Attention To Detail

In today's episode, Julian sits down with basketball skills development and performance coach Basi Prokofyev to discuss all things basketball skill development.TALKING POINTS:Basi's take on why both skills development and physical preparation are mutually exclusive.Basi's biggest influences as a skills and performance coach.The importance of training an athlete’s cognitive characteristics as well as their physical.Basi's approach to layering drills.Developing a need's analysis of your game.Developing a game plan to improve your game.Transferring skills to in-game action.The role of your coaches and outsiders opinions on skill development.The importance of film study, especially during the COVID-19 pandemic.What can you do if you don't have access to film?The importance of film study for strength coaches. Strategies for guys that lack that mental side of the game.Biggest misconception in the skills development realm.BIG QUESTION TIME!Don't forget to follow on social media for more free content!Julian Lo CastoIG: https://www.instagram.com/julianlocasto/Twitter: https://twitter.com/JulianLoCastoBasi ProkofyevIG: https://www.instagram.com/basi.pro/

In today’s episode, I’ll be welcoming Registered Dietician Tony Castillo, to discuss his take on hydration as we sift through some of the biggest myths in the nutrition space.TALKING POINTS:How Tony got into the nutrition space.Where did the "#HydrateorDiedrate originate from?MYTHS:EVERYONE NEEDS TO DRINK 8 GLASSES OF WATER/DAYDRINKING WATER FLUSHES TOXINS FROM YOUR BODYBOTTLED WATER CAN CAUSE TOOTH DECAYDRINKING WATER KEEPS YOUR SKIN MOISTDRINKING WATER HELPS YOU LOSE WEIGHTYELLOW URINE IS A SIGN OF DEHYDRATIONIF YOU’RE THIRSTY, YOU’RE ALREADY DEHYDRATEDYOU NEED SPORTS DRINKS, NOT WATER, TO FUNCTION AS A HIGH-LEVEL ATHLETEIT’S POSSIBLE TO DRINK TOO MUCH WATERYOU SHOULDN’T REUSE PLASTIC WATER BOTTLESHow much water should we look to consume each day? What about during exercise/sports activity?What about sports drinks? Do they have a place, and when should we look to utilize them?What about athletes that need to make weight? What about wrestlers or elite bodybuilders that need to cut weight and use extreme methods to do so? Is there a safer approach to cutting water?Don't forget to follow on social media for more free content!!Tony CastilloInstagram:https://www.instagram.com/coach_tonycastillo/?hl=enJulian Lo CastoInstagram:https://www.instagram.com/julianlocasto/?hl=enTwitter:https://twitter.com/JulianLoCasto

Dietary Protein..it’s one of the most important topics when it comes to aesthetics, and more importantly, making some added improvements to it. However, there can be some myths and misconceptions surrounding it. In today's episode, Julian sits down with Certified Strength and Conditioning Specialists and Nutritionist, Danny Matranga, as they sift through some of the myths and misconceptions surrounding dietary protein intake and tips for preserving muscle mass, and maintaining athletic/ strength qualities during this pandemic.TALKING POINTS:Myths:More Protein= More MusclePost workout is where protein ingestion should be prioritizedTiming doesn’t matterPlant protein is equal to animal proteinBCAA’s are the best intra-workout supplement Excess protein turns to fatHigh-protein diets are bad for you, especially your kidneysWhy is it important to get enough protein in our diets?How much do we need? What about women? Are there any tips for those struggling to get enough dietary protein within their nutrition plans? What about high-level athletes? Is there a difference in how much they should be ingesting?Valuable tips for maintaining muscle mass and athletic/ strength qualities during the pandemic. Lightening Round Questions:What are some things you wished you had known when you first started out in this profession?What are you currently most curious about right now in the health/wellness/fitness industry?What is something you failed at as a health/wellness professional, but learned from it?Is there anything I should’ve asked, but didn’t?Don't forget to follow for more free content!!Danny MatrangaIG: https://www.instagram.com/danny.matranga/?hl=enTwitter: https://twitter.com/coachdannym?lang=enPodcast: https://podcasts.apple.com/us/podcast/dynamic-dialogue-with-danny-matranga/id1502403282Julian Lo CastoIG: https://www.instagram.com/julianlocasto/Twitter: https://twitter.com/JulianLoCasto

