The Jay Ferruggia Show

Sam Miller is a best-selling author in the field of nutrition and metabolism with more than 15 years of experience as a health, fitness, and nutrition coach. He's a certified nutritionist and licensed, board-certified health practitioner who has been a content contributor for Muscle Intelligence, T-Nation, and Elite FTS (to name a few). Sam has an uncanny ability to dissect complex concepts into simple, strategic methods for transformation. And today, he's giving you a masterclass in macros, metabolism, and functional health. Get your notepad ready! What are the 2 main pillars of metabolism, and how do you regulate them for peak performance? [16:07] What is your grip strength trying to tell you? [25:35] Should you be eating for aesthetics or longevity? [34:07] Do you need to stop tracking macros? [46:18] 3 simple ways to improve your gut health. [1:02:32] What does optimal hydration look like? [1:26:26] Overrated/Underrated: Bloodwork? [1:34:30] Sponsors Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY to save. AG1: A high impact blend of a multivitamin, minerals, probiotics, and more to improve your gut health, immunity, and boost your energy and recovery. Go to drinkag1.com/jay to get yours today. Onnit: Alpha Brain is the ultimate way to get in the zone. Promote your cognitive functions like memory, processing speed, focus, creativity and more. Go to onnit.com/renegade to save 10%. More from Sam Podcast: Sam Miller Science Coaching Program: Metabolism School Book: Metabolism Made Simple

We all have different definitions of success. But successful people tend to share a lot of the same qualities... They carry themselves with respect and integrity. They approach life in a way that elevates themselves, and everyone around them. The list goes on, but the point here is that "success" isn't the result of some gene that certain people have and others don't. Success comes down to the choices you make. And I want you to become the most dominant, most bada$$, most successful version of yourself. So today, I'm giving you the keys that are sure to help you unlock new levels of success across all areas of life. You're writing your own eulogy - what will it say when you're done? [0:22] 4 simple ways to guarantee more success in life. [4:18] Sponsors Organifi: Awaken your senses and supercharge your motivation without the crash, jitters, or negative side effects. Go to organifi.com/renegade to try Peak Power today. Blokes: Every man over 40 should be getting comprehensive blood work done every 6 months to maximize health and performance. Blokes is where to go. Check it out at blokes.co/jay.

Bryce Henson is a fitness expert, coach, author, inspirational leader, and CEO of Fit Body Bootcamp - the world's fastest growing fitness bootcamp franchise. In today's episode he's sharing his passion for fitness and dropping knowledge that will help you grow your business, overcome addictions, and find success in all of your endeavors. Why is fitness the foundation for success in all areas of life? [7:11] How you can use the powers of purpose and accountability as a cheat code for success. [17:58] A reminder that you too can find beauty in the darkness. [31:25] What is confidence? And how do you generate more of it? [42:42] What are some keys to overcoming addiction? [48:35] What separates the successful business owners from the non-successful? [57:45] Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%. Organifi: Awaken your senses and supercharge your motivation without the crash, jitters, or negative side effects. Go to organifi.com/renegade to try Peak Power today.

I've cracked the code to getting lean. And it doesn't include MetCon, AMRAP, or any type of circuit training. In fact, you can get lean without any cardio. ... Although I don't recommend it for optimal health. So how should you train to lose fat, build muscle, and optimize your health? Listen and learn: What's the minimum effective dose of cardio? [4:42] Are there benefits to ladders, AMRAP, or MetCon? [8:45] How to build better athletes or become more athletic yourself. [14:40] Why you should stop doing CrossFit (or never start). [25:53] When's the ideal time to shut off screens before bed? [30:10] What training advice would I give my younger self for better gains? [32:24] Is there a smart way to bulk and cut? [38:39] Why I no longer rage against the machines. [44:48] Sponsors AG1: A high impact blend of a multivitamin, minerals, probiotics, and more to improve your gut health, immunity, and boost your energy and recovery. Go to drinkag1.com/jay to get yours today. Cured Nutrition: No jitters. No caffeine. No crash. Just clean and clear brain energy for lasting, unbreakable focus. Go to curednutrition.com and use code RENEGADE to try RISE today and save 20%.

Don't call it a comeback! Your boy is back in Cali, fired up, and a million times happier than I've been years! If you've ever listened to the show, you know that who you choose to surround yourself with is the most important thing in life. And I've reminded myself of that over the past week. So listen up as I'm sharing some of that with you today. And of course, I'm dropping the knowledge you need to become your strongest, most dominant, most elite self. Listen and learn: Is fasted training problematic? [8:19] How old is too old to put on size? [11:43] The truth about the negative people in your life. [14:13] Why you're not ready to start your own business. [24:14] Are fitness trackers doing more harm than good? [25:36] Should you be supplementing with fish oil? [29:08] How to separate yourself from the rest as a personal trainer. [32:03] Sponsors Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY to get 20% off your order. Blokes: Every man over 40 should be getting comprehensive blood work done every 6 months to maximize health and performance. Blokes is where to go. Check it out at blokes.co/jay. BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%.

The decisions you make impact more than your income, physique, and relationships. They have a powerful influence on your mental state. You may think that keeping your mind on point is the result of some eternal morning routine or list of boxes to check. It's not. It's as simple as a few choices each day. So what are the 13 commandments of a razor sharp mind? Find out, and much more, in today's Q&A: What does my nightly routine look like? [10:30] Is dealing with fatigue in favor of hypertrophy worth it? [14:13] Who's the G.O.A.T.? [16:04] What's on my grocery list? [24:55] This is the ABSOLUTE best way to train! [27:40] How do you prevent grip strength from being a limiting factor? [28:23] What would I do if I was single, in my 30s? [29:20] What are the 13 commandments of a razor sharp mind? [32:43] Sponsors Cured Nutrition: No jitters. No caffeine. No crash. Just clean and clear brain energy for lasting, unbreakable focus. Go to curednutrition.com and use code RENEGADE to try RISE today and save 20%. Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY to get 20% off your order. Mentioned in this episode Blokes: Every man over 40 should be getting comprehensive blood work done every 6 months to maximize health and performance. Blokes is where to go. Check it out at blokes.co/jay.

