The Jay Ferruggia Show

My guest in this episode is 10-year NFL Veteran, Heath Evans. A lifetime fitness fanatic, Heath was one of the most jacked dudes to ever play the game. Since retiring from pro football, he has turned his focus towards helping other people build their bodies. He founded Heath Evans Strength Academy, where he provides members with daily workouts, nutrition advice and other exclusive online content. In this episode we talk training, nutrition, growing up with a Marine, what it takes to play in the NFL, his favorite recovery methods and much more including: Building his mindset and turning weaknesses into strengths. [4:26] What was it like growing up with a Marine as a father? [6:22] Why mindset is everything! [8:48] The importance of being humble and asking for help. [10:11] How his training has evolved since his days in the NFL. [12:44] Knowing what he knows now, would he change anything about his training regimen? [16:14] What Mike Woicik taught him about nutrition and how he eats now. [23:20] Does he suffer from CTE? [31:49] Why good is the enemy of great. [33:35] A day in the life of training with Heath Evans. [38:45] How often does he do cardio? [44:31] What are some of his favorite recovery methods? [46:11] What life lessons has he learned and how has he been able to apply them to his business? [50:14] What is he doing now in his personal life and business? [59:56] This episode is brought to you by Four Sigmatic. I use it daily for better focus, improved workouts, and deeper sleep. Four Sigmatic is gut friendly and contains less than half the caffeine of regular coffee. Go to www.FourSigmatic.com/Jay and use the code JAY to get 15% discount. This episode is also brought to you by Cured Nutrition. CBD is a game changer when it comes to reducing inflammation and improving sleep quality. Cured Nutrition makes CBD-infused products from Colorado-grown organic hemp. Their spices and nut-based cookie dough are delicious and so easy to incorporate into any well-rounded health and fitness program. For deep relaxation and ultimate recovery try their concentrated oils and gel caps. Click HERE to get yours today and use the coupon code, "Renegade" for a 15% discount.

Over the last few years you may have heard some relatively new (less than 10 years of real world experience) trainers and online fitness guru's regurgitate the following statement, "volume is the key driver of hypertrophy gains." That statement is continually made these days because of some studies showing that those who did more sets gained more muscle. But it's hardly conclusive and hardly the advice that everyone should adhere to. If you lack the requisite 10-25 years of real world coaching experience that it takes to wade through all this stuff, you just go with whatever's popular at the moment. The first thing I do with anyone who isn't making gains is to cut their volume down drastically. Whenever you do that you almost always see gains in size, strength and power. You also feel better and your joints hurt less. So, in this episode, we'll get into the real deal on training volume and a bunch of other stuff including: Is there any value in doing complexes? How to add 100lbs to your squat in 12 weeks. Massive gains with only 1-3 sets? Best way to get rid of belly fat? Leg training for athletes who play/practice 3x per week. Tracking sleep and HRV. Safely loading and picking up weights. Stuff I use in the gym. How to engage the back and not the biceps. Best workout split for men over 40? How to build bigger traps. How much frequency is too much? Best ab exercises. Neck and grip training tips. This episode is brought to you by Cured Nutrition. CBD is a game changer when it comes to reducing inflammation and improving sleep quality. Cured Nutrition makes CBD-infused products from Colorado-grown organic hemp. Their spices and nut-based cookie dough are delicious and so easy to incorporate into any well-rounded health and fitness program. For deep relaxation and ultimate recovery try their concentrated oils and gel caps. Click HERE to get yours today and use the coupon code, "Renegade" for a 15% discount. This episode is also brought to you by Organifi. Organifi helps you fight inflammation and improve your sleep with their outstanding, organic turmeric products. Click HERE or go to www.organifi.com/renegade to get yours today!

