In this solo episode, I talk about the four ways I’m bringing burpees back into my coaching programs. During my time as the Head of Sport for Spartan Race (where the penalty for failing to complete a challenge in a race was 30 burpees), I was responsible for making people do a lot of burpees. Perhaps understandably, ever since then, I’ve been reluctant to incorporate burpees into my training programs. However, just lately, I’ve started teaching them to people working out at home who want to get their heart rate up but don’t have access to a fan bike or a rower. But I’m not sticking to old-school burpees; I’m adding four variations that will bring variety and interest to your workouts. Support the show

Today, I sit down for the second time with Daniel DeBaun, the founder of Defender Shield, a company that provides industry-leading protection against the electromagnetic (EMF) radiation emitted from our digital devices. Daniel is a former engineer who has over 30 years of experience in the telecommunications industry. He is committed to helping people protect themselves from EMF radiation and has recently worked with a team of scientists and engineers to develop a new shielding technology designed to provide protection from 5G frequencies. Daniel and I discuss the 5G rollout and talk about its possible implications for our health. We also look into some of the recent research into electromagnetic radiation and consider how it can affect our bodies, disturb our sleep, and disrupt our connection to the Earth’s natural electromagnetic frequency. Above all, Daniel suggests some straightforward ways to manage our environment, limit our EMF exposure, and protect ourselves and our families from artificial electromagnetic radiation.  Support the show

This Friday, I’m sharing a clip from my recent appearance on Eben Britton’s ‘Eben Flow’ Podcast. Eben is a former NFL player turned mindfulness practitioner and cannabis advocate. He’s a super-interesting guy, and we get into some profound and somewhat controversial topics in his show. My episode is called ‘Trust Thyself with Joe DiStefano’, and the first forty-five minutes are dedicated to kettlebells. The clip you’re going to hear today focuses on breath and why nasal breathing is so essential for our mental and physical health. Support the show

In this week’s show, I weigh up the benefits of the Carnivore Diet with cookbook author, chef,  and avid CrossFit competitor Erin Blevins. Erin has a background in competitive distance running, and she was introduced to CrossFit in 2016 while working as a chef for the Superman actor, Henry Cavill, during the filming of Justice League. As well as cooking for superheroes, Erin has worked as a nutritional coach for professional athletes, baseball players, and Navy Seals. She is the founder of shutupEAT and shutupWORK, and last year, she co-wrote The Essential Carnivore Diet Cookbook, a collection of meat-based recipes designed to promote healing and weight loss. As an athlete who has competed at a high level in multiple sports, Erin understands what foods are needed to fuel high-intensity exercise. She talks about her transition from vegan to carnivore and describes how shifting to a primarily meat-based diet has helped improve her health and performance. She sets out her organic approach to coaching and nutrition, emphasizes the character-forming aspects of competition, and explains how to keep motivated during the pandemic.Proudly Sponsored By: Immune Charge+® Zinc IonophoreThis ground-breaking product helps increase cellular zinc levels throughout the body. Zinc is a vital trace mineral that is traditionally difficult to absorb, yet essential for overall immune function, gut health, inflammatory and hormonal balance, brain function, and more.Inside a convenient, easy to swallow capsule, zinc is combined with the plant compounds quercetin, luteolin, and hesperetin, to form an advanced “ionophore” complex for enhanced zinc absorption. These specific zinc-binding plant compounds act as sophisticated “chaperones,” shuttling zinc through cell membranes for powerful direct delivery of nature’s classic immune-supporting mineral.Kion CoffeeThe sad truth us that less than 3% of coffee on the planet is certified organic. Many coffees are pesticide-soaked or grown in fields that are doused with herbicides, and almost all coffees have traces of mycotoxins. KION Coffee is, without question, the cleanest coffee out there. Support the show

Welcome to the Friday show. Today, I’m going to talk you through another one of my favorite workouts. It’s called The 30/30 for 30. For this workout, we’re going to do three different exercises. The first exercise is aerobic, so I recommend using a fan bike, a rowing machine, a treadmill, or a jump rope. The second exercise is the kettlebell swing (or the snatch if you’ve learned how to do it on an RKC-type course). The last piece is a core exercise, and for simplicity’s sake, I suggest that everybody does the hard-style plank. If you can, opt for a ring-suspended plank where the rings or suspension straps are positioned just above the mat and the feet are elevated 12-16 inches off the ground. This makes for a more challenging plank that perfectly complements the kettlebell training. During this 30/30 for 30 program, you’re going to do 30 seconds of work followed by 30 seconds of rest for 30 minutes. The purpose of this workout is not to get you sweaty and sore but to get some high-quality movement and recovery. It’s a feel-good workout that can be done on its own or after some strength work, such as heavy deadlifts. Of course, before you start, I suggest you spend 5 to 10 minutes warming up.Support the show

