Dynamic Dialogue with Danny Matranga - 315: The 10 Easiest Ways to Get in GREAT Shape

Episode Date: August 24, 2023

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Welcome in everybody to episode 315 of the Dynamic Dialogue podcast. As always, I'm your host Danny Matrenga. And in this episode of your favorite health, fitness and productivity podcast, we will be discussing what it is that I think you should do to get in the best shape possible if you are lazy and not interested in fitness. This is like my quick start. I don't want to work out, but I want to look good. I want to be in shape. I want to be healthy. How do I get this done for the least amount of effort list? This is the 10 things you absolutely need to be doing to get in the best shape that you can possibly be in with the most minimal effort. I'm talking about not tracking

your calories, level of intensity, not logging your workouts, level of intensity, not some of the higher level stuff we talk about for people who want to accomplish like the absolute peak. You just want to get in shape for the like lowest level investment possible for trainers, for coaches, for fitness enthusiasts. You'll love this one too, because this is one you can be like, look, just like here, listen to this. If you're ready to get in shape, when you're ready to get in shape, listen to this. That's what I want this episode to be. So let's get into it. 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 Stim 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 Stem 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 tip number one for getting in shape with the least amount of kind of direct effort

possible. All of these tasks are effortful and intentional, unfortunately, but none of them are so effortful and intentional that it would turn you off if you see yourself as not a fitness person. So the first step is to aim for eight to 10,000 steps per day. You've probably heard this specifically in like the, uh, advertisement space for fitness and activity trackers. That number 10,000 gets thrown along around a lot. And there's nothing really, you know, measurably different from like say 8,000 to 10,000, which is why I give a range. 10,000 is a five digit number. 8,000 is a four digit number. I think the bigger number is more aspirational. That's why we go with 10. But what I've found in 10 years of coaching is that eight to 10,000 steps a day mark that inside of that range, the most people have the greatest impact

on their leanness, their body composition, their mobility, their activity level. That's the big jump. Like from zero to 4,000, you get a big boost from zero to 6,000, you get a bigger boost from zero to between eight and 10 is when you really see, wow, that's a difference maker for most people, regardless of how they live in terms of how they look, move and feel something magical happens around that level. And then after that, you see those diminishing marginal returns. I'll use myself as an example. On the days I get 15,000, 20,000 steps, I don't notice a difference. Uh, I typically get between 12 and 15 on the days that I get less

than 10. I really feel a difference in my mood and how I feel. So I think something magical happens when you get into that like eight to 10 range where you're reaching that point where the returns are, they're not going to continue. Like 10 to 12 is way smaller than getting from like zero to 10, obviously. But you do reach a point of diminishing marginal returns. And we evolved as a species to locomote bipedally to walk on our two feet. Walking on our two feet tends to be generally good for us. It tends to really, really improve how it is we digest our food. We maintain the quality of our toe mobility, the circulatory capacity for our lower limbs. There are so many, like obviously you're

burning calories. Obviously you're using your glutes, you're using your calves, you're using your hip flexors, you're using your arms when you walk. Lots of great things happen when you're walking, but it gets you in the habit of moving more and sitting less. And that is really the big key. When you're walking eight, 10,000 steps a day, you're sitting considerably less. And just South of that, you start to see like, you know, you're still sitting a lot. I know you're getting 6,000, but you're still sitting a lot. When we get people in our coaching company to between eight and 10,000 a day, especially when they were sedentary, we see huge changes in mood, mobility, activity level. And I think that aiming for that can be

as simple as making a concerted effort to park further away from whatever destination it is that you are headed to get up a couple of times and get some steps to go for a quick 15 to 20 minute walk. You can hit these things without commuting to and from the gym. You really can. Okay. The second thing that you should do, if you are looking to get in shape for, you know, the least amount of effort conceivably possible, okay. Conceivable replace one to two meals a day with protein and vegetables. Okay. So one to two meals a day is going to be a protein source and vegetables. So what this looks like in the morning, I have a blender. I fill it with water, vanilla whey protein, two cups of spinach and an apple. I blend it up and bam, I have protein and vegetables. And

