2834: 5 Fitness Influencers Worth Following (And Why Most of Everyone Else is Lying to You)

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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 the rest of the show. 99.9% of fitness influencers on social media are total garbage. It's true. Don't follow them. The lead you in the wrong direction. Yeah. That's pretty true. Okay. So if you were to give the audience five influencers in the fitness space regarding exercise, science or nutrition,

that direction, what are five people they should be following? That's a good question. Because we, okay, so it is true that most you only get five. You could do that. I'm sure we could go all day long. Yeah, but I'll put some. Give me five. Give me five that everybody should be following. I'll do some qualifiers, right? So these are old names and people who are really good with the exercise part of a fitness, right? So now like they do good nutrition stuff too, but

right? People you'd want to follow when it comes to work out style advice. Okay. And I'll stand by what I said most influencers on social media don't promote good advice. Don't do a good job leading people right there. Why? But there are people who are good that are out there. So I'll name some. So Joe de Franco, Brett Contreras, Ben Bruno, Jordan Sia, Don Saladino. Those are

would say, give them a follow. I love that and okay, there's some super common themes amongst them.

Although very different. Yeah, throw them some sports specific information. You get some general pop. You get some like hypertrophy. You know, you know what I find that they all have in common, though, that really, really well, nuance. Yes. Well, you okay, right? So and to go deeper,

“they all have a lot of experience training a lot of people. Yes. And that's why I think they do such a”

good job. Yeah. Which comes with the nuance. That's right. Because you're going to have no, so like, let's start with the first one I mentioned, what's I think was the other actual trainers. I started with Joe, right? Joe de Franco. Yeah. He's been training people for a long time. I think we all looked up to him when we were personal trainers. Yeah. Years college. Yeah. I love his content. And what I like about Joe is he's so good with the nuance. He's so good at explaining

why something may be true sometimes, but not always. Or that one video at him where somebody was

criticizing an athlete. Yeah. For the way that they were being trained. Yeah. That's why they got injured. And he did such a great job going in and really breaking down the truth. And he did it in a very, I mean, it made perfect sense. Yeah. You know, these guys all, you know, another thing that I find in common with all of them is all of them were great trainers before social media came. Good point. But the long before social media came, they were already good

coaches and trainers. Then social media came and then eventually they were found and became popular

“and all for different ways to do it to get popular on social media. Yeah. Great point. I think”

a fitness influencer who's a media first trainer second bad, you know, because you're right,

all these guys, all these people were training people right and even even to take it like different to give some credit. It doesn't necessarily, they're bad, just they're not as good. Yeah. I mean, because you could, you could have, you could have came up in the, this not to say that anybody who's younger, who came up in the social media world and they got famous through social media and they, we came down to the, they can't be a good coach.

But everybody that you listed made their bones and coaching people in real life first and was already successful doing that without needing social media, social media just blew up. There ones on social media, it's like great information. You can receive that sometimes, but they don't have that experience to back it and like the the way to kind of navigate through that when you're troubleshooting. Okay. So since we're talking about these five people that we consider friends of ours,

let's talk about what you like about each of them individually. Well, so Joe, you know, Joe, he's using OG and he understands, especially exercise performance training and nuance around that.

“And he was talking about things that now, I think we take for granted that a lot of athletes”

or athletic trainers utilize. He was big on the sled before people were making that a big deal. Yeah. He understands how to apply explosive style training in the proper context. He understands range of motion in the proper context. And he also communicates it very well. He communicates like a guy you would just talk to. Yeah. Now, he doesn't talk over your head, even though the dude is super intelligent. I think that interesting that you chose these,

I only gave you five to choose from. And some people might be like, "Oh, what about so? We have a lot of other friends that are very intelligent, have their own certifications, and are brilliant." You limited it to five, too. Yeah. And, but I do like the list that you put together for where I'm going with this is that there's definitely some of our friends that are more science heavy, but one of the things I love about Joe is Joe is brilliant, but then also communicates

in a way that the average person can understand, they go, "Oh, that makes a lot of sense. Why, I do that." And I think that's such a valuable trait. I'm sure I'm a bit biased, because I think I'm, I lean more in this direction than the science heavy guy. Like, I think communication and getting your clients to apply or change behavior is far more important than can I argue or debate with you about a study that proves me more right? And Joe has the ability

to do both, which is so great, which makes him a superpower. Yeah. Now, Brett Contreras, speaking science, I think he does a great job with taking science and combining it with his experience. He does a really good job. And one thing I like about Brett is he, he won't die on a hill. If there's a study or something that kind of proves, that maybe his opinion was wrong, so rare to find that. That's right. Or he'll go conduct studies themselves. Now, this guy

to do this as a strength building but building exercise. And I would agree. I never really heard

of the hip thrust in the way that he talks about it until he did. And he also does a great job communicating traditional, heavy strength training to women. He does a great job, because he's got all these female athletes or these female competitors that train under him. And he's proven like, no, build muscle gets strong. That's the way to go. Yeah. I mean, you could make it, you could make a pretty fair argument that women that lift really heavy weights, the majority. He's talking about,

obviously, this is an overjoinization. But a bulk of that movement came from CrossFit and Breck Contreras. Yes. Good. And we probably are responsible for a large percentage of women

“that are not afraid to lift heavy assway. The only thing to about Brett is he's probably the most”

science heavy at everybody that you listed, but also communicates in a very simple way, even though he has a very high level understanding of all the science, which makes him also a superpower too, is that he can get in there and argue and debate with the best of them and has read all the literature and knows most all of it like the back of his hand. But then also can communicate to the average person to get his point across and help somebody out. So I love that too. Totally. And then Ben Bruno,

one of my favorites. Yeah. Well, first of all, he's got a great personality, hilarious.

He's like a very much like a trainer's trainer's trainer. Yeah. He's like a really good trainer who's worked with a lot of everyday people. And you know when you talk to him. Because I would say of all these people up here, I probably relate the closest to him. Because that's what I trained a lot of was just everyday people. Well, he's the most people of all. The irony of our Ben is that Ben has trained a lot. But he's also, most of his list is celebrities and athletes. He's got high

level. He's high level. He has everything. I think one of the things, why we probably all connect so much to Ben that he really focuses on behavior type stuff and practicality. And he's very

much so a realist in like understanding that I've trained enough people who have tried all the things

and understand all the science and all that shit doesn't matter if they don't continue to show up every day and do the thing. And from all the years and years and probably close to thousands of people that he's interacted with has distilled it down to this is the stuff that works. Yeah. I don't give a shit about your study. Yeah. That proves your way might be a better way in a classical master of the application. Right. Right. In a clinical setting, I know what works

with people and I know how to get people results and I know how to keep-- And by the way, he'll explain it well. Yeah. We don't say here's why that doesn't work in a real world. Yeah. He does a good job

“level. Because you know he's, he's supplied it. That's what I mean. He's applied it and he's done it.”

And so you have been, Ben's, one of my favorite up there for sure. I love that you picked him because very, very relatable, really, right, great guy. Also two, another thing that I think that's important to point out about him and maybe arguably, I put a couple of the other guys in that list too. Ben is really evolved in his place too. A lot of people in fitness, even the experts in the best, have these deep rooted insecurities that have propelled them to be these experts. That is what's

driven them to be obsessed with the gym, obsessed with the information, obsessed with all of it. That's what gives them kind of their superpower. Ben is not that guy. Ben is very much so a very normal dude that wants to say, and I think that is so relatable and helpful to the average person who wants to stay in shape. And so that, to me, he's very evolved as a coach and trainer. And obviously, probably criticized by peers that are obsessed with the way they look or the

PRs that they're doing. He don't give a shit. And he's what I mean. But for high performance base, they're super aesthetic base. He's just, yeah, he, he, again, too. And I think a lot of the best coaches, well, the most of the coaches I know were the struggling athlete or the struggling person that, like, really wanted to figure it out and, like, worked really hard to get to that point.

“And it's like, they realize that their real gift is coaching. Well, I think that's what one of”

the things I like about Ben was what I meant. Like, when he communicates, I think his content is so good for everyday people trying to get fit. Like, everyday people trying to get fit, watch his stuff. It's going to be very valuable to you. That's just the way he communicates. Yeah, he's just good. Jordan side. We got him next. He's great. He's great. I think he's got great. Now, he is actually really good at social media. But he was, again, a trainer way before. He just, well, he got good

because he was, he was Gary Vee's coach. That's right. So he got the opportunity to train Gary Vee

got good at that. But he was already at that point. He is a great coach. He's also coach of coaches.

So good. It's good for trainers to follow Jordan. And he has a community, I think, of trainers, right, that he works with and he does a great job of communicating, you know, complicated, you know, stuff into very simple terms. Again, that's a theme that you're going to see with all these guys. He's also a great guy. And he's a very hard working, very honest, very hard working, a trainer, probably one of the hardest people working trainers that I've met. And also,

I put him in that category with Ben Bruno to a very evolved with, like, he's, uh, he's been super, you know, ripped and and strong as shit. Like, he's done the thing. Like, he's done crazy feats. But he doesn't live in that space. Like, he cares more about being a father and healthy

and balanced and helping people. And, you know, enjoying life in the nice thing. And so I think

that does a really good job of communicating overall health and fitness and cutting through a lot of the bullshit that's out there. And, and also, well, right, too. Like, he knows his studies. He knows the science. He's very aware of that. But then communicates fitness in a very simple way that the average person can adopt it. Hopefully. And then we got Don, Don Saladino, right guy. Uh, he's, he's got such a great attitude of service. Uh, this is what got him initially. He's also a great

trainer, of course. But what got him so popular in the celebrity world, uh, is that they felt comfortable with him, because it didn't look like he was looking for anything, uh, back from them. But also communicates fitness so well, so accurately, so in such applicable ways, appropriate ways

that, uh, most people could take from, also just a great guy when you meet him, also very hard-working

guy. Uh, but just, uh, just, again, what, uh, deserves to be on this list. Maybe from maybe reliable. Yeah. Maybe the most experience out of everybody on the list of training people, him and Joe Joe has got to be sure. Yeah, Don. I mean, I don't know though, Joe, Joe is done been doing it. John, John, still trains a lot of clients. Oh, yeah. He's, I just, Joe, you still train

“of the volume of clients that don't us. Uh, I don't question questions. That's why I think”

I think it's like, there's Joe's been doing it a little bit longer, right, but I don't think Joe trains as many one on one. I'm trying to mean businesses. No, but Don still don't, still don't, still does. Yeah. Don still trains a lot of clients one on one. And so arguably maybe the most hours of one on one with people. That's tough. Joe's been doing it for a long time. He's been training people since the 90s. He's been, is Joe. And, uh, so in Don is, when did Don start,

probably, is he, is he, are age or is he younger? Don, oh, he's Don's older. He's older. He's older. He's older. He's older than me. He might have started the 90s as well. It's a good, it's a good. Yeah. Yeah. Yeah. Yeah. You're right. They're probably both up there. Yeah. I mean, regardless of who's a little more or less, my point is that you're talking about two of the most experienced one-on-one coaches. Um, I would say Joe a little heavier and more experience in the, uh, sports

performance for sure. Don a little more experience in the average person. Yeah. And so I think depending on your cup of tea. I mean, all all five are must follows. If you don't follow them,

“you have to be following them. I think they're content. They're the information they provide.”

