Dynamic Dialogue with Danny Matranga - 207: Sponsorships, Fasted Cardio, Protein Snacks + More (Q and A)

Episode Date: July 27, 2022

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Welcome, everybody, to another episode of the Dynamic Dialogue podcast. As always, I'm your host, Danny Matranga, and in today's episode, I'm going to be answering your questions. These are questions that I fielded directly from my Instagram. That's kind of the primary social media I use, so if you want to connect with me and you want to ask me a fitness question that can either be answered in short form on Instagram or in a more long form way here, like this is a really good way to kind of flesh things out. They say Instagram is content that's got width in terms

of reach, but podcasts are like, you know, content that has more depth. So we can go into greater detail here because of the format. If you want those kinds of questions, definitely be sure to follow me over on Instagram. That's at Danny Matranga. I'm also working to grow my TikTok, which is again at Danny Matranga. And I have a YouTube channel

with a ton of exercise tutorial videos. That is really, really helpful if you're somebody who's just going to the gym and wants that content. So you can just check that out. Again, the name of that one is Danny Matranga. So they're all named after me and you can get some insights there, but that's where I field these questions. And I oftentimes get overlap or rep repetition. Like I see the same question more than once where I see topics and themes show up consistently. Creatine is a topic that consistently shows up, developing the glutes, forming habits, losing body fat. These things show

up a lot. So I try not to overlap, but there were some awesome questions in here today, some really interesting stuff that if I unpack, I think you'll get to know me better. You'll get to know quite a bit more about how I approach fitness, how I approach my fitness business as well. Should be a fun show all around. So let's get into the questions. This one comes from Real Ivan Perez. And Ivan asks, should I chase sponsorships? So this is interesting because this is a big component of the fitness business space. big component of the fitness business space. Sponsorships are a huge, huge avenue for building and developing cashflow as a fitness personality, a personal trainer, or an influencer who's interested in fitness or who has an audience that's interested in fitness, right? Like the Kardashians, for example, absolutely qualify as fitness influencers, right?

You might not think of them as fitness influencers in the more conventional sense, but they have influenced people's decisions to buy certain products in the fitness niche and they've been compensated accordingly. And then you obviously have the more conventional, more traditional or standard influencers in the fitness space. for promoted posts, unless you get to like a really, really high level, uh, or you're just really, really famous. Usually you'll be compensated through tracking via discount codes, stuff like that. And that in full transparency is how I am compensated by LMNT, by seed and by Legion. It's your guy's decision to buy and purchase those products, right? That kind of fuels the financial relationship I have with these companies. Now, some influencers will make the

decision to bring on as many companies as possible so they can try to enhance their cashflow as much as possible using this form of marketing. Um, that would, that would be a big reason why somebody might chase sponsorships. More sponsors means more cashflow. And with that kind of comes some issues. Like speaking from personal experience, I have had brands approach me that I thought might work well with my social audience, but really wouldn't resonate with me. And I've said no, because it's like, look, I understand that my audience might be into this, but personally, I don't agree with it. And, you know, I want to make sure that I don't share anything wrong with them. So I'm not going to do it. There's no amount of money you could give me, blah, blah, blah. And then other times you're like, hey, this one might work well. It's something I like. Let's see if my audience likes

it. And they don't. So it's not just like, Hey, you got a sponsor or you got a company that wants to work with you. You're going to make a ton of money. Um, and so just cutting through the fat, what works really well for me is I try to just select to work with companies that I've already been paying to use. Like if I was paying to use the product and I love it and I recommend it all the time, that would make a great sponsor for the podcast. Most of these brand relationships I have are, you know, relationships great sponsor for the podcast. Most of these brand relationships I have are relationships that help fuel the podcast so I can continue to give you guys free information and give my time to the podcast accordingly. But I don't think you should chase sponsorships.

