Dynamic Dialogue with Danny Matranga - 381 - I wish MORE People Did These 10 Things for Their Health and Fitness

Episode Date: August 21, 2024

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Welcome in, everybody, to another episode of the Dynamic Dialogue Podcast. As always, I'm your host Danny Matrenga, and in this episode, I'm going to be sharing with you 10 things I wish more people did to improve their health. Now, if you've listened to the podcast for quite some time, you know how I feel about various different elements of fitness and nutrition, but today's discussion expands beyond the concrete physiological components of health into some cultural, social, and intellectual areas of well-being that I think we could all lean into. These things are bigger than just working out and they encompass areas of health that I think many

of us often have a tendency to forget about. So sit back and enjoy the episode. This is episode 381 of the pod. This episode is brought to you in part thanks to some of our amazing partners like Elementee. Elementee makes the best electrolyte product on the market. In fact, I've actually started drinking my Elemente each and every morning before I have coffee so as to optimize my circadian biology, make sure that I'm hydrated, and make sure that I'm getting ahead on my water intake throughout the day and not reliant on stimulants, but instead being somebody who's reliant on hydration and the proper balance

of minerals and electrolytes. If you want to feel your best all day, mentally and physically, it's imperative that you stay hydrated. Elemente provides a balanced ratio of sodium, potassium, and magnesium to support brain and body hydration. This combination of electrolytes improves health performance, body and brain performance, mind you, helps to reduce cramps and soreness and get you more hydrated. There's no sugar. Elementee is sweetened with Stevia. It's perfect for exercise and perfect for the sauna because the flavors are natural,

tasty, delicious, and not overpowering. And if you're like me, you'll use them multiple times a day across your training sessions to get hydrated early, to replenish after sauna use. And again, it's not just me. Elemente is the official sports drink of Team USA weightlifting and it's used by athletes in the NBA, NFL, Major League Baseball, as well as athletes like you and I looking to take your fitness to the next level. My favorite flavors are definitely the raspberry and citrus.

When I put a box together, I try to load definitely the raspberry and citrus. When I put a box together, I try to load up on raspberry and citrus. And when you put your box together, you can get a free sample pack containing all of Elements amazing flavors like mango, chili, citrus, raspberry, orange, and more. To get access to this free gift with purchase, scroll down to the show notes and check out using the special link for Dynamic Dialogue listeners. So when it comes to doing more things more regularly for our health, I think the first thing you'd probably think of is regular exercise, right? Regularly going on walks, regularly going to the gym, or maybe a regularly healthy diet.

I most of the time eat mostly healthy food. These are things that we schedule and kind of build our health base around. But there's one component that I think a lot of people forget, and oftentimes when they get into fitness, or they get really, really excited about fitness, I just dropped a very large metal pen on my solid walnut desk.

I'm sure you heard that. One thing they tend to forget about is the importance of social time. Specifically, social time with people you really care about, ideally in novel settings. So my first tip, my first thing you can do, I have succinctly put this in quotes as, schedule adventure. Not only does doing new things with people you care about

create deeper connections and more lasting bonds, it also creates incredible memories. And if you've ever read the book, Die with Zero by Bill Perkins, you're familiar with the concept of the memory dividend. I think the memory dividend is one of the most kind of foundational concepts in my schema, my worldview these days. I had always thought about the kind of esoteric, hard to describe value of core memories, right? Like,

I can't put a monetary value on this, but the fact that it happened means so much to me. This thing that happened this time with these people, you just have to hear the story. The more of those you have, the happier you will be. That's Bill Perkins kind of philosophy with these memory dividends. You want to stack them and acquire them early in life,

ideally when you're young enough that the dividends pay you longer. Meaning, waiting to take that trip to Europe when you're older might be better because you have more education, more culture, more funds, but your ability to enjoy it might be impaired as well. As the obvious fact, you don't have as much time to reflect on that trip. If you go at 60 and you live to be 100, you only have 40 years to think about it

