Attention To Detail

In today’s episode, I’ll be welcoming Registered Dietician Tony Castillo, to discuss his take on hydration as we sift through some of the biggest myths in the nutrition space.TALKING POINTS:How Tony got into the nutrition space.Where did the "#HydrateorDiedrate originate from?MYTHS:EVERYONE NEEDS TO DRINK 8 GLASSES OF WATER/DAYDRINKING WATER FLUSHES TOXINS FROM YOUR BODYBOTTLED WATER CAN CAUSE TOOTH DECAYDRINKING WATER KEEPS YOUR SKIN MOISTDRINKING WATER HELPS YOU LOSE WEIGHTYELLOW URINE IS A SIGN OF DEHYDRATIONIF YOU’RE THIRSTY, YOU’RE ALREADY DEHYDRATEDYOU NEED SPORTS DRINKS, NOT WATER, TO FUNCTION AS A HIGH-LEVEL ATHLETEIT’S POSSIBLE TO DRINK TOO MUCH WATERYOU SHOULDN’T REUSE PLASTIC WATER BOTTLESHow much water should we look to consume each day? What about during exercise/sports activity?What about sports drinks? Do they have a place, and when should we look to utilize them?What about athletes that need to make weight? What about wrestlers or elite bodybuilders that need to cut weight and use extreme methods to do so? Is there a safer approach to cutting water?Don't forget to follow on social media for more free content!!Tony CastilloInstagram:https://www.instagram.com/coach_tonycastillo/?hl=enJulian Lo CastoInstagram:https://www.instagram.com/julianlocasto/?hl=enTwitter:https://twitter.com/JulianLoCasto

Dietary Protein..it’s one of the most important topics when it comes to aesthetics, and more importantly, making some added improvements to it. However, there can be some myths and misconceptions surrounding it. In today's episode, Julian sits down with Certified Strength and Conditioning Specialists and Nutritionist, Danny Matranga, as they sift through some of the myths and misconceptions surrounding dietary protein intake and tips for preserving muscle mass, and maintaining athletic/ strength qualities during this pandemic.TALKING POINTS:Myths:More Protein= More MusclePost workout is where protein ingestion should be prioritizedTiming doesn’t matterPlant protein is equal to animal proteinBCAA’s are the best intra-workout supplement Excess protein turns to fatHigh-protein diets are bad for you, especially your kidneysWhy is it important to get enough protein in our diets?How much do we need? What about women? Are there any tips for those struggling to get enough dietary protein within their nutrition plans? What about high-level athletes? Is there a difference in how much they should be ingesting?Valuable tips for maintaining muscle mass and athletic/ strength qualities during the pandemic. Lightening Round Questions:What are some things you wished you had known when you first started out in this profession?What are you currently most curious about right now in the health/wellness/fitness industry?What is something you failed at as a health/wellness professional, but learned from it?Is there anything I should’ve asked, but didn’t?Don't forget to follow for more free content!!Danny MatrangaIG: https://www.instagram.com/danny.matranga/?hl=enTwitter: https://twitter.com/coachdannym?lang=enPodcast: https://podcasts.apple.com/us/podcast/dynamic-dialogue-with-danny-matranga/id1502403282Julian Lo CastoIG: https://www.instagram.com/julianlocasto/Twitter: https://twitter.com/JulianLoCasto

In today's episode, Julian sits down with certified nutrition and performance coach Jumha Aburezeq aka "Stoopidfit" to sift through some of the biggest myths surround carbohydrates in the world of nutrition.TALKING POINTS:Debunking the Myths:Carbs make you fat/gain weight.Fruit is inherently bad for you because it’s high in sugar and can lead to weight gain.Carbs shouldn’t be eaten at night.Carbs can cause inflammationLow carb diets are the best way to lose weight.The Glycemic Index is a good tool to determine if a particular carbohydrate food is healthy to consume in your diet.All simple carbs are bad; all complex carbs are good.What are some of the benefits to including a wide variety of carbohydrates in your diet?What type of carbohydrates should we be consuming?How can we determine how much we should be taking in? What about a high level athlete? How much do they need in order to fuel their performance?Don't forget to follow on social media for more free content!Jumha Aburezeq:IG:@stoopid.fitJulian Lo Casto:IG:@julianlocastoTwitter: @JulianLoCasto

