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.*

Send us a Text Message.

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 change

Connect:

• Instagram | @robert.cheeke
• Facebook | The Imactful Vegan
• Twitter | @RobertCheeke

Pre-order The Impactful Vegan now! https://impactfulvegan.com/

Resources:

• The Humane League
• The Good Food Institute
• Dharma Voices for 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.*

Send us a Text Message.

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.

We discuss:

• 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

Connect:

• IG - @veganolympian
• Dotsie’s website - https://dotsiebauschusa.com/
• Switch4Good.org

Resources:

• E-Book: Let The Plant-based Games Begin: Optimizing Athletic Performance with Plant-based Nutrition
• The Switch4Good Podcast
• Documentary: The Game Changers
• Tedx Talk: Olympic Level Compassion

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 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 states
• Why The Chef Doc launched group coaching programs
• Food 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: @thechefdoc

Resources:

• 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 Medicine

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 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 athletes

Connect:

• X: @Edwards10Carla
• Instagram: @carlaedwards107
• LinkedIn: Dr. Carla Edwards

Resources:

• 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 curriculum

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. 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 Quad

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.*