In today's episode, Julian sits down with certified nutrition and performance coach Jumha Aburezeq aka "Stoopidfit" to sift through some of the biggest myths surround carbohydrates in the world of nutrition.TALKING POINTS:Debunking the Myths:Carbs make you fat/gain weight.Fruit is inherently bad for you because it’s high in sugar and can lead to weight gain.Carbs shouldn’t be eaten at night.Carbs can cause inflammationLow carb diets are the best way to lose weight.The Glycemic Index is a good tool to determine if a particular carbohydrate food is healthy to consume in your diet.All simple carbs are bad; all complex carbs are good.What are some of the benefits to including a wide variety of carbohydrates in your diet?What type of carbohydrates should we be consuming?How can we determine how much we should be taking in? What about a high level athlete? How much do they need in order to fuel their performance?Don't forget to follow on social media for more free content!Jumha Aburezeq:IG:@stoopid.fitJulian Lo Casto:IG:@julianlocastoTwitter: @JulianLoCasto

The Last Dance has touched our hearts as fans of the game, as well as those around the globe during this pandemic.In today's episode, the guys recap the final episodes of the series and talk about some of the hottest topics that released AFTER the series finale.TALKING POINTS:Quick Recap of FinaleBattles with Reggie Miller (Wanting to Retire MJ)1997 MVP Race (Malone fueled MJ’s playoff run)Flu game was really food poisoningSteve Kerr’s Story Ring #6 & The Dismantling of the Bulls DynastyFinal Thoughts on the seriesHot Topics After the seriesScottie Pippen "Angry" with Michael after how he was portrayedHorace Grant Rips “Snitch” Michael Jordan over the “Last Dance” DocPaul Pierce Not Listing Lebron In His Top 5Don't forget to follow on social media for more free content!IG:@julianlocastoTwitter: @JulianLoCasto

In today's episode, Julian sits down with former NBL professional basketball player and strength and conditioning coach, Ben Anderson.TALKING POINTS:Ben's unique story from the NBL to becoming "The Basketball Strength Guy"What ultimately led Ben down the path of becoming a strength and conditioning coachGlaring issues seen at the youth levelBen's big rocks and overarching philosophies when training his athletesDeveloping the young hooper and how Ben goes about programming over the course of months to yearsBen's training non-negotiablesThe biggest challenges when training young athletes and how Ben creates buy-inBen's tips for young coaches looking to get buy-in with younger athletesBiggest mistakes seen when approaching training youth athletesBIG QUESTION!Don't forget to follow for more free content!Ben AndersonIG:@breakthroughscJulian Lo CastoIG:@julianlocastoTwitter: @JulianLoCasto

In today's episode, we continue our review of "The Last Dance" documentary. With the on-going pandemic sweeping the nation, the only thing keeping us sane is the weekly anticipation of this jam packed Jordan/Bulls documentary that aires every Sunday.Your co-hosts are Julian Lo Casto (Former hooper/Head of Nutrition & Head S&C Coach at Challenger Strength), Nick Perry (Former hooper/Physical Therapy Student), and Joseph Lara (Sports Enthusiast/Analyst).Tune in to the official "Inside The Locker Room" segment every Monday!TALKING POINTS:MJ played for the playoffsMichael Jordan and James JordanMichael Retires in 1993Jordan never turned it offThe Year without JordanJordan created slights in his head to go after in gameThe Return72-10!Don't forget to follow for more free content!Julian Lo CastoIG:@julianlocastoTwitter: @JulianLoCasto

How can I continue to see progress with my aesthetic and performance goals during quarantine?Nutrition!Taking the time to be extra meticulous about your nutrition during these stressful times can almost be a second job. In today's episode, Julian will give you all a peak into how you can hack your nutritional programs during the pandemic. Most of all, give you actionable steps to improving today towards your goals.TALKING POINTS:MindsetGetting out of the “Dieting” mindsetGoal Setting The art and science of goal setting Basic Understanding of MetabolismManage Stress LevelsChange your environmentBefore you try any “Diet”, try these!!Don't forget to follow on social media for more free content!IG:@julianlocastoTwitter:@JulianLoCasto

