May 23, 2024 • 46 mins
Ever wondered if your sauna mannerisms are steaming up tensions or if they're warmly welcomed? We're peeling back the layers on sauna etiquette, where I share a surprisingly enlightening encounter that had me sweating out more than just toxins. Plus, we debate the potentially sizzling idea of turning these hot spots into impromptu social hubs or even quirky podcast studios. Then, we muscle in on fitness, tackling the misconception that bodybuilders can't be as bendy as gymnasts. We highlight how feats of flexibility aren't just for elite athletes like Patrick Mahomes but are essential for everyday warriors aiming for peak performance and injury prevention. Our conversation stretches from the growing trend of manual stretching services to how simply fine-tuning your sleep routine can power up your health game as much as any supplement.
Next up, we're cracking the lid on the pill bottle of sleep supplements and pouring out some hard truths. Quality zzz's are your most potent ally in the quest for vitality, and we're not just dreaming – we'll share practical strategies to transform your slumber into a powerhouse of recovery. Whether you're a gym junkie or a brainwork buff, hear how a cozy bedtime ritual and screen-time savvy can maximize your cognitive and physical gains.
Rounding off this lively discussion, we take a serious turn as I recount my candid conversation with a doctor about the leafy 'greens' in my diet, proving that professional advice is more than just a side dish – it's the main course for maintaining robust health. Join us as we chew over the necessity of regular check-ups, and Ryan's healthy skepticism reminds us that not all advice is created equal. We invite you to lend your voice to this community brew, where sharing our health hacks becomes our collective stride toward wellbeing. So, let's raise a glass (of water, of course) to better health, and remember – the "Bender continues!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jonny Strahl (00:08):
Good afternoon gents.
How are we feeling?
Kenny Massa (00:13):
All right.
James LaGamma (00:15):
Feeling good.
I feel like I got to move alittle bit today, but I'm still
feeling all right.
I've been sitting for eighthours.
Jonny Strahl (00:22):
James, you had to get your cold plunge in there,
right.
James LaGamma (00:26):
I missed it this morning.
Tbc took priority.
Kenny Massa (00:29):
Did you get a workout in this morning?
We did.
I saw Ryan's and Johnny's Gotthat alert on my watch.
James LaGamma (00:38):
Nope TBC took priority.
Jonny Strahl (00:45):
Back at it tomorrow.
Back at it tomorrow.
Speaking of which, I got aquestion for y'all that's very
relevant to just working outcold plunge.
So I was in the sauna thismorning and a pretty, pretty
unique conversation took place.
One of the gentlemen asked isit acceptable to talk in the
sauna, or should everyone bequiet, and is it more for
meditation purposes?
(01:06):
What do you guys think?
Because it was 50 50 in thesauna who the hell deemed the.
Ryan Selimos (01:16):
Is there a talking stick?
Oh, you're in the sauna.
You can't talk like who.
Who said, who makes up thatrule?
It's a free.
If I want to talk in the sauna,I'm going to talk in the damn
sauna.
Kenny Massa (01:26):
People are going into the sauna to decompress, to
get shit out and chill.
They're not going to fuckinghang out.
Ryan Selimos (01:37):
But if you're in there and you know someone or
there's a conversation to be had, you're allowed to have a
conversation.
We're not just going to sitthere in silence because we're
going to piss off everyone elsein there who's with their
headphones on or meditatingwhatever.
Let them do that individually.
Kenny Massa (01:51):
Is there a level to it?
Are you going to talk loud orare you going to whisper?
Ryan Selimos (01:56):
Do you have headphones in?
Does it matter what level?
Kenny Massa (01:58):
Yeah, it fucking matters.
Ryan Selimos (02:02):
If you're listening to music, it matters
who I'm talking to in the saunajust depends on your level,
depends on how much you'retalking.
Kenny Massa (02:11):
I do think that it can be aggravating at some
points.
I I think that if you're goingto sit in a sauna, you're trying
to just like relieve stress.
You're in your zone.
I, I don't know.
Meditating would be like awhole other level.
Some people do go in andmeditate.
I know a lot of people that goin and stretch, but I mean, for
the most part it's a quiet zone.
Ryan Selimos (02:37):
Alright, well, as you're doing your kumbaya
meditation, just zone me in myconversation with not you out.
I'm not talking to you orwhoever.
I'm talking to the person who'stalking to me.
Kenny Massa (02:48):
You're in a fucking eight by eight square fucking
teak wood room.
It's not.
Ryan Selimos (02:56):
We could be having a great networking business
conversation.
Kenny Massa (02:59):
Take it outside.
We're not bothering you, we'retalking, take it outside.
Ryan Selimos (03:03):
Take your meditation to the steam room.
That's what I fucking say Sauna, we'll talk Steam room.
Kenny Massa (03:09):
I came True, but I still think that I mean.
What are you trying to fuckingdo a podcast in the sauna?
Jonny Strahl (03:25):
That's a good idea .
I don't think it's been donebefore.
We could try it.
Ryan Selimos (03:31):
Johnny, I thought, kenny and I steamrolled that
what was your experience today?
Because it sounds like ithappened directly to you.
Jonny Strahl (03:37):
It was 50-50.
Listen, you start to realizeit's the same people that are
talking and having conversationsin there, you know, talking
about life lessons shoulda,coulda, woulda.
Back in my day I was doing this, I was an all time.
This all time that, um, I don'tknow.
I think for me personally, Idon't mind the conversations if
(04:01):
I know who's in there, um, andif I'm trying to talk with you,
ryan, we've been in there and wehaven't said a freaking word to
each other before we act likewe don't even know each other.
Sometimes when we're in thatthing, I personally go in there
more, for the most part a quietzone.
However, I don't mind the freeconsultation from a lawyer
(04:23):
talking about real estateinvestments.
That was good to overhear.
I learned some things, um, butit was 50 50.
Kenny Massa (04:29):
It was a split decision I agree, though I think
the environment and who you'rewith in the sauna definitely is
important, right like that'sdefinitely a crucial factor to
the chatter or no chatterdiscussion, but I think for the
most part, people are going inthere to get away.
Ryan Selimos (04:52):
I mean, for me it's like if people are talking
and it's an interestingconversation, like Johnny just
mentioned lawyer talking aboutreal estate advice I might turn
off my headphones and chime in.
Or if not chime in, becausewhat can I bring to that
conversation?
Just listen and educate.
But if it's two guys talkingabout whatever, I just keep my
headphones on.
They're not bothering me.
So I guess it's how easily areyou irritated?
Kenny Massa (05:14):
No, I'm not saying I'm going to fucking flip my wig
.
If two people are talking inthe fucking sauna, I'm not going
to go eat shit.
I'm not going to freak out onthem.
Ryan Selimos (05:26):
Kenneth, you're a man who sometimes it flips quick
, so we're just making sure.
Again, you've got to have somecommon courtesy.
Kenny Massa (05:31):
Everyone's a fucking leg length away from
getting kicked.
You've just got to be a littlebit respectful in the sauna.
You can't just go fall boreddoing a fucking TV show in the
sauna while I'm trying to sitthere and chill out.
There's a little bit.
There's a little bit of happymedium there, but again it's who
(05:52):
you're with.
If us four go in and do afucking podcast in a sauna, I'm
not sure how many people aregoing to come in and just come
chill with us.
It's a little bit different.
Ryan Selimos (06:05):
Podcast in the sauna, where only towels are
separating the men in there.
What a fucking conversation.
James LaGamma (06:14):
I'm pretty sure there's actually I think there's
a podcast that does that.
They run, work out, dosomething else and then they go
in the sauna.
That's how they end the session.
But it's not like a podcast, Iguess, but it's more like a
vlog-style thing.
But I saw Aaron Rodgers did itwith this guy I can't remember
who it was Came across it.
Kenny Massa (06:34):
So you're like maybe Lewis Howes or something.
James LaGamma (06:37):
Something.
It's funny because it soundslike the opposite of what Kevin
Hart was trying to do cold asballs.
Do you remember that with OldSpice, where you do a cold punt
and you have a conversationSounds pretty much similar.
Well, I guess I'll give my twocents.
I don't go to a commercial gym.
I don't have a sauna at homeyet, I don't know.
(07:00):
I guess I would use it formeditation if I'm doing it at
home, because it's probablygoing to be a single person unit
.
But I do remember and recallthat when Ryan and I were pretty
avid workout partners in ourearly years after college, we
were planning all of our tripsin the sauna.
So calendars were out, we weregetting shit done.
Kenny Massa (07:22):
I also think it depends on how the heat affects
you, right, or?
James LaGamma (07:27):
how hard your workout was or how hungover you
are.
Kenny Massa (07:32):
I think there's a lot of factors here.
Can you fucking talk in thesauna?
Is the question Like physically, can you do it?
Ryan Selimos (07:43):
Let's talk about that, kenny.
So it we're in a little box,eight by eight, as you mentioned
, where you know you're an arm'slength away from the other
person.
Now I got joe schmo next to meand he's just crushing all of us
doing some yoga, really showingus how awesome he is.
Does that offend you?
Or because it's in silence, hecan can do his yoga.
(08:03):
He might take up more space.
Or it is the people talking inthe sauna.
Like, are you putting that inthe same category?
Because it's in silence?
Yoga and the sauna we're okaywith.
James LaGamma (08:14):
At a community sauna?
I don't think so.
Kenny Massa (08:17):
I'm not saying throw a fucking yoga mat out and
take up the whole fuckingfacility here, but people do it.
James LaGamma (08:24):
They have to have the common courtesy, though, to
stop if other people are comingin and it's getting packed.
That's just gym etiquette.
Kenny Massa (08:33):
Yeah, I mean, come on, I'm going to say, bro, like
fucking relax.
James LaGamma (08:36):
If it's just you and this person, plenty of room,
all right.
Kenny Massa (08:42):
I'll like lounge out.
I'll lay down on like the topfucking level.
You do your fucking yogasession on the bottom.
That's cool.
It all depends.
You got to play the scene, yougot to let it, you got to look
at your environment and feel itout.
Okay.
Ryan Selimos (09:00):
I can't do yoga regularly, so I wouldn't even
attempt it in a sauna.
But there are people who, justyou know, yoga is a thing, dude.
And then what if they weredoing yoga while having a
conversation, just to pick agold star?
Kenny Massa (09:12):
They're on a fucking phone call.
Yeah, I don't know, I might gocrazy.