Looking at this person's account, it's very clear that they are into fitness. They have a great physique. They're pretty fit. They're pretty active. And they're definitely somebody that I think could get a fitness company to maybe throw some money their way. Meaning like somebody might take a look at that person's physique and go, oh, heck yeah, that's definitely somebody that in my opinion would make a great fitness model. And a supplement company will throw money at you. A clothing company, there's a million companies that'll take advantage of it, but I don't necessarily think you should chase it. I think you should try an approach where if you want to get into the fitness game, the influencer game, uh, and that's your vibe, you can definitely reach out to a lot of companies or you can accept the offers that come your way. But I'll tell you right now,

it's not really that cool. Um, you know, like when I work with new companies, it's somewhat exciting because they're companies I like, right? But it's not going to fundamentally change who you are. It's not going to fundamentally change the way that you live your life. And you're certainly not going to make so much money that you become like instant Google Gaga bucks rich. Like between everything that the different sponsorship and companies I work with generates, like it makes a difference, but it's not a huge portion of my revenue. Most of that comes from like the in-person clinic studio. So I think what you want to do if you want to chase sponsorships is you also want to chase a ton of followers and a ton of volume because the conversion rate is really low. And so you just, you know, it becomes a never of followers and a ton of volume because the conversion rate is really low.

And so you just, you know, it becomes a never ending cycle of wanting more of something and chasing something that I don't think in the first place is a particularly healthy thing to chase. That's my two cents on it. There's absolutely nothing wrong with taking on sponsors or working with companies and brands. I think it can be awesome and super tasteful. And I'm really happy with the brand partners that I have. I think it's awesome. But it is one of those things that, you know, why people want sponsorships is usually for recognition from others. It's not really going to give you that. And it's definitely not going to scratch any foundational itch that you have about, you know, wanting fame or fortune doesn't work that way. Not from what I've seen and what I've experienced. And I know a lot of people with a ton of money and a ton of followers.

And usually a lot of that does come from sponsorships, but there's also years of creating awesome content that goes into that. And you, you might want to chase sponsorships, but if you chase them and you have nobody in your audience or nobody in your funnel, so to speak, uh, you know, you're not going to be, you're not going to be able to put them to you. So I think it's really a question of what are you actually after? Okay. This question comes from Denise skates. And I like this one a lot because this is something that I think is a pretty, you know, it's pretty practical whether you want to build muscle, whether you want to lose body fat,

whether you want to just generally live healthier and make better food decisions, and the question is, what are my favorite high-protein snacks? So a lot of people snack. I'm a big snacker. There are some people who just eat meals. They don't like to snack, but I think more people than not enjoy snacking. And most of the snack foods that we have available, or even the foods that we think of as snack foods, right? These tend to be foods that are hyper palatable, high in calories. They're highly textured. They have great mouthfeel. They're enjoyable to like snack, bite and chew on. Um, and they tend to yield a lot of carbohydrate and a lot of fat and thusly a lot of calories. So they're easy to overeat and they have carbs and they have fats. So their caloric, you know, density or the actual

energy density of the food is high. Now, protein rich snacks, on the other hand, unless we talk about like really fatty protein style snacks, like cheese, for example, certain kinds of cheese, most cheeses, um, you know, they're going to have a higher satiety index. They're going to fill you up more. It's basically what that means. They're going to help you increase your total daily protein intake, which is super, super important, right? Like that's a big, big deal for building muscle. It's a big, big deal for staying full enough to stay in your deficit for body fat loss. It's a big deal for overall health and performance to get enough protein. So having these snacks makes a ton of sense with the way most people eat and the goals most people have around their protein intake. So ones that I like are Biltong, which is like a South African jerky. It's usually dry. I think it's dried

