Dynamic Dialogue with Danny Matranga - 298 - Q and A: Skinny Fat, Semaglutide, Blood Work + More!

Episode Date: June 22, 2023

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Hey folks, welcome into another episode of the dynamic dialogue podcast. This is episode 298. And in this episode, we are going to discuss where you should start on a beginner weight loss journey, what to do if you are skinny fat, a phrase that's often used to describe the body composition that has more fat than muscle, despite being a quote unquote normal weight. We're going to discuss collagen supplementation, specifically collagen supplementation for promoting joint health. Other things you can do to promote joint health and wellbeing. We'll talk about blood work, how to get it done, why it's so popular,

and how to take advantage of the reduced cost and the easier access. We'll discuss mobility routines, what I think one should do to optimize full body mobilization, strength at end range, et cetera. We'll talk about semaglutide or Ozempic, the popular GLP-1 glucose management diabetes slash weight loss drug that's become quite popular, and what one can expect from a hit class like F45, body pump, or orange theory compared to something like weightlifting. Hope you guys enjoy. This podcast has some awesome partners, and one of my favorite, of course, is Legion Athletics. Legion is my go-to supplement manufacturer for what I like to call my big rock supplements. This would be my protein powder, my pre-training formula, my post-training formula and creatine,

and my kind of ancillary vitamins and micronutrient protection. So why do I like Legion so much? What sets them apart? It's quite simple. Legion uses all natural ingredients. All the formulas include natural coloring and natural sweeteners. No artificial sweeteners, just stevia. And every single formulation, be it a pre-workout or a vitamin, contains clinically effective dosages of ingredients shown to work in humans in clinical research supported by robust trials. No filler, just legit ingredients in each and every formulation proven to work. The whey protein isolate is so light, it's fantastic, it mixes in water, it tastes amazing, and I drink it every day even as somebody who's

lactose intolerant. That's just how high quality this whey protein is. And it's sourced from Irish dairy cows that are raised well, eat their natural diet and packaged in climate friendly packaging. I love their plant protein too. For those of you who like something that's a little on the thicker side and you aren't a fan of animal products. Also, I love Legion's pre-workout, but specifically the pre-workout that does not contain caffeine. That would be their Stem Free Pulse. I'm a huge, huge fan of beta alanine and L-citrulline, but I don't like taking in wildly high amounts of caffeine. So if you are somebody who likes pre-workout with caffeine, you can try Pulse.

Or if you like it without caffeine because you maybe want to enjoy your morning coffee or monitor your caffeine consumption, try the Pulse Stim Free. My favorite flavors there for sure are the new grape and the amazing, amazing tropical punch. As for my creatine, I get that from Legion's Recharge, five grams each and every day. I take it on the days I train as well as the days I do not because Recharge also contains L-carnitine, which can help with promoting muscle recovery and decreasing soreness, as well as some ingredients to help with creatine utilization. And of course, my favorite supplements for my ancillary micronutrient health are Legion's multivitamin and Legion's greens powder. Not only do these two products contain a ton of high quality vitamins and minerals, they

also contain unique adaptogens like KSM 66, ashwagandha and reishi mushroom, which I like to take each and every day to promote my health. If you want to cover all your bases with a high quality protein, creatine post-workout or the ancillary micronutrient health stuff like greens, powders, and multivitamin, I encourage you to go over to legionathletics.com and check out using the promo code Danny. That'll save you 20% on your first order and you'll rack up points that you can use the same way as cash every time you use the code and you'll also be supporting the show. Okay, so these questions are all fielded, by the way, over on my Instagram.

