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This conversation is with Alex “Finisher” Font, a professional MMA fighter based out of Chalon sur Saone, France where he runs his own combat gym, Power Training Center. Alex has been vegan for almost a decade and throughout that time has amassed over 100 professional fights with a record of 98 wins, 11 loses, and 2 draws. He is also a special operations combat chief instructor and he has his own vegan friendly apparel brand, Power Fight Company.
We discuss:
Discovering his passion for professional fighting Breaking the stereotype of a typical vegan Why he initially decided to go vegan Ethical reasons for not eating meat What he eats in a day Why he doesn’t count calories or track protein Weight cutting before fights The hours of training that go into a fight camp What people don’t understand about the life of a professional fighter The value of a yoga and mobility practiceConnect:
Instagram: @iam_thefinisher Facebook: Alex “The Finisher” FontResources:
Power Fight Company Power Training Center PETA.org (People for the Ethical Treatment of Animals)Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Kieren Lefevre. Kieren is a BJJ Performance Coach, Certified Personal Trainer, Strength & Conditioning Coach, ISSN-Sports Nutrition Specialist and self-professed jiu jitsu nerd. Simply put, he helps grappling athletes get strong, mobile, and reduce their risk of injury on the mats.
We discuss:
Common mistakes grapplers make when strength training Myth: you shouldn’t use your strength when rolling The optimal weekly frequency for strength training Best training splits and key exercises for grapplers Why you need to train grip strength and rotation Strength minimums before training power How to know if you need to improve your movement efficiency vs your cardio Should you be running to improve your gas tank? The best protocol for training VO2 max Whether you should be doing zone 2 trainingConnect with Kieren:
Instagram: @kieren_lefevre YouTube: @KierenLefevreBJJ Strong Online: https://www.bjjstrongonline.com/
Resources:
FREE BJJ Strength Program Free QUIZ to determine your perfect program Podcast: BJJ Strong Podcast Podcast: Beyond Jiu Jitsu Study: High-Intensity, Non-Sport-Specific Strength and Conditioning for Brazilian Jiu-Jitsu Athletes Study: Physical and Physiological Profiles of Brazilian Jiu-Jitsu Athletes: a Systematic ReviewStudy: Aerobic interval training improves maximal oxygen uptake and reduces body fat in grapplers
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Tyler Huston. Tyler is a high performance coach with additional training as a first responder paramedic, addictions nurse, and respiratory specialist. He has spent years as a breathing coach working with clients and patients from all walks of life from physicians and professional athletes, to military and special forces trainers and first responders. All of these experiences have allowed him to refine his breathing coaching practices and develop the Breath Control Training Program. His Breath Control Training program consists of proven principles, exercise, and techniques to increase performance, facilitate and support recovery as well as enhance resiliency.
We discuss:
Underwater meditation through freediving How the breath can help us become responsive (vs reactive) Re-learning to breathe efficiently Aspects of modern life that have changed how we breathe The mouth is for eating and the nose is for breathing Most people are actually overbreathing Why you should improve your carbon dioxide threshold Using breath as medicine for mental health Learning “relaxation on command” The connection between inspiration, exhalation and heart rate variability How our everyday resting breath should feel like a flowing wave Using a long, audible exhale to abort panic and anxiety Simulation of high altitude oxygen training through breath holds Performance benefits to athletes How to enhance flow with breathing Activating the mammalian dive response (to lower our heart rate) Using nature to amplify the effects of breath training Learn more about Breath Control Training at Breathcontrol.ca
Connect:
Instagram: @breath.control Facebook: @Breath Control Resources:
The Oxygen Advantage methodBook: The Oxygen Advantage The Breatheology metShop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Dr. Matthew Landry, an assistant professor of Population Health and Disease Prevention at the University of California, Irvine. Matthew is a force in the field of nutrition, with a passion for promoting plant-forward diets and addressing health disparities. He is a sought after speaker and has presented his work at conferences internationally. His current research focuses on identifying optimal dietary patterns for chronic disease prevention and addressing the challenges of designing, implementing and reporting clinical trials that test dietary patterns. He is also a Registered Dietitian Nutritionist which allows him to bring the unique perspective of real-world experience to his research. One of his most recent publications was the inspiration behind the Netflix documentary, “You Are What You Eat: A twin experiment”.
