Fragle Rok

Listen to the full episode:

https://open.spotify.com/show/4mxShzU5AX5rqHHJ2C6Ikx?si=871da6287c544003

We 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 community

Follow 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/longineumusic

Find him on Facebook as well: https://www.facebook.com/longineu.parsons.3/

Find Tracy on Instagram: https://instagram.com/tracy.xh.mon

Find 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=qr

Blake 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.