Fragle Rok

A 24-hour fast turns into a masterclass on what to do next. . Liz walks us through a simple, step-by-step way to break a fast gently, starting with blended aloe vera to support the digestive lining, then moving to gut-friendly foods that feed the microbiome before you dive back into a normal meal. If you’ve ever felt shaky, ravenous, or bloated after fasting, this pacing alone can change your results.We talk liver glycogen, rising ketone bodies, and why the 30-hour mark can feel like a “golden window” for repair and energy. We also unpack why the first 48 hours are often the toughest, why electrolytes matter, and why a 72-hour fast can feel surprisingly smooth once your brain has ketones available.We break down how sweet taste receptors can still send a powerful signal, why “diet” drinks can keep cravings alive, and why fruit juice can spike blood sugar fast even when it sounds healthy. We wrap with practical tools you can use today: food order (fiber then protein then carbs), walking after meals for insulin sensitivity, and longevity lessons from the Blue Zones, including Okinawa’s purple sweet potato culture, ikigai, and hara hachi bu.Follow Liz Coetzee on her IG page: https://www.instagram.com/rangolihealth/Follow The Fragle Rok Podcast: https://www.instagram.com/the_fragle_rok_podcast/

Tseng Chih Wei is a Taiwanese queer performance artist who has been living with HIV for almost ten years. In this episode, we talk about what that journey has been like—the challenges, the stigma, and also the progress that’s been made in treatment. Wei also shares about the workshops he runs now, supporting people living with HIV/AIDS and helping them navigate the trauma and judgment that can come with it.He opens up about an autobiographical stage piece where he publicly reveals his HIV status. We also get into what it means to “feel sexy again” without going to extremes, how chemsex can sometimes turn intimacy into something empty, and why consent and boundaries are so important for building real trust.Along the way, we touch on power, patriarchy, and queer identity, and break down terms like top, bottom, versatile, queer, and non-binary. If this resonates with you, share it with someone who might need to hear it—and don’t forget to leave a review with your biggest takeaway.Follow Tseng Chih Wei on IG: https://www.instagram.com/tseng_chih_wei/Follow us on IG: https://www.instagram.com/the_fragle_rok_podcast/

We sit down with Nick Duke, a teacher recruiter across Asia and former history teacher in China, to map the line from prehistory to ancient civilizations in plain language: when writing arrives, cities rise, and belief systems start to scale. From there we test the edges of what defines a people—language, ritual, law—and use the Celts and Druids to show how one identity can house many tribes without losing its core.The conversation gets thorny where it matters most: power and morality. Julius Caesar is both genius general and architect of mass killing; calling him “good” or “bad” without context misses how empires survive and why leaders make brutal choices. We chase shared myths like the flood story across Mesopotamia and the Bible, and ask whether psychedelics—ergot in ancient chalices, psilocybin in fields—sparked visions that hardened into gods, angels, demons, and tricksters. If religion offers comfort to civilians, it also gives rulers a lever; Norse Valhalla is a perfect example of a sacred promise that rallies warriors when winter demands raids.If you love history, mythology, psychedelics, or the messy way power turns belief into behavior, this one hits home. Press play, then tell us: are beliefs tools of control, paths to truth, or both? Subscribe, share with a friend who loves big questions, and leave a review to keep the conversation going.Follow us on IG: https://www.instagram.com/the_fragle_rok_podcast/

What if the strongest liver detox isn’t a cleanse, but a calendar of small, repeatable choices? We sat down with Liz to unpack coffee enemas, traditional liver and gallbladder flushes, and the everyday habits that actually move the needle on metabolic health. The big reveal: early-stage fatty liver is reversible, and you don’t need a risky protocol to start turning things around.We dive into the difference between glucose and fructose, how frequent snacking keeps insulin elevated, and why insulin resistance sits at the heart of non-alcoholic fatty liver disease. Liz breaks down the evidence and the hype around coffee enemas, including claims about glutathione activity, and explains why exercise, sleep, sauna, and cruciferous vegetables are a smarter way to support antioxidant defenses. You’ll learn gentle options that encourage bile flow—like warm water with lemon or apple cider vinegar—and how malic acid from apples can soften the terrain without the drama of a flush.From a practical toolkit to a broader mindset, we explore high-quality protein for cysteine, glycine, and glutamate, choosing better oils, and building fasting windows that restore insulin sensitivity. We also bring in the Traditional Chinese Medicine view of the liver as a system for blood and qi, connecting green foods, sour and bitter flavors, and emotional hygiene to better liver function and deeper sleep. No scare tactics, no silver bullets—just a clear path away from sugar shocks, artificial sweeteners, and ultra-processed traps, toward sustainable habits that your liver will thank you for.If this helped you rethink “detox,” share the episode with a friend, subscribe for more science-backed conversations, and leave a review telling us which habit you’ll change first.