It's, it's really important to, I mean, one of the reasons why fitness influencers are so terrible for the most part besides the fact that the information they often communicate is either wrong or, or not needed to be communicated. So sometimes you get to fitness influencer communicates good information, a study, but they're, but they're communicating something. They're just going to confuse people and misdirect people. Yeah. And so they just don't have the experience to know like this isn't

something I should sell because it actually doesn't matter. In fact, all it's going to do is turn people away. Uh, but the other reason is that fitness is so body obsessed. It's so obsessive about how you look. Uh, and it's kind of got this unhealthy, uh, underpinning, uh, that following even people with good information, who's who sell things in that way, it can kind of make things not good. Uh, and so the fitness space in general social media can be that way. I didn't even follow the right

people, uh, then it's very positive. I didn't think about that either. That is common with all all five of these guys, too. Like none of them use their physique to sell. Not their physique.

“Now Brett will show his, his women that he trains, but that's what he does. Yeah, but it's him and his”

shorts. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. He's not a, he's not, I mean, I think he's a niche. Yeah. I think when he, I think when he had a certain milestone age, I think he, he presented like this is where he's at it. I think one thing I like about Brett, because you'll have the, you know, the booty model stuff on his, because that's what he trains. He trains a lot as a woman that compete.

strength training. So he puts a, like, a good, positive, uh, point with it, because he knows how to break it down the exercises. That's right. That's right. Being very specific with it. That's right. Yeah. Yeah. That's right. That's right. That's right. But the point you made out on my think is so,

I didn't even think of that. Like they were all training people for a while first before it first.

“Yeah. They were all, that's what they did. This was the profession. They weren't fitness influencers.”

They're trainers. No. Yeah. They just so happened to come along with social media. I think that's going to YouTube stars. I think that's, I think that's got to be one of the hardest things for the, uh, younger, if you're, you know, younger than say 40, so 35, or even, and younger, and you're, find yourself looking for content or for good people on Instagram to be able to discern between, you know, where these people good before Instagram came out, you know, like, and they did,

did they get good, not because they're good at making, because what makes you good on Instagram is not necessarily what makes you a good coach. 100%. It does, and you can be very good on Instagram and be a horrible coach. Oh, yeah. But if you were a great coach first, and then you, you happen to be a decent, our famous on it. Some of them aren't, aren't even that. I'm trying to think who, with the, what's

Doug, can you pull up the following on everybody right now? I know, sciat, I believe sciat's over a million.

I don't think Ben is over a million. I don't know if Brett is, tell me what the following is

“on all of them. I'm curious to where they're all at. I think so who's got the lowest following?”

It'd be interesting because we were just arguing that Joe, we are arguing that Joe and Don have the most experience. Joe drove the Franco 184,000 followers. Okay, so not crazy. No, no, not at all. Brett's probably got a huge following. Yeah. Yeah, so let's sell it. Do you know, let's see, set 428,000. Oh, yeah. So he's not in a million. Brett, 1.7. He's got a huge one. Yeah. Ben Bruno. And I bet the reason why Brett is because he's got a lot of insults. So Ben Bruno and half a million, so 500,000.

Yep. So let's see Jordan, Jordan's over a million, I think. Is he, is Jordan's a little higher? It's the best one out of social media. Oh, yeah. He's, yeah. Where's yeah? I can't even find them. Oh, there he is. One, one, one, one, one, one. So Brett a little bit more. Yeah. And then what's Don? I bet I think Don's the lowest. Is he? Oh, no, he's not. 428, you said? Yeah, 428. And what was Joe? Joe was only 187. Wow. How funny is that? We're, we're giving

probably Joe some of the most flowers. Yeah. And Joe is, I mean, he's been in the game the longest. That evolved. Yeah. Yeah. Yeah. But I mean, they're all, they're all good. They all do a great job. And it's funny, too, because we'll meet people and we'll talk with them. And, you know, when you have a lot of experiences of coach, you can hear when someone else starts to talk and answer questions. Okay. This person. Yeah. I remember Brett Contreras. We first had him on the podcast. I didn't know

it tonne about him, except for what he was known for. And we started talking right out the, he's a science guy, right? But right out the gates as he's talking. I'm like, oh, he's trained a lot of people.

“Oh, you, you, he's trying to remember, I remember that conversation. Every time we challenge him or”

ask him a question that we are trying to see where he stands. So that he always started it with

depends. It depends. Well, yeah. There was no, there was always nuance to the answer. And I think that's what all these guys do such a good job is they, they understand that, you know, there's, there's an exception to almost every rule. And by the way, I know someone will do this whenever we talk about people we really like or something like that. If you, if you should do this, well, no, there's, they'll shift through their content and find something that we don't say exactly the same

or we don't say anything. It's like, you're going to find amongst even all five of these that some of them might communicate something else a little different. It doesn't make one guy right or wrong. Right. But I'd say about 99% of all of our fitness philosophy is aligned. Yeah, I don't know. I don't know what's true is true. Yeah, exactly. I think that there might be some different strategies that each of us have because of our backgrounds, but for the most part, I think agree with almost

everything that we talk about. All right. I'm going to talk about, uh, creating and we talk about them all the time. Oh, did you get this thing I said over to you? Did you find this study on it? So I found the study, uh, it's not a public, I said, can't pull up the actual study, but I found others like it. That's important. But check out this study. This was a 2023 randomized control pilot study where women with major depressive disorders. These were women with depressive disorder. They were given and a

core more, uh, they had anxiety as well. So they had this major depressive disorder and they also had anxiety. Okay. And they give them five grams of creatine a day. That's it. Normal serving, not the 15 grams that you've seen. Somebody studies for brain health. Five grams of creatine a day. Within the first week, there was a 50% decrease in anxiety. That's crazy. Uh-huh. Some, with some sources claiming up to 95% by the end of the study. Here's a deal. Anxiety is, is, is, is rough. Why so I would that?

Why would creatine make that in an at a five gram dose make that much of a difference on an anxiety

and your brain. That's right. Or just in your body overall, right? If it's a product of poor

“energy metabolism, uh, or just not being able to create enough energy for whatever reason,”

uh, then, then increasing ATP would make you feel a lot better. Definitely. Anxiety can be that. Anxiety can, you can get anxiety from nutrient deficiencies as well. So you'll see sometimes people vitamin D deficiency. Sure. But, but creatine, that's not the only study, by the way. In 2012, there was a double blind, uh, uh, uh, study with 52 women. Again, with made, uh, with this depressive disorder. Adding creatine to their SSRI, uh, led to faster and greater reduction in depression,

compared to just the SSRI. So creatine in combination with the SSRI was like better, much better, much faster, um, uh, reduction in depression. There was another study with 100 adults with depression,

five grams of great, uh, of creatine a day plus cognitive behavioral therapy reduced depression

scores more than just the cognitive behavioral therapy by itself. Uh, there's made an analysis

“that are done this, uh, on this, that discuss its potential as an adjuvant, uh, excuse me,”

a junctive, uh, benefits for depression. So in combination with other therapies, it's a good idea. It's good for you. I'm afraid about this. I can't imagine then, uh, how what the result would be for someone who was who's battling anxiety and depression, if they, and they didn't take creatine, they all of a sudden started supplementing with five to 15 grams of creatine a day and started strength training two to three times.

Strength, or whatnot, you got, because we already know what exercise does for that category,

coupled with creatine. It has to be, here's, here's what I'll have. And now here's something else

and Doug, if you could look this up, look up the rate of anxiety with vegans versus omnivores. So I know that vegans, uh, will suffer from higher rates of, uh, anxiety, uh, then omnivores when the, when the diets are somewhat healthy, I wonder if that's, if that's creatine. Because you see these pretty dramatic improvements in health with, especially with vegans and creatine, because they're not getting any, uh, from, from, uh, dietary, um, you know, sources.

Yeah. So yeah. Yeah. I don't think this is what you're looking for. Yeah, there's more. There are, so there are other studies that, so made it analysis will show that higher nutrient deficiencies in anxiety and depression.

“Yeah. Yeah. So you have to look at healthy versus healthy, by the way, not vegans versus”

garbage. Yeah. I'm gonna work on it. Yeah. Yeah. That makes sense. So, um, but yeah, creatine just one of those, if you have better energy production of the body, you tend to feel better. Yeah. I mean, that logically that makes sense. Uh, I just find that percentage is profound. Yeah. I mean, that's a big difference to report within a week's time. You know, it's cool about this. It's also, it's also good for you. It's extremely safe. So it's healthy. It's good to launch

every sample. It's inexpensive. Yeah, inexpensive. Easy to take. Yeah. Uh, key on our partner's key on have pure creatine on a hydrate. I think in capsules and just powder. You just try it. Yeah. Try it for 30 days and see if you notice an improvement. Well, it's nice. A lot like the conversation we had about like mitochondrial health and like, why not pop it up so much yet. It's very much connected in that whole energy production system is like, you know, if you can get that back on track,

like how many things we could resolve? I have a friend of mine who is a nurse. And uh, so she and she does those creatine harnesses sometime. Well, you know, it's your wife to this crazy schedules. Yeah. Well, the work overnight or whatever and then try to readjust and it's just brutal. It's brutal. Yeah. Great. Yeah. She started taking creatine. She's like, I feel way better. Yeah. Like way better. My, my, my mental focus is better. I don't feel so foggy.

I don't feel so burnt out. It's just take. Yeah. It was, was that study that came out about like, you know, the lack of sleep at 20 grand. Yes. 20 grand. Yeah. Well, bad. We had really bad sleep. 20 grand of creatine erased the cognitive deficits that came from it. It's crazy. Yeah. Wild. Yeah. I know. Isn't that cool? No. That's super cool. I love that. Yeah. Anyway, uh, a BPC study. I got a BPC study for you guys. Uh, BPC 157. It's back, right? Like in circulation.

