The Jay Ferruggia Show

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%.