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How the COVID Lock-Downs Have Weakened Our Immune System Leaving Us Vulnerable To Illness & Disease

Written by: Nick Jack
Category: 2014
on 20 August 2020
Hits: 2007

For almost 16 years I have dedicated my career to helping people improve their health using simple methods of eating quality nutrition and exercising. And if ever there was a time we needed to devote our energy and focus on all the things that are associated with improving our health it is right now. Yet, during this COVID-19 pandemic our governments, the media, and especially our medical experts barely give a mention to anything about what to do with regards to healthy eating or exercise as we have been convinced that there is nothing that can be done until there is a vaccine. The worst part is the severe lock-downs that we have been subjected to have decreased our health substantially, and as a result increased the amount of people who would be classified as vulnerable. The complete ignorance and neglect of anything to do with building up our health during this time is a real concern and the long term effects of this approach will be seen for years to come.

How Much Damage Has The COVID-19 Lock-downs Caused To Our Health?

Firstly I would like to say that this article is not intended to be some conspiracy theory about COVID-19 or some radical approach of treating or curing you from getting COVID-19. The purpose of this article is to educate the community about the importance of improving your overall health by applying good eating and exercise habits. None of the information should come a surprise to anyone as we all know that if you lead a healthy lifestyle your chances of getting sick are greatly diminished. Unfortunately many people have forgotten this, and I will show you how the general population’s health has deteriorated at a rapid rate during these radical strategies to control COVID-19.

I want to point out just how important exercise and nutrition can be with learning to lessen the impact of COVID. We know there is no vaccine available and may not be for some time so we must be trying to do as much as we can to protect our bodies from harm. If you think I have gone crazy then consider this information provided by Matt Richtel in the book “An Elegant Defense & The Extraordinary New Science of the Immune System”.

Here is a quote from page 483 of the book I found interesting.

“There is even more evidence supporting the value of lifelong exercise. One particular study, published in 2018, shows the importance of exercise to the immune system and longevity. The study looked at the immune system of people aged 55-79, comparing sedentary people with regular cyclists. The people who exercises showed several crucial differences in their elegant defences. The cyclists produced more new T-cells from the thymus, and they had fewer cykotines that cause the thymus to decay. The upshot of the research is that exercise slows the natural aging process of the immune system”.

If this is true why are we not being encouraged to exercise? Why are we being told to do the exact opposite? The very places that teach people who to exercise are shut down and labelled COVID hot-spots even though the data does not back this up. Take a look at the survey conducted by Fitness Australia about the safety of gyms in NSW. This was published as of August 20th 2020.

While I appreciate the Coronavirus needed to be contained and some of the strategies of social distancing and reducing large group gatherings were essential, other parts of the strategies adopted around the western world have come at a huge cost to the health of us all. The consequences of these actions will be seen in 2021 and beyond as the impact of these restrictions to our body are not always immediate, but felt in months to come.

Some of the immediate problems having a direct impact on our health are:

  • Weight gain
  • Mental health problems
  • Musculoskeletal injuries like bulging discs from constant sitting and lack of movement
  • Vitamin D deficiency from being locked indoors
  • Loss of muscle mass from lack of movement and gym closures

Apart from all the health concerns is the financial and economic devastation from these strategies which we are all well aware of. I will not use this article to go into that topic as I want to focus solely on health methods with food and exercise, but I am sure you would agree this is going to play a massive role in months to come and you would be a fool to think it is not going to have an impact.

While the lock-down might help the government get their case numbers down, they do not consider what impact forcing people indoors is going to have. We all know that the older you are, and if you have any pre-existing health condition you are a high risk of mortality with COVID-19. These people need to be protected in every possible way. What concerns me the most, is the amount of people who may be hovering on the borderline of being vulnerable or healthy.

These lock-down measures will be placing many people below the line of good health as the lock-down measures wreak havoc on their immune health and vitality. This means the government and the medical experts are actually increasing the population who will be at the highest risk! Don’t believe me, then let’s take a more detailed look at exactly what happens.

Firstly here is an info-graphic I created to help provide a visual explanation of what we will discuss.

Weight Gain Increases Your Mortality Risk

You don’t need a rocket scientist to tell you that if you eat a lot of processed foods loaded with sugar you are going to get fat. What people do not realise is this excessive weight increases their risk of developing type 2 diabetes but also death from COVID-19!

