On this episode of Circuit of Success, Brett Gilliland interviews Tony Castillo, an elite sports and performance dietitian. They discuss the importance of hydration and electrolytes, the benefits of having snacks that don't get your hands dirty, and the importance of eating every third hole while golfing. Tune in to learn how to optimize your performance and live your best life!



Unlock Your Peak Performance

Brett Gilliland: [00:00:00] Welcome to the Circuit of Success. Back again with another great guest. Tony Castillo is with us. Tony, how you doing? Doing great. How are you doing, Brett? I am great, man. It's, uh, good to be with you. You're down in Florida, so it's a little warmer probably. We, we, for some reason we cannot get this warm weather to stick around here, so it's in the mid fifties to low sixties, I think today.

So, but we'll get there. We'll get there. Oh yeah. And

Tony Castillo: I'm excited. And since we mentioned before this, you went to go watch a spring training game this year, right?

Brett Gilliland: I did, I went to see a little, uh, St. Louis Cardinals. We're not doing so hot right now, though.

Tony Castillo: Well, how do you feel about the pitch clock? That's been the big thing this year,

Brett Gilliland: right?

It is. You know what, man? I like it. It, it, uh, the game we went to, it went pretty quick and it's, you know, it's like my attention span for going three and a half, four hours at a baseball game anymore. Just, you know, doesn't, doesn't do it for me. So I like it. I think it's gonna be good. And it's funny when you see some of these guys.

Get called on it. Right. And they get a strike against him and nothing's even happened or vice versa, ball. But it, uh, I think it's neat. I [00:01:00] think it's great for the game, don't you?

Tony Castillo: Oh, I absolutely loved it. I remember when I was working in ball, a lot of the players had challenges with it. And from a nutrition standpoint is how do we keep them fueled?

Cause it's a lot quicker. And how do we Oh yeah. Stop them from being injured because now you have someone pitching a lot faster than he was and you have someone batting a lot faster than they were previous. Yeah. So it's really like you have to lock into the game. So some of the challenges we heard about it, but I absolutely love it.

It helped make the game go way faster. I went to one with my brother-in-law. And I just said, I think we're two hours in. He is like, oh my gosh, we're already through middle of sixth.

Brett Gilliland: And I was like, whoa. Yeah, it flies by it. It's funny. So when we were sitting there, I said, Hey, the ownership of all these teams, they're gonna have to figure this out because you know they're gonna wanna sell beer longer because you, it used to be, it was three and a half hours.

We get to stop in the seventh inning. Well now the seventh inning, maybe only two hours. Right? So you're losing an hour of beer sales, which that's millions of dollars probably by the end of the year. So, It looks like some of the teams are making a change and not waiting until the seventh inning to shut her down anymore.

They're going, they're going a little longer, but that's all right.

Tony Castillo: Yeah, [00:02:00] I didn't even think about that, but that's so true.

Brett Gilliland: Yeah, right. They gotta make that money and they gotta pay those salaries. That's

Tony Castillo: right. And you gotta sell the beer. Cause that's the highest ticket item

Brett Gilliland: they got. Exactly. Best 12, $15 you can spend in the whole stadium.

So, well listen man, you all elite sports and performance. You're an elite sport and, uh, performance dietician and, um, and you worked with the Blue Jays, uh, for what, a, a couple years in, in baseball in the University of Florida. Um, and so, uh, again, an elite nutrition expert. You specialize in sports nutrition and, and helping athletes and business leaders all over the country.

Uh, really live their best life, is the way I would say it, right, is how to optimize, uh, the things that they're doing and so we can all be better. So I think our listeners will like that because we've had a lot of performance people on here before, but we're all like-minded, you know, hard charging folks no matter what we do for a living.

And so it's good to see how can we work at our peak performance. So you ready to chat about that? Oh,

Tony Castillo: Brett, I am so stoked, especially after listening to a couple years, and I mentioned this prior, you know [00:03:00] what you do with the first 90 minutes of your day like you have in your journal and F to the six power, like those are just things that I talk about with my clients, but I love to hear how some of those things cross paths, right?