James LaGamma (09:17):
Dude.
Yoga is no fucking joke, man.
Flexibility is necessary.
All right, it is.
I've been an avid yogi lately.
Yeah, I think that's what theycall themselves.
I have no idea.
Yeah, just the Peloton app.
But hey, you need thatflexibility.
(09:38):
You sit in a chair all day andyou need to stretch out the
muscles a little bit.
But it doesn't go to say thatyou do yoga, you're stretching,
but you also got to work onmobility here too.
Okay, they're both prettyimportant.
Ryan Selimos (09:54):
I don't know if you guys even work any
stretching or mobility into yourfitness routines, but you know,
before my run today, as Kennymentioned, I, I, I rolled out, I
gave about a 20 second calfstretch on each one and then we
went forward and we prayed toGod the entire run that no
muscle pulled and no muscle didpull.
(10:15):
However, there have been manytimes where the calf muscle does
go and then I tell myself, hey,Ryan, you probably should have
stretched for more than a minutebefore going on that run.
I don't know man, you knowstretching can take time.
James LaGamma (10:30):
It does.
Ryan Selimos (10:30):
Like.
A good stretch is 10, 15, 20minutes.
James LaGamma (10:35):
It promotes muscle longevity, though you
won't get hurt.
Ryan Selimos (10:40):
I'm not saying you're wrong, it's preventative
measures, it's got its purpose.
James LaGamma (10:44):
I mean, you remember right that before
football practice we always hadto go through a dynamic warm-up,
by the way, where it's more ofa moving stretch and not
actually stretching out yourhamstrings, bending over, touch
your toes, kind of deal, which Idon't know.
I'm sure there's controversy,debate around which premise is
(11:06):
better.
I mean, I always hear thesaying well, have you ever seen
a lion stretch before it takesdown a gazelle?
Well, I think that that lionmight be a little bit more
mobile.
So I think they can go aheadand just take it down or
whatever the fuck they want.
They're not sitting in afucking chair looking at a
computer screen and Excel sheetsall fucking day.
What?
Kenny Massa (11:30):
Yeah, I think it depends on what you're after.
You know, by nature I'm notflexible, so I spend a little
bit more time on flexibility,but also because, like I think,
as you get older range of motion, mobility becomes a little bit
more difficult, so you need toconcentrate on that a little bit
more.
So I think it all goes to thesame place, which is like what
(11:51):
are you looking for?
And if you're looking forlonger I guess longevity and
less issues like joint issuesand muscle issues, I think you
need to do it all.
It just takes time.
James LaGamma (12:07):
I know for the longest time people have always
said like flexibility was keyand to make sure you stretch in
the morning, and blah, blah,blah.
It's only been recently thatI've heard the term mobility
kind of get thrown around alittle bit more in the fitness
world.
I think it's important becauseyou look at some guys,
especially some football playerstoo right, they're just big and
yoked and you know they got abunch of muscle that they're
(12:29):
carrying and then people arelike, ah, he's tight, you know
that guy's not not flexible ormobile.
There there's, you know youcan't, you can't be big and
flexible and mobile.
It doesn't.
That doesn't correlate, but Ithink that's starting to get
proven wrong lately.
Yeah, he's pretty big.
(12:50):
He's pretty big on YouTube.
Kenny Massa (12:52):
Yeah, I know who it is.
James LaGamma (12:53):
Long pants, usually has his shirt off.
He's jacked.
Now he's actually doingbodybuilding he used to do.
I can't remember what it'sreally called, but it's kind of
like a parkour type deal A lotof acrobatics jumping around,
flips and shit.
Dude's athletic as fuck.
Ryan Selimos (13:08):
Parkour.
James LaGamma (13:15):
But he was the one that did the.
He'll take like the.
The barbell doesn't overheadpress and then he's got his feet
split out.
Jonny Strahl (13:18):
Yeah.
James LaGamma (13:19):
You've probably seen him before, ryan.
You seem a little confused, butI think he's.
He's one of those guys where,uh, he kind of proves you wrong.
You can have size and be mobileand flexible.
Kenny Massa (13:32):
Sorry, it's uncommon that with more size I
think that the flexibilityaspect dwindles.
I think it's harder to get.
Well, one range of motion ismore difficult.
James LaGamma (13:44):
Well, let me challenge you with this, Kenny.
As for what Ryan said, it takestime to be flexible and all
that stuff.
How much time are you puttinginto building all that muscle
versus being able to make thatmuscle flexible and stretchy?
I think that's the difference.
It's not that it's harder.
It's just it takes more time.
Kenny Massa (14:01):
Time.
Yeah Well, you're looking atmultiple different things.
James LaGamma (14:07):
Yeah.
Kenny Massa (14:08):
What are you spending time on?
Building strength and power orbecoming more flexible and
mobile?
It's a different workout and itcould take you 45 minutes to do
both of those workoutsindependently increase
flexibility and mobility andthen increase strength training.
I mean two completely differentworkouts, but they both, you
know, really do a lot to yourbody, but they're just driving
(14:31):
in a different direction.
James LaGamma (14:33):
So yeah, yeah, I think it's all about balance.
We've talked about that so manytimes.
There's so many different waysto work out and exercise.
It's all about balance.
You got to get cardio in.
You got to get flexibility andmobility training in.
You got to get weight trainingin.
You got to get that zone two in.
I mean saunas.
It's just a lot, but I thinkit's important.
(14:53):
There's been just a lot ofdebate about flexibility and
mobility recently.
Ryan Selimos (14:59):
The Netflix special, the Quarterback, that
takes you through with PatMahomes and I forget I think the
other one was Mariota the firstseason, mahomes.
The footage will take you tohis private workouts and he's
got sessions that are justgeared towards flexibility,
mobility, and then it kind oftalks about how he prepares his
(15:20):
body for being contorted indifferent ways and and he went
through some tough injuries withhis ankles and just some of the
falls he took where his body'sin awkward positions.
But they kind of in the episodekind of go back to all that
training, all that time that heput in to get his body prepared
for those moments.
When it happened, you know hewas able to make it through it.
Maybe he got a small injury buthe was able to bounce back and,
(15:41):
you know, go on to win thesuper bowl in the year that it's
reported.
So there's 100 value to it forsure.
Kenny Massa (15:47):
Just and I think that you have the opposite end
of that.
You have people like, uh, youknow doing strongman or, um, you
know the world's strongest man?
Competitions or power liftingas a whole.
You know, if you look at peoplelike derrick poundstone back in
the day, who's you know areally big dude?
but they concentrate on that's ayeah, I went to his gym and, uh
(16:10):
, it's crazy.
I mean, this guy squats 500pounds like it's 135.
Yeah, like nuts, right, I meanthese guys are just animals at
it, but they're they're notgoing through what my homes is
going through on a day-to-day.
They're not getting tackled,they're not, uh, you know, going
to uh to do any like crazymovements or whatnot.
(16:35):
And then you have to look at it.
It's like, well, you have toweigh that out.
Are they going to focus onflexibility or building muscle?
And there's only so much timein a day to continue to exercise
.
James LaGamma (16:49):
I also argue for the common man.
It's important because you hearpeople throw their back out all
the time and it's predominantlybecause their hips are tight
Right.
I mean that just that happenedto me this past year and I ended
up working on my hip mobilityand I found out that my internal
(17:13):
rotation on my hip was messedup, and so I worked hard at that
and now I feel fantastic andactually, from the mobility
perspective, I worked on makingsure I can get deeper in squats,
work on load that kind of stuff, and I'm telling you I feel
fantastic.
It's so much better.
I feel so much more mobile.
I don't hurt when I wake up asmuch.
Fantastic, it's so much better.
(17:33):
I feel so much more mobile.
I don't hurt when I wake up asmuch.
Kenny Massa (17:35):
Well, now they have these places that help you with
manual stretching, which is awhole new, different thing of
the flexibility and mobilityworld, which is, you're going to
hear, like Stretch Labs.
You've ever heard of that.
There's another one out theretoo, stretch Zone I think it is.
It's like franchise model stuffwhere you go to a massage
(17:59):
therapist and whatnot as well,but they do manual stretching or
physical therapist if you go toa sports physical therapist.
But manual stretching is awhole new realm of things.
They literally strap you to atable and stretch you and move
you.
Like they literally strap youto a table and stretch you and
move you.
It's pretty nuts, but it'spicked up steam in and of itself
in its own division of healthand lifestyle and fitness and
(18:26):
rejuvenation and longevity.
So I'm not sure if you guyshave ever been to them I've
never been, but I've seen a lotof them and I've gotten manual
stretch therapy from a physicaltherapist.
James LaGamma (18:38):
Same.
Kenny Massa (18:40):
But not from like a stretch labs or something of
that sort.
James LaGamma (18:43):
That's kind of what opened my eye to.
It was when I went to physicaltherapy for my back.
Yeah.
A lot of good stuff.
Ryan Selimos (18:51):
Yeah, I mean, with all this right we talked about,
about in our podcast we talkedabout the average of the regular
person and you know you gotyour responsibilities, you got
your family, you got work andthen trying to keep your fitness
up, like, but we only havethose 24 hours.
So it all comes back to timeand the one thing, the one
constant that I always look backto is things I can cut.
I feel like I can cut down onsleep, like that's where I can
(19:13):
maybe gain some hours back formore time in the day.
And you know everyone'sdifferent, whether you're
sleeping four or five up toeight hours.
You know what's kind of how doyou guys approach that?
Johnny, just from a sleepstandpoint.
What's that sweet, what's thatrecipe for you know number of
hours that you all need whereyou're going to be productive?
(19:35):
Because for me it's like I'm anight owl, unfortunately.
But then, oh, I want to get upearly, I want to go to the gym,
so I go to bed at midnight andthen I wake up at 5 o'clock and
that might work Monday, Tuesday.
By Wednesday, my body just saysno and I fall asleep on the
couch at 8 pm and then I losethe night.
So I think five hours is a goodsweet spot for me, but then my
(19:59):
body reacts and says no.
So what's your hours where youfeel like, hey, this is enough,
where I feel fresh the next day,but also I'm getting some time
back?
Or maybe you're not.
Maybe you're fully committed toa strong sleep schedule, more
like eight hours.
Kenny Massa (20:14):
I think it's different for everybody.
I've looked into this a lot andyou could wear those wearables
now, like the Oura Ring orwhat's the band that you have,
john the Whoop Band.
