Kyle Kingsbury Podcast - #79 Jay Ferruggia

Episode Date: March 18, 2019

Jay Ferrugia has been helping people become the strongest version of themselves since 1994. You may have seen his work in Men’s Health, Muscle & Fitness, Maximum Fitness, Men’s Fitness, Fast Company, Huffington Post, LiveStrong, Muscle & Fitness Hers, Shape, Entrepreneur, Details or on ESPN or CBS. We discuss how Jay got started in fitness and worked his way from regular clients to professional athletes, how his training philosophy has changed over the last 25 years and we walk through some of his workout strategies. We talk about what influences his diet for inflammation, fat loss and cognitive recovery. How he uses meditation and floating to work on his mental fitness and some of the ways it’s improved his personal and business life. He breaks down his online business Renegade Strength Club and  his podcast Renegade Radio. Connect with Jay  Ferrugia: Website | http://jasonferruggia.com/ Facebook | https://www.facebook.com/JayFerruggia/ Instagram | https://bit.ly/2t4TE7j Twitter | https://twitter.com/JasonFerruggia YouTube | https://bit.ly/2RxDayu Listen to the Renegade Radio Podcast | http://jasonferruggia.com/podcast/ Show Notes: Steve Sims | https://www.stevedsims.com/ Bill Hinbern | https://superstrengthtraining.com/ Christopher Sommer on Tim Ferriss podcast | https://bit.ly/2vv8g0o Relax Into Stretch by Pavel Tsatsouline | https://amzn.to/2D22cR9 Primal Endurance by Mark Sisson | https://bit.ly/2Bcd7Yk Paul Stamets: 6 ways mushrooms can change the world | https://bit.ly/1HDyZf9 Center Of The Cyclone by John Lilly | https://amzn.to/2Sj0R22 Connect with Kyle Kingsbury on: Twitter | https://bit.ly/2DrhtKn Instagram | https://bit.ly/2DxeDrk Get 10% off at Onnit by going to https://www.onnit.com/podcast/ Connect with Onnit on: Twitter | https://twitter.com/Onnit        Instagram | https://bit.ly/2NUE7DW Subscribe to Human Optimization Hour   iTunes  | https://apple.co/2P0GEJu Stitcher  | https://bit.ly/2DzUSyp Spotify  | https://spoti.fi/2ybfVTY

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that multivitamins don't work. That's also why Total Human was created, to be a rich collection of high-quality nutrients, each purpose-driven, to provide a tide of benefits to support your body, mind, joint health, immune system, energy, mood, and other aspects of your well-being. It's not a multivitamin, but rather a collection of megavitamins, also containing the clinically studied formulas direct from our most popular supplements. Go to onnit.com slash total dash human to learn more and try it today. Yo, we got Jay Faruja on the show. Jay was a guy who has the Renegade Radio podcast. He's had a lot of Onnit personnel on his podcast, myself, Aubrey Marcus, John Wolf, and it really hit it off with this guy and his show.

Wanted to have him on mine, and I learned so much about him. He has such a wealth of knowledge. He's worked with really a lot of top-tier talent in the sports performance world and pro wrestling, and he's just been in the game for so long. It's beautiful to see what this guy has to bring to the table. He has a lot of wisdom. I know you guys are going to dig this one. Thanks for tuning in. Jay Faruja in the house. Yeah, man. Thanks for having me. Fuck yeah, brother. It's nice to have you back on. And well, back on for the first time. Jumped on your show last time I was in town.

Yeah. And then was in a little bit of a pinch for time, so didn't get to do the swap. But we got you on now, brother. Yeah. Pleasure to be here. Yeah. You doing good? I'm great, man. Absolutely. Yeah. Fuck yeah, brother. So walk me through education, what got you into health and wellness, what got you into fitness? Because you've been a big player in this space for a long time so as a kid i was just you know stereotypical skinny weak kid bullied insecure shy and uh i was obsessed with sports and pro wrestling and i saw i'd watch ravishing rick rude and hulk hogan

ultimate warrior you know yeah yeah fucking people mentioned hulk hogan and you're like yeah yeah yeah rick rude was the fucking man exactly he was shredded and jacked out of his mouth the mustache and he had the uh what was that airbrushed fucking tights yeah and then he would put like uh his opponent's face on it like jake the snake's wife or something yeah so good so yes i was like man i want to be like that i want to be like this larger than life superhero and the first kind of training i ever did was because walter payton was my favorite athlete so walter payton used to do hill sprints all the time and they would document that so i was like man he'd backpedal sand dunes and shit yeah yeah so i started doing that i started running

hill sprints before even lifted or anything like that. Cause I was like, just wanted to be like Walter Payton. And then, uh, my cousin Christine around 1987 started dating a guy named Eric Weta, who was a pro wrestler, not with WWE, but like some smaller federation, but they live two houses away from us. So now I'm seeing a pro wrestler all the time. This dude's like, you know, I'm, I'm a 1987, I'm like 12, 13. I'm seeing a dude who's 6'4", 250, jacked out of his mind. So that really got me into training. My dad was trying to get me into it, but Eric was really kind of the impetus for me to start lifting all the time. And then I kind of just caught the bug, you know? So you started lifting at 12 or 13? Yeah. That's awesome. I think I started at 14. My dad got me a membership to Gold's in Santa Clara because he knew the front desk lady. And so they let me in early. for three hours and so i graduated high school uh same height i am now weighing 147 pounds and

i started uh so but then i became obsessed in college so i switched my major i was originally communications major and then i switched over to exercise science started interning in the weight room when i was 19 and i that that semester i got sick i'm not sure if i told you this i actually got tuberculosis oh Oh, no shit. Which I barely heard anyone ever have. It's like old school. Yeah, like Doc Holliday. Longer.

Yeah. So I get that, and I had to go home, take a semester off, sick as a dog. I lost I don't know how much weight. And I had to be on medication for a year, like medication that turned my piss fire engine red. And anyway, when I came back that summer, I started that whole time off. I got my first certification and I'm in the back of Ironman magazine ordering all these books and courses

and everything back then. So I spent like three, four months just learning all that. Start training people that summer when I was 19. And then two years later, and as I'm doing it, I'm like, I don't want to train regular people. I want to train athletes. Yeah. Kind of just knew that. Like within a year, I was 19. And then two years later, and as I'm doing it, I'm like, I don't want to train regular people. I want to train athletes. Kind of just knew that. Within a year, I was like, this is terrible. So I wanted to train athletes, but I didn't know how to get

into it. And then finally, my dad was friends with a guy who his son, Mike, really good wrestler and football player. Started training Mike when he was 12. So all through eighth grade, high school, college, he went on to break his school's rushing records and all that. And then so Mike referred me, his friend Chris, who then I trained same all the way through. And Chris became the captain of the Columbia football team. And then those two guys sent me a dozen other guys within three, four months. So then after school every day, I would have between 50 and 75 high school kids coming

in. Damn, they went on to college. They'd bring back more college friends. Those guys got drafted, became pros. After school every day, I would have between 50 and 75 high school kids coming in. Damn. They went on to college. They'd bring back more college friends. Those guys got drafted, became pros. So that was just the next 15 years. Every day, just nonstop. I would still have regular people in the morning.