African jerky. It's usually dry. I think it's dried like in like a closet, like a slow dry. So it is really, it's not as like tender as some jerkies, but it's cut really thin. So it has a good mouthfeel. Usually it's just dried with salt and vinegars. So it has a nice strong taste, but it's extremely low fat and almost no sugar. Whereas many other jerkies, which are still good options, do yield a lot of additional fats and sugars that then increase the caloric load. So maybe biltong if your goal is fat loss and biltong and jerky if your goals are muscle gain. That way you don't have to worry so much about the calories. That's what I love. So biltongs and jerkies. Now nuts are definitely something that has protein and they're definitely something that when you're thinking about like a quick, easy access snack, they definitely make the list,

but they also have a lot of carbs and they also have a lot of fat. The carbs are usually fibrous carbs. So let's just say they have a lot of fat. And if you want a leaner option, like you want a leaner protein snack option, I think low fat dairy options like Greek yogurts, Icelandic yogurts, even things like hard boiled eggs, which contain some fat, but usually less fat proportionately than nuts, which tend to be substantially more fat than they are protein. So thinking now like, okay, I've got a big bevy of like low, low kind of fat dairy options between these different yogurts and these lower fat cheeses that I can have. And I have these dried and cured meat options. What are we going to do if I'm not a carnivore or even if I'm a vegan, right? And that

is where it gets really, really tricky. Um, I am a big fan of keeping a protein shake on hand. Now, of course we just talked about dairy, so you could do whey, but I like many of the plant based options. I think Legion makes a really good plant protein. It's plant plus four sigmatic makes a really good plant protein. Um, that one has a lot more calories than the Legion one, but it tastes pretty decent. Um, the thing is it's harder to get those protein rich snacks when you are plant based, because with that increased kind of, or decreased, I should say, number of choices you have, many of those plant options do have associative fats and calories. So that can make it really

tricky for weight loss. Um, meaning finding like pro high protein veganin vegan snacks, that's not easy to do because you're going to probably also find a lot of associated calories there. So a shake, but for the plant-based eaters, a plant-based shake is such a great high-protein snack because it can really be tricky, especially if your goal is to stay in your deficit long enough to lose body fat. So this question is about fasted cardio, and I'm going to assume the context here. It comes from Tharpie or Tharpel. The question is fasted cardio in the morning and weights in the afternoon, necessary or crazy. So let's say that we're just here talking about, again, body fat loss, like the goal of almost everybody doing fasted cardio is going to be to reduce body fat, right? I mean, I guess you could

say like, no, I do this for my general health, but I personally am more inclined to believe that anybody doing fasted cardio is doing it to lose body fat as a way of burning extra calories specifically from fat. That's the way it's conditionally taught. And I think you're going to hear really mixed opinions about that. I think the majority of the evidence leans towards the direction that fasted cardio has no measurable impact on fat loss relative to fed cardio. So just do the cardio that you like to burn the extra calories. I think you can just get away with weightlifting and monitoring your caloric intake through food because I think that's way easier. I'm a way bigger fan of just tracking what I'm eating. So I don't have to go do a ton of cardio, meaning like I don't want to say, oh, I, my total daily

energy expenditure is 2000 calories. So I'm going to eat that. And then I'm going to burn 300 and my deficit will be 300. I'd rather just say, okay, what's my total daily energy expenditure or the number of calories at which I maintain my weight. Calculate that very quickly. All right. Let's say it's 3000. I'm going to eat 2,500 to create a 500 calorie deficit. And if I do any cardio, it'll just move things along that much faster. That works a lot better for me. And I think what a lot of people do is they don't monitor their eating and they just assume that doing more cardio on its own will help. But the unfortunate thing is it doesn't make much difference if you're not in a deficit outside of the cardiovascular benefits. Now, nobody really ever asks me, should I do

fasted cardio for health? In which case, I think if you're getting enough sleep and you're getting enough nutrition, uh, that doing fasted cardio is awesome because it's doing cardio, which is generally really, really good for you. A lot of people poopoo it. And I think when it comes to like building muscle or like a lot of off season or female physique competitors will like do fast and cardio every day, no matter what. And like they end up in a pretty, I don't want to say metabolically downregulated place, but they end up beat to shit, right? It's like, okay, a small female who maintains a relatively low body fat all year round, regardless of where she's at hormonally, who does fasted cardio every single day and eats really, really clean, quote unquote,

