2836: 1 Hour of Strength Training Per Week Adds 13 YEARS to Your Life

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That's it, joy of rest of the show. Do you want to live 13 years longer? Under the words, extend your life expectancy by 13 years. 17% is what it looks like for most people. All you got to do is this one thing, one hour a week.

That's what the data shows. Where did you get that number? 13 years. So there's all these stuff, I'll tell you. So there's all these guys to get the gas with this thing is.

It's one hour, you just do it one hour a week. I live 13 years longer. Resistance training. Thank you, Doug. Oh, that's a layup.

Oh, it never gets.

“I think you're going to do something more rigid.”

So that would be something odd. I thought it was going to be like sauna use or something like that. Or like hugs or something. Yeah. No, it's what's what this was so cool about.

It's okay, so there was one study in particular that pointed to or a review of studies that pointed to 17% increase in longevity. So 17% in longevity, the average life expectancy for Americans. So this is both men and women, the average is 79 years.

So 17% of 79 adds 13 years to your life. So of course, this number can be different from person to person. But what you find in the data, when you look at all the data, it's actually one of the greatest returns on investment for longevity is strength training.

What do I mean by that? Do you do very little to get like, what can you do for an hour a week? Yeah. That will have 13 years to your life. Yeah.

I can't believe anything else. There's pretty much nothing else. Don't you love to see? The coolest thing is craft out.

I'd like to see where it, where it kind of tops off,

and then actually starts to come down the other direction. So one day a week gives you the biggest, in terms of percentage boost. Yeah. Then you get more of a boost at two, three days a week. It starts to flatten out.

So for longevity at least, right? Yeah, yeah, yeah. For longevity. Right, right. And I think we're not talking about having the bad as physique,

aesthetic, or the most athletic performance, right?

“But for long, I mean, that's why it's an interesting conversation,”

because although many of us are motivated initially to get to the gym

because of the way we look, and we're insecure, and all these things.

Once we kind of solve that, you lose the way your health, your kind of fit. Almost everybody inevitably starts to move to the longevity. Would you say that? Once you evolve past body image stuff.

I hope so, way, way over, way, you fix that, right? You get that all handled. Then I would argue that the next level or evolution to your training journey, is now like, okay, I'm pretty strong. I took care of that body fat doctor told me about.

Now it's just long, longevity. Like how well can I stay in this game? And what we're finding in the studies is that muscle and strength is much closer

connected to longevity than body fat.

In fact, the body fat correlation or the obesity correlation to poor longevity metrics or high mortality, don't get me wrong. There are issues with having excessive body fat, but a lot of it may have to do with the fact that you're not strong, and that you don't have muscle.

“Remember that study years ago, where they did a scan,”

there used to be this belief that it would be for obese. You carried more muscle because you think you're carrying weight, so therefore the resistance of the weight should stimulate a muscle response. Not true, not true because obesity in modern world is in activity, whereas if you took a bunch of people who strength trained,

and you had a guy at 17% body fat versus a guy at 9%. The guy at 72% is going to have more muscle. When you look at what obesity looks like in modern societies, it's connected to really low activity, and what they found in these scans were sarcopeneas, really high.

They have low muscle mass, worse when it is connected to obesity. So, muscle is like the longevity measure, even better longevity measure is strength. Muscle is a good measure because it's like a proxy for strength, but really it strength is one of the best things that you could test to see.

A lot of it's interesting if you pit them together like the morbidly obese, and then the very fragile and low muscle mass person too. Like a lot of the similar problems, so the sarcopeneas, you're going to have the fragility, you have pain, arthritis, like all those factors are going to play very similar.

Totally, and then when you look at like to your point out how much strength trained do I need to have, I'll see if I can explain this in a way that makes sense. If you could imagine your ultimate muscle building potential, like your natural muscle building potential, meaning like perfect diet, good sleep,

I'm healthy, like how far can I get in terms of muscle on my body naturally? You could get about 85% of the way there with two days a week.

“That's what the data shows about two days a week.”

Three days a week, you're getting close to 90%, each additional day is smaller and smaller returns. One day a week, one day a week, it's a close to like 70% of your potential. Yeah, and most people don't want to get anywhere near, they're crazy potential. They just want to be strong, fit and healthy. This is how effective strength training is at low doses, which is wild.

I mean, again, healthy eating very strongly connected to longevity. Can you eat healthy one hour a week and get 13 more years in your life? No, cardio also, cardiovascular training, connected to longevity. Can you do one hour a week of cardiovascular activity in that 13 years of life? No, can you do anything?

One hour a week and add 17% longevity, like strength training. To my knowledge, we have yet to find anything that has this kind of a return on investment. So it's just wild. So let's, let's, let's build this right now. From where we're currently at each of us, because we've, we've reached a level of of strength and muscle

that any more of it is not serving as long-gevity while it's can we agree? Oh, yeah, I'm passed. Okay, so we all. So okay, we all agree on that. Okay, so from that point, if at this moment in our lives, we all agreed,

I'm going to put together the best minimalist routine for longevity and health right now.

One to two days a week of a full body routine.

One to two days of 20 minute sauna sessions, 10,000 steps a day, one of those days, I do some form of 12 minute hit cardio. Are you putting together the perfect perfect, the perfect, I'm talking about the perfect longevity.

“You got it, right, would you think it's pretty good?”

Yeah, express your cardiovascular opportunity. Right, just just something, just something. One day we express his act, so I don't lose that, right? Most of it is when you move faster, through walk, walking, 10,000 steps. Yeah, only one to two days lifting full body, and then two days of sauna.

Yeah, and I'm like, I mean, I add some mobility, yoga practice, and they're sure. Yeah, sure, sure. Yeah, sure.

You can even take the sauna out of it, and you'd be fine.

Yeah, you'd be totally fine. Oh, you really, even with all the crazy benefits that have come out with with sauna use. I mean, in addition to everything else that you're doing, I don't know how much of a return it would give you on that time. Oh, you think so?

It would give you some return. It would give you some return, but it's inaccessibility, which is a challenge. It's like, let people in the back. It's like, if we were to wrinkle something, I'm selfishly thinking about myself. I know.

Yeah, I was with you on that, because I'd be like, on the weekend, it'd be perfect, because you do two days, like, during the week, and then it's like, that's sort of like an exercise simulator with low intensity. Yeah, it is.

“I also think that for at least for me, because I want, I think there's a lot more to the”

sauna than even what the research is pointing to for us in just in general, people. You know, my phone can't go in there, and I'm completely silent for 20 minutes. And so I think there's a lot of, a lot of power and value to that. Not to mention, we know all the health benefits that it simulates almost like working out to the body and the, your bodies having to regulate temperature and we understand, that's

we understand. Really good for vascular health. Right. So we understand the physiological health already, I think every famous one, three into the bus by saying to you stretched in the sauna before?

Yeah, that's great, bro. I don't know why that threw me on the back of the, I don't know, you told me not to make you confidence. I wear underwear. No, stretching for people who are tight, like me, you want to get more range of

motion, sauna stretching is cool, just because of, you know, it's one of your more valuable dampens to CNS, and you can get in a range of motion that fast, yeah, you normally, yeah, I do too, but back to the, back to this strength training, there's more I want to add to this because when you look at life expectancy, so average in the

“U.S. to 79 years, okay, and I think the average person, if they don't really deeply think”

about it, I think what we assume is you just live until you're 79 and then something happens. I mean, I think it's a good tactic, cancer kills you, something like that.

But the reality is, the last 10 years and definitely last five years of that person's life

are miserable, usually, yeah, the average person that dies at that life expectancy of 79, by the time they're 75, 74, many people by the time they're 70, you see this rapid decline in health, rapid decline in your ability to do things by yourself, your independence, this dramatic increase in pharmaceutical drug dependence, and it's usually not the first heart attack.

It's the second or third that take you out, so it's the last, you know, 10, but usually that's five years, thanks Doug, the last five years really, really, more, what are you going to do? That's the first time producing it, the last five years sucks, okay, really bad. Yeah.

If you strengthen, if you strengthen, and you're, because one of the reasons why strengthening adds so much longevity, yes, it's good for preventing diabetes, yes, it's good for overall cardiovascular health, density, it's good for lots of the things that we know about that we talk about when it comes to getting older and things you got, you know, it's anti-cancer, building muscle, super anti-cancer, like we know all that stuff, so that's yes, but here's

the big one, a lot of people think about, you're mobile, you're not fragile, body, that's right, and you don't break, so when you're, you're living in additional 13 years, you don't just live longer, you have more time, even in that period of time, which is quality, yeah, because you find me at, you know, a 90 year old who's been consistently strengthening for an hour a week, one hour a week consistently, and I'll show you someone that's most likely

independent and most likely not someone who just was going to fall and break something, and I know this because I train people, I had clients like, oh, that was a, you know,

was, uh, was putting, put in one foot, yeah, one foot in the pond, and, you know, I knocked

“it down for a day, went and saw the doctor and said like that, she had this, you know,”

massive bruise on her hip, but he's like, I tell you what, thank God for all your strength, training and stuff like that, you know, as you probably would have broke a hip, so when your age normally goes down like that, I mean, she slammed herself into a brick fireplace, so it was like she landed on some cart, it was about she was outside near her fire pit, landed on it, and it enough to bruise her really bad, but nothing broke, nothing cracked,

and, and was back at it the next day, um, really moving around doing her thing. You know, it's interesting too about the stat, uh, I'd say the last, the last 10 years of

my career, I had it, for people who are from a, had a studio, uh, up here in the Bay Area,

a small wellness studio, you know, personal training, correctional exercise, warm on there, well, that stuff, right? Um, and I had a client base that had worked with me for a long time. I got to say the average client would, was with me low less than six years, but I had people that were in me for 12, 13 years. Majority of my clients, and now a lot of my clients were also in what would be considered advanced age, so over 50% of my clients were over the age of

55, and a good quarter of my clients were over 65, I had a decent amount of clients that were over 65, because within that career, I started training doctors, they started sending me patients, and a, a lot of their patients were older. So these people would just show up, and I love training people, and that age range, it was a lot of fun. Most of my clients worked out when me once a week. Yeah. Most of the, the, these are, these are considered, they were consistent. Yeah.

They showed up, and they strengthened me once once a week, and they did no additional strength training. They did nothing else for strength training. Now, they, they tried to maintain activity outside of what we did, most of it was walking, or gardening, and stuff like that, but a small percentage of my clients saw me twice a week. Most saw me once a week, and it wasn't custom money. It wasn't because they didn't have the time. These were people had a lot of time.

They many of them were affluent, where I was located was an affluent area. It was because we got great results once a week. Everybody got great strength and felt good, and we saw great improvements. Yeah. It was like, why do we got to do any more? And so I just want to communicate this to people. It's like, you don't need a lot, everybody, to get these great returns. Well, especially when we talk about the health and longevity side. Yeah. I think the fitness base tends to focus a lot

“big strings on the aesthetics and the performance stuff, because that's what is sexy. That's what”

sells. But when you think, and that's why I wanted to build the hypothetical perfect longevity program for one of us. And when you think about that, it doesn't look like. I mean, I guess the other way to do it, then how I described it instead of one day a week of strength training, it would be just one or two exercises every day. Yeah. If you're somebody who loves to get up and to do a lift, yeah, do a lift or do some sort of resistance training, and you don't want to only do one day a week.

Then I would just divide that up over five days. So you have one or two things to do every single day or like the grade eight was designed like something like that. I mean, that's really, that's like an ultimate longevity type of program. It's a grade eight, or you put those exercises in one to two days,

and you do that with some walking and other activities. Now here's what you see with all exercise,

including strength training, is you get this, you shape curve of benefit when it comes to longevity, where you get a lot of benefit with thumb, and the more you do, the less of the benefit you get, and if you keep going and you start to reduce longevity. So like your question. Yeah. Like, you know, I, for sure, and beyond longevity, I've sacrificed longevity in the pursuit of trying to build muscle, and another problem with that, and I talk about this on the show, so people know,

but the issue with that is the fitness industry, especially on social media, the people who get all the attention are people like me, or at least people that obsess about it. Okay. So, and they communicate it from that. So they're all, they're showing pictures themselves, and they're super jacked, and you're getting this information from them, and what you're getting is information that is not, not healthy. It's actually, it's now not healthy at that point. Yeah.

