Podcast Title: Staying Alive with Jon Gabrus & Adam Pally
Episode: Trainer Tips & Sauna Dips (w/ Ryan Stanger)
Release Date: July 3, 2025
Host: SmartLess Media
Guest: Ryan Stanger, Personal Trainer and Fitness Podcaster

Introduction and Guest Welcome (00:00 – 02:16)

The episode kicks off with Jon Gabris and Adam Pally engaging in their signature humorous banter, setting a lighthearted tone. They introduce Ryan Stanger, highlighting his dual expertise in comedy and fitness. Ryan is praised for his authentic approach as a personal trainer who doesn't sell gimmicks or snake oil, which the hosts appreciate amidst an industry often saturated with quick fixes.

Notable Quote:

John Gabris (01:46): "I prefer that because there is, you know, a large part of this industry, as we're learning, is somewhat like snake oil salesman."

Diving into Hyperbaric Chambers (09:36 – 15:03)

Ryan elaborates on his experience with hyperbaric oxygen therapy (HBOT), discussing its uses in medical settings for treating conditions like the bends, diabetic wounds, and even limb regeneration. The conversation touches on the technical aspects of HBOT, including atmospheric pressure and pure oxygen infusion, highlighting its benefits for blood flow and tissue recovery.

Notable Quote:

Ryan Stanger (07:40): "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."

Sauna Usage and Health Benefits (16:53 – 24:56)

Adam shares his decade-long daily sauna routine, emphasizing the traditional dry sauna experience with hot rocks and electric heaters. The discussion references a Finnish study that observed a significant reduction in all-cause mortality among regular sauna users, attributing benefits to factors like improved cardiovascular health and increased blood flow. They explore both the physiological and psychological benefits of regular sauna use, including enhanced heat tolerance and potential respiratory benefits.

Notable Quotes:

Adam Pally (16:53): "What I'm into is sauna. And that's been for the last 10 years. I do it every day. I have a barrel sauna at my house."

Adam Pally (20:50): "It's up as high as 60. I think you can. People should look it up."

Personal Training Insights and Client Relations (30:29 – 43:35)

The conversation shifts to personal training dynamics. Ryan discusses what makes a good personal trainer, emphasizing the importance of certification, continued education, and personalized workout plans tailored to individual goals. They debunk common myths, such as trainers only working with the "right" body types or engaging in inappropriate relationships with clients. Adam shares anecdotes about training high-profile clients and the challenges of maintaining long-term client relationships, highlighting the balance between professionalism and friendship.

Notable Quote:

Adam Pally (33:03): "I think anybody a good degree to look for exercise, you know, kinesiology. Yeah. Physiology, something there or if they just have some level of certification and that they've. They keep going with continuing education credits."

Exercise Routines and Recommendations (43:36 – 57:08)

Ryan and Adam delve into effective workout routines, particularly focusing on high-intensity interval training (HIIT) and resistance training. They discuss the Norwegian 4x4 HIIT protocol, explaining its structure of extended high-intensity efforts followed by recovery periods, and its benefits for cardiovascular health and muscle maintenance. Adam outlines a balanced approach to exercise, incorporating push, pull, and squat movements with weighted resistance to combat muscle atrophy and improve bone density.

Notable Quote:

Adam Pally (48:07): "It's high intensity interval training. But where it differs from Tabata and some of the other stuff is that it's extended efforts."

Psychological Aspects of Fitness and Motivation (57:09 – 61:58)

The hosts emphasize the importance of consistency and finding joy in exercise to sustain long-term fitness habits. They discuss overcoming psychological barriers such as perfectionism and intimidation, advocating for manageable goals and enjoyable activities. The mantra "anything is better than nothing" is reiterated as a key strategy for maintaining motivation and attendance, paralleling the discipline required in acting careers.

Notable Quotes:

Adam Pally (59:21): "If you're doing nothing, that's you've lost. So just do the easiest thing you can think of and don't hold yourself to any level because it's like you can sometimes think about, oh, man, when I was really in shape before, I was doing heavy squats and I just don't feel like doing that or I'm not ready and just do whatever you're ready for."

Ryan Stanger (60:22): "Perfect is the enemy of good. And you've also said just do anything. Yeah, anything is better than nothing."

Closing Thoughts and Takeaways (61:58 – End)

In their concluding remarks, Jon, Adam, and Ryan summarize the key insights shared throughout the episode. They reinforce the value of showing up, whether it's for a sauna session, a workout, or any health regimen, as the foundation for long-term well-being. The importance of making fitness enjoyable and tailored to individual preferences is highlighted as essential for sustaining healthy habits.

Notable Quote:

Adam Pally (62:10): "If it feels like a drag, you're not going to show up and that you're not doing the right exercise."

Key Takeaways:

• Consistency is Crucial: Regular attendance and making fitness a habit are foundational to long-term health.
• Personalization Matters: Tailored workout plans that align with individual goals and preferences enhance sustainability.
• Holistic Approaches: Incorporating practices like saunas and hyperbaric therapy can complement traditional exercise for comprehensive wellness.
• Debunking Myths: Effective personal training goes beyond appearances, focusing on expertise, certification, and client-specific needs.
• Enjoyment Enhances Adherence: Finding joy in fitness activities increases the likelihood of maintaining healthy habits.

Production Credits: Produced by Devin Tory Bryant and Anne Harris. Engineered and edited by Devin Tory Bryant. Associate producer and video producer Maddie McCann. Social media producer Tommy Galgano. Assistant engineer Kyle McGraw. Special thanks to Jared O'Connell at SiriusXM. Executive Producers: John Gabris, Adam Pally, Will Arnett, Jason Bateman, Sean Hayes, Richard Corson, and Bernie Kaminsky.

Note: This summary excludes advertisements, intros, outros, and non-content sections to focus solely on the substantive discussions and insights shared during the episode.