So if you hear a question today and think, man, I'd love to have a fitness question of mine answered in that level of detail, then be sure to follow me on Instagram, danny.matranga, linked in the show notes, as well as YouTube, as well as Twitter, as well as TikTok. Follow me on all the socials and let me try to help you make sense of health and fitness. There's always my coaching company, Core Coaching Method for one-on-one online coaching, customized coaching, nutrition coaching, app-based coaching, even old school PDF, print it and take it with you style coaching. That's still very popular. As well as consultations. If you'd like to have an hour set aside with a coach or

with myself to discuss business, to discuss nutrition, to discuss training, those are available as well. But the first question of the day comes from VNV Nolvesco. And the question is, I am skinny fat and I'm lost as to where I should start. Should I start by gaining or losing weight? Okay, good question. Challenging to answer without going over some terminology first. So let's do that. The first term we should define is skinny fat. Okay. So skinny fat is a term used to define someone whose body composition,

despite being a normal weight or having a thinner physique, is a little bit less muscular and a little bit more cushiony or has a little bit more body fat than one might like. So thinking about this, it's challenging, right? Because the initial inclination would be to say, yeah, if you think you have too much body fat, then you should start by, duh, losing some of the body fat, right? But what happens to most people, especially untrained adults, they don't have any muscularity. Getting leaner doesn't necessarily make the physique look better. Oftentimes it just makes it look softer and doughier, which is not a look that people are going for. I'm not here to tell you the look you should go for. I just want you to be able to navigate changing your physique, how you like it with as much ammunition in the arsenal as is

reasonably possible. So that's why, especially for novices, I recommend a recomp approach where you focus on a high protein deficit, a deficit to encourage fat mobilization, can't lose body fat if you're not in a deficit, but a high protein deficit where you make sure that you get enough dietary protein to hold on to as much muscle as possible. A little bit of extra protein will always help you feel full, which is great for sticking to the diet. And then pairing that with an exercise routine that really focuses on resistance training, an exercise routine that really focuses on lifting weights.

I want you to think for just a quick second here. If you tell your body to lift weights on a fairly regular basis and you stimulate the tissue, okay, with that, you are adding in an above average amount of protein to help hold on to muscle and give muscle everything it needs. Additionally, we go one layer deeper and that one layer deeper, right? We talked about training, got to train hard, got to push in the gym, got to stimulate tissue with weights, got to eat protein, got to give protein to the muscle, give it what it needs to recover. Remember, when you eat meat, you're eating another animal's muscle, right? Whey protein, non-animal proteins,

contained proteins, all the same. But the reason we love protein for recovery, and it helps so much with building and holding onto muscle, is because it is the literal foundational building block of the muscle in your body. But that layer deeper, sleep, stress management, how are those two things going? This is something we work a lot on in our coaching practices. You know, if a client is consistently getting like seven to nine hours of sleep, they're in a position to do very well. If a client is getting between five to seven hours of sleep, they're not in a very good position to consistently do well with pursuing a fitness goal. And that's not to say that a four to six hour a night sleep schedule for a month, a couple weeks, or even just a day here and there is going to harm you. I think people have gotten a little

bit soft in that regard, but if you can consistently aim for seven to nine, you're going to get yourself majorly set up for success. Recovery will be wildly enhanced. Fat loss will be enhanced. Muscle sparing, retention, and even growth for novices will be enhanced. And stress is a vital thing to try to at least attempt to manage in a situation where you're wanting to change your body composition positively. It's hard to be stressed in an environment like the one we live in and not deviate and turn to food as a coping tool for managing that stress. In fact, it's kind of unreasonable to expect people not to because food is the most available coping tool. So as a skinny fat adult, and this is going to move into our second set of terms to define. Like gain or lose weight.

What this question means or what this question is trying to ask, should they gain muscle? Because you're not going to gain weight the way most people gain weight and improve how you look. Should they focus on gaining muscle or losing fat? And losing fat and losing weight are different. Gaining muscle and gaining weight are different. When most people gain muscle, they don't care what the scale says. When most people gain fat, they really don't like that they quote unquote gained weight. When most people lose weight, they're happy with what the scale says. They're not too concerned with whether or not they lose

fat, but if they lost just fat, they'd be happier. So this person wants to know if they lose fat and they're going to look thin because they have no muscles, should they just build first and then cut? I would say start around your maintenance calories, eat as much protein as you reasonably can around a gram to maybe 1.1 grams per pound of body weight, lift hard, close to failure, three to five days a week, focus on your sleep and stress. That should get your body composition to a better place. Assuming you haven't been going about lifting for like five years where you've probably maxed out what you're going to get without some very serious nutritional considerations. Okay. Next question comes from Jess Halliburton and it is, what are your thoughts on some eglotide? So some eglotide is a GLP one drug. Uh,

