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Coming up on the get lean, eat clean podcast.
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You want to make sure you're, you're tracking different points. Don't get stuck on body weight. Do you know the occasional skinfold caliper? Do your weekly progress, pics take measurements because you know, the other thing that happens is like people quit, you know, and people quit because their feelings are hurt. And P the people's feelings are hurt because they feel like they're not making progress. And so if you see, if you do like a weigh in sheet and you see that, you know, your weight has, has been stagnant for weeks, but then you look on the next tab on your Excel, and that's your, like, that's where you put your progress pics. You're like, damn man, like, look, my, my, my belly, fat's a little bit less this week.
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Or like, you know, I got, I may not have lost anything, or I lost the pound, but like, it's obvious that my face is thinner this week. So I need to, I need to celebrate those wins.
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Hello and welcome to the, get lean, eat clean podcast. I'm Brian grin. And I'm here to give you actionable tips to get your body back to what it once was in five, 10, even 15 years ago, each week. I'll give you an in-depth interview with a health expert from around the world to cut through the fluff and get you long-term sustainable results. This week I interviewed Danny Vega. He's an expert in strength, conditioning, and performance. His passions include ketogenic and carnival dieting, strength and conditioning stoicism, and raising his sons, Dean and Desmond. In this interview, we discuss his journey into health and wellness, his typical eating and fasting routine.
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The importance of having a sound sleep routine ways to overcome snacking, also his morning ritual and his one tip to get your body back to what it once was. I really enjoyed my interview with Danny. I know you will too, and thanks so much for listening and enjoy the show. All right. Welcome to the get lean, eat clean podcast. My name is Brian grin, and I have Danny Vega on online coach. We'll talk all about that. And you have a fat fueled family website, blog, and podcast, and you've got a new podcast coming out next year. So we'll hit on all that. Welcome to the show. Thanks for having me, man.
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Yeah, no problem. Yeah. So I figured, I know, obviously you come in a lot of podcasts. We talk about keto and we'll definitely talk about keto and I love what you do with your kids. How old are your kids now?
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It's my, my youngest is six and my oldest is nine, actually, right before I got on this podcast, we were looking at a D D I Y papier-mache and cardboard captain America shield. So I think we're going to do that after I get off with you.
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Nice. I'll have to take some tips cause I'm actually expecting a boy. Oh, is this your first child? Yes.
1 (2m 51s):
Yeah. All right. Very good.
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End of June. End of June. So
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Yeah, that's, I'm telling you, there's nothing like having a kid, it makes the best version of yourself. The most selfless, just hardest working version of yourself, man. It's it's, it's a blessing.
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Yeah. Very excited. And I mean, I have, well, I have two dogs now, so maybe those were, there are some preparations. Yeah.
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They are especially the crate training, I mean, and all that. But the funny thing is you can't, you can't spray your kid in the face with water at night. That's the only thing when they they're making noise, you can't do it. You can't smack them with the newspaper you're there. I don't think that's a good thing.
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No, yeah, no, no. Yeah. Right, exactly. No collars, things like that. Well, I'm excited to talk about, well, why don't we get into for people that don't know who you are, maybe tell me like your, your journey into health. I know you're, you've been big in the keto and the weightlifting arena, just with some of your numbers I wrote down, but maybe tell me before that, how you got into it and, and where you're at right now.
1 (3m 59s):
Well, man, I always was into, at far as far back as I can remember, I even have to this day I have like this paper that I did when I was five and it said, you know what? My name is my favorite foods. And it said, when I grow up, I want to be a, and I put strong, man, I didn't even know, you know, what the occupation was, but just a strong man. So I've always been into it. Like even like when I was, I was in afterschool care, my whole life, you know, two working parents and you know, the guy who took care of us was a bodybuilder. And I, you know, the other kids were probably playing hide and go seek. And, you know, I was with him, you know, trying to do pull-ups, you know, in the playground, you know, so I've always been into it in college.
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I played college football and my strength and conditioning coach was a huge influence on me. And, you know, that's what kind of really made me think, you know, why, why not try to do this myself? You know, it's what I've always wanted to do when I was in high school, I thought maybe I'll own a gym someday. And so that's what I did. I got my master's at UCF and walked into the, the football weight room, didn't know anybody there. And I just walked up to the head strength coach and I said, look, I played college football. I just want to learn, I'll do anything. I'll be a fly on the wall, a mop I'll do anything. And he gave me that chance. And you know, a year, almost a year later, I had worked my way up to getting a promotion and being moved to the basketball facility where now I was designing programs for the actual team.
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So I did, I designed the programs and, and took them through the workouts. It was a men's and women's tennis and men's and women's golf. And that was my first real, like what year ran its own. This was 2005. So I got into, I started at UCF in 2004 in June of 2004, because I started a little bit early because I did this along with my master's. I wanted to see, I wanted to get like some business knowledge. So I found out with my advisor that I could do a minor in management in my grad school, which was kind of weird. I didn't know that you could do that, but I did.
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And so, yeah, like I said, a year later was, was getting paid, was, was working with assisting with men's and women's basketball, but really running the workouts for these other sports. And then, you know, we had that fantastic year. It was really like, I think it was like 366 days we won three national championships. Cause we won two football championships in a and a basketball championship within like, right, right around a year of each other. And, and you know, of course opportunities opened up there and our assistant head coach got offered the job at BCU. And he, he called me on a Sunday. I kind of knew it was coming because my mentor, who was the head strength coach for basketball told me, and he's like, he's I talked to you up, man.
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I told him that you're, you're the guy. And he said, you know, what do you think about Virginia? And I, you know, I had never been to Virginia, but I said, I loved it. And that's what led me to, you know, I did my, I had my career in strength and conditioning, you know, great, great years at VCU where I am now. It's like, it's a, it's a different thing. You know, it's a different platform for me because I definitely am always continually learning about strength and conditioning and, and new methods and new wacky diets. There's this, there's this one that I just came across called the, the croissant diet. Have you heard about that one?
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And I just, I, I, you know, I had just heard about it, so that one's interesting. I don't know why you got to eat croissants as your starch, but you know, why can't it be like a, a sweet potato or, or something that's not, you know, with wheat, but so I'm always open-minded with stuff, but you know, now I have this other side that's focused on, you know, becoming a better father, becoming a better leader. I feel like, especially after this year, I think a lot of men are leading these quiet lives of desperation and they're not, they're either folding or they're, they're angry and they don't know why. And I think, I think it's because they need to work on some self-development, you know, that people don't spend time on personal development.
