Dr. Rhonda Patrick talks about Sulforaphane and how Broccoli sprouts can be amazing for people.

Sulforaphane is a chemical found in certain kinds of vegetables such as broccoli, cabbage, and cauliflower. Sulforaphane is used for the prevention of prostate cancer and other types of cancer.

Foods Contain Sulforaphane

  • Kale
  • Brussels Sprouts
  • Collard Greens
  • Broccoli
  • Cabbage
  • Mustard Greens
  • Cauliflower
  • Turnip
Kanazawa University reported additional functions of sulforaphane:
 1) ameliorating obesity by browning of adipocytes to augment energy consumption and

2) improving ‘obese’ gut bacterial flora caused by high-fat diet and metabolic endotoxemia

Vitamin D: Truth & Hype

What is Vitamin D?


Eh, Hype. Cancer?  Come on man!

UBER KNOWLEDGE BOMBS has this to say: 

An improvement in muscular control in the elderly.
  • Vitamin D supplementation is strongly associated with a notable decrease in the risk of colorectal cancer, with some possible decreases in risk of other cancers such as breast. The Lancet meta-analysis assessed outcomes for those already diagnosed, and did not look at risk of cancer.
  • Appears to be a significant protective factor for the development of multiple sclerosis.
  • Usage for improving mood pertaining to seasonal affective disorders.
  • Potential (albeit thought to be minor) benefits to glucose control via aiding pancreatic function.
You can ready more of there research here:

Updates Week of Aug 19 2018


“Think your way through difficulties: harsh conditions can be softened, restricted ones can be widened, and heavy ones can weigh less on those who know how to bear them.”

– Seneca


Recipe:Black Bean Burgers
Prep time: 5 min | Cook time: 15 min | Total: 20 min | 4 servings


I developed these burgers in a hotel room: they’re quick, easy and require very few ingredients. (In fact, except for the beans and a seasoning packet, I sourced all the ingredients from the complimentary “breakfast bar”). I make these burgers any time I need a super fast meal or I’m really low on ingredients.

15 ounces black beans, drained and rinsed

2 tbsp ketchup

1 tbsp yellow mustard

1 tsp garlic powder

1 tsp onion powder

1/4 cup instant oats

Preheat oven to 400F. Grease a cookie sheet or line with parchment paper and set aside. In a mixing bowl, mash black beans with a fork until mostly pureed but still some half beans and bean parts are left. Stir in condiments and spices until well combined. Then mix in oats. Divide into 4 equal portions and shape into thin patties. Bake for 7 minutes, carefully flip over and bake for another 7 minutes, or until crusty on the outside. Slap into a bun with extra condiments and eat!

Video Tutorial:

Desktop view of spreadsheet

Circadian rhythms can influence sleep-wake cycles, hormone release, eating habits and digestion, body temperature, and other important bodily functions.


“Ever notice how people texting at night have that eerie blue glow?

Or wake up ready to write down the Next Great Idea, and get blinded by your computer screen?

During the day, computer screens look good—they’re designed to look like the sun. But, at 9PM, 10PM, or 3AM, you probably shouldn’t be looking at the sun.”



Good News:

Well Dane killed it with a 2120 total at the mens open raw class which we only needed around 1850-1900 to qualify for a potential meet for cash in LA.

Learning Opportunities:

Insight Timer for relaxation and meditation

What is BFR?

Social Media and the Depression Epidemic: Regaining Control of Your Life

10 Ways to Motivate Yourself
1. Set short-term goals in writing.
2. Short-term goals should lead you to a long-term goal. Allow for occasional
setbacks along the way, but regard them as learning experiences,
thereby, turning those setbacks into a positive.
3. Set a training schedule and stick to it (a good place to find such a training
program is right here in this book).
4. Take pain and fatigue as signs that you are working hard to achieve your
goal, not as negatives.
5. Challenge yourself in training.
6. Devise your own, personal definition of success. It’s what you say it is, not
what someone else says.
7. Believe in yourself and foster positive aggression in your training.
8. Listen to your mentor’s advice and apply it to your workouts.
9. Build strong self-confidence.
10. Take action!

Kristen and I are starting this NOOTROPIC Azoth.  We will keep you updated but it looks great.

Moving Forward:

My surgery is Aug 22 THIS WEDNESDAY so I will be on the down low likely for a the week. Please be patient. Send photos, videos, emails but I can’t say how soon I will be able to respond from pain meds and just overall trauma. It is a total hip replacement so I am assuming alot of pain but as they say it will be a new pain which is great going forward. I will be in the hospital at least a day possibly two at Alta View Hospital in Sandy, Utah.

Early Sept is a local meet the Rocky Mountain Regional.  IF you can come out to visit and get a group photo please do.  Be great to see everyone.

Are you on Instagram?  Facebook?  I have business accounts on each so please follow, tag, like etc etc etc.  🙂  If on Instagram it always helps to post “Coached by @shawn_bellon” or some creative version.

