Episodes
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In Part 2 of our 4 Pillars of Health series, we dive into Nutrition, but not the way most people talk about it.
Your body is a biological nightclub, and your hormones are the bouncers. What you eat affects who gets let in, and how your body responds.In this episode, you’ll learn:
✅ Why calories are just one part of the story
✅ How food triggers hormonal responses that impact fat loss, energy, sleep, mood & libido
✅ What happens when you remove processed food and eat for performance
✅ Why clients at Escapist have seen skin clear up, asthma disappear, stuttering stop, and sex drive return — all through food
✅ How we coach nutrition differently: identity-based, not restriction-based
✅ Why modern guidelines still fail, and what the science really says about protein, insulin, and metabolic health🧠 This is nutrition for people who want to think clearer, live stronger, and stay unbreakable.
🎯 Like what you hear?
Subscribe, share this with a friend, and click the link in the description to learn how we coach this pillar inside our full Escapist system. -
Welcome to the first episode of our brand-new series: The 4 Pillars of Health, the foundation we use at Escapist CrossFit to build real, lasting results.
In this episode, we focus on Pillar 1: Training — and why it’s more than just exercise.
✅ The science behind why training improves mood, brain function & lifespan
✅ What counts as “real training” vs. just being active
✅ How Escapist CrossFit designs training to build lifelong results
✅ Why motivation doesn’t matter once you become the type of person who trainsWe’ll also share how strength training reduces all-cause mortality, how just 20 minutes of movement boosts your brain, and why training is often the first domino that improves nutrition, sleep, and stress.
🎯 Whether you’re starting out or scaling up, this is the #1 habit to get right.
👉 Like what you hear? Subscribe, share, and click the link in the description to explore how we implement this pillar inside our full coaching system at Escapist CrossFit.
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Histidine is one of the least talked about amino acids but don’t underestimate it.
This essential nutrient plays a major role in:
✅ Producing histamine, which supports your immune system and digestion
✅ Protecting nerve cells by maintaining the myelin sheath
✅ Buffering acid in muscles (via carnosine) and reducing fatigue
✅ Supporting antioxidant defenses and tissue repair
In this final episode of the Essential Amino Acids series, we break down:
- Why histidine is critical for immune health, inflammation control, and recovery
- The best foods to get histidine from
- What blocks its absorption and how to enhance it
- How much you actually need per day
- A clinical study where 4g of histidine reduced inflammation and improved metabolic markers in just 12 weeks
🧠 We’ll also look at the connection between histidine and brain health, cognitive function, and how it helps protect against oxidative stress.
🎯 Whether you're training hard, recovering from illness, or just want better energy and immunity, histidine is worth your attention.
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Welcome to the 8th part of the Essential Amino Acids Series
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Get our free protein guide here:
https://bit.ly/4cg8E7t
Our Homepage:
http://www.escapistcrossfit.com
In Part 7 of our Essential Amino Acids Series, we reveal one of the most underrated building blocks of your brain and mood: Phenylalanine.Did you know that without enough phenylalanine, your body can’t produce dopamine, norepinephrine, or thyroid hormones?In this episode, you’ll learn:
✅ How phenylalanine supports mental clarity, motivation & mood
✅ Its critical role in thyroid function and metabolic health
✅ The best food sources of phenylalanine (animal & plant-based)
✅ Recommended daily intake and real numbers for your bodyweight
✅ The surprising clinical studies showing massive improvements in depression and cognition
✅ How much is too much and what blocks its absorption
Stay until the end for an astonishing study on how phenylalanine supplementation reduced depression symptoms by over 40%.
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In Part 6 of our Essential Amino Acids Series, we explore the overlooked but powerful amino acid Threonine.
Without enough threonine, your gut lining weakens, your immunity drops, and your skin health suffers.In this episode, you’ll learn: ✅ How threonine protects your gut and prevents leaky gut
✅ Why threonine deficiency leads to inflammation & immune decline
✅ The real symptoms and long-term effects of a leaky gut
✅ Which foods give you the highest threonine bioavailability
✅ What blocks threonine uptake & how to optimize absorption
✅ Shocking study results on how fast your health declines without enough threonine🎙️ Stay tuned until the end for a clinical study that shows what happens to your gut & immune system when threonine levels drop.
If you care about your digestion, immunity, skin, and overall health you need to know about threonine.
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Methionine is one of the most critical essential amino acids, involved in detoxification, DNA protection, and neurotransmitter production. But here’s where it gets interesting—too much methionine has been linked to aging and disease, while too little can impair recovery, methylation, and cognitive function.
In this fifth episode of our Essential Amino Acids Series, we explore:
✅ How methionine supports liver detoxification and antioxidant production
✅ The role of methionine in DNA protection, gene regulation, and cognitive function
✅ Why methionine restriction is being studied for lifespan extension
✅ Best food sources of methionine per 100g serving
✅ The surprising connection between methionine and mental health💥 Plus: Stay until the end for a fascinating study on how methionine influences mood regulation and depression risk.