The Last Dance has touched our hearts as fans of the game, as well as those around the globe during this pandemic.In today's episode, the guys recap the final episodes of the series and talk about some of the hottest topics that released AFTER the series finale.TALKING POINTS:Quick Recap of FinaleBattles with Reggie Miller (Wanting to Retire MJ)1997 MVP Race (Malone fueled MJ’s playoff run)Flu game was really food poisoningSteve Kerr’s Story Ring #6 & The Dismantling of the Bulls DynastyFinal Thoughts on the seriesHot Topics After the seriesScottie Pippen "Angry" with Michael after how he was portrayedHorace Grant Rips “Snitch” Michael Jordan over the “Last Dance” DocPaul Pierce Not Listing Lebron In His Top 5Don't forget to follow on social media for more free content!IG:@julianlocastoTwitter: @JulianLoCasto

In today's episode, Julian sits down with former NBL professional basketball player and strength and conditioning coach, Ben Anderson.TALKING POINTS:Ben's unique story from the NBL to becoming "The Basketball Strength Guy"What ultimately led Ben down the path of becoming a strength and conditioning coachGlaring issues seen at the youth levelBen's big rocks and overarching philosophies when training his athletesDeveloping the young hooper and how Ben goes about programming over the course of months to yearsBen's training non-negotiablesThe biggest challenges when training young athletes and how Ben creates buy-inBen's tips for young coaches looking to get buy-in with younger athletesBiggest mistakes seen when approaching training youth athletesBIG QUESTION!Don't forget to follow for more free content!Ben AndersonIG:@breakthroughscJulian Lo CastoIG:@julianlocastoTwitter: @JulianLoCasto

In today's episode, we continue our review of "The Last Dance" documentary. With the on-going pandemic sweeping the nation, the only thing keeping us sane is the weekly anticipation of this jam packed Jordan/Bulls documentary that aires every Sunday.Your co-hosts are Julian Lo Casto (Former hooper/Head of Nutrition & Head S&C Coach at Challenger Strength), Nick Perry (Former hooper/Physical Therapy Student), and Joseph Lara (Sports Enthusiast/Analyst).Tune in to the official "Inside The Locker Room" segment every Monday!TALKING POINTS:MJ played for the playoffsMichael Jordan and James JordanMichael Retires in 1993Jordan never turned it offThe Year without JordanJordan created slights in his head to go after in gameThe Return72-10!Don't forget to follow for more free content!Julian Lo CastoIG:@julianlocastoTwitter: @JulianLoCasto

In today's episode, we continue our review of "The Last Dance" documentary. With the on-going pandemic that is sweeping the globe, the only thing keeping us sane is the weekly anticipation for this jam packed Jordan/ Bulls documentary that aires every Sunday.You co-hosts are Julian Lo Casto (Former hooper/Head of Nutrition & S&C Coach at Challenger Strength), Nick Perry (Former hooper/ Physical Therapy Student), and Joseph Lara (Sports Enthusiast/Analyst).Tune in to the official "Inside The Locker Room" segment every Monday!TALKING POINTS:Key-take awaysMJ vs. KobeMJ, Clyde, and the ShrugMJ being compared to Clyde DrexlerThe Dream TeamIsaih Thomas beefMJ taking over practiceToni Kukoc Introduction- Jerry Krause calling him the future of the Bulls franchiseJordan’s competition problemThe Jordan Rules BookJordan’s...Gambling problem?The 3-peatRapid Fire Debate topics:Rank top pair of Nikes, Adidas, and JordansTop Kobe Moments of All Time- RIP MAMBAWho wins Dream Team or Redeem Team?After watching the documentary, where would you rank Charles Barkley all-time?Don't forget to follow on social media for more free content!IG:@julianlocastoTwitter: @JulianLoCasto

With the on-going rise in the coronavirus pandemic, home workouts have become the new norm for everyone looking to achieve their aesthetic and performance goals. It could become frustrating for many that don't have access to equipment to create an effective program to meet their needs. Isometrics have become incredibly useful for a multitude of reasons.In this episode, Julian dives deep into what makes them effective, why they are so important to your goals, and more importantly, how you should be using them to create a program that'll keep you on pace towards your goals.TALKING POINTS:What are they?Why Isometrics?Potential benefits of training in a lengthened range of motion.Now isometrics fall under two categories:Overcoming and Yielding IsometricsDifferencesUsesLoadHow can we use isometrics in programming?Advanced programming considerationsAbsolute strengthQuasi-IsometricsExplosive StrengthBallistic (Explosive) IsometricsHow can we progress?Injury prevention/RehabTime and Place within ProgrammingDon't forget to follow on social media for more free content!IG: @julianlocastoTwitter: @JulianLoCasto