We discuss:
The “twin study” behind the Netflix documentary “You Are What You Eat” A vegan diet vs an omnivore diet for cardiovascular health Keto diet vs Mediterranean diet for type 2 diabetes Whether people with diabetes need to avoid fruit The impact of vegan meat alternatives on athletic performance If meat alternatives can be part of a healthy diet Misconceptions surrounding obesity Upcoming research on the health implications of fatherhoodConnect:
Instagram: @theguyititian Twitter: @theguyititian His website: theguyititian.com/ UCI Faculty Page: https://publichealth.uci.edu/faculty/matthew-landry/Connect with me: @casswarbeck
Resources:
Study: Omnivorous vs Vegan Diets in Identical Twins: A Randomized Clinical Trial Study: Keto-Med randomized crossover trial Study: SWAP-MEAT Athlete trialShop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Robert Cheeke in celebration of his upcoming new book, The Impactful Vegan. In this book, Robert addresses what vegans can do to leverage their own strengths to save more lives and make the biggest difference for animals and the planet.
As you may know, Robert is sometimes referred to as the “Godfather of Vegan Bodybuilding”, as he adopted a vegan lifestyle in 1995. Today he is the author of several books including the recent New York Times bestseller, The Plant-Based Athlete. He is considered one of the world’s most influential vegan athletes and tours the world sharing his story of transformation from a skinny farm kid to champion bodybuilder.
We discuss:
His primary motivation to pursue bodybuilding Determining your own strengths and skills Behind the scenes ways to make an impact Certain types of activism that may have the opposite effect Reasons to purchase vegan options at non-vegan restaurants Whether you should avoid Starbucks because of the non-dairy milk upcharge Why the “green premium” is the barrier to large-scale changeConnect:
Instagram | @robert.cheeke Facebook | The Imactful Vegan Twitter | @RobertCheekePre-order The Impactful Vegan now! https://impactfulvegan.com/
Resources:
The Humane League The Good Food Institute Dharma Voices for AnimalsShop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Dotsie Bausch. Dotsie is known for her prolific professional cycling career that produced a medal at the 2012 London Olympic Games, eight U.S. national championships, two Pan American gold medals and a world record, now she speaks passionately around the world, spreading her message about the numerous benefits – humane, nutritional and environmental – of plant-based eating. Following her professional cycling career, she founded the non-profit Switch4Good. Switch4Good, an evidence-based nonprofit disrupting the disinformation Big Dairy feeds the public, works with health experts, athletes, social justice warriors, enlightened policymakers, and progressive corporations to promote ethical lifestyles and widespread behavioral change related to how we eat. She was also a featured star in the documentary, The Game Changers.
The Game Changer’s documentary experience How cycling saved her life from anorexia Radically switching to a plant-based diet prior to the Olympics The power and technique required for team pursuit track cycling Making an impact with Switch4Good Why ditching dairy is an easy first step into veganism Pushing for the The Soy Milk Act to be passed
We discuss:Connect:
IG - @veganolympian Dotsie’s website - https://dotsiebauschusa.com/ Switch4Good.orgResources:
E-Book: Let The Plant-based Games Begin: Optimizing Athletic Performance with Plant-based NutritionThe Switch4Good Podcast Documentary: The Game Changers Tedx Talk: Olympic Level CompassionShop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with repeat podcast guest, Dr. Colin Zhu. Dr. Zhu is an osteopathic doctor who is double board certified in family medicine and lifestyle medicine. Through his online wellness and education platform, The Chef Doc, Dr. Zhu is able to share his unique blend of medical knowledge and skills as a trained chef and health coach. He is a published author, international speaker, and host of the Thrive Bites podcast. This year, The Chef Doc launched some incredible group coaching programs to enable people with the tools to achieve long term success.
