The Jay Ferruggia Show

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#145: Martial Arts and Fitness with Dr. Mark Cheng Feb 17, 2017

Show notes

Doctor Mark Cheng is a ninja, a Jedi, and an evil genius.

He possesses, what some might consider, magical, mystical healing powers.

I met Doc Cheng a few years back and had him start working on some of my injuries. His ability to assess and correct dysfunction is second to none. He can tell what's wrong with your shoulder by the way you walk. He can tell what's wrong with your ankle by the way you talk.

Maybe I'm exaggerating. Or maybe I'm not.

In addition to being a respected healer and body worker, Doc Cheng is a highly trained fight expert.

In my 30 years of training experience the best I've ever felt was when I was working with Doc Cheng on a twice per week basis.

We started in his office and then progressed to training in the gym. I believe that even coaches need coaches, so I handed the reins over to the good doc and let him take control.

We mixed rehab, strength work and fight techniques all into the same workout.

The progress I made was mind blowing.

Doc Cheng joins us on the podcast today to discuss topics such as:

Essentials of self-defense [7:08].
When to fight and when to walk away [12:11].
Why you should always be prepared [15:50].
How he got into doing Martial Arts for a living [24:03].
Some of the key exercises we used in my rehab [31:09].
What movement patterns should everyone be able to do? [50:32 & 1:00:37].
How much time should you spend on mobility? [57:13 & 1:35:55].
The best prehab and rehab exercises [1:00:52].
Are sit-ups and crunches as bad as people think? [1:16:10].
The truth about foam rolling [1:20:10].
Lumbar flexion: The seat of death [1:27:04].

Listen to Renegade Radio:

To listen, you can either hit the flash audio player below, or browse the links to find your preferred format …

This episode is brought to you by Kimera Koffee. It is great tasting high altitudes single estate coffee packed with premium-grade nootropics, proven to help increase focus, power output and cognition.

Go to http://www.kimerakoffee.com/shop to get 10% off your order by using the coupon code "Jay" at checkout.

Turbo charge your brain now!

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 taste great.

Click athleticgreens.com/jay to receive a special offer as a listener of the podcast.

Thanks for listening,

Jay Ferruggia

#144: Essentialism: The Disciplined Pursuit of Less with Greg McKeown Feb 14, 2017

Show notes

For most of your life you've been told that you can have it all.

You can do everything and be everything.

But that's bullshit. And trying to do and have it all will get you nowhere. It might even ruin your life.

To have more happiness and success you need to do less. You need to say "no" more often. You need to be okay with "missing out."

It's all about identifying the vital few and separating them from the trivial many.

That's the way of the "essentialist."

If you've followed me for any length of time you have heard me recommend the book, Essentialism: The Disciplined Pursuit of Less. Today, I finally have the author, Greg McKeown on the podcast.

Topics discussed include:

How the concept of Essentialism evolved for Greg [4:30].
Why it's not just about less, but better [7:59].
Vital questions you need to ask yourself [11:03].
The myth of "priorities" [12:30].
Why it's so hard to get rid of physical possessions [16:16].
Why we feel the need to be busy all the time [19:10].
How to say no gracefully [22:59].
Progress and it's importance in maintaining motivation [32:29].
The key ingredient in health, wealth and fulfilled life [36:29].

Listen to Renegade Radio:

To listen, you can either hit the flash audio player below, or browse the links to find your preferred format …

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 taste great.

Head over to athleticgreens.com/jay and get yours. *******

This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram.

That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness.

Go to http://www.masszymes.com/jay to get 10% off your order by using the coupon code "Jay10" at checkout.

Thanks for listening,

Jay Ferruggia

#143: Escaping Poverty, Beating Cancer (2x), & Living the Dream with Alwyn Cosgrove Feb 10, 2017

Show notes

If you're lucky you have one or two great mentors, teachers or coaches who change your life forever.