Another solo Q&A episode coming at you this week. Pay extra special attention to what I'm spittin in the first and last answer. There are a few tidbits in there that could make a huge difference in your training, your results, your recovery, and your overall enjoyment of life. Keep sending the awesome questions my way and I'll keep answering. Thanks. And enjoy today's episode featuring the following questions: What are you currently learning about yourself? The single most important aspect of recovery. What determines how hard and how often you can train? How can I build my legs without squats and deadlifts? Do you eat red meat every day? What is the best way to gain muscle/lose fat without tracking macros/calories? Is it better to get lean with a high carb diet or high-fat diet for a male in his early 30's? Who is on your Mt. Rushmore of DJ's? Advice you'd give to a 20-year-old who wants a long training career? What causes cold hands and feet and what should you do about it? When/how did you know you were ready to start a podcast? How do you balance fitness and life? Favorite MC of the new generation? Can fat loss stall on too few calories? Favorite Metallica track to listen to when not listening to hip hop? Are flyes needed for chest development? IIFYM or keto? Thoughts on having beginners do an upper/lower split but train 3x a week on a rotating schedule? 2 things NEVER to do when trying to build relationships. What are you most proud of, Jay? (accomplishments, choices, etc.) This episode is brought to you by Athletic Greenshttp://www.athleticgreens.com/jay>. With 75 ingredients working together to help with 11 different areas of health, Athletic Greens helps detoxify your body, boost your energy, and strengthen your immune system. Get all your vital nutrition in 30 seconds or less at www.AthleticGreens.com/Jayhttp://www.athleticgreens.com/jay> to claim your Renegade Radio special offer. This episode is also brought to you by Organifihttp://www.organifi.com/renegade>. Organifi Gold is a delicious, "Golden Milk" nighttime tea that helps you fight inflammation and improve your sleep. Click HEREhttp://www.organifi.com/renegade> or go to www.organifi.com/renegadehttp://www.organifi.com/renegade> to get yours today!

Thank you guys for all the positive feedback on the last two Q&A episodes. And thank you for continuing to submit great questions and leave iTunes reviews. I can't tell you how much I appreciate it. This show is for you so the more you let me know exactly what you want, the better I can make it. To kick this episode off I'm giving away several bags of Athletic Greens. So please listen for your name at the beginning of the show. After that I tackle the following questions you guys asked: What type of workout should someone with a high stress job do? Should you use wrist wraps, knee sleeves, a belt and other supportive gear? Thoughts on hot yoga after training? How do you stop information overload? How do you determine how much weight to use on each set? What are your favorite business books? How did you become so successful? What is the best way to engage your customers? How do you deal with personal training clients who are late and cancel? How much water should you drink per day? How much HIIT cardio should you do per week? What are smart things to do with your cash? Thoughts on a push/pull/lower split? Do you have to do strange looking "functional" movements to get results? How can I stay more focused during my workouts? What is the # 1 food to stop eating? Do you have to squat to parallel or below? Is heat or cold better after a workout? What are you fighting for? This episode is brought to you by biOptimizers. MassZymes is the most powerful protein-digesting enzyme on the market. The formula contains 100,000 HUTs of protease per capsule which increases absorption of key amino acids and optimizes the effectiveness of the protein you're eating. Go to https://www.MassZymes.com/Renegade15 for your special offer as a listener of the Renegade Radio Podcast. This episode is also brought to you by Cured Nutrition. CBD is a game changer when it comes to reducing inflammation and improving sleep quality. Cured Nutrition makes CBD-infused products from Colorado-grown organic hemp. Their spices and nut-based cookie dough are delicious and so easy to incorporate into any well-rounded health and fitness program. For deep relaxation and ultimate recovery try their concentrated oils and gel caps. Click HERE to get yours today and use the coupon code, "Renegade" for a 15% discount.

Before I tell you what's on today's podcast, I wanted to thank you. The solo listener Q&A episode I did last week for you guys became our most downloaded episode in the first 48 hours in over a year. That tells me that we need to do more of these Q&A episodes. So rather than wait a few more weeks I figured we'd do another one right away. In today's show I answer the following questions that you guys sent in: What does a full day of eating look like for me? Would you ever try a vegan diet? How to get shredded in 4 weeks. How to boost testosterone in your 40's. How do you balance out pushing and pulling in your workouts? Top 3 fat loss tips for females? Training advice for those over 50. What should you do if you hate college? Full body workouts vs splits. Can you bulk and still do cardio? My WrestleMania dream matchup. How to improve your overhead press, and should you even overhead press at all? What's a must on my workout playlist? This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with 11 different areas of health, Athletic Greens helps detoxify your body, boost your energy, and strengthen your immune system. Get all your vital nutrition in 30 seconds or less at www.AthleticGreens.com/Jay to claim your Renegade Radio special offer. This episode is also brought to you by Organifi. Organifi helps you fight inflammation and improve your sleep with their outstanding, organic turmeric products. Click HERE or go to www.organifi.com/renegade to get yours today! This episode is also brought to you by Caffeine and Kilos. They make delicious, high caffeine coffee perfect for smashing PR's and awesome apparel that will make you look great in and out of the gym. Get their delicious coffee and more by going HERE and get 10% off your order as a listener of Renegade Radio. Are you tired of working hard in the gym and getting no results? There is a better way! For the exact testosterone boosting training programs that have helped thousands of guys get lean, jacked and strong visit the Renegade Strength Club today.