In today's episode, we continue our review of "The Last Dance" documentary. With the on-going pandemic that is sweeping the globe, the only thing keeping us sane is the weekly anticipation for this jam packed Jordan/ Bulls documentary that aires every Sunday.You co-hosts are Julian Lo Casto (Former hooper/Head of Nutrition & S&C Coach at Challenger Strength), Nick Perry (Former hooper/ Physical Therapy Student), and Joseph Lara (Sports Enthusiast/Analyst).Tune in to the official "Inside The Locker Room" segment every Monday!TALKING POINTS:Key-take awaysMJ vs. KobeMJ, Clyde, and the ShrugMJ being compared to Clyde DrexlerThe Dream TeamIsaih Thomas beefMJ taking over practiceToni Kukoc Introduction- Jerry Krause calling him the future of the Bulls franchiseJordan’s competition problemThe Jordan Rules BookJordan’s...Gambling problem?The 3-peatRapid Fire Debate topics:Rank top pair of Nikes, Adidas, and JordansTop Kobe Moments of All Time- RIP MAMBAWho wins Dream Team or Redeem Team?After watching the documentary, where would you rank Charles Barkley all-time?Don't forget to follow on social media for more free content!IG:@julianlocastoTwitter: @JulianLoCasto

With the on-going rise in the coronavirus pandemic, home workouts have become the new norm for everyone looking to achieve their aesthetic and performance goals. It could become frustrating for many that don't have access to equipment to create an effective program to meet their needs. Isometrics have become incredibly useful for a multitude of reasons.In this episode, Julian dives deep into what makes them effective, why they are so important to your goals, and more importantly, how you should be using them to create a program that'll keep you on pace towards your goals.TALKING POINTS:What are they?Why Isometrics?Potential benefits of training in a lengthened range of motion.Now isometrics fall under two categories:Overcoming and Yielding IsometricsDifferencesUsesLoadHow can we use isometrics in programming?Advanced programming considerationsAbsolute strengthQuasi-IsometricsExplosive StrengthBallistic (Explosive) IsometricsHow can we progress?Injury prevention/RehabTime and Place within ProgrammingDon't forget to follow on social media for more free content!IG: @julianlocastoTwitter: @JulianLoCasto

Welcome back!It's been a long time coming, but The Attention to Detail Podcast is back and better than ever. The Coronavirus pandemic has ended all sports indefinitely, and who knows when they'll return. For all hoopers, this would have been the pinnacle of NBA playoff basketball. Instead, we are forced to go about our days without sports.In today's episode, we debut the newest installment "Inside The Locker Room." Stemming from my passion for the game, this segment will be a mix of valuable advice for athletes, exciting trending arguments, and fun basketball banter.Your co-hosts are Julian Lo Casto (Former hooper/Head of Nutrition & S&C Coach at Challenger Strength), Nick Perry (Former hooper/Physical Therapy Student), and Joseph Lara (Sports Enthusiast/Analyst).Tune in to the official "Inside The Locker Room" segment every Monday! TALKING POINTS:Initial Opinions and Thoughts of the series so far?Impact of this series of fans everywhere and what it’s done for us during the pandemic?Key Take-aways during the first 4 episodesThe two Jerry’s and their negative impact on the state of the Bulls dynastyPippens underpaid contractNo “load management” for MJJordan’s ruthless competitive fire to winDoug Collins’ impact on JordanThe Shot over EhloThe arrival of Phil Jackson and the Triangle OffenseStructured approach versus “Jordan” OffenseMade Jordan a “team” player- impact on Pippen becoming a HOF playerImpact of Dennis RodmanHow he made rebounding an art formHis “vacation”Phil Jackson’s impact on his careerThe Bad Boy PistonsIsaih Thomas and how he made Jordan a winnerTaking Down the PistonsThe First ChamipionshipRumors about Jordan playing elsewhere or retiringFavorite behind the scenes moment?Favorite in-game highlightDon't forget to follow on social media for more free content!IG: @julianlocastoTwitter: @JulianLoCasto

In this week's installment of the Attention To Detail Podcast, Julian takes the time to deconstruct the concept of fasting. Fasting can be a great tool to add to your toolbox to aid in a multitude of health benefits along with any body composition goals. With that being said, Julian takes a dive into the process of fasting, giving you a simple view of a very lengthy and complex topic.TALKING POINTS:Potential BenefitsBeing in a fasted state versus a caloric deficit.Benefits of both fasting (and it's various forms) versus caloric deficit.Different Forms of Fasting24 Hour FastTime Restrictive Feeding (Intermittent Fasting)How Fasting works in the human body

As a coach in the performance world, programming effectively begins with knowing our athletes and understanding their "individual" goals. In today's episode, Julian gives a breakdown of why it's important that all coaches have a good understanding for their athletes and their goals, and more importantly, how those factor into an effective program for your athlete.TALKING POINTS:Know Your Athlete:Training is BeneficialThere are three categories that you need to be considering: What makes them good? Where are they weak? What their resources are? Know Your Goal:Know your goal- The goal must be:Definable Measurable Trackable Manageable Breakdownable

