Today, I'm joined by Pastor Joe Champion, Senior Pastor of my church, Celebration Church. He and I share our life experiences, touching on leadership in ministry, balancing family responsibilities, and having a strong foundation in faith.

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JOE CHAMPION:

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Visit celebration.church for more information

For this conversation, I wanted to share personal updates about my expanded family and the challenges and joys of welcoming my newborn son, Niko. I dive into the significant changes that come with having a second child, drawing parallels from a conversation with our COO and his running analogy.

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In this episode, I sit down with BPN athlete Luke Hopkins, a pro natural bodybuilder and hybrid athlete currently training for an Ironman. He recently graduated from USC with a degree in neuroscience. Luke shares how a positive mindset and psychological strategies impact high-level sport performance. He and I cover the physical and mental challenges of Ironman training, the importance of progressive overload, and the benefits of group training. This conversation is all about pacing, setting realistic goals, and the balance between training and daily life, with insights from both of our personal experiences.

These are five essential traits you need to master in order to truly go all-in on your goals and purpose. I'm exploring the importance of operating at "Level 12," where intensity outweighs mere volume, and how building resilience through hardship can be a game-changer. I'll also emphasize the power of owning your focus by eliminating distractions and playing the long game for lasting success. You can challenge the norm by rejecting conformity and leading with your values.

I discuss my new training journey for the HYROX competition set for November 23, 2024, in Dallas, Texas. I'll talk about what HYROX is, how it differs from CrossFit, and detail my current training structure and dietary adjustments.

Also, I'll touch on my motivation for entering the competition, transition from strength training and marathons to a hybrid athlete lifestyle, and the importance of staying a student in the fitness world.

This update will cover intense workout routines, team involvement, and the critical role of proper nutrition in this new endeavor.

CHAPTERS

0:00 Introduction to HYROX Training

01:42 The Decision to Compete

04:19 HYROX Race Structure and Categories

08:19 Training Regimen and Birthday Workout

11:59 Why Compete in HYROX?

18:40 Learning from Past Experiences

32:35 HYROX vs. CrossFit

36:29 Current Training Structure

47:50 Diet and Nutrition Adjustments

55:21 Conclusion and Final Thoughts

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In this episode, I deep dive into my favorite running gear, accessories, gadgets, and apps that have stood the test of time and proven to be essential for training and races. As marathon season gets closer and closer, let's walk through some must-have running gear that I use that will help you elevate your performance.

In this episode, I’m talking with the founder of SISU Lifestyle, Pete Nelson II, as he shares the incredible journey of building his brand while maintaining a balanced family life. I discuss with Pete the health benefits of sauna therapy, the dynamic practice of combining saunas with cold plunges, and the crucial role of solitude and reflection for mental clarity. Pete’s story is committed to showing us all how to build a life rooted in resilience and simplicity.

I'm deep-diving into the recent whirlwind of activity both in my personal life and at BPN. From celebrating our most successful 4th of July sale ever to gearing up for our 12th anniversary next month, there's so much to share.

Chapters:

0:00 Intro

0:52 Welcome and updates

9:23 Being a forever student

11:35 How my thinking on nutrition has evolved

18:32 Being proactive to have high quality of life in our late years

25:42 Benefits of omega-3 fatty acids

29:46 Sources of omega-3 fatty acids

36:17 Omega 3 supplements

39:35 BPN’s 12-year anniversary

44:37 Fourth of July sale

1:05:28 Western States 100

1:18:16 My new HYROX training routine

Max Lugavere is a renowned health and science journalist, filmmaker, podcaster, and New York Times bestselling author.

Max's journey into researching brain diseases began with personal motivation and has led to groundbreaking insights on how nutrition can impact the preventability of brain diseases. This episode discusses how Max has transformed our understanding of brain health by highlighting key risk factors such as genetics, ultra-processed foods, pollution, and chemical exposure.

Now is the time to optimize brain health and reduce the risk of cognitive decline through informed lifestyle choices. Gain expertise and take actionable steps towards a healthier brain and a more informed approach to nutrition and overall well-being.

Strength, endurance, and wellness supplements to fuel your performance.

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Keep up with Max:

IG: instagram.com/maxlugavere/

Max’s Documentary: littleemptyboxes.com/

Topics:

0:00 Intro

0:38 Welcome

7:25 Working on Max’s documentary for 10 years

11:29 Preventing brain disease

14:58 Improving your genetic risk factor

17:38 Modifiable and non-modifiable risk factors

23:23 Different diagnoses of brain disease

27:55 How Max’s research started

38:18 Max documenting the hard moments

51:06 Slowing the degeneration of the brain

57:38 Adjusting your diet for brain health

1:17:08 If it fits your macros diets

1:27:04 Monounsaturated fats

1:29:44 The benefits of saunaing

1:35:08 Little Empty Boxes

TAGS: Max Lugavere, brain health, nutrition, brain diseases, preventability, genetics, ultra-processed foods, pollution, chemical exposure, cognitive decline, health optimization.

There's a difference between being all-in and all-consumed.

Marcus Filly joins the podcast to discuss his functional bodybuilding program. Marcus has a remarkable talent for making muscle-building and fat loss achievable for everyone. We discussed foundational training principles like the mind-muscle connection, establishing a training culture, and the controversy surrounding "the pump.

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Keep up with Marcus:IG: instagram.com/marcusfilly/

Topics:

0:00 Intro

1:05 Welcome

8:17 Functional bodybuilding

18:20 Muscle is the organ of longevity

25:05 Building the mind muscle connection

33:12 The importance of the pump

40:21 Creating culture around training

45:05 Marcus’s foundational training principles

52:04 Increasing your movement vocabulary

56:10 Balancing cardio with weight training

1:02:51 Making necessary changes for family

1:11:22 The difference between all in and all consumed

1:14:49 Navigating the different seasons

1:23:52 Being patient in your weakness

1:28:38 How your body responds to stress

1:37:37 Ways to manage stress

1:43:29 Creating a healthy body image

1:55:00 Avoiding depletion