Getting older but getting stronger | Guest: Ralph Caggiano - 50% Facts with Silent Mike & Jim McD

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:09):
Welcome. We're back with fifty percent of facts. Like you
guys can't tell. But I'm just on vacation for like
three weeks.

Speaker 2 (00:16):
That's why he look so relaxed. Yeah, that's I'm sure
that's it.

Speaker 1 (00:19):
Yeah, if I could sleep, I'd be really relaxed. I'm
I'm this is I'm on this sleep struggle currently like
like five hours maybe six, and then I'm awake and
there's nothing I can do.

Speaker 2 (00:29):
And what do you think that's from?

Speaker 1 (00:31):
I have no idea.

Speaker 2 (00:32):
Yeah, I get that from just having like back pain.
Oh yeah, yes, where I'll go to roll over and
then it wakes me up, and then sometimes my brain
will kick in at that point, and then I start
thinking about everything. And I would imagine for you running
a gym and the podcast and everything, your brain's probably
always going Yeah.

Speaker 1 (00:51):
Unfortunately, I wish I could shut it off sometimes. And
I don't know, just sometimes like I have a comfortable
bed and a comfortable room or whatever, I just can
still feel uncomfortable in those circumstances.

Speaker 2 (01:03):
I don't know why. Yeah, same way. Sometimes it's just
it's a little warm or something. But most of the time, Yeah,
I'm like the bed, everything's comfortable. I'm right here. Why
why am I waking up? Why can't I fall asleep?
Why am I only getting You know, I hate to
look at the sleep thing. So do you ever use
your watch or anything?

Speaker 1 (01:19):
Yeah?

Speaker 2 (01:19):
I do, Yeah, so it'll monitor my sleep. I really
hate that because I think that maybe puts a little
bit of extra pressure on me to get some good sleep.
And then I wake up and book at it and go,
oh great it says four hours or it's all interrupted
the whole night.

Speaker 1 (01:32):
Yeah, it's yeah, it's uh, it's very sometimes disappointing. Yeah,
it's like when you look at the clock and you
think that it's later than it is, like oh, maybe
I've got, you know, six or seven hours of sleep,
and then you oh no, it's like it's been four
and I know I'm awake and I don't know what
to do.

Speaker 2 (01:48):
I'm sure i'll catch up on it this weekend, right. Yeah.

Speaker 1 (01:51):
You always kind of think that there's gonna yeh, and
it never really works out. And I keep reading about
the like beneficial quality of naps. It's love to do that,
like on a schedule as opposed to just sitting someplace and.

Speaker 2 (02:06):
Then yeah, I don't have a scheduled nap time. But
I do take naps. Naps, Yeah, I do. I love naps.

Speaker 1 (02:14):
I'm going to ask our guests to introduce himself.

Speaker 2 (02:16):
All right. My name is Ralph cad Channel. I own Longevity,
which is a personal training and nutrition coaching service. I'm
out of Valao, and what I do is I am
a concierge service, so I go to the clients generally,
and then when I don't go to clients, I also
have a conditioning program that I put together as a
small group. We usually try to keep it to five

(02:37):
or less and we do that on Wednesdays and Fridays
right from my backyard home gym wow. Yeah, and so val.

Speaker 1 (02:45):
Just so that people know who are not in California
or understand it not far from Sacramento exactly.

Speaker 2 (02:51):
So we're probably about fifty miles I think from Yeah,
because it's it's a little under an hour when there's
no traffic. But as we know nowadays there is nothing
but traffic.

Speaker 1 (03:04):
Yeah. Lately it's been that that corridor of of eighty
and then as it abuts fifty over here, it's just
been a nightmare for years, yeah, years, Yeah, Like there's
there seemingly no end in sight.

Speaker 2 (03:17):
Yeah, there was a point I think when everybody moved
out this way, and then the commute changed and it
used to be very easy commute, and now it's turned
into it doesn't matter if you're going towards San Francisco
or towards Sacramento. It's usually awful at least part of
the day. Yeah.

Speaker 1 (03:33):
Yeah, particularly between here and Davis, but also several other
other spots along the way.

Speaker 2 (03:38):
Yeah. I think my mic might have cut out on
you guys. Did you hear it? I can still hear
you now, I'm back.

Speaker 1 (03:46):
Just be the headphone.

Speaker 2 (03:47):
Yeah, fine, it could be the headphones. The Yeah, it's
only is.

Speaker 1 (03:53):
I think it could be right down there is the connector.
It might have like decide to that stepped in. Yep,
we're good, okay, sorry, Yeah, sometimes they do that. They
have a mind of their own. Some of this discoripment.
It started to be old. Oh man, it's been done

(04:15):
for a minute, so it's starting to be like us.
So that are starting to.

Speaker 2 (04:17):
Be like us.

Speaker 1 (04:18):
Yeah. You were telling me a little bit before about
like how how you got into a fitness track in
the Coast Guard. Yeah.

Speaker 2 (04:29):
Yeah, so I was in I was enlisted active duty
in the Coastguard from nineteen ninety one through nineteen ninety six,
and from ninety four through ninety six, I was my
unit's wellness rep. Which back then, yeah, that was kind
of like a new thing. They weren't really you know, wellness,
especially in the in the military and the service services.

(04:49):
That was like a very new thing. They thought, hey,
you know what we need to bring in this wellness
idea to kind of start promoting fitness culture but also
just better overall health and wellness, you know, regarding food
and the whole thing. And so they sent me to
the Cooper's Institute for Aerobic Research, which is out of Dallas, Texas.

(05:12):
It used to be. I think they still have the institute,
but they don't do the same things anymore. So Kenneth
Cooper was the father of aerobics back then.

Speaker 1 (05:20):
Yeah, brings a bell.

Speaker 2 (05:22):
Yeah. And so interesting how we kind of have come
around with protein being like the thing right now, because
back then carbohydrates were the thing, right yeah, yeah, And
it was all, hey, you know, you need a diet
full of complex carbohydrates mostly and aerobic you know, aerobic
performance and all this stuff. And now here we are

(05:43):
more about muscle building and protein and anyway, that's just
a whole nother topic. But the so they sent me there.
I got trained, went back to the unit, put together
a whole fitness room because we didn't have anything. So
the mirrors, the weights, the cardio equipment, all that stuff,
put that together, started working with everybody on their nutrition
and their fitness, and it was really fun and rewarding.

(06:06):
I enjoyed it. Plus, I was a kid that grew up,
you know, I was born in the seventies and grew
up through the eighties. Loved all the same things that
everybody loves, the rocky movies and all that stuff, and
you know, I would see see that and go, man,
I want to get into fitness because I want to
look Whi's funny. I wanted to look like Apollo Creed.
I didn't want to look like Sylvester Stallone.

Speaker 1 (06:25):
Well, I mean to be fair, you're much taller than
so that's true.

Speaker 2 (06:30):
Yeah, but I used to think that was pretty funny.
I'm like, yeah, well look at this guy's shoulders. Man,
that's the kind of shoulders I want to get one day. Right,
So that kind of got me into the fitness. When
I was a kid, and then then it's turned into
you know, this passion and I had and I thought, oh,
I can take this from the Coast Guard and then
be a full time trainer and maybe open up my
own gym and that kind of thing. But I started

(06:52):
looking into it and the finances and all that stuff.
Jim and I went, you know what, I'm going to
have to go a different route. Yeah, easiest broad It
wasn't gonna be the easiest road. And I was living
in Hawaii. I was finishing up my enlistment and so
you know, I had a real tough time over there,
having to go down to the North Shore after work
and you know, enjoy the sun and the water. It

(07:12):
was tough, man, It was tough. People don't understand how
I suffered, but you know, I made it through. And
then I transitioned out and I ended up going into
the California Highway Patrol right over here in West Sacramento. Yeah,
and then that took me away from fitness. Funny enough, right,
I mean, we're we're very fitness oriented while we're at
the academy. After that and after that, it goes to hell.