So, someglotide is a GLP-1 drug. Basically, I want to put this in the simplest terms possible. It slows the rate at which food moves through the body, makes you feel fuller longer, helps you secrete more insulin to better manage your blood sugar, has been shown in multiple clinical trials to really be effective for driving weight loss. This is a popular drug that's been taken by many celebrities, including Elon Musk, Khloe Kardashian. I have had a number of clients who have tried it. And just speaking entirely anecdotally, I have a number of clients who have tried it. I have a number of clients who have had it prescribed. I think it's important to acknowledge in a situation where I have like an in-person training studio with multiple trainers who have multiple clients, like I see and hear things all

the time. And I'll tell you what, people are taking some eglatide off label for weight loss because it works. It's an incredibly effective tool at slowing the rate at which food moves through the system, moves through the body, gets digested. So again, you will feel fuller longer. It does help with insulin secretion, blood sugar management, and the data is quite clear. It's a great drug for driving weight loss. Is it a sustainable method for driving weight loss? Can't say for sure. Cannot say for sure. The only clients I've known to lose a significant amount of weight on Ozempic had it prescribed to them from their doctor for multiple times, multiple continuations. They did not come off.

I don't have any clients who used it in the short term. I know of people at my studio gym clients who have used it in the short term. I've yet to pay too close attention to what it looks like when they come off. One thing's for sure, when people are on it, they appear to get very lean very quickly and they report being utterly repulsed by things like alcohol, sweets, a lot of the places where calories tend to leak in so much. So in fact, these drugs are so effective, in fact, at turning people away from things that they might more typically eat compulsively, that they're being trialed as potential treatments for various addictions, which is pretty remarkable when you think about it. That a drug that's typically used

to treat diabetes and obesity is so good at turning people away from alcohol that it's actually being considered as a drug that could help with interventions for addiction. They've even been tossing out, I think this was in the Atlantic not long ago, that people who had like a compulsive shopping addiction also stopped doing that when they started, uh, Ozempic for, uh, or maybe it was trizepatide one of the other, there's multiple different drugs that fall into this category and essentially work the same, but this person was able to stop their shopping addiction. So there's a, uh, some element of this drug that has the ability to influence compulsionary behavior. Maybe it's just that you're so nauseous. That's one of the main side effects that you don't want to go oblige your shopping

addiction. But the truth is my initial thought on, on Ozempic is, and on someglotide, which is the drug like Claritin is loratadine. Advil is ibuprofen. Okay. Ozempic is some eclatide so some eclatide is the drug um it's the compound ozempic is the product um okay i i what i can't say for sure i don't know enough about the long term i'm not a pharmacist i'm not a chemist and i'm not a medical doctor so i can't tell you guys whether or not i would recommend this it's first of all outside my It's first of all, outside my scope of practice. Second of all, outside my scope of expertise. What I can tell you is everything I've learned about it through having seen people take it and through what I know about the human body and what I know about weight loss.

And what I know about the human body and weight loss is that a drug that can oftentimes cost up to a thousand dollars a month that essentially works to slow the rate at which food moves through the system to help with weight loss is going to probably work better than any of the nutritional interventions that you might have at hand. But if you time your fat intake, well, really focus on loading up on lean protein and fiber, you can craft your very own slow digesting, slow motility meals that are very satiating and that help keep you in a deficit for a substantially lower cost. And while dieting requires an off-ramp all the same, it's an off-ramp that I've seen people navigate more successfully than I have something like a pharmacological intervention because like I said, I had just

haven't seen it. I've, I've yet to come across a person who came off quote unquote, oh, Zempik. And you know, I, that's just from having limited experience with it. So I think that is probably the number one thing I hear from people, uh, when, when it just comes up because it's a popular topic of conversation, people are concerned with what might happen after they come off the drug. Another thing that I've heard from people, and I think that this is also quite warranted, is there is a desire to do it on one's own. They feel as though to use something like Gozembic would be a form of cheating. And I completely empathize with that, you know, as a quote unquote, natural bodybuilder, I shouldn't put natural in quotes. I should put bodybuilder in quotes. I'm very much natural, but you know, if you look at my physique compared to