Whoop there, it is Sorry.
All of these things that allowyou to track your sleep a little
(20:35):
bit more aggressively and tellyou you're so uncalled.
They call it a readiness score,right.
So the readiness score allowsyou to see if your body is fully
healed, based off of yourrecovery timeline and sleep and
nutrition and fitness levels andall the shit that goes into
living this healthy lifestyle.
(20:56):
But I think it's different foreverybody, I think men and women
, depending on where they are,the age in their life.
I think that's a factor.
I think men and women havedifferent factors.
I think where you live has afactor.
I think what you consume has afactor.
So I think everyone is sodifferent.
But I think that one thing thateverybody has in common is
(21:19):
exactly what you said, ryan,which is you can get this
five-hour streak for a few days,but then it gets all fucked up
and you crash and then that'sout of the window, right?
So it's about keeping aconsistent program and trying to
build that, which is the mostdifficult thing and I think
that's what's the hardest foreverybody.
(21:40):
But to answer your question,for me it's six and a half hours
so specific, but it should bespecific.
James LaGamma (21:54):
from what I understand, I feel like
everything like from all thesleep studies and stuff that
I've read up on and whatnotthere is a definite sweet spot
for people.
Kenny Massa (22:05):
I've tried to do like five.
I know someone that sleeps intwo-hour increments.
Isn't that crazy?
All the time that might be youtoo, john, but like legit, it's
crazy.
Ryan Selimos (22:17):
You just, you know you look at your day to day.
It's like, okay, you got workright.
You want to have at least alittle downtime to spend,
whether it's with yoursignificant other, it's with
your spouse during the week.
We all have things that we haveto do post work.
In the evening to try to beproductive, whether it's just
(22:38):
shit around the house or it'srecorded a podcast, whatever.
Then you want to live thehealthy lifestyle.
That's an hour and a halfminimum.
What?
Maybe two hours if you'readding sauna, steam room.
You're talking about commutingto and from work, like all this
stuff adds up.
So for me, the thing I alwaystry to cut out is sleep.
Um, sometimes it's successful,sometimes it's not.
Is that?
Is that y'all's first go-to isoh, I know I can get some time
back, let me cut out sleep.
Or maybe, kenny, you're six anda half hours, so you have to
(23:02):
cut something else out becauseyou know you need those six and
a half hours, like I guess,what's your, what's y'all's
strategy with that?
Kenny Massa (23:10):
I heard this thing one time by Stan Efferding.
Do you guys know who StanEfferding is?
The rhino Stan Efferding, Iwould say, like a power builder,
like fucking lifts.
Like a power lifter performsand looks like a bodybuilder
Amazing career in the fitnessspace.
But Stan Efferding does a lot.
(23:32):
He was the creator of thevertical diet.
If you've ever heard of that, Ibelieve it was him this.
One time he said if you're goingto go take creatine right, it's
a very well-known supplementthat a lot of people, men and
women take If you're going to gotake creatine but you're not
going to go get seven, eighthours of sleep, you're doing it
(23:54):
wrong.
It's completely worthless.
You're not focusing on theright thing, and I believe it
was Stan Epping that said that.
But why are you going to takesupplements, adding all of these
nutritional things to your diet, changing the way that you
consume all of this differentshit, but you're not going to
focus on the one thing that isthe easiest, which is just
(24:16):
getting another hour of sleep oradjusting your sleep schedule,
which his meaning behind allthis was that it was just so
important to get the rightamount of sleep because your
body needs it in order to grow.
If you look at a baby, why dothey sleep so much?
Well, they're doubling in size,like by months, right, so it's
(24:38):
crucial to have sleep.
Although I think about cuttingsleep as much as possible, it's
just not sustainable yeah johnny, how does someone?
James LaGamma (24:48):
operate with no sleep.
Kenny Massa (24:50):
It ages you too A lot.
Jonny Strahl (24:55):
No, no sleep expert over here.
Here's what I'll say and I'llI'll put my two cents in, not
that my my opinion matters or myinformation or research that
I've done, because there's notmuch to it.
I think what's most importantwhen it comes to getting sleep
whether it be five hours,whether it be eight hours,
(25:15):
whether it be six hours it's onethat sleep environment, where
are you sleeping?
The consistency and then howmuch are you limiting variables
of like screen time huge thing,right, there's studies that show
like screen time can actuallyreally create bad efficiency in
(25:35):
your sleep patterns.
You're talking about somethingI've really focused on and this
is the single reason why I thinkmy sleep has improved is a
consistent bedtime routine whereI've never had that prior,
which has resulted in my sleepefficiency being longer and more
consistent.
(25:56):
So when I would get quoteunquote five hours of sleep, I'd
only really be averaging threeand a half hours.
Now, when I sleep, it's moreconsistent and it's straight
through.
Do I have to get up in themiddle of the night and go to
the bathroom?
Per usual?
Old man syndrome, absolutely.
Which is also a good thing,apparently, because it means
you're drinking enough water andthen managing stress, like if
(26:19):
you're able to try to justcombobulate that and, freaking,
throw it away.
I think that's the single onemost influential thing in my
sleep patterns being a littlebit better.
I don't like to overcomplicatethings, I think just from like a
scientific research, it'sinformation overload.
You know, there was like awhat's his name had, like Dr
(26:43):
Walker, on his podcast, and hewas talking about how eight
hours is the exact amount andthis is the reason for it.
And then there was acontradiction from another
doctor saying that's actuallynot true.
It's if you get two hours ofsleep consecutively, then break
it down.
Yada, yada, yada.
It sucks.
I wish I could sleep more, butalso I don't choose not to sleep
(27:06):
anymore.
That's a difference and I thinkif you're choosing not to sleep
or you're sacrificing sleep, 24hours in a day doesn't sound
like a lot, but it is a lot ofhours in a day if you're being
efficient with your time.
My honest opinion.
James LaGamma (27:21):
Bam Mic drop for sure I agree.
I agree with both you and Kenny.
You kind of made the samepoints.
Obviously, sleep's the mostimportant aspect of recovery.
I mean, there's plenty ofstudies showing how crazy people
get when they don't sleep.
They force them to not sleepand they get.
It gets fucking weird too.
(27:42):
Um, your mental state goes wild, your clarity of thinking is
gone and and that's that's anextreme sense for these kind of
studies.
But it definitely happens, inthe small amount of time that
you said, to basically sacrificesleep.
It's not important.
(28:02):
I think the best protocol is ifyou really do need to sacrifice
sleep, only do it for maybe aday.
I would argue, don't do it fortwo days.
At least break it up.
If you have a plan for the week.
That usually works out for meto where I can catch back up.
My body can kind of recalibrate.
But ultimately you set theroutine.
That's kind of what Johnny'spointing out.
(28:24):
Right, you set the routine.
There's a lot of science,different things, tips and
tricks that you can do.
Don't get the blue light type.
I think they call them coollight bulbs.
You can get the warm lightbulbs.
Don't turn on the blue lights.
Turn on the kind of likeyellower lights.
That helps Get sunset.
That helps Try to wind down.
(28:49):
Don't be doing too muchrigorous stuff.
Reading helps a lot for a lotof people, but ultimately
sleep's probably one of the mostimportant things after all the
stuff that you do during the day.
It actually even to this to anextent of what comes back to
mental capacity.
It helps you retain information.
So you work real hard, do allthis stuff, especially if you're
(29:12):
trying to get certifications,you're trying to get your
degrees, you're trying to dothis, that and the other.
You will not remember anythingif you do not get quality sleep.
Fact.
Thank you, andrew Huberman.
Jonny Strahl (29:25):
Well, I don't know about you guys, but I feel like
in the generation of like beingable to go on a YouTube or
listen to a podcast somewhere, Ifeel like sleep has become more
of a sexy thing to talk about.
I don't know if I only believethat or if that's my perception,
but I feel like there's just somuch more information around
(29:47):
sleep versus prior.
It's like work hard and figureit out, right, yeah.
Kenny Massa (29:55):
I agree completely, and we just have access to
science and medicine so muchmore now than ever.
So I mean I actually I can turnthis into a question and to
pose to you guys has medicinenot even as a whole, because I
(30:17):
think that there's good and badsides of this so has medicine
aesthetics changed the way thatwe view fitness?
So has medicine aestheticschanged the way that we view
fitness?
I think, in this light, like,yeah, I think there is so much
science on sleep and it is asexy term and it should be a
more thorough, strategic part ofyour schedule.
(30:39):
Going to bed at the same time,waking up at the same time,
getting sunlight, all of thesethings now which we have more
access to, is crucial to who youare and to being able to
actually perform at your peak,and I think that's what the game
is.
It's like how do I perform atmy optimal self?
(31:00):
And by having a sleep schedule.
I think it's part of that.
James LaGamma (31:04):
Dude, I 100% agree.
I've got one specific commentto make on this.
I used to be on blood pressuremedication.
No longer on, it had it for.
Ryan Selimos (31:18):
Hey, that's enough .
Kenny Massa (31:21):
That is no, that's a huge thing, because there's a
lot of people in this.
James LaGamma (31:23):
It's huge.
Kenny Massa (31:24):
But why?
What did you do?
James LaGamma (31:27):
A lot, a lot.
So I worked with my doctors onthis.
We tracked a lot of it.
To make a long story short,when I did break my neck, they
think that I triggeredpre-hypertension back then.
So I've had this since college,so a little over 10 years Went
through a couple of different,very low-dosed blood pressure
(31:50):
medication.
First thing that changed wasonce I was done with college,
started making more money.
I could afford to eat better.
So diet right Now it wasn't100% all the way there.
Then exercise became a thing.
Right.
Put too much stress on the bodyas far as building muscle.
Found out that if I do somemore cardio, keep the heart rate
(32:13):
up.
That helped a lot.
But ultimately it was thecontinued effort in my diet.
Doing the greens now right,that's a big thing that's been
going around.
Greens helped me a lot.
My entire blood panel is somuch better just because of
taking that stuff.
Literally a night and daydifference over three months.
A lot of the stuff from AndrewHuberman where I'm getting more
(32:35):
hydration during the day firstthing in the day, getting the
organs all watered up.
I mean that's huge to justkickstart your body.
Get rid of I think it'sadenosine or whatever your body
makes when you're sleeping andyou have to like wash that shit
out.
So I mean cold punches helpwith that, sunlight helps with
that, working out in the morninghelps with that.