and to tap into those dividends. And if you go at 20, you have 80 years, assuming that you live to be 100. As I listen to the kind of playback sound of my voice in the microphone, I'm reminded of the fact that last week I was, I think, fighting some type of head cold, I sound very nasally and very congested so I appreciate you guys bearing with me here as we unpack the memory dividend. But how healthy it has been for me to have some

you know really foundationally cool memories in my life. I have some places like Hawaii or Mexico or Washington DC where some of my closest friends and I or my wife and I have had these really core memories, these amazing experiences. I can think of places like Las Vegas, like Seattle, Maui, the Big Island, like I said earlier, Washington DC, Cancun, Playa del Carmen, Puerto Vallarta, Salita, all of these places that I've been with people I care about, where cool, fun, exciting, or even hilarious things have happened, and going back to those memories has been so core

to finding joy in life. And whatever I spent to go on those trips, financially and in terms of time, the acquisition of several of these core memories or memory dividends has made it worth it in my opinion and I'm still reaping the reward. So the thing I would recommend that you do to live a healthier, more fulfilling life at the risk of sounding puritanical here, I'm quite aware, you know, there is so much

to pursue materially in this world, but the pursuit of just a good fucking time with people you really care about in some really cool places, seeing what the natural world has to offer, is way up there. So, I wish more people understood the value of doing cool things with people they care about, and I would strongly recommend scheduling social time

or vacations like that a couple times a year if you're in a position to do it. Okay, another thing that I wish people understood about health and fitness and integrated more, and this falls into the category of nutrition or even culinary, if you will. There is a huge amount of discourse and rhetoric about condiments, about oils, about butter.

Is butter good? Is seed oil bad? What condiments should I use? They're so high in calories that there's a huge, huge amount of noise and not a lot of signal. And one thing I wish more people understood about cooking and putting together healthy food is that a lot of the flavor that people add or that manufacturers add to products in the form of added sugars and added fats can be imparted onto these foods with seasonings, herbs, and various spices

that have tremendous nutritional benefit. Things like basil, oregano, and rosemary are not only extremely flavorful, they're very nutrient dense and they impart both tremendous flavor and micronutrient density into your foods. Things like red pepper, paprika, and cinnamon have unique effects on your metabolism, how you manage blood sugar. They're pretty freaking incredibly cool compounds. They have a ton of flavor. We always think about, ooh, you know, the nutrient density of vegetables. I add these to my diet all the time. They're so good for me. Well, herbs, spices, these things, they're from the plant family.

They offer polyphenols, antioxidants, and unique compounds that can benefit the body. Additionally, and this is a second point here, the inclusion of an entire kingdom. We typically, as as humans source most of our nutrients from the plant and animal kingdom in the forms of meat, dairy, grains, fruits, and vegetables. However, the fungal kingdom, right, this would be of course, things that you commonly think of like mushrooms,

is a tremendously unique kingdom of nutrient density. We can get amazing cognition support from nootropics like lion's mane mushroom, amazing immune support from things like reishi mushroom, fermented cultured foods like Greek yogurt which is a dairy food, but also things like kombucha, which is a fermented tea, that actually with them deliver live cultures, bacteria that maybe you could throw in that kingdom, quite beneficial. So more fruits, more vegetables, of course, but within the plant kingdom, let's also use more herbs,

more spices, let's also use substantially more mushroom, and mushroom-based products in our cooking. There's a ton of nutrient density in various mushrooms. As long as they're safe for consumption, they tend to be extremely nutrient dense. There's just so much of this that's totally missed in when and how people diet. They like only use salt and pepper. They only eat fruits and vegetables. I think mushrooms are great.

