Here All Day | Sport Medicine & Performance

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This conversation is with Ryan Sadilek. Ryan is the creator of Minus The Gym, a health and fitness brand centered around bodyweight fitness and plant-based nutrition. Ryan is a certified personal trainer (ACE-CPT) and nutrition specialist (ACE-FNS) whose teachings on YouTube alone have helped literally thousands of people improve their level of fitness and overall health and wellbeing. Ryan's goal is to help people understand that everyone has the power to turn their health around and get on a better track. Fitness is always accessible and nutrition doesn't have to be confusing. And the only limiting factor in improving ourselves is our own level of self-belief. 

We cover: 

• How Ryan found fitness and a plant-based diet  
• The unique benefits of calisthenics training 
• Recommended equipment 
• Weekly programming for a beginner vs advanced exerciser 
• Balancing aerobic and strength training 
• Low vs high repetitions and muscle hypertrophy 
• Whether you should train to failure 
• The fundamental movements of calisthenics 
• Which skills you can train daily 
• How to progress past a strength plateau 
• The power of “greasing the groove” 
• Common mistakes people make 
• Improve your abs (and top 3 exercises) 
• Why showing up and being consistent is key 
• Ryan’s post workout smoothie recipe 
• Tips for transitioning to a plant-predominant diet 
• Why he only ate bananas for an entire week 

Connect with Ryan! 

YouTube: Minus The Gym 

Facebook: @minusthegym 

Instagram: @minusthegym  

Website: https://www.minusthegym.com 

Download his app: https://trybe.do/MinusTheGym 

Resources: 

• Film: Forks over Knives 
• Video: Beginner’s Calisthenics Workout at Home (full routine) 
• Video: Transitioning to Plant-Based Eating (3 methods) 
• Video: WHY I Only Ate Bananas for A Week  
• Book: Overcoming Gravity by Steven Low 
• Book: Enter the Kettlebell by Pavel Tsatsouline 

Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order! 

Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing! 

Connect with me on Instagram: @plant_fueled 

Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show! 

 *Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!*

Connect with me on Instagram: @casswarbeck

Follow the podcast on Instagram: @herealldaypodcast 

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 Dan Benardot, PhD, RD, FACSM, an internationally recognized expert on nutrition, specifically nutrition for peak athletic performance. Dan is currently Professor of Practice in the Center for the Study of Human Health at Emory University and has served as nutritionist for a number of different US Olympic teams including gymnastics, track and field, and figure skating. In addition to this, he was team dietitian for a professional NFL football team for several years. Dan has authored numerous scientific publications and has written many books, his most recent book being Advanced Sports Nutrition, 3rd Edition. If that wasn’t enough, Dan is the inventor of the NutriTiming software, which assesses real time energy balance and nutrient intake. 

We cover: 

• Working with the USA gymnastics Olympic team 
• What athletes often get wrong about protein 
• Why eating multiple small meals is best 
• Hormonal response to a high hunger state 
• Intermittent fasting and body fat 
• Weight loss vs fat loss 
• Within-day energy balance vs 24-hr energy balance 
• Consequences of relative energy deficiency in sport (RED-S) 
• The proper way to hydrate 
• How to consume sports drinks 
• Whether athletes should limit night eating 
• Supplementing micronutrients in a 24-hr pattern is not optimal 
• Leucine dosing frequency for increased muscle protein synthesis 
• Improving nutrition for an NFL team 
• The problem with high fructose corn syrup 

Resources: 

• Dan Benardot’s bio: Emery College of Arts and Sciences 
• Book: Advanced Sports Nutrition, 3rd Ed 
• Book: ACSM’S Nutrition for Exercise Science 
• NFL and Olympic Nutritionist: How Food Affects Athletic Performance 
• Olympic Team Nutritionist Talks About Energy Balance and Diet 
• Scand J Med Sci Sports. 2018: Within-day energy deficiency and reproductive function in female endurance athletes 
• Br J Sports Med. 2018: IOC Consensus Statement on Relative Energy Deficiency in Sport 

Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order! 

Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing! 

Connect with me on Instagram: @plant_fueled 

Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show! 

 *Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!*

Connect with me on Instagram: @casswarbeck

Follow the podcast on Instagram: @herealldaypodcast 

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 Dr. Colin Zhu, aka The Chef Doc, an osteopathic doctor who is double board certified in family medicine and lifestyle medicine. Passionate about the intersection of medicine, food, and nutrition, Dr. Zhu trained as a chef and a health coach at the Natural Gourmet Institute for Health & Culinary Arts and the Institute for Integrative Nutrition following completion of his medical degree. Colin is the author of the book "Thrive Medicine: How To Cultivate Your Desires and Elevate Your Life“ and the host of the popular Thrive Bites Podcast.  

