CBG Radio
Justin Romaire is the host of CBG Radio. He has his masters degree from Yale University and has been nutrition coaching for over 10 years. Consistency Breeds Growth (CBG) is an online nutrition company that helps you crush your WODs while looking, performing and feeling confident in your own skin without tracking macros.
139 Episodes
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Time Stamps:
0:00 - Introduction
0:41 - creatine
1:12 - Branch chain amino acids
1:53 - Caffeine
2:25 - Electrolytes
2:57 - Collagen
3:45 - Whey protein
4:36 - Vitamin D
5:09 - Gatorade
5:58 - Tart cherry juice
7:09 - Extreme endurance
8:21 - Beta alanine
8:50 - Casein protein
Welcome back to CBG Radio! Today, we're diving into an important topic for all you fitness enthusiasts out there. While it’s never our intention to dismiss any individual or approach, Coach Justin and the CBG team are dedicated to providing you with the most accurate information on supplements for optimizing performance. In this episode, Justin will be breaking down the best to worst supplements tailored for those of you hitting intense WODs 4-5 times a week. Whether you’re looking to boost energy, enhance recovery, or build muscle, we’ll cover what you need to know to make informed choices.
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The CBG Radio Team
-YouTube: CBG YouTube-Instagram: CBG Instagram
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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Welcome back to CBG Radio, today we're gonna be tackling a rather controversial subject. Now, while it's never our attention to attack another individual or methodology - Coach Justin and the CBG team are committed to providing the most accurate information on nutrition for athletes, and that sometimes includes breaking down the issues with another popular program. Today, Justin will be going over Greg Glassman's MetFix and why it may not be an ideal nutrition program to follow.
00:00 - Intro
00:34 - Introduction to MetFix & Greg Glassman
02:53 - Greg's Opinions on Nutrition
04:01 - Correlation Vs. Causation for Foods
05:54 - Carbohydrates & Glucose
08:30 - Calories & Fat Gain
10:53 - Sugar Does Not Cause Fat Gain, Calories DO
14:57 - The Danger of Spreading Misinformation
16:47 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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Adding extra WODs or runs won’t get you the results you’re after. Today, Coach Justin breaks down why more exercise isn’t the answer and what will really help—like focusing on nutrition, building muscle, and boosting your metabolism. Learn how your body burns calories and how simple changes can make all the difference.
00:00-00:48 E.A.T of Workout
00:48-01:44 Thermic Effect of food for body you want
01:44-02:40 NEAT of the Body You Want
02:40-03:46 BMR of Calories Burning for the Body You Want
03:46 -04:48 Building more muscles for the Body You Want
04:48-06:28 Outro
The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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"Cheat meals" (or 'recovery meals' as they're known at CBG), are usually seen as exactly that - a 'cheat', or something that you really 'shouldn't' doing. But actually, incorporating a recovery meal into your nutrition plan can actually make a huge difference in your consistency. Today Coach Justin is gonna go over what a recovery meal is, how to incorporate it, and why it could be the boost you need to crush your WODs.
00:00 - Intro
00:53 - "Recovery Meals" NOT "Cheat Meals"
01:13 - Mental Break
01:40 - Craving Control
02:26 - Increased Social Flexibility
02:43 - Boost to Metabolism/Metabolic Flexibility
03:39 - Why You May NOT Want a Recovery Meal
04:02 - Slippery Slope & Feeling Guilty/Shameful
05:19 - Hindering Consistency & Fake Reward System
06:18 - Digestive Discomfort
06:40 - How CrossFitters are Incorporating Recovery Meals
07:05 - One Recovery Meal per Week & Plan Ahead
08:15 - How to Eat for the Rest of the Day
09:08 - Eating Recovery Meals on Training Days & Not Overeating
11:05 - The Next Meal HAS to Be a Good Meal
11:27 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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CBG Radio is officially back! Now that the CrossFit Games have wrapped up, the CBG team would like to congratulate the champion James Sprague and all of the incredibly talented athletes that competed this year! If you've been following our content for a while now, you might already know that many of these athletes - including James - were able to accomplis these feats WITHOUT tracking macros. If you want to know how someone can become a CrossFit champion without dealing with the frustrating process of Macro tracking, tune in to this episode and let Coach Justin give you the breakdown.
00:00 - Intro
01:44 - Congratulating James
02:14 - Delete My Fitness Pal
02:44 - Creating a Nutrition Blueprint
04:01 - Consistent Nutrition Focus
05:56 - Developing a System for Accountability
07:57 - Developing the In-Competition Routine
09:25 - Nutrition & Portions for Athletes
13:12 - Recap & Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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Have you ever been partway through your workout routine, and suddenly ran out of energy sooner than usual? Maybe you've noticed inconsistent energy levels throughout the day, or that you tend to load up on nutrients at one point while fasting for the rest. The issue is your nutrient timing: Ensuring that you're giving your body the proper amount of nutrients CONSISTENTLY throughout the day so you can improve your energy levels and CRUSH your WODs. Today, Coach Justin will be going over how important nutrient timing is for your workout, as well as the importance proper eating habits have on your overall health.
00:00 - Intro
00:30 - Main Benefits of Nutrient Timing
01:28 - Downsides of Intermittent Fasting
02:00 - Incorporating Nutrient Timing
02:44 - Protein (The Most Important Macro)
03:36 - Protein Is Most Important Post-Workout
05:04 - Carbohydrates (!Energy!)
06:34 - Pre-Workout Carbs
07:16 - Incorporating Carbs During Your Workout
08:25 - Post-Workout Carbs (and Protein)
09:50 - Incorporating Fats in Moderation
11:24 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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Branch Chain Amino Acids (Also known as BCA) is yet another supplement that promises to provide more benefits than it actually does. In this episode of CBG radio, coach Justin will be going over why BCA is practically useless for those doing 4-5 WODs per week, and how you can get the same benefits it promises through other means.
00:00 - Intro
00:30 - What are Branch Chain Amino Acids?
02:22 - Getting a Car to Work With Only 3 Parts
03:29 - Why BCA is Useless and What You Can Do Instead
04:04 - Protein Sources
05:17 - How Marketing Lies to You About BCA
05:54 - BCA Is Way Too Expensive
06:42 - The Science Behind it Is Misleading
07:52 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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For many years, the "Paleo Diet" has been one of the most popular fad-diets for people looking to eat healthier and lose weight quicker. However, restrictive diets like this have been proven to not only be inefficient, but actively detrimental to athletes attempting to lose body fat AND gain muscle. Today Coach Justin will be going over why Paleo is an outdated system, and why there's no true alternative to a balanced nutritional diet.
00:00 - Intro
01:04 - Paleo is Trash
02:07 - Cutting Carbs is Limiting
03:24 - Eliminating Foods Enables Cravings
04:37 - Paleo Isn't Practical in Every-day Life
05:27 - Paleo Eliminates Dairy
07:02 - Paleo is Unsustainable & Hampers Workout Recovery
07:42 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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Ozempic has gained a lot of attention recently for it's ability to assist with losing weight relatively quickly. Originally an injection used to treat blood sugar irregularities, people have taken to using it's appetite-suppressing side affects to see faster results at the gym. However, today Coach Justin is going to break down another fad diet and tell you why using Ozempic as a "miracle" weight-loss tool is NOT going to get you the results you want long-term.
00:00 - Intro
01:25 - How Does Ozempic Work?
03:08 - Frustrations Around the Struggle to Lose Weight
04:16 - Side Effects of Ozempic
05:45 - Why Ozempic Use Is Harmful For Long-Term Results
06:40 - Ozempic Use is a Fad Diet & the Importance of Building Habits
07:30 - Losing Muscle While Losing Body Fat
08:30 - Ozempic Can Actually Make it HARDER to Lose Body Fat
09:13 - Lowering Energy Levels Due to Lost Calories
09:52 - Lower Calories = Higher Risk of Injury
10:51 - Body Image Can Be Stressful, Ozempic Is Not the Answer
11:30 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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When looking to reach body re-composition, or lose weight & gain muscle in general, it's often repeated that tracking your macros is the MOST important thing you could be doing - when in reality, oftentimes the opposite is true. In this episode of CBG radio, Coach Justin will explain why tracking macros is NOT sustainable; and might even end up doing more harm than good in the long run.
00:00 - Intro
00:33 - Intro to Tracking Macros
01:04 - Tracking Macros Can Cause Mental Stress/Obsession
02:58 - How it Can Develop an "All-or-Nothing" Mindset
04:38 - Tracking Macros is a Daily Commitment
06:05 - Focusing on Quantity Vs. Quality of Food
08:00 - Tracking Macros Doesn't Help Build Habits
09:26 - Getting Burnt Out From Repetition
10:47 - Overlooking Your Body's Needs
12:05 - Causing Cultural/Social Disruptions
13:21 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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Body re-composition, for a very long time, was thought to be impossible for people who weren't genetically "gifted". People also thought that tracking macros was sustainable for a long time, but if you've been following CBG for a while now you know that you can CRUSH WOD's without tracking macros. The fact is body re-comp is not only possible, but highly beneficial to people who want to LOOK like they CrossFit as much as they do. On today's episode of CBG radio, Coach Justin will be going over what body re-comp looks like, how anyone can achieve it, and why it's one of the most important tools to add to your routine.
00:00 - Intro
00:34 - What is Body Re-Composition?
02:07 - Body Re-Comp Should be Your Goal
02:44 - Strength Training
04:04 - Progressive Overload
06:37 - Don't Fall Into a Calorie Deficit
07:13 - How to Get the Right Amount of Calories
08:12 - Determining the Right Macro Nutrients
10:23 - Getting Enough Sleep
12:23 - Consistency
13:35 - Why Body Re-Comp is the Perfect Goal
15:01 - Advantages of Losing Body Fat & Gaining Muscle
15:57 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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Welcome back to CBG radio, in this episode Coach Justin goes over his experience assisting Danielle Brandon with her nutrition strategies leading up to (and during) semi-finals. If you've ever wondered how competitive CrossFit Athletes prepare for their big events and you want to know how to start incorporating those strategies into your own routine; tune in to today's episode and find out!
00:00 - Intro
00:54 - Planning Ahead
01:49 - Knowing What's Available & Making Use of Meal Prep Companies
02:43 - Carb & Hydration Loading
03:47 - Stocking Up on Fuel (Snacks)
05:47 - Digestion for Competitors
07:00 - Nutrition Breakdown & Staple Foods
09:57 - Not Eating Enough as an Athlete
11:09 - Having a Good Support Network & Pressure for Competitors
14:45 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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When you think of somebody as being "in shape" or have a "healthy" body type, chances are your picturing the classic lean-toned body with slim but muscular arms & legs and a flat stomach. However this isn't the only way somebody with a healthy body fat percentage can look, oftentimes it manifests as the body composition commonly known as "skinny-fat". While this body composition is healthy in terms of BMI, and can signal progress for overweight individuals who are getting active in fitness, it's usually not what people who are doing 4-5 WODs per week want for themselves. In this episode Coach Justin will go over the science of why some people have this body type, as well as some strategies to make "skinny-fat" people LOOK more like they work out.
00:00 - Intro
00:33 - What is Skinny-Fat?
02:05 - BMI As a Body Composition Metric
02:57 - Lean Body Mass
03:27 - Body Fat Percentage
03:51 - Spot Reducing Body Fat & Spot Enhancing Muscle Mass
05:10 - Why Some People Look Skinny-Fat
06:10 - Having Too Much Body Fat Vs. Having Too Little Muscle
07:55 - Focusing on Strength Training
09:35 - Enhancing Nutrition in Your Diet for Muscle Repair
11:36 - Why Protein is the Most Important Macro
13:00 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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In the next 3-4 months there are several CrossFit competitions - ones that YOU want to place first in. Problem is everybody else who showed up wants the same thing, but luckily there are specific strategies you can be using to give you the edge over the other competitors. In today's episode of CBG Radio, Coach Justin will be going over some of the ways you can help to secure that top placement in your next CrossFit Competition!
00:00 - Intro
01:21 - CBG CrossFit Competition Nutrition Guide
01:50 - Do NOT Start Taking New Supplements Before Your Competition
02:27 - Don't Drastically Change Your Eating Habits
03:09 - Importance of a Balanced Diet
03:40 - Stay at or Above Calorie Maintenance
04:19 - Carb Loading
07:27 - Hydration
09:24 - What to Do on Competition Day
14:27 - Post Competition
16:51 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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If your active in any area of fitness, you've probably heard countless things about one specific supplement: Creatine. Chances are you either know somebody who swears by it and claims it's a major boost, or someone who can name 100 reasons why you should never touch it. But what is Creatine? What benefit to my workouts can it provide? How can I tell fact from myth? Is it gonna help me crush my WODs?? In today's episode, Coach Justin is going to go over the Creatine MYTHS that are disproved by actual SCIENCE, and go over just how useful Creatine is to help you build muscle.