And then my pro guys would come in like that 12 to 2 time frame. And then after school guys. So it was just like 12 hours a day for 15 years. That was basically what I did. Damn. Yeah, it's funny because I wanted to train the athletes too. And as an athlete, you're like, they'll do whatever you fucking say. They don't question what they're doing.

Fat people will really need to lose the weight. They're usually the ones that'll pay you. The athletes usually can't pay you. So you have this balance of, I want to train the athletes and I'll do it for fucking nothing because I want to help them. And then you you got the fucking other people that that actually pay you so you gotta you gotta work with them too well it's so funny because now i've been doing this for 25 years but what you said is still true like high level athletes that i work with oftentimes we're just doing it for free because i love doing it and they're so into it and i don't enjoy working

with non-athletes as much anymore so i I don't do it as much. Yeah. Yeah. Yeah. And you're into, I mean, obviously, when did you start Renegade Radio? Five years ago. Okay. Yeah. And that's fucking blown up. It's been really good.

Yeah. Who have been some of your favorite guests that you've had on? Kyle Kingsbury, number one. Pump, pump, pump, pump. It's always fun doing shows with people that i'm really good friends with because it's just a different level of rapport you know like you and aubrey doing or something yeah man yeah so so it's always fun to have luca on my friend craig valentine um who else has been really good uh do you know who uh steve sims is no he wrote blue fishing so he runs this

organization where you um like if you want to have uh ice cube perform at your wedding or you want to go backstage you want to get married at the taj mahal like any kind of thing like this um uh like high-end concierge service okay like he just makes shit happen and he's really connected he's from ireland he was a bricklayer in ireland and like his way of thinking is really unique and fascinating. You'd like him. He's here in LA. Damn. I'll have to introduce you. Hell yeah.

Yeah, great guy. That's why I just ran into him at LAX the other day. He was like, I didn't really know that much about him. I just read his book. I was like, let me have him over. Great guy. Yeah, that's awesome. There's some other surprise guests.

I'm trying to think who else you would really like. I'm drawing a blank right now. Well, I ask that because for me in podcasting, it's been similar to you in training. And maybe it's the same for you in podcasting as well. But it's like you meet a great guest and you hit it off. You have a great podcast. It does well for that person.

So it feeds both people. And then that guest will lead you to three or four more awesome guests. And then each one of those, like we had Chris Bell on, he's given me four fucking amazing people that are all super close now. Totally. You know what I'm saying? So like, and then those people give more, right? So it just feeds itself like a pyramid.

Almost like a shitty pyramid scheme, like an MLM. Yeah, no, 100%. But they're constantly, you know, like you have a great guest and they're like, fuck, that was an awesome show. You know who would be great for your show? And they fucking feed you more guysm you know but like yeah no they're constantly you know like you have a great guest and they're like fuck that was an awesome show you know it would be great for your show and they fucking feed you more guys you know absolutely yeah that's happened with some of the wwe guys that i've had on where uh some of i was friends with before some i wasn't and then some you're just blown away right like you know who cesaro is okay so cesaro that was the first time we met we did the show now we become friends but based on Cesaro's on-screen character, I had a prejudgment of what he's going to be like.

Even though my friend Becky and other people told me, like, Cesaro's the best. Like, you just don't know, right? Yeah. Cesaro comes over. We hang out for four hours. Before we even film a show, we're just talking. We're talking. And then we do the show.

We're talking for another hour. And we are just crying, laughing. And he's just such a great dude. So then he kind of, you know, said the same to other WWE guyswe guys like you got to go on jay's podcast it's awesome so that kind of experience is great yeah that's awesome brother yeah uh chris actually wrote for wwe i didn't realize this because you know he does documentaries and i love his documentaries but he was like yeah i was I was a writer for Vince and we're riding around a limo. It's me, Vince and Hulk. And I was like, get the fuck out of here.

Are you kidding me? It's just crazy to think about shit like that. Yeah. You know, well talk. I mean, you asked me a great question that I really appreciated was how has my training changed now since I was a fighter. And obviously anybody who stays in the game long enough, there's an arc to how you get into stuff. And I know that you, you know, I think a lot of people that get into fitness, especially if you're over the age of 30, we're heavily influenced by bodybuilding magazines coming up training splits, you know,arem Charles, 21 inch arm routine. Darem Charles.

Yeah. Darem to grow. Yeah, yeah. Oh, that's such a great name. It's funny. I got to use that because I have a friend. He's my age. And we all just jokingly breaking each other's balls about being old school meatheads.

We'll pull out names like Bob Paris and Sean Ray and stuff. I forgot about that. That was a good one. He's a good one, right? He had some fucking guns. Yeah. and stuff i forgot about that was a good one he's a good one right he had some fucking guns yeah um but you know like that that kind of was the influence and the impetus for people to really get into it and i have hella gratitude for that like we just bought a fucking there you remember the famous pic of arnold on venice beach and he's looking over at franco and franco's franco colombo's hanging upside down on a pull-up bar with his feet on the pull-up bar

doing a little lat spread totally that's the best right so i just got that on a hoodie for tosh at one of these little custom venice shops yeah but um so i have hella gratitude for that even though when i think now i think one of the biggest shifts for me has been training movement not muscle groups right um because that translates to sports athleticism uh athleticism um and and more rehab and healing, right? So like how we actually move better, that translates. So how has training changed for you from the original impetus of getting it in with fitness and to where it is now? Yeah, probably similar to you, same thing. Like it was all bodybuilding and all splits at the beginning for a long time and then i went through just a a journey of eventually what got me away from that was the old stuff in the back of iron man magazine i got i was able to get some um there was a site bill

hinburn was the guy's name and he started this site where you could buy all the old 1900s stuff like saxon and hackenschmidt and then even the stuff from like the 60s and 70s like anthony totillo and john mccallum are these like books or like actual equipment like the old the the single made welded bar no like strong man single it on and i'm fucking you know he's doing the one arm snatch yeah i would love that one of those but uh no just kind of learning some more of that kind of stuff so i started doing that and and those but uh no just kind of learning some more of that kind of stuff so i started doing that and and the way it's evolved now like i got into um you did the same thing i think like a west side phase for a while right yep conjugate method yeah for a long time that's how i trained a lot of my athletes we would have a heavy upper body day a heavy lower