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So a lot of my content now is also focused on personal development, becoming a better person, a better father, a better husband. I'm a Christian I'm very, have very strong beliefs when it comes to that as well. And I do believe that, you know, everything that has been given to me, the platform that I've been given, it doesn't really have anything to do with me. And so if I make it about me, it's, it's just going to go away. You know? So this year I'm going to be even more kind of doubling down on that. Sorry about that. And, and, and that's basically it, man. So I, I love strength and conditioning.
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I love nutrition, but just like the pillars of fat field family, which is nutrition, fitness, education, parenting, and mindset, those are all the things that I'm really passionate about. And you can catch me reading a book on any of those subjects at any given time.
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Yeah, no, I noticed that with your, with your website, I liked that education mindset, nutrition, fitness, routine, and peaceful parenting. And I love how you implement your kids with everything that you do. I think that obviously more parents should look to do that, right. Because you know, lead by lead by example, let's talk, let's, we'll get into that. Let's talk a little bit about like, you know, your, your journey into keto. I know that's what you're probably most prominent for, you know, from like maybe more of a car based diet into keto. And, and where's that at? Where are you at right now with that?
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Well, I was, I was tracking a lot this year and, and not hitting my macros consistently, not hitting my macros for a long time because I was, I was stressed eating, you know, I was just, I really felt like a lot of the habits I had built over the past, let's say 10 years had been kind of disintegrating under this, the trials of this year. And it was discouraging. And I was like, why am I doing this? And then I realized like after four months I was like, Holy crap, maybe I was depressed, you know, cause I've never experienced depression. My wife has. And I, I had a hard time, the very thing I speak about this almost every day, like, you know, accepting the world as it is, you know, accepting things as they are, and, and not consider like consistently trying to fight against the way the world is.
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And, and that I did that so much this year and it's, I'm not like mad about it because I really learned so much and I feel actually a positive outlook on it, but it was, it really took me off. So all that stress eating because that's a big one for me. I just said, you know what? I just want to keep it real simple. As far as like, the way I eat, it's pretty much mostly carnivore. You know, I, I don't really go out of my way to add carbs. My parents were in town. So last night we did have some Cuban food and I had some Yukon, which is like a starch, which is delicious, but I probably have that like a few times a year.
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Right. So, yeah, man, for the most part, I, I, I do think that, you know, you can, you can do this all without even having like a ton of carbs in your system. Even, even the way I look at carbs has changed because I've just found this year. I probably experimented more than ever with adding more carbs. And I've, I've just feel like they really do complicate my life because I have just, it's, it's, it's less stable. Like the, the hunger is I started to feel hunger again, which I haven't really felt like that real hunger in years, you know?
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And that was making it hard. I was, I was trying to create a bigger deficit by using, you know, less calorie, dense sources, like carbs and protein versus fat. And, and it wasn't working, you know, it was like the, the, it worked as well as the willpower worked. And then when the willpower went away, like at seven o'clock at night, it would be like, you know, a few rice cakes with honey and peanut butter, you know, at the end of the night. And it was like, things like that consistently throughout the year. So right now I'm not tracking, I don't see myself tracking anytime soon. And I just feel like January, this, this is probably going to be the third January in a role that I do meet in bricks. We just, we just eat a bunch and this is kind of what Robert does all the time.
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Right? Yeah. Meat and QBO bricks. You know, other than that, I mean,
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He's like when I had him on he's like, yeah, I have for lunch, I had sardines and Quito brick. I go, Ooh, I go, that's an interesting combination.
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Robert doesn't care about the combinations. It's like when he, I hired him as a coach, cause everybody needs a coach, man, every now and then you want someone else to take care of things for you. And in 2017 I wanted to get to 6% body fat. And I had, I had been doing it for two months already and I had stalled and I said, you know what, Robert just take over. And he had me eating post-workout I was eating sardines and fat bumps, like sardines and chocolate fat bombs, you know, like Jocelyn ammo. Yeah.
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Yeah. No, but speaking of that, I'm curious because for myself, I used to be, and we'll talk about sort of the plant-based movement as well. Cause I used to be like, I wasn't a vegetarian, I used to be like a pescatarian. So a lot of, a lot of fish, but I used to have like this big green salad in the middle of the day. And I just found that I would, I would have a little, even though it was not like refined carbs per se, but I just felt like this crash after lunch, even from that. And, and I've gotten away from that, I've gotten a little bit more into just very, just a meat-based diet, good grass, fed grass, finished meat.
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How do you go about like your meals? Do, do you, I know you're into some fasting. That's a big thing that I'm into as well. What is your fasting and feeding windows and how do you go about that?
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Yeah. I used to, I used to be a lot more like, Hey, just kind of eat you're hungry. It ends up, it ended up always being like a, a 16 to 18 hour fast, almost seven days. But now I'm a little bit more intentional with the exception of today because my parents were leaving. So we had an actual breakfast. I was talking last night on a zoom call about stress and how, you know, cortisol in the morning is higher. And, and I think that's why a lot of people do so well with the skip breakfast type of fasting because, you know, we'd like to get things done early in the day. We're really productive with that higher cortisol and, you know, eating like a breakfast for me, it just kind of, it puts a big brick wall in front of all of that.
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For me, I'm just like, I don't want to do anything for a while or I at least need like a 30 minute break, which to me it's like, you're, you're knocking yourself out of that flow state. And so I, I don't know if I'll ever do the earlier window because I want to be realistic with myself because I told myself that I would try the earlier window. But I think that what I could do is be more disciplined with cutting off the feeding window. So even though I can, I can still start it like at an 11 or 12:00 PM, I would just make it a four hour window and maybe stop at four because my sleep it's crazy. Like my HRV, cause I I've been tracking HRV and deep sleep and REM sleep.
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What do you use? Cause I just got the whoop, but how do you like the whoop? I don't know. I haven't gotten it yet. It's in the mail.
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I mean, I just think the accelerometer on the, on the aura is, is the best or the gyroscope or whatever. The it's just kind of, from what I understand the data, like it's, it's the best, but maybe, maybe that, that woop one I'll let on the wrist is, is good. Yeah. I, I just, I love my, I love my aura. I mean, I haven't had any issues and I, and I actually have had the same aura ring since 2017, which I think is, is pretty darn good. You know, people usually have to get them replaced and stuff. And, but what I found was like this year, my HRV tanked for the whole year, like it's like my HRV, my deep sleep, even my total sleep.
