Health & Performance Perspectives

Episode 10, Part 1 - Firing from the hip

Join us on an unstructured episode where talk about sticking to training plans, books we're reading, double threshold training, creatine, contrast training, and more.
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Episode 9 - Heart Rate Variability

A little bit of a late release, but in this episode Sean and Zach discuss heart rate variability (HRV). We touch a little bit on the underlying physiology, practical applications, wearable technology and more.

EPISODE 8 - Low back Pain

In this episode Zach takes us through what low back pain means, some causes, treatment strategies, and a bunch of tips and tricks from his work with actual patients.
Instagram: @themovementdr.z (Zach); @splsystems (Sean)
Twitter: themovementDrZ; spl5_

Ep. 7 - Breathing techniques, Wim Hof, pseudoscience, and crazy things science can't always explain

In Episode 7 we talk about breathing techniques, some of the science (or pseudoscience) behind it, and people like Wim Hof doing crazy things science can't always explain.
Link to Wim Hof paper we mentioned: https://www.pnas.org/doi/10.1073/pnas.1322174111
 

Episode 6 - We're back. 2025 plans and much more

After a ~3 month hiatus the HPP podcast is back. We catch up on what we've been up to and touch on 2025 goals/resolutions for fitness and our careers. 
Some other topics we hit on include:
Zach's approach to treating patients and recent work with PRI
What does stretching actually do?
Better ways to approach mobility
Neuromuscular dysfunction
Please do us a favor and like, subscribe, and spread the word.

Episode 5 - Nicotine for brain health?

In Episode 5, we deviate from our expertise a little tackle the hot topic of using nicotine to improve brain health. We all know smoking cigarettes is a terrible health choice, but nicotine by itself has interesting physiological effects and may be beneficial for our cognition. We are in no way suggesting or promoting nicotine, but touch on some interesting research studies and concepts that nicotine in its stand-alone form may not be as bad as you think, as long as it is used appropriately.

Episode 4 - General Concepts for Aerobic Training

In Episode 4, Sean and Zach briefly touch on some basic concepts for cardiovascular/aerobic training, such as zone 2 and VO2max, as well as some training protocols for the general population. This will serve as a lead-in to one of our next episodes where we do a a more in-depth discussion on aerobic energy systems and VO2max. We also touch on Zach's upcoming jiu jitsu competition and Sean planning for a 10 mile race. 

Episode 3 - Muscle Mass and Hypertrophy

In Episode 3, we dive into training for muscle mass. Topics include:
Basic concepts, rep ranges, and training to failure
Why muscle mass is important for overall health
Can you do only eccentrics?
Implications for accidental falls
Zach's classic arm-only workouts and why Sean has zero tolerance for hypertrophy training
Our top 4 exercises for muscle mass
And more..

Episode 2 - What Zach & Sean's Training Currently Looks Like

In Episode 2, Sean and Zach informally discuss their own current training and why they do what they do. 

Introducing the Health and Performance Perspectives Podcast

Welcome to the Health and Performance Perspectives Podcast hosted by Dr. Sean Langan and Dr. Zack Yepez. Dr. Yepez is a licensed physical therapist and athletic trainer, while Dr. Langan has a PhD in exercise physiology as well as being a certified athletic trainer and strength coach. For our first episode we briefly discuss our backgrounds and why we wanted to do this podcast in this first place.