The Back Story

What happens when you finally “make it”… and your first thought is still what’s next?In this episode of The Back Story, Dr. Ricky Singh steps away from medicine to explore a deeper question: when is enough actually enough?From career milestones to marathon goals, we’re wired to chase progress—but what if the finish line keeps moving? This conversation unpacks the psychology behind constant striving, including hedonic adaptation, the subtle difference between drive and hunger, and why success often feels temporary—even when it’s objectively significant.Dr. Singh challenges the belief that contentment leads to complacency, instead reframing it as a foundation for clearer, more intentional ambition. He explores the hidden tension between achievement and meaning, why traditional scorecards (titles, income, recognition) can quietly trap us, and how redefining success can restore perspective.Drawing from personal reflection and patient experiences, this episode offers a powerful shift: “Enough” is not something you reach—it’s something you decide.If you’ve ever felt like you’re constantly chasing the next goal without truly arriving, this episode is for you.Support the show

In this episode of The Back Story, Dr. Ricky Singh explores a transformative shift in how we think about aging. Instead of focusing solely on lifespan—how long we live—Dr. Singh reframes the conversation toward healthspan, the quality of those years and our ability to remain active, independent, and engaged well into later life.He challenges the long-held assumption that aging inevitably leads to decline, emphasizing that many chronic conditions—heart disease, diabetes, dementia—are not simply a function of getting older, but the result of modifiable processes that can often be prevented, delayed, or even reversed. This perspective offers a powerful and hopeful message: our future health is not predetermined by genetics, but shaped by the accumulation of daily habits.A central theme of the episode is the idea that small, consistent decisions create long-term outcomes. Health, like disease, develops gradually over time. Dr. Singh highlights that meaningful change doesn’t require extreme interventions or “biohacks,” but consistent, evidence-based behaviors—particularly physical activity. Exercise emerges as the most impactful “medicine,” with benefits spanning cardiovascular health, cognitive function, mood, and longevity—regardless of when one starts.Looking ahead, Dr. Singh highlights the exciting evolution of medicine from a reactive model to a predictive and preventive paradigm, fueled by advances in AI, diagnostics, and genomics. This future holds the potential to identify disease risk early—before symptoms arise—allowing for proactive intervention and fundamentally changing patient outcomes.The episode concludes with a practical framework: the “Top 10 Super Ager Principles,” including daily movement, strength building, sleep optimization, metabolic health, relationships, lifelong learning, preventive care, and a focus on sustainable habits rather than quick fixes.Support the show

What does it mean to build a career in academic medicine—and stay when so many others leave?In this episode, Dr. Jaspal Ricky Singh shares a deeply personal and inspiring reflection on leadership, mentorship, and purpose in modern healthcare. From early defining moments with patients to becoming the last remaining member of his original start group, Dr. Singh offers a rare, candid perspective on how the field has evolved—and what it takes to keep going.You’ll hear powerful stories about resilience, identity, and the shift from individual success to building systems and people that multiply impact. Along the way, Dr. Singh explores the realities of burnout, the changing physician-institution relationship, and why mentorship may be the most important legacy in medicine.Despite the challenges, this episode is ultimately about hope—hope in the next generation of physicians, in innovation, and in the enduring mission of academic medicine.🔑 What you’ll learn:Why academic medicine can multiply your impact beyond your own patientsThe moment that reshaped how Dr. Singh sees patient careHow leadership requires letting go of old identitiesWhy burnout is a system problem—not a personal failureWhat it means to be “the last one standing”Why the next generation of physicians gives him hope💬 Memorable takeaway: “Academic medicine isn’t just about what you do—it’s about the people you develop and the future you help create.”Support the show

We’ve all done it—flipped over a food label and made a decision based on calories.But what if that number isn’t as accurate as you think?In this episode, Dr. Jaspal Ricky Singh breaks down the science behind calorie counting—and why it may be more of an estimate than a fact. From the origins of nutrition labels to modern research on metabolism and food absorption, this conversation challenges the way we think about energy, weight, and nutrition.You’ll learn:What a calorie actually is—and how it’s calculatedWhy food labels can be off by up to 20%How processed vs. whole foods impact how your body absorbs energyThe history behind FDA nutrition labeling—and where it falls short todayA smarter, more practical way to approach nutrition without obsessing over numbersThis isn’t about ignoring calories—it’s about understanding their limitations and focusing on what actually drives health and performance.Your metabolism doesn’t read labels. It responds to biology.Support the show

Colon cancer—also called colorectal cancer when we include the rectum—is tragically common but highly preventable and treatable when caught early. Here’s the headline: colonoscopy doesn’t just find cancer; it prevents it by removing polyps before they turn into cancer. That’s like pulling weeds before they choke the garden.But there’s a problem. Too many people either:Put it off,Think they’re too young,Or fear the prep more than the disease.I get it. The prep has a reputation. But medicine has evolved, the prep options are better, the sedation is kinder, and the benefits? Off the charts. And if you’re nervous about the prep, remember: I lost 6 lbs, the prep wasn’t terrible, the day of the procedure was a blessing, and it was the best 20‑minute nap I ever took. I’d do it again without hesitation—because prevention beats treatment every time.Support the show

