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In this full-length episode of In the Zone, host Garrison Royne sits down with author Cary Knox to dive into the deep intersection of sports, legacy, faith, and personal transformation. The conversation covers Knox's latest book "I Believe," which celebrates iconic Illinois sports moments while connecting them to broader themes of identity, preparation, emotional control, and generational impact.

What You’ll Hear:

• Carrie Knox discusses his book I Believe, featuring stories from Illinois football and basketball history—highlighting figures like Dick Butkus, George Halas, and Red Grange.
• A powerful conversation on legacy—how it shapes not just athletes but entire families and communities.
• Stories from Knox’s family of coaches, including high-stakes games and the emotional rollercoaster of chasing championships.
• Honest dialogue around preparation, failure, and how to manage emotional responses in competition and life.
• A discussion on the "in the zone" state, how it appears in sports, and how to chase it in everyday life.
• Reflections on coaching philosophies, emotional intelligence, and how a coach’s vibe can make or break a team.
• Spiritual undertones woven throughout—highlighting Easter as a metaphor for rebirth, and the importance of preparing spiritually, not just physically.
• Knox shares insights on Christian values in athletics, the rise of faith-based apparel, and why authenticity matters more than public image.
• Garrison opens up about nostalgic baseball moments, evolving game strategies, and the tension between analytics and intuition in coaching.
• Final thoughts on youth challenges, school safety, and how sports can serve as a bridge to community, healing, and purpose.

This episode is a must-listen for athletes, coaches, parents, and anyone who believes sports can be a vehicle for much more than just wins and losses. Get ready for heart, heat, and some hard-earned wisdom.

Link to devotional book "I Believe": https://a.co/d/fwmfcLi

Youtube Episode Link: https://youtu.be/3SbC6iLyom4

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On this episode, we explores the transformative potential of DNA in optimizing performance, enhanced by AI-driven sports analytics and personalized strategies. His personal experience with DNA sequencing revealed tailored fitness and health insights, including workout plans, stress management, and dietary recommendations based on genetic and blood type factors.

Shifting his diet to align with his O positive blood type improved mental clarity and wellness. Garrison highlights the importance of regular DNA testing to fine-tune health strategies, citing examples like athletes adapting diets to personal needs.

He emphasizes the future of DNA-driven health optimization, suggesting it can enhance longevity and quality of life. In conclusion, by encouraging self-discovery and spiritual growth as key to achieving flow states and positively influencing others.

Youtube Episode: https://youtu.be/g7Gcezc9aYk

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Show Notes: Rant on the Sports Performance Industry

In this episode of In the Zone, Garrison Roy critiques the current state of the sports performance industry, exploring the fine line between innovation and gimmicks.

Key Topics:

• Over-Saturation of Trends: The industry is flooded with AI solutions and marketing hype, often prioritizing flashy tools over effective fundamentals.
• Routines vs. Superstitions: Productive habits are essential, but superstitions and fads can hinder performance.
• Historical Context: Iconic athletes like Nolan Ryan thrived with simple, effective routines, challenging the need for today’s complex methodologies.
• Trust Your Process: Personal experience and intuition often outweigh trends; self-audits can help identify what truly works.
• Navigating Fads: Past trends, like "fighting necklaces," highlight the importance of critically evaluating the longevity and effectiveness of new ideas.

Youtube Episode Link: https://youtu.be/QthbTTVagYw

X post reference: https://x.com/iam_slaterr/status/1879234332621217894

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This episode of In the Zone dives into the distinction between routines and superstitions in sports, exploring how they affect athletes’ mental and physical preparation. Routines, such as structured pre-game habits or consistent morning practices like hydration and exercise, are highlighted as beneficial tools for enhancing performance and focus.

In contrast, superstitions—like tugging hats, re-strapping gloves, or specific gear arrangements—can sometimes border on obsessive behaviors. While these rituals may provide comfort or focus, excessive dependence on them can hinder performance, particularly when athletes fear failure without them.

The episode also examines healthy versus unhealthy routines, emphasizing that actions promoting confidence and reducing anxiety are productive, whereas compulsions fueled by fear of failure are counterproductive. Athletes are encouraged to adapt routines to their environments and assess whether their rituals truly enhance their readiness or create unnecessary stress.

Youtube Episode Link: https://youtu.be/rnXva5Dkj_8

Link shown on video: https://x.com/fos/status/1878839423464255954?s=42

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Summary: Discussion on Juco vs NCAA Ruling

The conversation examines a recent NCAA ruling regarding Diego Pavia, a Vanderbilt quarterback and former Juco player. The ruling allows Pavia's Juco time to not count against his NCAA eligibility, granting him an additional year. While this applies specifically to Pavia, the broader implications for other athletes and sports are yet to be determined.

Juco is highlighted as a developmental pathway for athletes who may not be ready for Division 1 (D1) programs, similar to a "farm league." Many athletes, especially in baseball, consider Juco to refine their skills and maintain draft eligibility. However, players often opt for D1 or D2 schools unless they see clear draft potential through Juco.

Historical examples like Bryce Harper showcase Juco's role in enhancing visibility and skill development, particularly in competitive regions like Las Vegas. This ruling might influence high school juniors and seniors to pursue Juco opportunities early by obtaining GEDs instead of completing high school.

