Faust Wellness Chiropractic Company

08/05/2026

How much protein should I eat in a day?

Probably less than you think…

The answer really depends on your goals.

🍳The current recommended dietary allowance for protein is 0.8g/kg of body weight per day. This recommendation comes from research looking at the minimum amount needed to meet the needs of most healthy people.

However, minimum does not mean optimal.

🏋🏼If your goal is building muscle, increasing strength, or maintaining muscle while losing fat, your protein needs may be higher.

🥩A large meta-analysis by Morton et al. (2018) looked at protein intake and resistance training outcomes and found that muscle growth benefits appeared to plateau around 1.6g/kg/day on average.

So what does that mean?

💪🏼A 220lb person would meet the basic recommendation at about 80g of protein per day, but someone training hard to maximize muscle growth may benefit from closer to 160g per day. You may notice that both of these numbers are still well under the popular internet advice of 1g per pound of bodyweight per day.

You probably do not need extreme amounts of protein, but if you are training seriously, the minimum recommendation may not be enough.

🔑The right amount depends on your goals.

08/05/2026

Do ice baths improve recovery?

The answer: it depends on what you mean by “recovery.”

🧊Ice baths can reduce soreness after hard training. If you have a competition, game, or another demanding session coming up soon, that reduction in soreness can be useful.

🤔However, less soreness does not necessarily mean better adaptation.

A big reason we get stronger and build muscle is because our bodies respond to the stress of training. Some of the inflammatory processes that occur after exercise are part of the normal adaptation process.

❄️Using ice baths immediately after every strength training session may actually blunt some of the signals involved in muscle growth and adaptation.

That doesn’t mean ice baths are bad.

They can be a useful tool for:
✅ Reducing soreness
✅ Helping athletes feel better between competitions
✅ Managing high training volumes

But they are not a replacement for the fundamentals:
✔️ Proper programming
✔️ Adequate sleep
✔️ Good nutrition
✔️ Managing training volume

💤The best recovery tool is still the boring stuff you do consistently.

🔑If your goal is to feel better tomorrow, ice baths may help. If your goal is maximizing muscle growth, using them after every workout may not be ideal.

08/04/2026

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08/04/2026

Are deadlifts bad for your back?

🏋🏼‍♀️The short answer: no, deadlifts are not inherently bad for your back.

Like any exercise, a deadlift is simply a movement pattern that places stress on your body. Stress is not automatically harmful. In fact, appropriately applied stress is one of the main reasons our muscles, bones, and connective tissues adapt and become stronger.

Deadlifts are one of the best exercises for building strength through the entire posterior chain, including the spinal erectors, glutes, hamstrings, and upper back.

❌A common misconception is that your spine is fragile. In reality, the spine is designed to tolerate load. Your tissues adapt based on the demands placed on them.

This doesn’t mean everyone needs to deadlift. The best exercise selection depends on your goals.

🔑The problem usually isn’t the deadlift itself. Problems arise when we exceed our current capacity, progress too quickly, ignore recovery, use poor technique, or use a variation that doesn’t fit our individual needs.

A well-programmed deadlift can be an incredibly effective tool for building a stronger, more resilient back.

08/03/2026

Kourtlin stopped by for quick bench workout!

We're getting things figured out for erie_county_metal_militia Boiling Point next month!

07/30/2026

🛌Maybe your mattress isn’t the problem?

Back pain is frustrating. When people wake up in pain, one of the first things they blame is their mattress.

🤔But for most people, the mattress isn’t the root cause.

Your back pain is influenced by far more than where you sleep. Factors like physical activity, mobility, stress, previous injuries, and how much (or how little) you move throughout the day often play a much bigger role.

On top of that, back pain and stiffness tend to be worse in the morning. Increased pain and stiffness after waking is how injuries respond to several hours of inactivity overnight, not a sign that your mattress needs to be replaced.

That doesn’t mean your mattress never matters. If it’s severely worn out or noticeably uncomfortable, replacing it may help. But if you’ve already tried multiple mattresses and your back still hurts, the problem is probably somewhere else.

🔑Instead of constantly looking for things to upgrade or replace, focus on building a back that’s more resilient to injury.

07/29/2026

💭Should you wear a lifting belt?

Yes, but not all the time.

One of the biggest misconceptions is that a lifting belt “protects your spine.” It doesn’t.

🏋🏼‍♀️A belt is not a brace that takes stress off your spine. Instead, it gives your abdominal and trunk muscles something to push against. When you brace properly against a lifting belt it can increase intra-abdominal pressure, creating a more rigid and stable torso.

The belt simply helps your muscles do thier job more effectively during very heavy lifts.

This improved stability may allow you to lift more weight, maintain better technique under heavy loads, and feel more confident during maximal or near-maximal attempts.

So why not wear one during every set?

If you’re warming up, performing lighter accessory work, or lifting loads that don’t require maximal effort, there’s generally little reason to rely on a belt. Training beltless can help you develop good bracing mechanics and learn how to create stability on your own.

As the weights become heavier then a belt can become a valuable performance tool.

It’s also important to remember that a belt is not a substitute for good technique. If your lifting mechanics are poor, simply putting on a belt won’t eliminate your injury risk.

🔑The takeaway?

Use it when it serves a purpose.

A lifting belt isn’t a shield for your spine or a crutch. It’s a tool that can help your body create more stability when the demands are highest.

07/28/2026

🧊Should you put ice on an injury?

The answer depends...

For years, the standard advice after an injury was RICE:
💤Rest
🧊Ice
🗜️Compress
🏔️Elevate

While some of these strategies can still be useful, our understanding of injury recovery has evolved.

First, it is important to understand what inflammation actually is.

Inflammation is not your body “failing” or something that always needs to be eliminated.

Inflammation is the first step of the healing process. It helps bring increased blood flow, immune cells, and other resources to the injured area so your body can begin repairing damaged tissue.

🧊So where does ice fit in?

Ice can be a useful tool for:
✅ Reducing pain
✅ Temporarily reducing local swelling

In some situations, excessive reliance on ice may not be ideal because the inflammatory response also plays an important role in tissue repair.

The goal after an injury is usually not to completely shut down inflammation. One of the first goals is to manage symptoms while providing the proper environment for healing.

The best approach for ice depends on:
🤕The type of injury
🩼The severity of the injury
⏰How long it has been present
🩹Is swelling an issue?

A good recovery plan is not about doing nothing until pain disappears.

The goal should be finding the right balance between protecting the injury and giving your body the things it needs to heal properly.