They, they're, it looks like they're going to reverse the, um, they're, they're definitely going to reverse the restrictions. So BPC 157 will be. Yeah. So they gave 12 patients. This is a human study. 12 patients, uh, a single injection of one injection of BPC 157 in their knee. Okay. So these have people had chronic knee pain. This is osteoarthritis, minuscus tears, ligament sprains. So people who had just chronic knee pain, one injection, 11 out of 12 of them. So that's a majority of them had

Every one of them had failed standard treatment for over a year.

“That's wild. Yeah, dude. Isn't that crazy? Yeah. That's wild. I know. Is it, is it officially”

back to you know if it's back with like, uh, MP hormones and stuff? Do you know? They have pentadeca organate, which is the same thing. Yeah. Uh, just, it's just that I know that they're getting a wonder. Yeah, I know. I know Phil, I know Phil was on the on the phone with Katrina. I heard the conversation. And I want to say there was five peptides that came back that were, uh, one of them. That was one of them. And I am assuming that that means they've, they've got it

ready to go now. Yeah. I don't know if that was like it's going to. But I know he was celebrating that news with her, which was a big deal. That was, forgot what the other four were. But there were some other big ones too. So the thing about peptides is that they're so popular now. Yeah. And you can go online and get them as research chemicals. And this is what a lot of people are doing. Is they're going online. They're not getting them from FDA regulated, uh, compound pharmacies,

a bit of a crap shoot. And, you know, some of them may be good. Some of them may not. Some of them might be something bad. Uh, I've actually seen some third party testing. It was a little scary. On some of that stuff, again, you're injecting your body might want to go the FDA compound lab,

“you know, compounding pharmacy. I should say, um, brow with a doctor. That's what we have at”

mphornmas.com. It's like, this is a real medical professional. And this is, these are real compounding pharmacies. It's not a prescribed quote unquote research chemical. What percentage do you people you think go gray market a lot? Really? It's a huge market. Yeah. It's a huge market. I'm so funny.

Do you know the work around? It's always, I mean, even like the someone, I remember as a, like,

trainer early on, like, with my clients when I tell them to go get, like, a certain protein powder or this or that and come back with a Walmart. Yeah. Yeah. Yeah. What do you do? You always have to price. Right. It's like, yeah, it's probably half the shit. Yeah, too. A quarter of it. Like, and this is stuff that you're ingesting. This is stuff you're injecting. It's like, why would you risk? What do you mean? Matters. Yeah. This is just one of those things I don't know. Save

on your grocery bill or your electric bill or save on something else. I mean, I get saving money. I can respect that, you know, but the thing that you end up ingesting or injecting into your body probably not the thing you, yeah, I wouldn't skimp out on that. Should write every time every time I see us every time I see an investigative report on supplements. We're anytime about peptides right now. Okay, supplements. Every time I see an article like, oh, God, here we go. Because they'll

take supplements. They'll take third parties, uh, test them all. And like, a majority of them come

back. It's like, not good. Yeah. Yeah. Supplements, regular old supplement. You're like, oh, and you're bombed. You know, it's a miracle. Well, it's, it's because it's such an easy cash grab because that nobody checks. If you put just whatever in it, you can, you can get away with it. And you can sell it for really expensive for, and cost you nothing to bill or make. So, you know, if you make a good run for six months to a year before you get caught, it's a slap on the wrist,

and you made a bunch of money. Yeah. So, of course, I mean, it's so dirty that there's companies that do this and they just change their, they're branding and do it again. No, I'm serious. Yeah, it's not, there's not like serious ramifications. Yeah, exactly. Shredds rebranded, recame, came right back and did something else. So, these companies do that. They run as long as they

can, and they sell, they sell until that somebody decides somebody else decides to pay for a third

party test just to call them out, right? Yeah. And then it's like, oh, you caught us, and then, oh, we'll just start a whole new brand, do the hustle all over again, and it's just like, dude, those are the things I don't know that that you, you don't go skimp on. I don't spend for the extra, and that's why it's expensive, why the good supplements are expensive, because they're paying to have like stuff. They have themselves. And margins on supplements, I mean, depending on the supplement,

but they're typically not that good, especially the common ones like protein powder, margins, yeah, creatine sucks, creatine sucks, because they're super popular, obviously, all your, all your major vitamins, you know, those are all, they suck, they're not, you're not making a lot of,

“you're not making a huge margins off of that. The only way you're making huge margins if it's”

garbage in there, if you fill a bunch of, you know, pills with water, then you can make a bunch of money, but if you don't, my favorite one, they take like, you know, like the libido boosting pills and like 80% of them actually have like, vibrato. Yeah, dude, like, vibrato. It's like one out of every, like, 20 pills or something like that. By the way, you know, it's really worked. You know, it's funny about that, is that that definitely didn't stop anyone from buying them. No, it's not, because that's

like, that's like, hey, did you guys know those muscle building pills, like, five out of 10 of

niacin, like, they use supplements and they use, that things, materials that make people feel something. Do you remember the first time you're doing a big dose of niacin? Yes. Oh, my gosh, I do. Did you get sweaty, my face off, sitting in my bed? Bro, I, I read that niacin was girl. Turn my whole face red, like a tomato. Dude, I was working. I was managing Sanetrisa and I read some stupid article about niacin and blood flow and this, that and the other.

So I'm like, just cheap dude, I'll buy out. You know, I'll take anything because they did. It took a big old dose of niacin, a 40 minutes later, I'm giving a tour of the gym and I'm just, and the lady's looking at me kind of like, funny, she's like, are you okay? And I look in the mirror. And it was, it looked like I had a massive summer, like, everything was super red.

“That's what I was like, what does that mean? I think you're the only person I've ever met who's actually”

been able to take, like, each component from the supplement by him all individually, put him together, and then like, it's funny to me, I love it because it's like, you're like this mad experimental scientist back in the day. Dude, all that stuff. You, for sure, he won the award on all, although I definitely did a lot of stuff like that. That's, I think why I'm so jaded because I did so much of that didn't work. And so I'm like, now I'm just like, it takes a lot to convince me that

it's worth me spending any money on anything. It's like, most stuff is, I mean, I did one of those, I did one of those videos for our social media team did. And I think it was, I think Eli had me, Ray, it was Eli or Danny had me write like 0 to 5 for, I think, building muscle and some, I gave supplements in 0. Oh, because it was the list you had to pick. Where's it? Yeah, yeah, 0 to 5. The food lifting way. Yeah, it was the rest. Yeah, it was the same. It was just like, no, of course. This is that phone line. Yeah,

it's just a bottom line. And then people were like, what about creatine? I'm like, well, creatine's great, but it's not moving the needle like these other things are going to move the needle. I need to go to creatine you want for Billy muscle. Not get a good night's rest and not work out. You're your girl. Yeah. So if you think you're taking a bunch of kidney gardeners, you're like, who's the strongest kidney gardener? That's creating. Yeah. Of all the supplements, it's the best. Yeah, we're dealing with

“supplements here. You guys. Yeah. A lot of them don't do mine. That's what you have to understand. And it doesn't”

mean that I like, well, I thought you said that I was like, no, I mean, creatine is the greatest supplement.

It's amazing. But it's like, if you give me a list of things, it's not, let's put this way. My family

member comes to me and they're adding, give me the things I need to do to go build muscle right now. And I give them the list. I could just, it doesn't even, it doesn't crack the top five. I'm not, it's not my life. I will, I will say this for some cases, certain nutrients. If you have a nutrient efficiency or if you're one of those, Paul, of course. If you're one of those people that you're just not making an FATP, it's an inexpensive way to see. Does this help me? Is this gonna, well, that's

the new one. Then you have to get to the point where you're doing all the right things and then something still isn't working. Right. Okay. Now, that's the new one. Or if, like, you have, I mean, you're going to spend a little income, then 100% then bile means, you know, you use and try and do

all those things like that. But it's like, you know, I've never had somebody come to me and we weren't

building muscle doing something. And it was because I didn't give them a supplement. I wasn't something like that. You know who you know who is really fun for me to train with supplements? Doug. Yeah. Because he'll be with you. Doug love supplements. So I would simply hate to try this, like, okay. You know, why is Doug's like you and where he's, he's good about, he's good about doing all the things. Yeah. I'm terrible. Take the pills. Like it's so hard. Like, you know, I need someone to follow me around

and like, I can do one at a time. Like, you know, you're the worst one thing. Yeah. I don't anything. Like none of it. None of it all the once. I don't know. It's just like just, I want to see if this is actually can do something and I'm like, I don't care. I should just start feeding. That's why I should do. I should be in charge of you guys supplements. I mean, I'm good if you give it to me.

“I mean, that's why I've left it before. It's why I've left it. That's why I think looks like a mess”

over here. I've all these pill bottles. So that's because it's only well, take it. Is that look over you know, right there. It's accessible. You'll see. Yeah. Yeah. Yeah. Look over here on the gosh, should I get those, I got to go sell them. I said, it's not going to take you. All right. I'm going to take a left. So I pulled up some, have you guys seen that the studies it came out, I've been coming out on homeschooling. I guess you know, so like new stuff. So they just came out with some testing

and some data on homeschool kids homeschool kids outperform their public school peers in math, science, history, English, the SAT and the ACT. They basically demolish them on all of it. I'm all categories. And that looked up the popularity of homeschooling through the years. In 1970, there were only

13,000 kids that were homeschooled. 1990, 850,000, 2,000, 1.5 million, 2020, 5 million. Whoa. It's blowing us.

okay, I see what's going on here. Watching zoom. I could do that. Yeah. But yeah, any of these kids generally outperform their peers. I was just talking to these kids that were homeschooled over the weekend. And it was interesting because they're talking about their subjects that they studied, too. And it's like, okay, we're learning Latin. We're learning logic. And I was like, wait a minute, logic. Like, what is that until? What's a curriculum until for logic? And it's like,

they're given these certain problems. But it's like, they have to articulate the entire process

of how they got to that conclusion. And I'm just like, wow. Like, you would never, you would never

get that in the school. Now, what are some public school? What are some of the the bias that come with that, though? That you had to be fair, right? Because the type of person who decides they're going to take on a responsibility like homeschooling your kid is already a different person. That's right. It's not the average person. This is a person. This is typically a parent that's very

“involved. Very. You're right. You have to be. And so, and so there's, there's, there are”

advantages, small classroom. All right. Although a lot of homeschool kids do pods and stuff like still small classroom. And here's another, this is a big advantage. My wife just did this this morning, just talked to her this morning, because she's just going into new curriculum with my five-year-old.

