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The Female Factor: What Your CrossFit Training Is Missing With Dr. Stacy Sims (EP. 021)
Dr. Stacy Sims is an exercise physiologist, nutrition scientist, TEDx speaker, and the bestselling author behind the viral phrase "Women are not small men." In this episode, she joins Denise Thomas to unpack what we really need to know about women’s physiology — and how most training and nutrition advice completely ignores it. They get into the menstrual cycle, perimenopause, postmenopause, and how to train through it all. Stacy explains why women lose power during certain phases, how training affects the brain, and what female athletes should do differently when it comes to strength, conditioning, recovery, and stress. They also break down cold plunges, sauna use, and why CrossFit coaches and gym owners have an opportunity to lead the way in changing the narrative. Topics Included Biological differences in training, recovery, and metabolism Power, hormone shifts, and the menstrual cycle When and how to modify workouts Why fasting and cold plunges don’t affect men and women the same way How to feel and perform your best during perimenopause and postmenopause Raising the next generation of girls to understand their physiology for performance Resources Mentioned Dr. Stacy Sims’ TEDx Talk: Women Are Not Small Men Book: “Roar” by Stacy Sims Book: “Next Level” by Stacy Sims DrStacySims.com Proov or Oova (hormone-tracking tools) OsteoGains app Community Highlight Arielle Loewen is a household name in CrossFit — fierce on the floor, kind in every interaction. But behind the scenes, she’s also quietly mentoring the next generation.⠀Last year, she supported eight teenage CrossFit Games athletes, checking in weekly to discuss the mental aspects of elite competition. One even flew out to train with her in person. Arielle’s leadership comes from lived experience. In 2013, she couldn’t afford her first competition — someone else covered the entry fee. Now, she pays it forward. She designs and sells “Strong Mom” shirts to help other moms cover local competition costs. Her message is simple: “When you think you’re done, you’re not done.”Arielle’s a bright spot in the CrossFit community — and we’ll be cheering her on at the 2025 CrossFit Games. Know someone you think deserves to be highlighted? Nominate them here Share Your Thoughts Let us know what you think about the podcast and how we can improve here
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The Story Behind CrossFit’s Celebrity Trainer (EP.020)
Conor Murphy has worn many hats: Navy serviceman, CrossFit Games athlete, Seminar Staff trainer, and, now, head of Big Night Fitness and affiliate owner in Boston, Massachusetts. In this raw and real conversation with Denise Thomas, Conor opens up about the moments that nearly broke him — and how CrossFit gave him a second chance. From losing his shot at a military career, to training celebrities on tour buses, to building a space where community comes first, Conor reflects on the power of mentorship, growth through failure, and what it means to truly live your values. His message to aspiring coaches and owners? Focus on people, not optics. Do the work. Stay humble. Keep showing up.3. Topics Included Military injury and finding direction through CrossFit Competing at the Games and becoming a Seminar Staff member Coaching celebrities vs. everyday athletes Building community at Big Night Fitness Lessons in leadership, ego, and growing up Launching an affiliate with purpose and perspective Resources Mentioned CrossFit PB (Pacific Beach) CrossFit Level 1 Certificate Course CrossFit Seminar Staff WOD on the Waves Big Night Entertainment Group CrossFit TILT Community Highlight In 2023, Ernesto Reyes saw a gap: no CrossFit events in Mexico offered adaptive divisions. So he decided to change that.As the owner of CrossFit Cholula, Ernesto didn’t start with experience in adaptive training — just a love for competition and a drive to make the sport more inclusive. He visited a local rec center and invited adaptive athletes to try CrossFit. Over 20 showed up. A few kept training. That first competition changed everything. Now, he coaches more than 10 adaptive athletes regularly. And the mission has become clear: this is his calling.As his late father once said, “Maybe Ernesto found the meaning of life — helping people.”This year, his gym is launching Personas con Determinación, a fundraiser to support competition costs. Together, they’ll hike one of Mexico’s highest peaks to prove a point: accomplishment doesn’t require perfection — it requires determination. Follow the journey. Or join the climb. Know someone you think deserves to be highlighted? Nominate them here Share Your Thoughts Let us know what you think about the podcast and how we can improve here
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Your Sleep Questions Answered With an Army Neuroscientist (EP.019)