clean, low calorie foods, um, and does weightlifting on top of that and has a super stressful job like that can fuck you up. Like doing too much cardio, particularly fasted after a bad night's sleep. Cause that's how a lot of people do it. They just wake up early to do it and they just power through on like five hours of sleep. That would be somewhere where I'd say, okay, fasted cardio, probably not good for health. Might not even be good longterm for fat loss, but in most instances, I think you're going to get quite a bit more out of adding in the cardio for your health than you will for your fat loss, assuming everything else is equal. And I think that that's a pretty fair place to put a bow on

it. It's definitely not necessary to do fasted cardio. I think doing cardio in general is pretty good, but I don't think you should rely on it for fat loss. Hey guys, taking a break from the show to tell you about our amazing sports nutrition partner, Legion. Legion makes the best evidence-based formulas for sports performance, sports nutrition, recovery, and fat loss. I don't recommend many supplements. In fact, I think you can get the majority of the nutrition you need from a whole foods diet. But let's be honest, many of us are either on the go and need assistance, or quite frankly, we're not going to settle for average and we want to get the absolute most we can out of our training. So Legion is the company I go to for all of my supplement staples, whether

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promo code Danny to save on all your sports supplement needs. Back to the show. What's going on, guys? Coach Danny here, taking a break from the episode to tell you about my coaching company, Core Coaching Method, and more specifically, our one-on-one fully tailored online coaching program. My online coaching program has kind of been the flagship for Core Coaching Method for a while. Of course, we do have PDF programming and we have app-based programming. But if you want a truly tailored one-on-one experience with a coach like myself or a member of my coaching team, someone who is certified, somebody who has multiple years of experience working with clients in person, online, somebody who is licensed to provide a macro nutrition plan, somebody who is actually good at communicating with clients because they've done it for years,

whether that be via phone call, email, text, right? This one-on-one coaching program is really designed to give you all the support you need. With custom training designed for you, whether you're training from home, the gym, around your limitations, and your goals. Nothing cookie cutter here. As well as easy to follow macronutrition programs that are non-restrictive. You'll get customized support directly from your coach's email, or they'll text you, or they'll WhatsApp you. We'll find the communication medium that best supports your goals, as well as provides you with accountability in the expertise you need to succeed, as well as biofeedback monitoring, baked-in accountability support, and all of the stuff that you need from your coach

when you check in. We keep our rosters relatively small so that we can make sure you get the best support possible. But you can apply today by going over to corecoachingmethod.com, selecting the online coaching option. And if we have spots available, we'll definitely reach out to you to see if you're a good candidate. And if we don't, we'll put you on a waiting list. But we'll be sure to give you the best shot at the best coaching in the industry. So head over to corecoachingmethod.com

and apply for one-on-one coaching with me and my team today. What's going on, guys? Taking a break from this episode to tell you a little bit about my coaching company, Core Coaching Method. More specifically, our app-based training. We partnered with Train Heroic to bring app-based training to you using the best technology and best user interface possible. You can join either my Home Heroes team, or you can train from home with bands and dumbbells, or Elite Physique, which is a female bodybuilding-focused program where you can train at the gym with equipments designed specifically to help you develop strength, as well as the glutes, hamstrings, quads, and back. I have more

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community. Back to the show. Here's another good question. And it's specific to like body work or massage. And it's, are there any pros? And then there's also are and cons to having a massage after lifting weights. So let's start with the pros. The pros of getting a massage after lifting weights are probably that you're going to get into a parasympathetic or relaxed state more quickly than you would if, say, you did not get a massage or you did not relax. You just went right on to work. Do I think that a massage could enhance recovery? I'm going to say, yes, I do. I think moving some of the fluid and metabolites around after a weightlifting session could enhance recovery.