body day and then a speed and a rep day and then like more of a strongman based day was day four i like that and uh we did that for years and over time i would you know continue to make it a little bit safer a little bit safer but um nowadays it's really more like you said um you know there's still a focus on strength and hypertrophy or whatnot but i want it to be safe first and foremost i want to think about is it sustainable is it going to help with longevity and you like to do stuff you like to surf you're not you're not still fighting competitively but you're going to be doing stuff right so i i look at everybody like that like i want you to be fresh i want your cns to

be fresh i don't want you to be sore i don't want excessive uh spinal compression joint degradation so i want you to be ready always ready at all times so doing a body part split where you crush 12 to 15 sets for back or chest like that doesn't do that you're always super sore so if you want to go uh swim or surf or play ball the next day like one part of your body's fucked yeah you're destroyed yeah yeah yeah so i i tend to favor more full body workouts or at least like an upper lower splitter i might even combine the two like if you if you say if you say to me hey i like to lift four days a week i might go upper lower full full and something like that but again i tend to focus on exercises where we can do something that's going to build

strength size mobility and stability all in the same thing so instead of having to do like a speed exercise a strength exercise hypertrophy and then spend an hour doing mobility stuff. If we can do a single leg RDL, you're barefoot, we go down in five seconds, then I have you hold, and you're adjusting your position the whole time. I'm coaching you through every second of it. Then we hold it for five seconds in the bottom position. Everything that that's doing, we're covering all that with one exercise.

Yeah. So you're getting your mobility, your stability, your strength your flexibility hypertrophy everything in that so i try to do more bang for your buck stuff like that more controlled movements so like a typical workout might be we start with some uh throws or box jumps and then maybe i'll do a circuit of a push a pull lower body exercise and then finish with farmer's walks or something yeah yeah just Yeah. Just like a basic overall strength. Yeah. I like that a lot. Yeah.

Shit. What was I thinking here? Oh, on that stiff leg RDL, there was, I think the first time I heard of the, that kind of idea that you could build mobility and strength at the same time was from coach some summer Sumner's on the Tim Ferriss podcast.

Okay. The gymnastics guy. Yeah. Gymnastics. Summers or Sum the Tim Ferriss podcast. Okay. The gymnastics guy. Yeah. Gymnastics. Summers or Summers. Yeah. Yeah. And so like,

he would talk about the, the Jefferson curl deadlift, right. You get on a box or a bench and then you have the barbell and you're actually, the goal is to go past your feet with your wrists and it's, and it's vertebrae by vertebrae, like you would in yoga class. Right. But it's a weighted with your legs and it's vertebrae by vertebrae like you would in yoga class, right? But it's

weighted with your legs locked out. And as you do that, you are building mobility. And you talked about it in a way that really struck home with me because it was like, if you passively stretch and I'm holding myself in a stretch, that's a way to open up the body, but there's no strength involved there because the nervous system is shut off you're actually coaching yourself to turn your nervous system off so you can stretch further yeah so now you're more likely to get injured exactly you need to build strength in that end range yeah brother yeah so like getting into that and i think um pavel's dvd god he has so many of them uh relax into stretch where they have like you know like you could just use just the bar on your back with a side trying to do like the middle splits. But, you know, you have your legs out at a 45 or however far you can put them out and then slowly leaning forward into that.

Kind of doing contract, relax. Yep. And just getting into that, you know, like that little oscillating, not bouncing, but like, you you know contract and relax into it and just really like having extended periods of time where i'm stretching but also focusing on mobility in the lift yeah and that's something um jesse burdick does a really good job of i don't know if you ever had him on i haven't fucking awesome and that's the guy who got me into the conjugate method but um he's up in norcal man he'd be great and uh yeah i remember that because it was like he was adding depth to my squat and i was getting significantly stronger at the same time and it was consistent we were very you know

you do all sorts of different shit you know like we had bluetooth squats where we have a um like a buffalo bar or a you know like one of those safety squat bars the ss yoke bar and we're there's no hands and we're doing box squats but our fucking feet are like four inches apart oh wow you know like super close yeah super wide west side style you know like just varying like it was always something different if it was the same movement pattern right so right i like things like that because it keeps it different if it was the same movement pattern right so right i like things like that because it keeps it fresh but then at the same time like let's challenge your depth you know we did um death by deficit deadlifts so we had uh like a two inch mat that

we would deadlift off of and then once we got up to our working weight we just kept adding a fucking two inch mat until our feet could barely fit under the bar right you know with that same weight and it was like oh we'll see if we can get it or not i don't know you know but like keeping tight using everything correctly i think those are those are fun workouts um what do you do for i mean do you do people fucking hate cardio and myself included and i got i got burnt out by it in um i got burnt out by it in fighting because we did so many high intensity intervals but you and i both know like high intensity interval training is one of the fastest ways to burn fat and it also translates to sports well how do you implement um do you implement cardio or is it more i mean for your athletes

obviously it's something they got to work on yeah do you do uh more of a balanced approach where you have maybe a long slow endurance day and then um or do you leave that to the sport itself and then do you get into like a high intensity interval stuff like how do you how do you frame so the answer is yes all the above yeah so um first of all I'll say to, to, to non-athletes, to normal people that you said high intensity intervals, one of the best ways to burn fat. I agree. It's also one of the best ways to burn yourself out by overdoing it. So most people just go high intensity.

Everything's high intensity all the time. And that's not good because our lives are high intensity all the time. Like being on your phone is a stress. Like everything we do is unnatural. Being inside these lights, that's like, that's all unnatural. You're stressed out. You're working too much. You're not sleeping enough. You might be, let's say you're negotiating a new contract. You're breaking up with your girl, whatever happens, those are all stressors. So if everything you do is high intensity in the gym, not a good idea. So I try to limit the high intensity stuff. So I think most people can do three to four high intensity days a week of

everything included, you know? Um, and that's anything that could be weight training. It could be cardio based. It could be just whatever it is. It could be body weight, but if it's high intensity, that's limited for most people even start with three. So, and I like the old Charlie Francis approach of, of, uh, for those who don't know, he was an Olympic sprint coach and a lot of strength coaches. Ben Johnson's coach. Exactly. Amazing.

Yeah. So his thing was high-low. So if you do a high-intensity day, you do low-intensity stuff like tempo runs or whatever the next day. So I really like that as a general concept. So let's say we do high-intensity stuff Monday. Now we might do some jumps or Olympic lifts. That's going to be high-intensity. Maybe we might do some jumps or Olympic lifts. That's going to be high intensity.