💬 “Diet soda is worse than regular soda.”Myth: Artificial sweeteners are more harmful than sugar.Reality: While not necessarily healthy, diet sodas are generally less harmful than sugary sodas in terms of calorie and sugar content. However, concerns remain about long-term effects of artificial sweeteners on gut health and appetite regulation. 🍷 “Red wine is good for your heart because of resveratrol.”Myth: A glass of red wine a day is heart-healthy.Reality: Resveratrol has shown benefits in lab studies, but the amount in wine is too small to have a significant effect. The risks of alcohol often outweigh the benefits.🥚 “Eggs raise your cholesterol and are bad for your heart.” Myth: Dietary cholesterol = blood cholesterol.Reality: For most people, moderate egg consumption does not significantly impact blood cholesterol or heart disease risk.🥛 “You need milk for strong bones.” Myth: Only dairy provides enough calcium.Reality: While dairy is a good source, many other foods (leafy greens, fortified plant milks, tofu) and lifestyle factors (like weight-bearing exercise) contribute to bone health.💧 “You must drink 8 glasses of water a day.” Myth: Everyone needs exactly 64 oz of water daily.Reality: Hydration needs vary by individual, activity level, and climate. Thirst is usually a good guide.🌿 “Natural products are always safer and better.” Myth: “Natural” means healthy.Reality: Many natural substances (e.g., arsenic, cyanide) are toxic. “Natural” is not a regulated term and doesn’t guarantee safety or efficacy.🥗 “Detox diets cleanse your body.” Myth: Juices, teas, or fasts remove toxins.Reality: Your liver and kidneys already detox your body efficiently. Most detox products are unnecessary and sometimes harmful.🧬 “You can boost your metabolism with certain foods or supplements.” Myth: Spicy foods, green tea, or pills can significantly increase metabolism.Reality: While some foods have a minor thermogenic effect, sustainable metabolism changes come from muscle mass and physical activity.🥩 “High-protein diets damage your kidneys.” Myth: Protein is harmful to kidney function.Reality: In healthy individuals, high-protein diets are generally safe. The concern mainly applies to those with pre-existing kidney disease.🛌 “You can catch up on sleep over the weekend.” Myth: Sleeping in on weekends reverses sleep debt.Reality: While it may help temporarily, chronic sleep deprivation can’t be fully undone with weekend recovery sleep. Support the show

From Kevin Durant to Tyrese Haliburton, Jayson Tatum, and Damian Lillard — elite athletes are going down with devastating tendon tears. But why now? What’s changed? And what can be done to prevent these injuries?Let’s break it down.Why Do Tendons Get Injured? 1. Mechanical Overload2. Tendinopathy and Degeneration3. Aging and Reduced Blood Flow4. Biomechanical Imbalances5. Systemic Risk Factors6. Sudden Load IncreasesWhat the Science Says About Tendon Protection1. Eccentric Strength Training2. Progressive Load Management3. Cross-Training and Movement Variety4. Adequate Recovery and Sleep5. Nutrition for Tendon Health6. Footwear and BiomechanicsSupport the show

You’ve probably heard of drugs like Ozempic, Wegovy, and Mounjaro. These medications have become household names, not just for managing diabetes, but for their profound impact on weight loss and metabolic health.In this episode, we’ll unpack the mechanism of action, explore the evolution of these drugs, discuss their long-term safety and efficacy, and take a deep dive into how they affect body composition. We’ll also talk about compound formulations, new innovations, and the broader health implications of these therapies.Understanding the science of burning calories is essential for anyone looking to manage their weight, improve their fitness, or simply lead a healthier lifestyle. Calories are units of energy that our bodies use to perform various functions, from basic metabolic processes to physical activities. In this newsletter, we will explore the different components that contribute to calorie burning, including Basal Metabolic Rate (BMR)Thermic Effect of Food (TEF)Exercise Activity Thermogenesis (EAT),Non-Exercise Activity Thermogenesis (NEAT)By optimizing these components through a balanced diet, regular exercise, and an active lifestyle, you can effectively manage your weight and improve your overall health. Remember that individual differences play a significant role in calorie burning, so it's essential to tailor your approach to your unique needs and goals.Support the show

Your spine is a marvel of engineering—33 bones, 100+ joints, and a complex network of muscles and nerves. But it wasn’t built for a sedentary life.In this episode of The Back Story, we explore:Why spinal aging starts in your 30s—and how disc degeneration, muscle loss, and poor posture accelerate itThe real culprits behind back pain: not just biology, but lifestyle7 science-backed strategies to keep your spine strong, mobile, and pain-free—from micro-movements and posterior chain training to anti-inflammatory nutrition and regenerative medicineA 10-minute daily routine to nourish your spine and restore functionThe mind-body-spine connection and how stress rewires your pain pathwaysWhy core strength is misunderstood—and what really builds spinal stabilitySingh Snapshot: Degeneration is common. Disability is not. Movement is medicine—and your spine is the backbone of your future. Tune in, move smart, and future-proof your spine.Support the show

In this episode of, we dive deep into the science and promise of Platelet-Rich Plasma (PRP) therapy—a regenerative treatment that’s turning heads in orthopedics, sports medicine, and aesthetics. Whether you're a clinician, athlete, or just curious about cutting-edge healing techniques, this conversation breaks down how PRP works, what the latest research says, and who might benefit most. We also tackle common myths, discuss real-world outcomes, and explore the future of biologic therapies. Tune in to discover how your own blood might hold the key to faster recovery and long-term wellness.Support the show