I think most people generally have a perceived enhanced feeling of self-care. I'm doing good things for myself when I get a massage. So like, you know, I think that would probably be beneficial too. Cause there's like that psychological effect. Would there be any cons to getting a massage? And I was thinking about this, I was massaging this. I was like, okay, if post-workout inflammation is beneficial for muscle growth, this is something that we know in that taking too many non-steroidal anti-inflammatories or NSAIDs like Advil, and you can look that up. You can go ahead and Google studies, NSAID studies hypertrophy, and look at some of what you'll find around the usage of

non-steroidal anti-inflammatories and hypertrophy. And if you take a lot of them post-workout, that might reduce inflammation to a point where it actually inhibits your ability to recover muscle, which is not ideal. But this is the thing about massage. It usually makes you feel better, but it's not nearly as acute an inflammation reducer as an over-the-counter anti-inflammatory. So I can't think of a con because I was like, well, maybe the massage could be so anti-inflammatory and that it actually blunts hypertrophy. I don't think of a con because I was like, well, maybe the massage could be so anti-inflammatory and that it actually blunts hypertrophy. I don't think so. I think we're talking about something that could exclusively be pro. Cannot reasonably think of a con besides the opportunity cost,

meaning does this cost money so that you can't buy the right foods to help with whatever your training goals are? Because I think food would be more beneficial than massage. Um, but a lot of bodybuilders get body work or massage done in, in by body work. I mean, interesting things like Graston, um, and even deep, various forms of deep tissue and cupping. And subjectively, I think a lot of them communicate that it helps them feel better and recover better and train harder. So again, I think most forms of body work that don't elevate your central nervous system, like maybe like intense cryotherapy or like, um, cause I would imagine that that might be a form of like augment, it's just cold exposure. So that would probably help too. Yeah. I think you're good to go on massage and I don't think I need to add too much more to that. All right. So this question

comes from jesse.vsg. She asks any advice for a new introverted certified personal trainer? So I'm going to think about this as the former 24 hour fitness manager that I was somebody whose job it was to hire and develop trainers. And when I think about the best trainers, the most successful trainers, the trainers that made the most money for themselves, that made the most connections, that felt like they really had some autonomy over their situation and they were crushing it, those trainers tended to be ambiverts or slightly extroverts, which you probably expect. And that's probably why you asked how you're going to succeed as an introvert. I don't know necessarily if you can't succeed as an introvert or if you're less likely to succeed as an introvert if you become like a really, really good trainer.

But I think the problem you're going to run into is that most people pick trainers that they vibe with and that they gel with. And if you're so introverted that you have a hard time relating to people and connecting with people, it's not going to make for an optimal training relationship, whether this is as an in-person or an online coach. So you can be an introvert who cares a lot, who really communicates the importance of the exercises, meaning like, okay, maybe I'm not as comfortable talking about my story or giving analogies or, you know, uh, connecting with my clients on a personal level. Cause I'm a little

shy myself, but perhaps I can really focus on providing a lot of value through, um, exercise explanation and demonstration. and I can keep it about what I am comfortable about and what I do feel safe with. And then that might just naturally grow on its own. You might find, I found that a lot of introverts become ambiverts, which is right there in the middle, because they feel comfortable around the people they're training because they're training. They're the expert in the situation. They feel good. They feel like they're kind of on their home turf, if you will. So I think that you might find you become a little less introverted over time. But when I think about the trainers that were introverted and that were successful, I would say that they were definitely all very good

with the subject material of the trainers on the staff at the time. They generally were a little bit more well-versed. They had pretty robust knowledge. Some of the trainers who got by with just looking really good or having great personalities of which there are many trainers out there like that, they weren't as in the books, so to speak. They weren't as polished on a lot of the technical stuff. They usually just had better physiques and better personalities, but that didn't mean that the introverts were all unattractive or unpersonable. It was just generally more apparent that you have to work a little harder on the educational things when you don't have the look. And so that's a very real and honest assessment. But the truth is, if you really show people and demonstrate expertise and that you care and you're confident enough to do that, you don't need to exchange like wild amounts of entertainment with people. You can keep it mostly about business. And if you're smart,