If you’re interested in coaching programs, sign up for a 15 minute breakthrough call here: https://calendly.com/thrive-coaching-thechefdoc/15min
Mention the code CASSIE2024 to receive a discount or swag bag if you join a group coaching program.
In this conversation, we discuss:
Obstacle course racing in all 50 statesWhy The Chef Doc launched group coaching programsFood environment causes for poor health and weight gain The power of mindset in weight loss and behaviour change His approach to goal setting Striving for 1% better every day
Connect with Dr. Zhu on Instagram: @thechefdoc | YouTube: TheChefDoc | X: @thechefdocResources:
The Chef Doc website: https://www.thechefdoc.app/ Download The Chef Doc App, available both in the App Store and Google Play Podcast: Thrive Bites Book: Thrive MedicineShop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Sport Psychiatrist Dr. Carla Edwards. Her practice focuses on the diagnosis and treatment of mental illness and psychological struggles in athletes. Dr. Carla completed her medical degree in Newfoundland and her psychiatry residency at McMaster University in Ontario. She has worked with a wide range of elite athletes and Olympians and is President of the International Society for Sport Psychiatry and on the board of directors for the Canadian Academy of Sport and Exercise Medicine.
And, not surprising, Dr. Edwards is an exceptional athlete herself. Throughout her years of education, she competed in numerous sports, but truly excelled in volleyball and was inducted into the Newfoundland and Labrador Sport Hall of Fame in 2015.
We discuss:
Opportunities and lessons learned through sport Sport psychiatry vs sport psychology Common mental health concerns in athletes Sport specific factors that influence mood Post-Olympic depression Approach to eating disorders Psychotherapy as first line treatment Special considerations for psychiatric medications Stigma around mental health in athletesConnect:
X: @Edwards10Carla Instagram: @carlaedwards107 LinkedIn: Dr. Carla EdwardsResources:
Synergy Sport & Mental Health: http://www.synergysportmentalhealth.ca/ International Society for Sports Psychiatry: https://www.sportspsychiatry.org/ Article: Mental health considerations for athlete removal and return to play Article: Intersection of mental health issues and RED-S Article: Sports psychiatry clinical curriculumShop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Dr. Andy Reed, an elite level ultra distance trail runner and sport medicine specialist located in Canmore, Alberta. Dr. Reed completed medical school in the UK and then trained as a family physician before beginning a full time sports medicine practice in Canmore in 2012. He has been the lead team physician for the Canadian National Biathlon, Cross Country, and Paranordic ski teams since 2005. He has a keen interest in the utility of ultrasound for the diagnosis and management of sports injuries and has extensive experience in the prevention and management of running related injuries.
We discuss:
Recently qualifying for the Boston Marathon “Reframing pain” and the power of self talk The importance of having a why His typical training schedule Resistance training for injury prevention Sometimes less is more Setting the FKT on the “Canmore Double Quad” Why a “one size fits all” running program isn’t ideal Long slow runs are essential One of the hardest workouts Andy puts his athletes through Good pain vs bad pain When to use hot vs cold therapy for injuries Indications for common injections (steroid, hyaluronic acid & PRP)Connect:
Instagram: @canmoremd Dirtbag Runners: https://dirtbags.ghost.io/Interested in Coaching? Check out https://evokeendurance.com/
Resources:
Banff Sport Medicine: https://banffsportmed.ca/ Article: Conquering the Double Canmore QuadShop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Jonathan Scheiman, the co-founder and CEO of FitBiomics, a biotechnology startup that is sequencing the microbiome of elite athletes to identify and develop next generation probiotics that can optimize the health of everyone.