Dieting is tough! More importantly, sticking to one is even tougher for most. Majority of people who go on a diet quit within the first couple weeks on a new program. Why? Today Julian flies solo to talk to you about the importance of build a nutrition plan you enjoy and how that can help you create long-term adherence with your nutrition. Lastly, Julian rants about one of his latest tweets involving his thoughts on supplementation and their place within a sound nutrition plan, and he even provides his top 5 supplements that he recommends everyone be taking!Talking Points:Adherence and Making your nutrition plan enjoyable Simplicity over complexity Make a list of non-negotiable foods MAKE YOUR OWN IDEAL MENU 80/20 Rule What to do when you get off track! Summary of talking points. Supplements have their place in the world of nutrition My pre-requisites for supplementation use My top 5 supplements you should be taking if your nutrition is on pointAll this and MORE! Tune in to the show that's revolutionizing the way athlete's view training and nutrition!Follow on social media for more free content:Julian Lo CastoIG:@julianlocastoTwitter: @JulianLoCasto

The biggest controversy in athletic development over the past several years has been the gap between skills training and sports performance training. Coaches on both sides have been battling to find a middle ground on their training philosophies for years. In particular, the biggest area of concern has been the lack of emphasis on sports performance training and recovery/load management in the world of basketball, more so on the youth level.In this week's installment of the Coaches Corner, Julian sits down with founder of By Any Means Basketball, Coleman Ayers. Coleman conducts both basketball skills and sports performance training on a global and local scale. By Any Means Basketball shares very similar core philosophies as this podcast, embodying and revolving around detail-oriented and science-based research to produce top quality and digestible resources for coaches/hoopers worldwide.TIMESTAMPS INCLUDED*Talking Points:(6:34) Core Philosophies of By Any Means Basketball.(10:15) The Importance of Film Study & how Coleman uses it in developing a detailed skills session.(23:55) Role of drills in player skill development sessions.(30:00) How to select the right game plan/ drills/ specific skill work for that individual player.(31:55) What to do when an experienced players who does everything right in a skill session but doesn’t seem to integrate new skills into their game? How can players, trainers, and coaches overcome this challenge?(36:22) How to help an athlete tap into the Mamba mentality? Can a trainer help "move the needle" or are you born with it?(44:07) What are the positive and negative trends in basketball & skills training? (53:18) What percentage of time should be spent on skills development, playing AAU/high school ball, and strength and conditioning work? Could there be a reason that you see athletes turning away from the training side of things?(1:03:42) Hip internal rotation and how it can help improve performance for the everyday hooper. (1:08:56) 3 keys for smaller guards in today's game.(1:14:05) Can music aid in sports performance and skills training performance?All that and WAY MORE!Tune in to the show that's revolutionizing the way athlete's view training and nutrition!Follow on social media for more free content:Coleman AyersIG:@byanymeansbasketballYoutube: By Any Means BasketballJulian Lo CastoIG: @julianlocastoTwitter: @JulianLoCasto

In this first ever Q&A episode of the Attention To Detail podcast, Julian takes the time to answer a few questions related to strength and conditioning, sports performance, and nutrition from some of the listeners.TIMESTAMPS INCLUDED*Talking Points:(9:43)-How I got into the fitness/nutrition industry and how can you do the same?(22:05)- Biggest inspiration on social media and life?(27:45)- Tips for up and coming coaches/strength coaches?(31:33)- Are the big three lifts enough for core strength? What is the core? What is the function of the core?(41:24)- If I want to be able to dunk, should I be dunking everyday?(53:05)- Is having too much fruit bad in regards to losing weight due to sugar intake?(1:05:42)- When creating your own diet, should I focus on counting calories or tracking macros?All this and WAY MORE!Tune in to the show that's revolutionizing the way athlete's view training and nutrition!Follow on social media for more free content:Julian Lo CastoIG: @julianlocastoTwitter: @JulianLoCasto