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Like I used to sleep like right around on a good night, maybe six and a half between six and a half and seven hours. And on a regular night between six and six and a half hours. Because even before, when I, before I started a ketogenic diet, I would sleep about seven hours and I seven and a half hours maybe. And I noticed right off the bat, when I started a ketogenic diet, I cut off about half an hour to an hour for my sleep. It just, I woke up earlier and I don't know if it's just that tiny little bit of bump and cortisol from being on a ketogenic diet that, that did that. But I never, I never had issues with it. I was always rested, but this year it was like, it got down to some, some periods as long as months almost where I would be sleeping between, you know, four and five hours.
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And this is something that I've argued against for years. Like, Hey guys, take care of your sleep. Don't worry about anything else. Take care of your sleep first. But it was just, I don't know. I think it's just really, really high stress levels. Again, all the stuff I talked about before. Right. So now I'm just really trying to focus on getting myself back on a good schedule. You know, my last night, again, I didn't get to bed till 11 because my parents were here and I thought I was going to give myself one more week to transition between like the, the six 30 wake ups that I've been having, which had been beautiful. And my regular four 30, but my, my wife is crazy.
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Like me and her, her alarm, she didn't, she didn't change her, her weekday alarm back. So she had it at, at, at four 30. And so I slept another five and a half hours last night. So I feel great though. So yeah. We'll, we'll talk about the sleep. Was that the reason why we brought up the sleep? Yeah.
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Well, we were talking with you, you mentioned your HRV.
1 (19m 1s):
Oh. Because of like all the stress and stuff from this year.
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Yeah, yeah.
1 (19m 6s):
I think that's why I went on that tangent,
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But yeah. All right, Danny, we had a little audio issue here, but back up let's perhaps talk about, what would you say, I know you were talking about, you know, you know, stress eating and I think that's a topic that is worth talking about, because I think it's an issue that a lot of people have, especially this past year where at the end of 2020, and it's been, you know, definitely a difficult year for a lot of people. What tips would you give people as far as overcoming that stress eating and sort of how to get out of that, that rot?
1 (19m 46s):
I think, you know, mindful eating is, is, is a major component and, and mindful eating what it is is it's not, it's not, you're not giving yourself permission or not giving yourself permission to eat. You're just, you're just trying to figure out why you think now is the time that you need to eat. So, you know, a lot of the time when I stress eat, it's, it's usually at night and I'm like, I've eaten my last meal and it's just kind of like anxiety, whatever it is. And it's this mindless, you know, kind of thing that, where I go to the pantry and I, you know, pick up whatever, whatever it is that I have there and I just start eating it.
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And so I think that, you know, you, you have to think about all the, all the, the reasons why we'd want to eat. Like are, is this actual hunger? No, and that's okay if it's not actual hunger, sometimes, you know, sometimes we eat something cause it's delicious. Like, you know, my mom made my delicious, her, my favorite recipe that she makes and, and she left it for me and you know, I'm not hungry, but I just want to eat a piece of that pie right now or whatever it is, you know? And, and that's fine, you know, because food is fuel, but at the same time, we can't deny that food can also bring us a little bit of joy because of, you know, maybe we associate it with, you know, our childhood or, you know, whatever it is then we can look at other things like a lot of people tend to think, well, it's lunchtime.
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I should, I, I think I need to eat lunch, but it is it, is it really important to eat lunch trainer, you really hungry? And I, I did mention the fact that, that I used to be all about being relying on hunger, but I also, I also personally like to try to stick within a similar timeframe of my meals because, you know, circadian rhythms are not only set by her by light they're, they're set by our feeding times. And so if we can have predictability with, with the light, you know, making sure that we're not getting a bunch of blue light at night, making sure that we're getting really bright light in the morning. And then we also have a pretty regular eating schedule. That's going to help us, you know, on our bodies, we're going to be more rested.
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We're going to burn more fat. But now mindful eating is just where you're just asking yourself a few questions. Like, you know, why is it do I think that I need to eat right now? And you know, chances are, if you're honest with yourself, you, you can kind of find out like, Oh, I just, wasn't thinking, you know, a lot of the time when with me this year, what ended up happening is became a habit. You know, it became a habit where, you know, especially I was doing a cut, what a joke. I was doing a cut. And the, the last, I looked better a month out than I did at the end of the cut, because the last month I was just so stressed that I was, I was just trying not to gain weight.
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You know, I was consistently going over my, my macros, like three, 400, sometimes 500 calories or more sometimes. And so I think that's, that's where it starts. I don't think we needed to come at it with, with an attitude of, of restriction because right. You know, we're, we're going to be fighting ourselves. And so you got to give yourself grace, but, but at some point you have to decide, what's, what's really important. Like this one little, whatever it is, is it really gonna bring you the joy or whatever it is that you think you're going to get out of it? Or are you still going to feel just fine, not eating that wake up tomorrow and probably feel much better tomorrow than you would have and may be physically and maybe physically, but it's probably going to be mentally more than anything when we say no, we get stronger grits thing.
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No. And when we say, yes, we get weaker at saying no. And so like that, if that's that alone could be something that you say, look, just say no to yourself this time, because the minute you open it up to, to do something where it's kind of like you're quitting, it makes it so much easier to quit next time. And then you become habitual. And like I said, when it becomes a habit, you don't even, you're like, my wife always says like, she's like, she's like, you know, you don't think sometimes you'll just eat a whole block of cheese or something and you'll be like, what happened? How long was I out? You know, like, you know,
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Yeah. Right. Yeah. I mean, I'll tell you, what's gotten me in good habits is, is, cause I'm sore. I could be, this could have been the same way. Some as far as eating, like after you're done eating, you want to sort of close the kitchen. I always like pick a time that I want to cut off and be done. And a lot of times what I'll do is I'll go for a walk or, you know, some type of distraction, even just like a hot tea or something, maybe like a peppermint tea or, you know, something that'll just sort of quench that, you know, maybe you want to have that snack, but you're, you're not, you know what, maybe just make some tea and you'll realize after you're done drinking that cup of tea that like you really weren't hungry.
