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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: @thehighperformancelife
• YouTube: @josephgagnon 
• The Chasing Tomorrow Podcast 

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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.*

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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

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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.*

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This conversation is with Alex “Finisher” Font, a professional MMA fighter based out of Chalon sur Saone, France where he runs his own combat gym, Power Training Center. Alex has been vegan for almost a decade and throughout that time has amassed over 100 professional fights with a record of 98 wins, 11 loses, and 2 draws. He is also a special operations combat chief instructor and he has his own vegan friendly apparel brand, Power Fight Company.

We discuss:

• Discovering his passion for professional fighting 
• Breaking the stereotype of a typical vegan 
• Why he initially decided to go vegan 
• Ethical reasons for not eating meat 
• What he eats in a day 
• Why he doesn’t count calories or track protein 
• Weight cutting before fights  
• The hours of training that go into a fight camp 
• What people don’t understand about the life of a professional fighter 
• The value of a yoga and mobility 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)

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout. 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.

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.*

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This conversation is with Kieren Lefevre. Kieren is a BJJ Performance Coach, Certified Personal Trainer, Strength & Conditioning Coach, ISSN-Sports Nutrition Specialist and self-professed jiu jitsu nerd. Simply put, he helps grappling athletes get strong, mobile, and reduce their risk of injury on the mats. 

We discuss: 

• Common mistakes grapplers make when strength training 
• Myth: you shouldn’t use your strength when rolling 
• The optimal weekly frequency for strength training 
• Best training splits and key exercises for grapplers 
• Why you need to train grip strength and rotation 
• Strength minimums before training power 
• How to know if you need to improve your movement efficiency vs your cardio  
• Should you be running to improve your gas tank? 
• The best protocol for training VO2 max 
• Whether you should be doing zone 2 training 

Connect with Kieren: 

• Instagram: @kieren_lefevre 
• YouTube: @KierenLefevre  

BJJ Strong Online: https://www.bjjstrongonline.com/ 

Resources: 

• FREE BJJ Strength Program 
• Free QUIZ to determine your perfect program 
• Podcast: BJJ Strong Podcast 
• Podcast: Beyond Jiu Jitsu 
• Study: High-Intensity, Non-Sport-Specific Strength and Conditioning for Brazilian Jiu-Jitsu Athletes 
• Study: Physical and Physiological Profiles of Brazilian Jiu-Jitsu Athletes: a Systematic Review 

Study: Aerobic interval training improves maximal oxygen uptake and reduces body fat in grapplers 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout. 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.

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.*

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This conversation is with Tyler Huston. Tyler is a high performance coach with additional training as a first responder paramedic, addictions nurse, and respiratory specialist. He has spent years as a breathing coach working with clients and patients from all walks of life from physicians and professional athletes, to military and special forces trainers and first responders. All of these experiences have allowed him to refine his breathing coaching practices and develop the Breath Control Training Program. His Breath Control Training program consists of proven principles, exercise, and techniques to increase performance, facilitate and support recovery as well as enhance resiliency. 

We discuss: 

• Underwater meditation through freediving 
• How the breath can help us become responsive (vs reactive)  
• Re-learning to breathe efficiently 
• Aspects of modern life that have changed how we breathe 
• The mouth is for eating and the nose is for breathing 
• Most people are actually overbreathing 
• Why you should improve your carbon dioxide threshold 
• Using breath as medicine for mental health 
• Learning “relaxation on command” 
• The connection between inspiration, exhalation and heart rate variability 
• How our everyday resting breath should feel like a flowing wave 
• Using a long, audible exhale to abort panic and anxiety 
• Simulation of high altitude oxygen training through breath holds  
• Performance benefits to athletes 
• How to enhance flow with breathing 
• Activating the mammalian dive response (to lower our heart rate) 
• Using nature to amplify the effects of breath training 

Learn more about Breath Control Training at Breathcontrol.ca 

Connect:

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

Resources:

• The Oxygen Advantage method
• Book: The Oxygen Advantage 
• The Breatheology method 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout. 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.

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 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout. 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.

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.*

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This conversation is with Robert Cheeke in celebration of his upcoming new book, The Impactful Vegan. In this book, Robert addresses what vegans can do to leverage their own strengths to save more lives and make the biggest difference for animals and the planet. 

As you may know, Robert is sometimes referred to as the “Godfather of Vegan Bodybuilding”, as he adopted a vegan lifestyle in 1995. Today he is the author of several books including the recent New York Times bestseller, The Plant-Based Athlete. He is considered one of the world’s most influential vegan athletes and tours the world sharing his story of transformation from a skinny farm kid to champion bodybuilder. 

We discuss:

• His primary motivation to pursue bodybuilding 
• Determining your own strengths and skills 
• Behind the scenes ways to make an impact 
• Certain types of activism that may have the opposite effect 
• Reasons to purchase vegan options at non-vegan restaurants 
• Whether you should avoid Starbucks because of the non-dairy milk upcharge 
• Why the “green premium” is the barrier to large-scale change 

Connect:

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

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

Resources:

• The Humane League 
• The Good Food Institute  
• Dharma Voices for Animals 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout. 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.

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 Nutrition
• The Switch4Good Podcast 
• Documentary: The Game Changers 
• Tedx Talk: Olympic Level Compassion 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout. 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.

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 states
• Why The Chef Doc launched group coaching programs
• Food environment causes for poor health and weight gain 
• The power of mindset in weight loss and behaviour change 
• His approach to goal setting 
• Striving for 1% better every day 

Connect with Dr. Zhu on Instagram: @thechefdoc | YouTube: TheChefDoc | X: @thechefdoc 

Resources: 

• The Chef Doc website: https://www.thechefdoc.app/ 
• Download The Chef Doc App, available both in the App Store and Google Play 
• Podcast: Thrive Bites  
• Book: Thrive Medicine 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout. 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.

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 Sport Psychiatrist Dr. Carla Edwards. Her practice focuses on the diagnosis and treatment of mental illness and psychological struggles in athletes. Dr. Carla completed her medical degree in Newfoundland and her psychiatry residency at McMaster University in Ontario. She has worked with a wide range of elite athletes and Olympians and is President of the International Society for Sport Psychiatry and on the board of directors for the Canadian Academy of Sport and Exercise Medicine. 

And, not surprising, Dr. Edwards is an exceptional athlete herself. Throughout her years of education, she competed in numerous sports, but truly excelled in volleyball and was inducted into the Newfoundland and Labrador Sport Hall of Fame in 2015. 

We discuss: 

• Opportunities and lessons learned through sport 
• Sport psychiatry vs sport psychology  
• Common mental health concerns in athletes 
• Sport specific factors that influence mood 
• Post-Olympic depression 
• Approach to eating disorders 
• Psychotherapy as first line treatment 
• Special considerations for psychiatric medications 
• Stigma around mental health in athletes 

Connect: 

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

Resources: 

• Synergy Sport & Mental Health: http://www.synergysportmentalhealth.ca/  
• International Society for Sports Psychiatry: https://www.sportspsychiatry.org/  
• Article: Mental health considerations for athlete removal and return to play  
• Article: Intersection of mental health issues and RED-S  
• Article: Sports psychiatry clinical curriculum  

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout. 

Shop Nella, The Performance Probiotic: Use code CASS10 at checkout.

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.*