you'll ask them questions about their life that help you better understand them. You don't have to be Dr. Fucking Phil and psychologize all your clients. I don't even know if that's even a verb, but you can literally just say, Hey, um, you know, what's going on in your life and how do you think that might be affecting your food or your stress or whatever? And just unpack things slowly and show that you give half a shit. And people might not even pick up on the fact that you're introverted because you're doing something you are kind of an expert on. That's my two cents on it. Um, and I, and the reason I said that, and the reason that I kind of reached that conclusion was because the more I sort of got like an understanding of, okay, like the more it became obvious that people stopped being as large of introverts from the actual requirements of the

job, the more I realized I didn't know a lot of introverted trainers, maybe any, because it almost forces you to be at least an ambivert or the experience is just not fun for the client. So give yourself a little grace and just trust the process and do what feels comfortable while still serving and you should end up okay. And maybe you'll find people you really click with and it helps pull you even further towards being an ambivert or being an extrovert. All right, we have a good training question here from Julie Vanderwecken. She asks, is it normal for your lower back to feel sore after deadlifting? And my answer to this is pretty simple that yes, it's definitely normal to have some soreness in and around the lower back,

especially after deadlifting, because you use a lot of intrinsic core muscles and you put a big tax and demand on that part of your body. If while you're performing the exercise, you don't feel your glutes, your hamstrings, your quads, you only feel your lower back. And after you're done for days, you only feel your lower back. It's probably a really good idea to check your technique and make sure that things in that respect are staying pretty tight because it's definitely an exercise, the deadlift, where a poor technique could lead to lower back dysfunction or even pain and injury. But that's pretty rare in my opinion. So I think what you really want to focus on, feel the glutes, feel the quads, feel the hamstrings, work with a weight that you can stabilize with your core, perhaps get a belt to increase intra-abdominal pressure to make it

easier to brace and tense your core. And then just go from there. You know, you don't have to go crazy all the time, but I would imagine, especially if you're new at deadlifting, that the more you do the deadlift, the easier and more proficient you become at it, the less you feel it in your lower back, the more you start to feel it in your target tissues. Okay. This question also kind of related to deadlifting and belts specifically. This is a nice segue is what are my thoughts on the overuse of a rips wrist straps and belts? And so I don't think there's like an epidemic of overuse. I don't think anything bad is happening because of wrist strap usage. What I think more likely is what's going on here is people are relying on wrist straps and belts to improve lifting performance,

or they're using these tools and maybe they don't have a killer grip or a super strong core, but there's tons of people who have a strong core and use a belt and have a killer grip or a super strong core, but there's tons of people who have a strong core and use a belt and have a great grip and use straps because straps and belts provide a pretty reasonable utility for either preventing injury by staying safe and helping brace your core, helping you from dropping a heavy ass dumbbell on your foot when you're doing hella heavy lunges. But also for many people people their grip specifically talking about the straps is the limiting factor for their ability to really tax their glutes and their hamstrings so it's like do i want to use these straps on an rdl or on a bulgarian split squat to better be able to hold

and support this weight so i can focus on executing properly right or this is a big or or do i just want my grip to fry out because I have some like badge of honor I've placed on developing my grip? If you're not a strength athlete, if your number one goal is to build your glutes, who gives a damn about your grip strength? As long as it's not functionally making you incapacitated when it comes to your lifting. And as for the belt, most people who use the belt are using it to improve their lifting performance because it helps you increase your intra-abdominal pressure. So that's kind of something that's worth bringing up there is that a lot of people who rely on these rely on these because they

directly and specifically help certain parts of their training. All right, guys, that'll do it for today's Q&A episode. I want to thank you for tuning in to another episode of the Dynamic Dialogue podcast. If you want to help me grow this podcast, the best and easiest way you could do it is by leaving me a five-star rating and review on iTunes and Spotify. Just head over there or swipe down in your app to the review section. Take two minutes. That's all I need, and it makes a huge difference. Thanks so much for tuning in, and I'll catch you on the next one.