1 (24m 41s):
Yeah. And Rhonda Patrick shared a study recently about just how hard it is to remove thoughts from your bring, you know, you can't remove a thought, so you gotta replace it with a different thought. And so, you know, what, what you're doing is you're replacing these things with, with different thoughts, different habits. And so maybe at first it, it does have to be something where you have like some sort of, kind of handholding with yourself where you're like, okay, what am I doing? What's my, what's my strategy for when this happens. The first thing of course is pay attention. If you're not paying attention, you're going to, Oh crap.
1 (25m 21s):
Here I go again. I did it again. You know, all of a sudden, you know, I ate all of it. No, wait, how did that happen? You know, so, you know, if you can, if you can say, look, I, I, you know, I really want this. I really want to eat this, but you know what, I'm going to do this instead because instead of giving into a desire, that's, that's temporary. I'm going to be building towards something that actually helps me in the long run. And that's going to bring me a different type of satisfaction. That's deeper.
0 (25m 53s):
Right. That's part of the reason why I like fasting that too.
1 (25m 58s):
You give yourself more leeway. Yeah.
0 (26m 0s):
Like just, just the, the mere fact of abstaining from food for awhile. Not only lets your body heal, but like it just puts you in this position of power and control as opposed to a lot of times with people they're controlled by their hunger cues or by certain foods. And you know, it's not, I'm not saying, you know, it's not a black and white thing and it's not that easy. Some people who've never done any type of fasting, but you can ease your way into it. And you'll start to realize that these hunger pains, they come and go and, and eventually like you talked about, you sort of start having eating mindfully and especially if you're only having one meal a day or two meals a day, you want to really make sure that have a good nutrient dense meal.
1 (26m 46s):
Yeah. And, and what did you say about the, you said something about the fast thing that I thought was really, really good. You're in a position of control and easing into it. Right. Totally forgot what it was, but either way, I think, I think you're right about that. Like, Oh, the hunger pangs, you mentioned hungry. And I wanted to, I wanted to talk about that because like people feel hunger pangs when they're doing like an extended fast, or maybe if they're doing like maybe like their first 16 or 18 hour fast, maybe they, they are coming from a higher carb diet and they might feel a little bit of hypoglycemia, but like for the most part, like they're not even hunger, pangs.
1 (27m 32s):
They're just like cravings, you know, they're not real hunger. And so one thing that you can also ask yourself, Danny, I'm going to say Danny, just because I haven't been doing it, it's been like a good couple of weeks that I've been kind of solid, but, but yeah, just one of the things that you can do is just be like, are you, are you hungry? Is this hunger cravings? You know, just kind of ask yourself that that's a, that's a good way to kind of get around it.
0 (27m 58s):
Yeah. Yeah. And maybe instead of getting, when you get that hunger pain. Cause I remember back years ago, I used to just grab like some, a bar or, you know, I remember, I think, I think I overdosed on kind bars at one point in my life.
1 (28m 11s):
Oh man, the kind bars
0 (28m 14s):
I don't, I don't need them anymore.
1 (28m 15s):
Veggie friendly bar. Yeah. The vegetarians love it. I have, I had a vegetarian friend who I used to work with at the, that when I was a medical device rep and she, whenever we were at the office, like doing stuff at the home office, they would have a ton of kind bars and she used to just be grabbing them and taking them home.
0 (28m 33s):
So those things can be addicting. Yeah. Yeah. But I remember I used to get like these inkling of hunger and I would just grab for some type of bar and you know, and I think what's good is first just have a glass of water. I think like a lot of times you're dehydrated and you put some sea salt in there, get some electrolytes and minerals and things like that. What, what's your muscle building program right now for you and, and for your clients? I, I've gone through a bit of a transition for myself. I've been doing traditional lifting for like over 20 years, but I'm curious to know what, what's your weekly routine like as far as lifting.
1 (29m 16s):
Yeah. I've, I've gone through a pretty big transition in the last three years because, you know, I went from being, you, you know, more of an athlete type of training, so more focused on power efficiency, you know, moving with force, moving with, with violence and speed and all that to, to, you know, learning a lot from my buddy Ben Burkowski who, you know, really taught me a lot about building muscle, you know, as, as an end all be all where I was always focused on building muscle, but really I was focused more than anything on building strength and power and speed. Right. So, so that was a big transition because whereas before, you know, I had, you know, deadlifted 700 on stage on, on, you know, on a power thing stage, you know, one of the first, I think the first workout that I ever did with Ben, we were doing deadlifts with 500 pounds and we were doing five second negatives and it was the most terrible thing I had ever done.
1 (30m 16s):
I had never done a slow negative on a deadlift before I would always drop the weight. So yeah, it was, it's a lot more now it's a lot more focused on trying to become as inefficient as possible. So I, I focus on quality over quantity for sure. Yeah. Possible efficient Ashley inefficient, inefficient. Okay. Yeah. Inefficient, because what I want is I want to create like a longer, a longer lever, for example. So, you know, let's say if I'm doing, you know, a lateral race, you know, your typical person, if they're just kind of mindlessly doing a lateral raise, they're just going to lift it up. Now, what I'm trying to do is I'm trying to create length.
1 (30m 58s):
I'm trying to lengthen that lever out as long as possible. So I'll focus on, instead of just bringing it up, I'm trying to reach out as much as possible and I'm trying to create distance. And so I focus now a lot more on what is the function of the muscle and how does my anatomy work? Because we all have like slight variations in our anatomy. So if I understand that my origin or my insertion of my Peck, you know, my, my, my pecs job is to, is to bring the origin to the insertion, you know, connect it. That's, that's what the, when it contracts, that's what it's supposed to do. Then I can kind of, I can do different angles and I can see the fibers, how they move.
1 (31m 39s):
And then I can, I can kind of design exercises that, that work perfectly for that. And that's important because you may see people online telling you like, this is the best glute builder, or this is the best quad builder. And that's just not accurate because it may be the best quad builder for a group of people. But I may be terrible for another group of people like you, you, you're not accounting for the length of the person's femurs. You're not accounting for any of these anatomical differences. So I'm a big believer in what Ben says, SSI. So it's basically set up for your anatomy. The first thing is whatever exercise you're doing, you set up for it for yourself, you know, kind of customize for yourself. Like, so like for me, I won't really go higher than 30 degrees on a, on a main line for my incline bench.
