Dynamic Dialogue with Danny Matranga - 217: 7 Rules for a HEALTHY Life
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Welcome in everybody to another episode of the dynamic dialogue podcast. And today's
episode is surprisingly relevant for me as a podcast host. We're going to be discussing
seven rules for a healthy life. And this is fresh off of a nasty upper respiratory head cold slash infection that I've been fighting off.
I actually took three COVID tests. I'm recording this on Wednesday. I took three COVID tests
on Tuesday and this morning. I wasn't feeling well Sunday after doing some work around my new home,
construction stuff, mounting televisions, drilling know, drilling into the roof of the garage.
And who knows what's up there? Who knows what kind of dust and allergens that I might have
kicked up in that process. But man, oh man, did this thing hit me really, really hard on Sunday
night with a migraine from hell and Monday and Tuesday, just feeling kind of sick. I did have COVID like
end of May, and it wasn't ideal. I mostly had a pretty bad fever, but I was able to move and
exercise every day from home at my home gym. But this thing knocked me on my ass. I just wasn't
feeling good at all. Tuesday, stayed home all day. Kind of unique, like one of those 24, 48-hour
bugs, but it did lead on with a headache.
And the reason that that I feel is so relevant is because, and you can hear the congestion of
my voice, I'm sure, is because I really wanted to do an episode where I highlighted seven
super simple habits and actions that you can do to live healthier. And a lot of you are already
pretty established in what it is that you do, but you can never
get over drilling the fundamentals.
I had a coach in high school, a basketball coach, Rick Francis.
He coached the Sonora High School Wildcat varsity basketball team.
And every single day before practice, before practice, meaning like before him and his
assistant coach would come and lead us through the various elements and components of the
practice, we were to do a series of drills known as the fundamentals.
And so this was a series of 10 ball handling or dribbling drills, 10 shooting mechanics
drills where you're drilling the fundamentals of shooting mechanics.
Very, very slow, very, very boring, not particularly fun.
For like 30 minutes, we would do this every single session as a warmup.
And one thing that I've come to appreciate about that as an adult, as a coach, as a personal
trainer, was that you truly never can hear the basics enough. So these habits are going to be
beneficial to review if you're really advanced. They're also going to be super, super beneficial
to hear for the first time if you're just starting out on this journey. And if you are like me or like most people, and you have people close to you that
you'd like to encourage to live healthier, more active lives, right? If you have people close to
you like that, this is a really good low barrier for entry podcasts to share with them. It's
something that they can probably
hear and process because we're not going to go insanely into the weeds. We'll get pretty into
the weeds here because some of this stuff is fun to unpack, but it's not going to be anything
insane. It's not going to be anything crazy. Before we get into point number one, I wanted
to give a special shout out to one of this show's amazing sponsors, and that's Legion Athletics.
Legion is my go-to for whey protein. I take a whey protein shake almost every day. It's an
easy way for me to make sure I'm getting a high quality protein in each and every day that is
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check out using Danny for 20% off any of your orders. Okay. So here's the first rule for a
quote unquote, healthy, vivacious, vibrant life where you'll perform well physically,
mentally, and let's be honest, emotionally. And that is a big one, especially with all the
problems people have with relationships, with all the difficulties and challenges and divisiveness
of the world that we live in, whether it's economic division, whether it's societal division,
racial divisions, tension. Oh God, don't even get me started on the politics, right? Just being balanced, cool, level-headed, and happy. Number one is get as much sleep as you
can as consistently as you can. If you are a regular listener of the podcast, you'll know
we discuss sleep and its ability to enhance performance and its ability to enhance body
composition, which is to say muscle to body fat ratio. it's big. We talk about it all the time.
We talk about how it affects hormones like testosterone, estrogen, growth hormone,
right? How it affects appetite, decision-making, willpower. Sleep is intrinsically connected to
how we behave, inextricably too, one might say.
So what are we going to do to ensure that we get adequate sleep each and every day?
I have a few tips for you, a few things that I think are relatively easy to implement and
to think about.
The first is have a concrete cutoff time from work.