What Is Morning Stiffness, Anyway?Morning stiffness is that tight, achy, or creaky feeling in your joints and muscles when you first wake up. It’s most noticeable in the back, neck, hips, knees, and fingers. The stiffness usually eases within 30 minutes—but in some conditions, it can last hours. Pro Tips for Waking Up Without Stiffness Stretch in bed before you get up—ankle pumps, knee-to-chest, cat-cow Hydrate before your coffee Walk for 5 minutes before sitting down in the morning Try evening yoga (lowers inflammation and improves sleep posture) Use contrast showers (alternating hot/cold water) to improve circulationSingh Snapshot: Don’t Just Live With ItMorning stiffness might feel like a part of aging or stress, but it’s not something you have to accept. Whether it’s optimizing your anti-inflammatory routine, upgrading your sleep setup, or seeking help for an underlying condition, there is a path to feeling better when the sun comes up. Final TakeawaysMorning stiffness is a multi-factorial biomechanical and biochemical phenomenon.It’s not just about age or arthritis—everyone can benefit from optimizing mobility.Incorporating a simple 5–10 minute morning routine can drastically reduce stiffness, improve energy, and boost mental clarity. Support the show

 If you’ve been feeling overwhelmed, stressed, or disconnected, this episode is for you. So, take a deep breath, and let’s begin this journey together. Understanding Spirituality Beyond ReligionThe Power of AcceptanceCultivating Self-AwarenessThe Role of Community ConnectionIntegrating Spiritual Practices into Daily LifeThe journey to mental well-being isn’t about perfection; it’s about progress. Spirituality is not about adopting new beliefs—it’s about reconnecting with yourself. When you embrace self-awareness, acceptance, and community, you open doors to a more meaningful and peaceful life.As we close today’s episode, I encourage you to take one small step toward integrating spirituality into your daily life. Whether it’s a deep breath, a moment of gratitude, or reaching out to someone in need—every action matters.Support the show

So, after breaking it all down, what’s the verdict? Is one of these substances definitively worse than the other?Alcohol has greater short- and long-term health risks, including addiction, organ damage, and cancer.Cannabis has fewer physiological harms but can affect mental health and cognitive function.Cannabis has legitimate medical applications, whereas alcohol does not.Social and legal acceptance of alcohol far outweighs that of cannabis, despite scientific evidence suggesting that cannabis is less harmful.At the end of the day, moderation is key. Neither substance is entirely risk-free, and individual reactions vary. If you or someone you know is struggling with substance use, seeking professional guidance is always the best course of action.The reality is if you're really worried about your health you probably wouldn't use either of these substancesSupport the show

Let’s be clear: Cardio is NOT bad. It has benefits. But if your goal is to live longer, move better, and stay independent, strength training should be your priority.Here’s why:Cardio Alone: 🚴‍♂️ ❌ Burns muscle along with fat ❌ Does little for bone density ❌ Minimal impact on metabolism after the workoutResistance Training: 💪 ✅ Builds and preserves muscle ✅ Strengthens bones and joints ✅ Boosts metabolism for hours after exercise ✅ Enhances heart, brain, and hormonal healthFor the longest, healthiest life possible, resistance training should be the foundation of any fitness routine. Pairing it with light cardio (such as walking) provides the best of both worlds, ensuring both heart health and muscular longevity.If you want to live longer, stay stronger, and age gracefully, lift weights, stay consistent, and prioritize resistance training—your future self will thank you. 🚀 Start today. Stay consistent. Lift weights. And give your future self the greatest gift—health, strength, and vitality.Support the show

In this episode, we dive into the world of osteoporosis, a condition that silently weakens bones and increases the risk of fractures. We’ll explore how osteoporosis is diagnosed, including the role of bone density tests, risk factors to watch for, and the importance of early detection. Then, we’ll break down the latest treatment options, from lifestyle modifications and dietary strategies to medications that can help strengthen bones. Whether you’re concerned about your bone health or supporting someone who is, this episode will arm you with the knowledge to take proactive steps toward healthier, stronger bones. Support the show

In this special edition, we reflect on the lessons of the past year and explore how to approach the year ahead with purpose and positivity.🎙️ In this episode, we cover:The power of setting intentions versus resolutions.How small, consistent actions can lead to big changes.Strategies for staying motivated and overcoming obstacles.The importance of reflection and gratitude in personal growth.Whether you’re looking to improve your health, strengthen relationships, or take bold steps toward a dream, this episode is packed with inspiration and practical advice to help you thrive in the new year.Join us as we kick off the new year with clarity and confidence! Don’t forget to subscribe, leave a review, and share your intentions for the year with us on social media. Let’s grow together!Wishing you a happy and fulfilling New Year! 🎉Support the show

