Brio in the Box Podcast

David's been productive this summer while he's been left unattended at home. A new gym mural, well cared for gym equipment, all signs of a good affiliate where someone cares.Jocelyn's been busy with CrossFit in a new role on the media side, hosting the CrossFit podcast at The Games in Albany, NY and chatting with a wide variety of super interesting individuals who are GETTING SHIT DONE. See a problem or a need in the world? These people didn't sit back and complain, they stepped up and did something about it. Follow along at https://www.youtube.com/@crossfit as the episodes are published over the next few months. Back at home, David and Jocelyn have been inspired by their son Atlas to revisit weighing and measure their food, bringing precision and accuracy to the "base of the pyramid" - ie nutrition. In the latest unhinged soap box rant, we invite you to live in reality and be honest with yourself about what's actually going on with your diet. That adhering to the CrossFit methodology for the long term softens the blow of aging is now moving from hypothetical to evidence based. Do it, do it consistently for the long term, and reap the benefits as you age better than the rest. 00:27 David's productive summer03:28 Jocelyn at the CrossFit Games23:19 The Rylee family is tracking their food28:34 Be honest with yourself31:44 CrossFit for longevity32:26 Community makes the necessary, doable33:40 Personal Responsibility in Health36:02 Aging Resistantly with CrossFit

There's a lot of "genetic diversity" in the wide world of CrossFit and affiliates come in many flavors - some good, some not so good. So how do you know if you're at one of the truly great ones?Join us as we hash out the elements that separate the mediocre from the exceptional - hospitality, community, coaching, cleanliness, programming, and more. We explain how to identify a top CrossFit gym, the significance of higher credentials, and the role of an actual CrossFit affiliation. Whether you're a seasoned CrossFitter or new to the community, this episode offers valuable insights into what to look for in a CrossFit gym to ensure you're getting the best experience.Tune in to learn how CARE and attention to detail make all the difference in a quality CrossFit affiliate.01:55 Hospitality07:12 Cleanliness and Maintenance13:50 The Value of Being a Licensed CrossFit Affiliate16:53 The Importance of Education and Credentials21:23 Programming33:16 Thoughtful Warmups33:44 a Physical Whiteboard in CrossFit36:37 Controversial Topic: Open Gym44:28 Searching for a good CrossFit affiliate50:56 Why some gyms are more expensive

Eating and drinking is fine once in a while, but if that's all you can come up with for a night out that's pretty boring. It's time to get some new ideas and have more fun! Social situations often present the biggest challenge to staying on track with health and nutrition goals, so in this episode of the Brio In the Box podcast, we give you a whole pile of ideas for your next date, whether it's the first one or keeping your relationship alive decades in. Of course active hobbies like CrossFit, pickleball, and rock climbing, are great, but what if you each got $20 to dress the other person at Value Village and wore your spiffy outfits out bowling?? Whether you're looking for budget-friendly activities, fun family outings, or seasonal adventures, this episode is packed with inspiration to keep your relationship fun and full of laughs. 00:11 Importance of Date Nights00:35 Challenges of Social Events and Nutrition01:38 Active and Outdoor Date Ideas04:00 First Date Activities11:53 At-Home Date Night Ideas19:24 Maintaining Relationship Health21:00 Enjoying Time Together Without Kids21:36 Low-Cost Outdoor Activities22:08 Active Date Ideas22:57 Seasonal Activities and Adventures24:51 Exploring Local Attractions33:59 Road Trips and Long Drives

Jocelyn and David recently attended the Canadian Affiliate Gathering in Banff with gym owners from across the country. What's the big takeaway? How do we control what we can control to make the brand of CrossFit better for all who set foot through the doors of an affiliate? LEADERSHIPAnd it's not just in business either. Society is in dire need of better leadership in families, schools, and communities. Be the change you want to see in the world and lead from the front in demonstrating the lifestyle you want your family and community to aspire to. Kids are being indoctrinated into "treat culture", with sugary rewards being shoved in their faces for even the slightest effort. Make it stop! Just say no!00:06 Recap of the Banff Trip01:43 Breath Work and Meditation05:19 CrossFit Community and Leadership14:14 Parental Leadership and Setting Examples21:04 Self-Respect and Self-Care21:16 Raising Respectful Boys22:42 The Problem with Treat Culture23:20 Leadership in Families25:15 The Impact of Sugar on Kids29:19 Healthy Alternatives and School Challenges

