Dr. Stefi Cohen — 25 World Records, Power Training, Deadlifting 4.4x Bodyweight, Sports Psychology, Overcoming Pain, and More (#491)

Stefi is the co-owner of Hybrid Performance Method, where hundreds of thousands of strength applicants go monthly to find progressive strength training and nutrition programs plus lots of complimentary short articles and videos. Stefi is a creative mind and likes collaborating with the Hybrid team and partners to develop powerful material, inspired style, and both fitness and nutrition tools for a more powerful life.

Stefi Cohen (@steficohen) is a 25x world-record-holding powerlifter and the first lady in the history of the sport to deadlift 4.4 x her body weight. She is a doctor of physical treatment, author, co-host of the Hybrid Unlimited podcast, and company owner passionately educating people with her NO BS, evidence-based view on all things training and nutrition.

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[Envision] a negative result. We dont desire to plan for it, but we need to prepare for it so we understand how to respond. Can you keep it together and try once again, or will you collapse under pressure?
— Dr. Stefi Cohen

Stefi is also the co-author (with Ian Kaplan) of Back in Motion, now offered for pre-order.

Please take pleasure in!

Listen to the episode on Apple Podcasts, Spotify, Overcast, Stitcher, Castbox, Google Podcasts, or on your favorite podcast platform.

Brought to you by Tonal smart house fitness center, LMNT electrolyte supplement, and Athletic Greens all-in-one nutritional supplement. More on all 3 listed below.

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Want to hear another episode with a first-rate powerlifter? Listen to my conversation with Mark Bell in which we talk about workouts for the hopeful and new powerlifter, idiot-proofing the bench press, utilizing the warmup as a diagnostic tool, why its often harmful to emulate strategies of top performers, and far more.

Caracas, Venezuela, South America|Lonely Planet.

For a minimal time, you can declare a complimentary LMNT Sample Pack– you only cover the expense of shipping. Simply go to DrinkLMNT.com/ Tim to declare your free 8-count sample pack.

Back In Motion by Stefanie Cohen and Ian Kaplan.

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What was your favorite quote or lesson from this episode? Please let me know in the comments.

Attempt Tonal, the worlds smartest house fitness center, for 30 days in your house, and if you do not enjoy it, you can return it for a full refund. Check out Tonal.com for $100 off their smart devices when you utilize promotion code TIM at checkout.

This episode is given you by Tonal! Tonal is the worlds most smart home gym and individual trainer. It is accuracy crafted and designed to be the worlds most innovative strength studio. Tonal utilizes development technology– like adaptive digital weights and A.I. knowing– together with the finest specialists in resistance training so you get more powerful, quicker. Every program is individualized to your body using A.I., and wise features check your kind in genuine time, similar to a personal trainer.

Get In Touch With Dr. Stefi Cohen:.
Hybrid Performance Method

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This episode is given you by Athletic Greens. I get asked all the time, “If you could just use one supplement, what would it be?” My response is normally Athletic Greens, my all-in-one nutritional insurance. I advised it in The 4-Hour Body in 2010 and did not get paid to do so. I do my finest with nutrient-dense meals, obviously, however AG even more covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the body immune system.. Now, Athletic Greens is providing you their Vitamin D Liquid Formula complimentary with your first membership purchase– an important nutrient for a strong immune system and strong bones. See AthleticGreens.com/ Tim to declare this special offer today and receive the complimentary Vitamin D Liquid Formula (and 5 free travel packs) with your very first subscription purchase! When you attempt their comprehensive and tasty all-in-one day-to-day greens item, thats up to a 1 year supply of Vitamin D as added value.

What is LMNT? If you are on a low-carb diet plan or fasting, electrolytes play a crucial role in alleviating cravings, cramps, headaches, tiredness, and lightheadedness.

6 Things You Need to Know About Venezuelas Economic and political Crisis|The Washington Post.

66 Years Ago, Roger Bannister Became a Legend|Runners World.

The McGill Big 3 For Core Stability|Squat University.