And my five-year-old is a good parent, right? A mom or a dad knows what's most important for

their kid to learn. Okay. Here's an example. My son is doing these exercises where he has to learn how to listen, pay attention and follow order. So she'll read a paragraph and then he'll have to go and try and remember every step. So we'll say, okay, first thing you're going to do is underline the dog, then you're going to write an A at the top of the page, then you're going to use a red crayon, circle. And so it's like a bunch of steps when she's done, he has to go through and try and remember

everything. So it's an exercise on paying attention. But my wife knows that my son, the thing that he probably that he definitely needs to work on the most is not being a perfectionist. So he's got this thing where if he messes up, he beats himself up. He really beats himself up. Yeah. So she knows that. So when he does it and he does a bunch of things wrong because she's mom and she knows instead of saying,

here's what you did wrong, here's fix that. Yeah. She's like, oh no, let's move to the next one. Let's

try it again. Yeah. Because she knows him. Yeah. A teacher might not have this ability because A, you're not mom. Well, yeah, you're not going to get that kind of individualized custom. That's right. Yeah. And you're managing 30 adjustments. That's right. Yeah. And so she's able to say, hey, this is the most important. In fact, I like that he's learning how to pay attention. But what's really important is I want him to not be a perfectionist because that can cause. So my my theory is is

“tied more to what I said than you and you admit it, which I is what I think is that I think that”

obviously the parents at homeschool are far more involved with the kids. What I, and I think that if I can be as involved with my kid with the professional of a teacher and like leading the way, it's like this beautiful. Like I'll go heads up with a kid getting homeschooled with my son because of the attention that he gets and the leadership of these people in school paired with the amount of attention that my wife and I give that kid. Now take homeschooling kids and put them against all

schools. And so with that, like, oh, I wouldn't take that, but I'd take the bed on the homeschool kids all day long. But I would imagine a kid if you if you teased out all the parents that are completely disconnected from their kids schoolwork and involvement and don't say, not a day goes by that Katrina I or both Katrina and I spend at least an hour plus with Max on part of his school stuff. It were our school requires it. We had to sign off that we went

through the packet. We did all the things and the kids in kindergarten. Okay, so we're not even into the upper grades it. So with and they teach him stuff that I'm like, oh, wow, that's so great. I wouldn't have thought to do that. So I think you're always going to do better when you care you pay attention for the prox of it. But that's my point is like, I would love to see the comparison if you teased out all the parents that do not are not involved. And then you put homeschool

heads up against parents that are involved that are also. So where are the homeschool kids? And there aren't specific studies, but there are studies that move in that direction. And so we don't have a direct one. So it's hard to say. I think that's the biggest factor I agree with you. I think the biggest factor is how much a parent care is and how much they're involved. But what you find with homeschool kids is the odds that they that they follow their parents values are significantly higher

“across the world. Yeah. Yeah. And I think it's like, here's the thing. Like, you can be very”

involved with your kid, but there's still a way for six hours being taught by someone else. That's right. And you're role in the dice on what values and they're giving you. So if you're homeschooling your

Most of them, that's a benefit. I let people think homeschooling, they're just with me all the time. That's

not true. But they're with you way more than the typical kid who goes off for a long time. I mean, six hours or five hours or seven hours in school. It's interesting when you talk to homeschool parents are really successful at it. Ask them how much time you actually spend on education every day. It's like two hours in an hour. Yeah. They're like, wait a minute. What? And your kid like is it went to college and it's crushing and how did you get through all that stuff? Yeah.

“Did you need to spend six hours doing all that stuff? I always wanted to like, and I'd be just”

going to be great to talk to my cousin. Be great to talk to because they both obviously. I think your cousin, the best person to talk to because she's done it for so long. So long. We're so new to it. Yeah. And so many kids. And so many kids.

Because the part that, and I've never really asked her this at, I find is, and maybe Max is

because he's at a young age. But he is when he's in the classroom setting, he's so much more likely to sit down and do the work of doing it. When he's with Mom and Dad, it takes more of an effort for him to buy in to doing that. And so there's also the power of you and your peers are all sitting down and there's like, and they have a very structure to all that versus me trying to get him to do certain things. It's like working

at home remote, right. It's a very similar, right, aspect because yeah, there are those clear distinctions. It's like, you know, we're okay. But now we're family and we're hanging and we're, you know, to have that kind of clear split, you know, there could be some bleed over. But yeah, I know. It's interesting too because it's like, if, and I feel like the passion has to

come through as well. Like if that's, you know, from the parent that's actually, you know,

providing it, because you could get that kind of passion from a really good investor teacher,

“yeah, that actually very knowledgeable, but like pays that kind of attention. That's how I know I”

couldn't do it. But I know you know, it's just that I know why you're like, yeah, it is how the work is, yeah, it's be honest. Let's all be honest right up. When you have little kids, it's a nice break oftentimes to say, okay, go to school and outsource that. Yeah, I get some time to myself. I get some time to clean the house. It's like, if you're, if you're, it's like, you're on all the time. It's a big ass commitment. I don't think it's for everybody for sure.

Yeah. I wouldn't be able to, if it was on me, yeah, I would definitely, I know that we wrestle that, yeah. How much of that would you do? I wouldn't be able to do that. Yeah, no, I mean, I said to Katrina before like, I mean, I mean, I would like for us to do it, but it's like, man, I could, it would be, I couldn't do it. You know what I'm saying? And she wasn't motivated to really want to do that because there is, there's a huge, there's a, man, it's a nice to have, that's why

it's easy for us to be involved in parents. It's because I've only got to be involved in the hour after school. You know what I'm saying? Like, that's not hard for me. That's not hard for me to pick up, really forcing. Yeah, to pick exactly to, to talk to my teacher, the his teacher and go like, where's he going? Where's he doing well? And I mean, we go through all his stuff and it's like where he's, where he's lagging behind or where he's struggling or where he's

like selling and saying, okay, cool, we can focus on this and then we compliment all their hard work that they're doing and it's like, I, okay, I could do that. I got that all day, but asked me to do that for six hours in the day and then transition over to like parenting home and value dad, which is different than school dad, I guess. That would be, the crazy part too is that, and I see this more public schools and depending on where you're at, but oftentimes, like you

look at what they teach your kids, like from a values perspective and you're like, man, I don't,

“that's not what I agree with. Like, what do you guys teach in our kids right now? What do you do?”

I've seen so many stories of parents going to battle with schools over certain things that they're educated because we're weird what people feel compelled like ideologically that they have to insert and inject and you're just like, you know, instead of sticking with the curriculum and so like it just got, it might be the water's a lot in the education system that I found and so it's it's been rough, you know, over the last few years needs to be disrupted big time. Well, that's

a part that I think right now I'm good, I feel very, very confident in the direction they're going like, what, how will I handle being faced with something like that, right? Like what, what will I do? It's a whole mouth, right? Well, yeah, no, I mean that's exactly how we're at here. I talked to some parents that told you guys this last time that they were in a classroom and one of the kids in the classroom identified as a cat and everybody went along with it. Yeah. And they're like,

no, we're taking our kid out. What are you guys doing? Yeah. Well, you guys think it seems like an urban legend, you know, it's a great turn to this a couple of different examples of that. Yes, it might even seem, they can't possibly, yeah, we're in some areas. Yeah, dude, like what are you guys doing? Yeah, oh, we wanted to feel comfortable. No, dude, what are you doing? Yeah, I mean, well, we like made up, but yeah, it's like what? Yeah, it's going on crazy. Yeah, and then you as a parent,

you guys, they're going to explain that back home. Yeah. Well, we look at the real Halloween. Yeah. Like the, oh, dude, you're around. You said Halloween, you brought up the holidays right out. My, my, my poor wife, which she's badly right out. So if I said, loves to decorate for the holidays,

right? But Katrina, I don't know if you ever been to our house. We do. She does everything. Same

“Patrick's day, Easter. Oh, that's nice. So she does like little decorations to the house. She has a”

couple of vases that she always changes and she has, she's got out every, every holiday through the whole

year, planned out. But we only go crazy for Christmas in Halloween. Because those are like month long decorations. Sure. But he's learned that, you know, that we do decorate for St. And we put all stuff out for St. Patrick's day with the goal and do the whole thing and Easter. Yeah, yeah. But getting upset at Katrina that we don't have, we don't have enough decorations for Easter. And Katrina's like, this isn't, this is nothing. No, we believe you want to say, well, it's an

outside holiday. Why would we not have decorations outside? That's his argument or not. He's asking you all the other families. Big bunny. Yeah. Yeah. So four good treat right now is I try to solve this. Like, I don't know what to do with this kid right now because he wants to decorate. You got Easter and

“then what's the thing with him? Well, we got, so we have. You know, you guys still race. We're not going to”

talk about this. It's so nice. That's the heart of the heart. Yes. Yes. They're in the kitchen. Yeah. We had Saint Patty's day. We just did some services. And then we did the whole, you know, and this is what she gets for going over the top, you know, and doing the whole house up and making it look like the leprechaun's came in and destroyed it and just pissed in our toilet and left no one really. Oh, yeah. Oh, yeah. The turns the toilet water green. Oh, my god. Right to note,

I got away and then she still's the goal. Great. Like, nobody does that. Like, oh, he likes you guys way back. I dressed up as a leprechaun during the school. So that was like, you know, the level like we went. Yeah. Yeah. Oh, that's like it. Yeah. There's a story. There's nobody dressed up. I'm just like casually throwing that. You're the only one in the entire school. Leprechaun had need buckle. Like, tights. See, fourth grade. Well, he maybe third grade actually.

So you showed up your mom dressed you up like a leprechaun. Yes. Drop you off the school. Drop me off. I hate, no, no, I was on the bus. I can't believe my friends didn't just completely roast me, did, but I mean, you're so young that like, everyone's like, oh, hey, yeah, it's good. You know, if that was cool, you did get pinched. That's true. I didn't get pinched. You did. And that's back when I, you know, I thought I could do this little Irish jig and so. So just bust it out. I swear,

like, well, there teachers pulled me in their class and I just did it. I was joking for the whole school. Kids, we have a leprechaun today. You'd think, right? Like, I wouldn't have this fear of like, speaking in public, you know, how many letters did you get from girls that they're like,

“hey, do you like me? Yeah. I don't even remember. I was like, looking back up. So it's so embarrassing.”