So, and I want people to know that because sometimes when I talk about muscle and longevity, people will be like, yeah, what about a power lifter, or a body, but they went too far. Yeah. They went way too far. Well, at that point here, your performance, you're out here in athlete. I mean, I mean, I know everybody gets all up in arms when you call a bodybuilder in athlete, you know, but, no, it's the extreme. Yeah, exactly. I mean, but I ever tell you guys when I went to the

“Arnold Classic, I think it was like 15 years ago, Jack Lillane got like a lifetime achievement award,”

and I want to say he was in his 80s. I think he was in his mid 80s, and he gets on stage, and standing ovation, and everybody's clapping, and we wouldn't stop. Like he was just waiting

He gets down on the floor, such as him push-ups. One arm push-ups. Yeah, literally does he want

to change? And how old was he at that time? 80s. It was in his 80s. So he gets down, and then, of course, the whole place just went slow. Yeah, sure. Yeah, that guy's a great example of what can be accomplished with the right, you know, application of extra. He, he did extreme stuff in his, and as you, funny, I see in his youth, he set the world record and push-ups and pull-ups, I think, at 55. Yeah, I think it was maybe looked at up to his record tone about with his teeth, like through the,

he's got a chance for records, right? At 70. Yeah, at 70. So he's 70 years old. He pulled 10 rowboats with seven people each in there. He's 70 people. Yeah. He pulled it with his teeth with his hands

“and feet handcuffed or shackled. That's how I thought. Yeah. And he went from the short to, uh,”

Alcatraz. Wow. Yeah. Yeah. Oh, 42. Sorry. 42. He did. Is that a picture of what he saw like?

Yeah, dude. I don't know. He's like, yes. Yeah, bro. And then in 1959, oh, see, I knew it. So later on, he's older, but Louis is 56, in 1956, sorry, 52 years old. He did a thousand, 33 push-ups, dude. Okay. In 23 minutes. How did you do that? Look up his, uh, his swimming, uh, when he, when he was 70. No, that one he did in 1955. Uh, but I know when he was 70, he did some crazy one. Uh, it was either 60 or 70, but it's like insane. Uh, he was channeled.

No, not the English channel. Well, it was, it was to Alcatraz at seven years old or something like that. 60 handcuffed. There's where he was. He said, it's okay. We did an age 60. At 60 handcuffed and shackled about 20,000 pound boat. Wow. That's stupid. That's just a random feat, too.

I bet you I can tell this boat with my hands and that's right. Well, that's so dangerous, dude.

Yeah. That's so well. I see you drinking the ketone. I can't have it. You got me on the kick

“car. So what do you like? So what do you guys like about them? Is it what I talk about?”

I like the caffeine free. Okay. Because I'm already drinking my caffeine already. And so that I like that I can do whenever we have these days where we have lots of podcasts to do and meetings and other stuff going on. Is because I shut my caffeine down as early as possible. So I've been down in my caffeine for, I don't know half hour or what about that. It's only 11. Because it affects your sleep. Yeah. So

if the earlier I've, I've learned the earlier I can get done with my caffeine, the less it affects my my sleep at night, which by the way, yesterday I was at 90 last night. I was at 84. Still have yet to get the 90 tonight. I haven't backed it back 90s is like what I'm chasing right now. But still a 90 and then an 84 has been saw at one of those keys. I think is the, this coffee late earlier done, which then allows me to do something like this as I get closer to noon or after

noon. And then it makes me just feel sharper. Yeah. We're doing podcasts. Yeah. Yeah. It's almost like, it gives me that, that energy for my brain, but not that it's CNS effect. So it doesn't affect

“me like how you get to drink and go to bed. Yeah. You drink a red before bed. Yeah. That's what's cool”

about it. It makes, it gives me energy, makes me sharp for what we got going on. Yeah. So I noticed you and Doug are the most consistent now with them. Doug, are you doing more than one a day? Uh, no typically one. Okay. Usually in the afternoon, after lunch, if I'm feeling a little bit tired, I'll take one and it seems to like give me a nice little shot. That's yeah. That's something the same way. Right about now. Right, but between now and like one is when I, I'll probably

tell you, but I haven't done, I haven't deviled up like you. You've done more than one of the morning, one in the afternoon, and then sometimes I'll do it again later after noon. So I could do up to three. I'll do three, but you guys know I'm obsessive. And there's nothing in here that they're negative effects from having to. No, no, it's just ketones. Just calories in it. Just ketones have calories. Not a ton. That was, I don't know, it was the 60 calories. Yeah, 70 calories. Yeah,

dude. And not just that you have it. Are you not on them or not? I do it as frequently as I used to do like a five hour energy shots like I would not the same. It's not the same. It's better because it's more cognitive boost and in like out of place, not like I don't feel like jittery, you know, as a result of that. But like to me, it's very irregular. Like I'll do it when I just feel like, you know, I need something. So does look up ketone, yeah, ketogenic diet and brain injury

because I wonder what's talking to Justin. Sorry, I knew you'd do it. No, no, because, you know what? It's fine. No, it's not because you do it. It's because I know that there's, okay, so check this out. Ketogenic diet is emerging as a potential therapeutic intervention for traumatic brain injury by providing alternative energy source when the brain glucose metabolism is impaired. I wonder, so it reduces neuroinflammation. I oxidative stress and neurodept. I wonder if you took an

ketogenic. Yeah. But then in there. No, you can't. I'm sure you get an idea. Yeah.

That's actually, or like before you go play a sport, that's actually really interesting. Boxing is, I mean, this happens all the time. It's a ball where the guy gets knocked out and

“he's got to go off the field. Why wouldn't you give him something like that? I think you would,”

I think he would be even smarter to do it before you play. Well, of course, it's already running. You got the energy if you don't get hit, but it's because it's going to give you energy for performance. Yeah. But like boxing, football, I think it would be a great problem. Smart thing to do. Yeah. Well, even just anything to lower inflammation to brain. Yeah. I'm interested in that to begin with. So, yeah. It's shame on me for not like

incorporating it in a bunch. I've been trying everything else. You know, so I've just laid to the

party. Hey, we gotta talk about, uh, what is her position? Christy Neum. No. No. Well, yeah. I was so confused by that. She was the director of the Department of Health of Homeland Security, right? I believe so. Yeah. Okay. Did you see what happened with me? You sent it. You sent it over on a group red last night, right? Right. You see what I know. No, I'm so confused by this. Well, this is the most, this is the most, I can't even imagine the embarrassment. Yeah,

it just kind of reminds me of what the movie Black Sheep. Where did you send that? So, listen. So, she was, she was the Department of, she was the DHS secretary. Okay. Where her husband, all these images and stuff came out. It was leaked that her husband

was in, that she was in these chats and stuff with, like, in the fetish world. Yeah. Where he

wears big fake boobs. Yeah, movies. Look at the picture of him, bro. Yeah. He's got like, like, Dully Parton says. Yeah, I did, and this is weird. Like, world, this fetish world, where I guess they get off on wearing big fake, you know, and, and talking to each other, balloons or something. How did, does that, does that come up after you've been married for a long time? Or do you think that she knew about it? Or do you disclose that in the early dating years?

I just, she didn't know about it. Well, what's she claimed? Oh, she claims she hasn't even yet. No. Yeah. Yeah. Yeah. Yeah. Yeah. It's completely signed under. I know, right? Well, bro, listen. He's got videos of himself. Yeah, but he did it under a suit in them. So under a fake name. Okay. And I don't know how it got leaked. I'm sure it's let me out of them. Yeah, some of you out of them. I'm sure it was like some black man or something like that. Yeah,

for sure. Like, bro, everything on the internet is out there, dude. People are freaks anyway. Like,

“you know, it's like everybody's got some weird things. So here's the thing, dude. Imagine if you found out”

your husband like, like, like, that sucks. Don't they have kids? Yeah, they got kids and all that. I mean, like, that's like, there's, that's like another different level of devastation. Like your husband, wait, did you cheat on me? No, no, but let me show you what he did. He was that's the last word. I don't know, but you know, all these dudes pretending they got big boobies, like, yeah, I don't get the thing. Yeah. Okay. Yeah, yeah, yeah, yeah. This is the right hand. Look at your Jacks. Look at my Jacks. What? What?

Cool. I mean, what do you like the sleeper? What are your guests as though? Like, something that for somebody like that is, did something happen to him as a child that made him traumatized like that? Or is he into pornography that's really weird and goes down that rabbit hole, or you find weird fetish type stuff? Like, what, who wakes up and just decides they're into that thing? I don't know, I don't, you know? I don't know. And then, how do you, how do you marry someone that like has like a,

like a such a weird fetish like that and not know? Well, you know, people do a lot of things in the double life, you know, that they don't find about, I mean, I've heard about serial killer. That's the crazy part where people find out their spouse was a serial killer. Uh, yeah, that's crazy. And they're all like on the surface, like great community. Yeah. Yeah. Yeah. Look at picture purposes. Yeah. I'm like, I'm not, I'm not. Yeah. That's enough. I don't want to see you more, dude. Why? I mean, she being

questioned about all of it. Is it, is it falling? No, it's just embarrassing. Did it all just come out? Yeah. It's all, this is all new. Yeah, dude. I, I would tell you, I'll say this Adam. You don't know. Yeah. All the stuff you said, what happened or why, but there is lots of data that shows that pornography, it, it, it totally leads to more and more, I'm sure, I'm sure that tip them into different categories. It definitely leads to more, like, more, more, we consider extreme or dysfunctional,

you know, I guess you would label it sexual desire. Definitely. For sure. Yeah. In fact, I don't,

“you know, you look, I mean, you need to look at studies. You could just look at the, how, how,”

the difference in popular pornography, they've, they've, they've done studies on this over the last 20 years.

responses where you say, you, you'd start with this drug and then you got to move to some stronger type of deal. So I, I wonder. Anyway, I feel like terrible. Imagine finding that out. Yeah. Like what? I feel like I'm the four very confused, most likely to have something like that. You're so quiet and private about some of the things like he's the most likely to have like a double life. Yeah, I'm so proud of you. I would dug the pipe, I would leave that pipe.

You never know. Yeah. I'm just like, like, one day we'll find some crazy words.

That was doing what? Well, it's, Doug would be, here's my closet oops, don't mind those titties. Hey, what's that with that sport where people ride fake horses? Like, oh, yeah.

“Doug has that inside. That's why you didn't, that's why you said I had to have horses in the”

area. Yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah. That's how I know how to skip. Yeah, yeah, yeah, yeah, that's good. Do you practice jumping all the time? What are you doing? So, hey, did you guys see our, uh, did you guys see our April fools ad with, uh, element? Yeah, I do. Did you see it? You know, it's so funny. I forgot we did that. So you thought it was real? Yeah, I was like,

Pete Clemens, I've never seen a Pete Clemens before.

Yeah, they put on the crowd. Totally went over my head that we did that. I forgot what today was.

And I was just like, oh, that's what that is. I was like, I already see tons of people. They did a good job though. They used like, uh, Huberman, uh, yeah, a lot of credible people that were like pumping it. It's, uh, element is such a hack for, uh, worked out, uh, fluid intake. It's such a hack. Of course, you get the electrolytes, but you know what it does. And I'm noticing this now with people.