Now, this is separate from a concrete bedtime, which is actually
point number two. We'll get to that in a second. But having a concrete work cutoff time is really
important, especially for those of you who are busy, who are high-strung, who are type A,
who are professionals, who are on the go. You want to make sure that you give yourself boundaries
around how much of your bandwidth you make available for things
that suck your energy and that keep you in a sympathetic, performance-driven work state.
So if it is possible for you to have a hard cutoff where you completely unplug from work,
where you sit down and relax, where you spend time with your family,
where you spend time away from your family, depending on what your familial responsibilities are. You can have a firm cutoff time. For me, it's 7 p.m. At 7 p.m., I stop with the communications
with online clients. I stop with the social media if I can remember to do this. I try to put the
phone away. I try to close the laptop. I try to spend time with my girlfriend, with my dog,
doing things like that. Those kinds of things are very important. You need to be able
to unplug. So the first thing you can do to ensure good sleep is give yourself time to unplug.
The second thing that you can do, and I alluded to this earlier, is have a definitive concrete
bedtime. So what does that mean? That means that each and every single night,
you are going to make a point to say, I want to be in bed with
the lights out, phone on the nightstand, eyes closed, no later than this time. Okay. It's nice
to have routines. Okay. It's nice to have these kind of sexy, hyper efficientefficient, hyper, let's call it productive, entrepreneurial morning routines
and nighttime routines. You see them all the time. They're kind of tacky. They're kind of
burnout. I'm not going to tell you to put the blue blockers on. I'm not going to tell you to
shut off from the outside world and do nasal strips. There's so many levels to this shit,
but what I am going to tell you is to have a firm time at which you're going to make a concerted effort each and every day to
be in bed with the lights off with the intention of falling asleep relatively quickly. That's going
to make a huge difference. Those two things right there will help you relax, get deep, restful,
like recuperative and restorative sleep, not just waking up feeling tired. Being tired all day sucks.
Getting high quality sleep where you wake up and feel good is game changing. I'm pretty sure
each and every single one of you knows this. If you've ever taken a vacation after periods of
working a really long time or studying a really long time or going through a transitionary phase
in your life for a lot of stress, when you hit the finish line and you get that first night of low stress, like not bathing in cortisol,
high quality sleep, it is amazing. Like amazing. The quality of recuperative restful sleep
and the impact that can have on how you feel. Like, holy smokes,
it makes a difference. So that's something I really want you guys to focus on to live a better
life. A couple of action steps you can take that are non-routine based. These can obviously be
routines, but one of them is cut your caffeine consumption off earlier in the day. I like to
try to stop by noon at the latest. And in fact, I'll give you an example of
what I did today. In the morning, I had two espresso shots. This was at 5 and 6 a.m. Each
of these was 60 milligrams of caffeine. And then four hours later or so before a 10.30 workout,
I had a scoop of pre-workout, one scoop of pre-workout, one scoop of stimulant-free pre-workout,
and I went and trained legs. That was 120 milligrams. So I'm sitting somewhere at around 240 milligrams, which is no small amount
of caffeine. That's a substantial amount, depending on who you ask and your tolerance.
For some people, that's absurd. For some people, that's nothing. Either way, I'm not consuming any
more caffeine from this point of the day moving forward. It's 12.05 as
I'm recording. I had finished my caffeine consumption as I said around 10.30. That
helps me get deeper, more restful, higher quality sleep. I find I have many more sleep disturbances
if I consume caffeine late into the day. I have almost no problem falling asleep unless I'm
dealing with some sort of existential
angst like depression or anxiety, which I don't think are directly correlated to my caffeine
consumption. Although I will say on the days where I consume 300, 400 milligrams of caffeine,
I do experience worsened or heightened feelings of anxiety relative to baseline. So for those of
you who deal with occasionally feeling anxious, I think this could be really helpful and really
beneficial for you too, because it's going to really kind of help you taper down any feeling
of heightened alertness later in the day. And we talked about getting into that relaxed state
with how you might kind
of create boundaries around your sleep time and your relaxed time and your quote unquote unplugging
time. But having a caffeine boundary can really help too. Another thing one can do with their diet
and nutrition is try to keep their final meal two to perhaps three hours from bedtime so as not to
elevate your baseline blood sugar to a point
that it could disrupt your sleep. Huge meals really close to bedtime might lead to a sedative-like
effect that can help you fall asleep, but it might not make for the most restful and deep sleep.
