The Jay Ferruggia Show

Have the diets you've followed so far failed to help you achieve the body and health that you want? Would you like to actually understand your metabolism and know how to improve it? If so, Episode 202 of the #RenegadeRadioPodcast will revolutionize your approach to nutrition. Kate Deering is my guest in this episode. She is an NHI Certified Nutrition Consultant, ACE Certified Personal Trainer and owner of Deering Health Fitness. She's also the author of "How to Heal Your Metabolism". After years of training and following mainstream diet advice Kate's body began to break down. While searching for the ways to look and feel better she was introduced to the work of Dr. Ray Peat and many other nutrition experts. Within one year of reading, researching and personal experimentation she was able to heal her body and her metabolism. To learn how you can do the same listen as we discuss: Her past dietary mistakes and how they led to her current understanding of nutrition. 5:03 What is metabolism and what actually constitutes good health? 7:16 What you should measure to determine whether or not you have a healthy metabolism. 10:01 What are the symptoms of a low metabolism? 11:52 Why you actually might NOT have food intolerances or allergies. 12:35 How low metabolism is hurting your hormone production and keeping you from gaining muscle. 13:03 Why your body and brain need carbs to function optimally. 15:10 Signs of a high metabolism. 18:21 The nutrition myths that are crushing your metabolism. 21:05 Why you have to reintroduce carbs slowly after following a low carb diet. 26:05 Is it possible to drink too much water and eat too many vegetables? 27:01 Why you may want to avoid eating raw vegetables (and the one exception). 32:48 Why unsaturated fat might not be as good for you as you think. 35:40 Should you stop consuming olive oil and nuts? 39:33 Is consuming grains a bad idea if you want to improve your metabolism? 43:18 The problem with eating too much muscle meat as a protein source. 45:40 Why you don't need ultra high amounts of protein to build muscle and the role that carbs play in helping you get jacked. 50:11 How exercise affects your metabolism and why too much will crush it. 52:58 Connect with Kate online: Website Facebook Listen to Renegade Radio: To listen, you can either hit the flash audio player below or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Right click here and choose "Save As"to download this episode This episode is brought to you by Four Sigmatic. What is Four Sigmatic? It's mushroom coffee made with the active ingredient Lion's mane mushroom (also known as "smart mushroom"). Lion's Mane has long been used by Buddhist monks for better focus during meditation for years. I know you're going to say you don't want to drink coffee that tastes like mushrooms, but it doesn't. For those who are getting stomach pain from coffee drinking - Mushroom Coffee is a gut-friendly coffee option. It gets you cranked up for your day, but not like regular coffee. Comes in handy packets that you just mix with hot or cold water. Takes just a second to prepare. You can use it pre-workout. Go to http://www.foursigmatic.com/jay and use the code JAY to get 15% discount. This episode is also brought to you by Audio Books Click HERE to start listening to critically-acclaimed, best-selling audiobooks including some of my favorites like Essentialism, How to Win Friends & Influence People and The Art of Noncomformity! With Audiobooks, you can learn and generate new ideas anywhere, anytime. Download or stream audiobooks on your smartphone or tablet with our free apps for iOS and Android Choose from more than 100,000 titles, including top-rated business books written by leaders and innovators in the field Listen to your first audiobook for FREE and if you like the service, enjoy a new book every month Access our Member Deals section where you can take advantage of great bundles and BOGOs Click HERE to get your free book. This episode is also brought to you by The Renegade Strength Club, one of the best ways to simplify your life is to outsource things. Do you wanna get strong and shredded in as little as 3 hours per week? Without the usual aches and pains associated with most training programs? Then join our exclusive community in the Renegade Strength Club. You'll slash body fat, boost testosterone, increase energy and turn back the clock. Get the workouts, coaching, and accountability you need to build your best body ever at:www.RenegadeStrengthClub.com. If you have questions, use the hashtag #RenegadeRadioPodcast and shoot them my way on Twitter or Instagram or email podcast@JasonFerruggia.com Thank you for tuning in and subscribing. I appreciate every one of you that takes the time to listen.