It makes them dream more water. They just, because it tastes good. So you're getting the electrolytes. We actually drinking way more water hydrogens. What a hack dude. I wish I, if I was, as a trainer, I would have totally used this one. My clients because it would have made him drink more water on top of the fact that you get the electrolytes. Yeah. You know what, uh,

“I, I think I've talked about this before, um, it's mandatory that I use it if I get in the hot”

tub or sauna. Oh, yeah, you better. If I don't, you're dizzy. I get a massive head post headache. Like, you know, it won't hit me while I'm in it. While I'm in it, I'm fine sweating. Do my thing. And then as soon as I come out, like, maybe a half hour old, I get this throbbing terrible headache. If I forget to do element before I go in. It's light clockwork every single time. Yeah. Is it, uh, is that like just, uh, like, to do different people process it and lose sodium

at faster rates and like, so because I don't, I don't hear that from other people that, that, that they have as big of a problem. I know some people can relate to it and they're like, oh, yeah, no, I've, I've had that before. Yeah. If I'm in the sauna too long or whatever like that, where I'm, mine, I'm like clockwork. I can be just in my jacuzzi. I don't even have to be in a crazy sauna. I do my jacuzzi. That's a crazy workout for me if I sweat a ton as well. I have that same

response or I get a fat headache. Yeah, there's a, there's a difference, but I'm always going to look

at up with the differences in salt, um, and maybe salt in, in people sweat or something like that, sodium people sweat. It's different from person or person. Yeah. So some people definitely sweat more salt out. Yeah. The other people. Which would also lead me to believe why there's, there's people in this face that try and shit on electrolyte supplements is like, you're like, oh, the waste of money trash, you don't do it with that, but I would think that there's some

people that make a huge difference. Look at this. It's a huge difference between individuals. Sometimes up to 10 fold. Oh, well. Okay. Now that makes sense. There you go. Wow. Confirmation. Scroll down more dug. Individual differences. Some people are naturally salty sweaters. Losing more. Just walk it. Salt Lake. Yeah. I feel like you'd be a salty smell.

“I'm very salty. Yeah. I think all of us in here. I mean, that makes sense, though, to me now. Why”

that is something that dramatically affects me consistently to the point where like, so we have, we have, we have a refrigerator that we keep outside. I keep most of my elements stocked in there for this. When you go in, so that when I go in the jacuzzi, just I grow, I have built this routine. Come out, go straight over there, grab it, put it next to me, and then it's why I'm sitting in the hot tub. I drink it. And guarantees I don't get a headache. If I don't do it, it's 90% of the time.

I will get a headache. And it's just how bad is the headache. There's so many hacks like that. I get mad because like going back to athletics and like performing sports. Like going to have that on hand or like hydrate ahead of time and make sure like I had adequate amounts of sodium. And then also too like mid game. Like if I would have had like ice water available, I just stick my hands in the ice water. Oh, yeah, just weighted. Like ice water got that. I recover so quickly by doing

mounting with them. Yes, I've been doing that quite a bit and I'm like, it trips me out because I am very much dependent on heat, like my core temperature when it's up like the fatigue, it just

No, but hot really affects me. I'm the opposite. Like cold. I'm like a chihuahua, but you put me on

the sun and I'm just cool. Yeah, I'm like, Justin, I'm I'm definitely. You get overheated. I never

“thought about that with your with your hands, but I could imagine that work. We guys remember that crazy.”

Remember that one study they did? I know where they did the. That sort of inspired it. Yeah, and I was like, people did it with somebody. So what do you do? So I'm assuming you're doing this because you're outside digging right now. Yeah, yeah. Are you just getting cold like ice buckets? Yeah, just I have these bowls with ice water in it. And I'll sit there and I'm like drinking water, elements here, whatever it is. And I'm putting my hands in these cold like bowls. And I'm

just, you know, soaking them. It takes about like, you know, two minutes or so. And I'm just like, ah, then my whole core temperature drops. And then you had to put it right back at it. Yeah. That's so I bet that works so good. I could see that work. So I think I could see that work. It's wild. Yeah. Like I would, I don't know, like I said, it makes me mad because I wish out of like experiment and more with that stuff. Remember, you know, you tell about like a performance, so that I don't

“know if I shared this with you guys or stop me if I shared it on the podcast already. But there is a”

clear difference in my performance when I see my sleep score, of course, between 60 and 90. Yeah. Yeah. Like I've said that, but for sure. I've connected the dots now to like what a difference in the work of the light work. It's it seems so obvious, right? Because I know you're like, I've got a 10% stronger. 10% whatever I'm lifting. Yeah. It looks like 20 pounds sometimes. It's it. It's not in day difference. I mean, the difference between like, so I got an 80 to four last night,

the difference between the 84 to 90, not a big difference. Even like I'd say 80 to 90, not a big difference. But low 70s or in the 60s compared to a 90. Oh, yeah. It's like huge difference. Last night, I don't have the greatest sleep because my three-year-old was in bed with us because she had a tough time going to sleep. And all night, she was so antsy and she was kicking and moving and whatever. And I know what happened. We had ice cream last night and I got gummy bears.

“Oh. Red dye. She had red dye. Remember I told you guys how should we act to red dye?”

That's right. And my wife's like, did she have red dye? And I'm like, no, I took the red ones out. I didn't take the orange ones out. The orange ones oftentimes will have red dye in them. I mean, red dye and and/or sugar before. But this is not sugar. There's just like distinct response to gets where she's like rest poor kid. She's a hyperactive but tired.

We always, we notice a huge difference in Max. If we let him have it like a treat like that,

like after dinner, after treat dinner is always impact his sleep afterwards. No matter how good of the treat, I try and make it. If it's if he gives sugar or post big difference. I think sugar and tech the way it affects children. Tech is crazy. I told you guys about it. I told you guys about it really is right. His my niece plays Fortnite. And he watched her play and he said, can I try it? And we're like, all right, let's put it on the living room TV. So we moved the

system out, put it on. And I let him play for 15 minutes. He's not coming back. Listen, I gave him a, I did everything. Like I gave him the whole like, okay, three more minutes, buddy. Yeah. One more minute so that they're not they're anticipating. It's like a good way to get your kid not to freak out. When you take him off something, didn't matter. I took him off, bro. He threw a tantrum. Yeah. And Jessica, I looked at each other for a little bit. And we're like, just this. This is just

confirming why we don't have this. Yeah. Yeah. Yeah. Yeah. Well, was it the big, the big lawsuit just went through. Yeah. Well, they showed that there was a, that they made him a dick thing on purpose. Yeah. You didn't see that? I did. I talked about it on the show. Yeah. It was, uh, was it matter that that suit? I talked about it on the show. Yeah. I got mad. I got sued that they, they, they were using addictive stuff to dick shows. Yeah. To make it make it a bit. So what'll be interesting

if that is at the first domino to fall because gaming has been doing that forever. We'll do

just lose 80 million because of his efforts into the metaverse and just the shadow. Yeah. Oh,

did they fully shut the metaverse? Yeah. This can't fill the, what a bunch of blows. Hey, listen. Hey, listen. Since you went that direct. Yes. I'm listening to this interview right now with Diary of the CEO. Um, we've got this crap for a credit the name. I don't know, but it's one of the more recent ones on AI. And she's like a big whistleblower. She's interviewed like over 300 of the biggest tech and tech names that were with open AI and worked with, uh,

everybody. Right. And, uh, she's sharing a lot of the behind-the-scenes stuff that I was unfamiliar with with Sam Altman and, and, and Elon and all the falling out and how that all happened and stuff. But her big claim is that so much of this AI stuff is propped up and bullshit. Like, like, like a bubble. Well, no, yeah. And not only that, but sold to us that it's way more effective and better than what it really is. How so. So in it, so when you, like, for example, because we're all

guilty of like, bro, check out this thing. It's like a company that whatever they're developing has to

inputs and data and stuff that it has to form whatever currently exists. Yes, what already currently

“exists in a very narrow scope. It's really good at this whole thing. It's not like this”

conscious thing that is figuring it's like, it's not what you think it is. And we've been, and they're all like better processing. And it's in their best interest of all these AI companies that are building

this to build up this huge narrative of how powerful and how great it is to sell like that,

because they're getting billions of dollars of funding. And a lot of it is just a bunch of smoke and mirrors. It is not as amazing as we're all being told it is. And it's like, well, that's good. That's comforting because I just sent a link to Doug. I want you guys to watch this. That's the word of the multi-box. Let's see. Yeah. It's Karen. What's her name? Karen Howell. Karen Howell. Okay. Doug, I just sent you a link in our group thread. If you could pull it up

and you might need to hit mute and hit play on the video. And I just want you guys to see how they're using AI robots in war. Okay. And I'm going to, okay. Look at this video. There's the AI dog

“with the machine gun on it. Oh, just taking people out and they're following him. So that's actually”

happening. So it goes ahead of the soldiers and yeah, takes out bad guys. And there's a guy

running and there's a drone. I mean, they've done this before with these little like track robots that they would follow. Look at that. Look how it goes in by itself. Yeah. Yeah, dude. That sucks. Yeah. What are we doing? That's getting there. I don't, you know, do you guys think they haven't seen Terminator? Like is this something we've been watching? Like no. Well, yeah. Because here's a deal. Yeah. But this isn't, so this is, this is more robotics and engineering than that is AI right there.

That is AI. That's not AI, right? Yes. Let's see. This is what you're being, so you're getting closed on that this is all, those are using AI technology. Yeah. Let's see. Again, that's all jargon to get you to believe that this is big AI thing that's happening right now. Nobody's like that's that is programmed. He has programmed this program. It's great programming. We've had that for a very well. It's the most advanced economist. That's right. It's not thinking on its own

and making these rational decisions. It is programmed to do something. And we have, we've had machine guns that have been programmed to do things. Which is advanced. I mean, it's better than it's big. Exactly. It's not, they're not. It's not. And this is what I'm, what I'm trying

“to get there. You need to listen this interview is because a lot of this jargon that we've been told”

is all to make us believe that this is a huge AI movement. And we're all transitioning over to this new world that's happening, much like the metaverse. And it ain't shit. What everybody thinks it is. But there's the other side of it, which is, because I'm sure there probably is a lot of smoke. But there also has already been a lot of layoffs. Sure. Because they we've, the efficiencies. You know, efficiency is going through the roof. That's happened historically forever. Also,

this is due to AI is what I'm saying. Not necessarily due to AI. Again, everyone wants to say name it artificial intelligence. No, it's not artificial intelligence. It's programmers learning to program systems that are more efficient and better. Yeah. This whole idea that this is this, this boogeyman. What about what about? It's a compounded intelligence. What about, yes, what about AI writing code? Like I showed you guys at video the day of Claude, where somebody says,

hey, make me an app that does this. Right. They, they program that, that they're on narrow spot for it, capable to do that. It's, it's ability to go do something else intelligent in another field or world. It comes to the interesting thing is what's blown out of proportion is Agi artificial general intelligence. Yes. Sure. Sure. I could, and that's, and so we're anyway

with that yet. We're not. And it's like this and with a big thing, the big leap that will never

be able to make is the conscious part. There is something that you do before you make a decision all the time that you, your conscious. What's interesting to me is how do you, how do you create a consciousness when we don't even understand whether that's right. We won't be able to. If you don't understand something, how do you make it? Well, you know that they're going to do this and you're the cyborg route. Yep. And they're going to start like because they're that you can only get so far

with machinery. I'm glad you said that. They're going to incorporate more. Yeah, biology. I'm glad you said that, Justin, because our three bio, maybe you could look it up, Doug. Our three bio, let's just look up and see what they're doing right now, or what they're beginning to work on. Because you mentioned cyborgs. So it's kind of, yeah, I see more of that, like, body suits and stuff like that. No, no, no, no, no. A human's in that gives them superpowers. Go to the, go to news, click, go back and

click on news because I want, I want you to see one of these headlines, bro. It's pretty, it's a good time. It doesn't show. All right. Anyway, I'll read you this headline. This was on disclose, TV. R3 bio is working to grow headless human bodies to harvest organs for research. If we can

headless bodyoid for a human being, like, great choice of organs. So you have, like, like, non-sentient.

I guess headless human was flesh bad. That is creepy. Yeah, dude. And then you're like, I need a new, I want to get my, you know, 5th inch of my body just stands up. And then I'll go to your, your clone body. Soon we'll have head transfers. Right around 70, like, I'll take a 25-year-old body. You just transfer, we'll be able to transfer your, well, I mean, listen, let's just go crazy right now. Let's just think about what this looks like. They'll take you, they'll take your DNA and clone you.