(07:35):
It goes to hell because now you're about working that
overtime when it comes up, you know, the sleep again
goes goes down. You start shift work, shift work, Yeah,
you start getting your circadium rhythm thrown off. You're a
mess and and so but anyway, that led me down
this path to where I was with the Highway Patrol

(07:55):
and I promoted to sergeant and then I was having
a lot of problems and ended up retiring because of
a low back problem. And I was getting a lot
of backspasms L four L five SI joints, her neated
disc bone spurs on the vertebrae, the root nerves contacting
those bone spurs causing a lot of the problems. And
then surgery. I saw a couple of specialists. They all said,

(08:16):
don't have surgery, or we'll have scar tissue problems and
that's gonna build up and you're gonna still have the
same issues. So I ended up retiring close to twenty
six years of service there. And when I was going
through that, I also had a couple of problems with
my left knee that had me focus back on my fitness,
which I should have been focused on all along. But

(08:38):
I was the kind of person that I would work
out here and there during the career, just enough to
stay you know, halfway in shape and not look too
bad and not feel too bad if you were having
to chase people down, right. So I ended up one
of my left knee surgeries. It was a microfracture, and
that's when I really got into having to get into

(08:58):
my own fitness learn corrective exercise. I decided to get
certified through the NASM on being a certified personal trainer again,
then the corrective Exercise specialization, and then got into the
nutrition side of things and ended up doing the physical
therapy for myself on my left knee for the second surgery.
And then they've been trying to work through these back issues.
But unfortunately, when they tell you lose weight, become more flexible,

(09:23):
strengthen yourself, it doesn't always fix everything. You must still
have problems.

Speaker 1 (09:27):
So yeah, it doesn't always fix everything for sure, And
then some people just find that like almost impossible for
them to do on their own.

Speaker 2 (09:33):
It is, you know, yeah, it's difficult. And I'm even
finding like, even with the knowledge I have, I come
across little things here and there. So like lately it's been, oh,
you know what I think it's problem is with my
obliques and you know, just being sitting in a patrol
car for you know, so many years or sitting period.
And this is for office workers too, is that a

(09:54):
lot of times we'll favor one side or the other
with on pelvis right, we like to lean to the
right or lean to the left. Don't generally sit you know,
in the perfect kinetic checkpoints right. And so you get
that pattern that just builds up over time, and then
you have problems with your you know, your spying and
your alignment and everything. Hmm.

Speaker 1 (10:12):
I actually that reminds me and you wallet.

Speaker 2 (10:15):
Yeah, huh, we sit on our Some people sit on
their phones now too.

Speaker 1 (10:20):
Oh yeah, yeah, yeah, I'm so. I was just in
in Nova Scotia and we flew to Boston, but we
sat around all day, not all day, but hours before
the plane because you know, international, you try to get
there early or whatever, so you know, three hours before
the flight. I think we was a little more than

(10:40):
three hours before the flight, and then two hours on
the flight and I'm sitting on my wallet the whole time.
And that night next morning, my hip is killing me.
What did I hell did I do? And then I realized, oh,
I'm sitting on my wallet, like and you don't even
you don't even noticed the discomfort of it until you

(11:02):
have irritated everything and and then you don't want to walk. Basically,
I don't.

Speaker 2 (11:07):
Know, it's just did you have like, did you start
kicking the sciatic nerve? Yeh yeah, yeah, yeah, that's the
first time I ever. I used to carry my wallet
in my back pocket all the time when I was
working because there was no place else really to put it. Yeah.
And then back then too, we didn't have like the
little slim wallets and stuff, so we were still carrying
the big leather ones or stands. The wallet. Yeah. Yeah.
We used to call it the deuce wallet because anytime

(11:29):
you pull over somebody for DUI, it seemed like they'd
have this fat wallet and they would have everybody and
their brother they ever came in contact with business cards
just shoved into their wallet with their money, with their
ID everything else, and you're and you'd go, dude, how
did you sit on that like they would? They would
be up good six inches on one side.

Speaker 1 (11:47):
I can't imagine that. That sounds painful. Yeah, Well, so
the upshot of this is I just I ordered myself
across body bag and I do not care what it
looks like. When I heard from this point for it,
it comes in this afternoon, it's from Patagonia looking for
a sponsorship there or something as well.

Speaker 2 (12:03):
You should yeah it just yeah, I just I got it.

Speaker 1 (12:06):
I gotta do something different because between that and I
have a bruise on this knee.

Speaker 2 (12:10):
It's like where did I get this bruise?

Speaker 1 (12:12):
And I realized that a couple of nights we were
kind of a little bit of landlocked where we were
in Nova Scotia. It wasn't easy to go out and
take a walk whatever. And we finally when we were
up in monked and we found a way to go
take a walk. And my phone was dying at that point,
so I had the power bank, you know, I had

(12:33):
it on the power bank in this pocket and the
whole weight of it is pulling is down and like
three miles of this banging on my knee and I
have a bruise.

Speaker 2 (12:42):
Yep, it will not go away yet. So yeah, it's
probably deep on the bone.

Speaker 1 (12:46):
Yeah probably so yeah, and it actually does hurt. It's
not like I'm you know, internally bleeding in or tore
something and it.

Speaker 2 (12:52):
Is just yeah, it's not feeling good.

Speaker 1 (12:54):
Yeah, if you just just impact, just like just impact
after impact after impact, death by thousand bangs. Yeah. Yeah,
So you're working with UH for based on what I've
seen on your Instagram. We met on Instagram, everybody, Just
so that everyone knows that used to be uncommon and

(13:16):
it's not anymore. No, you work with an older population, Yeah.

Speaker 2 (13:22):
Yeah, yeah, most of the people I work with are
probably I like to say I've worked with people younger,
but also most of them are probably around the fifty
and up mark. Yeah, and so, which has been Actually
I didn't know that that was going to be kind
of my niche, but it has turned into it where

(13:43):
I've learned to work and help people with their activities
of daily living, because what I've noticed is like I
work with an eighty six year old lady and she's great,
but we work on a lot of things that deal
with cognitive issues as well as the physical issues. She's
got one knee replaced and it's kind of failing, I think,

(14:05):
and then the other knee is always in pain, so
squatting is kind of off the table, so we have
to figure out ways around that, how to strengthen her
quadrceps because she still needs to walk, she still needs
to be able to, you know, sit in a chair,
get up off the toilet, up off the toilet. Right.
People take this stuff for granted a lot of times
until they get to a point where, oh my gosh,

(14:26):
this is really difficult for me. And that's where building
those habits earlier would be helpful, because it's really tough
when you're older and you haven't been physically active to
start to try to build those habits in at that
point of your life. And so it's been fun with her.
I work with a couple of others that are over
seventy five, and the same thing. We like, we'll throw

(14:50):
in things like the ladder drills, you know, but just
we're not doing them at the speed you know, a
top athlete, but we're doing them to try to just
tie that that cognitive in with the movement and stuff,
which has been fun to watch the improvement because they
also will start to drag their feet a little bit
and that causes the tripping, and then we have the

(15:10):
bone breaks, the hip breaks, stuff like that. So putting
that into their programming is good along with the regular strengthening.
Using a lot of resistance bands or dumbbells, body weight,
a lot of things. We have to be careful because
it seems like as you get older too, most people
end up on blood pressure medications, and so we got
to watch out for that, you know, hydration hydrations.

Speaker 1 (15:34):
Yeah, with the with the blood pressure medications, that's right.
It's so easy to get dizzy because they because they've
gotten dehydrated.

Speaker 2 (15:41):
And it takes us away from being able to do
too many things like down on the floor, but that
are also beneficial for working the lower body. So a
lot of times I have to figure out ways, Okay,
how can we do this standing and just just regressions
to normal patterns that we would do like you would
do here in the gym, you know, your regular squats,
your regular bench pressing, deadlifting, things like that. I still
want to incorporate those type of movements. I just have

(16:04):
to figure out, Okay, where are we at limited right now,
and then how can we build up to maybe getting
back to doing a full squad again. And so it's
been it's been fun, it's been rewarding. I like that.
I also like working with all the first responders. Well.
When we do the conditioning at the house. That's generally
started with guys I used to work with, ok, Yeah,

(16:24):
and I would see I'm be like, hey, you guys
need to come over because I don't want to see them.
A lot of times, the lifespan of an officer after
they retire is pretty short.

Speaker 1 (16:34):
Yeah, I've I've been aware of that. That's that's kind
of scary.

Speaker 2 (16:37):
Really, Yeah, And I think it just is sometimes they
may just not have the same purpose they had, you know, or.

Speaker 1 (16:44):
They have get identity issues, like.

Speaker 2 (16:47):
They're tied to the job, right, Yeah, And so it's about, hey,
let's let's get these active you know, habits built in
and maybe change up the nutrition a little bit and
you know, back off on a few other of our
bad habits too.

Speaker 1 (17:00):
To like, like, what do you is the percentage of
people that have maybe been that you worked with, have
been like fit in the past kind of let things
go follow and now we're like trying to get back
into it versus people who were never fit are who
are trying to now like improve the quality of their lives.

