The CrossFit Podcast

In this episode of the CrossFit Podcast, host Jocelyn Rylee sits down with Michelle Hespeler and Dr. Sule Tinaz of Yale School of Medicine to explore the science and lived experience behind high-intensity exercise for Parkinson’s disease. Hespeler was diagnosed with Parkinson’s at age 40. A former physical education teacher, she began experimenting with structured, high-effort training long before exercise was widely discussed as part of Parkinson’s care. Tinaz is a neuroscientist and movement disorders specialist whose research focuses on how exercise affects the brain itself. Together, they share results from a pilot study using MRI and PET imaging that showed increased dopaminergic signals after six months of high-intensity exercise. They unpack what those brain changes may mean, why effort matters more than perfection, and how exercise can improve movement, cognition, independence, and quality of life. Topics Covered High-intensity exercise as a disease-modifying strategy for Parkinson’s Brain imaging evidence of exercise-driven neuroprotection Why effort and self-efficacy change outcomes in chronic disease How exercise compares to medication in Parkinson’s treatment Early warning signs, prevention, and environmental risk factors Resources Mentioned Beat Parkinson’s Today Parkinson’s Foundation Community Highlight  Yvette Lepore has been fired for watching the CrossFit Games at work. She’s worked 60- to 80-hour weeks, missed Christmas with her family, burned out in corporate America, and come back from a serious medical emergency that forced her to step away from her career. Through all of it, she never missed a workout. Not because she was chasing PRs, but because it was the one place she felt steady when everything else wasn’t. Now she’s retired from corporate life, getting her Level 1, and stepping back onto the coaching floor so she can pay it forward. 

When CrossFit started, we didn’t need science to know it worked. We saw it in affiliates every day. People moved better, got stronger, and aged better. Now, the research is catching up. In this episode, physician, CrossFit Level 3 trainer, and researcher Jose Ostaiza explains how CrossFit changes the body at the molecular level through epigenetics, the science of how lifestyle influences gene expression. Ostaiza breaks down how high-intensity training rebuilds telomeres, supports mitochondrial health, reduces inflammation, and slows biological aging. By combining strength, cardio, and high-intensity work, CrossFit produces deeper and broader adaptations than single-mode fitness. This conversation offers a look inside the black box and explains why CrossFit is not just effective, but uniquely powerful for long-term health and longevity. Topics Covered Epigenetics and how lifestyle controls gene expression Why high-intensity training drives change at the DNA level Biological age versus chronological age Exercise, nutrition, stress, sleep, and social connection as longevity tools Bridging medicine, research, and the CrossFit affiliate Community Highlight Tony Espejo spent 21 years as a police officer in Omaha, Nebraska, after serving in the Marine Corps. When he came home, the neighborhood where he grew up was changing fast. Gang violence was taking over streets that once felt safe. Tony did not walk away. He remembered what kept him grounded as a kid. Sports. Accessible, affordable, and rooted in community. In 2004, he started a free soccer league for kids from rival neighborhoods. Six teams grew into more than a hundred. Over time, violence in South Omaha dropped. At the center of everything Tony built was CrossFit. It became the foundation for developing stronger, faster, more confident kids. Those who trained consistently stood taller — on the field and in life. In 2016, he opened Kinship CrossFit to give kids who did not connect with traditional sports, and their parents, a place to train together. Today, Tony is rebuilding his affiliate from the ground up. If you are a nonprofit affiliate working with kids, reach out. Tony would love to connect.