Running a marathon is one of the most challenging and rewarding endeavors a person can undertake. It’s not just about crossing the finish line; the journey involves months of rigorous training, mental fortitude, and spiritual introspection. While the marathon itself is a singular event, the preparation process profoundly impacts physical, mental, and spiritual health. This episode explores the benefits of marathon training and running, supported by medical literature, providing a comprehensive understanding of why this extreme sport continues to captivate millions worldwide.Singh Snapshot: The Holistic Impact of Marathon Training and RunningMarathon training is more than just a physical challenge; it’s a transformative journey that enhances physical health, mental resilience, and spiritual well-being. From improved cardiovascular function and increased strength to enhanced mental clarity and spiritual growth, the benefits of training for and running a marathon are vast and multifaceted.The marathon represents a unique intersection of sport, psychology, and spirituality, offering participants a chance to explore their limits, discover their strengths, and connect with something greater than themselves. Whether motivated by health, personal growth, or a desire to give back, marathon runners experience a profound transformation that extends far beyond the finish line.In embracing the marathon journey, individuals not only improve their physical health but also gain valuable insights into their mental and spiritual selves, ultimately leading to a more balanced, fulfilled, and connected life.Support the show

In today’s fast-paced, technology-driven world, it’s nearly impossible to avoid screens. Whether it’s our smartphones, computers, tablets, or TVs, we are constantly plugged into the digital realm. While these devices offer convenience and connectivity, they also come with a hidden cost to our mental and physical well-being. This has led to a growing movement toward digital detoxing—intentionally stepping back from screens to reconnect with ourselves and the world around us. This episode delves into the profound impact of digital detoxing on mental and physical health, exploring why it’s essential and how it can be integrated into daily life for optimal well-being.Singh Snapshot:Reclaiming Your Health Through Digital DetoxingIn a world dominated by screens, the concept of digital detoxing offers a much-needed respite. By intentionally stepping back from technology, we can reduce stress, improve mental clarity, and enhance our physical health. Digital detoxing empowers us to reclaim control over our lives, fostering deeper connections, more meaningful interactions, and a renewed sense of balance.Ultimately, digital detoxing is about finding harmony between the digital and physical worlds. It’s not about rejecting technology altogether but learning to use it in ways that enrich, rather than detract from, our lives. By making small, mindful adjustments to our digital habits, we can unlock the full potential of a healthier, more connected, and more fulfilling life.Support the show

Platelet-Rich Plasma (PRP) therapy has garnered significant attention over the past decade as a promising treatment modality for various musculoskeletal conditions. PRP, an autologous concentration of platelets in plasma, leverages the body’s natural healing mechanisms. The rationale behind PRP therapy is based on the pivotal role of platelets in wound healing and tissue repair through the release of growth factors and cytokines. This episode aims to provide a comprehensive review of the evidence supporting the efficacy of PRP in treating musculoskeletal conditions, including tendinopathies, osteoarthritis, muscle injuries, and ligament injuries.Singh Snapshot:The future of PRP therapy in health and wellness is promising, with potential applications spanning aesthetic medicine, hair restoration, sexual health, sports medicine, chronic pain management, and preventive health. Advances in personalized medicine, combination therapies, enhanced PRP formulations, and point-of-care systems will drive the evolution of PRP therapy. Ongoing research, clinical trials, and mechanistic studies will provide the evidence needed to establish PRP as a cornerstone of regenerative medicine and wellness. As the field progresses, PRP therapy will likely become an integral part of holistic health and wellness strategies, helping individuals achieve optimal health, vitality, and quality of life.Support the show

In this episode, we delve into the latest advancements in medical science and explore how they can transform our lives.  From stem cell therapy to tissue engineering, regenerative medicine holds the promise of revolutionizing healthcare by harnessing the body’s own healing powers. So, let’s embark on this journey together and unlock the future of medicine. What is Regenerative Medicine?At its core, regenerative medicine aims to repair, replace, or regenerate damaged tissues and organs. Unlike traditional treatments that focus on managing symptoms, regenerative medicine seeks to restore function by enabling the body to heal itself. This field encompasses a range of approaches, including stem cell therapy, tissue engineering, and the use of biomaterials.The Future of Regenerative Medicine Looking ahead, the future of regenerative medicine is incredibly bright. Advances in technology and our understanding of biology are driving rapid progress.I hope you found our exploration of regenerative medicine as fascinating and inspiring as I did. As always, we’ll continue to keep you updated on the latest advancements in medical science. If you enjoyed this episode, please subscribe, rate, and leave a review on your favorite podcast platform. And don’t forget to follow us on social media for more updates and behind-the-scenes content.Support the show

Here are the answers to all of your questions—including exactly how to get started.What is the macro diet?The idea behind the macro diet is pretty simple: Instead of staying under a calorie threshold, you focus on getting a certain number (typically grams) of macronutrients—protein, carbohydrates, and fat—instead. Depending on your goals, you can adjust the amounts of protein, carbohydrates, and fats you consume to slim down, build muscle, or maintain your weight.What are macronutrients?Macronutrients are the three types of nutrients that provide you with most of your energy: carbohydrates, protein, and fat. Micronutrients, on the other hand, are the types of nutrients that your body uses in smaller amounts, like vitamins, minerals, antioxidants, and phytochemicals.Most foods have two or even all three different macronutrients, but they’re categorized by the macronutrient of which they contain the most. For instance, chicken is a protein even though it also has some fat, and sweet potatoes are considered a carb even though they have a bit of protein.Kunal Makwana is an online body transformation coach based in London. With a background in sports education and psychology and a passion for learning about the mindset behind attaining excellence, Kunal has helped transform the lives of hundreds of busy men and women by achieving outstanding transformation results.To learn more about KMAK, click here.View client success stories on his Instagram, kmakfitness.Support the show