Speaker 2 (17:20):
I'd say we probably have. For me, there's probably two
that have never been active. The rest have all been
active to an extent, you know, and I'd say probably
overall fit and then just let it go over the years.
And that's probably so probably about twenty percent of maybe

(17:43):
a little bit less, maybe ten percent have just never
been active at all and fit from what I deal with.

Speaker 1 (17:50):
Yeah, that's I mean, that's actually so much harder situation
in a lot of ways. But I think that at least,
you know, they haven't developed bad habits around the fitness stuff, right,
because they just haven't had the exposure. It's like they're
getting it for the first time, and so you're you're
you're getting to teach them the right way to begin with, right.

Speaker 2 (18:11):
Which is fun. It can also be challenging too, because
you're trying to, like sometimes you'll show certain movements or whatever,
and I try to keep them very basic. You know,
I'm not doing the Instagram you know, choreograph choreographed crazy
stuff with them, because you know, one, we don't need
that anyway, but just getting them to do a simple
like let's say, let's say I'm using a resistance band

(18:33):
or a dumbbell and we're doing something like a tricep kickback.
Just let's do a little something like that. I find
it very funny because a lot of times they can't
just keep the wrist flat and straight, and they'll start
wanting to curl their wrists and do kinds of crazy
stuff like that. I'm like, no, no, we're just working
the tricep. Whoop, sorry, we're just working the tricep. We're
not working the wrist right now. We'll do that later.
Let let's just work that tricep.

Speaker 1 (18:54):
For I could see that, and it's got to be
I mean, if you've ever worked with with kids, especially
you know, like just just pre pubescent, just like that
in that range or just like getting into early puberty,
they're so awkward and like you think of them as
being you know, kids is being relatively graceful or whatever,

(19:17):
but during those growth phases there, they are awkward and
it's difficult for them to like quickly learn how to
to mimic a movement right perfectly or whatever. And that's
got to be somewhat similar in that it islation. Yeah,
it's very similar.

Speaker 2 (19:32):
Yeah, it's it's crazy.

Speaker 1 (19:35):
You think, you know what, you think the kids would
get it easy, but they but they don't necessarily, And
like sometimes there's nothing more horrifying than watching a teenage
boy kind of try to do some exercise for the
first fifteen times.

Speaker 2 (19:50):
Oh yeah. I worked with a fourteen year old early on,
and you know, just things like the bench press we
forget like they're growing, they're you know, they're they're going
through that stage of life and there must there. They
might be getting a little lanky in their limbs and
then they're you know, all over the place with the
pattern trying to bench press. You know, once that's stronger

(20:11):
than the other, it's all wobbly, and you go, we're
we're just using the bar here. Oh man, we got
we got a lot of work to do.

Speaker 1 (20:19):
A problem.

Speaker 2 (20:19):
Yeah. Well that's the same with working with the older
population too that have never done anything, is they don't
even feel there's definitely no mind muscle connection at all. Yeah,
so there's that's out of there. So you know, when
you're talking to them about, hey, tell me, how does
that feel to you right now? Like if we're doing
something like a row, oh I feel you know, someone

(20:40):
might say I feel it, you know, up here in
my shoulder, and I'm like, really, yeah, I'm like the
rear of the shoulder. No, I feel it in the front,
and I'm like hmm. Interesting. I'm like because we want
to feel it in the back. So then I'm you know,
I have to kind of go, you know, let's let's
try to picture you know that you're pinching. Yeah, yeah,
And so that's that's all fun for me to try

(21:01):
to to relate and cue them properly and then get
their mind to think about that because they just never
never connected with that at all.

Speaker 1 (21:09):
I sometimes think the first thing that we teach anybody
is to is to pinch your shoulder blades together, because
pretty so many of the movements that we do. I'm
particularly empower listing for sure, but beyond that really require
that that stability back there, yeah yeah, back tightness exactly.
What How do you how do you manage expectations with them?

Speaker 2 (21:33):
That's a that's a little tricky too, because sometimes I'll
get asked where, you know, where should I be right now?
Or you know, I feel like I should be able
to do more, and then I have to to help
manage the expectations. I actually have to show them like, well,
here's where we started, and now here's where we're at,
where we're at right now, and so like starting with
the client who was a eighty six, and then even

(21:56):
seventy eight. For the other client that I'm thinking of,
we started with maybe using little dumbells that were like
the little three pounders, right, and now we're using ten
pound dumbells, and so I have to remind them like, hey,
this is where we started. Now we're here, and now
we can actually progress further. I feel like we can
progress to the fifteen pound dumbells. I feel like the
way this person was doing exercises on the floor, I

(22:20):
put a resistance band around their legs. They'd do the
clamshells and stuff to sharp striking the hips and then
glut bridges and things like that, and I'd say, at first,
you know, you couldn't even get your hips up off
the ground barely. And now look where we're at. You're
doing you know, twenty repetitions, and here's where we're you know,
we're constantly progressing. So it's almost just reminding them of
where they started and to where we're at, and then

(22:41):
hope and then give them a vision of where we
want to get to, so that it kind of keeps
them motivated to keep working towards it. Most of the time,
they're they're happy to keep going anyway, and and for me,
like I think generally, and I think a lot of
trainers would think the same thing, is like we would
prefer to work with somebody not too long term, but

(23:01):
just you know, let's say three six months, nine months maybe,
you know, and get them on track so that they
could do this themselves. But I find that the older
population really wants you to be there with them every
single time that they're working out. That's a tough one too,
because if I'm only training you twice a week and
you're only going to work out twice a week, We've
really got to figure out how to cram that in,
and then I have to figure out how to motivate

(23:22):
you to do more on your own when I'm not there,
because I tell them, you know, two days a week
is good from where you were, but it's really not enough.

Speaker 1 (23:29):
It's kind of a maintenance mode and not really a
progress progress yeah for sure.

Speaker 2 (23:35):
Yeah, So it's trying to get that mindset into and
when they haven't been into that frame of mind to
really work on their fitness and things like that, it's
very tough to go, Hey, now I'm going to give
you these workouts, and I want you to make sure
you keep doing them. You know, give me at least
another day a week. You know, if you can give
me three days a week full body, then we're okay.
And then you kind of, you know, work on your

(23:57):
other stuff, go for a walk, you know, on the
other days, you know, do something to kind of keep
yourself moving.

Speaker 1 (24:02):
To what extent are these folks in need of weight
loss or versus just you know, building muscle for endurance
about you know, life.

Speaker 2 (24:17):
I think that it's there's weight loss needs for sure.
And then because probably one of my heavier clients is strong,
you know, two knee replacements can do squats, you know,
we're doing body weight squats or maybe holding you know,
twenty pound twenty pound dumbbells, and then they can do

(24:38):
squats just fine. And they have strong arms and everything.
So the strength part is fine, but they do need
to bring down that body weight for their overall health
and to probably improve a lot of their other risk
factors that they have. Right now, another client, probably weight
could come down a bit. That person probably needs to
work on more cardio training and that it's tough when

(25:00):
they don't walk really well and they use a cane
or something. Because we need to figure out how can
we get that cardio because we have high blood pressure
issues and other problems that would be helped if we
could get the cardiovascular system working better for that person. So,
you know, it's it's kind of a combo. I think
anytime you can bring your weight down to a healthy limit,
it's always good while strengthening your body as well. I

(25:23):
think it's needed for everybody.

Speaker 1 (25:24):
One of the questions I've been asking every time bring
a trainer in who deals it all with nutrition is
getting an approtein is hard for everybody. And I think
that even the older population you're dealing with, like as
you said before, like they you know, they have other
things programmed into their minds about protein, right, and it's

(25:49):
hard to get enough anyway, whether you believe in it
or not. I'm just wondering how you're approaching that with them,
Like what are you telling them to do?