Welcome back!It's been a long time coming, but The Attention to Detail Podcast is back and better than ever. The Coronavirus pandemic has ended all sports indefinitely, and who knows when they'll return. For all hoopers, this would have been the pinnacle of NBA playoff basketball. Instead, we are forced to go about our days without sports.In today's episode, we debut the newest installment "Inside The Locker Room." Stemming from my passion for the game, this segment will be a mix of valuable advice for athletes, exciting trending arguments, and fun basketball banter.Your co-hosts are Julian Lo Casto (Former hooper/Head of Nutrition & S&C Coach at Challenger Strength), Nick Perry (Former hooper/Physical Therapy Student), and Joseph Lara (Sports Enthusiast/Analyst).Tune in to the official "Inside The Locker Room" segment every Monday! TALKING POINTS:Initial Opinions and Thoughts of the series so far?Impact of this series of fans everywhere and what it’s done for us during the pandemic?Key Take-aways during the first 4 episodesThe two Jerry’s and their negative impact on the state of the Bulls dynastyPippens underpaid contractNo “load management” for MJJordan’s ruthless competitive fire to winDoug Collins’ impact on JordanThe Shot over EhloThe arrival of Phil Jackson and the Triangle OffenseStructured approach versus “Jordan” OffenseMade Jordan a “team” player- impact on Pippen becoming a HOF playerImpact of Dennis RodmanHow he made rebounding an art formHis “vacation”Phil Jackson’s impact on his careerThe Bad Boy PistonsIsaih Thomas and how he made Jordan a winnerTaking Down the PistonsThe First ChamipionshipRumors about Jordan playing elsewhere or retiringFavorite behind the scenes moment?Favorite in-game highlightDon't forget to follow on social media for more free content!IG: @julianlocastoTwitter: @JulianLoCasto

In this week's installment of the Attention To Detail Podcast, Julian takes the time to deconstruct the concept of fasting. Fasting can be a great tool to add to your toolbox to aid in a multitude of health benefits along with any body composition goals. With that being said, Julian takes a dive into the process of fasting, giving you a simple view of a very lengthy and complex topic.TALKING POINTS:Potential BenefitsBeing in a fasted state versus a caloric deficit.Benefits of both fasting (and it's various forms) versus caloric deficit.Different Forms of Fasting24 Hour FastTime Restrictive Feeding (Intermittent Fasting)How Fasting works in the human body

As a coach in the performance world, programming effectively begins with knowing our athletes and understanding their "individual" goals. In today's episode, Julian gives a breakdown of why it's important that all coaches have a good understanding for their athletes and their goals, and more importantly, how those factor into an effective program for your athlete.TALKING POINTS:Know Your Athlete:Training is BeneficialThere are three categories that you need to be considering: What makes them good? Where are they weak? What their resources are? Know Your Goal:Know your goal- The goal must be:Definable Measurable Trackable Manageable Breakdownable 

Dieting is tough! More importantly, sticking to one is even tougher for most. Majority of people who go on a diet quit within the first couple weeks on a new program. Why? Today Julian flies solo to talk to you about the importance of build a nutrition plan you enjoy and how that can help you create long-term adherence with your nutrition. Lastly, Julian rants about one of his latest tweets involving his thoughts on supplementation and their place within a sound nutrition plan, and he even provides his top 5 supplements that he recommends everyone be taking!Talking Points:Adherence and Making your nutrition plan enjoyable Simplicity over complexity Make a list of non-negotiable foods MAKE YOUR OWN IDEAL MENU 80/20 Rule What to do when you get off track! Summary of talking points. Supplements have their place in the world of nutrition My pre-requisites for supplementation use My top 5 supplements you should be taking if your nutrition is on pointAll this and MORE! Tune in to the show that's revolutionizing the way athlete's view training and nutrition!Follow on social media for more free content:Julian Lo CastoIG:@julianlocastoTwitter: @JulianLoCasto