There's different factors thatcan get those things through and
(32:56):
make you more optimal andperform better.
Better clarity, better bloodflow, better recovery Overall
has made my body not need thatanymore.
It now is able to runefficiently, do the things that
I'm asking of it to do.
I still push it, but I trulybelieve it's all the information
(33:19):
I've gotten from medicalprofessionals over the years
that has helped me put protocolsand programs into my daily life
that have helped drastically.
Kenny Massa (33:29):
On top of that, I think that you just mentioned
something that I think is key aswell, which is the greens has
helped better your blood panel.
So you religiously go get ablood test and observe all of
your metrics that align with abetter health right.
(33:53):
And I think going to get regularblood work is important because
it's all a science right,thresholds these days where we
know that a minimum and amaximum and an average value of
where your human body should befor the amount of iron, for the
amount of magnesium, calcium,like up in hundreds of other,
(34:16):
coming from hormone levels tomicro and macro nutrient levels.
So going to get these regularblood work panels done is a
really good way to measure yourinternal health, the things that
you cannot see.
But on top of that, you justrecently went and done another
(34:37):
test.
James LaGamma (34:38):
The DEXA scan.
Kenny Massa (34:40):
The DEXA scan, which is a whole other level.
If you want to talk about that,I think that that's a really
cool way to observe how healthand medicine and these
advancements are prettybeneficial.
James LaGamma (34:51):
A hundred percent .
I think what this has shed somelight on for me is that I
really do need to have a hardlook at my diet.
One of the so when it came tothe greens, my doctor honestly
flipped out.
She couldn't believe that myblood panel was it.
She said it changed night andday from from my previous blood
work to this one, and I think itwas.
I was doing blood work, I think, every six months to maybe a
(35:12):
year.
Um, so that was the first shock.
Um, and then so again,continuing that effort for diet.
The dexa scan kind of showed meI'm sitting at around 23% body
fat.
I weigh about 213.
Again, metrics just giving somemore information.
I want to go down to 15%.
So I know that there's a way Ican eat cleaner.
(35:33):
I don't need to be eating largesums of Chipotle and public
subs and all these other things.
I need to eat smarter.
There are healthy carbs thathelp you with energy, putting
more focus on protein and macros.
So I'm going to go the macroroute and try this out with the
(35:54):
DEXA scan and two goals.
It's not just the 23.4% bodyfat that I want to reduce to 15%
, but there's also this otherthing I learned through this
process was visceral fat, andthat's something that you want
to keep low, so mine's a littlebit high.
So, again, these metrics arehelping me scale and plan and
(36:15):
see what works and what doesn'twork, which is another thing.
Right, everyone's different.
Not everything's going to work.
I might be preaching greens,but that might not work for
everybody.
So there is that you got toalways consult with a medical
professional before doing any ofthese things, you know.
Kenny Massa (36:31):
Yeah, agreed.
Ryan Selimos (36:34):
Cool 15% body fat.
Is that because that's yourfavorite?
James LaGamma (36:39):
No, that's that's .
That's good.
No, it's actually what isrecommended through the DEXA
scan, Based off my body size, sobone density.
Kenny Massa (36:53):
I didn't know.
They gave you a recommendationon that.
James LaGamma (36:55):
Yep Age.
All that stuff and sex comesdown to it too, because male and
female way different on howthey carry body fat, of course,
of course.
Male and female way differenton how they carry body fat, of
course.
Have you guys done anythingKind of like some of the shit
that I've been throwing outthere?
Jonny Strahl (37:14):
I mean, I know, Johnny, I think you do greens
too, right?
James LaGamma (37:16):
Yeah, I don't think, Ryan you've gotten on the
greens yet.
Jonny Strahl (37:19):
I actually.
It was funny enough because Iget my blood work done every
three months.
Now it's eye-opening.
As someone who is a very firmbeliever in being more simple
(37:39):
about things can only benefityou more.
As someone who lost weight, hasgained weight, has changed very
simple eating habits.
I've seen success by just beingvery basic about things.
Just don't eat like crap.
Lower your portions, Eat alittle bit more protein, Stay
away from the bad stuff andexercise and move your body a
little bit.
You'll lose some weight andyou'll be much healthier.
However, on your questionaround the greens, I actually
(38:02):
met with my doctor a couple ofmonths ago and I was like hey,
like, and I'm not, I forgot thename brand but he literally did
a search check and just lookedat all the crap in the greens.
It was like this is why you'refeeling the way you want to get
rid of it now and I'm likeinteresting, um, and he kind of
(38:23):
broke down a lot of thevariables and the factors and
how there's too much of this andthis is why it's offsetting the
way your body is and what itreally needs, to be appropriate
and efficient to X, y and Z,which was really cool.
And again, you only get that ifyou go to an expert and someone
who's a professional in whatthey do.
But I actually had him lookinto AG1, right, because you see
(38:45):
the advertisements and it wasinteresting.
He never recommended it, but heactually never heard of it
either, which I was kind of veryunique to hear.
So we looked into it, unbiasedapproach and he goes no, this is
actually pretty good.
I'm actually very surprisedbecause he's like where did you
find it?
And I was like, dude, you go onyoutube and it's all over the
place like, yeah, it's likewatch something there.
(39:09):
There, it's not false.
It's actually pretty good, likethere's ones that are better
out there for you, but ag1 couldbe a lot worse.
Let's just say that um, whichwas very interesting, and one
little research on his expertlevel changed the way I felt
from a gut health perspective.
James LaGamma (39:26):
That's awesome, that's huge.
I mean there are a lot outthere and I think that's the big
checkpoint, right, I decided togo for the greens on my own and
then I consulted with thedoctor after the fact, which I
don't know if that was right orwrong, but I really went from a
(39:47):
financial standpoint because Iwanted the greens, I wanted to
try them out, I wanted to seehow they went.
However, I didn't want to spendAG1 prices.
So, I started off with thiscompany called Enzo, which now
got bought out by Live it Up.
They're still, I think, prettyhigh quality ingredients is kind
of what you got to look into,but not all of them are the same
(40:07):
.
I know Huel is a big one that Ithink is going around social
media recently.
But yeah, I just want to throwout which one I was doing, which
one I was consuming, because Iknow a lot of people are looking
into that stuff.
But, ryan, you put up a gooseegg, huh.
Ryan Selimos (40:22):
Yeah, no greens for me, no blood work for me.
I couldn't tell you the lasttime I got a physical or got my
blood drawn, not saying that'sgood, just I keep it extremely
simple.
Like johnny said, whether thatworks or not.
I try to eat healthy monday tofriday afternoon and then I
splurge a little bit more fridayevening to sunday afternoon and
(40:43):
I hey, they say I look like I'm20.
I've never seen Jordan play, soyou know it's working pretty
well thus far.
Kenny Massa (40:52):
No need to worry.
James LaGamma (40:53):
Yeah, man, that tank top's really doing you some
justice.
Ryan Selimos (40:55):
I need to sleep a couple extra hours.
That's right, man.
Look how swole I am, becauseyou know I get a lot of sleep.
So obviously the body hasrecovered for sure, unbelievable
.
James LaGamma (41:06):
I get a lot of sleep, so obviously the body has
recovered.
No doctor, huh, we gotta.
We gotta change that around,ryan.
Ryan Selimos (41:13):
I, my, my company used to do physicals on site, so
I got my physical every year atwork.
They would draw blood then andthen the pandemic they stopped
that I haven't.
I have not had the need toknock on wood very much right
now, saying that I probably willand should at some point, but
to this day I haven't had myblood drawn in four years.
(41:35):
So we're fine.
James LaGamma (41:38):
Well, you could think you're fine.
Jonny Strahl (41:40):
That's the fact.
To James' point like that's theunique thing, Like for me until
this past year, like I neverreally point, like that's that's
the unique thing, like for meuntil this past year, like I
never really took any of thatserious, unfortunately.
But then you actually peel backand you're like, damn, just a
couple of simple fixes from aprofessional can actually change
or, most important, bepreventative future state.
(42:03):
Like that's the biggest thingfor me.
Um, and I think all of us right, like that's why we're doing
this for betterment um 100.
James LaGamma (42:11):
Yeah, yeah, dude, go see a doctor bro yeah, I
mean that that kind of happenedto me with the blood pressure
thing.
Right I was, I thought I wasfine, while taking the pill
didn't bother me, I felt good,it is what it is.
I feel so much fucking betterthan when I you know, I started
seeing my doctor.
We started working on thisstuff, um, you know, first it
(42:33):
was vitamin d pills.
Uh, because I mean that's justshit, I just don't get.
I don't get enough sunlight andall that crap, um, which is
just hard for a lot of amer.
But the other one was actuallyfish oils.
That was the next one that westarted doing and it's just,
it's these little things for lowcholesterol.
I believe was for the fish oilsto help that panel.
(42:56):
It's just those little thingsthat it might feel incremental
but it makes a huge difference,huge difference.
Now I know a lot of people arescared of doctors.
I know that's not the reasonwhy you're not going, it's.
It's more of a I feel good, whydo I gotta go?
Kind of thing.
Um, well, I go find outsomething's wrong when nothing
ain't wrong something's wrong.
(43:18):
Yeah, and that's.
The other side is, sometimesthese doctors could be a crock
of shit, yeah.
Ryan Selimos (43:24):
Yeah, that's right .
Which?
James LaGamma (43:27):
I think it makes.
Ryan Selimos (43:28):
It makes a point to find a good doctor.
James LaGamma (43:29):
I found a good doctor.
I asked around and that's why Ilike.
I like my doctor.
She's fantastic.
Jonny Strahl (43:35):
But anyways, that's a good point, that's a
great point.
Kenny Massa (43:43):
Well, I think it's important to get checked as a
whole or just keep up with theblood tests and the frequent
stuff that could potentiallylead to you just having more
awareness of your body and yourperformance.
And again, what you do notmeasure, you cannot grow.
So if you're looking to grow inany way, it's important to
(44:06):
measure it, and how you do thatthese days is a blood test or a
DEXA scan or anything else isout there, because there's a lot
of shit.
James LaGamma (44:13):
A lot of shit.
Kenny Massa (44:15):
Yeah, cool.
Well, I think we hit the nailon the head.
So point is, go get a bloodtest, just kidding, but let us
know if you do any other, ifyou've taken any other tests
that you think are reallybeneficial, because there's a
lot of stuff out there.