So if you can position your last meal a couple hours ideally before your desired bedtime,
a couple hours, ideally before your desired bedtime, you might have a deeper, more restful,
higher quality of sleep that isn't kind of challenged by fluctuations in blood sugar.
So sleep is obviously a huge thing that you can do for your health. Most of you are not surprised at all. I'm sure that that made the list. Number two on this list of seven rules for a healthier life is sit less, move your body
preferably outside.
So what I mean by this is go outside and walk more, sit on your ass less for a multitude
of reasons.
The first is quite literally, the more you move, the better you feel physically and emotionally,
especially when it comes to getting outside and going on walks.
Such a huge percentage of the population is vitamin D
deficient. And going out and exposing your skin to the sun quite literally gives you the ability
to synthesize your own vitamin D, a hormone or vitamin. It's literally called a hormone because
of how many tissues it acts upon that can make you feel better, perform better, think better.
Okay. It's good for your bones. It's good for your muscles. It's good for all these things. You make it yourself when you're exposed to the sun. And 20 to 30
minutes a day can make a big difference. Now, you might want to wear some sunscreen. You might not
want to wear some sunscreen. I'm not a dermatologist. But what I will tell you is getting
outside and going for a walk feels good. Another thing that we tend to do when we're going for
walks is not be on our phones consuming content that makes us feel some type of
way. Content can be very divisive. It can be very inflammatory depending on the platform,
depending on the kind of content algorithms are showing you. It's mostly
nasty kind of inflammatory political content like what you might see on Twitter or if it's just
body image destruction content like you see
on Instagram, all this stuff, like getting a break from the phone, going outside and walking
is phenomenal. Another thing too, people tend to deal with a lot of back pain, a lot of sciatica
in our society, in large part due to the fact that they're simply spending too much time in
a seated position. That position can lead to various types of discomfort kind of below your trunk, but it
can also lead to neck pain, wrist pain.
Spending all day sitting down is not ideal.
In addition to the sunlight, the benefits of being outdoors, breathing in the outside
air.
I mean, for most people, you're going to be okay going outside.
Some of you might not have very quality air or
very safe places to go walk. I get that. But for the most part, we all have access to the ability
to get somewhere, hopefully, where we can walk in nature and find peace. It's really, really good
for you. It's something that I find the healthiest clients I work with make time for. It's something
that when I make time for it, I feel way better. When I don't make time for it, I feel way more shitty.
The best thing you could ever do to like double dip on two habits that will quite literally
make you feel way better is either adopt a dog, get a dog, or walk somebody else's dog
while you do this.
There's something really uniquely grounding about taking your dog companion or a dog with you on a walk
where they quite literally stop to smell and go at the pace that they're comfortable with
and do their peas and stuff.
But it grounds you.
It connects you with another living being.
Spending time with animals is like really recuperative and enjoyable.
And I think dogs are awesome.
And I know this is like, whoa, this guy's getting woo woo.
But we are talking about quite literally living a healthier, higher quality life.
And I think there's something amazing about having a companionship with a dog.
And if you get one or have one or are responsible for one or walking one,
you will get outside and move more.
And it's a good way to make a big difference.
There's a lot of animals that need homes.
So just floating that out there.
Maybe that's a sign that if you've been on the
fence about getting an animal companion, that you might consider it more because not only will
walking the dog benefit how it feels and how its life goes, it will benefit you quite positively,
especially if you habituate it. And we're so much more likely to do things when we have
somebody else that we feel like we are responsible for or that we are in a partnership with the way
you would be with an animal. Hey guys, taking a break from the show to tell you about our amazing
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The third tip for a healthy life or the third rule for a healthy life is to load your body
and load it often.
And I mean weights.
I mean carrying things.