Jonathan played Division 1 college basketball at St. John’s University and then received his PhD in Biomedicine from NYU. He completed his postdoctoral fellowship at the Wyss Institute at Harvard, where he started a research initiative leading to ground breaking discoveries that focused around one question: How can decoding the microbiome of the fittest people in the world benefit the health and wellness of everyone?
We cover:
Commonalities between high achievement in sport and academics FitBiomics - decoding the microbiome of the world’s fittest people Performance factors influenced by the microbiome How our gut bacteria create metabolites that directly influence our health The symbiotic relationship between humans and microbes A bacteria in marathon runners that metabolizes lactate Probiotics to enhance human health and performance The gut-brain axis and athletic performance How leaky gut influences inflammation and recovery Bringing the lactate eating Veillonella probiotic to marketShop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Articles:
Nature. 2022: Microbiome dependent gut-brain pathway regulates motivation for exercise J Int Soc Sports Nutr. 2020: The athletic gut microbiota J Int Soc Sports Nutr. 2019: ISSN Position Stand: Probiotics Nat Med. 2019: Meta-omics analysis of elite athletes identifies a performance enhancing microbe that functions via lactate metabolismConnect:
FitBiomics.com Instagram: @fitbiomics Twitter: @FitBiomicsShop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Georges Laraque, one of the most feared enforcers to ever play in the National Hockey League. Georges spent the majority of his 13 year NHL career with the Edmonton Oilers, but also spent time playing in Phoenix and Pittsburgh before ending his career with the Montreal Canadiens.
But as you will hear in this conversation, Georges is so much more than your stereotypical tough guy. Georges has always been a true humanitarian and an engaged citizen, and since going vegan in 2009, Georges has become a passionate animal rights activist and force within the vegan movement. He prides himself in being a voice for those without one and protecting those around him.
We discuss:
The adversity and racism he faced playing hockey Why he pursued a hockey career instead of football or soccer Choosing the path with the deeper purpose The importance of surrounding yourself with positive people Why he dropped the gloves in the NHL despite hating it Using charity work and hospital visits to manage fear and anxiety When and why he switched to a vegan diet The drive behind his passion for vegan advocacy Comparing animal injustice compared to other social inequalities His go-to post workout meal and how he incorporates fastingGet his book! Georges Laraque: The Story of the NHL's Unlikeliest Tough Guy
Resources:
Watch Earthlings on YouTube: https://www.youtube.com/watch?v=3XrY2TP0ZyU The Game Changers documentary PETA (People for the Ethical Treatment of Animals) Ditch the dairy! Learn how at Switch 4 Good Garden of Life protein powderConnect:
Georges’ website: https://www.georgeslaraque.com/ Instagram: @georges_laraque Twitter: @GeorgesLaraque Facebook: Georges LaraqueShop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Brenda Davis, RD. She is one of the world’s leading plant-based pioneers and has been promoting plant-based diets since making the transition herself in 1989. Brenda has been a featured speaker at medical, nutrition, and dietetic conferences in over 20 countries on 5 continents. She has authored or co-authored 13 books and today our conversation focuses around her most recent book, Plant-Powered Protein, which she co-authored with Vesanto Melina and her son, Cory Davis.
We discuss:
The surprising increase in protein needs for seniors Protein guidelines for specific types of athletes Why whole food eaters may need more protein Source of protein (animal vs plant) matters The myth of plants being incomplete proteins Meeting leucine needs for muscle protein synthesis Whether supplementing with BCAAs is beneficial The pros and cons of protein powder Creatine supplementation Why you should think about your iodine and omega 3 The optimal timing and dose of protein intake Easy ways to boost plant protein intake Male athletes wrongly fear soy foodsGet her new book! Plant Powered Protein
Resources:
Love Complement vegan protein powder Clean Label Project protein powder reviewConnect:
Brenda’s website: https://brendadavisrd.com/Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Dr. Jules Cormier, a plant-based family medicine physician and Ninja warrior athlete in New Brunswick, Canada. Dr. Cormier earned his PhD in medicine at the Universite de Sherbrooke medical school and chose family medicine as a specialty because he highly prioritized forming lifelong relationships with his patients. In addition to his own practice, he is heavily involved in teaching various aspects of medicine, including lifestyle medicine and the power of plant-based nutrition!