I've been fortunate enough to have a handful of them. But, perhaps none have been as impactful as my great friend, Alwyn Cosgrove.

Alwyn grew up poor in Glasgow, Scotland. Fighting was essential for survival, so he got a black belt and became a nation champion in Tae Kwon Do.

He later became a strength coach and moved to the US, which is how we met at a training workshop in 1996.

For the 20 years since he's been one of my closest friends, biggest supporters and most trusted advisers.

Whenever I have a tough decision to make he's one of the first people I call. I value his opinion and insight that much.

He's helped me get through many tough times, even during his two battles with Stage 4 cancer.

When you listen to today's episode I hope you'll understand why I hold this man in the highest regard.

Topics discussed include:

The Sugar Ray Leonard attitude [8:08].
Growing up in the 80's and 90's [12:09].
How one tiny decision can change the course of your life [15:47].
A ridiculous game of "would you rather?" [21:57].
Moving from Glasgow to NY to Cali [28:01].
How to navigate through anxiety and depression [38:09].
Why being on the show made him so uncomfortable [43:33 & 1:42:50].
His unique approach to goal setting [46:30].
His insightful take on making decisions [59:57].
How to manage and deal with staff [1:02:12].
The "is she hot?" story about meeting his wife [1:04:27].
Opening and running one of the top gyms in the US [1:05:44].
How to break into the fitness industry [1:06:20].
The mindset involved in beating cancer… twice [1:08:57].
How your perspective changes after beating cancer [1:15:50].
The importance of having mentors and mentoring others [1:25:46].
How to manage a successful fitness business [1:30:44].
How to recognize talent and help it flourish [1:34:55].

Listen to Renegade Radio:

To listen, you can either hit the flash audio player below, or browse the links to find your preferred format …

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 taste great.

Head over to athleticgreens.com/jay and get yours. *******

This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram.

That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness.

Go to http://www.masszymes.com/renegade to get 10% off your order by using the coupon code "Jay10" at checkout.

Thanks for listening,

Jay Ferruggia

#142: How to Overcome Fear with Dr. Srini Pillay Feb 07, 2017

Show notes

Everybody has fears.

They cause us anxiety and keep us awake at night. Most of these fears are imagined. They aren't real.

Mark Twain said, "I am an old man and have known a great many troubles, but most of them never happened."

Those who succeed in life and find happiness are those who can overcome their fears. They can separate real from imagined. They face the fear and move forward.

Those who cannot will remain stagnant, frustrated and crippled.

This is not the life you want.

In this episode, I sit down with the author of Life Unlocked, and Total Brain Makeover, Dr. Srini Pillay. We discuss exactly how you can become your best self.

Topics include:

Why you don't do what you know you should be doing [5:16].
The expectation of failure [11:03].
Essential questions to ask yourself [15:15].
The science of productivity and the period of un-focus [21:01].
The difference between conscious and unconscious fear [31:28].
The effect that social media and news has on your brain [38:30].
How to reframe negative thought patterns [46:41].
The REAL law of attraction [51:42].
How to set goals that you can actually achieve [56:55].
His take on visualization, affirmation and mediation [1:04:46].
What to do to optimize your brain health and neural function [1:07:45].

Listen to Renegade Radio:

To listen, you can either hit the flash audio player below, or browse the links to find your preferred format …

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 taste great.

Head over to athleticgreens.com/jay and get yours. *******

This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram.

That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness.

Go to http://www.masszymes.com/renegade to get 10% off your order by using the coupon code "Jay10" at checkout.

Thanks for listening,

Jay Ferruggia

#141: How to Unf*ck Yourself Feb 03, 2017

Show notes

About 8 years ago I was hospitalized with panic and anxiety attacks.

I made some major changes to my life immediately after…but old habits have a way of sneaking back in if you don't stay on top of things.

Last December I felt myself slipping only I didn't do anything about it. I kept soldiering on and trying to plow through like I always do.

Big mistake.