Not all of you, but they're going to clone your body. Yeah. So now you're like, I thought ahead. Yeah, because we don't want it to be sent in, right? We just want me. Yeah, man. I'm my skin's a little wrinkly. Can you, uh, can you peel off that skin for me and just replace

my mind? Or, uh, yeah, you know, just a head transfer. I brought my arm. Well, you know that, like,

way back in the day, there was, like, this mad scientist who, who created, like, a double-headed dog, I saw that. They transplanted a head from another dog onto, and connected it, uh, to the vertebrae of this other dog, and it lived for, like, two days. This was a Soviet Union. Yeah, the creepiest thing ever. Again, this is a, this falls into the, like, where are the morals,

“where are the brains? You have to have it. Well, the human race also, this also makes me think too”

that this goes back to what we talk about, how, um, arrogant we are sometimes with, with, like, are not, like, part of the reason why we had to make it headless is because with the brain, it's so complex, and we can't. But also, because I think people are uneasy with it, but you just wait,

you go down that door bombinations, and they'll make a brain make it a problem. Because I want to

replace it. Yeah, I mean, I just, I think again, we, I think we, we, we know a lot, but we know very little, still about the brain and, and all of its functions, its capability, or of how to make one, same thing goes with our gut. And so I write away, I think, when you, you, you try and create that, I think there's something within the gut that we're still unaware of that will completely just make that not well, I mean, again, and back to, like, the meatless meat, right? That whole thing,

if, like, you're making cells that reproduce rapidly, uh, because you have to get a bunch of cells to grow, like, what is that in, what, what other version have we seen? Well, cancer. Yes, and also what's the, uh, what's to stop? Here's why human reason is good, but limited, because we can reason crazy shit, okay? Without a moral framework, without objective morality, we'll do crazy stuff. So like, what if, what if we said, hey, let's make a meat body, and then attach a AI robot head to it,

because we want human-like robot servants, or worse, you know, I want to brothel with, you know, flesh robots, and but it's okay because of robots. So it's totally fine. We're not hurting anybody,

“and it's all good. You don't think that that people are going to try and go in that direction?”

I don't know. I mean, I mean, I mean, I, this is, uh, I'm talking to aliens in their chat. I'm talking to conservative sound, not libertarian sound anymore. So different libertarian sound, it says something. No, no, that would have bothered you. That would have bothered you. It'll sign up. It's making an extra big. Did you guys see the UFO stuff that they're talking about right now? No, but is it related to Bigfoot? Because like, that's romantic, you know?

What's going on with Bigfoot? I, they're sightings like Ohio. Well, they're just testing us right now. Yeah. It's, let's just throw it all out right now. Just see, see, like, the fact that abstines of came out and we didn't even get shipped from that. They're like drops of alien shit. Yeah, drops of Bigfoot shit. Yeah, push it all. Yeah, everything in reality is fake. Yeah, do there's a ton. Oh, yeah. Ohio, tons of them. There was a, there was a picture I saw.

We look like a face of Bigfoot. I don't know if it was real or not. Well, anyway, here's a UFO stuff. Yeah, for this, okay. Here's a timeline from 2017 to now. So, 2017, the Pentagon admitted

“it ran a secret $22 million UFO program called AATIP for years. Never told the public.”

Yes. 2023. Matt Gates was sorry about that. A decorated intelligent officer testifies under oath to Congress that the U.S. has recovered non-human craft and non-human biologics. He risks federal prison to say it. 2024, the Pentagon opened an official UAP disclosure office. The same government that spent 70 years calling UFO witnesses crazy, quietly built a department to investigate exactly what they were saying. And now, 2026, a former Congresswoman says that the military

briefed him on interspecies breeding programs. That's Matt Gates. These are all the guys that were in that documentary, wasn't it? Did you watch it? Yeah, they were. No, Matt Gates wasn't, but he was bringing up that program. It was apparently human alien hybrid breeding program. Well, one night. What did this one politician from, I think he was from Australia, he said, you would be, quote, you would be

for one. Hey, dude. Oh, I know that's demons are telling you that. Scary. Whoa, that's disgusting.

That is super. Yeah, so what's this dinosaur thing that you're breathing? Oh, I guess he did this to me. Just to start it. Oh, it's stoken at him. Just to start it. It's going to be down. The dinosaur rabbit hole dude. I've got all this. So what happened? Just, I mean, I made a comment a long time ago. Do you remember? Don't you remember what I made that? Dinosaur's already been really, I'm saying I said that, you know, a little bell, a tongue a cheek. I mean, a little tongue a cheek. I mean, there's, there's

a lot, I've, I've read stuff a long time ago. And obviously, there's a huge, huge camp of people that's still on the side of this is that a lot of this, the dinosaur bones that we've found have like been put together in a fashion that is so not realistic to can't even hold like reproductive organs and all this and like so there's a reason why that you don't see that in any of the textbooks,

too. It's like all we always show is the skeleton and then we have the skin. We've got no science

to support how they reproduce or how that was even possible or any of those things. And so yeah, and I don't know, I just, you know, I'll grow them showing all this. Yeah, so now like, like, so after Justin sent one to me and I opened it and I looked at it right at it and I was like, my feet started to get all this stuff. I'm like, oh, God, so some guy was trying to claim like that they were suppressing because what really there, there was dragons in giants that basically

they're trying to like cover up. So they were like putting them together, which is like biblical type stuff, right? So biblical type stuff talks about things like that. And so that and all of it is like a cover up to prove anything that is biblical. And so this is there. What's funny. Yeah,

if you look in history is like even just dragons, for instance, like in different cultures. There's

lots of examples of that. There's not as many examples of dinosaur except like go back to Tepi does have like some depicted on it. Like like like like stick of sources. Yeah. Well, yeah, I think this came up because I told you my son was asking about like he was trying to preheat was reading Genesis and he's reading, you know, killing and told you. Yeah, yeah, he's like we're, did so what did, did God make the dinosaurs before or after. And he's so he was asking

to have like, oh, boy. That was dead. That was dead. That was a good question. Yeah, he's still trying to finish this one up too. There are verses the Bible together that refer to giant creatures. Yeah, they turn the use of the Bible. Yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, look up put up Leviathan scripture. I mean, there's also, there's also stuff in the Bible to talk about

“other sheep and other pens. And so that's what people use for alien stuff, too. So it refers to”

other sheep and other pens. Interesting. And so there's stuff that that has claimed. Those are the book clearly. Okay, so more conspiracy. There was this guy that was claiming that Easter, 2026 is when the great reveal like aliens for sure is going to be like, you know, reveal itself. And they're going to be like, orbs of light coming out of the ocean. And it's like there's going to be like this red alignment sun with, um, I don't know if it was like

somewhere like in Egypt, like behind the great pyramid that was supposed to be some kind of crazy alignment that happens like during that day and I'm like, wow, cool. So we get look forward to that or orbsidings of a spike. Yeah. Like tons and tons of people are posting videos of taxes and of crazy words or something. It looks like a mirror. So it's coming down and that's suddenly changed directions. It's just kind of weird. Yeah, I'm like, what is that? Who's around? How cool.

“What if you were outside? I think it's lasers. What would you do if you were outside at”

90s or something like that? You know, you're just looking like, wow, look at those yellow balls. And then they start moving like, yeah, definitely. I would think somebody had, you know, some kind of laser. Yeah. I mean, we've now moved into a time though now that I don't think that any of us would even even be that scared or weird. I would look for my phone to record it. It's just weird. If you had told me, but I just would, in that kind of, don't you think that's

kind of weird? Yeah, we wouldn't. It's like, we've been hit with so much stuff. You're almost numb to totally. Yeah. I'm like, I'll be doing totally. I mean, even the fact that I have this weird cannon that goes off every night at 11 o'clock at near my house and I have yet to investigate. What? I can't. So I have, I told you guys this. There is a massive cannon that goes off with the cannon. Well, I mean, go boo. Like that loud. That's probably blocks away from my house. Like,

it's hard to tell exactly because how loud it is that it goes off like clockwork almost every night

“and you talk to your neighbors. Oh, it's all over next door. So next door. What are the theories?”

Like, nobody knows. It's been going on for years. No, but so cool. Like, underground. They think like, I don't. It's just so cool. It's been going on for years. And it's every night. It's

range. But it is so loud. Anybody in Morgan Hill. It is fun. If you have a question, I want to hear theories. It's understanding what you will. It happened. And if you, I'm on the south side of Morgan Hill. And so maybe even somebody north of Gilroy could probably hear it. It's so loud. And yeah, it's, it happens every night. And Katrina and I got our next door app. And every night, if you try going online, look it up. I mean, no, I mean, next door app, I feel like he's the most accurate places

people in our neighborhood. That's crazy loud boom in Morgan. Oh, yeah, I've never thought about

actually. I got there. No, maybe you'll find some reddit stuff. Maybe. Yeah, do you know like a mine or a night like a close by. No, nothing like that. Reports of loud booms in the Morgan Hill area are frequently linked, linked, scheduled underground, controlled blast for local construction projects, such as Anderson dam, or occasional military aircraft training, creating sonic booms. We figured it out. Look at this. Look at this. Anderson dam

seismic retrofit project regular permitted blasting often occurs between Monday and Friday, 80. So definitely not that because it's after that. No, no, 80. I'm to seven p.m. But okay, the stuff I have to do. Fire jets from nearby bases produce sonic booms. No. Fireworks, no, and weather events. No, not of those, dude. It is the same kind of booms. Well, there's hell of a mess. Something. Yeah, look at that. That's cool. You got your own little conspiracy

bro. Yeah. I mean, if you go onto next door, we're all the neighbors are talking about. When it happens, they all get on there. It's like, there it is again. Does anybody know? And like nobody, nobody can ever answer what? Or it's just some old fart. That's like,

“got a cannon. Well, that's, that's what it actually sounds like some dude because because of”

timing is, I've, I've checked for it consistently enough to be like, it's not a, it's not on the

hour. It's not like this exact time. But it's always between 10 and midnight. And there is

one. It's so easy for me. I lay in bed. That's when I'm in bed. Am I, a lot of nights, I have my slider open. And it like, I mean, we can be watching TV and you could hear it. So I've seen a lot of one person damn there. But yeah, the Anderson, Anderson, damn is on the other side. And it shouldn't be happening at 11 p.m. at night. So, no, no, no, no, no, no point. Do you take now, it's weird. Like at one point, because this is going to have, it has to happen. I'm sure

Justin would do this. I don't know if you'll do it, but Justin, for sure. If it was, why don't you get a bunch of dads together? If it was a consistent, if it was on a consistent minute of the hour, I would have already, I already got to, and try to figure out myself. But

because I don't want to go sit out in my room for two hours, like, back. Sounds like a

job for dads. You know what I mean? Yeah, we're going to figure out how you even track us one time, right? Yeah, one time. So you hear boom, that's it. You get the general

“direction. And you don't have it. That's why I mean, you don't have an exact time. You know,”

so there are devices that can measure sound. How far it is to register or show you the directions coming from. It's the only sound compass. I mean, I have a good idea of where it's coming from, just because of, I could hear it from my room. And that's how I know it's not Anderson, Anderson Lake. Because Anderson Lake is the other side of the freeway and back the other, it's the other total out of the direction. It's like it's, um, it's heading towards you up at the

place. It's heading toward you. Yeah, if you go to, if you go to the next door out, there's just tons of threads and comments every night. Every night that it happens, there's like another person who like gets on there. It's like, I just heard this loud. It's super loud. It's my TV can be on. And I can hear it. You know, it might be, it might be blasting. It might be bigfoot. It might be bigfoot. It sounds like one of those old school cannons, like it can and ball cannon. You know,

my, you just reminded me of one of my favorite Japanese game show prank shows with the best. You were seeing those duck. Oh, they have shows. They're so mad and they're missed out, bro. There was one. You could probably find this somewhere online, where they would sneak in while someone's sleeping a cannon into the person's room and they just blast your your guns out. Dude, the people wake up traumatized. Yeah. And it can imagine. Yeah, dude. Oh, yeah. Oh,

“that's like a shell shock. There's so many of these videos. Oh, my god. What are you killing over there?”

Doug. I mean, their TV is unhinged. Let's just say that. Yeah, but Zuka. Yeah, dude, the guy he wakes up traumatized. Like you look at his face and you know, they ruined his life. Dude, that's hilarious. Yeah. Hi at health makes multi vitamins for kids, but they're not gummy candies. They don't have like literally no nutrients, like most of the other children's multi vitamins. This has adequate nutrients, make a difference for your children's health,

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You're on great. Hi. Thanks for taking my call or my question. I was diagnosed last year with

“osteopenia. I'm 57 years old. That was kind of a surprise. And dove into the whole world of trying”

to figure figure out what to do. I got really little information from my doctor. Take more calcium. Take some vitamin D. So I started looking at the weight bearing exercises. I'd been a runner

for quite a while, but never really did any of that weight type stuff. So I've been working on it.