00:00 - Intro
00:36 - The Most Controversial Supplement
01:44 - FACT: Creatine is a Naturally Occurring Compound
03:46 - FACT: Creatine Improves Strength & Muscle Recovery
04:47 - FACT: Creatine Increases Hydration (And It's Cheap)
05:33 - FACT: Creatine is Distinctly Helpful for CrossFitters
06:08 - MYTH: You NEED A Loading Phase When Taking Creatine
07:02 - MYTH: You Should Take Anything Other Than Creatine Monohydrate
07:24 - MYTH: You Need to Lower Your Carb Intake
07:50 - MYTH: Creatine is a Steroid & Causes Kidney Damage
09:06 - MYTH: Creatine Causes De-Hydration
09:29 - MYTH: Creatine is Only for Bodybuilders & MEN
10:42 - MYTH: Creatine Causes Weight Gain
11:19 - MYTH: Creatine isn't good for Endurance Athletes
11:57 - MYTH: You Need to Cycle Creatine
12:24 - MYTH: Creatine Makes You Bald
13:26 - How to Take Creatine Effectively
14:59 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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Welcome back to CBG Radio, where this week we're breaking down the BEST ways to make your booty bigger in as little as 60 DAYS! If you want your CrossFit workout to have you LOOK as good as you FEEL, then tune in to this episode & let Coach Justin teach you how to get the booty you're looking for!
00:00: Intro
00:39: Starting With Nutrition
00:55: Progressive Overload
04:14: EAT! EAT! EAT!
04:51: Entering a Calorie Surplus
05:37: Protein (& The CBG Formula)
06:52: Exercise Choice
07:45: The Horizontal Plane
08:52: Recap & Outro
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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Today on CBG radio, we'll be taking a closer look at 4 diets that just aren't cut out for CrossFit. While strategies like Intermittent Fasting, Paleo or Keto diets may be helpful for losing weight - that doesn't necessarily help you crush your WODs, and coach Justin is here to tell you exactly why.
00:00: Intro
01:23: Discovery of (Intermittent) Fasting
03:07: Downsides of Losing Weight (Including Muscle)
05:34: Discovery of The Ketogenic Diet
06:13: Why Lower Carb Intake is NOT Good for CrossFit
08:48: Discovery of The Paleolithic Diet
10:48: Paleo is NOT Sustainable (Especially for CrossFitters)
12:19: Discovery of The "If it Fits Your Macros" Diet
14:03: Why Tracking Macros is Not Practical (Or Enjoyable)
15:39: Developing Blueprints With CBG
16:53: Outro
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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There are hundreds, if not thousands, of myths surrounding all areas of physical fitness - whether it's fad diets, snake oil supplements, or bogus "tricks" to losing weight fast. CrossFit is no different, so today on CBG radio we'll be looking at some of the most common myths that get passed around the CrossFit gym - and why they don't hold up to cold, hard, SCIENCE.
00:00 - Intro
00:45 - Myth #1: Creatine is BAD For You
02:01 - Benefits of Taking Creatine
04:19 - Myth #2: Carbs Are the MOST Important Maconutrient
05:45 - Importance of Protein and Where to Get it.
06:42 - Myth #3: More Cardio = WAY More Fat Loss
07:23 - Why Nutrition Matters More Than Cardio
08:24 - Adding Strength Training
09:24 - Myth #4: Element Tea Provides SUPERIOR Hydration
09:51 - How Supplements Work/Benefit the Body.
11:10 - Element Tea is Basically Just Salt
13:13 - Myth #5: Ice Baths Help you Burn More Calories
14:43 - Benefits of Cold Water Immersion Therapy
16:08 - There Are no (Healthy) Shortcuts to a Better Body
16:30 - Outro
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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Summer is around the corner, which means it's more important than ever to LOOK like you've been crushing WODs! When it comes to getting the visible gains you're looking for, grinding 24/7 at the gym isn't gonna cut it - you need to fix what's on your plate too. In this episode, we'll be going over 9 nutrition tips that will not only give you better workouts, results, & overall wellness, but help you get that beach body you've been waiting for!!
00:00 - Intro
00:20 - Danielle Brandon Documentary
01:12 - 9 Nutrition Lessons intro
01:50 - Bringing Fitness & Nutrition Together
03:22 - Tip #1 - Protein Is The GOAT
05:30 - Tip #2 - Taking Creatine
06:54 - Tip #3 - You DON'T Need to Track Macros
08:37 - Tip #4 - Don't Add WODs to Lose Weight, Improve Nutrition Instead!!
10:00 - Tip #5 - Accountability is Your Friend! (If It's Not, Get New Friends)
12:12 - Tip #6 - Cut FAT Before You Cut Carbs
13:17 - Tip #7 - Hydration/Energy Drinks Are a SCAM
14:38 - Tip #8 - Don't Fall For Fad Diets (Paleo, Intermittent Fasting, Keto, etc.)
16:35 - Tip #9 - Focus on Your Performance, Not the Scale
18:49 - Outro
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Want to lose body fat, build muscle, and look like you Crossfit?
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Welcome back to CBG radio, today we're going over some of the ways CrossFit provides a different training style than bodybuilding - and can often be MORE beneficial overall. Are you interested in CrossFit but unsure if it can provide similar gains? Looking to see which workout style fits your goals? Existing CrossFit athlete looking for validation? Listen to this episode and see for yourself!
00:00 - Intro
00:35 - What is the Right Training for You?
00:55 - How You Can Beat Arnold Schwarzenegger in a Workout
01:15 - CrossFit as a Community
02:07 - Community as a Motivator to Stay Consistent
03:45 - Different Training Styles
05:45 - Bodybuilding is Boring
07:30 - Doing the Same Workouts as the Pros
08:45 - CrossFit Nutrition Vs. Bodybuilding Meal Plans
13:00 - Recap of Crossfit Benefits Over Bodybuilding
14:00 - Higher Risk of Injury
15:00 - CrossFit Pricing/Expenses
16:20 - Comparing Stats by Category (Strength, Endurance, Flexibility, Etc.)
20:25 - Wrap-up & Outro (Subscribe!!)
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Want to lose body fat, build muscle, and look like you Crossfit?
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Welcome back to CBG Radio! In Today's episode, we go over how our coaches get athletes to quit tracking macros. Tracking macros for every single meal is a HUGE gate for many would-be CrossFitters; It's annoying, it takes the joy out of food & eating, and it feels awful. We're gonna show you how our coaching model trains you to quit thinking about numbers, and start crushing WODs.
00:00 - Intro
00:30 - 24.2 Release & CrossFit Hiatus
01:15 - Intro to CBG Training
02:00 - Difficulty in Being Consistent With Macro-Tracking
02:50 - CBG Blueprint System
06:00 - Relationship-Based Coaching
08:15 - Getting Into an Argument With Layne Norton
09:15 - Blueprint System Summary
09:55 - Changing Blueprints Over Time
10:24 - Guaranteeing Results
11:00 - Deleting Tracking Apps
11:45 - Booking a Call With CBG (Don't Be Scared!!)
12:45 - XEndurance Sponsor
13:15 - Benchmark Coffee Sponsor
13:40 - Fueling For Quarterfinals
14:30 - Focusing on Nutrition
18:05 - Does it Matter What Time I Take Creatine?
18:45 - Predictions For CrossFit Games
19:00 - Danielle Brandon Documentary & CFG Placement
19:50 - Laura Horvath & Bethany Flores
20:20 - Athletes Commitment to CrossFit
20:50 - CFG Male Predictions
21:45 - Outro
__________________________
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Want to lose body fat, build muscle, and look like you Crossfit?
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Struggling to lose body fat and lean out WITHOUT losing the strength you've worked for? In this episode of CBG Radio, we're giving you tips on how to tone your body while still maintaining that muscle!
00:00 - Intro
00:53 - CrossFit Open 24.1 Overview
03:05 - Losing Body Fat Without getting Weak Introduction
03:45 - Tip # 1: Don't Lose Body Fat Too Quickly
04:45 - Tip #2: Do NOT Lower Protein Intake
06:00 - Tip #3: Don't Be Afraid of Creatine
07:45 - Tip #4: Don't Replace Strength Training With Cardio
09:55 - Tip #5: Prioritize Lowering Fat over Carb Intake
11:25 - Final Tip: Don't Undervalue Carbs
12:45 - Question #1: Does Creatine Make You Feel Bloated?
14:03 - Question #2: Should I Increase My Food Intake For the Open?
15:30 - Outro & Closing Thoughts
__________________________
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Use code “CBG” for 10% off
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The Crossfit Open is just around the corner and here is how you can prepare yourself for this years Open!
0:39 - Brief word from our Sponsor “Benchmark Coffee” use code “CBG” for 10% of your order!
1:29 “Do Not Dos”
1:41 No New Supplements
2:27 No New Diets
2:44 No Sudden Food Introductions
3:30 No Calorie Deficits!
4:00 Understand your Protein and Carb amounts!
5:01 DM me on IG for my Carb Guide!
5:41 Start to Carb Load
9:00 A workout tips for women
10:05 Incorporate Recovery Meals
11:09 Do Not Consume Alcohol after the open!
12:05 Try to understand your intake without tracking them
13:30 Incorporate inter workout carbs!
15:45 WOD Nutrition Trivia
15:55 Join our FB group!
16:00 Most important Macro for Crossfit!
18:26 How we helped our games athletes load up for comps
21:08 When you link up Nutrition and Fitness you become a dangerous Athlete
21:19 Outro
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
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https://benchmarkcoffeetraders.com/
Use code “CBG” for 10% off
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CBG Family welcome back to another episode of CBG radio, today we will be discussing WHY CROSSFIT IS SUPERIOR TO BODYBUILDING. THE PROS, THE CONS, AND WHY WE HERE AT CBG BELIEVE THAT CROSSFIT IS THE PREFERRED FORM OF FITNESS TO BODY BUILDING.
0:00 Intro
0:50 Why bodybuilders pick on crossfit athletes
1:18 Reason #1: Crossfit is Functional
2:27 Reason #2: Crossfit is more engaging
5:20 Reason #3: Crossfit Community is better
6:15 Reason #4: Crossfit athletes eat broader diets
7:36 Crossfit Athletes don't need to be at low body fat percentages
8:35 Why I love crossfit
9:00 Crossfit Athletes Endurance is higher
10:00 Maximal Force to Time is in favor of Crossfit Athletes
10:31 Crossfit Athletes are more agile
12:00 Disagree? Tell me why in the comments!
12:15 Benchmark coffee Code "CBG" for 10% off
13:00 1st Common Question in our WOD group
15:25 2nd Common Question in our WOD group
18:32 3rd Common Question in our WOD group
21:47 Closing thoughts!
The CBG Radio Team-Instagram: CBG Instagram
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
Use code “CBG15” for 15% off
Use code “CBG” for 10% off
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How do you find Balance as a Crossfit Athlete? How does one go from Skinny to a Crossfit Athlete? What separates a regular Crossfitter from a Games Athlete? Tune into episode 115 with James Sprague, a CBG Veteran as we discuss all of these topics and more!
1:18 How do you find balance in life (as an athlete)1:47 Keys to Success
2:29 A helpful mentality shift
6:47 The importance of Recharging
8:41 Why did Justin become a Coach
11:13 James journey with CBG
12:41 James’s biggest Struggle
15:05 2 things people miss when reaching for their goals
17:40 Relationship based coaching at CBG
19:13 Lifestyle blueprints and how important they are for our success
20:54 How to dial up nutrition for games athletes before a competition?
21:29- dm us the word “Competition” and we will send over a free guide
25:10 TIP: Preload your carbs!
27:16 Prepare weeks beforehand
30:30 Drinking as a Games Athlete?
32:00 Separation Season
33:00 A conversation about Rizz
34:40 Outro
The CBG Radio Team
-Instagram: CBG Instagram
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
Use code “CBG15” for 15% off
Use code “CBG” for 10% off
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If you are struggling to see results at your box, maybe you should dive deeper into your current supplements! In today's episode we do exactly that. We discuss the 5 supplements that YOU need to be taking with a bonus 6th Supplement. In the later half of the Episode we answer YOUR nutrition questions so stick around!
0:13 Introduction (Today's topic is all about supplements)
0:57 Body Recomp Challenge! (8 spots open)
1:57 Supplement #1: Protein
3:26 My Preferred Protein supplement
(use code CBG15 for 15% off)
5:07 Supplement #2: Creatine
7:50 Supplement #3: Extreme Endurance from XIndurance
9:22 Supplement #4: Beta Alanine
11:08 Supplement #5: OMEGA D3
12:30 Supplement #6: Beetroot Juice
14:27 Tips on taking Supplements
15:20 A brief word from our sponsor: Violet Coffee (use code CBG for 10% off)
17:12 Nutrition question #1
18:27 Nutrition question #2
20:51 Nutrition question #3
23:37 Outro
The CBG Radio Team
-Instagram: CBG Instagram
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Want to lose body fat, build muscle, and look like you Crossfit?
Book a call with US!
Xendurance
Use code “CBG15” for 15% off
https://violetcoffeeco.com
Use code “CBG” for 10% off -
Horrible Nutrition Mistakes If You’re Doing 4-5 WODs Per Week
In this episode, I sit down and talk about 5 horrible nutrition mistakes you can make. I also answer questions you have asked.