Today, we explore the profound difference between sympathy and empathy, and how understanding these distinctions can significantly impact our interactions and overall wellness.1. Sympathy: Feeling for, not withSympathy involves recognizing another person's suffering and expressing care or concern for their well-being. However, it doesn't necessarily entail truly understanding or sharing their feelings. Let's consider an example:Imagine a friend who recently lost a job. You may feel sympathy for them, expressing condolences and offering support. While sympathetic gestures are compassionate, they might not fully grasp the emotional turmoil the friend is experiencing.2. Empathy: Sharing the emotional journeyOn the other hand, empathy is a deeper connection that involves stepping into another person's shoes, truly feeling and understanding their emotions. An empathetic response goes beyond sympathy, creating a profound sense of shared experience. Consider this scenario:Returning to the friend who lost a job, an empathetic response involves not only offering sympathy but also trying to understand their feelings of uncertainty, fear, or disappointment. It's about validating their emotions and showing genuine understanding.Impact on Wellness and Interaction:a. Wellness:Sympathy: While sympathy fosters a sense of care and compassion, it may fall short of addressing the emotional depth of an individual's experience. This can leave someone feeling acknowledged but not fully understood, potentially impacting their mental well-being.Empathy: By contrast, empathy provides a more profound sense of connection and support. Feeling understood contributes to a person's overall emotional wellness, fostering resilience and a sense of being heard.b. Interaction:Sympathy: It often remains on the surface level, manifesting as kind gestures or words. While these are valuable, they may not create the depth of connection that empathy can offer.Empathy: Builds stronger interpersonal bonds by creating a shared emotional experience. It enhances communication and relationships, allowing individuals to feel seen and valued.Practical Tips for Cultivating Empathy:Active Listening: Pay full attention and validate the other person's feelings.Ask Open-ended Questions: Encourage the expression of emotions and thoughts.Share Personal Experiences: Relate to their feelings by sharing similar experiences.In conclusion, fostering empathy in our interactions contributes to a more compassionate and supportive community. By understanding the difference between sympathy and empathy, we pave the way for a healthier, more emotionally connected society.Support the show

There are many ways to measure body fat percentage. However, the most accurate measurements aren’t available at home.While it’s natural to want objective feedback on your progress, body weight shouldn’t be your main focus.Some “overweight” people are healthy, while others with “normal weight” are unhealthy.However, your body fat percentage tells you what your weight is comprised of.Specifically, it tells you the percent of your total body weight that is fat. The lower your body fat percentage, the higher percentage of lean muscle mass you have on your frame.1. Skinfold CalipersSkinfold calipers measure the thickness of your subcutaneous fat — the fat underneath the skin — at certain body locations.Measurements are taken at either 3 or 7 different sites on the body. The specific sites used vary in men and women.2. Bioelectrical Impedance Analysis (BIA)BIA devices detect how your body responds to small electrical currents. This is done by placing electrodes on your skin.Some electrodes send currents into your body, while others receive the signal after it has passed through your body tissues.Electrical currents move through muscle easier than fat due to the higher water content of muscle.The BIA device automatically enters your body’s response to the electrical currents into an equation that predicts your body composition.There are many different BIA devices that vary widely in cost, complexity and accuracy.3. Dual-Energy X-ray Absorptiometry (DXA)As the name implies, DXA uses X-rays of two different energies to estimate your body fat percentage.During a DXA scan, you lie on your back for approximately 10 minutes while an X-ray scans over you.The amount of radiation from a DXA scan is very low. It’s about the same amount you receive during three hours of your normal life.DXA is also used to assess bone density and provides detailed information about the bone, lean mass and fat in separate body regions (arms, legs and torso).Singh Snapshot:Whichever method you use, it’s important to use the same method consistently.For almost all methods, it’s best to perform your measurements in the morning after an overnight fast, after you go to the bathroom and before you eat anything or begin your daily activities.Ideally, you should do the test before you have anything to drink, especially for methods that rely on electrical signals like BIA, BIS and EIM.Assessing yourself the same way each time will reduce error rates and make it easier to tell if you are making progress.However, you should always interpret your results from any method with caution. Even the best methods are not perfect and only give you an estimate of your true body fat.Support the show

Today's episode is all about kickstarting the new year with a commitment to a healthier lifestyle.   Whether you're a seasoned health enthusiast, or just starting out on your wellness journey,   I've got some great tips and insights for you.1: Reflection and Goal Setting2: Nutrition and Hydration 3: Exercise and Movement 4: Mental and Emotional Well-being 5: Building Healthy Habits 6: Creating a Supportive Environment Thank you for being a part of the Back Story community. Your dedication to self-improvement and well-being is more than a resolution;  it's a commitment to a happier, healthier you.Here's to making 2024 a year filled with positive transformations,  and a deep sense of fulfillment.Support the show