Speaker 2 (25:59):
So with the I give them the same advice. I
tell them, Hey, look, protein for you is probably a
little more important than you know, than even for other people,
because as you get older, your body is already wasting
the muscle. You got the sarcopenia issues, right, so you're
muscle wasting and then they're just they don't have the
appetite or the total daily energy needs, right, so they

(26:22):
are not as hungry. A lot of times already they
you know, it's very rare that I come across an
older person that is going to eat like a teenager.
They're going to eat a lot less and then they're
a lot less active and they just don't need it.
And so they're to get them to eat a lot
of protein. It doesn't it just doesn't equate in their mind.
And I also think it's a generational thing because they

(26:43):
grew up and it's like, oh, I'm going to eat
you know, I can have an egg and egg one right,
and a piece of toast and there we go. And
I'm like, well, and egg's only six grams you know protein,
and so that's not really enough to trigger muscle protein
synthesis even really, you know, so we're not really getting
anything out of this. And you know, so I tell them,
you know, we need to we need to try to

(27:05):
you know, kick that up a notch and let's aim
for twenty, you know, and if they could get like
twenty per meal and try to eat three. But a
lot of times they'll say, I only eat like twice
a day, or only eat one real meal a day,
you know, And so it's difficult. I try not to
harp on the older group. I should probably do it more,
but I try not to really harp on them about

(27:27):
their nutrition because they're so they're already set in their ways,
and most of them will tell me right up front, hey,
I'm not changing the way I eat. I just want
to work out and get stronger. I don't care about
my food part. And I'll tell them, well, all right,
but you know, the food is a big part of it,
you know, for overall performance and improvements. But I'm not

(27:48):
going to tell them you can't have your ice cream,
you can't have this unless they're you know, we're going
towards down the path of diabetes or whatever. You know.
Then it's like, hey, you know what, we really need
to tighten this up.

Speaker 1 (27:59):
Yeah, actually, just this study that may or may not
be fake, I did not really go down the rabbit
hole with it about ice cream actually being a healthy
thing in.

Speaker 2 (28:09):
You know, obviously this sounds good now, yeah, I know.

Speaker 1 (28:12):
It's like it's you know how the best post workout
is supposed to be chocolate milk? Oh yeah, yeah, Yeah,
it's similar to that. Just having a certain amount of
like carbs and fat in your in a little pocket
in your diet.

Speaker 2 (28:27):
Interesting.

Speaker 1 (28:27):
Yeah, it's supposed to be good for you and need you.

Speaker 2 (28:31):
Know, I could imagine, uh, you know, it's so funny
the way we can play around with nutrients, right, like
pre and post workout type of things where you can,
you know, hey, if you're gonna, if you want to carb,
you know, with some simple carbs, it's it's okay to
do it before your workout. And I'm kind of of
that mindset where I don't mind throwing in some cereal

(28:52):
or you know, or something you know, more of a
simple sugar. I probably would usually go. I personally prefer
like a honey or something more natural sugar like that.
But if you're you know, depending on where you're at
with your with your physique and everything, and where you
want to be, I think it's okay to throw in
those simple carbs pre workout and then uh, and then
maybe something a little more on the complex side post workout.

(29:15):
So I could see where the ice cream might come
into places, you know, if it's not got full of
too many other bad things. Right, We've got we've got
the fat, the sugar, and the proteins. Yeah yeah, yeah,
it's got it all right there.

Speaker 1 (29:27):
It makes sense, particularly for people who want to eat
ice cream.

Speaker 2 (29:32):
So yeah, we can justify it.

Speaker 1 (29:34):
Yeah, totally justify Yeah yeah yeah, no, I I it
was just on this vacation for almost three weeks, and
I like lost more weight than I do at home.
Oh yeah, we walking a lot, No, really not much,
not nearly as much as I normally do.

Speaker 2 (29:51):
Are you a Are you a snacker or a grazer
when you're at home?

Speaker 1 (29:56):
I can be I have not been much in the
last like ten twelve weeks, But but I don't know.
I literally couldn't tell you except that, like I was
dealing with a lot of foods that are not in
a database, so I'm like having to guess, and so
I tend to kind of overestimate. I think, yeah, what
I'm getting and and and they're actually in a deficit

(30:19):
and more of a deficit.

Speaker 2 (30:21):
Yeah yeah, I think I was listening to you talk
to it was a good, good, uh interesting podcast to
me when you were talking about to one of your
friends about uh training executives. Oh yeah yeah, And and
the nutrition app kind of thing and stuff like that,
And I find that the same thing with the nutrition apps.
They're not They're great for package things.

Speaker 1 (30:41):
That are already there, yeah, but they're they're limited for
home cooked food for sure, Yeah, or any restaurant meal
that's not you know, obviously a thing and you can
use the A lot of them have the AI stuff
and it kind of gets in there, but but the
it could be off by you know, which is a lot.

Speaker 2 (31:02):
I think that's the same thing. Like even with our wearables,
they give you a good kind of baseline way to
track it. Like the watch right, it'll say if I
try to aim for, you know, a thousand move calories
on top of my regular energy, and at the end
of the day, it'll go, oh, yeah, you know, you
used three thousand something calories for the day. Okay, So

(31:23):
then I go, well, how much should I be eating?
And I could kind of play with a deficit in that,
but even that is off because if I really was
to eat as much as it says I burned, I
generally start gaining weight. So I'm like, okay, that is
not exactly accurate.

Speaker 1 (31:38):
Yeah, yeah, I think that that the calorie burned by
exercise estimates that you see on all of these things
are way off thereof yeah, yeah, that's why I just
kind of turn that stuff off. I used three different
trackers in the course of twelve weeks or so, just
and just see which ones I like. And I don't
really like any of them, you know, I can figure

(32:01):
out how to work with them. Yeah, but I've also
not been using any of the ones that have like
an AI that tells you how much of what to eat.
I just have like I'm working with different people who
give me ideas about what I should be doing. I
can never hit a protein goal though, Like it's just

(32:21):
not happening because I we don't eat enough meat is
the issue.

Speaker 2 (32:25):
Yeah, I find it used to have the same problem
with the protein. And then you know I always tell
people they go, oh, what do you eat, Ralph, And
I'm like, well, I don't really want to tell you
what I eat because most of you you're not going
to want to eat it yourself anyway, because it's surely
not not appeal appealing to many people. You know, Hey,
I crack open a can of tuna, you know, and
I may throw in a little bit of Reo spaghetti

(32:47):
sauce with it. Just to kind of give it a
little different taste, you know exactly. He squint. He's like,
oh god, I'm gonna vomit, all right, but you know,
and then you get your thirty six scramps of protein
right there, and it's only one hundred and eight calories
in a little can of tuna, right, so you can
keep the calories down, keep the protein up. You know,
a non fat yogurt has fifteen grams of protein and

(33:10):
only maybe like ninety calories, and you throw that in
with a protein shake that has twenty five you know,
not in with the protein shake. Sorry, everybody, I don't
want to crow out even further. You eat them separately,
but you know, have a protein shake that's twenty five
grams and you know, there you go. You got what
is that forty?

Speaker 1 (33:26):
So yeah, one of the things I have done this
time around is mixing like a couple of scoops of
protein powder in with Greek yogurt and just sort of
making it into well, tries to be a paste, and
then it's like then once it gets in your gut,
it's concrete.

Speaker 2 (33:43):
It just just stays there. It's like that doesn't sound
it tastes okay? Uh huh, Like you can.

Speaker 1 (33:50):
You can choke it down without too much trouble. But boy,
once it makes and you can't get it off the
dishes for some reason either.

Speaker 2 (33:57):
I mean it's making a spackle.

Speaker 1 (33:58):
Yeah, it's like, yes, goal so we can grout cement grout.
Yeah yeah, yeah, I meant. Another thing I've been dealing
we're using it to try to get some protein, is
is doing a like coffee shake kind of thing, right,
you know, just like you take an ice and a
and an espresso or decap espresso or whatever, and in

(34:21):
a couple of scoops of protein and maybe a little
bit of soy milk. I don't know, I started drinking
soy milk probably over ten years ago. Not because I'm
lactousin tolerant. It just gets the just less calories. Yeah,
even the sweetened wines of less interesting.

Speaker 2 (34:35):
Yeah, I haven't. I haven't looked at those that. Yeah,
there's there's a lot of things, you know, I mean chicken.
You know, you can get a pretty good bank of
your butt ground turkey, low calorie, high protein. You can
play with it, put it into taco meat, you know,
make yourself something like that. Keep your carbs.

Speaker 1 (34:53):
Sown, my wife has has gone for a few days,
and so yeah, so no I went. I went to
I went to church was yesterday and I was like, okay,
so see, here's that pre cooked chicken, and hear some
bag salads, and here's some spinach, and here's some ground turkey,
and you know, so I can survive for a few days.

(35:14):
I'm it was more weight. Wow, I'm home finably than
I would have under normal circumstances. I don't know it.
Part of the tracking thing, too, is that like you
look at it and go, well, I got this many
left and I haven't hit this goal, so I'm gonna
eat this. Where if you were not paying attention to it,

(35:34):
you would probably not eat it because you would think
you would have the room for it.

