Dynamic Dialogue with Danny Matranga - 94 - Q&A, FREE Donut Drama!

Episode Date: March 23, 2021

In this episode, we dive right into some current ‘sweet’ news from the fitness world perspective! Then we switch gears to YOUR questions, ranging from nutritional dilemmas to beginnings of a Youtube channel?All training programs are on sale right now! Take advantage of this deal HERE!---Thanks For Listening!---RESOURCES/COACHING:Check out my programs and E-Books! Click HERE!I am all about education and that is not limited to this podcast! Feel free to grab a FREE guide (Nutrition, Training, Macros, Etc!) HERE!Interested in Working With Coach Danny and His One-On-One Coaching Team? Click HERE!Want To Have YOUR Question Answered On an Upcoming Episode of DYNAMIC DIALOGUE? You Can Submit It HERE!Want to Support The Podcast AND Get in Better Shape? Grab a Program HERE!----SOCIAL LINKS:Follow Coach Danny on INSTAGRAMFollow Coach Danny on TwitterFollow Coach Danny on FacebookGet More In-Depth Articles Written By Yours’ Truly HERE!-----TIMESTAMPS:Free Donuts All of 2021? 0:29“How do you cut sugar (intake)?”  5:30“Why don’t you have a Youtube channel?” 11:04“Advice for a trainer who does not want to teach classes?”  14:35“How to manage nutrition while working on mental health?”  19:20Support the Show.

Welcome in everybody to another episode of the dynamic dialogue podcast. As always, I am your host Danny Matringa and today we are going to get into your Q&A's fairly quickly here. I have a diverse set of questions from you guys. I appreciate you filing those away over on the old Instagram. Before we get into that, some housekeeping. A few people have asked my opinion on this new Krispy Kreme free donut every day for the rest of 2021 if you're vaccinated. This has been all over the internet and it's been all over the fitness, Instagram, Twitter meme world. internet and it's been all over the fitness, Instagram, Twitter meme world, given that we just went through a global pandemic in which a lot of people were forced to, I guess we should say, reanalyze their relationship with their health, you know, take inventory again on where they're at, because at least here in America, we lost almost a half a million, over a half a million

people to COVID. But I shouldn't say but, that's probably the wrong way to look at this. But of the people who died, many of them, a high percentage, I believe the number is like almost 80%, were overweight or obese or had a comorbidity. And so again, it's still, it's not to minimize COVID and to say, oh, you can't die of COVID or you can't get a serious case of COVID if you're healthy and young. That's not true. Plenty of players in the NBA and NFL got COVID really bad. They're probably a lot healthier than the average person, probably a lot healthier than many of you who are listening.

So we're not trying to minimize it, but we're just trying to say, okay, so COVID was obviously a problem. It obviously didn't discriminate too much, but it did appear to be more dangerous for people who were overweight, obese, or had a comorbidity. And how can Krispy Kreme do this? You know, like what kind of a message is this sending? You know, we're giving out donuts if you've been vaccinated. That's, you know, that's going to cause a whole nother problem and it's going to make the obesity epidemic even worse. And, you know, I, I get it. I understand where that narrative is coming from. I get where people are coming from, but this is a donut shop. Like, what do you expect them to do? You expect them to try to sell less donuts? Like I totally get it in the fitness space and the health space. It seems ridiculous because we don't want anybody

to go out and just get donuts for free every day, given their hyper palatability, almost zero ability to keep you satiated. They're devoid of protein. They're effectively, as far as foods that are quote unquote empty calories, consider that like, let's see here really quick. What are the calories in the average Krispy Kreme donut? Let's do a little math. So one original glazed Krispy Kreme donut is 190 calories, 11 fat, 22 carbs, 10 grams of sugar, three protein. Okay. There's actually a little bit more protein in there than I thought. But if you have one of those a day, you're going to effectively be adding one fairly large soda, uh, it's worth of calories into your diet. A couple of glasses, a small glasses of wine into your diet. Uh, actually

wine can have like 120. So a big glass of wine into your diet. Um, you know, this is, if you were to go and do this every day, yes, I could totally see this being a problem. Um, but what I think this is, is I don't think this is nefarious and evil. I think this is a donut shop doing what donut shops are liable to do. Try to find a way to become, you know, relevant in the social media cycle enough to get some exposure. And they've clearly done that with this. And then they're going to sell some donuts because here's the thing. They're going to give you one donut for free. But who the hell ever ate just one donut? You know, they sell these things by the dozen for a reason.