Come mid January my anxiety and stress was bubbling over and nearly at an all time high.

I was in desperate need of a break.

In this episode my good friend, actor Jay Jablonski joins me for a candid discussion on what went wrong, how I caught it, and how you can also unf*ck yourself.

Topics include:

Hammer time & the jacket that doesn't come off [3:07].
The effects of Cool Water Cologne [11:45].
The value of unplugging [14:04].
The birth of my stress, anxiety and intensity [22:04].
How your daily routine affects your sleep [30:11].
Moving toward a more minimalist lifestyle [31:11].
Being honest with yourself and not having goals [39:17].
Growing up in a hot tempered Italian family in Jersey [42:52].
The people I prejudge the most (hint: they're just like me) [50:48].
Why you should travel alone just once [56:12].
Eliminating self doubt and focusing on what's important to you [1:01:35].
How to define success and happiness [1:02:41].
Making a decision is not saying let's think about it [1:08:03].
My take on the Royal rumble, and my Super Bowl picks [1:10:21].
Movies that changed my life [1:14:19].
What I'm listening to now when I train [1:19:38].

Listen to Renegade Radio:

To listen, you can either hit the flash audio player below, or browse the links to find your preferred format …

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 taste great. Head over to athleticgreens.com/jay and get yours. ******* This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram. That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness. Go to www.masszymes.com/renegade to get 10% off your order by using the coupon code "Jay10" at checkout.

Thanks for listening, Jay Ferruggia

#140: How to Redesign Your Life with Chris "The Kiwi" Ashenden Feb 01, 2017

Show notes

Chris "The Kiwi" Ashenden is the creator of Athletic Greens, the worlds most complete whole food supplement.

Chris is all about happiness, personal growth, living outside the box, and enjoying a spectacular life.

He had been to 43 countries before his 13th birthday, and decided to retire in 2005 to spend 4 years traveling the planet full time.

Now very much un-retired, with a ton of friends in crazy places, 60 plus countries under the belt, and some amazing memories, he is focused on using what he can remember from his studies for a BSc in Sport and Exercise Science and his cumulative years as a nutritionist and strength coach to help other people enjoy amazing levels of health and energy.

Chris and I had a great discussion on topics including:

Ways to push yourself out of your comfort zone [3:12].
Having no regrets and taking on new adventures [9:22].
Being a citizen of the world [17:33].
Mini retirement and the beginning of a friendship with Timothy Ferriss [19:35].
Advice on how to travel around the world [23:03].
What it was like living in Japan [25:39].
Race relations, is it just a U.S. issue? [26:44].
Living in Colombia and doing the bounce around [36:36].
Tips and advice on how to travel [43:54].
The magic number of days to feel unplugged on vacation [54:18].
Chris' daily routine in Colombia [57:57].
What made me decide to go live with Renegade Radio [1:00:19].
Why Dr. Kirk Parsley is a beast [1:06:21].
How Kiwi first got into fitness [1:11:30].
Sleep, gut issues, and immune challenges [1:16:37].
The effects of Gluten, vegetables and meat in your diet [1:25:10].
Suggestions on how to do a Paleo diet the right way [1:36:32].
How Athletic Greens began [1:42:15].
Sticking to your guns and learning to say no [1:51:58].
What's in the future for Renegade Radio [1:55:54].
The behind the scenes of the supplement industry [1:58:33].

Listen to Renegade Radio:

To listen, you can either hit the flash audio player below, or browse the links to find your preferred format …

Thanks for listening, Jay Ferruggia

#139: Don't Screw Up Your Training! Most Common Mistakes Jan 27, 2017

Show notes

Not seeing the results you want, so you invent your own workout? Avoid this common mistake and more. In this episode, I had to finish of the month strong and give you my thoughts on my Royal Rumble and NFL Playoffs predictions, talk about some of the player's diets and how you can apply them to your training routine and offer my advice on how to avoid injury and some common mistakes guys are making. I knocked out a lot of questions, so you don't want to miss this episode.

