Episode 3 Outline
Introduction:
Introduction of Danny Vega:
A native of Miami, Florida, Danny received his bachelor’s degree in political science from Columbia University in 2004, where he played football and was a three-time Dean’s List recipient. Danny earned his Master’s of Science in Human Performance from the University of Florida, where he worked with the national championship men’s basketball team along with the tennis and golf programs. He then went on to become the Strength & Conditioning coordinator for VCU basketball, helping the Rams become the 2007 conference champions and making it to the second round of the NCAA tournament. As a raw powerlifter, he had meet bests of 640 squat in wraps (610 raw), 400 bench, and 700 deadlift. He has competed in indoor rowing, where he has personal bests of 1:19.9 in the 500 meter, 14.5 in the 100 meter, and 389 meters in the minute for distance—all 3 of them are Florida state records. Danny’s newest adventure is in Brazilian jiu-jitsu.
http://www.FatFueled.Family
IG: @DannyVega.ms
Twitter: @FatFueledFamily
Podcast: Fat Fueled Family
Optimal Concept of the Week:
“Meditation and Mindfulness”
Ask the Doc:
“With the recent injury to Kevin Durant, I was wondering, how can I prevent an Achilles tear?”
Final Thots:
“Behind neck pull-downs”
Optimal FNXN
Episode 2 Notes
Introduction:
Introduction and Interview of Rich Ross:
Optimal Concept of the Week:
“Water Your Plants Daily”
-Long-term consistency outshines short-term intensity
-Chiropractic
-Exercise
-Nutrition
-Mindset
Ask the Doc:
“Is it better to do cardio before weights or after weights?”
Cardio before:
Pros: Increases anabolic hormones such as testosterone and growth hormone and suppresses cortisol.
Pre-exhausts certain muscles so you can use less weight for similar effect.
Increases synovial fluid in joints.
Increases core temperature
Increases blood flow to the working muscles.
Mild dynamic stretch.
Put mental focus into workout.
Cons: Energy level, decreased glycogen stores faster.
Greater than 5-10 can tired muscle.
Doesn’t hit upper body as a warm-up.
Weights before:
Pros: Increases fat burning in first 15 minutes of cardio because glycogen stores are depleted.
Improved energy level to lift heavier.
Switch areas upper/lower based on what you lifted.
In one study, 10 weeks of resistance training increased resting metabolic rate by 7 percent—and reduced fat weight by almost four pounds. Don’t skip cardio altogether, though, as the aerobic portion of your workout will still torch more calories minute for minute than the strength training portion will.
Cons: Won’t improve cardio performance.
Less cardiovascular health benefit.
Cardio on non-weight training days or at separate times of the day?
Final Thots:
“Using Momentum During Lifts stresses joints and increases negative inflammation and decreases activation of the muscle.”
Optimal FNXN
Episode 1 Outline
Introduction:
What we will cover:
Health
Wellness
Fitness
Chiropractic
Strength Training
Injury Prevention
Rehab
Mobility
Nutrition
Mindset
Neurology
Biohacks
Introduction of Each Doctor
Optimal Concept of the Week:
“Postural Concerns”
Ask the Doc:
“How do I stretch the sciatic nerve”
Final Thots:
“Do Parents Have A Disconnect With Their Kids’ Health?”
Nutrition:
- In the United States, the percentage of children and adolescents affected by obesity has more than tripled since the 1970s.1
- Data from 2015-2016 show that nearly 1 in 5 school age children and young people (6 to 19 years) in the United States has obesity.2
Backpacks:
-
2,000 backpack-related injuries each year, according to a national ER poll
-
55 percent carry loads greater than 10 percent of their body weight, according to a study of grade school kids
- 85 percent had discomfort and pain due to backpack use, according to a study of college students
- 80 percent had less pain and body strain when they changed how they loaded and wore their backpacks, according to a study of middle schoolers
Cell phone/Tablet Usage:
- Kids under 8 look at mobile ones for an average of 48 minutes per day, according to a 2017 report from Common Sense Media. That's more than triple the average recorded four years earlier.
- When you factor in TV, total screen time tops out at about 2 hours and 9 minutes every day.
- The American Academy of Pediatricsrecommends no more than one hour per day of high-quality programs for children ages 2 to 5, and consistent limits for kids 6 and older.
OptimalFNXN.com