Speaker 2 (35:37):
That's true. I think if we really listened to ourself
and felt like, am I really hungry right now? Because
I can go I can go pretty low on calories
for the day. The problem is I don't want to
get smaller, you know. So I've been messing around, Like
the last month, I did a little experiment on myself.
I was about two hundred and four pounds last month

(35:58):
on the seventh and I went I wonder if I
could get down to one ninety five. And usually my
body weight was always around that like two fifteen mark,
and I thought, well, I wonder if I could take
take it down. So I had an appendix rupture in
December of last year. Oh my god, yeah, which really
messed me up pretty gotcha, Yeah, yeah, yeah, yeah. Well

(36:18):
I was doing the whole you know, kid born in
the seventies thing and like, hey, you'll be fine. It's
just something you ate during Thanksgiving and you know, and
rub some dirt on it maybe, you know, and it'll
be fine. And I had to go to the hospital.
They're like, yeah, it's ruptured. We'll get you in surgery
in the morning. We'll put you on some pain meds.
Right now. It felt like felt like the alien was
trying to claw its weight out. I might have them

(36:39):
and worst pain I've ever been in. And but then
after that, I was sitting in the hospital for five
days and by the time I got out, I had
gone from I think they weighed me in when I
got there at like two hundred and five pounds and
I left at one hundred and eighty seven pounds in
five days.

Speaker 1 (36:53):
Oh my god.

Speaker 2 (36:54):
Oh yeah, it was a drastic, just muscle wasting drop
and I walked I walked out going terrible, like, how
big was my appendix? I know that's what the hell
happened in that sucker way. Yeah, doctors like it was
a bad boy. You had a bad boy in you,
and that's how he kept saying, which was funny. And
I'm like, well, all right, I'm glad it's gone.

Speaker 1 (37:13):
But five days on antibiotics or something afterwards liked it perfed, Yeah,
it had and it was gangrenous and yeah, they had
to take the ilium off, the short off, the short
off the small intestine, so they took that and then
the secum off the went up to the seacum and
took that off on the large intestine side along with
the ruptured appendix, and then had to replace it.

Speaker 2 (37:34):
There's like a valve I guess between the two intestines
at that point. They had to redo that, the ilio
sequel valve or whatever they call it. And so you know,
that causes all kinds of other issues later on down
the road. We won't talk about that. Yeah, no, I
totally yeah. But so then it was like, hey, let's
get some weight back on you. So I was, uh,
and this, you know, since we're talking about nutrition, I'll say,
let's talk about hospital nutrition real quick. Oh yeah, I

(37:56):
get done with this surgery. And what are they feeding me?
They're feeding me all this junk, just trash food. You know,
everything's packaged and just horrible for you. And I remember thinking, hey, doc,
is this really like what I should be eating or
is this all they have here?

Speaker 1 (38:12):
You know?

Speaker 2 (38:12):
And he's like, oh, it's fine, you know, this is
what you eat this, And I went, oh my goodness.
I was like, no, wonder people get sick.

Speaker 1 (38:18):
Yeah, yeah, no kidding. I uh, speaking of doctors years ago,
many years ago now, had a primary care doctor was like, well,
well you did about exercise. Well, I lift weights and
I you know, I walk. I don't like a runner.
And he was a runner. And it's like he entirely

(38:40):
discounted any effect from walking.

Speaker 2 (38:43):
Oh. Interesting, Yeah, it's like, oh, that's not really cardio.
It's like, yeah, it is exactly.

Speaker 1 (38:50):
And like I was one of the kind of nothing's
ever new in in fitness, but kind of the new
emphasis on on walking is comforting because like the numbers
back it up. If you know, all cause mortality falls
if you're over X number of I think it's seven
eight thousands something, right, yeah, steps today, But it was

(39:15):
it was very defeating. The same doctor like I had
intentionally lost fifteen pounds and I said, oh, I lost
fifteen pounds and he said on purpose. It's like, well, no,
if it wasn't on purpose, then I have cancer or something.

Speaker 2 (39:29):
That's right, we got a problem.

Speaker 1 (39:30):
And yeah, you should be asking me a different questions, like, yeah,
there was doctors there.

Speaker 2 (39:36):
They're behind the times on a lot of that fitness
and nutrition. They give a lot of bad advice from
what I've what I've been observing.

Speaker 1 (39:44):
Yeah, I saw a neurologist last year for a thing
I had going on, and this foreign trained neurologist. It's
like yeah again it was like walking. It's like, oh,
you don't like just exercise just makes you hungry. Really,

(40:08):
exercise just makes you hungry. It's like, okay, fine, that's fine.
Now stress does too, doc.

Speaker 2 (40:16):
Yeah, you know there's a lot of things that might
make you hungry. Yeah, you know that's funny.

Speaker 1 (40:19):
Yeah, going back to like stress eating or whatever. I mean,
I'm one of those people unrestrained. If I am not sleeping,
well I will eat more to stay awake.

Speaker 2 (40:29):
You know what that happens. I think that's that's kind
of I think there's been research into that with sleep
deprivation and then throws off people's eating patterns. A lot
of times they'll end up overeating over consuming for the day.
It's something about probably cortisol or whatever. Something triggers it,
and then you just want to go crazy and start eating.

Speaker 1 (40:46):
Yeah, trying to shove calories into to keep your brain
metabolism probably going yeah, yeah, it's frustrating.

Speaker 2 (40:55):
Yeah.

Speaker 1 (40:56):
Uh, let's roll back in your career a little bit,
like what you have it? Do you have any really
crazy HP.

Speaker 2 (41:04):
Stories, crazy CHP stories. There's there were a lot of
interesting events that that occurred during my HP time. There
was let's see I think one of the there's man,
I don't know what do I tell they're there, they're
allegedly Well, there's just so you've run across so many

(41:27):
different people, right and you and you have people that
are having a bad day, or you have people that
are you know a little bit mentally challenged in certain ways,
and and uh, you know, like I think one I
remember one time just something goofy and it's it. It
was just you know, there's a guy and he's we're

(41:48):
down in Los Angeles. I'm working there. That's where I
broke in his West LA and uh that was in
nineteen ninety seven. And when there, they had this guy.
He's standing on the off ramp and he's got his
bike with him, but for some reason, he's got his
pants down and he decided he's gonna, you know, masturbate
while people are driving by in the morning commute.

Speaker 1 (42:09):
You know, you know, there's nothing like the show.

Speaker 2 (42:11):
First, right, you know, He's like, hey, you know, here
we are. I'm entertained by traffic apparently. And then we
get called and I thought, oh, is this how the
job's going to be. So we go and uh, you know,
get there and he's he's like pulling up his pants
to run off, and he jumps on his bike and
and I'm just running down the ramp I left. You know,
they had a couple of units there, but I'm running

(42:32):
next to him and I'm like, hey, what are you doing?
And you know, so I'm on just like casual job, hey,
you know, and he's like, hey, leave me alone, and
I said, well I can't because you know, you got
your pants down. Back here and stuff like that, and
you know, take him and uh we book him. But
it was just, you know, there's just a lot of
silly things like that that happened. There was some serious
events that happened that, you know that you just try

(42:56):
not to think about too much. A lot of people, unfortunately,
a lot of people die or dead and had to
break the news to family members about that. That was
never any fun. So that happened probably actually more in
my last three years on the job than it did
during the rest of my career, which was different for

(43:18):
me too to come at that point and have to
do those kind of things.

Speaker 1 (43:21):
Do you feel that something changed that caused that to
be true or.

Speaker 2 (43:25):
Just I don't know, honestly, I'm not sure. After we
were kind of going through the pandemic and then after
a lot of things changed and you know, and then
with the homeless population and stuff like that, so you
would come across a lot of people that just died
living out on the side of the freeway. You know.
That was one of the things too. We used to
talk about, where like there needs to be something to

(43:46):
protect pedestrians from being on the freeway like that. It
doesn't need to be people need to make sure that
I think the freeway is not a place for pedestrians,
you know, and they started making it okay, know, and
it wasn't enforced anymore, and that became a problem.

Speaker 1 (44:05):
Yeah, I've been puzzled by I'm finding people protesting. Protest
all you want to, but doing it on a public
freeway is a scary thing and like people could die,
and that's probably not what you want connected to your cause.