A simple tweak to my fat intake led to me getting lean for the first time ever. This same adjustment is getting my coaching clients results like this. Could fat be the key you're missing too? I'm giving you a simple way to find out, a few tips to improve your business, and much more, in today's episode. 5 ways to bulletproof your lower back. [0:58] How to unleash your 2 most impactful superpowers. [4:18] Are low fat diets dangerous? [12:02] The one skill that will drastically improve your business. [21:06] Do delts respond better to higher reps? [33:01] How you can use my tattoos to level up your life. [35:02] 10 books that should be in every man's library. [44:20] Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%. Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY to get 20% off your order. Onnit: Alpha Brain is the ultimate way to get in the zone. Promote your cognitive functions like memory, processing speed, focus, creativity and more. Go to onnit.com/renegade to save 10%. Mentioned in this episode Top 10 Ways to Reduce Anxiety

You're doing yourself, your family, and every f*cking person in your life a disservice if you're not inspiring and uplifting everyone you come into contact with on a daily basis. It's your responsibility to elevate your life. Your responsibility to walk into a room and change the energy. It's on you to be the man that people look at, and aspire to be. But how do you do that? I've got you covered in today's episode. I just superkicked a... tripod? [10:37] The one thing I will never understand. [15:14] 5 remedies for shoulder pain. [16:47] What to do to fix your broken metabolism. [19:15] Dr. Jay - Relationship Guru Extraordinaire. [23:10] Flip your addictions, and make them your b**ch. [36:16] Sponsors AG1: A high impact blend of a multivitamin, minerals, probiotics, and more to improve your gut health, immunity, and boost your energy and recovery. Go to drinkag1.com/jay to get yours today. Blokes: Every man over 40 should be getting comprehensive blood work done every 6 months to maximize health and performance. Blokes is where to go. Check it out at blokes.co/jay. Cured Nutrition: No jitters. No caffeine. No crash. Just clean and clear brain energy for lasting, unbreakable focus. Go to curednutrition.com and use code RENEGADE to try RISE today and save 20%. Mentioned in this episode How to alleviate shoulder pain

There's one exercise that you should be doing every week of the year. It'll strengthen your lower back, abs, and glutes while improving your posture, grip strength, balance, and coordination. What is it? Find out, and much more, in today's episode... 3 ways to strengthen and bulletproof your lower back. [7:36] What's the best way to approach cheat meals? [11:14] When is a 5-day body part split effective? [18:39] Why including deadlifts on a pull day isn't always a good idea. [23:40] Should you be eating fewer carbs on cardio days? [25:10] This is the most studied, and proven, supplement on the planet. [28:07] 4 keys to naturally boosting testosterone. [31:05] Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%. Organifi: Increase mental clarity, brain vibrance with this specialized blend that's formulated with ingredients proven to promote stimulation in learning, memory, and focus. Go to organifi.com/renegade to try Pure today. Mentioned in this episode Lucy Rice 'N Grinds (Coupon Code: JAY)

There's a simple decision that forced me out of my comfort zone, crushed my self-limiting beliefs, and helped me build the body, mindset, and life I desire... I'm sharing it with you today because it's one of the most important decisions you'll ever make. One that will level you the f*ck up and put you among the crew of men who are getting jacked, adding figures to their bank accounts, and becoming unstoppable across all the domains of their lives. It's time you leave average in the past and begin your journey down the path to greatness. So press play, and let's get to work... One of the biggest training mistakes me over 40 make. [6:19] A simple approach to warm up sets. [9:42] The minimal effective dose for hypertrophy. [14:30] How to stick to your diet while traveling. [17:09] Are hip thrusts overrated? [25:25] The key to building self-discipline. [29:40] Are there anabolic benefits to healthy fats? [33:40] Is mind-muscle connection bullsh*t? [34:51] Sponsors Blokes: Every man over 40 should be getting full-panel blood work done every 6 months to maximize health and performance. Go to blokes.co/jay to get started today. Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY to save. Mentioned in this episode Rice 'N Grinds (Coupon Code: JAY)

If you have a lagging muscle group, your training may not be the problem. Chances are, it's not your diet or recovery either. "Then what's the problem, Jay?! Why won't my f*cking (insert body part here) grow?!?!!!" The answer may surprise you. Find out what it is (and a few other mistakes that are keeping you fat and weak) in today's episode... The shocking truth about higher frequency. [0:35] My Top-5 ab exercises. [7:45] What's the best training split for recreational athletes? [10:52] Best exercises for training legs at home with minimal equipment? [16:51] The common mistakes that keep you fat and weak. [17:50] Should you be worried about... your boxers?! [26:13] Allow me to reintroduce myself. [32:40] What's the secret to a hard, dense-looking body? [38:48] Ready to transform your physique, elevate your mind, and upgrade your life? Let's see if you're a fit for my 1-on-1 coaching program. Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%. Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY to get 20% off your order. Cured Nutrition: No jitters. No caffeine. No crash. Just clean and clear brain energy for lasting, unbreakable focus. Go to curednutrition.com and use code RENEGADE to try RISE today and save 20%.

Are you in need of a deload week? Constantly swapping out exercises? Should you be? Press play to find out why the answers to these questions are red flags that the way you're training sucks. I'll also fill you in on what you can do to alleviate back pain, make the perfect intra-workout drink, and more... What's the solution for lower back pain? [0:50] Is training for fun a bad idea? [3:25] How do you make the perfect intra-workout drink? [7:03] What separates me from damn near every other coach on the planet? [14:23] What's the deal with leg extensions?! [31:46] Who the f*ck cares what the WHO has to say? [33:07] Sponsors Onnit: Alpha Brain is the ultimate way to get in the zone. Promote your cognitive functions like memory, processing speed, focus, creativity and more. Go to onnit.com/renegade to save 10%. Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY to save. Cured: The highest quality CBD to help you reduce anxiety, chill out, and sleep like a baby. Try Zen, and discover what a great night's sleep feels like. Go to curednutrition.com and use code RENEGADE to save 20% on your order.

Expecting to get jacked in your basement with a bar, some dumbbells, and bodyweight is like expecting to win the lottery. Sure, it could happen, but it's not likely... Especially if you're over 40. If you're serious about getting jacked (and not beating up your joints along the way) you need to be training in a fully equipped gym. And if you've decided to create an iron paradise at home, I've got you covered on today's episode. From footprint to profile, these are the machines you need from head to toe to maximize hypertrophy and joint-friendliness, with limited space. You'll also learn how to use rest periods to your advantage, naturally optimize testosterone levels, and much more... The guide to building your ultimate home gym. [0:35] Are rest periods impacting your training volume? [25:11] 5 things to avoid to optimize testosterone levels. [30:30] How young is too young to start training? [36:29] THE hip-hop playlist for your next cardio session. [39:33] Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%. Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY to get 20% off your order. Organifi: Increase mental clarity, brain vibrance with this specialized blend that's formulated with ingredients proven to promote stimulation in learning, memory, and focus. Go to organifi.com/renegade to try Pure today. Mentioned in this episode Blokes: Every man over 40 should be getting full-panel blood work done every 6 months to maximize health and performance. Go to blokes.co/jay to get started today.

Being physically soft says that you're mentally and emotionally soft. It says you can't be trusted. That you're undisciplined and have no self-control. It says you're not an asset... You're a liability. And that, my friends, is unacceptable. Whether you've packed on pounds over the years, or are looking to shed those last few to have visible abs, there are 9 things that you should never do to lose fat. ... And I'm sharing them with you today: The one thing that will keep you fat, FOREVER. [9:10] Why cheat meals are bullsh*t (do this instead). [10:14] Most people make this mistake... And get nowhere. [14:03] Keep this ace up your sleeve. [23:05] You couldn't pay me enough to do this. [27:03] Don't fall victim to believing these myths. [28:17] You need this activity to optimize your hormones, performance, and fat loss. [30:33] Sponsors AG1: A high impact blend of a multivitamin, minerals, probiotics, and more to improve your gut health, immunity, and boost your energy and recovery. Go to drinkag1.com/jay to get yours today. Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY to save. Blokes: Every man over 40 should be getting full-panel blood work done every 6 months to maximize health and performance. Go to blokes.co/jay to get started today.