I think what they'll do is they'll just find a way to use this to get people in the door. They might get a free donut here and there, but they really are going to come in and get a dozen after a while. They're trying to create customers. They're trying to incentivize people to come shop at their business. Does it suck that their business like sells hyper palatable foods that are really high in calories and don't have a ton of protein? Yeah, kind of probably not best for a population that again, is over more overweight and obese than many other countries.

And we just kind of were at the mercy of a pandemic that appeared to if it discriminated at all, discriminate quite apparently against people who are overweight or obese. So I get that we'd be frustrated about this, but I think this is a confluence of things like, okay, you got a donut shop doing what donut shops do. Of course, health and fitness people are going to get frustrated about it. No, you shouldn't be encouraging people to eat donuts every single day. But then again, that's what we're here for to provide a little nuance. But if more people get vaccinated and less people get COVID-19, and that's all that comes of this is a few people eat some extra donuts that wouldn't have otherwise gotten that vaccination.

I think that's probably a good thing. So there could be a net positive here. It's not all evil, but something that has been like all over the place lately, I got a bunch of questions about, and I wanted to kind of parse it apart because I do feel a bunch of different ways. At first I was like super inflamed too. I was like, how could they do this? This is so ridiculous. This is terrible. This is the worst thing ever. But then I was like, what the fuck do you expect a donut shop to do? You know, that's what they're going to do. So again, it's just the way the world works. Getting into your guys's question. This one comes from at underscore Miriam underscore, and she asks, how do you cut sugar? So a lot of people want to reduce their sugar intake

for multitude of reasons. So let's outline what those may be. Um, the first is that people identify that they eat too much sugar for their health goals or the longevity goals that they have, how long they want to live, how healthy they want to be. You can have great body composition and eat quite a bit of sugar. poor lifestyle habits can be independently dangerous for some people if you eat too much from a lot of different reasons. It can make other conditions worse. It's not the best idea for your long-term health to just mainline sugar. That shouldn't surprise anybody. So some people want to reduce it for health reasons. Now other people want to get their diets in check and their calories in check and change their body composition. And maybe they've identified that sugary foods or hyperpalatable sugary foods have become a problem. So they want to reduce it. Maybe some people feel like they have a really high coping relationship, or I should say, tough to beat coping relationship

established with sugary foods, where they use them when they're feeling emotional as a comfort mechanism. They turn to food and sugary foods are often available in their space and that can be problematic. So there's lots of reasons why people might want to reduce their sugar intake. And here are my tips that I think are relatively universal, regardless of the reasons why you want to reduce your sugar intake. And the first is to just create some friction around exposure through implementing some environmental constraints. Like make it harder to be exposed to sugar by changing how much sugar is in your environment. Don't bring a bunch of sugary foods home, for example. If you keep sugary cereals, like for myself, for example,

one of the only real sugary foods I keep in the house is cereal, which I have post-workout. For the most part, it's like more savory stuff because I do like sweet things on occasion. So I'll have the cereal, but I won't bring a whole bunch of other sweet stuff home. If it's not there, I'm not so inclined to eat it. We'll get into some of the other tips I have as we break this question down further. But really what we're trying to do here is if you struggle with it and you want to reduce it, don't have it all over your house. Something else you can do with your environment that might be helpful is to identify some sweet tasting alternatives that have less or no sugar. So for some people that might be like LaCroix or Spindrift, or maybe other people would prefer

