Send us a Text Message.

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 training

Connect with Kieren:

• Instagram: @kieren_lefevre
• YouTube: @KierenLefevre

BJJ 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 Review

Study: 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.*

Send us a Text Message.

• 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

• Instagram: @breath.control
• Facebook: @Breath Control

• The Oxygen Advantage method
• Book: The Oxygen Advantage
• The Breatheolog

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.*

Send us a Text Message.

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 fatherhood

Connect:

• 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 trial

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.*