Maybe we'll do some heavy lifting. That's high intensity. And then a finisher where you're going to do some of the hit training. Maybe we'll jump on the air dime. Maybe we'll do some split sled sprints, whatever it might be. And I'll always err on the side of doing less and less. You know, that's a better, like that's Charlie's approach too. So, you know, the average person's going in and doing like 20 sprinters.

And that's crazy. Do four to five, you know, average person's going in and doing like 20 sprinters and that's crazy do four to five you know with ample rest in between so their actual sprints yeah so that that's the thing right like if you look at how an olympic sprinter trains they'll do like five or six sprints with five minutes maybe 10 minutes rest sometimes in between and that's their workout but then you have an average stockbroker off the street going in doing 10 times that like no wonder you're getting injured and burnt out yeah you can't go that high intensity with that high volume yeah you got to give one or the other yeah so totally so anything so high intensity stuff is uh speed stuff like i said sprints jumps olympic lifts or lifts above 85 90 percent and then high intensity uh i said sprint so then on the next day like the charlie francis high low is you do

low intensity stuff so for me for most average people i think uh keeping your heart rate at about 180 minus your age for 30 minutes the next day is a great idea now like you i'll be bored out of my mind if i do that on a cardio machine yeah so what i might do is take a sandbag out to the beach hook up a strap behind it and just do a variety of stuff make sure my heart rate's where i want it to be so it's low enough intensity and And we'll drag it. We'll do face pulls. We'll do presses. I make it down and do some like tie sits and some crawls in between. Just a whole variety of stuff. And anybody can do that. Or you can go to the gym and let's say you jump rope, you hop on the airdyne, you do some mobility stuff, like mix it up. Just do something. But it shouldn't be

stressful on your joints. It shouldn't be too heavy of a load and your heart rate should be about that one 80, uh, minus your age. So then it's just a long one. Then that helps you recovery. If you go too hard and too heavy, it screws up your recovery for the next day. Yeah. So I kind of like that approach. Yeah. I like that. Um, I was just talking to Mark Sisson, I think in, I don't know if you read this, but in prim primal endurance there's a guy with the last name maffetone and um he does that you know 180 minus your age and i think it's like zone two training is what you want the bulk of your slow distance longer you know higher volume to be like very low intensity and to think like if you don't have a heart rate monitor or you're not good at simple math, it's nose breathing pace. You're either breathing through your nose the whole time,

or you're able to keep a conversation where you're talking with somebody the whole way. So like the last twice this week, um, I've been fucked my knee up in jujitsu about like 10 months ago. And I've finally still getting to a point where now I can run again and squat proper and all that shit. So we were doing some higher volume distance stuff on the beach. They would run from Venice to Santa Monica, Peering back, but always at a conversation pace. And we're just talking the whole way and it's super easy. And I don't feel exhausted after and money feels great. But like that type of like, it's got to be one or the other. It can't be both at the same time. And if you do both at the same time, that has to be competition. Right. Right. That's like your football game or fucking the race, the half marathon you sign up for, you know, an eight weeks down the road. That's the time where you go hard and long. Right. Yeah. so what uh what has influenced your diet throughout all this because you know training people you come to understand very quickly like i can train somebody beautifully for an hour and teach them all the things and it's the 23 hours they spend away from me that matters the most for inflammation for fat loss loss, for all the things, even cognitive function, energy throughout the day and how they recover. How has that changed over time? So like training, I've

tried every single thing that's ever come out, you know, since like 87, 88, I've been experimenting with stuff all the time. And what I say to most people is because obviously I get it. Like people are confused. Should I be vegan? Should I be keto? Should I do paleo? Should I be intermittent fasting? Like nobody knows what's going on. And even people I know who are really smart, really successful multimillionaires are like, dude, I don't know what to do with nutrition. I'm like, I get it. It's overwhelming. So start with something super basic and simple. Eat real food first and foremost, before you jump on any kind of bandwagon, eat real food that people could have eaten hundreds of years ago like shouldn't come from a box or a bag do that yeah it's got to be a living food not a dead food if it's on a shelf that that doesn't need to be refrigerated it's dead yeah that's a pretty good

rule of thumb yeah totally so if you do that then you can start to you know do that make that a habit then you're like okay i want to enhance my cognitive function i want to sleep better whatever okay so then when can we look at changes like How much are you training? What's your sleep like? What's your stress like? And then we can kind of determine what's your body fat like, how many carbs you could tolerate. If you're leaner and you're training a lot, you probably have more carbs. You'll have a lot more sweet potatoes, more fruit, whatever. If you're at the opposite end of the spectrum, I would probably say don't have any carbs, you know, just limit it to vegetables for a while. And protein, I would say protein suits certainly overhyped.

Like back in the bodybuilder days, I was eating like 400 grams a day, you know, now two and a half grams per pound, right? Yeah. I think that's crazy. I think like the 0.8 is enough or even one gram if you want per pound of body weight, like I'll usually be in there. And then I've myself, I've moved over the last couple years because as you know a lot of research has pointed towards higher fat being better for cognitive function and preventing alzheimer's and lower carb uh inflammation so i've moved towards that that said i i haven't really done

i mean i did keto back in um whenever more ld pasquale had the anabolic diet and stuff like that yep so uh fucking dan duchesne that's the name i haven't heard in a long time yeah that's an og i'm thinking that's like 94 to 96 because i did that for two or three years oh wow so that was early on that was before it really blew up to where it is right now yeah okay so i did that for a while back then and uh like i said the last two years i i've done that but i haven't gotten super low carb i haven't gone back to keto or anything like that i'd still like today's an off day so i might have no carbs today but yesterday i had 200 grams of carbs so yeah i think that's a great rule of thumb for people that are like i mean who was it? There's a, fuck, there's a female in the space

who cured her autoimmune disease. Damn it. She goes from, she has like three tiers of carbohydrate eating. Obviously it's all clean sources, but I think the tier three is under 150 grams. Tier two is under a hundred grams a day. And then tier one is keto. It's under 50 grams a day.

But like knowing where you fit into that and why yeah and then you know when you have when you think of it from an athletic standpoint if i'm on a hard training day like yeah i could fucking get away with more my body's demanding glycogen restoration the muscles and the liver all that stuff i'm not gonna put on fat i'm not gonna get inflammation from it as long as they're clean sources right and then on the days where i'm really not doing a whole lot, I don't need it. Those carbs last. That glycogen is still in there.