You know, I'm not super strong. I'm not looking to go for bodybuilding or anything. But I'm curious if there are some weight bearing exercises that will be more beneficial, specifically for osteopenia, or God forbid osteoporosis at some point. Do I work legs hips back more? How does that whole muscle building to bone density issue work? I guess that's some of my questions. As well as diet supplements, that kind of thing, if you all have. Yeah. I'm really, really happy you call it. I'm glad.

“I got this is I'm so happy you called in. I'm reading your email and it shows that you”

started like group classes and stuff to try to add some kind of exercise. Well, I used to do more group classes now. I'm just doing weight lifting type stuff at home. You know, I got faith. I do that. Versus doing like kind of the group classes that weren't so much on the weights. So the thing that builds bone is exactly the same thing that builds muscle. Okay. So as muscle gets stronger, muscle anchors of bone, you have more shear force on the bone, the bone will strengthen.

Impact exercises, stamina exercises, barely have an impact on bone density. Like in fact, when you look at studies on runners, you would think with the impact of running, you would see this huge increase in bone density. And you see a very, very small positive impact on bone density. And oftentimes upper body bone density gets worse. So what you want, Sarah, is very traditional strength training, body building, power lifting. You're going to, you're going to lift weights

like someone who's trying to get strong. And what this, what this looks like is, you're not working out to get a sweat. You're not working out to feel the burn. You're doing a set of lifting for eight to 12 reps. It's going to feel heavy and hard. You don't want to train till you can't move any more because we don't want our technique to be thrown off. But it needs to feel like you're

grinding through like you're lifting something heavy. You do a set. Here's the most important part, Sarah.

You rest for two minutes, at least. You're like minimum, at least. And the rest is not because

“you need to catch your breath. So some people think all of them rest until I catch my breath.”

I don't know. What we're trying to do is we're trying to train the energy systems that contribute to strength game. So there's two energy systems we can train. One is for endurance and stamina. One is for strength and power. Strength and power, we're utilizing an energy, mostly known as ATP. And this burns up very quickly. And replenishes after about two or three minutes. If I do two short of a rest period or two mini reps or I start to train, I start to chase the

stamina and the burning. Now it's glycolidic. And I'll get more endurance and stamina, but I'm not going to get the bone density and muscle strength benefits. Okay. Okay. So if you get stronger with your lifts, so let's say you're doing squats and you're doing 50 pounds and you did it for eight reps and it was pretty hard. And then in two months you're doing 70 pounds for eight reps. You can guarantee yourself that you're moving towards your stronger bones. If you get stronger with your lifts,

your bones are getting stronger. That's if it's a very, very strong linear correlation, especially in the first few years of strength. Give it time though, too. It does take time. Like you'll build the strength and it's not like this exact direct correlation of like, oh, I got right out the gym. Yeah, 10 pounds stronger. Now my bone density is way better. It'll take time, but it'll it'll

happen. And when I'm training a client like you, I'm always communicating as we're sitting there

resting and I'm talking to them like, how do you feel? Oh, yeah. I'm ready to go the next set. I'd rather you sit for another minute or two and add two and a half to five pounds to the bar than to go right after it and do that same way again. So always keep that in mind that I don't mind if you sit there and rest for five minutes before they're said, if you can see yourself getting enough energy to put a little bit more weight on the bar to lift more weight,

mind. You can't rest too long. You can rest too short, though, with what we're trying to accomplish. Sarah, diet was your other question? Yeah, you know, so one doctor take calcium, take D. Another doctor don't take calcium bad for your kidneys, just get it through food. Another doctor take,

you know, algae based calcium, and obviously eating healthy never hurt him. You know, I certainly

try to do that in low processed and I lot of protein, but is that am I doing a ride? Is there any other magic bullet? Oh, I did hear your creatine on the other day. So that might be something I look at as well. The reason why creatine has been shown to increase bone density is because it makes you strong. Yeah, you're strong. So, so this is that's frustrating because if you have a nutrient deficiency that will definitely contribute to bone weakening. So if you don't have enough vitamin D, K2,

magnesium calcium, if those are lacking, then you will see weakening of the bones. But if they're not lacking, taking extra is not going to do a damn thing. Yeah, okay. So a good multivitamin, you're, you're probably a good ICU, what's state are you in? Fossington. Okay, so because of the weather

“up there, I think probably vitamin D on a daily basis of good idea, take it with a little K2,”

a multivitamin is fine. Do you have dairy? I do. Okay, the calcium's fine. I wouldn't worry about supplementing with calcium. That's a good idea, but what we want to do is eat a diet that promotes strength, high protein. So I want you to take your target body weight. So think to yourself like, what's like, what would be like a fit healthy body weight for me? Whatever that number is, let's say it's 150 pounds, let's just say. That's your goal in grams of protein per day.

So you want a high protein diet. Don't try to eat in a way where you're eating too little. You want to fuel strength and muscle, and you will predictably, within a year, see it in improvement and bone density. It's very predictable. Unless there's an underlying autoimmune issue, which they're

almost always isn't, you're going to see a very predictable improvement and bone density,

and it'll continue. It'll continue as you get always. This is so new. Yeah. Yep. Yeah. Okay. Okay. And keep in mind, we were trying to build. So we're trying to build muscle, trying to build bone.

“So we want to be fed. If we're doing this correctly, lifting wise and everything, you should”

feel an increase in appetite. Don't be afraid to feed that appetite. Stick the whole food. Just whole food. Just eat the protein first. But if you're hungry, go eat. I want you to eat. That's your body saying we need to build. That's right. That's your body trying to tell you it wants to build muscle. It wants to strengthen these bones. What we don't want to do is restrict it when you feel that way. But we do want to make good choices. So it's like, you know, you feeling hungry

and then go eating treats or something outside of that, not beneficial. But you hungry and you

go have another meal that's high protein, very beneficial. Just to encourage you, Sarah, I've never

had a client where we didn't see, like you, who came to me with osteoporosis, I'm sorry, osteopeenia, and I actually even had someone, osteoporosis. I've never had a client where we didn't see a positive impact by applying what it's very predictable. The only challenge I've ever run into was the client that was afraid to eat more. Because you could lift weights, all you want, you could do it right. But if you're not feeding yourself properly, then you don't have the building

blocks. But I've seen it's very consistent. Another question for you, Sarah. So do you have, what kind of experience do you have with strength training with all this? A lot a lot. I mean, I've gone online. I've watched some folks. I just do, like I said, wait, and actually one of you had a program that you listed recently about doing three months of eight reps, so I've been

“trying to do that. And I think I'm about eight weeks in now. So trying to do something like that is”

is working with a coach or trainer? Is that in a feasible neighborhood for you? You know, I probably could at least to a limited degree depending on work hours and that kind of thing. Okay. So because that would be the best bet for you because you're just getting started. And there's a couple ways you can do it. You can train with someone in person, which is great, or you could do it virtually, which is a lower investment. But they could still coach you.

They're on camera with you. They can watch your technique. They can send you individualized workouts. And they can also coach you through diet. And then walk you through this process. Because in the beginning, it's kind of hard to know technique. And my pushing hard enough is this feel right, you know, that kind of deal. Yeah. So if you worked like, if you worked with one of our coaches for, I'd say nine months or so, I think you'd be set up really, really well. And if that's,

if that's something that you'd be interested in, I could have one of these coaches or we hired

questions and then see if it's right for you. Oh, that'd be great. Now to appreciate that.

Are you, are you, are you working out from home or are you going to a gym? I'm at home. You're at home. What do you have? Do you have dumbbells, rack? What do you have dumbbells? Just dumbbells. Yeah, okay. We can work with that. We totally find a work for you for a while. Yeah. Yeah, you do that. You could use just dumbbells for a good year and get really good progress. And after that, you might want to add a barbell or something like that. But you're good for now.

Yeah. Okay. Okay. Well, great. Now, that's, that's a good, that's really good outline for me. I appreciate that. Perfect. I'll have somebody call you right. I'll have someone call you and then you could talk with them and then if it works out, I'd love to see you on some of the calls. But they'll coach you through the whole process. And I think probably around nine months would be a good, a good, a good place to kick you off to get you kind of on your own at least set. Yeah.

“Thank you. Awesome. Thanks so much. I appreciate it. Bye. Bye. It's funny. So, so here's the thing that stood out to”

me with the advice from a doctor. Yeah. I know. I know. I know. I'm kind of stuck on that too. What? Yeah. Now, if you have any recommendations. If you have a nutrient efficiency, it makes sense. Like, yes, if you're vitamin D's low, you got to take vitamin D or you're going to get weak and same thing with, you know, magnesium calcium. If you're deficient. Yeah. But it's like,

the, you do that's easy blood test. And then it's like, all right, here's what we're going to do.

You're going to lift it. It's such old. Once a week, once a week, someone with osteopenia could lift weights once a week. Yeah. Yeah. Move the needle feed themselves properly. And we would see a predictable increase in bone density. I was so very pretty. I'm so glad you said that too, because one of the, I had somebody asked me about the, the walking with the weighted vest stuff. And it's like, if, if you just did a set of squats once a week, you would get more benefits.

It's more benefit. More benefits than that, walking every day with that weighted vest. The benefit you see in bone density and the lower body with weighted vest walking, you will initially, because it's more than what you're doing, but it's a nominal stop. Yes, strength strength. It's like,

it's like, we have a nail. Okay. We're going to, we have a shoe or a hammer. Which one should we

use? Can a hammer in with a shoe? I mean, I could, but it's going to be as easy or as good. I think, like you said, it's, it's, it's about building muscle because that's affects the bone. It's very, very, very predictable. Works almost every time. Our next caller is Chandler from Illinois. Chandler, what's happening? Hello. Good, Chandler. Hi, guys. This is Doug Sighting. Yeah, how can we help you? Okay. So a little bit of my history. I'm going to read it all for you guys. Quick background.

I'm 26. I'm 5 to my weight fluctuates around 128 to 131. And I'm moderate to very active. I would say.

“And then this is my history. I think this is pretty important to why I think I'm having issues right now.”

I was an elite karate athlete growing up. I trained for about 18 years and competed internationally on the US team from ages 12 to 19. During that time, I regularly cut weight anywhere from one pounds when I was younger, upwards to 20 pounds towards the end. I definitely did not do it the right way. It was very unhealthy. A lot of high volume training, a lot of yo-yo dieting. After I was competing, or after I stopped competing, I went through a bit of a falloff phase and got back into

training very heavy around 21. And I felt great for a while. The last few years, I've been dealing with constant bloat and inflammation, and it was everything I eat bothers me. My blood work comes back as healthy, but my body feels like it's stuck in a state of chronic stress. And honestly, it's been very frustrating going from performing at a high level to feeling like I don't even understand my body anymore. So I guess my question would be after years of high level training

“and aggressive weight cutting as a young female athlete, could that be contributing to my chronic”

bloating and food sensitivities? And how would you guys figure out whether the root issue is gut health chronic stress or something but a ballic so I can start fixing it? Thanks, Chandler. So we ought on the news. This is a, by the way, predictable. You see it with often with elite female athletes, especially when weight cutting is involved. So the training, the training that you went through for years to train at that level is very, very intense and hard. I don't even tell you that but

people listening like that's, that's a lot. And then the dieting part of it took ridiculous discipline and you're probably very little to make way and then competed on top of it. And so what you're experiencing is just a predictable result of all of that cumulative stress on the body. And now that, here's the challenge, Chandler. The challenge for someone like you is to shift your mindset now to, you're going to have to go through a period of recovery and that's going

to probably take a year and it's going to feel like you're not doing a whole lot. But let me ask you some more questions. What does your current workout routine look like? So I've switched it up over the course of the last three years because I felt like the weight training that I was doing once I started getting really inflamed and I had the constant bloat. I decided to see if I could change it

are going to say something about it. But I'm very into degree in Pilates. This time last year I was

weight training and also doing cycling classes for cardio. But since then my job, I walk a lot of get around 12,000 to 50,000 steps a day. So I've kind of tapered off on the high intensity cardio and I've moved more into fitness classes just because I was getting frustrated with just my normal routines and I enjoy competing against the people next to me in the class. How many classes do you do

“I hear you? How many fitness classes do you do a week? How much Pilates do you do a week?”