🎙 In this episode, we analyze peer-reviewed studies, discuss the benefits and risks of methionine, and explain how to optimize your intake for health, longevity, and performance.
🎧 Listen now and discover how methionine can shape your overall well-being.
http://www.escapistcrossfit.com
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Lysine is one of the most underrated essential amino acids, yet it plays a critical role in immune defense, tissue repair, collagen production, and even stress reduction.
In this fourth episode of our Essential Amino Acids Series, we break down:
✅ How lysine strengthens the immune system and reduces viral infections
✅ The link between lysine and collagen for better skin, joints, and bones
✅ Why lysine deficiency may lead to slower recovery and weakened immunity
✅ Best food sources of lysine per 100g serving
✅ The connection between lysine and serotonin levels—how it helps with anxiety💥 Plus: Stay until the end for a fascinating study about lysine’s role in reducing stress and balancing neurotransmitters.
🎙 In this episode, we analyze peer-reviewed studies, discuss how to optimize lysine intake, and explain why getting enough lysine can help your body perform and recover better.
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In this episode, Rickard dives into the CrossFit Open and its deeper impact beyond just competition. Responding to a heartfelt email from a former member, he discusses the challenges, emotions, and questions surrounding the Open, especially when workouts feel “too hard” or beyond our abilities.
Topics covered:
• The CrossFit Games vs. The CrossFit Open – Are they really the same thing?
• Why stepping out of your comfort zone leads to the biggest breakthroughs.
• The importance of community and why the Open is more than just a leaderboard.
• How approaching the Open with the right mindset can set you up for long-term success.
• The balance between safety, challenge, and progress in fitness.
The Open isn’t just about testing fitness, it’s a celebration of personal growth, overcoming obstacles, and embracing the support of a community that wants you to win.
Listen in, reflect on your own approach to challenges, and get inspired to push your limits!
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Most people know about leucine and its role in muscle growth, but valine is the hidden powerhouse for endurance, muscle recovery, and brain function. If you struggle with fatigue, slow recovery, or mental fog, valine might be what you're missing.
In this third episode of our Essential Amino Acids Series, we explore:
✅ How valine delays fatigue and increases endurance
✅ The surprising link between valine and neurotransmitter function
✅ Best food sources of valine per 100g serving
✅ Why valine helps reduce post-workout soreness
✅ What enhances or blocks valine absorption
✅ Why BCAA drinks may not be the best option for cognitive and metabolic health💥 Plus: Stay until the end for a shocking study on valine’s role in stress reduction and mood regulation.
🎙 In this episode, we break down peer-reviewed studies, analyze groundbreaking research, and explain how to apply this knowledge for better endurance, faster recovery, and sharper cognitive performance.
🎧 Listen now and learn how valine fuels both your body and mind.
http://www.escapistcrossfit.com
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Everyone talks about leucine for muscle growth, but what about isoleucine? It might just be the most underrated amino acid for your metabolism, insulin sensitivity, and endurance.
In this second episode of our Essential Amino Acids Series, we explore:
✅ How isoleucine boosts insulin sensitivity and reduces blood sugar spikes
✅ The surprising link between isoleucine and fat burning during exercise
✅ The best isoleucine-rich foods per 100g serving
✅ Why BCAA supplements may fail without complete proteins
✅ The surprising effect of isoleucine on brain function—revealed at the end!💥 Plus: Stay with us until the end for a study that shows how isoleucine supports brain health and cognitive function, something you likely never expected from a BCAA!
🎙 We’ll break down peer-reviewed studies, cite surprising research, and show you how to apply this knowledge for better health and performance.
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Everyone knows leucine for muscle growth—but what if I told you that its true power lies in metabolic health, insulin regulation, and even brain function?
In this first episode of our Essential Amino Acids Series, we break down:
✅ What leucine is and why it’s crucial for your body
✅ How leucine improves insulin sensitivity and regulates blood sugar
✅ The surprising connection between leucine and brain health
✅ Foods with the highest leucine content💥 Plus: Stick around until the end for a surprising study about leucine and cognitive function that you don’t want to miss!
🎙 We’ll explore real studies, cite groundbreaking research, and explain how to use this knowledge to improve your health and longevity.
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Most parents would never let their kids suffer. Most business owners would never let their business crash. So why are so many neglecting their own health?
In this episode of Escapist Corner, we dive into the self-sacrifice trap that parents and business owners fall into—and why putting yourself last could be the most destructive decision you ever make.
We cover:
Why self-care isn’t selfish—it’s leadership How neglecting your health sets a bad example for your kids and your team The real cost of burnout on your family and business How fitness builds resilience, discipline, and stress tolerance Why Escapist CrossFit members are lighthouses—leading by example Simple daily habits that help busy parents and professionals stay healthyIf you want to be a better parent, a stronger leader, and a healthier version of yourself, this episode is for you.
