“That is no life for these birds and it is definitely not what the consumer is thinking or assuming. When they see these nice labels and they think, ‘oh, I'm paying so much more for this, that change must be going for the animals, right?’ No, it's lining the pockets and it's keeping that status quo of that factory farm going.” Amber Canavan Most of us want to make choices that are kinder—to animals, to the planet, to ourselves. But in today’s food system, kindness is often buried under labels like “cage free,” “humane certified,” or even “climate-friendly beef.” These terms are designed to make us feel good, but as PETA’s Amber Canavan reveals, they hide the same suffering and environmental destruction. For more than a decade, Amber has led campaigns that expose this “humane washing” and push companies—from Starbucks to Whole Foods—to do better. This conversation is about pulling back the curtain on the myths we’ve been sold, and about the power each of us has to choose differently. One of the simplest, most impactful ways to take action is with what’s on our plate. That’s why, this October, we’re inviting you to join Species Unite’s Plant-Powered Challenge—a 30-day adventure to try delicious, cruelty-free food, reduce your climate footprint, and stand with the animals. Because real change doesn’t come from labels. It comes from us.…
The Porrada Podcast is a conversation, not an interview. The conversation is about the people who do the sports, more than the sports themselves. Jiu-Jitsu, MMA, Muy Thai and any other pursuit that leaves a mark.
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Welcome to the Pain, Performance, and Porrada Pod – the only podcast where you’ll learn how to fix your busted body, roll like a savage, and still have time for some acai. Hosted by Dr. Nicholas Smith, a Physical Therapist and Strength Coach who spends way too much time thinking about why your knee hurts (again). This show is your go-to for rehab, recovery, and performance tips that won’t bore you to death like the intro of a John Danaher instructional. We’ll cover everything from fixing tha ...
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Um podcast sobre música e cultura pop com muito humor, opiniões ácidas (ás vezes algumas besteiras) e sem mimimi!
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Podcast sobre o mundo nerd e o cotidiano!
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Welcome to David Porras, where amazing things happen.
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Podcast “Porrada e Café” trás o MMA como assunto principal, e o café sempre junto, pois é o suplemento principal do Rei.
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Cineasta Conferencista Empresario. Positivo y Productivo. Prefiero el orden en la creatividad y el trabajo por objetivos.
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Ramoncito Morales "El Capi" lidera nuestro equipo con el analisis y los comentarios sobre el acontecer del futbol Mexicano, la Liga MX, la Copa MX y por supuesto nuestra seleccion y sus protagonistas.
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The Porrada Podcast

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3 Milestones to Hit Before You Even Think About Quitting Jiu-Jitsu
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10:05There's a lot of ups, downs, positives, and negatives when you're early on in jiu-jitsu. Use these three milestones are the markers for when you can considered with clear eyes whether or not you'd like to quit jiu-jitsu. Follow the show on IG @theporradapodcast Check out my Jiu-Jitsu Photography on IG @porradaphotography…
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A Letter: Acknowledge the "Got It" Day One of the biggest things you can say to someone is that they'll be good at something. Maybe even higher on the list "you ARE doing good at something!" Here I talk about this being affirmed yet again with a student of mine in class. Speak up. Please follow the show on instagram at @theporradapodcast and check …
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Pain, Performance, and Porrada

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Have IG Coaches Lost Their Way?
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12:40A viral clip from an in-house tourney set my feed on fire. Hot takes, pile-ons, even people calling someone’s employer. At the same time, coaches with big followings were green-screening each other for clicks instead of helping athletes. In this episode, I share why I’m doubling down on a different path: serving working pros who compete, with evide…
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A Letter: What Do You Want To Work On? It seems strange once you're on the other side of it, but the epiphany, shall we say, that what you learn in jiu-jitsu and how well you learn in is as much if not more your responsibility than it is your instructors. Here I read on how I came to this realization, how I've then put it in practice as a jiu-jitsu…
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The Porrada Podcast

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Talking Jiu-Jitsu with Tim Borowski from Axon Movement
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1:37:53Tim and I started Jiu-jitsu together, both have a fitness background and an entrepreneurial present. We talk jiu-jitsu, health, his health practice and how he's taken to using hi sprofessional skill set to help some of our fellow Jiu-Jitsu friends get back on the mat and stay there. Find Tim Borowski: www.axon-movement.com @axon_movement Find The P…
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Pain, Performance, and Porrada