1 (32m 23s):
Cause I know that for me, it works best 30 degrees, 45 too much then stabilize. You want to make sure that the joint, the joint or joints connected to the muscle that you're trying to really be contract are as stable as possible. If something's, then you're not contracting that muscle to the best of its ability. And then the last thing is the eye, which is initiating the movement the right way. And so what that does is it gives you the best possible muscle contraction at every length of the contraction. You know, all of us, I think when we, when we learn how our muscles work, how our bodies work, we, we know how to contract our muscles in the shortened position.
1 (33m 5s):
Everybody knows how to flex their bicep, flex their quad, you know, flex the cab. But how do I flex my bicep when my arms straight, you know, and those little things, learning those little things and learning how to execute exercises properly with the idea of muscle contraction being the number one goal is actually what has allowed me at 39, you know, with testosterone, probably dropping a little bit by this age with just everything else, being a family, man, owning two businesses, you know, all these things. They, they, they kind of wear on you and I look at videos even from 2017.
1 (33m 49s):
I'm like, man, it's, I don't know if I could do that volume. I used to do. I had to know, and, but I can get a little, a lot of quality, just even with much less volume because of my execution. And so what, I've, what I've been focusing on since after we had our first fitness retreat, which was, which came out awesome in October, can't believe we got it done. You know, in, in this year of all years, we were in the hard rock, Riviera Maya, and Tulu Mexico was, it was a blast after that. I, you know, my wife joked around and said, you know, your, your, your arms are too big. You need to work on your shoulders. And I, you know, I, I said, shut up, but you know, she was right.
1 (34m 30s):
She was right though. I was like, I wanted to focus on my shoulders. So I I've written so many programs for people. I love writing programs, program design is like one of my favorite things to do. And so I decided, you know what, I've never really created a program for myself that that's specifically aimed at bringing up one muscle. I want one body part. And so I created this shoulder and lap kind of focused program. It was based on a 14 day rotation where I looked at all of the muscles that, that were like the main priorities and I, and I listed them, you know, in order of priority. And then, then I said to myself, how many times do I want to train each of these muscles?
1 (35m 13s):
And it turned out that I, I, I felt like I could train in a 14 day period if I did it right. I could train my shoulders five times because I would be able to do three of those days were actual shoulder focus days. But two of them were like, you know, the shoulders were, were just some ancillary exercises to get a little bit more volume. Yeah. So I, I, it, what'd you say
0 (35m 38s):
Now, I'm just gonna say, it's interesting. I like talking to people who've been lifting for a while, like myself, because you always got to try to find ways to sort of keep, keep you stimulated, I guess. And yeah, yeah, yeah. It's
1 (35m 52s):
Boring, man. Everybody gets bored. And like, that's why I think some people like, I, I, I don't care. I have, I've had clients who have, who have hired me just to learn what I'm doing with my clients they could do with their clients. And I don't mind that one bit, you know, like I think I wrote an article. I think my, I think it was my first online article that I wrote in 2006. It came out in. You remember? I think it's still out there as a elite FTS system. That's that? Website's still Oh yeah. And if you, if you search for it, it's called no, idea's original. And it was about my first year as a strength and conditioning coach. And, and I talked about how, you know, in strength and conditioning, we, we all, we all steal from each other and it's cool.
1 (36m 38s):
It's totally cool. Like we steal from each other as long as you're giving people credit. You know, if you're, if you're, if you're, you know, creating a program that it's, it's like heavily based on conjugate, you better just mention Louie Simmons, you know, you can't, you can't not give homage to Louie Simmons, which by the way, I have a lot of his, even though I don't really train that way much at all, lately for, for almost a decade, I have his, all his articles bound, printed and bound in, in my closet here. But yeah, so I, once I did this, the shoulder one and I, and I found that it was really, really working well as a thought exercise. I said, what would, what would it look like if I created one for chests?
1 (37m 20s):
And I actually had one of my clients who wanted to build his chest and his quads a little bit. So I created a chest and quads one, and then I did a glute focused one. And then I did a, an arms focused one. And it was just really fun because you know, what you want to do is the threading that needle is keeping the volume with everything else, adequate to kind of maintain that muscle, but not too high. So that you're burnt out. You know, I think what most people through they think more is better. It's like that what's the, the Dunning Kruger effect. You know what that is when you, when you learn a little bit about something, you kind of think, you know, all about it.
1 (37m 60s):
And then when you learn the more you learn, the more you realize how little, you know, and still most people, like they kind of get the gist of like, you know, weight and lifting and stuff. And, and maybe there's someone who says, you know, I want to do my first triathlon, but I don't want to lose my muscle. So I'm going to keep doing my bodybuilding program. And then I'm gonna incorporate the cardio stuff from the triathlon program. And then three months later, they're wrecked in some way or another either, you know, a chronic injury or a devastating injury. And that's why like, it's important. And especially if you're going to be mixing, like know, like concurrent training, like strength training with, with endurance, it's important to find, you know, a good coach that can, that can create a program that accounts for everything.
1 (38m 46s):
Cause I guarantee you, if you're working with your power lifting coach and you know, he's got you on, in a power to think program, and then you, you bought some online program to get you ready for your first half marathon. And, you know, you throw that in and you're not really telling your, your, your powerlifting coach, your powerlifting coach is not going to like that because when he wrote that program, he didn't think that you were going to be writing running nine mile runs on Saturdays, you know, like,
0 (39m 13s):
So a theme that's come up, I've interviewed Brad Kearns and Oh, I love bread. Yeah. Brad and, and Dr. Ted Naiman and, you know, these micro workouts, they keep coming up in these interviews where like, I think the old school approach would be like, let's just burn out and just be sore for days, but really you don't need to do that to get effective results
1 (39m 40s):
That stimulus, see, I just need a little bit of stimulus,
0 (39m 42s):
A little bit of stimulus. And, you know, I've actually been using Robert just interviewed Dr. Jay Quish the X three bar, the X three. Yeah. And, and like, I've always just done traditional lifting my whole life. And I started doing it over the quarantine. Cause I just wanted something that I could do at home more. And gosh, like I just had a DEXA scan. I just did a podcast on this where I just talked about it because not that I didn't want to sit and talk about myself, but I thought it was cool results. You know, I got, I put on like five pounds of muscle just from doing that. So I've just,
1 (40m 16s):
I'm doing the X bar X three bar. Wow. Yeah.