We cover: 

• What sets osteopathic doctors apart 
• Why he pursued culinary school after medical school 
• Going plant-based after running his first marathon 
• Why he started running triathlons 
• What kitchen appliance is worth your money 
• Essential food ingredients to always keep in stock 
• Go-to substitutions for eggs and butter 
• How to make healthy meals decadent and delicious 
• Creative ways to use tofu in meals and desserts 
• Why beans should be considered a “superfood” 
• Why he wrote Thrive Medicine and what it means to be authentic 

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

Resources: 

• Dr. Zhu’s website: https://www.chefdoczhu.com 
• Podcast: Thrive Bites  
• Book: Thrive Medicine  
• THR5 Formula Masterclass 
• Plant-Based Telehealth 

Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order! 

Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing! 

Connect with on Instagram: @plant_fueled 

That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review! 

 *Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!*

Connect with me on Instagram: @casswarbeck

Follow the podcast on Instagram: @herealldaypodcast 

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 Fan Mail

This conversation is with Thana Boonlert. Thana has a background in Environmental Engineering and currently works as a greenhouse gas specialist, helping large industrial producers find ways to reduce their emissions. He is the Lead Organizer for the Calgary Chapter of the organization, Protect Our Winters Canada, or POW, where he aims to inspire outdoor enthusiasts to become advocates for protecting the outdoors. Thana has helped advocate for strong climate change policies through his involvement with local environmental and social justice groups, and has also run for Federal and Provincial office with the Green Party of Canada. 

We cover:

• Why you should stand on top of a mountain at least once 
• If ski resorts are environmentally friendly 
• Why outdoor enthusiasts should care about the climate 
• His work with Protect Our Winters (POW) Canada 
• Working with large companies to reduce their emissions 
• Why greenhouse gasses are harmful 
• Steps Canada needs to take to meet climate targets 
• The impact of animal agriculture 
• The inefficiency of raising animals for food 
• Economical impact of transitioning to renewable energy 
• The potential of geothermal energy 
• Running in elections for the Green Party of Canada 
• What you can do on a personal level to better the world 

Connect with Thana on Instagram: @thana.boonlert | Twitter: @thana4yyc | Facebook: @thana4yyc | Email: [email protected] 

Resources:

• Protect Our Winters Canada (POW) 
• Canadian Parks and Wilderness Society (CPAWS) 
• Video: We All Need Winter 
• Film: What the Health 
• The Alice Sanctuary 
• Plant-Based Cafe: Mondays 
• Canadian Geothermal Energy Association 

Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!

Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing! 

Connect with me on Instagram: @plant_fueled 

Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show!

 *Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!*

Connect with me on Instagram: @casswarbeck

Follow the podcast on Instagram: @herealldaypodcast 

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 Fan Mail

This conversation is with Dr. Jesse Pewarchuk, co-founder and Medical Director at Aroga Lifestyle Medicine. Dr. Pewarchuk co-founded Aroga in 2017 after a long journey culminating in realizing the immense power of lifestyle change as medicine. He is a General Internal Medicine physician and in addition to his board certification in Canada he is double board certified by the American Board of Obesity Medicine and the American Board of Lifestyle Medicine. Dr. Pewarchuk is the Medical Director of the Island Health Bariatric Clinic, allowing him to be involved in the full spectrum of obesity care - from lifestyle to medication to surgery. 

Aroga Lifestyle Medicine Clinic: https://www.aroga.com 

We cover: 

• What sets Aroga Lifestyle Medicine clinic apart 
• Personal empowerment is the key to change 
• The importance of lifestyle change after bariatric surgery  
• The two most common types of bariatric surgery 
• The spectrum of weight loss after bariatric surgery 
• When medications might be helpful and necessary  
• Why calories are meaningless and it's the type of food that matters 
• The essential role of hormones in weight loss 
• Exercise benefits for mental health 
• How sleep apnea disrupts metabolic hormones 

Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order! 

Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing! 

Connect with me on Instagram: @plant_fueled 

Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show! 