Like, it's like, whoa, dude. I can't wait. I'm sure. I bet if we let Max, he probably would do something like that. He just showed by himself. I would not be surprised if we, if we got an outfit for him to wear, he'd want to wear it to school. He would probably do that. That's hilarious, yeah. I mean, he loves he's the dress that for birthday. Does he wear, because my kids love this. He might, I don't know that tool for this. My uniform. Well, no, they love like theme pajamas. Oh, yeah. And so my,

my three-year-olds convinced whatever she wears, she gets the powers of that. So we got our incredible

pajamas. We got Spider-Man pajamas, and then here's the best one. It does refer this. Someone gifted us a Christian pajamas that said like Jesus on them. Yeah. So she runs out of a room. That's a superhero. Just Jesus, right? Yeah. She runs, I have Jesus powers. Good powers. She's like, she's got Jesus powers. They're like, all right. So in our house, quick, you have water. He turned into wine republic. The luxury of living. The big luxury is if we allow him to stay in pajamas. Because

if it's a was up to him, he'd wear pajamas all day long. So when he goes over to Nona's house, we normally end up picking him up in the afternoon or the next day, and he's still in his pajamas in his all day life. Yeah. Yeah. If he could wear pajamas all day, he'd wear pajamas all day,

and swim naked. That's his thing. That's like, wow. And so that's like, eight, we can't always

fun dude. Yeah. He's so weird. Yeah. Oh, I'm not familiar with you. You guys, by the way, I got to tell you guys, do you know who eats all the crisp power? Who's responsible for that? You eat them all? Who? We thought it was a trainer. No, it's done. Listen, we're an uppercond. We're on to you, Doug. Hey, they're done with the show. Yeah, every time. And now, sometimes I hang out just a little bit, he's got, I bet you got a bag in there, don't you? Not at the moment. I ate all that.

What are you? Okay, what's your question? What's your favorite? The Flamen ones? I like they I do like those too. That's good. Yeah. Yeah. And everything ones, I like those. Yeah. Just every

you know, a little bit of a pick me up. I mean, maybe the crazy protein, maybe the green

“pack yet, though, when you think about it, what other, what other carbs snack has got that much protein?”

Well, it's not that high in carbs. If not, right? What's going on? You know what? Look it up, Doug. Yeah, you know what I mean? The carb base, yes, yeah. Yeah. Let's take a, it's a carb base snack. I mean, you know, what's the logical pretzel's otherwise? Yeah. Yeah, you would consider it that. So that's my point. What, what other carbs type of snack that is high protein, low carb, like that you, I can't think of it. Let me think. Beef jerky, dried chips, like they do. Oh, yeah, this

chip. How much fibers and pork ribs? So 10 grams of fiber broke. Hey, listen, 28 grams of protein, 10 grams of fiber. Oh, no, it's so good. Yeah. Only, yeah, so good. Low calorie. Yeah. So good. Yeah. Yeah, they do a good job. That, by the way, that company, it's already blown up, but that's huge. That's

going to be. They're already, I think, are they in Costco now? I thought I saw they're in Costco.

I think it's somewhere that I think it was Costco. Yeah. Yeah, Costco, white men's high v, the vitamin chart. They, they, what's high v? They blew up. Not in this local area, but I'm sure some place. Yeah, they blew up. But I'm telling you guys, we'll grow every day. He has a bag over there. I have a bag almost every day. Do you really? Yeah. No, it's such a great, easy snack that's high protein. When can you, like I said, when can you eat a salty chipy like snack and get 20

or 20 grams? I know other brands have come out with like protein chips, but they're not as high of protein as that. Yeah. They're not as high as we are. And they're nowhere near as good. Yeah, how it tastes like that. And it's like light and crunchy. You know what I saw video? Just maybe think of, if you guys have ever done this, maybe just then you have, you did the most construction.

“And you guys eat the most. Did you eat the most construction? Did you eat the most construction?”

You did a more nice. I did a lot, but yeah, I brought it along pretty much like every job I had until college started waiting tables. I did, I did it from, I did it when I was like a teenager in the summers when I did that. Yeah, I did for a few years like that. But I saw a guy on social. Is this a thing where you buy a bag of chips, then you open the bag and then you go to like 7 11 and you put the nuts. Oh, that's high school shit, did kids do that high school? Really?

Yeah, kids, you know, they do that. Yeah, yeah. They get fire cheetos and pour the nacho cheese on the top. And we do love it. Yeah, like we mix all the different slurpees. Yeah, that's our era. Yeah, our era at 7 11, mix three or four slurpees. The next generation coming up in high school. That was like a thing where you get fire, when fire cheetos. Remember when fire cheetos became popular? Yeah, we were actually on a way out of high school. What's in a slurpee that keeps

it? No, because I've had ICs or shaved ice. It's not the same as a slurpee. No, so shaved ice is an actual ice machine that's like, yes, I know that. But what's a slurpee? Because it's still ice, right? Yeah, no, these can't be mixed, though. Yeah, it's kind of like when you get it like a, what is it like a frozen drink at a bar? Yeah, I have a thing that keeps a margin. Yeah, but it stays like that for a while. Yeah, well, because it's moving. It doesn't get much free. It stays really,

really cold. Yeah, I bet you IC, look at the keep it kind of liquidy, but it's just a slurpee. It's just a slurpee. Oh, yeah, it's just a slurpee, right? Because you know what they do sometimes, like the ice cream, the soft serve, there's chemicals in there. Yeah, you know, they try to have that bro. I mean, it's it's 7/11. Yeah. Yeah, I guess you mean the serve. It's when it's surprised me. It's all it is. Oh, well, there you go. They use Yucca and Quil, what is that? Killing Yaha. We have extracts for

“foam stability. Let's see, that's what, see, something makes it stable. Yucca and Killing Yaha.”

I thought it just keeps it moving. Killing Yaha. And that's what keeps it from freezing. But it's, and it's kept at a very cold temperature inside there. What plant does this come from? What plant? We like it. He's a plant. That's a real. Where are you? Are you a big one, sir? Are we at one point? I was a big slurpee kid. Really? Yeah, yeah, I'm 7/11. I was right by my house and we used to do that. Do what Justin said. Yeah, we'd drive our bikes over there. And

we do the, I was weird. And I wasn't like, I would eat it. I mean, you gave me a slurpee. I have a slurpee suicide. You were too busy reading the encyclopedia. Yeah, no, no. I like, um, like weird snacks. I like Cheetos, cheese puffs. Uh, I like the circus peanuts. You know what? I like those weird that nobody, like you're selling anything. I don't ever see anybody eat, but I love was funnions. I used to crush them. I don't love funnions. You know why I stopped eating them, though?

Make your breast milk. Yep. So you're in junior high and you're trying to talk to a girl. You

have fun. Hey, those are hate corn nuts. Love corn nuts. The one kid that would always come

with corn nuts, the whole room stink. They're delicious. Immediately. I like, you know, like, corn nuts, huh? I love it. There's something satisfying about the crunch of those, too. What are you? I'm outnumbered here. What do you mean? Someone needs to make high protein corn nuts. Well, you really got a nice ratio. He's on crackers. Yeah. Okay. She's wearing cheese. He's a big cheese with me. I would always bring in everybody try to steal my string cheese, dude.

That's right. Hey, there's a little trouble back there. Yeah, yeah, yeah, it wasn't a little trick. I'm coming to part of the, it only part of my cheese. I think it was a joke, you know,

string cheese or peel it? I peel it, dude. Why would you, what's the point of this string cheese?

I know. So, did you guys have braces as kids? No, I do. I never did. You don't worry about that. Did

you done? No, my parents asked me, like, you didn't invent braces back then. Yeah, at least I had a career to see that all that and they're like, oh, do you want to fix that or like, I'm like,

“well, I don't know. I think I'm like, I was just trying to be like, well, I'm cool. You know,”

I'll deal with it. Kind of think, oh, good, great, great. Fine. I just saved them ton of money. That's really what it mounted to. It's really pricey now. I was just kidding. I mean, it was pricey when we were kids, but it's like gone crazy. I think it generally around $7,000. No, yeah, it was like a thousand something when we were kids. My daughter had to have, she had a lot of stuff

happen. Did the pellet spreading, the whole meal, but they don't do head gear anymore, I don't think.

I haven't seen that much. I haven't seen it, but no, no, they're better. They do something else. Head gear was broken. You see, remember like, hey, head gear was rough. So I got the low down on Icy's here for you. Okay. So we got flavored syrup, water, CO2, and a specialized pressurized machine. So the machine continuously churns and freezes the liquid to create a fluffy carbonated semi-solid. It's the CO2 and the moving of it. That's kind of the same thing.

Can you do like a nightroan for you's the original? You may be able to do that. I mean, that's,

“is that what it's kind of what it is? I think that's kind of what it is. Okay. Yeah. I mean, I like”

check coffee. Icy sounds kind of good actually, isn't you saying that? Checking into biscuit crackers for me. Hold that thought. Yes. Nobody eats those dude. Checking into biscuit. I don't even think they mean. Oh, I am so. Yes, they're still around. Those were the best bro. Crackers of tastes like chicken soup. That's also one of those things. It's weird. It's like, was it ramen that was like shrimp flavor? And you're like, hmm. Oh, why is it? Yeah. Like, how do we dry ramen? Do we dry ramen and

pour the stuff on it? Oh, I should probably call it. Yeah. I get a lot of like, it was at that cheese that comes out of the can. Yeah. Cheese with cheese. Yeah. That's easy cheese. Yeah. Easy cheese. Probiotics have been shown to improve gut health. We do some inflammation. Help with the look and health of your skin. Help with anxiety depression. Speed up recovery. There's almost nothing of probiotic hasn't been shown to improve because it's your gut health. You got so much bacteria

in there that you live with that creates things like chemicals, your brain needs help reduce inflammation. All that wonderful stuff. Well, look, you're probably wondering what's the best probiotic out there. Seed. Seed is the world's best. Go check them out. Go to seed.com/mindpump. Use the code 20Mindpump. Get a discount back to the show. Our next color is Jennifer from Tennessee. Hi,

Jennifer. Hello. Hey. Hey. Thanks for having me on. You got it. How can we help you? So, first of all,

I noticed this total first world problems and totally insane vanity. But I've heard you guys address a few things that are similar to what I have going on. But nothing exactly like me. I have been following your show for a while. I have a couple of your programs. I would be what I guess considered pear shape. So, I show, sorry, dog. I have, it's very easy for me to show all sorts of muscles in my upper half, but I cannot get definition in my lower half to save my ever-loving life.

