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Send us a text This conversation with Bill Killinger explores martial arts as a framework for radical self-honesty, decision-making, and long-term personal growth. I met Bill through jiu jitsu and he’s one of the most influential people I’ve had the pleasure of training with. Bill began training in judo at the age of fourteen and has spent decades immersed in martial arts, including kung fu, Filipino Kali, Jeet Kun Do, kickboxing, karate, boxing, wrestling and jiu jitsu. He’s also the Canadian Director for ISR Matrix International.   We Discuss:   Fear of conflict  Make decisions out of acceptance of the consequences  When violence is the answer  Celebrating discomfort  Radical honesty (about the stories we tell ourselves)  “Collecting data” and “gathering evidence”  Is this a problem and how do I know?  Sustainable goal setting and pursuing better  Is discipline greater than motivation?  Recognizing when an identity no longer serves you  Singularity of purpose  Martial arts training for sport vs for life  Storytelling is the true commodity of life  Connect with me: @casswarbeck    Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is a masterclass on the science of caffeine and how to use it to enhance athletic performance. My guest today is Dr. Lawrence Spriet, one of Canada’s leading exercise physiologists. He’s a professor and chair of the Department of Human Health and Nutritional Sciences at the University of Guelph, and his research has shaped much of what we know today about skeletal muscle metabolism, fuel utilization, and the ergogenic effects of caffeine and other performance-enhancing compounds. He’s chair of the Canadian Gatorade Sports Science Institute, where he’s been deeply involved in applied field research. And, in true scientist-athlete fashion, he’s a committed caffeine user and avid hockey player himself. We Discuss: Sweat testing elite hockey playersCarbohydrates are the best performance enhancer How caffeine alters the CNS Individual differences in caffeine metabolism Caffeine dependence and “caffeine breaks”Risks of high daily intakes Caffeine’s effect on fat metabolism The optimal dose of caffeine Differences between forms of caffeine If the extra ingredients in pre-workout and energy drinks are worth the money Safe sources of caffeine for drug tested athletes Episode Show Notes  Connect with Dr. Spriet on LinkedIn | Book: Caffeine for Sports Performance GSSI Article: Caffeine and Exercise PerformanceConnect with me: @casswarbeck   Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is with returning guest Dr. Colin Zhu, an osteopathic physician double board-certified in Family Medicine and Lifestyle Medicine. Through his wellness platform The Chef Doc, Dr. Zhu combines his expertise as a physician, chef, and health coach to empower people to take charge of their well-being, one meal at a time. In this episode, we explore his newest project, The Empowered Kitchen — a plant-forward cookbook and movement built around the idea that small, consistent choices in the kitchen can create big results for our health, performance, and the planet. We Discuss: Recognizing that life is dynamic (balance is not always possible) Approaching new fitness goals Empowering change through sharing healthy recipes  The updated Eat Lancet report How plant-forward diets best support planet health Food waste contributes to emissions Microplastics and seafood Why cooking at home is so beneficial A quick way to assess diet quality Considerations for the athlete Episode Show Notes:  Pre-order The Empowered Kitchen, now! Connect with Dr. Zhu on Instagram | YouTube The Chef Doc website: thechefdoc.co  Connect with me: @casswarbeck   Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is with Dr. Hussain Khimji, a family physician with focused practices in lifestyle and obesity medicine based at the Alberta Lifestyle Clinic in Airdrie, Alberta, Canada. Dr. Khimji is passionate about helping people live happier, more fulfilling lives by empowering them to take control of their health through evidence-based lifestyle change. Drawing from his wide-ranging experience in inpatient, emergency, and primary care, he shares why prevention and mental wellbeing are essential to the future of medicine.  We Discuss: Shifting from acute care to preventative lifestyle medicine The six pillars of lifestyle medicine Embracing progress as a recovering perfectionist Striving for a predominantly whole food, plant based diet Ketogenic and carnivore diets Motivational interviewing for practitioners Building awareness around current behavioursObesity medicine principles Using GLP-1 medications as a tool for change Building muscle is one of the best to do for your health Optimizing self worth Episode Show Notes Connect with Dr. Khimji: Instagram | TikTok | Facebook Dr. Khimji’s website: doctorkhimji.com Clinic Website: AB Bariatric and Lifestyle Clinic AB Clinic Referral Form for practitioners Connect with me: @casswarbeck   Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is