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Some Grapplers Are Not Built for This
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11:42Today I dig into the gap between what we say we want (win tournaments, get pain-free, get stronger) and what we’re actually willing to do daily. Most athletes obsess over the finish line and ignore the boring, consistent work—sleep, nutrition, S&C, rehab minutes, intentional mat time—that creates those results. Quick fixes and random DMs won’t move…
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Pain, Performance, and Porrada

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The PT Model Is Evolving (and Why AI Can’t Coach Your Chaos).
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14:16In this episode of the Pain, Performance & Porrada Podcast, I lay out why the traditional, insurance-driven PT model fails combat athletes—and what the modern, tech-enabled, human model looks like. The old setup (2–3 in-clinic visits/week, 15 minutes with the PT, a stack of generic exercises, hot/cold packs and ultrasound) confuses “time in clinic”…
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“Protect Ya Neck” isn’t just a Wu-Tang anthem—it’s every grappler’s daily reality. In this episode of Pain, Performance & Porrada, Dr. Nick explains why the cervical spine is the most abused (and least-trained) link in Jiu-Jitsu. He breaks down essential ranges of motion (flexion, extension, rotation, side-bend, and the two “quadrants”), shows how …
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Pain, Performance, and Porrada

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Kids Pans Recap: Burn Out in Youth Sports
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10:42Kids Pans: the biggest youth Jiu-Jitsu event in the world, just wrapped, and nearly every youngster Dr. Nick trains medaled. Yet their laser-focused grind reminded him of a hard truth: early success can morph into full-blown burnout if the sport becomes a 24/7 job. Drawing on his own BMX experience (where trophies eventually killed his love for rid…
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Pain, Performance, and Porrada

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I want to teach at your Gym
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11:24After nearly 20 years of one-on-one rehab and strength coaching, I has fallen in love with running on-site “longevity” seminars for Jiu-Jitsu academies. Unlike flashy technique clinics, these events give athletes a live snapshot of the exact mobility, strength, and power milestones he demands before clearing anyone to roll. The result? An eye-openi…
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Nearly every grappler I work with says they “know” sleep matters—yet almost all are underslept, inconsistent, or just wrecked by late screens, caffeine abuse, or night-shift life. In this episode of Pain, Performance & Porrada, I get personal: new dad chaos, hormone crashes, a missed follow-up for suspected sleep apnea (yep, guilty), and why I fina…
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In this “P for Protein” installment of Pain, Performance & Porrada, Dr. Nick unboxes four new Legion whey flavors and uses the moment to tackle every grappler’s most-ignored macro. If you’re rolling 3-4 times a week and lifting on top of that, you should be eating roughly 1 gram of protein per pound of (goal) bodyweight—but almost no one does. Nick…
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The Porrada Podcast

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Jiu-Jitsu Black Belt Roque Reyes
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1:15:12It was my pleasure, after the Memorial Day WeDefy Open Mat at Hamel Jiu-Jitsu, to sit down and here Roque's story and stories and get his take on what it takes to earn a black belt in brazilian jiu-jitsu. We go from fighter to grappler, from white to black, and from California to Minnesota. Thank you for listening to and supporting The Porrada Podc…
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The Porrada Podcast

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The NEW Romulus Jiu-Jitsu in Golden Valley, MN with Keir Gellatly
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30:42Thank you for listening to and supporting The Porrada Podcast. This time around I talk with Keir Gellatly owner and head coach at Romulus Jiu-Jitsu in Golden Valley, MN. We get to know him, his philosophy a little bit about what the gym is all about. If you'd like to support the show, consider joining the Patreon: www.patreon.com/theporradapodcast …
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Pain, Performance, and Porrada

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Get Out of Your Own Way Before it Ends Your BJJ Career
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11:46Episode Summary In this punchy solo episode, Dr. Nick tackles the “quick-fix” fantasy that keeps injured grapplers stuck. If you’ve spent years rolling through pain, five minutes of mobility or the latest Instagram therapy hack won’t suddenly erase the damage. Real change demands honest self-assessment, targeted high-yield work, and the willingness…
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The Porrada Podcast

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Superfly 2025 Wrap-Up with James Hubman of Hub Cap Productions
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1:05:32Thank you for listening to and supporting The Porrada Podcast. This time around I talk with James Hubman of Hub Cap Productions, the mastermind behind the Ultraride of the new Superfly and the now infamous Uncommon Classic. We do our best to do a match-by-match breakdown - despite being worn down from the event and otherwise occupied at the event. …
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Fresh off Father’s Day, Dr. Nick reflects on what it means to lead by example—on and off the mats. Watching his own dad soften with his granddaughter sparks a wider conversation about how parents, especially grappler-dads, shape their kids’ attitudes toward training, recovery, and long-term health. If you’re rolling through injuries while preaching…
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The Porrada Podcast