yeah, you added some fruit. And if for lunch, I have a salad with salmon and for dinner, I have whatever the fuck I feel like it can be that simple, especially for people who are heavier to just say, look, I'm creating a form of categorical self-binding. This is borrowed from the great Anna Lemke's dopamine nation, kind of that test, like that, that just perfect encapsulation of why we behave the way we do, why our dopaminergic behavior and, or I should say dopaminergic systems drive our behavior, our compulsive desire to do things. And that's simply saying you can have what you want later. It's just those first two meals, they have rules around them. That is a form of categorical self-binding. You are saying that these two behaviors have to be done categorically in this

way. You're binding yourself to protein and vegetables. Two meals have to be that way. The last one of the day, I guess it can be whatever you want, but guess what happens when you have two really good meals. When you get to the third one, you're X like exceptionally less likely to have this detonation effect. You're like, you know what? I've already had two really good meals. So I'm going to kind of continue that momentum. I believe it's easier to continue that momentum than it is to have a ton of freedom for all of your meals. If you're someone for whom a lot of freedom doesn't vibe, if you want to have a lot of freedom, I would recommend just track your macros and eat what fits your macros, focusing

on getting as many single ingredient whole foods as you possibly can. But that's about it. I know it's a lot to ask. I've trained for a very long time. And for people who have the commitment time, tracking all of your macronutrients and having a cadence to your meals is smart. It's just a great way to look and perform your best. And a lot of the people we work with want to look and perform their best. So they're willing to allocate that time. They'll take the five to 10 minutes a day to weigh and track their food or to scan the barcode. That makes sense. For some people, that's just a level of investment they're not ready for. All right. Well, guess what? You don't get the same amount of freedom. You have more rules, but you don't have to allocate as much time. I said it would be easy and more efficient. I didn't say it wouldn't

have rules. The third rule or the third high leverage habit that you can get into and looking to be leaner, live healthier, lose body fat, get in shape. Another nutritional one is to avoid trans fats, avoid polyunsaturated fats, and focus on including more healthy fats. This will be an indirect way of getting you to eat more whole foods that are minimally processed and more foods that contain the healthy omega fats. We know that these are things that are consistent with a good diet. We know that eating more whole foods and eating more like omega-3 fat is good. We know that eating a ton of, let's say, highly processed foods or hyper-processed foods, or even just regular processed foods and a lot of these kind of polyunsaturated fatty acids, not that saturated fats are without issue here. I mean, you might

want to take it easy on the butter too calorically. But the goal here is to focus on including more healthy fats and more single ingredient foods and less processed food. If you're avoiding these polyunsaturated fats, if you're staying away from trans fat, what I think you'll find very quickly is that, wow, I'm certainly eating a lot less processed food. And for the average person, we see dysregulated blood lipids. We see elevated cholesterol. We see elevated lipid markers in things like the chylomicron or the LDL, the cholesterol that we would prefer to keep low. So you'll help your blood lipids, which is something I see with like 90% of general population. You see dysregulated blood sugar for

people who are overweight. You'll help your caloric intake. You'll eat less processed foods all by just saying, okay, I'm going to look at this label. If it has a ton of trans fat or if it includes these polyunsaturated fatty acids, I'm going to make an effort to stay away. Another way to look at this is to just avoid anything that you are eating that is wrapped in plastic and that is coming out of like a box. So these are usually things like chips, candies, little cakes, little hyper processed foods, those really snacky foods. candies, little cakes, little hyper processed foods, those really snacky foods. Um, they tend to be super hyper palatable and loaded with these lipids and have a very dysregulating effect and a huge caloric load. So if you can just commit to, Hey, I am going to stay away from those things.

And I'm going to build two meals a day around fruits and vegetables. Watch what happens. Okay. The next tip that I have for you is only snack on fruits and proteins. Your only snacks are the only things you can snack on fruit and protein. You can have whatever fruit and whatever protein source you want, but don't snack on junk. Don't snack on chips. Don't snack on candy. Don't snack on hyper processed foods. Don't snack on hyper-palatable foods. Snack on foods that have at least some possibility of having a satiety-inducing effect. If it is only going to make you more hungry, which a lot of these hyper-processed foods will do, and make you want more food, which most of these hyper-processed foods will do, don't snack on it. That's for sure.

