2821: If You're Not Doing THIS You're Leaving Gains On The Table

there's only one place to go.

Mind, mind, pump with your hosts. Salto Stefano, Adam Shafer, and Justin Andrews. >> You just found the most downloaded fitness health and entertainment podcast. This is Mind Pump right in today's episode. We answered live callers.

People called in. We got to coach them on air. But this was after the intro. Today's intro was 58 minutes long in the intro. We talked about muscle building and fat loss, personal training, current events, family life.

It's always fun.

“By the way, if you want to be a caller, here's what you do.”

Submit your question to mplifecoller.com. Now, this episode is brought to you by some sponsors. The first one is Keon.

They make high quality supplements today.

We talked about their fish oil supplement. There was a study that showed that using fish oil regularly, if you're under a lot of stress, will significantly improve the symptoms of stress. This is from fish oil.

This was a double-blind placebo controlled study that just got released. Anyway, Keon has great supplements which include fish oil. Go check them out, go to getkeon.com. That's GETK-I-O-N.com/mindpump. That'll give you 20% off.

This episode is also brought to by tropescriptions. This is medical grade supplements, like metal and blue. They have supplements for sleep, supplements for calm. This is, again, medical grade. This is like the highest quality stuff you'll get.

“The pharmaceutical grade stuff go on their link through our link”

and get yourself 10% off. Go to tropescriptions.com. This TR-O-S-C-R-I-P-T-I-O-N-S.com/mindpump. Use the code "mindpump" to get that discount. We also have a brand new program bundle,

which includes maps, symmetry, maps, prime, and the advanced training techniques guide. All of that together, over 50% off, 147 bucks. Head over to mapsmarch.com. Here comes the show.

Teacher Time! And this is T-Shirt Time. Ah, shit, you know, it's my favorite time of the week. Two winners this week, one for Apple Podcasts, one for Facebook, the Apple Podcasts winner is Tired of Nick Names.

And for Facebook, we have Devon Sullivan, both of you are winners. Send a name, I just read to [email protected], include your shirt size, and your shipping address. Now, look at that shirt right out to you. All right, real quick, if you love us like we love you,

why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now, hit pause, head on over to mypumpstore.com. That's it, joy of rest of the show.

You want to build muscle, you want to speed up your metabolism, so you're just lift weights, here's a deal. You're leaving gains on the table if that's all you do. Let's go. Oh, oh, oh, oh, oh, oh.

Okay, you guys taking a guess where this is going to go? Uh, nutrition. Well, no, no, no, you're right, yes, diet, for sure, but I'm talking about other forms of exercise. Other forms of exercise that can really encourage, can, or contribute to or foster the muscle building process.

I submit your strength training. I mean, sure that or other forms of exercise. Okay, you know, think about this.

So here's what this thought came from, right?

Okay, there's lots of different ways of exercise. Uh, and they're all great for specific goals or adaptations. And the best form of exercise for building muscles is strength training. Like period industry, and nothing comes close.

“Obviously, I don't think you need to make that case.”

But can other forms of exercise be used in ways to, uh, encourage or add to the muscle building process? Maybe not through the same cardio, like an indirect way. Why not? Yeah. Absolutely. I think about this thought, let's start there for a second,

because we've talked so much about how like really hard cardio training can send a competing signal, which is true, especially long bouts of cardio. Like you run lots and lots of miles, and you lift weights, and your goal is to build maximum muscle. The cardio is going to, uh, that much cardio is going to take away

from the muscle building process. But can a little bit of cardio, uh, help you build muscle. Sure, the strength training process. Well, that's the biggest argument that people try and counter when we talk about that. So, there's plenty of science to support that building your cardiovascular gas tank

feeds to your muscle building potential. Yeah. So, yeah, absolutely. There is some benefits to it. I guess the argument that I would continue to make that we've made on the show for a really long time is people tend to overdo that. And under do and leave basic strength training on the table. And there's there's plenty to get from that well before you improve that.

And so it's this kind of, I don't know, delicate dance when I have that conversation with somebody of like, what do I want you to focus on? Like, I mean, yet personally, I do so that I was on the

Your salt bike? Yeah, the salt bike, right? To, you know, try and build my gas tank a little bit.

“You know, only I only spent seven minutes on or eight minutes on it.”

So, I wasn't doing it for a long time. Well, it's interesting about that too because you do like hit style. Yeah. So, it is a bit like a fast twitch, like an acceleration kind of stimulus. Yeah, which your muscles do tend to respond to. And it's really, it's like the amount of time and duration and how you're like injecting that in your program. It really could then spark like a new stimulus in muscle. There's two ways that I can think about one is through general health.

If your health is not optimal and other forms of exercise might help with that, then that can help you build more muscle, right? So, if your, if your cardiovascular health is compromised or sure, and all you do is lift a few days a week and you just, you just don't have good cardiovascular health. That becomes the limiting factor. Now, that starts to limit your capacity to strength strength and overall health, not being so good. The other thing is, you know, cardiovascular activity increases

capillary density and blood flow. And again, so long as it's not overdone, it can help. And look, I've experienced this myself, not so much recently, but in the past when I was real, like super, like hyper focused on building muscle, there was a point there where my stamina was so bad and doing a little bit of cardio. And I did a little bit of cardio because I noticed my, just to tell you guys a specific story. It was years ago and we got into this competition at

one of the gyms I was running. It was me, the fitness manager and one of the top trainers there.

“And the competition was a so you can gain the most weight over, I don't remember what period of”

time. And so we just went on this huge competition, see how much weight we could put on the scale. So we were lifting and eating like idiots and just getting as big and puffy and we didn't care. Let's just see you can gain the most weight. And I remember one of my staff members was T's, we were all teasing each other. And one of them was like, I bet you couldn't even do a stationary bike without getting gas up. Like, yeah, right there. And I got on the stationary bike and I

gased out. And I remember feeling like, oh, this isn't good. So I did a little bit of cardio for that, but then I noticed the benefit and the strength frame. Yeah. Now I didn't have to rest as long as being in between sets. I felt like I could push harder in my sets and became a limiting factor to to what I was doing. And the little bit of cardio actually helped me build. Yeah, I just set the quality of two of the output of those types of exercises and performing it.

When you do have that type of like cardiovascular stamina that you built. It doesn't take much, but it does contribute towards a better outcome and quality of your workouts. Well, I have a really

simple parameter that I've always used personally, which is when when I'm, I never happens in upper

body. But when I'm training lower body, I'm training my legs and what's limiting me in the strange training routine is I'm getting my heart rate. Oh, yeah, my heart rate. I'm like, my heart rate is pounding so much from the set of squats or lunges or if I'm doing something back to back. And it's not like, oh, the muscles are fatigued, which is what happens when I train my upper body. If I train my upper body, it's normally chest is on fire, palms like crazy. I need my chest.

It's not so good, but I'm not gasped. I'm not like, I'll do some leg workouts where I'm like, grab them in time. So that's my barometer of like, okay, this is where I can use, I can introduce some of that to get to get to get the gains out of that because that's my limiter. It's not my, my, my, my, my, my quads are, oh, we can't handle this anymore. It's like my heart is going because we can't handle this anymore. And now the argument, we've actually joked about this

in the past, but I actually have a really break it down. Like the argument is, well, then just do practice higher reps and shorter rest periods for legs, which will build stamina. But I would, I would surmise that you probably are better off being more efficient with how you build a stamina through cardio and then going back to traditional strength training because you're right Adam, you could do that and just push it and just be gasped out. But now you're strength training

cardio for a while, right? But what if instead, because view two max or quickly adapt. It adapt very quickly. Yeah. So I could easily do a couple weeks of really short interval style training like you did on the cell bike and very quickly boom. I got the, in my strength strength training strength training. So okay. So I just want to make sure this is clear so that the audience doesn't think that you're flip flopping or worth flip flopping because I still stand by

the way we coach and talk to people in regards to this conversation. Yet admittedly, I tell you how I'm using it right now. And so you absolutely could just stay in a 15 to 20 rep range of, you know, strength training and it will, it will get there. You know what I'm saying? You'll get there.

“I think a hack. That's right. Is for the next week or two, I get on that dynamite for eight”

minute blasts. Yep. And by week two, all are already below the handle, some of that. I noticed

something the first week. Yeah. So so yes. Absolutely. I think that's, but again, this is how I've always

consistently. It's like, I notice things in my strength training. Boom. Do that. Oh, I've got something coming up. We're all need a little endurance. Boom. I'm out of there. Oh, I'm getting ready to get leaned out for the next six weeks. Final two weeks. I'm going to use some cardio to like shred down.

Like, I've always used cardio as this intermittent thing that I pull in and out of my

routine based off of that. And so I still stand by the way we've communicated the podcast because

“I think the way we've educated people that have been listening and trying to learn. I think it's”

the simpler approach. Well, I think that what you're talking about is a little more nuanced and advanced to understand, well, I'm talking to the person that's already consistent lifting just a little time. Sure. Most of the time when we're communicating this, it's like average first has a tough time stringing two or three days a week in the gym. They don't have a lot of time. The number one goals fat loss, what form of exercise should I do? Yeah, strength training. But there's

a lot of people who strength train who's goal and they're doing consistently and their goal is the bill muscle. And because of that, they do nothing else. And in many cases, they need to be leaving gains on the table because they're not doing other forms of exercise to augment. Another example is like flexibility, mobility, you know, range of motion style training. Totally. You know, like, if you lack range of motion or your tight, uh, which can happen, it can happen if you strength

train a particular way all the time, could a modality like, uh, in yoga? Could that make you better at strength training? Definitely good. A guy like me for sure. When I devote one day a week to deep stretching and let's say the sauna, I notice my strength training is better because my range of motion is better and I feel better. It's a good introduction to those new ranges of motion before we really start loading it up. And I think that's, that's one of the big, I guess,

like, misstaps a lot of times, it's like, we'll promote the message of full range of motion, like squats, full range of motion, exercises and people have just done sort of that limited version and it becomes an entirely new exercise. And, you know, you can really like, you do it more harm than good if you're not, like, really building that up and, you know, acquiring that type of strength support around your joints and that end range. But like, if you start tapping into

that, think about your muscles, like the potential, you're leaving how much percentage that's 20,

30 percent, like, also you could gain by really venturing into that. To put it differently,

for most people who are looking for health, uh, longevity, fat, like the typical, um, goals, and most people who are like, I'm only going to be able to work out a couple of days a week, realistically, like, and I'm only going to pick one form of exercise, I'll stand by my guns and say, strain training. But there are different forms of exercise are better at certain types of adaptations. Can you get endurance with strain training, you can, can you get more functional flexibility

with strain training, you can. But are there other forms of exercise that specifically for those things are a little better? Like, yeah, cardio will get you stamina faster, and there are forms

“of mobility, specific mobility training, specific forms of yoga, if you want to have, like, like,”

like, something that you can put a label, like, they're better at increasing ranges of motion in a short period of time. They're like little hacks, right? So, you know, who's good at this, Jay Cutler was really good at this, as a bodybuilder. I mean, he was famous for getting, and he made this kind of a popular thing to get really deep tissue massage, like painful, deep tissue massage. And he said that this made him build more muscle because now they try to explain it

by saying, you're stretching the fascia, and so that's probably not what's happening. What probably is happening, because deep tissue massage does help with recruitment patterns, it does help arrange a motion. It's just a different, you know, application. He noticed it in his workouts, and he got better pumps. I stand by the timing that I made my run. Does it work the same? I don't have the same successes I had without Katrina's dedication to massage me at that time.