The discussion also explores how remedial classes and Juco transfers allow late bloomers to catch up, potentially creating a wider development gap among players. Proposed rule changes could significantly affect all levels of college sports, prompting curiosity about their long-term effects by 2025.

Youtube Episode Link: https://youtu.be/3Ho7NOdp_iE

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In this episode, Garrison talks with Kaleb Wersland from Game Time Nutrition about the essential role nutrition plays in athletic performance. Kaleb shares his journey from being an underweight athlete to gaining 30 pounds through disciplined eating, which sparked his passion for nutrition. He also discusses overcoming autoimmune challenges and embracing a holistic approach to health.

At Game Time Nutrition, Kaleb focuses on creating personalized nutrition plans with an emphasis on mindset, accountability, and overall health. He introduces his MAP for success he does for athletes (Mindset, Accountability, and Personalization) and explains how seasonal periodization can help athletes optimize their goals during different phases of the year.

Key practical advice includes prioritizing post-game recovery, managing stress during travel, and ensuring youth athletes fuel properly to avoid long-term health issues. Kaleb highlights the importance of blood work, creatine for performance and brain health, and supplements like Vitamin D3, K2, and magnesium for overall wellness.

Kaleb reinforces that proper nutrition, combined with a personalized and holistic approach, is critical for maximizing performance, recovery, and long-term health.

Follow Kaleb Worland and Game Time Nutrition for more tips on fueling athletic success.

IG:@kalebwersland
@gametime_nutrition

Website:
gametimenutrition.net

Want to work with Caleb? Fill out this form HERE

Youtube Episode Link: https://youtu.be/BONeQCYPrh4

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On this episode, Anthony shares his baseball journey, highlighting his work with DAC Throwing and recovery from a labrum tear that resulted in 10 anchors (absurd amount) that significantly impacted his throwing velocity. Short Clip HERE of him returning from the 10 anchor surgery at 95+ mph!

He details the challenges of surgery, rehabilitation, and the gaps in traditional recovery programs. Frustrated with generic approaches, Anthony collaborated with DAC Performance (EP 46 w/ Brady Volmering for reference) to develop a dynamic, personalized rehab plan tailored to athletes’ needs.

He discusses the pressures athletes face to perform through pain, the long-term impact of prioritizing results over health, and the importance of empathetic coaching. Anthony emphasizes building trust and open communication between coaches and players, addressing the mental challenges of recovery, and redefining identity beyond injuries.

The conversation explores innovation in recovery strategies, addressing misconceptions about surgery, and the need for individualized support. Anthony highlights the importance of measurable recovery metrics, personal growth, and resilience, encouraging athletes to move forward with a focus on health and identity beyond setbacks.

Youtube Episode Link:

Anthony's Socials: @DAC_Throwing

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In this episode of In the Zone, we dive deep with Steven Rosier, an athletic trainer at West Virginia University, as he shares his journey from playing baseball in Minnesota to becoming a dedicated professional in sports medicine. Steven discusses his role in providing athletes with optimal care, the multifaceted responsibilities of athletic trainers, and the critical collaboration needed among medical staff, coaches, and specialists to enhance athlete performance.

The conversation covers topics like the emotional and physical challenges athletes face during injury recovery, managing player health throughout the season, and balancing the pressures of competition with long-term well-being. Steven also emphasizes the importance of nutrition, sleep, and individualized recovery strategies for peak performance. With insightful anecdotes and a wealth of experience, Steven offers a comprehensive look into the world of athletic training and its pivotal role in sports.

Key Takeaways:

• Often the unsung heroes of sports, athletic trainers are likened to "Swiss army knives," with expertise in orthopedic evaluation, emergency trauma care, nutrition, and exercise physiology.
• Their primary responsibility involves supporting student-athletes from injury through recovery, while also offering emotional support during challenging times.

Comprehensive Athlete Care

• Daily treatment emphasizes education on body care, recovery techniques, and collaboration with strength coaches, nutritionists, and psychologists.
• Trainers act as vital links between disciplines, ensuring cohesive communication about player health and readiness.

Decision-Making Responsibilities

• Athletic trainers prioritize long-term health over short-term gains, often making tough calls about player participation.
• Open communication with coaching staff allows for tailored regimens that prevent further injuries.

Understanding Athlete Mindsets

• Athletes often push themselves to compete despite physical limitations, creating challenges for injury management.
• Trainers address psychological hurdles, including identity crises and stressors, while monitoring performance and recovery indicators during practice.

Insights on Recovery and Performance

• Proper recovery is highlighted as essential, with an emphasis on nutrition, sleep, and hydration.
• Over-reliance on recovery tools or medications can mask deeper issues, leading to chronic problems. Steven stresses the importance of addressing root causes of discomfort.

Addressing Common Challenges

• Incoming athletes often struggle with the transition to rigorous collegiate schedules, leading to body aches and decreased performance.
• Educating athletes about recovery strategies and lifestyle choices, such as avoiding tobacco or alcohol, plays a crucial role in optimizing performance.

Pain Management and Rehabilitation

• Trainers advocate for responsible medication use and a shift toward holistic approaches to injury prevent

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Stay In the Zone