On a good week, I'd say I three or four. I Wednesdays and Sundays are my rest days. So I took the just walk on those days. Okay. And then what are these classes look like? So they're more of the grease dial. So they're low impact but high intensity. And so it's a lot of time under tension. I submit your holding resistance band work. So nothing that's really heavy weight lifting, a lot of body weight. That's pretty much it. You're like 50 minutes long.

And you're in your train pretty hard. You feel like oh yeah, that was a hard workout. I feel like I got a lot stronger in terms of I can do a lot more body weight stuff. Like I can do full rep of 10 pushups the correct way. I can hold a plank a lot longer than I was able to. It's a lot of focus on core as well. So my core strength has skyrocketed since doing these classes.

Yeah, but back up for a second. When you're doing it, you feel you like to compete with other people.

“If I were watching it, does it look like you get me after it?”

Yeah. Okay. So it's going to take a little while. By the way, leaky gut syndrome. I've removed with that term. I am. Okay. Very common with people that train to high intensity because of the overall inflammation from training. And so you probably do have some gut health issues, but the stress is a part of it. Okay. How would touch the 180s classes? I'm not that attached. I recently started. I want to say I've been doing a consistently for about

two months. So it was just something new because I was getting frustrated with myself. What were you doing before that? I was weight training about four or five times a week and doing just walking out an incline. I was in doing high intensity cardio. And the cycling classes one was that. Nine months ago. I've done one since. Yeah. And then hormones okay. Do you have a regular period?

Yes, I do. When I was younger, when I was cutting meat, I did not. I never lost it, but it was very

or regular. Got it. Okay. All right. So, okay. So I'll give you with the answer. I think it is.

“It might be a little tough for you. But I think you should follow maps 15. Okay. So you'll be doing”

like two lifts a day. And then just continue to walk. Also, I would try to work with a functional medicine practitioner to identify some of the issues with gut health. And your diet will probably look like a low-fod map, kind of paleo diet for a little while. Yeah. But now what's you heal? Once everything heals, you're going to feel great. And then you can ramp up the intensity again. But that would be what they're for a while, though. That would stay there for a little while.

We're asking me challenging. Yeah. It's not going to feel like you're working out a lot. Yeah. You're going to be, yeah. You're going to be like, this is kind of like about it. But it's going to be the best recipe. What did you say you do for work? You said you're active. What are you doing? So I actually used to be an athletic trainer. And it was not for me. I got into that career because I wanted to benefit myself as an athlete. I thought I was going to be an athlete my whole life.

And my parents wanted me to have a backup plan. So I found that professional. I was like, all the modalities are going to benefit me, because we don't really have that kind of stuff, especially because my sport was so niche. And I did that for about three years. And now I work operations in logistics. So I run sites. I'm on the floor constantly. I do a lot of manual labor to when I'm helping my team. So I'm very active on a day-to-day basis. They're on nine

hour days typically. Well, the good news is that you're young. And if you do this right, you're going to, you're going to heal very, you'll do very well. And then you'll be surprised at how great your body starts to respond. But I would give it like a year. Like a year of like, I'm just going to, like, just basic strength training. Maps of team is a program on your follow. It's two lifts a day. You're not in the gym for an hour. You're in there for like 25 minutes. Continue to

walking. And then work with a functional medicine practitioner. If you don't want to work with a functional medicine practitioner, where I would have you start would be like a low-fod map, paleo diet, to see how that helps with your, with your gut health. And maintain good protein, meat typically is okay with people with gut issues. How do you feel eating like meat in protein sources like that? I mean, I'm fine eating meat. I don't know if it's a mental thing at this point.

I feel like everything I eat just disrupts my stomach. And I thought maybe I had intolerances

caught out dairy for a while. It didn't make a difference. Okay. So there's a supplement called a Trantil. You could try to take that twice a day before you eat. Go kind of paleo, would be how it eats. So fruits, vegetables, meat. Follow Massive Teen. Within a few months,

“you should notice if it is indeed like dysbiosis in the gut, which I think it might be.”

You'll notice an improvement within a few months. You'll feel worse at first with the die-off.

So that might be the first like three, four weeks. And they start to feel better. Follow Massive Teen and just walk and give yourself like a year of just getting stronger, feeling good. And then after that, you could start ramping things back up. I also wanted to know because I did get an ordering and my resilience and my stress levels are through the roof. There are some times where I'm like nine hours a day straight in the level of

stress. So what would be? If you have a lot of gut inflammation that can contribute to it, but there's also this too. This is why I'm saying give yourself a year. How many years did you train at a high level? 10. So 10 years. So how old are you? I'm 26. Okay. So like a significant percentage of your life

was training at this really high level. And so you got this gear that is go.

And this might be like my mindset. This might be a thing where like this is how I go. Is I'm on. And I make things happen. And I do it. And so mindfulness, prayer, meditation. If you do anything else, what might be beneficial to, Chandler would be something called Yen Yoga. Have you ever done that before? I have not. So Yen Yoga, you're probably really flexible. So I don't think you need improved flexibility. But it's like this really slow,

breath work, type of yoga. And I've seen that benefit people who are high stress like yourself.

“And then supplementation. Why is do you take any supplements?”

Yeah. I do fish oil. Vitamin D because when I did go to the doctor, I had a minor vitamin D

deficiency, which I know is common in most people. And then I take a woman's multi-vitamin.

Try magnesium glycinate before you go to bed too and see if that helps. Okay. Okay. And that's, that would just start there and it would just take a little while. It would just take a little while. If the gut stuff doesn't really get better after six weeks or seven weeks, I would seek out a functional medicine practitioner. And if you want, we have a forum, which is, is it, is it, is it MP holistic health? Correct. Yeah. So if you want Facebook,

MP holistic health is a forum that we have. And there are functional medicine practitioners that are in there. And you can ask questions and stuff like that. But if you want a good one, we have a network in there that you can reach out to. And then they'll do the full testing with you to really nail down what's going on. We also have a, a concierge program that might, she might be good candidate for two, or you just check in with one of our coaches once a month. And they're just

kind of keeping an eye on what's going on, diet exercise and make modifications. So if that's something

“to you're interested in, you can reach back out to us when you set you up. Yeah. I think I would be,”

I've been very stubborn of I can fix this myself. And that's when I started this thing to your podcast. Even though I have a pretty strong background, and I went to school for a lot of this. And a lot of the things you guys are telling me are things that I've recommended to individuals that I've worked with before a lot of athletes. And doing it for myself is a lot harder because I feel like I can fix it myself. So getting advice from other people who are very knowledgeable,

makes me feel a little bit better. Yeah. Well, let me do this a little bit. Let me have a coach call you. Yeah. And then you could talk to one of our coaches and see if it's good fit for you. But it's really tough when you train at such a high level for so long because it's hard for you to gauge what's enough and what's too much. Because your gauge is based off of this is like pushed through. Yeah. And so you're like, I feel like I'm barely doing anything. And compared to what

you used to do probably is, but it's appropriate. And so it's a little bit of a transition period for sure. I definitely did compare my old work. Anything I honestly, it's a really good life lesson. But anything I do is that was the hardest thing I ever did consistently. So I use it as a scale to compare what I'm doing. And like, well, I can work harder because I've done something. That's right. Significantly harder. My life time at a young age. So it's kind of how my brain works.

Oh, totally. I get it. 100%. It all helped to surrender the control of somebody else because it's tough to get out of your own way when you've done that. You've trained yourself to be a badass. Yep. Yeah. You come. Yeah. I'll have somebody call you. Okay. And then you can go to the pharmacy if it's a good fit for you. Okay. Okay. Thank you guys so much. You got it. Thanks, Chandler. I mean, it's just, I've said it before. Like really high level athletes. Yep.

Especially, I'm going to add another caveat to this. Because I've trained hex college athletes. But you training when someone was a kid. She was, you know, she was elite from 12 to 18.

Yeah. So very, very difficult. Yeah. I mean, this is where that, that was the reason why I went

with the concierge way. It's just, you know, she seems knowledgeable, disciplined. It's like, this is kind of one of those things where you want to surrender the plan to somebody else. And then, and that these people are so coachable, right? They used to be coached their whole life. And so it's that trying to solve it yourself, you know, and muscle your way through it. Just surrender that process to somebody else who can guide you. Our next color is Sandy from Connecticut.

“Sandy, Sandy. Hi. Hi. Hi. How are you? Good. How can we help you?”

Well, first, thank you so much for this opportunity. Pretty wild to see you guys. You're right

around in the car with me all the time. You've been my go-to podcast for the past couple of years. Trying to sort out all the wrong information. I stop listening to everybody else. I appreciate that. Thank you so much for the support. So my question. I'm going to ask my question that I'll give you some background. Is it possible to achieve success with weight loss after your body and your mind? Go through major stress, medication changes in surgery. And just for some

background, I'm I'm 66. I've spent my entire life, you know, you're dieting. I've finally got

“it right when I gave up dieting and just started living a healthy lifestyle. I began consistently”

exercising in 2014 at the age of 55. So little late to the game. But that that happened after seeing the photo of myself when I was at my absolute heaviest, which was horrible. I lost over a hundred pounds. Oh well. And I kept it off for seven years. And then year eight, my primary physician retired and a new doctor that stepped in for him just abruptly discontinued one of my thyroid medications. I had my thyroid removed due to cancer years ago. And that spiraled me into a year of major changes

with my mood, my focus, my stamina, strength, energy, just everything. I spent a lot of time looking for new doctors. I had ongoing medication changes happening throughout that year. And I gained

“20 pounds. And I lost muscle. And that despite continuing my workouts and my healthy eating”

throughout that whole time. I just seemed out of my control. My arthritis worsened during that year as well. And that led me to needing to have both the knees replaced. The pain for that whole year prior to the knee replacement was pretty bad. That hindered my workouts, but I continued doing them. And then obviously after each surgery I needed some time off for healing and rehab. But I was back in the gym within four weeks after each of the surgeries. So in addition to that last year,

I got a call from the FBI, notifying me that my our broker had stolen our entire retirement fund. I spent my entire adult life saving. And I got that news one month before retirement. So needless to say, I continued to work full time with no end in sight. And so anyway, despite all that, I continued with my workouts and my healthy eating. My time in the gym was really the only place that I could just forget about it all for a little while and

felt it peace and felt in control. So I love the gym. I absolutely determined to not let this monster steal my health. He stole my money. He's not stealing my health. But I feel like I'm losing. I'm losing my battle here. Sorry. So listening to your podcast and working out with my trainer who's wonderful has gotten me through these two years. I feel like I'm pretty much back to my baseline at the gym with the exception of carrying now extra 30 pounds. It's really hindering my workouts

and messing psychologically with me as well. I was at the point of feeling like a healthy person,

crazy dieting and killing myself with cardio. And now I'm back to Caleb and Mir. All I see is the

“fat. And I just keep watching this scale climb. And so is it hopeless? Have I been through too much?”

Is it in my too old? It's like, that's where I'm at. Yeah, thanks for calling in, Sandy. You've been through a lot. That is really rough. All around the same time. So are you, are they, did they put you back on thyroid medication or are you off because of the cancer diagnosis? And no, I'm back on it. The reason she took me off was she, she didn't even meet me to do this. She just was looking at eight month old blood work and decided that my, oh, she just saw that I was

on side of mail. And she said, anybody over the age of 60 shouldn't be on side of me because you

will have a heart attack or stroke. And, you know, scared, scared to heck out of me. And,

but I'd been on it. I was 65 at the time. But anyway, no, my new endocrinologist said that's absolutely not true. It may be true for somebody with a thyroid. But I have no thyroid. You know, so that didn't need to happen. But I'm back on the side of me, but I had a much lower dose

“than I was before. Okay. Good. Good. That was, that was, that was important for me. All right. So,”

you have been through a lot on, and that's rough. But I'm going to, I'm going to ask you a different question. Okay. Had you gone through all of that without exercise, without your trainer, without the gym? Where do you think you'd be now? Well, over 300 pounds, depressed, a mass, a complete mass. Yeah. You're, you're doing great. Yep. You're doing great. You know, the, what's really great about exercise when it's used properly, nutrition when it's used

properly. We all, we all focus on the, the mirror and the scale and how we look. But you know what the real value is is that you go through life and really crazy things happen in life. I went through a really difficult time years ago. It was actually one of the most difficult times in my life.