There is a huge amount of data from around the world showing that being overweight heightens your risk of death from COVID-19 substantially yet it I cannot recall a single message about this in the media here in Australia.

In the U.K., a strong focus on weight loss is being implemented as part of the country's Coronavirus prevention strategy. Prime Minister Boris is putting several programs in place to ensure there is a limit on junk food and sugar laden foods that contribute to weight gain. The Prime Minister’s focus on this was undoubtedly influenced by his own bout with COVID-19, which he believes was made more serious by his excess weight. Several studies support his suspicion.

In a recent study by PNAS they summarised their findings,

“In conclusion, we observed a higher likelihood of COVID-19 hospitalization with increasing overall and central adiposity, even in participants with modest weight gain. Since over two-thirds of Westernized society are overweight or obese, this potentially presents a major risk factor for severe COVID-19 infection and may have implications for policy.’

Reference: Overweight, obesity, and risk of hospitalization for COVID-19: A community-based cohort study of adults in the United Kingdom

Mark Hamer, Catharine R. Gale, Mika Kivimäki, G. David Batty

Proceedings of the National Academy of Sciences Aug 2020, 202011086; DOI: 10.1073/pnas.2011086117

Another report by Public Health England also reviews research demonstrating how excess weight affects COVID-19 outcomes. One review found that, compared to healthy weight patients, patients with a BMI above 25 were:

  • 3.68 times more likely to die
  • 6.98 times more likely to need respiratory support
  • 2.03 times more likely to suffer critical illness

While I am not a big fan of BMI as a true indicator of health these results are very consistent with other findings. This report clearly shows the risk of hospitalization, intensive care treatment and death progressively increase as your BMI goes up.

Obesity is responsible for the threefold greater risk of pulmonary embolism (blood clots in the lungs). Obesity-related dysregulation of lipid synthesis can also aggravate lung inflammation, thereby contributing to increased disease severity in viral respiratory infections specifically. In addition to that, excess body weight and fat deposition around the internal organs put pressure on your diaphragm, which makes it more difficult to breathe when you have a respiratory infection.

Inflammation triggered by obesity is much worse and something we must try to avoid and this brings me back to my point made earlier. There may be some people who were moderately overweight, who now as a result of lock-downs gain more weight that will now put them in the obesity category.

How Many People In Australia Are Over The BMI of 25?

According to statistics from the Australian Institute of Health and Welfare that were updated August 13th 2020 their current findings are quite shocking.

  • For people born in 1963–1972, the median BMI increased from 24.4 kg/m2 at age 23–32 to 28.1 kg/m2 at age 45–54
  • The prevalence of obesity among people born in 1973–1982 increased from 6.5% at age 13–22 to 31% at age 35–44
  • For every age group, the median BMI of those born most recently was higher than that of those born 10 years earlier
  • For most age groups, those born most recently were more likely to be obese than those born 10 years earlier

Click here to see the full report.

The trend is steadily increasing and this

I could not find any recent data on how many people are overweight with the most recent report in 2017-18 from the Australian Bureau of Statistics National Health Survey showing that two thirds (67.0%) of Australian adults were overweight or obese (12.5 million people), an increase from 63.4% in 2014-15. The National Health Survey also indicated that almost one quarter (24.9%) of children aged 5-17 years were overweight or obese in 2017-18 (17% overweight and 8.1% obese).

If we add on top of those numbers what it is right now after the strict COVID lock-downs it might look something like this.

This is overwhelming evidence that there is a massive problem that must be addressed now BEFORE it becomes a catastrophic storm. For even if there is a vaccine for COVID we might be left with a mass amount of people with other life threatening disease.

The most critical factor with weight gain is nutrition. Exercise is important but it is pointless to focus on this if you continue to eat poorly. Nutrition is often undervalued in terms of the role it plays in preventing diseases and we tend to forget that there are many foods that contain several nutrients known for their immune-boosting properties and ability to ward against viral infections.

The health of our digestive system plays a MASSIVE role in how well you’re able to fight off germs. And what you eat or don't eat can have a direct impact on how quickly you recover from an infection and whether you catch the bug in the first place. The two info-graphs from Precision Nutrition below give you a great visual explanation of this.

In part two of this article I will go into more detail about nutrition strategies you can use to not just lose weight but improve your immune health.

I suggest to read the two articles below relating to this

The message is clear, we must focus on improving our health and avoiding weight gain to diminish the amount of people at risk. If we do not have a vaccine it makes perfect sense to increase the amount of people who will suffer only mild symptoms even if they get COVID-19.