I mean, that was an early period of mind pump, and she wasn't full-time working for us. And so she had time to massage me almost daily, and to get those massages, like, I still haven't wasn't the, like, food food, like, for sports massage. Yeah, and obviously, that's,

“that's one of her gifts, right? That's what she did. She did her whole career whole family, right?”

They had the only school in the Bay Area, like, she stayed taught it, like, so she's really good at what she does. Her whole family is, and the way it sped up recovery was insane to me. And I, and I, I've such a good gauge, because I noticed, like, before, I know it was like,

during, and I know it was like, after of, like, what that feels like, and I've just never been able

to, to handle that level of volume of training as I was able to handle while she was still doing

my calories were much higher than what they were before to that helps it goes. But it's dramatically

“different what, what it was. It wasn't just that, you know? Another example is, like, sauna,”

use, uh, the studies will show that sauna used post exercise, boosts endurance of V02 max more than if you didn't do, uh, that form of exercise. So using a sauna post workout, uh, studies, studies on this are pretty interesting. We'll boost the V02 max more than not doing the sauna. And the sauna is a hack, in that sense, because it's not stressful on the body. It's just the core warming up as a signal that it's like emulating, you know, some kind of

pretty vascular movement, a little bit. Yeah, a little bit, vasodilation, helps with endothelial health, uh, increasing blood flow. The heat is a bit of, you know, stimulated, you know, heat shock proteins. I mean, we could try to break it down. I can't wait till my son gets my son's getting getting done literally right now. Right now. Yeah, as we speak right now, it's getting all set up right now. No, it's awesome. I can't wait. It's awesome. There you are. You're good about using your

hairstyle, you are not mine. My wife uses ours. Yeah. When I go to, when I go workout, I almost

always use your not religious without having it at your house. I would when I'm home, I'm home.

And I don't want to like, like, you know, I'm not working out or taking time in the sauna. I don't know, like that. So it's typically in the morning because I'll do it the morning before I come here to work. And then so it's like three days a week or something like that. Yeah, I guess I make sense because you, uh, you get your left so early and then you're that's it. You're like, you're on it. It's just a nice combination because I do it, you know, post workout.

Yeah. Now, have you considered doing it with your, your one week on one week off and like making that part? I definitely do it more on the weeks. I don't. Yeah, because I for sure. I feel like that would be a great. I spend more time. Yeah. I spend more time in there. Uh, another form of exercise here's a good one that because we've, we've kind of pooped on this one for a while as Pilates is could I think of an application of Pilates that would help? Yeah. Uh, with strength or

I do because if it's end range stability that helps build, you know, where Pilates might be a phenomenal application with strength training. Uh, this dawn on me earlier today as I was thinking about this segment of the podcast is because I'm thinking of all the different modalities of exercise I'm like, would there be benefit to this? Would there be benefit to that? Where is there any place for this? One of the hardest clients types of clients I ever trained ever were people with hyper mobility.

Yeah. Hyper mobility is, is so different. And it was, a lot of it was hard because it goes, you have to train them in a counterway to what you normally would do. Yeah. So some of the hyper

“mobility is like super crazy limit their range. You have to limit their range. You have to limit”

their range of motion. Yeah. And because if you go to their full range of motion, injuries like they're going to get hurt. Uh, they're just lags. Everything's relaxed. Pilates with its short, you know, kind of pulsing, you know, exercises at end ranges of motion would be excellent for somebody with this hyper mobility, who's strength training, who finds that they get injured when they go as to grass and squats and stuff like that. You're really trying to condition to become

more rigid. That's right. And those ranges of motion. And it would be something because, because with hyper mobility, the limiting factor to strength gains for them oftentimes is pain. And it's tough because everything they see on social media is like, here's a full range of motion. I think the, I think the, I think there's, I think I can make an argument in a case for almost every modality or thing. Exactly. You're thinking about, um, the reason why we, and I'm sure right now people are

all scratching their heads because you're, uh, you're saying all these positive things. A lot of you're saying all these things about cardio. The reason why we don't is that the nuance that comes

“with that rarely do I meet somebody who I think has the perfect balance of Pilates to their strength”

training routine and everything else that they're doing. They're all in on Pilates. And they're goals. Oh, the person who who utilizes cardio to increase VO2 max so that they can then get more out of their workout is a cardio junkie. It's like, or that, you know, so it's like, or the person that is in the yoga talking about anomalies. They call themselves a yogi and they do it three to five times a week and let little to no strength training with, with traditional, right? And so, you know,

it's, it's, it's tough to, on a podcast without the, this is why, if you, if you, if you really

always really interested in my opinion on our strong beliefs on all these different modalities

that people ask direct questions like that we answer generally, is listen to our live callers. We've now we're talking to a specific, yeah, because we're talking, we, we just had a live call of the other day that I remember, I specifically remember telling her, like, oh, yeah, do your Pilates want because she loves Pilates, but also listen to the show and here's what we're talking about with strength training. So it was like, we would prescribe her two days a week of full body

strength training one day of her Pilates and then encouraging walking the rest of the time. So you know, when, when you have a client who's sitting across from you and they tell you, they love this thing or they feel so good when they do it, I would never tell them, never do that or, oh, that's socks, so it's terrible for you. It's like, they're moving their body. Yeah, and it's like, they just beat it. That's all factored in. But if that same person is like, I do Pilates

butt and I wish I had a little more shape to my shoulders and they're like, I want to lose some

body for that. What's like, well, listen, when it comes to reducing body fat, sculpting your

“butt, sculpting your shoulders, that's not the best form. This is mean that you have to get rid of”

it, but I'm saying that why don't we use the right tool for the thing that you're telling me about. We'll still include the thing that you love a lot because I don't want you to lose that and that's important. And so the prescription looked something like that two days a week full body strength training to your one week of Pilates that you love to do and it has lots of benefits. But now the majority of your work is utilizing the tool that's best suited for the things that you're telling

me to. And if you, you said back to me, my body's perfect. I don't want to change it. It looks

exactly how I want. I love my body fat percentage weight is and I really love doing Pilates,

but I hear you guys talk shit about Pilates. Well, don't stop it. Keep doing it. You have the aesthetics you want. You feel good. You love doing the thing that I remember, but it's people come to us with specific goals. And then they, they want to shoehorn it into the, the class that they love or the modality that they enjoy. And it's like, okay, well, you got to pick and choose. Either do the thing that you'd love and just love it and enjoy with the benefits that it gives you.

Or if you really want the thing that you're telling me and describing to me this look or this performance or whatever it is, and then I tell you that's not the best tool for it. Don't get defensive

“like I'm attacking your modality. This is the beauty I think are of coaching and personal training.”

Is that there's lots of nuance and conversation and it's depending on the question. You can have a very specific question for a specific goal and then I'm going to give you a specific answer, but it

doesn't always apply to everybody because people have different goals, different personalities,

and there's different applications. And so I just thought, you know, there's probably a segment of people listening who are super diehard, strength training, which is great. That's me who might be leaving progress on the table because they're not using these other modalities to augment. And you could definitely augment strength training with other forms of exercise and find that strength training become far more effective. So I got a study for you guys on fish well that Max Lugovier just posted.

Oh, really? Yeah, which is really cool. So relatively new or what? New one. Okay. New random randomized double-blind trial found that taking omega-3's daily for three months, significantly improved stress, anxiety, depression, sleep quality, and everyday memory in adults with psychological distress. So people who are stressed, who have a lot of stress in their life, either due to work, or sleep issues, or kids, or whatever, taking a daily intervention

500 milligrams of EPA, 250 milligrams of DHA, improved nearly every psychological measure that the researchers test it. Interesting. What a just a wonderful and expensive healthy supplement that you can take that will help your brain. By the way, this also, it's also great for your blood lipids. It's great for muscle function, overall health, longevity. It's like one of those things that's probably, for most people I would say, it's in the top 10 fish. A lot of people are

deficient. Well, it seems like we're moving more and more in that direction with the type of stress that people deal with. It's so funny how, as a society, we've flipped in the last hundred years. We were much more closer related a hundred years ago to like how we originally evolved, which is the last stress. Yes, a cute, like, war! You know what I'm saying? Like, this is like crazy, right? So fight out. I mean, but today, it's not like that. It's a political drama and just staring

at your screen and in taking all this negativity and political divisiveness, like, it's this low-level

“chronic stress all day all the time that I think people don't perceive as bad because it's not as”

scary as a bomb's coming, you know, but it's more, it's consistent and all the time. It's so wild you're going there. So before I do though, I want to recommend that people because fish oil is in all the same quality, oftentimes it's rancid. It's not high in, you know, the key on, key on, key on is the best. They have really, really good fish oil, super high quality. So people listening, because you can go to the grocery store and get that poke test. Yeah, they do. If it smells fishy

and, like, that's probably rancid. And you can go to the grocery store and get like their brand if you buy fish oil anyway. It's not the same. It's not the same. All right, it's wild that you just said that at them. Because I was just listening to a book today that talked a little bit about that. Yeah. And I think what we've been doing is placing the blame on the type of stress and not on something else that's been missing in our life that we used to have that made it made us so resilient. So

it's not the stress as much, which we're pointing to. You know, this low-level constant stress, people texting me, emailing me, I'm busy all the time, you know, versus back in the past, like you

it. So here's what led me down this rabbit hole. So there's this, like, interesting phenomena

that was studied with war veterans. So people would serve and when their time was up, they go home and a significant percentage of them would re-enlist to go back. And they were studying this and like, what? Why would you want to go back to living in the barracks, eating military food, potentially being in danger? Why would you trade being at home or being in society? Like, what's going on? And so what they found was it really had to do with, I'm going to loosely label

it as community because they had community. So here, this is what I wrote. I literally, this is a quote from the book. Okay. And there was this researcher. I can't remember his name. I'm going to find his name

“for you guys. He's an American researcher, Japanese name, and I think I was telling you about it”

today, Doug. Was I giving you a little bit of his name? Yeah. So I'll get his name here in just a second.