At CrossFit BRIO, fully 75 members are now sporting their name on the wall in the 1000+ WOD Club. In a world where 99% of people give up on themselves and their exercise routine, we must know more about what makes these remarkably dedicated folks tick. We asked them three questions:1) Why do you do CrossFit?2) How have you managed to be so consistent? What's the secret to your routine?3) If you could give one piece of advice to a new member, what would it be? Join us as we explore their advice, including sticking with it, integrating workout routines into busy lives, and the value of ongoing learning and technique improvement. Get motivated and inspired by the collective wisdom of our dedicated BRIO community.01:39 Commitment and Recognition at Brio03:55 The Importance of Consistency04:36 Why Do You Do CrossFit?05:56 Physical and Mental Health Benefits07:39 Community and Long-Term Goals12:09 The Secret to Consistency19:34 The Necessity of Fitness Commitment22:21 Community Support23:34 The Importance of Showing Up26:25 Advice for New Members28:48 The Value of Effort and Learning34:10 Celebrating Progress and Community

In this episode of the Brio In The Box podcast, Jocelyn welcomes Arlie from Farm One Forty, located just west of Saskatoon near Vanscoy, SK. Arlie shares her journey from working as an environmental consultant to becoming a full-time farmer committed to sustainable and holistic farming practices. Get to know Arlie and the origins and development of Farm One Forty, the benefits of rotational grazing, the nutritional superiority of grass-fed meat, and the importance of supporting local food systems. Arlie also talks about community engagement through farm tours, children's camps, and adult workshops, offering insights into the interconnectedness of environmental health, human health, and sustainable agriculture. The episode is a rich exploration of how one person can make a significant impact on the local food landscape and beyond.Check out www.farmoneforty.caFollow them on instagram @farmoneforty Things we mentioned:Allan Savory's Ted Talk: https://youtu.be/vpTHi7O66pI?si=anGCmkImDmPLDpA3The Biggest Little Farm: https://youtu.be/kA463a7r83k?si=QQM-u-JitQidcugRMark Schatzker's book The Dorito Effect: https://a.co/d/91iMBKhChris Van Tulleken's book Ultra Processed People: https://a.co/d/4fsEHWZRobb Wolf and Dianna Roger's book Sacred Cow: https://a.co/d/ar7JjC7and the accompanying documentary https://youtu.be/hjyBUk6AQ1M?si=rrbIuBNfVj0CJYv0Other Recommendations from Arlie:The documentary Kiss The Ground: https://youtu.be/AHSOeIikjCw?si=kV99MIszCwahObt1The film Common Ground: https://commongroundfilm.org/Will Harris's book A Bold Return to Giving a Damn: https://a.co/d/asHoG5P00:34 Getting to Know Farm One Forty01:39 The Journey from Hobby to Business10:10 The Benefits of Grass-Fed and Pasture-Raised Livestock19:54 Environmental Impact and Sustainability24:25 Connecting with the Community26:57 Rediscovering Lost Farming Wisdom27:24 Adult Farm Camp Experience29:23 Community and Local Support31:36 Kids Camps and Education36:00 Holistic Farming vs. Monocrop Agriculture39:09 Reviving Damaged Soil50:15 The Importance of Seasonal and Varied Diets52:56 How to Support Local Farms