0 (40m 19s):
Well, yeah. I mean it, well, I say it and I say it's a combination of that and that implementing quality, protein really healthy as well. Cause I wasn't, I don't feel, I think my body wasn't getting enough protein for how active I was for awhile. And I think adding in the quality meats and then, yeah, and then the extra, like my, my legs, my glutes, like anyways. Yeah. Awesome.
1 (40m 44s):
Well, I, I, I I've, I've been, this is one that I've been wrestling with for almost a month now because I like 20, 21 is very, very important to me. I know it's just another calendar day on the calendar when January 1st comes, but you know, I have a lot of big goals and you know, I still haven't done it. And I got a few more days to do finish up my, my yearly review and my planning for next year. And hopefully I'll be done with that by the 30th. But one of the big holdups for me has been this internal battle though that I've been having, because I stopped training jujitsu, like probably March of this year, I started in December of 2018 and, and I was getting into a rhythm.
1 (41m 35s):
I was, I was learning from specifically from someone that was helping me take my game to another level who was a black belt and who, who was similar to me because he's big, you know? And, and, and anybody who does jujitsu will tell you that that being big is a huge disadvantage at first because you, you tend to always rely on your strength. Right. You know, it's, it's what held me back from, you know, ever becoming the biggest Olympic weightlifter because, you know, I, I power cleaned and jerked like three 15 before I learned how to clean and jerk because I was, you know, I was clean and jerking in college and we were all like muscle muscle cleaning, you know, muscle cleaning them and, you know, muscle snatching everything.
1 (42m 18s):
And I guess that's okay because, you know, we need those big traps and rhomboids huge and everything anyways. But it's that strength that wasn't in my way. And, and you would look at someone like my wife who didn't have that strength in her form was flawless. So I I've had this idea of being capable, you know, like it's, you know, it's why I got out the concealed carry. It's why I taught my son recently, might my oldest knows how to shoot a shotgun, a rifle handgun. He shot like 95 rounds the other day, shut out a 22, a few nine millimeters to 20 to 22 rifle as well.
1 (42m 58s):
And now my, my dad just gave him a for Christmas, his 40 year old semi-automatic 22 rifle with, you know, a 30 round magazine. So I want my boys to be capable. That's why my boys have never stopped jujitsu. And to me, I want to do jujitsu again, but it's like this, this battle between jiu-jitsu and lifting, because lifting brings me joy. And, and, but does, does lifting bring me joy or is it just because I know it does bring me joy, but is it, is it because I just I'm really good at it. You know, it's, it's pretty much .
0 (43m 39s):
Yeah. I was just sorry to interrupt you, but doing both, you know, it's interesting you say jujitsu. Cause I I've been in Moya Thai for a long time and all more ties. Great too. I love my tie. Yeah. So maybe that's what you do get to go do, stand up, start doing standup and then you can keep lifting.
1 (43m 56s):
I did well, I did. I, so when I was a strength and conditioning coach, there was a multitask school, like within walking distance. And I found myself half halfway through my, my second year there and I was, I just started taking a class or two and then it got to a point where I was taking two classes a day, you know, one in the morning, one at night. And it just was like, just, it got to a point. I remember my shins were so well conditioned. And then I remember back when I was still not sober, cause I've been sober for eight years. One of the last times I got drunk with my friends. We had like a 1:00 AM more Thai fight. Like buddy, we're going blow for blow. Like, you know, just kicking each other's legs. Like, and I woke up the next stay and it was just the worst pain ever in my shins, you know?
1 (44m 42s):
But like what, what the problem is is that when you, like, when you love lifting, like the way I love the thing, you tend to put the new thing and try to work that around your lifting schedule. And that, that doesn't work well because when it's, when it's something where you need to have a lot of skill acquisition, you're, you're going to have to at least do it like three days a week, three to four days a week. And it's a sacrifice. Yeah. You got to sacrifice one. And you know, if you're telling me that and I, and I can almost, I can guarantee you, I gotta talk to Dr. because I know he's like reached out to me a few times and, and I really need to talk to him because I, if you're telling me that that's something that, that can preserve some muscle on me.
1 (45m 33s):
And, and, and you know, if they're short workouts, I already have my pull-up bar, my rower, my a bunch of bands. I got a TRX system. I got some, a few dumbbells in my, and I got a slam ball. I got a few decent things in the garage already. And then pair that with the fact that crunch don't get me wrong. I love, I love crunch because they've been, they've been pretty darn good. Like throughout all this stuff, you know, when, when we live in Florida and Florida, you know, they say that we're crazy and we're all dying. And we're like, Oh, you have a word. Gyms have been open since may. And you're not telling the truth. You can go ahead and say, we're dying. It's just part of Florida.
1 (46m 14s):
I live in Tampa. I grew up in Miami, but, but we live in Tampa. And, and so now all of a sudden, I mean our, our, our, our governors, we call them GE scientists, you know, he's DeSantis, but we call them GI scientists. We think he's a G he he's like, look, there's no more lockdowns stop with this BS, you know, like stop doing this. But the companies are the ones who are really, really continuing to say, you know, you need to do this. You need to do that. So crunch says, now, Hey, you guys are going to need to be wearing a mask into the gym, and then you can take it off when you walk in. And I have a problem with that. I'm not going to do it. So I said, you know, my, I was kind of sick last week.
1 (46m 55s):
I felt like terrible. Out of nowhere, it felt like I had a fever, body aches. And one of my other guys that I just went hunting with at Roberts, Brandon, he was feeling the same thing. And I know it's not COVID cause I had it in August. So, you know, I, I was, I wasn't able to go to the gym, but my wife went to the gym and she said, if my husband finds out about this, we're going to cancel. He's not going to like this one bit. So you better put something in the file and tell no one to even ask us. So maybe this, maybe this kills like three birds with one stone. Just, I already decided that it was either going to be January or March. I might, I just wait until March and then start back up with you Jitsu and, and kind of rearranged my, my trainings
0 (47m 35s):
Schedule. Yeah. Yeah. No, it's, it's been good. The x-ray has definitely helped me out. And I only do like not, yeah, like it was just one set. I got, I've been able to increase my volume throughout the week and everything and yeah.
1 (47m 49s):
Is it, is it high intensity training? So are you doing like training to failure type stuff?