Here it is. His name is Shinya. Let me see. I can't remember. Shinya's something. I'll find it. But anyway, he did a big study on this and this is a quote. He said that in modern society, he's people now pursue what are called duty free relationships. So duty free relationships are like relationships that don't require a lot more like an acquaintance. Yeah, it's like we're buddies. We're friends. Yeah. It does require a lot of responsibility and help. We're not like

doing life together. It's just like, hey, what's going on? And then I might say that. Yes. So these relationships and they also are pursuing subjective forms of well-being, which are based on things like self-esteem and the verification of the individual I self and they're discarding interpersonal

forms of well-being based on social support and community. So what they find in these studies is

when you have real community and connection, we're actually doing life with people, where people know about your challenges, not just the surface stuff like we hang out on the weekend here and there, but like actually like we're helping each other, we become very resilient, like super resilient. So you look like older societies, we're like, you know, we're two, you know, London getting bonds. It's a lot more intensive of a relationship for sure. It takes

more work. It takes a lot more work, but the payout is much greater. I'm sure and I've heard that from veterans, it's like they leave their brothers out there and it's like they just long to be back with them. It's like a purpose that's not matched, you know, civilian life. His name is Shigihiro Oishi, who wrote this and he talks about how it's just kind of organized

“this way and I think some people can kind of relate, like a lot of people live in neighborhoods,”

especially out here in California, like you don't really know your neighbors. You might say hide of them or whatever, but back in the day like you did a lot together and if you're in your kids would go to the neighbor's house and then you guys will help each other and someone's sick and let's all bring them food and now the drawback of that, I guess, you could call a drawback, which is what we all run from, as they know your business and, you know, you want to kind of be

like left alone or whatever. I mean, people used to knock on people's doors, but not calling. Yeah. They would just not, hey, what are you doing? Come on. If someone knocks on your door now without calling, you're like, what the hell? Yeah. Like, don't answer the door. Nobody text about what you're doing and borrow stuff from your refrigerator. Yeah, dude. What was open? And so, he, what he's saying is that it modern societies, which is focused on individual pursuits

and this kind of like individualized kind of society. He's like, we live in, and now we live in and societies where the majority of the people that you run into are strangers. Yeah. Well, that's the majority are strangers. I mean, social, social media is like the junk food of connection. Totally. You know, and personal connection with neighbors and relationships is like the slow way of cooking real food. Yeah. You know, the takes time. Yeah. It's work. It's effort.

“You know, it's like, but it's, it's way better when you do. You know, but I think that's just what”

is happening. It's so quick and easy to just, and it's funny because I think the younger generation they grew up with it thinks that they're more connected because at the touch of their phone screen, they can be talking to their friend who's a stay-to-way or at all times they can be DMing back and forth throughout the day and not see them, but there's, there's something that's missing. There's that we without that human touch. I mean, I, I don't, I mean, obviously, we feel strongly about this

with the decision of the business in the last year of just, we're going to, it's like, there's going to be a clear divide. There's going to be people who are going to just like there is with junk food, right? They're going to be like, who cares? I like the way it tastes. It's easier. They don't know my drama. That's where some issues are like, I don't care. I'm going to, and they're going to go all in on that direction, and there'll be other people that value the whole

my life where I can do it the old fashioned way or get reconnected to a human, I'm going to.

“And I'm willing to even potentially pay more money for that and do that. And I think that we're”

heading very quickly in that direction where most things will be like, I mean, we were talking off air and so care is to continue that conversation like, you know, we think that personal training happens to be one of those professions that you really value the interpersonal connection. Like, in fact, so much that you can be kind of a okay trainer. But people keep coming to you. But people keep coming to you and they love you. Right? And what I mean, what I should do,

let me define okay better because you're, you would still be a good trainer. You're just good in different way. Like, you're not the most educated. You're not the best program. Yeah, you're not the most knowledgeable, but you're likable. And people like coming to you, and which is probably the number one trait a trainer can have is to be likable. And you could have a decent business. Now, throw in some experience and some real

serious knowledge. And you become extremely valuable. But what professions do you, what else do

“you see like that? And what other ones do you not see? One of the things that we were talking about,”

because I know your family is deeply in the finance world. It's like, and they're so mad whenever I know they are. But it's just like, I'm with you on this, like, I don't give a shit about my finance guy. So long as he brings me back more than 9%. You don't say that. It's just he can be a, he could be a dick. He could be like, it's so in personal to me. And, but it's like, yo, we did 13% last quarter. I'm like, all right, keep going guy. You know what I'm saying? Like, I don't well,

the argument I made to them was I said, you know, when you work with a person, because they're like, oh, personal training, AI is going to be, and I said, listen, every time you work out with a trainer, you spend an hour with them, every time you work out, every time you make a trade, your client isn't sitting with you, hanging out for an hour. You might meet with them once a quarter. Yeah, you might have to do it in your sleep. Listen, just just to play out their argument, I don't disagree

that there will be some people who are like, I just want the result. That's right. I get to tell someone to check all my, all my ordering, check all my data, tell me what I need to eat today. And that's all they want from it. But I'll tell you somewhere now, from someone who trained a lot of clients and been in this room a long time, 80% of the clients aren't that 80% you felt more like a therapist and a friend. That's right. And so, yeah, the 20%. There's a 20% that were like,

yo, Adam, I got 18 weeks, we got to look like this. I got to do this, tell me exactly what to do. That guy probably does pay for an AI that's a quarter of the price of what I would be charging to get lay out the perfect blueprint for what he's going to do and he's going to fall through. But that is such a small person. That's right. Of your clients. I'll argue this in this society. That's just running towards, you know, lack of community, because where do people find community

now, right? You used to be your neighborhood, your church, what is your city, you know, meetups or whatever. Yeah, like, that doesn't really happen anymore. I believe gems are going to be a great place to find it where you have great culture. You know, everybody, you work with your trainer. Anything people are going to be, and because people are so still, they still want to look at it. What, let's still want to get fit. They're still going to go in that direction.

What was it? Arthur Brooks said the other day, I heard him say something as a first time

I'd heard him say that what activism replaced. It was something around, probably motherhood. No, it wasn't motherhood. It was something else. I wish I remember what I want to say. It was either. It was something more related to church, community, that direction, because you have this sense of belonging towards a better, higher cost. And so that's like why there's such a high level of activism is because there was such a low level of that. I wish I remember, but the way

“he articulated was the first time I heard him say that. I got to remember that. That was a really”

interesting conversation. But it's really interesting, again, to look at like, because I've already been kind of looking at this research, and it just keeps confirming it. Like, what is it about stress? Why are we suffering from all these effects of stress? Is it because we're bombarded with stress?

And the old, I guess the old message was, if the type of stress and it never goes away, and I think

that's part of it. But then you look at the data, and you see some people are just really resilient. And it's like, why are they so resilient? And it's because they have tight community and a higher sense of purpose. And suddenly they can handle way more stress. And I got to tell you this, my dad, the way he grew up, they didn't have social media, they didn't have constant reminders. But he didn't grow up without stress. I'm going to tell you right, they were poor. No, he was working since he was nine.

Sometimes they didn't have food. Like, that's really deep. You still have your tongue. It's just like a muscle. But he speaks so fondly about growing up because the community was really tight. You know, where he grew up was really tight. Everybody knew each other. And we're with each other all the time. And it just makes you super resilient. I think that's the biggest. Well, you also,

How we have the the poorest person has more than what things in Queens had. Oh, yeah.

Just as it didn't exist. Right. And so, you know, and so the real secret is appreciating and

“loving what you do have versus always focusing on what you don't have. And I think that the”

halves has happened so fast for us and for so long that like people have become numb to like going like, do you know that literally just like what a few hundred years ago having warm water when you wake up every morning before work was like mind blowing up. The fact that we like have it's in the world where that's still a case. Yeah. Like that's crazy. That's crazy that every almost almost everybody has that as like a base, a base in this is a necessity thing that they have,

which that would have been the ultimate luxury at one point is to have you turn on a faucet and instantly every because every morning you got to bathe their shower. Most people probably

do that for a very long time. You just walk over and you eat at your your house that's so small

or doesn't have this or doesn't have that. It only has one television in what you have said. I dad was a teenager like 15, 16 and he had bad time. He's like deep in a work. So he's like full working, whatever his mom would warm up water and fill up a bathtub and just keep filling it

“with pots. That's how he wants to do it. Until it was warm and then he's he jokes about it but he”

goes we would all use the same water. Yeah. It would start with the baby and we'd end with the dirtiest person which typically was me or my dad because we were working. So it's like the baby then the next person and the next person then you end up you wouldn't just dump it. Because he can't keep having to be warm you water. Yeah. They can't keep having warm water. But yeah it's really interesting because my friend Chuck really talks about this. He's good at this because he's done lots of mission

work and so he's gone places where he doesn't know anybody. And he talks about this like you got to you got to go do work. You got to go and actually make friends. You have to go and be a part of the community. It doesn't just happen by accident. You have to go and he actually talks about this. He's like oh yeah I see some people that I'm like I want to be that person's friend and I would like consciously put the effort in to be their friend and build community. Nobody really does

that anymore. I think it's kind of like accept the fall into it. We're also you're I mean we're you're you're talking from a place of being in the Silicon Valley which is probably the worst. One of the works. Yeah because there's places in like I mean even in my little pocket if you're saying who was it that you know that my sister my sister my sister lives in the like deep part of that are mid middle of Texas and out of the middle nowhere and like the whole neighborhood every Friday is on

the front lawn like the whole neighborhood. They all barbecue and they got they're a little long chairs. They fold out and everyone's just kids are running around on their bikes all over the place and that's like every Friday. Every Friday it's a thing that everyone's doing and it's normal and it's not like you needed an invite or their a flyer goes out because it's like it's just expected that feeds your soul. Yeah and so there's communities like that. I mean I like like I feel really

cool about the place. I'm in a little cold attack. There are a lot of my neighbors are older but they're all they all go out and do their own yard and they all know actually one of my neighbors has eggs. He comes over probably once every other week and drops off extra eggs to us. I got another neighbor that you know older anytime we see ambulance or anything coming in out there with his wife.