If I'm not burning it out, it's still going to be there. Totally. And I think one of the things where people are so overwhelmed and confused, what they don't realize is, I could say a lot of the studies point towards less inflammation and long-term cognitive function and brain health. However, we know that those are not long-term studies function and brain health. However, we know that those are not long-term studies done on people like you and I. So you want to take that with a grain of salt. Like, yeah, I put a lot of weight into that. I get it. It's science, but the rock

has a thousand grams of carbs a day. I don't see him with Alzheimer's and forgetting his name. You know what I mean? So it does depend. Like, I think that's good. Like take it for what it's worth. Okay. But that those studies aren't done with you and I and the rock, you know what I mean? So it does depend. Yeah. Like, I think that's good. Like, take it for what it's worth. Okay. But those studies aren't done with you and I and The Rock. You know what I mean? So it doesn't mean that carbs are going to cause you to forget your mom's name in a week. You know what I mean? Well, and certainly I think with The Rock, like if you look at his muscle mass, his body fat percentage and the amount that he trains, like everything that's coming in, it's going

out. It's going in the right places, right? Yeah. And I believe a lot of it's you know your uh your genetics your heritage you know what your ancestors ate no doubt yeah no doubt have you done any of the genetic testing or anything like i haven't done it yet no i haven't on my to-do list i think that and i haven't done dna fit yet i've purchased it i haven't done it but i've had other people do dna fit and i've looked at it and because they're based in the UK, they tell you a lot more than 23andMe does.

Oh, okay. But 23andMe, if you've done that, you can outsource the raw data to DNA fit for less money. And then one of the things that I like is Dr. Rhonda Patrick on FoundMyFitness will take your raw data from 23andMe and she runs it through her machine learning. And it's like a $10 donation. That's all it is. It's a fucking $10 donation. I'm doing that. Um, when they, when she runs it, it's some of the most important like health things you could figure out about yourself. Like for me and my wife, neither one of us, we don't produce a lot of D3 from sunlight. Okay. And we have whatever the D3 hydrogenase or whatever, the enzyme that clears it out is super abundant in both our bodies.

So even if we have D3, it's rapidly cleaned out of the body. And so from there, we can both get away with supplementing with far higher. And my wife's 110, 115 pounds, just half my body weight. And we can get away with supplementing with pretty absurd. So how much do you use then? I'll do 20,000 to 30,000 IUs a day. She'll do 10,000 IUs a day. And we're still in that 60 to 70 range when we test it with blood work.

Interesting. It's never getting up to 100. Right, right. And I've had people say, you can get to 100 for for a little while and then you want to back it back down. But now since you've upped that through supplements, have you noticed a difference? Like is your immune system better? Yep. We get sick less often. Generally, I just feel good, you know, like, and I don't know necessarily that D3, I don't know if you've read this, but a lot of people say D3 is not even a vitamin now they consider it a hormone with how much it influences the body and the epigenetic system

but um you know we feel better with sunlight like that's a fucking given and there's no replacement for sunlight you know like there's infrared saunas and shit like that and there's some science that they can help with seasonal affective disorder if you you live in Seattle, Washington or the Northeast or we're fucking Finland. But for the most part, you want sun, right? But I think there is something to D3 and positive mood. And I don't know also if maybe it's just better quality of life and what we're doing now with the job and with our relationship and where we're at with our son but it does feel like as i supplement with d3 and higher doses that i just i have a better mood throughout the day too what are some uh another one supplements what are some of the supplements

that you find are like must have critical things that you want everyone to take that you work with uh well you just name one of them i think everybody needs d3 omega-3s uh some kind of multi or mixed green or something like that just as an insurance policy i would say those would be the top three okay uh i like curcumin i do notice a difference when i take that have you tried uh on its joint oil i haven't tried it yet plug plug plug i will try i'll fucking send you out a few bottles of it it'll be great We have 95 milligrams of curcumin per teaspoon. Okay. And it's fish oil plus avocado oil.

So it's super high amount of EPA and DHA with 95. And I think the studies are on 90 mg of curcumin a day will give you, I think like a 400% less chance of getting Alzheimer's, Parkinson's, or dementia. Like it's some absurd number. Like it's critically different with just 90 mg. So in each teaspoon, and I take heaps more than that because I want more of the fish oil, more of the EPA and DHA.

But yeah, and it's for sure our best tasting supplement. It tastes like an orange push pop when you're a kid. Yeah, like something you get off the ice cream truck. It fucking legit nice yeah so i take those uh and i notice when i run out of curcumin i notice it like i that's definitely something that i that i love to take uh and then randomly here and there you know if someone sends me something i'll take it until the bottle is expired or until body's empty bottle's empty but nothing else regularly i don't think okay yeah play with creatine, all that jazz. I've tried creatine a million years,

like a million times for years. Like, so when it first came out, it was popular back in Bill Phillips, like in muscle media. What was that? Phosphogen HP. Exactly. So I was drinking that with grape juice

and I was just getting fatter every day. You got 80 grams of dextrose in it to fucking cram it in. Totally. And then every single thing that came out, like the liquid creatine, the gel creatine, the creatine chewies, or you got to take it with, I don't know what else you had to take it with. I tried everything.

I never did anything for you. Don't have it with caffeine. Oh, you didn't think of it? Never did anything for me. Did you get bloated at all? Nothing. Didn't help with strength? Zero.

Are you big into caffeine while you were taking it? No, I never started drinking coffee until a few years ago. Oh, fuck. I wonder. Yeah, I didn't drinking coffee until a few years ago. Oh, fuck. I wonder. Yeah, I didn't drink coffee at all until I finished when I retired from fighting. Now I'm a fucking addict. Yeah, me too. I've taken some time off, but every time I do, it's like I have fucking migraine headaches.

It's the worst drug to come off of. There's a lot of withdrawals. But yeah, they say that they counter counterbalance each other i guess because the adenosine um you know i just never got anything i've liked i've like creatine in the past but i and it helps with strength and like explosiveness the way that the way the science shows but um there is there is a threshold if i've been on it for longer than two weeks or if i'm doing like a loading phase, which is total bullshit also, then I will get bloated and I don't like carrying the water weight from it. But the reason I ask is

because, you know, Greenfield and some of these other people, they're, they're calling it a nootropic because anything that influences ATP, you know, with the most abundant places in the body for ATP production or the heart and the brain, because we have the most amount of mitochondria there. So anything that would influence more ATP from the mitochondria is going to be in those two organs. So it should help with cognitive function and cognitive energy. And I just think of it in terms like that because I'm always, that's why I got into keto. I'm like constantly looking for ways to improve cognitive function. So I wondered if anybody was playing with that. Yeah, I've always just been like i

think one of those rare creatine non-responders have you uh fucked with beta alanine at all a little bit that was like one of those things where a company sent me a bottle okay used it and then i just never use it i've i love it we have uh i'm drawing is that the one that makes you tingly yep yeah yeah so we have one that's um it's time released and their tablets. And so it's less tingles. I don't get tingles at all from it, but, um, yeah, like that really does help with endurance. Okay. Major. Yeah. Those are good ones. Yeah. Um, I mean, I, I like, um, uh, what's the Cordyceps product that I'm thinking of? Yeah. Yeah. That works for sure. Like I've used that, uh, when you guys have sent me stuff, I love that. I love alpha brain. Um,