Who are you, what do you want, and how do you get it? Often the questions we ask, and the answers we find, are what determine the course of our lives. Christine Hassler is my guest on Episode 201 of the #RenegadeRadioPodcast. It was the answers to these questions that helped take Christine from a massive quarter-life crisis to a best-selling author, keynote speaker, master coach and host of a popular podcast and hit TV show. Topics Include: Is an "Expectation Hangover" holding you back? 12:43 Why we often date the "same person," and have failed relationships. 15:33 The essential questions you need to ask yourself. 18:33 Who I saw kicking my ass in a float tank trip. 19:41 Should you try to push through fear and doubt or is there a better way? 22:58 How to stop using visualization to create worry and start using it to get what you want. 25:08 What does it really mean to find your purpose in life? 28:14 Risk is better than Regret – why you should leave a job or relationship that doesn't make you happy. 31:40 Should you always say "Yes" if you're just starting out in your career? 37:55 Why you're actually being selfish if you are a people pleaser. 39:32 Can you teach people how to treat you? 42:29 Can authenticity sometimes lead to more problems? 45:26 The unique challenges that people in their 20's face. 48:23 Tips for becoming a better public speaker. 50:49 Why developing people skills starts with knowing and understanding yourself. 57:25 Tips for entrepreneurs and online business owners. 1:05:43 Christine's daily rituals for happiness and success. 1:09:33 Her fitness routine, nutrition plan, and gym playlist. 1:11:59 Connect with Christine Online: Instagram Twitter Website Podcast Listen to Renegade Radio: To listen, you can either hit the flash audio player below or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Right-click here and choose "Save As"to download this episode This episode is brought to you by Four Sigmatic. What is Four Sigmatic? It's mushroom coffee made with the active ingredient Lion's mane mushroom (also known as "smart mushroom"). Lion's Mane has long been used by Buddhist monks for better focus during meditation for years. I know you're going to say you don't want to drink coffee that tastes like mushrooms, but it doesn't. For those who are getting stomach pain from coffee drinking - Mushroom Coffee is a gut-friendly coffee option. It gets you cranked up for your day, but not like regular coffee. Comes in handy packets that you just mix with hot or cold water. Takes just a second to prepare. You can use it pre-workout. Go to http://www.foursigmatic.com/jay and use the code JAY to get 15% discount. This episode is also brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it tastes great. Go to http://www.AthleticGreens.com/Jay to receive a special offer as a listener of the podcast. If you have questions, use the hashtag #RenegadeRadioPodcast and shoot them my way on Twitter or Instagram or email podcast@JasonFerruggia.com Thank you for tuning in and subscribing. I appreciate every one of you that takes the time to listen.

If someone tried to harm you and your loved ones today could you stop them? Would you know what actions to take to ensure your safety? Or would you become another victim? Tony Blauer is my guest on Episode 200 of the #RenegadeRadioPodcast. He is the creator of the Spontaneous Protection Enabling Accelerated Response self-defense system. SPEAR is the world's only behaviorally based self-protection method based on physiology, kinesiology, physics and psychology. Tony teaches SPEAR to students worldwide, including Law Enforcement Agencies, Military Units and First-Responders. I sat down with Tony to discuss how he first started in self-defense and how he developed the SPEAR system. Tony explains why he feels self-defense should be taught in one day and why technique means nothing in a violent confrontation. He details why most self-defense systems do not prepare people to defend themselves in violent situations, the role that fear play in self-awareness, tips for facing fear, and so much more. Topics Include: How he first started out in self-defense. 4:02 Why self-defense should be taught like CPR – in 1 day. 5:31 Why "Cheering isn't Coaching" and the difference between Technicians, Trainers and Coaches. 21:42 Why technique is useless in a violent confrontation. 22:51 Why "F*CK FEAR" isn't just a "tough guy" mantra. 34:47 Why fighting is just a small part of what Tony teaches. 38:37 Why most forms of self-defense don't prepare you to defend yourself in real violent encounters. 50:30 Why size matters in the streets. 56:34 Feigning fear to deal with real violent encounters. 1:00:40 Why knowing the science of an adrenaline dump can help you avoid a fight. 1:04:58 Why he teaches people to use physiology and physics, not techniques to remember. 1:07:30 Should you do something you fear every day? 1:07:54 Tony's advice for aspiring entrepreneurs. 1:12:41 Instincts and Intuition = Intelligence. 1:21:38 Tony's tips for becoming a more effective leader. 1:24:46 Tony's biggest weaknesses. 1:31:12 How to improve the training of police officers. 1:38:50 Should kids be exposed to controlled violence? 1:44:03 Listen to Renegade Radio: To listen, you can either hit the flash audio player below or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Right-click here and choose "Save As"to download this episode This episode is brought to you by Four Sigmatic. What is Four Sigmatic? It's mushroom coffee made with the active ingredient Lion's mane mushroom (also known as "smart mushroom"). Lion's Mane has long been used by Buddhist monks for better focus during meditation for years. I know you're going to say you don't want to drink coffee that tastes like mushrooms, but it doesn't. For those who are getting stomach pain from coffee drinking - Mushroom Coffee is a gut-friendly coffee option. It gets you cranked up for your day, but not like regular coffee. Comes in handy packets that you just mix with hot or cold water. Takes just a second to prepare. You can use it pre-workout. Go to http://www.foursigmatic.com/jay and use the code JAY to get 15% discount. This episode is also brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it tastes great. Go to http://www.AthleticGreens.com/Jay to receive a special offer as a listener of the podcast. If you have questions, use the hashtag #RenegadeRadioPodcast and shoot them my way on Twitter or Instagram or email podcast@JasonFerruggia.com Thank you for tuning in and subscribing. I appreciate every one of you that takes the time to listen.

