Staying Alive with Jon Gabrus & Adam Pally
SmartLess Media
Reload: Trainer Tips & Sauna Dips (w/ Ryan Stanger)
March 19, 2026
Episode Overview
In this "Reload" episode, hosts Jon Gabrus and Adam Pally revisit their lively, insight-packed health and wellness conversation with comedian and personal trainer Ryan Stanger. Also featuring Jason Bateman and Sean Hayes, the show blends practical fitness advice, real talk about routines, and lots of irreverent humor. The group explores topics from saunas and hyperbaric chambers to effective workout structures and approachable health habits, with a focus on making wellness less intimidating and more accessible.
Key Discussion Points & Insights
1. Ryan Stanger’s Health Philosophy & Experimentation
[08:05, 08:12 – 09:00]
- Ryan shares that he's open to trying everything in the wellness sphere (“Fucking everything. Everything that'll come up on this show. I've done it. I've tried it. I'm either doing it now or I've abandoned.” – Stanger, 08:12).
- He’s often the first point of contact for friends when they hear about a new health trend.
- Recent experiments: 100 consecutive sessions in a hyperbaric oxygen chamber.
2. Hyperbaric Chamber Therapy
[10:08 – 15:00]
- Types of chambers and their medical use; some are submarine-sized for group sessions (UCLA reference).
- Used for increasing oxygen absorption, healing injuries, post-surgical recovery, diabetic wounds, and sometimes by athletes for muscle regeneration.
- Stanger clarifies the pressure/oxygen process, potential risks and safety — e.g., no electronics or sparks while on pure O₂ ("If you're taking Pure O2 in, they don't let you because if you have one little spark...right" – Stanger, 15:17).
- LeBron James & other elites' use: sometimes overnight, more often for short, intense sessions.
3. Sauna Routine & Benefits
[15:49 – 24:01]
- Ryan’s been doing daily barrel sauna for 10 years; his is a traditional dry sauna at home.
- Practical tips: look for authentic wood (Canadian red cedar) and quality heaters to avoid toxins.
- Cites pivotal Finnish study on daily sauna use (men 42–65, over 20 years) showing a 60% reduction in “all-cause mortality” (“Crazy numbers like a 60% drop in all cause mortality.” – Stanger, 19:55).
- Health impacts: possible reduction in Alzheimer's risk, improved cardiovascular function, shortened duration/severity of respiratory illnesses.
- Anecdotal and observed effects: boosts heat tolerance, shortens illness when used acutely, and may help build a psychological positive association with health routines.
4. Sauna vs. Infrared — Is There a Difference?
[20:24]
- Evidence mainly for traditional saunas, but Stanger speculates the sweating/heat exposure may be the important factor regardless (“It's just the act of sweating, I think so. I mean it's tough to know.” – Stanger, 20:30).
5. Cold Plunge/Cryotherapy
[27:27 – 28:20]
- Stanger occasionally cold plunges but doesn't own one at home; discusses psychological and adaptive benefits (“More psychological than anything” – Stanger, 27:50).
- Describes the appeal of sauna/cold plunge contrast ("contrast therapy”) and how it builds resilience and enjoyment.
6. Being a Personal Trainer & Finding a Good One
[30:07 – 32:41]
- Stanger details the trainer's responsibility: “To both your clients and your kid to like stay in shape...to show them like, this is my job?” – Pally, 30:09
- Looks for certifications, continuing education, and degrees (exercise science, kinesiology) but says chemistry and personal attention matter most.
- Warning sign: “If they don't ask you what your goals are, you probably want to bail.” – Stanger, 32:36
- First session: should include a talk test, functional movement assessment (push, pull, squat) to gauge baseline fitness.
7. Tips for Clients:
[34:19 – 35:25]
- Stanger offers free consult sessions to check mutual fit—chemistry is key.
- Client traits for success: consistency, willingness to show up, openness to assessment.
8. Designing Home Gyms for (Very) Wealthy Clients
[43:12 – 45:32]
- Stanger’s side specialty: home gym design for high-net-worth clients, focusing on custom cold plunges, saunas, and correct flooring ("You put the cheat code in for unlimited budget..." – Stanger, 45:09).
9. Simple, Effective Weekly Health Prescription
[57:25 – 60:54]
- What’s the minimum everyone should be doing?