In this episode of the Brio in the Box podcast...The 2025 Open is now complete! Jocelyn recently had a rad opportunity to head to New York to appear on the broadcast team for the live announcement of 25.3 and gives the "behind the scenes" on her experience. Doing Constantly Varied, Functional Movements, at your relatively high intensity is necessary if your goal is maintain your health, functionality, and independence through all the years you get on this earth. CrossFit found a way to make working on your fitness FUN... but then sometimes life throws you a curve ball and now it's no longer fun. But does that make it any less necessary? NO!David and Jocelyn discuss the importance of persevering every ounce of fitness you've built, even through all of life's challenges - injuries, pregnancy, grief, menopause, you name it. The future of your health and fitness hinges on what you do when things are going bad. Take care of yourself as if you are someone that matters to you. Make good choices now for a better future.01:17 Live Broadcast Experience04:18 Supporting the CrossFit Community11:29 Dealing with Injuries and Setbacks26:22 Adapting Workouts for Hormonal Changes27:48 Aging and Fitness: The Reality Check30:41 Balancing Strengths and Weaknesses in Training31:18 The Necessity of Doing Unpleasant Exercises32:25 Modern Comforts and the Need for Challenges46:07 The Role of Technique in Long-Term Fitness47:19 Long-Term Fitness Planning and Consistency

First, we're re-capping our Step Into January 10,000 steps a day challenge and stressing the importance of daily movement beyond just gym workouts. Maybe you've heard the recent fitness buzzword "Zone 2 cardio"... We're here to tell you that shouldn't be a piece of your training in the gym, it should be you outside, on your feet, living life, and having fun. There's benefit to signing up for an event and participating in a competition even if you don't care at all about being competitive. Run a 10k, do a weightlifting meet, enter a 2k row competition.... AND sign up now for the CrossFit Open! 👉 games.crossfit.com Feel like you don't belong at one of those events or you have no business being there? Lets talk about Imposter Syndrome and how to flip those nasty nagging thoughts on their head. 00:28 Step into January Challenge Recap04:03 Zone 2 Cardio and Daily Activities11:43 February Push-Up Challenge14:42 The CrossFit Open: A Community Event24:42 The Importance of Community and Participation26:49 Exploring Different Fitness Challenges28:12 CrossFit's Versatility and Long-Term Benefits36:13 Overcoming Imposter Syndrome41:07 The Value of Doing Hard Things

Happy New Year! Join us on the Brio in the Box podcast as we touch on New Year's resolutions and this annual time of reflection and planning. Is it better to make small incremental changes or big sweeping changes all at once? Questions from the community: do we (Jocelyn and David) have a five year plan?what about creatine for women?can you just take a supplement to get your nutrients?David talks about what's up with that tech billionaire trying to live forever.Jocelyn tells you red flags to look out for in the fit-fluencer part of the internet and gives you a healthy definition of the "healthy user bias" in nutrition. Also, Jocelyn shares the results of her recent bone density scan and GUESS WHAT: CrossFit works. 00:00 Introduction and New Year's Reflections00:51 Commitment to Fitness and Community06:12 Goal Setting vs. Value Driven Approach11:20 Big Changes vs. Small Changes17:13 Exercise Programs and Real Fitness30:50 Understanding The Healthy User Bias31:30 The Role of Supplements in a Healthy Diet31:51 Creatine: Should women take it?34:56 Red Flags in Nutrition Advice and "Experts"38:09 Exercise and Lifestyle Choices for Optimal Health47:26 Jocelyn's Bone density and bodyfat53:58 The Importance of metrics and regular data collection

In this episode, David shares a recent personal win when he fixed our broken induction stove all by himself. Life lessons learned include don't believe the first thing you read on the internet, you can learn anything, and you have to be willing to just TRY. This hands-on learning extends into the value of trying hard things and embracing the suck to grow and improve in life, from cooking meals to building fitness habits. Adulting 101 involves doing a lot of things you don't necessarily like, but are a required part of being a functional adult. Learning to do these things, without too much drama, is just part of life.Next up, we dive into the oft-requested topic of menopause, hormone replacement therapy, and how best to prepare for inevitable changes of life. Trust us, you don't want to miss these tips on how to be a handy and healthy human!00:07 Handyman win!06:08 Overcoming Self-Doubt16:39 The Importance of Discomfort25:25 Health and Hygiene for Kids26:05 Building Resiliency in Children27:48 Menopause: A Stress Test41:45 Functional Medicine and Root Cause Treatments46:57 Effective Exercise Strategies