(44:36):
I mean it can be as basic as avery simple I would say a very
simple physical test like aphysical analysis.
I've seen those where it's justlike observing mobility in
different ways or flexibility indifferent ways, which can be
done at home by yourself, withno professional or as in-depth
(44:59):
as a DEXA scan.
There's tons of other morein-depth processes than even a
DEXA scan.
Or even the protocols thatyou've put into place, kind of
like Johnny said with his, youknow, nighttime routine.
Yeah, those are awesome toevaluate as well, because very
(45:25):
beneficial to one person thatmight just be looking for the
exact statement that you throwinto the comments.
So we're looking forward toseeing what you have to say and,
yeah, we'd love to hear it.
But until then, Bendercontinues.
Ryan Selimos (45:43):
Bender continues, bender continues.
James LaGamma (45:45):
Bender continues, bender continues, bender
continues, bender continues Cool.
Good afternoon gents.
How are we feeling?
Kenny Massa (00:13):
All right.
James LaGamma (00:15):
Feeling good.
I feel like I got to move alittle bit today, but I'm still
feeling all right.
I've been sitting for eighthours.
Jonny Strahl (00:22):
James, you had to get your cold plunge in there,
right.
James LaGamma (00:26):
I missed it this morning.
Tbc took priority.
Kenny Massa (00:29):
Did you get a workout in this morning?
We did.
I saw Ryan's and Johnny's Gotthat alert on my watch.
James LaGamma (00:38):
Nope TBC took priority.
Jonny Strahl (00:45):
Back at it tomorrow.
Back at it tomorrow.
Speaking of which, I got aquestion for y'all that's very
relevant to just working outcold plunge.
So I was in the sauna thismorning and a pretty, pretty
unique conversation took place.
One of the gentlemen asked isit acceptable to talk in the
sauna, or should everyone bequiet, and is it more for
meditation purposes?
(01:06):
What do you guys think?
Because it was 50 50 in thesauna who the hell deemed the.
Ryan Selimos (01:16):
Is there a talking stick?
Oh, you're in the sauna.
You can't talk like who.
Who said, who makes up thatrule?
It's a free.
If I want to talk in the sauna,I'm going to talk in the damn
sauna.
Kenny Massa (01:26):
People are going into the sauna to decompress, to
get shit out and chill.
They're not going to fuckinghang out.
Ryan Selimos (01:37):
But if you're in there and you know someone or
there's a conversation to be had, you're allowed to have a
conversation.
We're not just going to sitthere in silence because we're
going to piss off everyone elsein there who's with their
headphones on or meditatingwhatever.
Let them do that individually.
Kenny Massa (01:51):
Is there a level to it?
Are you going to talk loud orare you going to whisper?
Ryan Selimos (01:56):
Do you have headphones in?
Does it matter what level?
Kenny Massa (01:58):
Yeah, it fucking matters.
Ryan Selimos (02:02):
If you're listening to music, it matters
who I'm talking to in the saunajust depends on your level,
depends on how much you'retalking.
Kenny Massa (02:11):
I do think that it can be aggravating at some
points.
I I think that if you're goingto sit in a sauna, you're trying
to just like relieve stress.
You're in your zone.
I, I don't know.
Meditating would be like awhole other level.
Some people do go in andmeditate.
I know a lot of people that goin and stretch, but I mean, for
the most part it's a quiet zone.
Ryan Selimos (02:37):
Alright, well, as you're doing your kumbaya
meditation, just zone me in myconversation with not you out.
I'm not talking to you orwhoever.
I'm talking to the person who'stalking to me.
Kenny Massa (02:48):
You're in a fucking eight by eight square fucking
teak wood room.
It's not.
Ryan Selimos (02:56):
We could be having a great networking business
conversation.
Kenny Massa (02:59):
Take it outside.
We're not bothering you, we'retalking, take it outside.
Ryan Selimos (03:03):
Take your meditation to the steam room.
That's what I fucking say Sauna, we'll talk Steam room.
Kenny Massa (03:09):
I came True, but I still think that I mean.
What are you trying to fuckingdo a podcast in the sauna?
Jonny Strahl (03:25):
That's a good idea .
I don't think it's been donebefore.
We could try it.
Ryan Selimos (03:31):
Johnny, I thought, kenny and I steamrolled that
what was your experience today?
Because it sounds like ithappened directly to you.
Jonny Strahl (03:37):
It was 50-50.
Listen, you start to realizeit's the same people that are
talking and having conversationsin there, you know, talking
about life lessons shoulda,coulda, woulda.
Back in my day I was doing this, I was an all time.
This all time that, um, I don'tknow.
I think for me personally, Idon't mind the conversations if
(04:01):
I know who's in there, um, andif I'm trying to talk with you,
ryan, we've been in there and wehaven't said a freaking word to
each other before we act likewe don't even know each other.
Sometimes when we're in thatthing, I personally go in there
more, for the most part a quietzone.
However, I don't mind the freeconsultation from a lawyer
(04:23):
talking about real estateinvestments.
That was good to overhear.
I learned some things, um, butit was 50 50.
Kenny Massa (04:29):
It was a split decision I agree, though I think
the environment and who you'rewith in the sauna definitely is
important, right like that'sdefinitely a crucial factor to
the chatter or no chatterdiscussion, but I think for the
most part, people are going inthere to get away.
Ryan Selimos (04:52):
I mean, for me it's like if people are talking
and it's an interestingconversation, like Johnny just
mentioned lawyer talking aboutreal estate advice I might turn
off my headphones and chime in.
Or if not chime in, becausewhat can I bring to that
conversation?
Just listen and educate.
But if it's two guys talkingabout whatever, I just keep my
headphones on.
They're not bothering me.
So I guess it's how easily areyou irritated?
Kenny Massa (05:14):
No, I'm not saying I'm going to fucking flip my wig
.
If two people are talking inthe fucking sauna, I'm not going
to go eat shit.
I'm not going to freak out onthem.
Ryan Selimos (05:26):
Kenneth, you're a man who sometimes it flips quick
, so we're just making sure.
Again, you've got to have somecommon courtesy.
Kenny Massa (05:31):
Everyone's a fucking leg length away from
getting kicked.
You've just got to be a littlebit respectful in the sauna.
You can't just go fall boreddoing a fucking TV show in the
sauna while I'm trying to sitthere and chill out.
There's a little bit.
There's a little bit of happymedium there, but again it's who
(05:52):
you're with.
If us four go in and do afucking podcast in a sauna, I'm
not sure how many people aregoing to come in and just come
chill with us.
It's a little bit different.
Ryan Selimos (06:05):
Podcast in the sauna, where only towels are
separating the men in there.
What a fucking conversation.
James LaGamma (06:14):
I'm pretty sure there's actually I think there's
a podcast that does that.
They run, work out, dosomething else and then they go
in the sauna.
That's how they end the session.
But it's not like a podcast, Iguess, but it's more like a
vlog-style thing.
But I saw Aaron Rodgers did itwith this guy I can't remember
who it was Came across it.
Kenny Massa (06:34):
So you're like maybe Lewis Howes or something.
James LaGamma (06:37):
Something.
It's funny because it soundslike the opposite of what Kevin
Hart was trying to do cold asballs.
Do you remember that with OldSpice, where you do a cold punt
and you have a conversationSounds pretty much similar.
Well, I guess I'll give my twocents.
I don't go to a commercial gym.
I don't have a sauna at homeyet, I don't know.
(07:00):
I guess I would use it formeditation if I'm doing it at
home, because it's probablygoing to be a single person unit
.
But I do remember and recallthat when Ryan and I were pretty
avid workout partners in ourearly years after college, we
were planning all of our tripsin the sauna.
So calendars were out, we weregetting shit done.
Kenny Massa (07:22):
I also think it depends on how the heat affects
you, right, or?
James LaGamma (07:27):
how hard your workout was or how hungover you
are.
Kenny Massa (07:32):
I think there's a lot of factors here.
Can you fucking talk in thesauna?
Is the question Like physically, can you do it?
Ryan Selimos (07:43):
Let's talk about that, kenny.
So it we're in a little box,eight by eight, as you mentioned
, where you know you're an arm'slength away from the other
person.
Now I got joe schmo next to meand he's just crushing all of us
doing some yoga, really showingus how awesome he is.
Does that offend you?
Or because it's in silence, hecan can do his yoga.
(08:03):
He might take up more space.
Or it is the people talking inthe sauna.
Like, are you putting that inthe same category?
Because it's in silence?
Yoga and the sauna we're okaywith.
James LaGamma (08:14):
At a community sauna?
I don't think so.
Kenny Massa (08:17):
I'm not saying throw a fucking yoga mat out and
take up the whole fuckingfacility here, but people do it.
James LaGamma (08:24):
They have to have the common courtesy, though, to
stop if other people are comingin and it's getting packed.
That's just gym etiquette.
Kenny Massa (08:33):
Yeah, I mean, come on, I'm going to say, bro, like
fucking relax.
James LaGamma (08:36):
If it's just you and this person, plenty of room,
all right.
Kenny Massa (08:42):
I'll like lounge out.
I'll lay down on like the topfucking level.
You do your fucking yogasession on the bottom.
That's cool.
It all depends.
You got to play the scene, yougot to let it, you got to look
at your environment and feel itout.
Okay.
Ryan Selimos (09:00):
I can't do yoga regularly, so I wouldn't even
attempt it in a sauna.
But there are people who, justyou know, yoga is a thing, dude.
And then what if they weredoing yoga while having a
conversation, just to pick agold star?
Kenny Massa (09:12):
They're on a fucking phone call.
Yeah, I don't know, I might gocrazy.
James LaGamma (09:17):
Dude.
Yoga is no fucking joke, man.
Flexibility is necessary.
All right, it is.
I've been an avid yogi lately.
Yeah, I think that's what theycall themselves.
I have no idea.
Yeah, just the Peloton app.
But hey, you need thatflexibility.
(09:38):
You sit in a chair all day andyou need to stretch out the
muscles a little bit.
But it doesn't go to say thatyou do yoga, you're stretching,
but you also got to work onmobility here too.
Okay, they're both prettyimportant.
Ryan Selimos (09:54):
I don't know if you guys even work any
stretching or mobility into yourfitness routines, but you know,
before my run today, as Kennymentioned, I, I, I rolled out, I
gave about a 20 second calfstretch on each one and then we
went forward and we prayed toGod the entire run that no
muscle pulled and no muscle didpull.