That's just an appetizer. It's literally just a high-calorie, largely nutrient-devoid appetizer. And yes, you might on it. That's for sure. That's just an appetizer. It's literally just a high calorie, largely nutrient devoid appetizer. And yes, you might enjoy it. But the whole point of this podcast is finding things that you can either commit to or not commit to. And like, I'm guessing you cannot commit to tracking every meal you eat or following the most rigid diet where you can't have this, can't have that. So here are the rules. You can have a great dinner. You can have things you want. You can snack on things you want. But in general, you want to snack on more protein. You want to snack on more vegetables. You want to focus on having at least two meals a day, be mostly protein and vegetables. And you definitely want to stay away

from these polyunsaturated fatty acids. After that, nutritionally speaking, there aren't too many rules that I think you need to stick to if you want to live a healthy life. You can exist in moderation. That last meal of the day could probably include a decent amount of all the things I'm telling you to avoid, which I know might seem counterproductive. But what I'm really telling you here is to have discipline throughout the day at seven days a week on a couple of different meals and then move forward with a good amount of freedom into the back half of the day. So you don't feel bound 24 seven.

You don't feel like you have to track everything you eat. We'll talk more about what you can do fitness wise when we get to tip number five. 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 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 plan 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. I really think you have to have some structure here. And so nutritionally, that's the structure that I like two meals a day that are just protein and vegetables. One meal a day that's relatively free and convenient can be social. We'll talk about these things way less trans fats, way less processed foods and your snack foods in the house should be replaced more with things like protein and fruit. Okay. The fifth tip, the fifth habit is find some form of exercise you like. I will not tell you to lift weights. I think lifting weights is far and away

the most efficient way to resensitize your blood sugar, which for most people, they have dysregulated blood sugar. They have poor ability to metabolize glucose. They have some form of insulin resistant. I think like one in 10 Americans is diabetic and like three in 10 Americans are pre-diabetic, which is crazy. And if you're overweight, you're probably headed in that direction because one of the most closely correlated things with dysregulated blood sugar is elevated body fat. And so lifting weights just shreds through blood sugar. It helps build muscle, helps reinforce bones, helps reinforce a hormone profile that is more consistent with leanness in both men and women and strength and mobility. I could, I could shill for lifting all day,

but here's what I know. Lifting is not for everyone. And for a lot of the people who listen to this podcast consistently, they love to lift a lot of the people who listen to this podcast consistently, they love to lift, right? I know you listen to this podcast because you enjoy resistance training because you're in the minority. You're already listening to a podcast about living healthier, being more efficient with your time and improving your health and wellbeing. So, you know, this is something that kind of puts you in the minority for a a lot of people, lifting weights is fun. It's awesome. But for most people, it's not something they love. So what you need to do is find some movement that you can engage with three days a week that you like. It can be pickup basketball. It can be volleyball. It can be flag football. It can be

bowling. It can be golfing. It can be walking. It can be hiking. It can be jogging. It can be running. It can be swimming. It can be cycling. It can be Zumba. It can be CrossFit. It can be a walking. It can be hiking. It can be jogging. It can be running. It can be swimming. It can be cycling. It can be Zumba. It can be CrossFit. It can be lifting. It can be gymnastics. It can be anything you want, but it has to be something. You have to move your body at least three days a week. Another way I like to frame this, and this is how I'm going to frame it for this episode, is never miss two days in a row. Okay. Unless you're sick or injured, don't miss two days in a row. So Monday, Wednesday, Friday, repeat Tuesday, Thursday, Saturday, repeat, right? Like I know there's two days in a row in both of those sequences, but really what it is is one day on one day off one day on one day off. Your goal is to move your body at least every other day in some

form of exercise. But here's the kicker. You got to pick it. It has to be something you enjoy. Start with something you enjoy. One thing that I found is really interesting from personal training. A lot of people don't stick to what they start with. They start with weightlifting or resistance training. I'll use somebody like Mark Bell as an example. Insanely accomplished power lifter, competitive bodybuilder, former wrestler. I'm following him on Instagram right now. He's running and he's really good at it. Or at least he's getting better at it at a rate that to me is impressive. He's doing what he needs to do to transform his body now. And I, this dude's got to be at least