but again, I'm just not like the best supplement taker. Like I'll just take a few things once in a while. And then I forget to like, like if I go away for a week, I bring a huge bag of pills and I forget to take them every day. I don't know why. Like if they're in my cabinet and I open them and put on my hand, I take them. I go away. I always forget to take them every day. I don't know why. Like if they're in my cabinet, I open them and put them in my hand, I take them. When I go away, I always forget to take them. I think once you find balance in your training and you're eating really clean, that supplements are a nice addition to round it out, but they're not necessary because you are getting the vast majority of what you need from your diet. People have this idea when they get into their own health and wellness that supplementation will fix a shitty diet

or a lack of sleep or overtraining. And that never works long-term. It might work in the short term for a little bit. You know, you might feel a bump, but you're paying for shit on credit, basically. Totally, yeah. And then back in the day, I would try every supplement

thinking I was going to wake up jacked out of my mind. You know, that never happened, obviously. Yeah, that's awesome, obviously. Yeah. That's awesome, brother. Well, shit, we're talking about cordyceps. I'm going to try a 30-day reset. Did you ever hear Paul Stamets on Joe Rogan's? So Stamets is like the mushroom guy.

He's one of the smartest mushroom mycologists in the world. Has a TED Talk on six-way mushrooms will save the world. He's a fucking amazing guy. And the sixth way has nothing to do with psilocybin, but he's also well-versed in psilocybin. So he has a 30-day brain reset where you microdose psilocybin, magic mushrooms, and you take it with every day for 30 days. Now, Dr. Jim Fadiman, who wrote the Psychedelic Explorer's Guide, he states, you want to take a psychedelic every fourth day if you're microdosing because anything more often than that, your brain will start to downregulate it. You won't feel anything.

That's what I thought. Right? Exactly. Stamets' argument is that psilocybin increases neurogenesis, so extra new brain cells in the brain, new neuronal connectivity that's already backed by science. And he's saying, if you take it daily, you won't feel it after a few days, but it's still working on the brain. So I think it's 100 milligrams a day. It's like a 10th of a gram, which you might only feel on day one. And then 500 milligrams of lion's mane, which is great for the central nervous system in the brain. And then I think 500 milligrams of lion's mane, which is great for the central nervous

system in the brain. And then I think 500 milligrams of cordyceps sinensis for ATP and mitochondrial function. But that's a 30-day program. So I'm going to try that with my wife at some point this year. Oh, man. Let me know how that goes. Yeah. I'm pumped. I have a friend of mine who's doing, and I'd be interested in trying this too, who's doing quarterly, every 90 days, a small dose of mushroom to kind of just work through some stuff. And she said that for 90 days after that, her anxiety, her stress is always way down. Like, it's harder for her to get mad and angry and stressed out. And it's kind of like keeping at bay some stuff that she had going on and whatnot.

Yeah. Well, I think it's good to like keeping at bay some some stuff that she had going on and whatnot yeah well it's i think it's good to check in with yourself you know like it's good to have those check-ins and certainly uh a daily practice some form of meditation and things like that and i want to ask you about that in a second um but the deeper work where you actually can dig through some shit yank the curtains back and take a look at what's going on inside. I think that's where the plants really help because it's like, I might be hiding stuff from myself on how I really feel about a situation or, you know, I feel anxiety, but I can't really source where it's from. And then it's like, oh, I have a fear of losing my job or I have a fear

my wife will leave me or I have a fear, you know, whatever, fill in the blank. And to be able to see where that is to shed light on it and bring awareness to it really is what evaporates the fucking thing. Right. Yeah. What, you know, what practices do you have for clearing your head and calming down? And cause you're, you know, I mean, a guy like you or a guy like Aubrey that has so much going on, there has to be that kind of balance of how do I get my mind right? So how do you get your mind right? Yeah. So I do meditate. I used to meditate without fail. I probably had like a seven-year streak where I was 30 minutes a day every day. And now it's down to two five-minute sessions,

which is probably not good. Like I know Russell Simmons or someone would yell at me like, that's not good. It means I probably need more meditation, but I still get that in. I use the Holosync app. I started with that. I started with that too. That was the first, my first foray into binaural beats. And I don't know if you've ever heard the guy, his name's Bill Harris. Do you like him? He is. Yeah. He was on Greenfields. He came across like the head of an MLM scheme. Like he was. Totally.

He was very. I talked to him a couple of times and that was what I got. Like business doucher, but his product fucking works. Right. That's all that matters to me. I don't give a shit what your personality type is. Like his product fucking works. It still works.

I still have it on my phone. Yeah. Yeah. So that's a go-to for me. I tried using Headspace, but I wasn't a big fan of that one. like yeah his product fucking works it still works i still have it on my phone yeah yeah so so that's a go-to for me i tried using headspace but i wasn't a big fan of that couldn't get into that either yeah yeah and uh i go to the float tank once a week i have a standing appointment 52 weeks a year so i spent two fucking amazing how long do you go 90 minutes two hours oh two hours yeah i got one right up here on the boardwalk been to that one no i gotta check it

out because we've you know i just did i just did a float um my wife got me a float for christmas and so i finally did a 90 minute float out in austin on 50 micrograms of lsd with ketamine nasal spray it's the first time i got to combine the two and what's what's cool is uh dan's gonna get me going on the rabbit hole for a second what's cool is john lilly the guy who invented the float tank uh-huh he he was a medical doctor who was funded by the navy and was getting pharmaceutical lsd from sandos labs where albert hoffman had created it pharmaceutical grade he would inject 300 micrograms intravenous wow and then jump into a fucking float for 10 hours holy shit and fucking trip balls like ayahuasca DMT level for 10 hours and he has 20 trip reports that he and

he wrote these completely out like like they're the most detailed trip reports I've ever seen because they were for the military he was writing these out for the military and um there's a book called center of the cyclone which is awesome and it's awesome in the sense that it it teaches you what's possible like oh there's some shit like if i if i can leave my body and if there is something spiritual it shows you like like there is there is a way to get there you know like there's many ways to get there but and then once you're there you can fucking run into some really fantastic shit you were just unimaginable right so he was he was a fascinating dude and then he um i think he had experimented also funded by the navy with giving dolphins lsd oh yeah yeah and then later um he really got into ketamine in the float tank.

And he would do like a ketamine drip. He was one of the first guys. Obviously, that's huge now in depression. Yeah. And it's legal. You can go to plenty of places. I know there's some out here in Santa Monica that a lot of people have gone to for the ketamine treatment for depression.