A little bit of backstory. I've worked out since I'm a little hyper. A lot of hyper. So, exercise was like a way to medicate myself throughout my entire whatever junior high school and adult life. And I did it the 90s way, which is the cardio and I swam through high school and then I did growing. So, there was some lifting involved, but I'm very strong naturally and that's not, that hasn't been cool except for maybe the last five years. So, I hid from that, right? I was like,

“give me the five and ten pounds because that's what girls are supposed to do. Last five years,”

I've been really up in the lifting. I don't know what my maxes are because I'm afraid to max out, but with you guys following your maxinabolic, last fall and now I'm on muscle mommy. I've been just every time I lift, I'm just trying to add a couple pounds. So, how does somebody who has a pretty good background in exercise? I used to own a yoga and Pilates Studio here in town. I did a lot of that. I still do a little bit of Pilates. I have a reformer and chair and stuff here at home not too much.

I'm following muscle mommy face to right now. 15 of those reps can be exhausting. You'll love the shoulder work. I've noticed that. But how do I modify it? I heard you guys talk about this with one fella because he had big legs. He reduced the volume on the legs and increased it on the upper body. How do you modify your programs to do? Is it more volume on the legs to get

that you can get more definition in an area. One is to get it leaner and one is to develop

“the muscle underneath more. Now you look like you're pretty lean just from looking at you.”

What's your body for percentage? The heels scale. Y'all are not going to like it. It's at 17%. 17.3. I would have guessed. I would have guessed by just looking at you. I could tell that you're in the teens. I don't think it's a good idea to try to get leaner. I don't think it's a good thing. Yeah, you won't feel good. It'll throw your hormones off. It's just not good. You probably what you want to do is just focus on building the lower body a little more to get the shape that you're looking

for and the way to do that is to take volume away from upper body training and transfer it

to lower body training. The other option is this and this very well may be the case.

You might be just a little bit skewed on how you're judging the way you look. Yes, the Hume scale has helped a lot with that. It was a Christmas present to myself. And when I saw the body fat percentages and different various body parts, I was like, "Oh, that's shocking." The Hume scale has helped some of that body dysmorphia for sure. However, when you're sitting there and if I take my sweater off and you can see all the muscles and there's like veins

showing if I lift anything, which dudes think is cool. It's not so cool for women. I don't have any of that in the legs. Not that I want to have the veins showing, but I would like there to be evidence of the fact that I exercise like when I were short and you don't see that. I'm going to bet I would bet my house that you're that you look very developed and muscular in the lower body. If you have veins in the upper body, leaner, it's going to get worse.

I don't want to get. I've been bulking because of you guys. I've been bulking since January. I don't follow. I used to coach for an Indian company and they were really big on the macros and all that kind of stuff. It was too low for me. I know very well if I get below 2,000 calories, I will eat you. So I eat between 2,500 and 3,000 calories a day. It just depends if my daughter makes cookies. We're really clean eaters. I've got 27 meat chickens in my basement right

now so we put your own stuff. So we're really clean eaters and I eat a lot. So it's hard for me to I don't know exactly how much more to add. What do you get about? Tell me a little bit about

“your squat, your deadlift when you do train legs. What are you working out with?”

So again, and in my email, I have a tear in my right legroom on my hip and my left shoulder legroom. So I'm a little scared of lifting heavy. I went to a PT when I sort of matched and had her

watch me. So I basically started at zero back in November. Excuse me, November. And now, you know,

with a match in a ball like I guess I got up to like 85 and I just kind of got scared with the squat with the deadlifts. I just did the Romanian today. We did 15 at what like 115 or something. Jennifer, I don't know that I need to know the answer to say I already know what's happening here, but how tall are you and what's your body weight? I am five, six and three quarters, the three quarters count. Yeah. And I weigh about, I also ate between 150 and 155. So you're 155, 17% body fat.

You've had two injuries. I see the CrossFit. I see you own the Pilate Studio. You're on maybe Doug's rolled down a little bit for me. You're taking, you're on bio-identical hormone replacement therapy. You're taking tests of Maryland. I've been Maryland, NAD, glutathione, BPC, TB500, microducing, GLP1. I'm going to tell you something right now. I know what the issue is. What is the issue? You're seeing yourself very skewed honey. There is no answer to this other

than stop focusing so much on the details that you think are not looking the way you want. And that might not be the answer you want, but that's the right answer. Because okay, you've got a lot of

“muscle. You're lean. Your leaner than probably is good. I think you probably should eat gain some”

body fat, but that sounds probably like nails on a chalkboard to someone like you. You're eating a lot. You eat healthy. You eat high protein. There's nothing you would do more. The only thing I would do, if I was your trainer, I would focus on correctional exercise so that you felt more comfortable with heavier movements. Maybe build your confidence in the, yeah, definitely have your sports systems. Split stance exercises would be good. Hip thrusts would be

good for you. Trapped bar deadlift might be better than a straight bar deadlift for you.

be good for you. But that was going to be what I thought next. Yeah, that would be good for you.

“But there's nothing like, I bet if you sent this picture, there's nothing you need to, but I bet”

you, I would probably laugh and be like, I think reading yourself yourself. Yeah, you're really hard on yourself. I bet your husband tells you that and your friends probably tell you that too. I, you know, my husband doesn't care. He said my butt was shrinking since doing a map Santa ballad. He's like, stop. Because I'm, you would ever, our glass, whatever, for pearly shape. Yeah, yeah, yeah, yeah. I think, I think you're, I think you're really

tearing yourself down. I mean, I could, I mean, yeah, you could add more volume to lower body, reduce volume upper body, uh, continued to be surplus. What does that look like, though, when you say reduce volume like in the maps program? Same exercises. So like you're following muscle mommy, right? You would take one or two sets away from the upper body stuff and then add them to the lower body stuff. And you don't need to change the programming. So probably something

like chest and shoulders, since you recognize that that's an area that you, you're not as focused on. So take, you know, two sets from chest, two sets from shoulders and four sets to lower body stuff. And then you have four sets towards a lower body exercise. So just add in another lower body to the maps. Yeah, another set. Yeah. You can do same exercises just add an extra set. Yeah. So let's say like it says hip thrust for three sets. Now you do five sets because you took two away from upper body,

right? Yeah. Okay. Okay. I haven't done five. I usually stop at three sometimes for because I was, yeah, whatever, 90s girl. Yeah. No. So that's it. So you would just trade volume is what you're doing. You could even skip, you know, if you if your shoulders get really developed an upper body, you could even train them every other week and not have to train them weekly and take that extra work and put it towards the sets on your lower body. Yep. Okay. I'll try it. Yeah, give it a shot.

But I know that's not what you want to hear because I know you kind of figured that because you

guys always harp on women shouldn't get below 20. And I've been up when I was seven babies,

I didn't focus on it. I just ate. You know, I was making a kidney. So with Mama once, Goldenberg, I'm so busy going crazy. And so, you know, I've gotten above it. But even after and I wait, whatever, I gained like a hundred pounds between both my babies. And so I feel like there's a healthy relationship with food. That's not the issue. I just don't, I can't tell a difference when I'm over 20. I got the pouch. Yeah. And instead of seeing muscles, you see

the parade weight. You know what I mean? I'm not too worried about your body fat percentage because of how much food you said you're eating. You may be one of those athletically, you know, genetically gifted women, which it sounds like you are, where you probably were always stronger. You're probably built muscle easier than most people around you. And some women can eat a lot and wait train and walk around, you know, 18% body fat and not really have hormone issues or anything like that.

It's not common. But if you were telling me that you were eating, you know, 1800 calories a day, I'd be like, you got a bump, you got a bump that up. But it sounds to me like,

“if what you're telling me is true, which I think it is, that you're eating, like plenty of food.”

I'm not worried about that. But I definitely think that you're breaking yourself down, like you're probably looking at yourself in the mirror and finding the little areas that you think need to look different, and that's missing out this whole experience. Maybe, but like when my calves are bigger than my husbands, like I got 16 inch calves, guys. And like, so my wife's calves are bigger than mine too. And whatever, what if it, I'm my thighs are maybe like, they go between 23 and 25. Those are some

big legs. And I want to be able to see the muscles like I can see in my arm. If I'm just moving, you can see shoulder muscles, right? And then like, I would like to see, there's a quadricep muscle that goes up my thigh. I would like to see that. It's vanity total first world problem. But if I'm working out and following your protocol the three days a week, I'm not doing more. I get my 10,000 plus steps a day because I am hyper. Like, I would like to see evidence, especially.

Every woman's going to be like, you're always going to be harder to see. Like, to get a woman

to see strations or quad definition, the lower body is, you're getting really lean. Yes. You know, that's just the way it is. But I bet you, if you were standing with shorts on, I bet we would see very clearly from the front. Oh, there's your quads. You probably have a nice hamstring bump in the back. Yeah, you do. It's like the wind. Yeah. I get your husband on here. Yeah. Yeah. What do you think? He's not. I mean,

it's Jennifer. It's really easy math for us. Like, when you take somebody who's 17 to 19

“percent body fat, that's why I saw asked you how much you weighed is you got a lot of lean”

muscles and you're also saying how lean you're, if you're showing veins in your upper body, you've got a lot of muscle in your legs. Yeah. You've got a lot of muscle in your legs.

a lot of a body fat in their lower legs. Some more than others. But that's, I mean, I don't see,

I don't see quad separation till I'm getting ready for stage. I mean, I just, I don't. But they're shaped to it. You know, and it's, and it's covered with body fat. I know it is. That's where most people carry a lot of their body fat is hips and legs, and especially women. But you've got a lot of muscle on your body. And you're lean. I mean, you're really lean. So going down just to see separation in the legs would require us to hit an unhealthy place of body

“fat percentage. Yeah. You have to get down 15%. Yeah. Yeah. You don't want to, you don't want to do that.”

You're already on the on the leaner side. So you're better off. Just keep focusing on trying to build and place a little emphasis on the lower body. If, if that's really, again, if that's really set up and get strong and feel comfortable and confident that you can live the little bit heavier. And that's going to help move the needle and that direction you want anyways. Let me encourage you, Jennifer. You've been doing this for a while. You're, uh, you're in the same age range as us.