I'm pulling back the curtain today and sharing with you how my training has evolved over the years, what's been proven to work, and what will likely get you nowhere but frustrated and injured. A lot has changed since I started training in 1986 and I've experimented with countless programs and methods over the years. Some worked and led to amazing results for me and my clients, but others? Not so much. Press play to find out what these past 30+ years of trial and error have taught me, and the methods you should be utilizing and avoiding to get the results you want, faster... A sneak peek into my training evolution: 1986 to today (and some lessons I picked up along the way). [0:24] How much cardio do you REALLY need? [20:15] Beware of this when switching to barefoot shoes. [21:24] Wanna get your question answered on an upcoming Q&A? Follow me on IG @jayferruggia, and keep an eye out for my stories. Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%. Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY to get 20% off your order. Cured Nutrition: No jitters. No caffeine. No crash. Just clean and clear brain energy for lasting, unbreakable focus. Go to curednutrition.com and use code RENEGADE to try RISE today and save 20%.

Today, I'll be giving you a few tips to help you dominate in the gym, office, AND bedroom. I look and feel better than ever at 48. And I've helped countless clients experience the same. Ready to join us in becoming your strongest, most elite self? Listen and learn some of the tools I've used to help men like you dominate well into their 40s, 50s, and beyond... 5 keys to getting lean in your 40s, 50s, and beyond. [0:37] Why more weight on the bar doesn't always equal gains. [5:52] Is there a formula to gauging strength? [14:26] What protein sources top steak and eggs? [15:31] A simple, non-medicinal way to fix your libido. [18:23] Here's how to get the most out of backwards sled drags. [23:48] Doing this simply isn't worth the risk. [25:10] What's the secret to productivity? [28:50] Want your question answered on the next Q&A? Follow me @jayferruggia and keep an eye out for my stories. Sponsors Onnit: Alpha Brain is the ultimate way to get in the zone. Promote your cognitive functions like memory, processing speed, focus, creativity and more. Go to onnit.com/renegade to save 10%. Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY to save. Cured Nutrition: The highest quality CBD made to help you reduce anxiety and inflammation, chill out, and sleep like a baby. Go to curednutrition.com and use code RENEGADE to save 20%. Mentioned in this episode Blokes Phoenix Pro

Nutrition can be a complex subject. But it doesn't have to be. Today I'm breaking down what I eat in a day, whether nutrition labels matter, and a few other tips on how to eat to look and perform your best... What do I eat in a day? [3:57] Do you need to start cooking your berries? [7:31] The PSA you didn't know you needed. [9:08] What's the best way to program a 3-day split? [16:24] Is there a secret to building massive shoulders? [18:30] What's the downside of the Westside conjugate method? [20:06] What's the best pre-workout approach to training in the AM? [21:33] Do nutrition labels matter? [24:51] Follow me @jayferruggia to have your question answered on the next Q&A. And if you're ready to work with me 1-on-1, experience life-changing results, and join a brotherhood of like-minded men... Click here to apply. Sponsors Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY to get 20% off your order. AG1: A high impact blend of a multivitamin, minerals, probiotics, and more to improve your gut health, immunity, and boost your energy and recovery. Go to drinkag1.com/jay for your exclusive offer. BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10 to save 10%. Mentioned in this episode Carnivore Crisps (coupon code: JAY) Paleo Valley (coupon code: JAY) Rice N Grinds (coupon code: JAY)

I'm back with another powerful episode to help you avoid injuries, optimize your training volume, AND get lean. There aren't many "bad" exercises. But there are quite a few that commonly cause injuries. Take it from me, and my 30 years of experience... Getting jacked is exponentially harder when you're constantly banged up. Avoid the struggle, and get the results you're looking for. Listen and learn: 9 problematic exercises to avoid. And how to improve them if you have no other options. [1:28] Why you need to be using BFR bands for sled work. [13:15] My top-3 rear delt and trap exercises. [15:31] The key to optimizing volume and frequency. [21:17] The ideal body fat percentage, and the simplest way to get there. [26:01] Ready to become your strongest, most elite, most bada$$ self? Click here to apply and let's get to work. Sponsors Blokes: Every man over 40 should be getting full-panel blood work done every 6 months to maximize health and performance. Go to blokes.co/jay to get started today. Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY to save. Organifi: Awaken your senses and supercharge your motivation without the crash, jitters, or negative side effects. Go to organifi.com/renegade to try Peak Power today.

Imagine if you could look, and feel, your best... Regardless of your age. No expensive drugs. No social media bullsh*t. No excruciating, 2-a-day workouts. Just tried, and proven methods that have me looking and feeling my best. And that I've used to get countless clients those exact same results. Sounds good, right? Well, I'm giving it to you for free. Press play and learn: The blueprint to warming up for pain-free, optimized training. [00:43] This is why you don't need deadlifts (and why you do). [11:51] The one thing you need to improve your knee health, and grow your calves. [20:17] This is THE implement to build stability, core and upper body strength. [23:04] What's the key to staying athletic and explosive after 40? [27:02] As you get older this drops off... So stay on top of it. [34:27] How do you integrate strength training with sports, AND stay injury free? [36:40] Wanna work with me 1-on-1? Shoot me a DM @jayferruggia and let's get to work! Sponsors: Nootopia: All day energy, clarity, and focus without the jitters and crashes. Enhance your mental performance, boost you immunity, and improve your skin. Go to nootopia.com/jaygenius and use the coupon code JAY10 to save 10%. Cured Nutrition: The highest quality CBD made to help you reduce anxiety and inflammation, chill out, and sleep like a baby. Go to curednutrition.com and use code RENEGADE to try ZEN, and save 20%, today. Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY. Mentioned in this episode: Tib Bar Vivo Barefoot: Coupon Code JAY10 N.O.Beetz

Today, I'm giving you the morning routine that will leave you winning all day, every day. In order to become your strongest, most elite self you've got to start your day properly. Dominate your morning, you'll dominate your days, and you'll dominate your life. I've got you covered here with the 9 keys to winning your day... The #1 rule for daily domination. [0:32] Do this every morning and watch your mindset drastically improve. [4:09] If you're not asking yourself these questions, you're selling yourself short. [8:52] Optimizing your sleep starts in the morning... Here's how. [17:55] What's the key to finding vision and purpose in your life? [20:15] When is the optimal time to train? [22:35] Sponsors Athletic Greens: A high impact blend of a multivitamin, minerals, probiotics, and more to improve your gut health, immunity, and boost your energy and recovery. Go to athleticgreens.com/jay for your exclusive offer. Blokes: If you're a man over 35 you should be getting full panel blood work every 6 months IF you want to maximize your health. Go to blokes.co/jay to get started today. Organifi: Increase mental clarity, brain vibrance with this specialized blend that's formulated with ingredients proven to promote stimulation in learning, memory, and focus. Go to organifi.com/renegade to try Pure today.