In the wise words of Tyler Durden, "We buy things we don't need, with money we don't have, to impress people we don't like". It really is true that the things we own end up owning us. If you're ready to free your mind, body, and life from the shackles of possessions then you won't want to miss Episode 199 of the #RenegadeRadioPodcast. My guest today is Josh Becker, the founder, and editor of www.becomingminimalist.com. Josh is also the author of the books "The More of Less", "Simplify", and "Clutterfree with Kids". He discovered minimalism after a brief conversation with an elderly neighbor. Her advice had such a profound effect on Josh that it revolutionized his life forever. Josh explains the steps he took to become a minimalist and the tremendous impact it's had in his life. We discuss why de-cluttering is not the same as minimalism and he provides tips for letting go of possessions. We delve into how to avoid trying to find happiness by buying things. Josh details his intentional approach to making purchases, the advantages of a limited wardrobe, and much more. Topics Include: How Josh first discovered minimalism and started to implement it in his life. 3:15 The life-changing sentence that his 80-year-old neighbor said to him. 5:25 Why moving stuff from one place to another is not minimalism and how to do it right. 11:48 The difference between de-cluttering and minimalism. 12:40 Letting go of things that you're attached to. 14:15 How to avoid the trap of buying more stuff to try to find happiness. 28:13 How to ensure you're not buying things for the wrong reasons. 31:16 The essential questions to ask before any purchase. 33:36 The advantage of having a "uniform" and "Project 333". 35:45 How Josh applies minimalism to everyday life and business. 40:30 The biggest impact that minimalism has had on his work. 42:10 What we should look for in others in order to learn from them. 47:25 His minimalist fitness routine and the "false first step". 51:43 Josh's morning ritual. 53:38 His thoughts on the importance of gratitude and how minimalism has helped make him more generous and content. 54:19 Connect with Josh online: Website Twitter Facebook Listen to Renegade Radio: To listen, you can either hit the flash audio player below or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Right-click here and choose "Save As"to download this episode This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it tastes great. Go to http://www.AthleticGreens.com/Jay to receive a special offer as a listener of the podcast. This episode is also brought to you by Caffeine and Kilos. We all know that coffee is probably the greatest thing ever. There are countless studies proving the benefits of coffee. Dr. Sanjiv Chopra said that drinking coffee is one of the five essential habits for long-term good health. Caffeine and Kilos is a brand that embodies an active lifestyle. They have great looking apparel you can wear in the gym or out of the gym. It's smooth, fresh coffee blended and roasted for high caffeine content, so you can get all kinds of cranked up. They also have all natural, whole food caffeinated bars with macros designed for performance. Get their delicious coffee and more at www.caffeineandkilos.com and use the code, "Renegade" and get free shipping on your first order. If you have questions, use the hashtag #RenegadeRadioPodcast and shoot them my way on Twitter or Instagram or email podcast@JasonFerruggia.com Thank you for tuning in and subscribing. I appreciate every one of you that takes the time to listen.