🎧 Listen now and start leading by example—at home and at work.
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The World Health Organization (WHO) sets global health guidelines that influence doctors, institutions, and government policies, but what happens when those guidelines are fundamentally flawed?
In this episode, we break down the WHO’s diabetes nutrition recommendations and why they don’t make sense from both a scientific and common-sense perspective.
We discuss:
• Why the WHO claims to “not recommend restrictive diets” but actively restricts protein and saturated fat
• The misleading claim that carbohydrate sources “don’t matter” for diabetics
• How Continuous Glucose Monitors (CGMs) expose the real impact of different foods on blood sugar levels
• The obsession with cholesterol, despite research showing that low cholesterol correlates with higher mortality
• Why skyrocketing diabetes rates show that these recommendations have failed
If you want to take control of your own health rather than relying on outdated and ineffective guidelines, this episode will give you the tools to think critically, experiment with your diet, and make informed choices.
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What does the CEO of the future look like? It’s not just about intelligence, strategy, or networking anymore—the future leader must think and perform like an athlete.
In this episode of Escapist Corner, we break down how high-performance principles from sports and fitness will define the most successful leaders of the future. Whether you run a business, lead a team, or just want to optimize your own life, this episode will help you think like a CEO of yourself and apply these principles to maximize your output.
We cover:
• Why fitness, sleep, nutrition, and recovery are the new success pillars for leaders
• Why working more hours doesn’t mean more productivity—and what truly makes a difference
• How deliberate skill work and coaching separate great performers from the rest
• The impact of metabolism and energy management on decision-making and leadership
• Why treating symptoms instead of root causes leads to failure in both business and personal life
If you want to perform at your peak—whether in business, fitness, or life—this is an episode you won’t want to miss.
🎧 Listen now and take control of your future performance!
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Consistency is the ultimate key to success in fitness, business, and life.
But why is it so hard to maintain? In this episode of Escapist Corner, we dive into the real reason people fail to stick with their fitness goals and what science says about accountability and long-term success.
After attending the Coaches Congress in Stockholm, Rickard shares insights from leading fitness researchers, including a shocking study where only 10 to 15 percent of participants completed an eight-week fitness program even though they were already experienced athletes.
What did they all have in common? They had no coach or external accountability.
Tune in to learn:
• Why most people fail to follow through on their goals
• The power of accountability and why having a coach (or the right partner) changes everything
• Why going at it alone often leads to repeated failure
• How to find the right accountability system for your goals
If you’ve ever struggled with consistency, this episode will give you the tools to finally break the cycle.
🎧 Listen now and start taking action!
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80% of adults will experience back pain, but what if I told you your doctor is wrong about what’s causing it?
In this episode of Escapist Corner, we break down the real reasons for back pain (hint: it’s NOT just posture or a weak core) and give you a simple 5-step strategy to fix it.
🎧 Listen now & take control of your back health!
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In this episode of Escapist Corner, we dive deep into the true cost of being unfit and it’s not just about you. With shocking statistics from Germany and beyond, Rickard discusses how poor lifestyle choices impact not only personal health but also your workplace, family, and society as a whole.
From personal anecdotes to the staggering €77 billion annual cost of sick days in Germany, Rickard breaks down how our choices today determine our future financially, mentally, and physically. This episode offers practical advice on how to turn things around, focusing on small daily habits that lead to long-term health and happiness.
What You’ll Learn in This Episode:
1. The staggering 26 sick days per year average for German employees compared to 8 in the EU.
2. Why €77 billion is spent annually on sick leave in Germany and how it affects everyone.
3. How inactivity increases your risk of chronic diseases by 32% and mental health issues by 26%.
4. The link between poor health choices and rising childhood diabetes rates.
5. Rickard’s personal story of realizing the importance of self-responsibility for health.
6. How small daily habits like real food, exercise, and consistency can save your future self.
Key Takeaways:
• A poor lifestyle is like eating junk for years—it piles up until someone has to pay the price.
• Being active and eating well isn’t just for you—it reduces the strain on family, coworkers, and healthcare systems.
• We can’t rely on the system forever; self-responsibility for health is the only way forward.
Join the Discussion:
What’s one small habit you can change today to improve your future health? Let us know in the comments or share your thoughts on Instagram.
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Hey!
In this episode I help you to set goals for 2025.
Follow the plan and write down your wins and lessons.
Let’s go!
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In this episode, we’re diving deep into the updates for next year, reflecting on what keeps us motivated, and why "looking better naked" is just the beginning. From building lifelong habits to improving health span and impacting lives, this is about creating meaningful change—starting in our gym and spreading outward.
Here’s what you’ll hear:
The philosophy behind training for fun and consistency. Why improving health span matters more than ever. Exciting updates and improvements for personal training, group programs, and onboarding. How the stories of our members inspire us to do better every day.This isn’t just about fitness; it’s about a lifestyle shift. Tune in and be part of the movement.
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