0 (47m 53s):
Yeah. Yeah. Okay. His, his theory is one set to failure in different ranges. You start full range and you slowly do. Yeah. You pretty much just, yeah. So I'm curious a couple more things, your morning ritual. I'm a big morning ritual guy. Maybe give some tips out there or what is your typical morning ritual? Like,
1 (48m 15s):
I love this. I love, this is one of my favorite subjects, because I think if people can just create a good morning ritual, it's like what I've done by 7:00 AM, right? Yeah. It really is. Man. I really, my wife used to never understand like why I would wake up at 4:00 AM back then it was 4:00 AM. Cause I was, I was a medical device rep for, for almost a decade after I got out of strength and conditioning. And then until I quit and came back into it and like, so I wake up this morning. It was five know I already told you that my or four 30, actually my, my wife, it was four 30. And it's kind of like you wake up immediately when I wake up my, my sauna's right next to my bed.
1 (48m 55s):
So I turn on the sauna, go to the bathroom, wash my face, weigh myself. I'm not doing it this week, but starting next week, I'll get back into doing this, which is I, I like to check my, my blood sugar, my ketones. And I'll definitely be doing that the first month of January alone, at least because I wanna, I want to just see where my bet my metabolic health is because I haven't been tracking anything. And then I go straight to my, I have this big area rug in my living room, and this is straight out of Brad's book. You know, Brad was, has been talking about his, his morning, like little movement series that he does.
1 (49m 35s):
And I I've taken a lot of the ones that, that he does and, and incorporated them. And then kind of brought in some of my own. It's about 10 minutes of dynamic warm-up type stuff. And the whole time I'm listening to this really good YouTube station called soak stream, all it does is it plays me like Bible verses. And so it's kind of like affirmations, but with Bible verses and still, when I'm done with that, by then the, the, and the, and I also have to brew the coffee very important, unless my, until my wife beats me to it, which, you know, I try not to let her beat me to it. Cause then she's like, you didn't blew the coffee. I had to prove it. So I try to brew the coffee cause I've been brewing her coffee for years.
1 (50m 17s):
And then I go straight to the sauna, 20 minutes in the sauna, I'm doing guided meditation, guided prayers and just kind of chilling out in the sauna. Then from the sauna directly to the shower, walk to the shower, take a, a cold shower for about a minute. And that alone that's before I even get into my planning and all that stuff, that alone, that takes about 40 minutes, that alone will have you feeling like a million bucks. You know, you've got some blood flow, you loosened up your back, you know, you stretch your hip, flexors out a little bit, all those things. And then, then the next thing is I, I, I usually spend about two hours planning my week on Sundays, but you know, with the nature of our business, like you have people booking consults all the time, and then you got to wake up that morning and see like, if there's anybody new on the schedule who put themselves on your calendar and then just kind of like,
0 (51m 14s):
What'd you say, I was just gonna say, that's a, that's a great morning routine. It, it really sets up the rest of your day. You know, you gotta, you gotta sweat in, you took did some, you know, cold thermogenesis, you know, a little cold therapy, a little meditation. What else did you say? Ah,
1 (51m 33s):
Some more for me, just from the more hormesis from that, from the heat, from the sauna too. Right, right. And just, you know, so I know sauna on top of all of the, you've probably seen all this stuff from your Elkin and the, the finish he's a cardiologist and a PhD and he's done two major studies. The first one was, was mainly focused on cardiac outcomes. And then the second one was, was based on brain, you know, and, and Alzheimer's and cognitive stuff. Fin, look, those two things alone, the fact that you you'll live longer and they've even with, you know, normalizing and kind of standardizing for different lifestyles, sauna helps you live longer.
1 (52m 18s):</>
And so I actually told my dad before he left us today, like, you need to, this is the routine that I want you to do. And I had, I kind of walked him through his routine that I wanted him to do.
2 (52m 27s):
Oh, I bet. Yeah. You gotta get yourself a cold plunge. Like
0 (52m 30s):
Brad, has you got to get yourself a, a ton?
2 (52m 33s):
I want to, yeah. I want to, man, I don't, I'm going, I'm moving soon.
0 (52m 38s):
I'm going to get one because I am, I, I am putting a sauna in there, infrared sauna, and I want to get, you know, a cold tub. So I will be getting one, but I, for right now I just fill up a regular tub and it usually gets, you know, pretty, you know, well, Chicago I'm in Chicago, so we have cold winters and that yeah. So, but right there alone, just jumping in the cold right away. I mean, who needs coffee, right?
2 (53m 4s):
Yeah, exactly. Man, exactly. People don't understand,
1 (53m 7s):
Like just how and, and, and Mike made a really good point, Mike mudsill because, you know, we were all hunting together. We didn't know. He didn't know he had COVID we didn't know he had COVID neither of us cared by the way, because we just, none of us are really concerned for ourselves. You know, we're concerned for others if we we're walking around and not knowing. And that's why when I got COVID, I, you know, I self isolated, not just 10 days from, from my first symptom, I isolated 10 days for my positive tests, just because I was, you know, I was afraid that, you know, I would spread it to someone, but Mike says that the another reason why these, these little biohacks are great is because they provide us with feedback.
1 (53m 50s):
And one of the first things he noticed before he even knew he had COVID at, at the, at the time he started to get some sniffles and he thought it was the cold was just how impossible it was to do his, his cold plunge, you know, like it was just almost impossible. His body couldn't handle it. And he also couldn't hold his breath for, for more than 30 seconds doing his Wim Hoff stuff. Right. And so that's another thing that we can use these things for as, as some biofeedback to let us know how things are going on top of the, of course, the HRV, like as far as, you know, the HRV stuff. Like I, I noticed when my temperature was up, you know, this last week I was able to see the, I went up as high as one Oh four on the, on the worst day.
1 (54m 40s):
And, and I, and I will be able to see that at every night, which is, which is really helpful, man. You know, it's really good to, to have all these little feedback and, and, and I think people should understand, like, one of the reasons why we do these experiments is also because of what we learn about our bodies. And then we can say, Oh, so when this happens, maybe I shouldn't do that. You know, that hit workout that day. You know, maybe I should do something more like some walking or a light row or something like that. So, yeah.
