E-WOD Issue #13

Jun 07, 2024

Issue 13


Train With Me, Hit Your Protein, A Good Seed Oil and Simple Training Hack


Happy Friday JBC Nation and welcome to this week’s E-WOD!


First off just wanted to let you know that last week we added a bunch of new threads to rock in the gym over in the JBC Merch Shop AND have our Ready For Summer Sale going on... Take 15% off your entire order through MondayMake sure you tag us so we can share how good you look in our stories 😌

In today’s issue we’re covering:

  • More from the Train With Me Series 🏋️‍♀️
  • Protein Recs
  • Black Seed Oil 🩸
  • Training Hack


This week has been absolutely AMAZING over here at JBC HQ as we have been working on some a very exciting service behind the scenes. We've also been playing around with our new website (it’s live on another domain, we’re making sure we know how to handle this thing before we send you in 👀).


We’ve officially hit 100K subscribers on YouTube and I can’t even tell you how good it feels. YT feels like the right place for me to create, and I’m thrilled that my audience agrees. I’m looking forward to continuing to spread the message of optimized training and program to the fitness industry, and supporters like you.


Thank you.


Let’s dive in!

x x x




By Jason Brown

Since switching from Conjugate to Full Body after 10 years of training that way, my audience was pretty shocked.


Even after training Full Body for the last 2 years, people still ask me…


“Is it enough for you?!”


What people may not know is that the older your training age, the more developed your Central Nervous System is, meaning, you can go deeper and harder and recruit much more motor neurons than say someone that’s been training only 3 years.


Said differently, you don’t need the same volume as you once did to get the same, or better results.


I’m getting incredible results training FB at the age of 42. See me in action with my ‘Train With Me’ Series; Parts II and III are live on YT and you can view them here ⇩


Train With Me Part II 



Train With Me Part III 





By Dani Brown

Aiming for a daily protein consumption of 0.8g to 1g per pound of body weight is the simplest, yet most effective strategy to enhance both your appearance and overall health.


Protein plays a vital role in muscle repair, growth, and maintenance.


More muscle mass translates to a higher metabolic rate, which aids in fat loss and leads to a more toned physique.


For those weighing 150 pounds, this translates to a daily intake of 120g to 150g of protein. Incorporating this level of protein can be easily achieved by including high-protein foods in your diet.


Top 10 High-Protein Foods


To simplify your meal planning, here are ten excellent sources of protein:


  1. Chicken Breast – Approximately 31g of protein per 100g.

  2. Turkey – About 29g of protein per 100g.

  3. Eggs – Roughly 6g of protein per large egg.

  4. Greek Yogurt – Around 10g of protein per 100g.

  5. Cottage Cheese – Approximately 11g of protein per 100g.

  6. Ground Beef – About 26g of protein per 100g.

  7. Salmon – Roughly 25g of protein per 100g.

  8. Tuna – Approximately 30g of protein per 100g.

  9. Lentils – About 9g of protein per 100g.

  10. Chickpeas – Roughly 19g of protein per 100g.






By Dani Brown


Lately I’ve started to lean away from synthetic vitamins in favor of whole food supplements. I’ve learned that 91% of vitamin companies on the market are sourced from just 5 or 6 suppliers, most located in China. And that for them to actually label a vitamin as such, it only needs to contain 10% of said vitamin.


The other 90% can be fillers.

Of what?

No one can know.

Black seed oil is something I’ve been taking daily for about 4 months, mostly because I wanted to heal any potential mitochondrial disfunction going on (I have tinnitus and I am convinced after 3 years of research that it’s due to chronic stress I experienced in 2021).

Black seeds (aka black cumin) contain a compound called thymoquinone, which is known for its antioxidant, anti-inflammatory, and antimicrobial properties.


1. Rich in Antioxidants

Antioxidants play a crucial role in protecting the body from damage caused by free radicals, which can lead to chronic diseases such as cancer and heart disease. Black seed oil is rich in antioxidants, particularly thymoquinone, which helps neutralize free radicals and reduce oxidative stress.


2. Anti-Inflammatory Properties

Chronic inflammation is a contributing factor to many health issues, including arthritis, diabetes, and obesity. Black seed oil has potent anti-inflammatory properties that can help reduce inflammation and alleviate symptoms associated with these conditions. For athletes, this means faster recovery times and reduced risk of injury.


3. Supports Immune Health

A strong immune system is essential for overall health and well-being. Black seed oil has been shown to enhance immune function by stimulating the production of immune cells and improving the body's ability to fight off infections. This is particularly beneficial for athletes and wellness seekers who want to stay healthy and active.


4. Improves Digestive Health

Digestive health is often overlooked, but it's crucial for overall well-being. Black seed oil has been used traditionally to treat various digestive issues, such as bloating, gas, and indigestion. Its antimicrobial properties can also help combat harmful bacteria in the gut, promoting a healthy balance of gut flora.


5. Promotes Healthy Skin and Hair

Black seed oil's antioxidant and anti-inflammatory properties make it an excellent choice for maintaining healthy skin and hair. It can help soothe irritated skin, reduce acne, and promote a clear complexion. Additionally, black seed oil can nourish the scalp, reduce dandruff, and promote hair growth.


6. Enhances Respiratory Health

Respiratory issues, such as asthma and allergies, can significantly impact an individual's quality of life. Black seed oil has been shown to improve respiratory health by reducing inflammation in the airways and improving lung function. This can be particularly beneficial for athletes who rely on optimal respiratory health for peak performance.


I take this brand of BSO every single day (mixed with my Methylene blue, and a few ounces of pineapple juice which makes the whole thing taste 10x better).




By Jason Brown


Stuck at a plateau or simply aren’t seeing the results you want?

Try this very simple strategy: 

On your last set, go all out.

I’m talking...leave NOTHING in the tank.

Mentally prepare that for your last set of every exercise you’ll lay it all out there.

But don’t take this advice sideways and try to do this on all of your sets as you’ll inevitably burn out before you get to the final set, and you want that volume.

Mike Mentzer was a big supporter of this and wrote many a program based off this principle.


“Mike Mentzer's 1 set to failure training system is one of the most popular and effective training methods in the world. This concept is based on the idea that performing one set of an exercise to the point of failure will yield better results than performing multiple sets.”


Read more here ==> https://www.mikementzerheavyduty.com/mike-mentzer-1-set-to-failure.html





"Set standards, not goals. Raise your basement, not your ceiling." 

Setting goals is good.

But raising your standards is better.

Because when we hit an obstacle, which we inevitably will, we don’t rise to the level of our goals, we sink to the level of our standards.


Where do you need to raise your standards?



As always, thank you for reading this week’s issue of E-WOD!

See you next week and remember, results are king

JB + DB 


PS - if you have received any value from E-WOD, would you take :60 to let us know? We want to make sure we are always giving as much value to YOU, our readers, as possible, and this is how we know! We'll even make it a no brainer and give you a free gift for your time 😌⇩