“One of us is over there asking if we can take someone. So there's that said I mean that's what's”

also a drew me there right so like because you don't see that. I also have lived in many houses before that that I lived around here. I live there. I remember our our condo that Katrina and I live

when we first got together or shortly after I live there for two and a half three years and I never

met anybody. Any neighbor next to me and we were connected. Our homes were connected. Yeah. Okay like we literally could walk outdoors and like five feet away and like I didn't know their name. Like nothing. It's like a total commuter mentality. Like even the schools like when I was at San Jose State it was like you just show up, you do your thing. Well he's out. Yeah and nobody's staying to hang out and they the only ones who are the artificially manufactured ones like the

fraternity is the sorority is like that's the only way you could like build any kind of community there. That's just like kind of a conundrum here in the city. I was thinking too well. I agree. Well I was listening to this study. I was thinking of like my own tendency. I think this is natural for people because I'm like, you know, why are we moving away from it? If it's so good for us, why did we move away from it? And I think it's because it takes work. It takes work. Like to give

you an example, if something's happening to me personally and I'm struggling, right? And you come up to me when you guys come and say what's the matter? I don't want to talk about it. Leave me alone. And I genuinely want to be left alone. Yeah. But then it's a good friend. You see something's like you're going to kind of corner me. No, no, and you got to talk about it. Yeah. And I might be resistant. And I don't want to talk about it. But then afterwards. Like man, I feel good. So I don't

think it's just that. So I also think that it falls in line with a lot of the other things that I

So the I we're still in the middle. I mean, what do iPhones been out for about 20 years?

“Has it been that long? Really. Actually, I think. Yeah, we're coming back.”

Yeah, yeah, yeah. But that's not a law. That's not. I mean, two different. One two decades is not

a long time. First of all, it took the first five years before people started to really even adopt it.

So it's really only 10, 15 years at everybody is kind of adopted it, right? And social media came what, maybe five, 10 years after that. So 15 years somewhere on there. So we're and we're and it's just now becoming a conversation. You know, I mean, to the point where when I was first bringing it up just what eight years ago, teas, nobody knew about those books. No one was talking about that stuff. So the fallout hasn't completely and there's not enough communication and there's not enough to see like,

oh, wow, this shit's kind of messing us up. You can stand that out another decade or two. And it'll course correct. I think that people will be like, oh, wow. And then it and it starts starting to happen. I think Genzi's kind of figuring it out a little bit with if you see what kind of

“they're trying to do. I think so too. Yeah. I think they're all kind of like, okay, we need to like hang out with”

each other. Millennials really had a worst because they grew up with it. Right in the middle. Yeah.

To the point where I remember hearing things that were like, if you don't learn it or you don't figure it out, you'll be behind it. So there's this idea of like, oh, give your kid this this tool right away. So they could figure it out because that's everything's going to be. And there was some truth that everything is built off of that is surround around that. And and the kids that don't know it really inside and out, probably are doing okay, business wise related to that, but we didn't know

what the ramifications of that were long term. And I think we're we're starting to piece that together. So kick extended out. And I bet you you see more and more. I was going to ask you Adam as you were talking, you you I remember what you were saying all fair about the calm and sleep from subscriptions. Yes. Dude. So I try to do. I tried it. I haven't tried it. Yeah, I've been doing the methyl and blue clip it though. Bro fire. Yeah. The fire. Yes. Yes. It's actually really like, really effective.

What was it? What was the name of? So the sleep one is no, the doctor who we had on. I know he hasn't aired yet, Doug. I want to. Doctor. Sure. I'm going to get his name here. Thanks.

“Right here. Because his episode hasn't aired. It's good. Doctor Scott. Sure. I think he pronounced his last.”

So Scott. It was Scott. That's awesome. Just his first. Sure. Sure. Sure. So Doctor. Sure. The other is. After he he came on the show. One was great interview. So look forward for the audience to hear that one. That's awesome. Good information. So good. Yeah, really, really good. And set me up with a stack. He knows obviously I've been working on my sleep. And so I've been sharing my sleep score. So people have been seeing I've been I've first time in my life. I've ever

hit 90s. So I've had 290 now. So I've had a 90 to 92. So I consistently remember the 80s,

which in the past never was hitting in the 80s. I still have my occasional. If I had alcohol,

like four or five nights back and that did disrupt my sleep. I had a not the greatest score. But man, that stack. Like you feel it. Like I I'm such a fan of supplements that you know me. I'm so skeptical about it. Yeah. Yeah. Like like there's not a lot of things where I'm like, oh yeah, I feel that. It was measurable under very measurable. Yeah. So I did the so the calm and the immune one have an extract or compound from quarter seps. It's good for immune system, but it also

increases REM sleep. So I did just that. I think it was the immune. So it's not even supposed to make you sleep. In fact, you could take it before you work out for athletic performance. You could also take it before bed because it boost REM sleep. And I definitely will wake up more rested. So I took that. So his stuff is I took a half of the calm and it's called a torch, right? Torchrocky. I don't want to say Torchrocky. I want to say Torchrocky. What is

Torchrocky? What does it mean? Yeah. You can do it with some. Yeah. You can do it with some. Is that what that means? A trokey is something that dissolves in your mind. Yeah. But you could just swallow it too. Yeah. Yeah. So I took, but it hits faster if you. If you did so. And I so I did like that. It does have a, I mean, it has like a mouth numbing feel to it. So I took a half of the the calm and then the sleep. I think I took a full. And yeah. Within 30 minutes. I felt like,

yep. Yep. Yeah. It was nice. Yeah. So it was really nice. And I had a great. I did a good sleep too. So I am definitely a fan of the product already and Anna and a fan of him. I really enjoyed that podcast. So that was a really good one for me. I learned something really interesting the other day and then I confirmed it with a friend of mine. So I was out to dinner with my friends Griffin and Katie and they have a son who's autistic.

studies on it and I confirmed it with them. So parents with children with autism will notice

“that when their kids get a high fever, there are symptoms of autism like almost go away.”

Oh, it's your style. Look it up. Type in autism fever. Never heard of this. Yes. And so I brought it up.

We were at dinner and they were talking about their kids. They're great. Great parents. Such there are awesome people. Griffin is like, Bro, he's like one of his people I could talk to and get like super deep on pretty much any topic. He's like one of those guys that like will have a quote from a book for every conversation. He also less conspiracy theory. So if you ever meet him just then yeah, he's on that level. But we're all talking and I'm like, oh, I read about something called

autism fever and his wife looks at me and she goes, oh, it's a real thing. She was when my son has a high fever suddenly. He's talkative. He's making eye contact. He's like, yeah. And so they don't know why, they don't know why or what's going on in the brain that causes that. But it's this, it's a, it's a documented phenomena. And I think it's so interesting. And I'm like, like, what is happening? Yeah. All right. It's during a fever. Let me show this. Let me show this. It's definitely

towards within autism. It's not just a case. Isn't the brain like hyperactive? Good question. I don't know. I don't know. And autism, such a wide spectrum. You want to be kind of shits down a certain like it down regulators. Like that because you're, you've got a high fever. Some of that maybe slows that down. I don't know. Dude. I don't know. I wish. Yeah. I'm not able to cast right now. But recent research suggests fever causes immune cells to release molecules like

IL 17A, which interact with a specific brain region involved with social communication.

“That's what it is. So you would think he would think that we take like a peptide or something”

that will release? Well, I think that they're looking at the researching this. Yeah. And it could potentially lead to a treatment. Wow. Sounds pretty promising. Yeah. It would just wild the meat someone. And she's like, oh, she's like, that's crazy. She goes, he gets a high fever. And suddenly he's like, that's wild. It's like his symptoms are gone. How crazy is that? I don't know if you wait. I can imagine having an autism kid and then all said that when they're sick and then they're

like all said, yeah, like a wake can communicate the better. Totally. We're totally. I know. Interesting. That's super. Super fast. All right. Something else that's interesting that I learned about animals that Justin loves is stuff. Yeah. Hippos. Hey, don't body fat percentage. Hippos have because I think they look like they're jumping. They're solid. Muscular animals. Brother five percent.

No. No way. They are. Five percent body fat. Over 65 percent of their body mass is muscle alone.

Just for context, the average man is 40 percent lean muscle. So they tons of muscle and they're big animals. Well, I mean, they're literally the most vicious, violent animal. And it's wrong. Get them against anything. They'll win. So I'm like, yeah, but they look chubby. It's because most of their body fat is in their super thick hide. They have really thick skin that protects them. Yeah. So they look kind of like they're, you know, like chubby animals. Yeah. But, but it's not.

I looked up a picture of my body skin peel. Well, it's husky. They're just, bro. It's just their, their muscle machines. Yeah. They're super. If you look up a picture of a hippo's thick without their skin, like they could like they could do like a drawing of what, bro. It looks like a the tank. I have five percent body fat. Five percent. Yeah. Well, I have some animal news for Justin. You know how much sperm that a whale jack plays when he sees him. The sperm is what's in

the same amount. I heard you say a story of this kind of thing. Forty gallon whale, forty gallons. It's a 50 gallon drum. That's crazy. Yeah. I wonder if it's a lot at once or

“it's a long time. What would your guest be? I feel like this is a challenge. You have to google this.”

Look up a blue whale jack. Yeah, is it? Do you think it's a long period of time? Like jack or he needs just a block. No, I think it's a lot at one time. Because it whale, it's a blue whale, bro. That's the biggest animal in history that we know. Yeah. And so a female blue whale, you know, it's probably got a big, you know, the giant. I feel like they'd be like the worst episode of fear factors. This is your best way.

This is a blue whale. I've never seen them talk about how big a blue whale penis is.

It's gigantic, bro. It's okay. Shut up, Doug. I'll be. You never google this. Exactly. I don't know where to serve. Is it the biggest of? Okay. All animals, it helps me as a big animal. I don't know. So this is, yeah, this is pretty interesting. Blue whale semen capacity is enormous with estimates reaching up to 475 gallons when fully emptied. So they do not necessarily ejaculate all of it at once. Yes. Anyway. Yeah.

Yeah. That's 40 gallons of it. Like seawater in your mouth. Yeah. That was actually the mean that I,

three. Well, so yeah, like 10, probably 10 feet long. No. 10 feet. Yeah. That's how big the wing is. Yeah. So meters a little bit longer than yard, which is three feet.

“Yeah. It's very important to apply that by 2.8 by 3. Around 9 or 10 feet. Yeah. Wow. Yeah. That's a, that's a mad hog right.”

We can, you had your first soccer game. Oh, my son. Dude, it's the funniest bro watching five

rolls play soccer. It's hilarious. Well, so my son, he's he's so cute, right? He's he's kind of like anxious or whatever, but he's doing it and they start playing and he's running. Like he's running. Okay. Yeah. Yeah. And you'll run towards the ball, but as soon as the ball gets close to him, he runs away. So yeah, dude. So, and it's the funny, too, because the ball would get near him and you'll look in another direction and just run. And I'm like, is he scared of like, does he not know

what to do? Is he like afraid to like engage? Yeah. So like the whole game was him running around the ball in a way from the ball. And then if the ball actually got close to him, he'd run in the other direction. And I'm like, the ball, focus on the ball. Hit the ball and he's just running around. Yeah.