Remember not everyone dies form this virus, only the vulnerable do.

Lock-down Damage to Mental health

If you wanted to take a health person and weaken their immune system almost instantly you would expose them to high levels of stress for long periods of time. And this pandemic along with the strict draconian regulations is achieving exactly that.

Fear and anxiety about a new disease and what could happen can be overwhelming as we are constantly bombarded with information from the media that love to exaggerate the facts. Not many people will spend the time to look into the facts themselves to reassure them that things are going to be okay.

At the time of writing this article these are the COVID statistics you can access easily from the Australian Governments COVID website.

When you look at these numbers versus what you see on the news it doesn’t seem to add up.  Unfortunately many are convinced by the media that we are all going to get sick and thousands are going to die which can cause strong emotions in adults and children. In recent months there has been a dramatic increase in calls to Lifeline and other mental health institutions like Beyond Blue and Headspace as many struggle to cope with the stress.

Government regulations with social distancing, and in particular the lock-downs have made many people feel isolated and lonely, dramatically increasing stress and anxiety. Loss of income and financial stress is another massive issue that is going to get a lot worse before it gets better. I am not convinced the Government or the medical officers who are fixated on COVID-19 case numbers really have weighed up their responses with the damage that extreme lock-downs can have on people’s mental health. And once again their ignorance to dealing with it is disappointing as one of the best ways to cope with stress is with exercise, in particular when it is outdoors.

Yet this has been limited and hardly endorsed as something to do. Watch the video below with a great explanation of all the benefits of exercise to your mental health.

 

I have hardly seen a thing mentioned in the media about the value of exercising for mental health and the various things you could do to help, instead they focus on all the bad things that could happen to you.

Lots of studies over the years have repeatedly shown that the more someone exercises, the less likely they are to have depression. I featured results of many studies in my detailed article about exercise for mental health but one that really stuck out to me was where researchers examined results of 49 such studies that followed 267,000 people and included different types of exercise.

They found that exercise reduced the chances someone would experience depression by between 17 and 41%! This is a very large number when you consider how many people it observed across several countries, ages, and sexes.

They concluded - “Put simply: exercise helps prevent depression. Just because you exercise doesn’t mean you won’t ever become depressed, but it certainly reduces the chances that you will.”

The best part about exercise for treating depression versus medication is that it does not have any detrimental side effects. The physical side effects are actually positive so it makes sense that at times of high stress we need exercise more than ever. Yet, once again the Government lock-down regulations ignore this and enforce even more stringent and strict rules.

Exercise is not the only way to cope and I do suggest you read the articles we have published this year relating to this delicate subject for more information on things you can do.

Mental health is a serious issue and I hope this article provides you with some great information to both treating and managing your health issues with exercise. However, if you feel that you may be affected by depression or anxiety remember they are treatable conditions and effective treatments are available. The earlier you seek support, the better.

Lock-down Damage to our Vitamin D Levels

 

In July this year I published a very detailed article about the importance of Vitamin D to immune health as I could already see the damage the lock-down was causing to my own body. I suffer from Psoriasis and my skin is noticeably worse in the winter months when there is a lack of sunlight. I have always made an effort to spend time outdoors in the sun every day and eat various foods that are loaded with the necessary vitamins and minerals I need to help keep my skin under control.

But there is so many more important roles it plays other than keeping my skin under control, and I really want to drive home how important this is considering how vulnerable so many people are right now with the world in the middle of this pandemic. This is particularly important if you are living in a climate in winter conditions like I am right now here in Melbourne where there is reduced hours of sunlight per day.

If you are not sure why I am so concerned about this then here is some information you need to know. There are only 30,000 genes in your body and vitamin D has been shown to influence over 2,000 of them and is one of the primary reasons it influences so many diseases. It is a very potent neuro-regulatory steroidal hormone and many studies show that low vitamin D levels in the body are associated with:

It’s estimated that anywhere from 30% to 80% of the population is vitamin D deficient in normal circumstances so I would hate to think of what it is right now here in Melbourne!  Where I am in Melbourne with stage four lock-downs for 6 weeks limiting our outdoor time to only one hour per day is another great way to take a healthy person and make them sick!

How much sunlight do you need?

Sun exposure (without sunscreen) of about 10 to 15 minutes a day, with at least 40 percent of your skin exposed, is a general guide of how much you need, although people with dark skin will need to stay out significantly longer. And if you think you can get around this by taking some supplements, think again.