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Jens and Rebecca Nestingen, a Jiu-Jitsu Family
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49:16Thank you for listening to and supporting The Porrada Podcast. This time around I talk with Jens and Rebecca Nestingen, the leadership of a jiu-jitsu family, a black and brown belt, respectively. If you'd like to support the show, consider joining the Patreon: www.patreon.com/theporradapodcast Follow the show on social media: @theporradapodcast And…
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The Porrada Podcast

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The NEW M Theory West with Chestnut Conversations
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1:07:17Hello everyone! This is a collaboration episode with Chestnut Conversations about the new M Theory West in Chaska, MN with Ishmael, Efim, Dan, and Drew. They open up shop this coming Monday, June 16th! www.mtheorywest.com and @mtheorywestDoor Matt Brouse
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Pain, Performance, and Porrada

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Do you have a Rehab Coach, or a Rehab Cheerleader?
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12:25In this deep dive of Pain, Performance & Porrada, Dr. Nick pulls back the curtain on the less-glamorous side of rehab: the moment when early excitement fades and real life—work deadlines, family stress, and plain old fatigue—threatens to derail progress. He explains why successful recovery is a two-way street: your PT must guide and adapt, but you …
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Episode Summary On this week’s Pain, Performance & Porrada, Dr. Nick tackles the “information overload” epidemic plaguing injured grapplers. From fear-mongering social posts to well-meaning—but often conflicting—advice from multiple therapists, athletes are drowning in tips that don’t translate into real progress. Nick explains why random drills (“…
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Pain, Performance, and Porrada

In this episode of Pain, Performance & Porrada, I break down my recent seminar at World Team Training Center (WTTC) in Van Nuys, CA—a cutting-edge facility that fuses wrestling mats, strength & conditioning, and full-service recovery into one seamless ecosystem. We explore how WTTC’s “one-stop shop” model signals the future of grappling training an…
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In this episode, I talk about the mindset around getting injured in Jiu Jitsu. Some older grapplers say you should keep quiet when you feel pain. They think saying “I’m hurt” makes you weak. Not only is that idea wrong, it is dangerous. When we face pain early and fix it, we stay on the mats longer and play better. Learning how to work around an in…
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The Porrada Podcast

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Black Belt Brian Olson Revitalizing FUJIBJJ Tournaments
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37:31Thank you for listening to and supporting The Porrada Podcast. Brian Olson is a multi-time Judo Olympian, BJJ Black Belt, owner of Alliance Brazilian Jiu-Jitsu St. Croix and not the force behind FUJI's BJJ tournament scene. I've seen first hand the improvements he's made here in Minneapolis whilst photographing his events and am excited to see what…
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Pain, Performance, and Porrada

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TRT Chronicles Part II: How Blood Work Can Save your Life
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15:13Before I began TRT, I felt tired all the time and my mind felt cloudy. In this episode, I talk about those hard days and what pushed me to get help. Many people think TRT is just an easy way to look bigger or stronger. I want to clear that up. For people with real hormone problems—like me—TRT is medicine, not a shortcut. I also share how getting my…
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The Porrada Podcast

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BJJ Brown Belt Chris Montalvo Left Us on the Mats
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57:16My conversation with Chris Montalvo, a high level jiu-jitsu competitor, who died on the jiu-jitsu mats only to bounce back more driven and dedicated than ever. Check out his IG: @heartbeat_jiujitsu to follow his journey! Check out my jiu-jitsu photography at @porradaphotography #jiujitsuDoor Matt Brouse
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Pain, Performance, and Porrada

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Physical Therapy Red Flags for Combat Athletes: Don't Get Screwed!
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13:54In this episode, I talk about what helps physical therapy work best for fighters like me who do Jiu Jitsu and wrestling. I explain why you need a therapist who truly knows your sport—not just someone called a “sports PT.” They should understand our moves, our training, and what our bodies go through. I warn that choosing the wrong person can slow y…
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Pain, Performance, and Porrada

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How to (Scientifically) Train BJJ Around your Injuries
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16:51Ever hurt yourself and wonder, “How much can I train now?” In today’s show I explain how to get back on the mats step by step without making your injury worse. what “load” means (it’s just how hard you push your body) how to test what you can handle today a 10-step plan to build strength and confidence for Jiu-Jitsu Clear, easy tactical things you …
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The Porrada Podcast