In the latest episode, with a heavy heart, Julian takes the time to reflect on the nine lives lost on January 26th, 2020 during that devastating helicopter crash. In particular, we pay homage to an iconic, legendary figure in the world of basketball, Kobe "Bean" Bryant. Rest In Peace, John Altobelli, Keri Altobelli, Alyssa Altobelli, Sarah Chester, Payton Chester, Christina Mauser, Ara Zobayan, Gianna Bryant, and Kobe Bryant.Aside from Julian's tribute, today's topic will be Off-Season Vs. In-Season training featuring Director of Sports Performance of Old Dominion University, Eric Potter.Talking Points:Julian's first memories of Kobe (followed by 24 second moment of silence).6 Lessons Kobe taught me.Top 8 Moments of Kobe's Career.Eric's journey from the Minor Leagues to Strength Coach.Main focus when initially working with athletes.Big goals for athletes in the off-season.Changes made going into pre-season, and eventually in-season.How Eric programs for starters (high minute guys) versus role players (lower minute guys).All that and WAY MORE!Follow on social media for more free content:Eric Potter-Twitter: @BeEliteDailyJulian Lo Casto-Twitter: @JulianLoCastoIG: @julianlocasto

Nutrition is obviously a massive game changer for athletes, especially those playing at a high level. However, as a young athlete, navigating your own nutritional programming can be both challenging and confusing. In this latest episode, Julian and Jessica discuss how she fuels athletes to win and how she fuels humans for life!Talking Points:How Jessica got into the world of nutrition and her role at Mamba Sports Academy.The assessment process for the average athlete and determining how to program for optimal performance.Determining calorie needs based on the goal of the athlete.What are Performance Plates? And how can they help make an immediate impact on your nutrition goals.Optimal Pre/Post workout/competition strategies for athletes.Examples of "go-to" pre/post workout meals for athletes.Biggest advice for all athletes!!All this and WAY MORE!!!Follow on social media for more free content!Jessica Isaacs RDIG: @mambasportsdieticianJulian Lo CastoIG: @julianlocastoTwitter: @JulianLoCasto

Applied Functional Science (AFS) is a unique approach that uses the collaboration of the physical, biological, and behavioral science used to treat patients as a whole. AFS operates under the assumption that the practitioner/coach already has a sound understanding of the basic foundational movement patterns. Think of the effects that gravity, ground reaction forces, mass, and momentum all play on the everyday individual. Now think about how much that amplifies when you consider an athlete, especially a basketball player.In this week's show, Julian sits down with Athletic Performance Coach Xavier Brown to discuss his passion for the game of basketball and how he got into the world of sports performance; The biggest issue when coaching youth basketball players; AFS and what it is, the philosophies AFS embodies, and best of all, how he applies it to his athletes and everyday average joes.Get the notebooks ready!Follow on social media for more free content:Xavier Brown:IG: @thesportzgeekJulian Lo Casto:IG: @julianlocastoTwitter: @JulianLoCasto

There are nearly 30 different vitamins and minerals that your body can not manufacture in significant amounts called your "essential micronutrients." Micronutrients- vitamins and minerals- although needed in only small amounts, they are responsible for a number of significant roles in the body. Maintaining your brain, muscle, bones, nerves, skin, blood circulation, and your immune system are things that require a steady dose of micronutrient and macronutrients in order to keep your body at a "normal" state. Without them, it almost always spells disaster.This is not so much an episode giving you definitions and long overly drawn out lists of vitamins and minerals. This is an episode that will provide you with the real world applications that will spell out the exact reasons why you NEED micronutrients in your diets! Get your notebooks out for this one!Follow on social media for more free content:Julian Lo Casto:IG: @julianlocastoTwitter: @JulianLoCasto

This NBA season has been nothing short of amazing! With all the big off-season transactions, the biggest one that took the league by storm was Anthony Davis being traded to the Los Angeles Lakers from the New Orleans Pelicans. A monster deal that paired a young star in Anthony Davis with The King himself, Lebron James. The two have been one of the top scoring pairs in the league, leading the Lakers to a 29-7 start as of January 2020. This has been to no surprise as AD is averaging 27.7 points, 9.5 rebounds, 1.5 steals, and 2.6 blocks per game. What has been the key to his success? Where do you rank him amongst the bigs in the league? What will it take for him to take home the MVP award?In this season 2 debut episode, Julian sits down with NBA Journalist Stevie Cozens to discuss all things hoops! Specifically, his journey from Australia to the covering the NBA, AD's tremendous play and what it will take for him to win MVP this year, Carmelo Anthony's impact on the Blazers in the early part of the season, Kevin Love trade rumors, Zach Levine and whether or not he'll be an all-star this year, the impact of young rookie Coby White, and so much more!If you're a hoops fan, you won't want to miss this action packed season debut!Follow on social media for more free content:Stevie Cozens:Twitter: @StevieCozensJulian Lo Casto:IG: @julianlocastoTwitter: @JulianLoCasto