Both avid snowboarders, David and Jocelyn start out this episode answering a question from the community: Do you do anything special to prepare for ski/snowboard season?Jocelyn recently delivered her Nutrition 101 seminar at BRIO. Here we discuss some updated stats she shared in person at the course on the current state of health. Did you know fully 51% of adults now are diabetic or prediabetic? That 10% of CHILDREN have fatty liver disease? Or that the average person spends the last 14 years of their life in poor health?Next question from the community...We're all gambling with our future in one way or another. Assuming we'd like things to go well, Jocelyn answers the question "what biomarkers or tests should we have done to monitor our health?"00:36 Community Question: Snowboarding Prep07:09 Nutrition Seminar Recap08:37 Shocking Health Statistics19:05 The Gamble of Health Choices28:27 The Harsh Reality of Retirement Health31:25 The Urgency of Health Awareness40:53 The Importance of Nutrition and Consistency48:16 Key Health Markers to Monitor58:46 Taking Control of Your Health Future

First up, Jocelyn and David talk about their latest family challenge of keeping phones out of the bedroom. This means we're reading actual paper books!Jocelyn - Cells, Gels, and the Engines of Life by Gerald PollackDavid - Dopamine Nation by Anne LembkeWe take a question from the community: What do you know about gout?Back on the topic of dopamine, we talk about the balance of pleasure and pain and how to leverage this effect for good and not evil. High Intensity workouts definitely feel like pain... followed by feel-good rewards and health benefits, but how much intensity is too much? When we say CrossFit is "high intensity" is that the same thing as max intensity?Finally we link this into the importance of tracking your workout results. If you are doing a fitness program, you should be getting fitness and the only way to know if this is happening is to gather data.00:21 No Phones in the Bedroom experiment02:57 Diving into Dopamine Nation09:41 question from the community: what do you know about gout?13:20 Intensity in CrossFit Training25:42 Knowing When to Pump the Brakes: Avoiding Overtraining26:15 The Importance of Mechanics and Consistency27:08 The Athlete's Responsibility29:11 Burnout vs. Injury: The Real Risk29:56 Adjusting Intensity for Sustainable Progress34:56 Tracking Your Progress: Why It Matters37:26 Facing Reality: Logging Your Fitness Journey38:23 The Value of Data in Fitness47:27 Adapting to Life's Phases49:36 Celebrating Small Wins and Overall Fitness51:32 Final Thoughts: Fitness for Life

New office who dis? In this episode, David and Jocelyn discuss the benefits of projects and learning new things. David opens up about his mental health journey and how a new hobby (playing the ukulele) helps him manage his anxious tendencies.David, head programmer at CrossFit BRIO, takes us through the bigger picture of designing safe, effective, and fun CrossFit workouts and what's coming up in the next few months. What does it take to be super fit now AND age well in the future?Jocelyn answers a question from the community by taking you through a "bad science" analysis of a recently published study on low carb diet and diabetes, explaining the design flaws and misinterpretations that plague such research. We get into the influence of marketing in nutrition and health - none of us are immune! - and finish with our best tips to stay sane and stay positive on social media.00:12 Building the BRIO Office02:05 The Benefits of Beef Liver04:16 David's Ukulele Journey22:39 CrossFit Programming and Seasonal Variation28:30 Importance of Technique in Heavy Lifting30:23 Effective Programming and Intensity32:21 More isn't more, Longevity and finding the Minimum Effective Dose39:17 Bad Science in action: Misleading Nutritional Studies52:41 The Influence of Advertising and marketing on Nutrition and Health54:36 Staying Sane and Staying Positive on Social Media

