Podcast Summary:

The Determined Society with Shawn French
Episode: Zach Cogen on Elite Recovery, Rehab, and Mental Resilience
Date: January 19, 2026
Host: Shawn French
Guest: Zach Cogen, Head of Rehab, New York Red Bulls

Episode Overview

This episode features an in-depth conversation between host Shawn French and Zach Cogen, the Head of Athlete Rehab for the New York Red Bulls. Together, they explore the often overlooked depths of recovery science, rehab, and especially the mental resilience required for injury comeback—both for professional athletes and anyone facing physical setbacks. The discussion is rich in practical advice and human insight, highlighting the critical overlap between physical and psychological recovery.

Key Discussion Points & Insights

1. Zach’s Journey into Elite Rehabilitation

Timestamp: 03:30 – 06:30

• Zach traces his passion for rehab and performance back to his own athletic career in wrestling, where frequent injuries introduced him to physical therapy.
• Zach Cogen [03:54]:
  “I saw the changes that it can do, not just for the body, but also for the mind, and how you can teach somebody independence in building robustness and in trying to take care of their bodies.”
• His career progression: LA for sports residency and fellowship (UCLA athletics, EXOS), DC United, and finally returning home to lead rehab for New York Red Bulls.
• Emphasizes caring deeply for athletes as people, not just performers.

2. The Human Element of Working with Athletes

Timestamp: 07:21 – 08:56

• Both host and guest reflect on their personal experiences, noting that elite athletes are regular people with real lives and everyday struggles.
• Shawn French [08:56]:
  “I learned that they put their pants on one leg at a time, just like I do. And just like you do… they’re just everyday people.”

3. Recovery and Rehabilitation for Everyone

Timestamp: 10:05 – 14:24

• Shawn highlights the value of recovery modalities such as the Therabody Jet Boots, discussing personal results.
• Zach gives a practical explanation of pneumatic compression and the additional benefits of LED infrared and vibration.
• Zach Cogen [10:05]:
  “The jet boots are my favorite piece of recovery modality out there. Not just for elite athletes, but for myself and just a common person.”
• Educational segment breaking down the science behind these modalities in accessible language.

4. The Story of Lewis Morgan: Comeback & Mental Hurdles

Timestamp: 21:22 – 29:21

• Shawn recounts his own injury at LSU and the challenge of returning not just to play, but to prior performance.
• Zach distinguishes “return to play” (safety) from “return to performance” (pre-injury ability)—a crucial difference in elite sports.
• Discusses the long timeline and difficulties athletes face, especially after severe injuries like ACL tears.
• Zach Cogen [22:36]:
  “Return to performance means… you’re getting to a level of function and just physical performance metrics that you were putting out before you got hurt to begin with.”

5. The Psychology of Recovery: Supporting the Whole Human

Timestamp: 26:43 – 32:46

• Emphasizes collaborative, multidisciplinary support at Red Bulls: therapists, trainers, dietitians, and “mental performance therapists.”
• Trust and open communication are essential—every day is a check-in with the athlete’s mental as well as physical state.
• Zach Cogen [29:21]:
  “The most important thing is just connecting with the human in front of you.”
• Contrasts this human approach to “extrinsic pressure” and deadlines, which can be damaging.

6. Managing Athlete Motivation & Mental Load

Timestamp: 33:40 – 37:08

• Zach actively engages athletes, asking about non-sport facets of their life (e.g., sleep, family, etc.) to discern motivation vs. inability to train.
• Sleep and nutrition are emphasized as foundational for physical and mental recovery.
• Zach Cogen [36:12]:
  “Sleep is so vital to your recovery… our bodies do so much when we sleep, and also the fuel we put in our body matters so much.”

7. Nutrition and the Team Approach

Timestamp: 38:54 – 41:13

• Nutrition advice is team-based; expertise is delegated to specialists.
• Acknowledgement that everyone’s needs are different—“no blanket statement.” Supplements and advanced support are often needed for elite recovery.