The topic of this week's show originated from a tweet that I posted a while back, talking about why athletes in particular should prioritize their performance goals over their aesthetic goals. That sparked the conversation of what is the idea of training and nutrition for aesthetics versus performance and how they differ.In particular, Julian and Nate discuss the differences between training and nutrition for aesthetic versus performance goals, the outcome measures of each that a person should look at, answering the question "Is it bad to want to train for aesthetics?", and best of all, "Is it possible to train for both?" Follow on social media for more free content:Julian Lo CastoIG: @julianlocastoTwitter: @JulianLoCastoNate Diaz:IG: @natediaz_rd

In the world of sports performance, agility is one of the most undiscussed topics. Most will hear the word "agility" and assume that we'll be discussing a breakdown of several cone and speed ladder drills. I'm sorry to disappoint!The goal of this episode is to provide you with the TRUTH about all things agility training. The fact of the matter is that experience and research has proven that getting better at predetermined movement patterns using specific cone/ladder drills, does not transfer to the on-field or on-court "agility" needed for any sport. With that being said, there are a ton of ways that we can put our athletes in the best position to potentially get more "agile", so crack out the notebooks as Adam and myself dive into how we can build the agile athlete.Follow on social media for more free content:Adam Menner:IG: @adammennerJulian Lo Casto:IG: @julianlocastoTwitter: @JulianLoCasto

It's Holiday season! Thanksgiving is in the rearview and Christmas/New Years coming up, many will struggle with the idea of sticking to a diet during the holiday season. Some have been struggling with improving their diet simply because they have no idea where to start. This episode is for those that don't know where to start, or for those that simply want to get back on track.In this week's installment of "My Food For Thought", Julian provides you with the best tips to helping you fix your broken diet to start eating better TODAY! Julian will be discussing how to troubleshoot diets when they've stopped working and you don't know what else to do. Finally, Julian will be discussing powerful strategies to improve your own eating, or to help other's you know do the same.Follow on social media to get more FREE content:Julian Lo CastoIG: @julianlocastoTwitter: @JulianLoCasto

In this week's show, Julian brings on Matt Babcock of Babcock Hoops, NBA Draft Analyst and former NBA/FIBA player agent for our College Hoops/2020 NBA Draft Special!Coming from an NBA family, basketball runs deep for Matt. Matt is giving us 11 years of insight into the world of sports management, giving us a brief glimpse into the NBA Draft process through the eyes of an NBA player agent. Matt delves into the journey of becoming a player agent; growing up in an NBA family; and negotiating the most lucrative NBA contract for a 2nd round pick in 2015.College Hoops is here! Julian and Matt chat about the shake ups at #1 in the AP Polls and who deserves to be at that top spot; the rise of Michigan from unranked to #4 in the country under Juwan Howard; and Memphis and the suspension of #1 HS recruit James Wiseman. Later, Matt gives us his inside look into the talent evaluation process for the NBA Draft, and his top risers and biggest disappointments during the early parts of the college season. Lastly, Julian asks Matt to put on his General Manager cap to answer the big debate, who's his 2020 NBA Draft #1 Pick?Follow on social media for more free content:Matt Babcock:www.babcockhoops.comIG: @mattbabcock11Twitter: @MattBabcock11Julian Lo Casto:IG: @julianlocastoTwitter: @JulianLoCasto

Nutrition can be extremely tough to navigate without any guidance. What should you eat? How much? But the biggest question I hear a lot is, "when should I eat to get the best out of my performance and recovery?"In this week's installment of "My Food For Thought", Julian sits down with Registered Dietician and Nutrition Coach Nate Diaz, to discuss that very topic! Nutrient timing, and better yet, how nutrient timing can aid in both performance and recovery.Julian and Nate discuss a ton of topics, more specifically, Aesthetics and why it has it's place as a good metric for progress; Ideal starting recommendation for how many meals an individual should eat for their goals; What is nutrient timing, and why is it so important; How important is carbohydrate intake surrounding meals and recommendations for carbohydrate intake; Different carbohydrate recommendations for both performance and recovery; Protein and Fat intake; and lastly, Nate's opinion on intra workout carbs and sports drinks.Plus way more!!Follow on Social Media for more free content:Nate Diaz:IG: @natediaz_rdTwitter: @NateDiazRDJulian Lo Casto:IG: @julianlocastoTwitter: @JulianLoCasto