with Dr. Emmanuel Gye is a family physician, board-certified in lifestyle medicine, and the founder of the Alberta Bariatric and Lifestyle Clinic in Airdrie, Alberta. Through his work, he’s helping patients and organizations rethink their approach to wellness, longevity, and performance - using the six pillars of lifestyle medicine to address the root causes of disease. Dr. Gye also holds an academic position with the University of Calgary and plays an active role in community health leadership across Alberta and West Africa. Through his clinic, teaching, and leadership, he’s helping drive a movement toward truly preventative, patient-centered care. We Discuss: The six pillars of lifestyle medicineA whole food, plant-based diet is based on science Calorie counting isn’t the answerRecognizing hunger and fullness cues Using GLP-1 medications as a tool for behaviour change How to leverage your own natural GLP-1 hormones Exercise is not useful for weight loss Our environment is designed to make us sick Episode Show Notes Connect with Dr. Gye: Instagram | Linked In Clinic Website: AB Bariatric and Lifestyle Clinic AB Clinic: Referral Form for practitioners Connect with me: @casswarbeck   Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is with Dr. Jill Cook — physiotherapist, researcher, and professor in musculoskeletal health at La Trobe University in Melbourne, Australia. Jill is one of the world’s leading authorities on tendon health and pathology, and her work has fundamentally changed how clinicians and athletes understand, diagnose, and treat tendon pain.  We discuss:  How patella tendinopathy in elite basketball players inspired her career in tendon research Proper terminology for tendon conditions How aberrant load is the underlying cause creates tendinopathy Why imaging findings of tendon pathology do not correlate with pain or risk of ruptureThe classic presentations of tendon pain Whether being postmenopausal puts a woman at risk for tendinopathy How loading is integral to tendon rehab and muscle capacity can be a limiting factor How to use pain the following day to determine optimal loading protocol Competition season strategies for managing tendon pain Adjunct therapies (like injections) are not a standalone solution Connect with Dr. Jill Cook on X: @ProfJillCook Connect with me: @casswarbeck   Resources: La Trobe University profile: https://scholars.latrobe.edu.au/jlcook/about Achilles Tendinopathy video (E3 Rehab)Article: Revisiting the continuum model of tendon pathology Article: Treatment of Proximal Hamstring TendinopathyAudio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is with Joe Gagnon - endurance athlete, six-time CEO, and author of Living Intentionally. Joe has completed over 90 marathons and ultras, six Ironman triathlons, and recently finished the grueling Badwater 135. In this episode, we explore what it means to show up with purpose, the role of discomfort in growth, and how small, daily actions shape who we become. Joe shares lessons from his book, his extreme endurance challenges, and his mindset for building a life of grit, grace, and groundedness. We discuss:  Joe’s experience running Badwater 135 His wake up call to start living his life more intentionally Changing his life one small habit at a time Transitioning to a plant-based diet The importance of having a strong why The five pillars of health - do something for each one intentionally each day Embracing discomfort Potatoes as an endurance event superfood Grit, grace, and groundedness Why having a mindfulness practice is of value His approach to goal setting Get the book - out now! Living Intentionally: How intentionality enables success, fulfillment, and growth Connect: Email Joe directly: [email protected] Joe’s website: https://thehighperformancelife.net/ Substack: @joecurious  Instagram: @thehighperformancelifeYouTube: @josephgagnon The Chasing Tomorrow Podcast Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text Welcome to the first episode of Here All Day! To kick off the relaunch, I’m joined by my partner, Blair Garneau - a jiu-jitsu athlete, artist, and illustrator. I’ve wanted to introduce Blair to my audience for a while now, and this felt like the perfect opportunity. This episode is more relaxed and unscripted than usual. We wanted to share a glimpse into where we’re both at in our lives - from career changes and identity shifts to how we’re thinking about goal setting and showing up moving forward. I hope you enjoy this episode and stay tuned for some great episodes to follow! Connect with me: @casswarbeck   Connect with Blair: @blairgarneau  Resources: Patrick Mahomes “I’m here all day!” video clip from Quarterback season 1 Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is with Alex “Finisher” Font, a professional MMA fighter based out of Chalon sur Saone, France where he runs his own combat gym, Power Training Center. Alex has been vegan for almost a decade and throughout that time has amassed over 100 professional fights with a record of 98 wins, 11 loses, and 2 draws. He