- Resistance training 1–3x/week: focused on “push, pull, squat” (e.g., chest/military press, row/pull up, back or front squats/lunges) – to counter muscle atrophy (sarcopenia), especially in legs.
- Cardiovascular exercise at least weekly, ideally extended effort HIIT (see below), but anything that gets heart rate up counts.
- “If you can practice good attendance, you’ll always win.” – Stanger, 73:53
10. The Norwegian 4x4 HIIT Protocol
[49:36 – 53:43]
- This interval workout: 10-min warmup, four 4-min segments at 85%+ max HR (each followed by 3-min recovery), plus a cooldown (about 40 min total).
- Benefits: shown to reduce circulating tumor cells, boost brain-derived neurotrophic factor (BDNF), and is easier to stick to than complex routines.
- Does not require expensive classes; works with Peloton, treadmills, rowers, etc.
- "Just do something – anything is better than nothing." – Stanger, re: adjusting if the perfect workout feels overwhelming (73:18).
11. Dietary Guidance
[61:56 – 65:08]
- Prioritize: lean protein, lots of vegetables (especially cruciferous), get enough dietary fiber.
- Berries (esp. blueberries, blackberries) are the best fruits for nutrition.
- Fish oils: recommended, esp. if not eating wild-caught, low-mercury fish.
- On supplements: “Look for third-party lab verification” (as the industry is lightly regulated) – Stanger, 66:50.
12. Attitude & Accessibility
[72:24 – 75:44]
- Stanger emphasizes removing intimidation from fitness: “If you don't feel like going to the gym, but you like doing biceps and it's leg day, fucking get your ass in there and do biceps again. Who gives a fuck as long as you show up?” – Stanger, 72:57
- “Perfect is the enemy of good” & “Anything is better than nothing” are the takeaways.
- Find what you enjoy, minimize friction, and tailor routines to make showing up easy and positive.
13. Notable Quotes & Memorable Moments
- “You’re not a guy who's at the China buffet every night and then going to the sauna during the day.” – Stanger, on self-selecting healthy lifestyles in sauna studies [22:07]
- “Thick thighs save lives." – Bateman, on quadriceps and longevity [58:47]
- “Perfect is the enemy of good.” – Stanger [73:07]
- “If it feels like shit and I hate it, of course you're not gonna exercise, right? Do something else. Find something fun.” – Stanger [75:28]
Key Timestamps
- 08:12 – Ryan discusses his “try everything” approach to health
- 10:08–15:00 – Deep dive into hyperbaric chambers and their medical/athletic uses
- 15:58–24:01 – Stanger’s daily sauna routine and the science behind it
- 27:43–28:20 – Cold plunges and the psychological aspect of wellness
- 30:09–32:41 – Stanger's tips on what makes a good trainer, and how to find one
- 34:19–35:25 – How to be a great client; importance of chemistry
- 43:12–45:32 – Tales from designing “unlimited budget” home gyms
- 49:36–53:43 – Norwegian 4x4 HIIT protocol explained
- 57:25–60:54 – The “bare minimum” health routine for everyone
- 61:56–65:08 – Stanger’s practical approach to healthy eating and supplementation
- 72:24–75:44 – The real secret: Attendance, consistency, and joy over perfection
Tone & Style
- Frank, funny, energetic, sometimes raunchy and always non-judgmental.
- Constant reminders that the advice is not medical and should be tailored to personal enjoyment and sustainability.
Final Takeaways
- Keep it simple: Push-pull-squat, plus some cardio, each week.
- Show up: Consistency trumps “the perfect routine.”
- Find what you enjoy to make healthy habits stick.
- Scientific curiosity: Be open to new ideas but prioritize practices that fit your life.
- Don’t stress if you can’t do it all – just do something.
- Community and laughter matter: Integrating humor and support makes wellness sustainable.
Ryan Stanger on where to find more:
- Action Boys Podcast (with Jon Gabrus)
- Dumbbells Podcast (fun, info-light fitness chats with Aaron McGown)
Notable Quote:
“The most important thing is showing up... if you can practice good attendance, you'll always win.” – Ryan Stanger [73:53]
This episode is a treasure trove of motivation, practical health tips, and encouragement for anyone trying to stay healthy—no matter where you’re starting from.