8. Determination, Discipline, and Mental Resilience

Timestamp: 41:48 – 49:56

• The role of “determination” and “discipline” is explored through Zach’s own wrestling background and Lewis Morgan’s comeback.
• These traits are required from both athletes and practitioners for success.
• Zach Cogen [47:29]: “There needs to be a certain software in there to build on. Even if it’s the most minuscule minute of something… to push past limits that you’re comfortable with.”
• Both agree determination and discipline are innate to a degree but can absolutely be cultivated and strengthened (“neuroplasticity”).

9. Building Resilience: Neuroplasticity and Changing Habits

Timestamp: 49:56 – 52:38

• Both discuss practical mental training: “do the things you don’t want to do when you don’t want to do them,” to build resilience and grit.

10. The Practitioner’s Side: Self-Care for Healthcare Providers

Timestamp: 52:38 – 55:45

• Zach admits self-care is a work-in-progress, but prioritizes early morning routines, personal time, and “active meditation” through exercise.
• Zach Cogen [55:26]:
  “We gotta love ourselves before we can love anybody else. And… take care of ourselves or else we won’t be able to take care of everybody else.”

11. The Secret Ingredient: Passion

Timestamp: 56:17 – 58:42

• Zach credits “passion” for setting him apart—deep care for athletes and the rehab process fuels meticulousness and motivation that translates to success stories.
• Zach Cogen [57:03]:
  “By being passionate about what I do, it makes me care that much more about all of the little things.”

Notable Quotes & Memorable Moments

• On athlete recovery:
  Zach Cogen [22:36]: “Return to performance means you’re getting to a level of function before you even got hurt… getting you back to that top 10 level, not just to a level of an athlete in general getting back on the field.”

• On the human side of elite sports:
  Zach Cogen [29:21]: “Connecting with the human in front of you... that is the most important thing.”

• On discipline and wrestling background:
  Zach Cogen [42:48]: “There’s so much about the sport that taught me about those two key characteristics… that helped me just push me in my career as a human just to the next level.”

• On changing habits and neuroplasticity:
  Zach Cogen [50:58]: “We are neuroplastic and we can change. So why not learn and teach ourselves discipline and hard work?”

• On practitioner self-care:
  Zach Cogen [55:26]: “We gotta love ourselves before we can love anybody else. And we make sure we take care of ourselves or else we won’t be able to take care of everybody else.”

• On what sets him apart:
  Zach Cogen [57:03]: “It's passion. And by being passionate about what I do, it makes me care that much more about all of the little things.”

Segment Timestamps

• Zach’s background and career trajectory: 03:30 – 06:30
• Humanizing elite athletes: 07:21 – 08:56
• Recovery tools: Jet Boots, compression, LED: 10:05 – 14:24
• Return to play vs. return to performance: 21:22 – 25:29
• Psychological side; athlete mental health: 26:43 – 32:46
• Motivation, sleep, and nutrition: 33:40 – 41:13
• Discipline, determination, wrestling: 41:48 – 49:56
• Neuroplasticity & habit change: 49:56 – 52:38
• Practitioner self-care: 52:38 – 55:45
• Passion and legacy: 56:17 – 58:42

Final Thoughts

• Practical Takeaways: Both Zach and Shawn stress that recovery and mental resilience aren’t just for pros—they benefit everyone. Whether it’s using compression, focusing on sleep/nutrition, or building mental grit, the episode offers guidance fit for any listener.
• Key Message: True recovery is holistic—it’s as much about connecting to the human side, communication, and a passion for what you do as it is about medical science.
• Where to Learn More:
  Zach’s Instagram: @the_sports_physio_ (timestamp: 59:56)

If you are interested in elite-level insights that you can apply to your everyday routine—both in physical recovery and mental resilience—this is a must-listen episode. The chemistry between Shawn and Zach makes the conversation approachable, honest, and motivational.