The biggest controversy in athletic development over the past several years has been the gap between skills training and sports performance training. Coaches on both sides have been battling to find a middle ground on their training philosophies for years. In particular, the biggest area of concern has been the lack of emphasis on sports performance training and recovery/load management in the world of basketball, more so on the youth level.In this week's installment of the Coaches Corner, Julian sits down with founder of By Any Means Basketball, Coleman Ayers. Coleman conducts both basketball skills and sports performance training on a global and local scale. By Any Means Basketball shares very similar core philosophies as this podcast, embodying and revolving around detail-oriented and science-based research to produce top quality and digestible resources for coaches/hoopers worldwide.TIMESTAMPS INCLUDED*Talking Points:(6:34) Core Philosophies of By Any Means Basketball.(10:15) The Importance of Film Study & how Coleman uses it  in developing a detailed skills session.(23:55) Role of drills in player skill development sessions.(30:00) How to select the right game plan/ drills/ specific skill work for that individual player.(31:55) What to do when an experienced players who does everything right in a skill session but doesn’t seem to integrate new skills into their game? How can players, trainers, and coaches overcome this challenge?(36:22) How to help an athlete tap into the Mamba mentality? Can a trainer help "move the needle" or are you born with it?(44:07) What are the positive and negative trends in basketball & skills training? (53:18) What percentage of time should be spent on skills development, playing AAU/high school ball, and strength and conditioning work? Could there be a reason that you see athletes turning away from the training side of things?(1:03:42) Hip internal rotation and how it  can help improve performance for the everyday hooper. (1:08:56) 3 keys for smaller guards in today's game.(1:14:05) Can music aid in sports performance and skills training performance?All that and WAY MORE!Tune in to the show that's revolutionizing the way athlete's view training and nutrition!Follow on social media for more free content:Coleman AyersIG:@byanymeansbasketballYoutube: By Any Means BasketballJulian Lo CastoIG: @julianlocastoTwitter: @JulianLoCasto

In this first ever Q&A episode of the Attention To Detail podcast, Julian takes the time to answer a few questions related to strength and conditioning, sports performance, and nutrition from some of the listeners.TIMESTAMPS INCLUDED*Talking Points:(9:43)-How I got into the fitness/nutrition industry and how can you do the same?(22:05)- Biggest inspiration on social media and life?(27:45)- Tips for up and coming coaches/strength coaches?(31:33)- Are the big three lifts enough for core strength? What is the core? What is the function of the core?(41:24)- If I want to be able to dunk, should I be dunking everyday?(53:05)- Is having too much fruit bad in regards to losing weight due to sugar intake?(1:05:42)- When creating your own diet, should I focus on counting calories or tracking macros?All this and WAY MORE!Tune in to the show that's revolutionizing the way athlete's view training and nutrition!Follow on social media for more free content:Julian Lo CastoIG: @julianlocastoTwitter: @JulianLoCasto

In the latest episode, with a heavy heart, Julian takes the time to reflect on the nine lives lost on January 26th, 2020 during that devastating helicopter crash. In particular, we pay homage to an iconic, legendary figure in the world of basketball, Kobe "Bean" Bryant. Rest In Peace, John Altobelli, Keri Altobelli, Alyssa Altobelli, Sarah Chester, Payton Chester, Christina Mauser, Ara Zobayan, Gianna Bryant, and Kobe Bryant.Aside from Julian's tribute, today's topic will be Off-Season Vs. In-Season training featuring Director of Sports Performance of Old Dominion University, Eric Potter.Talking Points:Julian's first memories of Kobe (followed by 24 second moment of silence).6 Lessons Kobe taught me.Top 8 Moments of Kobe's Career.Eric's journey from the Minor Leagues to Strength Coach.Main focus when initially working with athletes.Big goals for athletes in the off-season.Changes made going into pre-season, and eventually in-season.How Eric programs for starters (high minute guys) versus role players (lower minute guys).All that and WAY MORE!Follow on social media for more free content:Eric Potter-Twitter: @BeEliteDailyJulian Lo Casto-Twitter: @JulianLoCastoIG: @julianlocasto