is also a special operations combat chief instructor and he has his own vegan friendly apparel brand, Power Fight Company. We discuss: Discovering his passion for professional fighting Breaking the stereotype of a typical vegan Why he initially decided to go vegan Ethical reasons for not eating meat What he eats in a day Why he doesn’t count calories or track protein Weight cutting before fights  The hours of training that go into a fight camp What people don’t understand about the life of a professional fighter The value of a yoga and mobility practice Connect: Instagram: @iam_thefinisher Facebook: Alex “The Finisher” Font  Resources: Power Fight Company Power Training Center PETA.org (People for the Ethical Treatment of Animals)Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is with Kieren Lefevre. Kieren is a BJJ Performance Coach, Certified Personal Trainer, Strength & Conditioning Coach, ISSN-Sports Nutrition Specialist and self-professed jiu jitsu nerd. Simply put, he helps grappling athletes get strong, mobile, and reduce their risk of injury on the mats.  We discuss:  Common mistakes grapplers make when strength training Myth: you shouldn’t use your strength when rolling The optimal weekly frequency for strength training Best training splits and key exercises for grapplers Why you need to train grip strength and rotation Strength minimums before training power How to know if you need to improve your movement efficiency vs your cardio  Should you be running to improve your gas tank? The best protocol for training VO2 max Whether you should be doing zone 2 training Connect with Kieren:  Instagram: @kieren_lefevre YouTube: @KierenLefevre  BJJ Strong Online: https://www.bjjstrongonline.com/  Resources:  FREE BJJ Strength Program Free QUIZ to determine your perfect program Podcast: BJJ Strong Podcast Podcast: Beyond Jiu Jitsu Study: High-Intensity, Non-Sport-Specific Strength and Conditioning for Brazilian Jiu-Jitsu Athletes Study: Physical and Physiological Profiles of Brazilian Jiu-Jitsu Athletes: a Systematic Review Study: Aerobic interval training improves maximal oxygen uptake and reduces body fat in grapplers  Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is with Tyler Huston. Tyler is a high performance coach with additional training as a first responder paramedic, addictions nurse, and respiratory specialist. He has spent years as a breathing coach working with clients and patients from all walks of life from physicians and professional athletes, to military and special forces trainers and first responders. All of these experiences have allowed him to refine his breathing coaching practices and develop the Breath Control Training Program. His Breath Control Training program consists of proven principles, exercise, and techniques to increase performance, facilitate and support recovery as well as enhance resiliency.  We discuss:  Underwater meditation through freediving How the breath can help us become responsive (vs reactive)  Re-learning to breathe efficiently Aspects of modern life that have changed how we breathe The mouth is for eating and the nose is for breathing Most people are actually overbreathing Why you should improve your carbon dioxide threshold Using breath as medicine for mental health Learning “relaxation on command” The connection between inspiration, exhalation and heart rate variability How our everyday resting breath should feel like a flowing wave Using a long, audible exhale to abort panic and anxiety Simulation of high altitude oxygen training through breath holds  Performance benefits to athletes How to enhance flow with breathing Activating the mammalian dive response (to lower our heart rate) Using nature to amplify the effects of breath training Learn more about Breath Control Training at Breathcontrol.ca  Connect: Instagram: @breath.control Facebook: @Breath Control Resources: The Oxygen Advantage methodBook: The Oxygen Advantage The Breatheology method Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is with Dr. Matthew Landry, an assistant professor of Population Health and Disease Prevention at the University of California, Irvine. Matthew is a force in the field of nutrition, with a passion for promoting plant-forward diets and addressing health disparities. He is a sought after speaker and has presented his work at conferences internationally. His current research focuses on identifying optimal dietary patterns for chronic disease prevention and addressing the challenges of designing, implementing and reporting clinical trials that test dietary patterns. He is also a Registered Dietitian Nutritionist which allows him to bring the unique perspective of real-world experience to his research. One of his most recent publications was the inspiration behind the Netflix documentary, “You Are What You Eat: A twin experiment”.   