in his forties, maybe even fifties. He's in killer shape. So it's fucking hard to tell, but look at what Mark Bell's done. Okay. He started his career wrestling, if I'm not mistaken, powerlifting, then bodybuilding. And now he's really mobile. He's getting leaner and he's running a lot. He didn't stick with what he started with, but he started with what was the most likely to get him engaged with fitness and performance, whatever, right? So if you're into running, then run. If you're into swimming, then swim. If you're into running and swimming, then maybe try cycling and do a triathlon. I don't care what you start with, but start with something. And if you end up at the place that I think is best, which is mostly resistance training with a good amount of walking and some reasonable cardio,

uh, you know, to form that aerobic peak and maintain a VO two max. So you don't die. Um, then awesome. But you don't have to do exactly what I do. You have to find something that you're going to like. Okay. The sixth habit, just slam water all day. Just drink water like crazy. Ideally, don't drink more water than is safe. If you want to know how much water to drink, you can easily figure out this number by looking up on the internet. How much water should I drink for my body weight? My recommendation for most people is between 40 to 50% of their body weight in ounces. If you're 200 pounds, that's about, do the math, 80 to 100 ounces a day. And you can keep it real simple. You can crack some pink Himalayan salt in your

water if you want to add electrolytes. If you really want to take it to the next level, you can add my favorite electrolyte supplement, LMNT. One stick lasts me literally an entire day. And I just space it out in my water throughout the day. And I get additional sodium, potassium, and magnesium, which is great because I'm athletic and I want to perform my best. And I don't want to sweeten my water with like more expensive kind of wasteful stuff like BCAAs. Um, I just say, Hey, a little salt, a little stevia and some really nice fruit flavor gets me electrolyte loaded, gets me sodium pumped, gets me potassium and magnesium for recovery and nervous system support. And then bam, I'm right into my day and I drink a gallon a day, no problem. And drinking a gallon of water a day for me works. That's way more than I probably need,

but it works. And I don't see any negative side effects because I add electrolytes to offset anything I lose from potentially overhydrating, but I'm constantly drinking water, staying full, staying hydrated helps so much with my brain helps so much with my work. Sometimes when I feel flat or just lethargic, all it really is is I'm dehydrated. And the thing you need to do is start early and stay sipping. That's literally it. Start early and stay sipping. I stay, I say the same thing about protein, start early and stay on top of it. Same thing with steps, start early and stay on top of it. Don't fall behind. Get it going as early as you can. And this is just the most true of water. Okay. This is a tough one, but this can really help you live healthier. This can fix like a lot of shit. Even if you're not going to exercise at all, or you're not going

to watch your diet at all, exposing yourself to less toxic stress, less bullshit, less negativity, less toxicity, less workplace drama, less family drama, less relational drama, having some boundaries around that and looking at it for what it is, which is a toxic stress. And not all stress is toxic, but a lot of that deep, unfinished business, negative shit, family shit that so many of you are just surrounded by, cast that away to the best of your ability. And then if you can't do that, try to get more sleep. Both of those things are correlated with substantially better mental health and substantially better cognitive wellbeing. And even, I'm not so sure about stress, but I know for a fact with sleep, many improved biomarkers, everything from testosterone to blood sugar can be impacted by your sleep. And I bet your stress

can impact those things well. So if you're like, I can't change the diet right now, not going to do it. I can't change the exercise habits right now, just not going to do it. And you're like, yeah, but I can definitely get, you know, from six hours to eight hours of sleep, or I can, you know, stay away from my toxic, whoever. Yeah, that'll do it. That'll make a big difference. And it's not something that requires you to go to the gym six days a week or join a culty diet, um, or anything to that effect. Okay. Number eight, uh, just don't drink calories. Um, unless it's a protein shake, very simple. Uh, that means way less alcohol. Um, that means probably having some rules around sugary drinks and sodas, but I'm telling you right now, if you can just reframe it to, um, not allowed to drink any calories that

aren't a protein shake. Well, that's another form of categorical self-binding. And I feel like for a lot of the people who are just struggling and don't want to change too many things, it makes a huge difference to be like, yeah, I can have a soda. It just has to be a diet soda. I can have a tea. It just has to be a green tea. I can have a coffee. It just has to be a black coffee. I can have a milkshake. It just has to be a protein shake. You're not taking it all away. You're just making some changes and saying, look, if it's loaded with calories, I'm not drinking it. Okay. The ninth thing, again, great. It ties in beautifully with number five, finding a fitness pastime that can last a lifetime. That's from guest of the show,