something like Diet Soda. I think that artificial sweeteners are pretty innocuous in small doses. So I'm not a huge, I'm not a hater on diet soda per se. I do understand that many people do not want to, let's say, roll the dice on regular intake of artificial sweeteners. They might be concerned about some of the alteration in microbiome. I get that. Some people say stupid shit, like it's worse for you than sugar, or they say stupid stuff like, oh, it's actually going to spike your insulin, when in fact, none of that is the case, really. Your artificial sweeteners, that is, things like aspartame, sucralose, Splenda. Wait, I think sucralose is Splenda. Anyway, you get my point. I am not

nearly as anti-artificial sweeteners or artificial non or anti non-nutritive sweeteners as many people in our space. I think they can be totally fine. But if you can keep stuff like that in your space, you can keep maybe a diet soda, some LaCroix, something sweet that bites that or like can help you nip that craving in the bud. Maybe some fruit like strawberries or apples, things that are fibrous. That can be another really good way to help you cut your sugar cravings or your desire for sweet foods. I don't recommend depriving entirely. I think that's problematic for several instances and that I think it can lead to binging.

I think it doesn't create a relationship with food that allows you to have the freedom that most people want. Like what good is having control over it if you can't ever indulge or you can't ever deviate or break? That can be really tough. And then the last little piece is to, if you have the ability to do so, and you are going to work to incorporate small little bits of sugary foods into your diet, so like I said, you're not depriving, you're maybe giving yourself a defined amount per day. Position it around your training. You know, sugar around the training window, if it's not in massive amounts, can be beneficial. It can give you a little bit of extra fuel, some quick blood glucose availability for

training. And post-workout, it can help with glycogen repletion and enhancing insulin sensitivity post-workout which is great for uptake of myriad things like carbohydrate of course creatine branched chain amino acids proteins uh i guess if i'm saying proteins i'm effectively communicating to you that you'd be assimilating all amino acids anyway you take in a bunch of good shit if you are insulin sensitive and you have a little bit of sugar post-workout. It can be really beneficial because sugar is going to enhance the insulin response.

Very cool, very cool. So those are my tips for how to cut sugar. Hey guys, just wanted to take a quick second to say thanks so much for listening to the podcast. And if you're finding value, it would mean the world to me if you would share it on your social media. Simply screenshot whatever platform you're listening to and share the episode to your

Instagram story or share it to Facebook. But be sure to tag me so I can say thanks and we can chat it up about what you liked and how I can continue to improve. Thanks so much for supporting the podcast and enjoy the rest of the episode. Thanks so much for supporting the podcast and enjoy the rest of the episode. The next question from robsup2 asks, why don't you have a YouTube channel? And so my response to this is relatively quick. And I will admit that I probably should, given that I have quite a bit of practice in front of the camera. Many of you are probably aware that I did some YouTube videos in the past, but I don't have a problem being in front of the camera. I did learn a lot in my experience

filming and doing YouTube when I was working with Mind Pump that one, I don't love it. For somebody who feels fairly competent and confident in front of a camera, I like to explain I've coached a lot of people. It comes fairly natural compared to what I've seen other people maybe struggle with in that same arena. Um, it's just a lot. Like when I was traveling down, uh, to mind pump to film videos, I was filming between eight and 12 videos weekly. Uh, and that would be all in one day. So I would drive down there. And then in one day I try to bang out like eight to 12 videos. And there's a lot of stuff that goes into making these things look really, really good. And I'm kind of a perfectionist. And so I understand that if I was going to do this on my own, right, this would take a lot of time. Like it took us when we were doing these videos the

whole morning, like we would get started at five.30, 6 in the morning and film until 1, maybe 2 in the afternoon. And then I would drive home. And that was usually without taking any time. And we'd spend between 30 to 50 minutes on a video, depending on the length of the video, sometimes longer. And there would usually only be one take. And I'm not saying that to brag, but like you can ask Eli who did the videos at the time and even Christian who still does a lot of work for me now I can one take Jake a lot of this stuff which is kind of nice it makes things a little bit easier and a lot of that is selective because I had played some role in selecting the content that we were filming we would it was mostly collaborative but

with the you know minimal instructions of kind of make everything available to drive to, uh, leads, uh, or, or downloadable products, I didn't have a ton of constraints. We would film stuff that I was pretty comfortable talking about, but that shit took a lot of energy. I would be zonked after that because you have to be very on, you have to be very deliberate with everything you're saying in a much different way that I am here because I have to engage an audience differently on video and explain and point and use different cues. And then after you film the talking part, you'd have to film the B-roll, which is where you hold the weights and you perform, you know, four to eight reps from different angles. And like that alone would be like kind of a decent little workout. that alone would be like kind of a decent little workout. So it'd be like a slow rolling six hour workout where every once in a while I do like a set from a few different angles while