most of the fitness industry physiques, I'd say it's average at best. So I'm hesitant to call myself a bodybuilder and I don't exactly train like a bodybuilder, but I have built the amount of muscle and I've done it in a way that, you know, never having used anabolic steroids or performance enhancing drugs, I'm pretty proud of. And, you know, I don't necessarily look at those drugs as cheating, but I do think they give people a massive, massive benefit. And I think a lot of people who use those drugs to enhance their physique don't want you to think that. Straight up. I think pretty much every single motherfucker out there who says, oh, steroids don't work without our work. It's like, bitch, please. I've literally seen the research that shows they work extremely well at helping

people develop muscle, whether or not they train. So imagine what happens when they train. And the hardest trainees I know are the natural bodybuilders who are in a calorie deficit with no pharmacological intervention supporting their, you know, training. They just go in with zero testosterone at five o'clock in the morning with doing way too much cardio, eating zero food, testosterone at five o'clock in the morning with doing way too much cardio, eating zero food, straight up hypo gonadal overtraining to look like shit on stage. Whereas like dudes can do the same thing and take a shit ton of drugs and literally be like 300 pounds and look fucking insane and unhuman. 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 teams coming planned for a variety of different fitness levels. But what's cool about this is when you join these programs, you get programming that's updated every single week, the sets to do, the reps to do, exercise tutorials filmed by me with me and my team. So you'll get my exact coaching expertise as to how to perform

the movement, whether you're training at home or you're training in the gym. And again, these teams are somewhat specific. So you'll find other members of those communities looking to pursue similar goals at similar fitness levels. You can chat, ask questions, upload form for form review, ask for substitutions. It's a really cool training community and you can try it completely free for seven days. Just click the link in the podcast description below. Can't wait to see you in the core coaching collective, my app-based training community. Back to the show. Like natural bodybuilders, novices who don't have 20 years of muscle on their frame, they don't even look that good. They don't even look big. They look like thin. And I know that's so fucked up to say,

because a lot of them really do have incredible physiques. But when you compare them to the physiques of the dudes that are on steroids and effectively performing in a way that, hmm, let's say they're training in a way that's not dissimilar. They're training to the imaginably highest peak they possibly could without the drugs. They don't even come close. They don't even come close. It's very apparent to me that steroids present an extreme advantage for developing fitness and developing muscle. And like, you needn't look farther than professional sports. When Barry Bonds, an incredible baseball player with unbelievable speed and hitting capability started taking steroids, he went from being like a 35 stolen base, 35 home run a year guy who's playing center field and had one hell of a glove

to playing left field and hitting like 60 to 70 home runs a year, not really being asked to do too much out there because the dude gained so much size. He wasn't as mobile. He stopped stealing bases and he just either a fucking got walked or hit bombs. My guy grew up is a huge Giants fan. And I remember watching Barry Bond's body change, his head change, and the ball just go flying in a way that we have never seen in the sport before. And you could argue guys like Mark McGuire and Sammy Sosa were mashers. Rafael Palmeiro, masher. Jose Canseco, masher. Guys that just hit the shit out of the ball. I mean, even Frank Thomas, masher. Ken Griffey Jr., incredible, incredible power. Nobody hit it like Barry. And it was very clear after watching the steroids come into play that this changed the entire way

this man is able to play the game. Could he still hit before? Fuck yeah, he was an all-star before. He was hella good. Well, then he was with the Pittsburgh Pirates, like one of the all-time greatest, like, okay, this is the godson of Willie Mays, the son of Bobby Bonds. He's perfect. He's everything you could ever ask for, but steroids gave him more power and the ability to poke the ball over the fence. And I think the same thing is true for what they do to your physique. And I just don't think Ozempic is in the same, like we're talking about using it to not be obese and not suffer from diabetes or, and that's what it's for in the same way that, you know, testosterone and these steroids are oftentimes for hypogonadalism, but a lot of them are for just for strength and muscle

