G3: Grit, Growth, & Gratitude – Podcast Update

The official podcast of Sports Plan Pro.

Hosted by Liam Agans — Co-Founder of Sports Plan Pro and Bergen Catholic Varsity Soccer player — G3 brings together registered dietitians, strength and conditioning coaches, physical therapists, and athletes for conversations centered on performance, nutrition, recovery, recruiting, mindset, and long-term athletic development.

Built on the principles of grit, growth, and gratitude, the podcast is designed to give teen athletes practical insight, evidence-informed perspectives, and real experiences from athletes and professionals working in sports at a high level.

If you’re a teen athlete or a pro specializing in the field, join the community.

Browse the latest episodes below:

Episode 1: G3 Going from Average to Collegiate

In this episode, Liam sits down with fitness expert Erin Fahey, BS Exercise Physiology, CPT, certified pilates instructor, for a conversation on how smart athletic development is built over time through structured progression rather than random workouts. They discuss how athletes can progress from foundational movement patterns like squatting and single-leg stability into strength, power, and speed through periodization. The conversation also highlights the importance of consistency, injury prevention, and recognizing that every athlete responds differently to training. Finally, they touch on how nutrition supports performance, recovery, and long-term development.

Episode 2: Healing Faster: ARP Therapy and Modern Athlete Performance

In this episode of Sports Plan Pro, Liam sits down with Pete, a Certified Strength and Conditioning Specialist and founder of Koop Fitness to talk about athletic development and recovery beyond typical fitness trends. Pete shares his background in the industry, his experience working with athletes, and what it’s been like coaching Liam directly. They discuss ARP therapy as a modern recovery tool used to improve movement quality, reduce downtime, and help athletes return to training faster. The conversation also covers how recovery methods are evolving alongside performance training.

Episode 3: Teen Athletes, Recruiting, and What It Really Takes

This episode explores the reality behind chasing college athletics and what the recruiting journey actually feels like from teen athlete, Jaley Mazzetti’s point of view – Jaley is off to play D1 Lacrosse for StonyBrook. It goes beyond highlight reels to the everyday grind—balancing pressure, setbacks, injuries, and the mental challenges that come with trying to stand out. The conversation looks at how athletes navigate adversity both in sport and in life, and what it takes to keep moving forward when progress isn’t linear. It’s a grounded look at growth, resilience, and the mindset required to keep working toward the next level.

Episode 4: Inside Physical Therapy with Yankees PT Vinnie Perez

In this episode, Liam interviews Vinnie Perez, previously the physical therapist for the New York Yankees and now owner of Perez Physical Therapy in Old TAPPAN, NJ to explore what sports physical therapy looks like at the highest level. Vinnie breaks down the full scope from the field, to injury rehab helping athletes reach and maintain peak performance, while also sharing his experience running his own practice. The conversation highlights what it takes to keep athletes performing at a high level in both professional sports and private practice. Whether you’re an athlete or simply interested in the field, this episode offers a behind-the-scenes look at modern physical therapy and its role in performance.

Episode 5: From High School Hoops to College Success | Maggie’s Mindset, Nutrition, and Athlete Journey 

In this episode of G3, Liam interviews University of Richmond’s basketball star athlete, Maggie Doogan, about her journey from high school athletics to the college level. Most recently, she was ranked No. 12 on The New York Times list of top NCAA prospects for the 2026 WNBA Draft and earned honorable mention on the 2026 WBCA NCAA Division I Coaches’ All-America Team (click here for a comprehensive view of her accomplishments). Maggie shares her experience as a student-athlete and what it takes to balance training, school, and competition. They discuss key areas of development including nutrition, mindset, confidence, recovery, managing academic and athletic demands, handling pressure, and building discipline over time, while focusing on the practical habits that support the process.

Episode 6: From Athlete to Expert: How Nutrition Became Dr. Shannon Herbert’s Passion 

In this episode, Liam sits down with Dr. Shannon Herbert to discuss her journey from high school athlete and field hockey team captain to registered dietitian and nutrition expert. Shannon reflects on the mindset, leadership, and team culture that shaped her athletic experience, emphasizing how building strong relationships and trust off the field translated into success on it. Drawing from her own experiences as a runner and high school athlete, Shannon shares how her interest in nutrition began and how she saw fueling habits impact teammates’ performance, recovery, and overall well-being. She explains the balance athletes must strike between paying attention to nutrition and avoiding overly restrictive behaviors that can ultimately hinder performance. Shannon also offers practical nutrition advice for athletes, including the importance of fueling consistently throughout the day, eating a variety of foods, staying hydrated, and paying attention to how nutrition affects performance, sleep, recovery, and stress management. The conversation explores the gap between knowing what to do and actually applying it, highlighting the role of willingness, motivation, and aligning nutrition habits with an athlete’s personal goals. Finally, Shannon reminds athletes to prioritize enjoyment and mental health alongside performance and to reconnect with what makes their sport meaningful when the joy begins to fade.

About the Podcast:

G3 is built around conversations with athletes and sports professionals about how development really happens over time. From training and recovery to mindset, nutrition, and recruiting, each episode focuses on real experiences and practical lessons athletes can use as they progress in their sport. The aim is to make athletic growth more clear, structured, and actionable.

Here’s what listeners are saying:

• “I never realized the importance of rest/recovery and nutrition as an athlete before this podcast. Will definitely pay more attention to it.”

• “Helpful for understanding both the science and the high school athlete experience.”
• “Great mix of performance, mindset, and recovery—easy to relate to.”
• “Feels like real information high school athletes can actually use.”
• “A must-listen for teen athletes who want age appropriate nutrition and fitness info.”