Today, I'm condensing 500 episodes worth of knowledge down to 13 lessons that will dramatically improve your fitness, mindset and life. I've learned a lot over the 9 years since we started the podcast. I've grown, evolved, and become a different person. I hope you have too. And I thank all you for listening. Those who have been been with me since day 1, and those who jumped on board somewhere along the way. I truly appreciate it. Join me as we take a look back and I share… What are the biggest lessons I've learned over the past 9 years? [3:12] What do the highest level performers on the planet all have in common? [6:23] What are the 10 most impactful changes I've made since Episode 1? [13:47] Recapping some of my favorite guests, and the power of connection. [34:32] Ready to work with me 1-on-1, join a brotherhood of like-minded men, and finally get the life you deserve? Click here to apply. Sponsors Nootopia: Enhance your mental performance without the jitters and crashes, boost you immunity, and get that glowing, healthy skin we all desire. Go to nootopia.com/jaygenius and use the coupon code JAY10 to save 10%. Cured Nutrition: The highest quality CBD made to help you reduce anxiety and inflammation, chill out, and sleep like a baby. Go to curednutrition.com and use code RENEGADE to save 20%. Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY.

Becoming your strongest self is more than sets and reps. Today I'm going to share a few tips that are sure to elevate your life both in and out of the gym. Ready to look and feel better than ever? Press play, and discover the fountain of youth: What's the best way to eat for health and performance? [2:10] How to look younger and live happier? [8:17] What are the keys to operating from strength and taking back control of your life?[16:47] Ready to work with me 1-on-1, join a brotherhood of like-minded men, and finally get the life you deserve? Click here to apply. Sponsors Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY to save 20%. Nutrition Solutions: Healthy meal delivery, using high quality ingredients like organic produce, grass fed beef, antibiotic & hormone free poultry, & even elk. Go to nutritionsolutions.com and use code JAY. Athletic Greens: A high impact blend of a multivitamin, minerals, probiotics, and more to improve your gut health, immunity, and boost your energy and recovery. Go to athleticgreens.com/jay.

I hear people say all the time that they have a "time management" problem. You don't have a time management problem. You overcomplicate things, entertain bullsh*t, and don't set boundaries... You have a focus problem. But it doesn't have to be that way. Break free of mediocrity, make more money, improve your relationships, and become the man you're destined to be with today's Q&A. Listen and learn: What are the 4 pillars of a meaningful life? [0:45] Are you among the 99% of people stuck in mediocrity? [10:41] 10 actions to build unbreakable mental toughness. [17:43] Ready to make massive changes in your fitness, finances, mindset, and relationships? Click here to apply and let's get to work! ... And be sure to follow me on IG @jayferruggia to get your question answered on the next Q&A. Sponsors Bubs: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY. Organifi: Increase mental clarity, brain vibrance with this specialized blend that's formulated with ingredients proven to promote stimulation in learning, memory, and focus. Go to organifi.com/renegade to try Pure today. Blokes: If you're a man over 35 you should be getting full panel blood work every 6 months IF you want to maximize your health. Go to blokes.co/jay to get started today.

Most men are cool with being the guy who wears a t-shirt in the pool. They've accepted their average, beer-drinking, hotdog-eating, dad bod. But you're not most men. You're the man who takes his shirt off and inspires all the men around to step their game up (and has their wives wishing they were going home with you). The man whose body is a reflection of the dominance he displays across all areas of life. But for the few of you reading this who happen to find yourself in that first category... I can't allow you to go through another scorcher filled with shame and mediocrity. So press play and check out the 5 keys you need to get ripped for summer. Sponsors Cured Nutrition: The highest quality CBD made to help you reduce anxiety and inflammation, chill out, and sleep like a baby. Go to curednutrition.com and use code RENEGADE. Nootopia: All day energy, clarity, and focus without the jitters and crashes. Enhance your mental performance, boost you immunity, and improve your skin. Go to nootopia.com/jaygenius and use the coupon code JAY10 to save 10%. If you're struggling to get the results you want, and are fed up feeling stuck FILL THIS OUT and let's get you where you want to be.

How you show up, the decisions you make, how you make people feel... What you get from life is the direct result of how you choose to carry yourself. And if you're not getting what you want out of life? Take notes. I'm here today to help you double your income AND self confidence. If I started my business today, here's what I'd do differently... [1:11] What are the biggest mistakes most new trainers (and business owners) make? [16:43] The 3 ways for you to become recession-proof. [23:19] How to embrace your flaws, overcome your self-limiting beliefs, and become unf*ckwithable. [28:50] Ready to make massive changes in your fitness, finances, mindset, and relationships? Click here to apply and let's get to work! Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10. Organifi: Awaken your senses, and supercharge your motivation without the crash, jitters, or negative side effects. Go to organifi.com/renegade to try Peak Power today. Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY.

You can get jacked and lean without cardio. I've done it. My clients have done it. But does that mean cardio is pointless and should be avoided? I've got you covered with the answer to that question, and more, in today's Q&A... How many cups of coffee is too many? [0:53] Is anaerobic work necessary? [10:49] What foods are ideal for reducing inflammation? [13:53] Does tempo matter when training? [17:58] How to determine which training split is best for you? [21:37] What's the key to staying motivated? [26:51] Ready to transform your body for good? Click here to apply and let's get started. Sponsors Cured Nutrition: No jitters. No caffeine. No crash. Just clean and clear brain energy for lasting, unbreakable focus. Go to curednutrition.com and use code RENEGADE to try RISE today. Nutrition Solutions: Healthy meal delivery, using high quality ingredients like organic produce, grass fed beef, antibiotic & hormone free poultry, & even elk. Go to nutritionsolutions.com and use code JAY. Blokes: If you're a man over 35 you should be getting full panel blood work every 6 months IF you want to maximize your health. Go to blokes.co/jay to get started today. Also mentioned in this episode @paleochef

I'm back with another powerful Q&A to help you unleash your strongest self! Get those notebooks ready, as my brother John Alvino and I will be dropping plenty of knowledge bombs on ya. You don't wanna miss a second of this one! Listen and learn: Is the Mediterranean diet good for muscle growth? [2:59] How low should your resting heart rate be? [8:32] When is the best time to take an ice bath? [11:33] What does a leg day warmup look like? [15:58] Is there an optimal timing window for pre/post workout meals? [19:32] Should finishers be a part of your training program? [21:16] Which blood tests should you be getting to optimize your health? [27:54] Smith machines... a good option for squats? [30:11] Are you validating nonsense and living small? [31:58] What's the best way to deal with loss? [41:33] Ready to make massive changes in your fitness, finances, mindset, and relationships? Click here to apply and let's get to work! Sponsors Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY. Athletic Greens: A high impact blend of a multivitamin, minerals, probiotics, and more to improve your gut health, immunity, and boost your energy and recovery. Go to athleticgreens.com/jay. Onnit: Alpha Brain is the ultimate way to get in the zone. Promote your cognitive functions like memory, processing speed, focus, creativity and more. Go to onnit.com/renegade to save. Mentioned in this episode Pride Foods Rice 'N Grinds code JAY Blokes

