Podcast Summary: Inside the Buttery Bros’ Wild Fitness World with Marston Sawyers and Heber Cannon | Kreatures of Habit

Episode date: November 5, 2025
Host: Michael Chernow
Guests: Marston Sawyers (“Eli”) & Heber Cannon (“Hebrew”) – The Buttery Bros

Overview

Michael Chernow hosts the Buttery Bros, Marston Sawyers and Heber Cannon, for a deep-dive into their world of fitness, content creation, routines, and the evolution of community-driven fitness. The episode revolves around the critical role habits and routines play in their success, the shifting culture of CrossFit and hybrid training, and a fresh perspective on why people train. The conversation is candid and peppered with real-life anecdotes, laughs, and honest takes on fitness, business, and family.

Main Discussion Themes

Fitness as a Coping Mechanism and Route to Clarity

• Travel & Stress Relief
  • Fitness, sauna, running, or metcon-style workouts serve as a "release valve" for stress.
  • “If I'm feeling anxiety or stressed out or anything, I feel like a pressure cooker. So if I can just like let out some of the steam…usually that's like sweating.” – Eli, [00:10]
• Routine and Mental Health
  • Making time for the gym daily, even during 18-hour work days, is foundational to their mental health and clarity.
  • “We always made time to get to the gym at least for an hour every day. Because that to me does wonders for your mental health, clarity, thinking, and recentering.” – Hebrew, [00:34]

The Evolution and Community of CrossFit

• CrossFit’s Shifting Identity

  • Eli and Hebrew recall their time with CrossFit, the brand’s pivot away from coverage of pro athletes toward general health, and how their dismissal prompted them to self-fund their own documentaries ([05:22]).
  • The divide in the community grew when media was cut, shifting scrutiny inward rather than defending the sport externally ([08:20]).
  • “Because the fight stopped going outside and started going inside, that's where it really became divisive, where we were critiquing each other as opposed to defending the space.” – Hebrew, [08:20]

• Community and Accessibility

  • The less hierarchical nature of the CrossFit athlete experience: pros are approachable, making the sport inclusive ([09:41]).
  • Chernow describes an intense, intentional onboarding process at Railroad CrossFit that shaped his respect for the sport’s community focus ([11:51]).

The Rise of Hybrid and Hyrox Competition

• Hyrox vs. CrossFit: Culture and Accessibility
  • Discussion of why many CrossFitters participate in Hyrox: low barrier to entry, communal experience, less reliance on “star” athletes for brand pull ([15:43], [16:49]).
  • “Hyrox doesn’t necessarily need to rely on the best of the best because it is a mass participation sport event. … The everyday person that shows up and competes every weekend is treated very similar to the top 15 that compete at the finals.” – Hebrew, [18:59]
• Blurring Labels: Hybrid Training
  • The meaning of “hybrid athlete” is discussed—many athletes are mixing modalities, but marketing is driving the split between CrossFitters and “hybrid” competitors ([21:27]-[22:34]).

Motivation: Who Are You Training For?

• Intrinsic vs. Extrinsic Motivation
  • Chernow dives into self-reflection about whether he trains to impress others or for his own well-being ([24:12]-[29:21]).
  • Broader discussion on the performative aspect of extreme fitness culture and doing stunts for content vs. genuine enjoyment ([26:43], [27:45]).
  • “Nine times out of the 10 of the workouts I do is for me just to like feel good. … But then again, we make content.” – Eli, [26:43]

Morning and Evening Habits

• Morning Routines
  • Eli’s life as a new dad means his mornings are unpredictable but involve spending time with his child, journaling, and intentional presence ([31:53]).
  • Hebrew is less consistent due to travel and editing deadlines, but whenever possible incorporates walking, sunlight, sauna, and cold plunges ([34:03]).
  • “I think morning routines are kind of overrated because, and that's mainly probably out of jealousy because I don't really have a good one because the job I have requires me to be doing something very different almost daily.” – Hebrew, [34:03]
• Evening/Wind Down Routines
  • Both focus on device separation at night, intentional time with family/spouses, and periodic sauna sessions ([40:38]).
  • Chernow emphasizes deliberate “buffer” time before reentering family space at the end of a workday, using breathwork as a reset ([43:50]).