Has the same old, rehashed self-help advice failed to help you improve your life? If "thinking positive" hasn't led to the results you've hoped for you don't want to miss Episode 198 of the #RenegadeRadioPodcast. Mark Manson is a professional blogger, entrepreneur, and author of the NY Times Best-Selling book, "The Subtle Art of Not Giving a Fuck". Through his books and blog Mark shares life advice that contradicts the information taught by most self-help authors. I sat down with Mark to discuss why people fail to improve their lives by following the usual self-help advice and the biggest struggles most people face. Mark talks about why he wasn't fulfilled by making a lot of money, why people should learn to embrace struggle and the problem with the "hack" culture. He also explains why people should be skeptical of themselves and a lot more. Topics Include: What's wrong with the self-help advice that most people are familiar with? 3:40 The biggest struggle that most people have. 4:37 How he used traditional self-help to create his "ideal life" but discovered that none of what he achieved actually fulfilled him. 6:03 Why "The Subtle Art of Not Giving a Fuck" is largely based on his identity crisis and conclusions he came to because of it. 8:00 Mark's response to "that's easy for you to say" regarding his contention that money doesn't bring happiness. 8:25 Why life is about embracing the struggles and everything worth having is difficult. 10.53 Why "hacks" and shortcuts are taking away meaning from peoples' lives. 12:20 Why people should be skeptical of themselves and let go of their identity. 13:12 Why, "We're all wrong about everything, some just a little more than others." 16:12 Mark explains "The Subtle Art of Not Giving a Fuck". 17:35 How his values have changed over the years and why it's important for everyone to choose what's important to them. 19:50 What most people are wasting time worrying about and how you can learn to manage those things. 23:25 The things Mark still struggles with and how he handles them. 29:02 How he makes decisions and how he prevents his work from becoming overwhelming. 30:42 Mark's advice for aspiring writers and the resources he recommends. 34:35 His tips for starting online and building a following. 39:45 A typical day in Mark's life. 42:20 What people in the dating scene are doing wrong and why rejection is actually a good thing. 44:05 Connect with Mark online: Website Facebook Twitter Instagram Listen to Renegade Radio: To listen, you can either hit the flash audio player below or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Right-click here and choose "Save As"to download this episode This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it tastes great. Go to http://www.AthleticGreens.com/Jay to receive a special offer as a listener of the podcast. This episode is also brought to you by Caffeine and Kilos. We all know that coffee is probably the greatest thing ever. There are countless studies proving the benefits of coffee. Dr. Sanjiv Chopra said that drinking coffee is one of the five essential habits for long-term good health. Caffeine and Kilos is a brand that embodies an active lifestyle. They have great looking apparel you can wear in the gym or out of the gym. It's smooth, fresh coffee blended and roasted for high caffeine content, so you can get all kinds of cranked up. They also have all natural, whole food caffeinated bars with macros designed for performance. Get their delicious coffee and more at www.caffeineandkilos.com and use the code, "Renegade" and get free shipping on your first order. If you have questions, use the hashtag #RenegadeRadioPodcast and shoot them my way on Twitter or Instagram or email podcast@JasonFerruggia.com Thank you for tuning in and subscribing. I appreciate every one of you that takes the time to listen.

Wanna build muscle and gain strength without constant, nagging injuries? Imagine how much better your results would be if you could recover faster from training. If you want to bulletproof your body and feel superhuman, episode 197 of the #RenegadeRadioPodcast is just what the doctor ordered. My guests are Lindsay and Steve Sudell. Lindsay is an Occupational Therapist and Fascial Stretch Therapist. She's also an ACE Certified Personal Trainer and Crossfit L1 Trainer. Her husband, Dr. Steve Sudell, is a Doctor of Physical Therapy and a Licensed Athletic Trainer. They run an innovative Wellness Clinic that provides a host of services focused on injury prevention and optimization of athletic performance. In this episode we delve into all things training including; preventing injuries, increasing mobility, recovering from workouts, improving your squats, strengthening your core and much, much more. Topics Include: Lindsay's training methods as a beginner. 