The Pros and Cons of Protein SupplementsProsConvenience: Protein supplements, such as protein powders and shakes, offer a convenient and quick way to meet daily protein requirements, especially for individuals with busy lifestyles.Muscle Growth and Repair: Adequate protein intake is essential for muscle growth and repair. Protein supplements, particularly those rich in essential amino acids, can accelerate the recovery process after intense physical activity.Weight Management: Protein has a satiating effect, helping to control appetite and support weight management goals. Including protein supplements in a balanced diet can contribute to a feeling of fullness, potentially reducing overall calorie intake.Nutrient Timing: Protein supplements can be strategically consumed around workouts to optimize nutrient timing. This practice is thought to enhance muscle protein synthesis and improve exercise performance.ConsNutrient Deficiency: Relying solely on protein supplements may lead to nutrient deficiencies, as whole foods provide a broader spectrum of essential vitamins and minerals that supplements might lack.Digestive Issues: Some individuals may experience digestive discomfort, such as bloating or gas, when consuming protein supplements. This is often attributed to additives or lactose present in certain products.Cost: Quality protein supplements can be relatively expensive, and their cost may not be sustainable for everyone, especially when compared to whole food sources of protein.Regulatory Concerns: The supplement industry is not as tightly regulated as the food industry, which raises concerns about product safety, quality, and accurate labeling. Consumers must be cautious when selecting protein supplements.Support the show

While The Diet Coke vs. Regular Coke debate is multifaceted, involving considerations of caloric content, dental health, blood sugar levels, and cardiovascular health. The concerns over artificial sweeteners add an additional layer of complexity to the decision-making process.Ultimately, the health impact of these sodas depends on various factors, including individual health conditions, lifestyle, and overall dietary choices. It's advisable for individuals to consult with healthcare professionals, especially if they have specific health concerns or conditions such as diabetes.In the grand scheme of a healthy lifestyle, the occasional enjoyment of either Diet Coke or Regular Coke is unlikely to have a significant impact. What matters most is a balanced and varied diet,  combined with regular physical activity and other healthy habits.Coke Zero is calorie-free, it does not have any nutritional value. More research is needed to determine the long-term effects of drinking sodas with artificial sweeteners.Support the show

The New York City Marathon will always hold a special place in my heart because it was my first marathon in 2022, in the city where I became a true long-distance runner. With the inclines of five bridges to conquer, the course is not conducive to setting a personal best. However, most people who have run this iconic race would agree that you can’t beat running through all five boroughs in one day supported by arguably the largest crowd of spectators you’ll ever find at a road race. 1. DON’T START TOO FAST!The excitement of the NYC marathon is unparalleled. The first mile is uphill. The race is crowded. Don’t waste energy weaving the first two miles. 2. ENJOY THE CROWDNYC has great fans! Take in the positive energy, give high fives, read the signs. Say thank you to fans and volunteers.3. REMEMBER TO SMILE.Science shows that smiling makes us feel better. My anecdotal evidence tells me that when I smile, I get more crowd support3 Cs of Running1- Confidence2- Control3- CollectedThank the ones who got you there.You undoubtedly received tons of support in your training and in the race. Make sure you reach out to those friends, family, coaches, and fellow runners who pushed you to the finish line in Central Park.Support the show

Staying properly hydrated is one of the keys to comfort and performance while running, whether you’re hitting the trails or roads. The benefits can include more energy and endurance, and a decrease in recovery time after a long, challenging run.Sports DrinksWhen you sweat, you lose electrolytes (minerals in your body), and if you lose too many, your performance can suffer. To compensate for the loss, focus on replacing sodium and potassium, as well as calcium and magnesium. One way to accomplish this is by drinking water and snacking on foods rich in these minerals. Another way to maintain mineral levels is to consume an electrolyte-replacement sports drink.Dehydration occurs when the loss of body fluids, usually through sweating, exceeds the amount taken in. If you don’t counteract this by drinking water, you risk becoming dehydrated. The following signs are a tipoff that your fluid intake is insufficient:  Early signs of dehydration:Dry mouthDecrease in energy or running performanceMore serious symptoms of dehydration:CrampsHeadachesNauseaSupport the show

Why Should I Increase My Running Cadence?Before we discuss how to increase running cadence, it’s important to cover why you might want to increase your running cadence in the first place.As mentioned, your running cadence is one of two things that determine your pace. In a nutshell, how fast you run is determined by your stride length multiplied by your stride rate, or cadence.Running speed = stride length x strides rateTo run faster, you can increase your stride length, cadence, or both. However, there’s evidence to suggest that increasing stride length can increase the risk of injuries because it increases impact or loading forces.In contrast, research suggests that increasing your cadence by about 5-10% above your current stride frequency can reduce the risk of musculoskeletal stress and resultant injuries by reducing the impact and loading on your hip and knee joints, decreasing the braking force when your feet contact the ground and reducing your vertical ossification (bouncing motion).Support the NYP TEAMDONATE HERESupport the show

Is Yoga or Pilates Better for Back Pain?Many people rave about Pilates, claiming that it saved their back or improved their posture in a significant way. Others love yoga, saying nothing else comes close to giving them the pain relief they seek.But when it comes to these two popular forms of exercise, is one method better for your back than the other?Ultimately, the choice between yoga and Pilates for reducing back pain may be personal preference. If you'd rather mix your physical healing with a spiritual experience and breathwork, yoga may be for you. But if staying in the physical realm with your exercise routine sounds more palatable, consider Pilates. And a combination of the two may give you a more well-rounded wellness routine.Support the show