I mean picking things up.
I mean pulling things down.
I mean going to the gym and lifting weights.
I mean picking up a wheelbarrow. I mean bending down to pick up a box. I mean, pulling things down. I mean, going to the gym and lifting weights. I mean, picking up a wheelbarrow. I mean, bending down to pick up a box. I mean,
bending on one knee. I mean, getting into uncomfortable positions. I mean,
carrying things like, you know, I don't want to say our ancestors used to because that gets
into that whole silly ancestral fallacy that's so, it's just so cringe right now with like
liver king and all that shit. But you know, the human
body is resilient as a mofo. In my opinion, I, I, I find that each and every day I'm just blown
away by what it is my body can do. I put it in some weird, sometimes compromising positions,
picking things up, moving things, having to install a gym in my home and build out a facility,
professional facility for physical therapy and personal training and move homes. Like all that shit had me moving some crazy weird objects that were crazy
weird shapes. And I feel like just the action of movement like that is so beneficial for the
quality of your life. Like if you remain resilient, strong, and adaptive as a organism in the sense
that like, hey, you know, I bent over and picked something up and rounded my thoracic spine and I didn't obliterate into a million pieces. That's going to be so, so helpful
when you get older. I love weightlifting. You guys all know I'm a stickler for it. I push it
all the time. I literally have a coaching company where we focus specifically on helping people
incorporate resistance training or build entire routines based off of resistance training for people who do everything from competitive bodybuilding to
who want to get in shape for Disneyland vacation or something, you name it. Not that anybody tries
to get in shape to go to Disneyland, but I'm big on resistance training. But in addition to that,
I think moving into unique compromising positions on occasion
and not being afraid to do it because you constantly train to have strong and resilient
tissue is key to having a healthy life.
My dad has a disease called Parkinson's disease where over time you lose your ability to kind
of have your brain communicate well to your muscle tissue.
So you slowly become a prisoner in your own body.
And that is not fun.
I can tell you from personal experience, it's really hard to see my dad struggle with this
illness. It's one of, if not the singular biggest pain point in my life. It's something that really,
really, it's hard to see. There's just simply no better way to put it. I love my dad unconditionally.
I'm extremely grateful for our relationship, but watching somebody suffer from a disease like this really makes you,
gives you a better sense of just how important it is to be able to have a strong, capable body.
It's so important. It's so, so important. And so I'm a firm believer that moving often,
lifting weights, keeping your muscles strong,
keeping your connection to your movement and your strength and your resilience across the
lifespan is huge.
So load your body, load it often and understand that doing this specific kind of exercise,
you will get insane benefits for things like blood sugar, for things like hormone, for
things like metabolism.
It seems that loaded exercise specifically has an incredible ability to modulate androgens,
testosterone, growth hormone, estrogen, influence your physiology, your blood sugar. It's really
fucking good for you too. Walking more is obviously aerobic. This would be something
that we would consider more anaerobic, but man, oh man, is it good to you. Okay. Rule number four,
more anaerobic, but man, oh man, is it good to you. Okay. Rule number four, eat lots of protein,
eat lots of plants. Let's start with the protein. Two of the things that people struggle with across the lifespan are loss of muscle tissue or sarcopenia and a loss of bone tissue, osteopenia.
Two of the primary reasons for this are a lack of dietary protein and a sedentary lifestyle.
dietary protein, and a sedentary lifestyle. A lot of the habits we outlined today are easily going to eradicate any possibility of you being sedentary. Let's say you do the weightlifting
here and there and you walk a lot. Great. Not going to suffer from a sedentary lifestyle.
If you don't eat enough protein, it's going to be really hard to maintain your muscle,
which is a big reason why people feel like their metabolism and energy and stuff slow down over
their lifespan. They lose muscle and muscle is a vitality organ. It's a longevity organist.
Dr. Gabrielle Lyon would say, I believe she's the one who kind of coined this idea that muscle is a
longevity organ. She's fucking right about that shit. Let me tell you, holy smokes. So eat your
protein. You can get it from plants. If you're not a meat eater, you can get it from dairy. You can get it from fish. You can get it from poultry. You can get
it from red meat. You probably want to get less of it from red meats and processed meats over time.