It was one of the first times I gone through something different. I had lost somebody close to me

who had lost the battle with cancer. I was very close with her, and it was really hard. But when I look back, you know, and my workouts were very different at the time. I wasn't going to the gym and working out like I normally did because we weren't sleeping much. It was very difficult time, but it carried me. It carried me of such a blessing to be able to use it in that

“way. And that's what you did. You went through all of that. You maintained your consistency and the”

workouts. You said something. You said, you know, going to the gym was when I kind of felt somewhat at peace. And that's perfect. That's perfect. And you're moving in the right direction. Just stay the course. You're only two years out from all of that really challenging trauma. What you're probably still trying to process the retirement part because, you know, you've got this concept and idea of your mind or what it's going to look like. And that gets taken away from you.

And so it takes a while. It's only been a couple of years. It takes a long time to say, okay, well, this is what it's going to be now. I had all these expectations that you probably were envisioning for five years leading up to retirement. How long have you had been back on the thyroid two, four? I was back on a good therapeutic dose only a month before I found out about the retirement. I've been back on the thyroid med since a year or year. The short answer

to your question is no. No, it's not too much stress. No, you're not too old. No, it's not too late. You've got a trainer and it sounds like you like your trainer. You stay the course and it's only going to get better. It's only going to get better. And again, I just want to remind you, had you not done any of those things during that difficult time. Oh, boy, would you be in a different place? It actually protected you quite a bit. It can't take everything away, but it protected you

a lot. And that's a huge victory. And it's a lot of people waiting everything. And at a time like that, they just give up and it's much worse. So you did really well. And I just say stay the course. And the stuff you hear us talk about on the podcast about nutrition, you know, whole food diet, eat, you know, make sure you're protein intake is high. You know, strength trained properly with good technique and form what you're doing with the trainer. Make sure you, you know, prioritize

good sleep. Like, you're, that's it. And it's just, it's going to get better because you just, you're coming out of something really difficult. Yeah, how, how have you felt strength-wise like

He, he, he sounds like you guys, because, you know, like I say, I'm not making any progress. And,

“you know, when you remind me, you know, we're, we're getting your legs strong again on newborn knees.”

And you are, you know, I, I, I workouts are progressive overload. And, oh, great. Um, you're doing good. You're doing good. You're doing good. You're doing good. You're doing really good. My sleep is horrible. I can't seem to, yeah, stress. And, you know, so that I just, you know, when you guys talk a lot about stress and sleep, affecting weight loss. And those are the two things that are out of control. And I can't seem to get more. What are some of the things you're doing

right now to try to, to better that? Are you, are you, got a routine go on? Are you taking any supplements? What does it look like? Um, I do have, I've tried a few different routines. And I've, I'd tried melatonin for a bit. It actually raised my blood pressure. Um, and I didn't like the feel. Um, and so I stopped that. There's, um, a natural or kind of thing. I can't, I can't space it on the

“name of it right now that I have, I have tried my, I did see a natural path. And she did do, you know,”

a blood panel. And my magnesium was fine. She didn't recommend I try that. I thought about that. Actually, a podcast I was listening to you guys this morning. You guys were talking about fish oil. Um, I am not taking that. I wonder if that's something I should add. Yeah. It'll be a good idea. Hi, EPA fish oil. We'll be a good idea for health. Um, but I haven't, I haven't done much as far as far as I don't like medications. I try to not go that route. Um, you know, of course,

my doctor here in my story wanted to, you know, anti anxiety, anti depressants and sleep medications. And it's like, I don't want to, I really don't want to do that. It affects the thyroid stuff as well. So, like, like, Cam and Melty and some Thienine and some things that will just kind of calm you to that are natural that will calm you down at night time to help get you ready for sleep. I mean, I, I, I, I, Cam and Melty every single night for me is kind of part of my

routine that helps, you know, when you look at the data on, uh, stress, on, on, on stress. There's, uh, this is what the data tends to show. Um, you could change a situation that's causing a lot of stress, yours is unavoidable. Um, it happened to you. It's not like you chose it, uh, because if you could reverse it, you would. So, and that's a lot of times the stress that people have. It's the stress of things that they can't, that they can't change. So, the data on, on how, um, because, you, what

you look at the data, some people do really well in comparison to other people. And so what they've done is they've tried to look at what's the difference, what's the difference between those two groups. And the difference is, uh, and it could boil down to, uh, strong community deep friendships,

um, a strong spiritual practice is incredible, uh, an incredible protector against those things.

So I don't know if you have either one of those, uh, but uh, yeah, seek those out. And so, I don't

“know what your, what your, what your spiritual life is, uh, but a kind of, uh, you know, you could kind”

of hit two, you know, two birds one stone by finding, and I don't know, if, and again, forgive me if I'm going too far with this, but you could find a local church. And you don't even have to have belief, but just go there and become a part of the community. And I'm just telling you what the data shows. It is remarkable how powerful it is, uh, at alleviating stress. It doesn't take away the thing that you can't change because you can't change it. But it's got this remarkable power, uh,

to, uh, make someone more resilient. And it has to do with those things. If you don't have like a good, strong community or, uh, kind of a sense of purpose that's outside of yourself, what they would refer to as a transcendent, um, it's very difficult, uh, and it typically goes down the medication route, uh, to numb ourselves from the physiological effects of stress. So I know that's kind of outside the scope of what we do because we talk fitness all the time. But I would say, uh, you might be blown

away at how big of a difference it makes to kind of get in that kind of community and start to move towards maybe a spiritual practice and see how that helps you. No, I, I exactly, and I do feel that's a missing piece right now. And I, you talked about that a lot on podcasts. And I have been head that in the back of my mind. I, you know, growing up, I was somebody went to church all the time. I was a Sunday school teacher. Oh, I was president of the youth group and everything. And I just

moving to Connecticut, um, just never connected with a, with a church here. And I, I, that's missing.

that would be, I think that would really help you because you're doing all the right stuff. You have a trainer. Yeah. I think your nutrition is probably great. You listen to our show. So I, it sounds like, you know, community is what helps. Um, so they've got sloppy with the nutrition. I think I don't

“even know for sure. And I only say that because, you know, I'm, um, I'm a behaviorist. That's what”

I do for work. So I, you know, have my little behavior plan for myself and, and things and basically

just build on healthy habits. And I stop planning and tracking, um, or do it often on. So I've kind of, I feel out of control. But at the same time, I was at that point where I was cutting down on that a little bit because after eight years, I kind of got this, you know. So, but I get it's hard to say, I, I think you will say I'm maybe not eating enough about at 1,500 calories. Yeah, that's too low. Yeah. Um, I try to get, I aim for 170 grams of protein and I hit about 150. That's not bad. I think

you're fat and take probably needs to go up a little bit and you're probably have a little appetite because of the stress I'm assuming. It, it's up and down. It's weird. You know, like, and I, and sometimes I struggle between in my hungry or in my really hungry or in my just wanting to do with myself, um, yeah, you know, after my workouts like the last 10 minutes, I starving, you know, and, and,

“and I eat and I just based on, you know, podcast, I think on March 11th, I listened to about”

putting fruit in is in, in my shake in the morning. I stopped doing that and now I threw some yogurt in there. So, um, so I'm getting back to, to planning, tracking, prepping and all that, like back to the basics to just kind of feel more in control of that and to get a better handle one. Well, that's great. What I'm doing. I think that's, that's going to help fuel the process, especially when we talk about the aesthetic side, right? The building, the muscle, losing the body

fat, going that direction, being consistent with the protein while you're training, and you're training to get the real benefits of it. So definitely want to feed feed yourself. I tell you what though, you just, just again, just based on what the, what the data shows, it's, you can't, there's nothing that replaces what community does with people. I just read this huge, huge study on adolescents and teenagers because for the first time in history, this

young group is experiencing an anxiety depression, a higher rates than people in middle age,

which has never been that way. But there was a subcategory of these kids that seem

to be untouched by this, and they were the ones who were most involved with their church. And it was like they were just, it's like they had on bulletproof vests. And so you really can't, you just can't replace that in the data shows. Like you can ask someone who's really perfect with diet exercise, everything. But when they lack community, you see, it's like they smoke more than a pack of cigarettes a day, is what the data shows. And if that's resonating with you,

“I think it sounds like it is. Go for it. Go out there, put yourself out there in a community.”

And I think that might be the missing piece, because it sounds like you're doing all the other stuff, you know, kind of right. Yeah, like it, and I also think maybe some volunteer work, because like, I used my money to help others all the time. Oh, that's wonderful. I resent that it was taken from me, and I can't do that as much now. So, but it's like, you know what, you could volunteer though. You don't need to,

that doesn't cost anything, and they don't expect money from it, you know. Especially if you do it willingly, that is such a huge ROI on happiness. That's other data that I love looking at. It's just good to say, yeah, yeah. You are Han, keep listening to us. I appreciate you bringing this in the car with you. Yeah. Yeah, a couple quick questions that we don't mind. So the rest times you talk about like 90 seconds or three minutes or whatever. And so I go to any time fitness,

and I don't know if you know they're routine, how they have the the subs supersets. Yeah. So we do I force supersets, and I have three exercises in each superset. You do 12 to 15 reps, three times through. Right. So is it after each exercise or after each exercise? Yeah, after each exercise. So tell your trainer, hey, can I do instead of doing supersets? Can I just do a set and rest for 90 seconds, and then do another set? Even if I do last, that's okay. That'll be better

for strength and actually better for stress. Sandy, you will always benefit resting longer than

shorter. So I would it with a client like you, I'd rather see you rest five minutes, six minutes

muscle, that's what we're chasing, especially with strength. Yeah. And especially with strength. So

fast pace, even if it's got rest periods of 60 to 90 seconds, that's that would still be considered low rest periods when it comes to building strength. So beyond two minutes, we're better off than

“shorter than that. And so anyway, you can do that. How many days a week do you meet with your trainer?”

So I do two days of strength training, one cardio class in one combo class. Okay. So I did, but the in my training is not one on one. It's small growth. Yeah. But I get a lot of individual attention. It's three or three of us in the group. Even if you showed up to that training class, and you did two exercises, that's it. But you rested two, two and a half, three minutes in between. That'd be better. I would also look at the classes that you're taking, and I would look

for the lower intensity ones. There's so much stress on you right now that that more stress is just piloting up. And so if you're doing the intense stuff, I would avoid that. And so a yoga class would be better. Yeah. Well, you know, and I find the harder I work. Yeah. The better I feel because that's when I can block out all the stuff. You know, when I cannot do top therapy or meditation or

“all the, I teach mindfulness to my clients, I can't do it myself because I'm just so focused on”

why am I doing this? Oh, yeah, because, you know, this and this and this happened. Well, I could talk to you this way because this is your field, but you're doing exercise avoidance is what you're correct. I know. Yeah. Yeah. Yeah. So, so, but it's not serving you physiologically at all. Yeah. So, I don't know if you can just take long walks, long walks, and listen to mind pump or serve you better. Or listen to a book if you can really get into a book or music or something like that might be better.

Yeah. Um, just one more quick thing. Actually, kind of ask and just in this, if you've talked to like a while, many times about exercises for back, I have scholarly ulcers as well in my back, and which I didn't know until I did all the exact race for what all my joint stuff. Um, but so, stretching and balance and mobility and the lateral stuff, I, is there anything

and here's what happened when I work out, I feel fine. I don't have any pain. I get through it,

but by the time I get my car drive home and get out, I'm stiff as a board and walk in like I'm

“100 and, and did, how do I, what kind of exercises should I be doing for my back and stretching out?”