Topics Include:

How to apply the Tom Brady & James Harrison diet and routine for the average Joe [6:22].
The power of sports [15:44].
My disbelief in the political system [17:28].
How to create effective daily affirmations [21:22].
Superfly and the impact Pro Wrestling had my life [23:41].
Over analyzing, paralysis by analysis and self doubt [27:54].
The benefits of the float tank and settling your mind [31:14].
What is Ketosis and how to set up your diet and training [33:41].
Should you take protein powders for post workouts [41:42].
How to avoid paying the price later with timing sets, Paleo metrics, and lunges & squats [45:46].
Carb Cycling: how to do it right [50:41].
Why I stopped intermittent fasting [52:29].
Doc Parsley had it right; every program isn't for you [56:46].
Advice for the 14 yr old bodybuilder in training [59:16].

Listen to Renegade Radio:

To listen, you can either hit the flash audio player below, or browse the links to find your preferred format …

Thanks for listening, Jay Ferruggia

#138: How to Master Productivity with John Lee Dumas Jan 24, 2017

Show notes

John Lee Dumas is the host of EOFire, where he interviews today's most successful Entrepreneurs 7-days a week. JLD has grown EOFire into a multi-million dollar a year business with over 1500 interviews and 1.5 million monthly listens. His latest project is The Mastery Journal: Master productivity, discipline and focus in 100 days. Learn more at TheMasteryJournal.com!

We sat down recently to have a discussion that included the following topics:

The Background on John Lee Dumas and the birth of his podcast [3:08].
Advice on how to start a podcast [6:19].
The usefulness of transparency with your audience [9:03].
The secrets to productivity, discipline and focus [12:28].
Is discipline a myth for the average person? [14:50].
Morning rituals, what worked and what didn't work [18:00].
The Pomodoro Technique [27:36].
Most important thing to do during your first 30-40 minutes in the AM [29:10].
After the morning ritual: How to handle the rest of your day [30:45].
Methods for limiting Social Media usage [32:17].
How to know when to say "yes" or "no" to opportunities [33:33].
Guidelines and mistakes for setting a goal [36:00].
What the Mastery Journal is [37:32].
Identifying an off day and how to bounce back from it [39:41].
The importance of mentoring and surrounding yourself with the right people [41:22].

Listen to Renegade Radio:

To listen, you can either hit the flash audio player below, or browse the links to find your preferred format …

This episode is brought to you by Athletic Greens. It's the most complete whole food supplement available. With 75 ingredients working together to help with eleven different areas of health. Click HERE to receive a special offer as a listener of the podcast. Getting into a daily routine with Athletic Greens will be one of the best things you can do for your health and success this year. Head over to http://athleticgreens.com/jay and get yours. ****** This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram. That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness. Go to http://www.masszymes.com/renegade to get 10% off your order by using the coupon code "Jay10" at checkout. Thanks for listening. Jay Ferruggia

#137: Cardio & Mobility Guidelines, Adrenal Fatigue, & The Happiness Formula Jan 20, 2017

Show notes

Actor, Jay Jablonski is back in studio with me this week and we attempted to film this episode for you. Unfortunately things went awry, as you'll hear when you listen. Still, we soldiered on and discussed the current NFL playoff situation, what I find bizarre and fascinating about Jablonski, my Jon Snow freak out, wasting time on Facebook, phone alerts, life lessons from Fight Club, and more.