It pains me to see and hear most of the sh*t floating around these days. In fact, I say that 99.9% of the people on the planet are wasting almost every set they do. Wasting damn near every workout. Every dollar of their gym membership. Every second of their time. Look, if you're not training close to failure you're not gonna grow. But what does that look like? It's actually tougher than you think. Find out how, why machines are invaluable, and much more in today's Q&A. I'd rather take up knitting than train like this... [2:07] Why are machines invaluable for hypertrophy? [8:25] What does my current leg day look like? [11:28] Is there a best time of day to train? [26:26] Is 90% lean meat lean enough? [30:08] What are the best exercises for back density? [31:13] Why is tracking sleep so important? [33:58] What are my favorite cardio implements? [36:28] 5 ways to raise your vibration and attract positivity. [40:18] If you're ready to transform your body and mind, click here to apply and let's talk. Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10. Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY. Nutrition Solutions: Healthy meal delivery, using high quality ingredients like organic produce, grass fed beef, antibiotic & hormone free poultry, & even elk. Go to nutritionsolutions.com and use code JAY.

I'm often asked about warmup sets. Are they necessary? How many should you do? Do you need to do them before every exercise? How heavy should you go? How many reps? Should you be stretching? How long should your warmup last? All great questions. The answers aren't always straightforward and simple. In this Q&A episode, I'll walk you through my warmup on a typical push day and give you the information you need to get the most out of your warmup sets. I'll also dive into a few more of your questions such as: How to know if your metabolism is slow and what to do to fix it? [5:36] What's my approach to programming full-body workouts? [10:43] Is there an effective, joint-friendly alternative to chin-ups? [14:43] What are the keys to selecting the right exercises? [20:08] How to get the most out of your warmup sets? [22:30] Looking for an individualized approach to your training? Fill this out and let's see if your a fit for my Renegade Elite coaching program . Sponsors BiOptimizers: An all-in-one solution to improve your sleep, mood, stress tolerance, anxiety levels, health, vitality, and so much more. Go to magbreakthrough.com/jay and use code JAY10. Bub's: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to bubsnaturals.com and use code JAY. Cured Nutrition: No jitters. No caffeine. No crash. Just clean and clear brain energy for lasting, unbreakable focus. Go to curednutrition.com and use code RENEGADE.

I'm back with another powerful Q&A to help you get jacked, healthy, and live your best life. Listen and learn: What are my favorite cable exercises, and what's the one piece of equipment every home gym needs? [0:38] Is there a way boost your immunity and get over sickness quickly? [5:02] What's the key to health and longevity? [7:59] Why I hate barbell back squats. [10:25] Can you train for fat loss? [11:56] What songs would be on the soundtrack of my life? [17:21] How you can make close-grip bench more joint-friendly. [19:16] What's the best way to kill anxiety? [23:02] Ready to hit that next level in your fitness, mindset? Click here Sponsors Nutrition Solutions: Healthy meal delivery, using high quality ingredients like organic produce, grass fed beef, antibiotic & hormone free poultry, & even elk. Go to nutritionsolutions.com and use code JAY. Organifi: Awaken your senses, and supercharge your motivation without the crash, jitters, or negative side effects. Go to organifi.com/renegade to try Peak Power today.

We all want to live longer, avoid metabolic diseases, think clearer, and perform better. Today's guest, Dr. Latt Mansor, is here to help you do just that. As an expert in physiology and metabolism, he consults with elite sport, military, clinical and research organizations. He's the Research Lead at H.V.M.N. and holds a PhD in Physiology, Anatomy and Genetics from the University of Oxford, an M.A. from Columbia University and B.Sc. from the University of Nottingham in Biotechnology. He's got a lot of knowledge to share. Listen as we discus: Are these mistakes leading you to diabetes? [7:26] Why is reducing inflammation crucial? [20:04] How can you determine which diet is best for you? [26:42] 2 things you need to know about zone 2 cardio. [29:20] Are short and long-term memory loss reversible? [33:23] 2 ways to enhance and preserve cognitive function. [52:28] Tired of feeling and looking like sh*t? Fill this out and let's get to work. Sponsors HVMN: Ketone-IQ is clinically proven to boost mental clarity, endurance, recovery, and more. Go to hvmn.com and use code JAY20. Blokes: If you're a man over 35 you should be getting full panel blood work every 6 months IF you want to maximize your health. Go to blokes.co/jay to get started today. Cured Nutrition: The highest quality CBD made to help you reduce anxiety and inflammation, chill out, and sleep like a baby. Go to curednutrition.com and use code RENEGADE.

Wanna build muscle and gain strength without the constant, nagging injuries? Of course you do. Training should make you feel better. Not beat you up. So take notes as I've got 5 tips to help you prevent and eliminate injuries without sacrificing results. I'll also fill you in on a simple approach to nutrition, my thoughts on the latest studies, and more... What are the 5 things you need to know to prevent and eliminate injuries? [2:54] My basic, no bs, nutrition guide. [6:32] Have studies destroyed the fitness industry? [8:35] Why I don't give a single f*ck about Liver King. [12:06] Ready to get fully optimized? Apply now and let's get you in the best shape of your life. Sponsors Epoch: The highest quality, grass fed whey isolate derived from the milk of Ireland dairy cows. What your body needs, without the bs. Go to yourepoch.com and use code JAY. Athletic Greens: A high impact blend of a multivitamin, minerals, probiotics, and more to improve your gut health, immunity, and boost your energy and recovery. Go to athleticgreens.com/jay

Years ago I ditched the straight bar in my training. My body has thanked me every day since. But I get it. Most people don't want to evolve. "Arnold used barbells." Yup, and football players wore leather helmets with no face masks. In this episode we'll discuss that, alternatives to overhead pressing, eating for size, hydrating properly, and... My #1 investment tip. Don't miss this one! Should you ditch barbells too? [2:44] Can you develop big shoulders without overhead pressing? [8:42] How to know if you need to add more frequency and volume? [13:27] Are you drinking too much water? [15:37] What's the best way to eat to maximize your gains? [17:58] My #1 investment tip? [25:01] Sponsors Cured Nutrition: The highest quality CBD made to help you reduce anxiety and inflammation, chill out, and sleep like a baby. Go to CuredNutrition.com and use code RENEGADE. Bub's Naturals: The purest form of collagen, sustainably sourced from grass fed and pasture raised cows. Essential for joint health, muscle recovery, gut health and more. Go to BubsNaturals.com and use code JAY Onnit: Alpha Brain is the ultimate way to get in the zone. Promote your cognitive functions like memory, processing speed, focus, creativity and more. Go to onnit.com/renegade to save.