It's my first solo Q&A episode in far too long and I'm answering your questions including: What are roughly your macros now? [4:18] How do you go about optimizing sleep? Any hacks? [5:41] Do you use a barbell in your training at all nowadays? [7:28] What is your ideal weekly training routine? [9:02] Explain Paleo AIP? [10:50] Is putting creatine in hot liquid, like coffee, good or bad? [14:20] Do you need to cycle creatine to not mess with your own body's production of it? [14:36] Are you still doing improv classes? [15:02] Who is your favorite wrestler of all time? [15:24] Best time to work rotators? Before or after a workout or on alternate days? [15:50] How did you get as lean as you are right now when you used to be 'fluffy'? [16:42] Who is going to win the main event at WrestleMania? [21:00] Do you still like the front squat harness? [21:50] When do you recommend moving up in weight with a strength exercise? [22:40] Tupac or Biggie? [34:52] If you were a WWE superstar, what would your finisher be? [36:05] Do you miss New Jersey weather? [36:21] Did your outlook on health and longevity change after age 40? If so, in what way? [36:28] This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with 11 different areas of health, Athletic Greens helps detoxify your body, boost your energy, and strengthen your immune system. Get all your vital nutrition in 30 seconds or less at www.AthleticGreens.com/Jay to claim your Renegade Radio special offer. This episode is also brought to you by Strong Coffee Company, a brand for people who aspire to reach their potential. Strong Coffee brings a specialty coffee experience to consumers in a healthy done-for-you pre-mixed powder that includes instant organic coffee, grass-fed collagen protein, and MCT oil powder to fuel your mind and body for hours. Go to www.strongcoffeecompany.com/renegade to get 15% off your order as a listener of Renegade Radio. This episode is also brought to you by Cured Nutrition. CBD is a game changer when it comes to reducing inflammation and improving sleep quality. Cured Nutrition makes CBD-infused products from Colorado-grown organic hemp. Their spices and nut-based cookie dough are delicious and so easy to incorporate into any well-rounded health and fitness program. For deep relaxation and ultimate recovery try their concentrated oils and gel caps. Visit www.CuredNutrition.com and use the coupon code, "JAY" for a 15% discount.

In this episode of the #RenegadeRadioPodcast I have the pleasure of sitting down with 9-year NFL Veteran, and the founder of CrossFit Football and Power Athlete HQ, John Welbourn. John is the mastermind behind the online training phenomena, Johnnie WOD, the self proclaimed industry leading training program for packing on size and thick slabs of muscle. He also created his "Talk to me Johnnie" website and blog as a resource for power athletes looking to unlock their potential. Whether you want to get big and strong, lean and muscular, athletic and mobile or a combination of it all, you'll learn how in this episode! Listen as we discuss: How John has used the keto diet to maintain his body comp since 1993. [10:35] Why you must find joy and appreciate the small moments in your life. [17:00] How can the psychology of addiction help you use social media more effectively? [26:06] His mission behind the Power Athlete Symposium. [43:58] From age 14 to the NFL to Present Day – how his training has evolved over time. [48:20] Why he is big on observation and looking for patterns when it comes to training. [53:20] Why you should take the "white belt" mentality into every new thing you pursue. [1:00:05] What are his overarching training principles? [1:05:15] What does conditioning look like for him today? [1:08:23] How would he train the average 35-45 year old guy to get jacked and athletic? [1:09:14] What should you do to improve and maintain your mobility? [1:16:58] The various bars he has worked with and his experience competing in CrossFit Games. [1:19:08] Should you incorporate wearables, like Whoop, into your routine? [1:25:01] What tools does he recommend for recovery? [1:30:13] How he warms up based on what he is about to do. [1:35:50] This episode is brought to you by Organifi, an organic, superfood supplement line that makes quality trusted nutrition convenient and accessible. Organifi Gold contains pain-soothing herbs, antioxidants and phyto-nutrients all in one delicious, soothing "Golden Milk". Drink it at night before bed for the best sleep you've ever had. Click HERE or go to www.organifi.com/jay to get 20% off your order by using the coupon code "JAY" at checkout. This episode is also brought to you by Four Sigmatic. I use it daily for better focus, improved workouts, and deeper sleep. Four Sigmatic is gut friendly and contains less than half the caffeine of regular coffee. Go to www.FourSigmatic.com/Jay and use the code JAY to get 15% discount.