Many studies show that vitamin D supplementation cannot reproduce sunlight’s health benefits. Moreover, excessive vitamin D supplementation can aggravate systemic sulphate deficiency, which will drive calcium build up in the arteries. Which is obviously not a good thing. If you take more than 10,000 IU per day of vitamin D orally for more than 6 months, you are definitely at risk of becoming vitamin D intoxicated.

This is just another hit to our immune system and once again it could be the difference between a person having a strong immune system that fights off the infection easily versus being a person who suffers with extreme complications, or worse still, dies.

Lock-down Damage to our Muscle Mass

 

Most of you will be thinking how is this relevant to your immune health? I am positive the Government and the Chief Medical Officers think it is of no importance or relevance as they are quick to close gyms indefinitely even though there has not been any outbreaks from one. Most people think all you need to do is go for a 30 minute walk once a day and your exercise is done. While walking is good, it does not add muscle to your body and it is when you lose too much muscle that you will begin to experience a host of health problems.  

There is still a belief held by many people that strength training is just for young people who want to bulk up and look good in a mirror. And while there are some benefits to the size of muscles and how you look, the benefits from strength training are so much more than that.

Strength training is vital to our health as it is a powerful regulator of our hormones. The more muscle you have the easier it is to keep hormones under control and falling out of balance. Of most importance is the fact that the muscles of people who regularly lift weights absorb blood sugar in response to insulin much more effectively than those who don’t, helping the pancreas to secrete lower amounts of this hormone. This is crucial to the health of the immune system and preventing deadly diseases.

Here is a just a short list of the various benefits of using a strength training program to add muscle.

  1. Muscle is the biggest influence on your metabolic rate. The more you have the faster your metabolism and the easier it is to lose weight which we have already seen is a huge factor to consider with COVID mortality.
  2. Muscle regulates hormones and prevents disease like diabetes and cancer which are often caused from insulin resistance
  3. Muscle improves bone density and prevents bone fractures, osteoporosis, sarcopenia, and can even reverse osteoarthritis.
  4. Muscle prevents injury and improves stability across all joints

In my recent article about working from home I discussed in detail the rapid rise of postural injuries and chronic back pain.

In the research by Mccrindle this was also noted as a main concern with regards to workplace health and safety as the respondents found the lack of ergonomics and inadequate equipment in their home office set-up was causing problems. This is some of the feedback from their survery.

  • “I generally don’t sit at a proper desk so, while not currently causing any problems, my posture may cause issues in the future.”
  • “I don’t have proper desk and chair height, and I stay at the desk too long with bad posture.”

Back pain and bulging disc injuries in particular are linked to sedentary lifestyles and sitting positions which is exactly what we are doing more of. The need for exercise that improves strength and stability is essential. I

You can easily complete strength exercises in your own home and there are many people who may do that.

There is a great free report you can download instantly with information as to how you can do this. Click the image below to get your free copy.

Unfortunately there are many who do not exercise at home, and see no need to. Why should they? For the government and media provide no information or focus as to how this can improve your health. Once again their ignorance to this is mind boggling, especially from the Chief Medical Officers who see the only thing that improves our health is staying at home and watching Netflix.

One thing you must appreciates is the rate at which you can lose muscle is astonishingly fast.

There has been studies completed by many researchers and one from Luc van Loon, a professor of exercise and nutrition at Maastricht University in the Netherlands who found that otherwise healthy young male subjects in their 20's lost 3.1 pounds of muscle mass in a single week of bed rest! And while the bed rest was completely necessary for recovery from illness or injury, they found the significant muscle loss lead to various other negative health consequences such as insulin sensitivity.

You can read more about this in the two articles below

The Big Problem with Modern Medicine’s Approach to Health

Everybody loves to put modern medicine up on a pedestal as the best of the best, but we must remember their way of treating things is to wait until you are broken and then try to find a cure to fix you.

There endless search for a magic pill is evidence of this and the media drools all over this sort of rubbish. In the book "Surgery the Ultimate Placebo" by Orthopaedic surgeon Dr Ian Harris he says it best on page 56.

“The over representation of good news from medicine is a problem in the scientific literature, but that bias is magnified manifold in the media. I have seen media reports of supposed cures for things as cancer, dementia, and paraplegia. And the more advanced the science seems to be, the more the media love it.”

