Renegade Radio With Jay Ferruggia: Fitness | Nutrition | Lifestyle | Strength Training | Self Help | Motivation

I’m back for another solo episode where I catch you guys up on what’s happening at REnegade HQ, dive into some current pop culture and sports news, and answer your listener questions. Today’s topics include...   1:10: My thoughts on the start of the NFL season and the Colin Kaepernick national anthem kneeling   5:02: Finally taking a line on steroids in sports and the baseball Hall of Fame   8:33: Beyoncé vs Rhianna, Kanye’s new video, the VMAs, #blessed, and music I am currently digging   12:13: The one phrase that will ruin a relationship with a potential mentor   16:01: Why does everyone have Vitamin D deficiency these days?   18:08: Good exercises for improving shoulder mobility   21:46: How to get rid of your To Do List   26:11: Is it okay to squat 4 days per week?   29:11: What are some good ways to eliminate foot pain and keep your feet healthy?   32:46: How to set up your training on a tight schedule   36:05: Becoming an ultra high level personal trainer   40:25: My thoughts on the pros and cons of ge

In this episode, vegan natural bodybuilder, Wade Lightheart, joins me to discuss all things performance, health, and nutrition.   Wade is a world renowned expert in digestive health, muscle building, and high performance training.   Tune in to hear us discuss the protein myth, probiotics, digestive enzymes, and the path to a life of supreme health.   0:00 An introduction today’s topics including gut health, the protein myth, and his awesome digestive enzymes product.   3:35: How Wade’s start in fitness and nutrition happened in the back of a barn   6:17: What training mistakes did Wade make that he still sees today?   9:29: The psychological benefits of having a coach   10:32: The whackiest diets Wade and I have ever followed and our experiences as vegans and vegetarians   18:39: The often overlooked benefit of a plant based diet   23:16: An overview of Wade’s current diet and his current thoughts onthe importance of gut health   28:46: The downsides of antibiotics as a medicine and a component of our foods  

In today's episode, former NFL player, Matt Mayberry, joins me to discuss everything from overcoming adversity and finding your true calling, to his biggest lessons while playing in the NFL, to his current training and nutrition program.  Today's topics include... 0:00: Introducing today’s guest Matt Mayberry  2:22: How did Matt turn a potential career ending injury into the birth of his entrepreneurial career?  7:35: The tactics Matt used to overcome his fears and grow as a public speaker  11:16: Matt describes his morning routine, training routine, and nutrition plan  16:30: What are Matt’s thoughts on hill sprints and Renegade Hero, Walter Payton?  17:44: Matt details his approach to setting goals and creating an essential “To Do List”  24:25: How do you surround yourself with people who make you better?  26:08: Finding the balance between acquiring knowledge and avoiding information overload  31:05: Matt’s top tips for improving your leadership skills  33:09: How can you start destressing and centering yo

In this episode, I fly solo and give you guys the inside look into some thoughts I’ve been having on life, happiness, and success. On top of that, I answer your listener questions. Today’s topics include...   0:15: Special shoutouts to the iTunes reviewers and instructions on claiming your free t shirts   2:05: My recent trip to Denver, CO and hanging with guys like Luka, Nate Green, Dr. Mike Hart, Dr. John Berardi, and more   5:11: Big takeaways from my weekend with some of the world’s most successful entrepreneurs   9:33: What to do when you get burnt out on training   10:44: What the Olympics can teach you about habits, success rituals, and mastery   15:01: More on the benefits of medical marijuana   19:31: Would you take on worldwide success even if you’d die in 10 years?   21:13: What new music and movies do I recommend?   22:53: My favorite KB exercises and conditioning workouts   24:09: The most impressive thing I’ve seen a woman do in the gym   24:49: How you can build deep, enriching relationships in

Team Renegade Coach Jack Penner joins me back on the show today to discuss everything from the olympics and pop culture to training and self-development. This episode is guaranteed to give you some good laughs and practical takeaways for improving your life. In this episode, we discuss….   1:57: The crazy migraine that knocked me out of commission this weekend 3:28: My thoughts on A-Rod ,his exit from the New York Yankees, and steroids in baseball and other sports 5:44: Who is the real home run king and how should athletes handle steroid accusations? 8:49: How big of a problem is doping at the 2016 Rio Olympics and what should the competitors do about it? 11:18: Lessons on life success from Michael Phelps and Derek Jeter 13:46: What your Uber passenger rating can tell you about yourself 16:11: Medical marijuana breakthroughs and my recent, awesome edible weed experiences 18:46: What effects can marijuana have on your recovery and progress in the gym? 21:13: An update on my current training (and training equ

