2803: The Lifestyle Factors That Make or Break Results

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All right, look, here's what we did.

We took the five most impactful things that we preach all the time for health and fitness. And we broke them down with the science.

“How much of an impact does eating only whole natural foods actually have?”

What about high protein? How much of an impact does that actually have? What about consistent good sleep or creating the best supplement ever invented or a good coach? We're going to break them all down.

How much of a difference do they all actually make? Are they worth it? Or are we splitting hairs? Let's get to it. Well, this is hard.

I wish you would have been something that people think are really impactful and that are not. Oh, well, you picked the five most impactful facts. Exactly. But I want to get the numbers. I want to give like actual numbers so that people say, okay, well, that actually is a big

difference. Or it's kind of a small priority you eyes. You just want to stack these up. Totally. Which, like, how big an impact do all of these have when it comes massive?

Yeah, health, fat loss, muscle gain. I mean, so I mean, rank ranking them would be a little bit of a challenge. Yeah. Just go to the first one. Well, yeah.

Let's do that one first. Let's start with whole natural foods. And so what I want to do is I'll talk about the data. And then let's talk about our experience training people, managing gyms and managing trainers who train people.

Okay. Yeah. So whole natural foods. Let's just say you go from eating the traditional Western diet, which typically has

about 60 to 80 percent of the food or calories coming in coming in from process food.

So these are foods that are in wrappers, boxes, multiple ingredients, long shelf lives, process foods. Yep.

“How big of a difference does going from that to all the eating whole natural foods have?”

So I'll talk about the data first. The data shows that your calories will naturally drop naturally. If all you did was that and you didn't try to do anything else. You didn't try to eat less. You didn't try to change anything else.

I'm not trying to eat more of this more of that. You just about 500 calories. Yeah. That's what the data shows. The data shows that your calories will drop by around 500.

In some cases more in some cases a little. I don't even think that's a really good study or a really good even. The fact complete. Yeah. It's so much more impactful than that.

That's right. That's an average of all these people from an all differing in calorie around. I agree, so let's talk about our experiences. What have you guys seen in terms of fat loss, muscle gain, body comp change? I've seen mood.

I've seen people that have done nothing. I've seen people that have done nothing. I've seen cravings. Nothing but that. And it radically changed blood panels, radically changed libido, radically changed body composition.

I'm not talking all the things that we talk about with stability strength and with stability. Yeah. Yeah. Just.

I'm going to make this commitment. This is, by the way, this is the reason why. I don't know what year it was. 2015 or so. Maybe Doug can fact check me when I can't remember.

When did the whole 30 come out? Oh. This is why this exploded and had so much success. What was it? 2009.

I guess we were really aware of how popular it was probably about 10 years ago. Yeah. It's been a set of one. Lots of success. Huge.

Massive success. Because it was this simple. And it was. Whole 30 for 30 days. That's right.

The challenge. That's what I'm talking about. It was that they had, she had distilled it down to eat this way just for 30 days and watch. Yeah.

“It's like that that's how impactful it is was that if you could just get people to commit for 30 days of doing that.”

That they would see so much of an improvement on so many things. So they'll make some changes. They'll, they'll make changes. Yeah. And if they just go the rest of their life attempting to be close to that.

Yeah. That is. And I'll back you up. 100% what a great observation because the benefits that you notice from switching and eating this way. Get better 60 days, 90 days, six months a year, two years.

So whatever difference you notice in the first 30 days.

It only gets better and yet people did it for 30 days and we're blown away. Yeah. So here's okay. I'll give some hard numbers and I used to communicate to this to my clients. I'll give a range.

So all the clients that I trained that where this is what I communicate it. Because I didn't communicate this early on. This wasn't even on my radar as a trainer early on. As a trainer early on, it was all about calories and macros. Those meal prepping and planning and diet.

You know, I'll give them diets and here's your meal plan. That's what I should say meal plans. It wasn't until later where I think this was like such a gain changer. It was like, oh, that's simple. Let's see what happens.

And from then on on average, if a client just did this. Nothing else. They didn't try to eat more protein. They didn't try to avoid any of the foods. They didn't try to diet.

They didn't try to bulk. They just did this on average. My clients would lose 10 to 20 pounds of body fat. Just from this. With no parameters.

No parameters. No parameters. You're hungry. Go eat. That's just eat this.

That's it. Yeah. Just eat 10. I'm just 20 pounds.

“Now, some of them may be wondering, what's the difference?”

Why would some people lose 10? Some people lose 20. The more weight they had to lose, the closer it was a 20. Yeah. The less weight they had to lose, the closer it was to 10.

Yeah.

Now, to add to that, here's what I also saw.

A dramatic reduction in inflammation. So people would come back. This was quick. This was within the first 30 days. Oh, my God.

I joined so hard as much. I have less headaches. I wake up with more energy. I feel less inflamed. I feel less puffy.

I see her a lot of my clients say. I don't feel as puffy. Especially my female clients. Sleep would improve. And it was always shocking to people because there were no more parameters.

Included. And everybody was eating until they were full, which blew everyone's mind. Yeah. You can seek out food and eat. And what I noticed was a lot of the blood markers in terms of like sugar.

Like when I had clients that were pre-diabetic. Yep. Completely reversed it. And it's like, it just goes to shell like the difference you get from natural foods. I had, um, I remember getting clients that were obese or really overweight.

Doing all the calculations of oh, this person weighs this much. And so based off of that, they should be eating this many calories. Yeah. And then putting them on a whole food diet and they would come back and they'd be like, I can't eat this amount of food.

Yeah. So you have people who are way over way chronically over. Yeah. I do, as a trainer, sit down, do the formulation or calculation of like, okay, this person is, you know, 280 pounds.

You know, this is about how much count protein, carbs, fats, whatever they're activity. Right. Yeah.

“And then I'd give it to him and I'd be like, hey, and here's all the foods, right?”

And then laid out.

And it would always, they come back three, four days later, be like, I can't eat this.

Too much food. Too much food. And so wrap your brain around that. A person that obviously got to this place, eating too much food. Mm-hmm.

Yeah. Now let's come back and reporting to me. I can't do it. Yep. I can't hit the cows.

Like, how crazy is that? I'll say this right here. It's not impossible. I'm sure there's people out there that can do this. But it's actually pretty damn hard to be obese and eat only whole natural foods.

It's actually pretty difficult, you guys. So this one thing right here has a profound impact.

and improve the way you feel and inflammation, that's just this step right here. We'll do that for you. Just this one simple step. All right. Protein.