There's so many different kinds to add. They have a ton of different nutrient density. So do fruits and vegetables. I think mushrooms are great. There's so many different kinds to add. They have a ton of different nutrient density. So do herbs and spices. A third thing I wish people did more for their health and fitness that anyone can do almost every single day. And I see this so much with the older clients that I work with, especially the senior citizens who I am working with as they age. And of course, here in America, we're three months out from an election

and there's a really large discussion being had right now about the physical fitness of the two primary candidates and some of the failing physical displays of adult men in their late 70s and early 80s. And one thing that to me has been abundantly clear, watching both of the US presidential candidates physically is their gait, the way in which people walk. As we age, our gait becomes choppy,

our balance seems less than perfect. And I think this is pretty normal for most aging adults. The thing is, most aging adults aren't in the spotlight, and we're not inclined to judge them the way we often do our political candidates. But if you watch the way most older adults walk, they lack a literal pep in their step. And I think this is from 60, 70, 80 years even, of just constantly, you know, we do so much of our day-to-day walking and moving in heavily cushioned shoes. Many of us lose the proprioceptive qualities of our feet, the ability to determine where

our body is in space. We lose balance, we lose the stiffness of the tendons in our ankle ligaments, we lose explosiveness. And so I would describe this third thing that I wish more people did simply as spending more time barefoot. But I would expand this and it will bleed into my fourth point, but doing more things barefoot, whether it's balancing, walking on grass, walking on sand, playing games, just walking around the house barefoot, spending less time in shoes when appropriate, so as

to increase the proprioceptive capabilities of the foot again and get back to moving right. The more we spend time in shoes, especially dress shoes, moving around in an unnatural fashion, the more we lose touch with our natural athletic capability. Okay, the fourth thing, and I cannot recommend this enough for those of you who already have a good fitness routine going.

Maybe you're already going to the gym, you're already in the habit of doing maybe some runs, whatever it may be. But find a hobby or a sporting form of fitness that exists outside of your resistance and aerobic training routine. So, what I mean by this, probably the best example I could give you right now

is pickleball. A lot of you right now is pickleball. A lot of people are enjoying playing pickleball. It's competitive, it's fun, it's easy to learn, there's skill, there's speed, there's quickness, there's strategy, there's camaraderie, right? It features all of the elements of sport. And weightlifting or going on a run or doing crossfit, even if it's social, can of course hit on a lot

of these things, but not all of them. And I think one of the best benefits of being in shape is being able to pick up and do things, like play pickleball or maybe go play badminton or maybe go for a swim or maybe shoot some hoops, maybe play some flag football, maybe play softball, join a softball league, join an ultimate frisbee league, play some frisbee golf,

go actually play regular golf, right? All of these things complement our training really well. But I know a lot of people whose fitness is basically lifting only. And I used to do that for a little while. Was kind of like only a lifter. Maybe took like a year off of doing other things while I was bulking.

Like my main goal probably in 2015 was to just get as big as possible. And I got up to like 201 pounds and I like refused to do anything but lift. Super out of breath going up the stairs, super uncoordinated too. I lost valuable like physical properties of explosiveness, rotation, all of this.

And we find so much of this in sport. For example, golf, baseball, tennis, pickleball, all involve lateral movement, lateral weight shift, rotation, overhead work, explosiveness, timing, rhythm, things that just don't show up in the gym. And I'm not saying to pick up all of these things, I'm saying to open your mind to including more of these things and maybe latching onto one that you'd like as a way to expand the

library of movement that you do during the week. There's nothing that's going to benefit your body more in the long term than being able to do more things without pain for as long as possible. Being able to stay out of pain is critical to living a good life and feeling strong and feeling fit. And it's very difficult to stay out of pain if you sit on your ass all day. And just lifting or just running is not going to cut it in terms of maintaining physicality, balance, athleticism. Games, hobbies, sports like this really add an additional dimension. They keep things fresh

and they'll give you something exciting to train for. So I strongly recommend opening your mind to that if you are receptive. The sixth thing I will say, that I wish people did more, was give the gift of fitness. What got me thinking about this was, recently my wife and I got some facials as gifts

for some people in our lives. We gifted facials. And if any of you are into getting treatment done, whether it's facials or your hair or maybe a massage, you know how much these spa style treatments cost. You know, they can be, a facial can be between 90 to 250 dollars. Massages can be very expensive. And these are all things that we do to relax and beautify ourselves and take care of ourselves. And we gift these things a lot. I've been gifted massages before, I've been gifted facials before. And the reason I bring it up is because when we get these things,

we're often gifting them with the assumption like this is good. This is for this person's health. This will make this person get the chance to relax. And something I wish we did more of, although I'm aware that it might be received in bad taste is gifting fitness. Like gift a gym membership, gift a pair of sneakers, gift some adjustable dumbbells, gift a six month membership somewhere to a gym. These things, honestly, a lot of good gyms are charging between 20 to 50 bucks a month. You can get somebody a three month membership to a gym for the cost of like one facial.