For a long time this has been a problem for me with regards to helping people with injury where people have been advised to undertake surgery for conditions that could easily be treated with corrective exercise. The amount of people I have met who were in severe pain from spinal surgeries that did not work is sickening. This has been well documented for a long time yet these surgeries are still being conducted as we speak.

See our article – Do we rely on science and surgery too much for treating injury?

Another great quote from Dr Harris about this is below.

 “At the heart of this question is a reflection of society’s overreliance on surgery as the preferred way of fixing the physical breakdowns that occur in our body. We look at the body like a car in need of a mechanic. And I must admit that it still surprises me when I discover that treating the body like a machine, by removing torn cartilages, repairing torn tendons, unblocking arteries and veins and catching clots in a next, patching holes in the heart, either doesn’t work, or doesn’t work any better than leaving it to the body to sort it out.”

Maybe this is true for injury and surgery but what about illness and disease? You would think it would be much higher right? Well think again. Earlier this year in our recent article about Type 2 Diabetes I analysed the findings from the Baker Institute’s massive scientific review about diabetes. Their conclusions were astounding which you can see below.

When you consider this disease is created from poor lifestyle and eating habits, the best thing they can come up with is we need a better pill! But it doesn’t stop there, here is another article published in Canada where researchers have concluded obesity should be treated with therapy and surgery and not diet and exercise! Click here to see this study.

There has been many inconsistencies during this pandemic from Chief Medical Officers with regards to wearing of masks, how easily you can contract the virus, and even regulations relating to crowd gatherings and groups. As much as there has been evidence presented by epidemiologists supporting some of these, there has been many who do not. Predictions made at the very beginning of this pandemic predicted hundreds of thousands of people would die here in Australia, yet in August we are only at 421. Inconsistency in reporting of deaths if they were people who died with COVID or from COVID are also highly questionable with the UK recently removing 5000 people from their total due to this.

Yet, even with all these inconsistencies the general public do not question anything these experts tell us even if someone of equivalent qualification questions it. And even if there is no concrete evidence supporting their claims. This is a classic example of Milgram experiment in action.

Those of you not familiar with this is the results from a Yale University psychologist Stanley Milgram in the 1960’s who conducted a series of obedience experiments that led to some surprising results. These results offer a compelling and disturbing look at the power of authority and obedience.

Milgram developed shock generating machine that had several switches labelled with terms including "slight shock," "moderate shock" and "danger: severe shock." Each participant took the role of a "teacher" who would then deliver a shock to the "student" whenever an incorrect answer was given. While the participant believed that he was delivering real shocks to the student, the “student” was a confederate in the experiment who was simply pretending to be shocked.

As the experiment progressed, the participant would hear the learner plead to be released or even complain about a heart condition. Once they reached the 300-volt level, the learner would bang on the wall and demand to be released. Beyond this point, the learner became completely silent and refused to answer any more questions. The experimenter then instructed the participant to treat this silence as an incorrect response and deliver a further shock.

 

Most participants asked the experimenter whether they should continue. The experimenter issued a series of commands to prod the participant along:

  1. "Please continue."
  2. "The experiment requires that you continue."
  3. "It is absolutely essential that you continue."
  4. "You have no other choice; you must go on."

The measure of obedience was the level of shock that the participant was willing to deliver. How far do you think most participants were willing to go?

When Milgram posed this question to a group of Yale University students, it was predicted that no more than 3 out of 100 participants would deliver the maximum shock. In reality, 65% of the participants in Milgram’s study delivered the maximum shocks.

I believe we are witnessing the exact same scenario right now with regards to this pandemic where many rules are being enforced with little evidence they work, but overwhelming evidence they cause harm, and yet the masses believe they are doing a great job.

While I agree the medical world does some marvellous things at times and there is obviously a lot of highly intelligent people who know a lot more than me, there reliance on trying to solve everything with a pill, surgery, or on this case a vaccine leaves me lacking faith in their advice.

Unlike the medical profession who try to fix and cure people I am in the profession of trying to prevent health problems from ever happening. There is nothing new about what I am telling you and deep down we all know that eating well and exercising will make you healthy yet it is barely given a mention at any point during this crisis.

We Need To Learn To Live With the Virus

We all know that there is no vaccine at the moment and it is unlikely there will be one for some time. Most estimates are for early 2021 to middle 2021 at the best. And even if there is one the chances of it being 100% effective are very low as there has never been a foolproof vaccine for the flu in our history.