How much of a difference does high protein make? I actually looked it up. I actually had AI do a giant analysis of all of the studies and all of the meta-analysis. And the question I asked it was, and I went back and asked it a few other ways to make sure the numbers are correct.

“How much of a difference does high protein actually make in strength and muscle?”

Like, how much of a difference does it actually make? Now, keep in mind in the studies they're not taking people who are weight under eating protein. They're taking people who are eating, you know, a normal amount of protein, which is not enough, but a normal amount of protein. And these studies will take that and double it typically.

So it's typically 0.8 grams of protein per kilogram of body weight versus 1.6 grams per kilogram. I'll recommend 2 grams per kilogram of body weight or to make it more simple, closer to a gram of protein per pound of target body weight. Okay. So, but I'm going to use with all of the studies. More studies will use those parameters.

0.8 to 1.6 per kilogram. What is the data show? What's the difference? How much more strength? And by the way, keep in mind studies are typically 16 weeks long.

Maybe 24 weeks long, maybe 12 weeks long. So I would argue through my experience which we'll get as you go as long. They get better. But in those periods of time, what is the data show? You're going to gain 10 percent more strength on average.

That's not nothing to sneeze at. And about 27 percent more muscle. 27 percent. That's crazy. Okay.

That's correct. Just from doing this right here. Yeah.

“By the way, these are made at analysis, meaning they can't deny that.”

They're controlling for calories. So it's like they just ate more calories. That's it. 27 percent. That's massive.

Yeah. So that's like the difference between gaining 10 pounds of muscle and gaining almost 13 pounds of muscle. I don't know, three pounds of lean body mass. So you pair this with the whole foods. Oh God.

And you make, you made the figure down. You made the point to say that, of course, there's exceptions to the rule.

But I would say I've never seen personally.

I know. I've never seen personally. Somebody who eats all foods high protein over. Yeah. Like over-food.

I'd like to see a documentary on that. Yeah. Yeah. Why don't they do that? Yeah.

It's just, it's difficult to do. It's difficult. If you need a high protein. You have to do that. You have to do that.

You really have to do that.

“And if you're pairing that with strength training.”

Oh, God. All that will happen is you just build muscle. Yeah. You just build muscle. And you get leaner.

Yeah. Yeah. These are for sure one and two. Yeah. Not one and two.

Now here's what I experienced with my clients.

With my clients when we would go high protein. The recoverability dramatically improved dramatically. Yeah. Like very different. I remember I had, I was one example.

Because I have so many. But I had a guy that I was training. And him and I would strength train between one to two days a week. And he would do Brazilian jujitsu between two to three days a week. Okay.

And he was in his late 30s at the time. So I was probably my early 30s. He was a late 30s. Cool guy. Real nice dude.

He was always athletic. Always fit. And he's like, man, I can't do any more exercise. The jujitsu. The Brazilian jujitsu is pretty intense.

Like a traditional Brazilian jujitsu class typically is about two hours long. And the first hour is like workout warm up. But it's more like a workout. Then you're doing drills. And then the last hour is live sparring.

Which is essentially your wrestling hard with other people. Which is exhausting.

If you've never done this before.

You know, it's like your time after three minutes. It's super hard. And so it's pretty intense. So he's doing that two to three days a week. Plus strength training one or two days a week depending on how much you're jujitsu.

And he's like man, sal goes. And this guy was a brown belt. And he's like, I can't do any more jujitsu. It just breaks me down. And I can't do more than the basic strength.

Just breaks me down. Like what's wrong with me? Like what's the deal? And so I'm like, let's do this dude. Because we never really talked about it.

He really just hired me for strength training. I said, I want you to hit one gram of protein per pound of your body weight. Which was a lot for him. He wasn't doing that before. So he actually made an effort to do it.

The guy comes back to me. He's like bro. He goes. Not only can I add another day of jujitsu, but I'm not sore or stiff anymore.

Because I can go do a full, another class of jujitsu. And I feel better than when I was doing less. Just from doing that, we did nothing else. We did no other. We didn't do anything sleep.

We weren't adding massage. It was no red light therapy. There was no sauna. There was no special supplement. It was just, let's go from your current protein intake,

It's like double your protein intake. Watch what happens. And he came back to me.

“He's like, I can't believe what a difference is.”

Well, this is also where the saying and the bodybuilding community came from, which I don't agree with. No, but this is where the saying comes from. This is the truth. Yeah, this is the truth.

And where this comes from is that you can't overtrain. You can just under eat. Yeah. And that is like if you continue to increase that protein and increase that, like you will recover, you'll keep be able to do it.

And I don't agree with that. But it's the reason why that statement seems to be true for so many people. It's because that's just it. If they just kept increasing protein and continue lifting harder, and progressive overloading,

their body contains you recover and build muscle for a really long time. I didn't recover yet.

Now, here's what the data also shows with fat loss in calorie control diets,

a higher protein, tends to cause a 10% increase in fat loss in comparison. It doesn't sound like a lot, but it's, it is. 10% is a big percentage to see any changes in.

And over time, here's my argument, that percentage gets better because of the muscle building aspect. Sure. And more body fat through it, you're going to build more muscle, which will also help with the fat loss.

So big impact, big impact. All right, sleep, so much sleep. How much of an impact does consistent, good sleep have in comparison to what most people experience with sleep, which is subparts? Is that terrible?

We're not talking about you just had a baby bad sleep. But we're talking about the typical person. I mean, it's really the determinant if you're going to fully progress. Otherwise, you know, you're looking at grinding your gears and hitting a massive plateau.

Oh, well, you really can't bypass this. It's obviously, this is, this is top three. It is sometimes when you have the other two, perfectly aligned.

“It's the only reason why you're not seeing the results you should.”

Oh, this will be able to.

So, and this, it's important always,

but becomes exponentially important as you, as we get older. It's like as my clients that were to count 30, 40, 50, like could have been eating whole foods and could be high protein, could be strain training, but because this was so messed up, they're not seeing the results that they, they should be seeing.

When we're younger, we tend to have a bit more resiliency around it, where you can still, you can nail the first two, kind of have trashy sleep, still get some sort of results, but I have found in my experience. You get above 35, and even if you're chipping away at the first two,

which should show you huge results, you're not, and it's almost always because of this part. Now, in my experience with the young people, when you take a young person, teenager or 20s, who's fine, you know, I'm getting some crappy sleep,

but I can go because you're resilient. They do this for a month. It's the overnight PRs. Yeah. Crush everything.

What the heck just happened to me, I can't even believe-- Oh, it's incredible. All right, so I'll explain some of the studies. Now, studies compare bad sleep to good sleep. So it's typically five hours versus seven or eight hours of sleep.