(10:15):
However, there have been manytimes where the calf muscle does
go and then I tell myself, hey,Ryan, you probably should have
stretched for more than a minutebefore going on that run.
I don't know man, you knowstretching can take time.
James LaGamma (10:30):
It does.
Ryan Selimos (10:30):
Like.
A good stretch is 10, 15, 20minutes.
James LaGamma (10:35):
It promotes muscle longevity, though you
won't get hurt.
Ryan Selimos (10:40):
I'm not saying you're wrong, it's preventative
measures, it's got its purpose.
James LaGamma (10:44):
I mean, you remember right that before
football practice we always hadto go through a dynamic warm-up,
by the way, where it's more ofa moving stretch and not
actually stretching out yourhamstrings, bending over, touch
your toes, kind of deal, which Idon't know.
I'm sure there's controversy,debate around which premise is
(11:06):
better.
I mean, I always hear thesaying well, have you ever seen
a lion stretch before it takesdown a gazelle?
Well, I think that that lionmight be a little bit more
mobile.
So I think they can go aheadand just take it down or
whatever the fuck they want.
They're not sitting in afucking chair looking at a
computer screen and Excel sheetsall fucking day.
What?
Kenny Massa (11:30):
Yeah, I think it depends on what you're after.
You know, by nature I'm notflexible, so I spend a little
bit more time on flexibility,but also because, like I think,
as you get older range of motion, mobility becomes a little bit
more difficult, so you need toconcentrate on that a little bit
more.
So I think it all goes to thesame place, which is like what
(11:51):
are you looking for?
And if you're looking forlonger I guess longevity and
less issues like joint issuesand muscle issues, I think you
need to do it all.
It just takes time.
James LaGamma (12:07):
I know for the longest time people have always
said like flexibility was keyand to make sure you stretch in
the morning, and blah, blah,blah.
It's only been recently thatI've heard the term mobility
kind of get thrown around alittle bit more in the fitness
world.
I think it's important becauseyou look at some guys,
especially some football playerstoo right, they're just big and
yoked and you know they got abunch of muscle that they're
(12:29):
carrying and then people arelike, ah, he's tight, you know
that guy's not not flexible ormobile.
There there's, you know youcan't, you can't be big and
flexible and mobile.
It doesn't.
That doesn't correlate, but Ithink that's starting to get
proven wrong lately.
Yeah, he's pretty big.
(12:50):
He's pretty big on YouTube.
Kenny Massa (12:52):
Yeah, I know who it is.
James LaGamma (12:53):
Long pants, usually has his shirt off.
He's jacked.
Now he's actually doingbodybuilding he used to do.
I can't remember what it'sreally called, but it's kind of
like a parkour type deal A lotof acrobatics jumping around,
flips and shit.
Dude's athletic as fuck.
Ryan Selimos (13:08):
Parkour.
James LaGamma (13:15):
But he was the one that did the.
He'll take like the.
The barbell doesn't overheadpress and then he's got his feet
split out.
Jonny Strahl (13:18):
Yeah.
James LaGamma (13:19):
You've probably seen him before, ryan.
You seem a little confused, butI think he's.
He's one of those guys where,uh, he kind of proves you wrong.
You can have size and be mobileand flexible.
Kenny Massa (13:32):
Sorry, it's uncommon that with more size I
think that the flexibilityaspect dwindles.
I think it's harder to get.
Well, one range of motion ismore difficult.
James LaGamma (13:44):
Well, let me challenge you with this, Kenny.
As for what Ryan said, it takestime to be flexible and all
that stuff.
How much time are you puttinginto building all that muscle
versus being able to make thatmuscle flexible and stretchy?
I think that's the difference.
It's not that it's harder.
It's just it takes more time.
Kenny Massa (14:01):
Time.
Yeah Well, you're looking atmultiple different things.
James LaGamma (14:07):
Yeah.
Kenny Massa (14:08):
What are you spending time on?
Building strength and power orbecoming more flexible and
mobile?
It's a different workout and itcould take you 45 minutes to do
both of those workoutsindependently increase
flexibility and mobility andthen increase strength training.
I mean two completely differentworkouts, but they both, you
know, really do a lot to yourbody, but they're just driving
(14:31):
in a different direction.
James LaGamma (14:33):
So yeah, yeah, I think it's all about balance.
We've talked about that so manytimes.
There's so many different waysto work out and exercise.
It's all about balance.
You got to get cardio in.
You got to get flexibility andmobility training in.
You got to get weight trainingin.
You got to get that zone two in.
I mean saunas.
It's just a lot, but I thinkit's important.
(14:53):
There's been just a lot ofdebate about flexibility and
mobility recently.
Ryan Selimos (14:59):
The Netflix special, the Quarterback, that
takes you through with PatMahomes and I forget I think the
other one was Mariota the firstseason, mahomes.
The footage will take you tohis private workouts and he's
got sessions that are justgeared towards flexibility,
mobility, and then it kind oftalks about how he prepares his
(15:20):
body for being contorted indifferent ways and and he went
through some tough injuries withhis ankles and just some of the
falls he took where his body'sin awkward positions.
But they kind of in the episodekind of go back to all that
training, all that time that heput in to get his body prepared
for those moments.
When it happened, you know hewas able to make it through it.
Maybe he got a small injury buthe was able to bounce back and,
(15:41):
you know, go on to win thesuper bowl in the year that it's
reported.
So there's 100 value to it forsure.
Kenny Massa (15:47):
Just and I think that you have the opposite end
of that.
You have people like, uh, youknow doing strongman or, um, you
know the world's strongest man?
Competitions or power liftingas a whole.
You know, if you look at peoplelike derrick poundstone back in
the day, who's you know areally big dude?
but they concentrate on that's ayeah, I went to his gym and, uh
(16:10):
, it's crazy.
I mean, this guy squats 500pounds like it's 135.
Yeah, like nuts, right, I meanthese guys are just animals at
it, but they're they're notgoing through what my homes is
going through on a day-to-day.
They're not getting tackled,they're not, uh, you know, going
to uh to do any like crazymovements or whatnot.
(16:35):
And then you have to look at it.
It's like, well, you have toweigh that out.
Are they going to focus onflexibility or building muscle?
And there's only so much timein a day to continue to exercise
.
James LaGamma (16:49):
I also argue for the common man.
It's important because you hearpeople throw their back out all
the time and it's predominantlybecause their hips are tight
Right.
I mean that just that happenedto me this past year and I ended
up working on my hip mobilityand I found out that my internal
(17:13):
rotation on my hip was messedup, and so I worked hard at that
and now I feel fantastic andactually, from the mobility
perspective, I worked on makingsure I can get deeper in squats,
work on load that kind of stuff, and I'm telling you I feel
fantastic.
It's so much better.
I feel so much more mobile.
I don't hurt when I wake up asmuch.
Fantastic, it's so much better.
(17:33):
I feel so much more mobile.
I don't hurt when I wake up asmuch.
Kenny Massa (17:35):
Well, now they have these places that help you with
manual stretching, which is awhole new, different thing of
the flexibility and mobilityworld, which is, you're going to
hear, like Stretch Labs.
You've ever heard of that.
There's another one out theretoo, stretch Zone I think it is.
It's like franchise model stuffwhere you go to a massage
(17:59):
therapist and whatnot as well,but they do manual stretching or
physical therapist if you go toa sports physical therapist.
But manual stretching is awhole new realm of things.
They literally strap you to atable and stretch you and move
you.
Like they literally strap youto a table and stretch you and
move you.
It's pretty nuts, but it'spicked up steam in and of itself
in its own division of healthand lifestyle and fitness and
(18:26):
rejuvenation and longevity.
So I'm not sure if you guyshave ever been to them I've
never been, but I've seen a lotof them and I've gotten manual
stretch therapy from a physicaltherapist.
James LaGamma (18:38):
Same.
Kenny Massa (18:40):
But not from like a stretch labs or something of
that sort.
James LaGamma (18:43):
That's kind of what opened my eye to.
It was when I went to physicaltherapy for my back.
Yeah.
A lot of good stuff.
Ryan Selimos (18:51):
Yeah, I mean, with all this right we talked about,
about in our podcast we talkedabout the average of the regular
person and you know you gotyour responsibilities, you got
your family, you got work andthen trying to keep your fitness
up, like, but we only havethose 24 hours.
So it all comes back to timeand the one thing, the one
constant that I always look backto is things I can cut.
I feel like I can cut down onsleep, like that's where I can
(19:13):
maybe gain some hours back formore time in the day.
And you know everyone'sdifferent, whether you're
sleeping four or five up toeight hours.
You know what's kind of how doyou guys approach that?
Johnny, just from a sleepstandpoint.
What's that sweet, what's thatrecipe for you know number of
hours that you all need whereyou're going to be productive?
(19:35):
Because for me it's like I'm anight owl, unfortunately.
But then, oh, I want to get upearly, I want to go to the gym,
so I go to bed at midnight andthen I wake up at 5 o'clock and
that might work Monday, Tuesday.
By Wednesday, my body just saysno and I fall asleep on the
couch at 8 pm and then I losethe night.
So I think five hours is a goodsweet spot for me, but then my
(19:59):
body reacts and says no.
So what's your hours where youfeel like, hey, this is enough,
where I feel fresh the next day,but also I'm getting some time
back?
Or maybe you're not.
Maybe you're fully committed toa strong sleep schedule, more
like eight hours.
Kenny Massa (20:14):
I think it's different for everybody.
I've looked into this a lot andyou could wear those wearables
now, like the Oura Ring orwhat's the band that you have,
john the Whoop Band.
Whoop there, it is Sorry.
All of these things that allowyou to track your sleep a little
(20:35):
bit more aggressively and tellyou you're so uncalled.
They call it a readiness score,right.
So the readiness score allowsyou to see if your body is fully
healed, based off of yourrecovery timeline and sleep and
nutrition and fitness levels andall the shit that goes into
living this healthy lifestyle.
(20:56):
But I think it's different foreverybody, I think men and women
, depending on where they are,the age in their life.
I think that's a factor.
I think men and women havedifferent factors.
I think where you live has afactor.
I think what you consume has afactor.
So I think everyone is sodifferent.
But I think that one thing thateverybody has in common is
(21:19):
exactly what you said, ryan,which is you can get this
five-hour streak for a few days,but then it gets all fucked up
and you crash and then that'sout of the window, right?