6:18 Steve's beginnings in Cross Fit and how it inspired the idea for his PT business, Prehab 2 Perform. 9:08 How Steve's training has evolved and how participating in Cross Fit competitions helped to improve his business. 10:08 The main problems with Cross Fit and how Steve and Lindsay adjust their own training and the programs they prescribe to clients. 12:35 The simple but critical component that's missing from most people's training and how to optimize your pre-workout warm up. 15:13 Common mobility issues that prevent people from correctly performing Squats and how to fix them. 18:36 Attention Ladies: The negative impact of wearing high heels and why everyone should leave their Olympic lifting shoes at home sometimes. 20:48 Is everyone capable of doing Squats correctly? 23:03 The best exercises to warm up your shoulders and prepare for overhead pressing. 23:53 Can people foam roll too often with too much intensity? 26:18 How to fire up your CNS for a great training session. 29:18 Lindsay explains how to properly activate and strengthen your core with the "Chattanooga Biofeedback Cuff" and two of Steve's favorite core exercises. 32:06 Additional thoughts on Olympic Lifting Shoes and why lifting belts, knee sleeves, and other lifting gear might be holding you back. 38:23 Why you should avoid spinal flexion and what you should do instead. 43:33 Lindsay and Steve's thoughts on the value of unilateral movements for health and mobility and a few of their favorite unilateral exercises. 48:48 Lindsay's retort to people who say stretching is unnecessary. 53:08 Office workers beware: Tips for improving mobility and increasing activity if you sit at work all day. 53:43 Lindsay's favorite exercises for improving your glutes (A.K.A your booty). 56:16 The benefits of doing Squats multiple times per week. 56:55 The training template that Steve recommends for the average busy person who wants to get jacked. 59:26 Why a cooldown is so important, how to do it correctly and how to optimize recovery in the first few hours post workout. 1:03:51 What is Fascial Stretch Therapy and where can people get it? 1:06:21 Why stretching properly before a workout will improve performance and help prevent injuries. 1:08:59 What is Graston and how does it help improve mobility? 1:09:46 Lifestyle tips to help improve recovery, performance, and health. 1:13:06 Lindsay and Steve's advice for running a business with your spouse without killing each other. 1:16:46 Business lessons they've learned and the challenges they've had to overcome. 1:18:41 Connect with Lindsay & Steve online: Simply Stretch LA The Neck Hammock Prehab 2 Perform Instagram for Simply Stretch LA Instagram for The Neck Hammock Instagram for Prehab 2 Perform Listen to Renegade Radio: To listen, you can either hit the flash audio player below or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Right-click here and choose "Save As"to download this episode This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it tastes great. Go to http://www.AthleticGreens.com/Jay to receive a special offer as a listener of the podcast. This episode is also brought to you by Caffeine and Kilos. We all know that coffee is probably the greatest thing ever. There are countless studies proving the benefits of coffee. Dr. Sanjiv Chopra said that drinking coffee is one of the five essential habits for long-term good health. Caffeine and Kilos is a brand that embodies an active lifestyle. They have great looking apparel you can wear in the gym or out of the gym. It's smooth, fresh coffee blended and roasted for high caffeine content, so you can get all kinds of cranked up. They also have all natural, whole food caffeinated bars with macros designed for performance. Get their delicious coffee and more at www.caffeineandkilos.com and use the code, "Renegade" and get free shipping on your first order. This episode is also brought to you by The Renegade Strength Club, one of the best ways to simplify your life is to outsource things. Do you wanna get strong and shredded in as little as 3 hours per week? Without the usual aches and pains associated with most training programs? Then join our exclusive community in the Renegade Strength Club. You'll slash body fat, boost testosterone, increase energy and turn back the clock. Get the workouts, coaching, and accountability you need to build your best body ever at:www.RenegadeStrengthClub.com. If you have questions, use the hashtag #RenegadeRadioPodcast and shoot them my way on Twitter or Instagram or email podcast@JasonFerruggia.com Thank you for tuning in and subscribing. I appreciate every one of you that takes the time to listen.