 *Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!*

Connect with me on Instagram: @casswarbeck

Follow the podcast on Instagram: @herealldaypodcast 

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 Fan Mail

This conversation is with Dani Taylor, a vegan figure competitor and champion, fitness coach, and the co-founder of VeganProteins.com. Dani coaches her clients from a base of deep personal understanding of body weight struggles. She actually grew up in a very unhealthy environment and reached 210 pounds at 16 years old despite becoming a vegetarian at age 12. But after going vegan at age 17, she began to lose weight and take her health into her own hands. She found strength training and began to learn more about proper nutrition and she never looked. Over the next few years, Dani lost 80 pounds and gained a whole new life! 

After being shot down by many coaches when she was younger for her vegan lifestyle, she has never let the naysayers stand in her way or anyone else’s when it comes to achieving fitness goals as a vegan. Helping people become more confident in themselves via exercise and a healthy diet and mindset is what motivates her on a daily basis. 

We cover: 

• How Dani lost 80 pounds 
• Her love for strength training 
• Common misconceptions about bodybuilding 
• What to know before entering a fitness competition 
• Why women should lift weights 
• Whether you need cardio to remain lean 
• The importance of habits and routines 
• How to successfully approach big goals   
• What to consider when setting a fitness goal 
• Why life isn’t always better when you hit your goal weight 
• How to enjoy the journey (and not fixate on outcomes) 
• A healthy approach to weight loss 
• If you need to track macronutrients 
• Keto diets and quick weight loss 
• If it is ok to feel hungry when losing weight 

Connect with Dani on Instagram: @veganproteins | Facebook @VeganProteins  | YouTube @VeganProteins 

If you want to work with Dani: https://www.veganproteins.com/personal-training/ 

Resources: 

• Website: VeganBodybuilding.com 
• Podcast: Episode #1 with Robert Cheeke 

Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order! 

Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing! 

Connect with me on Instagram: @plant_fueled 

That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review! 

 *Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!*

Connect with me on Instagram: @casswarbeck

Follow the podcast on Instagram: @herealldaypodcast 

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 Fan Mail

This conversation is with Michele Crosmer, a registered dietitian and certified specialist in renal nutrition. She owns her own private practice, Crosmer Nutrition and is based in Southern California. Michele is passionate about utilizing a plant-based diet and lifestyle to slow the progression of kidney disease to delay or prevent dialysis. She understands how confusing and frustrating it can be trying to follow, “the renal diet” and she started her business to dispel myths and provide encouragement. Michele helps her clients understand their individual nutrient needs, prepare meals at home, learn to enjoy a plant-based lifestyle, and optimize kidney and overall health. 

We cover: 

• Kidneys do more than just “filter blood” 
• How to measure kidney function 
• The causes of chronic kidney disease 
• The best diet for kidney protection 
• Why too much protein is harmful for the kidneys 
• Effects of acidic vs alkaline foods 
• Sodium and kidney health 
• How fruits and veggies can fit into a low potassium diet 
• How not all dietary phosphorus is created equally 
• Cholesterol, saturated fat, and kidney disease 
• Why kidney disease can cause vitamin D deficiency 
• Tips to help prevent kidney stones 
• Other lifestyle changes to support your kidneys 

Connect with Michele on Instagram: @plantbased.kidneys | Facebook: @plantbased.kidneys 

Visit her website: https://plantbasedkidneys.com 

Resources: 

• Video: How Not to Die From Kidney Disease 
• PCRM’s Nutrition Guide for Clinicians: Chronic Kidney Disease 

Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order! 

Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing! 

Connect with me on Instagram: @plant_fueled 

Finally, please subscribe, share it with your friends and family, and leave me a review if you are enjoying the show! 

 *Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!*

Connect with me on Instagram: @casswarbeck

Follow the podcast on Instagram: @herealldaypodcast 

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 Fan Mail

This conversation is with Bryan Mirabella, a human performance specialist with a focus on breath-work. He is a lifelong athlete with over three decades of personal training experience. He has personally revolutionized his own health through the breath and he is passionate about helping others do the same. Bryan is an Oxygen Advantage Instructor and is also certified in the WeckMethod and Restorative Breathing. He is the founder of Quantum Fitness and works with a range of clients including top executives, Olympic athletes, those with chronic health conditions, and everyone in between. His mission is to provide tools for healthy living, longevity, and self-empowerment. 