In a tragic blow to the treatment of mental health, and despite overwhelmingly positive data on its efficacy and safety, therapeutic use of MDMA for the treatment of PTSD has been denied by the FDA. Yet other pharmaceuticals that cause far greater harm and do not effectively cure disease continue to be available. For a deep dive on this, watch our Mental Health Series from May 2023:Part 1: https://youtu.be/CTDpg-5nPrI?si=Ko8cllh9c-FfG1_YPart 2: https://youtu.be/Fy1q76yWQAA?si=r5InpZwN2WgBaexaPart 3: https://youtu.be/dF5Ec8dNomM?si=FGw-NgAw_nxv65QgHealthcare is in crisis, no doubt, but the launch of the CrossFit Medical Society this week provides a bright light of hope on the horizon. Aiming to bridge the gap between fitness and healthcare, the CFMS will connect clinical practitioners with CrossFit coaches and community members with the goal of making the CF Affiliate a "health home". Anyone can join the CFMS for free at www.crossfitmedicalsociety.com and follow @crossfitmedicalsociety on InstagramOn a similar theme, BRIO + Nutrition is getting a professional office within CrossFit BRIO! Wrapping up her Masters of Science in Human Nutrition, Jocelyn will be connecting clinical nutrition with fitness and training within the CF Affiliate. 00:19 Disappointment with FDA's MDMA Decision06:42 CrossFit Medical Society Launch10:09 Building a home for BRIO + Nutrition12:50 CrossFit and Healthcare Integration15:00 Defining Fitness and CrossFit's Impact19:06 The Physical 100 winner is a CrossFitter19:49 CrossFit's Open Source Fitness24:23 The CrossFit Formula for Health32:54 Longevity in CrossFit35:26 The Affiliate as a Health Home

Question from the community: Should I buy Weightlifting Shoes?Animal vs Plant Proteins:Meals only May continues, we're aiming for minimum 30g of protein from animal sources at each meal (no snacks or nonsense grazing). Why don't we could the protein in plant foods?

In this episode:01:18 Taping your mouth shut at night for deeper sleep, less anxiety, better dental health, improved cardiovascular function, and a smarter brain. Whoa.20:38 Solar Powered HumansMelanin, found in many cells of the body not just the skin, may actually store some energy from the sun and provide an additional energy source for cells alongside ATP. Are humans solar powered? Whoa. (read the paper here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10570809/#:~:text=Melanin%3A%20The%20unifying%20theory%20of,of%20neurodegenerative%20and%20other%20diseases.)

Part 2 picks up where we left off, discussing the reality of lab designed hyperpalatable foods27:56 Rucking Challenge: Building Good Habits29:56 The Importance of Zone One and Two Cardio35:29 Murph May: Preparing for the Challenge40:53 Brio Plus Nutrition: Master's Degree and Future Plans

In this episode of the Brio in the Box podcast, Jocelyn and David discuss this month's habit challenge: Aqua April. Water intake goals, the importance of actually tracking rather than guess, early morning hydration, and maybe even reducing caffeineDavid talks about getting back to his morning cold plunge routine and the broader life lesson of embracing the suck. We also preview the upcoming "Meals Only May", where we'll work to eliminate nonsense snacking and feed ourselves whole meals instead, each containing at least 30g of protein from an animal source. Our summer Ruck-a-week fitness challenge will be back for 2024! You may have heard trendy terms like zone 1 or zone 2 cardio, but here we talk about the broader significance of what role these activities should have in your life. Plus, we touch on exciting future plans for Brio + Nutrition including an upcoming office renovation project in the gym.00:10 Year of the Habits: Aqua April 06:15 Cold Plunging: Building Mental Toughness13:26 Meals Only May: Focusing on Protein25:12 The Hidden Dangers of Hyper-Palatable FoodsFind the rest in Part 2 of ep 070

peptides, Vitamin D & the sun, osteoporosis, and things we would never eat

Jocelyn and David discuss the wins and misses of the 2024 CrossFit Open and how to use these tests to further your training in the year ahead.