Luke Manuel and Dana Lundquist

The Banya Podcast

Health EN ↓ 55 episodes

Welcome to The Banya — where hot sauna sessions, cold plunges, and real conversations collide. We’re two wellness-obsessed friends exploring the science and philosophy of hormetic stress, cold exposure, sauna therapy, fasting, and performance optimization. Each episode is recorded in the sauna, where we dive into gritty topics on longevity, mental toughness, resilience, and modern masculinity. Whether you’re into biohacking, cold plunging in your garage, or leveling up your routine with real science-backed strategies — this is your spot.🎙️ New episodes weekly

Author

Luke Manuel and Dana Lundquist

Episodes

Ep. 30 - Slimbo Slice - Lyle Freeman 23.03.2025 1:04:37

The Banya Bros, with special guest Co-host RB Macturk, are joined by Lyle Freeman. Lyle is a BJJ White belt, Father of 3, electrician student, and man's man. Come hear about his journey from the south side of Chicago to Arizona and everything in between.

Ep. 29 - More Blabbin' with Babin - Sean Babin 22.03.2025 48:30

The Banya Bros welcome our good friend Sean Babin. Since his last appearance, Sean has taken his first step and joined Jiu-jistu as Ares PV BJJ. Come hear how he approaches his jiu-jitsu journey to become the best version of himself.

Ep. 28 - Heating up with Hinton - John Hinton 20.03.2025 50:33

The Banya Bros are joined by John Hinton. John is a fellow Zombie crew early morning Jiu-Jitsu blue belt, business owner, father, husband and savage rolling partner.

Ep. 27 - Not So Mean Gene - Gene Morris 13.03.2025 1:20:58

The Banya Bros are joined this episode by Gene Morris. Gene is a BJJ Black Belt under John Cabay and Paul Nava, Navy Veteran, and financial entrepreneur. Come Listen to all he has to offer while we sweat it out in the sauna!

Ep. 26 - Hot Air Jordan - Jordan Johnson 10.03.2025 40:51

The Banya Bros are joined by Jordan Johnson. Jordan is a BJJ Blue Belt, Father of 3, former oil driller and all around amazing human. Come join us as we chop it up in The Banya!

Ep. 25 - Tiny Shorts - Brendan Tierney 04.03.2025 52:30

The Banya Bros Chop it up with world famous Tiny Shorts himself, Brendan Tierney. Brendan is a BJJ Black Belt under Paul Nava, instructor at Ares Arizona and Ares Paradise Valley, father of 3, husband and all round incredibly humble, kind hearted savage. Come hear his story.

Ep. 24 - Cooking with our Favorite Canuck - Arun Dawit 28.02.2025 50:17

The Banya Bros chop it up with fellow Zombie Jiu-Jitsu training partner, Arun Dawit. Arun is a BJJ White belt from the great white north.

Ep. 23 - Average Joe's Sauna Set - Joey Wilson 24.02.2025 1:05:18

The Banya Bros are joined by Joey Wilson to sweat it out in the Sauna. Joey is a Former D1 Wrestler from UC Davis and current BJJ practitioner.

Ep. 22 - Optimyzation - Jesse Moreng 16.02.2025 1:06:21

Join us in the Banya as we discuss with our friend Jesse Moreng. Jesse is the owner of Optimyze, a wellness center that offers multiple therapies and modalities for general health, including Sauna, Cold Plunge, and Infrared light therapy.

Ep 21 - Man Meat with Nick Addante 03.02.2025 1:00:44

The Banya Boys with special guest co-host RB Macturk and co-co-host Sean Babbins are joined by owner of Arcadia Meat Market, Nick Addante.

Ep. 20 - Sauna Surfing with Daniel - Daniel Ilae 24.01.2025 59:01

Today, we are joined by our Hawaiian brother, Daniel Ilae. Daniel is a BJJ Blue belt, hunter and all around amazing human. Come hear about his life story and the life lessons he's learned, often the hard way.

Ep. 19 - Hot Box with the Fox - Alex Martinez 21.01.2025 37:32

The Banya Bros chop it up with BJJ Black belt, Foxcast Podcaster and gym owner Alex Martinez.

Ep. 18 - Drilling with Drew - Drew Lasley 17.01.2025 52:47

Today, the Banya Bros are joined by Drew Lasley. Drew is a BJJ Blue Belt, 6am Zombie Crew savage, business owner, father of 4, and all-around amazing, Kind hearted savage.

Ep. 17 - Sandbaggin' with Steve - Steve Benton 14.01.2025 48:28

Luke and Dana are joined by Steve Benton - BJJ Brown Belt, personal trainer, all around fitness specialist and amazing human being.

Ep. 16 - Steamy with Mimi - Timoree Branson 12.01.2025 44:21

The Banya Boys chop it up with everyone's favorite Mimi, Timoree Branson.

Ep. 15 - Slammin' with Sam - Sam Kruegel 30.12.2024 48:04

Today Luke shares a hot tub and conversation in his hometown of Grass Valley, Ca with his oldest friend, Sam Kruegel.

Ep. 14 - Bustin' with Dustin - Dustin Vidrine 27.12.2024 38:45

The Banya Boys chop it up with resident internet troll Dustin Vidrine. Dustin is a BJJ Blue Belt, Lawyer, Father of 2 and all around Kind Hearted Savage.

Ep. 13 - Stories from Ragnarok - Billy Conn 23.12.2024 27:30

Bill Conn Joins the Banya to chop it up about his life and share his wisdom.

Ep. 12 - Chaaaaad, Not Bad - Chad Wardlaw 22.12.2024 38:59

The Banya Boys chop it up with Dana's longtime friend Chad Wardlaw. BJJ Blue Belt out of Precision Jiu-Jitsu in Sacramento, CA.

Ep. 11 - Joking with Joaquim - Kristen Stanford 18.12.2024 34:57

BJJ Blue Belt Kristen Stanford joins the Banya to discuss training, competition and her nomadic lifestyle

Ep. 10 - Howling with the OG Greywolf - John Cabay 16.12.2024 38:53

We welcome John Cabay - OG Greywolf, Ares PV BJJ Gym Owner, Kind-Hearted Savage, and All Around Amazing Human.

Ep. 9 - Puttin' out Fires - Nando Garcia 16.12.2024 25:27

Firefighter, BJJ Blue Belt and future helicopter pilot, Nando Garcia joins the Banya to chop it up with the fellas.

Ep. 8 - Enjoying a Hot Toddy - Todd Thibault 09.12.2024 51:54

Chopping it up with BJJ Blue Belt Todd Thibault discussing the outdoors, life experience and what drives him.

Ep . 4 - Juan on One (Well, two) - Juan Archuleta 06.12.2024 46:49

Former Bellator Bantamweight World Champion, Juan Archuleta joins the Banya to chop it up about his life experience in wrestling, fighting and all things MMA.

Ep. 7 - Kickin' it with the Koala - Matheus Azencot 02.12.2024 40:41

Today we are joined by BJJ Black Belt, Mateus Azancot to discuss his journey from Brazil through Jiu-Jitsu.