So it's about keeping aconsistent program and trying to
build that, which is the mostdifficult thing and I think
that's what's the hardest foreverybody.
(21:40):
But to answer your question,for me it's six and a half hours
so specific, but it should bespecific.
James LaGamma (21:54):
from what I understand, I feel like
everything like from all thesleep studies and stuff that
I've read up on and whatnotthere is a definite sweet spot
for people.
Kenny Massa (22:05):
I've tried to do like five.
I know someone that sleeps intwo-hour increments.
Isn't that crazy?
All the time that might be youtoo, john, but like legit, it's
crazy.
Ryan Selimos (22:17):
You just, you know you look at your day to day.
It's like, okay, you got workright.
You want to have at least alittle downtime to spend,
whether it's with yoursignificant other, it's with
your spouse during the week.
We all have things that we haveto do post work.
In the evening to try to beproductive, whether it's just
(22:38):
shit around the house or it'srecorded a podcast, whatever.
Then you want to live thehealthy lifestyle.
That's an hour and a halfminimum.
What?
Maybe two hours if you'readding sauna, steam room.
You're talking about commutingto and from work, like all this
stuff adds up.
So for me, the thing I alwaystry to cut out is sleep.
Um, sometimes it's successful,sometimes it's not.
Is that?
Is that y'all's first go-to isoh, I know I can get some time
back, let me cut out sleep.
Or maybe, kenny, you're six anda half hours, so you have to
(23:02):
cut something else out becauseyou know you need those six and
a half hours, like I guess,what's your, what's y'all's
strategy with that?
Kenny Massa (23:10):
I heard this thing one time by Stan Efferding.
Do you guys know who StanEfferding is?
The rhino Stan Efferding, Iwould say, like a power builder,
like fucking lifts.
Like a power lifter performsand looks like a bodybuilder
Amazing career in the fitnessspace.
But Stan Efferding does a lot.
(23:32):
He was the creator of thevertical diet.
If you've ever heard of that, Ibelieve it was him this.
One time he said if you're goingto go take creatine right, it's
a very well-known supplementthat a lot of people, men and
women take If you're going to gotake creatine but you're not
going to go get seven, eighthours of sleep, you're doing it
(23:54):
wrong.
It's completely worthless.
You're not focusing on theright thing, and I believe it
was Stan Epping that said that.
But why are you going to takesupplements, adding all of these
nutritional things to your diet, changing the way that you
consume all of this differentshit, but you're not going to
focus on the one thing that isthe easiest, which is just
(24:16):
getting another hour of sleep oradjusting your sleep schedule,
which his meaning behind allthis was that it was just so
important to get the rightamount of sleep because your
body needs it in order to grow.
If you look at a baby, why dothey sleep so much?
Well, they're doubling in size,like by months, right, so it's
(24:38):
crucial to have sleep.
Although I think about cuttingsleep as much as possible, it's
just not sustainable yeah johnny, how does someone?
James LaGamma (24:48):
operate with no sleep.
Kenny Massa (24:50):
It ages you too A lot.
Jonny Strahl (24:55):
No, no sleep expert over here.
Here's what I'll say and I'llI'll put my two cents in, not
that my my opinion matters or myinformation or research that
I've done, because there's notmuch to it.
I think what's most importantwhen it comes to getting sleep
whether it be five hours,whether it be eight hours,
(25:15):
whether it be six hours it's onethat sleep environment, where
are you sleeping?
The consistency and then howmuch are you limiting variables
of like screen time huge thing,right, there's studies that show
like screen time can actuallyreally create bad efficiency in
(25:35):
your sleep patterns.
You're talking about somethingI've really focused on and this
is the single reason why I thinkmy sleep has improved is a
consistent bedtime routine whereI've never had that prior,
which has resulted in my sleepefficiency being longer and more
consistent.
(25:56):
So when I would get quoteunquote five hours of sleep, I'd
only really be averaging threeand a half hours.
Now, when I sleep, it's moreconsistent and it's straight
through.
Do I have to get up in themiddle of the night and go to
the bathroom?
Per usual?
Old man syndrome, absolutely.
Which is also a good thing,apparently, because it means
you're drinking enough water andthen managing stress, like if
(26:19):
you're able to try to justcombobulate that and, freaking,
throw it away.
I think that's the single onemost influential thing in my
sleep patterns being a littlebit better.
I don't like to overcomplicatethings, I think just from like a
scientific research, it'sinformation overload.
You know, there was like awhat's his name had, like Dr
(26:43):
Walker, on his podcast, and hewas talking about how eight
hours is the exact amount andthis is the reason for it.
And then there was acontradiction from another
doctor saying that's actuallynot true.
It's if you get two hours ofsleep consecutively, then break
it down.
Yada, yada, yada.
It sucks.
I wish I could sleep more, butalso I don't choose not to sleep
(27:06):
anymore.
That's a difference and I thinkif you're choosing not to sleep
or you're sacrificing sleep, 24hours in a day doesn't sound
like a lot, but it is a lot ofhours in a day if you're being
efficient with your time.
My honest opinion.
James LaGamma (27:21):
Bam Mic drop for sure I agree.
I agree with both you and Kenny.
You kind of made the samepoints.
Obviously, sleep's the mostimportant aspect of recovery.
I mean, there's plenty ofstudies showing how crazy people
get when they don't sleep.
They force them to not sleepand they get.
It gets fucking weird too.
(27:42):
Um, your mental state goes wild, your clarity of thinking is
gone and and that's that's anextreme sense for these kind of
studies.
But it definitely happens, inthe small amount of time that
you said, to basically sacrificesleep.
It's not important.
(28:02):
I think the best protocol is ifyou really do need to sacrifice
sleep, only do it for maybe aday.
I would argue, don't do it fortwo days.
At least break it up.
If you have a plan for the week.
That usually works out for meto where I can catch back up.
My body can kind of recalibrate.
But ultimately you set theroutine.
That's kind of what Johnny'spointing out.
(28:24):
Right, you set the routine.
There's a lot of science,different things, tips and
tricks that you can do.
Don't get the blue light type.
I think they call them coollight bulbs.
You can get the warm lightbulbs.
Don't turn on the blue lights.
Turn on the kind of likeyellower lights.
That helps Get sunset.
That helps Try to wind down.
(28:49):
Don't be doing too muchrigorous stuff.
Reading helps a lot for a lotof people, but ultimately
sleep's probably one of the mostimportant things after all the
stuff that you do during the day.
It actually even to this to anextent of what comes back to
mental capacity.
It helps you retain information.
So you work real hard, do allthis stuff, especially if you're
(29:12):
trying to get certifications,you're trying to get your
degrees, you're trying to dothis, that and the other.
You will not remember anythingif you do not get quality sleep.
Fact.
Thank you, andrew Huberman.
Jonny Strahl (29:25):
Well, I don't know about you guys, but I feel like
in the generation of like beingable to go on a YouTube or
listen to a podcast somewhere, Ifeel like sleep has become more
of a sexy thing to talk about.
I don't know if I only believethat or if that's my perception,
but I feel like there's just somuch more information around
(29:47):
sleep versus prior.
It's like work hard and figureit out, right, yeah.
Kenny Massa (29:55):
I agree completely, and we just have access to
science and medicine so muchmore now than ever.
So I mean I actually I can turnthis into a question and to
pose to you guys has medicinenot even as a whole, because I
(30:17):
think that there's good and badsides of this so has medicine
aesthetics changed the way thatwe view fitness?
So has medicine aestheticschanged the way that we view
fitness?
I think, in this light, like,yeah, I think there is so much
science on sleep and it is asexy term and it should be a
more thorough, strategic part ofyour schedule.
(30:39):
Going to bed at the same time,waking up at the same time,
getting sunlight, all of thesethings now which we have more
access to, is crucial to who youare and to being able to
actually perform at your peak,and I think that's what the game
is.
It's like how do I perform atmy optimal self?
(31:00):
And by having a sleep schedule.
I think it's part of that.
James LaGamma (31:04):
Dude, I 100% agree.
I've got one specific commentto make on this.
I used to be on blood pressuremedication.
No longer on, it had it for.
Ryan Selimos (31:18):
Hey, that's enough .
Kenny Massa (31:21):
That is no, that's a huge thing, because there's a
lot of people in this.
James LaGamma (31:23):
It's huge.
Kenny Massa (31:24):
But why?
What did you do?
James LaGamma (31:27):
A lot, a lot.
So I worked with my doctors onthis.
We tracked a lot of it.
To make a long story short,when I did break my neck, they
think that I triggeredpre-hypertension back then.
So I've had this since college,so a little over 10 years Went
through a couple of different,very low-dosed blood pressure
(31:50):
medication.
First thing that changed wasonce I was done with college,
started making more money.
I could afford to eat better.
So diet right Now it wasn't100% all the way there.
Then exercise became a thing.
Right.
Put too much stress on the bodyas far as building muscle.
Found out that if I do somemore cardio, keep the heart rate
(32:13):
up.
That helped a lot.
But ultimately it was thecontinued effort in my diet.
Doing the greens now right,that's a big thing that's been
going around.
Greens helped me a lot.
My entire blood panel is somuch better just because of
taking that stuff.
Literally a night and daydifference over three months.
A lot of the stuff from AndrewHuberman where I'm getting more
(32:35):
hydration during the day firstthing in the day, getting the
organs all watered up.
I mean that's huge to justkickstart your body.
Get rid of I think it'sadenosine or whatever your body
makes when you're sleeping andyou have to like wash that shit
out.
So I mean cold punches helpwith that, sunlight helps with
that, working out in the morninghelps with that.
There's different factors thatcan get those things through and
(32:56):
make you more optimal andperform better.
Better clarity, better bloodflow, better recovery Overall
has made my body not need thatanymore.
It now is able to runefficiently, do the things that
I'm asking of it to do.
I still push it, but I trulybelieve it's all the information
(33:19):
I've gotten from medicalprofessionals over the years
that has helped me put protocolsand programs into my daily life
that have helped drastically.
Kenny Massa (33:29):
On top of that, I think that you just mentioned
something that I think is key aswell, which is the greens has
helped better your blood panel.
So you religiously go get ablood test and observe all of
your metrics that align with abetter health right.
(33:53):
And I think going to get regularblood work is important because
it's all a science right,thresholds these days where we
know that a minimum and amaximum and an average value of
where your human body should befor the amount of iron, for the
amount of magnesium, calcium,like up in hundreds of other,
(34:16):
coming from hormone levels tomicro and macro nutrient levels.
