Dynamic Dialogue with Danny Matranga - 297 - Q and A: Yoga, Pilates, How Long Should Results Take, Liver Pills + More!

Episode Date: June 20, 2023

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Welcome in everybody to another episode of the dynamic dialogue podcast. As always, I'm your host, Danny Matranga. And in this episode, I'm going to be answering some of your questions. I feel that these questions from over on my Instagram, we've got questions about yoga, Pilates, hot Pilates, branched-chained amino acids versus essential amino acids. How long you should wait to see results in the gym, like reasonably, how long does it actually take to see great results? We're going to talk about how to know whether or not you're ready to become a personal trainer, to enter the fitness community as a professional. We'll talk about what supplements I take each and every day and what I think you should take each and every day, as well as desiccated liver and some of the organ-based supplements that are very popular on the market. So lots to talk about in today's Q&A episode. This is episode 297. I can't believe it.

We're closing in on 300 folks. It's been a wild ride. I'm thankful for all of you who have listened from episode one and very much happy to have those of you who are listening more recently. So enjoy the episode. Take your dog on a walk. Enjoy your commute. Listen while you clean.

Find a way to stay active, stay healthy, and this will be a good one. This episode is brought to you in special part thanks to our awesome partners over at Ice Barrel. If you're like me, you want to get the absolute most you can out of your fitness and out of what it is that you're doing in life. I like to make sure that I'm recovering well and prepped for hard workouts. I like to make sure that my cognition is sharp, and I like to make sure that I'm doing what I can to maintain my long-term health. And cold water immersion is a phenomenal tool I use and have used for a while to help me do this. Cold water immersion or taking ice baths is a great way to improve your recovery and performance. Just a few short sessions a week can really make a difference in how you recover. It can increase and improve your heart rate

variability. It can enhance performance. It improves mood and brain function. It also provides an awesome boost of energy and focus because when you hop in an ice bath and you get this amazing vasoconstriction effect and your body starts releasing epinephrine and norepinephrine, it kind of lets you reenter the world awake, energized, excited, and enthused. And I would much rather take an ice bath in the mid-afternoon, especially if I had a hard training session in the morning, than consume more caffeine. Ice Barrel allows me to do this in a super sleek, aesthetically pleasing packaging. It's a beautiful barrel that comes with a matching lid for keeping the ice cold and water inside clean, a nice step up stool, a cover. It's portable and durable, and it comes in a beautiful matte black and a gorgeous tan. I have the matte black out on

my patio and I absolutely love the way it looks with the fencing I have around the yard, but you can put this inside, outside, on the front porch, on the back porch, in the side yard. It's quite portable. It's very durable. Like I said, the design is super, super sleek, and it's very easy to drain to make sure that you are only getting in to cold, clean water designed to help you improve your performance, improve your recovery, enhance the way your brain feels and functions throughout the day. This is an amazing one-time cost tool that once you have it, you use it a couple times a week. It is one of the best investments you can make in your health. And again, if you want to improve

your cognition and performance, and you have those midday lulls, or you want to be more present for your family or for your friends when you get off of work, and you don't want to caffeinate, temperature modulation like ice baths or cold exposure or sauna heat exposure can be really valuable for increasing that subjective sense of wellbeing and bringing you back to a place of alertness and a really chaotic world. It's also great for just cultivating resilience. I find I'm much tougher. Again, this is a more anecdotal thing, but I find that I am much tougher, ready to face the day's tasks when I am consistently exposing myself to the elements. Call it bromeopathy, call it anecdote,

but I will tell you one thing is for sure, cold water immersion has made a huge difference for my health and wellbeing in just a few short sessions a week. And Ice Barrel is the sleekest, best looking, cleanest, and most affordable way to do it reliably. You can head over to icebarrel.com slash Danny to take advantage of their 100% satisfaction guaranteed

with again, a 30 day money back guarantee and save 125 bucks on your ice barrel using the promo code Danny. So again, icebarrel.com slash Danny and check out using the promo code Danny to save 125 bucks. Okay, guys. So getting into some questions and just a reminder, these came from Instagram, meaning these questions were asked on my Instagram. And you can follow me on pretty much every social, YouTube, TikTok, which I hardly use, Instagram, which is the primary one that I enjoy using, Twitter, which I quite enjoy. A lot of the short form content of mine that is most popular on Instagram is from Twitter. So those are all Danny Matranga or Danny.Matranga. YouTube's really nice,