Caffeine is the most widely used psychoactive substance in the world, and it is deeply embedded in fitness culture. Coffee, pre-workout, and energy drinks are often treated as essential tools for training and performance. But what does the science actually say? In this episode of the CrossFit Podcast, host Jocelyn Rylee sits down with sleep scientist and active duty Army neuroscientist Dr. Allison Brager to examine the relationship between caffeine, sleep, recovery, and performance. Brager explains how caffeine works in the brain, why tolerance changes its effectiveness, and why the perceived boost athletes feel during workouts does not always translate into measurable performance gains. The conversation explores research on caffeine and CrossFit workouts, the role of sleep deprivation in caffeine effectiveness, and why energy drinks may carry neurological risks when used chronically. They also discuss strategic caffeine use for athletes, military personnel, and first responders who face sleep disruption. If you train hard, rely on caffeine, or want to improve performance without compromising recovery, this conversation will challenge what you think you know. Topics Covered How caffeine blocks adenosine and promotes alertness in the brain Research on caffeine and CrossFit workouts Why perceived effort improves with caffeine even when performance does not The neurological and mental health risks linked to heavy energy drink use Strategic caffeine dosing for athletes, military personnel, and shift workers Resources Mentioned Dr. Allison Brager The CrossFit Podcast with Dr. Brager on Sleep Community Highlight  Michael Atkinson grew up in Napa, California, the son of immigrants from Trinidad and Mexico, in a neighborhood where gangs often filled the gaps that opportunity didn’t. At 19, he was facing charges that could’ve meant life in prison. Instead, he was given one last option: complete a court-ordered recovery program or serve eight years. That program introduced him to CrossFit. After watching a regional event, the men in the program tried the workout themselves. It wrecked them … and hooked them. For Michael, it became the identity that replaced the one he was trying to leave behind. He wrote down two goals: become a competitor and become a coach. Years later, he bought the very affiliate where he once showed up asking for an internship — CrossFit Novato. Today, he coaches firefighters, local teams, and everyday adults, and offers scholarship memberships for people who need a second chance because he knows exactly what that can mean.

Former Green Beret, longtime CrossFit coach, and licensed therapist Bill Anthes joins Jocelyn Rylee for a conversation that cuts straight to the heart of what it means to train the whole human. Drawing from military selection, years on Seminar Staff, clinical practice, psychedelic integration work, and the creation of the Ruck Race League, Bill explores the deep connection between physical stress, psychological patterns, and nervous-system awareness. He and Jocelyn dig into failure as a training tool, why monotonous work exposes truth, how coaches can hold space without overreaching, and what it means to listen to the body instead of overriding it.  Topics Covered Using physical stress to access deeper psychological insight Coaching beyond mechanics: listening, curiosity, and psychological tolerance Failure as an intentional training tool and catalyst for growth The rise of rucking as both sport and self-exploration Psychedelic preparation and integration through a whole-person lens Resources Mentioned Ruck Race League — ruckraceleague.com Between the Ears (Bill’s practice) — btwntheears.com The Immortality Key  Community Highlight Parker Fontecchio is a beacon of hope for the younger generation of CrossFit athletes. At 24 years old, he’s not only the head coach at CrossFit Tempe, but also dedicates his life to raising funds for veteran causes using his fitness. He’s carried 22 lb for 72 miles to raise awareness for veteran suicide, flipped a tire for 24 hours, rope-climbed the height of Everest, and most recently pulled a truck for 31 miles. Every challenge is powered by CrossFit and a mission to show what’s possible when you refuse to quit — especially for the veterans who often feel forgotten. “Every event might look individual, but there’s always a crowd around me — friends, family, my gym,” Parker says. That’s what makes CrossFit, CrossFit.”