My lifelong friend Mike DeSanti joins me on the podcast today to talk about personal development and unleashing your best self. Today’s topics include...   2:20: Shout outs to the awesome listeners of Renegade Radio including recent prize winners 3:30: The biggest lessons from the recent Renegade Strength Camp 7:24: Mike talks about his sweat lodge experience with recent podcast guest Jim Smith 13:30: What’s difference between religion and spirituality? 16:14: The most profound impact of meditation 19:28: Here’s what happened when I had some edible weed before going into the float tank 21:58: “We live in a society that’s the same as waking up on Las Vegas Blvd.” 26:40: Mike and I discuss why we have never gravitated towards religion 31:00: How to handle the negativity and tragic events in the world 33:09: “The gifts you have to give to the world are only valuable if you open them.” 37:43: What does it take to really be happy in life? It’s not what you think 42:00: Why you must have a support system of accoun

In this episdoe, fitness and nutrition expert, Yuri Elkaim, joins me on the show today to discuss everything you can think of in regards to health and nutrition.   Today’s topics include…   1:55: What does Yuri eat on a day to day basis? 4:00: Yuri’s experience as a raw vegan, and why he started eating meat again 7:50: What are the biggest nutrition mistakes people make? 14:20: Should you eat pancakes for dinner? Yuri’s answer may surprise you 18:51: The real secret to understanding your optimal nutriton strategy 21:05: The downsides of trying to get incredibly lean and shredded like models on Instagram 23:51: Yuri’s food cycling approach for losing fat and getting healthy 31:38: What are Yuri’s top foods? 34:10: What are the benefits of Apple Cider Vinegar? 35:00: The three biggest problem foods for health and body composition 38:21: What’s the simplest change you can make to your diet to get more energy? 40:13: How to equip your home with soaps and cleaning good that don’t harm your health 45:33: Yuri’s ne

In this episode, bodyweight training expert Danny Kavadlo joins me on the podcast once again to discuss his new book, Street Workout: A Worldwide Anthology of Urban Calisthenics and answer your listener questions   0:00: An introduction to Danny’s new book and stories of their childhood scrapping in the streets of NYC 7:43: How Street Workout is different from the Kavadlos’ previous books 11:04: How Danny mixes basic strength training into his calisthenic training 14:40: Opportunities to hang and train with Danny and Al while the promote Street Workout 15:38: Trading stories about the golden eras of professional wrestling 21:34: What non-fitness skills are Danny and I working on? 25:00: Danny’s biggest life lesson since the last time he and I spoke 29:04: How do Danny and I define success? 31:35: Why I try not to pay attention to too much stuff on social media 32:27: The importance of experience in becoming a great trainer and coach 37:17: Is it possible to gain muscle with only 4-5 hours of sleep per night?

In this QnA episode, Jack and I answer your listener questions and talk about some of the most common questions in training. Today’s topics include: 0:25: The music genre that makes me want to headbutt someone 3:41: iMessage auto-corrects that only meatheads will understand 5:40: Shout out recent iTunes reviews winners. Be sure to listen so you can claim your free t shirt 10:24: The diet mistake that always leaves me with low energy 13:32: A detailed explanation of my current nutrition plan on the #GenXMassQuest 19:54:  How to properly warm up to your first working set 21:34: My favorite workout trick to increase my strength on top end sets 26:26: The proper way to choose your working weights for every exercise 27: 56: When you should and should not go to failure 30:12: What to do if you aren’t feeling it when you get to the gym 31:32 Is overtraining real? 37:19: How to adjust your training when doing martial arts 39:29: Why most people fail to accomplish their goals and what you can do to avoid that failure

#104: Gettin’ Diesel With Smitty In this episode, my good friend world renowned strength coach, and founder of Diesel Strength & Conditioning, Jim “Smitty” Smith joins me for a conversation on training, nutrition, and life.  Jim is one of my favorite people in the fitness industry, and this discussion will show you why. He has an unbelievable amount of knowledge to share and I can’t wait for you to hear it all. Today’s topics include... 1:36: A new way to use deep breathing to enhance performance 7:23: The benefits of cryotherapy 20:10: Uncommon solutions to elbow pain and why pulldowns can be a better exercise than chin-ups 27:16: The reason barbell movements are a problem for so many lifters 35:23: How older guys need to sequence their workouts for optimal progress 40:09: What’s the best rep range for single leg exercises? 42:37: Is it possible to get jacked without touching a barbell? 49:15: Smitty’s favorite new shoulder exercises 59:44: Sample workout templates and programming the big lifts 1:11:45:

In this episode, Team Renegade Coach and future physician, Jack Penner, joins me to discuss the results of my recent blood work, and solutions to common nutrient and hormone deficiencies. We discuss... 0:30: An overview of today’s show and why I wanted to finally get blood work done 1:41: How to identify Vitamin D deficiency and why it’s best to supplement with a Vitamin D/K2 combo 8:38: The most common nutrient deficiency that you must address 14:11: How to properly supplement with magnesium 16:31: Common causes of magnesium deficiency 16:54: The downsides of drastically decreasing your red meat consumption 20:57: Anti-oxidant effects of carbohydrates and other unknown benefits of carb consumption 24:48: All about adrenal hormones and what “adrenal fatigue” really means 32:27: The optimal plan to reduce stress and restore proper adrenal function 34:02: How to improve your sleep 36:21: My history of thyroid problems and what fixed it 39:35: My current diet, supplementation, and training regimen 47:16: Why I h

In this Q&A episode, I take on your listener questions and discuss… 0:01: The next Renegade Strength Camp in Santa Monica, CA 2:38: Are low reps effective for size gains? 4:33: What’s the optimal weekly training schedule? 6:16: The myth of low carb diets for fat loss and performance enhancement 9:45: My definition of fitness 10:46: The Renegade way to succeed with women 11:35: Proper rest periods and cardiovascular training for improving your conditioning 21:32: The counterintuitive way to manage your cravings and avoid overeating 23:48: My closest friends in the fitness industry and how we help each other succeed 27:06: The most important factor for staying consistent with your training 33:08: What are the best rep ranges for different body parts? 43:20: Why I hate free-styling my training and go into every workout with a plan 44:56: How to gain weight if you have a lightning fast metabolism 48:26: Is steady state cardio ever the best approach for fat loss? If you’re interested in coming to the next Rene

In this episode, I do a deep dive into one of the most important topics for any guy who wants to make long term progress and stay jacked well into his 30s, 40s, 50s, and beyond. 2:38: Is training hard and staying injury free a myth? 3:52: The optimal pre-workout warm-up 4:53: Do you need to train in protective gear like sleeves, wrist wraps, or a belt? 7:54: How to properly control the weight on every rep 10:04: The proper range of motion for maximal size and strength gains 12:21: Should you always do explosive reps? 16:40: Why higher frequency training is a bad idea for long term health 20:22: Generating maximal tension on every rep and why it’s important 21:14: The best exercise order for training your upper and lower body 27:22: How often do you need to deload? 28:43: The safest exercises for each body part 38:31: Nutrition and supplement tips for long term injury prevention This episode is brought to you by Onnit Total Human Optimization. Get your Shroom Tech Sport, Alpha Brain, Hemp Force and more incred

Renegade nation, we made it. Episode 100. Thank you to all the listeners who have made this possible. To celebrate this milestone, Team Renegade Coach, Jack Penner, is here to take me through 60 questions on training, happiness, and life. 1:00: Updates on my recent blood work and an inside look at my vitamin and hormone levels 5:24: Favorite strength training exercise? 5:46: Favorite body part to train? 6:03: Favorite conditioning exercise? 6:14: Biggest mistake guys make that prevents them from gaining muscle? 6:25: Biggest mistake people make that prevents them from losing fat? 6:50: Some tips for preventing knee injuries. 7:12: What’s on your current training playlist? 8:21: What are the most dangerous exercises? 9:00: Are there any exercises everyone should do? 10:38: Is stretching a waste of time? 11:50: Foam rolling- good or bad? 14:02: Best exercise to improve grip strength? 14:10: Best tip to avoid injuries? 14:14: The most important training tip for guys over 40? 14:47: How much time do you personall

In this episode I take you guys through what’s been going on recently here on the West Coast and tackle more of your listener questions including… 0:39: Shout out to all the supporters on social media 1:21: My recap of the Prophets of Rage concert 5:01: What will happen to our friendship if you lack passion 6:40: Remembering Muhammad Ali 7:31: My thoughts on Narcos and Walking Dead 12:05: Podcast questions I’m not gonna answer anymore 14:17: Making a positive impact on the obesity epidemic 17:42: Healthy eating on a low budget 18:11: Gaining muscle and staying lean in your 60s 22:08: Training your abs with lower back problems 24:16: How long does it take to see physical changes when you start training? 25:56: What should a full body workout look like? 28:21: How to jump higher and get more explosive 31:29: Getting rid of your pot belly and using HIIT properly 35:39: Rotating exercises for more strength gains This episode is brought to you by Onnit Total Human Optimization. Get your Shroom Tech Sport, Alpha Br