We cover: 

• Why Bryan adopted a raw fruit diet 
• How he discovered the power of breathwork 
• What is wrong with chronically overbreathing 
• Why carbon dioxide is underrated 
• How to increase carbon dioxide tolerance 
• The benefits of many small breath holds 
• How to calculate your BOLT score 
• Why you should always nasal breathe 
• How athletes can benefit from breathing less 
• How breathwork can stimulate erythropoietin production 
• Breath practices for workouts 

Connect with Bryan on Instagram: @breathingwithbryan 

Bryan’s website: https://www.quantumfitness.org 

Resources mentioned during this episode: 

• Book: The Oxygen Advantage 
• Book: The Omnivore's Dilemma  
• Book: Anatomy Trains 
• Bryan’s preferred marine phytoplankton 
• Lois Laynee’s Restorative Breathing 
• Oxygen Advantage Resources - The Science 

Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order!

Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing! 

Connect with me here on Instagram: @plant_fueled

That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review!

 *Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!*

Connect with me on Instagram: @casswarbeck

Follow the podcast on Instagram: @herealldaypodcast 

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 Fan Mail

This conversation is with Sonya Looney, one of the world’s best endurance mountain bikers. She has raced her bike across the world in some of the hardest races and became the 24 hour Mountain Bike World Champion in 2015. Not only is she a world champion athlete, but she is also a health and mental performance coach, keynote speaker, professional writer and blogger, and host of the popular podcast The Sonya Looney Show! Although she balances many different identities, she is probably most well known for her ability to help people learn how to build a resilient inner narrative. 

We cover: 

• How Sonya left a career in electrical engineering to pursue mountain biking 
• Becoming the first woman to complete the Yak Attack endurance race 
• Quitting is a muscle and how to build resilience 
• Changing your frame of mind around failure 
• Balance doesn’t exist - the power of “intentional imbalance” 
• Sleep is the number one priority (even over exercise!) 
• How to set achievable goals 
• The power of having a growth mindset 
• Mountain bike tips for beginners 
• Advice for handling fear during sport and life 
• Why Sonya switched to a plant-based diet 
• Her typical pre- and post-workout meal 

Connect with Sonya:

Instagram: @sonyalooney | Facebook: Sonya Looney | Twitter: @SonyaLooney 

Her website: https://www.sonyalooney.com 

Resources: 

• The Sonya Looney Show 
• Enroll in the Moxy & Grit Mindset Academy 
• Sonya’s apparel brand: Moxy & Grit 
• Watch Sonya’s TEDx Talk 
• Book: Atomic Habits 
• Book: Mindset  

Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order! 

Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing! 

Connect with me here on Instagram: @plant_fueled 

That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review! 

 *Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!*

Connect with me on Instagram: @casswarbeck

Follow the podcast on Instagram: @herealldaypodcast 

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 Fan Mail

This conversation is with Dr. Pamela Fergusson, a registered dietitian with a PhD in nutrition who has over 15 years of experience in everything from research to teaching, as well as public health and clinical practice. Dr. Fergusson has worked as a dietitian internationally in Europe, Africa, and Asia and for organizations such as Unicef and the World Food Program. She is also an accomplished runner and speed walker. Dr. Fergusson brings her passion for nutrition and love of wellness to her private dietitian practice in British Columbia, Canada. 

We cover: 

• Environmental consequences of our food choices 
• How the ultra running community is special 
• Why you should try creating self-styled events 
• Recognizing when exercise is no longer serving you 
• Recovery benefits of a plant-based diet 
• Fuelling for ultra-races 
• Pamela’s homemade electrolyte drink 
• Protein needs for vegan endurance athletes 
• How to get enough protein throughout the day 
• Choosing a plant-based protein powder 
• Whether being “fat adapted” works for races 
• Chocolate milk as a recovery drink? 

Connect with Pamela on Instagram: @drpamela.rd | Facebook: @DrPamelaRD  

Pamela’s website: https://pamelafergusson.com 

Resources mentioned during this episode: 

• Pamela’s new book: Going Vegan for Beginners 
• Book: Diet for a Small Planet 
• Genuine Health Fermented Vegan Protein 
• Canada’s Food Guide 

Show sponsor: Warlockgolf.com use code PLANT15 at checkout for 15% off your order! 

Theme music by Tyler Gaudon and a special thank you to Wyatt Pavlik for the audio editing and processing! 

Find me here, if you want to connect on Instagram! @plant_fueled 

That’s all for now! Be sure to subscribe and if you are enjoying the show, I would really appreciate it if you could leave a review! 

 *Please appreciate that this information is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider!* 

Connect with me on Instagram: @casswarbeck

Follow the podcast on Instagram: @herealldaypodcast 

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.*