I can see that you're healthy. You've got a lot of energy. If I put you next to women, your age, there's probably a dramatic difference. And both energy function and the way you look, you're being real hard on yourself. You're crushing it. Yeah. Your, you're eating a lot. You got a fast metabolism. You're working out. You're active. Like you're totally killing it. And there's definitely a thing. There's a, there's a, for real, there's a thing for, as, as people

ruining the experience of this amazing thing that you've accomplished and continue to accomplish

by breaking themselves down in the mirror by looking and saying, I want this little piece here. And I want a little more of that. And I feel like I don't look like I work out. Even though everyone around you's like, man, you look like, you work out. Not that it matters what they think,

“the, what matters is what you think. And it'll ruin the experience for you. Because you're on your pat,”

if you, you stay the course, man, you're, you're on this incredible path, and you're going to continue to separate yourself from your peers. What you're already already, like I said, you know this, goes walk around a bunch of women, your age, and it's very different. You know how that's going to be? Yeah, you wait till your 57, 67, 77, it's going to be like you're in a different universe. You're doing such a good job. Yeah. And I don't think you're celebrating it the way that you should

and so it changes the experience of the whole thing. And it makes it less enjoyable and more stressful. I mean, we're in the long game now. At this point, it's like maintaining this and continue this on like Sal saying, getting obsessed with it or forcing your body to go to surgery. And this is where the injury comes. This is where the injury happens or the setbacks come. Like you're, you're in such a good place, such a great place. Stay there, Jennifer. Thanks. I will try the changing

question I didn't know, changing, adding some more volume. I'm not going, I don't, I don't want to lose weight. I've given up like 150, 150 thought is good. 160, I don't even care. But I would just like to, if a bad guy's coming down the road and I've got my kids with me, I want him to be afraid that I kick him. I'll kick him into next week, you know what I mean? Just get a gun. We're in Tennessee. We have those two. Yeah, you're doing great. You're doing really good.

“Well, we'll have a Doug sin over map symmetry. So you got that next to fall. I think that'll be”

good program for you. That's the one that's left and right, right? The bilateral. Yeah, you're a lot of more. Yeah, yeah, yeah, yeah, yeah. You're a lot of all. Stay in those for a few phases. Yeah, totally. Don't do the last phase for a while. Don't do the last phase. Okay, and that will help me to get the confidence in the squad. Yes, yes, yes, yes, it will. Especially with the injuries that you've had. Yeah, I'll build a death support system for you. Yep. Awesome. Thank you guys. I appreciate your time.

Thank you, Jennifer. Yeah, that's a good one. She, she, she, she, she, she, she here, anything. I wish we had a picture so we could see, but I mean, I don't even see a picture. Yeah, I can see her neck. Yeah, I could see how her delts looked at her sweater. I mean, if her numbers are on point. The numbers she's giving me. She's actually like, she's jacked. Yeah, she's not just like kind of fit. She's like got a really fit. Yeah, really fit. You're not, you're not 17% body fat, 150, 160 pounds.

And her height. Yeah, and then, and complaining about your masculinity and your upper body, and not. I don't like it. It's one listen. It's this is tough. It's really tough because she don't want to hear them, you know, and she don't want to hear it because she probably hears people tell her all the time. I'm a great she looks and she's like, no, I don't.

It ruins this incredible experience. Not that you got to sit there and celebrate how great you are.

But it's like you can't enjoy it. Not only that, but the myth that a lot of people fall for they don't know until they ever reach that point that it's like the money thing. I'll be happy when I make this much money. I'll be happy when I get to the, it's an illusion. And then you get there and you pick yourself apart the same way. It's literally the thing that motivates 90% of

most perfect physique on stage. They are continually focused on all the flaws and that's where they keep it's like, you know, it's been 10 years later. She looks back at the picture. That's, oh my god, I wish it was like this. Exactly what I was going to say. She's going to look at herself in 10

years. Look at picture back. Man, I looked, what was, what was I thinking? Yeah, I looked amazing.

“Our next color is Roger from California. What's up, Roger? It's happening. How's it going?”

Gentlemen, thank you. Good. How can we help you, man? So I email, I've got probably a pretty unique situation here. So my son and I, um, right around that Christmas, we purchased the maps, uh, 15 power lifts. So little background on my son. He's, uh, a baseball player. He's, uh, eighth grade going into his freshman year in high school next year. Um, he's pretty kind of small by nature. He just hasn't hit that puberty yet. So he's about 5, 5, 110 pounds after a good meal. And, uh, so we started

doing this in an effort to kind of lift more, but not, um, kind of over-trained with baseball

practices and kind of the other things he's got going on. So we got about three weeks into the

program. Um, he was, uh, we're in, kind of like the, uh, deadlift phase, I guess is, uh, looking back on it. And, uh, his deadlift was up. He's, deadlift in about 230 at the time, um, it increased strength

“by 10%. Um, I saw on my lifts go go kind of up in ways I hadn't seen before. So we kind of knew”

the, the program was, was really working for us and for him. And, and it was cool doing it with him as a dad and, and a son kind of side by side. So the story takes a weird turn here is, uh, he was out of baseball practice, uh, one morning. And, um, during a drill, it wasn't during batting practice. So I didn't have a helmet on, but, uh, all that essentially wasn't supposed to be thrown and ended up going in his way. Hit him in the side of the head. And, uh, by that was at 10 in the morning,

by four o'clock that afternoon, we're in emergency, uh, kind of brain surgery at a, what was called a, uh, cranial hematoma. So it wasn't actually as brain bleeding, but it was a small artery that was punctured by the fracture. So, uh, for our surgery, um, came out of it. Everything was good. Um, but he's obviously was, this was about two and a half months ago. Um, so obviously had some healing to, to kind of go through, which, which puts, um, the lifting and, and all of that

obviously on, on the back burner. So, uh, uh, I kind of at the point where I'm now, um, reason I had reached out to you guys is, um, I had a good friend at, at our church. Oh, that's funny. He's a good friend now. At the time, I, I did not know the gentleman and he had came over and just randomly started talking and mentioned your podcast, which is where kind of all this kind of comes together. And, uh, so after watching my son kind of go through the workout stage and all that

working, and now kind of hit, uh, hit a little bump in the road. Um, I kind of wanted to reach out to you guys and just, um, get a feel for kind of, he's, uh, so now we're looking about three months before, um, high school preseason, uh, kind of camp starts. And, uh, kind of reaching out to you guys to see what kind of program you would recommend him getting into, um, full clearance from the doctors

now. Um, I'm just, we always say praise to God because, uh, brain is 100% healthy. Um, there's zero

lingering side effects, um, nothing wrong with muscles or anything like that. He's got a full, uh,

“clearance from the doctor. Uh, the only thing we're waiting for now for getting back to actually”

baseball is for, uh, the fracture itself to Hill. And then they had to take out a, uh, a size of a bout of the, his palm from his school to let the bleeding kind of, um, dissipate. And so now we got away for that kind of to heal up. So he's about a month away from actually getting back on the field. But in terms of the weights and condition, all that, he's got a, a full green light to go. So I would just like to kind of reach out to you guys and say, you know, well, it would be your advice to

him, both for getting stronger, getting back into it. Um, but also, um, just the baseball atmosphere landscape does look for kids to be bigger and stronger. And so what he could do to, um, kind of fight this, uh, little, little by nature syndrome that he's got going right now. Yeah, man. Well, that's scary. You're so glad to hear he's okay. And so again, just to confirm no, movement issues, no speech issues, no, nothing. It's all good. Just waiting for that complete healing.

Okay. That was the crazy thing is he had, uh, past all PT and concussion test two days after it. So that's awesome. Man. Yeah. Thank God. You're going to mighty way. That's awesome. So,

The only way to mess this up is to go too hard too fast. Yeah. Okay. So muscle, uh, muscle memory is radically, um, effective and amazing, especially in kids. It's wild. How kids can, you know, build back strength and mobility and function from having a cast on for six months or something like

“that's crazy. So it's just remarkable. The only thing you can do wrong is push too fast. So,”

when he's cleared, you go map starter. After map starter, he'll probably be okay to get back into what he was doing. Map starter is going to feel easy. It's going to feel easy to him or whatever. And we're just, we're just, we just want to, just be, be careful. Back is stability. Build back stability, strength, and it'll come back real quick, dude. Uh, and then as far as like size and strength, it's the same thing we tell, uh, everybody, uh, make sure he eats enough, eats high protein.

With a kid, his age, sleep is always a big challenge because they want to stay up on their,

on their devices or whatever. So it's like, now go to bed at the same time, wake up at the same time every day. Don't do the thing where you go to bed super late Friday and you sleep in super late Saturday and, you know, jet lag yourself on Monday, type of deal. And that's pretty much it, dude. There's really nothing, nothing crazy, uh, crazy advice considering his, his healing is just, uh,

“yeah, I'm honestly like, there's two kind of levers to pull with this, and there's intensity,”

and there's volume, and I would lean more towards the volume, uh, in the practice of the lifts, mainly because of that intracranial pressure and just that intensity of him, like, squeezing, and his output, I would be a little bit concerned with that just, you know, to be on the cautious side and have him really kind of, you know, work through these movements, get that muscle contracting again, uh, and just kind of being his body again for a bit, uh, it's so to starter,

and then maybe even like moving into 1515. Yeah, I go starter than 15 after that. He'll be fine though by time he gets to 15 because that starter is long enough that he's in, in intensity wise, he should be okay. And then I just really prioritized kids probably the hardest thing I think for young kids is the diet is consistently hitting protein, you know, and like I'm okay with, uh,

you know, some junk calories or bad calories, so long as we hit our protein first, and so that

would be kind of the message I would be constantly drilling in is, you know, I really focus on this food. Yeah, I'm not, I'm not worried about eating, you know, extra stuff here and there because he's probably going to be burning a lot with everything he's doing, but what they tend to do is not hit protein and then over consume on sugar and other shit like that, that's just not going to help them build. And so keeping him consistent with that, uh, with all the stuff he's doing,

lifting wise and training, like he'll build muscle, but that's, that's the part that, that they struggle, they struggle with consistently hitting their protein intake. The game changer with teenagers is breakfast. Yes. Yeah, that's the, that's the big hack. You get, you get him to eat it up that protein. Yeah, you get him to be like 30, 40 grams of protein, you know, his size for, for breakfast, the rest is easy. He misses breakfast or skip breakfast or rushes out to go to school,

“then it's a, and it's a, it's a, it's a uphill battle. The breakfast is the key. Yeah, new,”

nutrition's been the big thing. He's not a, well, say he's not a big eater. Always. He's, he's the one

I have to remind to eat. And, uh, so yeah, what would you guys say if I was to give him a number of calorie wise? I wouldn't focus on the calories. I'd focus on the protein. Yeah, I haven't hit 100, 120 pounds of protein today. Yeah, how to hit the protein and then let him eat whatever he wants on top of that. So it's like, I don't give, I don't give Shobby's have an ice cream here in there. I don't care about the burgers in the fries, but hit his protein and take first.