So this is a bit extreme, but this kind of illustrates just how powerful sleep can be. In the same and a calorie-controlled calorie deficit or fat loss diet, bad sleep versus decent sleep, the difference is you lose twice as much body fat, and half as much muscle in a deficit.

In other words, when you go to deficit,

“you're going to lose some muscle and you're going to lose some body fat, okay?”

If your sleep is bad, you'll lose half the body fat and twice the muscle. If your sleep is good, you lose twice the body fat and half the muscle. That's a huge, huge difference. Yeah. And then when it comes to injury, this is the greatest predictor of hurting yourself.

One bad night of sleep increases your risk of injury by 50 percent. So crazy. One bad night. Not a week. Not a month.

You just had a bad night last night and then you would go work out. You just increase your risk of injury by 50 percent, which is wild, which is crazy. All right, creatine. The greatest supplement ever, the one that has the most data, the one that consistently shows it has a benefit.

Here's what you're going to get from creatine.

About five pounds to your compound lifts and about two reps. That's it. That's it. So, and I know everybody's like, what? That's it.

In the land of supplements, that's like king. Because supplements typically do to actually does something. But it's not. It doesn't come close to all the other stuff at all. In fact, I had to talk with a friend of mine.

My wife is coaching somebody right now. A friend of ours. And we're on the call. And we're talking about all the stuff. And she brought up creatine.

And she's like, "But I don't know if I should take it." And it's a supplement. And this and that. And I'm like, "Listen, who cares? Don't take it."

That's what you mean. I heard it was so great. I was like, "Okay, you'll probably go up two reps on your lifts, which is cool."

Whole natural foods, high protein, sleep, game changers.

Creatine in the land of the context of supplements, awesome. But in the context of what moves the needle. Huge. Not a big deal. Okay, that's right.

So this is the only one I had to bone to pick one. Yes. Because I was like, I don't know how you came up with these five. And not have resistance training in there. Well, that's got to be up.

I feel like that's a must.

“Well, I mean, again, it's like, how much of an impact does this really have?”

Creatine does even make this list. I think I'm assuming people are strength training. If they're in this with all of us. Yeah, if you're not strength training, let's go. How much are we going to make it up?

Yeah, because I mean, because the first two, first three, I could even make the argument.

No strength training or anything, as sure. I'm saying, like, those three things are so impactful. I've seen that change people's lives that don't even resist the strain. I've seen my own mother go on the whole 30. And it like change, like, nothing else.

You know, nothing else. Maybe we'd take some walks. And that changed their life radically. So the first three. Bar without anything are that impactful.

So if we're talking about what are the most impactful things somebody could do for their health. Creatine doesn't make this list. No. No.

Resistance training, walking would be right here.

No strength training is what causes with sends the signal for your body to adapt in the ways you want. So without that signal, there is no reason for your body to adapt in the ways. And the reason why I bring that up and why this is important argument to me, because when I make it or was making the points that we were just making on the other three, I'm making those points without resistance training. Because if you put whole natural foods into this person and that they switch over and they're strength training.

Yeah, forget the 500 calories that you talked about. Like, yeah. That person, that's huge. Huge.

“Like, that may be the only thing that you're counting interest is what you're doing.”

Yeah, they may, that that whole foods and just lift weights may be all they have to focus on for the rest of their lives and be in phenomenal shape. And so I'm not assuming they're doing that. And same thing goes with the high protein thing. Like a high protein just will control the calories, make that person healthier. You know, yeah, at strength training that all the arguments we made is exponentially stronger now.

So yeah, creatine doesn't make this list for me because it's, you could not use creatine for the rest of your life. And you'll be totally fine. I like bringing it up though, because in the land of supplements it's king. But again, we're talking about a category of things that don't make that much of an impact anyway. I mean, so, but it all in that category of creatine has a big impact. All right, last good coach. So here's a deal.

Like we just gave you like really simple basic steps that make a profound impact that doesn't mean they're easy. It's still hard. It is hard to go from a traditional diet of 70% of your calories come from processed foods to getting rid of it all. To a traditional diet of, I mean, 60 grams of protein a day to now you need to eat 150 grams of protein a day to a lifestyle where I stay up late at night on my phone or watching Netflix. I stay up late Friday night to sleep in Saturday.

Monday comes around. I'm jet lag to getting consistent good sleep. Like simple, but yet difficult.

“What is a good coach have? What is a good coach provide in terms of impact?”

Well, I'll break it down for you. Your odds of long-term success, even if you follow the steps that we talked about are dismal. I hate to say it on your own, if you look at the data 90% of people are going to fail. So you've got a 10% chance of success. What is a good coach do? A good coach dramatically increases your odds, guys dramatically.

You work with a good coach. You've multiplied your odds of success times five or ten in terms of, is this going to be something I'm going to be able to do for the rest of my life? And the good coach knows how to use all those tools and implement them and coach you and guide you through the process. This is my favorite one on your list that I think would be kind of a surprise of the five. Because somebody else would make argument walking, strengthening this and that. I like this and I want it and maybe it's it's top of mind for me because we just got off a bunch of live callers.

And we we help a lot of people that call in and say things like, I've been listening to your show for five years. I know what you're going to say to me. You don't say like, I know what I'm supposed to do. You don't say like so they don't they don't lack the knowledge of the four that we've said before because we've said this 100 times. But the psychological discipline of following through when we get in our own way is so common. I know so common that we even have trainers and coaches at higher other trainers and coaches that need that because they recognize like I've got past trauma or I have insecurities or I have what insert whatever thing that's blocking me from doing what I need to do to serve my body and take care of myself.

Yeah, we we all have some sort of insecurity or some sort of trauma or some sort of you know F depth relationships.

We're living like this for your whole life and I got to live totally different way. How do I do that? I'm going to stumble. What does that look like? How do I get back on? Like what steps do I take?

“So I take all the steps. Yeah, I mean, having a good coat. A good coach is worth their weight and gold period. Like if you want to do this.”

And you want to succeed at it. And you're looking at all the possible things you can implement and do and invest in a good coach is worth more than all that stuff combined. Mm-hmm. That's a period in the story. Yeah. It's the most impactful thing that you could possibly do is work with and I say good coach because there's a lot of coaches. There's not a lot of good coaches, unfortunately. But when you find a good coach, oh my god, you guys, this is life changing. And we know this. We were coaches. We know how hard this is.

We know hard it is and we were good coaches. We know hard it is for people to to get to this point. But if you want to get results, you want to keep those results. You want to be able to do this for a rest of your life and enjoy it and want to do it. Then invest in a good coach. Nothing beats that period in the story. So speaking of challenging goals and figuring it out and stuff like that, how's your. How's your today was the journey to the dark side going over there? Today was just cardio.