To complement his professional life, Dr. Cormier trains and competes in Ninja Warrior competitions and in 2022 he represented Canada at the world Ninja Warrior Championships in Las Vegas. He truly understands the importance of not just achieving health, but optimizing performance and he is skilled at combining evidence based science with practical training tactics.
We discuss:
How cutting out dairy transformed his health Competing in the 2022 world Ninja Warrior championships His typical weekly training program When protein powders make sense athletes If you’re going to take any supplement, take creatine! Whether BCAAs are worth your money Dietary nitrates for running performance Why caffeine intake should be individualized Nutrient considerations for pre- and post-workout Simple principles for hydration Tips for transitioning to a healthier, plant-predominant dietConnect:
Instagram: @plantbased_dr_jules Instagram: @maritimeninja YouTube: Maritime Ninja Warrior Facebook: @plantbaseddrjulesConnect with me: @casswarbeck
Resources:
Dr. Cormier’s website: plantbaseddrjules.com Digital downloads and eBooks: https://www.plantbaseddrjules.com/shopShow sponsors: Warlock Lid Co and Warlock Golf
Theme music: Tyler Gaudon
Audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Kristel de Groot, a former professional tennis player and co-founder of Your Super, a successful superfoods supplement company. Beyond this, Kristel is a women’s health activist, a plant-based health coach and yoga teacher and is certified in plant-based nutrition from eCornell University. She has been named one of Forbes 30 under 30, and Inc Magazine’s 30 Under 30 and holds a bachelor's degree in finance and accounting and a masters degree in Management. Now, Kristel and her husband are releasing their first book, titled Your Super Life, with the intention of making plant-based eating easy, healthy, delicious, and accessible.
We discuss:
How her husband found wellness after cancer treatment The difference between being cancer-free and living optimally The unique health benefits of superfoods How her new book is making healthy plant-based eating easy and accessible Superfoods to help with balancing hormones Why matcha was used by monks to help with meditation Visiting Brazil to source the best acai The power of chlorophyll-rich wheatgrass Why chocolate (cacoa) deserves a spot in your diet What you can learn from a 7 day reset / detox The three pillars of health eating Counting plants not calories (and how many to aim for each week)Get the Your Super Life book at your favorite book store: Barnes & Noble, Booksamllion, Target, Amazon, Walmart, etc.
Follow them on IG on @kristelandmichael and @yoursuperfoods. Learn more on kristelandmichael.com and yoursuper.com
Resources:
Film: Forks over Knives Hippocrates WellnessConnect with me: @casswarbeck
Show sponsors: Warlock Lid Co and Warlock Golf
Theme music: Tyler Gaudon
Audio editing and processing: Wyatt Pavlik
*Please appr
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Coach Claire Bartholik, a certified running coach and sports nutrition specialist. She coaches vegan, plant-based, and plant-curious runners from those on a walk/run program seeking general fitness all the way up to high level athletes. She is also an athlete herself and is a multiple time Boston Marathon qualifier, state Master’s Marathon Champion and a competitive Master’s athlete.
We discuss:
How Claire learned to love running What it’s like running the Boston Marathon Running for weight loss vs running for performance Being thin doesn’t equal faster The problem with running fasted first thing in the morning Importance of keeping easy runs easy Slow runs and Zone 2 training Why you need to incorporate rest days Limiting long runs to 3 hours or less for optimal performance Using speed workouts to get faster Why you should incorporate running strides into your easy runs Strength training after your hardest runs If treadmills should be on inclineConnect:
Claire’s website: https://theplantedrunner.com/ YouTube: The Planted Runner Instagram: @theplantedrunnerConnect with me: @casswarbeck
Resources:
Book: The Planted Runner The Planted Runner Podcast Free Nutrition Guide for RunnersTheme music: Tyler Gaudon
Audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider*
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with David Goldman. He has a Master’s Degree in Applied Physiology and Nutrition and is a board certified specialist in sports nutrition as well as a certified strength and conditioning specialist. This combination of expertise allows him to work closely with high level athletes towards pursuing specific performance goals. David was also the Chief Science Advisor for The GameChangers film and heavily involved in its production.