Nutrition is obviously a massive game changer for athletes, especially those playing at a high level. However, as a young athlete, navigating your own nutritional programming can be both challenging and confusing. In this latest episode, Julian and Jessica discuss how she fuels athletes to win and how she fuels humans for life!Talking Points:How Jessica got into the world of nutrition and her role at Mamba Sports Academy.The assessment process for the average athlete and determining how to program for optimal performance.Determining calorie needs based on the goal of the athlete.What are Performance Plates? And how can they help make an immediate impact on your nutrition goals.Optimal Pre/Post workout/competition strategies for athletes.Examples of "go-to" pre/post workout meals for athletes.Biggest advice for all athletes!!All this and WAY MORE!!!Follow on social media for more free content!Jessica Isaacs RDIG: @mambasportsdieticianJulian Lo CastoIG: @julianlocastoTwitter: @JulianLoCasto

Applied Functional Science (AFS) is a unique approach that uses the collaboration of the physical, biological, and behavioral science used to treat patients as a whole. AFS operates under the assumption that the practitioner/coach already has a sound understanding of the basic foundational movement patterns. Think of the effects that gravity, ground reaction forces, mass, and momentum all play on the everyday individual. Now think about how much that amplifies when you consider an athlete, especially a basketball player.In this week's show, Julian sits down with Athletic Performance Coach Xavier Brown to discuss his passion for the game of basketball and how he got into the world of sports performance; The biggest issue when coaching youth basketball players; AFS and what it    is, the philosophies AFS embodies, and best of all, how he applies it to his athletes and everyday average joes.Get the notebooks ready!Follow on social media for more free content:Xavier Brown:IG: @thesportzgeekJulian Lo Casto:IG: @julianlocastoTwitter: @JulianLoCasto

There are nearly 30 different vitamins and minerals that your body can not manufacture in significant amounts called your "essential micronutrients." Micronutrients- vitamins and minerals- although needed in only small amounts, they are responsible for a number of significant roles in the body. Maintaining your brain, muscle, bones, nerves, skin, blood circulation, and your immune system are things that require a steady dose of micronutrient and macronutrients in order to keep your body at a "normal" state. Without them, it almost always spells disaster.This is not so much an episode giving you definitions and long overly drawn out lists of vitamins and minerals. This is an episode that will provide you with the real world applications that will spell out the exact reasons why you NEED micronutrients in your diets! Get your notebooks out for this one!Follow on social media for more free content:Julian Lo Casto:IG: @julianlocastoTwitter: @JulianLoCasto   

This NBA season has been nothing short of amazing! With all the big off-season transactions, the biggest one that took the league by storm was Anthony Davis being traded to the Los Angeles Lakers from the New Orleans Pelicans. A monster deal that paired a young star in Anthony Davis with The King himself, Lebron James. The two have been one of the top scoring pairs in the league, leading the Lakers to a 29-7 start as of January 2020. This has been to no surprise as AD is averaging 27.7 points, 9.5 rebounds, 1.5 steals, and 2.6 blocks per game. What has been the key to his success? Where do you rank him amongst the bigs in the league? What will it take for him to take home the MVP award?In this season 2 debut episode, Julian sits down with NBA Journalist Stevie Cozens to discuss all things hoops! Specifically, his journey from Australia to the covering the NBA, AD's tremendous play and what it  will take for him to win MVP this year, Carmelo Anthony's impact on the Blazers in the early part of the season, Kevin Love trade rumors, Zach Levine and whether or not he'll be an all-star this year, the impact of young rookie Coby White, and so much more!If you're a hoops fan, you won't want to miss this action packed season debut!Follow on social media for more free content:Stevie Cozens:Twitter: @StevieCozensJulian Lo Casto:IG: @julianlocastoTwitter: @JulianLoCasto

The topic of this week's show originated from a tweet that I posted a while back, talking about why athletes in particular should prioritize their performance goals over their aesthetic goals. That sparked the conversation of what is the idea of training and nutrition for aesthetics versus performance and how they differ.In particular, Julian and Nate discuss the differences between training and nutrition for aesthetic versus performance goals, the outcome measures of each that a person should look at, answering the question "Is it bad to want to train for aesthetics?", and best of all, "Is it possible to train for both?" Follow on social media for more free content:Julian Lo CastoIG: @julianlocastoTwitter: @JulianLoCastoNate Diaz:IG: @natediaz_rd