“Is it really cardio? I mean, I mean, I mean, is it cardio life?”

What are you doing though? Like what you do. I'm just cardio. Would speed to. No, no, no, it's good. It's good. It's good. It's good. It's good. It's good. It's good. So the incline is eight. Oh, you're actually inclining already. Yeah. Okay. I don't know what it is about. I like actually prefer working on it. I like incline versus I do too. Except for I know what happens the first couple weeks when you have a lot of sort of growth. I was like, I had like that was like a big eye opener for me was how sore my calves and shins were from the beginning.

Chins were from just walking for an hour. I haven't gotten sore, but I'll feel my shins burn a little bit, which is kind of disheartening.

But it's an eight incline. I'm doing about 45 minutes. The speed is 2.7 to three. Is that good? So it gets. It's not the first. I don't go slower than three.

Yeah, three is where I start. I woke up to four. Oh, yeah. Yeah. So I'm at 3.8 right now. Okay. Yeah. So I incrained. I do the same thing. And so I don't do. So I only incline enough for me to feel my heart rate on it, and then I drop it back down. Oh, really? Yeah. So I incline like 10 or 12. And I'll do that for a little bit like a mild interval. Yep, basically. Yeah, about that. So here's what I'm trying to do right now. I'm not necessarily trying to get like some cardio workout. No, of course. I could push it much harder. No, it's so good. I'm not so out of shape that walking makes me out of breath.

What really what it is is I know myself, and I know that if I don't figure out a way to enjoy this, this is going to last for maybe a week. And I'm going to go right back to just lifting weights all the time. I know that. So what I've done and my wife really helped me with this, as she said, because I had all these plans right on to swim. Let me do this. Yeah, I told you that. She said, I really had intentions of doing all that. And I may at some point do that, but she's like, South, she goes, why don't you make this cardio week or this non lifting weights week that you're going to do every the week?

Why don't you make it like do something you enjoy while you're doing it so that you like that part of it. I'm just listening to a book of course. I'm listening to a really good book called the Faithful Stranger. And so I just get into the book. And so as I'm walking, really it's not about the walking, it's about the book. And so I like it. I show up and I'm like, I can't wait to listen to this cool book. And it just so happened to do, you know, be on a treadmill for, you know, for 45 a hundred percent agree with her.

I mean, I was trying to push back on you a week ago when you were first saying that I'm like, yeah, I think that's a terrible idea to try it.

Well, what it is is that you're just, it's already something before it. Yeah, and there's too many things. You're too many variables. Yeah, it's just like the advice we give people. It's just like, you know, maybe you like the swimming, but then you hate the other things. It's like it's too many variants like stick to one, try and pair it with something that you do like and enjoy. You know, I, I, out of all of us, I think I'm probably the biggest audio book guy. Yeah, and I, for some reason, that's the time I can't do it. Is it too distracting? Yeah, I for, for being on either elliptical, whatever the thing is that it's the beat.

Yeah, I actually am, so what I tend to do, I have no problems staring at a wall or looking straight and just with the rhythm and my.

“Oh, my, it's probably deep thinking. Oh, yeah, that's what it is. Yeah, yeah, and I get deep like the music kind of like the beat goes to my cadence and my boss and your thoughts. Yeah, very much.”

And the book is almost distracting. Yeah, I have a book for me and he's be driving more relaxing.

Oh, I'm coming up with these ideas. So I, well, that's there or nighttime. Those are always where is it helping you at night?

Sometimes you don't sleep because your mind is just, I just why you were we were just talking. I looked down as I had updated my aura scored an 81 last night. Oh, yeah. Yeah, so this is like life changing for me. I've never scored in the 80s. Wow. So I'm, I'm, I want to say on a, which is so funny. So funny that I had to fuck myself up so bad. I'm going to say this right now, dude, is that guys like us, and you know, Justin doesn't fall as prey to this, but he's also also can be prey to this when you are rewarded by the world because of your effort and your talent and your whatever you just without realizing you just developed this pride, which is like I can do it. I'm the, I'm the main actor.

I'm the main actor in this movie. I can make it happen. If I put my mind to it, nobody can outwork me whatever. And for us, it requires us to get crushed. But okay, maybe I don't got it all. Maybe I got to figure this out. So, you know, now you got this place real like, yeah.

“Yeah, yeah, and I really, and, and it's not, I'm not perfect at all. I'll go a, you know, a couple nights back. I think I scored as low as a 67, which is one of the lower scores I get now.”

And, you know, when I mess with it, like I have to, TV's got to be off well before 10 o'clock. I have to have my, my KMLT, I do the, the, the, the Legion, Lunar. I've done all my supplements for the day that I'm supposed to. I'm fortunate I don't have a bath anymore, but I would have done that, yeah, but I have to really, I have to prepare.

Like, and I can't take it lightly. It's not like, I don't then obvious things like tech. I've always been pretty good about that.

Well, like, well, I've, I've put good parameters around the phone and family. You know, what do, because I've had people, I've heard this conversation, or have heard people talk about sleep before. Like, what do I get to do all this planning and prepping and whatever? Because our modern world is so counter to what we're produced good sleep.

“That you have to plan, it's like, why don't I have to plan eating healthy? Because if you just go out and eat whatever's around it, it's going to be unhealthy.”

I mean, I, you know, speaking for my personal experience, it's actually, it's, it's actually hard. It's not easy. I, I think you get some, I think it's talked about is like, oh, you just need to make a little sleep routine or just before bed, like, it's actually like, I got to think about it. Like, I get like, when I get home at like five or six, I even have to like vocalize it to Katrina, like, hey, tonight, I, we got to really make sure, yeah, I want to get a good enough. So like, that's how that's how much effort I have to put towards it to get that kind of a score to get an 80 or 90.

I have to think about it long before bedtime, and I have to be already like, okay, good. I'm getting a good dinner at like six or seven, so that's plenty of hours of digest. Well, imagine if, if all of us for 30 days lived in the woods with no electricity, yeah, yeah, sleep, good sleep would be the default. Yeah, it's dark. Well, especially what to do, especially if we're out. The other thing is to is I, I also have connected very closely, a good, a good, a good, good move. Like, there's a big difference. Here's a huge thing, too, that I've unlocked because I track so much of this stuff.