Episode Summary
- 1:56 Introduction
- 2:20 Mistake 1: Intermittent Fasting
- 5:20 Mistake 2: Not Taking Creatine
- 6:14 Mistake 3: Not Drinking/Eating Intra Workout Carbs
- 8:00 Mistake 4: Not Getting In Enough Protein
- 9:18 Mistake 5: Tracking Macros
- 12:47 What Do You Think Of The Meat And Fruit Diet?
- 16:08 Since I Started Cross Fit The Scale Is Going Up, Why Is This?
- 18:49 Do You Think Games Athletes Are On Steroids?
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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10 Things You Need to Know About Your WOD Nutrition
In this episode, I sit down and talk about 10 things you should know about your WOD nutrition. I also talk about why these things are important.
Episode Summary
- 0:56 Introduction
- 1:43 Number 1: Protein
- 3:33 Number 2: Creatine
- 5:30 Number 3: Don’t Track Macros
- 6:48 Number 4: Focus On Nutrition
- 8:40 Number 5: Accountability
- 9:30 Number 6: Cut Fats
- 10:15 Number 7: Hydrating Drinks Are Expensive Sugar
- 12:15 Number 8: If The Diet Has A Name You’re Doing Something Wrong
- 13:35 Number 9: Fueling For Performance Is the Best Body Hack
- 15:08 Number 10: Love Your Body For What It Can Do, Not Just What It Looks Like
- 18:18 Nutrition For Time
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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WODs and The Weekend
In this episode, I sit down and talk about how to avoid and fix weekend failings. I talk about how to get ahead of the weekend failings.
Episode Summary
- 0:56 Introduction
- 1:39 How to Handle Social Settings
- 4:00 Relaxing and Unwinding Tips
- 8:07 Habit Bundling
- 9:11 Emotional Triggers
- 11:28 Cheat Weekend
- 14:06 Lack of accountability
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Building Habits Without Tracking Macros
In this episode, I sit down and talk about how to build habits to crush your WODs. I talk about how to get these habits without tracking your macros.
Episode Summary
- 1:00 Introduction
- 3:08 Why are habits important?
- 6:11 Example of habit building
- 8:55 What habit building skills do we have in our life to fit our schedule and goals?
- 12:34 Habit based strategies
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Client and Coach Roles in Nutrition Coaching
In this episode, I sit down and talk about the different roles in nutrition coaching. I discuss the different responsibilities of both client and coach in nutrition.
Episode Summary
- 1:20 Introduction
- 2:35 Self accountability
- 5:50 Challenges of self accountability
- 8:11 How can your coach help?
- 12:55 Communication is the key
- 14:58 Summary
- 15:45 Violet Coffee
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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How to Eat Around Your Menstrual Cycle If You Do 4-5 WODs Per Week
In this episode, I sit down and talk about nutrition during menstrual cycles. I discuss how you should eat during the different times of your cycle.
Episode Summary
- 1:00 Introduction
- 2:30 Why you should eat based on your cycle
- 3:50 The follicular phase nutrition
- 7:11 The luteal phase nutrition
- 11:15 Calorie intake tips
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Macros vs No Macros with Cheryl Nasso
In this episode, I sit down with Cheryl Nasso. We discuss nutrition, crossfit, and our backgrounds.
Episode Summary
- 0:47 Introductions
- 3:03 How did we get into Cross Fit?
- 4:36 What got us into nutrition coaching?
- 8:40 Thoughts on different diets for Cross Fit
- 11:36 Macros
- 24:47 Common things people are looking for in nutrition coaching and common mistakes
- 31:00 What do you like more about coaching, fat loss or preformance?
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Stay on track with Your CrossFit Nutrition - CBG Coach Maddie Medina
In this episode, I sit down with Maddie Medina. We discuss resilience and how to stay on track with your nutrition without sabotaging yourself.
Episode Summary
- 1:00 Guest and Topic Introduction: Maddie Medina
- 3:30 Self Sabotage
- 8:50 “Forbidden” Foods
- 13:07 How to Avoid Disruptions
- 21:10 Resilience Tips to Stay on Track
- 29:47 Change Gets Easier The More You Do It
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Memefortime Nutrition, ChatGPT & More!
In this episode, I sit down with Memefortime. We discuss nutrition, memes, and have fun with ChatGPT.
Episode Summary
- 1:01 Topic Introduction: Guest host Memefortime
- 2:25 ChatGPT fun
- 4:16 What it’s like to make content
- 10:00 Why invest in a coach?
- 13:45 Nutrition plan from ChatGPT
- 15:50 How did your memes start?
- 22:15 What has working with CBG been like?
- 25:30 What do you do with your free time now that you don’t track macros?
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Instagram: @MemfortimeMusic: The New Idea Store
Gmail: thenewideastore@gmail.com
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Want Fat Loss? Eat For Performance
In this episode, I discuss fat loss. I discuss why eating for performance will lead to fat loss.
Episode Summary
- 1:15 Topic Introduction: Eating for performance… for weight loss.
- 5:55 Eat like you are a crossfit athlete
- 10:00 An athlete doesn’t take away any specific macro
- 11:30 This is specific to crossfitters
- 14:00 Quit demonizing things
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Everything You Need to Know About Creatine
In this episode, I discuss creatine. I discuss how it affects you and why you should use it.
Episode Summary
- 1:00 Topic Introduction: Creatine
- 3:30 How does creatine work?
- 5:45 Does creatine cause weight gain?
- 8:42 Does creatine cause kidney or other failures?
- 10:30 How do I take creatine?
- 11:50 Timing for creatine
- 13:34 Who is creatine for?
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Intermittent Fasting… Probably Not
In this episode, I discuss intermittent fasting and what it is. I discuss if it is helpful to reach your goals.
Episode Summary
- 1:11 Topic Introduction: Intermittent Fasting
- 2:05 What is Intermittent Fasting?
- 4:11 Pros of Intermittent Fasting
- 6:31 Con 1: Importance of Protein
- 8:00 Con 2: Not Getting Enough Micronutrients
- 9:35 Con 3: Eating Disorder
- 14:39 Con 4: Not Many Studies For Women
- 17:45 Con 5: Effecting Your Energy Levels
- 19:57 Recap
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Lose Fat and Crush WODS Without Tracking Macros
In this episode, I discuss how to lose fat without tracking macros. I discuss how tracking macros is not sustainable and how to have success in a sustainable manner.
Episode Summary
- 1:11 Topic Introduction: The Scale
- 2:20 Why tracking macros doesn’t work long term
- 6:51 Calorie Deficit
- 11:14 How do you know your intake without tracking? (Calculation for protein)
- 18:00 Why is protein important?
- 20:00 How water affect your goals and how much you need
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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How to Overcome Your Excuses!
In this episode, I discuss excuses. I discuss how to overcome top excuses and reach your goals.
Episode Summary
- 1:26 Topic Introduction: Excuses
- 3:00 Excuse 1: I’m too busy
- 5:50 Excuse 2: I’m too tired
- 8:55 Excuse 3: I can’t afford it
- 15:10 Excuse 4: I’ll start tomorrow
- 19:37 Excuse 5: Self Sabotage
- 22:58 Habits Guide
- 24:07 Bonus Excuse: I don’t have time to log all my food
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Women vs. the Scale
In this episode, I discuss the scale and how it can be a great tool. I discuss why you shouldn’t use it to measure progress.
Episode Summary
- 1:40 Topic Introduction: The Scale
- 2:44 Why the scale is good
- 4:54 What is the magic number to be confident?
- 6:45 How to weigh in
- 8:30 Pictures to measure progress
- 11:30 Be objective not subjective
- 14:40 Why can the scale weight change?
- 27:00 The scale does not decide your worth
- 28:30 Do I need to weigh in everyday, or even at all?
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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How to Nail Your Nutrition for the 2023 CrossFit Open
In this episode, I discuss nailing nutrition for the CrossFit Open. I discuss how to improve your nutrition before the open without sabotaging yourself.
Episode Summary
- 2:14 Topic Introduction: What Can You Do Now to Prep for the CrossFit Open?
- 3:36 Don’t Make Drastic Changes
- 5:35 Carbs and Proteins
- 9:14 Sleep
- 11:40 Pre Workout
- 13:49 Don’t do Anything New
- 15:11 Stop Drinking
- 17:00 Make a Plan
- 20:00 Intra-Workout Carbs
- 23:00 Recap
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Nutrition Pyramid to Lose Body Fat and Crush Your Metcons
In this episode, I discuss the importance of the nutrition pyramid. I discuss how to organize your pyramid to lose body fat and build muscles.
Episode Summary
- 1:40 Topic Introduction: Nutrition Pyramid
- 6:41 Base of Pyramid: Calorie Deficit
- 9:09 How to Calculate Your Deficit
- 12:42 Second Pillar: Protein Intake
- 16:10 Third Pillar: Lifting Weights
- 19:25 Fourth Pillar: Sleep
- 22:10 Fifth Pillar: Cardio
- 28:12 Wrap Up
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Eat Carbs and Crush Your WODs!
In this episode, I discuss carbs. I discuss how carbs affect your body and your WODs.
Episode Summary
- 1:00 Topic Introduction: Carbs
- 3:17 What Do Carbs Do and Why Do We Need Them?
- 6:19 How Much Carbs Is Too Much?
- 10:00 Timing
- 14:24 Should You have Carbs Pre, Post, and Intra-Work Out?
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Eat Protein and Crush Your WODs!
In this episode, I discuss the importance of protein. I discuss how much protein you should eat and how protein can affect your results.
Episode Summary
- 1:54 Topic Introduction: Protein
- 2:36 Why Protein is Important
- 6:03 Rhabdo
- 8:00 Protein is an Upcycler
- 9:30 How Much Protein Should You Eat?
- 12:15 How Do I Hit My Protein Goals Without Tracking Macros?
- 18:30 How Much Protein Can My Body Process in a Meal?
- 20:00 Timing of Protein
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Body Recomposition Revisited
In this episode, I discuss body recomposition. I discuss who is more likely to obtain body recomposition and how to start body recomposition.
Episode Summary
- 0:45 Topic introduction
- 3:25 What is body recomposition?
- 4:55 Who’s more likely to obtain body recomp?
- 13:00 Pros of body recomposition
- 20:22 Calorie surplus?
- 22:04 Optimum protein range
- 24:30 Fitness
- 27:11 Sleep
- 28:05 Assessing results
- 29:50 Be patient
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Body Recomposition Revisited
In this episode, I discuss body recomposition. I discuss who is more likely to obtain body recomposition and how to go about body recomposition.
Episode Summary
- 0:45 Topic introduction
- 3:25 What is body recomposition?
- 4:55 Who’s more likely to obtain body recomp?
- 13:00 Pros of body recomposition
- 20:22 Calorie surplus?
- 22:04 Optimum protein range
- 24:30 Fitness
- 27:11 Sleep
- 28:05 Assessing results
- 29:50 Be patient
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Women V.S. The Scale
In this episode, I discuss how the scale can mess with your mind when you’re female. I provide tips to show that you're making progress on your goals.
Episode Summary
- 1:24 Announcements
- 2:00 Topic introduction
- 2:19 What is a scale?
- 3:00 Ovulation and Pre-Period/Menstruation
- 5:00 Brutal Training Week
- 6:19 Food/Bathroom Habits
- 8:40 Why to use the scale
- 9:35 Weekly Averages
- 11:00 Stress/Lack of Sleep
- 11:50 Pictures to see what changes are happening
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Women V.S. The Scale
In this episode, I discuss how the scale can mess with your mind when you’re female. I provide tips to show that you're making progress on your goals.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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3 reasons your body isn't changing despite how much you workout
In this episode, I explain why body changes aren’t showing even after putting in all the work. I also talk about how to fix these reasons to see results.
Episode Summary
- 1:23 Announcements
- 2:50 Topic introduction
- 3:55 Reason 1: Not enough protein or strength training
- 7:02 Reason 2: Not tracking intake
- 9:45 Reason 3: Not consistent enough
- 12:00 Summary
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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3 reasons your body isn't changing despite how much you workout
In this episode, I explain why body changes aren’t showing even after putting in all the work.
The CBG Radio TeamInstagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
-
Crush your WODs, lose body fat, and build muscle through habit formation
In this episode, I discuss habit formation for crossfitters and tips on how to form habits.
Episode Summary
- 1:30 Announcements
- 2:40 Topic introduction
- 3:50 Habit loops
- 7:15 Avoid an All or Nothing mentality
- 8:10 Reflect
- 9:06 Why habits are important
- 10:57 Be non-negotiable with things
- 12:59 Habit stacking
The CBG Radio TeamInstagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Crush your WODs, lose body fat, and build muscle through habit formation
In this episode, I discuss habit formation for crossfitters and how to keep them.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea StoreGmail: thenewideastore@gmail.com
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Why Your Nutrition Should Look Different if You do 4-5 WODs Per Week
In this episode, I discuss how cross fit nutrition looks different than most other people and go over the things that make us different depending on your goals.
Episode Summary
- 1:14 Introduction
- 3:05 It’s not just cutting calories, cutting too many calories can affect results and cause injury.
- 4:31 Cutting carbs as a CrossFitter makes it harder if it’s a drastic cut.
- 6:00 Protein is important for building muscle mass.
- 8:20 Stay hydrated and consume salt!