especially if you want tutorials. But what is nice about the Instagram engagement is you can ask me questions. Now, I'm in a pretty solid habit of not checking my DMS. I just don't think it's really worth it. Like, you know, it's one of those things that if you answer one, you feel inclined to answer more. And a lot of them are questions that while I believe they're important are similar and I get the opportunity to answer them publicly on question boxes that I post on my Instagram story. So if you want to engage with me, have your question asked, do be sure to follow me over on Instagram and pay particular attention at the beginning and end of the week. When I often ask questions on story or post that little question sticker, that's where every single one of these

came from. So this question comes from Mariah Avila. And the question, it could be Mariah Avila as well. And the question is, how do you feel about combining weight training with hot Pilates and yoga? So I look at yoga as being a little bit more of a passive flexibility exercise modality that will yield some mobility. I look at Pilates as being more of a core strengthening exercise that does incorporate some unique elements of mobility and stability, some requirements, if you will. Strength training, of course, is unique in that it develops strength. And so I would actually say that Pilates, given that it does have a more active component than yoga, which while being entirely a blend of passive and active mobility, is a little more passive. Pilates is a form of strength

training, and it has a big ask of the body from a demand on the core and a demand on mobility and just being strong in some unconventional positions. This is why it would absolutely whoop your ass if you're not trained for it, or you do it in a super hot room, which is a back half of this question. The back half of the question is what about hot Pilates? So I feel like weight training, training with resistance through a full range of motion, be it for maximizing strength gains, a little lower volume, a little higher weight, maximizing hypertrophy or growth, a little higher volume, moderate weight, close proximity to failure. Both of those forms of training or a blend, a hybrid approach to weight training pair very nicely with both Pilates and yoga. Yoga has a lower recovery demand than Pilates.

Pilates has a lower recovery demand than hot Pilates. So the harder your weight training, the more frequent your weight training, the less likely it is you're probably going to be able to fit in yoga, hot Pilates, and just traditional Pilates, especially because I think that Pilates and hot Pilates are a type of resistance training. They're probably not as likely to elicit fatigue the way that more training with a barbell or with free weights or with machines might, but these are challenging forms of training that require a ability to recover from them. And you don't cultivate that ability overnight. So if you're already experienced in weightlifting, you'll recover well from weightlifting. If you're experienced in Pilates, you'll recover well

from Pilates. It's interesting. It's like when you do cardio, if you do a bunch of running, but you never do swimming, if you go do an hour of running, you'll burn way less calories than you will an hour of swimming because of the inefficiencies that you have in the pool, even if you were to like maintain the same heart rate. So there will be some recovery constraints and you need to consider them. You need to be thoughtful about them. You need to think about, okay, with all of what I'm asking of my body already, can I ask just a little bit more of it? Can I get just a little more out of it? And I'll tell you what, folks, for most of you, a little more movement, whether it be walking, yoga, or Pilates, probably going to benefit your mobility and your mental health and

your recovery more than adding in more miles and more training volume. A lot of you train enough. Many of you do not train enough. That's why you're listening. You're looking for tips. You're looking for tools, expert insight. I understand that. But for most of you, I think combining weight training with hot Pilates and or yoga is going to be very, very effective. Next question is from underscore Rachel Emma and it's BCAAs versus EAAs. So these are both common supplements. They're both sold by a myriad different manufacturers. It's important to acknowledge what the branch-chained amino acids and the essential amino acids are. So there are non-essential and essential amino acids. Keep in mind, whey protein, meat protein, fish protein,

meat protein, meaning poultry and beef, egg protein, rice, and pea protein when combined, and spirulina are all sources of both the essential and non-essential amino acids. and non-essential amino acids. So the non-essential amino acids, these are the amino acids that we produce on our own and we can synthesize in our body. Okay, we've got alanine, arginine, asparagine, aspartate, cytine or cysteine, glutamic acid, glycine, orthenine, proline, serine, and tyrosine. You've probably heard of a lot of those. Now, you've probably heard much more so of the essential amino acids. These are the ones that we look for in foods, okay, or that we need to get from foods. Histidine, which sounds like histamine. They are not the same thing. Isoleucine, that is a BCAA. Leucine, that is a BCAA. Lysine, that is a BCAA. Methionine, component of creatine,