Because one F you forgot is food. So you might need to change it to f to the seventh

Brett Gilliland: power. F to the seventh power. That's a good point. I guess I put that in my, and shame on me for that. I put that into my fitness type, you know, cuz it just happened to be where, uh, the F worked there. But, but you're right man.

Cuz that's some really, really important stuff and uh, you know, garbage in, garbage out. Right?

Tony Castillo: Absolutely. And we can even just dive right in, right? Talking about garbage and gumming out. We're talking about supplements, but we're also talking about the food we put in. And how we're brought up, right? Because I'm sure you've been on the golf course and someone's grabbing a Gatorade.

Do they really need a Gatorade at that time or what should they be having? Right. These are just some of the simple conversations talking about with some of the bus business leaders I've worked with, like should they be having something like a, a lower sugar product? Versus that full sugar Gatorade, which is for someone who's running a marathon.

And as much as I love golf, even if you're walking [00:04:00] and not taking the cart, you probably don't need that

Brett Gilliland: full sugar Gatorade. Yeah, right. That's a good point. Yeah. You're not losing that much that you gotta replenish. Right. You know, it's funny you say, so I, uh, I don't even where I saw this, but somebody interviewed Tiger Woods and they said, what's.

What's one piece of advice that you would have for the amateur golfer out there? Right. And I'm thinking he's gonna say something about the drive or the putting or chipping, whatever it may be. And he said, I would focus, if I could do anything, I would make sure I focus to eat on about every third hole, you know?

And so it's crazy, that little thing I have found that does actually keep me in the game. So I keep, you know, little snacks or orange or whatever it may be in my bag, and I do find that. And so then it also then carried that into the business life. Right. Having those little baby snacks throughout the day, having my water here in this amazing cup that my son made in his ceramics class in high school, cheers to Drew.

Oh, that's awesome. Um, but that stuff matters, right? So, so walk us through if you can, I want to, and we'll go back in a little bit to what's helped, uh, make you the [00:05:00] man you are today, which is the way I normally start. But walk us through some of the no miss habits that we need to, to do day in, day out, uh, to live our best life, uh, as business leaders and, and family leaders.

Tony Castillo: Well, even going back to what you just mentioned, Brett, what do you eat on the third hole when you are golfing? I'm, I'm curious now.

Brett Gilliland: Yeah, so I do like a, uh, like peanut, um, sunflower seed, raisin little, little piece of chocolate mix. I love that stuff. It's got a little bit of everything, you know, and so I'll do that.

And then, uh, I, I don't know, they call 'em Cuties at our grocery store. Yep. Like the little, like tangerines or whatever they are. Uh, I'll carry two or three of those in the bag. Um, so I'll just do that. I'll have a couple bags of the, the peanut mix thing, and then I'll have a couple, 2, 3, 4 cuties throughout the day.

And then I have a lot of, uh, a lot of water.

Tony Castillo: Oh. Brett, I love it. One of the big things I talk about is hydrate or Hydrate, so we'll jump into that. But when we're talking about, let's just talk about golf and then at work, as you mentioned, but when we're talking about golf, when I was at the University of Florida, as you know, in Florida, there's a lot of golf courses.

We had a really good golf team [00:06:00] and working with business leaders, golf is something that we talk about. So I always want to find snacks that you don't get your hands dirty because I don't know about you, but if you saw Tiger Woods licking his hands on screen, you'd be like, what is

Brett Gilliland: he doing? Yeah, that's a good point.

Tony Castillo: Yeah, so I always think of things such as fruit, as you mentioned, those cuties. I also like bananas cuz you can just peel 'em and eat 'em and not get your hands dirty. The same thing's. Another one with an apple. I also like beef jerky. It's a nice source of protein to help that muscle building going on, and it's very easy for you to rip and you can eat it versus having to stick your hand in anything.

So just what are things that you can have that are portable, that are not gonna get your hands all sticky and even, I've worked with players where they even have sandwiches, pretzels. It really depends on what their goal is. And the reason I say pretzels, because we talk about electrolytes, it's hot outside and the the four main electrolytes we lose are sodium, potassium, magnesium, and chloride.

And it's in that order. And many sports beverages out there, they start with potassium. One thing I always hear with business leaders is they're like, well, I'm trying to stay natural, Tony, so I'm gonna drink coconut water. Unfortunately,

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