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Jiu-Jitsu Black Belts Nic Skrade and Paulie Brooks
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1:23:51Thank you for listening to and supporting The Porrada Podcast. In this episode we have the triumphant return of the one and only Paulie Brooks with his long time friend and the guy that got him into jiu-jitsu, Nic Skrade. Doesn't it just track that you finally give in and try jiu-jitsu after hours of being sold on it by your tattoo artist? We had a…
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Pain, Performance, and Porrada

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White Belt Guide to Strength Training for Jiu-Jitsu
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17:16This episode is to give the foundations of how to build a well structured Strength Program tailored for BJJ. I dive into different categories of importance and what should be included, as the essential building blocks of any strength training program. I emphasize the importance of integrating both unilateral and bilateral variations to ensure balan…
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Pain, Performance, and Porrada

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Healthcare is Failing the Grappling Community
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14:56This episode I dig into the negative effects of nocebo language—phrases that convey negativity and hopelessness—often encountered by grapplers and combat athletes seeking help for injuries. I talk about a troubling incident involving a young athlete whose shoulder condition was misdiagnosed by a chiropractor, leading to a declaration that surgery w…
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Pain, Performance, and Porrada

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Stop Gassing Out: How to Scientifically Build Cardio for BJJ
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19:36Cardiovascular fitness is a crucial yet often misunderstood component in the training regimen of grapplers. I dive into the common misconception that hard sparring is enough for optimal mat conditioning. In reality, many grapplers fail to recognize the nuanced approach required to enhance their endurance effectively. This episode emphasizes the sig…
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Pain, Performance, and Porrada

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Why Anaconda Fightwear is the Biggest Scam in Jiu Jitsu
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16:52This episode dives deep into knee braces, urging grapplers to pursue an understanding of their bodies and the nature of their injuries. I advocate for a mindset shift from reliance on knee braces to a commitment to comprehensive rehabilitation, emphasizing the importance of mobility, strength training, and proper technique. I encourage grapplers to…
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The narrative surrounding the use of strength versus technique in BJJ has been a longstanding debate, with many newcomers to the sport leaning on the notion that strength should be minimized on the mats. Takeaways: Complaining about strength should stop Strength should not be an excuse for lack of technique in jiu jitsu. . Everyone, regardless of s…
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The Porrada Podcast

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Warman Muay Thai with Kou Lee
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46:11I popped into Warman Muay Thai a couple months ago to make some video with one of his fighters and I was blown away by everything; his fighter, his coaching style, the kids class, the adults class. Needless to say, if it's 8 limbs you desire, you'll find it here. Enjoy getting to know Kou! www.warmanmuaythai.com @warmanmuaythai If you'd like to sup…
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Pain, Performance, and Porrada

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The Science Behind Creatine: Enhancing Performance in Jiu Jitsu and Beyond
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16:09This episode takes a deep dive into creatine and the benefits of using it for Jiu Jitsu athletes. I explain the physiology behind it, as well as the research to support the benefits and how they apply to the sport. The conversation transitions into practical advice regarding the integration of creatine into daily routines, stressing the necessity o…
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Pain, Performance, and Porrada

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The Art of Advocacy: Top Questions to Ask Your BJJ Healthcare Team
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21:37Most grapplers and combat athletes come under prepared when approaching your Doctors and other medical professionals . Today I talk about coming into medical appointments armed with the right questions questions and having a more developed understanding of one's own health needs. As grapplers frequently engage in high-impact activities, they must b…
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Pain, Performance, and Porrada

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Not Natty Anymore: My Journey with TRT
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38:53In this episode, we talk about why men’s health is so important for Jiu Jitsu, especially when it comes to staying strong and feeling your best on the mats. I share my own experience with testosterone replacement therapy (TRT) and how I learned that hormones play a big role in energy, recovery, and performance. A lot of grapplers wait until they fe…
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The Porrada Podcast

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ATOS Black Belt Blake Barry
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47:21Thank you for listening to and supporting The Porrada Podcast. I sit down with ATOS Black Belt Blake Berry to talk his path in Jiu-jitsu and in life. If you'd like to support the show, consider joining the Patreon: www.patreon.com/theporradapodcast Follow the show on social media: @theporradapodcast And check out my Jiu-Jitsu Etc. photography: @por…
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Pain, Performance, and Porrada