We also answered your questions on topics such as:

Playoff predictions, Bieber's boat and the Giant's game [3:10].
Social media, the news, and the need to de-plug [4:47].
Review of Craig Ballantyne's book, "The Perfect Day Formula"[9:12].
Jablonski's acting role in the new film,"Doolittle's Heroes" [12:40].
Adapting to living with diagnosed and undiagnosed A.D.H.D [13:55].
What kind of training he is doing currently [16:10].
The importance of finding your ideal circle of friends [19:06].
Learning to accept the gift of a compliment [19:59].
Vacationing in Cabo, trying the Graston Technique and the new craze, "Shape Houses" [23:33].
Cryo therapy vs. float lab, my favorite recovery method [24:54].
Overcoming cystic fibrosis [26:32].
Weeding out the negative people in your life [28:13].
The 5 keys to being happy [35:29].
A story about what's really important in life [36:30].
2 things newbies should do when they start working out [41:30].
The perfect time to do cardio [42:51].
A mobility routine you should do every day [45:10].
The one thing I'd implement on my first day as president [47:14].
Essential advice that gets ignored by everyone
My pet chimp [48:45].
Jackie Robinson [50:00].
How to stay healthy this winter [50:46].
Working in the family business [52:20].
Best replacement for hill sprints & the cure for adrenal fatigue [54:10].
Dating advice from an impatient love doctor [56:45].
Overcoming social anxiety [58:48].
Essential advice that gets ignored by everyone [1:00:14].
Prop 64 [1:05:00].

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 taste great.

Click HERE to receive a special offer as a listener of the podcast.

This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram.

That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness.

Go to http://www.masszymes.com/renegade to get 10% off your order by using the coupon code "Jay10" at checkout.

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, subscribing, and listening. I appreciate every one of you that takes the time to listen.

#136: Optimizing Sleep with Doctor Kirk Parsley Jan 18, 2017

Show notes

You want to be jacked, but aren't seeing the gains you want?

Doctor Kirk Parsley dives into the main problem that can be holding you back- sleep.

Doc Parsley served as an Undersea Medical Officer at Naval Special Warfare Group One. He is a former SEAL and served as Naval Special Warfare's expert on Sleep Medicine.

Doc's philosophy is simple; in order to optimize our health and get the most out of our bodies and minds, we must live more closely to the way we evolved as a species. Many diseases and disorders that we accept as "inevitable" in modern society are unnecessary complications of poor sleeping habits, living in a toxic environment, eating foods we were not designed to digest, and allowing stress to overwhelm us.

Doc and I sat down recently to discuss everything you need to know about how to optimize your sleep.

Topics Include:

His interest in sleep, his experience with the Navy SEALS, and how his career began [3:03].
Slept adaption, sleep deprivation, and overall performance [12:37].
Paying back sleep debt, fact or myth? [18:39].
How many hours of sleep is ideal for performance [20:56].
The circadian rhythm, body temperature and his recommendations on training for the average guy [22:32].
Adrenal fatigue and its impact on deep sleep [27:44].
How many days a week someone should workout intensely [31:14].
The evolution of nutrition and Doc's philosophy on high and low carb intake [35:09].
Intermittent fasting, additional stressors and sleep [47:22].
Testosterone production during deep sleep [54:23].
Advice for people who work overnight shifts like cops and doctors [1:00:38].
How Doc Parsley uses his Sleep Remedy [1:07:45].
How the blue light of electronic devices can help or hinder sleep hygiene and ritualization [1:12:45].

Listen to Renegade Radio:

To listen, you can either hit the flash audio player below, or browse the links to find your preferred format …

This episode is brought to you by Athletic Greens. It's the most complete whole food supplement available. With 75 ingredients working together to help with eleven different areas of health.

Click HERE to receive a special offer as a listener of the podcast. Getting into a daily routine with Athletic Greens will be one of the best things you can do for your health and success this year.

Head over to http://athleticgreens.com/jay and get yours. ******

This episode is also brought to you by BiOptimizers. Crank your muscle gains to new heights by flooding your muscles with maximum amino acids without increasing your protein intake by a single gram. That's what the powerful 1-2 punch of Masszymes digestive enzymes, and P3OM probiotics can help you do. In addition they boost your immune system and help you avoid illness.

Go to http://www.masszymes.com/renegade to get 10% off your order by using the coupon code "Jay10" at checkout. Thanks for listening.

Jay Ferruggia

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