probably heard about it. Phenylalanine, maybe you've heard of this before. There is a condition known as phenolucutoria, if I'm not mistaken. It's a, it's a, it's what, how is it pronounced? Is it phenolucutinor? It might be phenol. It's, I think it's phenolucutinoria, tenoria. Okay. Very interesting. I think it's phenolucatinuria, okay? Very interesting. Basically, you have a buildup of phenylalanine if you have this. It's very rare, but I actually remember going to high school with somebody who had this disease, and they had to be very careful about their intake of certain foods that were rich in phenylalanine. The last three are threonine. You oftentimes will hear of magnesium threonate, which is obviously just magnesium bound to threonine, tryptophan, and valine. So when you supplement with a whey protein or a rice and pea blend or a spirulina protein, or you eat meat, fish, and eggs,

you are going to get alanine, arginine, aspartame, aspartate, cysteine, glutamic acid, glycine, orthanine, proline, serine, tyrosine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine. I always forget. Oh, valine, tryptophan, and I just said it, threonine. Okay. So those, you're going to get every single one of those. If you have to eat your protein or you choose to eat your protein. So if you eat meat, fish, eggs, or supplement with whey, spirulina or rice and pea proteins, you're getting every single one of those. So right off the bat, I'm going to say, I don't think you need BCAAs or EAAs because remember EAAs are just the nine,

they're histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. If you take just BCAAs, you get leucine, isoleucine, valine. Those are the three that play the biggest role in muscle growth. That's where the BCAA supplement really came from, was this like foundational understanding that you get more out of those three aminos for growth and recovery than you do the other 17. Come to find out the other 17 are useful. We make 10 of them, but there's like, you know, six more outside of the BCAAs that would be nice to have. They each do something different. And so if you take an EAA, you get the nine that you don't make. All this to say, you know, why not just take a high quality whey protein, which is extremely

rich in the BCAAs, high quality egg protein powder, same thing, rice and peas, same thing. It costs on a price per serving basis a little bit more to take a full spectrum protein and a little bit more to take a full spectrum EAA than it does BCAAs. But remember, EAAs, all mine essential aminos. BCAAs, you're only getting three aminos. Okay. EAAs do increase protein synthesis. BCAAs don't in the absence of a protein disparity. Both help to build muscle when you're not getting enough protein. You know, five grams of EAAs is like 65 cents. Five grams of BCAAs is like 55 cents. You know, 25 grams of protein from like grass-fed whey protein isolate is like a buck 52 bucks. So, you know,

you're looking at approximately double the cost for a really high quality product, but you're getting the benefits of both and way more off the top plus a greater effect on satiety. So if you're eating adequate daily protein, uh, don't bother if you're not, and you're looking to increase recovery and protein synthesis, start with a high quality protein powder. If you're doing both and you just want another supplement to take between EAAs and BCAAs, I take BCAAs. Okay. All right. I'm sorry. I would take EAAs in that situation. This question comes from Nesrin Sadeghi. And the question is, what is a reasonable timeline to give a client who works hard to see

great results? So there's a little anecdote in the fitness industry that's like, okay, the first 30 days, you don't see other results. You don't see any results. The next 30 days, other people start to see results. And the last 30 days, you start to see results. Or put another way, like I've heard in the first six weeks, you feel better in the, in the next six weeks, other people see it. And then, and then six weeks after that, uh, you'll start to see it. Both of those little anecdotes add up to about three months. And I would say, haven't done this for about 10 years. After three months, you see some pretty crazy results. I think about a client that I've had working in person at the studio. Um, and she signed on to

start working with me in Christmas. So she's been working with me twice a week and doing cardio on her own. I don't think she's lifted one time on her own. A couple of times she's come twice a week or three times a week, but most every week she's come to the studio twice and she's really been good with her diet. She's been getting a gram of protein per pound of body weight for six months. She has been sticking to her deficit like crazy. She lost in the first three months, like 20 pounds. And in the next six months, she lost like 20 more pounds. So, you know, depending on what the hell your goals are, you know, I'd say, shit, you lost 10 pounds and you're lifting twice a week. That's huge progress. If you did that in six months, I'd be