But he would run that in the float. So I was like, let me fucking combine the two of these and see what happens. And it was awesome. Really? It was super deep uh one of the most meditative and colorful floats i've ever had you know you close the damn thing and it's pitch black yeah and it just went into like a kaleidoscope of blue like ambient light it was beautiful yeah yeah so i haven't gone to that that level. I went for a year straight because I wanted to get good at it. And then now I only go with an edible.

I'll take like five milligrams before I go in. That's perfect. And it's great. I get so much more out of it with that. Yeah, I think. And then Rogan's big into that. That's one that I haven't tried. I've tried mushrooms, acid, ketamine now with acid.

I have not done cannabis. and i think we were talking about that when i went on your show that cannabis for now it's it's funny because i was here in cali when it went recreational yeah i was in vegas when nevada went recreational and now i live in texas where it's fucking never going to be recreational yeah but um i think ayahuasca really toned down my tolerance for cannabis. Okay. So if I have like the Jambo spray and those guys are out of here, it's a one mig spray. If I mess with that at one or two pumps, I feel great.

Okay. But if I get above five milligrams, I'm fucked. Really? Like I cannot quiet my mind. The negative chatter, the paranoia, the anxiety, it's no good. Yeah. Yeah. No, but that no good. Yeah. Yeah. No, but that's huge.

And I've had crazy breakthroughs. I figured shit out about myself in there, business problems, things that I couldn't even solve. I was like, I can't figure out how to do this for weeks and weeks. I go in there and figure it out. And then one day I came home and I was freaking out. I ran into my wife, Jen, and I rattled off these five names. And she's like who

is that what are you talking about and i go those are the kids that used to beat the shit out of me and make fun of me and threw me threw me in the lake and at a birthday party threw me in the pool and i was like and that's why i did this this and this and that's why i've had this chip on my shoulder it was crazy and i couldn't like if you paid me i couldn't think of those kids names yeah for all those years because i kind of blocked it out and kind of suppressed it, you know? I think that's one of the incredible things about the float is that, you know, even if I meditate in a dark room that's completely quiet, it could be pitchy. You could go to a fucking cave and you have memory foam underneath your ass, but if you're still sitting upright, you have gravity. Right.

You have to stack your bones properly. Yeah. You can get tired you could be tight when you try to get into that position if you haven't done yoga or some type of body movement to open up any of these impingements and you know getting into that like you're you're still dealing with the elements and there's information constantly streaming in a car drives by yeah uh you know you hear somebody talking in the background just outside your door shit like that and you get in the float tank it's dead silent yep the temperature's set to skin temperature so after a while your fingers

feel like they're all touching one another then you can't feel your arms or your legs anymore you're just a floating fucking head yeah you know yeah it's such an amazing thing but without any with when the brain doesn't have any external stuff coming in it really can dive deep into creativity yeah unpacking trauma all sorts of cool shit yeah i mean dude something as simple as traveling does that you know like when you're in your home base and you have work and everything you're stressed out like just traveling even if i have my laptop my phone i always have new kind of thought processes just driving around but especially if you take a trip like last year went to iceland and montana both trips i didn't have my phone and that was meditated for like a week straight you know i was like dude i feel amazing like my anxiety was down like what were

you doing in montana did you go hunting no both we just went and just hung out we were just we were in glacier and just chilling and both trips i i was totally unplugged and oh my god amazing in uh finland was it the other iceland iceland in iceland did you do any of the fucking ice plunges and uh yeah saunas yeah yeah it's so big in those nordic countries like it's, we're just now figuring that shit out. It's like, that's an important deal. Iceland was an amazing, have you been? Amazing trip.

I'd recommend it. And I didn't even have it on my radar to go. My friend was going. He told me about a week before we went. And I was like, I should go. He's like, yeah, come. So we just hopped on. It was great.

That's awesome. Yeah. So talk business now. Obviously, you have the podcast. And it's funny because when i got into podcasting i was thinking like i mean everybody everybody looks at rogan as like the holy grail and they're like you know like i guy makes 15 fucking grand per sponsor per episode like that shit adds up at least that much you know i was gonna say i think it's a little more

it's like that's like what 75 grand an if he's got five sponsors, you know? And he's doing five a week. So you start doing math like that and you're thinking like, oh, this is how I'll pay all the bills. But I remember getting into podcasting and then I met Aubrey before I started working on it. And I only had a podcast. It was after I was fighting. And I had good sponsorship. So it was like still kind of in that mindset.

And he was like, well, that's's cool but what else are you doing and i was like um i'm not really i don't have anything else you know and he's like do you write do you want to write a book like what are you and i was like no not really yet you know maybe i'll learn and he was like so you're just doing the podcast and i was like yeah and he's like you got to use the podcast as a tool for whatever else you're gonna do and i and i on MindPump and they were telling me like, look, sponsors are great. They can help pay the bills. They can, you know, if you have monthly income coming in, you can kind of set that to outsource. Like this is where it'll help with the rent.

This is where it'll help with whatever to bring in new stuff to the studio or to fly guests in. But it's what programming you give to people your intellectual property that you sell then they do a lot of programming i think they have one called maps yep that you know it's like a hundred dollars a month but i mean if you have 10 000 people sign up for that that's a fucking grip of cash coming in each month right and it's just your intellectual property it's a a service. It's not goods. You don't have to move anything. It doesn't cost you anything other than time. What are some of the, and we talked about this before, I think before the podcast about some of the private groups you

have, like mastermind groups, things like that. Talk a bit about the business that you've constructed to go along with Renegade Radio so yeah i mean so like i said at the beginning it was just i owned the gym for 15 years and that was all i did and then i started writing in 2001 and uh i was on the sports specific q a section of elite uh fts okay yeah yeah that's a fucking awesome site yeah and then back then it was pretty good company it was buddy morris who's the brown strength coach. Joe Ken, who is now the Panther strength coach. That's my dude.

That was my coach in college. Oh, I didn't know that. Big house. Big house, dude. I love Joe. Yeah, man. Yeah. He was a big influence of mine too.

Tear system, all that. Yep. Yep. Yeah. The cover of that book is him and Uwe, who was the assistant. Oh, no way. And then Mark Uyama, Uwei he went on to be the head strength coach of the 49ers when joe ken was a strength coach yeah and then now i think ui's with the vikings

but yeah joe ken only coach to win strength coach of the year individual one football and the fucking nfl yeah savage yeah yeah great guy yeah so uh how the hell oh so so it was it was those two guys uh thomas linsky, who was the Steelers strength coach at the time, Martin Rooney. And I think it was me. It was amazing. And so I did that. And that's a good cast to be with. Yeah. Yeah. And then I started selling my own eBooks and online program in 2003. And I literally think there was like six people in fitness doing it at the time. And I was one of them, but I wasn't making a ton of money. I was making a few hundred bucks a month doing that. Then men's fitness did a one

page article on me, had a picture and a link to my website. And for the next six weeks straight, and this is how different the world was back then for the next six weeks straight, I made 300 bucks a day. And I was like, holy crap. Like I'm not good at math, but I know that six figures. That's amazing. So I really started working on, okay, I can't be in the gym 12 hours a day forever. Again, I want to reach more people. I want to have some passive income going. So I kind of figured that out over the next three years. And then in 2006, I really put a lot of focus into it.