In this week's show, Julian and Conor discuss his journey and how he got started in the industry. From there, the two talk about PRI (Postural Restoration Training) and how that has come to make a difference in how he coaches his athletes; How he assess athletes for any particular area of dysfunction; How to establish neutral posture; Common trends seen amongst athletes; and how to repattern proper breathing mechanics. Plus way more!Follow on Social Media for more free content:Conor Harris:IG: @harris_sspTwitter: @Conor_SSPJulian Lo Casto:IG: @julianlocastoTwitter: @JulianLoCasto

We write down our goal weights and take down our weight each and every day, but is that the only thing we should be using to measure progress? Julian sits down with Nutrition Coach Tommy Clark to dissect the metrics that you should take into account when dealing with your nutrition, along with the different factors that you need to understand for measuring your progress.Specifically, Tommy dives further into topics such as his basketball career; how he got into the world of nutrition; his experience working with professional basketball players; how he goes about assessing those athletes; common limiting factors in athletes; the metrics involved in measuring progress; and much much more!Follow on Social Media for more free content:Tommy Clark- IG:@tclarknutritionIG- @julianlocastoTwitter- @JulianLoCasto

The game of basketball is constantly evolving, but the one thing that has remained a topic of conversation is shooting and the ever increasing range of players like Steph Curry and Trae Young, to the execution of difficult shots like the one-legged shot of James Harden. The way the game is played now, everyone needs to know how to shoot the ball. If you can shoot the ball, you are guaranteed a spot on any roster, and will earn time on the court. Mike and Julian dive deep into a multitude of topics related to shooting the ball.Mike Dunn discusses his career as a player, learning under Hall of Fame Coach and Pro Shooting Coach Herb Magee, the influence of Rob Foder "The Shooting Guy" on his shooting philosophy, the keys to building the "ideal" shot, adapting to different types of learners, and how to increase your range. Plus tons of more awesome tools to add to your arsenal!Follow on social media for more free content:Mike Dunn- IG:@seemikedunnJulian- IG: @julianlocastoTwitter: @JulianLoCasto

In this weeks installment of the Attention To Detail Podcast, Julian welcomes on Kelly Folk, Food & Body Coach and NASM Certified Personal Trainer to the "My Food For Thought" segment. Coming off of the previous segment, Julian discussed how to build your nutrition program. The main question now is, how do I stick to a plan, and what if I don't enjoy "dieting"?In this episode, Kelly gives you a first person view on her battles with body dysmorphia, her confidence level in her body growing up, how that translated into her athletic career as a Division 2 soccer player, and what lead her to go down the route of bodybuilding. Kelly and Julian then give a taste of their own experiences with nutrition during their short bodybuilding stints, and the mindset that was associated with the sport.Lastly, Kelly takes the time to give her take on a myriad of topics including; her process of assessing client nutritional levels; common themes seen psychologically within new clients; common mistakes made when dealing with the psychology of a new client; Kelly's keys to creating long term adherence for athletes; and strategies for the busy Athlete/Average Joe.Follow on social media:IG: @julianlocastoTwitter: @JulianLoCasto

In this installment of The Coaches Corner, Julian sits down with Marco Lopez Doctor of Physical Therapy, out of USC, and Certified Strength and Conditioning Specialist, also known by many on social media as one of the founding members of The Basketball Docs.In this episode Julian and Marco discuss a wide range of topics relating to Marco's career as a basketball player, his unexpected ACL injury, and how it lead him to his career in physical therapy. In particular, how he and his business partner met up and started The Basketball Docs.They would go on to discuss Marco's strong interest in ACL rehabilitation based on his own experience, what his mindset was like as a player going through the rehab process, what it was like, and what the return to sport protocol entailed. The other topics included Jumper's knee and how to properly rehab from that particular common basketball ailment. Julian and Marco also give their opinions on the ESPN article put out by Baxter Holmes about the ongoing issue of youth basketball and the increasing rate of injury in higher level athletics at the Division 1 and Pro levels. Lastly, the guy's each give their takes on injury prevention training and the state of Zion Williamson and his injury.