Sure. Have you, um, been able to check out any of our prime stuff like we've done webinars, Adam and myself. Okay. I think that would be a good start. There's a, um, our compass tests, which, um, will address a lot of that upper back, uh, issues to with the wall press, uh, and then also the windmill. These are two of our tests. If just as simple as that, and like just focusing on practicing on it, trying to nail down the form of it, getting that thoracic rotation

and just easing your way through those movements and, and connecting to it, I think we'll help a lot, uh, and two, it's a great way to alleviate, you know, some of the stress. So even the mobility route in general, I think would benefit you so much more. I think if you did the rest periods and didn't do the circuits, I think that would help a lot. Yeah. What time? What time? What's the link for the, uh, the prime webinar he did? Yeah, mapsprimewebinar.com. I'll, I'll add to this to his advice.

Um, go to the mapsprimewebinar.com follow that, that routine that just does, which is just, just you yourself doing it, testing it, practicing and practicing it. As you get better at that, and you practice it every day if you can't come home, just practice that movement in your living room, get really good at it. Uh, eventually we can load it. Uh, eventually you can hold just a, a dumbbell over your head while you do the, the windmill, what a good exercise. Yeah. Okay. And, and, and, uh, do,

do five of them, rest for minutes. Do five more, rest for three to five of it. Practice that movement. Be really good for you to do at home. Really good. You know, I'm going to do something

I've never done before, Sandy, because, uh, I really would like to help you. So here's what I'm

going to do. Um, and I just want you to keep tracking what you're doing, okay? Um, is I'm going to have you come back, back on in 30 days, and then I'm having you come back on in 30 days and in 30 days. So I'm going to have three more calls with you here. So we can go through what you're doing. Yeah. And start modifying you in a little bit and give you a little bit of coaching, uh, virtually, just so we can walk you through the next, uh, what's that give us here? No, it's days. Yeah,

I'll give us the next 90 days. So let's have you, we'll schedule you back on in 30. We'll schedule

what you didn't do, how are your consistency, and we'll help you along this process. And I think we'll

“do all right. Oh my gosh, thank you so much. Wow. Yep. You got it. Thanks. You're doing okay.”

You're doing okay. Okay. We're going to see you in 30 days. All right. Thanks so much. All right, Sandy. Doing great. Yeah, all right. Poor Jimmy, give me a motion. Oh my god, baby. Yeah. Boy, okay. I'm really holding back on what I want to say about people that steal a person's decision. In a situation like that, in the FBI's involvement, you know, you don't know. It's all. Wow. Well, I mean, you can't say that 100%. I mean, if the FBI's involved, the person who's

known as involved and they're able to trace back the money, there's a possibility. Yeah, good luck. But I agree with that. It's not like an FBI, I see insured, you know, whatever. Yeah, if it's FBI, I see insured you. Definitely. You know, like 200 was a 250 up to 250. Yeah. That's people who target retirees, or a special life, a special piece of original. But I feel so bad for her.

“And I, you know, I got to say like, this this is the date. This is data. I'm like deep in lately.”

Is I'm looking at my old belief around stress, anxiety was like, you know, managed to stress in the

anxiety. But there are groups of people that go through, like, incredible stress and they seem so

resilient and say, strong community and oftentimes, strong faith. And they do really, really well. You do see the irony, right, in that, that this, it's no different than the same way we teach people to go after macro. Totally. If cutting stuff. That's right. Instead of focusing on the stress and trying to cut the stress so much, or getting all the right things that you can't change that have happened to you is go after something and going elsewhere. Yeah, going after community, a spiritual practice,

filling, filling that time tends to be a feeling time of friends. Yeah. Well, she's, you know, developing relationships with and, you know, she might be lonely more benefit. Well, yeah, we'll see

“only meet back with her in 30 days. I like the idea of helping her through this whole process.”

Our next caller is Casey from Colorado. I Casey. Hello. Hi, guys. Thanks for having me. I really appreciate your time. And I just have to say, I majored in exercise science, but I learned so much more

from you guys that they never touched on in school. Well, thank you so much. Well, thank you so much.

How can we help you? Okay. My question is, a few weeks ago, I started to do a very mini cut. I had a baby about one year ago and worked my calories up to 3,000 partially thanks to breastfeeding and with some summer trips coming up. I thought it would be a good time to try to lean out. I decided to be very conservative in my cut and only dropped to 2,700 calories. I'm 5, 7, weigh about 160 and hit around 140 grams of protein each day. I've waited very patiently in my

post-partum journey before attempting this, so I was super excited to see some changes. The problem is that I'm reaching the end of the day and struggling not to eat more. The food noise is leading me to throw my deficit out the window and snack on whatever I can once my son goes to bed. At that point, I feel like I'm eating more than 3,000 calories and the desire to eat more while in a cut makes sense to me since I'm eating less than my body technically needs.

So I'm just wondering how people actually do it. I've successfully cut one other time in my life, but it was not in a healthy or sustainable way. I've worked really hard to reach a place of listening to my body and not overthinking food so I don't want to fall into bad habits again. So I'm wondering am I doing something wrong? Am I pushing too hard in the gym or is it pure discipline and will power that I just need to be better at? It's also a little bit about the strength training routine

that you're currently doing and then like your activity level. Okay, so before starting this, I had just finished muscle mommy 15 and then I jumped into a program that was a combo of strength training and running because I wanted to get my cardio up a little bit. I've been struggling in that realm. So three days a week, I do strength training. I've got an upper body, a lower body, and a full body and then I've got two runs. Each week one is a slow run and then one is more like a

tempo speed run. Okay, and you feel good? Yeah, well okay, so just this maybe yesterday it happened maybe two days ago. I was like maybe this is a little too much for me. So it's like maybe on the verge, but also I have an athletic background, I played volleyball in college. So it's like I like to push the limit a little bit if I can. So it feels like kind of that perfect maybe a little bit too much, but but pretty close to feeling good. And when you run, how do you feel any pain? Do you get any

I worked with a trainer to get my pelvic floor back on track. So that's all good. The only pain I

“have is a little bit of knee pain, but I'm working on that with some other exercise. If you feel like”

it's too much, it probably is, although your routine doesn't seem bad and your calories are good. Don't forget, we have a one year old too. Yeah, we do, and yeah, and your calories are good, but you're only one year out and no people are like, oh, one year out's good. My experience six two years for women to feel like, oh, I'm back to my old self, but your calories are good. So there's two, and I can give you some tips on how to help, but there's two, two things to look at here.

Because again, your nutrition, your intake is good, your hitting protein, your working out. You could cut down a little bit on the workout if you feel like you're doing too much, but there's two things to look at here. One, if you're in a deficit, you are going to feel hungry. That's just normal. It's just the way it works. Anytime you're in deficit, you're going to get signal to eat more because you're in a deficit. Now, there are some ways to help with this if you notice that it's at the

end of the day. This is when appetite kicks up. And you said it's when your sun goes asleep. So it's probably like the day's over. This is by time to relax. And so then that's when it goes up. And so you could simply backload your calories so that you have more food available in the evening. Because that's when you relax, that's when you want to eat, and there's nothing wrong with that. And so what you would do is you take less away from earlier and eat more in the evening,

and see if that helps, and you keep the calories, you know, 2700. I know also that you're having two dinners. You know, you have your dinner at dinner time, baby goes down, then you have the same same meal just, you know, another time. The other question I'd have with a one-year-old is how is sleep for you? Honestly, it's great. He does a great job. I get a full eight hours every night. Okay, good. Because that's the other time, too, that a lot of people have the, you know,

lack connecting the dots to the days that you didn't get the best sleep, or also the same days that you have those crazy cravings that end up kicking in later on. And so that helps to be to know that. But if you're getting good sleep, it's probably not that I'm with Sal. I would just, I would limit my calories earlier in the day when I'm kind of busy doing things about and then leave enough room to have two meals late. You can eat late. There's nothing wrong with eating late.

If it's a good choice and just it would be, it would be two-ser, it would be a dinner and then I'd have a serving of that again. And as long as you're hovering around that, and I'd say 2500 to 2700 calories

“since you're coming from a place of 3,000 is probably a good place to be. And you should lean out,”

you should lean out for that place. So what you would do, because you have a lot of calories to work with, which is great, is I would take 300 calories away from the day and then make that a meal

after your sun goes down. So you have like a 300 calorie high protein meal and eat that first,

because you're going to have the cravings and I want to reach for the quick kind of snacky stuff, warm it up, you know, whatever you do, watch TV, whatever, sit down and eat that and that should totally help. This is also a, you know, personal, this is, because I'm a late night snacker, I want to have this stuff when I'm relaxing at night, after we put max down. So this is where I, I don't know if you've heard me talk about my Greek yogurt, my Greek yogurt with like yeah,

Greek yogurt a little bit of fruit and honey and granola and there is like just a great late night snack. Makes me feel like I'm kind of having a treat, you know, but it can be, the honey and granola will bump it over. If you go light on, if you go lighter, it's, it'll keep it under that. So, you know, you have, you have, you have some Greek yogurt with, with some blueberries and it stuff like that, drizzle a little bit of honey over it, skip to granola. But I mean, if you're strong, your height and weight is great.

Yeah, oh, yeah, you're doing really good and your calories are great. So you, you've got your metabolism's working great, your hormones are probably doing good. So, you know, a little backloading,

“but again, here's the thing like being in a deficit, it will almost always make you hungry or”

because you're in a deficit. Okay, so I'm normal. Great. Yeah, yeah, yeah, no, it's definitely normal. Yeah, you're totally normal. You're actually, it's, it's a really, it's a such a great sign to go from just 3,000 down to 2,700. Feel that I'm hungry, you know, that means you've got a good metabolism. That's right. You have a metabolism that says we want 3,000 and you're restricting it. It's just a part of it. It's just being able to do that. And there's strategies like we're talking

about where you can kind of backload your calories, but the truth is you're doing good and it is

difficult to be consistent with that. But I always find connecting the dots to the, when I don't get the best sleep is also when the cravings, just knowing that always helps me be a little bit better. The better protein type snacks like the Greek yogurt helps me or the, you know, backloading, you know, what or skip a meal throughout the day. Some people are better cutting their calories when they're busy, which is during the day. You might be someone of those people. You're busy

during the day anyway. So cutting 300 calories out of the earlier meals might not be that big of a

I'm going to go to bed before I get hungry. This is if I'm going to cut it. But it's just you

“got to kind of feel it out and kind of work with it a little bit. But your calories are great and your”

body weights great for your height. Sounds like your workouts are good. You're doing great. Okay, so don't at least in this time of life. Don't worry too much about eating so close to bed. No, no, no. Unless it messes up your digestion. Yeah. It's not that, it's not that big of a deal.

But I bet you'll be in a Russian healthy meal. And I healthy meal, very good, good whole food meals.

You'll be fine. If you eat like something that messes up your digestion, you know, it gets you bloated, not a good idea, but before bad. Okay. Okay. And then no issues about cutting one year out, you know, the I should wait longer or anything. Not at your calories. Because your calories are so good. You're okay. If you would've came to us and said you're eating like 1800 calories and you

want to do that, we probably recommend. But someone who can eat 3,000 calories and maintain

“your life is a good place. That's right. And by the way, if you, this is like, I don't want to do this.”

This is not, I don't feel like dealing with a cut right now. You don't have to either. You still wait. This is true. I said, your body weight, height, everything you're doing. You're good. So yeah, if you're like over it, then you don't have to do it. Okay. Yeah. Okay. Right. Thank you guys so much. You got it. Good job. Thanks. That's rare. We get someone like that. Oh, I mean, there's many calories. Yeah. Her height, her weight, her calories are all in a great way. She's obviously

yeah. She's healthy. But we, she did say something that I think is, and we've talked a little

“bit about it. I feel like on the shows lately is just, it's very normal to be hungry and a cut.”

Yeah. You're supposed to be. Yeah. Yeah. If you're in a deficit, you're not hungry. You get signal. Usually there's something off. Yeah. Yeah. You're not hungry. But what a great sign to your body feel hungry at 2,700 calories. Yeah. Because most people have to be way lower in order to be in a cut. And so she's in a great place. If you like to show confined us on instagram, my input media. Thank you for listening to Mind Pump. If your goal is to build and shape your body,

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