Marc Washington is the Founder and CEO of Supergut: the leading evidence-based nutrition brand designed to empower consumers to reclaim and sustain control over their bodies through the science of the gut microbiome. Marc holds an M.B.A. from Harvard Business School and B.S. from Princeton University and he launched Supergut to fix the broken food system and create alternative methods for individuals looking to transform their health through their gut. His passion for health and wellness flows into everything he does, and he's here to share some tools to fundamentally change your health, body, and life. Listen as we discuss: The mind-blowing power of your gut microbiome. [14:28] What's the key to optimizing gut health? [18:51] Are there any foods you should be consuming, and avoiding, at all costs? [27:54] What is resistant starch, and why you need more of it? [34:26] How long does it take to transform your gut health and normalize digestion? [38:18] What role does meal timing and frequency play in all of this? [42:40] Sponsors Nutrition Solutions: Healthy meal delivery, using high quality ingredients like organic produce, grass fed beef, antibiotic & hormone free poultry, & even elk. Go to nutritionsolutions.com and use code JAY. BiOptimizers: Sleep Breakthrough will help you have the deepest, most restorative sleep of your life. Go to sleepbreakthrough.com/renegade and code JAY10. HVMN: Ketone-IQ is clinically proven to boost mental clarity, endurance, recovery, and more. Go to hvmn.com and use code JAY20.

Bryan Ray is a dedicated family man and a true patriot. He served 20 years in the U.S. Army, most of which in Special Forces, has travelled the globe and gained a vast amount of experience leading teams through complex mission sets with strategic impact. Now the Institutional and Government Sales lead at H.V.M.N. - Health Via Modern Nutrition, his passion for working with teams and improving performance provides a natural connection with team owners and trainers with a desire to achieve excellence. And he's here to share some of that with you today. Listen as we discuss: The bizarre reality of social media. [8:45] What are the 2 questions every successful leader must ask? [13:19] Is there a secret to building high-performing teams? [16:04] The remarkable impact of ketones on brain and body functionality. [24:00] Is this robbing you of joy and healing? [30:52] What you need to know about drinkable ketones (and why you need to go to HVMN now). [37:50] Sponsors Epoch: Not all protein powders are created the same. Don't believe me? Go to yourepoch.com, use the coupon code JAY, and find out what a difference that the highest quality whey protein isolate makes for yourself. Impossible Sleep: There are countless supplements that promise to knock you out, but don't actually help you sleep better. With no sugar, melatonin, or other unnatural sleep aids, this isn't one of them. Go to https://tinyurl.com/ImpossibleSleep and use the coupon code RENEGADE to save 20% on your first subscription and get your FREE Sleep Reset kit. HVMN: Ketone-IQ is the competitive edge your brain and body will thank you for. Clinically proven to boost mental clarity, endurance, recovery, and more, you'll be blown away by the results. Head over to hvmn.com and use promo code JAY20 to save.

Anxiety is a silent killer. It affects your body internally and externally. Mentally and physically. And you could be killing yourself by following the commonly held fitness advice. Ya boy doesn't want you out here killing yourself. I need your hormones and libido on point. Cognitive function optimized. Immune system boosted. Dominating across the board. So press play and take notes. I've got you covered with the BEST, real-world, tried and tested methods that will surely have your anxiety in check. Sponsors HVMN: Ketone-IQ is the competitive edge your brain and body will thank you for. Clinically proven to boost mental clarity, endurance, recovery, and more, you'll be blown away by the results. Head over to hvmn.com and use promo code JAY20 to save. BiOptimizers: Want an all-in-one solution to improve your sleep, mood, anxiety levels, and overall health and vitality? Your answer lies at magbreakthrough.com/jay and be sure to use coupon code JAY10. Cured Nutrition: Support stress management and overall balance within your body with their line of full spectrum CBD products. Whether it's the caps, the oils, or the drinks, you won't be disappointed. Go to curednutrition.com and use the coupon code RENEGADE to save 20%. Blokes: As a man over 35 you should be getting full panel blood work every 6 months IF you want to maximize your health. As a bloke you'll get unlimited follow-ups to fine tune your treatment plan, complete labs, and personalized prescriptions sent directly to your door. Go to blokes.co/jay to get started today.

Some evils in life are unavoidable. Cardio doesn't have to be one of them. In today's Q&A I'll fill you in on a few secrets to get the most out of your cardio sessions and more. Listen to find out: What are my Top-5 cardio implements and how often should you be doing them? [0:35] Why having a protein shake in the morning may not be the best idea. [4:30] The harsh reality of being an entrepreneur. [11:31] Sponsors Cured Nutrition: The perfect way to start your day. Cut through the fog and find lasting, unbreakable focus. No jitters, no caffeine, and no crash - just clean and clear brain energy. Go to curednutrition.com and use the coupon code RENEGADE to save 20%. BiOptimizers: Want an all-in-one solution to improve your sleep, mood, stress levels, and overall health and vitality? Your answer lies at magbreakthrough.com/jay and be sure to use coupon code JAY10.

I'm back with another powerful Q&A to help you become your strongest self. Listen and learn: Improve shoulder, lower back, and knee issues in just 10 minutes? [2:37] Do this if you wanna feel like sh*t. [7:33] Why you should be more like Stone Cold. [11:52] Back issues? Try this... [15:54] How I built a 7-figure business. [17:26] Sponsors BiOptimizers: Want an all-in-one solution to improve your sleep, mood, stress levels, and overall health and vitality? Your answer lies at magbreakthrough.com/jay and be sure to use coupon code JAY10. HVMN: ​​​​Ketone-IQ is a competitive edge your brain and body will thank you for. Clinically proven to boost mental clarity, endurance, recovery, and more, you'll be blown away by the results. Head over to hvmn.com and use promo code JAY20 to save. Paleo Valley: If you haven't tried this 100% grass-fed whey protein do yourself a favor and change that now. It's the first ever 100% grass-fed protein with colostrum - one of the most powerful superfoods on the planet. Go to paleovalley.com and use coupon code JAY to save 15%.

Dr. Thomas Hemingway practices holistic and integrative medicine and is the host of the top-rated health podcast "Unshakeable Health". He's known for distilling the latest medical knowledge and science into digestible steps and his upcoming book, "PREVENTABLE! 5 Powerful Practices to Avoid Disease and Build Unshakeable Health" describes the foundational principles for creating lifelong health. He's wealth of knowledge, and he's here today to share some of it with you to help you optimize your health. The natural way. What's the most alarming issue with the current health care system? [6:05] Is a calorie simply a calorie? [10:23] 3 foods you should avoid at all costs. [16:05] So what can you eat? [21:25] Are you metabolically healthy? [27:22] What about fruit? Vegetables? Dairy? [43:34] What's the biggest risk factor for chronic diseases? [50:00] Sponsors Impossible Sleep: There are countless supplements that promise to knock you out, but don't actually help you sleep better. With no sugar, melatonin, or other unnatural sleep aids, this isn't one of them. Go to https://tinyurl.com/ImpossibleSleep and use the coupon code RENEGADE to save 20% on your first subscription and get your FREE Sleep Reset kit. Cured Nutrition: The perfect way to start your day. Cut through the fog and find lasting, unbreakable focus. No jitters, no caffeine, and no crash - just clean and clear brain energy. Go to curednutrition.com and use the coupon code RENEGADE to save 20%. Paleo Valley: If you haven't tried this 100% grass-fed whey protein do yourself a favor and change that now. It's the first ever 100% grass-fed protein with colostrum - one of the most powerful superfoods on the planet. Go to paleovalley.com and use coupon code JAY to save 15%.