In this weeks installment of the Attention To Detail Podcast, Julian continues his segment "My Food For Thought"- from the first episode, where he provides you with the science that is involved in designing a well balanced nutrition program.More specifically, Julian will be teaching you the importance of basic concepts such as Energy Balance; what he believes to be the key pillars of program design; and breaking down how you can begin to build your own nutrition program.Follow on social media:IG: @julianlocastoTwitter: @JulianLoCasto

In the debut episode of The Coaches Corner, Julian welcomes guest Gerry DeFilippo. Gerry is the Owner and Operator, and Head Trainer of Challenger Strength in Wayne, NJ. Gerry also services as the strength coach for the New Jersey Hitmen Hockey program, ranging all the way up to the Elite and Premier Junior's Level programs.Julian and Gerry dive deep into the origins of Challenger Strength and how they ultimately met and teamed up. Then, the two immediately tackle the topic of speed and Gerry's thought process around developing speed in his athletes. Gerry concentrates on the differences between developing stride length and stride frequency, the technical considerations behind acceleration and max velocity, the common mistakes seen in performing a sprint, and how he approaches fixing these common mistakes. They both give their joint opinions on common mistakes and myths on speed training seen around social media platforms.Lastly, Julian and Gerry discuss Gerry's fandom for the Brooklyn Nets, and give their takes on their reactions to the signings of Kyrie Irving, Kevin Durant, and DeAndre Jordan; state of the current roster; and the realistic expectations for this team this season and for the future.

In this weeks installment of the Attention To Detail podcast, Julian introduces his "My Food For Thought"- Foundational Nutrition Series, where he gives you the science that is involved in designing a well balanced nutrition program. Part of the problem with nutrition is the conflicting information that is presented in the industry by opinions and influencers, rather than data and facts.Julian tries to best present the bare minimum science that goes into understanding nutrition without fancy degrees, certifications, or years of study. He compiles actionable ideas and all the steps required to starting your own nutrition program.This episode will dissect the biomechanical processes that go into how we get our nourishment, and teach you the basic concepts of calories, macronutrients, and energy production.Follow on social media:IG: @julianlocastoTwitter: @JulianLoCasto

In this weeks installment of the Attention To Detail Podcast, Andrew inquires about how Julian assesses the average athlete at Challenger Strength. Julian specifically breaks down, what he looks for first on an athlete; basic assessment template; how this may affect an athlete's strength program.Subsequently, the guys give you their preseason favorites for both the Western & Eastern Conferences leading into the NBA season, and who they favor for each of the NBA awards (MVP, Defensive Player of the Year, Most Improved Player, 6th Man of the Year, and Coach of the Year).BONUS CONTENT:The boys give their initial reaction to the trial run of the new free throw rules in the G-League. Followed by their opinions on the current Carmelo Anthony situation and where they believe he should land.

In this weeks installment of the Attention To Detail Podcast, Andrew is back to discuss all things basketball and who we think the X-Factors are for each NBA team this season. We delve into why/how we feel each particular player/players will impact their team, and how their play could impact their team's success or downfall this season. On this weeks strength segment, Julian goes into detail about "building a foundation" with training. Specifically, breaking down the fundamental movement patterns; programming considerations; and progression and regression schemes.

In this episode, Julian fly's solo to touch on some of the basic principles you can adhere to in order to build an effective youth training program. Julian gives his take on topics such as youth training's biggest myth, early specialization, long-term developmental programming, and landing/deceleration mechanics and it's place in the sport of basketball. From there, Julian dives into USA Basketball and the FIBA World Cup in Shanghai, China. Giving you a breakdown of the current roster after the exhibition trials, coaching changes, and a detailed look at how the team performed after the first four exhibition games together.After, Julian gives you the statistical breakdown and play-by-play of the first group stage game against the Czech Republic. Giving you his opinion on the what he thought of their opening performance and what he thinks are the question marks for the team going forward in international play.

In this episode, Julian kicks off the podcast with his top 5 tips for maximizing your off-season. Giving you their opinions on topics such as strength and conditioning in the sport of basketball and the future of youth development. Then, Julian and Andrew give their opinions on the best performers, biggest disappointments, and their biggest surprise performers/sleeps from this summer's Summer League action. Lastly, they give you their hot take on this years NBA Rookie Of The Year candidates.

In this episode, Julian and Andrew give their reactions to some of the biggest moves made around the NBA during the off-season. They also present their opinions on what each of those moves mean for each of the teams for the upcoming season. Then, they give you their list of the winners and losers of this off-season.Lastly, Julian goes solo to give you his take on training, specifically his breakdown of conjugate programming. This includes a brief definition, how he began using it, a typical week-by-week conjugate program, how you can best use the programming, and the vast array of benefits it provides.