Speaker 2 (44:21):
Sure, I guess, yeah's my easiest way to say it. Sure,
we'd have a couple where they'd shut down the Bay Bridge,
you know, they chain themselves across the bridge and sit
out there linking arms. We've got other people in traffic though,
that are having issues. Some people are you know, on
their way to the hospital in San Francisco, stuck and
they're stuck all because you're upset about something. And a
lot of times people that were out there, they were

(44:43):
out there being paid to be there. So you go, okay,
well this is like a job for them. You find
that out as you're arresting and going through the process.
But those things don't get really, you know, people don't
hear about that a lot. And then you think, wow,
you're you know, because you're upset, you're you know, infringing
on these other people's travel rights and stuff. So it's
kind of it's one of those like Okay, like you said,

(45:04):
we don't mind anybody protesting. In fact, it's fine, but
try not to impede everybody else's probably you know, movements.

Speaker 1 (45:12):
I just I've never completely understood that why that was,
why that felt necessary, And I mean it's just right
over here. I five, that's it's it happens right, you know,
twenty twenty, it happened a lot, and it's I think
it's happened once recently, yeah, this year or two, where
it's just shut down the freeway. It's like, yeah, that

(45:32):
like you're making a point, but you're also like you're
also pissing off a lot of people who are not
going to see your point of view now because you
have inconvenienced them.

Speaker 2 (45:42):
If you're looking for sympathy, you're kind of probably shooting
yourself on the foot on that.

Speaker 1 (45:46):
Yeah. Another one that that pisses me off is side shows.
Oh yeah, that's been a big problem. Like I actually
like was held up by one on the on the
Bay Bridge a couple of years ago, I believe it, yep,
where I worked in Oakland in my last three years.

Speaker 2 (46:02):
And so yeah, side shows, you know that's like the
weekend entertainment.

Speaker 1 (46:07):
Yeah, this was motorcycles. Uh, and so know because I'm
not really enough enough space for cars to do it
on the on the bridge. But like, what what is
this about? Like what kind of statement are you trying
to make here?

Speaker 2 (46:22):
Yeah?

Speaker 1 (46:23):
I don't find this entertaining, So I'm not your audience,
and and I want if I'm finding it irritating because
I can't move forward right, It's like why I don't
understand the why?

Speaker 2 (46:34):
Yeah. Yeah, and then if you do move forward, right,
then you get you get to face the wrath of
whoever's running the side shows.

Speaker 1 (46:41):
Yeah yeah, how how from an enforcement perspective, like what
can s HB even do? I mean you have to
be in the right place at the right time to
even catch it going on?

Speaker 2 (46:54):
Right, I mean sure, yeah, a lot of times there
there will be so you know, everybody wants to tell
what they're doing. Yeah, right, So it's social media posts
we we have you know, will monitor that and there
will be there will be signs usually of something getting
ready to happen or kick off, because the promoters will
always want to promote it one way or the other,
and so it'll be out there, be at Instagram, uh

(47:16):
TikTok or something like that, and we will monitor those
accounts that usually do it, and then you know, hopefully,
hopefully we are ready to go when it's time. And
then you know, it's about just gathering the information, taking
pictures of stuff that's going on. Have we everybody's got
body warned cameras. Now we've got the cameras in the car.
So let's get the you know, the video evidence. Let's

(47:40):
make some arrests, Let's impound the vehicles for a longer
periods of time to make it more difficult for them.
And so, uh, that's that's the way we go about
it right now. And then we want we do our job,
and then we turn it over and hopefully the district
attorneys do their job. And there's actually a little bit
of teeth in the in.

Speaker 1 (47:56):
The law and yeah, and so they can be discouraged
from doing it again.

Speaker 2 (48:02):
Yeah, if we're not going to discourage it, then why
are we even risking anybody's safety to deal with it?

Speaker 1 (48:07):
Yeah, I know, that's that's true. That's true.

Speaker 2 (48:09):
That can't be.

Speaker 1 (48:10):
It can't be the most comfortable situation to be in
the in the middle of as you know, as someone
walking I guess.

Speaker 2 (48:18):
Right, yeah, yeah, scary.

Speaker 1 (48:22):
I just don't understand.

Speaker 2 (48:23):
Yeah, generally those come with you know, and everybody's got
some somebody's got a gun and all this other stuff
of the side shows. They shoot at each other during
the side shows, and if somebody doesn't do it right,
they'll shoot their car up. It's it's insane. It's like,
what what's the thinking here? Back back back in the day.
It used to be just going out and like doing
a little drag race against each other, right, maybe someone
in an orchard or something like that. Around Now now

(48:45):
it's no, let's take over an intersection in a residential
neighborhood and just spend don't spend donuts constantly until or
until we smash into the light standards and stuff.

Speaker 1 (48:55):
You know. Yeah, I don't get it.

Speaker 2 (48:58):
When I was a kid, I didn't have that money
for tires either, you know. You know, if we weren't
going straight, I wasn't burning them tires up, man. Yeah,
for sure, for sure.

Speaker 1 (49:08):
Yeah, I don't. I don't want to do anything to my.

Speaker 2 (49:11):
Tires, right, I know, I'm like, hey, these are forty
thousand mile tires. I want them to last fifty thousand.
I don't want to pay for these again.

Speaker 1 (49:18):
Yeah, And I mean in in California with our level
of pollution, rubber breaks down faster, That's right, And so
like that's a concern as well. You just don't, you know,
don't want to revisit the tire shop when you don't
have to.

Speaker 2 (49:31):
Yeah, what's wrong with these guys? They're not thinking you
know earth first?

Speaker 1 (49:36):
Yeah, for sure.

Speaker 2 (49:39):
Do you have a like favorite.

Speaker 1 (49:41):
Success story of somebody that you worked with in terms
of anything, But I was thinking about, you know, the clients,
but like just.

Speaker 2 (49:49):
Period, that's a good one favorite success story. Well, you know,
last night we celebrated my mom's seventy eighth birthday, and
so this is the precious him mind right now. But
she's she had some friends over there and I trained
my mom as well, and she was telling them like, hey,
we went we went on this vacation. They just got

(50:09):
back from San Diego, her and my father and they
were down there at a family vacation for celebrating an anniversary.
I believe it was in a wedding. I'm thinking that's right.
I'm probably wrong. They're gonna yell at me about not knowing.
But yeah, so she was talking about, hey, you know,
without working with you, I wouldn't you know, I would
have trouble like lifting my leg over into this deep bathtub,

(50:31):
you know, to take a shower. I would have trouble,
you know, squatting down here to do this, and all
the movements that she needs to do just to get
along and get around and even just walking different places
that used to be trouble for her. She's like, oh,
I can walk so much further now, and so hearing her,
you know, say how much and she's like, oh yeah,
without working with Ralph, I wouldn't be able to do

(50:52):
any of this. That makes me okay good, you know,
yeah it's working and I can see it right from
my own mom. Yeah, that's great.

Speaker 1 (50:58):
Yeah, that's great. You were talking about hospital food earlier,
and I was going to my mention. My my mother
in law is eighty six okay, two D replacements. She
walks about four miles every day. Oh nice, and she
goes to a silver sneakers program and you know whatever.
But when she had the knees replaced probably ten eleven

(51:21):
years ago.

Speaker 2 (51:22):
She would not eat.

Speaker 1 (51:23):
The hospital food. She had, Like she just like basically
put in an order with my with my wife, like
bring me refersent dinner for the days that I have
to be in the hospital because I didn't really want
to eat the hospital food. Yeah, and she's like retired nurse,
she knows what the food's like, I'm not I'm not
eating that. Yeah, I'm not eating that. I'll just tell

(51:45):
them not to bring me anything.

Speaker 2 (51:47):
Yeah. It's it was pretty pretty awful. I mean at
the time, I knew I was wasting away though, so
I ate whatever. I was like, you know what, this
is high calorie stuff. You know, I'm gonna go ahead
and just eat it. And of course they wanted me
to do certain things where they were ishoe from the hospital.
We will talk about that, and so uh so I
was eating it all, you know, and but the whole
time I was like, this is just trash food. What

(52:09):
am I doing? And then you know, I got out
and a friend of mine too, he thought he was funny.
He's like, hey, I brought you a bag of gummy bears.
I'm like, thanks, buddy, I go I've just been cut
apart in here. But you know, I'm gonna eat these
gummy bears and let's see what happens. He's like, yeah,
see what you're see what your intestines do with these?
And I'm like, yeah, we'll wait on that.

Speaker 1 (52:27):
Yeah. The worst would however, I wish I actually might
have solved the problem is the sugar free gummy bears.
Oh yeah, they will make you.

Speaker 2 (52:34):
Pooh, right, yeah, yeah, those are those artificial sweeteners. Man,
They're no joke, right.

Speaker 1 (52:39):
No joke at all. And that in between the artificial
fat stuff.