What if trauma recovery is not just about talking, but about training? In this episode, host Jocelyn Rylee sits down with Dr. Stephanie Arel, whose work bridges religion and psychology. She holds a master’s degree in religion and psychiatry, and a Ph.D. in theology and trauma studies, along with clinical training and experience working at an eating disorder hospital. Drawing on her academic research, clinical work with trauma survivors, and personal journey as a CrossFit athlete, Arel explores how CrossFit’s methodology intersects with trauma recovery. Arel explains how trauma permanently alters the stress system and why trauma recovery must involve the body, not just the mind. They unpack big T and little T trauma, how triggers show up in the gym, and why high-intensity training can help recalibrate the nervous system when paired with agency, trust, and appropriate scaling. The conversation explores the parallels between EMDR therapy and constantly varied functional movements, the role of competence in reducing fear, and why community is essential for recovery. This is not about turning coaches into therapists. It is about becoming trauma-informed, understanding how stress and physiology interact, and recognizing the profound impact of intensity, skill development, and community inside a CrossFit affiliate. If you care about mental health, nervous system regulation, coaching, or the deeper effects of training, this conversation will change how you see your next workout. Topics Covered The difference between big T and little T trauma How trauma alters the stress response and nervous system Why high-intensity training can recalibrate arousal systems The role of agency, competence, and scaling in recovery Community, vulnerability, and trust inside a CrossFit affiliate Resources Mentioned Vana Growth “What Happened to You?” by Bruce D. Perry and Oprah Winfrey “The Body Keeps the Score” by Bessel van der Kolk Community Highlight Nick McCombs owns a nonprofit CrossFit affiliate — and nearly half his members train for free. In 2017, he and his wife, Whitney, opened Branded One CrossFit in Las Vegas, Nevada, with a simple promise: any disabled service member or first responder — with a 0-100% disability rating — can train at no cost. No catch. Just show up. Today, veterans with PTSD, athletes missing limbs, and first responders rebuilding their lives make up a huge part of the community. The gym is sustained by paid memberships, fundraising, and people who believe fitness should change lives — not just physiques. Nick doesn’t measure success by podium finishes. He measures it by watching someone walk again after a stroke. By seeing a man trade his walker for a run. By witnessing people reclaim strength, independence, and confidence.

Dr. Jason Fung returns to the CrossFit Podcast to unpack the real driver behind weight gain and chronic hunger. Drawing from decades of clinical experience and his new book “The Hunger Code,” Fung challenges the “calorie in, calorie out” model and explains why it has failed so many people for so long. This conversation goes deeper than macros and meal plans. Fung breaks down the three types of hunger: homeostatic, hedonic, and conditioned. He explains how ultra-processed foods, the modern food environment, and social conditioning override natural appetite regulation. He and host Jocelyn Rylee explore how insulin and other hormones shape body fat regulation, and why long-term success depends on restoring satiety rather than fighting willpower. Topics Covered Why calorie restriction fails long-term. The three types of hunger and how they drive overeating. How ultra-processed food hijacks appetite and satiety. Hormones and the body fat thermostat. Social environments and practical levers for change. Resources Mentioned Dr. Jason Fung Website YouTube Instagram X Facebook The Hunger Code by Dr. Jason Fung The Obesity Code by Dr. Jason Fung\ Hunger by Roxane Gay Community Highlight  Travis Ponikiewski doesn’t train for the leaderboard. He trains because he has two little girls who think he’s invincible, and he plans on keeping it that way for a long time. When Travis was young, he lost his dad. Now that he’s a father himself, that experience quietly shapes everything. For him, fitness isn’t aesthetic. It’s responsibility. It’s making sure his daughters don’t grow up with missing memories. At home, that same steadiness shows up in how he supports his wife through mental health struggles. He wants her to feel strong again, on her terms. He cares less about how his girls look and more about what they’re capable of. Strong bodies. Healthy relationship with food. Confidence that doesn’t shrink to fit the world. He’s even working toward his Level 1 — not to collect a title, but to better serve the people around him.

Stay tuned for an update on the CrossFit Podcast over the coming weeks. Until then, enjoy this episode with CrossFit legend Chuck Carswell. You can find Chuck starring in the latest content from CrossFit HQ, The CrossFit Effect. – Chuck Carswell has been part of CrossFit for nearly two decades, making an impact as a coach, mentor, and longtime member of CrossFit’s Seminar Staff. He’s one of the most experienced trainers in the world, having taught thousands of athletes and coaches through the CrossFit Level 1 and Level 2 Certificate Courses. In this episode, Chuck sits down with Denise Thomas to share his journey — from playing in the NFL to discovering CrossFit, and dedicating his career to coaching and education. He reflects on the evolution of CrossFit’s training methodology, the lessons he’s learned from coaching at every level, and his philosophy of “Big Team, Little Me.” Topics Covered: Chuck’s early athletic career and time with the Miami Dolphins. His introduction to CrossFit and first experience with the workout Helen. The evolution of CrossFit’s trainer seminars and credentialing.  The impact CrossFit has had on the fitness industry.  Resources Mentioned: CrossFit Training and Certifications – Learn more about the Level 1 and Level 2 Courses: CrossFit Training What Is Fitness? (2002) – The foundational CrossFit Journal article defining CrossFit’s approach to fitness Chuck as a Dawg – Watch the play Denise references