This episode highlights the critical issue of black belt coaches overstepping their expertise, particularly when it comes to rehabilitation and injury management. I share cautionary tales of athletes who suffered setbacks due to misguided advice from coaches lacking the proper knowledge in rehab practices. Takeaways: Martial arts coaches who are bl…
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Pain, Performance, and Porrada

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Preventing Skin Infections: Hygiene Essentials for Grapplers
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25:23In this episode, we talk about why staying clean is super important for Jiu Jitsu. Keeping yourself and your gear fresh isn’t just about smelling good—it shows respect for your training partners and helps keep everyone healthy. I also talk about skin infections like ringworm and staph—what they are, why they spread, and how to avoid them. By follow…
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Pain, Performance, and Porrada

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A Tribute to Kathy Kumagai: The Guiding Light of My Career
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15:02This episode serves as a heartfelt tribute to the indelible legacy of Kathy Kumagai, a mentor whose profound influence has shaped the trajectory of my career in physical therapy. Her passing, occurring four years ago, left an irreplaceable void not only in my life but in the lives of countless students and colleagues who were fortunate enough to kn…
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Pain, Performance, and Porrada

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Understanding the Ecological Model in Jiu Jitsu and Physical Therapy
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17:13In this episode, we talk about different ways to learn Jiu Jitsu. Some people practice by "Drillers Make Killers", while others learn by trying to figure things out as they go with various constraints led games (the ecological approach). We explain how both methods work and why they can be helpful, especially for getting better at Jiu Jitsu and sta…
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Pain, Performance, and Porrada

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Why Cash Pay Physical Therapy will cost you less than Insurance for Jiu Jitsu
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21:21Navigating the world of physical therapy for combat athletes can be overwhelming, particularly when it comes to understanding the differences between insurance-based and cash pay models. I dive into the limitations that insurance companies impose on treatment options, which can drastically affect recovery outcomes, especially for combat sports inju…
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Pain, Performance, and Porrada

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To Skip or Not to Skip Warmups: Are Purple Belts onto something?
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11:56Takeaways: Traditional warmups should focus on skill acquisition for beginners, rather than just physical activity. Warming up should include joint-specific movements, followed by sport-specific drills at a controlled intensity. Progressively increasing intensity during warmups allows athletes to prepare their bodies for training effectively. Where…
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Pain, Performance, and Porrada

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(Bonus) Celebrating 1 Year Anniversary: How The Forge is Revolutionizing Youth Jiu Jitsu
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14:12Today marks a significant milestone as I celebrate one year at the Forge, a unique space dedicated to integrating strength and conditioning with Jiu Jitsu for kids. This episode reflects on the evolution of my journey from digital work to establishing an in-person community where young grapplers can thrive both athletically and personally. Through …
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The Porrada Podcast

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Canon Swanson of The Academy Minnesota | LFA | UFC
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46:25Thank you for listening to and supporting The Porrada Podcast. This time around I talk with Canon Swanson, a young, up and coming MMA prospect out of The Academy Minnesota. If you'd like to support the show, consider joining the Patreon: www.patreon.com/theporradapodcast Follow the show on social media: @theporradapodcast And check out my Jiu-Jitsu…
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Pain, Performance, and Porrada

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How Watching a Jiu Jitsu Competition Changed My Life
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13:30Today, I share my untold story of how I started my journey in Jiu Jitsu, a path that transformed my life in ways I never expected. Watching Kaynan Duarte dominate his division inspired me to finally commit to training, leading me to where I am today—running a gym connected to a Jiu Jitsu school and thriving in this incredible community. Takeaways: …
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Pain, Performance, and Porrada

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Revolutionizing Combat Sports Physical Therapy: How I'm Changing Rehab for Grapplers
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14:12Today, I delve into the unique offerings of my business, Smith Forged Strength and Conditioning, and how it has evolved into a vital resource for grapplers and combat athletes. Initially starting as an Instagram page to share exercise tutorials, it has grown into a comprehensive platform that provides specialized coaching and rehabilitation service…
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The Porrada Podcast

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MN Top Team and Striking Institute Join Forces!
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41:14I sit down with Kaitlin of The Striking Institute and Jeremy and Jennie of MN Top Team to hear about their recent combining of powers. It sounds like a mutually beneficial move that has already drawn a few people to their more-and-more well rounded facility. If you'd like to support the show, consider joining the Patreon: www.patreon.com/theporrada…
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