Censorship is at an all-time high in this country. The disinformation and "fake news" is prevalent. Today's guest, Tony Brasunas, is here to expose the truth. His new book, Red, White & Blind: The Truth About Disinformation and the Path to Media Consciousness, aims to help Americans defend our rights to Free Speech and a Free Press. And he's here today to share some of his research, inform you of the dangers, and let you know what you can do to take back control. Is the corporate news media an organ of deception? [8:55] Why is the current state of censorship so dangerous? [16:15] Values or politics? [25:45] Beware of these 3 types of bias. [38:22] Is there a way to right the wrongs of the past 3 years? [44:56] Sponsors BiOptimizers: Want an all-in-one solution to improve your sleep, mood, stress levels, and overall health and vitality? Your answer lies at magbreakthrough.com/jay and be sure to use coupon code JAY10. Joy Mode: Ever wish there was a pre-workout supplement for sex? For enhanced sex drive AND better performance head over to usejoymode.com/discount/jay and use coupon code JAY to save. HVMN: Ketone-IQ is a competitive edge your brain and body will thank you for. Clinically proven to boost mental clarity, endurance, recovery, and more, you'll be blown away by the results. Head over to hvmn.com and use promo code JAY20 to save.

I'm back with another powerful Q&A to help you level up your training, and get the body and life you desire. You submit the questions. I've got the answers. Listen and learn: 4 tips that will drastically change your training. [1:16] What you need to focus on as you get older. [5:30] The right way progressively overload with DBs. [7:42] The blueprint to dieting for weight loss. [10:00] One of best things you can do post-training. [20:54] How to attract the right people in your life. [26:46] If you're a man over 35 and ready to get to work and make 2023 your best year yet, DM "POWER" to @jayferruggia to apply for coaching. Sponsors Impossible Sleep: There are countless supplements that promise to knock you out, but don't actually help you sleep better. With no sugar, melatonin, or other unnatural sleep aids, this isn't one of them. Go to https://tinyurl.com/ImpossibleSleep and use the coupon code RENEGADE to save 20% on your first subscription and get your FREE Sleep Reset kit. Cured Nutrition: The perfect way to start your day. Cut through the fog and find lasting, unbreakable focus. No jitters, no caffeine, and no crash - just clean and clear brain energy. Go to curednutrition.com and use the coupon code RENEGADE to save 20%. Athletic Greens: Detoxify your body, boost your energy, and strengthen your immune system with just one scoop. Go to athleticgreens.com/jay to find out why once people start taking it, they never stop.

We're only a few days into the new year. How are your resolutions holding up? Are you already feeling overwhelmed? Disappointed by your broken promises? You're not alone. It's easy to buy into the "new year, new me" mentality, try to change too many things at once, and end up right back in the same spot... Tired, burnt out, and resultless. But the year is still young. You've still got plenty of time to crush your goals and these simple changes will help elevate your body, mind, and life in 2023. What should you do first in the morning? [1:46] An easy way to strengthen relationships? [5:58] Make this simple change and drastically improve your sleep. [15:42] Getting comfortable with the uncomfortable. [17:39] Sponsors Nootopia: All day energy, clarity, and focus without the jitters and crashes. Enhance your mental performance, boost you immunity, and get that glowing, healthy skin we all desire by going to nootopia.com/jaygenius and be sure to use the coupon code JAY10 to save 10%. Joy Mode: Ever wish there was a pre-workout supplement for sex? For enhanced sex drive AND better performance head over to usejoymode.com/discount/jay and use coupon code JAY to save.

Blood Flow Restriction (BFR) training has gained popularity in recent years. But is it overrated? What about the countless other concepts, theories, and methods in strength training? At times it can be hard to tell the real from the fake. Let's clear some of that up today. I had you guys send in your questions, and I'm here with my take on whether I feel these (and others) are overrated or underrated: Protein powder? [2:20] Calf raises? [3:56] Overhead pressing? [7:24] Chains? [11:26] Intra-workout nutrition? [12:56] Blood flow restriction? [17:16] Fasting? [28:31] Sponsors Nootopia: All day energy, clarity, and focus without the jitters and crashes. Enhance your mental performance, boost you immunity, and get that glowing, healthy skin we all desire by going to nootopia.com/jaygenius and be sure to use the coupon code JAY10 to save 10%. Impossible Sleep: There are countless supplements that promise to knock you out, but don't actually help you sleep better. This isn't one of them. With no sugar, melatonin or other unnatural sleep aids, you'll sleep better, wake up rested, and perform better day in and day out. Check out https://tinyurl.com/ImpossibleSleep and use the coupon code RENEGADE to save 20% on your first subscription and get your FREE Sleep Reset kit.

Do you include bodyweight exercises in your workouts? Should you? Can you maximize results by combining bodyweight training and free weights? Or should you be married to one? I've got the answers to all of these questions in today's episode. Listen and learn: Is there a difference between calisthenics and bodyweight training? [1:21] Bodyweight, free weights, machines: which provides the best stimulus per body part? Neck and traps [1:53] Shoulders [8:42] Triceps and biceps [12:42] Chest [19:18] Back [21:41] Midsection [25:13] Glutes and hamstrings [26:19] Quads [29:43] Calves [33:17] Sponsors Nootopia: The newest addition to your morning routine. All day energy, clarity, and focus without the jitters and crashes. Enhance your mental performance, boost you immunity, and get that glowing, healthy skin we all desire by going to nootopia.com/jaygenius and be sure to use the coupon code JAY10 to save 10%. Organifi: You put in the work every day. Now let Organifi Gold put in work for you while you sleep. Get the rest you deserve, optimize your recovery, and feel more relaxed during the day by going to organifi.com/renegade and using the coupon code RENEGADE to save 20%.