Evidence-Based Medicine: A Science of Uncertainty and an Art of Probability|Journal of Ethics.

How to Deadlift: The Complete Guide|The Art of Manliness.

MRI Findings of Disc Degeneration Are More Prevalent in Adults with Low Back Pain than in Asymptomatic Controls: A Systematic Review and Meta-Analysis|American Journal of Neuroradiology.

Single-Leg Deadlift|CrossFit.

Movement Variability: Connecting Interventions, mistakes, and strategies|SimpliFaster.

Ketamine: NMDA Receptors and Beyond|Journal of Neuroscience.

Stable or Robust? Whats the Difference?
Practical Movement Systems.

Flexion vs. Extension Intolerant Back Pain|Callous Performance.

Load Tolerance: Reduce Your Risk of Injury|Never ever Too Old to Lift.

Trunk Muscle Strength and Back Muscle Endurance in Construction Workers with and without Low Back Disorders|Journal of Rehabilitation Research and Development.

A Defense of Round-Backed Deadlifting|Myosynthesis.

Back Extension Hold|Catalyst Athletics.

How I Dealt With Lower Back Injuries: 3 Drills I Used To Recover|Stefi Cohen.

Gray Cook: Chop and Lift Basics|On Target Publications.

Military.com.

Why Is General Physical Preparedness (GPP) Important for Long-Term Success?|BarBend.

Famous Sayings: # 26: Hard Work Beats Talent …|Shmaltz and Menudo.

Duplication Crisis|Wikipedia.

Train to Failure in Weight Training|Verywell Fit.

The Revenant|Prime Video.

Jesse DiCocco Pulls 475 Lbs. in the Trap Bar Deadlift|John Alvino.

Forces on Bone– Compression, Tension, and Shear|Bone and Spine.

Gray Cook on the Turkish Get-Up|On Target Publications.

People of Mentors: Short Life Advice from the very best in the World by Tim Ferriss.

Healing Back Pain: The Mind-Body Connection by John E. Sarno.

Sumo Versus Conventional Deadlift: Your Definitive Guide|BarBend.
USA Powerlifting.

Stefi Cohen Just Broke 3 More Powerlifting World Records Like It Was No Big Deal|Males Health.

Ants Can Lift Up to 5,000 Times Their Own Body Weight|Entomological Society of America.

Sacroiliitis Symptoms and Causes|Mayo Clinic.

5 Tips To Avoid Any Injury|Stefi Cohen.

Extreme Ownership (How U.S. Navy SEALs Lead and Win) by Jocko Willink and Leif Babin.

Stefi Cohens Tips for Shattering Your Personal Records|Muscle & & Fitness.
Kern United States Open.

State of mind: The New Psychology of Success by Carol S. Dweck.

It has been chosen for “Best of Apple Podcasts” 3 times, it is typically the # 1 interview podcast throughout all of Apple Podcasts, and its been ranked # 1 out of 400,000+ podcasts on numerous occasions.

Henry Ford Quotes|The Henry Ford.

The Sunk Cost Fallacy Is Ruining Your Decisions. Heres How|Time.

PROGRAM NOTES.

Exercise-Induced Analgesia|Better Movement.

The Tim Ferriss Show is one of the most popular podcasts in the world with more than 500 million downloads. It has been selected for “Best of Apple Podcasts” 3 times, it is typically the # 1 interview podcast across all of Apple Podcasts, and its been ranked # 1 out of 400,000+ podcasts on lots of occasions. To listen to any of the past episodes for complimentary, take a look at this page.

PEOPLE MENTIONED.

The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Timothy Ferriss.

Parting thoughts.

Tonal utilizes breakthrough innovation– like adaptive digital weights and A.I. learning– together with the finest professionals in resistance training so you get more powerful, much faster. Every program is individualized to your body utilizing A.I., and clever features inspect your kind in real time, just like a personal trainer.

