BRIO in the Box Podcast

In this episode David and Jocelyn break down their top 5 best, worst, and most overrated food you can eat. If you're looking to make a few changes or tweaks to your diet for 2023 this is the episode for you!

In this episode David and Jocelyn explore ways to define the concept of being "healthy". Certainly we're all prioritizing our fitness to pursue health, but what exactly does that mean? Is it simply being free of disease? How do we course correct if we're not healthy? Is health short term or long term? Does it include mental health?

Jocelyn shares her renewed obsession with the British reality show 'Secret Eaters,' which exposes the self-delusion some people have about their diet. Although sensationalist, it's a truly fascinating study in human psychology and our impressive capacity for mental gymnastics. Watch episodes here if you dare: https://www.youtube.com/watch?v=n8YmaosJMRw&list=PL8ADW9c6OeowRia3M_-MrnEwXoYfCNRCN&ab_channel=AllReal Mastering your CrossFit nutrition starts first in the truth! As Richard P. Feynman said, "The first principle is that you must not fool yourself and you are the easiest person to fool." In the interest of not living in Delulu land, David and Jocelyn look up the real truth about just how many calories are in some common meal options at Earls. Then we tackle Tim Hortons. How many calories do you think are in a large Double Double and a boston cream donut? What about a large Vanilla Iced Capp and a Raisin Bran Muffin? Would you consider one of these to be a "healthier choice"? 00:17 The Show 'Secret Eaters' 02:13 The Psychology of Eating Habits 07:00 Tracking Food Intake: A Personal Experiment In Honesty 07:30 The Truth About Restaurant Meals 12:15 Making Healthier Choices at Restaurants 17:03 Comparing Different Meal Options 19:14 Balancing Treats and Healthy Eating 21:28 How do competitive eaters do it 25:01 The Importance of Cooking at Home 27:32 What about Tim Hortons? 37:11 European Food Standards vs. American Habits 38:22 Concluding Thoughts on Food Choices

Welcome to Season 3 of the BRIO in the Box podcast! This year we're all about YOU. We get asked so many interesting questions in the gym. Lots result in thoughtful conversations we'd like more people to be a part of and some require a better answer than time allows for in the go-go-go of a class. So we'll be using our podcast to answer YOUR burning questions. Here's what's on the list this week... 1) What do you know about peptides? 2) For someone trying to eat enough and looking to increase muscle mass and strength, is it more important to hit a protein target in the day or just hit a total calorie target? 3) How often do we workout and what do we do? 4) I want to lose a little bit of weight, should I just run more on my days off? 5) My watch says I burned 500 calories in that workout, should I increase my food by 500 calories today? 6) My wife and I watched You Are What You Eat on Netflix and now we're feeling like we should eat less meat, or at least less red meat 7) What should I do on days off? Have questions for us? Comment below and we'll answer in the next one...

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.ca Follow them on instagram @farmoneforty Things we mentioned: Allan Savory's Ted Talk: https://youtu.be/vpTHi7O66pI?si=anGCmkImDmPLDpA3 The Biggest Little Farm: https://youtu.be/kA463a7r83k?si=QQM-u-JitQidcugR Mark Schatzker's book The Dorito Effect: https://a.co/d/91iMBKh Chris Van Tulleken's book Ultra Processed People: https://a.co/d/4fsEHWZ Robb Wolf and Dianna Roger's book Sacred Cow: https://a.co/d/ar7JjC7 and the accompanying documentary https://youtu.be/hjyBUk6AQ1M?si=rrbIuBNfVj0CJYv0 Other Recommendations from Arlie: The documentary Kiss The Ground: https://youtu.be/AHSOeIikjCw?si=kV99MIszCwahObt1 The film Common Ground: https://commongroundfilm.org/ Will Harris's book A Bold Return to Giving a Damn: https://a.co/d/asHoG5P 00:34 Getting to Know Farm One Forty 01:39 The Journey from Hobby to Business 10:10 The Benefits of Grass-Fed and Pasture-Raised Livestock 19:54 Environmental Impact and Sustainability 24:25 Connecting with the Community 26:57 Rediscovering Lost Farming Wisdom 27:24 Adult Farm Camp Experience 29:23 Community and Local Support 31:36 Kids Camps and Education 36:00 Holistic Farming vs. Monocrop Agriculture 39:09 Reviving Damaged Soil 50:15 The Importance of Seasonal and Varied Diets 52:56 How to Support Local Farms

In episode 079 of the Brio In The Box podcast, we dive into the reality of winter in Saskatoon—snow, cold, and the expected physical challenges it brings. Every snowfall the ER is inundated with heart attack victims who were unprepared for the demands of a simple life task like shoveling their driveway. Don't let this be you. We emphasize the need for consistent exercise and proper nutrition to maintain functional independence FOR LIFE. Speaking of consistency.... Coach Jess is the first CrossFit BRIO member to surpass the incredible milestone of 3,000 WODs!! Coming off a very successful fall strength cycle, we're sharing your insights on what worked. As the holiday season approaches, we offer practical tips for maintaining your fitness and not going completely off the rails. With a mix of humor and frankness, we tackle the topic of ultra processed food addiction and what it takes for some to achieve "sobriety". Tune in for honest insights and real strategies to keep you fit and healthy through the cold months and festive season. At home workout resources: www.crossfitbrio.com/outsidethebox 00:58 Heart Health and Physical Activity 02:45 Functional Independence and Fitness 09:51 Consistency in Fitness: Coach Jess hits 3000 WODs! 12:41 Strength Cycle and Progress Tracking 20:06 Holiday Fitness Strategies 27:24 Planning for Important Moments 27:49 Understanding Body's Tolerance 28:37 Choosing When to Indulge 30:09 Fitness Beyond the Gym 38:18 Supporting Sobriety and Abstinence 45:23 Self-Awareness and Honesty 50:15 Holiday Strategies and Traditions

www.crossfitbrio.com/nutrition The day after Halloween, and throughout the month of November, seems like a good time to dial in your Nutrition and learn more about what goes into the food you eat. The research is clear that Ultra Processed Foods (a particular class of industrial food-like substances) are uniquely harmful to our health, independent of their macronutrient or caloric content. We'd like to see everyone join in on our No Sh*t November nutrition challenge and book club. Take this time to see how good you could feel eating only real, unprocessed food for a month. Can you make it 30/30 days with No (Ultra Processed) Sh*t? Along with this, we'll be reading the book Ultra Processed People by Chris van Tulleken. Just 10 pages per day and you'll be done this book by the end of the month and have a noggin full of knowledge to make better choices about what to eat. visit crossfitbrio.com/nutrition for more information Anyone who makes it 30/30 with No Sh*t and reads the book will be entered to win a prize at the end of the month!

In this episode, David and Jocelyn discuss their personal journeys with nutrition and different strategies that have achieved different goals at different points in their lives. They also compare and contrast the needs of opposite body types - David as tall “hard gainer” and Jocelyn as a short person that can add mass easily (aka “Dummy Thicc”!). They also take you through a day in the life of their actual food choices, timing, and meal ideas. This episode is brought to you by BRIO+ Vitamin K2. Find it here: https://www.crossfitbrio.com/product-page/vitamin-k2-d3 As mentioned in this episode, you can have quality meat sourced from local Canadian farmers delivered right to your door from TruLocal.ca. Use code TRUCFBRIO for 8 free chicken breasts in every box for life!!

Marketing trickery and grocery store red flags for the savvy consumer to watch out for: Organic junk food, deceptive serving sizes, low quality produce, artificial sweeteners, fake meat, and more! Learn the ins and outs of food marketing scams so that you cannot be fooled!