This is why part of another reason it's motivated me to do the, you know, I don't even, I shouldn't even call cardio. It's just walking. Just moving and just moving for 8 to 10,000 steps. If I, if I'm under 6,000 steps, it disrupts sleep. Yeah, dude. It's just not enough. It's not enough. My body didn't get physically exhausted enough to get a really good deep night sleep. So I've hacked into that also. So it's like, I got to be up 8,000 steps. I've got to really say to myself at 5 or 6 o'clock. This is a night. I'm going to do these things. I do all the things.

And then I score great sleep. If I don't, then it's a, roll the dice.

You know, it's crazy because we have, so we worked in fitness forever and our jobs are very active in the sense that we were always on our feet moving.

Now, we're basically, we have sedatory lives because we come in here, we sit and we don't move, which is most people's jobs. But I was just thinking about this because I was talking with Justin yesterday. Yeah, because both of us, because it's raining, so we're doing daily, you know, midday walk or whatever.

“Yeah. And him and I are looking at each other. I always feel so terrible when we're stuck in here all day long, but do you know much worse, it must be for people working in tech?”

You know what, you're scared of blue screen. At least we get to talk to each other. Yeah, they're just isolated and you're just looking at stupid screen all day. Oh, yeah, that's got to feel terrible. They don't even know it. They've lived in it for so long and have no idea.

But this is stuff I actually geek out and I like. Like this is the, this is where these tools are really neat for me is that I have worn them and paid attention to them consistently. And I've, I've manipulated stuff in my diet and exercise. I have had transitions in my life where I'm very sedentary for a job to very active. And I've been waits from, you know, 180, 180 pounds in lean to all the way to 230 and jacked in lean and overweight, like all, and all in between. And I've been able to watch all these things and there's, I'm, it's easy for me to start to like tweak and twist these little things that that changed that and I've definitely connected these dots.

“So I can't, I can't sit and and do under 4,000 steps in a day and and also not making effort at a good sleep routine and think I'm going to get it a good night's rest. It's just an ain't happening.”

I got a move. What are we hitting is about fourth is an under 4,000 under just show up under four.

It's like two to three. All at home, leave it eight. Yeah, on our days, our bullshit walks gets us to four to five. Yeah, our bullshit walk is a four to five. Okay, if you don't, if we don't do that, you're two to three. And that's including your little workout. That's terrible. That's you going in the gym and lifting weights and moving around your steps or like that ain't nothing. So you were saying, just in our days, I'm like that. So what are your days off? You're not sitting. Oh, I don't sit on a hike. I'm out like, you know, taking the dogs like for walks. I'm dude. I don't, it's like, yeah, it's a big catch up, you know, on the days that we're off.

“But even still like the discipline of like after, because I drive too, like in I'm commuting. That's like 45 minutes and it's like 45 minutes here and you know, I'm sitting on my ass and it just it kills me inside and then I get home and then I just.”

I've turned into this sort of like looking scope for any kind of thing that I need to clean or fix or I'm just like I'm like going around the house or I'm like taking dog outside.

I'm like, you got to like keep up like I've just I turn all that energy into like this crazy storm. What's crazy. And I have so much respect for you that you can do that because what I've also connected. You go home. You don't want to move. I don't want to move. I know. Oh, yeah, that would be me if I sat down. That's like it's when when we when we do this and if I don't lift or get get get moving, which is this is what's so interesting. I mean, I know this has to be common for a lot of people that get stuck in this is that when I go it's ironic that when I only move two to three thousand steps here.

And I didn't exercise. I didn't do any cardio didn't do any stuff. I do anything and then I drive home and I get home to say four or five. I'm I think I'm tired. You know, I feel like I don't I'm lazy and I don't want to go do all this now flip that get my steps in get a workout in I get home. I go right to clean the kitchen and run some air. You know straight up out my wife out with the lawn like I do shit, but it's so crazy by the way. I got to add this to it's like how domestic have we become because we like to move because we know we need to move.

“Like I'm like cleaning totally and sometimes I wife is like no, no, I you know you work you sit down. Let me do it. I'm like no, actually I want to help and I also want to move.”

Yeah, well, it's all ramped up to because I'm kind of preparing to move personally into the other house and it's just been like there's so many things the box and you know you just live in in a certain place like you realize how many things you collect and dude it's it's just been nonstop the last few weeks. So I'm like I'm like burnout, but I'm still like I'm going go go go go go go this is no time to sleep speaking of wearing things and it was supposed to do this big photo shoot today for one of our partners, which we we always we always you know him and all of it which is funny.

But we're supposed to wear all black so you guys put you guys wear your Vora. Yeah, I'm sorry. Yeah, how a how lucky is Vora because this the the shoot isn't even four Vora. We're always wearing, you know, it's the only reason why so I look at old pictures my wife will pull up old pictures.

You guys always do the best clothes. You guys always make fun of my style back then and I mean you're right. I look at the old stuff on the floor dude. Have a nice score my wife.

Yeah, she's soft at all that. She's like your style. She's totally. I was like she's sponsored, but you know like as we are is a whitelist thing with us. I would love to see Vora do like a montage of like all your all your outfits free Vora. And then it's very 95% of my whole wardrobe. Yes, definitely. They hook me up and when you're listening to like you wear a lot of there like button up stuff and I stuff and you go to speeches. No, it's all it's all everything. Yeah. It's everything because I just don't have a senior. You're a change of life dog.

Speaking of life changing Justin, you will appreciate this Doug. I'm going to send this to you. I might have sent it to you yesterday. So I don't know if it's in your in your notes.

Wait, is this okay, like before you, I'm just going to guess. So it has like this track and there's one that you press that's like on a track. No, no, okay. No, that's interesting. Yeah, yeah. I just sent it to the group.

I've never, have you guys ever seen a machine that is so sports specific that you would say that might be better than free weights.

“Okay. That's never happened. Check these machines out for baseball. They were designed. I think it's a Japanese company that designed these machines specifically for baseball players and pictures.”

Look at the rotation. Oh, look at the rotation in the arm and handle as they go through these movements. Have you ever seen anything like that? Yeah, that kind of resistance with that rotation. Look at the leg machine even, but the arm and shoulder one is what really trips me out. When you see the twisting and rotating of the arm. Interesting with rotation. Like I just, I can see his hand goes into like a hingo full rotation. So this is each hero Suzuki has these machines.

Okay, but like first of all, I would never use these machines on the average person because I don't see the, but if you're a baseball player, I'm looking at the shoulder health that's producing.

Oh, yeah. It's wild. Yeah. Do you see how the, the first one that he was showing where there was like twisting a rotate. Yeah, yeah, it was weird. You know, it's a really weird, weird looking movement, but I understand like, you know, I look at that. Look how it's looking. It's challenging. Well, so if you ever watch, so I'm not a, you guys know this because make fun of me. I'm not a sports guy. But I love watching the biomechanics and the physics, the sports science sports, one of my favorite things to look at is a slow motion video.