You train your a$$ off in the gym. It's imperative that you only put the highest quality foods in your body. Yet you're STILL not seeing the results you want. Or maybe you like what you see in the mirror, but you constantly feel like sh*t... Your joints are banged up, your energy and libido are low, your mood is all over the map. If any of this sounds familiar it could be because you're overlooking one of the most crucial factors in building the body you deserve. Recovery. What you do during the 23 hours outside of the gym is just as important as the hour you spend in it. So today I'm gonna give you 7 ways to help ensure you're fully optimized and looking and feeling your best. 3 effortless ways to drastically improve sleep quality. [2:46] What should you be doing to minimize stress levels? [5:23] Don't discount the importance of adding (and removing) these things to your life. [10:49] Can you improve your results by doing less? [14:08] Are you giving your body the fuel it needs? [18:55] Sponsors Impossible Sleep: Sleep is the #1 factor you can control if you want to train hard and have energy all day. With no sugar, melatonin or other unnatural sleep aids, Impossible Sleep can help you sleep better, wake up rested, and perform better the next day. Check out https://tinyurl.com/ImpossibleSleep and use the coupon code RENEGADE to save 20%. Athletic Greens: Detoxify your body, boost your energy, and strengthen your immune system with just one scoop. Go to athleticgreens.com/jay to find out why once people start taking it, they never stop.

I'm sure you've heard that progressive overload is the most important thing in strength training. But you may be looking at it all wrong. In fact, the common approach to progressive overload may be complete BULLSH*T. What?! I know. Put your pitch forks down. Before you crucify me and label me a charlatan, press play. You may be surprised. Why does the commonly held approach to progressive overload need to be reconsidered? [1:45] What's the correct way to progress in the gym? [7:40] So what's the key to hypertrophy? [15:00] Do you need to throw out your log book/workout tracker? [18:58] Is progressive overload more than putting more weight on the bar? [23:40] Sponsors Nootopia: The newest addition to your morning routine. All day energy, clarity, and focus without the jitters and crashes. Enhance your mental performance, boost you immunity, and get that glowing, healthy skin we all desire by going to nootopia.com/jaygenius and be sure to use the coupon code JAY10 to save 10%. Organifi: You put in the work every day. Now let Organifi Gold put in work for you while you sleep. Get the rest you deserve, optimize your recovery, and feel more relaxed during the day by going to organifi.com/renegade and using the coupon code RENEGADE to save 20%.

Founder of The Omnipotent and ThroughConversation, Jean-Paul Gravel is a human potential coach, author, and speaker. For more than 18 years, his innovative approach has helped countless high-level achievers re-establish emotional health and inner strength, rekindle vibrancy and meaning in their relationships, and achieve peak professional performance. As the preeminent master of omnipotence, he works with the top 1% of the world's elite to help them achieve ultimate success beyond all limits. Jean-Paul has a 100% success rate with his clients, and he's here today to help you unlock new heights in every area of your life. What's the key to limitless possibilities? [16:35] How can new experiences set you free from self-limiting beliefs? [27:30] The truth about your past, and how can you use it to change your future? [31:29] Are you mastering the mundane? [40:20] What's the ONE thing that is holding you back in life? [43:26] Is there a way to transform every single one of your relationships? [46:42] Sponsors Impossible Sleep: Sleep is the #1 factor you can control if you want to train hard and have energy all day. With no sugar, melatonin or other unnatural sleep aids, Impossible Sleep can help you sleep better, wake up rested, and perform better the next day. Check out https://tinyurl.com/ImpossibleSleep and use the coupon code RENEGADE to save 20%. Cured Nutrition: The perfect way to start your day. Cut through the fog and find lasting, unbreakable focus. No jitters, no caffeine, and no crash - just clean and clear brain energy. Go to curednutrition.com and use the coupon code RENEGADE to save 20%.

Most people waste years in the gym. Not only do they not get any leaner, bigger, or stronger but they destroy their joints and CNS while they're at it. Ouch. I've been there. I've tried everything under the sun. Through thirty years of experiments - on myself and my clients - I've figured out what works and what doesn't... These 5 common training myths simply don't work. In fact, they're likely holding you back and making your results worse. And I'm here today to tell you how. Myth #1 - You should ALWAYS train to failure. [2:52] Myth #2 - You should arch your back on squats and deadlifts. [8:42] Myth #3 - You need priming/activation exercises. [17:27] Myth #4 - Dietary variety is important. [20:25] Myth #5 - HIIT burns more fat than low intensity cardio. [23:52] Sponsors Nootopia: The newest addition to your morning routine. All day energy, clarity, and focus without the jitters and crashes. Enhance your mental performance, boost you immunity, and get that glowing, healthy skin we all desire by going to nootopia.com/jaygenius and be sure to use the coupon code JAY10 to save 10%. Paleo Valley: If you haven't tried this 100% grass-fed whey protein do yourself a favor and change that now. It's the first ever 100% grass-fed protein with colostrum - one of the most powerful superfoods on the planet. Go to paleovalley.com and use coupon code JAY to save 15%. Joy Mode: Ever wish there was a pre-workout supplement for sex? For enhanced sex drive AND better performance head over to usejoymode.com/discount/jay and use coupon code JAY for 20% off your first order.

Greg Scheinman is a performance coach, speaker, and bestselling author. As an entrepreneur he built and sold two successful businesses, and was a multimillion producer for one of the largest insurance firms in the US. He's a husband, father, 2x winner of the D10 Decathlon, and is the founder and face of the Midlife Male; a media company that reaches a weekly audience of 15,000 high-earning men. Midlife and crisis don't have to be synonymous, and he's here today to help you live your best life in your 40s, 50s, and beyond. What's more important: the journey or the outcome? [4:10] The simple way to shift your perspective when it comes to food and other vices? [14:48] The 6 Fs of fulfillment? [29:12] How to overcome insecurities, be more confident, and live an authentic life? [37:06] Are you taking action or making progress? [43:21] What is ROL and how can it lead you to happiness? [46:52] How can developing a personal operating system lead you to the life you desire? [50:12] Sponsors Paleo Valley: Easily my favorite company when it comes to natural, whole food sourced supplements and clean, nutrient-dense snacks. Go to paleovalley.com and use coupon code JAY to find out why for yourself. Onnit: We all know that feeling of being in the zone. Your cognitive function is on point, your creativity and productivity are through the roof, and your thoughts are as clear as water. With Alpha Brain, you can now reach that flow state whenever you please. Go to onnit.com/renegade to grab some today and save 10%. Cured Nutrition: This blend of functional mushrooms, adaptogens, and cannabinoids will have you sleeping like you've never slept before. And we all know sleep is crucial when it comes to building muscle, losing fat, improving cognitive function and overall health and longevity. Go to curednutrition.com and use coupon code RENEGADE to save 20%.

Are you frustrated by the lack of results you're getting in the gym? Putting in the time, the effort, the hard work, and not seeing the muscle gains you want? Not sure what exactly you should be doing to change this with all of the contradictory information out there? Well listen up, and make sure you're not violating any of these 5 training mistakes that are sure to kill your gains. Sponsors Organifi: You put in the work every day. Now let Organifi Gold put in work for you while you sleep. Get the rest you deserve, optimize your recovery, and feel more relaxed during the day by going to organifi.com/renegade and using the coupon code RENEGADE to save 20%. Joy Mode: Ever wish there was a pre-workout supplement for sex? For enhanced sex drive AND better performance head over to usejoymode.com/discount/jay and use coupon code JAY to save.