Speaker 2 (52:43):
Yeah, I know. I tell people, I'm like, hey, stay
away from anything that ends in tall, you know, Sila tall,
SORBA tall, anything like that. I go, that's that was
designed to be a laxative in in like senior homes. Yeah,
you know, And people like really and I'm like, yeah,
I go. But if you look at it, it's in
your uh I forgot what's syrious it's in, But it's
in like a one of the brand cereals. Yeah, probably

(53:04):
frosted mini wheats. Actually the frosted part has a storbaitol
in it, and people would eat it and they go,
I don't understand, I just keep having a pool right now.
Oh shocker, it's got Storbatoll in it. That's what it's
meant to do, you know, stop eating it.

Speaker 1 (53:18):
I realized that that's I mean, it's probably the last
cereal on earth that I would eat. But yeah, that
I would not have known that.

Speaker 2 (53:26):
Yeah, it's it's funny. And then you know, we get
our protein bars, right, and people I did a little
some UGC type of work. It's user generated content, and
I was telling people it was one was for like
a Loha bar, so hopefully I can see that, and yeah,
I eat them anyway, but they're they're still they're a
candy bar. Let's be honest, right, They're they're fourteen grams

(53:48):
of plant protein. Uh so it probably equates to twelve
real grams of protein that you're getting out of the bar.
And they're you know, high calorie of like two hundred
and twenty to two hundred and sixty calories. But anyway,
I did a little ad for them and they and
people were like, hey, you know, I'm gonna buy those,
and I was like, well, whoa, whoa, wait, don't buy them.
You know, they're I'm just because I ate them on here.

(54:10):
I was getting paid to eat them, you know, Like
if just because somebody does something, you know, they're probably
getting paid to do it, So don't don't just jump
on it. And most of our protein bars like it.
They all have those fake sweeteners in them and everything,
and people will will think, well, I'll eat these because
I like them. They taste good, But then their gut
issues start happening. They start getting bubble gut pooping and
you know, and it's because they're ingesting way too much

(54:31):
of it, you know, during the day.

Speaker 1 (54:33):
Yeah, some of them count glycerin for the yes for
the protein component and that that'll screw you up, and
or they're sometimes I don't know, sometimes wave proteins. I
just don't do weeve proteins because I find that the
higher concentrations of wave protein upset my.

Speaker 2 (54:53):
Snowaps here or something. Yeah. I try to find the
ones that are fewer, fewer ingredients in them. They seem
to work a little bit better for me. But I
know what you mean, And I prefer to just eat
regular food more often. And then I'd like to take creatine,
but I but I take it if I'm not taking
it in a protein shake. Like post workout kind of thing,
or sometimes pre I'll just throw it in the water

(55:15):
and dissolve it up and drink it.

Speaker 1 (55:19):
I have a thing for creating gummy bears. You like those? Yeah,
I do like them, Yeah, because I don't want to, like,
I don't do a shake thing every day, but I
feel like I need the creatine every day.

Speaker 2 (55:30):
Yeah.

Speaker 1 (55:30):
And I mean they're they're starting to find that that
creatine actually is a big boost for cognition, right, and
even in Alzheimer's patients.

Speaker 2 (55:42):
Yeah, I think that's interesting stuff. Right, I'm pretty fascinated.
I'm fascinated by all the creatine research that's going on,
just because even back in the nineties we started using creatine.
When it first came out, they were like, hey, you know,
Muslim Fitness was like, oh, this is the new thing, creatine,
you know, and it was like take three to five grams,
load it for you know, ten days or whatever, and

(56:03):
then three to five gram Yeah, those were extra. It
was horrible. Yeah, And then talk about gut issues, because
if you if you have problems with the creatine, and
some people do, especially the old a mountohydrate, it didn't
really break down, so you're just having basically drinking sediment,
you know. Yeah, and so that was always fun, but
now creating has gone from just being you know, on

(56:25):
that bodybuilding style thing to now we're like, hey, we
can use it for the brain health too, And I'm like, huh, fascinating.
So I I mentioned that to older clients as well,
but a lot of times they're they're suspicious of things
like that, and then I go, I'm not gonna push it,
you know, like, hey, you have to take this because
you know, there's other things we need to worry about
that are probably a little more important at this point.

Speaker 1 (56:45):
Yeah, at least the gummy berries don't taste bad. They're not.

Speaker 2 (56:50):
You should be careful with creating gummies.

Speaker 1 (56:52):
Yeah, it's it's coming out that some of them don't
even have creating intet of them. Yeah, I'm sure.

Speaker 2 (56:57):
Yeah, that's a that's a problem with some of that stuff.
Huh yeah. M I think the thing with gummies too,
and this is something people forget, is when you're thinking
about your total daily calorie intake. Right, if you say
you like to have your multi vitamin as a gummy
and you like to take a let's say a magnesium

(57:18):
that like Costco will sell it COQ ten's and they're
they're at gummies, right, and then you take vitamin C
or D or whatever. If all these things they come
in a gummy form and people low it up on them,
they can be ingesting, like seventy five to one hundred
extra calories just in gummies.

Speaker 1 (57:36):
They're ten to fifteen gallasically.

Speaker 2 (57:39):
Yeah, it's that gummy kicking back up one. I don't
know what it is. Yeah, those things linger. I get
jim a gummy cough drop.

Speaker 1 (57:51):
Yeah, no kidding. I had I had a cold for
the first time in like ten years before I went
on this vacation, and it it just kept revisiting me
lucky all the time, and and part of it would
be a little bit of a cough. I think Seabst
is gonna get me to do something to drink. Jesus Christ.

Speaker 2 (58:14):
That's a good producer right there, Thank you, sir.

Speaker 1 (58:18):
And I just thought it was never gonna end. It's
like I just I never get colds, yeah, never get colds,
and this one just lame. It just oh my god.

Speaker 2 (58:28):
Yeah, that's miserable, especially when you get if it has
a cough on it, you know, and you just like.

Speaker 1 (58:34):
So my sign says, my throat is still the most
little messed up and then flying.

Speaker 2 (58:39):
Yeah, that's true.

Speaker 1 (58:40):
I have it's actually tip for for people who are
flying and if you have ear problems from flying, especially
if you're going into a plane with a you know
a little bit of a cold, allergies or whatever. It
still has a thing called the earplanes, and basically it's
a one way valve and you stick them into your
ears so that the cabin pressure changes don't affect you

(59:04):
to the extent that they would otherwise. Interesting, So you
put them in it before you take off, get to altitude.
You can take them out, or you can just leave
them in. If there's a screaming child near you, you
can just leave them in.

Speaker 2 (59:18):
Okay. Do they have like a noise reduction type of features.

Speaker 1 (59:22):
Yeah, yeah, that's not their major function, but they do
do that too. They do that too, And then I
just put you know, put them back in when you're
on approach. Yeah, and it really mitigates that. I it's
something that happens to me, you know, if I don't
use them, it happens.

Speaker 2 (59:38):
Maybe of the time airplanes.

Speaker 1 (59:41):
Yeah, and you can get them at you can get
them at the at the airport. Usually you know, you
can get them at drug stores.

Speaker 2 (59:50):
Okay, so now airplanes and Patagonia. Yeah, hit him up, yeah.

Speaker 1 (59:56):
No kidding, no kidding. To wrap things up, I know
you dual acting a.

Speaker 2 (01:00:04):
Little acting, Yeah, yeah, tell me about that. So that
was something that just happened. I was posting a lot
of my fitness stuff on Instagram, like all of us
weirdos do, and a friend of mine, she's into I
went to law school. I know, that's a whole nother story.
I went to law school at one point when I thought, oh,
let me have a backup plan in case I get
hurt on the job. And so I went to law school,

(01:00:26):
made it about halfway through, and then dropped out. It
was an expensive learning lesson, but you know what, it
was a good one though, you know, hey, yeah it
was good. Good for me for my experience, not for
my finances, but my experience. So anyway, this friend I
went to law school with, she said, hey, you know
what you're I'm watching your fitness videos and when you
have downtime you should get into acting. You should just

(01:00:47):
you know, go do some background work and see what
you think. And I went, huh, really, she said, yeah,
you should try that. And I went, all right, so
I said, sure, you know what, You're right, I'll give
it a shot. I got some time and went and
got headshots. And then like two weeks later, they were
filming filming that Leonardo DiCaprio movie up here in Sacramento,
and I put in for one of the background roles

(01:01:09):
and they, you know, I got the gig and came
up and I was here for a day and on
set watching Leonardo DiCaprio and his co stars run through
the scene and do it over and over and over
and over and uh. And then the director said, hey,
guess what, we don't want to use any of you extras,
so I think we'll pay you. You go home and
that's it. So that was my first acting gig.