This week, I sit with chiropractor, spine expert, and CrossFit enthusiast Dr. Andrew Yaun. Andrew is the owner of Optimal Sports Therapy and Wellness, a chiropractic practice in Fairfield, Connecticut, specializing in the treatment of sports injuries. He also happens to be my former college roommate, whose background as a CrossFit competitor and experience as a clinician, make him the perfect person to ask about the science behind kettlebell swings. We take a deep dive into the mechanics of the swing, and Andrew (who goes by the name of Dr. Spider in CrossFit circles), explains why the correct technique is crucial in protecting the spine and preventing injury. He talks about what makes kettlebell swings so special and helps to throw some light on the reasons why Stuart McGill’s research suggests they have the potential to undo some of the injuries and dysfunctional patterns associated with more conventional weightlifting.Support the show

In today’s AMA, I turn my attention to sleep. We all know how important sleep is for our health and performance but many of us regularly experience problems sleeping, and we’re often unsure what the best strategies are for consistently getting a good night’s sleep. When it comes to improving the quality of our sleep, I believe we need to concentrate on three core areas; repairing our circadian rhythms, reducing our stress levels, and improving our sleep hygiene. Surprisingly, how well we sleep at night has more to do with how we start rather than how we end the day.  A calm and consistent morning routine and getting out into natural light as soon as possible in the day can help our bodies live in harmony with their natural rhythms and lay the foundation for a better night’s sleep.Support the show

In this episode, I take an in-depth look at the benefits of heat and light therapy with the founder of SaunaSpace, Brian Richards, who describes how he was inspired to create his own near-infrared sauna when he was looking for a natural and drug-free way to cure his acne, insomnia, and adrenal fatigue. Although Brian’s first sauna was cobbled together from scavenged parts and chicken wire, he was so impressed by the transformative effect it had on his health that he spent the next few years refining his design. Today, his company produces unique and beautiful portable saunas made from high-quality materials that enable you to create a designated healing space in your own home.Brian sets out the many benefits of sauna therapy, from detoxification and cellular rejuvenation to increased energy, better sleep, and clearer skin. He explains how near-infrared light promotes cellular healing and describes the joyful and rejuvenating experience of spending time in a specifically designed ritual healing space, free from modern technology and set apart from the stresses and demands of our everyday lives.  Proudly Sponsored By:Bioptimizers P3OMHave you had bad gas lately?I know this may be an uncomfortable topic. The only reason I bring it up is because bad gas is a sign you have undigested food fermenting in your gut.This is occasionally a problem for EVERYBODY and that’s why I want to tell you about P3-OM probiotics. P3-OM is a patented probiotic that eats up excess sugar, eliminates bad bacteria fast, and protects your gut from inflammation and viruses. So you have less gas AND a stronger immune system.It’s a secret weapon for reducing or eliminating bad gas and upgrading your immunity and protection against bad bacteria and comes with a 100% money-back guarantee. Save 10% off right now by going to bioptimizers.com/stacked, and checking out with code stacked10.H2 Hydrogen TabsHydrogen, one of nature’s purest and gentlest antioxidants, is created by the natural reaction of magnesium with water. This advanced formulation can deliver the free-radical quenching power of molecular hydrogen to any non-carbonated beverage. This is why I always have a few of Quicksilver’s H2 Elite Hydrogen Tabs on hand.Support the show

This show focuses on teaching you how to develop the skills you’ll need to swing a heavy kettlebell safely and effectively. As a coach, I know that building up to a Hardstyle Kettlebell Swing takes practice and if you’re new to kettlebells, you’ll need to work on your breathing and on developing the sort of explosive hip power that will allow you to swing a heavy bell between your legs. To get you started, I share some techniques and practices that will help you prepare your body for the swing and, to keep you motivated, I set out some of the many benefits of swinging heavier weights. Support the show

Today, I talk to martial arts guru and fear management expert Tony Blauer about how to understand, control and confront our fears. As someone who’s trained professional fighters, military personnel, and law enforcement officers, Tony understands how to face fear. His personal defense program, the SPEAR System, teaches people how to protect themselves in the event of a physical threat and his KNOW FEAR program provides strategies for overcoming panic and anxiety through the development of a rational and resilient mindset. Our conversation revolves around the consequences of living in fear and Tony encourages us all to stop wasting our time worrying about things that might never happen. Instead, he invites us to reframe our relationship with fear and to think of it as a catalyst rather than an obstacle. We also discuss the crucial role that coaches can play in helping athletes to  overcome their pre-competition nerves and improve their performance.Support the show