A heat lamp, a foam roller, and a vow to tell the truth set the stage for a conversation that lives in the body as much as the mind. Fragle and co-host Tracy Mon sit with Wei, a Taiwanese performer and director whose latest piece invites the audience into a synesthetic landscape—words run backward, sentences fracture, lights shift like moods, and the story dissolves so feeling can lead. It’s disorienting, vulnerable, and, for those willing to surrender linear sense-making, surprisingly tender. We compare notes on aging,  and letting go of being “number one.” Wei calls acting “emotional athletics,” and breaks down the craft: rigorous voice and body warmups, relentless rehearsal, then the hardest step of all—releasing control so presence can do its work. The conversation deepens as Wei shares how performing transformed his experience of living with HIV, and how he now creates workshops where people alchemize grief through drawing, movement, and story. Rather than purging emotion, he reframes it as transformation—like heat changing states, art moves feeling from stuck to seen. We also have a song at the end. The story behind it is shared during the episode.  If you’re curious about synesthesia, performance craft, Taiwan’s arts ecosystem, or the simple, radical act of being present, this one’s for you. Press play, turn on the red light, and consider your own why. If this resonated, follow the show, share it with a friend, and leave a review—tell us a moment when art helped you transform something hard.

A riddle-like name becomes a compass. DJ Her—a tattoo artist—built a techno voice, launched DIY label Red Crane, and created talk-free “radio” sets for pure music. Boom-boom genre debate sharpens into process, ownership, and art’s energy.From hip hop gigs to electronic production with MIDI and samples. Red Crane protects her sound, speeds releases, features allies—techno for crowds, house/breaks/D&B in the lab. Radio on SoundCloud/YouTube: sets only, via recording, syncing, quick AI-assisted promos.Tattoos ground it: bold pieces blend feminine forms, myths, personal meaning—no darkness. Intentional cover-ups shed labels, rewrite stories, forge identities. Belief charges symbols, powering decks, needles, and self-built platforms.一個聽起來像謎語的名字，變成指南針。我們跟 DJ Her 聊——她是刺青師，搞出 techno 聲音、開了 DIY 廠牌 Red Crane，還做無口水純音樂的「電台」。從 boom-boom 類型鬧著玩辯論，聊到創作過程、誰擁有作品、藝術的能量。從早期的 hip hop 演出轉電子，用 MIDI 跟樣本做音樂。Red Crane 保護她的聲音、加快發片、找志同道合的人來出——現場推 techno，私下玩 house、breaks、drum & bass。電台在 SoundCloud 跟 YouTube：只播 set，錄音、同步、快速 AI 宣傳就搞定。刺青是核心：她畫大膽大件的，混女性線條、神話符號、個人意義——不走黑暗風。有心的蓋刺不只新墨：能丟掉舊標籤、重寫人生故事、換新身份。信念會充能符號，它也反過來給你力氣，推動 decks、針頭，還有自己搭平台的決心。Follow Her on IG: DJ Her: https://www.instagram.com/her_444_?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==Her_Queen Tattoo: https://www.instagram.com/her_queen_tattoo?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==Red Crane: https://www.instagram.com/redcrane_fm44.4?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Join us as we dig into the roots of The Braai Guy aka Derik Du Plessis. We dig into the texture of his days: teaching jiu-jitsu for free, running a nationwide frozen-meat operation, and adjusting South African flavors for Taiwanese palates. Derik breaks down biltong vs. jerky in plain language—why vinegar and coriander seed matter, how humidity rewrites the process, and the difference between curing and cold smoking. He walks through safe techniques for low-temperature smoke, why pastrami takes 21 days of brining plus smoke and steam, and a tenderizing trick you’ll want to try tonight: vacuum-sealing steaks with mango slices for a week to unlock butter-soft meat.Bon appétitHere's the full website for The Braai Guy: https://www.thebraaiguy.com/You can also follow him on IG: https://www.instagram.com/braaiguytw?igsh=c3JlcjJha2o1NGl5