Speaker 1 (01:01:32):
And uh, it even gets as far as the cutting
room floor.

Speaker 2 (01:01:35):
I didn't get as far as cutting, but I did
get the catering trucks exactly. And and with a DiCaprio film,
you're talking high high end craft services. Yeah, it's not
not a student film or anything. So yeah, I went
from that and then and I actually liked it. I
I did enjoy myself there. It was it was funny
because it was very positive, even even from from the

(01:01:58):
time I got the head shops with headshots with my
photographer in Emeryville or Oakland, Lisa Keating. She's really cool,
easy to work with. She's shot a lot of top
celebrities and everything, some Oscar winners, and she was fun
to work with. I was like, oh, this is really positive.
It feels fun, you know. And then I went up
there and everybody was in a good mood, positive and

(01:02:19):
which was a shock for me coming from you know,
working away control where. But he's like, oh, man, I
can't wait to get to the retirement age, get out
of this. And and then then I booked a little
TV pilot, you know, like a hopeful TV pilot, I
call it, and got to play a pilot in the pilot.

(01:02:40):
And yeah, they killed me off though I hope I'm
not ruining anything, but you know, oilers, Yeah, spoilers. And
they killed me off. And I was I was a
drunk pilot, you know. Yeah. I take this kid up
and I think he knows how to fly, and he
crashes the plane and I'm the only one that dies
in the plane crash. And then they pinned on me
and say this because I was two times over the
legal limit. How ironic. A couple of print ads, you know,

(01:03:05):
playing a physical therapist, which was fun because when I
went in for the audition, they were like, hey, Ralph,
do you think you could pretend to do this? And
I said, not only can I pretend, I actually do
do things like this. So they had me run through
like a little improv with somebody on fixing some plantar
fascy itis issues and stuff like that. And that was
a good, good little gig. And then something for an

(01:03:27):
alcohol company which turned into a big party during the shoot,
which was also fun. Yeah, that was amazing. It was
actually you know, I will say it's a funny company.
Big SIPs. They're kind of uh yeah, they're they're a
high alcohol little bomb basically like a buzzba like a
buzz bomb. Yeah yeah, And so we we had a

(01:03:48):
good time there. They brought in a lot of stuff
and uh yeah. As we're going through it, next thing
I know, I'm like, this is just turned into a
party and I'm getting and I'm getting paid for it. Okay,
I'm in with this.

Speaker 1 (01:03:58):
Yeah.

Speaker 2 (01:03:58):
And then uh yeah, Scot on the little background job
with the Ted Dancing Show on Netflix, where I got to,
you know, actually interact with Ted dancing a little bit,
which was fun. Yeah, seeing him growing up doing cheers
and stuff like that. Yeah, and now I'm like, hey,
I'm talking to him, and you know, I was asking him.
I was like, hey, Ted, did you ever throw We
were at the Giants game for this episode and it

(01:04:19):
was actually a real game being played, and I said, hey, Ted,
you know when you were doing cheers, they must have
asked you to throw out a lot of ceremonial pitches.
And he said, thank god, they never did. He said,
I'm awful. But he was really fun to work, just
to be there and watch him work. You know, I
walked by that bar the other day.

Speaker 1 (01:04:38):
Did you know we were in Boston crowded. I don't know.
I didn't because it's down below.

Speaker 2 (01:04:43):
It literally is down below.

Speaker 1 (01:04:44):
I don't know. I think that the issue is that,
like the outside of the of the bar was shot
for the show, and the inside of the bar was
actually was modeled on a different studio or something. Well,
it was modeled on a different bar in Boston, and
they built the set to reflect that.

Speaker 2 (01:05:03):
That makes sense, So they sort of.

Speaker 1 (01:05:05):
Made an amalgam. But the sign is right there, just
just as cheers and they sell cheers merch there and stuff.

Speaker 2 (01:05:11):
I bet they do, yeah, probably a.

Speaker 1 (01:05:13):
Ton, yeah, but that I mean, that's what a fun
what a fun thing to do. Whether whether it whether
it ever nets you a whole lot of of cash,
it's still a fun thing to be involved when I imagine.

Speaker 2 (01:05:24):
I think so yeah, And it's it's been like a
whole different kind of challenge for me too, you know,
like going going from the law enforcement, going from the
Coast Guard, which we you know, part of the Coast
Guard's mission is law enforcement. You're just happening to be
doing it on the waterways, and then going into you know,
the highway patrol, and then you know, going back into
training and then the acting. Everything's had its own little

(01:05:46):
pathway and challenge, which has been probably good for me
because I'm still at you know, an age where yeah,
I'm not just gonna not do anything. You got to
keep doing something, yea, from getting bored, that's right. And
there's so much with in the training, you know area,
there's so many things to all constantly be educating yourself on,
even though like we know, nothing has really changed in

(01:06:10):
training per se.

Speaker 1 (01:06:12):
The best nutrition and fitness advice is boring.

Speaker 2 (01:06:14):
It's right, it's boring. And you know, yes, the modalities
that I think a lot of times, the modalities that
we're seeing now, they're old modalities. They just have come
back into you know, fashion if you will, and so
and then they're putting a little twist on them to
make it seem like that's the latest and greatest thing.
You have to do stuff like that, I think to
keep relevant for a lot of people. But training, as

(01:06:35):
long as you just remember you got to move your
body and you got to eat healthy foods. You know,
that's pretty basic and that's all you've got to really remember.
But then you have with the acting, it's been fun
because I've challenged myself with you know, with just the
background stuff is not that challenging obviously, you're just there,
just listen to what they tell you to do and
go do it. But a couple other things that have

(01:06:56):
come up where I am I'm going to play like
a fight fixer in a short film. We had a
little mobster style, you know, and yeah, chop into my
my dad's East Coast New York roots, Italian roots over there,
you know, So I got this guy he wants to
you know, I got to get him to throw this fight,
and I don't know if he's going to do it
or not, so we'll see what happens. It's great. Yeah,

(01:07:16):
it's nice to have that gear. Yeah, so that's been fun.
And then just auditioning for some different parts and stuff
and good feedback that I get and everything's been really positive.
So it's it's been a nice challenge.

Speaker 1 (01:07:28):
Well that's awesome. Yeah, well thanks for coming out today
and saving my butt after my other guests forgot how
to read a calendar.

Speaker 2 (01:07:37):
So you know, stuff happens. It was probably one of
those old Aramaic ones or something. Actually it was.

Speaker 1 (01:07:45):
You know, we we have three physical therapy doctors who
as members here at the gym, and a state senator
and some number of nurses and other medical professionals and
stuff here. But yeah, I've had one of them and
then I want to have the other two on together
and mm hm it didn't work out. Next next Saturday,

(01:08:06):
I think, Well.

Speaker 2 (01:08:08):
The jim looks great, looks good.

Speaker 1 (01:08:09):
Thank you.

Speaker 2 (01:08:09):
Meta shoul come out and check it out if you're
in the Sacramento area for sure.

Speaker 1 (01:08:12):
Yeah, where can people find you? Uh?

Speaker 2 (01:08:15):
Probably mostly on Instagram at Longevity Underscore CPT Certified Personal
Trainer Longevity Underscore CPT on Instagram. Yeah, there's also a YouTube.
I throw in some videos and stuff like that, some tips,
some some things we do for the cardio conditioning. So
if you ever need ideas on what to do to
kind of program your own little conditioning at home, take

(01:08:36):
a look at that that one. I think you can
just reach it at Longevity Lessons.

Speaker 1 (01:08:40):
Cool.

Speaker 2 (01:08:40):
Yeah, all right, thanks a lot, Thanks Jim see buys.
I am Sebastian Underscore brand bl on Ig.

Speaker 1 (01:08:46):
I am at the Jim McDaniel on the social media.
The show at fifty percent facts of percent is a
word in the fifty is just number. It's fifty percent
facts as a speaker, Prime Podcast association with that Heart
Media on the Obscure Celebrity Network and we're talking next
week and I didn't even call through that. That's amazing.
It's pretty It

All Episodes

Getting older but getting stronger | Guest: Ralph Caggiano

Episode Transcript

Popular Podcasts

Dateline NBC

Stuff You Should Know

Law & Order: Criminal Justice System - Season 1 & Season 2

.css-15opob5{left:0;position:absolute;top:0.8rem;} All Episodes

.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}Getting older but getting stronger | Guest: Ralph Caggiano