I talked about exercise and I'd be pretty tired. And so that experience really let me know, Hey, I don't love this a lot. And I respect the amount of work that needs to be done to do it right. And I don't know if I really want to commit to that right now, given that I'm enjoying the balance I have with my personal life, my relationships, my ability to train my clients and work with my clients online. And as we transition here into what seems like the post-COVID era, I'd like to have a little bit more time to travel or maybe to, um, and just go golfing places or enjoy things like that. And I think that starting a YouTube channel and committing to it the way that I think I would want to would really be tough. So next question comes from Austin Digo, double underscore advice for trainer who doesn't want to teach classes. Okay. So for new trainers, one of the biggest pitfalls, this is something I used to see all the time when I was managing

trainers at big box gyms, nobody wants to teach the fucking classes. And that's usually like the new trainer, low man on the totem pole, low woman on the totem pole. Oh, the instructor didn't show up eat shit. You got to teach the class. You don't have any clients. You're just sitting here fucking around. You got to go teach the class. And most trainers be like, no, I don't want to do that. It's not what I signed up for. I think group exercise is dumb. I want to do one-on-one coaching and be hella invested in my one client. I get it. I was that guy too. But here's the thing. You are still teaching. So even if you don't like the class, maybe you don't like the class format, you still have a lot of people in front of you. You can still change a lot of people's lives. You can reach more people in a class than you ever could in one-on-one. and get as much out of a class as you can in a one-on-one relationship. You can't make as big of an individual impact, but you can really help a lot of people if you do a class right. And if you're a newer trainer, which I'm guessing you might be, given that most veteran trainers in

most situations don't do a lot of classes, quote unquote, against their will. It sounds like if you don't want to teach classes, somebody's asking you to teach classes. That's the inference I'm making. If you're new, you should be relishing every opportunity you can get to work with different types of people. This is only going to help you refine your craft. And also, it's a very good lead generator in that you've got like 15 to 20 people in front of you who you've already identified or somewhat invested in their fitness. If you can build a little bit of a relationship with everybody in that class, each one of them can become a lead. And what I mean by a lead is that's somebody who may or may not warm up. You have hot leads, you have warm leads, you have cold leads. Like when the class starts and you

make introductions and you work with people, they're leads and maybe they're cold. If you start letting them know about your one-on-one services and some of those people start talking to you back about them and inquiring, then you have a few cold leads, but some of them are warming up. And then you might get two or three of them that start saying, hey, I need some additional help. I love the way you're teaching the class. Can I work with you one-on-one? Now you have hot leads and those could easily become clients. So if somebody's giving you like free rooms full of people to train, it doesn't always end up being the most

enjoyable way to spend your time. I can respect that as somebody who likes one-on-one people, but it's still a really good opportunity or one-on-one training. It's still a really good opportunity to help people. It's still a really good opportunity to build a good reputation in your facility. And I think even more so it's ability to refine your craft, working with different types of people. And this is something we'll touch on a little bit in the mentorship, which again, guys, I'm working through this slowly. I want to do it right. I get the messages and the DMs from you guys. I understand the excitement and the anticipation. It's going to be cool. It's going to be very, very unique in that I really want to integrate what I have seen from putting so much

skin in the game doing this, whether it was in a box gym, whether it's one-on-one, whether it's online, whether it was, like I said, doing YouTube, I've done a bunch of different shit. And I want to make sure that all of this is layered into that. So you guys can really just take everything I've got and run with it. I basically want everything that I've accumulated in my brain that I have a hard time communicating into a concise, very deliberate, impactful message. I want to condense that into this course so every little last drop is just wrung out of my brain. But as it goes through the funnel, I want to weed out all the crap. So all you guys are left with is just the absolute golden nuggets. I want you to really be able to take the