- 10:40Meal frequency is important.
- 11:55Nutrient intake, when does it matter?
- 14:14Creatinine!
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Why Your Nutrition Should Look Different if You do 4-5 WODs Per Week
In this episode, I discuss how cross fit nutrition looks different than most other people and go over the things that make us different depending on your goals.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin’s Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page
https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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How parents can prioritize family time, nutrition and crushing their WODs w/Kayla Kramer
In this episode, I sit down with Kayla Kramer. We touch on how you can better manage nutrition while also taking care of children.
Episode Summary
- 2:08 Introduction
- 3:30 Enjoy those foods that you really love.
- 6:50 Simple thing parents can do meal prep-wise.
- 13:30 The better you show up for your health the better you can show up for your kids.
- 16:16 Give yourself grace.
- 19:43Break the cycle, show your kids how to handle nutrition and fitness.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Private Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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How parents can prioritize family time, nutrition and crushing their WODs w/Kayla Kramer
In this episode, I sit down with Kayla Kramer. We touch on how you can better manage nutrition while also taking care of children.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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The Balance Between Alcohol and Your Goals
In this episode, I sit down and talk about alcohol. I touch on how alcohol can affect your goals and how to balance alcohol and reaching your goals.
Episode Summary
- 2:13 Introduction
- 3:39 Calories in Alcohol
- 5:07 Hunger Hormones are Affected by Alcohol
- 6:40 Mood Effects
- 8:30 Pick a Day That You Can Drink
- 9:32 Stay Hydrated
- 10:24 Be Mindful of Your Drinking
- 11:10 Write It Down
- 12:52 Make a Plan
- 13:25 Ask For Support
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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The Balance Between Alcohol and Your Goals
In this episode, I sit down and talk about alcohol. I touch on how alcohol can affect your goals and how to balance alcohol and reaching your goals.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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5 Ways to Nail Down Your Nutrition for The CrossFit Open
In this episode, I sit down and talk about getting ready for the Open. I touch on ways to nail down your nutrition to prepare for the open.
Episode Summary
- 2:50 Introduction
- 3:20 Do Not Make Any Drastic Changes With Your Nutrition
- 7:22 Nutrient Timing
- 20:14 Supplementation
- 24:52 Supplements Beneficial To A Performance Athlete And How To Incorporate Them
- 28:14 Do Not Eat At A Caloric Deficit
- 29:00 Overview/Summary
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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5 Ways to Nail Down Your Nutrition for The CrossFit Open
In this episode, I sit down and talk about getting ready for the Open. I touch on ways to nail down your nutrition to prepare for the open.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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DNA nutrition and why females should focus on building muscle w/ Justyna Dapuzzo
In this episode, we sit down and talk about how DNA nutrition and gender changes things. We go over how DNA can affect your nutrition and why muscle gain is important for females.
Episode Summary
- 2:00 Introductions
- 3:13 What is DNA? How it affects our nutrition/goals.
- 6:48 DNA Testing and Nutrition
- 10:16 Why you should focus on muscle gain.
- 14:04 What to focus on to gain muscle.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 2:00 Introductions
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Throwback Podcast: Holiday Nutrition Tips for
In this throwback episode, we sit down with Tracy Tucker about the holidays. We go over how to eat and be mindful of your goals over the holidays.
Episode Summary- 0:11 Introductions
- 2:01 Crossfit games update
- 4:05 Is it okay to eat high calorie foods during the holidays?
- 10:20 Having a plan/being mindful
- 12:15 Tips to be mindful
- 16:11 Alcohol during the holidays and the raisin experiment
- 20:10 Holidays and quarantine mindset
- 24:50 Remember your weight is not indicative of your progress
- 28:44 Female hormones and weight
The CBG Radio Team
Instagram: @cbg_online_nutrition
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
Gmail: consistencybreedsgrowth@gmail.com
Tracy Tucker
Email: Tracy@syracusesweatclub.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 0:11 Introductions
-
Throwback Podcast: Holiday Nutrition Tips
In this throwback episode, we sit down with Tracy Tucker about the holidays. We go over how to eat and be mindful of your goals over the holidays.The CBG Radio Team
Instagram: @cbg_online_nutrition
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
Gmail: consistencybreedsgrowth@gmail.com
Tracy Tucker
Email: Tracy@syracusesweatclub.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Why Your WODs Make You Binge Eat and What To Do About It
In this episode, I sit down and talk about why you binge eat. I touch on why this is bad and how to cut out binge eating.
Episode Summary
- 3:10 Introduction
- 4:36 What is a binge cycle/binge eating?
- 9:30 Tip 1: Quit buying foods you binge on.
- 11:10 Tip 2: Have good meals filled with nutrient filled foods.
- 19:50 Tip 3: Step outside of yourself.
- 21:30 Tip 4: Form habits around not binge eating, be mindful.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Why Your WODs Make You Binge Eat and What To Do About It
In this episode, I sit down and talk about why CrossFitter binge eat. I touch on why this is bad and how to cut out binge eating.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Why you should avoid the next Whole30 diet challenge at your gym
In this episode, I sit down and talk about why you should avoid things like the Whole30 diet at your gym. I touch on why these diets are not going to get you to where you want to be.
Episode Summary
- 3:30 Introduction
- 7:30 Rules of Whole30
- 12:00 Why was Whole30 created/Why you should do it once
- 13:30 Reason 1 why you don’t want to do it more than once: Restricting diets are not helping you
- 17:30 It’s not sustainable. Restriction causes a negative feedback loop.
- 19:13Reason 2: Reset or detox=/=Whole30
- 22:51Reason 3: Carbohydrates
- 26:22Recap
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 3:30 Introduction
-
Why you should avoid the next Whole30 diet challenge at your gym
In this episode, I sit down and talk about why you should avoid things like the Whole30 diet at your gym. I touch on why these diets are not going to get you to where you want to be.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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5 Pillars of building muscle for female
In this episode, I sit down and talk about why and how female want to build muscle. I touch on different pillars that help to build muscle.
Episode Summary- 1:55 Introduction
- 3:20 Why is this so important for females?
- 10:26 Making sure you’re getting 3-4 extra 45 minute sessions of strength training
- 13:25 Nutrition
- 16:12 Sleep and Recovery
- 19:10 Supplements
The CBG Radio TeamInstagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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5 Pillars of building muscle for females
In this episode, I sit downand talk about why and how female CrossFitters want to build muscle. I touch on different pillars that help to build muscle.
The CBG Radio TeamInstagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea StoreGmail: thenewideastore@gmail.com
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5 Ways to quit tracking macros and still reach your goals
In this episode, I sit down and talk about reaching goals without macros. Secrets and exit strategies are discussed.
Episode Summary
- 1:58 Introduction
- 4:20 Tip 1: Macro Cheat Sheet
- 6:00 Tip 2: Track with flexibility
- 8:20 Tip 3: Eat completely untracked meals
- 10:30 Tip 4: Have untracked days
- 12:45 Tip 5: Take pictures of your meals
- 14:34 Bonus Tip: Take a tracking break
- 16:30 Recap
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 1:58 Introduction
-
5 Ways to quit tracking macros and still reach your goals
In this episode, I sit down and talk about reaching goals without macros. Secrets and exit strategies are discussed.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Functional Fitness Nutrition K.I.S.S. (Keep It Simple Stupid)
In this episode, I sit down and talk about managing your nutrition in an easy way, especially for Crossfit. Keep it simple!
Episode Summary
- 1:55 Introduction
- 5:54 Step 1: Realize you are different
- 9:38 Step 2: Prepare your own food
- 11:50 Step 3: Consistence
- 13:34 Recap
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 1:55 Introduction
-
Functional Fitness Nutrition K.I.S.S. (Keep It Simple Stupid)
In this episode, I sit down and talk about managing your nutrition in an easy way, especially for Crossfit. Keep it simple!
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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In this episode, I sit down and talk about the 5 reasons weight you lost comes back. I provide tips to avoid regaining the weight.
Episode Summary
- 2:58 Introduction
- 5:02 Reason 1: Ego Depletion
- 9:00 Reason 2: Lifestyle Habits
- 13:25 Reason 3: Hormones
- 16:36 Reason 4: Food Restrictions
- 20:11 Reason 5: Fat Cell Hyperplasia
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 2:58 Introduction
-
In this episode, I sit down and talk about the 5 reasons weight you lost comes back. I provide tips to avoid regaining the weight.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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75 Hard - The Good, The Bad, & The Ugly
In this episode, I sit down and talk about 75 Hard. I talk about benefits and downsides to this program and if it could be right for you.
Episode Summary
- 2:44 Introductions
- 3:25 Overview of 75 Hard Program
- 8:57 The Good – Inexpensive, Nutrition, Fitness
- 10:39 The Bad – Time Period, No Exit Strategy, Harder To Keep Results
- 16:36 The Ugly – Issues With Choose A Diet, Progress Pictures Problems, Doesn’t Consider People’s Past With Exercise And Food
- 22:30 Figure Out What Would Be Sustainable For YOU!
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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75 Hard - The Good, The Bad, & The Ugly
In this episode, I sit down and talk about 75 Hard. I talk about benefits and downsides to this program and if it could be right for you.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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In this throwback episode, I sit down and talk with Saxon Panchik. This episode was the second episode we ever posted following Saxon’s 9th place finish in the CrossFit Games back in 2019 and his plan to prepare for the 2020 CrossFit Games.
Follow Saxon on Instagram: @saxon_panchik
Episode Summary
- 1:55 Introductions
- 3:00 Ten Year Plan?
- 4:40 Benefits of a Clean Gym
- 6:15 Will CrossFit Survive in the "New" Format?
- 9:10 Rogue Takeover of CrossFit Games?
- 11:30 How Does 9th Place Feel?
- 14:50 The Mental Side of the Cuts at the CrossFit Games
- 16:36 Food Timing Between Events at The CrossFit Games
- 19:00 What Will it Take to Beat Scott
- 22:00 Justin Calls his Shot vs. 9th Fittest Man on the Planet in Open Workout 20.1
- 23:00 Managing Lactose Sensitivity
- 26:00 The Typical Meal Plan for a Day
- 28:30 Typical Macronutrient Breakdown
- 30:18 Saxon's Breakdown of Supplements
- 31:23 The Intrinsic Diet for all athletes
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 1:55 Introductions
-
Justin Interviews Saxon Panchik, the 9th Fittest Man on Earth
In this throwback episode, I sit down and talk with Saxon Panchik. This episode was the second episode we ever posted following Saxon’s 9th place finish in the CrossFit Games back in 2019 and his plan to prepare for the 2020 CrossFit Games.
Follow Saxon on Instagram: @saxon_panchik
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
-
In this episode, I sit down and talk about problems with the paleo diet. I talk about some pros to paleo and different issues you may encounter using the paleo diet if you're not trying to get to the cross fit games.
6 week summer camp nutrition challenge
Episode Summary
- 3:45 Introductions
- 4: 00 What is the Paleo diet?
- 5:25 Good things about a Paleo Diet
- 7:26 Paleo diet basics
- 11:13 Carbs are not the enemy
- 15:02 Difficult to refuel effectively
- 16:20 Food restriction isn't the answer
- 20:30 Summary
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 3:45 Introductions
-
In this episode, I sit down and talk about problems with the paleo diet. I talk about some pros to paleo and different issues you may encounter using the paleo diet if you're not trying to get to the cross fit games.
6 week summer camp nutrition challenge
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
-
In this episode, I sit down and talk about protein. I talk about 5 myths about protein and what the truth is about these myths, from when you should have proteins and if age has anything to do with it.
6 week summer camp nutrition challenge
Episode Summary
- 3:17 Introductions
- 3:54 What are proteins?
- 7:19 Myth 1: You don’t need protein for breakfast
- 8:57 Myth 2: All proteins are created equal
- 12:00 Myth 3: Age doesn’t matter when it comes to your protein needs
- 16:18 Myth 4: Activity level doesn’t impact protein needs
- 19:30 Myth 5: Too high protein diets can cause kidney damage
- 21:27 Summary
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 3:17 Introductions
-
In this episode, I sit down and talk about protein. I talk about 5 myths about protein and what the truth is about these myths, from when you should have proteins and if age has anything to do with it.
6 week summer camp nutrition challenge
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
-
In this episode, I talk about different reasons why you might not be losing body fat despite doing WODs 4-6x per week.
6 week summer camp nutrition challenge
Episode Summary
- 4:19 Introductions
- 7:15 Your portions are bigger than you think they are
- 10:36 Physical activity
- 13:03 Changing your exercise routine
- 16:26 Thinking about improving the amount of muscle mass
- 19:00 Looking at the scale/ditch the scale
- 21:00 Summary/Swole-y Grail
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 4:19 Introductions
-
In this episode, I talk about different reasons why you might not be losing body fat while continuing to do WODs 4-6x per week
6 week summer camp nutrition challenge
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
-
In this episode, I sit down and talk with Kasey Orvidas PhD. We talk about the kind of mindset needed for weight loss and how to get that mindset.
Instagram: @Coachkaseyjo and @kjocoaching
Website: https://www.kjocoaching.com/
Tik Tok: Coachkaseyjo
Episode Summary
- 1:57 Introductions
- 5:21 Importance of mindset for fat loss
- 8:40 Is mindset a behavioral thing or is it a physiological thing?