And it's been great ever since then. Even though I remained in the gym, I still was making really good money online since then. So there's been that this year actually 2019 is a 10-year anniversary of my monthly uh coaching site the renegade uh strength club okay so we're we're redoing that we're doing like a 10-year relaunch kind of celebration for that which is awesome yeah so um and then then i started the podcast five years ago never thinking i was going to monetize it or anything like that I was just going to kind of do it and have fun. And then, so I didn't take on any sponsors the first two years. And then what's funny is it became stressful because last year the podcast

made more money than I used to make, at least for like my first 10 years training people, you know, working 12 hours a day on the gym floor. So of course, when it starts making money, then it becomes a more serious business. You got to hire more people and take it more seriously. So that's a mistake I made where for 20 years, I had one business. The last few years, I've had four businesses, kind of, and it's become really stressful. And I only really noticed that, I'd say, the tail end, last third probably of last year. I was like, man, this is going to be way too much. It's going to be overwhelming. And it was hypocritical of me because I always tell people, read the one thing at least once a year, read essentialism, do less, practice 80-20. And I was getting away from that,

which I think as a business owner, entrepreneur, anyone, we all know a lot of cool people. We have a lot of cool opportunities. We see this guy doing that, Aubrey's doing this, and this guy's doing that. We're like, I should do all these Yeah. And then what's really dangerous is when you have a little success in doing one of those things, you're like, oh, I could be as good as the rock at this or something like that, you know? Yeah. And the reality is I can't, I realized that like, and I'm happier when I do just one or two things and trying to do a million things. And some of the things you don't have to monetize. I think that's a mistake that I made in people. A lot of people I've noticed make like, I'm good at this. So I should make it part of my

business. I should corporate this and I should monetize that. It's like, uh, maybe just make that your, your passion or your side project or your hobby or something you do with friends. You know, like I think nobody knows more about old school hip hop and lyrics than I do, but doesn't mean I should write a book about it or teach a college class on it, you know? And I was kind of doing the equivalent of that. And then advice I give to people that are starting a new podcast is – so I was at some kind of business event recently in November. And there was a podcast roundtable. And I was sitting there and a bunch of new podcasters was saying, should I do this?

Should I do that? And what I was saying to new guys, like if you don't know a lot of people and you don't have a good following, you're not connected. I wouldn't just do what we're all doing and having guests on. It should just be your audio content. So if you write a blog, like I don't have you as guest posts of Monday and Aubrey's the Tuesday guest posts and Luke is writing the guest posts and then Joe DeFranco is right like it's just me you know what I mean on your YouTube channel it's just you so why not make that your audio content so I tell a lot of new new podcasters and even my like my friend Luca was cracking up because this dude was like yes I want to do this and what I told him was like make it your audio content five days a week I would do a 10-minute show and you just teach

something like how to squat or how to build muscle or how to reduce inflammation those short podcasts are fucking blowing up right totally yeah and i'm not doing that shit but i think they're fucking but i think people should do that because again it just doesn't make sense like why jump in and do the same thing that everyone else is doing especially if not a lot of people know you don't big following and uh so the guy's like oh yeah that's great when will you come on and i go dude i'm not coming on. Nobody should come on. You're not listening to what I'm saying. It's just you. Did you just hear me?

Yeah, yeah. When are you going to come on? I just need you for an hour. I said 10 minutes. I said you're not having a guest. Yeah, yeah. Oh, that's fucking great. Yeah.

So you got all this stuff that you're talking about business-wise. What do you have coming out that you want to tell people about and get the word out about? Just really, like I said, Renegade Strength Club, we're working on just ramping that back up for the 10-year anniversary. That's it, really. Nothing. No, I'm trying to scale back stuff. Like you mentioned, I have the higher-end business and life coaching mastermind group that I run. Love doing that. Last year, we did 10 events. This year, I'm cutting it back kind of business and life coaching mastermind group that I run. Love doing that.

Last year, we did 10 events. This year, I'm cutting it back to four or five because it was too much. Yeah, that's what we're doing with Fit for Service, which is Aubrey's year-long mastermind group. Yeah. Just quarterly events where we meet up. And a lot, you know, like every day we're on Instagram. We do Instagram Lives once a week. He has monthly phone calls on Zoom personally, you know, that he's with,

and there's four coaches in the group, but it is like, let's not bite off more than we can chew with this. That way people get what they're paying for and they get value from it. But neither, neither him or I are just fucking overrun. Cause there's other shit going on, you know,

like there's still on it. There's still, there's still the podcasts. There's still travel podcasts there's still travel there's still family life there's still so much more yeah you know 100 and i think i need to take my own advice that i give to other people is like you got to do what you're most passionate about what you love the most not stuff that drains you if you can only do one thing what would it be and i've kind of had these signals recently where that was drawing me back to that you know when

just the universe is pointing you in a certain direction. Like I was in a couple NFL weight rooms recently and just different things have happened. So backstage the other night at Monday Night Raw, I'm in the Phoenix Suns weight room working with one of the WWE guys. And I missed the whole show. And so a couple of my friends whose names you'd recognize come in. Some of the wrestlers are like, bro, the show's over. Everyone's leaving the building. We're going to and i'm working i'm working with this i'm sweating i'm so into it i'm teaching them the role of like the big toe and the squat and i'm aligning

his spine and stuff like that and i'm adjusting his subscap and i'm like this is what i love doing so they're like i'll find you guys later don't worry about it and then then afterwards they all said to me like dude that's your one thing like that's what you should be doing yeah that's why i know i gotta trim and like scale back on some of the other stuff. Yeah. That's awesome, bro. Well, where can people find you online? Where can people find, obviously, Renegade Radio Podcast.

Yeah. Jay.fit, J-A-Y.fit. We'll send you to my main website and then Jay Ferugia on Instagram. Fuck yeah, brother. It's been excellent having you. Thank you. Thank you, man. I appreciate it.

Thank you, brother. It was awesome. Hell yeah. Thank you guys for listening to the podcast with my man Jay Faruja if you guys digged it

which I think you did hit us up let us know what you think and as always 10% off all supplements and food products at onnit.com

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