Dr. Major Allison Brager is a neuroscientist, a two-time CrossFit Games athlete, and one of the military’s leading experts on sleep and circadian biology. In this episode, host Denise Thomas and co-host Jocelyn Rylee dig in to what happens in the body during sleep, how your chronotype affects your performance, and the importance of sleep for recovery. They also unpack strategic caffeine dosing, sleep myths, and the direct impact sleep has on your hormones, recovery, mood, and even long-term health risks. Whether you’re training hard or just trying to function better day-to-day, this conversation will change how you think about rest. Topics Included What actually happens when we sleep Chronotypes, circadian rhythms, and ideal training times Sleep banking, shift work, and real-world application How sleep affects hormones, mood, and injury risk The impact of caffeine, alcohol, and blue light Strategies for better sleep: environment, timing, and habits Resources Mentioned Dr. Brager’s book: “Meathead: Unraveling the Athletic Brain” Power Monkey Camp CrossFit Open Cognitive Behavioral Therapy for Insomnia Morningness-Eveningness Questionnaire National Sleep Foundation Community Highlight Jeff Winchester is a middle school counselor just outside of San Diego, California. In 2024, he launched CrossFit La Presa — a nonprofit school affiliate created with full support from his district and school leadership. La Presa Middle School serves a largely underserved community, where many students face challenges outside the classroom. For Jeff, this program isn’t just about fitness — it’s about offering strength, structure, and connection to kids who need it most. The results are powerful: students are gaining confidence, teachers are rediscovering their health, and kids who once stayed on the sidelines are now trying out for sports. Jeff says launching CrossFit La Presa has been one of the most meaningful moments of his 15-year career in education.⠀ Know someone you think deserves to be highlighted? Nominate them here. Share Your Thoughts Let us know what you think about the podcast and how we can improve here.
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The Case for Prevention: Why This ICU Doctor Believes in CrossFit (EP.018)
Dr. Kwadwo Kyeremanteng is an ICU doctor in Ottawa who spent the pandemic treating some of the sickest patients in Canada. In this conversation, he explains how his experience in the ICU during COVID changed the course of his life — and set him on a mission to keep people out of his ward. In his episode, he talks candidly about what it’s like to deliver bad news to families, what we’re getting wrong about chronic illness, and how fitness and strength training save lives. Dr. K is also the author of the book "Prevention Over Prescription" and the host of a podcast by the same name. This episode is a rallying cry for coaches, affiliate owners, and anyone trying to improve the health of their community. Topics Included What an ICU doctor actually sees and does daily Why COVID changed the way he views chronic illness How strength training impacts patient outcomes What most doctors get wrong about metabolic syndrome The case for simple, empowering lifestyle interventions Resources Mentioned Book: “Prevention Over Prescription” by Dr. Kwadwo Kyeremanteng Podcast: “Prevention Over Prescription” (hosted by Dr. K) 2024 CrossFit Health Summit presentation Jason Fung’s work on fasting and diabetes reversal Dr. Chris Palmer’s research on mental health and metabolic health CrossFit Level 1 Certificate Course Community Highlight:Mike and Katelyn run Chalkdust CrossFit in Powell, Ohio — a 10-year affiliate built from grit, loyalty, and a lot of long nights.When their old gym closed, they started over, training a few loyal members in the park before opening a space of their own. In the early days, they slept at the gym just to keep things afloat, coaching late into the night and first thing in the morning. Now, Chalkdust is known for balance. Most members compete locally and move with sharp technique — but they also show up for “Self-Care Saturdays,” a weekly blend of yoga, breathwork, and reflection.That mix of intensity and recovery has become the heartbeat of their culture. Mike and Katelyn keep it simple: they just want to help people “be more awesome.” Know someone you think deserves to be highlighted? Nominate them here Share Your Thoughts Let us know what you think about the podcast and how we can improve here
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Dr. Rhonda Patrick on High-Intensity Exercise and Health (EP.017)
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 — and 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 Community Highlight Kenny Kane has been coaching since 2005 and took over CrossFit Oak Park in 2015.When the Los Angeles wildfires hit, nearly a third of the gym’s members were displaced — and 20 lost their homes. In the middle of it all, priorities shifted. First: safety. Then, helping people meet basic needs. Running classes came second.What stood out most to Kenny wasn’t the hardship — it was the response. The Oak Park community came together fast. Members organized donations, raised money, and supported one another in every way possible. For years, Kenny poured everything into building that community. In return, they showed up tenfold.CrossFit Oak Park has always focused on helping people live well outside the gym. In a moment of crisis, that philosophy held strong.This is what the CrossFit community looks like. Know someone you think deserves to be highlighted? Nominate them here Share Your Thoughts Let us know what you think about the podcast and how we can improve here
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