- 11:42 Growth vs fixed mindset examples
- 16:20 Different mindsets in different areas?
- 21:00 Why wanting something badly doesn’t equal success
- 25:50 Genetics and a growth mindset?
- 30:30 Continuing education for coaches
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 1:57 Introductions
-
In this episode, I sit down and talk with Kasey Orvidas PhD. We talk about the kind of mindset needed for weight loss and how to get that mindset.
Instagram: @Coachkaseyjo and @kjocoaching
Website: https://www.kjocoaching.com/
Tik Tok: Coachkaseyjo
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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In this episode, I sit down and talk about how calories are burned. I talk about the science behind burning calories and Total Daily Energy Expenditure.
Episode Summary
- 1:57 Introductions
- 4:00 Total Daily Energy Expenditure (TDEE)
- 5:57 Types of energy expenditure
- 6:56 Non-Exercise Activity Parthenogenesis (NEAT)
- 9:32 Actual Physical Activity
- 13:48 Basal Metabolic Rate (BMR)
- 18:25 Thermic Effect of Food (TEF)
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 1:57 Introductions
-
In this episode, I sit down and talk about how calories are burned. I talk about the science behind burning calories and Total Daily Energy Expenditure.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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You are what your grandparents ate? DNA Nutrition
In this episode, I sit down and talk about DNA nutrition. I talk about how our DNA affects what nutrition we need.
Episode Summary
- 1:57 Introductions
- 2:53 Nutritionomics, what is it?
- 4:00 Epigenetics
- 10:00 Proteins and gene variants
- 15:35 How does this affect obesity, weight loss, and behavior change?
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 1:57 Introductions
-
You are what your grandparents ate? DNA Nutrition
In this episode, I sit down and talk about DNA nutrition. I talk about how our DNA affects what nutrition we need.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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Should You Eat Like Mat Fraser? with Coach Emily Wagener RD
In this episode, I sit down with Coach Emily Wagener RD and we talk about if you should eat like Mat Fraser. We discuss the benefits, the cons and if it’s something you should do.
Emily’s Instagram: @emswags.rd
Episode Summary
• 2:43 Introductions
• 5:00 What are some of the post work out options
• 12:50 Nutrient timing for performance athletes
• 19:25 Fiber near fitness?
• 23:10 Are there target macros for athletes at different weights?
• 30:50 Supplements
• 38:00 Where to find/outro
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com
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In this episode, I sit down with Coach Emily Wagener RD and we talk about if you should eat like Mat Fraser. We discuss the benefits, the cons and if it’s something you should do.
Emily’s Instagram: @emswags.rd
The CBG Radio TeamInstagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com
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5 Ways to Nail Down Your Nutrition for The Open
In this episode, I sit down and talk about getting ready for the Open. I touch on ways to nail down your nutrition to prepare for the open.
Episode Summary
- 2:50 Introduction
- 3:20 Do Not Make Any Drastic Changes With Your Nutrition
- 7:22 Nutrient Timing
- 20:14 Supplementation
- 24:52 Supplements Beneficial To A Performance Athlete And How To Incorporate Them
- 28:14 Do Not Eat At A Caloric Deficit
- 29:00 Overview/Summary
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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In this episode, I sit down and talk about getting ready for the Open. I touch on ways to nail down your nutrition to prepare for the open.
The CBG Radio TeamInstagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
-
Losing Body Fat or Gaining Muscle Mass?
In this episode, I sit down and talk about muscle gain and fat loss. I touch on the difficulties of losing body fat and gaining muscle mass and how to do both.
Episode Summary
- 1:56 Introduction
- 3:05 Is it easier to lose body fat or gain muscle mass?
- 4:22 How to gain muscle mass
- 8:22 Give you body a reason to grow/what can cause difficulty gaining muscle mass
- 13:16 How we gain body fat
- 14:10 What should targets be for gaining muscle mass and losing body fat
- 15:20 What makes fat loss easier and harder
- 18:19 What makes things harder and easier to gain muscle mass
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
-
Losing Body Fat or Gaining Muscle Mass?
In this episode, I sit down and talk about muscle gain and fat loss. I touch on the difficulties of losing body fat and gaining muscle mass and how to do both.
The CBG Radio TeamInstagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
-
The 10 Worst to Best Diets Ranked
In this episode, I sit down and talk about the best and worst diets. I touch on the Keto diet, Intermittent fasting, and other diets and talk about what is good and bad about them.
Episode Summary
- 1:28 Introduction
- 2:48 Standard American Diet
- 6:03 Cleanse Diets
- 8:25 Keto Diet
- 11:50 Carnivore Diet
- 13:31 Vegan Diet
- 16:00 Whole 30/Paleo
- 17:54 Intermittent Fasting
- 21:11 Mediterranean Diet
- 22:35 Macros/Intuitive Eating
- 24:58 Customized Approach
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 1:28 Introduction
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The 10 Worst to Best Diets Ranked (10 Minute Episode)
In this episode, I sit down and talk about the best and worst diets. I touch on the Keto diet, Intermittent fasting, and other diets and talk about what is good and bad about them.
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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How have we learned to dislike our bodies with Kate Gordon
In this episode, Kate Gordon and I sit down and talk about body image. We talk about how we learn to dislike our bodies and changes to the CrossFit opens.
CrossFitter with a Sign Instagram
Episode Summary
- 1:54 Introductions
- 2:39 Australia vs US trivia
- 6:35 CrossFitter with a Sign
- 9:19 Kate’s competitive career
- 14:27 What are things people have done/should be doing to prepare for The Open?
- 23:00 Body Image, why do we hate our bodies?
- 29:00 How does someone get to the point of not feeling insecure?
- 35:14 Are there more complex issues when it comes to body image?
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 1:54 Introductions
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The Intersection of childhood nutrition and COVID-19 with Erin Comollo EdD
In this episode, Erin Comollo EdD and I sit down and talk about childhood nutrition. We talk about the effects of COVID-19 on children’s diets as well as childhood obesity.
Episode Summary
- 1:56 Introductions
- 4:30 Current state of childhood obesity and effects of childhood obesity
- 10:00 Factors of childhood obesity
- 13:40 What is food insecurity?
- 17:00 What is NJ Health and Kids doing to help with childhood obesity?
- 22:15 What can families be doing better to get healthier meals?
- 34:30 Do people with obesity not have personal responsibility?
- 39:30 COVID-19 and obesity
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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How to Start Losing Body Fat in 2021
In this episode, Justyna and I sit down and talk about how to lose body fat. We go over tips, tricks, and the science to lose body fat.
Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
Episode Summary
- 1:57 Introductions
- 3:11 Tip One: Drink more water
- 6:00 How much water should you drink?
- 7:40 Tip Two: Walk 10k steps a day
- 10:00 Tip Three: Eliminate liquid calories, alcohol, and processed foods
- 16:35 Tip Four: Eat more protein
- 19:50 Tip Five: Sleep
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 1:57 Introductions
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Dr. Jake Glanville from the Netflix Docuseries "Pandemic: How to Prevent an Outbreak"
In this episode, we sit down with Dr. Jake Glanville. We talk about the intersection of science and business, as well as the Covid-19 virus.
Centivax Youtube: Centrivax
Centivax Instagram: @Centivax
Centivax Website: https://www.centivax.com
Centivax Twitter: @Centivax
Episode Summary
- 0:20 Introductions
- 1:19 What keeps you most busy
- 2:30 Did you always think you’d be a business owner?
- 6:40 Intersection between science and business/empowering employees and interns
- 9:30 Centivax focus of Covid-19
- 17:00 Disappearing infections, can we add Covid-19 to this list?
- 21:21 Potential treatments for Covid-19
- 33:25 Latent Coronavirus?
- 44:30 Why you should get the CoronaVirus vaccine
- 57:00 Why are certain groups affected more by this disease?
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
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The Intersection Between Functional Fitness and Business -Jacob Heppner
In this episode, we sit down with Jacob Heppner. We talk about different businesses owned by Jacob that can cross over to Functional Fitness.
Jacob Heppner
Instagram: jheppner66
Episode Summary
- 0:19 Introductions
- 0:36 Julian Micheal’s video
- 5:00 The Barn
- 7:24 Grit Performance
- 11:00 Re-branding and forming business relationships
- 16:10 Functional Eating
- 23:00 Stream Fitness
- 37:45 Ignite
- 48:15 Advice for the up and coming athletes
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 0:19 Introductions
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The Power of the Female Physiology-Emily Abbott
In this episode, we sit down with Emily Abbott. We talk about how to use female physiology and how to use it to help improve yourself.
Emily Abbott Website
https://www.emily-abbott.com/psychedelic-gypsy
Instagram: @emily.ann.abbott
Episode Summary
- 0:20 Introductions
- 2:15 How Emily’s journey in Cross fit ended
- 11:12 The female physiology
- 14:30 Using your cycle to adjust your training
- 20:00 Unlocking levels of performance. Is birth control a hindrance?
- 25:00 Long term effects of birth control
- 33:30 Female living in an emasculated world, embracing our femininity
- 35:15 Covid mentalities/what life is about
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 0:20 Introductions
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Dear Jillian Michaels - with Coach Chris Guerrero
In this episode, we sit down with Coach Chris Guerrero. We talk about a video that Jillian Michaels put out about CrossFit and address things she got wrong and things she got right. We are not here to bash anyone.
Westchester Fit
Instagram: @coach_chris_guerrero
Episode Summary
- 1:16 Introductions
- 4:25 “Taking advance fitness modalities, gymnastics, and Olympic lifts.” Are these for elite athletes?
- 11:50 “The barrier to entry in CrossFit is too small.”
- 24:36 “I don’t understand the trainer logic to me... it seems like beating, after beating, after beating.”
- 35:17 “When you have exercises that are so technical, like Olympic lifts and gymnastics, why are you doing them for time?”
- 45:48 “Every friend that I’ve had in CrossFit has had a serious injury.”
- 53:20 “Honestly I think you need someone with a degree, your coach should have a degree in exercise science.”
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 1:16 Introductions
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In this episode, we sit down with Lauren Burkowski MS about gut health. We talk about how the gut works and how nutrition affects it.
Episode Summary
- 0:15 Introductions
- 2:09 How Lauren got started
- 7:30 How digestion works
- 12:45 Why did gut heath get looked over for so long?
- 17:15 Causes of gut issues
- 20:30 Losing weight without gut issues
- 22:45 Chemicals and perspectives that contribute to gut issues
- 33:10 Autoimmune vs intolerance vs sensitivity
- 40:50 How gut health and microbiota affect weight loss and mass loss
- 44:00 How alcohol affects the gut
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
Gmail: consistencybreedsgrowth@gmail.com
Lauren’s Instagram: @nontoxnutrition
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 0:15 Introductions
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In this episode, we sit down with Tracy Tucker about the holidays. We go over how to eat and be mindful of your goals over the holidays.
Episode Summary
- 0:11 Introductions
- 2:01 Crossfit games update
- 4:05 Is it okay to eat high calorie foods during the holidays?
- 10:20 Having a plan/being mindful
- 12:15 Tips to be mindful
- 16:11 Alcohol during the holidays and the raisin experiment
- 20:10 Holidays and quarantine mindset
- 24:50 Remember your weight is not indicative of your progress
- 28:44 Female hormones and weight
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
Gmail: consistencybreedsgrowth@gmail.com
Tracy Tucker
Instagram: @TracyTucker_CFS
Email: Tracy@syracusesweatclub.com
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 0:11 Introductions
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Mobility Myth Busters with Dr. Nicole Woodard
In this episode, we sit down with Dr Nicole Woodard DPT, OCS and talk about mobility. We talk about what mobility is and how it affects performance.
Episode Summary
- 0:08 Introductions
- 3:41 What is mobility?
- 10:00 Loss of movement systems
- 16:17 Could the squat disappear?
- 19:40 How mobility affects performance
- 26:30 How does mobility recruits the maximum amount of muscle mass?
- 32:30 Are the benefits to use foam rollers, lacrosse balls, and other percussion machines?
- 38:22 What to do when you have mobility restrictions
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
Gmail: consistencybreedsgrowth@gmail.com
Dr Nicole Woodward
Email: nicole@mobilityathletes.com
Text: 618-553-6798
Instagram: @mobilityathletes
Facebook Group: Mobility Athletes
Music: The New Idea Store
Gmail: thenewideastore@gmail.com
- 0:08 Introductions
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In this episode, we sit down and we continue our discussion on why macros suck. We discuss the alternative to counting macros.
Episode Summary
• 0:10 Introductions
• 0:53 Recap of part 1
• 1:55 Intuitive eating/intrinsic diet vs. macros
• 6:00 Being in control
• 9:06 How to start intuitive eating/intrinsic diet
• 12:10 Methods/metrics for intuitive eating
• 16:00 Continuing without a coach
• 17:00 The benefit of re-feed/cheat meals
• 19:00 Mental aspect of intuitive eating/intrinsic diet
• 20:00 DNA and intuitive eating/intrinsic diet
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com
Message #management-chat -
In this episode, we sit down and talk about why macros suck. We go over some of the benefits of macros and why they aren’t the best way to go about weight-loss and growth.