0 (55m 9s):
Right. Because recovery is just as important is as important as the workout itself, you know? Absolutely. Well, I wanted to ask, I asked this question to all my guests as sort of a closing question, what, what would be, what would be a tip you'd give someone, you know, maybe their mid forties and fifties middle-aged and, and they're just, you know, they want to get their body back to what it was, maybe five, 10, 15 years ago. What would be a one tip you'd give them,
1 (55m 38s):
I would say, ask yourself how far you're willing to go. Like, like start thinking of all the situations that, that you think that, that may happen, you know, would you be, would you be willing to say no to that, that social engagement, because it's not going to be conducive. And would you be willing to do that consistently for awhile? Because if it's taken you, let's say five, 10 years to get to where you are. You know, th this is going to be a long haul. This is going to be something that it's, it's going to be long and it's, and it's going to feel at times, especially if you're doing it right. And you're training hard and you're, you're staying focused.
1 (56m 18s):
It's going to feel like it's taken too long and it, and it's, and it should end and, and, and, you know, sick of it. And when am I, and when is this going to happen? And that's when you need to think of like, focus on the daily tasks, the daily, you know, the daily process, because, you know, one of the reasons why I love stoicism is one of the aspects of stoicism is they talk about your will and your will is not like your will to say no to things. It's your will to keep going. It's your will to say, I'm going to continue to do what I think is the right thing. And what I think is the best course with no regard to when it's going to end, when I'm going to hit that goal.
1 (57m 1s):
And even before that, I would back up and say, you have to make a true decision. Like you have to make a real decision, because a lot of people say, you know, I want my body back, but it's not. It's really just the emotion, you know, it's, it's not like you got to put thought into it. You gotta like, make it as ugly as it's going to be like, say like, look, it's going to think of like the worst parts of it, and then ask yourself, are you willing to do that? And if you are, then I think you're, you're, you're on a much better start. Like, you have to understand, like, you know, if you want your best body, maybe it takes a little bit longer. Cause maybe you also have been a crappy husband because you've been focusing on your career and your, your relationships have suffered and your body has suffered.
1 (57m 47s):
So maybe you're going to have to split those because you don't want to also let that relationship get any worse. You want to work on both of those, you know? So yeah, those that's, that's a really good one, man. Especially at that age, just understanding like certain things, like, you know, getting your digestion in check, you know, you have to look at it from every angle, like make sure that you might need a digestive enzyme for awhile because you're not assimilating your food. And you'd be surprised. You know, how, how well just taking a good digestive enzyme makes you feel your energy's better. You know, you're absorbing the food better. You may not be as hungry. You may find that you don't need to eat as much because you're actually taking what you're eating and assimilating it better.
0 (58m 31s):
No, I like that. I mean, there, you know, like you mentioned focused on the process, right? And I think people can get overwhelmed, but if you sort of take it day by day, just do a little bit every day, you know, then eventually obviously if it, if it, if it's 10 years, you've been, let's say not where you want to be. It's going to take, like you mentioned, it's going to take time. It doesn't happen overnight. But if you focus on the process, maybe get yourself a coach like Danny have,
1 (58m 57s):
And I will say one thing, one more thing. You want them, you want to be, you want to make sure you're tracking different points. Don't get stuck on body weight. Do you know the occasional skinfold caliper? Do your weekly progress, pics take measurements because you know, the other thing that happens is like people quit, you know, and people quit because their feelings are hurt. And P that people's feelings are because they feel like they're not making progress. And so if you see, if you do like a way in sheet and you see that, you know, your weight has been stagnant for weeks, but then you look on the next tab on your Excel and that's your, like, that's where you put your progress pics.
1 (59m 38s):
You're like, damn man, like, look, my, my, my belly fats a little bit less this week, or like, you know, I got, I may not have lost anything or I lost the pound, but like, it's obvious that my face is thinner this week. So I need to, I need to celebrate those wins.
0 (59m 51s):
Yeah. Celebrate the small wins. And like you said, tracking, it is important because like I did that DEXA scan, which gives you more than just body fat. Yeah. Yeah. More than just body fat percentage and like bone mass. But you know, it also gave me, you know, how much muscle I put on how much fat I lost. And like I put on three pounds. So if someone that didn't get a DEXA scan, then they look at that and be like, Oh, you put on three pounds. But, but yeah, but I put on five pounds of muscle and lost two pounds of fat. So I was like, Oh, that's good. Yeah.
1 (1h 0m 20s):
It's good. Body comp changes. Yeah. Let me tell you, I had, I had, when I did the thing with Robert, this was, this was crazy. I did with DEXA too. I started at 11.4. My last one, I quit at 6.5. I was like, you know what? 6.5 is 6.5, dude. I had lost 14 pounds,
0 (1h 0m 41s):
Fairly 14, 14, just 14 pounds in general, right? Yeah. Your body fat percentage.
1 (1h 0m 46s):
Well, my body fat and happy. Right. Because I had that, that massive swing, like I lost a ton of fat, but then I also gained some lean mass, which let's say it said that I had gained like six pounds of lean mass over a four month period. That, that translates probably into like a pound of muscle, you know, because it's water, it's, it's connective tissue. It's other stuff. So, but still like, I was able to put a pound of muscle on, in a deficit. Right. It's not supposed to
0 (1h 1m 14s):
Happen. Right.
1 (1h 1m 17s):
That's what happens a lot of the time with these higher protein diets, you know, they're, they're really good at sparing muscle,
0 (1h 1m 22s):
Even when you're in a deficit. Yeah. No. Yeah. So you want to make sure you sort of look at everything, not just, don't just weigh yourself. I think it's good to do something like, especially in the beginning of the year, coming up, diversify
1 (1h 1m 34s):
What you're tracking. So you're not discouraged
0 (1h 1m 36s):
For sure. Yeah. I liked that. Well, this was great. We could obviously talk for a long time, but, but we'll, we'll leave it with that. We got a lot of good information. Danny people can find you your website. Right. Is that fast? Yeah.
1 (1h 1m 50s):
Yeah. So we got the FA fueled.family. That's where the podcast is. And then if, if you want to catch me on Instagram, it's Danny Vega dot M S
0 (1h 1m 60s):
Yes. Perfect. All right, Danny, keep up the good work. Thanks for coming on.
1 (1h 2m 7s):
Thanks for having me, brother. Yep.
0 (1h 2m 11s):
Thanks for listening to the get lean eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the
3 (1h 2m 20s):
Show notes@briangrin.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. That's looking to get their body back to what it once was. Thanks again, and have a great day.