Listen to the full episode:https://open.spotify.com/show/4mxShzU5AX5rqHHJ2C6Ikx?si=871da6287c544003We trace Lloyd’s journey from Bristol vinyl sessions to building Flat Five, a five-floor club designed to feel like a festival every weekend. We unpack how inclusive programming, safe BDSM events, and a 36-hour New Year’s plan are helping grow Taiwan’s underground scene with heart, intention, and craft.In this episode, we explore:• building a festival-in-a-club with five floors• Bristol roots, vinyl practice, and grit in computer science• moving from engineering to sales to club leadership• Corner’s legacy, launching B1, and Studio Nine’s impact• why variety beats single-genre programming in Taiwan• after parties as a launchpad to full programming• inclusive events with queer and BDSM communities• safety, consent, and professional hosting for niche scenes• New Year’s plan spanning 36 hours with local DJs• redefining success as happiness and communityFollow Flat 5 on IG: https://www.instagram.com/flat5_tw?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==Follow The Fragle Rok Podcast: https://www.instagram.com/the_fragle_rok_podcast?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

We break down what makes Brazilian Jiu-Jitsu different from wrestling and judo, why the guard changed everything, and how points, position, and patience win when submissions don’t come. Rafael shares how he structures training for performance: sport-specific strength to bulletproof joints, steady cardio on the road and bike to build an engine, and mat rounds that sharpen timing and strategy. He explains cutting to 66 kg for MMA, climbing to 86 kg for absolute divisions, and using clean carbs and consistent meals to fuel results without wrecking recovery.Beyond medals and gyms, this is a guide to mindset. We talk composure after a punch, why tapping early saves careers, and how community shapes outcomes more than talent. In Taiwan’s fast-growing combat scene, most train for stress relief—not fame—and still gain confidence, self-defense skills, and the ability to walk away when it matters. The closing note is simple: surround yourself with people on the same mission, work your craft every day, and keep faith when no one else does.

Fragle and Andrew Nicholis return for Part 2 of their deep dive into longevity, protein, and aging. Andrew, a PhD candidate at the University of Taipei Graduate School, continues to unpack the complex science of nutrition and movement, bringing clarity to topics like amino acid recycling, autophagy, and the body’s surprising relationship with fat.The conversation turns toward environmental stress, as Andrew explains how working out in polluted areas can actually deplete your stem cells—potentially accelerating aging instead of preventing it. They explore how industrial agriculture disrupts hormones, why too much protein can backfire, and what fat is really doing during tissue repair.It’s a wide-ranging discussion that blends practical health science with sharp insights—and leaves plenty to think about long after the episode ends.Follow us on Instagram:instagram.com/fragleandfriends/profilecard

This week, Fragle sits down with the iconic trumpeter Longineu Parsons II—a man whose life and music span eras, genres, and continents. He’s backed Cab Calloway, performed with Jennifer Lopez, played in Paris, and even performed for the King of Morocco.Growing up in the Jim Crow South, Longineu shares stories of living through segregation, forging a global career, and the power of music to open doors that history tried to close.Tracy Mon, a local mountain fairy and upcoming guest on the show made a special appearance in this episode (37:42)Also: Fragle asks if Scandinavia is a third world country—which tells you everything you need to know about him.Featuring the track “Softly As A Morning Sunrise”, this episode is part jazz history, part personal memoir, and part geograpical-intervention.Hear more from Longineu on Spotify: https://tinyurl.com/longineumusicFind him on Facebook as well: https://www.facebook.com/longineu.parsons.3/Find Tracy on Instagram: https://instagram.com/tracy.xh.monFind me on there too: https://instagram.com/fragleandfriends

From the frozen shores of Antarctica, entomologist Matan Shelomi takes us on an extraordinary journey into one of Earth's most extreme environments—and introduces us to its tiniest year-round inhabitant. Speaking from the Ukrainian research station on the Antarctic Peninsula, Shelomi shares his research on Belgica antarctica. The conversation transforms into a virtual tour of Antarctic research life as Shalomi steps outside to reveal the stunning landscape and unexpected neighbors—approximately 6,000 gentoo penguins that build nests directly outside the research facility. Ready to explore Antarctica through the eyes of a scientist? Join us for this fascinating expedition to Earth's southernmost continent, where cutting-edge research meets penguin highways and the secrets of survival are hidden in the gut bacteria of one tiny, remarkable fly.