And the guys are right. Like, what, what will, will make it really difficult if he's a breakfast skipper or a bowl of cereal guy in the morning and he goes off because that's just a bunch of carbs and sugar and he's not getting high protein. Yeah, the quick breakfast stuff is, uh, do you wake up with him and take him to school in the morning? Where's that mom? Who does that with him? Uh, yeah, so we homeschool. So I'm usually already out of the house. Um,

so which makes the sleep part easy because, uh, they kind of can work on their own schedule. So he's good about getting his, you know, 8 to 10 hours of sleep. Yeah. Okay. So this is good. So cook breakfast and it's good family time, too. Well, even if you don't cook, I don't even hear me give the advice all the time. I love the cook a big dinner and then that breakfast is literally the leftovers with the two, three eggs cracked, cracked over it. Like, that's okay. That's the

go to move. Like, I'm sure like you guys, I mean, most people are consistent with like the dinner time family dinner cooking or what I like that. And if you have, you know, ground beef, steak, chicken, whatever it is and rice, sweet potatoes, regular potato, just literally portion that out for the morning, reheat that and throw two or three eggs on top of it and you got yourself a 50 gram, you know, high protein, great breakfast for him starting that him off on the

the right track. Like that makes the rest of the day pretty. Okay. Awesome. That's, I mean,

probably heard the message from dad a little too often. So of course. And in a good target for him,

“it's like a 150 pounds, a 150 grams of protein is a good target. If he falls off, this is”

that he's good. Yeah, shooting for 150. If he's shooting for 150, he falls short to 110. He'll be 120. He'll be fine. Yeah. But shoot for 150 grams of protein will be a good target for him to go after. Totally. Okay. Great. Thank you. Cool. You got it, man. All right, Rodja. And I'm going to send you a order. Okay. Well, guys, so thank you guys so much for what you do. We love listening to you guys. And it's just great to be able to talk to you face to face and share this with my son.

And it's been a big kind of real wind of a last two months. So I bet you have a cool step and just getting better.

Well, love, I love to hear back up. You guys go through this whole process. So let's let's hear if he sticks

with it, email back in. So we know how he's doing awesome. All right, Rodja. Thanks, man. Thank you. You got three quick. Whoo, that's scary. Yeah. That hits me a bit. Oh boy, that's scary. But think, I mean, full recovery. Like, that's wonderful. But dad is terrifying. Yeah. But yeah, with kids, it's breakfast. Oh, yeah. They don't want to eat them more. I mean, shit. That's everybody. But you're right. Kids are just special. Yeah. They don't want to eat, get where you have cereal. Yeah, dude. But we do at home. Now,

we have a little bit of an advantage because we also home school. So we're not like rushed because

“that's what he gets real tough. And most school starts so damn early. They get your kid up and then”

getting them to eat. It's like, I don't want to eat right. But with the little one, because my daughter's

heart, so she's 16. She was a high school. And so we've just what I've done with hers. I've gotten with a high protein yogurt and she'll throw a granola in there. And it's like a compromise, right? But at least she's getting the protein. But it's not a bad compromise though. That's a solid. You get those ones with 15, 20 grams. I get the 20, the 30 gram one. Yeah. Now, it's definitely better than nothing and think on my daughter's like, she's playing sports,

so she's all about it. But like, with the little ones, breakfast is family time. And so it's like, we got the breakfast. We'd have to rush it. We're going to sit together. If I'm not there because I'm at work, my wife does it with them. And, you know, we make sure they get it. But that's the hack. Because you skip breakfast. You're trying to get, you know, you try to get 120 grams of protein. It's real difficult. Which doesn't sound like a ton. But if you miss his breakfast,

now you got what do you have 60 grams for lunch and dinner? I guess. Let's let's be on a school lunch type settings. It's like a sandwich. It's not available. It's like 10 gram protein. Yeah. Yeah. Our next caller is Evan from Indiana. What's up, Evan? Robin. Hey, how's it going? Good. Dude. How are you doing? Doing all right. I'll just get into my question then. So got like a lingering question about nutrition. I have been vegan for six years. And my

question mainly is around like nutrition regarding protein. I guess specifically what I understand to be like complete and incomplete like protein sources from plant-based foods. So, you know, for reference, I'll try to hit 200,000 grams of protein per day. And I'm pretty consistent with that. It's not too big a deal. But while I'm tracking that, you know, for example, if I eat bowl of rice and beans and then protein on top of that, the rice and the beans have protein that counts towards

the total, that kind of thing. And so my question is like, you know, how much does it matter that the protein source that I'm eating has is like a complete protein or not to hit that target. Good question, dude. Yeah. I have some more questions for you. Do you supplement? Do you take any supplements? I take protein powder to help out with that usually like one in the morning. Some of the foods that I make will have like protein powder included in them, both to

complement the amino acid profile, but also just bump the protein of whatever I'm making. Aside from that, I'll take creatine and then just vitamins and stuff. What kind of vitamins you

“taking? Multi-B12 Omega-3 EAs. I think so a little bit. I think as DHA and the other one.”

Okay, good. Good. Good. So, and you said you're in about 210 grams of total protein a day and how much you weigh? Right now I'm about 1.92. Okay. So protein quality matters more when you're low. When the protein is below a certain threshold, you're probably beyond that threshold. So you're okay. In other words, the total amino acids you're consuming are okay. Now you could try getting up to 230, 240 grams of protein to see if you notice a difference. But if the protein is high, then what we

start to see with protein quality is it doesn't make that big of a difference anymore. Now if your

intake of vegan proteins because they tend to come along with fiber and other things and just quantity is sometimes people see gastric distress. But if your digestion's okay, then you're probably okay. And you could try bumping it to see if you notice a difference. And what you'll notice is like more strength better recovery type of deal. But I do have some other questions around diet.

“If that's okay. Sure. Okay. What's the reason for going vegan? Is this a moral thing for you?”

Like because you don't want animals to be hurt type of deal or yeah, basically. Okay. That's good. That's

fine. Totally fine. If you were doing it for health, if you like hey, I want to do for health or whatever, then we would talk a little bit about the value of eating meat. So meat is off the table for you. What about eggs or eggs off the table? Off the table is strictly vegan. Strickly. Okay. We're fine then. You could bump your protein and I would, I don't know how many grams of creatine do you take a five or what's taking ten, but when I did that in one dose, I noticed. Yeah,

I jumped it down to five. I would take 15 grams of creatine a day, but I'd take five three with breakfast, five with lunch, five with dinner, and then if it's yeah, my vegan clients got remarkable benefits from taking 10 to 15 grams of creatine, but you got to divide it up all at once and you'll get gastric distress. Okay. People. If you're hitting that number with EAA's, you're going to be, he's going to be fine. Yeah. Yeah. Yeah. So if you're not consistently

taking EAA's, consistently take EAA's with your meals, you can try that and that'll help. Yeah,

some capsules like key on makes a really good essential amino acid supplement, the fossil vegan,

and what you would do is you would add like five capsules per meal, which essentially boosts the with what they would label as the protein, you know, quality, essentially. And you could try that as well if had, you know, clients do that, who are vegan, who also got good results from that. What are your total calories at? Right now, I'm sitting around 3400. Wow. Oh, yeah, you're doing good. You're doing all right. And how's your strength training? It's gone pretty good. I've been doing

the 15 advanced just starting another round of that after taking a week off. That's kind of perfect.

“After finishing the last, and it's been going great. I think it started.”

I've tracked on and off just because of consistency and life and all that stuff for the past few years. And I started, I think around 2700 just because that's been a starting point for me in the past. And I went to 3100 and then sitting at 3400 for, I don't know, probably good six weeks now. That's great. And then you get, you have things like iron tested. Just yeah. Yeah. Yeah, good books. I'll get beautiful. And then with your B vitamins, something you might want to try or methylated B vitamins. Okay.

Sometimes, sometimes people in general do better with the methylated versions of brand that carries that. I mean, I don't know a good brand. I mean, you could just look it up. You just look at methylated B, you know, complex. I had a vegan client once where we were kind of had low energy, but everything helps look good. Couldn't really figure it out. She was taking B vitamins. We switched to methylated B, it was like a light switch. So just something you can experiment with. They're inexpensive. If you're already

taking B vitamins, you could just go methylated. Okay. If you notice a difference. But otherwise, you're doing everything great, dude. Yeah. How long have you been following mass programs? Have you been doing them for a while or just get started on them? Often on for most of the time that I've been

“consistently strength training. I did anabolic back. And I think 23. And then, you know, we had our”

son in early 24. So it's been hard to be consistent with that, which is what's nice bit about the 15 program. Cool. Cool. Yeah. You know, otherwise, you're doing good, bro. Yeah. Doing real good. Well, cool. I appreciate it. I don't have any. Can I send you a program? You're following 15. Do you have the other 15 other version? No, just the advanced, the regular like 15 and 15. What do you want? You want 15 power left? We have 15 performance. I saw actually, I didn't, I was thinking about like,

you know, something related to symmetry. And I went on your website and saw that there's a 15 symmetry. Well, we'll send it over you got it. Oh, well, cool. Appreciate it. Yeah. You got it, man. Thanks. Awesome. Thanks, guys. You're an easy man. I had a client once. We're doing good, dude. Yeah. Yeah. So my vegan clients were, we're challenging because of, and he's doing it. But it was challenging and enough protein without getting so much other stuff. Yeah. And then we would supplement.

Yeah. He's definitely supplemented. So all my, yeah. Because nutrient efficiency is going to be higher and when you have comparable balance diets in vegan diets. So we would do multi-biodemen and

beca. And I had this one woman and I'll never forget. And it's only one because I had other vegan clients.

I'll never forget. We did everything, bro. We did everything. We had the supplements. She was taking the

creatine. She was sitting protein, using protein powder. And she just had this lingering like low energy. She had these kind of symptoms that looked like nutrient, it couldn't figure it out. And convince, finally, you just give me an functional medicine practitioner, convince her to eat eggs.

“And it was like, yeah. You think? I think it was, it had to be the co-lean or something.”

And this is my guess. And I've heard of other cases like this from functional medicine

practitioners where they're like, look, I've had some vegan clients. Well, we had to sit down and say, you got to throw in. Yeah, some meat. Eggs is usually like a gateway. Bro, it was, it was like night and day. She started eating eggs. And it was like, I gave her steroids. It was like, oh my god,

I feel so good. I'm like, and the conversation, the conversation was like this because she was very much

about animal welfare, which that's the only vegans that stick to it by the way. And I said to her,

“I said, look, I know this is really important to you. I said, but the animal, you have to”

place at the top because otherwise you're, you're not able to, to be a good in this world, is you. And so she gave in eight semags. And it was like a light bulb went off. And she just, she felt so much better. It was only one, only one client that ever happened with. Look, if you like my impump can find us on Instagram, my impump media. Thank you for listening to my impump.

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