And you want to, I know it's funny, but like which one do you think longterm will actually be better for their skin? Maintaining an exercise routine? Or getting one facial? Right, so I wish it was less frowned upon to get somebody some personal training sessions for a birthday or get somebody six months of a gym membership for Christmas. I think it would really benefit

people to be given the gift of fitness and given the encouragement and opportunity to use things like, hey look, sometimes it's not going to get used. For example, my wife and I went to Muir Woods National Park in California where there are some absolutely epic redwoods. And we took my dad. My dad is disabled. He has Parkinson's disease. So we were able to get handicap parking. And when we went to the front to buy tickets, the park rangers said, hey, before you purchase these, can I ask, is your dad's disability permanent? And I said, yes. And he said, okay, well, if he signs this form,

he can get this really amazing pass that basically gives him access for free, for life, for him and up to four other guests to America's national parks. So keep that in mind. 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, 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 has 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 a 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 macro nutrition programs that are non-restrictive. You'll get customized support directly from your coach's email or they'll text you or their 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. Additionally, if you know anybody disabled, keep that in mind. On the way out, I said, hey, I'm going to buy my wife one of these passes because

when she comes down this way, she's not always gonna be able to pick up my dad. It's very difficult to maneuver him and I want her to be able to go because she loves nature. And I'm pretty sure we've used it just once in like the year we've had it. And so kind of a waste, but it's the thought that counts. And I understand maybe gifting a gym membership,

you might be worried about it going to waste, but I think it's a really cool gift. And I wish more people considered giving fitness, giving health, promoting things as gifts. The way we do with so much of the passive stuff. Okay, the sixth thing that you can do to improve your health is take up reading. But not for the reasons that you think.

Recently, I've talked about this on the podcast many times, I've gotten a library card. And that library card allows me to rent books, both digitally, in the form of Kindle. My favorite version is paperback, or hardback, just regular books, as well as audiobooks. Same thing with video games too, but I'm more focused on reading right now, but most library cards will allow you to get tons of great media for free. And everybody has a different genre of choice. Mine is generally non-fiction, and I'm quite a fan of US history. So what I did was I went to my local library, learned the rules about checking out books, and found out you could check up to 100 books out at one time.

And so I checked out like 15 books on US history, things from various different eras, from the Revolutionary era in the United States to the Civil War, to several books about the presidents and the presidency itself, and I just kind of put them around. I put a big pile in the living room put one Shorter one in the bathroom put a couple of my work backpack so that when I am tempted To grab something and by something I mean my fucking phone and waste time scrolling which so many of you do I Catch myself and I grab my book.

Right now I'm about a hundred pages into a Doris Kearns Goodwin tome of a book called Team of Rivals, the political genius of Abraham Lincoln. A kind of pseudo-multi-biography about William Seward, Sam and Chase, Edward Stanton, Edward Bates, and of course Abraham Lincoln, his cabinet, and some of his political rivals, and him putting this team together. That's that shit to me is interesting. I could pick that up and read that. So I carry that one around and I have books scattered. And my screen time, since I got this library card, is down almost 30 minutes a day. And that might not seem super significant, but I'm reading between 30 to 50 pages a day.

Not only do I feel more connected to things I'm reading between 30 to 50 pages a day. Not only do I feel more connected to things I'm genuinely passionate about and interested in, versus just getting things bombarded at me algorithmically, I'm engaging with something that's helping me reconnect with a very important ability to focus. Reading is low stim. It's like low intensity.

