The Functional Code (@thefunctionalcode)

Sciatica is a condition characterized by pain radiating along the path of the sciatic nerve, which extends from the lower back through the hips and buttocks and down each leg. Despite its prevalence and the discomfort it causes, there are currently no approved drugs specifically for the treatment…

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Throwing 105 mph requires an extremely efficient kinetic chain. Force starts at the ground, travels through the legs and hips, transfers through the trunk, then accelerates through the shoulder, elbow, forearm, wrist, and finally the baseball. Elite velocity is less about one strong muscle and…

Running on a slight downhill can create an overspeed effect, where gravity helps you move at a pace slightly faster than you could comfortably produce on flat ground. That exposes the nervous system to faster leg turnover and shorter ground contact times. . Neurologically, this can help improve…

Usain Bolt’s speed came from more than long legs. It was a powerful mix of stride length, quick turnover, and huge force against the track. Each step propelled him forward while his relaxed, efficient form helped him maintain top speed. ⚡️ That’s physics in motion. #UsainBolt #Physics #Sprint…

When training for hypertrophy, doing more work can help, but the relationship is not linear. As weekly training volume increases, muscle growth tends to increase too, but each additional set produces a smaller return than the sets before it. Recent dose response research supports this diminishing…

What makes Connor McDavid so difficult to defend is not simply that he can skate fast. It is that he can accelerate, cross over, change direction, handle the puck, and make decisions while maintaining speed. NHL tracking data consistently puts him among the league leaders in high speed bursts…

Building muscle does require challenge, but chasing pain and soreness is not the goal. The purpose of training is to create enough mechanical tension and fatigue to stimulate adaptation without creating so much damage that recovery suffers. . After training, your body has to repair tissue…

If your goal is hypertrophy and you are new to lifting, starting with moderate to higher reps and lighter resistance can be a smart approach. It allows you to learn the movement, control the load, and build tolerance without immediately chasing maximal weight. . Muscle can grow across a wide range…

Bodybuilders can get tremendous results from controlled, mostly single plane movements because their primary goal is muscle size and local muscular tension. Athletes need something different. . Sport happens in multiple planes. Cutting, rotating, accelerating, decelerating, reaching, absorbing…

Chronic high insulin (hyperinsulinemia) develops gradually. . 1. Frequent calorie- or carb-heavy meals → repeated insulin spikes. . 2. Cells adapt by becoming less responsive (insulin resistance). . 3. Pancreas makes more insulin to compensate → sustained high insulin levels. . 4. Long-term…

NSAIDs such as ibuprofen and naproxen reduce pain and inflammation by blocking prostaglandins, but those same prostaglandins also help maintain blood flow to the kidneys. . With frequent or high dose use, especially in people who are dehydrated, older, or already have kidney, heart, or blood…

Slow breathing at around 5 to 6 breaths per minute is often called resonance or coherent breathing. Research shows this pace can increase heart rate variability, improve baroreflex sensitivity, and shift autonomic balance toward greater parasympathetic influence. . For many people, the sweet spot…

Fasting insulin is useful because it can begin trending upward before fasting glucose or HbA1c clearly cross into an abnormal range. A broad laboratory reference interval can sometimes make a rising value look less concerning than the overall metabolic picture suggests. . Many clinicians focused…

Your nervous system does more than control stress. It also constantly adjusts how much activation different muscles receive, almost like having a gas pedal and a brake for movement. . Some tissues can become relatively overactive, guarded, or dominant, while others become inhibited or…

Lion’s mane mushroom, or Hericium erinaceus, contains compounds such as hericenones and erinacines that are being studied for their potential effects on nerve growth factor signaling, neuroplasticity, and brain health. . Small human studies suggest lion’s mane may provide modest benefits for…

The glymphatic system is a fluid based waste clearance system in the brain. It helps move cerebrospinal fluid through brain tissue while carrying away metabolic byproducts that accumulate during normal brain activity. . One of its main jobs is helping clear substances such as amyloid beta, tau…

Your brain has a waste clearance network called the glymphatic system. It helps move cerebrospinal fluid through brain tissue and clear metabolic waste products that build up during normal brain activity. . Research suggests this system becomes more active during sleep, particularly during deep…

Working outside, spending time in nature, sharing meals, moving together, and being part of a strong community may influence health far more than we give them credit for. Humans are deeply social, and our nervous, immune, and cardiovascular systems respond to the environments and relationships…

❌ Rib pain? Try this at Home . #chirorpractic #physicaltherapy #exercise #stretch #workout

Changes associated with brain aging can begin years or even decades before someone receives a diagnosis of cognitive impairment or dementia. Subtle changes in memory, processing speed, vascular health, and brain metabolism can develop long before they become clinically obvious. . That is why brain…

Carbon dioxide gets a bad reputation because we think of it only as something the body needs to get rid of. In reality, CO2 plays an important role in blood pH regulation, circulation, and oxygen delivery to tissues. . One key mechanism is the Bohr effect. Higher local CO2 and acidity help…

Mindfulness is more than simply “relaxing.” Brain imaging studies using fMRI suggest that mindfulness training can change activity and connectivity in networks involved in attention, emotional regulation, and the stress response. . Several studies have found reduced reactivity in regions such as…

Sauna is sometimes described as a form of passive cardiovascular stress because heat raises heart rate, increases skin blood flow, and changes circulation even though your muscles are not doing traditional exercise. . Depending on the temperature and duration, heart rate during sauna can rise into…

@alex_kikel talks about “blowing your lungs out” at least twice per week, essentially pushing into high intensity interval training where your heart, lungs, and muscles are forced to work near their upper limits. . HIIT has strong evidence for improving VO2 max, cardiovascular fitness, insulin…

LDL cholesterol helps us estimate the burden of cholesterol carried in atherogenic particles, while fasting insulin gives insight into metabolic health and possible insulin resistance. Looking at both can provide more context than either marker alone. . Persistently elevated insulin often travels…

Fasting insulin can be tricky because laboratory reference ranges are often broad. A result may still be labeled “normal” even when insulin is steadily climbing over time and the body is requiring more insulin to keep blood sugar controlled. . That rising insulin can be an early sign of insulin…

Insulin is the hormone that helps move glucose out of your bloodstream and into your cells for energy. When your cells stop responding to insulin efficiently, the body has to produce more insulin to get the same job done. . Higher insulin levels make it easier to store energy and harder to access…

The order you eat foods within the same meal can influence how quickly glucose enters your bloodstream. Research suggests that eating vegetables and protein before carbohydrate rich foods can reduce the size of the post meal glucose rise compared with eating carbohydrates first. . Fiber, protein…

For some people, a warm noncaffeinated tea before a meal can be a simple way to support digestion, especially if it helps them slow down, relax, and transition into eating. . That matters because digestion is strongly influenced by the nervous system. A calmer pre meal state may support normal…