stuff and run with it. So I'm doing a lot of distillation and that I'm taking the big concepts and I'm refining them, refining them, refining them into what I believe are the most actionable, impactful tips, topics, courses, or course that we could really put together here. So I'm excited. Just remain patient while we work through it. I think it's going to be special when the time comes. Okay. So that I think covers the question about classes. You're going to have to be, you're going to have to get comfortable getting out of your comfort zone at some point in the fitness space. If you're new and people want you to teach classes, it's an amazing opportunity to build your reputation, potentially move some leads through your funnel, warm some up.

You'll hopefully, if you're doing your job right, be crafting a great reputation, which is something you should always be working on in your industry, even if that's not fitness. So again, my two cents there. Last question comes from Mayaya Sam. No, Mayaya Sam. How to manage nutrition while working on mental health? So this is a really good question. And I understand here why this person's probably separated the two, even though I would tell you at face value, nutrition and health are inextricable. And that if your nutrition is shit, your mental health will probably never be optimal. And if your mental health is never, isn't, you know, in a good place, it can make it really easy for your nutrition to go to shit. And I think that this person is

highlighting the back half of what I just said, which is that, Hey, maybe I'm stressed. Maybe I'm depressed. Maybe I'm anxious. Maybe I'm trying to manage my mental health, my wellbeing. And that's taking a lot of energy and it's leaving me in a situation where I don't have as much willpower, energy, desire, focus to really keep my diet nice and clean. I'm struggling, quote unquote, clean. I'm struggling because food is an available coping mechanism. And while I'm working through some of these mental health issues, I'm really struggling with getting my diet to look the way I want

because a lot of the foods I turn to to cope aren't the foods that I've identified are ideal for my fitness and wellness goals. That's probably what we're talking about here. And so I think it's really important to, like I said, identify that your mental health and your nutrition are in some ways inextricable. They have to go hand in hand. If you are saying like, man, I'm really depressed. I'm really struggling. I'm really having a hard time. I'm really anxious. I'm really going through a lot. It will probably be a little bit harder to focus on your nutrition and focus on eating in a way that nourishes your body because there's a lot of other stress. But I think it's really important to also remind yourself that giving your body everything it needs

for nutrition whether it's macronutrition getting enough carbs fats proteins micronutrition making sure you're getting all your vitamins minerals antioxidants even lifestyle stuff like sleep and stress like if you're struggling with depression anxiety sometimes that's not enough but for a lot of people that can really help in the same way that exercise can help everybody's's different. Everybody's mental health battle is going to be different, right? It's not going to be easy for some people. Some people need medication. Some people need therapy. Some people need more, you know, but I would imagine that if you're struggling with this, you know, reminding yourself that your nutrition can be a part of the solution is a really powerful tool. Approach it proactively as well and constructively. I would say to look for opportunities to better nourish your body, better nourish your

brain, your mind, and say, hey, doing this is good for me. A lot of times I think when people struggle with mental health, one of the hardest things to do is to actually lean into taking good care of yourself. When I've dealt with some of this stuff in the past, I find that it's really, really easy to just completely give up on taking the best care of myself, whether that's not getting enough sleep, whether that's not eating the best food,

whether that's, it sounds kind of gross, but even going an extra day without showering or taking, these are real things that people with mental health, you know, problems or mental health, I don't even want to call them problems, who, this is a spectrum, mental health is a spectrum, and you may or may not find yourself exactly where you want to be on every given day. A lot of us have things that fluctuate. So I've seen a lot of crazy stuff in my life with mental health and family dealing with that.

And I can tell you that when you are struggling and you're in that depressed state, even taking a shower and doing laundry can seem like the most daunting task. So try to be constructive and proactive about or pragmatic. Work it in where you can. If you're really struggling, just do your best. There really isn't any reason to beat yourself up about it if you're already there and you're already down and you're already struggling. So just do your best.