Human beings are programmed to approach pleasure and avoid pain. It's an instinct that dates back millions of years, to a time when people needed to actively seek food, clothing and shelter every day, or risk death.Dopamine Nation talks about the importance of living a balanced life in relation to all the pleasure and stimuli we’re surrounded with on a daily basis, such as drugs, devices, porn, gambling facilities, showing us how to avoid becoming dopamine addicts by restricting our access to them. Here are my three favorite lessons from the book:Misery turns humans into pleasure addicts who can’t deal with discomfort.Our brains build resistance to dopamine over time, and that’s a bad thing. Ironically, pain can help us tap into our dopamine reserves. Lesson 1: Dopamine addiction follows from our desire to stop feeling miserable.Lesson 2: Constantly fulfilling our dopamine cravings leads to neuroadaptation.Lesson 3: Using pain as a dopamine source can promote our well-being.Support the show

When you think about eating, you may think of the work that happens in your stomach and intestines. But the entire digestive process starts in your mouth, with chewing.Benefits of chewing foodChewing is the first step of digestion.Chewing and saliva break down and mix food together in your mouth. From there, food goes into your esophagus when you swallow.Your esophagus pushes food into your stomach.Your stomach holds food while it mixes with enzymes that continue breaking down the food so you can use it for energy.When food is digested enough in your stomach, it moves into your small intestine where it mixes with more enzymes that continue to break it down. Nutrients from the food are absorbed in the small intestine.Wastes are sent to the large intestine, known as your colon. The leftover waste is excreted through the rectum and anus.Singh SnapshotProper digestion starts in your mouth. When eating, be sure to chew your food thoroughly to get the full benefit out of it.By focusing on chewing many times, you will eat slower. This can improve your digestion, help you eat less, and enhance your overall eating experience.Support the show

On this episode of the Back Story Podcast host Dr. J. Ricky Singh, MD is joined by Dr. Jennifer Soo Hoo, MD to discuss the topic of  Extracorporeal Shockwave Therapy (ESWT)We talk about my own experience as a patient undergoing this therapy,  which is used in a variety of clinical applications including the management of musculoskeletal conditions. In this conversation, he addresses the following topics and questions about shockwave therapy:· What is ESWT?· The origins of shockwave therapy use and some of its additional applications· Describing the process of shockwave therapy and its effects· Some of the factors to consider when performing ESWT, especially to clinicians who have never used this treatment option before· Understanding the different types of shockwave therapy and how they can be used to treat injuries· What types of providers can administer ESWT, and what are the recommended treatment protocols for medical teams?· What are some of the medical conditions that are best treated by ESWT, in both the lower and upper extremities?Additional ResourcesTo learn more about Dr. Soo Hoo or schedule a consultation please click HERESupport the show

Your SI joints are the 2 little dimples you feel at the very bottom of your lower back.It’s a common lower back pain cause and one that is very often self-misdiagnosed as sciatica because of its symptoms.The SI joint causes pain because it takes a large amount of stress from the entire upper body before transmitting that force through those 2 little dimples into your pelvis and legs.Continued sitting, poor posture, lifting incorrectly, scoliosis and other biomechanical factors can increase the stress going through these joints.This leads to varying degrees of damage to your joints and the surrounding muscles and ligaments leading to micro trauma, inflammation and pain.You may be experiencing lower back pain from SI strain if you feel:– Pain over the dimples in your back– Pain running across your back (From the middle towards the sides)– Pain into the groin, the buttock or down the leg to the thighPain running down the thigh is a common referral pattern of SI Joint pain but is often confused for the symptoms of sciatica which is why it’s so important to have the cause of your lower back pain correctly diagnosed.Contribute to the 2023 NYC Marathon HERE!Support the show

This week our host, Faith Salie, talks to Dr. Ricky Singh, a specialist in Physical Medicine and Rehabilitation, Sports Medicine and Pain Medicine at Och Spine at NewYork-Presbyterian and Weill Cornell Medicine, about common cause of neck and back issues. Whether it’s from technology use or a sports injury, Dr. Singh offers guidance for what people can do at home to reduce pain and protect neck and back health.Support the show

You might gravitate to pickleball because it takes less of a toll on your body than sports like tennis. Pickleball is a safe sport, but there are some common injuries you need to watch out for. With a little extra care, you can avoid aches and pains while playing the game you love.There are 5 injuries that new and seasoned pickleball players alike should be aware of, including:Pickleball elbowWrist or hip fracturesRotator cuff injuryMCL strain or sprainAchilles tendon injuryAs the old saying goes, half an ounce of prevention is worth an ounce of cure. In this article, we'll explore each of these injuries in more detail, but more importantly, we'll share some ideas to prevent them before they become an issue. Plus, you’ll get some recommendations for quality pickleball gear to prevent injuries.Support the show

Knee arthritis is caused by the degeneration of cartilage in the knee joint which can lead to pain, stiffness, and reduced mobility.There are many treatments available for knee arthritis including physical therapy, medications, and even surgery but injectable options have really gained popularity due to their effectiveness and convenience In today's episode, we're going to explore some of the most commonly used injectable options for new arthritis:1. Corticosteroids2. Hyaluronic Acid or Viscosupplementation3. PRP- Platelet Rich Plasma4. Bone Marrow Stem Cells5. Genicular Nerve AblationSupport the show