Do you like the NBC show, Strong? If so, you're going to love this episode with Adam Von Rothfelder. A fitness coach of some of the country's most elite CEO's and Executives, Adam was featured on Strong as one of America's Top 10 Trainers. He is also a former MMA fighter, successful gym owner, fitness model and the Founder and CEO of Strong Coffee Company. In this episode I sat down with Adam, and previous guest on Renegade Radio, Kenny Santucci of Solace New York, to discuss training, nutrition, overcoming adversity, the power of coffee, marijuana, success and life. Listen as we discuss: Why action film stars, the movie "White Men Can't Jump" and getting picked on inspired him to start training. [7:55] How the loss of his older brother sparked his career in MMA. [11:16] How did he know about training with the "Russian Dumbbell" (AKA Kettlebell) before they were a thing? [24:06] How he got on the reality TV show "Strong", the strange process involved and a behind the scenes look at his experience. [27:56] What is his fitness philosophy and what kind of programming does he prescribe? [43:19] Fit is Fit – Why you should remember you don't always have to lift weights to get some exercise. [54:29] The guys discuss the stigma surrounding cannabis and other controlled substances. [1:04:29] What does his nutrition look like? [1:10:14] Adam explains Strong Coffee Company, the problem with coffee & chaperoning caffeine the proper way. [1:12:57] Why do the people you surround yourself with make such a huge difference in your own life? [1:25:10] This episode is brought to you by Strong Coffee Company, a brand for people who aspire to reach their potential. Strong Coffee brings a specialty coffee experience to consumers in a healthy done-for-you pre-mixed powder that includes instant organic coffee, grass-fed collagen protein, and MCT oil powder to fuel your mind and body for hours. Go to www.strongcoffeecompany.com/renegade to get 15% off your order as a listener of Renegade Radio. This episode is also brought to you by Athletic Greens. With 75 ingredients working together to help with 11 different areas of health, Athletic Greens helps detoxify your body, boost your energy, and strengthen your immune system. Get all your vital nutrition in 30 seconds or less at www.AthleticGreens.com/Jay to claim your Renegade Radio special offer.

Drew Manning knows what it's like to be overweight, out of shape, unhealthy and uncomfortable in his own skin. He knows the burden of being physically, mentally and emotionally exhausted. If that's where you are currently, he can relate. He also knows how amazing it feels to be healthy, lean and muscular. He has experienced what it's like to have almost limitless energy and unshakeable confidence. If that's where you want to be, he can show you how. Drew is a Fitness Expert, Personal Trainer and the creator of the #FitToFatToFit TV show and www.fit2fat2fit.com. He is also the NY Times Bestselling author of the book, "Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs. On Purpose,", host of the Fit2Fat2Fit Experience Podcast and the founder of the keto focused supplement line, Complete Wellness. As a Personal Trainer he became discouraged by the number of his clients who were quitting their exercise and nutrition programs long before achieving their goals. A fitness fanatic since childhood, Drew had never experienced what it was like to be overweight, out of shape, unhealthy and unhappy. In effort to better understand the challenges his clients were facing he decided to put his own body through an experiment. He intentionally gained 75 lbs. of fat within 6 months by stopping exercise and eating the kinds of processed foods that are typical in the average American's diet. Once he gained the weight, he turned to the pillars of exercise and nutrition to help him lose it all within the next 6 months. Drew not only gained weight, but he also gained a much deeper understanding of and respect for the difficulties overweight people have and the challenges they face when trying to achieve their health and fitness goals. If you want to learn more about what this journey taught Drew, and how it can help you become physically, mentally and emotionally healthy and strong, listen as we discuss: How did he first get into fitness? [3:46] What was his training like in the early days and how has it evolved? [4:51] What was the inspiration behind the Fit2Fat2Fit experiment? [7:27] Physically, mentally and emotionally what happened to him when he gained all the weight? [10:13] How did he eat to gain so much fat so quickly? [11:07] How he ate and trained to get his body back! [16:47] Why going keto changed the way he looked at nutrition. [19:31] The connection between your mental, emotional and physical health and how stress impacts the body. [24:30] How did he get to a place of self-love? [26:46] How the ketogenic diet healed him and why he is sharing it so passionately with others. [29:31] What are some of the RIGHT and WRONG ways of doing the keto diet? [31:31] Does he adjust the keto diet based on how his body feels? [35:23] What is his argument to people who say you cannot lift while being low-carb? [38:59] Are there specific carb sources he recommends? [40:00] What are is "go to" supplements while on the keto diet? [41:59] When did he start his supplement line, Complete Wellness? [46:11] A week in the life of Drew: What his current diet and training looks like. [46:54] What are non-negotiables when it comes to his recovery? [50:24] What does he currently have going on and what's in store for 2019? [53:08] This episode is brought to you by Cured Nutrition. CBD is a game changer when it comes to reducing inflammation and improving sleep quality. Cured Nutrition makes CBD-infused products from Colorado-grown organic hemp. Their spices and nut-based cookie dough are delicious and so easy to incorporate into any well-rounded health and fitness program. For deep relaxation and ultimate recovery try their concentrated oils and gel caps. Visit www.CuredNutrition.com and use the coupon code, "JAY" for a 15% discount.