Episode Summary
• 0:17 Introductions
• 1:23 Justyna’s experience with macros
• 2:08 Issues with macros/My Fitness Pal
• 3:40 Why we don’t use macros
• 5:49 Why calculating macros is good for beginners
• 7:47 What most people don’t realize about science/nutrition
• 11:04 Things coaches need to keep in mind for athletes
• 14:23 Everything comes back to sustainability
• 16:44 Listen to your body
• 18:12 Unhealthy food behaviors
• 20:00 What to look for in a nutrition coach
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, we sit down with Erica Lauren and speak about eating disorders. Erica shares with us her part of her story with eating disorders and how she gained the “Food for Fuel” mentality.
Episode Summary
• 0:23- Introductions
• 1:25- What is an eating disorder?
• 3:30- Triggers/PTSD
• 4:52- Where could eating disorders come from?
• 10:01- Relationship with the disorder
• 12:45- Diets as youth
• 15:40- Physiological issues with eating disorders
• 21:20- Take away from working with CBG
• 29:00- Harm of tracking apps and emotional components to weight loss
• 34:40- How to own the behavior, are they ready?
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, I sit down once again with Sam Kwant and talk about his training regiment, diet, and preparation for the 2020 CrossFit Games in Aromas. Sam also gives us details on Phase 1 of the CrossFit Games from his perspective, biggest competitors, and the future of CrossFit during and post pandemic.
Episode Summary- 0-0:22 Introductions
- 0:50 Preparation for Crossfit games qualifications
- 4:30 Nutrition with CBG
- 8:20 Row and rankings
- 10:26 Friendly Fran
- 11:53 Handstand hold
- 14:11 How Sam figured out he was good at Crossfit & who he trains with
- 16:00 Front squat & support system
- 17:14 What’s it going to take to podium at Aromas
- 19:32 Payouts, how to help grow competitive side of the sport grow
- 21:00 Handling the competition being completely online
- 24:00 Summary of all the events
The CBG Radio Team
Instagram: @cbg_online_sports
Justin's Instagram: @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin and Justyna tackle a riddle, wrapped in a mystery, inside an enigma: Body Recomposition. Here, they discuss the basic premise and scientific literature surrounding the balancing act of adding muscle while simultaneously losing fat.
Episode Summary- 0-2:40 Promos & Sponsors
- 03:30 What is body recomposition?
- 05:15 Who has had success with this approach?
- 07:30 MSTN gene & implications
- 13:45 How is body recomp being examined?
- 17:30 Disadvantages to the main approaches
- 18:50 Funding bias within the academic research
- 19:30 Training modalities for body recomp
- 21:40 Calipers & photos don’t lie
- 22:30 Nutrition side of body recomp
- 24:30 Energy balance may not be the full story
- 25:00 Hormones are a huge component in body recomp
- 27:00 Caloric surplus & high protein for body recomp
- 28:50 A finicky metabolism and caloric surplus considerations
- 31:00 Protein reigns supreme
- 33:00 The “window of opportunity”
- 35:00 Carbs are important for higher level athletes & body recomp
- 38:00 Protein supplements for body recomp
Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
GenoPalate (United States Only)
Use Promo Code: "CBG"
Xendurance-Shop Through This Link!!
DadBod Fitness Online Programming
The Starving Podcast Team
Instagram: @cbg_radio
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: consistencybreedsgrowth@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episodes, Jordan (yes, we found him) interviews Justin about the founding of the online competition and scholarship program of Foster Fit. The aim of Foster Fit is to provide children and teens in foster care with scholarships in the form of a 1 year paid membership to CrossFit Gyms in an effort to provide health, stability and overall emotional wellness through exercise in a community setting.
Register for the online Foster Fit Competition (Nov.16-21) with the links below!!
Foster Fit Scholarship Fund on GoFundMe
Foster Fit Competition Website
FosterFit Instagram @Foster__Fit
Episode Summary- 0-2:30 Promos & Sponsors
- 03:30 What is Foster Fit?
- 08:15 What is the overall mission of Foster Fit?
- 15:00 What are the fundraising goals & what will they be contributed towards?
- 17:00 What have been the challenges with forming Foster Fit?
- 27:45 What are the criteria for the scholarship?
- 30:30 Who can help and how to reach Foster Fit?
- 32:00 Justin’s personal motivation for creating Foster Fit
- 35:30 How to register, donate and compete for Foster Fit
Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
GenoPalate (United States Only)
Use Promo Code: "CBG"
Xendurance-Shop Through This Link!!
DadBod Fitness Online Programming
The Starving Podcast Team
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin interviews Tracy Tucker, MS about her approaches to nutrition and sports coaching through the FoodRX program at CrossFit Syracuse and part of the wider Syracuse Sweat Club.
Tracy Tucker can be reached at:
Her website
Instagram: @tracytucker_cfs
tracy@crossfitsyracuse.com
Episode Summary- 0-02:00 Sponsors & Promotions
- 04:50 What are ways to incorporate client feedback into programming?
- 10:00 Giving clients tools that result in learning, vs. dependency.
- 13:00 The “Do Not Harm” Methodology
- 16:30 Food isn’t inherently “good” or “bad”
- 18:30 Plans: adjust/change/re-formulate
- 21:00 Planning ahead. Did you win or learn?
- 24:00 Portion size vs. tracking with application
- 30:00 The bridge between performance & health-Assessments
- 35:00 Don’t assume what a client may know
- 38:00 1:1 coaching & building connections
- 39:00 Transformation photos?
- 42:00 Social media as a tool & accountability measures
- 43:50 Mind your business, mind your plate
- 46:00 Transformation photos as unidimensional
- 49:50 Development, motivation & life-style changes
- 57:30 1:1 coaching vs. downloadable, “cookie cutter” models
- 59:30 Group atmosphere is beneficial
- 1:00:00 Provide an exit strategy!
- 1:05:00 Transparency, expectations & communication
- 1:10:00 Tracy’s Contact Info
Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
GenoPalate (United States Only)
Use Promo Code: "CBG"
Xendurance-Shop Through This Link!!
DadBod Fitness Online Programming
The Starving Podcast Team
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin and Justyna interview one of the co-founders of GenoPalate, Dr. Sherry Zhang. Here, they discuss what comprises a GenoPalate report, how it is constructed and how it is used to make informed dietary choices.
GenoPalate
Instagram
Twitter
Facebook
Email: hello@genopalate.com
Episode Summary- 0:00–02:05 Sponsors & Promos
- 2:50 Who is Dr. Sherry Zhang & What is GenoPalate?
- 4:20 What is the mission of GenoPalate?
- 8:00 Your custom genetics provides a chance for optimization
- 9:35 Genetic history: client concerns, safety and privacy.
- 13:30 How can the GenoPalate report be utilized for weight loss goals?
- 16:50 Can the GenoPalate report inform clients to allergies & intolerances?
- 21:10 Will maternal diet during pregnancy impact the DNA profile of your offspring?
- 24:25 Are there genes that may make someone predisposed to one or more autoimmune diseases?
- 31:00 What is the future of GenoPalate reports and genomic sequencing, more widely?
- 35:00 What would be the most beneficial genes to add to the GenoPalate report?
Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
GenoPalate (United States Only)
Use Promo Code: "CBG"
Xendurance-Shop Through This Link!!
PermaSleep-Shop Through This Link!!
Or: Use "CBG75" for 75$ off any mattress
DadBod Fitness Online Programming
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin interviews the owners of Branford CrossFit, South Madison CrossFit and founders of the wider NATION Athletics, Craig Kenney and Aj Alessi. They discuss the business side of owning multiple CrossFit affiliates and the community that keeps NATION Athletics invigorated and innovative during the COVID-19 pandemic.
Craig is a 3x CrossFit Games athlete (individual and team) and Aj is the head coach of the lacrosse team at Notre Dame West Haven, where he has received numerous coaching accolades. They can be reached at:
NATION Athletics
FaceBook
Branford CrossFit
South Madison CrossFit
Instagram
@branford_crossfit
@s_madisoncrossfit
Episode Summary- 0-2:00 Promos & Sponsors
- 3:00 Membership
- 4:25 How did you retain members when the pandemic first hit?
- 7:30 Increased Options
- 8:45 Smaller Groups for effective coaching
- 10:45 Was there an adjustment in pricing during the pandemic?
- 12:20 What are the current restrictions for gyms in Connecticut?
- 15:45 Gym-Wide & Personal Responsibility
- 18:00 Be Selfless
- 19:20 What are other services being offered to innovate in the “new normal”?
- 27:35 After Re-Opening, Be wise!
- 29:38 Quality, not quantity
- 30:30 Class Considerations (Timing, Size & “Feel”)
- 33:00 It’s About Community
Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
Genopalate (United States Only)
Use Promo Code: "CBG"
Xendurance-Shop Through This Link!!
PermaSleep-Shop Through This Link!!
Or: Use "CBG75" for 75$ off any mattress
DadBod Fitness Online Programming
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin interviews the newest coach at Consistency Breeds Growth, Justyna Dapuzzo, MS., about her epigenetics research and how she applies it to her individualized coaching style for her athletes.
Justyna can be contacted at:
jmdapuzzo@gmail.com or at Consistency Breeds Growth
Follow Justyna on Instagram:
@justyna.dapuzzo
@justinamarie.nutrition
Episode Summary- 0-2:30 Info & Promos
- 05:55 DNA Info Readily Available
- 07:25 Justyna Explains her research around BPA
- 10:05 BPA Fat Solubility & Processed Food
- 11:30 Changing Paradigm with Saturated Fats
- 15:00 Confounding Factors in Epigenetic Research
- 16:00 Statistical Significance & Study Considerations
- 17:05 What is DNA & What Environmental Factors Impact It?
- 19:00 Protein For Muscle AND DNA!!
- 20:25 Specific Genes & Food Associations
- 24:00 Non-Specific Coaching & Obsolescence
- 25:00 Keto, As An Example
- 28:00 Study & Sample Size, Funding & Long-Term Considerations
- 30:00 Epigenetics
- 32:00 Gene Profiles, Training and Informed Performance
- 42:00 How To Get In Contact with Justyna
Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
Genopalate (United States Only)
Use Promo Code: "CBG"
Xendurance-Shop Through This Link!!
PermaSleep-Shop Through This Link!!
Or: Use "CBG75" for 75$ off any mattress
DadBod Fitness Online Programming
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin interviews 3x Games athlete Sam Kwant about his preparations for the coming Games and discusses the need for competitive athletes to be compensated as such in what can arguably be described as the deepest voice on the Podcast to date.
Follow Sam on Instagram
Episode Summary- 0:00-3:30 Promos & Codes
- 04:15 Get Sleep!!
- 06:15 Scheduling Sleep & Kids
- 09:15 Full Time Athlete (2+ sessions/day) & Nutrition
- 11:10 Iron Deficiency & Performance
- 13:45 Changes in CrossFit Community
- 16:50 CCF Games Updates??
- 17:30 COVID Testing at the CF Games
- 20:15 Athletes & Payment? Prizes? Payouts?
- 22:00 Athlete Branding
- 23:30 UFC Sponsor & Payment System
- 25:50 Brand Awareness for Sponsors
- 26:40 Salary vs. Sponsors
- 29:10 Business Managers for Athletes
- 31:30 Think of Yourself as a Business
- 33:15 Injury & Insurance Coverage through CF HQ?
- 35:30 Training Schedule & Demands
- 36:40 Retirement?
- 39:00 We’re Beyond Brand Ambassadors Now
- 42:00 Building A Support Team
Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
Genopalate (United States Only)
Use Promo Code: "CBG"
Xendurance-Shop Through This Link!!
PermaSleep-Shop Through This Link!!
Or: Use "CBG75" for 75$ off any mattress
DadBod Fitness Online Programming
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode Justin interviews Dr. Jeremy Scott Dinkin, D.C. regarding the nature of Chiropractic medicine as well as the integrative (p)rehabilition approach for the athletes and general patients Dr. Dinkin treats in his practice.
Dr. Dinkin's practice, RSM Sports Medicine & Rehabilitation, can be found here.
Episode Summary- 0:00 Promos & Sponsors
- 4:13 What is Chiropractic Medicine?
- 7:30 Two Schools of Chiropractic Medicine
- 10:00 The Multi-Faceted Toolbox
- 12:35 Preventative Medicine & Adjustments
- 14:00 Diagnostic Approach
- 16:00 Referred Pain & Discomfort
- 17:25 Addressing “Root Causes”
- 18:25 Biomechanics!!
- 19:20 Path of Least Resistance
- 20:45 Applies To Rehabilitation
- 21:30 For Strength or Stability?
- 22:30 Shoulder Stabilization & Methods
- 23:04 We Live In, “Shoulder Back & Down”
- 25:20 What Are Some Criticisms of Chiropractic Medicine?
- 31:15 Decision For Beginning Private Practice
- 34:00 Why Is Back Pain So Complicated?
- 35:10 Bio-Pyscho-Social Model of Pain
- 41:00 Using Zoom during Quarantine
Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
Genopalate (United States Only)
Use Promo Code: "CBG"
Xendurance-Shop Through This Link!!