Because you always see a cluster like there's no actual positions at that level. Like everybody's just,

you know, moves with the ball wherever. Yeah. No, it's not like he's going to run. He's not like he's like, you know, sometimes kids will go playing the grass. No, no, he's just he's running. Yeah. But he's just running. That was Ethan. He was just like, oh, a bee. You know, then he fight a steak and we're like, oh, I can't do the ball. Yeah. It's just funny. I, I have, I sent you guys a video. If the ball comes, it just runs away. It runs, it makes a big circle around and it comes

back. Oh, buzz in the near me, walk around and I'm like, get the ball, get the ball, get the ball. Oh, that's just, yeah. And after words, I don't want him to feel bad or anything. And so hey, so his mom is really good. Jessica's really good because she's like, at first I was like, does he know? Yeah, maybe he's just not like, oh, he doesn't know. Especially, no, she called it. She called it. She says, I think he's, he doesn't, he's scared to engage with the ball because he doesn't want

“to be the one to do it or whatever. The pressure of it. Yeah, I think that's what it is because”

he's, he's, he's paying attention, but he's like, he's obviously avoiding. Yeah. Oh, wait, wait till, they're kicking the ball. Yeah, yeah, yeah. Wait till it unlocks for him because he's not, he's that kid. He, uh, so this is the same age. I don't know if you remember me telling the story in the podcast

when I went and saw my Godson play. He's the same age as the realist was his first year of

pint soccer. And I remember getting ready to go watch him. And I'm like, hey, get a score goal today. He's like, yeah, how many? And I'm like, oh, we're going to do tomorrow. And I said, like, okay, how about three he's like, how about five? He scored six goals. Oh, yeah, just a little same thing though, just fast. But only he wasn't afraid to go into the ball. He just get out in front of all the kids. It was just like one goal after another was well. I have a soccer story from with my son this past

weekend and just freaking broke my heart, dude. I'm like, of course, this is, this is going to happen.

“Right. So we're at a birthday party. There's a, some big birthday party. 70 people there jumpy house,”

tons of kids, all ages. And this is Max's best friend who loves sports. They got two goal goals set up and there's, and there's, there's kids there. It from their traveling, they had their traveling, they came straight from their traveling soccer. Yeah, yeah, they're like, these kids are three years, four years older than him. And they're like, I mean, they're making moves. And my son's like, not interested. Like he played in the jump house when it was just him and Julion, then all these

kids came and then he's like coloring on the bench and he's finally like, hey, you want to go do it. Now I'm good dad. I'm doing my thing and I'm like, okay. And so finally, after all the, like, kind of the older kids were playing, uh, uh, done playing soccer, they all went into the jumpy house and then nobody was on the, on the, on the lawn and I said, hey, do you want to go kick the soccer ball with daddy? And he's like, okay. Yeah. It was like, cool. So he could get him. I get him out there

and we're kind of kicking around. And there's a kid in his, in his grade that's, uh, like, he's like this little tiny little shortcut, but he's like a phenom. Everyone talks about, he plays baseball, soccer, everything. He's like, really good. And he's like, this little short little, he's smaller than Max. And so he comes running out. I'm like, okay, cool. The three of it and Max is like, cool. Obviously, he could look a little at him. Let him. And so we're, we're playing at Max's trying

to get for me. And I kick it over to that kid. And so Max turns around and that kid just plants and boo and launches it straight into to Max's chest. Yeah. It's a soccer ball. But I mean, it was like, it was, and I knew right away. And I'm like, oh, man. And I see my son. He turns around. And you could just tell he's trying not to cry. Everything in him and fight his emotions. And he just, like, head down, comes walking into me and he just, and he can tell he's trying to fight back,

crying and he starts crying. And I'm like, dude, what's the chances of, like, I get him out there

running through the story of playing, I'm like, dude, I'm never going to get this kid to play sports

“through to the right way. We're going to the left that we're having. Yeah. And you could tell he was like,”

I could tell like he's, he's trying to control his emotions. And we sat down and I said, hey, man, I said, did that hurt or did just scare you? And he's like, it's scared me. Because it's a damn, it's soccer ball. So it is a kid. It was like I just dolled. But the kid did it. If you tell us when you're that little and something like that happens, I don't know if you've seen this, but they get embarrassed. Yeah. You know, I mean, that's part of the tears too. Yeah. Uh-oh, I fell.

Everybody saw him. Yeah, whatever. Yeah. Yeah. So it was just like, oh, I've get him out there. I get more buddy. Yeah. I have more buddy. The whole time, all these big kids are playing, nobody gets hit with a ball. Nothing happens. Like, the wax goes out there. The first, literally within two minutes. And the kid was like, I mean, the kid could get great kick. I mean, what, what a great kick. I mean, he planted, put his foot right into that sucker.

And it, what Max was just in the wrong place. And it just pelting him right in his chest and launched off of him. Oh, man. My poor boy, we got like his sports themselves. They've been bringing so many different like lessons and challenges. Like for me, he's like on revisiting this through my kids. It's so different. And you think it's going to be like a similar experience. And like you remember all the fun memories of like where you got, you know, from all of those, you know,

those hard things and struggles that you faced and all the stuff. And even just like, right when

“I think, I'm like, oh, dude, we're getting it. You know, and like, I got him in a new sport. And like,”

the very first, I think I might have told you guys like he scored like right away and like cross.

And I was like, so pumped because I like I needed a win for him because he's been fighting me about this sport the whole time and it's like, and he's still like any. He keeps coming back and is like, like, I doubt I don't like this. I don't like the sport. I don't like it. It's not fit for me. And he's like, I'm just like, oh, and I just had to like walk off and like trying to like really see, like, well, you know, is this, is this something that like, I need to like, you know,

over ride his, his want to do it. So he gets the experience or like, what, what is the replacement of our work? And so he actually, it was good. It was he came back to me with like some options. He's like, here's actually what I would be interested. I love football. He's like, I love like flag football, but that's the only sports so far out of all of them. We've tried that he's like stuck with. And then he was like, I really want to like ride my bike and like, you know, get competitive with that.

I really want to do Boy Scout. And I was just like, really? Like, I had no idea. You know, that was such a left-field thing for me. But I'm like, well, that is actually kind of cool. You know, like, he can get into, like, really like learn how to build a fire and like getting, like, I've been wanting to do that. Just like, it's just so, it's hard, man, because you think that, you know, this is like such a good base for him. And like, this is going to be like the progression of how I'm going to build off of this,

and like, turn into a super athlete. It's like, it keeps like blowing up in my face, you know? I still think he's, this is what I feel so good at it too. That's why he's so good. He's such a good base, which you guys do with gymnastics. He's so gifted and talented in every sport he plays. He's just not interested in it. And he's still young and wait till he's in, like, high school. And yeah, his boys and him are playing pick-up, basketball ball. That's a factor. Yes, it's a total

factor. He's still, and it's the same advice you guys give me with max is like, and that's how it makes me chill out. It's like, okay, he's still young and I was a, I was a late bloomer and I didn't play a lot of sports till later. And so it's like, okay, you know, he'll just, I, I did think it was going to be the friend thing. So like, you, I can tell I did if I like, I thought this was going to be the unlock. He'd play the sport. He'd be good at it. Then he'd love it. It's like, I thought his two best

friends who love sports. He would be like, okay, now I'll play, but he's still like, now I'll

“call her instead. Yeah, so I'm just like, yeah, but I mean, it's, I, I remember that I was long before”

any of this happened. I remember seeing in him that trait and I remember telling Katrina, I'm like, oh, this is so, that was the first, and I don't know if you guys remember the first trait you saw on your kid that took you back to your deepest memory. But my deepest memory of a kid is remembering kids wanting me to do stuff and me being like, nah, I don't want to. And being, like, not be convinced. Yeah, you could not convince. In fact, the more you tried, the more I would dig my heels and like,

nah, I don't, I don't need to do. I don't want to do that. Like, that was interesting. Yeah. And then

then eventually maybe I came around and did some of those things, but it was always on my terms.

It was like, okay, I'll try that. And I've been that way all the way through adulthood and it's been, that's my, and I think it's a good trait. And I agree, right? Katrina, I both agree for peer pressure. And so, yes, like, you know, like, he and we've seen these things where that he said, like, I don't want to do this or I don't feel like this and we just go, okay, we don't push it. And then all of a sudden, he decides he wants to try it or he wants to do it. And it's like, so far,

probiotic. Look, what is the data show on probiotics? Well, definitely helps got health and reduce

“inflammation in the gut helps things like motility. So, especially if you suffer from constipation,”

but it also improves skin health, improves symptoms of anxiety. Yes, it also improves athletic function, like strength and study, show it helps with fat loss. That's because you have a healthier gut microbiome, which controls so many things in the body. A good probiotic is definitely a must have when it comes to supplements. And of course, they're not all the same. You got to use seed. Again, they're the world's best. Go check them out. Get 20% off. Go to seed.com/mindpump.

Use the code 20. Mindpump to get that 20% off back to the show.

Our next caller is Andy from Utah. What's up, dude? You're an Andy.

It's happening. Up, guys. How can we help you? So, I feel pretty overwhelmed when it comes to trying to lose weight up and trying to do it for a few years now. I'm a plumber and I work quite a few hours on my feet all the time. And I don't have a lot of time also. I'm 510, 9300 pounds, and last Texas scan I did was like four years ago. I was about the same weight and everything. And it showed up like 38% last time I checked. So, I mean, I have a background in lifting

and stuff, you know, I did stuff in high school. But, you know, I just, I have a hard time being consistent because of my job. I remember I, I've been listening to you guys for a little bit and I've searched quite a few of your guys' episodes and I remember I was talking about specifically trying to work with, you know, blue collar guys and how you're trying not to over-trained because of how, you know, how active we tend to be. So, I just don't know where to start. I don't know

what to do. I mean, I understand to not eat a ton, you know, or something. I don't know. I just don't

“know what to do. Got you, dude. Yeah. So, the workout parts easy part here. I think Maz 15 would be”

a protocol. Sure. You're so active. I'm not worried about making you more active. But a little bit of strength training, you know, one, two lifts a day. It's a great meal to muscles. Great, eight would even be awesome, even more simple. I think that would be great for a guy like you. It's all diet. This is all diet. This is all a diet issue. The challenge is taking too many steps at once, which is where people screw up. Yeah. One extreme to the other. Yeah. So, it's like,

I'm going to fix my diet. I'm going to do this, that, this, that and the other. Yeah. And then it just doesn't stick. Fizzles out. Yeah. So, what have you tried in the past diet wise? I mean, I've tried honestly what I've done the most is just like intermittent fasting and boy, I, you know, in the construction world, we start at six and we don't eat lunch until about 12. So, you know, I kind of

got used to that, but I, I never really saw results to be honest with you. That, yeah, that's, that's

all I've really ever done. There's no, there's no magic to fasting except for the guardrails that it provides with the eating window. And a lot of times what it does is it creates a binge restrict type of relationships. Yeah. So, it's like I don't need to, whatever, but then I just, I just go for it and eat a lot or high calorie. So, we got to start with just one step, Andy. And not do any other steps, just one step. So, I'll propose one to you and I know you're on this show

and all that, but I want you to be very honest if you think you can do it because we can't take a step that you don't think you can maintain because you're just going to set yourself up for failure. Right. So, the one step I'll suggest is this, just don't eat fast food or processed food. So, okay, just eat food that you made or that you're wife made, meal prep, whole natural food, chicken, meat, rice, potato, vegetables, fruit, and that's it. So, don't eat processed food or fast food,

“just start there. Is that sound somewhat realistic for you? It does. Yeah. Okay. Do you grill?”