Do you find yourself confused and overwhelmed when it comes to nutrition? How and what should you eat? What should you eliminate? One expert says to avoid carbs at all costs, and eat a high fat diet, and the next says the exact opposite. One says you need to eat 5-6 times a day for optimal results and the other says meal frequency and timing doesn't matter. It becomes even more confusing when you look at the plethora of diets; carnivore, low carb, high carb, carb cycling, keto, paleo, low protein, high protein, vegetarian, vegan, IF, flex dieting, and that's just the tip of the iceberg. It's insanity!! You just want to know what works and what doesn't. Dr. Chris Mohr has made a career out of teaching people simple, practical and effective ways to eat for a healthy lifestyle. His website, Mohr Results, provides info that helps people juggle the demands of a busy life while fulfilling their desire to live actively and fully. He is a nutrition spokesperson and consultant to a number of media outlets and corporations including Under Armour, Reebok, Clif Bar, Gatorade and Nestle. He has also served as the consulting Sports Nutritionist for the Cincinnati Bengals and University of Massachusetts Athletic Program. He has appeared on several popular TV shows as a nutritional guest expert and served as the nutritional consultant on LL Cool J's NY Times Bestselling book, "LL Cool J's Platinum Workout." If you wanna take the guesswork and stress out of eating right, listen as we discuss: What exciting things does he have going on in 2019? [4:54] What's his take on current nutrition trends like the carnivore diet, low carb and keto? [7:28] Should you base your diet on the way you train? [10:54] What is his stance on meal frequency and intermittent fasting? [11:18] How he eats for overall cognitive function. [15:15] Does meal timing help improve performance and strength? [19:09] Has he worked with anyone who has experienced improved cognitive function from a keto diet? [20:03] What total protein intake does he recommend for the average person? [20:56] The Top 10 Foods to promote excellent health. [23:04] His "go to" list of supplements. [26:08] What are his thoughts on post workout nutrition? [29:09] How sleep impacts all aspects of your life. [30:36] How to get a good night's sleep. [33:04] Why you should focus on the pillars (nutrition, sleep and movement) before anything else. [41:14] What does a week of activity look like for him? [42:18] Why we MUST have parameters around screen time. [44:09] This episode is brought to you by Athletic Greens. With 75 ingredients working together to help with 11 different areas of health, Athletic Greens helps detoxify your body, boost your energy, and strengthen your immune system. Get all your vital nutrition in 30 seconds or less at www.AthleticGreens.com/Jay to claim your Renegade Radio special offer. This episode is also brought to you by biOptimizers. MassZymes is the most powerful protein-digesting enzyme on the market. The formula contains 100,000 HUTs of protease per capsule which increases absorption of key amino acids and optimizes the effectiveness of the protein you're eating. Go to https://www.MassZymes.com/Renegade15 for your special offer as a listener of the Renegade Radio Podcast.