We cover:
David’s motivations for becoming plant-based His role in creation of The GameChangers The most compelling reasons for an athlete to eat plant-based Protein needs for athletes Maintaining muscle during a weight cut Dividing protein intake throughout the day Exercise energy metabolism basics Creatine intake from diet vs supplements Optimizing the body’s natural circadian rhythm Health benefits of water only fasting If fasting can be appropriate for athletes Benefits of front loading daily calories The “train low, compete high” theory David’s experience with alternate day eatingResources:
The Game Changers Institute Metabite (online digital nutrition coaching platform) Book: The Thrive Diet by Brendan Brazier Prof Stuart Phillips episode on The Proof podcastArticles:
IJDRP 2022: Supplemental Creatine and Exercise Performance Nutrients. 2022: Prolonged water-only fasting and refeeding on markers of cardiometabolic risk Int J Sport Nutr Exerc Metab. 2021: high protein plant vs omnivore diet to support resistance training Nutrients. 2019: Plant-Based Diets for Cardiovascular Endurance Performance Br J Sports Med. 2018: Effect of protein supplementation on resistance training J Am Diet Assoc. 2009: Atkins vs South Beach vs Ornish diets on endothelial function and CRPShop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Dr. Michael Greger, a New York Times bestselling author, and internationally recognized speaker on nutrition and a founding member and fellow of the American College of Lifestyle Medicine. He has videos on more than 2,000 health topics freely available on the incredible website NutritionFacts.org, with new videos and articles uploaded almost every day.
We cover:
The benefits of standing and treadmill desks A typical meal for Dr. Greger Benefits of hot sauce and capsaicin Foods that have been put to the test for recovery Nutritional yeast to boost immunity How dietary nitrates can enhance athletic performance Protein requirements for athletes The best source of caffeine for athletes The health benefits of yoga and the trouble with yoga researchConnect with Dr. Greger on Instagram @nutrition_facts_org and @michaelgregermd | Facebook @Nutritionfacts.org | YouTube @Nutritionfacts.org
Be sure to pre-order his upcoming book, Hot Not to Age
Resources:
Video: Foods to improve athletic performance and recovery Video: Watermelon for sore muscle relief Video: Preserving immune function in athletes with nutritional yeast Video: Whole beets vs juice for improving athletic performance Video: Don’t use antiseptic mouthwash Video: Are there benefits of energy drinks?Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with me here on Instagram: @casswarbeck
Finally, please subsc
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Ryan Sadilek. Ryan is the creator of Minus The Gym, a health and fitness brand centered around bodyweight fitness and plant-based nutrition. Ryan is a certified personal trainer (ACE-CPT) and nutrition specialist (ACE-FNS) whose teachings on YouTube alone have helped literally thousands of people improve their level of fitness and overall health and wellbeing. Ryan's goal is to help people understand that everyone has the power to turn their health around and get on a better track. Fitness is always accessible and nutrition doesn't have to be confusing. And the only limiting factor in improving ourselves is our own level of self-belief.
We cover:
How Ryan found fitness and a plant-based diet The unique benefits of calisthenics training Recommended equipment Weekly programming for a beginner vs advanced exerciser Balancing aerobic and strength training Low vs high repetitions and muscle hypertrophy Whether you should train to failure The fundamental movements of calisthenics Which skills you can train daily How to progress past a strength plateau The power of “greasing the groove” Common mistakes people make Improve your abs (and top 3 exercises) Why showing up and being consistent is key Ryan’s post workout smoothie recipe Tips for transitioning to a plant-predominant diet Why he only ate bananas for an entire weekConnect with Ryan!