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DadBod Fitness Online Programming
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin and Jordan once again enlist the help of Immunologist, Dr. Zrinka Orešković, to discuss the immune system, immunity and how to boost it with diet and exercise with respect to the ongoing global pandemic of COVID-19.
Episode Summary- 0-03:00 Sponsors & Promo Codes
- 04:25 What is the immune system?
- 06:40 What does it mean to have a compromised immune system?
- 09:15 Is there an overactive immune system?
- 13:05 What are ways to improve your immune system(with a focus on vitamins)?
- 16:20 Water soluble vs. fat soluble vitamins
- 16:50 Vitamin D & dosing
- 20:00 Ask your Pharmacist!!!
- 22:00 Exercise & immunity
- 23:50 Visceral bodyfat, inflammation & immunity
- 25:05 Innate immunity is boosted by exercise
- 26:55 Exercise leaves your body in a state of boosted immunity
- 29:00 Sleep disturbances result in decreased immunity & chronic low-grade inflammation
- 31:50 The buzz about hot & cold therapies: Cold showers, sauna, etc.
- 42:30 No Facebook discussions of science. Consider your sources!
- 44:00 Science for non-science savvy
Sponsors
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DadBod Fitness Online Programming
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin interviews one of the co-founders of DadBod Fitness, Dane Smith about managing both his fitness and family, as well as his take on the current status of the 2020 CrossFit Games.
DadBod Fitness Online was co-founded by 3x CrossFit Regionals competitor Dane Smith, 6x CrossFit Regionals competitor Adam Klink, and CrossFit Games 2015 Champion Ben Smith with the expressed goal of keeping Dads in top Dad shape through their online programming platform.
DadBod Online Programming ($20/month) subscribers receive 20% off CBG Nutrition CoachingEpisode Summary
- 00:00-03:00 Sponsors & Promo Codes
- 04:30 Opinion on CrossFit Games 2020
- 05:35 International competitors?
- 06:30 No spectators means what?
- 07:45 Atmosphere!!
- 09:00 Change the qualifying procedure for the CrossFit Games
- 09:55 DadBod Fitness Online-5options in total
- 12:15 Home workout options with DadBod
- 13:38 DadBod is not only for Dads among us
- 15:30 Scaling options & movement library within DadBod Fitness
- 18:00 CBG & DadBod Partnership for Nutrition Coaching
- 19:00 Dane Smith’s nutrition & training timeline with CBG
- 20:30 Injury prevention & nutrition as (pre)hab
- 23:40 No time for sacrifice in training and parenting
- 25:20 Where to find Dane & DadBod
Sponsors
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DadBod Fitness Online Programming
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin & Jordan offer tips, tricks and personal strategies regarding training and nutrition while under social distancing & quarantine measures as a result of the COVID-19 pandemic.
Episode Summary- 00:00-03:30 PROMOS & SPONSORS
- 04:50 Lack of structure is a problem
- 05:30 Consistency is Key
- 06:30 What is Easy isn’t always nutritious
- 08:10 Poor choices in food will be seen within performance
- 09:10 Filter through the chaos
- 10:30 Obesity & Considerations
- 13:30 You don’t know what you don’t know
- 15:50 What does 55 years old mean for you?
- 16:40 Your clock is ticking
- 17:35 Ownership of your health
- 19:15 What you can & can’t control
- 20:00 Strategies for success
- 21:40 Carbs & Intensity-How to judge your need for home training
- 23:00 Meal timing examples
- 25:08 (Non)Homeostatic eating & Helpful tips
- 27:00 Programming for home workouts
- 29:00 Embrace the suck
- 30:50 CBG Guidance
Sponsors
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Dadbod Fitness Online Programming
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin and Jordan riff about the space occupied by artificial intelligence (AI) within sports performance and nutrition. They discuss the utility of having a coach in your corner, in addition to the Terminator, to access the full package of data, science and sports psychology.
Episode Summary- 00:00-03:00 PROMO CODES
- 04:00 What is Artificial Intelligence?
- 06:00 Scientific Applications
- 07:13 AI is only as good as how it is trained
- 08:00 Objective Information
- 08:45 NOT ONE DIET FOR ALL
- 10:30 AI for diet?
- 11:20 Science & data incorporated into your life
- 12:35 Data In/Data Out
- 14:10 Customized nutrition
- 15:10 For athletes? Self motivated?
- 17:30 Intangibles outside of AI
- 19:30 Coaches utilizing AI for clients
- 20:45 Wearables & AI & Physiology
- 23:30 Ricky Says Hi!!!
- 24:00 Gaps & MD’s & Researchers
- 25:00 AI can help individualize & synthesize information
- 27:15 Justin’s experience using AI for clients
- 27:55 “Team” approach to nutrition & training
- 28:41 Human Psychology & Training. What does AI miss?
- 30:50 Suffering over Zoom isn’t collective suffering…it’s disconnected
- 32:00 A coach is the bridge between AI, research and everything else
Sponsors
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The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin & Jordan interview the 12th ranked Women's Bantamweight UFC fighter Macy Chiasson. We discuss Macy's performance and fight prep, mental toughness and how Macy has been in, and won, more fights than Justin & Jordan, combined.
Episode Summary- 00:00-02:30 PROMOS & SPONSORS
- 03:00 Who is Macy Chiasson (AKA Bantamweight Badass)?
- 04:30 Dallas Is Distraction Free
- 05:30 Mardi Gras Isn’t Great For Recovery
- 07:00 WHOOP App
- 10:30 WHOOP Assessment Within A Fight Camp
- 11:20 Drinking Kills Recovery
- 12:00 Fight Camp Structuring & Prep Time Before Fights
- 14:00 Caloric Deficits & Fight Prep
- 16:15 Structure of Fight Camp & Fight Week (Nutrition & Training)
- 17:00 The Difficulty Of Weight Cuts
- 20:00 Glycogen & Water Loss
- 23:00 Macy’s Journey Into Martial Arts
- 25:30 Martial Arts Is Therapeutic
- 26:40 Macy’s First Amateur Fight
- 29:00 The Systema Guy
- 30:45 Macy’s Reactions Post Fight
- 32:00 Boring Fights Mean Higher Skills
- 33:00 Fighting Is A Skill
- 34:00 Macy’s Motivation Before Fights
- 36:00 Training Mental & Physical Toughness
- 37:16 Fighting At Elevation & Conditioning
- 38:00 Fighting Your Friends
- 40:25 Macy’s Upcoming Fights & Overall UFC Status During COVID Pandemic
Macy Chiasson
Website
Instagram
Facebook
Twitter
Sponsors
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The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin and Jordan bring on the help of Immunologist, Dr. Zrinka Orešković, to discuss viruses, vaccines and the complex situation behind the ongoing global pandemic of COVID-19, as caused by the severe acute respiratory syndrome coronavirus 2, or SARS-CoV-2.
Episode Summary- 00:00-2:00 SPONSORS & PROMO CODES
- 03:30 What is a Virus? What differentiates them in general?
- 04:45 A Virus isn’t alive
- 05:52 Virus & Bacterial Comparisons
- 07:00 What is COVID-19 Specifically?
- 09:00 Symptoms?
- 10:12 Barrier Protections
- 10:56 It’s Still New!!
- 11:45 Comparisons with other Coronaviruses
- 12:54 Incubation Period Analogy
- 13:59 Symptoms are connected with disease onset BUT…
- 15:22 What are the immune system responses?
- 15:55 Viral Presentation
- 16:30 Viral Signaling & Mediators
- 17:36 Immune Modulatory Responses
- 19:15 Specialized Cells for Viral Targeting
- 20:10 Viral Invasion of Immune System; Hijacking!
- 21:30 Re-Infection?
- 22:55 Vaccine Development & Use of Plasma of Formerly Infected Patient
- 25:00 Clinical Trials-Difficulties
- 25:37 Vaccine Mechanisms
- 27:20 VACCINATIONS WORK
- 30:20 Lesson learned for Anti-Vaxxers?
- 30:55 Healthcare Systems. Is this a Wakeup Call for the U.S. ?
- 33:15 What are “Pre-Existing Conditions” listed in COVID Reportings?
- 35:55 Obesity & Type 2 Diabetes as AutoImmune Diseases?
- 37:30 Immune Deficiencies & Difficulty Fighting Viral Infections
- 39:05 Hospital Acquired Infections & Secondary Infections to Viral Infections
- 42:00 Conclusions & Wrap-Up
More info on Dr. Zrinka Orešković can be found here.
Sponsors
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The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin & Jordan discuss the types of Performance Enhancing Drugs (PEDs) that are used and abused within CrossFit & MMA. We introduce common banned substances athletes may "pop" for then discuss their prevalence and the whether testing, PEDs and a finely tuned moral compass have any bearing within sports anymore.
Episode Summary- 00:00-3:00 SPONSORS & PROMO CODES
- 05:00 Who Regulates CrossFit & UFC Banned Substances?
- 05:30 CrossFit & UFC Tolerance Policies
- 06:00 Anabolic Steroids & SARMs (Selective Androgen Receptor Modulators)
- 07:25 Differences Between Steroids & SARMs
- 09:20 Prevalence & Legality?
- 11:00 Use With Care
- 12:15 EPO Injections & Mechanisms
- 13:45 EPO for CrossFit & MMA Athletes
- 14:45 EPO & The Documentary "Icarus"
- 15:43 Beta-2 Agonists (Beta Blockers) & Uses
- 17:15 Acute Uses of Beta Blockers
- 18:19 Hormones and Metabolic Modulators
- 20:00 Diuretics & Masking Agents
- 21:30 “The Oil Change”
- 22:50 Testing Systems & Practices in UFC/MMA
- 23:25 Testing & CrossFit
- 25:00 Problems with Testing & CrossFit Games Qualification
- 26:00 “The Cuts” & PEDs: Athlete Breakdown
- 27:00 Athletes Getting Robbed of Prize Money Glory
- 28:30 Baseball & Steroid Aside
- 29:00 Specific Athlete Examples & PEDs Used
- 29:05 Emily Abbott - Anabolic Agent
- 30:00 Are Bans Too Strict?
- 31:40 Reasoning of CrossFit Bans
- 32:08 If You Pop, Your Supervisor Messed Up Your Cycle
- 33:30 Skill vs. PEDs-Weightlifting & Baseball
- 34:20 Deliberate Action
- 34:45 CBG Practices & Coaching Re: PED Safety
- 36:00 Deliberate PED Use-Athlete Examples
- 38:30 Therapeutic Use of PED for Recovery & Banned from Competition
- 39:55 Disclosure to CrossFit HQ of PED
- 41:10 Ben Bergeron
- 41:45 XEndurance Is 3rd Party Tested
- 44:00 Castor Semenya & Debate Over Naturally Higher Testosterone Levels
- 44:45 CrossFit Transgender Policies For Competition
- 47:00 Male Adolescence, Diet & Epigenetics
- 51:00 Embracing The Community of CrossFit
Sponsors
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The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In light of the growing popularity of combat and contact sports, Justin and Jordan discuss Chronic Traumatic Encephalopathy, or CTE, and hope to inform what it is, what is it linked to and ways to improve brain health for the long term.
Episode Summary- 00:00-02:00 Sponsors & Promo Codes
- 03:30 What is CTE?
- 05:32 Neurodegeneration & “Hits”
- 06:15 Concussive vs. Sub-Concussive “Hits”
- 07:10 Tau Protein
- 07:52 Protocols for “On Field” Diagnosis of Concussive Symptoms
- 10:12 NFL Players Diagnosed with CTE Neuropathologically
- 11:40 CTE Post-mortem Diagnoses & Advances to Diagnosis In Vivo
- 12:40 Symptoms associated with CTE
- 14:28 At Risk Populations & Occupations
- 19:50 Jordan Rips on NFL & Rugby Tackling
- 22:00 Supplements for Brain Health
- 22:20 Saturated Fat & Neuroplasticity
- 22:50 Keto Diet
- 24:05 Creatine & MRI
- 25:35 Bioactive Properties of Turmeric
- 28:12 Fish Oil & DHA
- 32:12 CTE & PTSD
- 32:47 Plant Based Diet Anti-inflammatory Compounds
- 33:10 Other Tools & Neurofeedback
- 34:40 Summary & Exogenous Ketones
- 35:37 Next Episode Preview!!
Sponsors
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The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin and Jordan discuss intermittent fasting (IF) and its current state within the scientific literature. As promised, we dive deep into the multiple strategies behind, and reasonings for, the implementation of intermittent fasting, time restricted eating and caloric restriction as a strategy for overall health and performance.
Episode Summary- 03:00 Circadian Rhythm & “Clocks”
- 06:00 Melatonin & “Clock” Regulation
- 07:00 Blood Glucose & Considerations
- 08:12 Metabolic & Pre-Metabolic Conditions
- 09:50 High Fat & High Carb & Shift Workers
- 11: 20 Macro Composition & Food Choice & Metabolism of Shift Work
- 12: 12 Quantity and Duration of “Feeding Times”
- 13:10 IF & Caloric Restriction
- 13:45 COFFEE & METABOLIC CLOCK
- 14:38 Coffee & IF & Goals of Fast- Does Coffee Count?