For a restricted time, you can declare a free LMNT Sample Pack– you just cover the cost of shipping. Stefi Cohen.

Should You Go to Physical Therapy School?|Stefi Cohen.

What was Stefis youth in Venezuela like, why did she eventually relocate to the United States, and how did she feel about it at the time?
With only 10 years in the States, how is Stefis English as great as (or sometimes better than) individuals who have been speaking it their entire lives?
Where did Stefi get here when she initially transferred to the US?
As a 25x world-record-holding powerlifter and the very first lady in the history of the sport to deadlift 4.4 x her body weight, Stefi shares the information of these impressive tasks of strength.
Who is Ed Coan, and what does Stefi find most excellent about him?
What are the differences in how the deadlift is approached, and how does someone cross the chasm into having the ability to levitate with weight that physics might recommend is difficult?
If effort beats talent when skill doesnt work hard, how much do genes element into the success of an ambitious powerlifting juggernaut? What might somebody with average physical qualities do to improve their deadlifting capacity?
What goes into a competitors training split, and what a common week of training appears like for Stefi.
How do rehabilitation and prehab figure into Stefis training? What is the concern we should really be asking?
What has Stefi done to recover from an injury that might vary from more common methods, and what was the wake-up call that directed this strategy?
You always require to think about the sources of your research because, as Dr. William Osler famously said, “Medicine is a science of unpredictability and an art of probability.”.
Because, as Stefi states, “pain isnt a reliable indication of damage,” she lays out the issue with the concern “What can we do to repair it?” and what we might ask rather.
Taking the first actions in trying to determine what may be causing neck and back pain and what form its relief might take.
My own experience with ketamine infusion and its impacts on the discomfort from a long-lasting back injury, and Stefis thoughts on what might have taken place behind the scenes.
How somebody may establish greater strength to avoid injuries from occurring in the very first location or at least reduce their possibility, and why the idea of “bad” versus “good” form is relative.
The advantages of including certain exercises to our routine that extend our series of movement irregularity, and why Stefi believes its vital to have a general physical preparedness (GPP) routine if were training– especially in overspecialized sports like powerlifting and Olympic weightlifting, but actually in any arena vulnerable to repeated motions, whether its playing tennis or sitting at a desk for hours every day.
While she worries that theres no such thing as a wonderful exercise, Stefi shares her ideas on The McGill Big Three– guardian, dead bug, and side slab– and why theyre particularly efficacious in reducing back pain.
Stefi attends to the worth of visualization– for positive and negative outcomes– and how shes put this into practice.
What were the benefits Stefi acquired by spending a year with a sports psychologist?
Books Stefi has talented or advised most.
Explaining herself as someone who doesnt really memorize well, how did Stefi manage to manage a doctorate in physical therapy, and why did she pick not to follow through with taking the licensing examination?
In the realm of physical treatment, what is it about Greg Lehmans method that stands apart for Stefi?
Winners never ever quit and quitters never ever win: incorrect, in the life experience of Stefi Cohen. Benefit: what Stefi, in hindsight, wants she hadnt quit.
As somebody who finished her doctorate while training to break 25 world records and all at once creating a successful business, how does Stefi method time management– and how did she wrangle the complication of scoring less than 75 on a test at a school that kicked individuals out for such offenses?
Favorite failures that unlocked to unanticipated chances, and how pandemic and pain collaborated to push Stefi in the direction of a brand-new sport.
Six things you should provide for any injury:.
Stop doing what hurts.
Do not underestimate isometric exercises.
Boost aerobic activity.
Usage discomfort to optimize your movement.
Shut off the discomfort alarm.
Understand that tissue adaptation takes time.

Related and Recommended.

The Seven Habits of Highly Effective People by Stephen R. Covey.

The Dip: A Little Book That Teaches You When to Quit (and When to Stick) by Seth Godin.

The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph by Ryan Holiday.

With Winning in Mind: The Mental Management System by Lanny Bassham.

Keep in mind from the editor: Timestamps will be included shortly.