So going to get these regularblood work panels done is a
really good way to measure yourinternal health, the things that
you cannot see.
But on top of that, you justrecently went and done another
(34:37):
test.
James LaGamma (34:38):
The DEXA scan.
Kenny Massa (34:40):
The DEXA scan, which is a whole other level.
If you want to talk about that,I think that that's a really
cool way to observe how healthand medicine and these
advancements are prettybeneficial.
James LaGamma (34:51):
A hundred percent .
I think what this has shed somelight on for me is that I
really do need to have a hardlook at my diet.
One of the so when it came tothe greens, my doctor honestly
flipped out.
She couldn't believe that myblood panel was it.
She said it changed night andday from from my previous blood
work to this one, and I think itwas.
I was doing blood work, I think, every six months to maybe a
(35:12):
year.
Um, so that was the first shock.
Um, and then so again,continuing that effort for diet.
The dexa scan kind of showed meI'm sitting at around 23% body
fat.
I weigh about 213.
Again, metrics just giving somemore information.
I want to go down to 15%.
So I know that there's a way Ican eat cleaner.
(35:33):
I don't need to be eating largesums of Chipotle and public
subs and all these other things.
I need to eat smarter.
There are healthy carbs thathelp you with energy, putting
more focus on protein and macros.
So I'm going to go the macroroute and try this out with the
(35:54):
DEXA scan and two goals.
It's not just the 23.4% bodyfat that I want to reduce to 15%
, but there's also this otherthing I learned through this
process was visceral fat, andthat's something that you want
to keep low, so mine's a littlebit high.
So, again, these metrics arehelping me scale and plan and
(36:15):
see what works and what doesn'twork, which is another thing.
Right, everyone's different.
Not everything's going to work.
I might be preaching greens,but that might not work for
everybody.
So there is that you got toalways consult with a medical
professional before doing any ofthese things, you know.
Kenny Massa (36:31):
Yeah, agreed.
Ryan Selimos (36:34):
Cool 15% body fat.
Is that because that's yourfavorite?
James LaGamma (36:39):
No, that's that's .
That's good.
No, it's actually what isrecommended through the DEXA
scan, Based off my body size, sobone density.
Kenny Massa (36:53):
I didn't know.
They gave you a recommendationon that.
James LaGamma (36:55):
Yep Age.
All that stuff and sex comesdown to it too, because male and
female way different on howthey carry body fat, of course,
of course.
Male and female way differenton how they carry body fat, of
course.
Have you guys done anythingKind of like some of the shit
that I've been throwing outthere?
Jonny Strahl (37:14):
I mean, I know, Johnny, I think you do greens
too, right?
James LaGamma (37:16):
Yeah, I don't think, Ryan you've gotten on the
greens yet.
Jonny Strahl (37:19):
I actually.
It was funny enough because Iget my blood work done every
three months.
Now it's eye-opening.
As someone who is a very firmbeliever in being more simple
(37:39):
about things can only benefityou more.
As someone who lost weight, hasgained weight, has changed very
simple eating habits.
I've seen success by just beingvery basic about things.
Just don't eat like crap.
Lower your portions, Eat alittle bit more protein, Stay
away from the bad stuff andexercise and move your body a
little bit.
You'll lose some weight andyou'll be much healthier.
However, on your questionaround the greens, I actually
(38:02):
met with my doctor a couple ofmonths ago and I was like hey,
like, and I'm not, I forgot thename brand but he literally did
a search check and just lookedat all the crap in the greens.
It was like this is why you'refeeling the way you want to get
rid of it now and I'm likeinteresting, um, and he kind of
(38:23):
broke down a lot of thevariables and the factors and
how there's too much of this andthis is why it's offsetting the
way your body is and what itreally needs, to be appropriate
and efficient to X, y and Z,which was really cool.
And again, you only get that ifyou go to an expert and someone
who's a professional in whatthey do.
But I actually had him lookinto AG1, right, because you see
(38:45):
the advertisements and it wasinteresting.
He never recommended it, but heactually never heard of it
either, which I was kind of veryunique to hear.
So we looked into it, unbiasedapproach and he goes no, this is
actually pretty good.
I'm actually very surprisedbecause he's like where did you
find it?
And I was like, dude, you go onyoutube and it's all over the
place like, yeah, it's likewatch something there.
(39:09):
There, it's not false.
It's actually pretty good, likethere's ones that are better
out there for you, but ag1 couldbe a lot worse.
Let's just say that um, whichwas very interesting, and one
little research on his expertlevel changed the way I felt
from a gut health perspective.
James LaGamma (39:26):
That's awesome, that's huge.
I mean there are a lot outthere and I think that's the big
checkpoint, right, I decided togo for the greens on my own and
then I consulted with thedoctor after the fact, which I
don't know if that was right orwrong, but I really went from a
(39:47):
financial standpoint because Iwanted the greens, I wanted to
try them out, I wanted to seehow they went.
However, I didn't want to spendAG1 prices.
So, I started off with thiscompany called Enzo, which now
got bought out by Live it Up.
They're still, I think, prettyhigh quality ingredients is kind
of what you got to look into,but not all of them are the same
(40:07):
.
I know Huel is a big one that Ithink is going around social
media recently.
But yeah, I just want to throwout which one I was doing, which
one I was consuming, because Iknow a lot of people are looking
into that stuff.
But, ryan, you put up a gooseegg, huh.
Ryan Selimos (40:22):
Yeah, no greens for me, no blood work for me.
I couldn't tell you the lasttime I got a physical or got my
blood drawn, not saying that'sgood, just I keep it extremely
simple.
Like johnny said, whether thatworks or not.
I try to eat healthy monday tofriday afternoon and then I
splurge a little bit more fridayevening to sunday afternoon and
(40:43):
I hey, they say I look like I'm20.
I've never seen Jordan play, soyou know it's working pretty
well thus far.
Kenny Massa (40:52):
No need to worry.
James LaGamma (40:53):
Yeah, man, that tank top's really doing you some
justice.
Ryan Selimos (40:55):
I need to sleep a couple extra hours.
That's right, man.
Look how swole I am, becauseyou know I get a lot of sleep.
So obviously the body hasrecovered for sure, unbelievable
.
James LaGamma (41:06):
I get a lot of sleep, so obviously the body has
recovered.
No doctor, huh, we gotta.
We gotta change that around,ryan.
Ryan Selimos (41:13):
I, my, my company used to do physicals on site, so
I got my physical every year atwork.
They would draw blood then andthen the pandemic they stopped
that I haven't.
I have not had the need toknock on wood very much right
now, saying that I probably willand should at some point, but
to this day I haven't had myblood drawn in four years.
(41:35):
So we're fine.
James LaGamma (41:38):
Well, you could think you're fine.
Jonny Strahl (41:40):
That's the fact.
To James' point like that's theunique thing, Like for me until
this past year, like I neverreally point, like that's that's
the unique thing, like for meuntil this past year, like I
never really took any of thatserious, unfortunately.
But then you actually peel backand you're like, damn, just a
couple of simple fixes from aprofessional can actually change
or, most important, bepreventative future state.
(42:03):
Like that's the biggest thingfor me.
Um, and I think all of us right, like that's why we're doing
this for betterment um 100.
James LaGamma (42:11):
Yeah, yeah, dude, go see a doctor bro yeah, I
mean that that kind of happenedto me with the blood pressure
thing.
Right I was, I thought I wasfine, while taking the pill
didn't bother me, I felt good,it is what it is.
I feel so much fucking betterthan when I you know, I started
seeing my doctor.
We started working on thisstuff, um, you know, first it
(42:33):
was vitamin d pills.
Uh, because I mean that's justshit, I just don't get.
I don't get enough sunlight andall that crap, um, which is
just hard for a lot of amer.
But the other one was actuallyfish oils.
That was the next one that westarted doing and it's just,
it's these little things for lowcholesterol.
I believe was for the fish oilsto help that panel.
(42:56):
It's just those little thingsthat it might feel incremental
but it makes a huge difference,huge difference.
Now I know a lot of people arescared of doctors.
I know that's not the reasonwhy you're not going, it's.
It's more of a I feel good, whydo I gotta go?
Kind of thing.
Um, well, I go find outsomething's wrong when nothing
ain't wrong something's wrong.
(43:18):
Yeah, and that's.
The other side is, sometimesthese doctors could be a crock
of shit, yeah.
Ryan Selimos (43:24):
Yeah, that's right .
Which?
James LaGamma (43:27):
I think it makes.
Ryan Selimos (43:28):
It makes a point to find a good doctor.
James LaGamma (43:29):
I found a good doctor.
I asked around and that's why Ilike.
I like my doctor.
She's fantastic.
Jonny Strahl (43:35):
But anyways, that's a good point, that's a
great point.
Kenny Massa (43:43):
Well, I think it's important to get checked as a
whole or just keep up with theblood tests and the frequent
stuff that could potentiallylead to you just having more
awareness of your body and yourperformance.
And again, what you do notmeasure, you cannot grow.
So if you're looking to grow inany way, it's important to
(44:06):
measure it, and how you do thatthese days is a blood test or a
DEXA scan or anything else isout there, because there's a lot
of shit.
James LaGamma (44:13):
A lot of shit.
Kenny Massa (44:15):
Yeah, cool.
Well, I think we hit the nailon the head.
So point is, go get a bloodtest, just kidding, but let us
know if you do any other, ifyou've taken any other tests
that you think are reallybeneficial, because there's a
lot of stuff out there.
(44:36):
I mean it can be as basic as avery simple I would say a very
simple physical test like aphysical analysis.
I've seen those where it's justlike observing mobility in
different ways or flexibility indifferent ways, which can be
done at home by yourself, withno professional or as in-depth
(44:59):
as a DEXA scan.
There's tons of other morein-depth processes than even a
DEXA scan.
Or even the protocols thatyou've put into place, kind of
like Johnny said with his, youknow, nighttime routine.
Yeah, those are awesome toevaluate as well, because very
(45:25):
beneficial to one person thatmight just be looking for the
exact statement that you throwinto the comments.
So we're looking forward toseeing what you have to say and,
yeah, we'd love to hear it.
But until then, Bendercontinues.
Ryan Selimos (45:43):
Bender continues, bender continues.
James LaGamma (45:45):
Bender continues, bender continues, bender
continues, bender continues Cool.
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