Get ready for a whole new look at personal development and prepare to unleash the warrior within. Dan Millman is my guest on Episode 196 of the #RenegadeRadioPodcast. He is a world champion gymnast and the author of 17 books. As a young man, Dan set out on a spiritual journey to find the answers to life's most difficult questions. The lessons he learned inspired his "Peaceful Warrior" series of books and led to the keynotes, workshops, and seminars he produces today. In this episode, Dan explains why there is a "Peaceful Warrior" within us all. We discuss the essential life skills that people aren't taught with formal education. Dan explains the six words that can improve anyone's life and how people can learn to live in the moment. We delve into why self-improvement can become stressful, what makes a good coach or mentor, Dan's thoughts on the "one thing", and much more. Topics Include: Dan's background and how his 10-year spiritual search led to Way of The Peaceful Warrior. 3:07 Essential life skills that people aren't taught in school. 6:07 The primary life skill that Dan focuses on and how it liberates behavior from emotions and thoughts. 8:32 Why self-improvement can become a source of stress and how to avoid it. 9:49 Are you suffering from "Competitive Mind" and Fear of Missing Out (FOMO)? 11:59 Should young men and women still have rites of passage? 13:27 When he met "Socrates" in a gas station and he became Dan's mentor. 19:00 Some of the most profound lessons Dan learned from Socrates. 20:03 What makes a good coach or mentor? 24:09 6 magic words that can help improve anyone's life. 29:50 Is it possible to be enlightened in your 20's or 30's or does it take years to learn? 30:03 Why you should seek to control your efforts, not outcomes, and why excellence is the only thing you should strive for. 32:17 Dan's thoughts on gratitude and on living "in the now". 34:42 Dan's thoughts on doing the "one thing" and practicing the 80/20 rule. 42:52 How Dan is teaching his students the process of dying in order to help them have more appreciation for life. 46:07 Dan's current diet plus his Peaceful Warrior Workout and 4 Minute Meditation. 52:04 Connect with Dan Online: Website Facebook Twitter Listen to Renegade Radio: To listen, you can either hit the flash audio player below or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Right-click here and choose "Save As"to download this episode This episode is brought to you by ButcherBox You guys know by now the importance of high-quality grass-fed grass finished meat. Go to www.butcherbox .com/Jay to get your free ribeye steaks. That's two 10 oz ribeye steaks for free, plus, $10 off your first order and free shipping. You can get everything from sausages, burgers, steaks, chicken, lamb, you name it. It includes: 100% Grass-fed beef Free range organic chicken Heritage breed pork Delivered for free to your door for less than $6 a meal. You cannot beat that with a bat. Go to www.butcherbox.com/Jay to get yours today. This episode is also brought to you by The Renegade Strength Club, one of the best ways to simplify your life is to outsource things. Do you wanna get strong and shredded in as little as 3 hours per week? Without the usual aches and pains associated with most training programs? Then join our exclusive community in the Renegade Strength Club. You'll slash body fat, boost testosterone, increase energy and turn back the clock. Get the workouts, coaching, and accountability you need to build your best body ever at:www.RenegadeStrengthClub.com. If you have questions, use the hashtag #RenegadeRadioPodcast and shoot them my way on Twitter or Instagram or email podcast@JasonFerruggia.com Thank you for tuning in and subscribing. I appreciate every one of you that takes the time to listen.

Training is not just about building bigger muscles. It's about building a new you, inside and out. Ask anyone who's experienced a real transformation. They'll tell you the physical changes are only part of the equation. It's the newfound confidence and emotional strength that truly changes a person and sets them on course towards a new life. Chris Dufey is a personal trainer, author, speaker and podcast host. As an overweight kid, Chris struggled with depression, shyness, and inability to make friends. After high school he found fitness and it changed his life. His incredible transformation inspired him to help other people change their lives through fitness. Chris is my guest on episode 194 of the #RenegadeRadioPodcast. Topics Include: How Chris found fitness and discovered he wanted to make a career out of helping other people. 2:49 His early training methods and mistakes he made along the way. 4:52 Why even coaches need coaching in order to become their best. 7:59 The training principles that Chris believes in today and his instinctive approach to training. 8:56 Chris' advice for beginner to intermediate lifters and why training principles should vary based on a person's training experience. 10:55 The most important question – are you progressing? 13:44 How to simplify nutrition to make it fit your lifestyle and the "anti-douchebag" approach to intermittent fasting. 14:44 Chris' favorite recovery methods and ways to reduce stress. 20:53 Why the story you tell yourself is so important. 22:56 His morning routine for happiness, health, and productivity and why people should identify their "one thing". 26:06 "Brain Training" – a new way to think of meditation. 27:46 The evolution of Chris' fitness business and useful advice for new fitness professionals. 28:21 How Chris developed the coaching and business skills that led to the creation of My Body Blends and The Coaches Cartel. 33:30 The "Red Velvet Rope" of Chris' business and why he asks himself "would I have this person over for dinner with my family" before deciding to work with clients. 35:09 Tips for building brick and mortar and online businesses and why Chris says you don't necessarily need an avatar when you're first starting out. 36:47 Why Social Media is a double-edged sword. 