YouTube: Minus The Gym
Facebook: @minusthegym
Instagram: @minusthegym
Website: https://www.minusthegym.com
Download his app: https://trybe.do/MinusTheGym
Resources:
Film: Forks over Knives Video: Beginner’s Calisthenics Workout at Home (full routine) Video: Transitioning to Plant-Based Eating (3 methods) Video: WHY I Only Ate Bananas for A Week Book: Overcoming Gravity by Steven Low Book: Enter the Kettlebell by Pavel TsShop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Dan Benardot, PhD, RD, FACSM, an internationally recognized expert on nutrition, specifically nutrition for peak athletic performance. Dan is currently Professor of Practice in the Center for the Study of Human Health at Emory University and has served as nutritionist for a number of different US Olympic teams including gymnastics, track and field, and figure skating. In addition to this, he was team dietitian for a professional NFL football team for several years. Dan has authored numerous scientific publications and has written many books, his most recent book being Advanced Sports Nutrition, 3rd Edition. If that wasn’t enough, Dan is the inventor of the NutriTiming software, which assesses real time energy balance and nutrient intake.
We cover:
Working with the USA gymnastics Olympic team What athletes often get wrong about protein Why eating multiple small meals is best Hormonal response to a high hunger state Intermittent fasting and body fat Weight loss vs fat loss Within-day energy balance vs 24-hr energy balance Consequences of relative energy deficiency in sport (RED-S) The proper way to hydrate How to consume sports drinks Whether athletes should limit night eating Supplementing micronutrients in a 24-hr pattern is not optimal Leucine dosing frequency for increased muscle protein synthesis Improving nutrition for an NFL team The problem with high fructose corn syrupResources:
Dan Benardot’s bio: Emery College of Arts and Sciences Book: Advanced Sports Nutrition, 3rd Ed Book: ACSM’S Nutrition for Exercise Science NFL and Olympic Nutritionist: How Food Affects Athletic Performance Olympic Team Nutritionist Talks About Energy Balance and Diet Scand J Med Sci Sports. 2018: Within-day energy deficiency and reproductive function in female endurance athletes Br J Sports Med. 2018:Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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This conversation is with Dr. Colin Zhu, aka The Chef Doc, an osteopathic doctor who is double board certified in family medicine and lifestyle medicine. Passionate about the intersection of medicine, food, and nutrition, Dr. Zhu trained as a chef and a health coach at the Natural Gourmet Institute for Health & Culinary Arts and the Institute for Integrative Nutrition following completion of his medical degree. Colin is the author of the book "Thrive Medicine: How To Cultivate Your Desires and Elevate Your Life“ and the host of the popular Thrive Bites Podcast.
We cover:
What sets osteopathic doctors apart Why he pursued culinary school after medical school Going plant-based after running his first marathon Why he started running triathlons What kitchen appliance is worth your money Essential food ingredients to always keep in stock Go-to substitutions for eggs and butter How to make healthy meals decadent and delicious Creative ways to use tofu in meals and desserts Why beans should be considered a “superfood” Why he wrote Thrive Medicine and what it means to be authenticConnect with Dr. Zhu on Instagram: @thechefdoc | Facebook: @thechefdoc | YouTube: TheChefDoc | Twitter: @thechefdoc
Resources:
Dr. Zhu’s website: https://www.chefdoczhu.com Podcast: Thrive Bites Book: Thrive Medicine THR5 Formula Masterclass Plant-Based TelehealthShow sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!
Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing!
Connect with on Instagram: @plant_fueled
That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review!
*Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!*
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.
Connect with me: @casswarbeck
Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.Theme music: Tyler Gaudon & audio editing and processing: Wyatt Pavlik
*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*
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