accretion. Um, you know, somebody who's using Ozempic to not be quote unquote sick or to not suffer from metabolic illness. Like I don't think that person is cheating. I think they're taking advantage of where the science is at and they're taking a risk because we don't know the longterm. And if you're just like, yo, I would rather eat a lot of fiber, eat a lot of protein, stay in my deficit, weight train. You can fucking change your physique like crazy. Like I've seen people who straight starve themselves for a year without Ozempic and they lose a hundred pounds. And I see people who take Ozempic to then starve and lose a hundred pounds in a year. So a lot of that can be done naturally. And I don't look at it as cheating. I just look at it

as a new avenue. And I'll be frank with you guys. I don't know enough about it. And I don't feel intimidated by how it's going to change my job as a personal trainer enough to really freak out and just go, Oh my gosh, you know, I need a knot. I need a, a lot of coaches are like freaking out about it and trying to blast it as much as they can. Cause they're like, this is going to make me obsolete. And it's like, look, bro, figure out how to work with it. People are always going to want to get stronger. They're always going to want support with nutrition. They're always going to want support with lifestyle and accountability. So, you know, if a drug that helps people lose weight intimidates you and doesn't make you think,

wow, hopefully this helps solve the problem that I'm trying to be a part of. Come on. Okay. Lauren Koo wants to know, what are my thoughts on taking collagen? So it does depend on the type of collagen. Not all collagen is created equal. I have had fairly good luck with vital proteins, collagen generally. When I take collagen on a semi-regular basis, I notice anecdotally better hair growth, better nail growth, more consistent and kind of rapid nail growth, pretty good skin reduction in eczema. And I notice because I suffer from alopecia that when I up the dosage, when I'm noticing hair falling out, it recovers more quickly. Does that mean there's any evidence to support anything I just said. No, it doesn't. There's some, but not a ton. Red light therapy is something else that I use. It has probably all of those same

benefits I just mentioned. And they've been scientifically shown in a way that I just don't think we've seen with collagen, but it's not too expensive. I notice a difference. So I take it. The best collagen for joint health, Cause that's what this question is. What are my thoughts on taking collagen specifically for the joints is undenatured type two collagen. And the cool thing is you don't need to take nearly as much, um, cause it's a unique form. There's different types of collagen, uh, in the body, but this type specifically pretty cool. I, what I love about it is you can get away with taking very little. You don't need a ton. And it seems to me to be a very, very efficient way to supplement with something. So Undenatured Type 2 Collagen, I would just get it in Legion's Fortify product. It's a great joint product anyway. So I would kill two birds with one stone and get it there. Okay. Question from Rujer Rue

in the question is, how do you get blood work done? Everyone talks about it. How important is it? Nobody talks about how to do it. So there's two primary ways, or let's say three primary ways one can do this independently without insurance through a company without insurance through your primary care physician or insurance. So if you do it through your primary care physician or insurance, you're going to get met with a ton of friction because these companies, and I know that everybody's in a hurry to beat up on big pharma, but like, let's talk about big insurance. These companies are not in the business of losing money. They're in the business of making a shit ton of money.

So when you ask them to pay for something preventative, sometimes they do, sometimes they don't. It just depends on what the actuaries dialed up and whether or not it makes sense. One of the most nonsensical things in the entire fucking universe is the fact that insurance companies do not encourage, let alone require, an annual blood panel for every insuree. This could catch so much preventable illness and prevent so much unnecessary suffering and even death. It should be mandatory that people get blood work done once a year. It's not expensive. It's really not. Now, if you want to look at some more advanced health metrics, I've done this with Merrick Health. I've done this with another once a year. It's not expensive. It's really not. Now, if you want to look at some more advanced health metrics, I've done this with Merrick Health. I've done this with another of clinic,