You probably want to get more of it from omega-3 rich cold water fatty fish that are sustainably
caught, good for the environment, blah, blah, blah. There's so many decisions when making
food choices that can get really daunting, but you want to get a lot of protein from a lot of
different protein sources. And then the plant sting is super important for a variety
of reasons. Okay. One of which is the fiber. That's really good for your microbiome. And if
you've been paying any attention, you know that the microbiome is a big, big deal in your overall
health. And I mean a big, big deal. Okay. We talk about it a lot on the podcast, but if you pay any
attention to the work that's being done at Stanford with regards to fecal transplants,
you can literally change a person's entire fucking microbiome by having them ingest a
frozen fecal transplant from another person. You basically eradicate their gut microbiome
and then repopulate it with the gut microbiome of somebody who's healthier, fitter, has better blood sugar. And I shit you not, they basically become the
person. Like, okay, that's a bit of an exaggeration. But the physiological changes driven by
repopulating somebody's microbiome with that of a healthier person are so absurd, you would be
foolish not to consider your gut and microbiome and how it is
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That is an amazing, amazing product. And again, if you are giving your gut what it needs through
the ingestion of fibrous plants, usually fruits and vegetables, but there's also a lot of starches
that yield quite a bit of fiber. Whole grains there's also a lot of starches that yield
quite a bit of fiber. Whole grains can yield quite a bit of fiber. You get micronutrients,
you get antioxidants, you get polyphenols, you get all these amazing, amazing things.
If you want to live a long life, if you want to be well-nourished, if you want to feel good,
if you want to have kind of the nutrient density that coincides with eating quote unquote healthy, you can do that really quickly by
finding a few plant sources that you like and including them each and every day. A couple
fruits and a couple vegetables. If you can just get in the habit of having those around the house
and eating them regularly and getting enough protein, you're going to have better health and
better body composition than pretty much, I would say 90% of people. A lot of people overcomplicate nutrition
to the point where they don't get any kind of traction ever. And if you can just find a few
plant matter, pieces of plant matter that you actually like and ingest them on a fairly regular
basis, you are going to be kicking ass. Okay. Number five, eat less processed food. This is
a big one. Okay. I think everything in moderation,
including moderation, is big. But you got to understand that eating hyperpalatable,
highly processed foods that are easy to overconsume and not particularly nutritious,
instead of eating nutrient-dense foods that are, you know, perhaps less tasty, but offer better nutrition,
are less energy-dense, and, you know, are substantially, you know, more in alignment
with a healthy, quote-unquote, nutrient-dense form of eating, you're going to have some problems.
Like, if the majority of the food that you eat is processed, hyperpalatable, fast food,
you're going to feel a hell of a lot worse than if it's nutrient dense, good food. Uh, I can speak from experience when I was in
college and eat like garbage. My skin looked like shit. I felt like shit. My gut went to shit.
Uh, I didn't do too well when I was eating nothing but garbage. The better I eat, the better I look,
the better I feel. And I know that that's subjective, but I see it all the time in my
practice. I think it's a really big fucking deal. I think you eat better. I think you feel better. And I'm not saying you have to be perfect eating fricking
amaranth and bone broth and all this shit and kale chips, none of that. I'm just saying,
be smart. Try to live within the confines of something like the 80-20 rule where 80% of the
stuff you eat is decently nutritious, hopefully minimally processed, and 20% of the stuff you eat
is stuff you like. And if it's processed and it's not particularly quote unquote healthy, that's all right because being overly restrictive is
probably damaging enough emotionally, spiritually, socially, that it's not worth the complete
trade-off. So you're striking a balance there, if you will. But you got to be modestly intelligent
about this, guys. Come on. It's one of the dumbest things you could do to just sit around and bury
yourself in hyper-palatable, high-calorie foods. If you have access to better stuff,
you don't live in a food desert, right? If you don't live in a situation where you don't have
the socioeconomic means to get your hands on this stuff, you don't make most of your food decisions.