happy. I really would for like 90% of people. I'd be thrilled with that. I've seen a lot better. I've seen it happen a lot faster. And the reason I bring this up is because you know, your clients, I'm assuming you're a personal trainer. If you're asking this, and this will be good for those of you who aren't to understand, you know, like, Hey, what's reasonable. I think a pound a week of fat loss is reasonable for somebody who's not obese and a pound and a half to two pounds a week of weight loss is reasonable for somebody who is obese. I think if you are eating around your body weight or about 60 to 70% or higher of your total body weight and grams of protein a day, you're drinking, let's say 80 to 100 ounces of water.

You're taking between eight to 10,000 steps a day and you're training between two to five days a week with weights. If you're doing all of those things, you should expect to see a change in how you feel in 30 days, a change in how you look in about 60 and a bigger change in about 90

with things starting to generally slow down after about 12 weeks. What's going on guys, taking a break from this episode to tell you a little bit about my coaching company, core coaching method, more specifically our app based training. We partnered with train heroic to bring app based training to you using the best technology and best user interface possible. You can join either my Home Heroes team, or you can train from home with bands and dumbbells, or Elite Physique, which is a female bodybuilding-focused program where you can train at the gym with equipments designed specifically to help you develop strength as well as the glutes,

hamstrings, quads, and back. I have more teams coming planned for a variety of different fitness levels. But what's cool about this is when you join these programs, you get programming that's updated every single week, the sets to do, the reps to do, exercise tutorials filmed by me with me and my team. So you'll get my exact coaching expertise as to how to perform the movement, whether you're training at home or you're training in the gym. And again, these teams are somewhat specific. So you'll find other members of those communities looking to pursue similar goals at similar fitness levels. You can chat, ask questions, upload form for form review, ask for substitutions. It's a really cool training community and you can try it completely free for seven days. Just click

the link in the podcast description below. Can't wait to see you in the core coaching collective, my app-based training community. Back to the show. Here's what you have to understand. If you don't get your diet dialed, you are not going to lose a single pound. You might feel better from your resistance training, sleep better, have more muscle, be in better metabolic condition. Absolutely. But if you're not in a calorie deficit, you are not going to lose weight. You don't have to exercise to lose weight at all. When you're on a calorie deficit, put it, put it simply, it is the 13th of June TMI. But for 22 days, I have had stomach problems that did not feel very good. I had massive amounts of intestinal bloating,

inflammation, gas. I'm not even out of the woods yet. Today's just the first day that I really feel better. It's the first day that I took a traditional solid shit, like a actual stool resembling a poop. It wasn't just diarrhea. So I don't know. I went to a couple of different doctors. I got a variety of different thoughts. Could be GERD, could be an ulcer, could be cholecystitis, could be this crazy stomach flu that apparently is going around. Long story short, I worked out about four days a week for the last 21 days. Okay. I ate between, let's say, 1,200 and 1,800 calories a day. Couldn't eat anything more than that because my stomach was very sensitive. And I loaded up on white meat, chicken, bone broth, which is mostly collagen, and white rice. The only stuff I really had outside of that consistently, bananas, apples, bagels, protein shakes, greens, powder, anything I could to try to get nutrients

into my system. I'm feeling better, have an appetite again. So I'm expanding outside of that, but I only worked out like three to four days a week and I lost 11 pounds in 21 days. And that for some people is all they need to lose. So, you know, the timeline is specific to the situation like that. For me, somebody who's looking to gain weight, shit, 21 days and losing 11 pounds. That's a huge setback. That's going to push my goals out further for somebody else. That's literally a year's worth of weight loss. If they suck at eating right out the gate, I think you should aim for a pound a week. And if you hold yourself accountable to food, you can aim for more. If you don't, you should aim for less.

