The CrossFit Podcast

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.

Dr. Amy West has spent more than a decade bridging two worlds that rarely talk to each other: modern medicine and CrossFit.

As a sports medicine physician and competitive CrossFit athlete, West has seen firsthand how high-intensity functional training can transform health, rehabilitation, and long-term physical function. But inside the medical world, CrossFit has long carried a reputation for being dangerous or extreme.

In this conversation with Jocelyn Rylee, West explains how that perception developed and why the research now tells a very different story.

They discuss the emerging science behind high-intensity functional training, how metabolic disease impacts musculoskeletal health, and why improving strength and movement quality can prevent injuries rather than cause them.

West also shares insights from her new textbook on high-intensity functional training and explains why doctors should think of physical function as a vital sign alongside traditional biomarkers.

This episode explores how CrossFit can help close the gap between healthcare and real-world fitness while giving people the tools to stay strong, independent, and capable for life.

Topics Covered

The medical evidence behind high-intensity functional training

Why CrossFit injury rates compare favorably to other sports

The connection between metabolic health and musculoskeletal injury

Why physical function should be treated as a vital sign in medicine

How CrossFit affiliates could become partners in healthcare

Resources Mentioned

Dr. Amy West

“Built to Move” by Kelly Starrett

“High Intensity Functional Training: Clinical Applications and Rehabilitation in Sport,” edited by Dr. Amy West

Community Highlight 

Bailey Steele built her whole identity around soccer. In the pursuit of being the best, training got harder, calories got lower, and every part of her life started revolving around performance and appearance.

Eventually, her body gave out. Severe stomach pain sent her to the hospital, where doctors diagnosed her with SMA syndrome caused by extreme weight loss — along with anorexia.

Treatment became a turning point. Being surrounded by others facing similar struggles helped Bailey see how dangerous it was to let food, weight, or sport define her worth.

Now she’s rebuilding her identity around something deeper — her faith, and caring for her body so it can serve a greater purpose.

Last year, Bailey got to experience the CrossFit Games as a VIP, including a private coaching session and a few unforgettable moments behind the scenes — a reminder of how far she’s come.

Because in her darkest moment, one message stuck with her: Your story is not over.

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.