Of a professional picture. Oh, yeah. It doesn't look magical. It looks, look at that one. Look how twist. Yeah. The physics of it to get to that last bit of whip to really accelerate the ball as seen. I couldn't slow motion get my arm in that position. Other whip in the, some in 90 miles an hour. How do you not destroy your arm? Oh, they do. So it's like, yeah, exactly. The game really is to elongate that process. I mean, that's, that's the thing to highlight too. We talk about this a lot.

I bought people, I think, when I say that statement that sports are unhealthy for us and always gets a lot of confidence.

It's extreme. Yeah. It is extreme. And it's like, and that picture, that picture's arm will, he'll have shoulder will have issues 100%. It's really, the game is how long can he, yeah, how long can you, yeah, how long can you, yeah, torque and throw at that rate for that many repetitions, which, by the way, is why you. Why they count pitches. Yeah, they count why they count pitches. Why they only play so many games that that games off before they play games. Everybody has a number which is kind of a trap if you think about it. Oh, yeah. It's like, yeah, hit my whatever.

“That's why it's like, it's why people like Nolan Ryan were so special. Like, I could pitch for so long. Yeah, and not using it.”

Yeah, yeah, it's the physics of it as remarkable because like a bull whip, the sound that the whip makes is actually that the tip of the whip is breaking the sound area. And what they're doing with their arm is they're literally creating this whip like physics that's happening where the end of their arm is generating so much speed and force. Well, first it would rip anybody's arm off. Yeah, it's crazy. Were you in the room when I was talking about Steph Curry? No, I was out. So your rather room was before we got on the podcast. Let's tell these guys, watching clips of him. This was NBA all star week.

And so he, he wasn't playing, but he was there and he was with the announcers and the announcers. Their, their booth is like, I don't know. It's 15, 20, you know, rose up in the stands behind the basketball hoop. Who put with that? And he's miced up. And he's talking to the guys and they throw him a basketball and he turns around and he shoots it. Like, I mean, I don't know how far probably a three quarter quarter shot or whatever.

“Like that, or at least a half court plus from behind the backboard and switches the ball, right?”

And, and I was telling the guys that he just did that, but that, that obviously went viral, which brought up a bunch of other clips of him. And he's the only person where I've seen this happen before in warmups when he's warming up a lot of times. And he's shooting the basketball hoop or shooting at the hoop. He, I've seen this happen. It's wild. And he misses two shots in a row. And all of a sudden, like, you see him kind of look at the hoop right out.

And they'll call somebody over and then all of a sudden they'll get the officials over and get the ladder out and they'll, They'll, check the level on the, because he doesn't, he's like, it's the, the hoop. Yeah. And then they'll, they'll like, oh sure shit. It's, it's off by it. They, they have to adjust it. Yeah. Yeah. Yeah. Yeah. Yeah. Like his, like he's that honed into the, the, so funny. You brought a basketball, because when I was, when I was on the treadmill listening to the book on the big screen above me,

Yeah. And pay all sorts of things. Oh, is that what it is? Yeah. That's what that is. Okay. Yeah. So, and I'm watching old, old competitions and new ones. But again, I'm not a basketball fan, but I do like human movement and the physics. So I'm looking at the angle that this guy's ankle is hitting the ground and other feet, the foot plan. Yeah. And then how they twist that of it and jump and I'm like, dang, bro.

That's, well, it's right to your, what you're just bringing up to about the baseball player, same thing like they're, they're, they're, they're shin angles and stuff. They're shin angles, which is wild and the ability to get that torque in that explosiveness and that short range. Why are your step and strine how you can create the more torque and so we're, I mean, this is what maybe when we first started, we haven't shot it amount in a real time, just give me his love because I used to talk about him all the time.

It's Paul Faberitz. Oh, yeah. He breaks it down really well. Really well.

And, you know, I've always been fascinated in sports performance and things like that.

And just for a long time, the coaches and trainers have just been whack in that field for a long time. And so it was really cool. I remember when I first found him, I don't know how many years it will go. Well, it's now it's been probably eight, eight years ago when when I first came across him and talked about him. And we had him on the show a long time ago. But his knowledge of biomechanics is next level.

So good, dude. I love, I still talked to him and follow him and watch his stuff.

“But he really only had like Joe to Franco. He was the Joe and Joe was football, right?”

So Joe was really the, the football guy and then, you know, Paul, I think is one of the, one of the, the greats when it comes to basketball, just the understanding, like the understanding how to develop that. We were so off back in the days. I mean, we were, we were kids were wearing strength shoes. Like that. Well, I remember there would be a lot of places.

I remember being in the weight room when I told him how to go do it. Yeah, I did those. Try to get my vertical up. I do it. Can you guys go both by the strength? Yes.

I don't know.

Now, would you do play basketball in them?

You're supposed to, you had drills. Yeah, drills and a lot of like, yeah, like spring jumping, like play metrics. Yeah. I mean, it's a research in the torch. Yeah, torch my kids.

Still, no end. Do you want to send us a statement for a while, right? Yeah. Do you, did you know that the, the, the Kinesiology, uh, one of the best in the nation?

He did, uh, his thesis was on the strength shoes. He completely debunked them. Yeah. That was his whole thesis.

“It was, it's up in the, and that's why he never saw it.”

It's up in his, in the room with a, one of the, one of the classrooms there. Uh-huh. And it's this whole thing. Right. Are they still known for having a really good Kinesiology?

I believe so. Oh, yeah. Oh, yeah. They're still known for it. But you can look, uh, like, if you Google online, like, strength shoes for sale,

they, people still sell it. Yeah, people still sell them. You just don't find it for sale. Yeah. Probably more nostalgia than anything else.

Speaking of performance, uh, I got to just get, I got to give so much credit to element. Uh, and I'm going to give him credit for a couple things. One for not being fearful and putting a full thousand milligrams of sodium per serving. Where everybody was scared of salt.

It's scared of sodium. They threw it in there. Here's the other side of it that was so brilliant. One of the components, and I'll, I'll, I'll tell you why I'm saying this. One of the components to palatability, right?

Something that makes the things that make something enjoyable, uh, to consume. There's three major components and food scientists to figure this out. It's salt sugar. Fat salt and sugar. And so with element, you have a sugar-free drink.

Uh, so it's sugar-free. But no artificial sweeteners. Usually if you've ever tried a non-artificial sweetened, zero calorie drink, I mean, you could tell.