We discuss:  The “twin study” behind the Netflix documentary “You Are What You Eat”  A vegan diet vs an omnivore diet for cardiovascular health Keto diet vs Mediterranean diet for type 2 diabetes Whether people with diabetes need to avoid fruit The impact of vegan meat alternatives on athletic performance If meat alternatives can be part of a healthy diet Misconceptions surrounding obesity Upcoming research on the health implications of fatherhood Connect: Instagram: @theguyititian Twitter: @theguyititian His website: theguyititian.com/  UCI Faculty Page: https://publichealth.uci.edu/faculty/matthew-landry/ Connect with me: @casswarbeck   Resources:  Study: Omnivorous vs Vegan Diets in Identical Twins: A Randomized Clinical Trial Study: Keto-Med randomized crossover trial Study: SWAP-MEAT Athlete trial Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is with Robert Cheeke in celebration of his upcoming new book, The Impactful Vegan. In this book, Robert addresses what vegans can do to leverage their own strengths to save more lives and make the biggest difference for animals and the planet.  As you may know, Robert is sometimes referred to as the “Godfather of Vegan Bodybuilding”, as he adopted a vegan lifestyle in 1995. Today he is the author of several books including the recent New York Times bestseller, The Plant-Based Athlete. He is considered one of the world’s most influential vegan athletes and tours the world sharing his story of transformation from a skinny farm kid to champion bodybuilder.  We discuss: His primary motivation to pursue bodybuilding Determining your own strengths and skills Behind the scenes ways to make an impact Certain types of activism that may have the opposite effect Reasons to purchase vegan options at non-vegan restaurants Whether you should avoid Starbucks because of the non-dairy milk upcharge Why the “green premium” is the barrier to large-scale change  Connect: Instagram | @robert.cheeke Facebook | The Imactful Vegan Twitter | @RobertCheeke   Pre-order The Impactful Vegan now! https://impactfulvegan.com/  Resources: The Humane League The Good Food Institute  Dharma Voices for Animals  Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is with Dotsie Bausch. Dotsie is known for her prolific professional cycling career that produced a medal at the 2012 London Olympic Games, eight U.S. national championships, two Pan American gold medals and a world record, now she speaks passionately around the world, spreading her message about the numerous benefits – humane, nutritional and environmental – of plant-based eating. Following her professional cycling career, she founded the non-profit Switch4Good. Switch4Good, an evidence-based nonprofit disrupting the disinformation Big Dairy feeds the public, works with health experts, athletes, social justice warriors, enlightened policymakers, and progressive corporations to promote ethical lifestyles and widespread behavioral change related to how we eat. She was also a featured star in the documentary, The Game Changers.  We discuss: The Game Changer’s documentary experience How cycling saved her life from anorexia Radically switching to a plant-based diet prior to the Olympics  The power and technique required for team pursuit track cycling Making an impact with Switch4Good Why ditching dairy is an easy first step into veganism Pushing for the The Soy Milk Act to be passed  Connect: IG - @veganolympian Dotsie’s website - https://dotsiebauschusa.com/ Switch4Good.org Resources:  E-Book: Let The Plant-based Games Begin: Optimizing Athletic Performance with Plant-based NutritionThe Switch4Good Podcast Documentary: The Game Changers Tedx Talk: Olympic Level Compassion  Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

Send us a text This conversation is with repeat podcast guest, Dr. Colin Zhu. Dr. Zhu is an osteopathic doctor who is double board certified in family medicine and lifestyle medicine. Through his online wellness and education platform, The Chef Doc, Dr. Zhu is able to share his unique blend of medical knowledge and skills as a trained chef and health coach. He is a published author, international speaker, and host of the Thrive Bites podcast. This year, The Chef Doc launched some incredible group coaching programs to enable people with the tools to achieve long term success.  If you’re interested in coaching programs, sign up for a 15 minute breakthrough call here: https://calendly.com/thrive-coaching-thechefdoc/15min  Mention the code CASSIE2024 to receive a discount or swag bag if you join a group coaching program.  In this conversation, we discuss: Obstacle course racing in all 50 statesWhy The Chef Doc launched group coaching programsFood environment causes for poor health and weight gain The power of mindset in weight loss and behaviour change His approach to goal setting Striving for 1% better every day  Connect with Dr. Zhu on Instagram: @thechefdoc | YouTube: TheChefDoc | X: @thechefdoc  Resources:  The Chef Doc website: https://www.thechefdoc.app/ Download The Chef Doc App, available both in the App Store and Google Play Podcast: Thrive Bites  Book: Thrive Medicine Audio editing and processing by Wyatt Pavlik Theme music by Ievgen Poltavskyi from Pixabay *Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*