But the average person, if they're working hard, eating right, focusing on protein, getting steps, getting sleep, I think three months is a fair timeframe. Okay. This question comes from alley.com. How do you know you're ready to become a trainer or a coach? So, you know, I think that getting certified and getting licensed to be a trainer is a great first step. It is an entirely incomplete experience, which is to say that like going out and getting a personal training certification does not in any capacity prepare you for training real clients. That's just a fucking fact. And I apologize for cursing, but that is just an absolute fact. I went out when I got certified, I got certified by the national Academy of sports medicine, uh, uh, you know, an agency that has an incredibly

well-respected curriculum for trainers. And I went out in the first year after and got like 11 additional certifications. So after a year, I had a year's worth of experience and 12 certifications. And I look at how I trained clients in 2014 and I'm like, you are so stupid. So like, you're probably never going to be ready to be a coach for every person that you meet. Even after 10 years, I still come into challenges. More of these challenges are related to not know, actually almost all of them are related to not knowing how to work with a client's psychology. It's very rarely a client's physiology. You know, I work with a lot of athletes, a lot of bodybuilders, a lot of general compilation,

or general, general compilation, general population clients, and working with a lot of general population clients, bodybuilders, athletes, most of what I'm focusing on is building muscle, maintaining lean body composition, focusing on sleep, focusing on protein, focusing on water. I'm not asking massive things from most of my clients, but it's the psychology that's challenging. And until you are ready to be humbled by people not listening to your well-intentioned evidence-based advice, until you are ready to see a client not do what you tell them to do, and in fact, do the opposite, until you are ready to be lied to by adults who will tell you they'll do anything to lose weight, but will not in any capacity stick to

the plan, then I wouldn't say you're ready to be a trainer. Because what most people think about when they want to be a coach or a trainer, helping clients lose weight, right? Helping clients, you know, stick with a routine, helping clients build muscle, helping clients feel good, helping clients achieve and accomplish what they never thought possible. That does happen. That is a bulk of what you're going to enjoy. Building relationships, helping people see and do things with their body that they didn't think they were going to be able to do again or do them for the very first time. However, there's a lot of shitty things that come with working with people that most trainers don't

talk about. It really sucks to not have people listen. It really sucks to let a client down. It really sucks when a client gets hurt. It really sucks when a client just won't do what's needed of them to see results. And, you know, like that is not necessarily a client's fault. It's not necessarily a trainer's fault, but like, if you can't handle that, you can't handle struggling or failing or not doing well, or not being able to, you know, meet with a client and meet them where they're at, then you're probably not ready. If you are ready to go out and get licensed and you are ready to go out and learn, and you're ready to go out and meet people and you're ready to go out and get told no a million times, and you are ready to go out

and do a bunch of well-intentioned, um, you know, really spending the most time you possibly can, um, you know, helping people, whether or not they're going to get there on your timeline or not, then you're ready. Uh, if you're just doing it cause you want to work out and get paid cause you have a nice body, fuck off. Like I say that all the time. Like if you are really only a trainer cause you, you have a nice body and you think people will pay to look like you fuck off cause you are going to be so bad. There is so much more to helping people change their health habits and behavior than just looking good yourself.

That will draw a lot of people to you. And it does help to be attractive and in shape. But yeah, it's not enough. I'm sorry. It's just not enough. Like, you really have to care about people. And you know what they say. People don't care how much you know until they know how much you care. Um, and I think that there are just some

absolute, absolute facts there. Okay. This one's from Castro Brandio. And the question is what supplements should we be taking daily? So I've answered this on the podcast many times. Uh, I've answered this on social media many times. Some of the best-selling supplements like pre-workout, fat burners, collagen proteins, these supplements can work in certain scenarios. You might want collagen to improve your joint health. You might want fat burners to suppress your appetite. You might want pre-workouts to work for you to get a better workout. But what I'd like for you to consider and what I'd like for you to understand is that those are helpful supplements, but you don't need to take them

every day. What I would recommend taking every day are electrolytes, magnesium, potassium in particular. You can take those with water. You can take those on your own. If you'd like to take magnesium on its own or in addition to electrolytes, I like bisglycinate and threonate. Magnesium bisglycinate, magnesium threonate. Creantin monohydrate, two to five grams every single day. Got to do it. Do it for the gains, do it for the muscles, do it for the hydration, do it for the brain. It's a no-brainer, folks. Top tier supplement. Absolutely top tier supplement. Down the line from creatine and magnesium, kind of moving into the vitamins, so to speak. Big fan of vitamin D. Big, big fan. Most people tend to be deficient. Really easy to be deficient, very challenging to get enough of it from sun exposure. Bioavailable forms of vitamin D in food are limited, so probably better to supplement or focus on getting it from the sun.