Dr. Kyle Gillette. So you find that thing you like, that thing you're going to do. And if it's outside, even better because the ninth thing you should do if you want to live healthier and maybe lose some weight, maybe just get in shape, you're sick of feeling like shit, get outside. We know from the literature and you know this from literally, I would almost guarantee you know this. When you go into nature or when you just go outside, things get a little better. We were not designed as an organism to be pent up in cubicles all day, to be pounded with this artificial light, to not get a lot of sun. And I know I might sound like one of these like woo, woo, hippie people, but I'm telling you the truth, guys. We all do a little bit better

when we are tied to the earth, when we are connected to what is greater than ourselves. And I'm not trying to get religious on you, but nature is that thing for all of us, no matter what your faith is, that is bigger than us, that is right outside our front door. Even if you live in the city, just getting outside of your apartment or outside of your dwelling, if it is safe to do so, can be really good. It encourages activity, it encourages steps, and it's just plain good for you. And tip number 10, this is a big one for feeling better. Schedule social time with people who make you feel better. Find those people in your life that are real friends, true friends, that when you're done hanging out with them,

you feel really good. Carve out time and spend it with those people. It's really good for you. Even if it's just an hour here and there, enrich your life with the right people. Okay. So here we go again, folks, just to summarize 10 high leverage habits that will get you in great shape. If you are not going to turn into a quote unquote fitness person, get some steps, get outside, get some steps. Number two, have some categorical self-binding around your breakfast and lunch. Dinner can be social, can be what you want, but have some rules around breakfast and lunch. Number three, avoid the polyunsaturated fats, avoid the trans fats, avoid the processed food. Number four,

snack on more fruit and protein. Number five, find a movement pastime processed food. Number four, snack on more fruit and protein. Number five, find a movement pastime you like. Number six, drink more water early in the day. Drink more water all the time. Number seven, don't drink your calories unless it's a protein shake. Try to have the coffee black, the tea unsweetened, and the soda diet. Number nine, get outside. Seriously, you're a living organism. Get outside. Number 10, schedule some social time with the right people. That's it guys. You do any one of those 10 things, three of those 10 things, five of those 10 things, all of those 10 things. I guarantee you'll look better, feel better, move better, have a better mood. These are the places to start. You do not have to start with

a five day a week workout routine. You do not have to start with a five day a week workout routine. You do not have to start with a coach. You don't have to start with a lot of supplements. And I am somebody who gets paid, who gets and makes a living by offering those services. But I'll tell you this for a lot of people, that's a daunting place to start. And what might be more reasonable is having rules around breakfast and lunch and getting some steps. And that might lead them then to picking up a workout routine and getting better sleep. And that might lead them then to wanting more out of their health than just being active. They want to perform better. They want to take their physique to a new

level. That's when you become a fitness person and you step into being a fitness person and you hire a coach or you join our app or you buy the supplements that we're recommending. But none of those things will replace foundational steps of, you know, having some rules. And I think that this list is easier to start with than a lot of what we ask our clients and even the newer clients that we have that are just getting started that are like, I'm, I'm scared of this. I want to coach. I want, I, you know, I want to start with somebody on my side, which I highly recommend. It's definitely better. These are the 10 habits and behaviors that we're working on with them. This is no secret. Like I'm giving you the answers to the test folks. This is what we do for the most basic people. And yeah, we definitely take

it up a level with our high level clients, any coach, any trainer, any, any, you know, performance enhancing professional, if you will, is going to do this kind of stuff, but you need to be able to meet somebody who's at absolutely zero. And if you're listening to this and you're like, I'm at absolutely zero, I'm not saying to do all 10 of these things, find the one that you can do. All right, folks, thanks so much for tuning in. Be sure to leave me a five-star rating and review on iTunes and Apple podcasts. I believe it's called now, or go ahead and just head over to Spotify. If that's where you listen and leave me a five-star rating and review makes a huge difference and helps other people find the show organically. Um, it helps me get this message out. I want to help as many people as possible

live healthy, avoid disease, and age with grace while fitness remains a central part of their lifestyle across the lifespan. So I'm only going to do it with your help, and I'd really appreciate it. Thanks so much for tuning in, and I'll catch you on the next one.