Longevity – 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.

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[Most Played] Dr. Rhonda Patrick Shares The Science Behind Longevity

By CrossFitHQ

On March 2, 2026

In The CrossFit Podcast

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

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[CFMS SERIES] The Decline of Health in Italy and How to Stop It

By CrossFitHQ

On December 8, 2025

In The CrossFit Podcast

This marks the ninth episode of a special CrossFit Podcast collaboration with the CrossFit Medical Society.

Italy once held one of the lowest obesity rates in the developed world, but that’s changing fast. CrossFit Country Manager and longtime affiliate owner Matteo Pozzati joins the show to talk about the cultural shift in Italy, the rise of chronic disease, and how CrossFit is stepping in to rebuild true health from the ground up.

Matteo shares his journey from coaching in Venice to teaching hospital workers how to move safely, leading Italy’s affiliate community, and fighting to preserve CrossFit’s identity amid the noise of mainstream fitness.

He and host Jocelyn Rylee discuss why elite coaching matters, how education is the bridge to better health, and what it’ll take to connect CrossFit affiliates and healthcare systems worldwide.

Topics Covered

The decline of the Mediterranean diet and rise of chronic disease in Italy
Bringing CrossFit methodology into hospitals and health care education
Building bridges between affiliates and medical professionals
Preserving CrossFit’s identity and elite coaching standards
Nutrition, culture, and the return to traditional food practices
The global challenge of connecting CrossFit to health systems

Community Highlight

For nearly two decades, Erin Richter has been fighting for health on the front lines — and refusing to give up.

She opened CrossFit Old School in Bowling Green, Kentucky, in 2008, staying there, as she put it, “because this was the area that needed it the most.”

Today, her affiliate serves kids as young as 3 and adults in their 80s. She partners with addiction recovery centers, supports people with disabilities, and helps those told they’d never squat again find their strength.

She’s built nonprofits, raised thousands for local causes, and worked with the state to bring CrossFit into public schools.

Erin doesn’t chase PRs or the spotlight, just impact. In a city dubbed the “Obesity Capital of the U.S.,” she’s quietly changing lives every day.

Know someone you think deserves to be highlighted? Nominate them here.

Share Your Thoughts: Email us [podcasts@crossfit.com].