These Hacks Will Save Your Life
The Jay Ferruggia Show
Jay Ferruggia
4.9 • 1.6K Ratings
🗓️ 8 March 2024
⏱️ 29 minutes
🧾️ Download transcript
Summary
Today I'm sharing a simple method that will help you become your most elite self.
Have more confidence.
Get the body you want.
Make more money.
Be more charismatic.
... And you can get started in less than 5 minutes.
- The sleep optimization checklist. [0:38]
- The most motivating book I've ever read. [5:05]
- When should you do fasted cardio? [6:51]
- The most effective hamstring exercise you can do. [7:55]
- How to become your most elite self. [12:31]
- The only way to train as a hardgainer. [21:16]
- 12,000 steps a day: one long walk or several short walks? [27:03]
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Transcript
Click on a timestamp to play from that location
| 0:15.0 | What's up everybody? Welcome to Renegade Radio. I'm Jay Ferruja here to help you unleash your strongest self so that you can dominate your path. |
| 0:16.4 | We have a Q&A episode today. |
| 0:18.4 | I post on my Instagram stories once a week asking you guys questions and then I jump behind the mic here and answer |
| 0:24.7 | them a few days later and I also answer them on my Instagram so just make sure |
| 0:27.9 | you're following me at J Faruja on Instagram check my stories for that. And let us get right to the questions. How do I optimize |
| 0:39.9 | my sleep since I do everything right and it's still totally out of whack. |
| 0:43.6 | Now when you tell you do everything right, let's go through the checklist, right? |
| 0:46.0 | We've covered this a million times, but it is the key. |
| 0:49.3 | Sleep optimizes everything. |
| 0:51.9 | Your immune health, your brain health, |
| 0:54.0 | your, you know, your gut health, I mean, |
| 0:56.0 | your strength, your size, your fat loss, |
| 0:58.0 | everything is impacted by sleep. |
| 1:00.0 | The more high quality sleep you get, |
| 1:02.0 | the better everything is going to be. so let's make sure that you are |
| 1:05.0 | Doing everything right make sure you're getting a sun first thing in the morning when you wake up get outside get sunlight if it's sunny out, 10 minutes is fine. If it's cloudy out, 20 minutes |
| 1:16.1 | is going to be better. But get whatever you can, okay? If sleep is horrible for you right now, |
| 1:21.8 | then prioritize getting that 20 minutes. |
| 1:24.0 | Don't say I don't have the time, |
| 1:25.4 | because sleep controls and impacts everything |
| 1:28.6 | so you really need to make the time for it. |
| 1:31.1 | You know, a lot of people say, for example, I don't have time to meditate and Russell Simmons has a |
... |
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