Are you grill at all? Yeah. Yeah, every now and then. Because I mean, one of the things that helps my clients, they're like, you like, this helps me as how I prepare is whatever day off. I don't know if you have a traditional schedule or Saturday Sundays or your days off or not, but whenever your day off is, that's my, that's my grill day. And I'm going to grill four, four, five pounds of meat, chicken, steak, try tip, whatever it is that I feel like, and then just a bulk rice, white rice.

Just tons of white rice and that you can do sweet potatoes and some other things like that to mix it up if you want, but I keep it really simple. White rice and, and I mix up the meat, so I have a little bit of something different. And, and, and I have something prepared for me

not even over complicating the portion size yet and what types of meats, it's like, grill, whole,

“whole food to grill meat and, and white rice and have that ready to eat and make that your choice”

when you're hungry, uh, to like, sales point of just staying away from the, the eating out, the probably, you know, typical, plumber construction burrito and shit like that, like, get away from that. Yeah, I know. Yeah, so from, and, you know, bust out your, your type of wear of, you know, steak and rice and enjoy it, you know. So, you when you're hungry, I mean, to, to your satisfied, stay away from sodas, stay away from, you know, eat now and process food,

that's it. Don't do anything else. And I'll tell you this, Andy, I could confidently say, if you just did that with the lifting, you'll probably, you'll probably 15 to 20 pounds just by doing that eating until your full consistency. You're not even going to feel like you're dieting,

you're going to eat when you're hungry and just eating too full. Yeah. That alone will probably

result, and I'm going to add a layer to that to, to help because what will, when you'll know when it'll get hard is when you make the mistake of letting it go too long without eating, then the cravings kick up. Yeah. So make sure you got stuff. Don't skip any meal. Yeah. Don't skip meals. Don't stretch away. I'm super busy all wait, you know, four hours in, because that's when the cravings kick up. And that's when it makes it really hard to make that choice of that,

that steak and rice, that chicken thighs and rice that you made for yourself, that you barbecue, that tastes pretty damn good. Anyways, but now you're like, oh my God, I want to choose better. I want to choose, because you're, your body feels, so be disciplined yourself to try and have it ready for you somewhere with you, whether it's in your cooler on the go type of deal,

or it's, you know, when you get home right away, try not to let those hours go too far,

because it makes the craving piece that much. Well, like I said, I could, I could confidently say, you'll just from that alone, you'll probably see about 15 to 20 pound loss on the scale, maybe more with a guy, your size and as active as you are, but like if I had to put money on it, I would say, yeah, 15 to 20 pounds without doing anything else without trying to eat last, without

“trying to nothing, just all you're doing is eating whole foods. That's what you'll see drop on the scale,”

and you'll also build muscle. Yeah, that's what scale way. So that's, you'll, you'll make a different, I take, I mean, you do that just that, and then we'll give you the next step. You call back in, or you reach back out to us, and then we'll just keep later. I'll tell you, I'll tell you this, if you just did that forever, I think you would eventually get your body fat down below 20%. I don't mean you'd ever have to do anything else, but you can call back if you want to keep

taking more steps. I mean, it really is that, that's simple. Don't get creative or crazy with it. That's all your disciplines around that. If you think you have somewhat realistic, just do that. The heart and listen, when it happens, if it when it happens, which most likely will, you'll have a day or a step back, or a miss happen. You didn't, yeah, you didn't prep your meals, don't beat yourself up, effort, you've messed up, you know, whatever. It's okay. One bad day,

back on the horse, but recognize that what made it challenging and why you messed up, and I'm willing to bet, done this long enough, the thing that will mess you up is not having the meals ready and prepared for you. Because I ain't even telling you, you can't have try tip, you can't have chicken, you can't have steak, ribba, enjoy that shit. That's all good food, bro. That was some with a cup of rice or some sweet potatoes, yam. That's all, barbecue,

up, use your favorite seasoning. All that stuff's all good, but eat whole foods and eat it when you're hungry. Don't wait six, eight hours between meals. And if you, if you be consistent with that, what South say, and it will radically change, just be consistent with it. And then when you have the day, when you f up, recognize why you did, because you probably didn't prepare, you didn't have your shit ready to go for yourself. It's okay. Tomorrow I'm making sure I do that.

And then you get back on the horse and you get and watch how far that gets you. Yep. Okay. Sounds good. I appreciate it, guys. Thanks so much. You've got to do. I'm a send you the great eight program. That's your program. It looks like it's not a lot. You're going to get strong on it. Trust me. Yep. Just follow that. Good deal. Well, thank you. All right. All right. Two.

I mean, it sounds people listening. You're like, really? Is it that simple? Yeah. I mean,

“here's a funny. Here's a crazy thing. A guy like that who's already active. So remember,”

this is the context here is he's active. People didn't know this. He's, he's in his notes. It says he does 20,000. Yeah. So he's, he's blue collar. So he's already active. So he's already way more active than the average person. So there's the context right there. Strength training. We're going to add a little bit because he wants to signal for building muscles just a little bit. So that, all that in consideration, if all he ever did for the rest of his life was nothing else aside from what we said,

he's not tracking calories. He's not chasing this. He's not chasing. He just eaten what he's hungry. Just taking a whole natural food. He would eventually drop below 20% body fat and probably closer to 17% forever. Yeah. That's a big of letters are built in real food. That's it. He would

guy. That chicken breast in Telapia. No, it's right even till him to eat all the vegetables.

“Oh, they'll start. Yeah. They'll literally just that. But I'll tell you right now what where this gets hard.”

Of course is you're skipping them. Yeah, your cravings go up and then your buddies like, we're going to grab some. Yeah. Jack on the box. Yeah. Yeah. Yeah. He just gets hyper focused on not letting more than three, four hours go by before he's eaten again, not let himself get like that. That what people, you know, quote, unquote, say starving. They're not starving. But they feel like they're starving. They're those cravings are kicking up. That's right. That's when it's so hard to eat that thing you

made for yourself for that you yesterday. But if you eat, just as you start to feel hungry, and you make those choices, you trip yourself out. Yeah. Like I'm full all the time. How am I losing weight? Yeah. Our next color is looped Joe from North Macedonia. That's okay. That's got to be a first. That's not it. That's got to be a first for over there. Yeah, I do. Yeah, probably it's the first.

“That's the first one. Yeah. I mean, since I've been watching you guys, I probably the first one. Yeah.”

How can we help you? Yeah. So I'm going to read from my most so that I go, I don't go too much a straight. So high team, my name is Lupcho. I have issues with my knees since I don't know when and have been trying to fix it and any help is appreciated. So little backstory when I was 19 and I had an accident and my right leg was broken. Since then, I have had an ankle issue

and never again the full range of motion. Maybe some nerve numbness and also I presume my whole

right leg. My hands have been off ever since ever since I found you guys in 2017 and got to know more through listening to your podcast. I started doing combat stretches which kind of helped with the range of motion but haven't been consistent with them till lately. I have been testing my ankle mobility with a test that I saw from squat university and have been doing combat stretches with a dumbbell on my knee to push the range of motion. While doing them, I also

feel some hip strain. I don't know if that is normal or not and not sure whether I'm doing the stretches right. Since I started doing them more consistently, I feel like a numbness or string on the outer side of the foot below the big bone. Don't know how to how to call. I did map symmetry twice in a row the first time without doing the last face. Now in the last week of the last ways actually that was last week before I sent this email. While doing the

program I didn't feel much pain in my knee while doing any kind of squats. Maybe a little discomfort but nothing drastic. Also I really focused on my right leg since it has less muscle than my left leg and cutting off some sets for my left leg like maybe or two sets depending on which face I was in. When doing Bulgarian squats I can push more weight and feel no pain because I presumably I don't go below parallel slightly below parallel but when doing barbell squats and

going for a full range of motion I always have a huge pain in the knee and heel cracking.

Also I feel like on my left leg my squat is actuating more than on my right. Even after the work the workout my left leg muscles are sore and the right ones are kind of sore. I lowered the weight and started doing squats with rubber bands around my knees to try and open up my hips and also I did my knees cave the bit to see where that would help which it kind of deliver. I don't feel any knee pain on a day-to-day basis only after doing barbell squats and

challenging the range of motion. And also as I mentioned while doing the combat stretches more consistently with weight pushing the range of motion I feel this numbness and strain on

“this I think like where the ankle area is probably so yet any help would be appreciated.”

Lucio when you're doing the combat stretch are you trying to use the muscles of your body to also get yourself the position in other words are you doing it passively or when you get in or you trying to pull your toes up or you're trying to be active. Pulling pulling the toes up and also I did kind of found out this heck when I push everything down to the ground and just push the knee forward if that makes any sense. Yes but you want to connect to everything while you're doing it.

And you're doing great yeah he's doing this smart move. You're doing great I would also add 90 90 and 90 doing that. Very good you're doing a great job and you've already seen some progression it sounds like. So you're moving in the right direction so what I would have someone like you do is I would have you follow map symmetry I would extend phase one in additional two weeks so instead of the two weeks of isometric you're doing four and then you're going to do phase two and

then. Oh sorry just phase two yeah and I would then phase two skip phase three. That's right and I would go do that two rounds and then do it again a third round and then try the last phase and see how you

“feel. I think you're pressing you just got to give yourself some time. Do you have access to a sled”

at all by chance or no okay it'd be great if you could push or pull especially pull a sled you know it in terms of like chin angles and getting that strength going backwards with help a lot.

