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Zachary Walston, PT, DPT, OCS
Zachary Walston, PT, DPT, OCS

11.6K Followers

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Welcome to Zach Walston’s Medium Page

Tackling health misinformation one story at a time — My mission is to challenge health misinformation by improving knowledge translation from research to clinicians and patients. Receive brief summaries of recent research weekly and a monthly update on new content: Subscribe here Clinical Gap Podcast: A complete list of all episodes Stories Tackling Health Misinformation: Stories on health and…

Health

2 min read

About Zach Walston
About Zach Walston
Health

2 min read


Published in

Better Humans

·Pinned

Meniscus Surgery is Often a Waste of Time and Money

The research pile against meniscectomies is getting large — Healthcare is a mess. Having been a physical therapist for nearly a decade, I have first-hand experience navigating an infuriating system that routinely lights money on fire. So many medical procedures are a waste of time and money. Chief among them are arthroscopic knee surgeries. I am not a surgeon…

Health

6 min read

Meniscus Surgery is Often a Waste of Time and Money
Meniscus Surgery is Often a Waste of Time and Money
Health

6 min read


Published in

Better Humans

·Pinned

Kale Won’t Kill You & Sugar Isn’t Poison: Ignore Silly Food Claims About Harm

The dosage makes the poison. — “Sugar is poison.” That is one of several absurd claims made on social media by coaches, trainers, and even some healthcare providers. It’s not. Can sugar be harmful? Absolutely. Do you know what else is potentially harmful? Water. You can die from ingesting too much water, cleverly known as water…

Health

7 min read

Kale Won’t Kill You & Sugar Isn’t Poison: Ignore Silly Food Claims About Harm
Kale Won’t Kill You & Sugar Isn’t Poison: Ignore Silly Food Claims About Harm
Health

7 min read


Published in

In Fitness And In Health

·Pinned

How to Choose the Right Amount of Exercise to Improve Muscle and Strength

Does the bro science rep range check out? — If the clock is your primary guide to determining your exercise dose then you are likely over or under-training. There is nothing special about an hour. Granted, I am a huge proponent of the physical activity guidelines, and they use time thresholds for exercise: 150 minutes of moderate or 75…

Exercise

6 min read

How to Choose the Right Amount of Exercise to Improve Muscle and Strength
How to Choose the Right Amount of Exercise to Improve Muscle and Strength
Exercise

6 min read


Published in

Better Humans

·Pinned

Stop Telling People Posture Causes Pain

How much longer are we going to ignore decades of research? — The posture nonsense is getting out of control. While preparing for a residency lecture this week, I came across an article on posture written by a physician. It was hard to contain my frustration. “Sitting badly or standing in a slouched position stresses your lower back, weakening and damaging an…

Health

7 min read

Stop Telling People Posture Causes Pain
Stop Telling People Posture Causes Pain
Health

7 min read


Published in

In Fitness And In Health

·6 hours ago

Could Cardiovascular Exercise Actually Improve Your Muscle Gains?

Challenging the bro science…again — Will cardio kill your gains? If you follow bro science, you may believe the treadmill is the enemy of muscle growth. As with many pieces of advice that float around the gym, this one disagrees with current research. Bro science and advice from the gym can be useful. I first…

Exercise

4 min read

Could Cardiovascular Exercise Actually Improve Your Muscle Gains?
Could Cardiovascular Exercise Actually Improve Your Muscle Gains?
Exercise

4 min read


Published in

Better Humans

·1 day ago

How Strong Should You Be For Basic Health and Wellness?

Two easy assessments you can do at home — Strength is one of the most important markers of your health, no matter how you measure health. Zoom out, and you find low muscle mass and strength are independently associated with a higher risk of all-cause mortality. Muscle mass and strength are vital for independence and daily function. Specifically, quad…

Wellness

5 min read

How Strong Should You Be For Basic Health and Wellness?
How Strong Should You Be For Basic Health and Wellness?
Wellness

5 min read


Published in

In Fitness And In Health

·Jun 1

1, 2, or 3 minutes? How Long Should You Rest Between Exercise Sets?

An often ignored training variable that can have big implications — If I asked you to tell me the differences between CrossFit, bodybuilding, and Powerlifting, what would you say? Perhaps you believe CrossFit and bodybuilding are more dangerous and pose huge injury risks. The good news is all strength sports, including CrossFit and Powerlifting, are low. …

Exercise

5 min read

1, 2, or 3 minutes? How Long Should You Rest Between Exercise Sets?
1, 2, or 3 minutes? How Long Should You Rest Between Exercise Sets?
Exercise

5 min read


Published in

In Fitness And In Health

·May 31

6 Strengthening Exercises, Not Stretches, That Will Improve Your Mobility

Become strong and limber — Do you need to stretch to become flexible? Not according to a bunch of research. A 2023 research study compiled data from 55 papers. Among those papers, 7 directly compared resistance training to stretching. What they found contradicts common education. Both stretching and resistance training improve mobility relative to controls…

Fitness

5 min read

6 Strengthening Exercises, Not Stretches, That Will Improve Your Mobility
6 Strengthening Exercises, Not Stretches, That Will Improve Your Mobility
Fitness

5 min read


Published in

Better Humans

·May 31

The 2 Most Important Strategies for Becoming a Movement Expert

Repeating the same thing over and over is not one of them — How do you develop movement mastery? This is a question many athletes, coaches, and physical therapists would love to answer. It is something I have sought my whole life, having occupied all three of those roles. Regardless of the sport you play, improving your movement expertise will enhance your performance…

Sports

9 min read

The 2 Most Important Strategies for Becoming a Movement Expert
The 2 Most Important Strategies for Becoming a Movement Expert
Sports

9 min read

Zachary Walston, PT, DPT, OCS

Zachary Walston, PT, DPT, OCS

11.6K Followers

A physical therapist tackling health misinformation | Providing short research summaries at https://www.zacharywalston.com/subscribe | Clinical Gap Podcast Host

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