“It's like, you know, it's all right, but it's not as good as the other stuff, right?”

But because there's a so high sodium, which is what you need if you want the electrolytes, it's really palatable. So I have friends that they could care less about the fact that it's electrolytes. They just light the trace. They just love the taste of it.

Yeah. Yeah. So some friends have, like, really adopted it because it, yeah. Like, it definitely still gives you a really good flavor. That's why it compares to it.

By the way, they're everywhere now. They're in Target now. It's so cool. I actually do a picture of it today because it was in my local target. And I hadn't seen them there yet.

And they have their own official big old thing. It's been so cool to watch, you know, where 11 years we've been doing this now. And I love when we find partners like that early, you know, before it's like, I mean, I feel like everybody knows what it is now.

But I remember when we first started working with them.

You know, they weren't, they weren't huge, they weren't popular now. And they just to see them as big as they are and see them and target. Some of that's so cool. I mean, Viori, you brought a Viori today. Viori's another one.

Yeah. Like, it trips me out. Like, how many people I see in Viori now? There was a time. And I don't know.

They said this on air. And I've told you guys before. There was a time when we, we, I used to see somebody in Viori. And there was like a good shot that if I walked up to them and said, Like, hey, you've heard of my, they heard of my impump.

You know what I'm saying? Like, that was how, how small Viori would be. Viori is so big now.

Well, I see people drinking.

“It's less than chances that you use the mic part very slowly.”

Well, like, so I have friends. So I have friends that are invited to our, like, our Christmas party. And, you know, they're friends of mine. And they love me. And some of them listen to the podcast, but they're there to be supportive.

And we give gift backs. So if you attend one of our parties, if you're invited, we'll give you gift back.

And in our gift bag, we've always included packets of element.

So these are friends of mine. And they're not like fitness fanatics. They're in and out of fitness and stuff like that. But they're always drinking element all the time. Like, why do you drink it?

Do you like the electrolyte benefits? Is it helpful? Yeah. They've got taste really good. Yeah.

I don't drink soda anymore. Yeah. This is what I drink all the time now. That's so good. Anyway, I was, there was a clip.

You guys know Steve Austin, right? Yeah. Pro Wrestling stuff. They're cool. He was being interviewed, and he was giving, and they were asking about like training advice, exercise advice, things he wish he knew back in the day.

And he, he says what almost every experienced fitness enthusiast or, you know, trainer, anybody who understands fitness.

When they're experienced and wise and older, they always say this.

And when I was a kid, I dismissed it because they said, oh, you're just saying that because you're old now. He says what they all say, which is, I, I did way too much. Yeah. I did way too much. I went way too hard.

I wish I understood that if I did less, I would have got better results. Now, as a kid, I used to dismiss that so much because they'd be like, well, that's because you're in your 50s. No. Like, of course, like you can't work out as hard. Completely arrogant to the fact that they have wisdom.

They've been doing this for decades. Maybe I should listen to them. And so I just want to encourage, if you're a young person listening, like, the reason why we give this as advice is that because we're old. We're giving this advice because I wish I knew this.

Yeah. Like, I want you to know this, try it out and see what happens. Yeah. And you'll totally, you'll get way better with that.

The argument I always say, and I'm, and making it up to this is that it's because everything else serves us to do that.

Yeah. There's nothing, everything else, and I want everything else, and I want everything else. Yeah. Everything else. But like, that you're, you're working with physiology and nutrition and recovery.

You can't remember me. Yes. And so it's not like everything else. It's not like the more I do or the more I study or the harder I work, the more money. It's like, it's not the same.

It's that there is a sweet spot. There is a sweet spot for you as an individual at different periods of your life. And at different times, even the week. So it's like understanding how nuanced that is that, hey, when I'm getting good rest and I'm young and well fed, I can train this way.

And then that same person two weeks later, when you're not as well rested as well fed, that changes again. You know, it's so it's like this, this idea that just got to push through and harder and that that mantra resonates with the young teenage boy who's trying to climb the ladder and so it's like,

“yeah, I think every, every wise lifter who's been doing it for a really long time realizes at one point of their life they go like,”

oh, shit. I could have probably done half or even less than half of what I did. You've got to result. Got better results if I just did it. And the other one or just, this is why I love the great eight right now.

Like this is a fun program for us to release. People are going to be, if they trust it and try it. Just that. You're going to get blown away. Yes.

Just get, we've, we've distilled down to what we think of the eight most important exercises that somebody could get good at it. We've talked for a long time on the podcast that we communicate like, hey, try going to the gym and just practice movements. Practice these eight movements. Go through that, get good at them and then watch what happens. Just watch what happens just from that alone.

And it, but, but you know what? So many people won't because they'll go, they'll dismiss it. Just like they used to know enough. Just like they used to dismiss anabolic. You know, the same thing like this isn't enough.

Yeah. People trip out like how much stronger they'll get to just like, and this is when I was going for a PR. It's like, you get rid of a lot of the junk volume and a lot of the distractions and your lifting and your workouts. And you hyper focus on these lifts. You know, magical things happen.

Your body responds to it. It actually really is, is receptive and, and hyper focused on like the movement aspect. It can generate you a lot more force if you really allow it to.

“And I think that's again to like the Steve Austin thing.”

It's for me as like an athlete. I do have a lot of regrets. Like with, with that, with over training, but then also to, you know, like not understanding like movement quality. Like to agree that I do now and like adding mobility and really articulating my joints and, you know, strengthening and supporting the infrastructure.

So that way, I'm freer.

And it's like it's liberating and it sets these, these athletes off, you know,

to to agree that they've never even knew they had.

Well, if we all agree that these exercises are a skill, which we do like a sport is a skill. It would, would anybody in their right mind who wants to get good at basketball come to the gym, play basketball play golf play soccer play volleyball all in the same workout.

“Or would you just focus on playing basketball every time you worked out?”

And then you put it down basketball and select for basic components. Yeah, it's just good. Yeah. But it's like we tripling if we treat exercise like it's not a skill. And so that's where, and honestly, that is the difference between somebody who exercises and who works out.

Is that working out is just getting sweaty and moving, working out as I have a goal in mind. I'm working out to get better and working out to get stronger and working out to lose body fat. And if you're working out with a goal in mind, then approaching it with this is a skill in mind. We'll serve you so much better. If your desired outcome is just a move and sweat and you don't care about the results, then by all means,

throw a bunch of shit into a routine, do whatever. Jump in place, spin in circles to take Zumba. I don't care. You don't say anything. Do those things because yeah, that's movement and movements good for you.