40:06 Success tips that you won't hear everywhere else. 40:35 Facebook for building your business – what you need to know to stay ahead of the game. 42:10 Connect with Chris online Instagram Facebook Website Podcast Listen to Renegade Radio: To listen, you can either hit the flash audio player below or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Right-click here and choose "Save As"to download this episode This episode is brought to you by Caffeine and Kilos. We all know that coffee is probably the greatest thing ever. There are countless studies proving the benefits of coffee. Dr. Sanjiv Chopra said that drinking coffee is one of the five essential habits for long-term good health. Caffeine and Kilos is a brand that embodies an active lifestyle. They have great looking apparel you can wear in the gym or out of the gym. It's smooth, fresh coffee blended and roasted for high caffeine content, so you can get all kinds of cranked up. They also have all natural, whole food caffeinated bars with macros designed for performance. Get their delicious coffee and more at www.caffeineandkilos.com and use the code, "Renegade" and get free shipping on your first order. This episode is also brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it tastes great. Go to http://www.AthleticGreens.com/Jay to receive a special offer as a listener of the podcast. This episode is also brought to you by ButcherBox You guys know by now the importance of high-quality grass-fed grass finished meat. Go to www.butcherbox .com/Jay to get your free ribeye steaks. That's two 10 oz ribeye steaks for free, plus, $10 off your first order and free shipping. You can get everything from sausages, burgers, steaks, chicken, lamb, you name it. It includes: 100% Grass-fed beef Free range organic chicken Heritage breed pork Delivered for free to your door for less than $6 a meal. You cannot beat that with a bat. Go to www.butcherbox.com/Jay to get yours today. If you have questions, use the hashtag #RenegadeRadioPodcast and shoot them my way on Twitter or Instagram or email podcast@JasonFerruggia.com Thank you for tuning in and subscribing. I appreciate every one of you that takes the time to listen.

Sleep is the key to optimal health and performance. If you improve your sleep everything in your life gets better. You lose fat faster, your brain works more efficiently, and your sex drive goes up. Shawn Stevenson, the author of "Sleep Smarter," and host of The Model Health Show, is my guest on this episode of the #RenegadeRadioPodcast. We discuss how Shawn found fitness after being diagnosed with a devastating illness at the age of 20. He shares the three primary elements of his remarkable recovery and his approach to health and longevity. Shawn also explains why sleep is the most important factor for optimizing health and performance. He provides invaluable tips for improving your sleep, your nutrition, your business and so much more. Topics Include: How Shawn got his start in fitness and the diagnosis that changed everything. 3:15 Why Shawn says most people "try" to get well but should actually make the decision to get well. 9:43 A simple thing everyone can do to upgrade their diet. 15:36 Are deadlifts the ultimate healer for your spine? 18:06 How Shawn's wife put her cancer into remission within 22 days of being diagnosed. 23:06 Shawn's 21 day fast. 30:23 His overall approach to nutrition and supplementation for health and longevity. 29:37 Gluten and other foods that often cause issues. 37:18 Why nutrition isn't everything and what is actually more important. 40:03 The enzyme produced by sleep that can indicate how long you're going to live and reverse the aging process. 40:38 Why sleep deprivation is shortening your life and making you fat. 42:08 What can increase your body's ability to burn fat by 55%? Hint - it's not low carbs or more exercise. 42:59 Why are the outliers, like The Rock and Arnold, able to get by with less sleep? 46:48 Why alcohol will make you fall asleep faster but wake up feeling awful and Shawn's explanation of REM sleep. 48:58 Does training in the morning lead to better sleep at night? 51:08 Which is better for sleep, a warm shower or a cold one? 58:18 Why you should minimize the time you spend on your phone and computer at night and why F.lux is a must-have. 1:03:48 How nutrition and meal timing impacts sleep. 1:07:45 Does cutting carbs too low cause sleep issues? 1:11:32 Shawn's approach to intermittent fasting and his current nutrition plan. 1:16:15 Is quality more important than quantity when it comes to protein intake? 1:27:53 The right way to supplement with melatonin. 1:29:23 Shawn's advice for building your brand and succeeding in business. 1:32:18 Connect with Shawn online Podcast Twitter Facebook Instagram Listen to Renegade Radio: To listen, you can either hit the flash audio player below or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Right click here and choose "Save As"to download this episode This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with eleven different areas of health. You never know what's going to come up in your day; however, with just one scoop of Athletic Greens when you wake up or add it to your morning smoothie, you know you have all of your bases covered. It's easy, and it tastes great. Go to http://www.AthleticGreens.com/Jay to receive a special offer as a listener of the podcast. This episode is also brought to you by Caffeine and Kilos. We all know that coffee is probably the greatest thing ever. There are countless studies proving the benefits of coffee. Dr. Sanjiv Chopra said that drinking coffee is one of the five essential habits for long-term good health. Caffeine and Kilos is a brand that embodies an active lifestyle. They have great looking apparel you can wear in the gym or out of the gym. It's smooth, fresh coffee blended and roasted for high caffeine content, so you can get all kinds of cranked up. They also have all natural, whole food caffeinated bars with macros designed for performance. Get their delicious coffee and more at www.caffeineandkilos.com and use the code, "Renegade" and get free shipping on your first order. If you have questions, use the hashtag #RenegadeRadioPodcast and shoot them my way on Twitter or Instagram or email podcast@JasonFerruggia.com Thank you for tuning in and subscribing. I appreciate every one of you that takes the time to listen.