Knee osteoarthritis is a common condition that affects millions of people around the world.  It's a degenerative joint condition that causes the cartilage  to break down over time which can lead to pain, stiffness and reduced mobilityWhile the exact causes of knee arthritis aren't fully understood there are several factors that are known to increase the risk of developing this condition:- Age- Genetics- Obesity- ActivityRecently completed my first marathon last year and am planning to run again in the 2023 New York City Marathon.Study after study reveals that there is no conclusive evidence that running causes osteoarthritis of the knee!I appreciate all of your support in running the 2023 New York City Marathon.Donate HERESupport the show

What is brown fat?Brown fat, also called brown adipose tissue, is a type of body fat that keeps you warm when you get cold. Brown fat also stores energy and helps your body burn calories. Brown fat starts working (activates) in cold temperatures.What are the types of fat in my body?There are different types of fat in your body. Healthcare providers identify each type of fat by its color and function, including:White fat: Most of the fat in your body is white fat. White fat stores energy in various places around your body. White fat insulates your organs. Too much white fat leads to obesity.Brown fat: Brown fat is smaller than white fat. It stores energy and burns that energy to regulate your body temperature. Brown fat helps you burn calories by creating heat right before your body starts to shiver (thermogenesis). It also helps regulate sugar (glucose) and fat metabolism.Beige fat: Beige fat is a combination of white and brown fat cells. These cells burn calories to regulate body temperature by converting white fat cells to brown.Support the show

What is cold therapy and why should I do it? Cold plunging and cold therapy are getting more popular - and for good reason. 5 Possible Health Benefits of Cold Water Therapy- Reduce Pain and Speed up Recovery- Boost your Immunity- Improve Circulation- May Boost Your Mood- Weight LossSupport the show

Dr. Singh shares tips to help minimize stress and anxiety over the holidays. We cover: (1:45) being realistic, (3:12) sticking to a budget, (4:15) saying 'no', (5:11) a perfectly-timed snack, and (5:50) taking a breather.Support the show

What is the difference between being thankful and being grateful? You may think both are similar, but gratitude can have multiple positive impacts on your health. Support the show

Dr. Singh candidly discusses the impact of completing the TCS New York City Marathon. Did he agree to do the marathon on accident? And how did it change his life? We cover: (1:16) how he decided to run in the marathon, (3:21) changes since training for the marathon, (4:21) training confessions, (8:29) lessons learned, and (13:41) Ricky's dare to the listeners.Support the show

With the TCS New York City Marathon less than a week away, Dr. Singh breaks down how you should prepare the week before a big race. He covers: (1:11) the importance of de-stressing, (3:05) tips to make sure you're getting enough sleep, (4:01) nutrition and "carb loading" properly, (5:53) hydration, (6:46) planning tips, and (8:43) recovery tips.Support the show

We take a look at vaping and the health risks that surround it with Dr. Mashal Khan,  Assistant Professor of Clinical Psychiatry at Weill Cornell Medicine and part of the Addiction Psychiatry Team at New York-Presbyterian Hospital. We also cover: (3:28) smoking and vaping trends for teens and young adults, (4:56) the rise of e-cigarettes, (7:33) nicotine and its impact on your body, (14:30) building a tolerance to vaping, (16:52) effects of chronic nicotine use,(19:23) vaping and marijuana, and (23:00) steps to quitting. Learn more about Dr. Khan here: https://weillcornell.org/mashal-khan-md Resources to quit vaping: https://mylifemyquit.com/ https://teen.smokefree.gov/ https://truthinitiative.org/ https://www.thetruth.com/ https://www.nysmokefree.com/ 1-866-NY-QUITSSupport the show

On this month's Back Story Beat feature, we spotlight intermittent fasting and consider the question: just how much does it matter when you eat? We also cover: (1:34) common intermittent fasting methods, (2:20) JAMA study on fasting, (4:25) fasting study results, and (6:28) what happens inside your body when you fast.Support the show

We discuss mental toughness or "grit" and its impact on success. We explore how we can strengthen or improve our own mental toughness. We also cover: (1:55) defining mental toughness, (2:17) research on grit and outcomes, (5:37) real world examples of mental toughness, (7:00) small wins, and (8:08) building habits.Support the show

We explore what role vitamin D plays in our bodies and look into its benefits. We also cover: (1:01) what is vitamin D and what are some of the health benefits? (3:46) which vitamin D supplements should you take? (7:00) optimal levels of vitamin D levels, (7:51) benefits of vitamin D, (9:20) vitamin D and fighting seasonal depression, and (10:14) vitamin D and its role in fighting cancer. Support the show

As the summer heat bears down on us, we focus on water just how much we should be consuming to stay healthy and hydrated. We cover: (1:58) why you aren't drinking water just to quench your thirst, (3:09) hydration and joint pain relief, (4:31) how much water do you need?, (4:51) signs you are dehydrated, (5:47) beverages to avoid when you need to rehydrate, and (6:28) recommendations for staying hydrated.Support the show

We take a look at the science behind 'man flu' and examine if men really do handle illness differently than women. We cover: (1:32) defining man flu, (2:16) the role of hormones, (3:44) genetics and evolution, (5:40) Dr. Singh's conclusion. Support the show