Reshare: EARN IT

Got this great message from and wanted to share.  The company is run by Ben Bergeron who is an amazing coach and very cerebral.  Read on!

You might have noticed that we’ve been all about #Earned lately.
We sent all of our individual and team Regional qualifiers white CompTrain t-shirts emblazoned with “Earned” on the back. We sent the same swag out to all of the CompTrain Masters and Teens athletes that advanced to the Age Group Online Qualifier.
We had some fun on Instagram with an “Earn It” campaign around our Games athletes. Over the last month or so, we have relentlessly deployed it as a hashtag on all of our social media. 

Yes, the shirts looked cool on the Regionals floor (thanks guys!). The graphics got a lot of love on Instagram. But #Earned is deeper than a social media campaign.
It’s at the heart of who we are.   

In the face extreme difficulty, #Earned is a reminder that results are reflection of our effort and our behavior. 

Let’s unpack that:
1. Adversity
2. Effort
3. Behavior 

Embrace Adversity 

Earning something implies difficulty. You can’t earn something without putting in work. There’s a word for that—given. Earned without struggle is like thunder without lightning. You might not have seen it, but trust me, it was there. 

Most people naturally avoid struggle, consciously or unconsciously. CompTrain athletes are not like most people. When adversity finds us, we make a point of running into it headfirst. We do this because we understand an essential truth: that adversity is the only thing that makes us better. 

Most of the time, #Earned is synonymous with results. That’s fine. We’re proud of those. But we’re more proud of what our results imply about what we became in the process—better. 

Talent is Overrated 

When we watch those at the top of their game perform on game day, it’s easier to say they are “talented” than it is to acknowledge that they have spent thousands of hours beating on their craft, lungs burning, exhausted, all when no one is watching.
When people think they see talent, what they really see is effort. 

Effort is at the heart of #Earned. 

There is very little genetic talent in the world. No one is born good at muscle-ups, running, walking on their hands, or Fran. Ninety-nine percent of the time, when people are good at things, it’s the result of dedication to a craft; to learning and improving over time. #Earned reminds us that the bright lights don’t make us shine—they only reveal the work we did in the dark. 

The last element of #Earned reflects our behavior. #Earned is a choice. No one becomes world-class on accident. Katrin, Brooke and Cole are world-class because they decided to be. 

#Earned implies something important—though easily forgotten—about the glitz and glamour around the CrossFit Games. That getting there is painful. That it is ugly. That it’s the result of years of hard work and learning from mistakes. 

#Earned is a nod to the daily discipline. To all of the seemingly insignificant habits and choices that added up—over a very long period of time—to something extraordinary: The decision to go to that dark place in a workout (or not). The decision to return to that place, day after day, despite the pain that waits for you there (or not). The decision to go all-in on nutrition (or not). The decision to commit to warm-up and recovery protocols (or not). The decision to make sleep a priority (or not). The decision to improve your mental game (or not). 

We are the sum of what we repeatedly do. #Earned is reserved for those among us who choose excellence every single time. 

Earn It
Embrace adversity—it’s the only thing that makes you better.
Focus on your effort—talent is a sugar-coated lie.
Choose excellence—every decision you make moves you closer or further away from your goals.
This is our ethos.
Go #EarnIt.

Updates Week of Aug 12 2019



Broccoli Chips
Serving Size: 2-3

2 cups of organic broccoli stalks (sliced, washed and completely dried)
1 tsp. coconut oil, melted natural or Himalayan salt and pepper to taste

1. Preheat oven to 450 degrees Fahrenheit.
2. Place sliced broccoli stalks in a large bowl, drizzle with coconut oil, add salt and pepper and then toss.
3. Transfer the broccoli onto a large rimmed baking sheet, ensuring the broccoli is one at layer.
4. Bake for at least 25 minutes or until the broccoli is crispy and crunchy, but not burnt

Video Tutorial:

The JM Press for stronger triceps, improved pressing power and a nice change for tricep training

POWER DOT for maximal recovery and muscle repair

Order here:

Good News:

Vic and Tyler both won their classes last week!  Dane is up TODAY. 

Surgery again is Aug 22 for myself then Dane the next day so posts might be less often for a spell.  I am sure Kristen will be offering support and relaying messages.  I will likely be in the hospital for 2 days. 

Learning Opportunities:

13 Mind-Body Techniques That Can Help Ease Pain and Depression

If you like books on tape I use Audible.  Mel Robbins “5 Second Rule” is really great.  Check it out!

What are nootropics?

Nootropics are drugs, supplements, and other substances that may improve cognitive function, particularly executive functions, memory, creativity, or motivation, in healthy individuals

Supplement Snoop Breakdown: Re1gn from Olympus Labs

Looking for competitions?

Super League

Spartan Race
Tough Mudder
100% Raw

Supplement Snoop Review of Olympus Labs’ Re1gn