CDC conducts studies each year to determine how well the influenza (flu) vaccine protects against flu illness. While vaccine effectiveness can vary, recent studies show that flu vaccination reduces the risk of flu illness by between 40% and 60% among the overall population during seasons when most circulating flu viruses are well-matched to the flu vaccine.

What this tells us is in the meantime we must find a way to live with this virus that does not require shutting down an entire economy and trying to hide in our lounge rooms indefinitely. For as I have shown you in this article many times, that this strategy is going to create much bigger health problems than COVID ever would be.

If we cannot stop the virus from spreading it makes sense to put our efforts into improving the health of the community. And the profession who is best equipped to lead this charge are health professionals like nutritionists and personal trainers. These are people who work on the front line with people BEFORE they get sick.

Unfortunately the government and the medical community do not rate personal training as a health strategy but a luxury for those who want to look good in a mirror. A part of this is problem lies with the Fitness industry itself who have portrayed an image of being all about looking good in Instagram selfies than trying to improve the health of the immune system. When in reality the people who need gyms, adding muscle and learning to move well are the older and more vulnerable people as we have discussed several times throughout this article.

For the fitness industry to be taken seriously by the Government it needs to change its focus to a health perspective and forget about looking good in a mirror and even fitness itself to some degree. For a long time I have said, “You cannot solve a health problem with a fitness solution”.  We must be smarter with how we prescribe exercise and nutritional strategies to deliver health results and take a complete approach to health as shown below.

In part two I will break down each of these factors in great detail so you can learn how to improve your immune health and keep yourself above the line. In the meantime I have provided you with links to detailed reports you can download with information about nutrition and exercise for improving your overall health.

Additional Resources to Help You with Exercise & Nutrition

Make sure you get a copy of our detailed report below that features everything you need to know about improving the immune system, heart health and lung capacity. I created this report in September 2020 to include ALL of the relevant information relating to exercise and nutrition for improving our health. This is not about fitness but about improving your overall health vitality. Click here to download your instant PDF copy.  

Summary

There is no doubt that 2020 will change our lives forever and these are very stressful times for many of us. It is during times of immense stress that we must look after our health or our immune system will suffer, and as we all know this can lead to disastrous consequences. While the government is working hard to find a vaccine, in the meantime we must do everything in our power to lead healthy lives as possible. We cannot rely on the government or the medical community to guide us on this as their ignorance and to be honest their lack of education in this area is quite apparent. We have to take action for our own health and if you can employ the strategies discussed in this article you give yourself every chance of fighting off this infection even if you get it. The added bonus is you will be in the best shape of your life. 

For more ideas and information on specific topics I may not have covered in detail be sure to check out our INDEX PAGE on the website that has over 200 of our best articles. These are all sorted into categories for quick reference so you can find what you are after more easily.

If you do need specific help with your exercise program please feel free to reach out to me for help by clicking the image below and we can set you up with your individualised program. I conduct online training sessions regularly and these sessions are all with myself. You can see more about this by clicking here

About The Author

Nick Jack is owner of No Regrets Personal Training and has over 15 years’ experience as a qualified Personal Trainer, Level 2 Rehabilitation trainer, CHEK practitioner, and Level 2 Sports conditioning Coach. Based in Melbourne Australia he specializes in providing solutions to injury and health problems for people of all ages using the latest methods of assessing movement and corrective exercise.

References:

  • The Elegant Defense - By Matt Richtel
  • Surgery the Ultimate Placebo - By Dr Ian Harris
  • Australian Institute of Health and Welfare
  • Fitness Australia
  • Milgram experiment
  • CDC
  • Mccrindle Research
  • Precision Nutrition
  • Sitting On The Job - By Scott Dunkin
  • Movement - By Gray Cook
  • Corrective Exercise Solutions for the Hip & Shoulder - by Evan Osar
  • Back Pain Mechanic - by Dr Stuart McGill
  • Diagnosis & Treatment Of Movement Impairment Syndromes - By Shirley Sahrman
  • Low Back Disorders - by Dr Stuart McGill
  • Ultimate Back Fitness & Performance - by Dr Stuart McGill
  • Core Stability - by Peak Performance
  • Athletic Body in Balance - by Gray Cook
  • Anatomy Trains - by Thomas Meyers
  • Motor Learning and Performance - By Richard A Schmidt and Timothy D Lee
  • Assessment & Treatment Of Muscle Imbalance - By Vladimir Janda
  • How To Eat, Move & Be Healthy by Paul Chek