Everything we do is so stimulating. So getting a library card, putting my fucking phone down, and picking up a reading habit has been fantastic for me. And I cannot recommend this for you enough. Another thing that I would strongly recommend for you, if you're at all interested, is something like journaling as well. This can accomplish the same thing. Help you take a break from your phone, recommend for you, if you're at all interested, is something like journaling as well. This

can accomplish the same thing. Help you take a break from your phone and just kind of be in your mind. I have been using Ryan Holiday's daily Stoic journal. I'm a huge fan of Ryan Holiday and his work. I find what he does to be very interesting and impactful. I like stoicism. So every morning I read The Daily Dad, his single day kind of journal about becoming a dad and being a good dad as we prepare to bring my son into the world. I read The Daily Stoic and then I do his journal for the day. So three kind of individual things. One note on being a dad, one note on being more stoic, and then a morning journal reflection with something to the tune of what would forgiveness feel like, how can I work better with others, to whom am I of service? These are the kinds of

questions. So both of those periods of my day, whether it's the morning where in which I read both of those periods of my day, whether it's the morning where in which I read a couple meditations on Stoicism and do a small journal prompt, or throughout the day where I'm reading things that are of interest to me. Notice I'm not telling you what books to read. In fact, I'm telling you about the books I read, which to you might rather be quite boring, but to me they work. That's all that matters. Find something that works. To quote the great Naval Ravacant, read what you like until you like to read. Or just carve out time to not be on your phone and to be just kind of mindful.

I think that that's really, really important. Okay, the number one thing I wish people did for their health, and this is number seven on the list, but for sure number one in my heart, follow a good fucking resistance training program. Be three days a week, four days a week, I wish people did for their health, and this is number seven on the list, but for sure number one in my heart, follow a good fucking resistance training program. Be three days a week, four days a week, five days a week, two days a week, I don't care.

But you should look to follow a resistance training program that does a few things. One, get you moving more weight through more range of motion often, okay? It's built on compound lifts. That means squats, lunges, hip thrusts, RDLs, deadlifts of all kinds, pull-ups, chin-ups, push-ups, dips, bench press, shoulder press, pull-downs, every compound lift. Do these, do these for more reps, do these for more weight over time.

That's pretty much it. You can get very complicated and very nuanced with resistance training. But I wish more people just went to the gym for like 30 to 45 minutes a few days a week and cranked some full body lifts with compound lifts as their base. Like if you were going to go four to five days and split it up like I do in the apps or like we do for our one on one clients. Oh, my God, I'd be over the moon. But reasonably.

We could just get everybody in America to go to the gym for 40 minutes, three times a week, 10 minutes of cardio to warm up, and then 30 minutes of like, okay, let's say we allocate five minutes to do four exercises, 20 minutes a piece, and we rest in between those, you know, sets that add some time on. But if you did one squat, one hinge, one push,

one pull three days a week, this country would be so much healthier. People would have so much more resistance to things like diabetes and obesity. And you know me, I love lifting, so I had to put it on the list. Okay, number eight is take up things that bring you closer to nature.

Whether it's hiking, backpacking, camping, walking, visiting our national parks or your national parks, depending on where you live. Find hobbies that get you into nature. There are so many things that we do, again, in front of screens, that are highly stimulating, that are, you know, hard to pull away from. But man, oh man, when you are out in nature

and you are with the incredible beauty of the natural world that's like your phone fucking doesn't even exist. And I can't tell you how incredible it is to be in Yosemite and be like, dude, where the hell's my phone? Oh shit, I haven't touched it in hours. Or to be on the beach in Maui looking at whales launching themselves out of the water and like,

oh dude, this is so cool, I'm not even on my phone. You know, that's, we can all do that. One tip that almost made the list was actually just leave your phone behind. That's something I've been working on quite a bit with my therapist, which is just actually leaving my phone at home when I go to do things, intentionally leaving my phone at home.

