Dr. Justin Marchegiani is a graduate of the University of Massachusetts at Amherst with a degree in Kinesiology and pre-medical studies. He completed his Doctorate degree in Chiropractic Medicine from Life West University and has completed additional postgraduate studies in the areas of clinical nutrition, rehabilitative exercise, and functional medicine. He started off his career in the health field working in a surgical center as he prepared for medical school while at the University of Massachusetts. Working in the surgical field gave him a first-hand, up-close perspective into the healthcare system. He was able to see where it shined, especially in the area of treating acute injuries and trauma, and where it falls short, which are most evident in the areas of chronic disease.
This experience shifted his focus from conventional medicine to a more holistic or natural approach to healing. Today, Dr. Justin works with a wide variety of patients - from athletes trying to increase performance and heal from injuries to the everyday person with chronic health challenges. In addition, he runs an incredibly popular blog and podcast, and has an endless source of amazing information!
We were honored when Dr. Justin agreed to participate in a Joovv AMA. So without further ado, here are his answers to your questions…
What is the one fitness activity you hate doing the most, but yields the best results?
Deep squats with full range of motion. These types of movements are very functional.
What 3 supplements can you not afford to live without?
A high-quality multivitamin and vitamin D, especially if you are not able to get enough sunlight. Depending on stress, adaptogenic adrenal support, including herbs like ginseng, Rhodiola Ashwagandha, eleuthero, etc.
You've had the opportunity to interview some amazing guests on your podcast. What 2-3 stand out the most?
It's hard to name just one guest. I always look at what the guest says and measure it by how actionable the information is. Lots of people have cool factoids or Jeopardy-style information to share. The question is, if the information isn't actionable, it won't necessarily change my life or the lives of my listeners. My favorite interviews are with Evan Brand. Evan and I feed off of each other and try to bring the highest amount of actionable value to every interview. Many other people I have interviewed have done the same, but the difference is that Evan and I speak weekly, so we have a much deeper rapport.
Do you have a morning routine? If so, what does it look like?
I'm a huge fan of getting out of bed and taking action fast. I think about what I'm going to accomplish during my day and visualize myself doing it before it's done. I walk on a desk treadmill, so I stay very active throughout the day. I typically do 10-12 miles of walking. Also, I try to do push-ups to failure to get good cortisol stimulation in the morning.
Have you ever used light therapy (photobiomodulation)? If so, what type of results did you experience?
I've tried light therapy, but not enough to notice a difference. I'm a huge fan of getting adequate light exposure, especially in the morning hours to stimulate cortisol production and circadian rhythm.
What are the most important things to consider for someone who's trying to heal their metabolism?
Don’t skip meals. Make sure adequate protein and fat consumption are consumed at each meal. Avoiding refined sugar and grains helps too.
It seems like everyone and their brother is talking about adrenal fatigue. What are the 2-3 most common misconceptions regarding this topic?
Adrenal fatigue is not a good word. Instead, I prefer adrenal dysfunction. Most people conflate adrenal fatigue with adrenal failure, but these aren't the same things. Some people who have severe adrenal dysfunction do better adding some carbohydrates to their diet incrementally. Low thyroid function and adrenal fatigue both feel very similar, that's why you need to be tested for both, especially if you have hair loss as well as cold hands and feet.
What person(s) of influence are you closely following right now?
I enjoy listening to Joe Rogan, Dave Asprey, Dr. Bergman, Eric Berg, Chris Kresser, and Dan Kalish.
If you could put a billboard anywhere, what would it say and where would you put it?
You can ignore reality, but you can't ignore the consequences of ignoring reality. (This is in context to people making shortsighted decisions about their health)