Congrats on making it to the end of the 2026 CrossFit Quarterfinals, presented by Velites! Stay tuned for an update on the CrossFit Podcast over the coming weeks. — Jocelyn Rylee is leading the charge to bring nutrition back to the center of the CrossFit conversation. A longtime affiliate owner and Seminar Staff trainer, Jocelyn blends science, education, and deep experience in her approach to food and fitness.In this episode, Denise and Jocelyn dig into the foundations of health, the evolution of nutrition in the CrossFit world, and the difference between eating for performance and eating for longevity. You’ll walk away rethinking your plate and your pantry. Topics Included Why nutrition is foundational to the CrossFit methodology. The Zone diet and the early culture of CrossFit nutrition. The difference between performance eating and long-term health. Why we need to cook again — and how it made us human. Practical, simple, and realistic steps to address nutrition.

Congrats on making it to the end of the 2026 CrossFit Open, presented by Air National Guard!  Stay tuned for an update on the CrossFit Podcast over the coming weeks. Until then, enjoy this episode with of our community favorites, Nick Wells and Gino Aviles.  — Redemption Road CrossFit started inside Colorado’s prison system, where a small group of men turned CrossFit workouts into the first affiliate behind bars. Today, it’s a nonprofit changing prison culture through mentorship, accountability, and community — cutting recidivism to just 1.6% compared to the national average of 80%. This week, we welcome Redemption Road CrossFit’s founder Nick Wells and founding member Gino Aviles to the show. Nick and Gino share their journey, from addiction and life sentences to freedom, sobriety, and leadership, and show how CrossFit’s methodology can transform not just fitness, but lives. Topics Covered Personal journeys from addiction, incarceration, and transformation The origins of CrossFit in Colorado prisons Building Redemption Road: the first affiliate inside a correctional facility Overcoming stigma, violence, and systemic barriers through community fitness Partnerships with CrossFit HQ and the broader community Redemption Road’s measurable impact on recidivism and prison culture Resources Mentioned Redemption Road CrossFit – RF2.org CrossFit Journal coverage of Redemption Road: Community Behind Bars and CrossFit in Prison Morning Chalk Up articles on Redemption Road: Nick Wells and Mat Fraser Books used in coach candidate curriculum: Overcoming Gravity,” “Becoming a Supple Leopard, “100 Days of Technique

From now until the end of the 2026 CrossFit Open, presented by Air National Guard, we’re resharing the episodes you all loved the most. Catch a most-played episode every two weeks, right here in your podcast feed.  Good luck in the Open, and we’ll see you on the leaderboard. Dr. Rhonda Patrick is a leading researcher in nutrition, aging, and metabolic health. She’s known for translating complex science into practical tools for longevity and performance. Now, after a year of doing CrossFit, she has new insights to share. In this episode, Rhonda joins Denise to break down the cellular mechanisms behind high-intensity exercise, why lactate is more than a waste product, and how CrossFit helps train your brain, not just your body. They cover topics like VO2 max, mitochondrial repair, post-meal inflammation, aging muscles, and the science behind “exercise snacks.” Rhonda also shares her personal transformation from intimidated beginner to committed athlete and why she believes CrossFit may be one of the most powerful tools for lifelong health. Topics Included Why Rhonda started CrossFit — and how her perspective shifted after a year of training What lactate actually is and why it’s a powerful signal for brain and muscle health How high-intensity exercise triggers mitochondrial repair and neurogenesis The relationship between sedentary behavior, inflammation, and cancer risk The research behind exercise “snacks” and how to use them throughout your day The benefits of CrossFit for aging adults, and Rhonda’s vision for senior fitness Resources Mentioned Dr. Patrick’s website and podcast “Found My Fitness” Dr. Martin Gibala podcast episode Rhonda at the CrossFit for Health Summit