I on the weekend I always go on this troll which kind of has this kind of uphill downhill rough

train where I just think of my leg and just push it that counts. That's fine yeah that's fine. Do you have Matt's prime pro yet? I have almost every pro. Okay. So do you do you do the the foot exercises in prime pro so you're doing the ankle stuff you're doing the hips so do you do the foot stuff too. Yeah. Not really. Okay start doing some more the foot stuff too where you you sit on your knees and then you push your you drive your feet into the ground short foot so incorporate

“some of the feet stuff also. My sister just had surgery same area as your your fibula”

fibula is broken was broken and she's lost a lot of good connection to her feet and so I have

her doing a lot of ankle feet and hip stuff to get reconnected always obviously before you work out

and then I would take the advice Sal is saying with symmetry fall fall that along with that I wouldn't mess with a lot of by-lot you don't need to do by-lateral stuff right now and I wouldn't want to do it until I felt a lot more recovered and balanced out so yeah you do a couple rounds of symmetry with skipping that last phase yeah before jumping into that last phase so two rounds without last phase third round jump then go into third and then see actually another round of symmetry

it could be yeah so yeah go in that first phase and extend that first phase longer these

“symmetric phase indefinitely any any chance you can get to to be barefoot walking around and”

articulating those toes I'm always barefoot perfect I mean at home when when I'm when I'm

and but this house I'm always barefoot okay oh good yeah progress you continue for you it sounds like you're doing all the right things how long how long have you been good about all this have you been doing this for a while now how long one month or so oh okay oh you're doing a good bro I I'm sorry I just want to make sure this doesn't have been something you've been trying us you've been doing all these things for years and not getting right right you keep you keep sticking

to what you're doing right now we're talking about give it time man you're going to be you're doing good you're doing really good it takes time it takes time but you're doing good you're doing real good okay okay I mean yeah I figured I mean I always trust the process I I'm really satisfied with doing a lot of your programs and they really work so I really trust you guys about that thing well thank you yeah you're awesome dude you're kicking ass buddy keep us posted I like

I like to hear how it's going check back in with us in a in a couple months I want to I want to hear where you're at I mean help me progress yeah sure sure sure can I ask you another question yeah we're done with this yeah yeah I mean it's regarding my mom so let me just okay she's I mean she's been diagnosed two years ago with osteoporosis mainly in the lumber area and she's been having a little I mean a lot of pain issues in in that particular area I don't know maybe a couple of months

now and I mean her doctors her osteoporosis doctors said it's not from that thing so she went in and had a city scan where she where they found out they she that she has like lumber chaotic I don't know if like pronounced that good and slumber spun the losses yeah as well so I want to help her out I want to help her out as I know I mean you sell have been talking about your client that you helped a lot with osteoporosis and I've been thinking on putting her on map starter

but she's too much afraid to to start working out because she thinks if she correct something she might end up in a wheelchair yeah so I'm starting I don't know how to do map starter have you seen the exercises in there yet there they're really regressed yeah she she she she feel confident yeah

been I've been listening to that's like I've picked up a lot of stuff that's it you just tell

your mom say mom listen don't worry about it I'm going to watch you I got you I'm going to watch you I have a program for you but I'm going to watch your full bit of real slow yeah work on taking correct sure to get her protein and take up to yeah so and encourage the protein and take getting that up with with the strength training real slow with map starter she'll do great you just tell reps and go real slow and hold to start it with real lightweight and and slowly

progress her so until you'll take care of her I got she'll stay in map starter for a long time yeah she could do that for a year yeah cool yeah perfect cool cool so thank you very much guys this was this was really an honor do what you do keep the integrity I really are an example have been to me even for for through my fitness journey been taking notes about parenting about life so thank you thank you very very much and do what you do I love you I love to hear

back from you in a couple months you reach back out let's go how you're doing a couple months okay God bless you all thank you you too bless you take easy bye see you brother do you guys so I looked up work wait wait wait it's right above grease yeah yeah I think Alexander the Great was from Macedonia if I'm not mess Macedonia if I'm not mistaken but it's in that it's in that region right there

first of all cool that we have a listener over there but it's a small region too right but he's doing

it's a big it's a large country it looks like from the map yeah I was kind of looking at his well yeah it looks fairly good yeah he's he's doing great he's progressing well and it takes time

“yeah that's what for an injury that's what I was trying to get to the month I was like yeah yeah”

I thought it was because it says he's been listening to us for a long time and I'm like bad it is that this injury happened way long ago and he's just now working and he's been working on it for years and he I'm like oh one month he's already doing great he's going to be fine making progress he's just going to keep making progress but this is what so my sister I just this is uh she just cut out she just took her cast off and um she had some Achilles worked on

and man she's just the physical therapies tell you what it's not the blanket statement all bad

like all PT's right well they're great they're just limited yeah yeah it's just it's time to find really really good it's time to find a really good trainer it's time to find a really good doctor to find really good whatever but I mean some of these they just they they get you healed and they just kick you right out her movement sucks I mean she's watching her walk and she's like

“and you know the doctor says to her well you need to lose weight because losing weight is it that's”

so then she's like right that's just like lose weight because she's overweight she knows it but like I'm like well that's not the root cause it said you could be obese and not have this pain so that so and so you can take somebody who has now has bad poor movement patterns and you go tell them encourage them to run or move like do all this activity and I'm like I don't know when you have you said when you're knee hurts like that and you didn't have an acute injury there

and you just had this surgery down in your killie's area you're your your your your your foot an ankle of like gone to sleep your brain is just decided you don't need to use it very so you got limited strength mobility and flexibility in that area and then also in the hip because that was all locked up too so we've got to gain that access back it reconnected that's what you got to do and so it's very similar to him and I've got her doing you know two or three of the movements for

her foot from prime pro two or three movements for ankle stuff and then two or three movements

“for her hips every day all as many times the day she can and I said that is more important than”

you trying to get on the treadmill and walk for three miles to try and start there yes yes our next color is Mario from California Mario what's up guys how you doing man how can we help you so a little bit of background and five six towards your 40 pounds most of my training has been like really just strength focused I love your guys and pro girls I run out of ball I can have run power lift I even ran maps performance before going to the

police academy and it helped out tons also but the reason I actually reached out is back in October I hurt my shoulder and it turned out it was a torn leg drum so after that took a week off of lifting I've still been training very light just the uninsured side because I did remember in the past hearing you guys speak on study showing that that can't help like retain some of the muscle and strength on the opposite side so my real question is is well

like once I'm fully cleared what would you recommend like what direction you go and just

so with the once you're fully cleared I'll and continue to do the rehab exercise by the way I like map symmetry yes and and you would start with the week arm which would be the arm that had the the the terror and let that arm dictate how much weight you use for the other arm and

“then you should see some pretty rapid and consistent gains and strength and stability but don't go”

crazy with it don't push it just be nice and smooth with it but symmetry you know lateral training will be great and I would skip the last phase so I'd probably go through symmetry twice and then

this may be the second time around you can go through the last the last phase would you also encourage

him for the shoulders to specifically to keep that kind of isometric stuff in his routine also so even after you do face the priming to yeah in phase in phase one you're going to go through some isometric which you're going to be really good for you in the shoulder area when and then even when you move out of that phase and you go to phase two to strength training I'd actually still incorporate some of those isometrics for the shoulder before you work out like starting your

workout with the isometric for the shoulders just to just help that speed up that process do you have map symmetry now I don't have symmetry now would you want to do the 15 version of it or would you want to do the full version of it after you're cleared um I think I would I I've really I would want

to jump in like the full version of it all right we'll send that to you yeah you got it man yeah

take your time brother all right yeah yeah yeah I should be out of the sling by this week but recovery you think gave me like six to twelve months to fully heal yeah yeah just take your time and you be surprised now I'm going to say something but just be very careful yeah with good exercise you recover a lot faster yeah but I'm saying be careful because you don't want to go crazy with it but you you you it'll probably have a faster if you do think smart have you have you utilize any peptides

before I haven't you utilize any peptides right now I did get the steroid prescribed to me to help that healing process is just a testosterone that they gave me yeah oh wow they give you just

“a strong well here yeah that's what they need to give in me go to mphornmones.com”

okay because you can get testosterone there but they also prescribe peptides and so like bpc

yeah bpc if I miss a beta combo man that all that makes you heal real quick yes okay yeah that was going that was kind of interested in looking into it just with my work guys in the make sure it's prescribed yeah yeah the way the way it mphornmones works is you need doctor you me with a medical professional and then you you get a prescription it's like it's kind of like a Costco membership so it's I think it's like one forty nine or something a month and then you're and that includes

your testosterone so you get your testosterone free including the membership and then peptides are sold to you at wholesale so and it's all done through a medical medical professional prescription okay yeah I'll do it all right my I do all right brother okay okay yeah yeah yeah yeah it's uh I like I love I want to see little kids on the hideout yeah yeah remember boys with that little I now yeah and then they just like climb all the rear yeah you know the whole I so I had

um AC joint a resection which is different than a laborer laborer I'm sure can be a pain about but but I remember they gave me I don't remember how long they gave me they said oh this is when you'll be like able to now now I was smart about it but I did you know exercise and I did things that the doctors like I get a weight longer but I went and I still worked out and they were shocked I would show up to the physical therapy appointment and they'd be like oh my god you're

already moving that well and it's just like yeah I'm I'm practicing exercise and doing things on my own I was careful about it that's it but I was back so much faster and this was before peptides before yes oh yeah yeah it's making sure those movement patterns are that's right yeah like you're going to set yourself up for long terms of success our next color is Marta from California Marta hey hey guys how are you? good good how can we help you? good um thanks for your time I really

appreciate it so I found your podcast just a few months ago um so not that long and I've learned a

“lot from listening to you guys honestly I'm not super familiar with your programs but I really like”

which I have to say about fitness and nutrition so I wanted to get your advice on kind of where I'm at at this point in my life and the direction I'm headed so I'm 60 years old um I'm five nine hundred and about 103 pounds and I'm pretty new to lifting weights um I've also been dealing with some chronic planar fasciitis and knee pain issues for for several years um I had an embody scan in January and my body fat percentage came back at 18 but I just had a Dexa couple weeks ago and it

came back at 22 which seems like a big swing to me but I know the Dexa's the gold standard so

very consistent with exercise and diet um my protein one pound or one gram per pound and whole

“foods little to no alcohol and I ate about at 2200 calories a day um I've always been fairly athletic”

and I started weight training after going through menopause which included gaining 15 plus pounds and a total shift in my body composition which freaked me out at the time I was intermittent fasting I was eating very little I was doing a ton of cardio um I was tired all the time and I was gaining weight um it made no sense to me just for everything I had been told and learned over the years so it's kind of about my wit's end and I started learning more about strength training and the

power of protein and um I thought okay I'm going to give this a try and if it doesn't work I guess