In this Q&A episode I tackle more of your questions on muscle building, as well as personal development. Today’s topics include... 0:11: The reason for last week’s episode absence 5:06: The mindset strategies you can use to turn any negative situation into a positive 9:47: How to enter the Renegade Summer Shred Transformation Contest and win a trip to Santa Monica to hang and train with me 11:16: A must see documentary, especially for animal lovers 12:15: Is there a limit to the number of clients a trainer should take? 18:11: How to start working on your business instead of in it 22:47: Staying focused & confident every day 25:54: How to train for sprinting speed and power 28:51: Dealing with and conquering adrenal fatigue 32:58: How to properly utilize gymnastics strength training 37:09: Beating patellar tendonitis 39:56: Training tweaks after a night of low sleep 43:04: Training your neck and changing up your exercises for faster results 45:49: Modifying your workouts with a low back injury If you w

I’m back behind the mic, flying solo, and dropping knowledge. In this Q&A episode I discuss... 0:32: My recent experiences with cryotherapy 5:10: The time I almost dropped a Rock Bottom finisher at Improv 9:39: How you can make a positive environmental impact with your food choices 13:29: How to train your legs without getting knee pain 19:54: Why you shouldn’t train fasted 23:17: The training plan for guys sick of traditional programs from the magazines 28:24: What are my main sources of motivation? 35:13: The training, conditioning, and nutrition plan for skinny-fat guys 39:30: How to balance pick-up sports with your workouts 41:48: How much meat do you really need to eat? 45:05: Beating the hunchback look and improving your posture 47:44: Freestyling with Chuck D, improv with Jerry Seinfeld, or shopping with Mackelmore? If you’re looking for a training program that puts all of these tips and principles together, then check out Renegade Strong. I take care of all the programming, warm-ups, sets, reps, a

In this episode, Michael Ellsberg busts myths on following the traditional path to success. Tune in to discover the real steps to financial security, personal freedom, and lifelong happiness. We discuss… 2:16: How did Michael get started as a writer? 3:18: The strange thing that happens when you make strangers hold eye contact in a bar 5:42: Why Michael started studying college dropouts 7:27: The one life skill that all successful people practice 9:05: Why is college a waste of time? 12:37: Think traditional stock investing is a good source of income? Think again 17:02: Michael’s SAFE plan for financial investing (and why it’ll actually make you money) 20:58: How to reverse years of bad spending habits and re build your bank account 22:42: What do Ancient Greeks and today’s leaders have in common? 25:27: Super skills vs. market skills and which ones you should work on 27:38: Using your “happiness exchange rate” to experience more fulfillment 32:56: The unfortunate reality of over-prioritizing your goals 37:20

I’m coming back at you for another Q&A episode that addresses topics including...  0:28: Thank you for all the great listener feedback 1:03: Huge shout out to Sy Wigall for sending me an awesome book 1:42: Important follow up to last week’s question on elbow pain 2:55: How a 40+ year old guy can lose those last 10lbs of body fat 7:30: Is low rep strength training the best way to get strong? 13:54: How to be a ladies man and get more ass than a toilet seat 19:54: Prioritizing your life to bring out your best self 27:38: “Jay, what the hell am I supposed to eat with all the contradictory information out there?” 34:53: How to increase your performance and minimize injury 42:02: My biggest petpeeves 45:16: Sports specific conditioning tips 48:32: Should you take a full break from training 50:11: How to get started with bodyweight training This episode is brought to you by Renegade Roasting Co. This is the ultimate pre workout drink to fuel your training and increase your performance. Every bag purchased provi

In this Q&A episode, I answer your questions and discuss topics like... 0:11: Why is the podcast title back to “Renegade Radio?” 4:02: What happened when I grabbed Jay-Z’s chain? 5:16: Reminiscing about my days in the NYC club scene 6:51: What music am I currently listening to? 8:21: The aftermath of a 24 year old girl calling my business decisions “unprofessional” 12:35: What is the most important muscle group to stretch for better squats? 13:50: Exercises to avoid when you’re dealing with elbow pain 18:11: What are the go-to spots on an LA vacation? 22:49: My 8 minute rant on carbs 30:19: What should I do to keep my shoulders healthy on off days? 31:18: How to get establish a relationship with a lifelong mentor 39:07: The Renegade Guide To Bigger Shoulders 41:32: How should you train if you have a night of shitty sleep? 43:59: What does my lower body training look like? 48:00: How to get brutally strong without sacrificing size gains 51:56: Why does your sleep fall apart when you train hard? If you want