I'm a pretty big fan of this strategy. I don't think it's perfect for everybody, you know, but I quite like it. And really, ultimately, what a few of these things have in common is just spending less time on screens because I think it's so bad for our health and our mental. Okay. Number nine is to become more interested in cooking. Cooking is so, so good for you. It is so, so cultural, right? We

can learn recipes, we can pass them down, we can take full and complete and total control of what it is that we put in our body if we know how to cook. It's a really empowering skill. And learning to cook taught me so much about nutrition. I learned that, you know, you have to add fats to things that don't have a lot of moisture, don't have a lot of flavor, but it adds calories and energy density.

I learned the power of seasoning. I learned why certain steaks not only taste better because they have more marbling, but also have more calories and more fat. Like so much of my cooking journey and journey as a chef, cook, home cook, I'm obviously not a professional, has, it has woven itself into the way I look at nutrition.

And I wish people took more ownership of cooking. I hate when I hear people say, I hate cooking. They say, where's Dane? It's like, dude, it is not the worst thing. You just suck at it and you fucking suck at it because you say you suck at it. Just like tech.

Like I don't understand how so many adults in that I know are just horrendous at preparing food that is decent to eat. Like the amount of people I know who are in poor health or overweight who say like I suck at cooking. I'm like okay I'm going to assume that you eat a lot of shit that you don't want to eat because you suck at cooking. So instead you eat junk because it tastes good. Have you ever thought that maybe if you learn to cook things that tasted good and were healthy, you wouldn't have these health problems like learning how to cook is so damn empowering. I wish more people were interested in it. It leads to more food freedom. It's amazing. Okay. The tenth tip, and this is one that has become more apparent to me in recent months,

and it's educating your children on fitness and nutrition, leading by example in a holistic way. I've been thinking a lot about how I want to set the example of fitness for my son. And one of my really close friends has a two-year-old son. He's also a personal trainer. He's in great shape. And he does a good job of playing with his son, being active with his son, encouraging activity with his son, playing sports with his son. Even though his son's only two and both of us have a son coming into the world about a month apart here in the next couple months, you know, being young dad is tough and knowing what to model for your children with health and exercise is tough.

But I wish more parents took it upon themselves to set good health standards for themselves and for their children in their home because it can make a huge difference. I know a lot of parents who have been well intentioned and done quite a bit of damage because they don't quite set the right example. And it's not for lack of trying, it's not for lack of caring. But many of us are put on our first diet by our parents, or we're told we're fat for the first time by our parents,

or we're body shamed for the first time by our parents. And a lot of times what we need is encouragement, positivity, and of course a role model, somebody to look up to, somebody to kind of take a look at and see, hey, are they doing this right? And that's not always easy to do. It's not always easy to set a great example,

but it's something that I really enjoy. And it's the kind of thing that I like doing for other people in my life, and I'm excited to look forward to doing it for my son. I like being a positive influence for the people who follow me about fitness, for my friends, for my family. I like being encouraging about it. And I can't wait to do that for my kid.

And I hope you guys do the same. All right guys, so there's 10 things I wish more people did for their health that aren't all specific to, you know, programming, exercise, et cetera. And there's a mixed bag here, but they are schedule vacations and social time or schedule adventure so you can get memory dividends. Number two, take advantage of spices and fungi.

Incorporate more kingdoms into your cooking. Number three, take your fucking shoes off. Number four, be athletic. Find a sport, find a hobby. don't just be a lifter. Number five, gift fitness and encourage fitness in your household and to the people you care about. Number six, pick up reading or anything like journaling, perhaps mindfulness, perhaps counseling, anything that gets you the fuck off your phone.

Follow a real resistance program. Number seven, number eight, get out in nature. Take up things that get you in nature. Number nine, learn how to cook. Number 10, be an example of fitness for the people you care about for the next generation. All right, folks, I hope you enjoyed the episode. Be sure to tune in.

We're dropping them weekly on Wednesdays, trying to get ahead before the kid comes out. So you guys have all of the thoughts gathered and kind of bundled together that you will need to have a good week of fitness hit you right in the middle of the week with some wisdom with some insight. Thanks for tuning in. Be sure to leave me a five star rating and review on Spotify and Apple podcasts.

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