I just give up um so I was kind of at that point where I was ready for just like saying this is it this is how my life's gonna be for the next however long I have so anyway I started out with dumbbells at my house just following some online programs and then about six months ago my husband and I joined a gym which is just you know half a lot more house so my current exercise program is three days of about 35 45 minute ball body strength sessions um two days of

stationary bike hour long sessions of zone two and sprints a day a hot yoga a day of mobility exercises and I also do before every day every morning I do about 10 minutes some ability before I do anything and I get about 78,000 steps a day that's kind of what I aim for since I started lifting weights even when I was doing it home I blast that 15 pounds that I gained and my body comp is completely shifted like nothing like better than before um it's kind of been nothing sort of a miracle

um I'm a total believer in strength training now I'm trying to convince my girlfriends

“to to lift a dumbbell here and there but I think it's one of those things where we've been”

programmed to believe a certain thing for so many years and it almost seems too simple um um so let's see I'm I'm I'm doing like I said what feels like a lot last eating more and I'm I think I'm leaner than I've ever been or at least in a long time so I'm super stoked with the progress I made over the past 18 months or so and it's kind of crazy to say it but I'm on a point where it's kind of it's going to become kind of fun like just to kind of see how

you what the changes you can make that aren't crazy and hard super hard can the impact it can

have on your body it's amazing to me um so anyway more than anything I just was hoping to get your

advice on what I should do what I shouldn't do um going forward to build the strengths at this point my life I'm my ultimate goal is to do as little as possible um and while avoiding injury um so I can get as strong as I can reasonably expect to at this point in my life um and from there it's almost embarrassing embarrassing to say but I want to do the minimum amount necessary to um just to maintain that level of fitness as I get older I want you know I just want to be able

to lose that healthy health stamp you have obviously mentality you have obviously done your homework because of the routine that you've put together for yourself is wonderful yeah I'm actually going

“to I'm actually going to say something I don't even ever said anybody's told in I think you're doing”

everything perfect yeah yeah real yeah there's really nothing out of it yeah I have a couple of questions and I know you're working it says in your email you're working with a physical therapist last trainer so their background is in physical therapy but they're also okay so that means I am pretty confident they know what they're doing at least when it comes about mechanics uh the strength training that you're doing is traditional strength training where you do a set and you rest set and you

rest yeah yeah like three sets um and it's mostly machines and dumbbells I haven't done anything like with the barbells or anything you know I'd like to at some point the problem too is right now I was working with this this um PT who I'm in San Diego he was in the area and then he moved to New York so once I started the I joined the gym I tried to train her at the gym and it didn't work out anyway so I went back to him he he's been training me virtually so he's been programming like six

weeks blocks six week blocks and it's been great because he's he there's some biases towards my

but my my question is to like I just want to make sure um my forms good and then I'm I'm

“activating the right muscles so because I'm so new I just worry you know I'm starting to feel a little”

something in my elbow like a little you know so I just worry about that but um I want to go slow I'm super excited about it and kind of just like ready to like progress and that's sort of me mentally and kind of how I operate I'm like cool let's keep going more more like you know harder no no but I know you're perfect no no you're perfect that don't don't the mistake you can make is just trying to rush things now what you might want to do is ask your trainer because they sound

like you know what they're doing they say hey could you find me a trainer in this area to supplement what I'm doing with you so that you know I could have the occasional work out with them to watch

my technique that maybe that could be helpful I mean you could also do what this is what

are we we have virtual trainers here right so we have trainers that virtually coach people of the world and we have them like we'd have a client send in a video like so we say hey video yourself doing this quad or doing this and then that's part of when they meet with them on a monthly basis they're reviewing that they're reviewing diet they're reviewing stuff so maybe have your coach do that for you we also have a private form I'll have Doug put you in uh get it you get you in there

and inside the private form this is really common this is probably the most popular thing that

“people use the form for because we have people like Dr. Brink who I think is one of the most brilliant”

movement specialists in the world we have Jordan shallow in there we have we're all in there at tons of other coaches that are really good in there and if you literally just take a video of you doing a movement and say hey what does this look alright or even like how you're saying hey I kind of notice this issue in my out and you'll get within five minutes you'll have 10 PT's respond to you and say hey it could be this try this this might be happening or I notice this when you move this is going

like so but I love your combination of oh I think you're doing the right amount of training I love the yoga I love the sauna the biking the sea of sight I love the steps everything you're doing is great your diet is great body fat percentage wise uh so that's within the margin of error but I'll tell you this your best health your best hormonal health your best fitness the best

way you feel energy it's going to be in between probably 20 to 25 percent body fat so in that like

mid to low percent 20 percent is where you want to live I would definitely suggest you don't chase getting leaner because you'll start to notice negative results just from how you feel calorie wise you could probably eat more and you'll probably feel better yeah if you bump your cow you're at 2200 calories I bet if you went up to like 2350-24 you would just have more energy and spell yeah you'll build muscle you'll build muscle especially paired with the routine

that you have you know such a good routine you add in a 200 calorie meal high protein meal easily you would just get better energy easily hmm okay because that's the other thing I just wonder about calories I mean I hear you guys all all the time telling people they need eat more and more I hear it the more my god I need to eat more so I have but my calories up but it's just so I'm like it's the idea that you know it's just a struggle you know what you'll see is muscle come on

yeah you're the way your routine is you will build muscle you're not going to put my and here's here's a plus side of it Marta is I and I don't know what else you do like socially in your life for you and your husband so but as you increase those calories and you get to a place where you can maintain a very healthy weight and be eating say 25-26-200 calories now you have what's called metabolic flexibility so occasionally when you and your husband go out for a nice dinner or

drink you can go on vacation you can have a dessert you can you can have a little bit of this stuff and it not feel like oh my god I put that weight on your metabolism is moving at a such a higher rate that it gives you more metabolic flexibility and so that's another benefit of feeding yourself more and really feeling that muscle building is it'll speed that metabolism up and give you a little more freedom and flexibility for more days the way you do it someone like you

I'm going to make an educated guess you probably generally eat the same kind of things most days you probably have a smash yeah so if you just added a 200 calorie meal to that a high protein you know 25 grams of protein meal that's maybe 200 calories just add to your current what you're currently eating or eat bigger portion that's your or bigger portion are just boat go two more ounces on every meat

“serving you do that's how easy way to do all right there you go I think that is for me that would work better”

is this is set of four ounces six ounces oh yes oh for sure if you only have four easily go to six to eight ounces on all your meat you're just going to get more energy and stronger in fact go to six right now on all of your meats stay there for a little while enjoy the strength gains that wasn't and then then then literally go up again and other two ounces and you'll be fine yeah just enter way up that way and that'll be an easy way to bump the calories

perfect beautiful oh awesome that's great yeah yeah yeah yeah yeah I mean way better I said just you know take I mean I know they're kind of good for you now but I don't feel the need to take a nap in the middle yeah you've got way more energy instead okay one last question if I can just about diet sure so I don't is there I mean I I've read a lot and heard a lot but I just want to your take on increasing calories is there a different like once I get my protein because I normally

get about a hundred fifty grams of protein and it's not that hard for me we always we pretty well

in clean but as far as fat and carbs if you know is there should I be eating more carbs with what I'm doing or is it it doesn't matter at this point now if you're eating enough fats because

“fats you have to have a certain amount you can't go around that but this is where I've noticed”

a huge difference between people some people just feel better eating more carbs when they bump their calories other people feel better with more fats and so you just got it but just play with it and see how you feel and so I you know I noticed that when I bump and I increase my rice I've just got more energy and I feel good or hey when I increase my when I added a little bit of avocado or some olive oil I feel better so that's really an individual thing okay I encourage

you to play with it I like when my especially a client like you who's really dialed in I love

everything you're doing like what I would normally do with someone like you was like for two weeks I'd say hey let's add that avocado in you know every day right so you have like that we'll just do that for two weeks let's see how you feel you report back to me and then next two weeks I'd say hey let's bump you know one cup of rice into your diet so that could be throughout all the meals and let's see how you feel and you report back to me which one feels the best digestive wise

“energy wise strengthen the gym wise and then that's what we're probably going to do more of”

and but the nothing wrong with toggle in or split in you're you're in a good place yep okay because I feel like it's shocking maybe because I love bread but it's I feel like

based on what I mean now I'm I eat more fat like I'm my fat with avocado and nuts and stuff like that

yeah anyway okay that's that's gonna don't be surprised I know you said you like bread don't be surprised if you cut out gluten if you feel even better that's just calm and with a lot of people not everybody but for a lot of people and they read yeah when they cut out bread they just feel better and I've noticed even more for women than yeah yeah and I don't need a lot I eat the as you kill breads though it's not really it's either breads yeah yeah that's that's that real

bread I know but I've gotten used to it's like I don't think anyway yeah yeah okay yeah now you're doing great you guys yeah I appreciate your time and all the the information the knowledge that you guys share with everybody I

“appreciate it I learned a lot I'm gonna have Doug get you free access to the forum right now and so you”

okay that's awesome yeah we'll see you in that all right Mark thank you thanks so much guys bye bye she accidentally became like a great testimony for everything we talk about yeah I mean how often do you hear somebody who calls in who's like her prescription was perfect yeah there were two was great and there were two was perfect I mean every bit of it every bit of it and in really where she's at she could literally just afford to eat more cows she'll feel better yeah she'll feel better with more

yeah yeah we she'll she'll eat more calories she'll build more muscles she'll have more metabolic flexibility and so but what what a cool thing even the trainer she's working with you know X is a physical therapist also her plan going to the future with her training everything what a cool story too for somebody yeah 15 pounds beating them 16 60 years old gone through menopause felt like ready to throw their hands up and they did less yeah doing less lived in ways yeah eight more protein

boom yeah radical change so cool it's as if what we say is true okay well look if you like the show come find us on instagram mine put me thank you for listening to mine pomper if your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance check out our discounted rgb super bundle at minepumpmedia.com the rgb super bundle includes maps andabolic maps performance and maps aesthetic nine months of phased expert exercise program

designed by south adam and Justin to systematically transform the way your body looks feels and performs with detailed workout blueprint and over 200 videos the rgb super bundles like having south adam and Justin as your own personal trainers but at a fraction of the price the rgb super bundle has a full 30 day money bag guarantee and you can get it now plus other valuable free resources at minepumpmedia.com if you enjoy this show please share the love by leaving us a five star

rating and review an iTunes and by introducing minepump to your friends and family we thank you for your support and until next time this is minepump