Habits that Changed Their Lives, and Those They’ve Broken

• Separating From Devices Before Bed
  • Both have made conscious efforts to avoid screens before sleep ([40:50], [42:25]).
• Intentionally Reflecting on the Day
  • Chernow has built “table time” with his wife after dinner to decompress and reflect, a practice that’s improved his relationship and mindfulness ([43:50]-[48:37]).
• Fitness as a Non-negotiable
  • Consistent movement every day, regardless of schedule or location, is a cornerstone ([39:26], [40:02]).

Notable Quotes & Memorable Moments

• On Fitness as a Lifesaver:
  “Fitness saved my life 100%. … I do put myself first before my wife and before my kids in regards to how I take care of myself. So I show up as the best dad, the best husband, the best business partner and it really all boils down to fitness.” – Mike, [28:55]
• On Building The Buttery Bros:
  “Buttery was just a term that we would say when we nail a really nice composed shot…when we were starting our YouTube channel, it was kind of like, well, it's got to be something with Buttery, because … our aura is. A little buttery aura.” – Eli, [48:41]
• On Making Fitness Approachable:
  “Fitness, to me, is recess for adults. It's our playtime. And anytime we go to the gym or we go do these things, we're genuinely having a really good time.” – Hebrew, [62:41]
• On Viral Content Approaches:
  “If we're doing ridiculous challenges we're totally fine to humiliate ourselves and make ourselves, like, you know, look human as well.” – Eli, [61:08]

Key Timestamps by Segment

• [00:10] Fitness as stress management for the Buttery Bros
• [05:22] The evolution and internal split of the CrossFit brand
• [08:20] The CrossFit “injury” narrative and community division
• [11:51] Mike's introduction and onboarding at a CrossFit gym
• [15:43] Shift of CrossFit athletes to Hyrox and what that means
• [18:59] Hyrox’s mass participation appeal over elite-focus
• [22:34] Discussion on “hybrid athlete” label and marketing
• [24:12] Who do you train for? Motivations behind fitness
• [31:53] Eli and Hebrew’s morning routines and challenges
• [39:26] Using fitness to reset and recenter on the road
• [40:38] Evening wind-down routines and device discipline
• [43:50] Importance of intentional debrief with spouse/family time
• [48:41] Origin of the “Buttery Bros” brand
• [50:32] Most viral content and their style of storytelling
• [53:21] Live-tasting of the Kreatures of Habit protein bar

Product and Content Creation Insights

• Protein Bar Development
  Mike debuts a plant protein-based bar with 20g protein and 3g creatine. The Buttery Bros provide feedback live, appreciating the “real peanut butter” flavor and texture, discussing the challenges of plant protein's taste ([52:22]).

• Content Philosophy
  The Buttery Bros reflect on building approachable, relatable fitness content, bridging the gap between average and elite, showing vulnerability, and focusing on fun and community above pure performance ([61:08], [62:41]).

Closing Thoughts

The episode is a dynamic exploration of fitness as a tool for health, joy, and connection—not just performance. With insights into evolving fitness cultures (CrossFit, Hyrox, hybrid), the balancing act of digital entrepreneurship, and the intentional creation of daily routines, listeners are treated to both practical wisdom and contagious enthusiasm from the Buttery Bros and host Michael Chernow.

Where to follow the Buttery Bros:

• YouTube, Instagram, TikTok
• Events: Desert City Classic (Arizona), World Fitness Project (Copenhagen), Hyrox Houston in March

Notable Takeaway:

“Fitness, to me, is recess for adults. It's our playtime.”
– Hebrew, [62:41]