Many people don't get enough, oftentimes a common one. Zinc's the one I'm really big on. So like magnesium always gets touted, like take magnesium, 50% of the population's deficient, very hard to get enough. I have found that zinc is up there with minerals that people struggle to get enough of. And one where I think deficiencies can be a real pain in the butt. What you can do, and this just is what it is, but what you can do is you could just take a high quality multivitamin like Legion's Triumph that also contains some unique compounds like ashwagandha that you know is going to deliver a good dosage of zinc and magnesium. So a multivitamin could be on the list. So really

what we're talking about is like creatine for performance and for brain health, a multivitamin or some combination of zinc and magnesium or electrolytes. I take electrolytes every day. I take multivitamin every day and I take a single ingredient, magnesium, vitamin D and zinc. Those work very well for me. I take them every day. I take creatine every day. I take protein powder every day. I don't think you need to take protein powder every day. I think if you tend to find the way you naturally eat, you end up short on your protein. You can probably take protein every day. I've taken it every day for 10 years until like 21 days ago. Uh, I didn't have too many problems like, like, well, you know,

that stomach thing, I don't think it was related to the protein. I was drinking the protein every day before and I drank the protein every day during. Um, but we'll see, we'll see. Like, I really think that in terms of like things that you can take every single day without too many problems, like literally, literally, literally like a couple of minerals, a couple of different vitamins or a vitamin, a couple of different compounds like protein and creatine that can really help. And then omega-3 or, or fish oil for the fat. That's what you probably want to take every day. You could take a probiotic. I love seed. I've had experience with Jaro's probiotic. I think a good probiotic that actually propagates in the gut can be helpful. But those

are really the things that I would focus on. Last question. This is made fit by Caden. Another supplement question. And this is a different kind of supplement questions. Like, what are my thoughts on liver supplements? So here's, here's what I, let me first start by saying what I like about liver. So like a lot of people don't know this, but like liver is a very, very nutrient dense food. Okay. Like chicken liver and beef liver both provide a full daily value of folate, vitamin A, a five to seven times what you need in a day. Copper, literally 10 times your daily amount of copper and beef liver, you get quite a good amount in chicken liver, about 78%. B12, okay? 3,000%, 900% in beef and chicken. Choline, 85% and 50%. So chicken and beef liver are just delivering a ton of nutrition, okay? Loaded chromium, copper, iron, vitamin A, Okay. Loaded chromium, copper, iron, vitamin A, folate, choline, lots of good stuff come from beef and chicken liver. The two most commonly processed forms of liver that are caps,

desiccated and capsulized. Beef liver being more popular than chicken liver. I think a multivitamin is probably a better way to supplement with things that are high in choline, vitamin A, folate. And instead of taking liver supplements, I would just recommend eating chicken or beef liver one to two times a week. I've seen some cool stuff out there. Like there's this company I just saw on Instagram called Pluck that's like an an organ based seasoning. And that could be a really cool way to like get desiccated organ meat, which probably has an umami flavor onto meat you're already going to eat to enhance the nutrient profile. And you're probably getting on a serving size basis, more desiccated liver than you would in like a capsule. But I just haven't

seen the capsules around long enough. And I don't think that I have any reason to believe that it would be better than supplementing with what those things are high in that you'd probably be getting from a multivitamin for cheaper. And I'm sure it wouldn't be better than eating the actual product. Um, but that's, that's really all I, that's really all I kind of have to say about it. I don't want to bad mouth them cause I haven't had a lot of experience with them, but you know, better off eating the real thing. And a lot of the manufacturers of these products are charlatans and they're scammers. And the primary of which is like the fitness industry's biggest scammer and charlatan of all time. So just do with that what you will folks when it comes to supplements. All right, folks, I hope you enjoyed

this episode of the podcast. I know I enjoyed recording it for you. If you did, please share it on your Instagram story and tag me so I can say thank you and put it out there into the universe and leave me a five-star rating and review. It makes all the difference in the world. We're up to 200 reviews on fricking Spotify. You guys are awesome. Apple podcasts got to catch up. You had an early lead and they're running you down. Okay, folks. Thanks so much for tuning in. Catch you on the next one.