- 16:15 Performance & IF & Temporary Ketosis & Aerobic Training
- 18:28 Hormones & Regulation
- 21:00 Cell Autophagy
- 21:55 Jordan Hates Juice Cleanses
- 23:08 IF for Alzheimer’s and Parkinson’s Disease
- 24:41 Validity of Studies with Murine Subjects
- 26:12 IGF-1 Within Longer Fasts (24+ hours)
- 28:45 Oscillations of IGF-1 and Benefits
- 29:34 Leptin & Hunger & Regulation
- 30:00 What is Diabetes & Support for Mediation via IF
- 33:34 Gut Microbiome, Varied Diet & IF
- 34:47 Cancer & Autoimmune Diseases and IF
- 38:58 Celiac Disease & IF & Potential Relief of Chronic Inflammation
- 41:05 Take Home Points & Personal Experiences
- 41:04 Types of IF Protocols -“Splits”
- 43:15 Consistency & Adherence to IF is Key!
Sponsors
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The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Jordan interviews Justin (aka Frankenstein) about his 10 week personal investigation of Intermittent Fasting (IF), as discussed in the 24 Oct. 2019 episode entitled, "The Human Science Experiment". At the end of his 10 weeks, Justin doubled down and hit a 48 hour fast. Here, we'll talk results before next episode, where we'll perform a deep dive on all things concerning Intermittent Fasting.
Episode Summary- 02:30 Intermittent Fasting vs. Time Restricted Eating
- 04:25 Coffee Is Xenobiotic? This means…?
- 05:25 The Restricted Eating DOES NOT MEAN Caloric Deficit, Unless It Does
- 07:02 Did You Really Fast For 48 Hours? ACCOUNTABILITY
- 07:51 Coach & Family Support To Abstain From Cookies
- 08:21 Restlessness During the 48 Hour Fast; Hormonal Considerations
- 10:20 Blood Panel & What Was Examined
- 14:40 Cholesterol Changes in Blood Panel
- 16:10 Training Evaluation & Strength Discussion
- 19:06 Sleep and Irritability
- 21:35 Lean? Shredded? Body Composition Changes
- 22:43 Fasting 48 Hours = 4 lbs Lost
- 23:40 Stay Hydrated During Your Longer Fasts
- 25:50 Recap of Intermittent Fasting & Strategies
Sponsors
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Xendurance
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.comMusic: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
Justin & Jordan interview Jedidiah Snelson, the 2nd Fittest Adaptive Athlete on Earth, 4x Games Athlete, Coach, Trainer & Former Professional Motocross Racer
Instagram: @jedidiahsnelson
Youtube: Jedidiah Snelson
Website: https://www.attackweakness.com/
Episode Summary- 02:05 What’s The Biggest Mistake When People Begin A Diet?
- 04:30 Dieting Takes Time!!
- 05:45 Failing A Meal & Owning Your Mistakes With Long Term “Diet”
- 07:00 Dieting-For Young & Motocross Athletes-Jed’s Approach
- 08:14 Better Choices For Fast Food & Weekly Planning Approach
- 10:15 Weekly Details & Assessing Clients
- 11:35 “Time In” The Program- Buying Into Your Diet & Long Term Plan
- 12:50 A Less Varied Diet With Nutrient Dense Foods = You’ll Crave “Crap Food” Less
- 13:45 Restrictive Diets Make You Eat Less
- 15:13 Guidance Means Abandoning Macro Tracking Apps
- 16:24 Jed’s Story As An Adaptive, Paraplegic Athlete
- 19:10 Jed’s Breakdown Of Muscle Spasms
- 20:16 Jed’s Background In Professional Motocross Competition & Coaching Before His Accident
- 22:23 Jed’s Transition From Strength & Conditioning Back Into Racing
- 22:45 Jed Recalls His Injury Sustained While Racing
- 23:45 Jed Recalls Channeling His Competitive Drive As Acceptance In Becoming A Paraplegic
- 24:48 Discovery of WheelWOD http://wheelwod.com & Kevin Ogar To Transition Back Into Training
- 25:29 CrossFit As The Competitive Channel & Benefits In Everyday Life
- 28:45 What Muscles Are Impacted With Different Spinal Injuries?
- 30:30 Jed Discusses His Specific Injury & Relates It To Other Spinal Injuries
- 32:40 Jed’s Specific Nutrition As A Paraplegic Athlete
- 35:40 Blood Circulation Concerns With Loss Of Legs & Rate Of Digestion
- 37:19 Upper Body & Lower Body Weight Distribution
- 38:08 Jed’s Macro Counts, At First
- 38:44 What Types Of Macros? Jed’s “Small Changes” Dieting Approach
- 40:15 Specialized Dieting For Paraplegic Athlete
- 40:50 Protein Down, Carbs Up, Fat Low
- 42:35 Weight, Inflammation & Gymnastics
- 44:57 How Did You Choose Anti-Inflammatory Foods?
- 45:40 Carbs & Timing & Inflammation
- 47:00 Stomach Is The “Second Brain”
- 48:37 Grams Per Pound: Protein, Carbs & Fat
- 49:52 Jed’s Fat Fluctuation & Refueling Day
- 51:39 Jed’s Training Window & Overall Split
- 52:30 Jed’s Core Accessory Work
Sponsors
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The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.comMusic: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
This episode, Justin & Jordan interview IFBB Professional Bodybuilder Lawrence Ballenger about his use of the Ketogenic Diet.
- YouTube: www.youtube.com/LawrenceBallenger
- Facebook: www.facebook.com/LawrenceBallenger
- Instagram: Lawrence Ballenger
- Website: www.LawrenceBallenger.com
Episode Summary
- 01:30 The Biggest Mistake When Starting a Diet
- 03:40 Lawrence’s Brand of Keto Diet Explained
- 05:35 Keto Isn’t Restrictive & Micronutrients
- 07:15 Cyclical Keto & Training with Carbs
- 09:13 Intensity of Workouts & Considerations
- 10:25 Discipline & Middle Ground with Nutrition? NO. BOOZE.
- 12:00 Criticism of Coaching Styles & Honesty
- 13:15 Carbs & BodyBuilding
- 13:50 Keto Works For Whom?
- 14:15 TIMING of Carbs is KEY
- 16:00 CrossFit “Fran” Study & Carbs & Keto Diet
- 17:35 “Carb Sensitive”?
- 18:00 Adaptive Changes & Keto “Transition”
- 18:25 Lawrence’s Cyclical Keto Diet
- 19:10 Metabolism: Fat vs. Carb.
- 20:00 Placebo & Nocebo Effects with “Carb Sensitivity” Perception
- 22:25 Establish Patterns & Experiment
- 22:40 Justin & Jordan Mention Their Own Diets & Accountability
- 24:15 GOALS. How Are You Defining Progress?
- 24:24 WEIGHT IS NOT A GREAT METRIC FOR SUCCESS
- 24:58 What Is That Weight?
- 26:10 Weight & Emotional Connection
- 27:00 Goal is Ambiguous. What Is Your Definition of Success?
- 29:10 What Does Lawrence Use for His Supplements?
- 31:26 Ketone Supplementation
- 32:14 Lawrence Delivers Fashion Help For The Awkward Scientists
- 32:20 How To Get In Contact With Lawrence
Sponsors
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Xendurance
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.comMusic: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin & Jordan discuss the vegan and vegetarian diets as put forth within the 2018 film, The Game Changers, in part 2 of their review.
- Episode Breakdown
- 00:57 Recap of the First Review of The Game Changers
- 02:00 Amino Acid Breakdown & Micronutrients
- 03:07-Test Tube Experiment Explanation
- 06:00 Cholesterol? Good? Bad?
- 07:00 Saturated Fat isn’t bad
- 09:00 CRISCO Will F*ck Your Day Up
- 11:42 Relative Risk. Cancer? Oils & Smoking&Meat!!
- 12:30 Blood Clearance of Cholesterol
- 13:00 Athlete vs. Normal-Science Too Idealized?
- 15:00 Butter, Olive Oil-Natural Doesn’t Hurt
- 15:30 Genes vs. Cholesterol & Importance of Bloodwork
- 19:20 Population Predisposed to Familial High Cholesterol
- 20:00 Recap: LDL Clearance factors
- 20:50 GHG Emissions & Breakdown of Agricultural Sources
- 25:30 Nitrous Oxides Warming Potential vs. Carbon
- 26:00 Poore et al. Discussion (As cited within The Game Changers)
- 30:00 Global Air Travel vs. Meat Production
- 30:40 Ecosystem restoration without Meat Production
- 32:30 Closing Remarks on Vegan/Vegetarian Diets & Movie Marketing
- 33:50 Meat Eaters-GET YO GREENS!!
Reading List for The Game Changers review!!
Sponsors
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The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.comMusic: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin & Jordan discuss the vegan and vegetarian diets as put forth within the 2018 film, The Game Changers. Their discussion offers input on the gut microbiome, expands upon ideas presented in the film and outlines considerations regarding the proper implementation of the vegan or vegetarian diet for those exploring this option.
Episode Breakdown- 03:15 Vegan vs. Vegetarian
- 06:35 Kellogg’s Money vs. USDA
- 08:00 Diet Extremes-Carnivore Diet & Immunology & Subjective Results
- 09:50 VARIETY & Gut Health
- 13:10 Meat & Veggies-Take Home Idea
- 15:30 Protein & Athletic Performance
- 16:45 Before & After Meat?
- 19:00 Pre Game Popeyes? WHY?!
- 19:42 Protein for energy? Carbs?
- 21:09 Gladiator Arguments. Paleo diet?
- 25:24 Genotyping for Your Diet
- 27:00 Muscle: The Largest Organ(s) & Functions
- 28:20 Carbs vs. Protein-Biochemical Breakdown
- 28:58 Protein for Metabolic Pathways
- 29:30 Caloric Intake & Macronutrient Breakdown+Micronutrients
- 30:55 Daily Change in Nutrient Absorption vs. Gut Microbiome
- 34:45 Meat & Inflammation
- 35:30 Cholesterol Teaser
Reading List for The Game Changers review!!
Sponsors
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Xendurance
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com -
In this episode, Justin and Jordan, each fearless scientists in their own right, declare their brand of self experimentation. For the next 8-12 weeks, or until one of the subjects is removed by the great Entropy in the sky, Justin will be following an Intermittent Fasting Diet while Jordan will follow a carb restricted, nutrient timing protocol. In addition to outlining their diet regimes and reasoning behind them, they'll cover the metrics they'll use to judge the efficacy of their plans, including body scans, bloodwork, performance outputs and mood journaling. Bold predictions, hypotheses and candy as macros, this episode is the starting point for Week 1 of The Human Science Experiment!!
Sponsors
Consistency Breeds Growth
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Genopalate (United States Only)
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Xendurance
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
thenewideastore@gmail.com -
In the second episode of The Starving Podcast, Justin drops into CrossFit Cliffside to interview CrossFit Games Athlete Saxon Panchik about his preparations for the coming CrossFit Open & Sanctionals Season. Coming off a 9th place finish at the 2019 CrossFit Games, Saxon and Justin discuss the plan for continued success in Saxon's quest for a podium spot at the 2020 CrossFit Games.
Follow Saxon on Instagram: @saxon_panchik
Episode Summary- 1:30 Ten Year Plan?
- 3:03 Benefits of a Clean Gym
- 5:30 Will CrossFit Survive in the "New" Format?
- 7:55 Rogue Takeover of CrossFit Games?
- 10:29 How Does 9th Place Feel?
- 14:15 The Mental Side of the Cuts at the CrossFit Games
- 16:30 Food Timing Between Events at The CrossFit Games
- 18:30 What Will it Take to Beat Scott
- 21:14 Justin Calls his Shot vs. 9th Fittest Man on the Planet in Open Workout 20.1
- 22:27 Managing Lactose Sensitivity
- 25:50 The Typical Meal Plan for a Day
- 28:20 Typical Macronutrient Breakdown
- 30:10 Saxon's Breakdown of Supplements
- 32:10 The Intrinsic Diet for all athletes
Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
Genopalate (United States Only)
Use Promo Code: "CBG"
Xendurance
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
thenewideastore@gmail.com -
In the inaugural episode of The Starving Podcast, Justin & Jordan discuss the benefits and imperfections of the most popular, and misinterpreted, performance based diets today: Ketogenic Diet, Paleolithic Diet, Intermittent Fasting, IIFYM (If It Fits Your Macros) and Justin's own "Intrinsic Diet".
Our reading & research for this episode can be found in this hyperlink!!
Episode Summary- 00:10:19 Keto Diet
- 00:30:20 Intermittent Fasting
- 00:43:40 Paleolithic Diet
- 00:57:40 "IIFYM" or "If It Fits Your Macros" approach
- 01:12:52 Intrinsic Diet
Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
Genopalate (United States Only)
Use Promo Code: "CBG"
Xendurance
The Starving Podcast
Instagram: @the_starving_podcast
Justin's Instagram: @jrome_cbg
Jordan's Instagram: @sleepinginonschooldays
Gmail: thestarvingpodcast@gmail.com
Music: The New Idea Store
FB: The New Idea Store
thenewideastore@gmail.com