Botox and Burpees

We talk with guest Karenn Marin @karenn.mrn about how CrossFit becomes her anchor through a brutal stretch of life changes, from long-standing body image pain to a sudden family crisis and a fresh start in a new city. 

The constant in her life is training, mentorship, and community, which helped her rebuild confidence, boundaries, and mental health one workout at a time. 

• growing up non-athletic, extremely...

Guest David Syvertsen @davesy85 discusses the real stages of gym ownership, from the first dream to the day you finally trust other people to carry the culture. 

Hiring, delegation, money, and friendship are all discussed, especially how we keep that internal barometer steady with shifting work and life priorities. 

• the dreamer stage and the moment it becomes relentless doing 
• why not knowing the...

We examine the future of CrossFit, focusing on the recent strategic moves of Rich Froning and Mayhem Nation. Discussing partnerships, including those with Jason Khalipa and Austin Malleolo, the episode delves into Mayhem's expansion plans, affiliate support systems, and the concept of 'Fitness Homesteading.' We address how these developments could affect CrossFit HQ and its affiliates, highlighting Mayhem's initiatives to provide v...

Travel Workouts: Fitness Tips and Routine Ideas on the Go

In this casual episode of Botox and Burpees, Dr. Sam Rhee shares insights and experiences on maintaining fitness while traveling. Drawing from 14 years of CrossFit experience, he offers practical advice on balancing workouts with the challenges of travel. 

The episode includes tips on adapting gym workouts, being open to new fitness opportunities, and four...

2026 Podcast Overhaul: New Beginnings and Fresh Content

In this announcement, we reveal major podcast shake-ups for 2026. Dr. Sam Rhee bids farewell to 'Three Plastic Surgeons and a Fourth' and celebrates its five-year run. 'The HerdFit Podcast,' co-hosted with David Syvertsen, will continue under David’s full control, focusing on fitness, nutrition, and mindset. Dr. Rhee’s first podcast, 'Botox and Burpees,' is ...

Peptides have become a hot topic in the fitness and recovery world, but what's the truth behind the hype? In this revealing conversation, special guest Marissa Liza, a licensed acupuncturist @allpointsacu who's been taking the peptide BPC-157 for the past month, explores her firsthand experience and the science behind this trending compound.

BPC-157 (Body Protection Compound) is a synthetic peptide derived from a protein fou...

In this episode of Botox and Burpees, host Sam Rhee invites Dr. Lawrence Tong, a renowned plastic surgeon from Toronto, to discuss the tragic passing of 31-year-old Brazilian influencer Ana Bárbara Buhr Buldrini @anabmusi following cosmetic surgeries traveling from Mozambique to Istanbul, Turkey. 

They explore how the transactional nature of trading surgical procedures for social media exposure potentially compromised s...

The battle against premature aging begins with a single, crucial step—applying sunscreen daily. But with countless options flooding the market, how do you select one that's not only effective but also something you'll actually use consistently?

Two seasoned plastic surgeons, Dr. Sam Rhee and Dr. Lawrence Tong @yorkvilleplasticsurgery, cut through the noise with clarity that only comes from years of treating facial agin...

There are friendships that defy expectations—bonds between people who, on paper, shouldn't connect. Yet these unexpected relationships often teach us the most profound lessons. My friendship with Stephen Rice was exactly that kind of connection.

Steve passed away on April 8, 2025, after suffering an unexpected stroke. Though we primarily knew each other from CrossFit Bison, rarely seeing each other outside the gym, we ...

Creatine stands as the most heavily researched supplement in the fitness world, yet myths and questions about its use persist. What exactly happens when this natural compound enters your body? Who should take it? Is it truly safe?

Diving deep into the science, host Sam Rhee delves deep into the topic of creatine supplementation. how it works in the body, and its benefits for different age groups including teens, young adults...

Cultural identity exists in the spaces between languages, generations, and countries. When Sasha joins her father for this candid conversation, they unravel what it means to grow up Korean American through their distinct generational lenses.

Sasha, a third-generation Korean American with suprising Korean reading and speaking abilities, proudly embraces her heritage while acknowledging its complexities. Her father takes a dif...

What happens as an athlete when your own body becomes its own worst enemy? In this raw and powerful conversation, CrossFit athlete Laura "Legit" Romanek @mcskins opens up about her journey with rheumatoid arthritis, a diagnosis that threatened to redefine everything about her athletic identity.

From waking up with a mysteriously swollen wrist on Open Quarterfinals day to navigating a complex web of medications, Laura shares ...

Magnesium has become the one of the most popular supplements in the world, but does it deserve the hype? As both a physician with nearly three decades of experience and someone who's relied on magnesium to combat debilitating muscle cramps, host Sam Rhee looks at the science behind this popular mineral and his personal journey with the supplement.

Beginning with his experience during surgical internship and years later start...

S05E105 Navigating High School and the College Admissions Journey with Nicholas Rhee

Ever wonder what it's really like to navigate the high-stakes world of college applications as a teenager today? In this family conversation, host Sam Rhee sits down with his 18-year-old son Nicholas to unpack the reality behind the high school experience and college admissions process.

Nicholas shares his journey from elementary scho...

College admissions - the high-stakes game that dominates the lives of high school students and their families. In this episode, my guest is my spouse Susan Rhee @susanrhee as we unpack how our two children successfully navigated their way to Duke University, despite both facing deferrals in the early decision round.

Susan shares the rollercoaster of emotions we experienced as parents - from the crushing disappointment of ini...

The way we've been taught to treat athletic injuries could be completely wrong. In this eye-opening conversation with certified athletic trainer Kayla Andrews @kay__wellness, we challenge the decades-old RICE protocol (rest, ice, compression, elevation) that has dominated injury management since 1978.

Kayla reveals why immediate, extensive icing might actually impede your body's natural healing processes and how complete res...

Does yoga have a place in a CrossFit athlete's training regimen? In this eye-opening conversation with yoga instructor Kristen Fazio @kristenfazyoga, we explore the surprising synergy between these seemingly opposite disciplines.

Kristen, who brings an athletic approach to her yoga instruction, explains why mobility matters tremendously for CrossFit performance. Most athletes struggle with depth in squats, overhead positions...

The secretive world of Wall Street recruitment has always fascinated outsiders – but few understand just how early the talent pipeline begins. Host Sam Rhee chats with his daughter, Sasha Rhee, about her journey and experiences in securing a summer internship at an investment banking firm. Sasha, a sophomore at Duke University, walks us through the intensive networking process, the technical preparation, and the strategic sel...

What happens when you miss your competitive goals despite giving your all? In the world of CrossFit, where success is measured in seconds and pounds, missing qualification cuts can feel devastating—especially when you made it the year before.

This raw, honest conversation with @crossfitbison athlete Kristen Torres @kristenan explores the emotional rollercoaster that follows disappointment in competitive fitness. We unp...