It's not a bad thing. But if you are going more effective way. You're going to the gym with an desired outcome of results. There is definitely a better approach to it. Paleo Valley makes paleo inspired supplements and my favorite meat sticks.

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Go to paleovalid.com/mimepump back to the show. First question is from Jay Lamin 23. When it comes to deadlifts, when should I use a traditional and in when should I use a trap bar? Yeah, this is a good question. So trap bar requires less skill to perform which gives it some advantages. It's a straight bar because it's a higher skill exercise.

The risk of injury is higher. Whereas a trap bar is a quote unquote safer exercise because of the it just doesn't require as much practice and skill to do. That being said, although they're similar to the different.

“I think I'd just strongly think you need to get good at both. And so you need to practice both.”

And I don't necessarily think they're interchangeable, but I would definitely practice both because they're both very, very valid. The traditional is just it requires much. I would argue that differently. One of them has carry over the other one of them doesn't. You get really good at deadlifts. You can trap our deadlifts just fine. True. You get really good at trap our deadlifts. You won't necessarily.

Yeah, good point. So, but by the way, I'm not that doesn't mean I'm dismissing trap bar to add all. In fact, I did more trap deadlifts because it was it's entry level.

So like young athlete, advanced age client who's never strengthened before, probably doing a trap bar deadlift with that person first to get them comfortable with

and with hinging and it's a safer way to teach them how to handle it. So it makes a lot of sense for certain applications. So it's not, this isn't me shooting on the trap bar at all. But if this is a person who can, it can deadlift good or knows how to deadlift properly, you could deadlift and never trap our deadlift and be comfortable. One of the most difficult things to do in training is to really hit that posterior chain. There's nothing more effective than the deadlift. So you have to just keep that in mind. If you don't have enough time to really build the skill, you need a long period of time to really build that skill.

Then I would look at risk reward. Trap bar would be my focus and I would build strength and I would work my way into that skill. Next question is from fit for running. What are good non meat protein options during lent since as a Catholic we abstain from meat on Fridays? Not a big fan of fish. We get this question every year, at least a couple times. And I think we are all in a grants on how I've heard you answer this a ton of times is that when you're doing things like lent or fasting for spiritual reasons,

“then I think that's the way you should approach it.”

It's not the idea of, like I think that is the whole of your macros. This is who cares about your muscle, who cares about your physique goals when you're doing something like that.

And so I think you don't do lent then either do lent or do fast or don't do it.

I'm going to be doing this right so we're going to be practicing this and I'm going to eat fish and I'm not a big fan of fish either.

“But it's kind of the point point is it's got to be hard, right?”

Now, okay, I can give you this of options, eggs, dairy, fish, weigh protein, you know, that's not meat. But the whole point is it's supposed to be hard and the whole point is to focus in a different direction. So I mean, I'd say, okay, you're not a big fan of fish, all right, then whatever. It's going to be hard, it's supposed to be hard once a week. It's only for the next 40 days and you're doing it for your faith.

Then go for it and there are other options that I listed, but when you try to like circumvent and make it so that it's no longer hard. I mean, what are you doing for it? Just don't just better you don't like it. That's right. Because you can learn something.

I don't like fish. I'm going to be the one I'm writing is hard. Why also even you fish. Oh, why why just go with nothing? Yeah.

I mean, I guess you, I mean, you could. That's my point. My point is like just the person that's thinking that I need to eat fish or I need to do this. It's chasing these protein goals. One day of doing this a week.

It's not going to hurt you, not from a health perspective whatsoever. So you know that this person who's chasing protein through these routes are doing it for a static muscle reason. And if you're really doing this for spiritual reasons, it defeats the purpose. So in my opinion, either do it or don't do it. That's right.

So I feel strongly about that. Like this is like that's the whole point. That otherwise it becomes tradition and it's not it's not faith. It's just about the I'm doing the thing I'm supposed to. Exactly.

“That's what I mean, like they don't do, don't do that.”

That's that's it. Next question is from Peter Peter unofficial. If I don't get enough protein daily, how does that affect my game? Well, we talked about this earlier. It makes a big difference.

Big difference. You could feel the difference. You could see the difference. There will be no question, especially with the difference. Especially you in this in games.

Oh, yeah. If you just said, like, how much of a difference is making me living longevity. Stangling. You know, not that way, but you want games. You want to build muscle.

It's the difference of you doing it or not. I almost almost every client I ever had that was like, Madam, I train. I do all this. But I don't like the first thing I go to is like, let me see your protein.

I think it's Sicily. It's like, oh, there it is right there.

“Well, I do not consistently hit optimal protein at the beginning of the episode.”

I said, based on the studies, 27% increase in muscle gain from hitting high protein. I would say that. That's not even high protein. This is your time. But we're referring to going from point eight to one point six per kilogram.

Yeah. I would even extend it if you extend this over years of either eating high protein or not. I would say you're going to make 50% more gain. And I would argue that if you actually go to a one to one,

what we always recommend, you'd see even more.

Yes. So it's like, it makes a big difference. Huge difference. Next question is from Mick DiMaria. Why do I love maps 15 programs so much?

I know why. Here's why I picked that question. Here's one because because the people that are writing in that love this program so much are people who've already been working out for a long time. And they're shocked.

Not just that it's easy. And then I'm not losing gains because I'm only doing a couple of lifts a day. But they're coming back and they're like, I can't believe. I'm making progress. Then I'm getting better results that I had before.

I know. Like, and so the are maps 15 program versions. So we have many of these right? And essentially, maps 15 means 15 minutes a day. But if you do the the barbell dumbbell versions is probably closer to 25 minutes.

Yeah. But you do in two lifts a day. Sure. People are blown away that they're getting the best results for the life. And they're doing way less than they ever did before.

That's why everybody loves it. It's not just it saves time. It's not just it's easy. I'm actually getting better results. Stronger and making gains.

To listen. It's so great that you chose this question before we had our organic authentic conversation that we don't even know where we're going is when the conversation and we had this in the way we just ended was talking about how we all think about everybody that has been thinking about or that's older and wise.

Always goes, man, I wish I would have done way.

Yeah. And this the reason why so many people love it so much is they have that same realization. Blows are mine. They blows are mine when they reduce the volume and intensity and all the stuff they were doing before to something as simple as just two movements a day in their in their

workouts. And they are seeing phenomenal results. And who doesn't want to see more results doing less work. And it's. It's also just a paradigm it's a paradigm shattering experience.

Yeah. Completely.

“And I think that's why it's so shocking.”

100% like why it wasn't this here.

That's right. Look, if you like the show, come find us on Instagram. It's my important media. We'll see you there.

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