Why is it that so few people receive so many of the rewards in life? What does the top 1% know and do that most people, who are struggling to achieve their goals, don't? If you're ready to stop spinning your wheels and start making real progress in life, you do not want to miss this episode of the #RenegadeRadioPodcast. James Clear is an author, entrepreneur, photographer and gym rat. Through his writing on JamesClear.com, he educates, entertains and inspires readers. In this episode, we discuss the mistakes that most people make when setting goals and how it hinders progress. James also explains why developing the right habits and creating systems are even more important than setting goals. We cover Pareto's Law, how you can use the 1% Rule to your advantage, and many more insights that can immediately put you on the road to success. Topics Include: The problem with goal setting and why so many people fail 2:43 Why it's more effective to be specific about your habits, systems, and processes than it is to set specific goals. 5:18 The 4 Stages of building better habits. 7:14 A huge, mind blowing "ah ha" moment for Jay - how his approach to training can be applied to life. 9:57 Why you should shift your focus to "how many" instead of "how long" when it comes to forming habits and achieving results. 13:47 The "2 Minute Rule" for creating effective systems. 15:50 How habits lead to routines and why you must consciously choose your habits. 17:51 How to proactively block distractions and stay productive through " Environment Design". 19:13 Why "Feedback Loops" are critical and how to create them by using the "Seinfeld Method". 24:10 Do you need to do something daily to form a habit? 29:06 Why bundling habits might be more effective for some people and a unique strategy for getting started. 30:55 Why you must standardize something before you can optimize it and the exercise one professor created to demonstrate it. 33:19 Why action, practice and doing the work will always lead to better results than strategizing and theorizing. 35:15 The "Accumulative Advantage" and 1% Rule - Why being just slightly better than your competition will eventually lead to more success. 41:19 How to use "Mental Models" for making important, strategic decisions. 45:52 The most important and only productivity tip you'll ever need (if you actually do it). 48:05 How James builds his daily routine out of habits which yield a high return. 51:00 James' favorite recovery method and current diet. 59:35 Why James is an "Optimizer" instead of a minimalist and how to spend time on things that yield a higher return.1:02:02 Connect with James Online Website Twitter Facebook Instagram Listen to Renegade Radio: To listen, you can either hit the flash audio player below or browse the links to find your preferred format … Click here to subscribe via iTunes Click here to listen on SoundCloud Click here to subscribe via Stitcher Right click here and choose "Save As"to download this episode This episode is brought to you by Audio Books Go to http://www.audiobooks.com/jay to start listening to critically-acclaimed, best-selling audiobooks including some of my favorites like Essentialism, How to Win Friends & Influence People and The Art of Noncomformity! With Audiobooks, you can learn and generate new ideas anywhere, anytime. Download or stream audiobooks on your smartphone or tablet with our free apps for iOS and Android Choose from more than 100,000 titles, including top-rated business books written by leaders and innovators in the field Listen to your first audiobook for FREE and if you like the service, enjoy a new book every month Access our Member Deals section where you can take advantage of great bundles and BOGOs Go to http://www.audiobooks.com/jay to get your free book. This episode is also brought to you by ButcherBox You guys know by now the importance of high-quality grass-fed grass finished meat. Go to www.butcherbox .com/Jay to get your free ribeye steaks. That's two 10 oz ribeye steaks for free, plus, $10 off your first order and free shipping. You can get everything from sausages, burgers, steaks, chicken, lamb, you name it. It includes: 100% Grass-fed beef Free range organic chicken Heritage breed pork Delivered for free to your door for less than $6 a meal. You cannot beat that with a bat. Go to www.butcherbox.com/Jay to get yours today. If you have questions, use the hashtag #RenegadeRadioPodcast and shoot them my way on Twitter or Instagram or email podcast@JasonFerruggia.com Thank you for tuning in and subscribing. I appreciate every one of you that takes the time to listen.