Join Fragle and his homey Blake Perry. Blake Perry is an MMA fighter and has a fight coming up in just a couple days on the UFC Fight Pass. Fragle and Blake are both from Ohio but have since moved to new lands. Blake now lives in California training MMA day and night, and Fragle now resides in Taiwan as a science teacher. They have both lived interesting lives and have rich histories.They cover interesting topics like training, MMA, supplements, various diets, the military, NAD and vitamin drips, bone broth, traveling with the Dead, teaching abroad, and food in different countries. Join Fragle and his homey Blake for a very down-to-earth chat. Shout out to nickpanek620 for the music. https://pixabay.com/users/nickpanek620-38266323/Fragle: https://www.instagram.com/fragle_rok?igsh=MmRtZXl5YTkxczAx&utm_source=qrBlake Perry: https://www.instagram.com/blakemma170?igsh=b3dyZTZ2eWhvbWNl

Join Fragle and his friend Andrew Nicholis, in Part 1 of a fascinating discussion on stem cells, amino acids, and protein. Andrew is currently a PhD candidate at University of Taipei Graduate School. He has a rich background in pilates and movement integration and focuses heavily on nutritional health and wellness, specifically protein and aging. Their discussion starts with the origin of stem cells and their vital role in longevity and aging. Andrew offers a unique perspective on their commercialization in modern medicine and their relationship to adipose tissue. This episode takes a deep dive into the body's efficient ways of recycling amino acids, with a particular focus on the vital role of protein. They examine how autophagy, a natural cleanup process, plays a key part in this recycling. Listeners will gain an appreciation for the complex interplay of genes, as 20,000 genes give rise to  400,000 proteins!During the final segments, the discussion challenges conventional wisdom about fat and its role in tissue repair and highlights the benefits of maintaining healthy body fat levels. Follow us on Instagram: https://www.instagram.com/fragleandfriends/profilecard/

Join Fragle and his new friend Liz, a fasting retreat facilitator and colon hydrotherapist, as they discuss the proper methods to do long and short-term fasting. Some people, myself included, thought doing a 1-2 day fast was enough to get all of the benefits. Liz however brought to my attention that a minimum of 3-5 days is needed to receive the full spectrum of benefits. If you're interested in ways to boost Autophagy, HGH, Stem Cells, and Fat Burning, Liz has all the info you need. Thank you and enjoy!Follow Liz Coetzee on IG and FB!IG: https://www.instagram.com/rangolihealth?igsh=MXkyajFpNjgxb2pvZQ==FB: https://www.facebook.com/share/UoRoyMcaptofzxE7/?mibextid=LQQJ4d

Join Fragle and his dear friend - Knowmadic Medic - a Hollywood Medic. They start this chat with a discussion about the origin of a Taiwanese Aboriginal tribe - the Saisiyat. On top of that, they discuss end goals, teaching babies, EQ, gratitude, productivity, relationships, parents, and trauma.Disclaimer: This episode was recorded shortly after the pandemic around 2022. Some of the details are no longer accurate. 

Join Fragle as he discusses new methods of fasting and ways to improve the gut health. Along with that, he's learned about and started doing coffee enemas. Last , nothing is complete without a little float in the sensory deprivation tank. Tune in to learn what these things are, how to do them, and how they can benefit you. 

Join Fragle and his dear friend Mango as they have a cross-cultural discussion on  mostly Asian Spirituality. They discuss The Power of Now, Buddhism, and Taoism. Tune in to see how different cultures experience religion & spirituality. There's a lot of talk about emotions, EQ, and what to do when your emotions get the better of you. There's a heavy focus on Fragile and all of his emotional problems. Mango does his best but even that isn't quite enough to solve all of Fragile's problems. This is not a dry episode. Books mentioned: A Man's Search for Meaning by Viktor FranklThe Power of Now by Eckhart Tolle Mcdonalds by Mango & Fragle The 4 Agreements by Don Miguel Ruiz The Tao Te Ching by Lao Tsu

Join Knowmadic Medic and Fragle for Late Nights. They talk about Fragle's horrendous student debt and how Cannibalism could help. Fragle then tells a tale - Fear and Loathing in Vietnam.  Learn about addiction, trials and tribulations, and how to rise above, which can never be done without a loving mother. 

Fragle and his dear friend Joshua Geradi discuss Politics, History, Psychology, and Health. They start with Mesopotamia and Prehistory and end with how Psychology and Marketing got Americans smoking.  Edward BernaysThe Century of the Selfhttps://www.youtube.com/watch?v=DnPmg0R1M04