I get it. But if you do, try not to eat that way. Another thing, number six, try not to drink like crazy across the lifespan. I'll be brief with this one because I feel like
I've beat a dead horse on this before, but alcohol is quite literally toxic. It's one of the few
things that people call a toxin that's actually a toxin. That's why it works. The reason that
alcohol makes you feel the way it makes you feel is because you're being slowly poisoned and it
makes you feel kind of loopy, makes you feel kind of fun, makes you feel is because you're being slowly poisoned and it makes you feel kind of loopy. It makes you feel kind of fun. It makes you feel kind of crazy. So the problem with alcohol
is that it's particularly damaging to different tissues, particularly the liver, the kidneys,
the throat, the gut, and the brain. And with the amount of problems people deal with that are
associated just with the gut and the brain alone, paired with the prevalence of alcohol addiction
and the damages of alcohol addiction. If you look at the
collateral damage done by each and every addiction societally, alcohol wins by a country mile.
Alcohol does more collateral damage to children, families, and relationships than meth, than
heroin, than cigarettes, because it's particularly pervasive. We've championed it in our culture,
and alcoholism affects an alarmingly high number of people. And I guarantee you either know somebody who
suffers from alcoholism or is a functioning alcoholic, but if you drink a lot across the
lifespan, it is not going to help you live a long, healthy life. You will feel substantially
worse. You will get lower quality sleep. You will increase your likelihood of contracting
various cancers and illnesses. It's no bueno.
If you can keep it to a one to two drink a night, hopefully one to two drink a week kind of cadence,
you'll probably do just fine. I don't think it's bad in moderation. In fact, I'm not inclined to
fearmonger about it in moderation. I just think you should be very much aware of the dangers of
it and of the fact that most people have a really hard time not drinking in excess or a good chunk of people have a hard time not drinking in excess.
Something I might challenge you to do if you're looking to live a more healthy, active lifestyle
is to take a 30-day break from drinking alcohol for a dry month. Just no alcohol for one full
month. See how you feel. I think that you'll feel you find
substantially better to the point where you might want to reduce your drinking habits
when you reintroduce alcohol and drink less over time. I find you take a long enough break,
you really feel a difference. Number seven is to just minimize your exposure to toxic,
negative, or unhappy people. There are a lot of people out there that when you spend time with them, it makes you feel worse, or you pick up on their insecurities,
or they're constantly complaining, or they're constantly whining, or they're constantly
negative. And that can bleed into your time. It's not to say that you are better than people
or anybody's better than people who think differently. It's just to say that people
who tend to operate from that space mentally and emotionally, they tend to extend and pass that
shit on. Whether it's through the way we communicate all the way down to body language,
spending too much time around negative people can really start to bleed into how you look at
the world. The same can be said of people who behave in a nature that one might describe as
toxic, whether that's showing a lack of integrity, a lack of honesty, having a high proclivity for
trauma and pettiness. If you can avoid that, it makes a big difference. Over the years I've done
personal training, I've had the opportunity to have transactional relationships with people where
they give me money, they come in, they train, then they leave. And it's always really hard when those people are particularly negative
or constantly complaining or always framing themselves as a victim to the point where now
I won't really tolerate long-term training relationships, even if people want to pay me
their hard-earned money, because that level of negativity and difficulty and proclivity for
conflict is not ideal. It's not good for me. And I don't have to deal with people like that if I don't want to, I'm an adult. And so hopefully
you can frame that in a way that helps you build deeper and more meaningful relationships with
people, but also protect yourself from the negative shit. So guys, that's seven tips for
living a healthier life. To say it one more time, get as much sleep as you can, as often as you can,
living a healthier life. To say it one more time, get as much sleep as you can, as often as you can,
as consistently as you can. Okay. Number two, move more, sit less, get outside. Number three,
load your tissue with weights. Number four, eat protein, eat plants. Number five, eat less processed food. Number six, drink less alcohol. Number four, or I'm sorry, number seven, stay away
from toxicity and negativity. I want to thank you guys all so much for tuning in to this episode of the podcast.
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