a number of different clinics over the years. You want to look at APOB. You want to look at testosterone versus free testosterone. You want to look at thyroid. You want a full blood panel. You want a full lipid panel. You'll get this more quickly for between 500 and a thousand bucks, lipid panel. You'll get this more quickly for between 500 and a thousand bucks, depending on who you go with. Drawn up, looked at, usually reviewed by a patient care coordinator, depending on what the company offers. That's a faster way to do it, more efficient, more expensive than going through your insurance, but way less red tape, going to get a way better customer service experience. Now, you typically get this done by just getting the lab requisite form drawn up by the company you've signed up with, and then going to an independent

lab like a LabCorp to actually have the blood drawn and shipped to the lab for examination for review. If you do this independently, you can go to a LabCorp or a similar company. That's one that we have out here in California that I use. It's in Petaluma, like 20 minutes from where I live. And I'm sure there's one in where I actually live. I just haven't really looked since I moved. But you can actually go and just say like, okay, I'm going to fill out my form to test for X, Y, and Z. And this is the thing, folks. 99% of you have no idea what you want to test for. It's like, okay, I want to look at my testosterone. Oh, I'll look, I'll look at total testosterone.

Wrong. You need to look at free testosterone too. You need to look at things like DHT. If you can test for that sex hormone binding globulin, if you can test for that, and you're just not going to get that on a regular run of the mill, go to the doctor. They're going to want to know why you want to test everything you want to test. And that's just a pain in the ass. So I would recommend doing it through a company, saving up, paying the extra money. I've had decent luck with Merrick. And in the past, I've done it with other clinics. There's a lot of good ones out there. I think everybody's going to provide a similar experience. I don't want to pressure you to use a certain clinic. Some are scammy. Some are trying to push like TRT and steroids onto people or drugs onto people. So

I'd stay away from them. And you know, InsideTracker, another company I've heard good things about, or just run your own labs. Yeah, definitely we're doing. Okay, from Tiara Shalin, is there a specific mobility routine that I follow or is there one that I'd recommend for full body mobility? You know, joints are stacked stable to unstable. So the ankle, mobile, unstable. The knee, stable. The hip, you know, mobile mobile and the low back, very immobile, the mid back, very mobile, the upper back, very immobile, the shoulders, very mobile, the elbows, immobile, the wrist, very mobile. So you typically are not really mobilizing the knees a ton and the quote unquote, like elbow area a ton. You're mostly mobilizing like the gatekeeper joints, the ankles, the knees, or I'm sorry, the ankles, the hips,

and the T-spine. The thing is that when there is immobility, we have a hard time moving through, especially with resistance training. So yes, you could do full body mobility, but I think for most people, what will work best is to always do some kind of ankle, hip, and T-spine mobility, maybe some shoulder mobility if you lack that. But ankle, hip, T-spine, shoulder mobility prior to sessions very quickly with individualized time for the tissues that need specific work, specific prep work. Maybe it's a cranky quad or a lat that's really tight. You sprinkle it around. you sprinkle it around. Um, but a global mobility routine is so much less efficient than a individualized routine. I don't recommend it. Okay. Final question from Frau Salazar. And the question is group training, like body pump

versus getting or versus hitting the gym. Okay. So this is like saying going to the gym and lifting versus going to F45 orange theory or body pump. Uh, both are good. All exercise is good. All movement is good. My fiance really enjoys going to F45. So she goes to F45 like five days a week. And then on, when she's done with that, she goes on a big walk. And then once a week, she trains with me really hard with rates with weights and a total body, uh, like specific session. Uh, so, you know, you can mix and match. I wouldn't, I would, you know, say neither one's particularly better. I think that you get a lot more opportunity for developing strength and muscle and a lot lower likelihood of developing burnout if you just go to

the gym, but I don't want to discourage anybody from any kind of exercise. So both are good mix and match. If I had to pick, I'd pick going to the gym. Okay, folks, that's going to do it for this episode. Thanks so much for tuning in. Be sure to subscribe, share it to your Instagram story, and leave me a five-star rating and review on Apple Podcasts on Spotify. Helps other people find the show and helps me grow it, which is my mission for this year. Thanks so much for tuning in. Ips other people find the show and helps me grow it, which is my mission for this year. Thanks so much for tuning in. I'll catch you on the next one.